ESSENTIALYOGA

ESSENTIALYOGAAnILLUSTRATEDGUIDE

toOver100YogaPosesandMeditations

byOLIVIAH.MILLER

illustrationsbyNICOLEKAUFMAN

ToRusty,wholedtheway...

Textcopyright©2003OhmWorksIllustrationscopyright©2003NicoleKaufmanAllrightsreserved.Nopartofthisbookmaybereproducedinanyformwithoutwrittenpermissionfromthepublisher.

LibraryofCongressCataloging-in-PublicationDataavailable.ISBN:978-1-4521-2567-1

DesignbyChenDesignIllustrationsbyNicoleKaufman

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MANIFESTPLAINNESS,

EMBRACESIMPLICITY,

REDUCESELFISHNESS,

HAVEFEWDESIRES.

—Lao-tzu

Contents

INTRODUCTION

CHAPTER1:BREATHINGEXERCISES

AlternateNostrilBreathExpansiveBreathBellyandChestBreathingBreathofFireBreathofFirewithRaisedThumbsChinPressBreathCompleteBreathCoolingBreathHummingBeeBreathSoundingBreathSuckingBreathSufiMother’sBreath

CHAPTER2:WARM-UPS

StandingWarm-upsStandingPelvicTiltBarrelMovementTorsoTwistChoppingWoodWaterWheelHands-to-WallStretch

KneelingWarm-UpsCatandDogStretch

Side-to-SideStretchThreadingtheNeedle

SeatedWarm-UpsNeckRollsShoulderShrugs,Circles,andTwistsBlade

SupineWarm-UpsFullBodyStretchKneeDownTwistKneeHugAlternatingKneeHugTrunkRotationsTrunkRotationswithRaisedArmsSpinalRockingLegLiftsAlternatingLegLiftsLegStretchPelvicTiltPelvicLiftSupineButterfly

ProneWarm-UpsSphinxWindshieldWiperLegs

CHAPTER3:YOGAPOSES

StandingYogaPosesMountainStanding-on-ToesHalfMoon

TriangleModifiedProudWarriorProudWarriorArcher’sPoseDancer’sPoseStandingHead-to-KneeStandingSideStretchTreeBalancingStickEagleChairVictorySquatForwardBendForwardBendwithTwistSupportedForwardBendYogaMudraSeparatedLegStretchBentKneePelvicTiltAbdominalLiftBackbend

KneelingYogaPosesKneelingYogaMudraBalancingtheCatIBalancingtheCatIIGateKneelingLungeKneelingLungewithTwistCamel

SeatedYogaPosesEasyPoseHalfLotus

SquattingPoseSeatedMountainSeatedHalfMoonSeatedEagleThunderboltHeroHeadofCowModifiedHeadofCowLionTurtleBoundAngleSeatedAngleKneeRockingBentKneeSittingForwardBendSittingForwardBendSeatedLegStretchSeatedHead-to-KneeSpinalTwistModifiedSpinalTwistBoatInclinedPlane

ProneYogaPosesChildPoseCobraCrossBowBowUpward-FacingDogHalfLocustFullLocustPigeonFrog

SupineYogaPosesThrough-the-HoleStretchBridgeSpiderRecliningSpinalTwistRecliningSpinalTwistwithExtendedLegsRecliningSpinalTwistwithCrossedLegsSupportedFishFishCrabCorpse

InvertedYogaPosesDownwardDogHalfShoulderstandFullShoulderstandPloughLegs-Against-WallLegs-on-Chair

CHAPTER4:MEDITATIONS

Candle-GazingMeditationMeditationofConnectionLotusFlowerMeditationMindfulnessMeditationNamahaMeditationOceanMeditationOmMeditationPalmingMeditationWalkingMeditationSmilingMeditation

CHAPTER5:FLOWINGROUTINES

KneelingSunSalutationModifiedSunSalutationSunSalutationMoonSalutationCamelVinyasaEnergyStretchVinyasa

CHAPTER6:YOGASESSIONS

MorningSession(35to45minutes)EveningSession(25to30minutes)LowerBackProblems(20to30minutes)GeneralSession(45minutesto1hour)GeneralSessionI(1hour)GeneralSessionII(1hour)GeneralSession(1to1½hours)InvertedSession(1hour)DynamicSession(1½hours)PreparationforSunSalutation(1½hours)

CHAPTER7:RECOMMENDEDSEQUENCES

ForSpecificConditionsAll-OverStretchAnxiety/TensionReliefBackPainReliefBalanceandConcentrationComplexion(FountainofYouth)ColdPreventionDepressionReliefEnergyBoost

FlexibilityHeadache/EyeStrainReliefHipDiscomfortReliefImmuneSystemBoostImprovingCirculationKneeStrengthenerMenstrualCrampsReliefMentalFatigueReliefMoodEnhancersOver60PrenatalRelaxationandStressReliefRespiratoryAilmentsReliefSciaticaReliefStrengthToxinFlushUpperBack/NeckPainReliefReliefforVaricoseVeinsWake-UpPosesWeight-BearingSequenceWindingDownPoses

ForSpecificActivitiesBicyclingBodyWorkDancingFunwithKidsGolfingHikingOfficeWorkRacquetSportsRowingRunning

SkiingSwimmingTennisTravelingandCommutingWeightTraining

MiscellaneousSequencesAuthor’sFavoritesYogaConsultant’sFavoritesTop-10EssentialPosesDon’tJustSitThere,DoYoga!

REFERENCES

INDEX

INTRODUCTIONGODBLESSTHEROOTS!BODYANDSOULAREONE.

—TheodoreRoethke

Haveyouevernoticedthatwhenyouopenabookaboutyoga,youoftenendupjustreadingaboutyogainsteadofdoingyoga?Manyyogabooksofferimportantand interesting information about the history of yoga, the philosophyof yoga,dietary regimes—basically everything you might have ever wanted to knowabout yoga. But when it comes to actually practicing yoga regularly, all thatinformationtendstobelessthanuseful.This iswhereEssentialYoga comes in. It focuses ondoing yoga.Designed

specificallytogetyouup(ordown!)onthemat,thisreferenceguideispackedwithover100posesandwarm-upsaswellasthebasicinformationyouneedtodo them.Detailed illustrations accompanyconcise, bulleted instructions, alongwithdescriptionsofthemanyphysical,emotional,andspiritualbenefitsyouwillreap from a regular yoga practice. The simple instructions are accessible andeasytoread,andyouwon’tfindlotsofextraneousinformation.Allthismakesiteasierforyoutogetdowntobusinesswithayogaroutine.EssentialYogafocusessolelyonhathayoga,knownas“theyogaofactivity.”

Hathayoga isoneof themostwell-knownanduseful formsofyoga; it is thebasis of many other styles of yoga such as Iyengar, Kripalu, Kundalini,Ashtanga,andBikram,tonamejustafew.Hathayogaoriginallydevelopedasawayforancientyogis (dedicatedyogapractitioners) topreparebodyandmindfor the stillness, strength, and control required for a meditation practice.However, anyone can practice yoga, a system of personal growth anddevelopmentachievedthroughpostures,breathing,andconcentration.Aregularyoga practice promotes and helps maintain physical health, flexibility, andyouthfulnessaswellasmentalandemotionalwell-being.Literallytranslated,thewordyogameans“yoke”or“unite”andrepresentsthe

union of mind and body. The Sanskrit word hatha means “union of theopposites”:hameans“sun,”while thameans“moon.”Itcanalsobetranslatedas“determinedeffort,”whichishelpfulnotonlywhenwe’reholdingaposebut

whenever determination and perseverance are required in other areas of ourlives.NotethattheseandmanyothertermsusedinthisbookareinSanskrit,anancientIndianlanguagethatformsthebasisofyogicliterature.A typical hatha yoga practice combines physical poses (asanas), breathing

exercises(pranayamas),andmeditations(dhyanas)asthepathwaystobalancingbody,mind,andspirit.EssentialYogatakesthesethreekeyelements—postures,breathing,andmeditation—andbringsthemtogetherintoasimpleandcompletereference guide for yoga practitioners and enthusiasts.The book is perfect forthosewhoarenewtoyogaandwanttolearnmore,forthosewhohaven’tdoneyogainawhileandneedarefresher,andforseasonedpractitionerswhomightwantareview.Essential Yoga is divided into 7 chapters: “Breathing Exercises,” “Warm-

Ups,”“YogaPoses,”“Meditations,”“FlowingRoutines,”“YogaSessions,”and“RecommendedSequences.”Youmaywishtostartwithabreathingexerciseortwo,chooseafewwarm-upexercisesandasmanyyogaposesasyouwant,thenwinddownwitharelaxingmeditationandendbychantingthesoundofOm.Oryoucan flip to the lastchapterand followanyof the recommendedsequencesthatfityourschedule,interest,andenergylevel.

