Vitality and Longevity Through Yoga
Written: Oct 12 '03 (Updated Oct 12 '03)
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Product Rating:
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Pros: 74 different yoga poses, illustrations, workout session plans, easy to read and understand, affordable
Cons: None that I can find
The Bottom Line: This small book is packed with a lot of information. An excellent resource.
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| dlstewart's Full Review: |
You are never too old to learn yoga. Even if you can’t touch your toes or raise your leg until it points skyward, you can participate in yoga by doing easy or modified poses. Author Elaine Gavalas covers more than the basics in The Yoga Mini Book for Longevity: A Specialized Program for a Healthier, Vital You. Nelle Davis clearly illustrates the key points of the various poses with detailed line drawings. The inside of the book is black and white and has a beautiful cover in blue and mauve. I fell in love with this mini book the moment I began skimming through the pages. “Mini Book” is misleading since this slim volume includes a wealth of information.
The Chapters
This book is composed of seven chapters and an index. The index is six pages long and detailed. Here is a brief synopsis of each chapter:
Chapter 1
Understanding Yoga (Pages 1-16)
Discusses yoga, how it can aid the body and gives a brief history of yoga.
Chapter 2
Before You Begin (Pages 17-34)
Covers setting goals, basic yoga poses, and suggested workouts. Explains 9 poses.
Chapter 3
Easy Yoga (Pages 35-56)
Simple yoga poses for those who haven’t exercised for a long time, for people who are older, or for yoga beginners. These poses will improve flexibility, coordination and balance. Explains 15 poses – all using a chair with the exception of one pose that uses a wall to maintain balance.
Chapter 4
Yoga Fountain of Youth (Pages 57-86)
For beginning and intermediate levels, these poses concentrate on improving cardiovascular health, strengthening the muscles and bones, and helping to manage weight. Explains 7 poses – one of the poses uses a yoga strap.
Chapter 5
Yoga for a Youthful Back (Pages 87-116)
Discussed are poses designed to strengthen the back muscles for a healthier back. Elaine Gavalas has incorporated some specialized Pilates movements into some of the postures to build strength and flexibility. Explains 16 poses – one of the poses uses a yoga brick, another posture a bolster, and yet another pose uses a yoga strap.
Chapter 6
Yoga to Relieve Aches and Pains (Pages 117-146)
These yoga poses will help keep the joints and muscles flexible, allowing easier movement. Explains 15 poses.
Chapter 7
Yoga for Sex and Vitality (Pages 147-174)
This chapter focuses on yoga to help with midlife changes. Explains 12 poses – one of the poses uses a yoga brick and one of the poses uses a bolster.
Yoga Poses
Each yoga pose discussed is clearly explained with an illustration for most of the poses. You won’t find step-by-step illustrations in this book; however, the poses are so well explained that excessive illustration is not needed.
This book covers 74 different yoga poses (over 80 postures if you include all the poses in the Sun Salutation). Some of the poses include: Mountain Pose, Seated Eye Yoga, Downward-Facing Dog with Chair, Modified Tree Pose, Sun Salutation (consists of 12 yoga postures), Supported Plough Pose, Bridge Pose with Strap, Cat-Cow with Acupressure, Modified Child’s Pose with Self-Massage, Cow’s Head Pose, Bound Angle Pose, Warrior II, Eagle Pose, Modified Half Moon Pose, Revolved Triangle Pose, Peacock Pose Preparation, Yoga Standing Cat.
Every pose is divided into two sections: What It Does describes the benefits of the pose and How to Do It explains how to perform each posture.
For Example:
Staff Pose
What It Does:
Doing Staff Pose strengthens the quadriceps muscles (in the front of the thighs), helps stabilize the knees, and keeps the leg bones in proper alignment. It also improves posture and helps prevent a rounded upper back.
How to Do It:
1. Sit on the floor with a folded blanket under your hips and your legs stretched out straight in front of you.
2. Feel the contraction of your quadriceps tendon by placing your right hand on the bottom edge of your right kneecap. Stretch and straighten your legs, pressing through your heels. You will feel the right quadriceps tendon tighten and the kneecap will be firm. Repeat this with your left hand to left kneecap. This action stabilizes and strengthens the knee.
