Sign-In
Cart
DOS SEREIN 30 jours d'étirements doux pour soulager son dos: Mobilité, respiration et renforcement en douceur - 10 à 15 minutes par jour
Paperback
Currently unavailable to order
Please enter your email and a message will be sent to you when this product becomes available on our website.
Publisher: Independently Published
Pages: 112
Weight: 0.27
Height: 0.27 Width: 5.25 Depth: 8.00
Language: French
Un dos qui bouge est un dos qui va mieux. Et si, en 10 minutes par jour, vous aidiez le vôtre à retrouver de l'aisance ?
Raideurs au réveil, bas du dos qui tire après une journée assise, tensions qui s'installent: le dos supporte beaucoup, et il réclame surtout une chose - du mouvement doux et régulier. Dos serein propose un programme progressif de 30 jours pour étirer, mobiliser, respirer et renforcer votre dos en douceur, à raison de 10 à 15 minutes par jour. Sans matériel, sans forcer, et à votre rythme.
Pensé pour les débutants comme pour les corps fatigués, ce livre vous accompagne pas à pas, du premier étirement apaisant jusqu'à une pratique que vous garderez pour la vie.
UN PROGRAMME PROGRESSIF EN 30 JOURS
- Semaine 1 - Apaiser et retrouver confiance: respiration qui détend, bascule du bassin, chat-vache, posture de l'enfant, positions de soulagement
- Semaine 2 - La mobilité de la colonne: torsions douces, flexions latérales, sphinx, enroulé-déroulé, bassin en liberté
- Semaine 3 - Étirer autour du dos: arrière des jambes, hanches, fessiers, poitrine et haut du dos, nuque
- Semaine 4 - Renforcer pour protéger: gainage doux, pont, dos fort, bons gestes pour se pencher et soulever
- Jours 29 et 30 - Construire VOTRE routine, pour continuer seul
EN PLUS DU PROGRAMME
- Des programmes bonus: le réveil du dos (5 minutes au saut du lit), le protocole des mauvais jours, et 5 minutes au coucher pour une nuit plus paisible
- Une antisèche de dix gestes qui font du bien au dos
- Une FAQ claire, et un carnet de suivi pour noter vos progrès semaine après semaine
- Un chapitre essentiel sur les signaux qui imposent de consulter un professionnel
CE QUE CE LIVRE PEUT VOUS APPORTER
- Un dos plus souple, plus mobile et moins tendu
- Des gestes du quotidien plus confortables (se lever, se pencher, soulever)
- Un moment de calme et de respiration, rien que pour vous
- La confiance de bouger à nouveau, en douceur
POUR QUI EST CE LIVRE ?
- Toute personne dont le dos est souvent raide, tendu ou fatigué
- Les personnes sédentaires, assises de longues heures
- Les débutants complets qui veulent une pratique simple et accessible
- Celles et ceux qui cherchent une routine douce à intégrer au quotidien
Déroulez votre tapis (ou pas), respirez, et offrez à votre dos ces quelques minutes qui font la différence.
Avertissement important: cet ouvrage propose des exercices de bien-être à titre informatif. Il ne constitue pas un avis médical et ne remplace pas une consultation. Le mal de dos peut avoir des causes variées: en cas de douleur intense, persistante, d'irradiation dans les jambes, de perte de force ou de tout autre signal d'alerte, consultez un professionnel de santé avant de pratiquer. Ne forcez jamais et arrêtez en cas de douleur.
Also from
Arston, Lucia
Tai CHI for Beginners: The complete guide to calming body and mind, step by step
Arston, Lucia
Paperback
L'Art de Parler Juste avec les Clients: Apaiser, expliquer et créer la confiance dans les moments difficiles
Arston, Lucia
Paperback
L'Amérique a la lecture de ses ROMANS: Comprendre un pays à travers sa littérature
Arston, Lucia
Paperback
Huit Heures Assis: Bouger au bureau, cinq minutes par heure, sans tenue de sport et sans quitter son poste
Arston, Lucia
Paperback
Also in
Yoga
The Language of Yoga: Complete A-To-Y Guide to Asana Names, Sanskrit Terms, and Chants [With 2 CDs]
Bachman, Nicolai
Hardcover
Healing Addiction with Yoga: A Yoga Program for People in 12-Step Recovery
Cunningham, Annalisa
Paperback
10-Minute Chair Yoga Exercises for Seniors: 40 Poses to Build Strength and Flexibility for Fall Prevention
Hattori, April
Paperback
Protect Your Energy: A Gentle Guide to Nurture Your Nervous System, Cultivate Rest, and Honor Your Needs
Yamasaki, Zahabiyah A.
