Dynamic Dozen: 12 Accessible Yoga Poses to Build Bone Density, Strength, and Balance
By Tim Keim
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About this ebook
Yoga is the universal toolbox, says author Tim Keim. With this book, The Dynamic Dozen: 12 Accessible Yoga Poses for Building Bone Density, Strength,
and Balance, Tim invites you to open the toolbox. The postures in The Dynamic Dozen are simple and easy to use. The descriptions and pictures will teach you to practice the poses with ease and competence. With steady, gentle practice you will not only strengthen your bones and improve your balance, you will
also develop mental fortitude and concentration. Taken together, these are the keys to years of vitality.
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Reviews for Dynamic Dozen
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Book preview
Dynamic Dozen - Tim Keim
Advanced Praise for The Dynamic Dozen
Straightforward, easy to read, and easy to implement! Tim Keim's book provides a practical approach to effectively help those of us diagnosed with osteoporosis. With clear explanations addressing much more than the physical effects on our bones, this book should be provided as a standard health care intervention.
- Neil Pearson, physical therapist, yoga therapist, founding chair of the Canadian Physiotherapy Pain Science Division
I'd show up to do this class with Tim. He knows his subject well and has chosen and explained very well a dozen asana to help any body, in particular those with osteopenia/osteoporosis. It's true that our three adult primary postures of standing, sitting, and lying reduce our strength, balance, and range of motion. Tim offers us relaxed exertion and comfortable engagement. I was ready to practice along as I was reading it. Here's a regular guy doing yoga — love the pictures — looks like my yoga practice. Tim shares how a simple practice for a few minutes per day makes our life more juicy and allows us to 'take delight in the massaging quality of the breath.' Sounds good to me — simply presented to keep our bones strong and flexible. Thanks for a caring, compassionate book, Tim.
- Durga Leela, founder of Yoga of Recovery and director of the Ayurveda Programs at the Yoga Farm in California
Dynamic Dozen
12 Accessible Yoga Poses to Build Bone Density, Strength, and Balance
Tim Keim
Smashwords Edition
Copyright © 2014 Tim Keim
All rights reserved
Please respect the author's work. Except for short excerpts for reviews, no portion of this book may be reproduced in any medium without written permission of the author. He can be reached at timkeim.wordpress.com.
Unless otherwise noted, all text is written by Tim Keim; its accuracy and originality are his responsibility.
ISBN 978-0-9911502-5-0 print
ISBN 978-0-9911502-6-7 ebook
Library of Congress PCN 2014942481
Cover and book design by Kelly Prelipp Lojk
Interior photography by Anky Chau, used by permission
Author's photograph by Jan Balster, used by permission
Published by Lystra Books and Literary Services, LLC
Ebook formatting by www.ebooklaunch.com
Published in the USA, 2014
———————
The ideas, suggestions, and methods in this book are not intended to substitute for the advice of a trained medical professional. Consult your physician or medical professional about any condition that may require diagnosis or medical attention before adopting the suggestions in this book. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.
I dedicate the following pages to my students who inspired me
to write about their adventures in rebuilding their bones
and to those who will read these words and
be inspired by their victorious example.
Table of Contents
The Poses
The Standing Poses
Mountain
Warrior II
Warrior I
Tree
Dancer's Pose
Warrior III
Triangle
The Sitting and Prone Poses
Cobra
Locust
Plank
Bridge
Boat
Yoga Sit-Ups
Savasana
Introduction
One of the leading causes of debilitating injury and death among seniors is falling. Falling may result when seniors lose their sense of balance because of weakness caused by lack of exercise. When poor balance and osteoporosis coincide, this is a recipe for bone fractures.
The word osteoporosis comes from the Greek, ostoun meaning bones and poros meaning porous. You could picture it as having holes in your bones. Bone density refers to the concentration of bone tissue in any part of the skeleton. The most common type of bone thinning often occurs in women after menopause. Though this disease is found predominantly in women, it can also strike men.
Being diagnosed with osteoporosis or its precursor, osteopenia, is not an immutable sentence of progressive disease and disability. The truth of the matter is quite the opposite. The tools you need are at hand for you to rebuild your bone density and balance and to stake your claim on many more years of living in freedom and independence. The tools I'm talking about are inexpensive and