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Yoga Lung Healing

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Layout Designer:

maranGraphics

Sarah Jang

Development Group

Front Cover, Yoga Backgrounds

Content Architects:

and Overviews:

Kelleigh Johnson

Designed by Russ Marini

Wanda Lawrie

Photographic Retouching:

Technical Consultant:

Russ Marini

Colleen Tiltman

Steven Schaerer

Photography Consultant:

Indexer:

Anita Adler

Megan Robinson

Project Manager:

Principal Model:

Judy Maran

Elizabeth Clarke

Copy Development Director:

Additional Models:

Jill Maran Dutfield

Anita Adler

Copy Development and Editing:

Emma Bizi

Sandra Freedhoff

Roxanne Van Damme

Richard Maran

Megan Robinson

Photography and

Editing:

Post Production:

Raquel Scott

Robert Maran

Roderick Anatalio

President, Thomson Course Technology:

David R. West

Senior Vice President of Business Development, Thomson Course Technology:

Andy Shafran

Publisher and General Manager, Thomson Course Technology PTR:

Stacy L. Hiquet

Associate Director of Marketing, Thomson Course Technology PTR:

Sarah O'Donnell

National Sales Manager, Thomson Course Technology PTR:

Amy Merrill

Manager of Editorial Services, Thomson Course Technology PTR:

Heather Talbot

Thanks to the dedicated staff of maranGraphics, including Roderick Anatalio, Sarah Jang, Kelleigh Johnson, Wanda Lawrie, Jill Maran, Judy Maran, Robert Maran, Ruth Maran, Russ Marini, Megan Robinson, Steven Schaerer, Raquel Scott and Roxanne Van Damme.

Finally, to Richard Maran who originated the easy-to-use graphic format of this guide. Thank you for your inspiration and guidance.

Colleen Thomson

Colleen Tiltman, RYT

Colleen has been accredited with the highest level of study at the Yoga Alliance, achieving the 500-hour designation. The Yoga Alliance is one of the most established organizations for governing the national standards of yoga. Colleen is a practicing yoga teacher and certified yoga therapist. She received her yoga teacher certification through The International Sivananda Yoga Vedanta Center and has also completed the Professional Yoga Therapy program with Integrative Yoga Therapy (IYT). Colleen mentors students in the IYT Home Study program and Professional Yoga Therapy program. In addition to teaching yoga classes, Colleen has a private yoga therapy practice at The Lotus Center for Yoga and Health.

A few words from Colleen...

I would like to express my heartfelt thanks to my husband, Norm, for his continuing love, encouragement and support. Thank you to the maranGraphics writing team for their professional guidance, and special thanks to Kelleigh for her moral support throughout this project. I also wish to thank all of my teachers for leading the way and inspiring me to follow this path of yoga.

"Health is wealth. Peace of mind is happiness. Yoga shows the way."

-Swami Vishnu-Devananda

ABOUT THE PHOTOGRAPHY CONSULTANT..

Anita Adler

Anita Adler, RYT

Anita has been practicing yoga for over ten years. She received her teaching certificate from Esther Myers' Yoga Studio in the Vanda Scaravelli tradition of yoga. Anita is also certified in Pre and Post-Natal yoga. She is a Registered Yoga Alliance Teacher (500-hour).

Anita teaches ongoing classes in diverse settings such as the workplace, private homes, condominiums and community centers. She has taught seniors, children, athletes, pregnant women, mother and baby classes and yoga for people with multiple sclerosis. In addition to her classes, Anita offers workshops and retreats.

Anita holds degrees from York University in psychology and social work. She has worked with school boards, autistic children and troubled youth living in group homes.

ABOUT THE MODEL...

Jill Maran Dutfield

Elizabeth Clarke

Elizabeth fell in love with Yoga five years ago and hasn't looked back since. Today, she truly believes that the busier your life, the more you need yoga.

Balancing and flexibility used to mean juggling kids' schedules, full-time career and family life. Strength was developed by carrying heavy groceries. And then one fateful day, she accidentally found a yoga class at a community center. She grew to learn that practicing yoga completely spills over into your life in the most fantastic ways. It is truly a practice for the mind, body and spirit.

She is thankful to her wonderful children, Sam and Brianna for their ongoing inspiration to keep stretching herself. And to James, her fiancé, for proposing to a yogi.

CHAPTER

Introduction to Yoga

4

Types of Yoga

6

What is Hatha Yoga?