Paperback
Long Life Yoga: Essential Practices for Longevity, Well-Being, and Joy at Any Age
Lee, Cyndi
Hardcover
Light on Yoga: The Bible of Modern Yoga - Its Philosophy and Practice - By the World's Foremost Teacher
Iyengar, B. K. S.
Paperback
Science of Yoga: Understand the Anatomy and Physiology to Perfect Your Practice
Swanson, Ann
Paperback
5-Minute Chair Yoga for Seniors: Simple Exercises to Improve Mobility and Reclaim Your Confidence
Payge Dolezal, Kierstie
Paperback
Chair Yoga for Strength and Balance: Accessible Exercises to Improve Mobility and Relieve Pain
Maitreyi, ML
Paperback
Yoga as Embodied Resistance: A Feminist Lens on Caste, Gender, and Sacred Resilience in Yoga History
Rao, Anjali
Paperback
The Stories Behind the Poses: The Indian Mythology That Inspired 50 Yoga Postures
Balkaran, Raj
Hardcover
Chair Yoga for Seniors: Stretches and Poses That You Can Do Sitting Down at Home
Lehmkuhl, Lynn
Paperback
Fascist Yoga: Grifters, Occultists, White Supremacists, and the New Order in Wellness
Home, Stewart
Paperback
Chair Yoga For Seniors Over 60: Gently Build Strength, Flexibility, Energy, & Mental Fitness In Just 2 Weeks To Improve Your Quality Of Life And Grow
Publications, Chapshaw
Paperback
Pelvic Liberation: Using Yoga, Self-Inquiry, and Breath Awareness for Pelvic Health
Howard, Leslie
Paperback
Pathways to a Centered Body 2nd Ed: Gentle Yoga Therapy for Core Stability, Healing Back Pain, and Moving with Ease
Farhi, Donna
Stuart, Leila
Paperback
Chair Pilates and Yoga: Seated Exercises to Improve Strength, Flexibility, Balance and Posture
Angell, Harri
Paperback
Ignite Your Yoga: How to Live, Practice, and Teach as an Authentic Yoga Steward
Barkataki, Susanna
Paperback
A Beginner's Guide to the Roots of Yoga: How to Create a More Authentic Practice
Desai, Nikita
Paperback
Qigong and Tai Chi: Harnessing Your Chi Energy and Unlocking the Power of an Internal Chinese Martial Art
Silva, Mari
Hardcover
Yoga for Stiff Birds: An Illustrated Approach to Positions, Poses, and Meditations
Deuchars, Marion
Hardcover
The Psychology of Kundalini Yoga: Notes of the Seminar Given in 1932 by C. G. Jung
Jung, C. G.
Paperback
Chair Yoga: Sit, Stretch, and Strengthen Your Way to a Happier, Healthier You
McGee, Kristin
Paperback
Chair Tai Chi For Men Over 60: Empowering Your Health with Gentle, Effective Movements
Oak, Julian
Paperback
The Ocean of Yoga: A Complete Guide to Living the Teachings, Tradition, and Practice
Landry, Amy
Paperback
Yoga Off the Mat: A Practical Guide to the Wisdom of Yoga--Find Balance, Meaning, and Liberation in Your Daily Life
Rountree, Sage
Desiato, Alexandra
Paperback
Yoga Body and Mind Handbook: Easy Poses, Guided Meditations, Perfect Peace Wherever You Are
Tarkeshi, Jasmine
Paperback
Ayurveda and Marma Therapy: Energy Points in Yogic Healing
Lele, Avinash
Frawley, David
Ranade, Subhash
Paperback
Resistance Band Workouts for Seniors: Strength Training at Home or on the Go
Inkster, Karina
Paperback
Myths of the Asanas: The Stories at the Heart of the Yoga Tradition
Van Der Kooij, Arjuna
Kaivalya, Alanna
Paperback
Meditations from the Mat: Daily Reflections on the Path of Yoga
Gates, Rolf
Kenison, Katrina
Paperback
Your Body, Your Yoga: Learn Alignment Cues That Are Skillful, Safe, and Best Suited to You
Clark, Bernie
Paperback
The Secret Power of Yoga, Revised Edition: A Woman's Guide to the Heart and Spirit of the Yoga Sutras
Devi, Nischala Joy
Paperback
Dream Yoga: Illuminating Your Life Through Lucid Dreaming and the Tibetan Yogas of Sleep
Holecek, Andrew
Paperback
Wisdom of the Earth, Wisdom of the Body: A Seasonal Guide to Chinese Medicine and Yoga for Balance and Vitality
Raye, Jennifer
Paperback
Calisthenics Workout Bible: The #1 Guide for Beginners - Over 75+ Bodyweight Exercises (Photos Included)
Harlow, Bruce
Paperback
Chair Yoga for Seniors Over 60 Chart Book: A 28-Day Quick Visual Guide with Gentle Seated Exercises to Support Balance, Flexibility & Daily Mobility N
Loren, Maggy
Int-Press, Curious Minds
Paperback
Ayurveda Beginner's Guide: Essential Ayurvedic Principles and Practices to Balance and Heal Naturally
Weis-Bohlen, Susan
Paperback
The Joy of Chair Yoga for Seniors and Beginners: Lose Weight, Move Freely, Feel More Energetic, and Have Some Laughs!
