Anne Kent Rush

A great new basic guide to stretching-for beginners and seasoned athletes alike-that emphasizes the power of combined mental and phsycial exercise to achieve and maintain good health.

For anyone intimidated by yoga-for anyone who seeks the benefits of increased flexibility but is put off by yoga's esoteric terminology and unnatural-seeming positions-The Way of Stretching offers a practical alternative.

Working from the assumption that flexibility is essental to physical well-being and that a relaxed mental state is essential to achieving maximum flexibility, Anne Kent Rush has developed a comprehensive program encompassing a wide range of physical exercises that tone various parts of the body; breathing exercises that replenish energy; and meditations and visualization exercises that stimulate mental development.

With its clear, step-by-step instructions and helpful line drawings throughout, this book offers a unique and pleasurable solution to everyday aches and pains, diminished athletic abilities, loss of flexibiity due to aging, and mental stress. Incorporating ideas from many different traditions, including t'ai chi, Chinese medicine, aikido, zen, yoga, and massage. The Way of Stetching marks the dawn of a new age of vitality, well-being, and physical perfomance.

Anne Kent Rush has been practicing and writing about bodywork and preventive health care for more than thirty years. Her bestselling books include The Back Rub Book, The Modern Book of Yoga, and Bodywork Basics. She has also illustrated such highly successful guides as George Downing's million-copy bestseller, The Massage Book.

Introducing a radically simple new method of safe stretching. The Way of Stretching is the first book to present the 'Rush Reverse'-a simple, couch potato-friendly technique that acually requires you to decrease the intensity of your stretch in order to lengthen your muscle safely. The 'Rush Reverse' will revolutionize your workout!

Contents

Part I The way of stretching
1 Body stretching
Very good news
The way of stetching
Safe stretching-Use it or fuse it; Basic guidelines
2 Mind stretching
Why meditation?-Stretching your pauses; Energy flexing; Chakra meditation
Visualization-Visualize healing
3 Mind-body basics
Relaxation
Prana
Breathing into body parts
Getting started
Beginning and advanced
Stretch your pleasure
Part II Flexibility exercises
1 Anatomy of a stretch
Muscle myths and facts
The rush reverse
Key-exercises and body treats
2 First chakra stretch area: Feet, legs, lower back
Mind-body connection
First chakra meditation
First chakra stretch tips
Aromotherapy
First chakra stretches (Twinkle toes; Leg leans; Side leg lift; Squat rest; Keg lift standing; Corretive rests; Flapper knees; Head to knees; Cobra; Groin grounding; Thigh flex; Full rest; Pyramid for two)
3 Second chakra stretch area: Hips, buttocks, abdominals
Mind-body connection
Second chakra meditation
Second chakra stretch tips
Aromatherapy
Second chakra stretches (Hip folds; Partial sit-up; Walking backward; Pelvis arch; Knee kiss; Inchworm; Squat rest; Hip dance cirles; Hip turns; Half lotus; Relaxation)
4 Third chakra stretch area: Abdominals, rib cage, diaphragm
Diaphragm
Mind-body connection
Third chakra meditation
Third chakra stretch tips
Aromatherapy
Third chakra stretches (Cow-cat; Fish; Triangle tilt; The twist; Cross stretch; Floor pats; Camel; Counting breaths; Slow alternate breath; Double lotus; Doubled side stretch)
5 Fourth chakra stretch area: Chest, mid-back
Mind-body conenction
Fourth chakra meditation
Fourth chakra stretch tips
Aromatherapy
Fourth chakra stretches (Wing back stretch; Spinal twist; Torso hang; The arch; The arch variation; Cracking your back; Bow; Lying arm stretch; Rests; Two circling; Back breathing for two)
6 Fifth chakra stretch area: Shoulders, upper back, base of neck, arms, hands
Mind-body connection
Fifth chakra meditation
Fifth chakra stretch tips
Aromatherapy
Fifth chakra stretches (Fan circles; Upper-back wing folds; Lying upper-back release; Holding hands; Neck rolls; Shoulder snakes; Shoulder jogs; Standing upper-back opener; Standing squat; The piano; Moon rise)
7 Sixth chakra stretch area: Face, neck
Mind-body connection
Sixth chakra meditation
Sixth chakra stretch tips
Aromatherapy
Sixth chakra stretches (Neck and torso release; Head cradles; Head rolls; Clock face; Neck flexes; Side shoulder stretch; Hang loose; Sitting from reclining; Neck help for two)
8 Seventh chakra stretch area: Head, mind
Mind-body connection
Seventh chakra meditation
Seventh chakra stretch tips
Aromatherapy
Seventh chakra stretches (Wall press; Small cobra; Lily; Lotus meditation; About headaches and exercise; Double back rest)
Thanks for the flexibility… (más)