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Overview
The interactive workbook format introduces girls to yoga and meditation and offers frequent opportunities for self-reflection through short drawing and writing exercises, enabling girls to explore who they are and what they believe, in a positive and affirming way. The book guides the reader through 43 illustrated, easy-to-follow yoga postures, each with unique benefits for health and wellbeing, as well as explaining different yogic breathing techniques and suggesting yoga sequences to help girls develop their own yoga routines. There are also 9 fun art activities designed to encourage creative expression.
Ideal for tween and teen girls aged 11-17, this book will also provide practical tools for yoga instructors, school counsellors, psychotherapists, arts therapists and youthworkers wanting to explore identity, encourage body confidence and promote self-esteem with this age group.
Product Details
| ISBN-13: | 9781848192591 |
|---|---|
| Publisher: | Kingsley, Jessica Publishers |
| Publication date: | 02/21/2015 |
| Pages: | 192 |
| Product dimensions: | 6.70(w) x 9.60(h) x 0.50(d) |
| Age Range: | 12 - 17 Years |
About the Author
Table of Contents
Introduction 11
Chapter 1 Creating My Space 13
Gathering Supplies 15
Coloring My World 19
Wisdom 23
Intention 25
Setting My Intentions 26
Chapter 2 Practicing Yoga 31
What is Yoga? 32
Petals of Yoga 34
Chapter 3 Breathing 39
Three-Part Breathing 40
Ocean Breathing 40
Alternate Nostril Breathing 41
Chapter 4 Flowing Postures 43
Cat and Cow: Marjaryasana and Bitilasana 44
Spinal Balance 46
Mountain: Tadasana 48
Upward Salute: Urdhva Hastasana 50
Chair: Utkatasana 52
Forward Fold: Uttanasana 54
Crescent Lunge: Anjaneyasana 56
Child's Pose: Balasana 58
Downward-Facing Dog: Adho Mukha Svanasana 60
Flow Yolu Flow 62
Plank 63
Knee Down Four-Limbed Staff: Knee Down Chataranga Dandasana 65
Baby Cobra: Bhujangasana 66
Four-Limbed Staff: Chataranga Dandasana 68
Upward-Facing Dog: Urdhva Mukha Svanasana 70
Vinyasa 72
Breathing with Intention 74
Sun Salutations: Surya Namaskar 75
Chapter 5 Standing Postures 79
Lateral Flexion: Ardha Chandrasana 80
Warrior II: Virabhadrasana II 82
Triangle: Trikonasana 84
Goddess Squat: Utkafa Konasana 86
Standing Straddle: Prasarita Padottanasana 88
Chapter 6 Balancing Postures 91
Tree: Vrhasana 92
Dancer: Natarajasana 94
Warrior III: Virabhadrasana III 96
Balancing Half Moon: Ardha Chandrasana 98
Bird of Paradise: Svarga Dvidasana 100
Chapter 7 Sitting Postures 103
Thunderbolt: Vajrasana 104
Butterfly: Baddha Konasana 106
Boat: Navasana 108
Table: Purvottanasana 110
Seated Spinal Twist: Ardha Matsyendrasana 112
Comfortable Seat: Sukhasana 114
Chapter 8 Inverting Postures 117
Bridge: Setu Bandha Sarvangasana 118
Upward-Facing Bow: Urdhva Dhanurasana 120
Legs up the Wall: Viparita Karani 122
Chapter 9 Reclining Postures 125
Reclined Spinal Twist: Supta Parivartanasana 126
Happy Baby: Ananda Balasana 128
Relaxation Pose: Sauasana 130
Chapter 10 Yoga Flows 133
Creativity Flow 134
Inspiration Flow 136
Calm Down Flow 138
Wake Up Flow 139
Chapter 11 Meditating 147
Sound the Quiet 148
Attune to Center 148
Move to Stillness 149
Chapter 12 Making Stuff that Matters 151
My Cosmic Pond 152
Zine Designing 155
Yogini Making 158
Mala Making 162
Defeating Your Gremlin(s) 164
Mask Making 167
Haiku Writing 171
Dreamscapes 173
Chapter 13 Yogini Being 177
What is a Yogini? 178
Yogini State of Mind 179
Yogini Manifesto 180
Taking Yoga Classes 183
Types of Yoga 186
Styles of Yoga 187
Namaste 189
Glossary 190