Exercise and workouts Books

Book SynopsisYour Spine, Your Yoga is arguably the first book that looks at the spine fromboth the Western anatomical/biomechanical pointof view and the modern yoga perspective. It is filled with detail, discussion, illustrations, and practicaladvice for spines of all types. This emphasis on variety is welcome and necessary: no two spines are exactlyalike, and no two people have the same biology and biography. What your spine is able to do may be vastlydifferent from what other yoga students' or teachers' spines can do.The human spine is unique in itsstructure and function. Primarily, it provides stability through the core of our body, allowing forcesto be transmitted from the upper body (arms and shoulders) to the lower body (pelvis and legs) andvice versa. Secondarily, the spine allows tremendous range of movement. Unfortunately, in modern yogapractice we find the primacy of these two functions reversed, with flexibility prized over stability.This focus on spinal mobility comes at a grave cost to many students. Stability is lost, and when thathappens, dysfunction and pain often follow.Just as all tissues and areas of the body need a healthyamount of stress to regain and maintain optimal health, so too our spine needs the appropriate levelsof stress to remain functional throughout our lives. How we choose to exercise the spine makes adifference, though. Knowing the way the spine is built, specifically, how your spine is built, willallow you to tailor your exercises wisely to match your goals.Your Spine, Your Yoga is the secondbook in the Your Body, Your Yoga series and focuses on the axial body?the core, from the sacral complex,which includes the pelvis, sacrum, and sacroiliac joint, through the lumbar and thoracic segments ofthe spine, to the cervical complex, which includes the neck and head. The structural components ofeach segment are examined: from the bones, to the joints, ligaments, fascia, tendons, muscles, andeven the neurological and blood systems. The range and implications of human variations are presented,as well as the ways these variations may affect individual yoga practices. The sources of restrictionsto movement are investigated through answering the question What Stops Me? The answers presentedrun through a spectrum, beginning with various types of tensile resistance to three kinds of compressiveresistance.Whether the reader is a novice to yoga, anatomy, or both, or a seasoned practitioner withan in-depth knowledge in these fields, this book will be valuable. For the novice, there are easilyunderstood illustrations and photographs, as well as sidebars highlighting the most important topics.For the anatomy geek, other sidebars focus on the complexity of the topic, with hundreds of referencesprovided for further investigation. For the yoga teacher, sidebars suggest how to bring this knowledgeinto the classroom. Your Spine, Your Yoga can be used as a resource when specific questions arise,as a textbook to be studied in detail, or as a fascinating coffee-table book to be browsed at leisurefor topics of current interest.Trade ReviewYour Body, Your Yoga is not just an indispensable book—it’s a long-overdue paradigm shift, and Bernie Clark continues to lead the charge with his fantastic Your Spine, Your Yoga. By doing the heavy lifting of collecting, organizing and contextualizing a vast amount of anatomical information, Bernie has made an essential, enduring contribution to our field. I regularly and enthusiastically recommend his work to my students. — Leslie Kaminoff – Co-author of Yoga Anatomy The Rules of Alignment are wrong. Bernie’s books demonstrate that error in page after page of scientific detail. We need to replace these rules with a functional approach to yoga poses, and Bernie’s work shows us how to do that. The yoga community owes Bernie Clark a giant thank you for his years of work on this project. I sincerely believe his volumes have the potential to elevate our profession. — Paul Grilley – Author of Anatomy for Yoga (DVD) In my teaching and practice of yoga therapy, I have come to believe in “the primacy of the spine.” It unites body and breath, is crucial in health and disease, and fascinated ancient yogis, who viewed it as the gateway to transformation. Bernie Clark’s comprehensive book on spinal anatomy, bringing together yoga and science, is smart, thoroughly researched and well written. I recommend it highly. — Timothy McCall, MD – Author of Yoga as Medicine Each time Bernie births another a book, I wonder how he could have more to say, as his last one was so thorough, and then voilà! A new gem is revealed with more in-depth areas to highlight. Your Spine, Your Yoga is another serious buffet of information that every yoga student will want to feast on, or at least reference. It is an educational manual with a systems orientation—a holistic yin/yang view of the entire body. I particularly love the “It’s Important” sidebars. It is an anatomical and functional yoga manual I am so thankful to have, and I will highly recommend that others study and imbibe its insights for a safe, informed practice and teaching. — Sarah Powers, Co-founder of Insight Yoga Institute and Author of Insight Yoga It’s rare to come across a yoga book that’s thorough, practical and evidence based but also a genuine delight to read.In particular, I appreciate how Your Spine, Your Yoga is written from a perspective that’s solidly grounded in yoga, yet completely and refreshingly free of pseudoscience, and that it’s solidly grounded in science, yet not at all overwhelming. Bernie Clark has such a gift for making complex topics understandable, relatable and most importantly actually applicable to yoga teachers and practitioners. YSYY provided me with actionable tools that I was able to apply to my practice and teaching right away, and at the same time gave me lots to mull over and contemplate for what will likely be years to come. I also really liked the structure of the book. I found myself excitedly skipping ahead to many of the “Note to Teachers” and “It’s Important” sections because they were SO very thought-provoking. Ultimately, YSYY invites teachers and students to question our preconceived notions about anatomy and alignment and reminds us that there’s always more to learn. It totally squashes the dangerous and discouraging myth of universal, one-size-fits-all alignment and should absolutely be a staple in teacher training programs of all styles. — Kat Heagberg, Editor in Chief, Yoga International This book is a treasure. I am frankly full of admiration for Clark’s accomplishment, and I am grateful to have this resource open on my desk. It is an impressive addition to the Your Body, Your Yoga series, the first book of which was monumental in its own right. Clark dives deeply into the “axial body” in this volume and demonstrates a scope of mastery over his subject matter. His understanding of anatomy is rooted in basic principles that I appreciate as essential to my own work, and which he delivers with particular relevance to the yoga community. Clark understands the context of human anatomy and the reality of continuity, while deftly taking on the variability of our human body. This book is filled with fascinating information yet does not fall into the trap of weighing you down with information for its own sake. He conveys the importance of starting with the uniqueness that is “somebody,” as opposed to the average that is literally “no body.” Then he applies this principle throughout to the teaching practice of yoga instructors, in this instance around issues pertaining to the stability and function of the axial body. I have no doubt that those who spend time with this volume will find their work with students becomes safer, with injuries avoided, and more efficacious, fulfilling the intentions for which the practice of yoga is adopted. — Gil Hedley, Ph.D., Producer of The Integral Anatomy Series Excellently researched and chock full of detailed information, this book contains everything that you could want to know about the spine and its surrounding structures. Bernie has a rare gift for making even the densest anatomical information engaging, relevant and accessible. I've been studying anatomy for years, and this book contains a multitude of insights that have changed the way I see my students and teach asana. — Rachel Scott, Educational Designer, Teacher and Writer All our students agree: you become a better teacher by reading Bernie’s books. He speaks directly to us, explaining mind-blowing science with simplicity and clarity, and offering tips and advice with wisdom and compassion. This book is incomparable. A rare gem. — Anat Geiger, Senior Yoga Teacher Trainer A must-read for all movement practitioners and educators! YSYY showcases Bernie’s meticulous research and analysis into bone morphology, explained succinctly with functional application to yoga and movement. — Jo Phee, Senior Yoga Teacher Trainer With a knife-sharp analytical and scientific eye, combined with a light sense of humor, this wonderful and rich study contains practical explanations, many functional illustrations and different perspectives on how we can practice and teach yoga in a safe and holistic way. — Magdalena Mecweld, Creator of the Yin Yoga App and Author of Serenity Yin Yoga: Rest Yourself to a Calm Mind and Healthy Body Bernie Clark has done it again. This is a masterpiece, bordering on the miraculous. Like your favorite professor at university, Clark will adeptly walk you through an elaborate anatomical journey that includes scientific consensus and controversy. And with each step, your knowledge will expand, be challenged and grow. YSYY deserves to be read and reread, again and again. — Josh Summers, Co-author of The Power of Mindfulness, Host of the Podcast Everyday Sublime – Shedding Light on Yin Yoga and Meditation “Comprehensive” is the word that springs to mind while poring over YSYY. It is truly a breath of fresh air to read a work on safe and effective practices of yoga that recognizes, rather than attempts to violate, the laws of nature. Scaling laws and how body size affects safety in headstands are two of the many knockout evidence-based propositions in this book. A resource for self-practice, a guide for yoga teachers or a practical manual for teacher trainings, YSYY invites critical inquiry in a very organized, readable yet exhaustive study of the axial body. — Daniel Clement, Director, Open Source Yoga SchoolTable of ContentsTable of Contents for Your Spine, Your Yoga Gratitude How to read this book Preface Foreword Summary of key concepts Intentions Chapter 1: The axial body Overview of the axial body Axial landmarks Spinal segments Variations of the spine Curves of the spine Posture perfect? Bones of the axis Ligaments and fascia Movements of the spine The kinds of stress in the spine Spinal nerves and neurodynamics Overview summary Chapter 2: The sacral complex Form The architecture of the sacral complex Bones and cartilage Joints and ligaments Muscles of the sacral complex Fascial trains of the sacral complex Function: Application in yoga postures Normal ranges of motion within the sacral complex Stressing and supporting the sacroiliac joint in yoga postures Normal ranges of motion of the whole sacral complex Sacral complex summary Chapter 3: The lumbar segment Form The architecture of the lumbar segment The bones of the lumbar segment Axial fascia and muscles Lumbar and thoracic muscles Function: application in yoga postures Normal ranges of motion Sources of tension Sources of compression Variation in ranges of motion for flexion and extension Yoga and the lumbar spine The lumbar spine summary The thoracic spinal segment Form The architecture of the thoracic spine The bones of the thorax Joints and ligaments Thoracic fascia Thoracic muscles Function: application in yoga postures Normal ranges of motion Sources of tension Sources of compression Variation in ranges of motion for twists and side bends Biomechanics of the breath and its variations Thoracic spine summary The Cervical Complex Form The Architecture of the cervical spine The bones of the cervical complex Joints and ligaments Muscles of the cervical complex Fascia of the cervical complex Function: application in yoga postures Normal ranges of motion Movements and their restrictions: tensions and compressions Variation in ranges of motion Cervical spine summary Volume 3: Summary Major Sidebars It’s important The flaw of averages The myth of the static ideal Where is the neutral spine? The myth of the static ideal What does "stable" mean? Early morning yoga and yoga after sitting Stress, stretch, flexibility, mobility and hypermobility Defining some terms Yoga poses, sitting postures and sleeping position can overstretch nerves Yoga and the sacral complex In standing yoga postures, should we tuck the tailbone? Defining the core muscles Stiffness and stability Our orientation to gravity affects the amount of stress on the spine Different yoga postures stress the vertebral discs in different ways Avoid twisting the spine when it is flexed or extended and under load For deeper backbends, relax the extensor muscles! Bracing and Spacing Building endurance Of bent knees and straight spines Maintaining our vital capacity as we age Slowing the breath is better than deepening the breath Galileo, scaling laws and Headstand The vertebral arteries As you get older, be careful of weight bearing neck movements! Returning the head to neutral Shoulder stand—a high risk, low reward posture Headstand—a high risk, low reward posture It’s complicated Statistics Approximation and Distraction Shear is stressful Naming the nerves and their routes The sciatic nerve Force closure and form closure Details of the sacrum The perineum The ways the sacrum moves Does the sacrum nutate or counternutate in backbends? Is it possible to therapeutically adjust the sacrum? Changing the alignment of your hips before twisting Snaps, cracks and pops—noisy sacrum Lumbar lordosis in sports Variations between the lumbar vertebrae The spines of contortionists Deep fascia and aponeuroses The strength and stiffness of the spinal ligaments A functional view of the erector spinae The strength of the back muscles How can our spines lift heavy loads? How much stress can our spines tolerate? Variations of the thoracic vertebrae The diaphragm pulls and pushes on the heart Membranes and ligaments between the skull and neck Coupled movements The neck does not move as one unit Whiplash and sports trauma Note to teachers Learning to sense the spine To hinge or not to hinge? A philosophy for counterposes Moola bandha and Kegel exercises Can you feel relative movements of the ilia or of the sacrum? Stress, twists and the sacroiliac joint Don’t be fooled by the apparent curve in the lower back! We cannot isolate and activate individual muscles Watch your students! Keep watching your students! A flat back does not create a neutral spine Strengthening the bones of the spine Combatting hyperkyphosis Sometimes it is okay to do only one side of a pose! Variation in breast size will affect some women’s yoga practice Movement can enhance breath, breath can enhance movement—sometimes! Jalandhara bandha Web appendices Measuring the curves of the spine Body size and spinal curves Orientation of the facets Creep and counterposes Thickness of the discs and vertebral bodies Hypermobility and Yin Yoga Spinal biotensegrity Variations in the shapes and sizes the auricular area of the sacroiliac joint Pelvic parameters and variations Accessory joints of the sacral complex Myofascial meridians Sacral, low back and neck pain and problems Moment arms, torque and force Wedging of the vertebrae and discs Alignment of the spinous processes Prying open the anterior discs in deep backbends The thoracolumbar fascial train More on the strength of the spinal ligaments Folding forward with arms overhead increases stress in the spine Axial rotation and lateral flexion can create flexion and extension How yoga affects our blood chemistry Other anterior neck muscles Muscles of the face and jaw

