Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less

by Carol Krucoff

Given the popularity of yoga in this day and age, you probably know about the benefits it can have on both the mind and body. An increase in positive mood, a decrease in stress, better sleep, and fewer aches and pains are just a few. Maybe you’ve been busy, and have been meaning to try it—or maybe you have tried it but still find it difficult to fit into your schedule.

The most common excuse people give for not exercising is that they have no time. Between work, family, school, and social obligations, many of us are overbooked and scrambling to get things done in our daily lives. But what if there were quick, easy yoga exercises that could be integrated into your daily routine?

Yoga Sparks offers 108 quick, practical, and accessible yoga exercises that you can practice anytime, anywhere—no matter how busy or stressful your schedule. In this book, you will learn how yoga in "bite-size" pieces can become a healthy habit that can relieve emotional stress, increase your physical strength and flexibility, and help you to lead a happier, healthier life.

Whether practicing relaxed breathing while in traffic, sitting with proper alignment while working at your computer, or even balancing on one leg while waiting in line, the step-by-step, breath-by-breath practices in this book will help you bring the physical, emotional, and spiritual benefits of yoga practice into your daily life.

Genres: Nonfiction, Health, Meditation, Self Help, Spirituality

248 pages, Paperback

First published January 1, 2013

About the author

Carol Krucoff, C-IAYT, E-RYT, is a yoga therapist at Duke Integrative Medicine in Durham, North Carolina, where she offers individual sessions, workshops, and group classes for people with health challenges. An award-winning journalist, Carol served as founding editor of The Washington Post’s Health Section and her articles have appeared in numerous national publications including The New York Times, Yoga Journal, and Reader’s Digest. She is author of several books including “Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less” and “Healing Yoga for Neck and Shoulder Pain,” and is co-author of "Relax into Yoga for Seniors" and "Relax into Yoga for Chronic Pain." For more information, please visit her website: http://www.healingmoves.com.

Carol Krucoff and Kimberly Carson are co-directors of Yoga for Seniors, a network of yoga teachers dedicated to making yoga practices safe and effective for older adults. They are co-directors of the Integrative Yoga for Seniors Teacher Trainings and co-creators of the DVD, “Relax into Yoga for Seniors.” For more information, please visit their website: http://www.yoga4seniors.com.

Reviews

[Greta · Rating 2 out of 5]

This was a nice little introduction to yoga for Busy Betty types. I can't imagine many men reaching for a book called "Yoga Sparks". Actually, I'm surprised I reached for it myself because the cover is a bit "whimsical", (I dislike whimsical), title and all. Anyway, despite all that, the author manages to provide a useful reminder of why and how yoga is important, she gives some good Buddhist advice about how to live a "right life", and her tips for incorporating yoga into your life in tiny, bite-sized chunks are not bad at all. Little reminders are a good thing.

[Amanda · Rating 2 out of 5]

Busy? Life keeping you from taking time for yourself, keeping you from a full yoga practice? Carol Krucoff author of Yoga Sparks states that yes, we are all at some point too busy for yoga but we all would not mind reaping the benefits of yoga (positive mood, decrease in stress, fewer aches and pains etc.) Krucoff takes away your excuses by offering you 108 practices or “yoga sparks” for daily life that she claims will relieve stress in a minute or less… so yes even you, Mr. or Mrs. Too Busy, will have time for yoga.

It is after a near death experience and many health issues that Krucoff starts to develop her “mircopractices” so she can cope. She really stresses throughout the book the mastery of yoga is not measured by the length of a practice or if you can turn yourself into a pretzel but instead on how it influences our daily living. The book focuses on the four main aspects of yoga which Krucoff defines as: 1) postures, 2) breathing, 3) meditation and 4) principles. Each of the 108 sparks will focus on some aspect of the four main principles and are designed to be done anytime, anywhere.

Examples of some of the sparks include; single postures like Mountain Pose to help you center yourself in stressful circumstances, being “mindful” while doing everyday tasks like brushing your teeth or doing the dishes and washing your hands to promote cleanliness. She also offers suggestions of developing empathy through loving a pet and spending more time laughing each day.
The book is short and some of the sparks are reiterations of previous sparks.

