Sleep Diary (book)

Whether at work, in sport or in everyday life – each of us is exposed to high levels of stress. Sports medicine specialist Dr Lutz Graumann and sleep experts Dr Utz Niklas Walter and Dr Fabian Krapf explain how optimised recovery helps us to perform better, both physically and mentally. Drawing on the latest research findings and many years’ experience in elite sport, they present the most effective recovery strategies for body and mind – ranging from cold therapy and relaxation techniques to simple biohacks. The authors provide background information on human physiology and explain how nutrition, sleep, chronobiology and lifestyle habits influence our recovery and how we can improve them. Using self-assessments, you can develop personalised strategies to help you stay balanced, motivated and healthy in the long term. About the authors: Dr Lutz Graumann is a specialist in sports medicine, nutritional medicine and chiropractic therapy. His specialism lies in enhancing individual performance. Thanks to his extensive participation in research programmes in the USA, Canada and Europe, he is regarded as a leading authority in the fields of performance medicine and functional training. His two books, *Get Fit to Run* and *Functional Fascia Training with BLACKROLL* ®, were published by riva Verlag. Dr Lutz Niklas Walter studied at the German Sport University Cologne and obtained his PhD in occupational health research. During his studies, he focused intensively on the effects of sleep on performance. As one of Germany’s leading sleep experts, he advises companies and their employees on sleep and recovery. His clients include Bayer, Bosch, Daimler, Roche and the Baden-Württemberg Police Force. Through the sleep portal www.letsleep.de, he also offers webinars and video chats to private individuals. Dr Fabian Krapf is a sports scientist and holds a PhD in health psychology. His areas of specialisation include sleep and men’s health. He is the director of the Germany-wide future study ‘whatsnext – Healthy working in the digital world of work’ and is one of Germany’s most sought-after experts on sleep in the context of the workplace. Krapf advises executives and employees at Bosch, Lufthansa, Merck, MAN and the Deutsche Bundesbank. Together with his colleague Dr Utz Niklas Walter, he founded the sleep portal www.letsleep.de.             

Methods and exercises for treating ailments and illnesses In this comprehensive handbook, the renowned yoga teacher and multiple bestselling author Mark Stephens combines traditional and modern yoga with the latest medical insights. He has developed a well-founded yoga programme that can be used for the healing and treatment of many illnesses and ailments. The comprehensive information on the structure and functions of a wide variety of body systems, as well as common clinical presentations, provides the necessary theoretical foundation. A wide range of asanas, breathing exercises and meditations can then be used specifically to prevent or treat conditions affecting the musculoskeletal or reproductive systems, as well as mental or emotional ailments. About the author Mark Stephens is a renowned yoga teacher and bestselling author. He has been teaching yoga for over 20 years and leads yoga classes, seminars, retreats and yoga teacher training courses worldwide. He also teaches at conferences, in traditional yoga studios, as well as in schools in disadvantaged neighbourhoods, in prisons and in psychiatric clinics. For this commitment, he was awarded the Karma Yoga Award by Yoga Journal. Mark Stephens is the author of several successful yoga books, including ‘Designing Yoga Workouts’ and ‘Teaching Yoga’.

The volumes cover a range of yoga styles and are based on a modular system. Each volume focuses on a group of asanas. The basic principle in each volume describes the biomechanical and physiological principles and their application in the postures. The individual postures are then illustrated using colour, three-dimensional diagrams of the skeleton and the key muscles, ligaments and tendons, and are further explained in a list of movements and muscles.  Volume I covers Vinyasa Flow (a dynamic style of yoga) and standing poses. Volume II explores hip openers and forward bends. Volume III covers backbends and twists, whilst Volume IV focuses on arm-supported poses and inversions. This series of books will become an indispensable companion for beginners and experts alike.