BreathingExercises

Chapter 1 features 12 breathing exercises, or pranayamas, designed to helpdecreasetension,increaseenergy,improveconcentration,andpromotephysicalandmental health.Youmaybe familiarwith the termprana, a Sanskritwordthat translates as “life force energy,”what is known inChinese as chi.Prana“rides the wave of the breath”; it is distilled from the air that we breathe.Pranayama,then,isameansofcontrollingandextendingthebreathtoregulateyour physical and/or emotional state. Through yogic breathing, we can learnhowtoobserveandbecomemindfulofourbreathingpatterns.Becausebreathingissoautomatic,werarelypayattentiontoit.Unfortunately,

most of us have developed poor breathing habits over the years, only using asmall percentage of our 5-quart lung capacity, leading to loss of energy,respiratoryproblems,mentalconfusion,andincreasedtension.Ifyoureallypayattention, chances are you’ll find your inhalations and exhalations are shallowandthatyoutendtobreathehighupinyourchest.Shallowbreathingdoesn’tproperlyoxygenatethesystem,allowingtoxinsto

buildup.Nowonderweoftenfeeltiredandsluggishbytheendoftheday.Full,deep breathing—also known as diaphragmatic breathing—floods the systemwithoxygen,nourishesthebloodcells,andremovesharmfultoxins.Theresult

isenhancedskin tone,betterposture, fewerrespiratoryproblems,higher levelsof energy, improved concentration, and a feeling of overall well-being andhealth.Ourbreathalsocontrolsouremotions.Aswebreathe,sowelive.Whenwe

are angry or stressed,we breathe rapidly ormay even hold our breath,whichincreasesour tension level.Ourmusclesbecome tightandourpulse increases,which in turn shortens thebreath,which increases tension,which shortens thebreath . . . andon it goes.Thenext timeyou are tense, try to breathe deeply.Witheachslow,evenbreath,feelthetensionbegintodissipateasyourmusclesrelax. It isnearly impossible to remain inastateofheightened tension ifyourbreathfollowsalong,rhythmicpattern.The breathing exercises in chapter 1 will help promote this even, healthful

breathing.Someexercises—likeCompleteBreathorSufiMother’sBreath—canbe done throughout the day: while you’re waiting in line, working at yourcomputer, or sitting in rush-hour traffic (breathe, breathe!). Don’t wait to getonto the yoga mat to breathe correctly. Incorporate deep breathing into yourdaily routine and reap the benefits of increased metabolism, improvedcomplexion, healthier lungs, a stronger immune system, better concentration,andreducedlevelsofstress.

Warm-Ups

Chapter 2 features 27 warm-ups, so important to any exercise regime. Thesewarm-ups are designed to loosen yourmuscles and joints and to prepare yourmindfortheupcomingyogasession,helpingyoubenefitmorefullyfromyourroutine.Thinkofitassettingthemood.Eachpageof thischapter featuresan illustrationof thewarm-upalongwith

clear instructions and a list of benefits, includingwhich parts of the body aretargeted.Plantodoatleastafewwarm-upsbeforeyoustartdoingposes.Beginwithyourneckandshoulders,theplaceswherewesooftenstoretension.Movealongthebodyanddoafewwarm-upstoawakenthosehard-to-reachmusclesalong the sides of the torso. To engage the lower body, incorporate some legstretches,especiallytogetthosetighthamstringsandthemusclesalongtheinnerthighs loosened up. And, oh, that aching back! The twists, knee hugs, andstretcheswillalignyourspineandgetyourwholebodyreadyfortheupcomingposes.Foreaseofuse,thewarm-upsarealphabetizedandcategorizedbytype:standing,kneeling,sitting,supine(onyourback),andprone(onyourstomach).

YogaPoses

Chapter 3, the longest chapter in the book, features 78 essential hatha yogaposes, or asanas, many of which have been used for centuries to promoterelaxation, strength, flexibility, and overall health and well-being. Asana is aSanskritword thatmeans“posturecomfortablyheld.”Thechapterbeginswithtips on how to have a safe, effective yoga practice, followed by pages ofbeautifullyillustratedposeswithclearexplanations,detailedinstructions,andasummary of the physical, emotional, and spiritual benefits youwill reap fromdoing these poses.As in the previous chapter, the poses are alphabetized andcategorized by type. When appropriate, we’ve suggested counterposes thatstretch, flex, and/or bend the body in opposite directions. For example, Childpose (page 110), which curves the spine in a concave shape, is a greatcounterpose to the Bow (page 113), which bends the spine in the oppositedirection.Whenever possible we have included the Sanskrit name of the pose to

emphasize the connection to yoga’s ancient roots. Sinceasana is the Sanskritword for pose,many of the poses end inasana, such asTadasana (Mountainpose)orNavasana(Boatpose).ThepointisnottoendupaSanskritscholar,butitmaycomeinhandyduringayogaclasstoknowthattheinstructormeansHeroposewhenheorshesaysVirasana.Whether you are doing yoga at home or in a class, it is not a competition

either with others or with yourself. What is important is your willingness tofocuswithinandattendtowhatishappeningfromonemomenttothenext.Yogarequiresaverydifferentenergyfromfurtivelycheckingtoseewhocanholdthepose the longest,wishingyouweremore limber,or forcingyourself to stretchbeyondyour limit.Thekey is todoeachposeslowly,payingattention tohowyougetinandoutofit,howyouholdit,howyourbodyfeels,andbeingawareofyourbreath.Aimforholdingaposein“effortlesseffort,”whereyoufeelthestretch,bend,ortwistbutarenotstrainingorinpain.Whenyoudoyoga,yourbreath can be your greatest ally.The in-breath,puraka, is energizing; theout-breath,rechaka, iscalmingandbalancing.Witheach inhalation, feelprana,orlife force energy, infuse your body with vitality; with each exhalation, try toreleaseabitfurtherintothepose.Directthebreathintoanareaoftightnessandseeifthatpromptsyourmindtorelaxandyourmusclestoletgo.Remember that yoga is all about what feels right to you. Give yourself

permissionnottostretchasfaraswhatisshownintheillustration.Ifnecessary,holdaposeforashorteramountoftimethanwhatisrecommended.Conversely,youmaywishtoextendaposeifyoufeelstrongenough.Tuneintowhatworksforyou—yourbodyandmind—atthismomentintime.

Meditations

Chapter4 focusesonmeditation (dhyana), a processofquieting themind andfocusingonthepresentmoment.Thischapterrecommendswaystointroducearegularmeditationpractice intoyourlife.Ifyoualreadymeditateregularly,wehopethenewmeditationswilladdvarietytoyourusualroutine.Choose from among 10 meditations designed to relax the body, calm the

emotions, and still the mind. Meditation has been proven to reduce bloodpressure,respiration,andheartrate;promotepeaceandserenity;andbringyouintothepresent.Yourentirebeingwillfeelcalm,relaxed,andrefreshed.There’sonlyonecatch:youhave todo it.Manyofus resistmeditatingbecauseof themistakenbelief thatweshouldbeable togeton themat, assume theposition,close our eyes and . . . presto, start meditating. Unfortunately, what reallyhappensiswegetonthemat,assumetheposition,closeoureyes...andstartthinking about what’s for dinner or that meeting tomorrow morning or thoselong-forgottenlyricstosomeold’50stune.It’seasytogetdiscouragedandsay,“Itriedmeditating,butIcouldn’tdoit.”“Drunken monkey mind” is the wonderfully descriptive term for what

happenswhenwetrytomeditateandourmindcareenswildlyfromonethoughtto another, dragging our emotions and physical reactions along with it.Meditationisawaytoslowandeventuallystillyourmonkeymind.Butittakespracticeandawillingnesstosuspendjudgmentandpreconceivednotionsaboutmeditation.Sittinginmeditationdoesnotmeanflickingyourthoughtsofflikealightswitch.Ourmindswanderbecausethat’swhatmindsdo.Meditationallowsustotakecontrolandbegintoreininthosethoughts.When

younoticeyourmindwandering,insteadofwillingit(invain)tostop,focusonyourbreathorawordorphrasefromthemeditationthatyoucanuseasamantra—a repetitive statement to help you focus. As you inhale, try saying silently,“Breathing in”; as you exhale, say, “Breathing out.” Repeat those simplestatementsasyoufocusonyourbreath;eventuallythedistractionsthattypicallychallengeyourmeditationpracticewilloccurlessfrequently.Andwhentheydooccur,itwillbecomeeasiertoreleasethem.Likecloudsonabreezyday,letthethoughtsdriftby.Don’ttrytopushthemawayorclingtothem.

FlowingRoutines

Chapter5featureswhatisknownas“linked”yogaposes,orvinyasas,doneasadynamicserieswithoneposefollowinganother.These6differentroutinesallowyoutomovethroughyouryogapracticeinarhythmic,flowingpattern.Youcan

doaseriesslowly,oryoumaychoosetopickupthepace,increasingyourheartrate and providing yourselfwith amore intenseworkout. Somepeople find ithelpfultoincorporateayogaseriesintotheirregularpractice,becauseoncethesequence is committed to memory, it is easier to establish a routine. We’veincludedseveraldifferentseriesfromwhichtochoose,dependingonyourtime,stamina, and interest.Someof the routines also featuremodifications fordayswhentimeand/orenergyareinshortsupply.

