Anywhere, Anytime, Any Body Yoga

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Yoga was never meant to be intimidating, exclusive or a fashion trend. Yoga has endured for five thousand years because everyone — no matter what their age or condition...

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Yoga was never meant to be intimidating, exclusive or a fashion trend. Yoga has endured for five thousand years because everyone — no matter what their age or condition — can practice it. Each of us can experience its benefits for body, mind and spirit. These benefits include:

stabilized blood pressure

stronger bones

decreased stress

pain relief

fewer injuries

increased flexibility

improved balance

graceful aging

Real yoga for real people

In this get-you-going guide, gentle teacher Emily Slonina shares simple exercises and ideas that you can incorporate into your daily life right away while:

sitting in a chair

doing housework

working at the office

lying on a bed


watching TV

Photos of regular people — not advanced students or masters — show you how to modify poses as needed. Like many of us, some of these models have health issues such as chronic pain, heart disease, scoliosis, arthritis or fibromyalgia. That's okay, because yoga is not a “no-pain, no-gain” exercise or a competitive sport. Modified poses and chair yoga offer all the benefits that traditional poses do. With that in mind, Slonina shows you how to:

breathe for ease

listen to and work with your body

warm-up and de-stress

enjoy and modify classic poses

experience meditation and relaxation whenever, wherever

With yoga, a few minutes here and a few there add up. And because yoga is designed to help us develop balance and awareness, chances are that as you become more flexible in your body, you'll find your mind and spirit become more calm and resilient also. Remember, all kinds of people have practiced yoga for centuries because it just plain feels good. So start where you are. The benefits begin when you do.

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Product Details

  • ISBN-13: 9780897935197
  • Publisher: Turner Publishing Company
  • Publication date: 1/12/2010
  • Edition description: Original
  • Pages: 168
  • Sales rank: 957,377
  • Product dimensions: 9.50 (w) x 11.08 (h) x 0.40 (d)

Meet the Author

EMILY SLONINA is a yoga practitioner, teacher, and facilitator in Phoenix, AZ. She is a registered Yoga Alliance Instructor, a certified Trager Neuromuscular Re-Education Practitioner, and a Reiki Master/Teacher. She specializes in teaching yoga to individuals with limitations such as chronic pain, fibromyalgia, MS, scoliosis, etc. She is also part of the therapeutic team at the A.R.E. Medical Clinic in Phoenix, AZ.
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Table of Contents

Acknowledgments viii

From Our Models ix

Introduction 1

Setting an Intention 2

A Few Starting Notes 4

Breathing 5

The Three-Part Breath 7

Three Other Breathing Exercises 9

Anytime Neck and Shoulder De-Stressers 13

Half-Moon Circles 14

Shoulder Shrugs 16

Neck/Shoulder Stretch 17

Shoulder Rolls/Squeezes 19

Elbow and Shoulder Circles 21

Warm-Ups 23

Feet and Ankle Warm-Up 24

Yoga for Your Hands and Fingers 26

Yoga for Your Wrists 28

Yoga for Your Eyes 29

The Yoga Poses 32

Chair Sun and Moon Salutation 33

Chair-Assisted Sun Salutation 42

Shoulder-Strap Stretch 53

Shoulder Clock 56

Cat/Cow Pose 58

Wiggle Waggle 60

Child Pose/Rag Doll 62

Knee-to-Chest Pose 64

Crescent Pose 66

Hamstring Stretch 68

Quad Stretch/Dancer Pose 70

Wide-Leg Side Stretch 72

Downward-Facing Dog 74

Up Dog 76

Archer Pose 77

Triangle Pose 79

Side-Angle Pose 81

Warrior I (One) 84

Warrior II (Two) 86

Warrior III (Three) 88

Tree Pose 90

Chair Pose 92

On-the-Bed Twist 94

Seated Twist 95

Standing Twist 98

Sciatic Stretch Sequence 101

Cobbler Pose 104

Rock the Baby, or Cradle Pose 106

Seated Pigeon Pose 108

Pigeon Pose 111

Lumberjack Pose 113

Yoga Mudra 116

Eagle Pose 118

Cow-Face Pose 120

Fish Pose 122

Scales Pose 124

Relaxation/Meditation 125

Relaxation 126

Sa-Ta-Na-Ma 128

Meditation for Insomnia 129

Easy-Breath Meditation 130

Eyes Open—Anywhere, Anytime Meditation 131

Eyes Closed—Anywhere, Anytime Meditation 131

Resources 132

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Customer Reviews

Average Rating 5
( 2 )
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Sort by: Showing all of 2 Customer Reviews
  • Posted May 13, 2010

    more from this reviewer

    Start Yoga Today!

    I've always heard that flexibility is the key to aging gracefully. Healthy, happy, active years are just a yoga pose away. And, although I freely admit I'm no longer in the "young" category, I'm not old either. I'm smack-dab in the middle of middle-age and my body is letting me know it. In fact, it's stiff and tired and sending me, at the very least, DEFCON 4 warnings.

    When my back started to regularly cinch up, I blamed my mattress. When my hips ached to the point the pain woke me in the middle of the night, I was positive I had just slept on them wrong. But, when my neck led an independent coup to stay rigidly perched up there on my shoulders like a stick, I had to admit, a body I thought would never let me down was done cooperating.

    That's why I requested and received the book [Anywhere, Anytime, Any Body Yoga] by Emily Slonina through LibraryThing's Early Reviewer Program.

    When scanning the book upon its arrival, the introduction showed the models used. Definitely not the typical pretzel-ed-bodied young men and women we are used to seeing in these types of instructional books. Don't let their looks fool you. These men and women were different sizes, shapes and had a variety of health issues and handicaps. My first thought? I'm not one of these people. Surely I'm in better shape than they are. I couldn't have been more wrong. I worked my way through each yoga pose, and did every variation and found that, yes indeed, I was one of these people. In fact, they were kicking my stiff behiney with their skills. They were awesome and I applaud each one for encouraging me just by their presence on the pages.

    The poses were very adaptable to a variety of different people and their limitations (while stressing comfort and safety) and I found all of them equally challenging no matter how they were altered for different health issues. As stated, many were easy to do in a small space without disturbing anyone around you. Instructions were clear and easy to follow with great visuals and covered benefits for every part of the body. Who knew there was yoga for the eyes?

    Two things I wish would have been done differently in the lay-out of the book. It would have been very helpful and convenient for me as a beginner to have this book be a stand-alone flip book with larger print. It was a bit frustrating trying to keep the book open to the appropriate page and follow just exactly how to properly do a pose to get the maximum benefit. I'm sure in time I will be an old, flexible pro at the poses, but until then, I'll have to stop what I'm doing to flip pages and squint at instructions. But, that is a minor inconvenience compared to the benefits I will gain from the stretching, strengthening and calming nature of yoga.

    I recommend this to anyone who isn't a Cirque du Soleil performer. Wait. I take that back. I recommend it even to them. A very practical guide for anyone needing a spiritual and physical boost. (

    3 out of 3 people found this review helpful.

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  • Anonymous

    Posted January 6, 2012

    Love love love this book!

    Get it read it use it! Great for EVERYONE

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
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