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Part 1: Let's Get Into Yoga 1

1 Why Practice Yoga? 3

Yoga Is Occident Insurance 5

Yoga Is a Great Stress Buster 6

Yoga Promotes Whole-Body Fitness 6

Yoga Is Healing Power 8

My Yogi, Myself 9

Yoga Sets You Free 11

2 Yoga Fitness Power: Beyond Stretching 13

Yoga Means Connection 13

Are You Off Balance? 14

Mind Meet Body, Body Meet Mind 14

Coming Back to Center 15

Tapping Into Your Yoga Power Source 15

Bend Without Breaking 15

Balancing Acts 16

Strength from the Gut 16

Keeping the Faith 17

Yoga vs. Other Exercise 17

Awesome Aerobics 18

Rockin' Running 18

Super-Charged Stretching 19

Superior Swimming 19

Uplifting Weight Lifting 19

Ecstasy: Yoga Union 20

Maximize Your Performance 20

3 How Comfortable Are You in Your Body? 23

A Self-Test for the Yoga-Challenged 24

What Your Body Is Telling You, and Whether It's

Good News 26

The Shape You Are In 27

The Slim Ectomorph 28

The Curvaceous Endomorph 29

The Muscular Mesomorph 30

Your Body and Yoga 101 31

Your Personal Energy Cycle 31

The Muscle and Bone Connection 32

Eastern Body, Western Body 33

Do You Trust Your Body? 33

4 Yoga Mind Power: Go with the Flow 35

A Fight-or-Flight World 35

Concentration, Relaxation, Meditation 36

From Full Mind to Mindfulness 38

Relax Past Your Boundaries 39

Go with the Flow Right Here, Right Now 42

Release Your Inner Delight 44

Part 2: Let's Get Spiritual: Growing with the Tree of Yoga 47

5 Going Back in Time: The Yoga Tradition 49

People Practiced Yoga in 2500 b.c.e 49

Yoga Studies All Religions 50

In Search of the Sacred (Svadhyaya) 50

Planting the Seeds: Yoga Branches for All Growing Personalities 52

Hatha Yoga: Know Your Body, Know Your Mind 52

Raja Yoga: Know Your Mind, Know the Universe 52

Kriya Yoga and Karma Yoga: Act It Out! 52

Bhakti Yoga: Open Your Heart 53

Jnana Yoga: Sagacious You 53

Tantra, Mantra, and Kundalini Yoga 53

Why Practicing Yoga Is So Twenty-First Century 56

East Meets West 56

Can You Do Yoga Without Being Spiritual? 57

6 Walking Yoga's Eightfold Path 59

Do No Harm (Ahimsa) 60

Tell No Lies (Satya) 61

No More Stealing (Asteya) 62

Cool It, Casanova (Brahmacharya) 62

Don't Be Greedy (Aparigraha) 63

Yoga Do's: Just Say Yes (Niyamas) 64

Be Pure (Shauca) 64

Be Content (Santosha) 64

Be Disciplined (Tapas) 65

Be Studious (Svadhyaya) 66

Be Devoted (Ishvara-Pranidhana) 66

Are You Wearing Your Walking Shoes? More Yoga Pathways 67

Body Control (Asanas) 68

Breath Control (Pranayama) 68

Detachment (Pratyahara) 68

Concentration (Dharana) 69

Meditation (Dhyana) 70

Pure Consciousness (Samadhi) 70

7 Can You Breathe? 73

Prana, the Universal Life Force 74

Breath Control Equals Mental Control 76

Blow Your Mind 77

Om Exhalation 77

Ujjayi: Drawing Breath 77

Bhastrika: Bellows Breath 78

Kapalabhati: Skull Shining 79

Shitali: Cooling Breath 79

Bhramari: Bee Breath 80

Nadi Shodhana: Alternate Nostril Breathing 80

Murccha Kumbhaka: Third-Eye Breathing 81

Kevali Kumbhaka: Hold Your Breath (But Not 'Til You Turn Blue!) 82

8 Hatha Yoga: May the Force Be with You 83

What Do We Need? East Meets West! 83

Know Thyself 85

Joining the Sun and the Moon 86

Training the Body to Free the Mind 89

The Physical 92

The Emotional or Astral 93

The Causal (Where Everything Starts) 93

Physical Cleansing 93

Sthala Basti (Ground Colon Cleansing): Elimination