YogaSessionsandRecommendedSequences

Chapters 6 and 7 offer several complete yoga sessions and over 48 mini-sequences from which to choose. The 10 yoga sessions range from shortersessions (20 to 30 minutes) to longer sessions (up to an hour and a half),depending on how much time and energy you have. Select one of the mini-sequences designed for practitioners of specific activities (such as dancing orbicycling)oronethatfocusesonaparticularailmentorissue(suchasbackpain,allergies, or improving flexibility).All of them include thumbnail sketches ofeachposturealongwithreferences to thepagesonwhich thepose instructionsappeariffurtherinstructionisnecessary.

GeneralRecommendations

Toassistwithyourpracticeofyoga—whetherathomeor inaclass—weoffersomegeneralguidelines:

•Waitatleastanhouraftereatingbeforeyoupractice.Ifyou’rereallyhungry,it’sokay tohavea light snack (ahalfacupofyogurtoranenergybar),butdon’t overdo it. You won’t feel as comfortable or move as well with a fullstomach.

• Drink enough water to ensure you are well hydrated, but as with eating,drinking too much will make you feel uncomfortable and have a negativeeffectonyouryogasession.

•Wearloose,comfortableclothingmadeoffibersthatbreatheandallowyoutobendandstretchwithease.Youmaywanttodressinlayersandremoveoutergarments (such as sweatshirts and socks) during the session and add backlayersduringrelaxationwhenthebodycoolsdown.

•Manypeopleliketouseamatwhentheydoyoga.Therearemanytypesfrom

which to choose—“sticky”mats that keepyour feet from slipping and fullermats that provide more of a cushion. You can also use a towel if you arepracticing on a carpeted surface. In poses where your legs are widelyseparated,takeoffyoursocksanduseastickymatsothatyourfeetdon’tslip.

•Someyoga regimes requirepropssuchasbands,bolsters,blocks,andsoon,butingeneral,youdon’tneedalotofspecialequipment,particularlyifyou’rejustgettingstarted.Neckties,belts,andtowelsworkaswellasbands;athickphonebookcantaketheplaceofablock;andafoldedblanketcandoubleasabolster.

•Asmentionedearlier,startyourpracticewithafewwarm-ups.Itreallyhelpstoprepareyourbodyandmindfortheupcomingsession.

•Someposeswill instructyoutoholdyourhandsinfrontofyourchestat theheart center, palms together, in what is known as Namasté. Namasté is aSanskritgreetingindicatingreverenceandhonorandlooselytranslatedmeans“Ihonorthedivineinyou”or“Igreetthelightinyou.”Thissalutationbringsforthfeelingsofrespect,acceptance,andopenness.

•Asageneralrule,inhalewhenyourbodyexpands(liftsup)andexhalewhenyour body contracts (moves down, bends, or twists). When moving into abackbend, for example, inhale; conversely,when going into a forward bend,exhale.Ifyougetconfused,breatheinwhateverpatternfeelscomfortableforyou.Don’tholdyourbreath;themostimportantthingistobreathe.Don’tgetstuckonwhetheryou’rebreathing“right”foraparticularmovementorpose.Unlessdirectedotherwise,breathingisdonethroughthenose.

• Follow the instructions and illustrations in the book but remember that theillustrations show the ideal, whichmay not be realistic for beginners, thosewithphysicalinfirmities,orthosewhohavenotexercisedinalongtime.Someofusarenaturallymoreflexible,whileothersarestronger.Dowhatfeelsrightforyouandyourbuild.Rememberthatevensimpleposescanbedeceptivelyeffectiveandbeneficial.Slow,steadyprogressisasafeandattainablegoal.

•Relaxintoeachpose.Don’tstrainorforce,anddefinitelydon’tbounce!Stretchslowlyandevenly.Ifyoufeelyourself“efforting”andyourbreathisrapid,youfeeldizzy,oraposesimplyhurts—stop.Comeoutof theposeandrestforaminute.Trytheposeagainifthatfeelsrighttoyou.Orskipitandtryitagain

anothertime.Listentoyourinnerguidance.

• Don’t stretch or bend to the point of pain or hold a pose to the point ofweakness. If your muscles shake or if your breathing becomes rapid anduneven,backoffof theposeorstopforafewmomentsand try itagain(butonlyifyoufeellikeit).Ifyoufeelanypainordizziness,stop.Yogashouldnotcausediscomfort.

•Forposesthatworkalternatesidesofthebody,youwillbeinstructedtoworktherightsidefirst,whichaffectstheascendingcolon,thenyourleftside,whichaffects the descending colon. This follows the workings of the digestivesystem.

•Makeanyadjustmentsyouneedtobecomfortable.Whenlyingonyourback(supine), if you feel any back strain or your lower back arches, bend yourknees or place a folded blanket under them. If your neck is uncomfortable,placea smallpillowunderyourhead soyourchin isnotpokingaboveyourforehead.Whenseatedonthefloor,leanagainstawallifitisdifficulttokeepyour back straight.Youmaywish to sit on amat or firm cushionwith yourhips elevated above your knees, a more comfortable position for the lowerback. Sit in a chair if it is easier and feels better. Make sure your spine isextended(lengthened);placeyourfeetonacushiontoensurethatyourkneesandhipsarelevelorthatyourkneesareslightlyhigherthanyourhips.

•Balancingposesmaybechallengingatfirst.Trytofocusonaspotonthefloorafewfeetinfrontofyou.Youwillgainstrengthfromkeepingasoft,steadygaze. Ifyouneedassistance,holdonto thebackofachairor restyourpalmagainstawall.Yourbalancewillimprovewithtime.Breathedeeplyanddon’tgiveup.

• Some poses include modifications to make the postures less or morechallenging, depending on individual strength, flexibility, and energy. If astandingpositionisdifficult,thereisnoneedtoskipabeneficialposesuchasMountain.OptforSeatedMountain(page92)andenjoythesamebenefits.

• Advanced poses are also suggested for those who wish to perform a morestrenuous version of a pose. Full Shoulderstand (page 131), for instance, isoffered as an alternative to Half Shoulderstand (page 130); likewise, ProudWarrior(page65)maybeusedasanadvancedalternativetotheTriangle(page

63).

•Itisimportanttorestbetweenposes.Someofthemoreenergeticposes—suchas Camel or Chair—flood your body with energy. Don’t rush into the nextpose; stop for amoment and enjoy the exhilarating energy coursing throughyour body.Other poses are designed to calm and relax—such asChild poseandThunderbolt.Again, stop and fromyour center of peace and tranquility,feeltensionebb.

•Whether you are doing a breathing exercise, holding a pose, or meditating,concentrateonfull,deepbreaths.Doingsohelpsquiet themind,balance theenergies,andbringyouintothepresentmoment.

• Be sure to include time to relax in Shavasana, the Corpse, after you havecompleted the poses. This ancient pose allows your body andmind to fullyabsorbthebenefitsofyouryogasession.

• Please note that not every exercise included inEssential Yoga is suitable oradvisable for everyone. Before the instructions to each pose, we’ve notedcontraindications (for example, people with hypertension or eye problemsshouldnothavetheheadlowerthantheheart).Pleasefollowanycautionsthatmayapplytoyouandalwaysusecommonsense.

•Finally,beopentoyourpractice,begentlewithyourself,andbreathedeeply.Enjoythemanyblessingsthatyogawelcomesintoyourlife.Namasté.

Cautions/Disclaimer

EssentialYogaisnotintendedasasubstituteforacertifiedyogainstructororayogaclass.Tofindaclass,talktopeoplewhopracticeyogaaboutclassestheyhave enjoyed.You can also checkwith health clubs, schools, or civic centers.LookinthenewspaperforlistingsorchecktheWeb.Ifyou’veneverdoneyoga,it is a good idea to take an introductory class before simply diving in. Trydifferent classesuntilyou findan instructor and styleofyogawithwhichyoufeelcomfortable.If you haven’t exercised before, are pregnant or elderly, have a chronic

condition,orhavebackorneckproblems,pleaseconsultamedicalpractitionerbeforeyoubegin.Don’tdoanyposethatcausesunduepain,shortnessofbreath,ordizziness.Notallexercisesaresuitableforeveryone.Yourphysicalconditionandhealthareimportantfactorsindeterminingwhat’sappropriateforyou.This

oranyotherexerciseprogrammayresultininjury.Theauthor,yogaconsultant,illustrator,andpublisherofthisbookdisclaimanyliabilityfromanyinjurythatmayresultfromtheuse,properorimproper,ofanyexerciseoradvicecontainedin this book. Please consult your professional healthcare provider forinformationandadviceonthesuitabilityofyourexerciseprogram.

1

BREATHINGEXERCISES

WHEREVERWEAREWEHAVETHECAPACITYTOENJOYTHESUNSHINE,THEPRESENCEOFEACHOTHER,THEWONDEROFOURBREATHING.

