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Gentle Yoga and Meditation - Book Summary

The first half of the Gentle Yoga and Meditation details 30 sitting and standing poses that help the physical body maintain or regain motion balance and remain supple. They are adapted from standard yoga poses to be suitable for all ages.
Gentle Yoga and Meditation by Susan Helene Kramer
10 meditation techniques follow to give you a choice in various circumstances and include a meditation breathing technique, how to use a mala and mantra, sitting, walking and stress reduction meditations, and meditation for spiritual healing, developing intuition and memory skills. Yoga philosophy follows and includes a variety of virtues, any of which could be picked and used as a single practice.

Illustrated with photos of all the poses. 108 pages in paperback and PDF version.

Yoga Poses
Introduction to the Poses
Guidelines for the Poses
1. Curled Leaf
2. Straight Leaf
3. Flower
4. Cricket
5. Owl
6. Bird
7. Squirrel
8. Chipmunk
9. Rocker
10. Half Seal
11. Full Seal
12. Salutation Pose
13. Snake Pose
14. Turtle
15. Starfish
16. Cat Pose
17. Swaying Poplar
18. Strong Oak
19. Bending Willow
20. Grand Sequoia
21. Maple
22. Branching Holly
23. Noble Fir
24. Spreading Yew
25. Flying Eagle
26. Seagull
27. Pointing Heron
28. Standing Salutation
29. Gentle Lion
30. Deep Resting Pose
Meditation Introduction
1. Nadi Suddhi Meditation Breathing Technique
2. Basic Sitting Meditation
3. Meditation at Your Desk
4. Group Meditation
5. Mantra or Prayer Using a Mala or Rosary
6. Develop Intuition through Meditation
7. Stress Reduction Instant Meditation
8. Healing and Meditation
9. Walking Meditation
10. How Meditation Can Help Memory
Yoga Philosophy
Virtues Introduction
1. Caring
2. Compassion
3. Conscientiousness
4. Constancy
5. Courtesy
6. Forgiveness
7. Friendship
8. Honesty
9. Kindness
10. Loyalty
11. Motivation
12. Perseverance
13. Respect
14. Responsibility
15. Self-sufficiency
16. Tolerance
17. Trustworthiness
18. Truthfulness

H. Wharton reviewed the ebook version and here are her comments included with permission:
"...your book is a beautiful gift that has come to me to read at a time when I need it most. I have been wanting to try yoga for many years, but can't bring myself to go to a class with strangers. And, I'm 57 and starting to experience problems with loss of balance. Just not as young and steady as I used to be. So THANK-YOU for the yoga instruction. The poses seem to be ones that I can do at home. But, I think the most beautiful part of your book is the meditation and virtues. Meditation is also something that I have been wanting to do, but again, just can't get motivated to add another thing to my list of things to do. Your book is the perfect example of "when the student is ready, the teacher will appear." Thank-you so much for asking me to read it, you have changed my life."


The author, Susan Helene Kramer, has been teaching people of all ages and abilities meditation, yoga and dance for more than 30 years.

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This content was written by Susan Helene Kramer. If you wish to use this content in any manner, you need written permission. Contact Susan Helene Kramer for details.

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