Overall, the advice is good and can be summed up as “Slow down and appreciate life.” While there are some nods towards yoga practice it is not really a book about “yoga practices.” It reads very much like a list of motherly advice. While I see nothing wrong with simple reminders to pet our dogs and wash our hands I personally do not see this as a good addition to my yoga library.
The book is set for publication on August 1, 2013 from New Harbinger Publications.

Note: I received this book from the publisher for review. In no way did it affect the content of my review.

[Jeanette Torres · Rating 4 out of 5]

This a very basic yoga book. I didn't read it cover to cover but I like to flip thru it and find a handful of techniques to do in the morning. Its my quick go to book.

[Caranna · Rating 4 out of 5]

I was really impressed with this little book.

My sister-in-law has been encouraging me to try yoga for some time and I have never taken that plunge. Through reading this book I found that there is so much more to the practice of Yoga than I ever imagined!

This little book shows how in just 60 seconds (or less) every day you can improve your mood, stop feeling stress, relive pain, sleep better at night, and, overall, just lead a happier, healthier life.

Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less is well written with easy to follow steps, explaining the purpose and root of each practice.

Throughout the book I felt that I was being educated on the amazing and ancient art of Yoga. It was written in an easy to understand matter without "dumbing it down." I felt enlightened and never belittled for my lack of previous knowledge on the subject.

My favorite quote from the book:

Living in our heads, we seldom pay attention to what's going on below the neck until there's a major breakdown. Sometimes mind and body are at odds - even at war - as we complain of a "bad" back or "bum" knee.

*I recieved this book for free through Goodreads First Reads*

[Hazel · Rating 5 out of 5]

This book was very good. I took yoga classes 3 years ago for 2 years. when the instructor moved I quit. I really noticed a loss of flexibility and peace you get with yoga. This is a simple book that gives 60 seconds of yoga you can do or a full yoga workout. I am going to start again, as this book has motivated me that regardless of time I can fit it in. Yoga is great for neck and back pain, relaxing the muscles and gaining strength.As an R.N.I know the benefits but sometimes get to busy to give my body what it needs.
I give this book 9 stars. the only reason is because it would be great to have more beginning exercises for someone who has never tried yoga. Otherwise a great book.
I was given this book to read for free to review, this has not influenced my review.

[Sara Thompson · Rating 5 out of 5]

Great quick and easy book for those who want to add some Yoga to their life. The practices are easy to learn and the pictures give you a clear understanding of what the pose looks like.
In addition to yoga poses there is information on breathing techniques and a few other tips for reducing stress.
Perfect book for someone interested in Yoga but doesn't want something complicated and doesn't have a lot of time.

[Melissa · Rating 5 out of 5]

This book was exactly what I was looking for - a really simple break down of basic Yoga and how to incorporate it in everyday life. I especially loved the different breathing exercises.

[Travis · Rating 3 out of 5]

This short, easy to read book is completely as advertised by its subtitle: 108 easy practices for stress relief in a minute or less. There's nothing truly groundbreaking for any already familiar with yoga and mindfulness, which is probably why the cover contains a "Perfect for Beginners!" icon.

The practices are broken up by location: anywhere, around the house, at work, on the go, and with others. Many of the practices could be done across multiple locations, but it is nice to have ones that can be done at a work desk and ones that can be done on public transportation separate.

Each location contains the same four areas of focus: posture, breathing, meditation, and principles. I personally got much more out of the principles than any other aspect, with meditation coming in second. The posture practices are basically just isolated yoga poses (e.g. mountain pose, a modified down dog). The breathing practices were also nothing new; you also have to accept all the ancient medicine behind things like how air flowing the right nostril varies from air flowing through the left nostril.

The introduction actually throws a lot of yoga history and terms at the reader. Those terms are revisited throughout the practices. But none of them are necessary for understanding, appreciating, and applying the practices. So don't let the relatively long-winded introduction push you away. Skip it if you just want to get to the practices.

Overall a good, concise manual on some easy to apply yoga practices that should help most people find some stress relief, learn some mindfulness, and start to calm the monkey mind.

[Syareads · Rating 4 out of 5]

Just what it say: Very short, easy yoga practices, especially great for people who don't want to carve out time specifically for a proper yoga session. The practices range from posture and breathing "sparks" (the author's word for the practices because of how short they are) to "principle sparks" (more abstract practices such as patience, compassion, etc.).