—ThichNhatHanh

Thischapterfocusesonbreathexpansionandcontrol,knownaspranayama.Thewaywe breathe has a profound effect on the quality of our lives. Our breathaffects the body,mind, and emotions. Shallowbreathing deprives the body ofoxygen and the life-giving force, prana. When we breathe deeply, ourrespiratory, circulatory, digestive, and nervous systems function better. Ourminds become clearer, and our concentration improves. Stress, anger, andtensiondissipate.Throughavarietyofbreathingtechniques,hathayogausespranayamatohelp

usmorefullyoxygenateandpurifyourbodies,toslowandcalmourminds,tosteadyouremotions,andtobalanceourenergies.Thebreathcanbedividedintofour parts: inhalation (puraka), retention or holding the breath in (kumbhaka),exhalation(rechaka), and finally, suspension or holding the breath out (bahyakumbhaka).Inhalationbringsnourishmentandenergy,holdingthebreathallowsprana to fullyenterandenergize thebody,exhalationcleanses thesystemandquietstheemotions,andsuspensionextendsthebenefitsofexhalationbyfurthercalming your entire being. Full, deep breathing that includes all four stages—inhalation, retention, exhalation, and suspension—properly fuels, energizes,cleanses,balances,andrelaxestheentiresystem.The 12 exercises included in this chapter encourage conscious yogic

breathing, which engages the diaphragm, the large dome-shaped muscle thatenablesustobreathe.Whenweinhale,thediaphragmlowersintotheabdominalarea, drawing air into the lungs; when we exhale, the diaphragm rises up,pushing the air out. Diaphragmatic breathing allows us to fill our lungscompletely,bringinginafreshsupplyofoxygen,andthenexpelallthestaleair

asweexhale,promotinghealthandwell-being.Many of these breathing exercises include counting to help you slow and

lengthenthebreathandtoencourageyoutofocusonyourbreathing.Ifyouarenew to pranayama, try to make your exhalation as long as your inhalation;eventually, see if you can slowyour exhalation so that it lasts longer than theinhalation, an effective way to thoroughly calm your body and mind. Theexhalationshouldalsobelongerthanorequaltotheretentionofthebreaththatfollowsinhalation.Mostofthesebreathingexercisesmaybedonefromasupineposition(lying

on your back), in a comfortable seated position on amat or a cushion on thefloor,orseatedinachair.Wheninaseatedposition,allowyoursittingbonestosink into the chair or cushion. Your pelvis is level, and your shoulders arerelaxed and down away from the ears. Your chin is parallel to the floor andretracted slightly.Gentlypressout through thecrownofyourhead. Ifyouareseatedinachair,yourkneesmaybeslightlyhigherthanorevenwiththehips;iftheyarenot,placeyourfeetonacushion(seeintroductiontoseatedposes,page89).Ifyouareseatedonthefloor,youmaywishtositinEasypose(page90)orHalfLotus(page90).Youreyesmaybeclosedordowncast.If any part of the exercise bothers you—if you’d rather not count, or if the

count is too long or too short, for instance—make whatever adjustments youneed.Somebreathingexercisesusesoundsasawaytocalmthebodyandmind.Although you may feel self-conscious, this is a great way to focus andconcentrate on your breath. If you have trouble breathing or have a cold orbronchitis,waituntilyoufeelbetterbeforeyoudoanydeepbreathingexercises.Ifyousufferfromheartdiseaseorasthma,consultaphysicianfirst.Beforeyoubegin,startbyfocusingonyour“normal”breathingpattern.Sitor

lie inacomfortableposition.Closeyoureyes.Observeyourbreath.Trynot tochange or judge; simply observe.Does the pace of your breath seem rapid orslow? Is it even or uneven? Does your inhalation last longer than yourexhalation?Doyouholdyourbreath?Whatpartsofyourbodymovewhenyoubreathe?Doyounoticeanyareasoftightnessortension?Doyoubreathemorefrom your chest or your belly?Do you breathe through your nose ormouth?Doesobservingyourbreathmakeyouuncomfortable?Answerstosomeofthesequestions may not come right away; sit with them for a while and see whatarises. Focusing on your breathing can also become a form of meditation,anotherwaytofocusandalleviatestress.Once you becomemore familiarwith your breathing pattern, the following

exerciseswill help you exploreways to use your breath to feel stimulated or

relaxed.As you breathe deeply, acknowledge themiracle of your breath—thisamazinglife-givingforcethatwesooftentakeforgranted.

ALTERNATENOSTRILBREATH(AnulomaViloma)

Althoughwemaynot be awareof it,wenormallybreathe inone-to two-hourcycles; first one nostril, then the other is dominant. (If you’re curious, checkwhichnostril is dominantby closingoffonenostril andbreathing through theother;reverse,andcomparetheairflowfromeach.)Prolongedbreathingthroughonesidecandrainourenergy.AnulomaViloma,anancientbreathingtechnique,hasaprofoundstillingeffectonthemindandrestorestheproperbalancetoourbreathing pattern, which equalizes the energies and pathways of the nervoussystem.Placingyour indexandmiddlefingersonyourforeheadstimulates the“third eye,” our center of intuition and connection to the higher self. PracticeAlternateNostrilBreathwheneveryouseekacalm,clearstateofmind.

• Before you begin, you may wish to use a tissue to clear your nostrils. Sitcomfortablyinachairoronamat,keepingyourspinestraight.

• Place the index and middle fingers of your right hand on your forehead,betweentheeyebrows.Yourthumbrestsontherightnostril;theringandbabyfingersrestonyour leftnostril. Ifyouprefernot toplaceyourfingersontheforehead,curltheindexandmiddlefingerstowardthepalminstead.

• Inhale andexhale.Close the rightnostrilwith the thumb; inhale through theleftnostrilforacountof5.

•Closebothnostrils; holdyourbreath for a countof5. (If holding thebreathcausesdiscomfort,reducethecountoreliminatealtogether.)

•Liftthethumb;exhaleforacountof5throughtherightnostril.

• Inhale through the rightnostril for a countof5,hold for a countof5, closeyour right nostril, and exhale through the left nostril for a count of 5. Thiscompletes1round.

•Repeatfor4morerounds.

EXPANSIVEBREATH(PhullanaPranayama)

This rejuvenating, expansive breath opens the chest, promoting a sense ofwellnessandfulfillment.Themovementalsohelpsrelievetensioninyourbackandkeepsyourspineflexible.Dothisenergeticbreathingexercisewhenyoufeelcold,tired,orrundown.Itcanalsodoubleasawarm-uptoanyyogasession.

•Standwithyourfeetaboutshoulder-widthapart.Holdyourarmsstraightoutinfrontofyouwithpalmstogetheratchestheight.Makesureyourshouldersaredownandawayfromtheears.

FIG.1:

•Openyourmouthand inhale throughthemouthasyouflingyourarmsopenandback,bendingthewristssoyourfingertipspointawayfromyou.Lift thechinslightly.Youreyeslookupward.

FIG.1

FIG.2:

•Exhalecompletely throughthemouthasyoubegintocomeforward, tuckingyourchin,andbendingatthewaistandknees.Handsmaybeclaspedtogetherinfrontofthechest,ortheymayrestonyourthighs.

•Letyourheadhangsothatthereisnopressureonyourneck.

•Repeatthiscycle12timesatwhateverpacefeelsbestforyou.

FIG.2

BELLYANDCHESTBREATHING(KuksaPranayama/UroPranayama)

Althoughthisbreathingexercisemaybedonefromaseatedposition,itmightbeeasiertofeelthemovementofyourbreathwhilelyingonyourback.Makesureyou are comfortable so that you can attend to your breathing and not bedistractedbydiscomfortinyourneckorlowerback.Thisexerciseallowsyoutofullyexperiencediaphragmaticbreathingandpurifyandoxygenateyoursystem.Anaddedbenefit is tension releaseandanxiety relief, resulting ina feelingofcalmandserenity.

•Lieonyourback(althoughyoumaysitifthatispreferable).Placeablanketorbolsterunderyourknees ifyoufeelanystrain in the lowerbackandasmallpillowunderyourneckifyoufeelanytensionatthebackofyourneck.

FIG.1:

•Closeyoureyes.Placeyourhandslightlyonyourbelly.Focusyourawarenessthere.

• Breathe in slowly. Feel your belly begin to expand and round. Your chestshouldnotmove.Ifyou’dlike,countto5asyouinhale.

•Exhaleslowlyandfeelyourbellybegintoflatten.Ifyou’dlike,countto5asyouexhale.

•Restforafewsecondsandrepeat6moretimes.

FIG.1

FIG.2:

•Moveyourhandssothattheyrestonyourupperchest.

•Shiftyourattentiontothemiddleofyourchest.Inhaleandimaginethebreathexpanding into the front, sides, and back of the chest. Feel your rib cageexpand.

•Exhalecompletely.

