beth shaw's yogafit (gnv64)

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TABLE OF CONTENTS Title Page Copyright page Dedication Forewords Preface Introduction Part I Preparing to Be YogaFit Chapter 1 - YogaFit Essentials The Benefits of Yogafit Preparing for Your Yogafit Workout YogaFits Seven Principles of Alignment What You Need to Begin Yogafit Special Considerations for Yogafit Its Time to Begin Chapter 2 - The YogaFit Lifestyle The Yogafit Essence The Philosophy of Yoga The Four Paths of Yoga Your Path Chapter 3 - YogaFit Breathing The Yogafit Breath Yogafit Pranayama Chapter 4 - The Three Mountains of YogaFit: Warm-Up, Work, and Cool-Down The Flow Series Mountain i: Warm-Up Phase Valley I: Sun Salutations Mountain II : Work Phase Valley II : Upright Standing Balance Poses Mountain II : Cool-down Phase Part II Purposeful Poses Chapter 5 - Core Strength and Stability Plank and Kneeling Plank Crocodile and Kneeling Crocodile Upward-Facing Dog Chapter 6 - Standing and Balance Poses Chapter 7 - Forward and Backward Bends

Principles of Forward and Backward Bends Chapter 8 - Twists Chapter 9 - Deep Relaxing Stretches and Inversions Heat and Flexibility Part III Putting It All Together Chapter 10 - Workouts for Fitness and Sports Before You Start Important Reminders Yogafit Workouts Standard Lying Down Warm-Up Standard Standing Warm-Up Taking Your Workout to the Next Level Sport-Specific Poses Five-Minute Poststretch for Any Sport Chapter 11 - Diet and Nutrition Eating a Yogic Diet Other Ideas for Health Nutritional Strategies for Training and Working Out Chapter 12 - Meditation . Benefits Of Meditation Active Meditation Techniques Recognizing Your Success Appendix A: The Chakras The YogaFit Chakra Energy Warm-Up Chakra Energy Workout Appendix B: Recommended Reading & Shopping Appendix C: YogaFit Teacher Training & Partnering Program About the Author

BETH SHAWS YOGAFIT Second Edition Beth Shaw

Library of Congress Cataloging-in-Publication Data Shaw, [YogaFit] Beth Shaws Yogafit / Beth p. Includes ISBN-13: 978-0-7360-7536-7 ISBN-10: 0-7360-7536-4 eISBN : 9780736092791 1. Physical RA781.7.S446 613.7'046--dc22 fitness. 2. Hatha Beth. Shaw. -2nd ed. cm. index. cover) cover) Title. 2009

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2008037999 ISBN-10: 0-7360-7536-4 ISBN-13: 978-0-7360-7536-7 ISBN-10: 0-7360-8473-8 ISBN-13: 978-0-7360-8473-4 (Adobe PDF) Copyright 2009 by Beth Shaw All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. The Web addresses cited in this text were current as of August 2008, unless otherwise noted. Acquisitions Editor: Tom Heine; Project Consultant: Katie Pearson; Developmental Editor: Laura Floch; Assistant Editors: Laura Podeschi and Elizabeth Watson; Copyeditor: John Wentworth; Proofreader: Kathy Bennett; Graphic Designer: Joe Buck; Graphic Artist: Kim McFarland; Cover Designer: Keith Blomberg; Photographer (cover and interior): Victoria Davis; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrator: Bullseye Studio; Printer: United Graphics We thank Victoria Davis Studios in Santa Monica, California, for assistance in providing the location for the photo shoot for this book. Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Human Kinetics Web site: www.HumanKinetics.com (print) (print) PDF)

(Adobe

United States: Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076800-747-4457 e-mail: humank@hkusa.com Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L5800-465-7301 (in Canada only) e-mail: info@hkcanada.com

Australia: Human Kinetics57A Price Avenue Lower Mitcham, South Australia 506208 8372 0999 e-mail: info@hkaustralia.com New Zealand: Human Kinetics Division of Sports Distributors NZ Ltd.P.O. Box 300 226 Albany North Shore City Auckland 0064 9 448 1207 e-mail: info@humankinetics.co.nz