Illumination! 94

Agnisara Dhauti (Fire Stomach Cleansing): Tummy Toner 94

Kapalabhati: Blow Off Some Steam 94

Neti: Bless You! 95

Trataka: Seeing the Light 95

Stabilizing the Body's Energies 95

Achieving Vitality 96

Part 3: Starting Your Yoga Practice 97

9 Where Do You Practice Yoga? 99

Choosing a Yoga Class 100

Finding Your Personal Guru 102

Going Solo at Home 103

Setting Up Your Practice Area 104

Yoga from Tapes and Videos 105

Yoga from Books 106

Yoga on the Net 107

Passage to India 108

10 How to Practice Yoga 111

Loose Clothing and an Open Mind 111

Are You Kidding? My Body Won't Do That 113

No Pain, Supreme Gain 114

Finding the Edge vs. Feeling the Burn 116

Don't Forget to Breathe 117

11 When to Practice Yoga 119

Sticking with It 122

Yoga Bytes at Home, School, and Work 124

Yoga on the Home Front 125

School Days 126

Yoga Makes Work Less Work! 126

Yoga Renewal 127

12 Crafting Your Personalized Yoga Practice 129

Define Your Purpose 129

Sense Your Style 130

A Yoga Essay Test You Can't Fail 130

Let's Get Personal 133

Yoga Ground Rules 134

Posture Perfect 135

Moving Mountains 136

Warrior Spirit 136

Listen to Your Body 137

Part 4: Energize: Postures to Build Strength and Endurance 139

13 What Do You Stand For? 141

Tadasana: Mountain Pose 141

Trikonasana: Triangle, the Happy Pose 143

Parshvakonasana: Side Angle Stretch 144

Virabhadrasana: Warrior Pose 146

Warrior 1 146

Warrior 2 147

Warrior 3 148

Utkatasana: Lightning Bolt Pose 149

Balance Poses 150

Vrikshasana: Tree Pose 150

Ardha Baddha Padmottanasana: Standing Half

Bound Lotus Pose 152

Garudasana: Eagle 153

Plank Pose 154

Vashishthasana: Arm Balance 155

14 Bending Over Backbends 157

Open Up and Laugh More 157

Bhujangasana: Cobra Pose 158

Dhanurasana: Bow Pose 160

Half Bow 160

Rocking Bow 161

Urdhvamukha Shvanasana: Upward Facing Dog 162

Matsyasana: Go Fish 163

Half Fish Pose 163

Full Fish Pose 164

Ustrasana: Camel 165

Cakrasana: Doin' Wheelies! 166

15 Come on, Body, Let's Do the Twist 169

Maricyasana: Spinal Twist 169

Bound Knee Spinal Twist 171

Lying Down Spinal Twist 172

Setu Bandha Sarvangasana: Bridge Pose 172

Sarvangasana: Shoulderstand 174

Halasana: Plough Pose 175

Shirshasana: Headstand 176

Adho Mukha Vrksasana: Handstand 179

16 A Continuous Flow 181

Sweat with the Rhythm 181

Breathe to the Beat 182

Body/Mind in Motion 182

Uttanatavasan: Leg Lifts 183

Surya Namaskara: Sun Salutation 185

Chandra Namaskara: Moon Salutation 185

Create Your Own Flow 189

Warm Wonder Vinyasa 189

Solar Flare Vinyasa 190

Mild and Mindful Vinyasa 190

Moving With the Universe 190

Part 5: Calming Down: Postures to Quiet the Body and Mind 193

17 Are You Sitting Down? 195

Flooring It 195

Dandasana: Staff Pose 196

Baddha Konasana: Butterfly Pose 196

Virasana: Be a Hero! 198

Gomukhasana: Holy Cow! 199

Meditative Poses 201

Sukhasana: Easy Pose 202

Vajrasana: Kneeling Pose 203

Padmasana: Lotus Pose 204

Baddha Padmasana: Bound Lotus Pose 205

18 Take the Forward Path 207

Mudhasana: Child's Pose 207

Uttanasana: Standing Head to Knees Pose 208

Parshvottanasana: Feet Apart Side Angle Pose 209

Janu Shirshasana: Sitting One Leg Pose 210

Ardha Baddha Padma Pashchimottanasana:Bound Half Lotus Pose 211

Yoga Mudra: Ego-Be-Gone! 213

Naukasana: Boat Pose 213

Kurmasana: Tortoise Pose 215