• Continue breathing in this manner 6 more times, counting inhalations andexhalationsifyouwish.

•Whenyou’redone,comparehowyoufeltwhenyoudidBellyBreathingwithhowyoufeltwhenyoudidChestBreathing.

FIG.2

BREATHOFFIRE(Kapalabhati)

Kapalabhati, an energizing and purifying breath, literally means “skullbrightening.” It aerates the entire system by greatly increasing the flow ofoxygen throughout the body, tones the abdominal muscles, strengthens thediaphragm, increasesenergy,andhelps improveconcentration.DonotperformBreathofFireortheraisedthumbsalternativeifyouhavehighbloodpressure,

diabetes, or epilepsy or if you suffer from depression or insomnia. If youexperiencedizziness,consultayogateacherforguidance.

•Sitwithyourspinecomfortablyextended.Keepyoureyesclosedordowncast.

•Inhale.

•Exhalevigorouslybypullingbackyourabdominalmuscles.Thiswillcauseashort,forcefulexpulsionofairthroughthenose.Imaginethatyourexhalationscouldblowouttheflameofacandle.

•Repeatwithasteady,quickseriesof20exhalations.

•Stopandallow thebreath to return tonormal.Repeatwithanother setof20exhalations.Graduallyincreaseto3setsof20exhalations.

BREATHOFFIREWITHRAISEDTHUMBS(UditanguliKapalabhati)

In addition to giving you all the benefits of Breath of Fire,Kapalabhati witharmsandthumbsraisedisapositionofpowerthatstrengthenstheenergycenterlocatedatthesolarplexus,betweenthenavelandbreastbone.

•Sitwithyourspinecomfortablyextended.

•RaisebotharmsaboveyourheadinaVpositionwithoutbendingthemattheelbows.Palmsfaceforward,fingersarelightlycurled,andthumbspointin.

•FollowthedirectionsforBreathofFire.

•Loweryourarms;breathenormallybetweensets.

CHINPRESSBREATH(MurchaPranayama)

Chin Press Breath stimulates the thyroid, which regulates metabolism, whilestretching the muscles at the back of the neck. It improves willpower andconcentration and promotes a sense of inner peace. While doing MurchaPranayama, focusonagoalyouwouldliketomeet,knowingthatyoursteadybreathingismovingyouthatmuchclosertoaccomplishingit.

•Sitwithyourspinecomfortablyextended.Closeyoureyes.

•Inhalethroughyournoseforacountof5.Liftyourchest,movingyourheadbackslightlyasyoutuckyourchintowardyourchest.

•Holdyourbreathforacountof5.(Breathcountmaybemodifiedtosuityourcomfortlevel.)

•Exhalethroughyournoseforacountof5.

•Raiseyourchinsothatit’slevelwiththefloor.

COMPLETEBREATH(ParipurnaPranayama)

Ithasbeensaidthatthebreathisthepulseofthemind.Whenwearetense,ourbreathingbecomesrapidandshallow;this, in turn,heightensour tensionlevel.PracticingCompleteBreathwillcalmyouremotions,relievetension,relaxyourmuscles,andhelpyouconcentrate.CompleteBreathalsopurifiestherespiratorysystemasyouexpelstaleairfromyourlungsandoxygenateyourbloodcells.Asan added benefit, deep breathing helps your complexion by increasingcirculation and bringing more blood to the face. It’s simple . . . just breathe(deeply).RelishthefeelingofhealthandserenitythatCompleteBreathbrings.

•Thisbreathingexercisecanbedoneinanycomfortableseatedpositionwiththebackstraight,orinCorpsepose(page127)withbolstersunderyourknees tokeepthelowerbackonthefloorandtopreventstrain.

•Relax;closeyoureyes.Ifyoulike,youmayrestonehandlightlyonyourchestandtheotheronyourstomach.

•Exhalecompletely.Inhaleslowlyandbeginsippingair in throughyournose.Allowyourstomachtoexpandlikeaballoon.

• Continue to sip in the breath, allowing the air to move into your chest,completelyfillingthelungs.Sipinonemorebreath.

• Hold your breath (retention) for a few moments. Begin exhaling slowlythroughthenose,downintothechestandabdomen,squeezingoutallthestale

air from the bottom of the lungs. Hold the breath out (suspension) for amoment.

•Repeat5times.

Youmayalsowishtotrya4-partbreathdoneinaseries:

• Inhale foracountof5,exhale foracountof5 (no retentionor suspension).Repeat3times.

•Inhaleforacountof5,holdforacountof2,exhaleforacountof8,andholdoutforacountof2.Repeat3times.

•Inhaleforacountof8,holdforacountof2,exhaleforacountof10,andholdoutforacountof2.Repeat3times.

•Inhaleforacountof5,holdforacountof2,exhaleforacountof8,andholdoutforacountof2.Repeat3times.

• Inhale foracountof5,exhale foracountof5 (no retentionor suspension).Repeat3times.

COOLINGBREATH(ShitaliPranayama)

Youprobablywon’twanttoperformthisbreathingexerciseinfrontofamirror(unlessyoucoulduseagoodlaugh).ButShitaliPranayamaisaneffectivewaytocoolthebodyandcalmthemindwhileexpellingtoxinsfromthesystem.Itis

alsosaidtorelieveavarietyofstomachandlower-abdominalailments.Trythistypeofbreathingonawarmdaywhentheheathasyoufeelingoverwhelmed.

•Sitwithyourspinecomfortablyextended.

•Curlthesidesofyourtonguetoformastrawbetweenyourlips.

• Inhale through theopening createdbyyour tongue for a count of 7. (Breathcountmaybemodifiedtosuityourcomfortlevel.)

•Withdrawyourtongue,closeyourmouth,andholdyourbreathforacountof7.

•Exhalethroughyournoseforacountof7.

•Repeat5or6times.

HUMMINGBEEBREATH(Brahmari)

Thevibrationcausedbythisexhilaratingbreath,similartotheonecreatedwhenchantingOm,helpsyoureleasetensionbycalmingthebodyandmind.Focusingonsoundandvibrationalsohelpsgroundyouinthepresentmoment,fillingyouwithpeaceandcontentment.Asyoudothisbreathingexercise,imagineyouaresitting outside on a sunny day, listening to the soothing hum of honeybeesworkinginaflower-filledgarden.

•Sitcomfortablywithyourspineerect.

•Closeorloweryoureyes.

• Inhale deeply for a count of 7. (Breath countmay bemodified to suit yourcomfortlevel.)

•Withlipspartedslightly,humasyouexhaleforacountofupto14.

•Asthemomentumbuilds,seeifyoucangetyourlipstovibrateasyouexhale.

•Repeat2moretimes.

SOUNDINGBREATH(Ujjayi)

AlsoknownasVictoriousBreath,Ujjayi is a calmingbreath that balances thenervoussystem,slowsthemind,andstillstheemotions.Thesoundmadebythisbreath could be compared to that made by the ocean, which can have atranquilizinginfluence.Youmaywishtovisualizethecleansing,calmingoceanwhenyoupracticethis typeofbreathing,whichexpelsstaleairfromthelungsandpurifiestherespiratorysystem.

•Sitwithyourspinecomfortablyextended,orlieinCorpsepose(page127).

•Exhalecompletely.

•Draw in the breath slowly through your nose, allowing the inhalation to fillyourabdomenandlungs.

•Contractthebackofyourthroatslightlyandmakeasoft,hissingsoundasyouexhaleandinhaleslowlythroughthenose.Thesoundshouldbeaudiblebutnotloud,similartothesoundofsteamsoftlyescapingfromaradiator.

•Continuebreathingslowly,focusingonthesoundyoumake,asyouinhaleandexhale.

•Repeat3to5times.

SUCKINGBREATH(SitkariPranayama)

Manyyogabreathswarmandenergize,butSitkariPranayamaisalsoacoolingbreath, likeShitali, orCoolingBreath (page27).Because yourmouth is openduring the inhalation, youmaywish not to do this breathing exercise if yourteethandgumsaresensitivetotherushofcoolair.

•Placethetipofyourtongueontheroofofyourmouthjustbehindyourupperteeth.

•Withthemouthopenbutkeepingtheupperandlowerteethtogether,drawthebreathinthroughthemouthforacountof7.(Breathcountmaybemodifiedtosuityourcomfortlevel.)

•Closeyourmouthandholdforacountof7.

•Breatheoutthroughyournoseforacountof7.

•Repeat5or6times.

SUFIMOTHER’SBREATH(SufimataPranayama)

Sufi Mother’s Breath is said to promote a feeling of safety, security, andnurturing. Aswith all deep breathing exercises, the increased flow of oxygenimproves the complexion and cleanses the inner organs by helping to removetoxinsfromthesystem.Ontheinhalation,concentrateonasenseofwell-beingthat enfolds you like a soft, warm blanket; when you exhale, acknowledgesomeoneinyourlifewhohasnurturedandcaredforyou.Feelprotected,secure,andloved.

•Sitwithyourspinecomfortablyextended,orlieinCorpsepose(page127).