Europe: Human Kinetics107 Bradford RoadLeeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: hk@hkeurope.com

For Renee Taylor, YogaFit staff and trainers, and the vast community of friends and enthusiasts

FOREWORDS At the Applied Neuroscience Institute we are dedicated to taking sophisticated theories and research and simplifying and integrating them into concrete methods that lead to helping people feel good. Our work is at the crossroads of neuroscience, positive psychology, and quantum physics so were always interested in finding people who have integrated approaches that affect people on a number of levels. Beth Shaw and YogaFit understand something about this integration of methods that is very unusual. But, as it is said, the proof is in the pudding. I had the opportunity to address the corporate board of YogaFit and then to present my own work called The Emotional Gym to their trainers. More than any other group I have worked with, they get it. As soon as I started to talk about integrating emotion and movement and then feeling good, they were with me in a way that let me know that YogaFit is for realnot just an exercise program but a holistic model of personal growth that aims at much more than a fit body. YogaFit, in its levels of experience, is about feeling good on levels of human experience that last and create personal flourishing over time. In other words, you flourish and get lasting results over the long haul. Beth Shaw is doing something that is rare. Too often we think that Eastern practices or esoteric practices of personal growth translate immediately or effectively into Western culture. They do not, and because they dont, they dont last except with a group of niche followers or devotees. What Beth has done is build a model that is for everybody, that is applicable, that works, and that lasts over time. Beth has developed a program for living a fuller life that is solid and definitive but able to be experienced in a very individual way. You are not molded to a program; YogaFit is molded and formed for you. Lets face itmany exercise programs today are boring and shallow. Others advertise that they integrate body and mind, but such integration doesnt happen without a plan. For most of these programs its a hope, not a reality. You put in your time, feel a little high from the exercise, and check the mirror too often to see what difference it has made. YogaFit is about the change from the inside to the outside. This is why when I encountered the YogaFit trainers I met vitally alive peoplealive to themselves and alive to life. They were about helping people living optimal lives, and they were an example of that vitality. They did not represent an elitist program for a healthy few, but a grass-roots, down-to- earth, we care about you program that makes everyone feel that they belong and that they can succeed. As Beth Shaw says, If you can breathe, you can do yoga. This is a program about integrating levels of experience toward a simple goal: to be fit and to feel good. Beth Shaw realizes an important thing in exercise, that being fit doesnt necessarily mean feeling good. She understands that fitness involves many levels of human experience. She has developed a program of integrated methodologies that makes yoga accessible to everyone. This integration of diverse methodologies with a sense of fitness is at the heart of YogaFit and makes it a distinct stand-alone program quite apart from the fitness circus the average person doesnt choose because he or she doesnt know what to trust. You can trust this one, and you can believe in YogaFit because fitness is understood here in a unique combination of body, mind, and spirit that fits the culture of the Western world and suits a journey not just to disciplines but to the heart of the matter of fitness. Its a journey toward feeling good. Dr. William Kent Larkin Director Applied Neuroscience Institute Author, Growing the Positive Mind At first glance, it might seem that yoga, with its nearly 20 million practitioners in the United States, hasnt a lot in common with organized animal protection. But thats a mistaken

assumption. The two movements are ascendant and share a host of intersections, especially today, in an era marked by extraordinary threats to personal and planetary health. Its not a surprise to find the yoga world populated with people like Beth Shaw, who has a wonderful passion for animals, who acts as an ambassador for animals and their interests, and who gets personally involved in the prevention of cruelty. Yoga brings tremendous personal health benefits, as those who practice it work to improve and maintain their bodies and their minds, and to achieve a spiritual centeredness. However, the philosophy and practice of yoga also involves a concept of social health. Its practitioners know that personal health and personal change involve greater self-awareness, yet they also live with an understanding that such awareness will lead to a broader social change for the good. Animal protection also proceeds from a focus on the indi