Gentle Yoga: 7 Beginning Yoga Practices for Mid-life (40's - 70's) including AM Energy, PM Relaxation, Improving Balance, Relief from Desk Work, Core Strength, and more.
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Practice yoga with the grandeur & beauty of Glacier National Park! This DVD was developed especially for mid-lifers (40's to 70's), to increase strength and flexibility, balance, posture and grace of movement, and create a more relaxed body and mind. Includes 3 sequences designed for specific times of the day: A Morning Practice (18 minutes) to awaken and energize your whole body with easy standing movements; Mid-day Relief from Desk & Computer Work (19 minutes); and a Relaxing Evening Practice (29 minutes) to help you unwind and sleep better. Also includes 3 targeted practices to address specific needs of mid-life: Improving Balance (22 minutes), Core Strength and Flexibility (34 minutes), and Standing Poses for leg and hip flexibility (23 minutes). Also included is a relaxing Full-Body Practice done lying on your back, perfect when you need an effective but gentle practice (34 minutes), and a wonderful guided relaxation (8 minutes). You’ll learn to practice over 100 yoga poses safely and effectively with these 7 completely different routines. The poses flow seamlessly one to another at an easy-to-follow pace to make the most of your time. Designed & taught by Jane Adams, RYT 500, a yoga practitioner since 1976 who specializes in yoga for healthy ageing. Clear instruction & demonstrations make this perfect for beginners.
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The practices with a few notes are below:
1. Lying Full Body Practice (34 Minutes)
Filmed amid large trees on a path/trail. All done on the floor on a yoga mat. Lots of stretches, twist, hugging knees to chest, leg lifts, leg circles and more. I found this to be an exceptionally relaxing routine and didn't want it to end. This routine alone, in my opinion, would be worth the price of the DVD.
2. Morning Energy Practice (18 Minutes)
Filmed by a river with trees in background. All done standing. Jane is barefoot on the grass but I found a yoga mat useful. Lots of stretches, twists, breathing with arm movements, and more.
3. Desk & Computer Work Relief (19 Minutes)
Filmed in front of a mountain lake with mountains in background. Combination of exercises sometimes sitting in a chair and sometimes standing. Lots of twists, stretches, face massage, shoulder rolls, quad stretch, wrist exercises and more. A great routine for any time and or purpose.
4. Improving Balance (22 Minutes)
Filmed in front of a mountain lake with mountains in background. A chair is used for part of the routine but could be utilized more if you have balancing issues. Exercises include tree pose, leg circles and more. I liked her exercise of standing then putting on imaginary socks and then imaginary shoes.
5. Standing Poses - Flow & Traditional (23 Minutes)
Filmed in front of a mountain lake with kayaks out in the water and mountains in background. You will need a yoga mat and chair. In this routine there is more emphasis towards traditional yoga poses which are modified from what you would often see in a regular yoga class. Using the chair as a prop she does standing forward bends, plank, downward facing dog, warrior 1, triangle, and more.
6. Core Strength & Flexibility (34 Minutes)
Filmed in front of a mountain lake with mountains in background. You should have a yoga mat and possibly a blanket. The exercises are down on the mat either sitting, on hands and knees, lying on back and lying on stomach. You'll do staff pose, boat pose, cat/cow, cobra, child's pose, forearm plank, bridge pose, a traditional downward facing dog, and more. There were two poses that I never came across before and which I really enjoyed which she calls Lizard and the other Half Twisting Camel. She also goes through a relaxing lower back massage technique where you lie on the mat and move your pelvis.
7. Evening Relaxing Practice (29 Minutes)
Filmed in front of lake with mountains in background. You should have a yoga mat, chair, yoga strap, and optional blanket. This routine is done sitting in the chair, sitting on the mat, and lying on the mat. You'll start off with modified down dog, modified forward bends, sitting twists, shoulder rolls, eagle arms, neck stretches. Sitting on mat exercises include sitting forward bends, and cobbler pose. Lying on the mat includes leg stretches using the strap, lying twists and a short relaxation.
8. Relaxation (8 Minutes)
Filmed in front of a mountain lake. All done lying on a yoga mat. You may want a pillow and a blanket to roll to place under your knees. Jane guides you through a relaxation so peaceful you may have to consciously choose to remain alert or you may drift off to sleep. This relaxation could be done on its own or added to any of the routines above.
In summary, I find this DVD to be outstanding. The instruction is expert, the location and filming is exquisite. the DVD is easy to navigate, you get lots of choices of routines and over 3 hours of instruction. To be clear this is Gentle Yoga, not athletic or power yoga so it goes at a slower pace and is not physically exhausting. This DVD will stand the test of time as there is little about it that will make it appear dated from the outdoor location to Jane's choice of attire. I have collected hundreds of exercise DVDs over the years and this one will be one I will return to many times when I am looking for a slower paced meditative style yoga. Great job Jane Adams!