3. Now bring your hands flat alongside your hips with your fingers pointing toward your feet. Draw your navel in toward your spine. Stretch and straighten your legs, pressing out through your heels. Contract your quadriceps tendons! Press your shoulders down, away from your ears, and lift your sternum toward the ceiling. Push your palms lightly into the floor. Hold for 2 full breaths.
4. As you grow stronger and more flexible, dispense with the blanket, and repeat the pose.
Workout Sessions
Included in the book is a subsection titled “Your Yoga for Longevity Program”. This workout series is composed of five steps, which are performed according to your capabilities. Each of the steps is broken down into detail in the various book chapters and can be done as separate workouts. Here is an overview:
Step 1 – Basics and Easy Yoga Workout
Practice for at least two weeks the yoga poses in Chapters 2 and 3. Then do the poses for 30-40 minutes three or four days a week.
Step 2 – Yoga Fountain of Youth Workout
The book includes three workouts in this category. 1) For Beginners, 2) For Intermediates, 3) Maintenance and Beyond. The yoga poses are from Chapter 4, and each workout lasts 30-60 minutes, three to five days a week (depending on whether you are at beginner or intermediate level).
Step 3 – Yoga Back Workout
A four-week yoga program that uses the exercises in Chapter 5 to improve the back. The routine lasts between 15-20 minutes and is done three days a week.
Step 4 – 10-Minute Yoga Relief Workout
A four-week program to help relieve aches and pains. Each session lasts 10 minutes and is done three days a week.
Step 5 – Yoga For Sexual Vitality Workout
A four-week program where the yoga poses are done for 10-15 minutes a day, three days a week.
What I Like Best
* Variety of exercises that are explained well
* Modified poses as well as full poses are discussed
* Includes warm-up yoga postures & ending relaxation pose
* Simple-to-understand illustrations of the poses
* Workout sessions that easily fit into my schedule
* Interesting facts and history about the benefits of yoga
* List of Hindu words pertaining to yoga, what they mean, and how to pronounce them
* Helpful, detailed index
About the Author
Elaine Gavalas is an exercise physiologist, health expert, and weight management specialist. She uses yoga and other fitness techniques to integrate the mind, body and spirit. Elaine has a Masters degree and Certification and teaches seminars and workshops as well as works with individuals to help them attain their weight, fitness and exercise goals. Prompted by the questions people asked, Elaine wrote the Yoga Minibook Series as self-help guides. The Yoga Minibook Series includes: The Yoga Minibook for Weight Loss, The Yoga Minibook for Stress Relief, The Yoga Minibook for Longevity, and The Yoga Minibook for Energy and Strength. She has also written a cookbook, Secrets of Fat-Free Greek Cooking. You can visit Elaine Gavalas’ website at www.yogaminibooks.com
Summary
The Yoga Mini Book for Longevity is easy to read and understand. The layout is well-designed and the illustrations augment the text. Each chapter is divided into subheadings, which makes the information easy to access. I also found the exercises easy to follow. This is a yoga book I will read often for both the workout suggestions and for the helpful information regarding each of the poses discussed. If looking for an inexpensive gift for a person who does yoga (or is thinking of starting yoga), then this book will make an ideal gift. I’d give it two thumbs up ... only my thumbs are doing the Yoga Finger Stretch.
I hope you have found this review useful.
Enjoy your day,
Dawn
http://dlstewart.com
Book Specifications
Paperback
192 pages
Dimensions: 0.5" deep x 5.94" high x 6" wide
Publisher: Fireside (Simon & Schuster)
Publication Year: 2003
ISBN # 0743226992
Price: US $10.00 / Canada $16.00
Please read my other yoga product reviews:
Yoga Essentials Toolkit
Living Arts Yoga Mat
Yoga Essentials Strap
Living Arts Yoga Essential Bricks
How to Use Yoga Props Video
Copyright 2003 Dawn L. Stewart
Recommended:
Yes
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