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Book SynopsisImprove balance, flexibility, and overall well-being Yoga is a terrific way to stay fit and improve mental clarity, balance, agility, and flexibility. Written by the founding president of the International Association of Yoga Therapists, this book takes the guesswork out of starting or continuing yoga at 50 and beyond. You'll learn how to adapt stances and breathing to your changing body to reap the benefits of this ancient practice and use it to calm your mind and bodyone pose at a time. Discover step-by-step instructions for more than 45 posesRelieve stressLeverage your breathingTarget weak spots, avoid injury, and deal with pain and chronic conditionsDiscover yoga apps and videosTable of ContentsIntroduction 1 About This Book 1 Foolish Assumptions 2 Icons Used in This Book 3 Beyond the Book 3 Where to Go from Here 4 Part 1: The Age of Yoga 5 Chapter 1: Yoga Over 50 is Just Smart 7 Understanding the Benefits of Yoga 7 Yoga at 50-plus 9 Yoga reduces stress 9 Yoga helps you breathe easier 10 Yoga helps your body 10 Yoga for meditation 12 Yoga improves your mental health 12 Check with your healthcare provider before you start 13 Finding Your Place in the World of Yoga 13 Selecting the Right Place and the Right Teacher for You 14 Selecting classes wisely 14 Home 16 Gym 16 Houses of worship, community centers, and libraries 17 Practicing without Injury 17 Playing It Safe 18 Warming up 18 Preparing the joints 19 Performing magic with PNF 19 Modifications 21 Chapter 2: Preparing to Practice 23 You Don’t Need a Lot of Equipment to Practice Yoga 23 Comfortable clothes 24 Mats 25 Blocks 25 Blankets 27 Bolsters, cushions, and pillows 28 Straps and other accessories 29 Proper Sequencing 31 Before You Begin 33 Chapter 3: Breathing through Your Yoga Poses 35 Benefiting from Breathing in Yoga 36 Leveraging Your Breathing 36 Breathing through the nose 36 Extending the exhalation 37 Four-part breathing 38 Breath surrounds movement 38 Three Ways to Breathe When Moving 39 Advanced Breath Work 40 Preparing for breath work 41 Bellows variation routine 42 Left nostril breathing 42 Alternate nostril breathing 43 Bee breath 44 Part 2: Yoga on the Mat 47 Chapter 4: Twenty Great Postures for the 50-Plus Yogi 49 Remembering Function over Form 49 Listening to your body 50 To modify or not to modify 50 Focusing on the spine 51 Forgiving limbs 52 Fascia (or as I like to call it, your leotard) 52 Yoga is not a competition 53 Asymmetrical Forward Bend 55 Bent Leg Supine Twist 55 Boat Pose 56 Bridge Pose 57 Child’s Pose 57 Cobra Pose 58 Corpse Pose 59 Downward Facing Dog 59 Easy Pose 60 Great Seal 61 Half Chair Pose 61 Half-Standing Forward Bend 62 Knees-to-Chest 63 Locust Pose 64 Mountain Pose 64 Revolved Triangle 65 Seated Forward Bend 66 Standing Forward Bend 67 Supported Shoulder Stand 68 Warrior I 69 Chapter 5: Meditation for the 50-Plus Mind 71 Benefiting from Meditation 71 Steady the Mind 72 Types of Meditation 73 Yoga postures 74 Mindfulness meditation 74 Transcendental meditation 74 Loving-kindness meditation (metta meditation) 75 Guided meditation 75 Kirtan Kriya 76 Meditation Routines for Home 76 Mindful meditation routine 77 Loving-kindness meditation 77 Kirtan Kriya routine 79 Part 3: Yoga in Your Everyday Life 83 Chapter 6: Yoga, Your Food, and Your Weight 85 Reaping the Benefits of a Balanced Diet 86 You do not need to be a vegetarian 86 One food plan does not fit all 87 Stress eating 87 Smartphone apps 87 Don’t Forget the Cardio 88 Practicing Yoga while Seated 88 Fifteen-minute routine 90 Five-minute routine 99 Chapter 7: Connecting Yoga and the Power of the Mind 101 The Mind/Body Connection is Real 101 Mind/Body Activities 102 Yoga without the Postures 102 Yoga and the Power of Imagination 103 Visualization 103 Affirmation 104 Goal setting 105 Stress as the great saboteur 105 Spending time with your family 107 Laughing 107 Chapter 8: Bedtime Yoga 109 Your Mind and Sleep 109 Yoga and Sleep 110 Blue light versus Yoga 111 Rose-colored glasses 111 Don’t Forget Your Vitamin G 112 Things to Think About 112 Yoga Sleep 113 Yoga sleep scripts 114 Developing an intention or resolve 114 Yoga Sleep at Home 115 Yoga and Intimate Matters 118 How yoga can support intimacy in physical expressions 118 Yoga and sex 118 Yoga and optimal pelvic floor health 120 Yoga after medical procedures 120 Celebrating what we share 121 Part 4: Adapting Your Practice to Common 50-Plus Conditions 123 Chapter 9: Keeping Your Balance 125 Proprioception: The Key to All Yoga Poses 126 Practicing Poses: Pointers to Keep in Mind 127 Practice up against the wall 127 Keep your eyes steady 127 Remember breathing is everything 128 Alignment and Balancing Poses 128 Balancing cat 128 Karate kid 129 Tree 131 Warrior III at the wall 132 Chapter 10: Love Your Lower Back 135 Back Pain is a Common Problem 135 It Hurts When I Bend Forward 136 Yoga postures to avoid 137 Yoga postures that may bring relief 137 It Hurts When I Bend Backwards 138 Yoga postures to avoid 139 Yoga postures that may bring relief 140 At-Home Routine 140 Chapter 11: Tending to Headaches, Asthma, and Your Upper Back 149 Age of Rounding 150 Tension and Stress 151 Tension Headaches 152 Breathing for Better Health 152 Diaphragmatic breathing 152 Belly breathing routine 153 At-Home Routine for Upper Back 153 Chapter 12: Dealing with Needy Knees 165 Are Your Knees Making a Crackling Noise? 165 Yoga can help your knees stay healthy 166 Smarter, not tougher 167 Getting to Know Your Knees 168 Yoga Routine for Your Knees 169 Chapter 13: Handling Hopeful Hips and Hamstrings 177 It’s All in the Hips 178 Bearing the Weight 178 Hamstrings 179 A Hips and Hamstrings Sequence for Home 180 Chapter 14: Dealing with Joint Replacements 187 Refining Your Yoga Practice 187 Hip Replacements 188 Anterior replacements 189 Posterior replacements 190 Knee Replacements 190 Types of knee replacements 191 Yoga and knee replacements 191 Poses to make you wary 192 Chapter 15: Boning Up on Osteoporosis 195 Who Gets Osteoporosis 196 Osteoporosis Symptoms 196 Yoga and Osteoporosis 197 Hinging from the hips versus bending from the waist 197 Yoga routine for bone health 199 Chapter 16: Handling Arthritis 211 What is Arthritis? 211 Common symptoms 212 Contributing factors 212 Osteoarthritis and Rheumatoid Arthritis 213 Discovering How Yoga Can Help 213 A Joint-Freeing Routine for Home 214 Chapter 17: Understanding Menopause and Andropause 229 Hormonal Changes in Women and Men 230 Menopause 230 Post-menopause 231 Andropause 231 Breath Work at Home: Cooling Breath 231 Yoga at Home 233 Chapter 18: Helping the Pelvic Floor 243 Both Women and Men Have Pelvic Floors 243 Making a Move 244 Knowing When to See a Doctor 245 Yoga and the Pelvic Floor 246 Home Yoga Routine for the Pelvic Floor 247 Part 5: Routines for Home 249 Chapter 19: Five-Minute Routines for Home 251 What You Need to Know 251 Routine 1 252 Routine 2 253 Routine 3 256 Chapter 20: Fifteen-Minute Routines for Home 261 Routine 1 262 Routine 2 267 Routine 3 273 Chapter 21: Thirty-Minute Routines for Home 281 Routine 1 282 Routine 2 292 Routine 3 302 Part 6: The Part of Tens 313 Chapter 22: Ten Tips for Your Yoga Practice: On the Mat 315 Avoid Pain at All Cost 316 It’s Okay to Change Your Mind 316 Modify when Necessary 316 Choose Forgiving Limbs 316 Prepare the Muscles and Joints 317 Use the Power of Your Breath 317 Selecting a Studio 317 Assessing Yoga Online 318 Be Realistic about Your Time 318 Include Meditation 318 Chapter 23: Ten Tips for Your Yoga Practice: Off the Mat 319 Take Your Vitamin G 319 Eat Well 320 Find a Cardio Workout You Like 320 Get a Good Night’s Sleep 320 Avoid the Blue Light before Bedtime 321 Communicate to Enhance Intimacy 321 Find Time to Meditate Off the Mat 321 Say Goodbye to Your Ego 321 Invite Others to Join In 322 Start Today 322 Index 323

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Book SynopsisStretch, strengthen, and start your yoga journey with this approachable guide Yoga For Dummies teaches beginners the fundamentals of Yogacorrect posture, breathing techniques, meditation practices, and beyond. It's also a helpful resource for established yogis who want to focus on foundations. Whoever you are, you'll enjoy the proven mental and physical health benefits of this ancient practice. Improve cardiovascular health, lower blood pressure, increase your flexibility and balance, reduce stress, and more! Let Dummies help you get the most out of your yoga routine. This edition includes updated photos, new mindfulness meditations, new routines, and easy-to-follow instructions for mastering core yoga poses and building a regular practice. Discover the ideas and philosophy behind the ancient practice of Yoga Learn correct techniques and alignment for basic and more advanced poses Practice sequences of yoga poses for a full-body workout thTable of ContentsIntroduction 1 Part 1: Getting Started with Yoga 5 Chapter 1: Yoga 101: Building a Foundation 7 Chapter 2: Ready, Set, Yoga! 23 Chapter 3: Preparing for a Fruitful Yoga Practice 35 Chapter 4: The Fine Art of Letting Go of Stress 43 Chapter 5: Breath and Movement Simplified 59 Part 2: Moving into Position: Basic Yoga Postures 83 Chapter 6: Please Be Seated 85 Chapter 7: Standing Tall 97 Chapter 8: Steady as a Tree: Mastering Balance 113 Chapter 9: Absolutely Abs 123 Chapter 10: Looking at the World Upside Down: Safe Inversion Postures 131 Chapter 11: Easy ‘round the Bends: Classic Bending Floor Postures 141 Chapter 12: Several Twists on the Yoga Twist 159 Chapter 13: Dynamic Posture: The Rejuvenation Sequence and Sun Salutation 167 Chapter 14: A Beginner’s Routine for Everyone 177 Part 3: Creating and Customizing Your Yoga Routine 189 Chapter 15: Designing Your Own Yoga Program 191 Chapter 16: Partnering Up for Yoga 229 Chapter 17: It’s Never Too Soon: Pre- and Postnatal Yoga 245 Chapter 18: Yoga for Kids and Teens 257 Chapter 19: It’s Never Too Late: Yoga for Aging Adults 281 Chapter 20: Prop Art: The Why and How of Simple Props 305 Chapter 21: Yoga Against the Wall 313 Part 4: Living Life the Yoga Way 327 Chapter 22: Yoga throughout the Day 329 Chapter 23: Meditation and the Higher Reaches of Yoga 343 Chapter 24: Yoga Therapy: Customizing Your Back and Body Treatments 359 Chapter 25: Using Restorative Postures to Relieve Stress and Chronic Pain 381 Part 5: The Part of Tens 397 Chapter 26: Ten Tips for a Safe Yoga Practice 399 Chapter 27: Ten Ways to Get the Most out of Your Yoga Practice 403 Index 407