Dolson, Heather
Paperback
Pelvic Floor Yoga for Women: Simple Poses for Healing Your Body and Boosting Strength
D'Arrigo, Christina
Paperback
Get Fit While You Sit: Chair Exercises to Help You Stretch and Strengthen Your Body
Spencer, Taylor
Paperback
Skill in Action: Radicalizing Your Yoga Practice to Create a Just World
Johnson, Michelle Cassandra
Paperback
Yoga Assists: A Complete Visual and Inspirational Guide to Yoga Asana Assists
Gannon, Sharon
Life, David
Paperback
Too Flexible to Feel Good: A Practical Roadmap to Managing Hypermobility
Bridges, Adell
Pereira, Celest
Paperback
Yoga of the Subtle Body: A Guide to the Physical and Energetic Anatomy of Yoga
Little, Tias
Paperback
The Eight Human Talents: Restore the Balance and Serenity Within You with Kundalini Yoga
Michon, Cathryn
Gurmukh
Paperback
Rest Is Sacred: Reclaiming Our Brilliance Through the Practice of Stillness
Raheem, Octavia F.
Paperback
Teaching Yoga Beyond the Poses: A Practical Workbook for Integrating Themes, Ideas, and Inspiration Into Your Class
Rountree, Sage
Desiato, Alexandra
Paperback
Chair Yoga: Accessible Sequences to Build Strength, Flexibility, and Inner Calm
D'Arrigo, Christina
Paperback
Yoni Shakti: A Woman's Guide to Power and Freedom Through Yoga and Tantra
Dinsmore-Tuli, Uma
Paperback
Yoga: The Top 100 Best Yoga Poses: Relieve Stress, Increase Flexibility, and Gain Strength
Hollister, Susan
Paperback
The Little Book of Chakras: An Introduction to Ancient Wisdom and Spiritual Healing
Wild, Elsie
Paperback
Fierce Medicine: Breakthrough Practices to Heal the Body and Ignite the Spirit
Forrest, Ana T.
Paperback
The Truth of Yoga: A Comprehensive Guide to Yoga's History, Texts, Philosophy, and Practices
Simpson, Daniel
Paperback
Pajama Pilates: 40 Exercises for Stretching, Strengthening, and Toning at Home
Mankin, Maria
Hardcover
Hatha Yoga Pradipika: Translation with Notes from Krishnamacharya
Mohan, A. G.
Mohan, Ganesh
Paperback
Yoga for Pelvic Floor and Postpartum Health: An Iyengar Yoga Approach to Pelvic Healing and Integrative Wellness Through Anatomy and Practice
Weisman, Rebecca
Satinsky, Meagen
Paperback
Yoga Is How Ya Go!: An Adaptive Guide Towards Physical & Mental Wellness
Campos-Padilla, Irma Isabel
Williams, Millicent Elaine
Paperback
Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate Freedom
Evans, John J.
Abrams, Douglas
Iyengar, B. K. S.
Paperback
Pilates for Beginners: Core Pilates Exercises and Easy Sequences to Practice at Home
Corp, Katherine
Corp, Kimberly
Paperback
I am a Woman Creative, Sacred & Invincible: Essential Kriyas for Women in the Aquarian Age
Yogi Bhajan
Paperback
Yoga Mala: The Original Teachings of Ashtanga Yoga Master Sri K. Pattabhi Jois
Jois, Sri K. Pattabhi
Paperback
Danielle Collins' Face Yoga: Firming Facial Exercises & Inspiring Tips to Glow, Inside and Out
Collins, Danielle
Paperback
Mastering the Self: Seeds of Change for the Aquarian Age: 91 Transformational Kriyas and Meditations
Yogi Bhajan
Paperback
Boundless Bliss: A teacher's guide to instruction of restorative yoga
Batha, Jessica
Loebsack, Chris
Gross, Tracy
Paperback
Mudras of India: A Comprehensive Guide to the Hand Gestures of Yoga and Indian Dance
Carroll, Revital
Carroll, Cain
Paperback
From Stressed Out to Stress Wise: How You and Your Students Can Navigate Challenges and Nurture Vitality
Wills, Abby
Deva, Anjali
Saccareccia, Niki
Paperback
The Art and Business of Teaching Yoga (Revised): The Yoga Professional's Guide to a Fulfilling Career
Smith, Taro
Ippoliti, Amy
Paperback