•Breathe in through the nose for a slow count of 7.Hold the breath in for acountof1.(Breathcountmaybemodifiedtosuityourcomfortlevel.)

•Breatheoutthroughthenoseforacountof7.Holdthebreathoutforacountof1.

•Repeatafewtimes.

2

WARM-UPS

TOKEEPTHEBODYINGOODHEALTHISADUTY...OTHERWISEWESHALLNOTBEABLETOKEEPOURMINDSSTRONGANDCLEAR.

—Buddha

Admit it: Do you warm up before every yoga workout at home? Or do youusuallyskip itbecauseyoudon’thavemuchtime . . .ormuchpatience?Yourintentionsmaybegood,butnextthingyouknow,you’redoingDownwardDogwithouthavingstretchedyourlegsfirst.Baddog!Ihope thischapterwillconvinceallofuswho invariablyskip thewarm-up

that not only is it healthy towarm up before any kind of exercise—includingyoga—butitfeelsgood,too.Youdon’tneedtomakeitalongwarm-up.Threeor four different stretches is all it takes to get the muscles in your neck,shoulders, torso, and legs warmed up and moving. Warming up increasescirculationtothepartsofyourbodythatyouwillbeusingandalsohelpsyourmindfocusontheseareas,resultinginamoreeffectiveyogasession.Warming up for a yoga session is done slowly and with concentration. In

general,thewarm-upsaresimple,dynamicmovementsthatbend,flex,twist,andstretchdifferentpartsofthebodyandprepareyouforthemorestrenuousposestocome.Thischapterfeatures27warm-upsthatcanbedonestanding,kneeling,sitting, lying on your back, and lying on your stomach. Your body mayinstinctively letyouknowwhichwarm-upfeels just right,oryoumaywish torefertothesessionsinchapters6and7forrecommendationsonwhatworksbestbeforeaparticularpose.One bonus a goodwarm-up session provides is that youwill enjoy similar

physical and emotional benefits to those gained from a yoga workout. Forexample, doing awarm-up such asKneeHug (page 46)will give your lowerback muscles an excellent stretch, massage your entire back and lowerabdominalorgans,andincreaseenergythroughoutyourbody.Afewroundsof

ChoppingWood(page35)willactivateandenergizethenervoussystem,workyourarmsandbacksofyourlegs,andbringahealthyglowtoyourcomplexion.And you’ve reaped these benefits before you’ve actually started your yogasession.I hope you’re convinced that the warm-up is an integral part of a yoga

practice.Butdon’ttakemywordforit.Tryafewofthefollowingwarm-upsandexperiencethebenefitsforyourself.

StandingWarm-Ups

STANDINGPELVICTILT(ParyutthitaVastinirvlina)

YoucandoStandingPelvicTiltalmostanywhereoranytime—atworkorwhilewaiting in line (you don’t really need a wall to lean against; simply tilt yourpelvisasyoustand).Thiswarm-uphelpspreventandrelievelowerbackfatigue,strengthens the abdominal muscles, and promotes an overall feeling ofrelaxation.

•Standwithyourbackagainstawall.Yourheelsshouldbeabout6inchesfromthewall.

•Keepyourfeetseparatedandparallelandyourkneesslightlybent.Youcanrestyourhandsonyourthighs,byyoursides,oralongthewall.

•On an exhalation, tilt your pubic bone up and tailbone down by contractingyourabdominalmuscles.Inhaleasyourlowerbackpressesagainstthewall.

•Repeatthissubtlepelvicmovementseveraltimes.

BARRELMOVEMENT(Kabandha)

Loosenyourbackandhipsasyoumoveyourlowerbodyinacircularmotion,asif you were using a hoola hoop. This slow, hypnotic movement increasesflexibility in the lowerback, loosens thehips, relaxes thebody, andcalms themind.

•Standwithyourfeetabouthip-distanceapart.Armshanglooselybyyoursides.Makesureyourspineiscomfortablyextended,yourshouldersaredownawayfromyourears,andyourabdominalmusclesareslightlyengaged.

•Closeorloweryoureyes.FIG.1:

• Inhale and slowly beginmaking small circleswith your hips in a clockwise

direction.

•Gradually allow the circles to expand so that your hips aremoving in largecircles. Try to keep your upper body stationary; themovement should be inyourhipsonly.Imaginethatyou’vewrappedatowelaroundyourhipsandthatyouaretryingtocleantheinsideofabarrel.

•Continuefor12clockwisecircles.

• Stop. Breathe and feel the energy swirling in your hips, lower back, andabdomen.

FIG.1

FIG.2:

•Resumebymakingsmallcirclesintheopposite(counterclockwise)direction.

•Graduallyincreasethesizeofyourcircles.Maketheinsideofthatbarrelshine!

•Make12circles.Stop.Relaxasyouenjoyfeelingtheenergywhirl.

FIG.2

TORSOTWIST(MadhyadehaParivrttana)

Weusedtodothiswhenwewerekids, justfor thefunof it.Asawarm-up, itloosensupyourarms,torso,spine,andwaist.Tryitanytimeyourealizeyou’vebeen sitting too long and haven’t moved around much. It will energize yourupperbodyandmakeyoufeellikealittlekidagain.

• Stand with your feet about shoulder-width apart. Your spine is comfortablyextended,andyourshouldersareawayfromtheears.Yourarmshanglooselybyyoursides.

•Engageyourabdominalmusclesslightly.FIG.1:

•Begin turningyourupperbody,shoulder first, fromoneside to theother.Asyoualternate,allowyourarmstoswingslowlyasthoughtheywereemptycoat

sleeves.

•Letyourheadfollowthemovementofyourupperbody.

FIG.1

FIG.2:

•Asyoupickupthepace,allowtheheelofyourrightfoottocomeoffthefloorwhenyourbodyturnstotheleft.Yourleftheelriseswhenyourbodyturnstotheright.

•Repeatthisside-to-sidemotionforaslongasyoulike.

•Whenyoufeelready,slowthemotionandgraduallyreturntocenter.Feeltheenergystreamthroughyourbody.

FIG.2

CHOPPINGWOOD(KashthaCchindana)

Thiswarm-upisguaranteedtoawakenyourwholesystemandgetthingsmovingby increasing your heart rate and respiration. The circulation throughout yourbody will increase, and your complexion will improve. The easy forward-bendingmotionlimbersupyourbackandlessensneckstrain.Don’tperformthiswarm-upifyouhavehighbloodpressure,heartdisease,orglaucoma.

•Standwith legsaboutshoulder-widthapart.Keepyourkneesslightlybent toavoidstraininthelowerback.

FIG.1:

•Inhalethroughyourmouthandraiseyourarmsoveryourheadasifyouwere

holdingahatchet.

FIG.1

FIG.2:

• Bend your knees. Exhale through your mouth, slightly tuck your chin, andbend from thewaistwhileallowingyourarms to fall forwardanddown inachoppingmotion.Bendasfarasyoucanwithcomfort.

•Inhaleandraiseyourupperbody.

•Continuethis“chopping”movement12times.Increasetheflowofenergybymakingeachexhalationaudible.Asyourepeatthemovement,yourbodymaynaturally bend further as your arms get closer to the floor. If it feelscomfortable,allowthenaturalswingofyourarmstogothroughyourlegs.

• Return to a standing position and lower your arms. Feel the energy coursethroughyourbody.

FIG.2

WATERWHEEL(VaariChakrasana)

This dynamic warm-up releases tension in the pelvic area, limbers the spinalcolumn, and increases respiration and circulation while energizing the entiresystem.Imaginetheenergymovingupanddownyourspineinasmooth,fluidmotion, likewater cascading over a dam.Don’t perform thiswarm-up if youhavehighbloodpressure,heartdisease,orglaucoma.

•Standwithyourfeetaboutshoulder-widthapart,withkneesslightlybent.FIG.1:

•Placeyourpalmsagainstyourlowerback,fingerspointingdown.

• Relax your lower jaw as you open your mouth slightly. Inhale through themouthandarchbackward,gentlypressingyourhandsintoyourlowerbackforsupport.Gazeupward,keepingyourneckinlinewiththespinetoavoidputtinganypressureonyourneck.

FIG.1

FIG.2:

•Exhalethroughthemouthand“spill”forwardlikeawaterwheel,bringingyourchin toward your chest and letting your upper body hang and arms dangle.Keepyourkneesbent.

•Repeatthemovement8to12times.Feelfreetoaddsoundwhenyouexhaletoreallygetyourenergyflowing.

FIG.2

HANDS-TO-WALLSTRETCH(KudyaHastya)

This movement tones and strengthens the muscles of the upper chest andstrengthensthearmsandwrists.Thefartheryoustandfromthewall, themoreenergetic the exercisewill be and themoreyouwillworkyour chest andarmmuscles.

FIG.1:

•Standwithyour spinecomfortablyextended, arms shoulder-distanceapart infrontofyouwithyourpalmsagainstthewall.

