Yoga with Weights For Dummies®
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Copyright © 2006 by Wiley Publishing, Inc., Indianapolis, Indiana
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Library of Congress Control Number: 2005935158
ISBN-13: 978-0-471-74937-0
ISBN-10: 0-471-74937-0
Manufactured in the United States of America
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Sherri Baptiste is an inspirational teacher at the forefront of yoga training in the United States. She was born into a rich heritage and family of pioneering teachers; her parents, Magaña and Walt Baptiste, established yoga on the West Coast in the mid-1950s. Her brother, Baron Baptiste, authored the book Journey into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life With Yoga (Fireside). Sherri has been teaching yoga since her teens and is the founder of “Baptiste Power of Yoga,” a nationally recognized yoga method, as well as a yoga-with-weights teacher-training program and a yoga teacher certification and advancing studies program recognized by Yoga Alliance. Sherri presents classes and workshops throughout the United States; she’s a presenter for Western Athletics’ Bay Clubs, Gold’s Gym, Nautilus, Equinox, IDEA World Fitness, Body Mind Spirit, ECA; and she offers many yoga retreats, including retreats at Kripalu, Omega, Haramara, Green Gulch Zen Center, Rancho La Puerta Spa, and Feathered Pipe Ranch. A radio and television personality, she’s featured in video, DVD, and CD “Power of Yoga” and “Power of Meditation” programs. You can learn more about Sherri at the following Web sites: www.powerofyoga.com and www.yogawithweights.com.
Megan Scott, PhD, is a doctor of integrative medicine, sports rehabilitation, and clinical psychology specializing in advanced healing techniques. She has 20 years of training and practice in mind-body, self-regulation techniques. Dr. Scott combines her knowledge of science and self-healing in her clinical settings, highlighted by using the left/right brain neuro rebalancing technique for self-healing. She teaches at California Pacific Medical Center, the Institute for Health and Healing, and the University of the Pacific School of Dentistry. She’s also a founder, director, and contributing researcher at the Chronic Pain Institute. In her private practice, she teaches Anusara yoga and yoga therapy classes, biofeedback training, and alternative psychotherapy. Her mission is to assist her students in discovering their own greatness and to awaken her students’ passion for yoga and all its gifts.
This book is dedicated to “The Spirit That Lives Within You.”
Joint Acknowledgments: For the photographs in this book, we wish to thank photographer Bonnie Kamin Morrisey for her expertise and her excellent photos; a picture is worth a thousand words. Many thanks as well go to all the models from Sherri’s yoga classes who posed for photographs: Linda Prosche, Allan Carr, Marian Jung, Christine Bandettini, Nick Freeman, William Keller, and Justine Rudman (and her baby within). We would also like to thank Paula and Andy Valla for crossing the Iron Man Triathlon finish line in Chapter 16 and for being our yoga-with-weights champions. Thanks as well go to Carol Jones for handling the models’ makeup and to Stress Management Center of Marin for its beautiful studio. We would also like to thank Magaña Baptiste for the vintage photos of herself with her husband, Walt Baptiste.
Project Editor Alissa Schwipps steered this book forward, Copy Editor Josh Dials saw to its clarity, and Acquisitions Editor Mikal E. Belicove encouraged us to take the leap of faith; we’re grateful to each of them. We also wish to thank Linda Sparrowe, author and teacher, for serving as this book’s technical editor. The treats of good coffee and dark chocolate as we worked through the pages of this book along with pets Bodhi, Sage, and Mollie are all in the mix, too.
They say to see clearly, you should stand on the shoulders of a giant. Our giant in this book is Peter Weverka. He’s our experienced wordsmith and skilled writer who helped to sculpt and shape the information found on every page of this book. We know of no other way to acknowledge our gratitude and appreciation for his professionalism and guidance in the process of writing this book than to just say, “Thank you!”
Additional Acknowledgments from Sherri: I wish to express my personal gratitude to those who made this work possible. First, thanks to Larry Payne, PhD, author and friend, for recommending me to Wiley Publishing. Larry told me that writing a book takes on a unique story of its own with many wonderful players in the story. I want to thank my “guiding light,” author Karen Leland, for her guidance, friendship, and open heart, and Elson Haas, MD, associate and friend, for giving his time and lending his support. Most of all, my love, gratitude, and sincere appreciation go to Megan Scott, PhD, because without her unending inspiration, contributions, and expertise in the science of physiology, yoga, and physical culture, this book wouldn’t be what it is today. We’ve developed new territory and solid groundwork together with the revolutionary yoga-with-weights system.