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Book SynopsisDavid Higgins is a legend. He put me in my best physical shape and he educated me on stretching, strengthening and nutrition! --Margot RobbieWhen I met David, I was broken, physically. He patiently and caringly put me together again. His combinations of strength, Pilates, stretching and active release ... are nothing short of spectacular. --Samuel L. JacksonWorking with DH is always fantastic because of his expertise as a fully qualified trainer, personal fitness and in-depth knowledge of nutrition. --Rebecca FergusonDavid Higgins''s Hollywood-tested Hollywood Body Plan will transform your everyday movement and treat the aches and pains that have built up over years of sedentary living. Once you have regained control of your body, you can live without stiffness and pain and exercise without fear of injury.RESET your body with David''s 21-day workout. Just 21 mTrade ReviewLess than half an hour is all it takes to reset your posture, tone up and feel amazing! * Woman & Home *His unique approach taught me to be conscious of my postural habits and to control my movement so as to maximise strength and ability. I have incorporated David's methods into my daily routine (most of the time) and they continue to deliver results I'd never believed possible. * Colin Firth *David Higgins is a legend. He put me in my best physical shape and he educated me on stretching, strengthening and nutrition! * Margot Robbie *When I met David, I was broken, physically. He patiently and caringly put me together again. His combinations of strength, Pilates, stretching and active release ... are nothing short of spectacular. * Samuel L. Jackson *Stuck behind a desk all day? Fear not, the man who trains all the A-list wants to make a nation of smarter, fitter employees. David Higgins is the man who half of Hollywood seem to have on speed-dial: a personal trainer who works his magic on film sets. David is now bringing his programme to a wider audience, with a book that spills his secrets on achieving a 'Hollywood Body'. This isn't a diet book... but a guide to transforming your health for life. -- Rosamund Urwin * The Sunday Times *The book makes life very easy indeed. It is approachable... Higgins offers detailed but not difficult exercises to be done every day for 21 days, as well as delicious recipes. I'm the first to admit that if I can get my body looking even a fraction as good as Margot Robbie's, I'm well up for giving Higgins' new book a go. -- Cass Farrar * GQ Magazine *David Higgins...the Hollywood trainer who can take years off you (without breaking a sweat). The book - with its simple pictures, easy explanations, generous advice and health recipes - tells you pretty much all you need to know. If you want to make 2019 the year you finally get on top of all those annoying aches and pains, all those little niggles that have been bothering you and preventing you from enjoying a fit and active life, this is a great place to start. It will help you build the foundations for a stronger, healthier and more effective body. Oh, and it will also give you a very nice bottom! -- Sarah Vine * Daily Mail *Everything in the book is informed by Higgins's work with film stars. He has learnt how to get bodies - sometimes surprisingly knackered bodies - into shape fast. * Sunday Times Style *Margot Robbie's trainer David Higgins shares his A-list tricks - and they're totally not scary! * Heat *Higgins has written a book to help us mere mortals get a taste of the prehab regime he uses with the A-listers... Like the sound of that? Try some of his signature moves to help identify your imbalances and get your body working properly so you can get better results, faster! * Health & Fitness Magazine *[David Higgins] trains the Hollywood elite in the lead-up to and whilst filming blockbuster movies... he shares his secrets on exactly how he preps these phenomenal bodies. * Evening Standard *Shape up in three weeks! Follow his plan for three weeks and he claims "you will drop at least a dress size" as well as "feel better, sleep better and have more energy". * OK! Magazine *

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Book SynopsisHIIT (High Intensity Interval Training) is the number-one fitness trend and is fast becoming the mainstream method for improving cardiovascular performance and radically changing body composition. This book aims to consolidate and demystify the science while also highlighting some of the lesser-well-known benefits of HIIT, including improved levels of HGH (human growth hormone, which slows down the ageing process) and the generation of chemicals that have a positive effect on mood and wellbeing (not endorphins--something far more powerful).HIIT is in essence just a formula: (Exertion + Recovery) x Sets = Results. But it''s the versatility of the method that makes it interesting; you can HIIT indoors, outdoors, in water, in the gym with or without equipment, on a bike or rower.Trade ReviewThe HIIT Bible is a good guide for both newcomers to HIIT and those that want to push on with their training… there’s enough content to keep you going, with the 14-day and 28-day challenges providing lots of motivation * Women's Fitness *Table of ContentsPrelims Contents Foreword Safety First Introduction - Why do HIIT? The Return in Investment from HIIT The Science of HIIT The Types of HIIT (Brands) HIIT – Required Kit HIIT – Preparation HIIT Exercises Introduction Bodyweight HIIT Moves Dumbbell HIIT Moves Gym-based HIIT Moves HIIT Workout Programmes HIIT and Swimming HIIT and Running HIIT and Cycling HIIT and Rowing HIIT – Fuel and Fluids Quick HIIT Answers Index

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Book SynopsisSod Sitting, Get Moving! is the must-have guide to keeping fit and healthy in your sixties, seventies and beyond.Specifically designed for older adults the exercises, stretches and strengthening movements will help keep you fit, strong and supple for the years ahead. You will feel better, look better and younger and reduce your risk of disability and dementia.As we get older too many of us spend our time sitting and not exercising. This is a call to arms a bonfire of the slippers! Walk more, get moving, get exercising, get fitter, and feel better! This handy book shows you how. With easy exercise ideas created by Green Goddess and health and fitness expert Diana Moran, with text from Sir Muir Gray, author of the bestselling Sod Seventy!, this is the perfect present for yourself, or for anybody turning sixty, seventy or eighty!Trade ReviewNow I've got this book's splendid exercise routine to follow without ever going near a gym ... can't wait to start! -- Chris Tarrant, presenterSod Sitting, Get Moving! is an excellent reminder that exercise is important to us all – whatever our age! -- Anne DiamondIt’s excellent -- Vassos Alexander * BBC R2, Chris Evans Breakfast Show *No gyms, no diet, no fuss: The any time, anywhere, age-busting exercise plan from TV’s Green Goddess Diana Moran… and pioneering NHS healthy living expert Sir Muir Gray * Mail on Sunday *Should be bought by anyone over sixty -- June WhitfieldSod Sitting, Get Moving! should be our watchword as we get older. Remember the body is like a machine – full of moving parts. If you don't keep them well-oiled and moving they will seize up. Be warned! -- Angela Rippon, OBE, broadcasternavigate the perils and celebrate the pleasures of ageing! * Telegraph *As I reach the ripe old age of 68, I am only too aware of exercising one's body and mind. I love walking, Pilates and reading. Sod Sitting, Get Moving! is the book to make sure that you can make activity fun – and you'll live longer. -- Christopher Biggins, national treasure and King of the JungleAs we get older it's important to keep exercise going if we want to have a healthy life. A half hour walk every day can do us a lot of good. So that it doesn't become a chore it's worth doing something you really enjoy. For me it's swimming, and at the same time you can do lots of exercises which are much more gentle when you try them under the water. Get yourself a dog and get him/her to take you for a good stroll every day. Remember the old saying – use it or lose it – and Sod Sitting, Get Moving! -- David Hamilton, broadcasterI have always been a great believer in a healthy lifestyle and have been exercising since I was a young child growing up in Sri Lanka. Now in my sixties, I swim every day and train with weights at least three times a week. Exercise is so important to us all and Sod Sitting, Get Moving! should be the bible for anyone over fifty. Get moving – it really is fun! -- David Wilkie, MBE, Olympic and Commonwealth Games championSod Sitting, Get Moving! is a book for everyone – but particularly for those in later years. As a working GP I see an increasing number of patients in their seventies and beyond. I recommend exercise as the first step to getting better. If we all took the advice in this excellent book we wouldn't need to prescribe quite so many pills. * Dr Dawn Harper, GP, TV presenter and author *Sod Sitting, Get Moving! is a masterclass in motivation. I exercise and train a minimum of four times a week. It gives me a sense of wellbeing and makes me aware of my working body. It really has kept me youthful and I intend to carry on. I urge everyone to Sod Sitting, Get Moving! as Diana's book enthuses. -- Jacques Azagury, designerExercise is normally such a bore, but dancing is wonderful exercise and such fun. Exercise is even better when you move to music, as Diana recommends in this wonderful book. Buy it now and put a spring in your step. -- Lionel Blair, entertainerI've known Diana Moran for years – and in her seventies she still looks in her fifties. If her secret is in this book I thoroughly recommend it. I'm fast realising that the older we get the more we need to stay active! -- Matthew Wright, broadcasterI know seventy is now much of an age nowadays. But when it actually happens to you (me), it's still a bit of a facer. So I agree that Diana's message should be a maxim for us all! And here are my simple exercises for the face: 1. Look up, not down. 2. Look forward, not back. 3. Raise the sides of the mouth. Hold for thirty years. I don't know whether they work, but I'm keeping on with them just in case. -- Sir Richard Stilgoe, singer and songwriterThis book is a bible for anyone over sixty. As it recommends, I walk fast every single day for a minimum of half an hour and it has become such a part of my life that I barely notice it. I tend to shop locally so will always walk there and back; if I need to get a bus somewhere I'll walk a couple of stops further than I need to. I feel fitter than I've ever done, my weight has stayed the same for years and I sleep well. It costs nothing and you don't need special equipment. So Sod Sitting, Get Moving! – it's worked for me. -- Trudie Goodwin, The Bill and Emmerdale actressAt 58 I know the need to keep active – whoever you are. I'm lucky to have maintained my fitness, I don't push the competitive boundaries these days, I just find joy in being active and being able to be active! As Diana recommends in her excellent book, activity can often just be simply walking and having the time and opportunity to commune with nature. Sod sitting – get active! -- Kriss Akabusi, MBE and gold medallistSod Sitting, Get Moving! shows you how to move more and feel better * Weight Watchers Magazine *Grab a copy * The Scotsman *for those of us who are later on in life; those who haven’t exercised in a while; and those who can’t do the type of exercise they used to * PositiveHealth *It's time to get off the sofa. Sod Sitting, Get Moving! exposes how millions of the elderly could be helped through gentle exercise * Darling Magazine *The answer to an ageing population’s prayers and who else to deliver it but our very own Green Goddess? * Mail on Sunday *Table of ContentsForeword by Age UK Sixty plus? Time to get moving by Muir Gray Introduction by Diana Moran 1 Getting older: your choices 2 'Sod sitting, get moving!' exercise plan Part 1: Get moving, wake up and stretch Part 2: Upper body, shoulders and back Part 3: Arms, chest and wrists Part 4: Core strength, tums and bums Part 5: Thighs, legs and feet Part 6: Bones and osteoporosis Part 7: Strength, balance and the prevention of falls Part 8: Resistance band exercises Part 9: Chair exercises Part 10: Stretching 3 What now? Your essential 5-a-day exercise plan List of exercises About the authors Acknowledgements Index