• Position your body so you are an arm’s length from thewall. Your body isstraight,leaninginataslightangle.

•The fingers of both hands point toward eachother slightly, touchingbut notoverlapping.(Ifthisisuncomfortable,adjustthehandposition.)Yourshouldersare relaxed, and your feet are flat on the floor. Engage the abdominals topreventarchinginthelowerback.

FIG.1

FIG.2:

•Inhale.Exhaleandslowlybendtheelbowssothat,graduallyandwithcontrol,yourupperbodymovestowardthewall.

• Bring your face as close to the wall as you can with comfort. Your bodyremainsstraight.Donotbendatthewaistorknees.

•Holdforafewmoments,breathingnormally.

• Inhale and slowly push away from thewall until your arms are straight andyourbodyiserect.Loweryourarms.Relaxandbreathenormally.

•Repeat8to10times.

FIG.2

KneelingWarm-Ups

CATANDDOGSTRETCH(BidalaKukkutaUttana)

Asyoualternatebetweenanangryhunchbackcat andahappyswaybackdog,youincreasethesupplenessofyourspine;stretchthemusclesalongyourback,neck,andarms;andimprovecirculation.DoingCatandDogStretchwillkeepyour spine flexible and strong, so important tomaintaining good posture andoverallwell-being.

• Kneel in “table position,” with knees under hips and arms beneath theshoulders.

•Yourbackisflat,andyourheadfacesdownwardtocreateanextensioninthebackoftheneck.

FIG.1:

•Exhale and slowly drop your head and tailbone.Arch your back and exhalefurtherasyoupullyournaveluptowardyourspine.Imagineyouareahissingcat.

FIG.1

FIG.2:

• Inhale and slowly raise your head and tailbone, letting your abdomenmovetowardthefloor.Yourbackisnowcurvedinasubtleswaybackposition.Lookupslightlywithoutoverextendingtheneck.Imagineyouareafriendlydog.

•Continuealternating,movingslowlybetweencatanddog10times.

•Asyourspinewarmsup,deepenyourinhalationsandexhalations.

FIG.2

SIDE-TO-SIDESTRETCH(AnyonyaPaksaNayana)

Here’s a wonderful warm-up that perhaps you’ve never done—moving your

spinefromonesidetotheotherasthoughyouwereadogtryingtoseeitsowntailbylookingtooneside,thentheother.Thisside-to-sidemovementalsokeepsthe spine flexibleandstretches themusclesalong the sidesof theupper torso.Do this after Cat andDog Stretch (facing page), whichmoves the spine in adifferent direction; done together, these two stretches will greatly reduce anystiffnesscausedbytoomuchsittingandinactivity.

• Kneel in “table position,” with knees under hips and arms beneath theshoulders.

•Yourbackisstraight,andyourheadfacesdownward.

•Turnyourheadtotheleftsothatyouarelookingbehindyou.Atthesametime,moveyourlowerbodytotheleftsothatyourbodyisintheshapeofacomma.Don’tstrain.Feelagentlestretchontherightsideofthebody.

•Nowreversethestretchsoyouaremakingacommaofyourbodyontherightside.Feelagentlestretchontheleftsideofyourbody.

•Alternate5timesoneachside.

THREADINGTHENEEDLE(SuciSutrana)

FeeltensiondissipateafterafewroundsofThreadingtheNeedle.Thiswarm-uploosensthemusclesintheback,shoulders,andneckwhilereleasingtensionintheneckandshoulders.Atthesametime,itmassagestheabdominalorgansandrelaxesandrefreshestheentiresystem.

•Beginin“tableposition,”witharmsundershouldersandkneesunderhips.

• Imagine that your right hand holds a needle and long thread. Inhale and liftyour right arm out to the side and then up toward the ceiling; if your neckpermits,allowyourgazetofollowyourhand.

FIG.1:

•Exhaleandthreadtheimaginaryneedlethroughthespaceunderyourleftarm.Allowyour rightshoulder,upperarm,andsideof the face to“melt” into thefloor.

•Remain in this position for several seconds.Let yourbreathhelpyou softenfurtherintothepose.

FIG.1

FIG.2:

•Foranaddedstretch,raiseyourleftarmtowardtheceiling.Ifyourneckfeelsokay,lookupatyourraisedhand.

•Makesmall,slowclockwisecircles,graduallyincreasinginsize;thenreversedirection.

•Slowlyreturnto“tableposition”andrepeatonotherside.

FIG.2

SeatedWarm-Ups

NECKROLLS(KanthaLuthana)

Most of us find that our necks bear the brunt of the stress and tension in ourlives. These simple neckmovements can be donewhile you’re sitting at yourdesk,watchingtelevision,orwaitingforthetrain.Onesideofyourneckmaybetighterthantheother,sobegentleanddon’toverstretch.Thepoppingorgrittingnoises youmayhearwill usually subside over time.Themovements lubricateandstretchtheneckjointsandrelieveresidualtensionintheneckandshoulders.

•Sitwithyourspinecomfortablyextendedandyourheadupright.FIG.1:

•Exhaleanddropyourheadforward,withyourchintowardyourchest.

•Inhaleandraiseyourheadupsothatchinislevelwiththefloor.

•Repeat5to7times.

FIG.1

FIG.2:

•Withyourheadupright, slowlydropyour left ear towardyour left shoulder.Holdforafewbreaths,allowingtherightsideofyournecktorelease.

•Letyourrighthandfalltowardthefloorandallowittopullyourrightshoulderdownslightlytogentlyincreasethestretch.

•Takeyourlefthandandplaceitjustaboveyourrightear.Increasethestretchbyaddingsomegentlepressurewithyourhand,increasingthestretcheversoslightly.Be careful not to tugor pull your head to the left.Hold for 8 to10seconds.

•Relaxthelefthandtothefloor,returningyourheadtoanuprightposition.

•Performthestretchontheoppositeside.

FIG.2

SHOULDERSHRUGS,CIRCLES,ANDTWISTS(AmshaVrttana,AmshaCakra,AmshaParivrttana)

Ifthere’soneplacewhereweholdtension,itisusuallytheneckandshoulders.The next time you feel tense (during a difficultmeeting,whilewaiting for animportant phone call, after a trying day), notice if your neck aches and yourshouldersarehunchedupandtight.Thesethreemovementswillcurewhatailsyou while improving flexibility in the upper back, shoulders, and arms;stretchingthemusclesalongtheuppertorso;andincreasingupperarmstrength.

•Sitinacomfortableposition.FIG.1:

•Bring both shoulders up toward the ears as high as you can.Exaggerate theshrugandaccentuatetheholding.

•Release,lettingshouldersdropbackanddown.

•Repeatafewtimes.

FIG.1

FIG.2:

•Bendbothelbowsandlightlyplaceyourfingertipsontopofyourshoulders.

•Rotateyourelbowsasthoughyouweredrawingsmallcirclesonthewalls.

•Circle5timesinonedirection;reversedirectionandcircle5moretimes.

•Dropyourarms.Asyoubreathedeeply,focusonhowrelaxedyourneckandshouldersfeel.

FIG.2

FIG.3:

•Onceagain,bendbothelbowsandlightlyplaceyourhandsonyourshoulders.

• Inhale and exhalewhile, slowly andwith control, turn your upper torso andheadtotheright.Holdforafewseconds.

•Inhaleandreturntocenter.Exhaleandslowlyturnyouruppertorsoandheadtotheleft.Holdforafewseconds.

•Inhaleandreturntocenter.Repeat8to10timesoneachside.Withoutstrainingorforcing,engagetheabdominalmusclesslightly(tosupporttheback)andtrytoturnabitfurthereachtime.

FIG.3

BLADE

(KshuraAsana)

Thiswarm-upnotonlyfeelsgood,butitcanbedoneatyourdeskwheneveryouneed a quick refresher. It helps tone and strengthen the pectoral muscles andopens the chest. The Blade also releases tension held between the shoulderblades,helpingtorelaxtheentirebody.

•Sitinacomfortablepositionwithyourspineextended.FIG.1:

•Inhale,raisingyourarmsouttothesidesatshoulderlevelinaTposition.Bendyourelbowssoyourarmsareinfrontofyourchest,palmsdown.Yourhandscometowardeachotherwiththetipsofthemiddlefingerstouchinglightly.

FIG.1

FIG.2:

•Exhale.Inhaleslowlyasyougraduallypushbackwardwithyourelbowssothatyour hands move away from one another. Feel your shoulder blades cometogetherwithasteady,squeezingmotion.

• Hold the position, with your arms as far back as is comfortable, for a fewseconds,breathingnormally.

•Exhaleand,withfocus,bringyourarmsbacktostartposition.

•Repeatthemovementslowly3to5times.

•Exhaleandgraduallyreleasetheposition,lettingyourarmsfalltoyoursides.

Relaxby shruggingyour shoulders andgently shakingoutyourhands a fewtimes.