There are several different sections of the book, each of them describing particular practices for various situations (e.g. sparks you can do at work, during travel, while at home, etc.) You can skip to whatever section you are drawn to, though I approached the book more as a cover-to-cover read, doing a few sparks every morning. Since I don't have an official yoga routine, the book was helpful in creating a sort of rhythm for me.

If you're short on time and looking for simple, doable yoga practices (without wanting to try the more intensive side of the discipline) this book is a perfect introduction.

[Kristine · Rating 4 out of 5]

This is the most perfect yoga book for me. The introduction pages are just the right amount of info to get one started. The 108 'sparks' that follow are laid out in a thoughtful order. I am still working my way through them...and enjoying the journey. This tiny and powerful book is one more tool in my quest for restored health. I anticipate that its pages are going to become well-worn over time.

[Marlene · Rating 4 out of 5]

Easy yoga for the time-pressed.

[Faith Tydings · Rating 4 out of 5]

I liked the chapter on work practices that you can incorporate at your desk anytime of the day.

[Maria Schoville · Rating 3 out of 5]

When I checked it out I hoped it would have more than just yoga moves. It did, but very little. Off in search of one that will teach me more about the history & practice.

[LaGina · Rating 4 out of 5]

Very good book that teaches yoga techniques and is easy to do for a getting back into it person like myself. I was able to do most of these with no problems.

[Jennifer Goldby]

This was an absolutely fantastic all round guide to yoga and life. I enjoyed practicing the breathing techniques and was amazed upon discovering that the mindfulness technique this book recommends actually works and increases contentment. It's not too pushy, it doesn't push eastern belief onto you, it gently weaves the thinking into your own lifestyle and beliefs. Some of my favourite pieces of advice - 'when a disquieting emotion arises cultivate an opposite positive attitude, unwholesome thoughts can be neutralised by cultivating wholesome ones.' And, 'when you wake invite your first conscious thought to be an expression of gratitude for the blessing of waking up to a new day. ' 'if you want others to be happy practice compassion, and if you want yourself to be happy, practice compassion.' There's lots more where that came from. Lovely wee book.

[Lisa B. · Rating 4 out of 5]

My Thoughts

I always tell people that yoga is more than funny looking poses that twist you into a pretzel. This book is a good example of all the different aspects that make up a yoga practice: various breathing exercises, simple postures, meditation.

I liked how this was presented in simple, short chapters. The chapters are organized by different setting: at work, at home, etc. I think the author has written a very useful, easily understood book. She did a good job explaining the benefits of each practice along with simple instructions on proper form and technique. I can see me using this book on a regular basis.

Thank you to New Harbinger Publications, via Netgalley, for allowing me to read this in exchange for an unbiased review.

Publish date: August 1, 2013

[Brindi Michele · Rating 3 out of 5]

i wish this book was little more user-friendly. if i only have a couple of minutes to do a "yoga spark" i'd prefer to not have to read a couple of paragraphs for what I'm doing but visually see it better. but i guess if you read it enough and become familiar with it, you won't have to refer back to it. which if you practice yoga regularly, you already do these things anyway.

[Megan · Rating 4 out of 5]

This is a great little guide book. I tend to hold tension in my shoulders and have terrible lower back pains. From some of the simple steps I have vastly improve my tension. I've also been more aware of my breathing and have learned to try and control it. This has helped me to relax, I'm still a yoga beginner but this is a step forward!

[Selena Pigoni · Rating 3 out of 5]

At some point, the instruction in yoga turned into lecturing. I think it was right around the part where Krucoff began quoting a million and two experts.

This really is a book for beginners, probably too much so for me.

[MissSusie · Rating 3 out of 5]

Pretty basic, but some good hints.

[Gerardo Aguilera · Rating 4 out of 5]

GREAT BOOK!

[Kevin]

N.B. I won a free copy of this book through the First Reads program, but have yet to receive the copy.

[Dana Tuss]

Tons of practical ideas for taking a little yoga break throughout the day.

[Sarah · Rating 4 out of 5]

I just skimmed this little book. It has some simple yoga poses and many meditation exercises.

[Marcia · Rating 5 out of 5]

very good 'page a day' sort of little book, will be purchasing for my shelf

[Linda Kaban · Rating 5 out of 5]

Chock full of easy-to-do practices. Sensitive and gentle. Those are the words to describe this book. As a yoga teacher and a practitioner of 46 years I highly endorse it.