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Book Synopsis FROM THE VIRAL YOGA STAR - 43 MILLION VIEWS IN JUST FIVE DAYSYoga as it''s never been seen before!''Yoga can feel elitist but the book does not alienate. Partly because of its gentle humour, and partly because the language does not assume any knowledge of terms or sequences. It''s straightforward and to the point. And the scenery beats a sterile yoga studio.'' - Evening Standard ''Apparently there is something about the recipe of beards, kilts, butts and the Scottish highlands that just works.'' - Finlay Wilson''Yoga and kilts in a Perthshire forest has proved to be just what the world was waiting for.'' - BBCGet ready to lose yourself in the wilds of Scotland and reconnect with the natural world in this gorgeous little book that will make you look at yoga in a whole new way - kilt optional! After recovering from an accident, Finlay Wilson found yoga was the best way to rebuild his sTrade ReviewThe motivational guide to yoga with beautiful full-colour images is sure to be a hit and the perfect gift idea. The book is packed with stunning photography of the Scottish Highlands and of course, good looking kilted men. - Brisbanista

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Book SynopsisYoga is more popular now than ever. The benefits are recognized worldwide, and athletes and therapists rely on the practice. Yet its appeal is as varied as those who practice it. Regardless of your activity level and fitness background, yoga is truly for you. Yoga Therapy: A Personalized Approach for Your Active Lifestyle will help you see your daily activities in a new light by giving you a new understanding of movement. Whether playing sports or exercising for fitness, you'll recognize your movement and identify the poses to make them more efficient. With detailed instructions and photos, you'll be guided through the exercises, breathing, and visualization techniques to improve your physical, mental, emotional, and spiritual health. Comprehensive and accessible, Yoga Therapy demonstrates the most effective poses for mobility, strength, recovery, and balance as well as techniques to aid relaxation and help with stress management. No matter your age, experience, or desired goal, YogaTrade Review"If you are looking for a recipe for that specific ache or ailment, this isn't the book for you. If you are looking to enliven and keep fresh your long-term yoga practice, then dive deep into this unique trove of insights. The authors draw from their varied experiences and expertise to share many ways of sustaining a robust yoga program that addresses your whole person. Many of the strategies won't be found in other "yoga" books, but are consistent with with what yoga has to offer in our modern lifestyle. The strategies are also beautifully simple in design, but powerful in effect. An alternative title could well have been "Yoga to Avoid Therapy in Your Active Lifestyle." Matthew J. Taylor, PT, PhD, C-IAYT Author and researcher Past president of the International Association of Yoga Therapists Director of Smart Safe Yoga Table of ContentsPart I: Fundamentals of Yoga Therapy Chapter 1: What Is Yoga Therapy? Chapter 2: Training Movements Chapter 3: Connecting Brain to Body Chapter 4: Developing Focus Part II: Foundations of Practice Chapter 5: Basic Practices and Props Chapter 6: Breathing and Relaxation Chapter 7: Preventing Injury Part III: Poses for Lifelong Fitness Chapter 8: Intentions and Connections Chapter 9: Spinal Movement Poses Chapter 10: Stability Poses Chapter 11: Maintaining Fitness and Activity Levels

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Book SynopsisAre you looking for a way to reignite your fitness and feel amazing in yourself? Embark on a four-week reboot journey with Sweat’s head trainer Kayla as she guides you through a powerful plan for your mind and body:Week 1: MindsetWeek 2: MovementWeek 3: MotivationWeek 4: MomentumIn just four weeks, you’ll boost your energy and confidence as you set up long-term healthy habits to help you feel your best – inside and out.A complete reset toolkit backed by the expertise of Sweat, this book is packed with:- Accessible workout plans to meet you at your fitness level – and build beyond- Step-by-step mobility and strength exercises- 30 nourishing and easy-to-make recipes to inspire every meal of the day- Weekly meal planners- Pep talks from Kayla and her top tips for reboot success- Daily prompted journal pages to tap into the power of a positive mindset.Commit to yourself and hit reboot with Kayla by your side. From here on, every move you make is another step towards the best version of you.

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Book SynopsisOnce you have learned the basics of yoga, where do you go? This book has been written for teachers and serious practitioners who want to use yoga to bring complete balance to the body. Stiles provides a comprehensive overview of the spiritual philosophy of yoga and its many branches, and discusses everything that a beginning student needs to consider when choosing a practice, including how to find a yoga teacher. Then he shares his solid understanding of anatomy and kinesiology (how specific muscles and bones react during movement) so that you can understand how each asana affects your body.

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Book SynopsisTibetan Yoga of Movement introduces the method of Yantra Yoga, a traditional Tibetan form that is one of the oldest recorded systems of yoga in the world. Derived from an eighth-century Tibetan Buddhist text, Yantra Yoga includes many positions similar to those of Hatha Yoga in form, but different in the dynamics of the way in which they are practiced, especially in the coordination of movement and breathing. The Yantra Yoga system encompasses 108 sets of movements (yantras) and several types of breathing to be learned at your own pace. Due to its emphasis on uniting breathing and movement, Yantra Yoga can deepen the experience of yoga practitioners from any tradition and profoundly benefit anyone seeking authentic balance, harmony, and the understanding of our true nature. Since the eighth century, this yoga teaching has been passed down from teacher to student in an unbroken lineage. Chögyal Namkhai Norbu, the current lineage holder, began transmitting Yantra Yoga in the West in the 1970s. Presenting detailed instructions accompanied by over 400 instructional photos, the book describes the sequences of movements, methods of breathing, and the concrete health benefits of the practice.  

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Book SynopsisGold Winner - 2011 IP's Living Now Awards Honorable Mention - 2011 Eric Hoffer Award WHAT IS TAI CHI BALL? Tai Chi Ball training used to be common practice in both external and internal martial arts. Unfortunately, due to its secrecy, fewer and fewer people have learned it. Today the art of Tai Chi Ball Qigong is almost forgotten. HOW CAN I USE IT? Fortunately, this book (and the companion DVDs) allows interested students to practice this effective training and incorporate it into their general exercise routine, or martial arts regimen. HOW WILL TAI CHI BALL TRAINING BENEFIT ME? For martial artists, Tai Chi Ball Qigong training can strengthen the torso, condition the muscles, and increase physical power by using the mind to lead the qi. It can be a major training tool to enhance pushing hands ability. For general exercise, Tai Chi Ball Qigong training helps those who might overly focus on 'core body exercises' to strengthen their hips, knees, and ankles. You will learn to move the vertebrae of the spine, increase energy through various breathing techniques, and learn to move many joints properly at different angles.Table of ContentsForeword Preface How To Use This Book Chapter 1: General Qigong Theory 1.1 Introduction 1.2 What is Qi and What is Qigong? 1.3 Categories of Qigong 1.4 Theory of Yin and Yang, Kan and Li 1.5 Qigong and Health 1.6 Qigong and Longevity Chapter 2: Qigong Training Theory and Procedures 2.1 Introduction 2.2 Five Regulatings Chapter 3: General Introduction to Taiji Ball Qigong 3.1 Introduction 3.2 History of Taiji Ball Qigong 3.3 Taiji Ball Qigong and Health 3.4 Taiji Ball Qigong and Martial Arts Chapter 4: Theory of Taiji Ball Qigong 4.1 Introduction 4.2 What is Taiji in Taiji Ball Qigong? 4.3 Theory of Physical Conditioning 4.4 Theory of Inner Qi’s Cultivation 4.5 Martial Grand Qi Circulation 4.6 Other Benefits 4.7 Conclusions Chapter 5: Taiji Ball Qigong Training 5.1 Introduction 5.2 Taiji Ball Qigong Training Contents and Procedures 5.3 Warm-Up 5.4 Internal Training –Breathing Exercises 5.5 External Training –Fundamental Stances 5.6 External Training –Exercises Chapter 6: Applications of Taiji Ball Qigong 6.1 Introduction 6.2 Self-Practice 6.3 Train with Partners 6.4 Advanced Taiji Ball Training Conclusion Appendix A: Translations and Glossary of Chinese Terms Index About the Author

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Book SynopsisFor all students of tai chi, the 3rd edition of the best-selling book Tai Chi Theory & Martial Power includes a new and modern easy-to-follow layout. Each technique is presented in large photographs with detailed instructions. Motion arrows are used on the photographs as an important aid in performing the movements correctly. Sections offer a brief history of Tai Chi, the role of qi in tai chi, and detailed instructions on how to generate amazing "natural" physical power.Trade ReviewKung Fu artist of the year. Black belt Magazine Man of the year. Kung Fu Tai Chi Magazine Author of the year. 11th World Congress on Qigong and the American Qigong Assoc.Table of ContentsForeword Preface Chapter 1. General Introduction Introduction 1-2. General History of Taijiquan 1-3. History of Yang Style Taijiquan 1-4. What is Taijiquan? 1-5. What Does Taiji Training Include? 1-6. The Proper Approach and the Sequence of Learning Taiji 1-7. The Real Meaning of Taijiquan Chapter 2. Qi and Taijiquan 2-1. Introduction 2-2. Qi 2-3. Qi and Taijiquan 2-4. Posture and Taijiquan 2-5. How to Practice the Taijiquan Sequence Chapter 3. Jing Martial Power 3-1. Introduction 3-2. General Definition of Jing 3-3. General Theory of Taiji Jing 3-4. Accumulating Jing in the Postures 3-5. The Key Points of Taiji Jing 3-6. The Different Jing and Their Applications 3-7. Summary of Jing Training Chapter 4. Conclusion Acknowledgements Appendix A: Taiji Poetry and Songs Appendix B: Translation and Glossary of Chinese Terms Index About the Author

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Book SynopsisSeize and Control Skills for Tai Chi Chuan Hundreds of chin na grappling techniques are hidden within tai chi movements. You can achieve these seize and control skills by including Tai Chi Chin Na in your training regimen. Here's your chance to take the next step in your tai chi journey Once you have attained proficiency in the bare hand form and have begun pushing hands, you are ready for tai chi chin na. The effective martial skills of traditional tai chi chuanTai chi chin na will help you include martial art skills in your tai chi training. Chin na, along with punching, kicking, and wrestling, is one of the four categories that are required in a traditional martial arts. This book provides a solid and practical approach to learning tai chi chin na accurately and quickly. You will learn specific techniques that flow from each movement, the proper hand forms to use when striking or pressing cavities, and the locations for targeting cavities on the body. Includes 858 photographs with motion arrows! *General concepts of chin na*Basic chin na theory and training*51 chin na techniques for peng, lu, ji, and an*41 chin na techniques for cai, lei, zhou, and kao*103 chin na applications for the 37 primary tai chi postures*17 chin na techniques for tai chi pushing hands No matter your age or martial prowess, tai chi chin na is a necessary and enjoyable way to explore the depths of tai chi-a formidable martial art.Trade ReviewKung Fu artist of the year. Black belt Magazine Man of the year Inside Kung Fu Magazine Author of the year" -11th World Congress on Qigong and the American Qigong Association American Political Science Review In this revised edition of Tai Chi Chin Na: The Seizing Art of Tai Chi Chuan, Dr. Yang, Jwing-Ming discusses the martial arts origin of tai chi. His informative explanation and instruction of the fighting application known as chin na reveals its serious intent. Yang's deep knowledge of tai chi and this advanced martial application comes through clearly in his thoughtful writing style. Following explanation of each tai chi technique, he theorizes about how it applies to chin na as a combat tactic. For example, he explains why the subtle spiral motions integral to the tai chi form adapt similarly in chin na: "When you use circular motions, you are able to set up a qin na [chin na] lock before your opponent feels it. A good qin na technique is soft, smooth, and round." Tai Chi Chin Na: The Seizing Art of Tai Chi Chuan represents a valuable contribution to the ongoing development of tai chi as both a health-giving exercise and a martial art. The table of contents lists by subheadings the topics covered within each chapter, a structure that allows readers to select information according to interest and ability. The precisely written text covers advanced tai chi concepts that both inspire and instruct. Words for tai chi postures, techniques, and applications appear in English, followed by transliterations into Chinese pinyin and characters. Footnote references are given at the end of each chapter in either English or Chinese. Tai chi students at all levels will enjoy this book, which also serves as a reliable reference for those interested in learning about a martial application. -- Margaret Cullison, This guide offers excellent instruction for those who wish to know more about this internal martial art. Foreword ReviewsTable of ContentsForeword by Grandmaster Li, Mao-Ching Foreword by Grandmaster Jou, Tsung-Hwa Foreword by Master Liang, Shou-Yu Preface by Dr. Yang, Jwing-Ming Chapter 1. General Concepts 1-1. Introduction 1-2. Qin Na Categories and Theory 1-3. Different Levels of Qin Na Techniques 1-4. Qin Na and Health 1-5. Differences between Shaolin Qin Na and Taiji Qin Na 1-6. About This Book Chapter 2. Basic Taiji Theory 2-1. Introduction 27 2-2. The Three Different Fighting Ranges and Circles 2-3. The Thirteen Postures 2-4. Yi, Qi, and Action Chapter 3. Qin Na in Peng, Lu, Ji, and An 3-1. Introduction 3-2. Qin Na in Peng 3-3. Qin Na in Lu 3-4. Qin Na in Ji 3-5. Qin Na in An Chapter 4. Qin Na in Cai, Lie, Zhou, and Kao 4-1. Introduction 4-2. Qin Na in Cai 4-3. Qin Na in Lie 4-4. Qin Na in Zhou 4-5. Qin Na in Kao Chapter 5: Qin Na Applications in Taijiquan Postures 5-1. Introduction 5-2. Hand Forms for Cavity Press 5-3. Qin Na and Cavity Press in Taiji Postures Chapter 6. Qin Na in Taiji Pushing Hands 6-1. Introduction 6-2. Qin Na in Taiji Pushing Hands Chapter 7. Conclusion Acknowledgements Appendix A: Names of Qin Na Techniques Appendix B: Translation of Thirty-Seven Postures Appendix C: Translation and Glossary of Chinese Terms Index About the Author