8

Benefits of Yoga

10

Yoga Clothes and Props

12

Creating a Yoga Environment

14

Finding a Yoga Class

15

Yoga and Relaxation

16

Yoga and Meditation

18

Yoga and Your Lifestyle

19

Yoga and Pregnancy

20

Yoga for Children

22

Yoga for Seniors

23

Muscular System

24

Skeletal System

26

Introduction to Poses

28

Tips for a Great Yoga Practice

30

CHAPTER 2 Yoga and Breathing Introduction to Breathing Breath Awareness Exercise Abdominal Breath Three Part Breath

CHAPTER

3 Warm-Up Poses

Neck Stretches Shoulder Stretches Arm Stretches Prayer Pose Spinal Roll Spinal Rocking Rock the Baby Leg Raises Pelvic Tilt Little Boat Pose Little Boat Twist Windmill Pose Gate Pose Pigeon Pose Squat Pose

42 44 46

chapter 4 Seated Poses

Staff Pose Easy Pose Bound Angle Pose Half Lotus Pose Lotus Pose Cow Face Pose Seated Side Bend Simple Twist Seated Half Spinal Twist Seated Boat Pose Thunderbolt Pose Hero Pose

72 74 76

80 82 84 86 88 90 92

CHAPTER

Easy Pose Forward Bend

96

Bound Angle Forward Bend

97

Head to Knee Pose

98

Seated Forward Bend

100

Seated Wide Angle Forward Bend

102

Seated Yoga Mudra Pose

104

Child's Pose

Chair Poses

Seated Mountain Pose Chair Hip Stretch Seated Knee to Chest Pose Chair Forward Bend Chair Twist

CHAPTER 7 Standing Poses Mountain Pose Five Pointed Star Pose Goddess Pose Crescent Moon Pose Chair Pose Warrior I Pose Warrior II Pose Side Angle Pose Triangle Pose

110 112

114 116

120 122

124 126 128 130 132 134

Standing Balancing Poses

Stork Pose 138

Dancer Pose 140

Tree Pose 142

Standing Hand to Toe Pose 144

Eagle Pose 146

Half Moon Pose 148

Standing Forward Bends

Right Angle Pose 152

Standing Forward Bend 154 Standing Wide Angle Forward Bend 156

Standing Forward Bend Twist 158

Side Angle Twist 160

Pyramid Pose 162

Triangle Twist 164

Standing Yoga Mudra Pose 166

Rag Doll Pose 168

Table Poses

Table Pose Side Cat Stretch Cat Stretch Extended Cat Stretch Table Balancing Pose Lunge Pose

Thread the Needle Pose Plank Pose Eight Point Pose Downward-Facing Dog Pose

174 176 178 180 182 184 186 188

CHAPTER

CHAPTER

CHAPTER

Standing Back Bend 192

Sphinx Pose 194

Cobra Pose 196

Upward-Facing Dog Pose 198

Front Lying Boat Pose 200

Half Locust Pose 202

Locust Pose 204

Bow Pose 206

Bridge Pose 208

Fish Pose 210

Inclined Plane Pose 212

Camel Pose 214

Inversions

Legs Up the Wall Pose 218

Half Shoulderstand 220

Shoulderstand 222

Plow Pose 224

Reclined Poses

Reclined Leg Stretch 228

Reclined Head to Knee Pose 230

Raised Knee to Chest Pose 232

Reclined Thigh-Over-Thigh Twist 234

Knee Down Twist 236

Reclined Bound Angle Pose 238

Relaxation and Restorative Poses

Relaxation Pose 242

Crocodile Pose 244

Supported Reclining Hero Pose 246

Yoga Practices

Creating a Personal Yoga Practice 250

Seated Warm-Up Sequence 252

Reclined Warm-Up Sequence 254

Standing Warm-Up Sequence 256

Beginner Sun Salutation 258

Sun Salutation 262

Beginner Practice 1 266

Beginner Practice 2 270

Chair Yoga Practice 274

Relaxation Practice 278

Stress Management Practice 282

Intermediate Practice 286

Strengthening Practice 290

Chapter 1

Yoga is beneficial for everyone, regardless of age or physical ability. The aim of practicing yoga is to improve your physical, mental and spiritual well-being. This chapter introduces you to the different types of yoga and explores the fundamentals of yoga, including relaxation, meditation and poses. You will also learn about the many benefits of yoga and how to incorporate this versatile activity into your lifestyle.

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