I believe that the timeless principles and knowledge so relevant and perfect for today — the principles found in this book — stem from those who walked this path before us and pioneered the way. I’d like to thank my parents, Magaña and Walt Baptiste, for all their love and encouragement through the years; they are pioneers and giants in the fields of health and fitness, human potential, and yoga. My love also goes to my sister Devi and my brother Baron. I’m deeply grateful to my husband Michael David Freeman and our children, Vanessa, Nicole, Nicholas, and Connor, for their support and great spirit during the writing of this book. Most of all, my thanks — beyond words — goes to all my students who, by their commitment and presence in class, nudged me to grow and expand. As their teacher, I have the space to speak my authentic voice and be true to who “I AM.”
Additional Acknowledgments from Megan: I would like to thank Sherri Baptiste, who shared her knowledge, beauty, and expertise in the elegant creation of this book. Without her blazing the way with her strong passion for yoga and teaching, this book wouldn’t have been written. I thank her for all the long hours of work we shared together in her home, for providing treats and yummy coffee, for her patience and willingness to face the challenges that come with writing a book, and for co-creation and friendship at its best.
I would also like to acknowledge with love and gratitude my parents, who have always encouraged and supported me in my life journey and have lived the example for me to follow; my siblings, who have been my greatest cheering section; and my husband, Ben Messana, MD, who provided more technical support, medical expertise, and advisement than one could imagine. Gratitude and appreciation also go to John Friend, my most cherished yoga teacher, who taught me more than any book or degree could ever touch upon; without his guidance and support in my yoga career, I wouldn’t be where I am today. I offer love and gratitude to the Anusara yoga community for providing encouragement, support, joy, and laughter, always helping each other along the way; Desiree Rumbaugh, a masterful teacher who has taught me depth and understanding of the principles of alignment and living life with grace; and to my yoga students who have taught me so much — I honor and value each and every one of them.
We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/.
Some of the people who helped bring this book to market include the following:
Acquisitions, Editorial, and Media Development
Senior Project Editor: Alissa Schwipps
Acquisitions Editors: Michael Belicove, Michael Lewis
Copy Editor: Josh Dials
Editorial Program Assistant: Courtney Allen
Technical Editor: Linda Sparrowe
Senior Editorial Manager: Jennifer Ehrlich
Editorial Assistants: Hanna Scott, Nadine Bell
Cover Photo: © Bonnie Kamin
Cartoons: Rich Tennant (www.the5thwave.com)
Composition Services
Project Coordinator: Jennifer Theriot
Layout and Graphics: Andrea Dahl, Joyce Haughey, Stephanie D. Jumper, Barbara Moore, Barry Offringa, Brent Savage, Ronald Terry
Photographs: Bonnie Kamin, www.bonniekamin.com
Illustrations: IUSM Office of Visual Media and Kathryn Born, MA
Proofreaders: Laura Albert, Leeann Harney, Jessica Kramer, Aptara
Indexer: Aptara
Special Help: Sarah Faulkner
Publishing and Editorial for Consumer Dummies
Diane Graves Steele, Vice President and Publisher, Consumer Dummies
Joyce Pepple, Acquisitions Director, Consumer Dummies
Kristin A. Cocks, Product Development Director, Consumer Dummies
Michael Spring, Vice President and Publisher, Travel
Kelly Regan, Editorial Director, Travel
Publishing for Technology Dummies
Andy Cummings, Vice President and Publisher, Dummies Technology/General User
Composition Services
Gerry Fahey, Vice President of Production Services
Debbie Stailey, Director of Composition Services
Title
Introduction
About This Book
Conventions Used in This Book
Foolish Assumptions
How This Book Is Organized
Icons Used in This Book
Where to Go from Here
Part I : Getting Started
Chapter 1: Introducing Yoga with Weights
In the Beginning, There Was Yoga . . .