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Book SynopsisTai chi ball qigong training is an important component of proper tai chi chuan practice Once kept secret in martial arts societies, Tai Chi Ball training has the potential to help develop internal strength, whole body connections, yielding and neutralizing skills, and promotes abundant qi flow. For decades, this training was widely unknown. Dr. Yang has taken the original 24 patterns and extended them to 48 patterns in order to expand the health benefits and to target the needs of martial artists. For martial artists, tai chi ball qigong training can strengthen the torso, condition the muscles, and increase physical power by using the mind to lead the qi. It can be a major training tool to enhance pushing hands ability. As a health exercise, tai chi ball qigong training will improve movement of the spine, increase energy through various breathing techniques, and aid in moving many joints of your body properly, and at different angles. "In all my years of teaching, I believe that Tai Chi Ball Qigong is one of the most powerful exercises I have ever seen to rebuild the entire body's health."—Dr. Yang, Jwing-Ming This book includes History of tai chi ball Theory of tai chi ball qigong Tai chi ball warm-ups Tai chi ball fundamentals Tai chi ball breathing Tai chi ball exercises Tai chi ball partner exercises Tai chi ball advanced practice Table of ContentsForeword Preface How To Use This Book Chapter 1: General Qigong Theory 1.1 Introduction 1.2 What is Qi and What is Qigong? 1.3 Categories of Qigong 1.4 Theory of Yin and Yang, Kan and Li 1.5 Qigong and Health 1.6 Qigong and Longevity Chapter 2: Qigong Training Theory and Procedures 2.1 Introduction 2.2 Five Regulatings Chapter 3: General Introduction to Taiji Ball Qigong 3.1 Introduction 3.2 History of Taiji Ball Qigong 3.3 Taiji Ball Qigong and Health 3.4 Taiji Ball Qigong and Martial Arts Chapter 4: Theory of Taiji Ball Qigong 4.1 Introduction 4.2 What is Taiji in Taiji Ball Qigong? 4.3 Theory of Physical Conditioning 4.4 Theory of Inner Qi’s Cultivation 4.5 Martial Grand Qi Circulation 4.6 Other Benefits 4.7 Conclusions Chapter 5: Taiji Ball Qigong Training 5.1 Introduction 5.2 Taiji Ball Qigong Training Contents and Procedures 5.3 Warm-Up 5.4 Internal Training –Breathing Exercises 5.5 External Training –Fundamental Stances 5.6 External Training –Exercises Chapter 6: Applications of Taiji Ball Qigong 6.1 Introduction 6.2 Self-Practice 6.3 Train with Partners 6.4 Advanced Taiji Ball Training Conclusion Appendix A: Translations and Glossary of Chinese Terms Index About the Author

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Book SynopsisThis book is an in-depth guide for learning Tai Chi Chuan. Tai Chi Chuan (Taijiquan) is a both a relaxed moving meditation and a sophisticated martial arts system. Unique to any other form of exercise, it trains the body (movement), the mind (meditation) and the spirit (confidence). Through practicing Tai Chi Chuan, you are able to calm down the mind, locate your spiritual center, and consequently find your entire being. From these relaxed moving exercise, you can bring your physical body into an ultimate level of relaxation and natural ease, resulting in smooth Qi (inner energy) and blood circulation. This is a key to maintaining health and recovering from sickness. This book is an in-depth guide to learn Tai Chi Chuan properly. It offers a general plan for practicing, and goes into great depth, presenting enough content for many years proper learning: You will learn: What Tai Chi Chuan is How to practice The history of Tai Chi Chuan Tai Chi Chuan postures About Qi, Qigong, and man Fundamental stances Categories of Qigong Warm-up and get loose exercises Tai Chi Qigong Qigong training theory Qigong and Tai Chi Chuan Tai Chi Chuan thirteen postures (eight doors and five stepping) The traditional Yang Style Tai Chi Chuan Long Form step-by-step Table of ContentsForeword Preface Chapter 1. General Introduction 1-1. Introduction 1-2. Common Knowledge of Chinese Martial Arts 1-3. General History of Taijiquan 1-4. History of Yang Style Taijiquan 1-5. Taijiquan and Health 1-6. What is Taijiquan? 1-7. Contents of Yang Style Taijiquan Practice 1-8. How Do You Learn Taijiquan? 1-9. Becoming a Proficient Taijiquan Artist Chapter 2. Qi, Qigong, and Taijiquan 2-1. Introduction 2-2. Qi, Qigong, and Man 2-3. Categories of Qigong 2-4. Qigong Training Theory 2-5. Qigong and Taijiquan Chapter 3. Taijiquan Thirteen Postures (Eight Doors and Five Steppings) 3-1. Introduction 3-2. Eight Doors 3-3. Five Steppings Chapter 4. Traditional Yang Style Taijiquan 4-1. Introduction 4-2. How to Practice Taijiquan Sequence 4-3. Postures and Taijiquan 4-4. Fundamental Eight Stances 4-5. Taiji Qigong 4-6. Traditional Yang Style Taijiquan Chapter 5. Conclusion Appendix A. Names of Traditional Yang Style Taijiquan Movements Appendix B. Translation and Glossary of Chinese Terms Appendix C. Taijiquan Classical Yang Style DVD Index About the Author

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Book SynopsisChin Na is the art of seizing and controlling, it is a major element of all Chinese martial arts including Tai Chi Chuan. Today, most people practice Tai Chi Chuan to maintain health or cure sickness. For the last fifty years the martial aspects of Tai Chi Chuan have been ignored, and the art is now incomplete. Most practitioners no longer understand the martial applications of Tai Chi Chuan, or even that it is a martial art. For example, the concept and training methods of Tai Chi Jin (or Tai Chi martial power), and how to apply internal Qi in the martial arts have become an unfamiliar subject in Tai Chi societies today. As a result, actual martial applications of Jin and Qi, such as Chin Na or Cavity Strikes, are currently not popularly known or studied. To preserve Tai Chi's martial aspect, this book presents numerous Tai Chi Chin Na (Qin Na), the art of controlling an opponent through joint locks and cavity strikes. Tai Chi Chin Na is one of the four main martial training categories of Tai Chi Chuan (the other three categories are striking, kicking, and wrestling/downing the opponent). Of all these four, Chin Na is the most effective, practical, powerful, and easiest to learn. Once you have mastered Tai Chi Chin Na, you will be able to apply the theory and techniques to any other martial style you practice. If you are a Tai Chi beginner, Tai Chi Chin Na could offer you a key to enter the door of martial Tai Chi. This book provides a solid and practical approach to learning Tai Chi Chin Na accurately and quickly. You will learn specific techniques that flow from each movement, the proper hand forms to use when striking or pressing cavities, and the locations for targeting cavities on the body. Includes 858 photographs with motion arrows! General concepts of Chin Na Basic Chin Na theory and training 51 Chin Na techniques for peng, lu, ji, and an 41 Chin Na techniques for cai, lei, zhou, and kao 103 Chin Na applications for the 37 primary Tai Chi postures 17 Chin Na techniques for Tai Chi Pushing Hands No matter your age or martial prowess, Tai Chi Chin Na is a necessary and enjoyable way to explore the depths of Tai Chi—a formidable martial art. Table of ContentsForeword by Grandmaster Li, Mao-Ching Foreword by Grandmaster Jou, Tsung-Hwa Foreword by Master Liang, Shou-Yu Preface by Dr. Yang, Jwing-Ming Chapter 1. General Concepts 1-1. Introduction 1-2. Qin Na Categories and Theory 1-3. Different Levels of Qin Na Techniques 1-4. Qin Na and Health 1-5. Differences between Shaolin Qin Na and Taiji Qin Na 1-6. About This Book Chapter 2. Basic Taiji Theory 2-1. Introduction 27 2-2. The Three Different Fighting Ranges and Circles 2-3. The Thirteen Postures 2-4. Yi, Qi, and Action Chapter 3. Qin Na in Peng, Lu, Ji, and An 3-1. Introduction 3-2. Qin Na in Peng 3-3. Qin Na in Lu 3-4. Qin Na in Ji 3-5. Qin Na in An Chapter 4. Qin Na in Cai, Lie, Zhou, and Kao 4-1. Introduction 4-2. Qin Na in Cai 4-3. Qin Na in Lie 4-4. Qin Na in Zhou 4-5. Qin Na in Kao Chapter 5: Qin Na Applications in Taijiquan Postures 5-1. Introduction 5-2. Hand Forms for Cavity Press 5-3. Qin Na and Cavity Press in Taiji Postures Chapter 6. Qin Na in Taiji Pushing Hands 6-1. Introduction 6-2. Qin Na in Taiji Pushing Hands Chapter 7. Conclusion Acknowledgements Appendix A: Names of Qin Na Techniques Appendix B: Translation of Thirty-Seven Postures Appendix C: Translation and Glossary of Chinese Terms Index About the Author