Adho Mukha Shvanasana: Downward Facing Dog Pose 216

19 Dead to the World 219

How to Be a Corpse 220

When the Easiest Is the Hardest 222

Open Up and Let Go: The Body 222

The Lower Body: Going Nowhere 223

The Upper Body: Still Rhythms 223

The Ultimate Facial: Losing Your Senses 224

Open Up and Let Go: The Mind 225

Me? Stop Thinking? Forget About It! 225

Dream a Little Dream 225

Give Your Mind a Breather 226

Quest for Peace 227

Part 6: Living Your Yoga 229

20 Chakras, Mudras, Mantras, and Mandalas 231

Meet Your Chakras 231

Poses to Power Your Chakras 233

Prana Arch 233

Open Pose 234

The Healing Power of Chakras 235

Chakra-at-a-Glance 235

Target Your Chakras with Yoga Poses 236

Mudra Magic 237

Namaste Mudra: A Little Respect 238

Om Mudra: Simply Divine 238

Jnana Mudra: Be a Wise Guy/Gal 238

Buddhi Mudra: How Enlightening! 239

Mantras: Beyond Om 239

Mandalas: Goin' 'Round in Circles 240

21 You Are What You Eat 243

Gunas Gracious! 243

What's Your Nature? 245

Yogi Food 247

Pungent, Spicy Westerners 248

Stale Leftovers for Couch Potatoes 249

Moderation in All Things (As If You Didn't Know!) 250

C'mon, Vegetarian? 252

22 Rx: Yoga 255

What Makes You Sick? 255

Body Beyond the Body: The Five Sheaths of Existence 256

Yoga for Those Nagging Complaints 257

Oh, My Aching Back 257

Oh, My Aching Head 258

Why Am I So Tired? 259

Why Can't I Sleep? 259

What's Up with My Digestion? 260

This Cold Won't Go Away 260

When It's More Serious 261

AIDS 262

Arthritis 262

Asthma, Allergies, and Respiratory Problems 262

Cancer 263

Cardiovascular Disease 263

Diabetes 264

Part 7: Yoga for Everyone! 267

23 Yoga for Two 269

Double Your Insight 269

Postures for Partners: Part 1 270

Be a Mountain Range 270

Warrior 2 Pose for Two 271

Stretch and Pull 272

Lengthen Your Spine Together 272

The "S" in Sex Stands for "Spirituality" 273

Postures for Partners: Part 2 274

Massage Your Spines Together 274

Forward Bend Together 275

Forward Bend and Backbend Together 275

Boat Pose for Two 276

24 For Women Only 279

The Truth About Beauty 279

Kiss PMS Good-Bye 280

Going Full Cycle: Celebrating Menstruation 281

So, You're Having a Baby! 283

New Mama Yoga 288

Easing Through Menopause 290

25 Yoga for the Whole Family 293

Mucho Macho 293

Isn't Yoga for "Chicks"? 294

Where's the Team? 294

But How Do You Win? 295

These Muscles Don't Stretch 295

Spirituality: Not a Matter of Gender 297

Yokids 298

Turn Off the TV and Play! 299

The Lessons Yoga Teaches Kids 299

Yoga for All Ages and Stages 299

Baby Love 300

Toddler Time! 301

Peppy Preschoolers 301

Teen Yogis 303

Family Yoga 303

26 Yoga for Seniors 305

Yoldies but Goodies! 305

Meditation Power 307

Yoga Poses for Your Whole Self 308

Having the Time of Your Life 313

Coping with Loss and Grief 314

Appendixes

A Yoga Sessions for the Time You Have 317

B Glossary 325

C Further Along the Yoga Path: Suggested Reading 335

Index 341

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The Newbies Guide To Yoga

The Newbies Guide To Yoga

Yoga is extensively know as a form of exercise that stretches and strengthens the body through various poses know as ASANA. For other people yoga is the realization of inner self satisfaction. For other it is a religion that the believe and must follow. Learn more within this guide by downloading today.

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