. . . And Now There’s Yoga with Weights
Weighing the Benefits of Yoga with Weights
Evaluating Your Readiness
What You Need to Get Started
Mastering Posture Alignment Techniques
Heeding the All-Important Safety Issues
Chapter 2: Gearing Up
Weighing Your Hand- and Ankle-Weight Options
Settling on the Right Yoga Mat
Assembling Your Workout Ensemble
Shopping for Shoes
Keeping Water on Hand to Stay Hydrated
Chapter 3: Preparing for Your First Workout
Finding the Time to Exercise
Creating Your Workout Sanctuary at Home
Working Out in a Group Setting
Part II : Mastering the Basics
Chapter 4: A Breath of Fresh Air: Yoga Breathing Techniques
Exploring the Breath-Mind Connection
Considering the Health Benefits of Yoga Breathing
Practicing Yoga Breathing Techniques
Chapter 5: Making the Mind and Body Connection
Taming the Monkey Mind
Focusing on the Transitions
Exercising from the Inside Out
Letting Go of “I Can’t Do It”
Bringing Your Mind into the Present Moment
Chapter 6: Warming Up and Cooling Down
Reaping the Benefits of Warming Up
Walking to Warm Up
Adding a Handful of Warm-Up Exercises to Your Walk
Knowing the Benefits of Meditation
Cooling Down: Ending Your Workout with Meditation
Chapter 7: From Head to Toe: The Balanced Workout
The Mountain
Heaven and Earth
The Rag Doll
The Airplane
The Triangle
The Exalted Warrior
The Warrior II
The Camel
The Table
The Cat
The Dog
The Bridge
The Frog
The Zen
Ending Meditation
Part III : Refining Your Technique
Chapter 8: Waking Up Your Mind and Body: The Energy Workout
The Chair
The Skater
The Crow
The Runner
The Eye of the Needle
The Dog to Plank
The Twisted Triangle
The Warrior I
The Rise and Shine
Ending Meditation
Chapter 9: Taking It Easy: The Restorative Workout
The Child’s Pose
The Lion
The Pigeon
The Sphinx
The Big Ease
The Gauge
The Twister
The Plow
The Serenity
Ending Meditation
Chapter 10: Pumping You Up: The Strengthening Workout
The Lightning Bolt
The Crescent Moon
The Dog to Plank
The Side Plank
The Half Moon
The Swimmer
The Rabbit
The Dolphin
The Lift
Ending Meditation
Chapter 11: Releasing Your Athlete Within: The Endurance Workout
The Tree
The Dancer
The Eagle
The Russian Dancer
The Road Runner
The Side Bow
The Horse
The Ball
The Press
The Straddle
The Recharge
Ending Meditation
Chapter 12: Iron Abs: The Belly-Burner Workout
The Cow to Cat
The Flying Locust
The Locust
The Love Handler
The Staff
The Burning Boat
The Archer
The Pearl
The Belly Crunch
The Belly Dancer
Ending Meditation
Part IV : Personalizing Your Program
Chapter 13: Eating to Enhance Your Yoga-with-Weights Workout
Listening to the Wisdom of Your Body
Improving Your Diet through Yoga with Weights
Following Guidelines for Healthy Eating
Developing Good Eating Habits
Chapter 14: Addressing Body Aches and Pains
What Causes Chronic Muscle Pain Anyway?
Managing the Pain in Your Neck
Loosening Your Stiff Shoulders
Relieving Back Discomfort and Pain
Alleviating Hip Pain
Lengthening Your Hamstrings with a Stretch
Stretching Out Your Quads
Chapter 15: Toning and Focusing on Different Body Areas
Creating Your Own Workout
Targeting Parts of Your Body
Part V : Addressing Special Situations
Chapter 16: Improving Your Game
Swimming
Running
Cycling
Basketball
Volleyball
Power Walking (and Power Breathing)
Racket Sports
Golf
Skiing
Football and Soccer
Baseball and Softball
Cross-Training
Chapter 17: Girl Talk
Addressing Women’s Health Issues through Yoga with Weights
A Special Workout for Expecting Mothers
Chapter 18: Exercises for Seniors
Reaping the Rewards of the Senior Workout
Candle Blowing
The Mirror
The Ticking Clock
The Wave
The Egyptian
The Pigeon
The Heart Lift
The Hacker
The Champion
The Body Builder
The Triangle
The Lift
The Seated Twist
Ending Meditation
Part VI : The Part of Tens
Chapter 19: Ten Ways to Stay Motivated
Take a Deep Breath
Make the Commitment to Exercise
Take Care of Yourself
Celebrate the Benefits to Your Sex Life
Reward Yourself
Consider How Well You’re Sleeping
Set Your Sights on a Goal
Find a Workout Partner
Talk to Yourself
Create a Workout Routine You Enjoy
Chapter 20: Ten Myths about Yoga with Weights
You Must Be Flexible
You Can’t Balance While Holding Weights
Yoga Is a Religion
You Must Be a Vegetarian
Yoga with Weights Is for Super-Trendy Health Freaks
Yoga Makes You Wimpy
You Have to Be Very Coordinated
You Have to Go Away to Do It
You Must Have a Certain Body Type
You Must Be Fit and Young
Chapter 21: Ten Ways to Chart Your Progress
Monitor Your Weight
Keep Tabs on Your Physical Energy
Look in the Mirror
Check Your Clothes for Comfort
Take Notice of What People Say
Observe Your Mental Alertness
Use a Training Diary
Recognize Your Feelings of Gratitude and Peace of Mind
Reap the Benefits of Proper Breathing
Feel Your Increased Endurance and Stamina
Appendix: Resources
Yoga-with-Weights Web Sites
Yoga Mats and Clothing
Hand and Ankle Weights
Yoga and Health Magazines
Books about Yoga, Fitness, and Diet
Videos about Yoga
Directories and Web Sites for Yoga, Health, and Fitness
Yoga Retreats and Spas
Fitness Centers That Offer Yoga Classes
Yoga Study Centers
Health, Yoga, and Fitness Organizations