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Book SynopsisDISCOVER THE MARTIAL ESSENCE OF TAI CHI CHUAN Here's your chance to take the next step in your tai chi journey. Martial applications found within tai chi chuan are a direct link to your tai chi as a form of self-defense. When you study the martial side of tai chi, you can become proficient in a variety of high-level skills, including sensing, neutralizing, yielding, striking, chin na, and even throwing. If you know a tai chi form, you are going to discover the essence of your movements by becoming aware of their martial applications. If you are practicing tai chi pushing hands, you will greatly improve your skills with this understanding of martial applications. If you are ready, you are going to love the amazing tai chi fighting set. This fully choreographed set (requires a partner) will combine all your tai chi skills into one 5-minute routine. It's like having three books in one. Includes: Martial applications for the Yang-style long form Martial applications for Yang-style tai chi pushing hands The complete Yang-style tai chi fighting set For any style of tai chi chuan, this book will be important for practitioners who wish to develop a deeper understanding and advanced skills. Learn how to analyze the forms and defense applications in your tai chi, gaining higher-level knowledge of your style. Discover the martial applications of Yang style. These insights will give you greater understanding of your own art. Find inspiration. Master Yang's writing will inspire you to investigate the martial applications of your tai chi style. This edition includes an easy-to-follow layout. Each technique is presented in four to six large photographs with detailed instructions on how to perform the movements. Motion arrows are used on the photographs to help you execute the movements correctly.Table of ContentsForeword Preface Chapter 1: General Introduction 1-2. Becoming a Proficient Taijiquan Martial Artist 1-3. How to Use This Book Chapter 2: Analysis of Taijiquan Techniques 2-1. Introduction 2-2. General Principles of Taijiquan Techniques 2-3. Analysis of Taijiquan Techniques Chapter 3: Taiji Pushing Hands 3-1. Introduction 3-2. Key Points in Pushing-Hands Training 3-3. Heng and Ha Sounds 3-4. Taiji Ball Training 3-5. Pushing-Hands Training 3-6. Martial Applications of Pushing Hands Chapter 4: Analysis of the Taiji Fighting Set 4-1. Introduction 4-2. General Rules and Principles 4-3. Analysis of the Taiji Fighting Set Chapter 5: Taijiquan Fighting Strategy 5-1. Introduction 5-2. About a Real Fight 5-3. How to Connect in Taijiquan Fighting 5-4. Attack Timing 5-5. Jing in a Fight 5-6. Taijiquan Poetry and Songs Chapter 6: Conclusion Acknowledgments Appendix A: Yang-Style Taijiquan 37 Postures Appendix B: Yang-Style Taijiquan Fighting Set Appendix C: Translation and Glossary of Chinese Terms Index About the Author

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Book SynopsisEspecially designed for learning Tai Chi at home Tai Chi in 10 Weeks is designed to guide beginning students through the fundamentals of tai chi in only ten weeks. Dr. Aihan Kuhn teaches you an easy to learn twenty-four-step Yang-style tai chi form. Tai chi is best known as a gentle full body exercise that has been proven effective for reducing stress, calming your mind, and boosting your immune system. No wonder, millions of people around the world practice tai chi for health and wellness. Dr. Aihan Kuhn is a master instructor of tai chi and qigong. In this book she shares the lessons she’s learned in a lifetime of studying and teaching. She is warm and encouraging, making readers of all ages and backgrounds feel welcome. This book features: A ten-week calendar to guide you through your introduction to tai chi Over 200 beautiful full-color photos Warm, welcoming instruction from a master of tai chi and qigong With this book you will: Learn the twenty-four-step Yang-style form Understand the fundamentals of tai chi Discover not just the physical postures of tai chi, but also its psychological, emotional, and spiritual benefits “Tai chi is a life journey,” Dr. Kuhn writes. "Part of my success is from my patients and students that understand that prevention requires participation. They practice tai chi and qigong on a regular basis, which is key to their health and healing. Can you really learn tai chi in 10 weeks? Yes, you can learn the fundamentals of tai chi. You can build the foundation for this life-changing journey. Tai Chi in 10 Weeks is your road map."

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Book SynopsisThe Tai Chi Concepts and Experiments book clarifies and makes accessible critical aspects of the art that only a small number of high-level practitioners currently understand and manifest. Numerous step-by-step experiments are provided for readers to experience and perfect these critical tai chi aspects. Contents include: The meaning and importance of releasing tension in movement for stability, health, and spirituality. The differences between contractive and expansive strength including a promising mechanism for the nature of expansive strength. Numerous experiments for readers to recognize and experience expansive strength and to confirm that they have achieved it. Elucidation of famous master’s sayings on mind, strength, and chi. Health and martial advantages of expansion over contraction in tai chi. Protocols using expansion including those for helping an excess curvature of the upper and lower spine and for relieving plantar fasciitis. Quotes from the classics and how they confirm the interpretations of the principles of tai chi. How to achieve optimal balance through an understanding of physical, anatomical, physiological, and mental factors. A detailed analysis of “rooting and redirecting” including physical and internal aspects. Understanding natural movement from physical, philosophical, health, and martial points of view. This interdisciplinary book utilizes, elementary physics, physiology, anatomy, psychology, and spirituality. It contains detailed analyses and explanations for achieving internal, expansive strength, known as nei jin, and for attaining optimal timing and natural movement.Trade ReviewAWARDS WINNER—2021, Sports, Best Books Award "Robert Chuckrow has demonstrated a determination and commitment to understanding the depth of martial arts practice. He establishes a recognition and appreciation for those that have shared knowledge with him, and the willingness to share and contribute his understanding to others. The wisdom of martial arts is sometimes difficult to uncover. Often, it is only appreciated and awakened through overcoming adversity and ‘paying your dues.’ I hope that, as Robert Chuckrow, Ph.D. shares his experience through this book, as well as his teaching, it will inspire current practitioners and future generations, and provide insight to recognize and discern where to find clarity along their path. Robert Chuckrow sets an example of how to grow your personal practice through contributing to the greater martial arts community. I wish you all a wonderful journey while exploring this book and success in your study of martial arts!” — Grandmaster Sam F.S. Chin, Honorary Professor Emeritus, Founder of Zhong Xin Dao, Gatekeeper of I Liq Chuan, Author of I Liq Chuan – Martial Art of Awareness and I Liq Chuan System Guide and many DVDs "It’s my great pleasure to recommend his latest book on Tai Chi by my friend and Tai Chi classmate. Dr. Chuckrow is a Tai Chi devotee who keeps on studying and learning. As a Western scientist he delves deeply into the esoteric jargon, principles and teachings of Tai Chi and reinterprets these for Westerners.” — Lawrence Galante, PhD, author of Tai Chi for the Supreme Ultimate, director of The Center for Holistic Arts NYC, Professor SUNY University, NYC "Robert Chuckrow offers his enlightening wisdom and educated perspective on the paradoxes of T’ai Chi in his latest work. [This book] resolves so many nagging questions that all beginners have and offers many new tools for instructors to share this venerated art. It’s a must-read work for T’ai Chi practitioners of every level,” — Gene Ching, 32nd generation disciple of Shaolin Temple, author of Shaolin Trips, publisher of Kung Fu Magazine "Reading Professor Chuckrow’s book proves that efficient movement is efficient movement, no matter if it’s done in Tai Chi or Kodokan Judo. One comment that Professor Chuckrow made was “…wasteful movement is unnatural.” This, in a nutshell, also describes what we do in judo. Another nugget of practical wisdom is “…moving efficiently, using the smallest possible movements provide and advantage.” One would think that this came out of a judo book. Again, proving that efficient movement is efficient movement, no matter the context. It is a distinct pleasure and an honor to offer my endorsement for Professor Robert Chuckrow’s book." — Steve Scott, Author of The Judo Advantage, Juji Gatame Encyclopedia, and Sambo Encyclopedia among others "What a generous gift to share with the world! It breathes a lifetime of passionate dedication and desire to comprehend beyond borders, until the very last page. May many, many people find their way to reading this book, and take these findings in ongoing formation to new, wonderful understandings for next generations.” — Thomas Körtvélyessy, choreographer, MFA, certified master teacher of Kinetic Awareness®, board of directors Kinetic Awareness® Center, executor Artistic Estate of Elaine Summers "I was immediately impressed with Robert Chuckrow’s approach to the soft style arts. In the beginning of the book, Dr. Chuckrow’s discussion of expansive strength versus contractive strength was immediately useful to me in my daily practice. Every chapter that followed presented new insights and ideas that I had not considered before, as well as exercises and experiments that helped me experience them directly. A valuable addition to any martial arts library.” — Joe Varady, author of The Art and Science of Staff Fighting and The Art and Science of Stick Fighting "Robert Chuckrow is a teacher and a scientist who comprehends and synthesizes what he learns. He then shares it for the benefit of others. He couples his knowledge of physics with his T’ai-Chi skills, and the result enables the reader to understand this art more clearly. People learn T’ai Chi for different reasons, some do T’ai Chi for years without understanding much of what they do, they will miss the wondrous benefits that a deeper study will offer. This book will take you further along this path. “ — Ken Van Sickle, Tai Chi Master in the lineage of Cheng Man-ch'ing, Professor Emeritus (cinematography) N.Y.U. 1980s Table of ContentsDedication Acknowledgments Author’s Background Author’s Note Introduction CHAPTER 1: Relax Cheng Man-ch’ing Yang Cheng-fu The Meaning of Relax Attaining Sung The Importance of Releasing Tension in Doing T’ai Chi Movement Push-Hands A Seeming Contradiction Shedding Some Light on the No-Strength Paradox CHAPTER 2: Expansive Strength Background The Current View of Muscular Action Differences Between Contractive and Expansive Strength Some Experiential Evidence for Expansive Strength (Experiments You Can Do) A Promising Mechanism for Expansive Strength CHAPTER 3: Swimming on Land Professor Cheng’s Advice My Initial Skepticism My Eventual Realization The Mental Aspect “Zombie-Style T’ai Chi” Swimming on Land is Only a Tool for Recognizing Chin CHAPTER 4: Elucidation of Famous Masters’ Sayings on Strength Li, Chin, and Nei Chin Ch’i, Breath, and Internal and External Strength An Analysis of Cheng Man-ch’ing’s Distinction Between Two Different Types of Strength An Attempt to Further Elucidate What Professor Cheng Wrote An Analysis of Yang Cheng-fu’sCommentary on Strength Breath and the Tan T’ien Health Aspects Martial Aspects Mind, Breath, Ch’i, and Strength Summary CHAPTER 5: Advantages of Expansion Over Contraction in T’ai Chi Briskness of Regulation of Strength Compared for Both Types of Strength Alertness Endurance and Health Benefits Leverage and Fine-Motor Control Developing Bodily Unification Educating Bioelectrical Pathways Deception in Self-Defense CHAPTER 6: Health Protocols Using Expansion Expansion for Reeducating Upper-Back Alignment Expansion for Reeducating the Lower Back Improving the Cervical Spine Using Slow, Relaxed Movement Expansion for Relieving Plantar Fasciitis CHAPTER 7: Balance Gravity Leg Strength and Mobility Finding the Centers of the Feet Knee, Ankle, Arch Alignment Center of Mass Balance Experiments Vision Other Factors CHAPTER 8: An Analysis of “Rooting and Redirecting” Conditions for Optimal Stability Internal Aspects CHAPTER 9: Natural Movement Understanding Natural Movement Elements of Natural Movement Independence of Movement Reasons for Studying Natural Movement Examples of Unnatural Movement Tools for Studying Natural Movement Some Basic Physics Concepts Animate and Inanimate Natural Movement CHAPTER 10: Stepping Like a Cat T’ai-Chi Stepping Yinand Yang Weight Transfer Difficulties in Stepping Like a Cat Order of Stepping: Heel First, Toe First, or Whole Foot? Practicing Stepping to the Side Using a Movement From the T’ai-Chi Form Stepping Naturally The Swing of the Rear Leg During Stepping Forward The Swing of the Forward Leg During Stepping Forward Stepping at the Right Moment Experiments for Attaining Proper Stepping Swing of the Arms During Walking CHAPTER 11: Periodic Movement and Timing Periodic Motion Periodic Motion Terms Driven Periodic Motion Linear, Driven, Horizontal Periodic Motion (“Withdraw and Push”) Analysis of the Motion in “Withdraw and Push” Importance of Timing of “Withdraw and Push” Circular Motion of Right Arm in “Single Whip” Centrifugal Effect Centrifugal Effect with Gravity Conical Pendulum “Swinging” About a Vertical Axis, Arms Swinging Side-to-Side Benefits of “Swinging” Fa Chin T’i Fang CHAPTER 12: Additional Physical Concepts Constraints Rolling Without Slipping CHAPTER 13: A Clarification of “Secret” Teachings Revealed by Cheng Man-ch’ing Basic Concepts Neutralizing Attacking Yearning K. Chen ‘s Alternative Way of Deflecting an Attack In Conclusion CHAPTER 14: Non-Intention, Intention, and “a Hand is Not a Hand” Non-Intention The Mental Transmission of Intention “A Hand is Not a Hand” The Transmission of Intention Over a Distance CHAPTER 15: Maximizing Your Progress in T’ai Chi Studying T’ai-Chi Obstacles to Learning T’ai-Chi Dealing with Obstacles Dangers of Overusing Images in Movement Arts Validating Your Progress CHAPTER 16: Perspectives on T’ai Chi Internal Versus External Martial Arts Lifting Versus Lowering Empty / Full, Yin/ YangParadox Some Variations of the T’ai-Chi Symbol T’ai Chi “Weapons” Misinterpretations The Yang Long Form and Professor Cheng’s Short Form The Popularization of T’ai Chi Afterword Appendix 1. Basics of Vector Addition Appendix 2. Analysis of Forces in Rooting Appendix 3. Analysis of Swing of Hanging Rods About the Author Bibliography Index

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Book SynopsisThis practical guide offers a pioneering method of chair yoga for every body: a full practice of asana, breathing, and meditation with 250 instructional photos.Lakshmi Voelker?s Chair Yoga™ method upends the myth that yoga is only for the flexible, strong, balanced, thin, and conventionally able-bodied. Whether you need or want chair support, or you would like to get in some yoga practice while you sit at your work desk, Get Fit Where You Sit offers 40 active and restorative poses, illustrated with 250 photos, along with breathing techniques and meditation practices?all adapted so that you don?t have to leave your chair. Poses include: Tree Pose?for a flexible spine and to combat the ?slump? we often get with a sedentary lifestyle Eagle Pose?for healthy joints Squat Pose?to relax the lower back Knee-to-Chest Pose?to support good digestion Coherent breathing?to bring the body?s systems into balance And much more Lakshmi Voelker and Liz Oppedijk offer a powerful, inclusive practice that is appropriate for new students or longtime practitioners and can easily be implemented by yoga instructors, educators, medical professionals, exercise professionals, or caretakers for work with their clients.

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Book SynopsisRestoring healthy posture from childhood for relief from chronic pain, easy flexibility, and enduring strength and vitality well into old age.

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a huge range and FREE tracked UK delivery on ALL orders.

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Book SynopsisMen''s Health magazine''s #1 personal trainer delivers cutting-edge, high-intensity workouts to help you pack serious muscle and become unstoppably fit. From the man responsible for the success of the gym that trained the actors in the movie 300 comes cutting-edge fitness strategies, 100 workouts, and a training plan that has successfully transformed A-list actors and actresses, elite special-forces soldiers, all-star athletes, and everyday men and women. With Bobby Maximus’s guidance you too can become one of the most insanely fit people the world has ever seen. The diets and workouts that promise easy results in minutes per day have tricked masses into wasting their money on false promises. Supplements, smoothies, and 4-minute workouts aren’t getting people any fitter. Getting that shredded body requires real commitment and real work—and Bobby can show you how. Maximus Body features circuit-style workouts that will push you to your limits and work your whole body. With a plethora of exercises like “Don’t Ask Me About Your Abs,” that work your core with a combination of sit ups, push ups, pull ups, and even leg raises, you can develop an exercise routine that fits your needs. Whether you are overweight and trying to get back into shape, or a high-level athlete trying to gain that extra edge, Maximus Body offers up thousands of once-secret ways to burn fat, add lean muscle, reveal a shredded 8-pack, and build mind-bending physical fitness.

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Book SynopsisWorld-renowned WWE Hall of Famer turned fitness guru Diamond Dallas Page wants to transform your life.After decades of helping others make radical transformations in health and fitness, Diamond Dallas knows what is really holding you back from profound life change.  He has watched countless people take ownership of their lives, physically, mentally, and emotionally—and he has witnessed, time and again, the precise instant when a real and massive shift occurs in a person’s attitude. In Positively Unstoppable, he brings his understanding of what really moves people to change and own their lives. It begins when we discover what we really want, and then commit to follow the steps that will turn that goal into a reality. Regardless of where we are at in our lives, it’s possible to have a breakthrough.  Filled with lessons from Page’s life that share his own struggle to find his calling, overcoming one obstacle after another, Positively Unstoppable is a bible for anyone who needs to be re-inspired to follow their dreams and take real action towards the things that matter most to them.  Page’s gift of authenticity has helped him motivate those who may have lost hope, because he truly understands the incredible power of self-belief. Page includes powerful transformation stories, goal-setting guides, as well as a sample workout, eating plans and delicious gluten-free, non-GMO recipes from his wildly popular fitness program, DDPY.  Positively Unstoppable is your roadmap to getting “unstuck” and taking the steps needed to create a healthy, magnificent life.  

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Book SynopsisPat Flynn is a commanding fitness leader with over 15 years of experience in the industry. His functional kettlebell program encapsulates his exercise expertise and provides you with a minimalist approach to generalist physical empowerment (that means burning the most calories in the least time and covering all the bases - from weight loss to lean muscle growth). This high-impact, easy-to-follow program requires just 15-20 minutes per session and produces notable results. Strong ON! offers a variety of streamlined workout agendas with helpful images and comprehensive justifications for its successful results. This foundational fitness guide coaches readers to understand: The simplified science behind their exercise routines - The Big 6 kettlebell techniques and how to execute them safely and effectively - The best 101 kettlebell workouts, including how to use them for your unique goals - How to optimise your training with Pat's foolproof diet plan and internet-famous 300 Swings challenge - The scientific secret to a good exercise routine? Strip it down to its most essential components and leave it at that. Whether you're a beginner, intermediate, or expert kettlebell user, this book will transform you into a healthier version of yourself, both internally and externally. So, grab your kettlebell and get ready to achieve your fitness goals.

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Book SynopsisA simple and inclusive Tai Chi program, completely modifiable with helpful illustrations, that empowers people of all physical abilities to experience the transformative qualities of this art. Includes sequences for standing/moving, stationary standing, seated, and wheelchair.?In Tai Chi Chuan, the traditional Chinese martial and healing art, we learn to overcome challenges by empowering the mind and transforming the body. Adaptive Tai Chi offers an innovative approach that speaks to this powerful idea and makes Tai Chi accessible and beneficial to people with a range of physical conditions or ambulatory impairment.The slow, circular, flowing, and graceful movements of Tai Chi require little space and no equipment, making it an ideal practice for people with different physical abilities (it?s been included in the Paralympics since 2008). Adaptive Tai Chi introduces readers to the culture, philosophy, and physiology of Tai Chi?and gives readers four completely illustrated practices, each modified for different physical abilities, including conventional standing/moving, stationary standing, seated, and wheelchair sequences.Along with the complete illustrated adaptive Tai Chi sequences, Guo includes notes and philosophical insights into each practice. The complete program offered in Adaptive Tai Chi allows everyone to access the profound benefits of Tai Chi practice.

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Book SynopsisYoga has so much to offer children, from keeping them healthy and agile, to helping them to focus, to encouraging self-awareness, a positive self-image and the beginnings of spiritual awareness. This book contains more than 40 yoga postures specially recommended as safe, beneficial, easy-to-learn and most of all fun for growing children - and their parents, too! The step-by-step photographs make the instructions really clear and easy to follow for both grown-ups and little ones.Whether you already practise yoga or are trying it for the first time, this easy-to-follow guide allows you to share yoga's many benefits with your child - whatever your level of flexibility and fitness. * Includes more than 40 yoga postures for children of all ages devised by children's yoga expert Mark Singleton* Shows how to make yoga sessions exciting, interactive and child-friendly by playing yoga games, going on "yoga adventures" and imitating animal shapes, walks and noises* Explores how regular yoga practice can help children learn more effectively, cope better with stress, reduce symptoms of illness such as asthma, and prevent posture problems in later life* Adapts traditional yogic breathing techniques and meditation into fun exercises that calm and soothe the mind, and help children to sleep at night

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Book SynopsisAlthough women are often advised to exercise during pregnancy and after birth, there is little information available about the tremendous benefits of physical activity for both mother and baby, or what kinds of exercise are safe and appropriate. In Why Pregnancy and Postnatal Exercise Matter, Rehana Jawadwala, an exercise physiologist and perinatal yoga teacher, looks at the evidence for supporting physical activity in mothers, as well as how women’s physiology changes during pregnancy and after they give birth, answering in detail the questions that mothers and those supporting them may have.Trade Review"This book is a great read for anyone pregnant who wants to know more about exercise in pregnancy and the postnatal period. With frequent references to up-to-date evidence-based information, this is a great resource to have to hand! It also highlights the benefits of exercise leading up to birth and how exercise can benefit our bodies as it prepares for labour. There is great advice in the section on Exercise and Nutrition, giving clear explanations about diet and maintaining energy levels for exercise whilst being pregnant. Information that anyone who is pregnant and wants to continue exercising really wants to know! Plus it also covers information on gut health and microbiome. One of my favourite chapters was Preparing for the physicality of birth, with some great explanations on the body’s physical wellbeing. If you don't mind some medical terminology then it is a very enjoyable, informative book!" Zoe Wright, Midwife and Founder The Real Birth Company -- Zoe Wright, Midwife and Founder The Real Birth Company

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Book SynopsisAs a registered dietitian and certified personal trainer, Kerri knows all too well the importance of nourishing and fueling our bodies with a well-balanced diet and why we should be keeping ourselves active. However, in recent years, the concept of eating well has become overly complicated and expensive thanks to the ever-growing diet industry trying to sell the next quick fix to help shed the pounds. This growing trend has, in turn, caused people to develop a poor relationship with food--and their bodies. Enough is enough. This book brings the readers back to the basics of nutrition. The book encourages everyone to learn the foundations of nutrition, giving the readers the knowledge to nourish their bodies appropriately and to say goodbye to fad diets for good! This book also provides readers with healthy, simple, affordable, and delicious meal ideas to nourish and fuel their day, sweet treat ideas to nourish the soul, and exercise inspiration to help keep them moving. They will learn to nourish their bodies with unprocessed, whole foods and to exercise every day in a way that is both fun and empowering for the mind, body, and soul. The author shares her nutrition and exercise philosophy with readers and helps educate and inspire them to fall in love with looking after themselves and shows them that it can be done, even with the busiest lifestyle. This book is a must-have for anyone looking to live a healthy lifestyle through better nutrition and exercise.

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Book SynopsisHatha Yoga is the most complete training book on hatha yoga. The various flows and progressions are suitable both for yoga instructors and practitioners. After a comprehensive introduction to yoga followed by a thorough overview of the origins and philosophy of classical yoga, the reader can expect a detailed, practical section. The 34 best-known yoga postures (asanas) are presented, including their correct execution, symbolism, alignment, preparation, and guidance tips. Specially coordinated series of exercises complete with photo progressions can be used for an hour session, either for a class or personal workouts. These series can be taken directly as they are or adapted to suit the user's needs. The book also includes visualization and relaxation trips tailored to the photo progressions to allow for a deeper immersion into the yoga practice. At the same time, the practitioner experiences the basic themes of life from the yoga perspective and can be inspired and integrate them into his or her own world of experience. For those looking for the best resource on hatha yoga, this book is a must.

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Book SynopsisPilates: The Complete Training Book provides comprehensive knowledge and contains a variety of exercises as well as professional tips and hints for trainers and exercisers. The Pilates method is a functionally oriented training program that has recently become an integral part of the training and therapy world. The exercises are based on strengthening the body's core and supporting muscles, including pelvic floor, abdominal, and back muscles. The basis of the training is to promote a correct and healthy posture. Pilates is not only a fitness program for women; it can be practiced by all fitness enthusiasts as well. The main part of this book gives targeted, group-specific exercise programs with and without small equipment--a bit different from the trend topic, Fascia Pilates. The versatile exercises can be easily integrated into any training program!

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Book SynopsisKeeping in shape and showing off a toned body is not only an aesthetic advantage, but also a basic requirement for good health and total physical strength. The good news is that exercisers don’t have to pump iron at a gym to achieve this! This is because there are some basic principles of training and bodybuilding used in all disciplines and, despite the differences between them, this common base allows for visible results. In this book, the reader will be given the basic principles of strength training, including tips for nutrition and designing workout routines; exercises that use either bodyweight or common, yet unconventional items; and weekly routines for beginner, intermediate, and advanced levels. This book includes all the information the reader needs to learn to train autonomously and obtain the best possible results. With Anatomy & Strength Training, readers will become their strongest, healthiest selves!

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Book SynopsisLike many people Carla McKay thought that yoga sounded a bit too good to be true, and a bit to happy, and to bit too much for skinny yummie mummies. Things changed, however, when a friend persuaded her to give it try for a laugh after she separated from her husband.

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Book SynopsisIn a culture dominated by gym fail memes, sweat patches, and a bit too much grunting, the fitness world is embarrassing enough without not knowing what to do, how to act or what to say. Whether holding your own in a fitness discussion with a high-intensity gym ‘bro’, or nervously stepping onto the treadmill for the first time, The Bluffer’s Guide to Fitness is for everyone who wants to make fitness a part of their daily life. Fitness bluffers of all ages and genders will appreciate the hints, tips and no-nonsense advice on how to bluff your way around a gym, park run or swimming pool; how to pre-empt – and even counter-offer – fitness advice; how to safely break fitness etiquette to your advantage; and how to look and sound fitter than you actually are. Covering a broad spectrum, from weightlifting and gym classes to home gyms and street fitness, The Bluffer’s Guide to Fitness is essential reading for bluffers wanting to sur

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Book SynopsisSpeaking from decades of experience, Michael Chissick shares the secrets to teaching yoga to children and young people with Autistic Spectrum Disorder (ASD).The physical, emotional and social benefits of yoga for autistic children can be profound, and this book will give you the confidence to get going with an array of fun activities and games from 'chasing the frog' to 'yoga detective'. Whether you work in special needs school, primary mainstream school or the community, or you are the parent of an autistic child, this book will equip you with plans, structures, goals, teaching tips and a multitude of real-life stories.The book is suitable for teaching everyone on the spectrum, with an emphasis on teaching those with more complicated needs. It is also relevant for use with children who have related needs such as ADHD and sensory processing challenges. Beautifully illustrated with images of the postures taught within, it is the perfect go-to resource for anyone interested in engaging children and young people in yoga.I can be a banana, can you?Suitable for ages 4-11Trade ReviewI would recommend Michael's works to anyone within education, his yoga games are uncomplicated and the resources are first class! This book is user friendly, but also allows the reader to benefit from Michael's vast experience of not only teaching yoga, but successfully delivering within special educational needs settings. The games, sequences and postures within this book are suitable for both the beginner as well as experienced professionals. -- Ryan Jones, Assistant Headteacher at Treetops School, UKThis is a masterpiece of a book for those teaching Yoga to children anywhere on the autistic spectrum. Michael gives clear guidelines as to how to engage the children's interest while considering the individual conditions of autism with structure and consistency. It works and is just brilliant. -- Wendy Teasdill, Teacher Trainer for the British Wheel of YogaThis collection is another gem from Chisswick. His structured and inclusive approach to yoga for those with autism is clear, user-friendly and most importantly, fun! There are so many ideas and approaches here that practitioners and parents will find invaluable. At a time when we are becoming increasingly aware of the lifelong importance of well-being and mental health for all, teaching yoga is a wonderful way to equip a vulnerable group of children with skills that will support their well-being for a long time to come! -- Catherine McNerney, Assistant Head at Phoenix School, London, UKAmongst the expressive visuals and easy to follow yoga activities I've come to expect with Michael's books, you'll find some real life insights into engaging children across a broad range of sensory needs. I am by no means a yoga practitioner, but by following the game-led and goal-focused approach championed by Michael I'm able to confidently deliver activities that engage everyone in the class. It's no secret that children are more likely to be receptive to physical activity if it's fun but Michael's knowledge goes further by really considering the differing sensory needs of the children creating a balanced and nurturing environment. The structure and repetition of the activities breeds consistency, giving me the assurance of delivering a manageable, enjoyable, but above all achievable yoga lesson for all. -- Phillippa JohnsonTable of ContentsIntroduction. 1. Who Is This Book For? 2. Who This Book Is Not For. 3. Differentiation across the Autistic Spectrum. 4. Teaching Students with Autism in a Special School. 5. My Overall Aims. 6. Aims, Objectives & Learning Outcomes. 7. Lesson Plans. 8. The Games. 9. Sequences. 10. Sequence Games. 11. The Postures. 12. Teaching Yoga to Children with ASD in Mainstream Primary. 13. Case Studies. 14. Resources. 15. Animation Video: Yoga Session for Children with Autism. 16. Games List. 17. Posture List. 18. Games by Group. Resources.

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Book SynopsisHave you ever thought why every workout you have ever done stopped at the neck? Or wondered why traditional yoga calms the mind, tones the body but forgets the face? Are you looking for a natural way to look and feel younger and healthier? Danielle Collins, TV''s Face Yoga Expert, believes we should all have the opportunity to look and feel the very best we can for our age and to care for our face, body and mind using natural and holistic techniques. Her method requires just 5 minutes a day and could not be easier to get started. Integrating practical facial exercises with inspirational lifestyle tips, including diet and skincare, Danielle Collins'' Face Yoga is a revolutionary new programme to help you achieve healthier, firmer, glowing skin..

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Book SynopsisIn this enriching 21-day programme, dancer Dianne Buswell shows you how to make joyful movement a habit. Forget gruelling exercise regimes or punishing diets – Dianne’s unique approach nourishes your body and mind using her four pillars of health: rest, movement, nutrition and positivity. Move Yourself Happy offers step-by-step explanations of core moves from yoga, Pilates and dance, including jive, tap and ballet. It also contains Dianne’s favourite recipes, like her delicious homemade chocolate granola or spinach gnocchi, as well as inspiring weekly mantras and journaling prompts, fun daily movement routines and mood-boosting lifestyle hacks, such as having a 5-minute kitchen disco and creating your own self-care sanctuary in your home. This book will transform your relationship with movement and help you feel happier, every day

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Book Synopsis'This ten-week programme is a fantastic example of Simon's thoughtful and effective approach to fitness.' Tom Hiddleston 'With Simon, I understood that the work and preparation you have to do before starting a shoot is just as important as what happens in front of the camera. Filming a movie is like running a marathon – if you don’tarrive well prepared, you will pay for it at the end.' Diego Luna'Simon is a no-nonsense trainer – without pretension. He has an incredible wealth of experience. What he says makes sense and his workouts just work.' Rachel Weisz ________________________Now everyone can benefit from A-list trainer Simon Waterson's unparalleled knowledge with this easy to follow and highly effective workout programme.Name an A-list actor with incredible fitness and there’s a very good chance that former marine commando Simon Waterson has trained them. And ten weeks is typically how long he has with his clients in pre-production to get them to peak fitness for a role. It is also the perfect amount of time for anyone to reboot their fitness using Simon’s Intelligent Fitness methods, insights and motivational advice. Following on from his first book, Intelligent Fitness, which explored the theory behind some of Hollywood's most impressive transformations, Simon focuses here on a typical actor workout programme. Whatever your goal, whether it’s reducing fat or increasing muscle tissue, this book will ensure you make real progress and see results in just ten weeks. With step-by-step photographs, and the opportunity to ramp up the reps or vary the exercises as your fitness progresses, this is a workout book for anyone with a fitness goal.Trade ReviewI owe so much to Simon. His friendship and guidance saw me through many physical challenges. -- Daniel CraigIt was a dream to work with Simon. He pushed my boundaries and made me work so hard, but it was so much fun. -- Lea SeydouxSimon is a no-nonsense trainer – without pretension. He has an incredible wealth of experience. What he says makes sense and his workouts just work. -- Rachel WeiszWith Simon, I understood that in film, the work and preparation you have to do before starting a shoot is just as important as what happens in front of the camera. The preparation training with Simon is essential for me. Filming a movie is like running a marathon – if you don’t arrive well prepared at the starting point, you will pay for it at the end. -- Diego LunaSimon's workouts are going to supercharge your confidence. He doesn't just help you to enhance your physical capabilities – he also ensures you walk out of the gym feeling amazing about yourself. -- Luke Evans

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Book SynopsisAn introduction into the natural world of Ayurveda, one of the world''s oldest preventative medical systems.Ayurveda is an ancient healing system that merges the mind and body. It was originally developed in India over 5,000 years ago, yet today it is practiced all around the world.Each year, more and more people discover its principles and practices as they seek to gain a greater understanding of their health. While Western health systems offer incredible life-saving medicine, Ayurveda concentrates on preventative healthcare and getting to the root cause of all kinds of mental, emotional and physical symptoms.The Pocket Ayurveda isa basic introduction to the incredibly complex world of Ayurveda. It will help you recognize your current Ayurvedic constitution and introduce you to some of its simple practices, recipes and rituals so that you can integrate these into your daily life.Gemini PocketsFrom little guides to soothe your soul to all-access passes to the lives of pop icons, and from quizzes and puzzles for literature lovers to books on food, nature, fashion, and more, Gemini Pockets are the perfect fit for your life and interests.

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Book SynopsisThis evidence-based and trauma-informed resource allows professionals working with children and teens to apply sensory yoga as a holistic and effective tool in addressing symptoms of trauma, toxic stress, anxiety, depression, and related mental health conditions.Based on the Sensory and Mindfulness-based Yoga for Learning Environments (SMYLE) model, this training program can easily be adopted by a wide range of professionals and applied to various settings, including schools, yoga classes, community centres, and group homes.In reducing stress, emotional dysregulation, and symptoms of hypervigilance and trauma, children and teens are able to benefit from a maintained state of calm and focus, and a heightened sense of self-worth and empowerment allowing for the long-term development of consistent healthy habits and routines.

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Book SynopsisYoga is not solely a physical practice-it''s also a profound tool for nurturing your mental health. This book, written by a yoga teacher and clinical psychologist with over 20 years of experience, is packed with information on how to make an impact on your students'' wellbeing. With a staggering 79.4% of yoga students reporting practicing yoga for mental health reasons, teachers must be equipped to support them in an appropriate way. This book serves as a roadmap for empowering yoga teachers to help their students to navigate the intricate landscapes of varying mental health issues, from depression to anxiety and trauma. Once you are done with this book, you will be confident to lead a practice that is safe, nourishing, and transformative. You will learn how to avoid common pitfalls such as overstepping boundaries, body shaming, non-consensual touch, misinformation, and discover the best yoga practices to teach (and what to avoid) for mental health.

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Book SynopsisWho’s going to guide you when your military boot camp class is over? What’s going to help you prepare for the next boot camp challenge? With the aid of superb line artworks, SAS and Elite Forces Guide: Extreme Fitness demonstrates to the reader how special forces soldiers are trained to reach and maintain peak physical fitness. The book explores the different training methods to build up physical strength, speed, agility and endurance, across running, swimming, weight training, circuit training and triathlon events. In addition, it addresses the importance of diet and nutrition, injuries and rest, and using mental fitness to help physical health. With more than 300 easy-to-follow artworks, training tips and workouts used by the U.S. Navy SEALs and British Royal Marines, Extreme Fitness is the definitive guide for the person who wants to be their best.Table of ContentsIntroduction1. Preparing the Body2. Military Workouts3. Extreme Running4. Extreme Water5. Extreme Resistance6. Mixing It Up7. Mental Preparation8. InjuriesGlossaryIndex

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Book SynopsisThis innovative and evidence-based book provides practical and transformative guidance on how to help clients struggling with chronic and acute musculoskeletal pain through yoga and remedial exercise. Using a holistic framework that addresses the physical, mental and emotional challenges of chronic pain, Jory Serota offers a wide range of tools yoga therapists and bodyworkers can use to empower clients and help them work with their bodies intuitively.It includes photographs with step-by-step instructions for practice, all of which include adaptations to meet a range of ability and mobility. Common areas of chronic pain are discussed in depth, including the lower back, knees, hips, sacroiliac joint and glutes, shoulders, and neck, allowing practitioners to address specific concerns and maximise healing.Practitioners will benefit from full yoga sequences and will be able to expand their offering by practically and confidently addressing the widespread struggle of chron

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