FIG.2

SupineWarm-Ups

FULLBODYSTRETCH(SarvaKayaUttana)

Dothiswarm-upbeforeyouryogasessiontomakesureyourbodyiscompletelystretched out and ready for the upcoming poses. It loosens up themuscles ofyour arms, legs, and torso while stretching your spinal column to its fullestlength. Coordinating your breath with the movement removes toxins andincreasescirculationthroughoutthebody.Thisisalsoagreatstretchtodoinbedwhenyouwakeupinthemorning.

•Lieonyourback.Makesureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

•Onaninhalation,bringyourarmsupoveryourheadandontothefloorsothatthebacksofyourhandsrestonthematortowel.Becarefulnottooverstretchyourshoulderjoints.

•Exhaleandstretchyourarmsandlegsinoppositedirections.Openyourhands

so the fingers are splayed; point your toes.Open yourmouth and your eyeswide.

•Reallystretch.•Imaginethatafriendhastakenholdofyourwristswhileanotherfriendholdsyourankles.Togethertheygentlyandlovinglypullonyourwristsandankles,givingyouthebeststretchyou’veeverhad.

•Continuetobreathe,stretchingfurtherwitheachexhalation.

•Exhaledeeply,returnyourarmstoyoursides,andrelaxyourentirebody.Feelasenseoflettinggoasyoureleasefurtherintothefloor.

KNEEDOWNTWIST(AdhoJanunahParivrttaAsana)

Thisexercisewillwarmupyourbackandhips.It’sagreatstretchtodobeforePigeon(page117).

•Lieonyourbackwithlegsextendedandabouthip-distanceapart.Makesureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

•ExtendyourarmsouttoeachsideinaTposition,palmsturnedup.

•Bendyourleftknee.Placetheleftfootlightlyontherightthighwhereveritiscomfortable.

•Trytokeepyourleftshoulderonthefloor.Inhale.

•Onanexhalation,begin to loweryour leftkneeto therightso that itcrossesoveryourbody.

•Toassistinloweringyourkneetothefloor,placeyourrighthandonyourleftkneeanduseittogentlyandgraduallyguideyourkneetotheright.

•Donotletyourlefthipgobeyondtheimaginaryverticallineformedbybothhips.Yourlefthipmaybestackedabovetheright,butdon’tallowittogoany

further.

•Ifyourneckpermits,slowlyturnyourheadtotheleftwithoutstraining.

•Breathedeeplyasyouholdthetwistfor15to30seconds.

•Inhaleandreturnyourleftlegtothecenter.Feeltheresults.

•Straighten the legandcomplete thepostureon theother side.Compareyourrightandlefthipsandnoticethedifferences.

•Repeatafewtimesoneachside.

KNEEHUG(Apanasana)

Can’tget thee toamassage therapist?Treatyourself toa simpleandeffectivelower back massage with Knee Hug. This warm-up stretches the lower backmuscleswhilemassagingtheentirebackandthelowerabdominalorgans.Feelenergybeingrestoredtoyourentirebody.

•Lieonyourbackwithyourheadrestingcomfortablyonthefloor.Makesureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

•Bendbothkneesandbringthemtoyourchest.

•Wrapyourarmsaroundbothshins,graspingyourforearmsorwrists.Lightlysqueezeyourlegs.

• Gently roll from side to side, massaging the lower back. Your head rests

comfortablyonthefloorandmovesinthesamedirectionasthebody.

• For a variation, unfold your arms and place your hands on your knees. Partyourkneesslightlyandmakeslowcircleswiththem,massagingyourhipsandsacrumintothefloor.

•Allowyourmovementstobeslowandgentle.Yourheadstaysontheflooratalltimes.

ALTERNATINGKNEEHUG(ApanasanaII)

Thiswarm-up provides the same benefits asKneeHug but ismore energetic,since it tones the abdominal muscles. In addition, it strengthens the neckmuscles, which can gradually weaken as we grow older. It also helps restoreenergythroughoutthebody.AlternatingKneeHugisagreatstretchtodoafteralongdayattheoffice.

•Lieonyourback.Makesureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

•Bringbothkneesintoyourchest.Ifyourneckpermits,raiseyourforeheadtoyourknees,keepingspacebetweenyourchinandchest.Keepyourshouldersdown and away fromyour ears throughout the repetitions. If you experiencediscomfortinyourneck,loweryourheadbackdowntothefloor.

•Interlaceyourfingersbelowyourrightknee.Exhaleandextendyour left legforwardandpressyourlowerbackintothefloor,keepingtheentirelegabout8inchesoffthefloor.

•Inhaleandbringyourleftkneebackintothechest.

•Interlaceyourfingersbelowyour leftknee.Exhaleandextendyourright leg

forwardandpressyour lowerback into thefloor,keeping theentireright legabout8inchesoffthefloor.

•Makesureyourlowerbackstaysflatonthefloor.Donotallowittoarchorlift.

•Alternateslowlyfor10to12repetitions.

TRUNKROTATIONS(MadhyadehaVrttana)

Thiswarm-upwillhelpkeepyourspineflexiblewhilestretchingyourneckandshoulders.Ittonesthewaistlineandstrengthenstheabdominalsandthemusclesalongthe torso.Dothiswheneveryourupperbodyandneckcoulduseagoodstretch.

•Lieonyourbackwithlegsextendedabouthip-distanceapart.Makesureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

•Bendyourlegsandbringbothkneestoyourchest.

•ExtendyourarmstoeachsideinaTposition,palmsturnedup.

• Inhale. On an exhalation, bring your legs 3 to 5 inches to the right, whileturningyourheadslowlytotheleft.Keepyourlegsclosetogether.Don’tallowthesidesofyourlegstotouchthefloor.Keepyourabdominalmusclesandthemusclesalongthesidesofyourbodyengaged.

•Inhaleanduseyourinhalationtohelpraiseyourkneesandheadbacktocenter.Exhale inacontrolledmanner,and letyourkneesgo to theright,whileyourheadturnstotheleft.Again,don’tletyourlegstouchthefloor.

•Alternatesides8to10times.

TRUNKROTATIONSWITHRAISEDARMS(UditabahuMadhyadehaVrttana)

This twist is abitmore challenging thanTrunkRotations.Althoughyour legswon’t be able to drop as close to the floor, this is a great workout for theabdominalmuscles.Italsomassagestheinternalorgans.

•FollowthefirsttwobulletsintheinstructionsforTrunkRotations.

•Liftyourarmsoffthefloorandraisethemparalleltoeachotherwithfingertipspointingtotheceiling.Nowtrymovingyourbentlegstoonesideasyouturnyourheadintheoppositedirection.

SPINALROCKING(PrsthaAshti)

This is a good preparation for the Half Shoulderstand (page 130), FullShoulderstand(page131),andPlough(page132).Thiswarm-upstrengthenstheabdominalmusclesandstretches thebackmuscles.Donotdo thispose ifyouhaveaherniateddisc.

FIG.1

• Lying on your back, bring your knees into your chest and place your handsbeneaththeknees.Slowlybringyourforeheadtowardyourknees.

•Fromthisposition,begin to rock2 to3 inches forwardandback,massagingyourspine.

FIG.1

FIG.2:

• If your spine is flexible enough, inhale and rockupontoyour sittingbones.Exhale,keepyourchin toward thechest, leavingspacebetween thechinandchest,androckbackonlyontoyourupperbackandshoulders,notontoyourneckorhead.

•Continuerockingfor4to6breaths.

FIG.2:

LEGLIFTS(NalakaUdayana)

Thiswarm-upengagesandstrengthens themusclesof the leg.Makesureyourupperbodyisrelaxedandthatthereisnostrainonyourneckorback.

•Lieonyourbackwithbothlegsextendedonthefloor.Makesureyourchinisnot higher than your forehead. If you feel any strain in your neck, place afoldedblanketortowelunderyourhead.

•Bendyourleftleg,ensuringthatyourlowerbackdoesnotarch.FIG.1:

•Inhaleandliftyourstraightrightleg,withthebottomofthefootparalleltotheceiling,asfarasyoucomfortablycan.

• Using both hands, vigorouslymassage the hamstringmuscle at the back ofyourthighforabout10seconds.

•Loweryourhands to the calfmuscle andgently pull backon the leg.Use astrapor tie ifyouareunable to reachcomfortably.Donotallowyourhiporbuttocktoliftoffthefloor.

FIG.1

FIG.2:

•Releasetheleg.Exhaleandslowlybegintoloweryourstraightleg.Pointyourtoesasyoulowerthelegtowithinafewinchesfromthefloor.

FIG.2:

FIG.3:

• Just before your heel touches the floor, inhale and flex the toes toward theceiling as you slowly raise the legbackup.Continue8 to10 timeswith thesameleg,pointingthetoesasyouloweryourlegandflexingthetoesasyouraiseitbackup.

•Onthelastrepetition,loweryourlegtoafewinchesfromthefloor,flexyourtoesbacktowardtheshin,pressoutthroughtheheel,andlightlytouchthetopofyourthighwithyourfingers.

•Loweryourleg.Nowstraightenbothlegsonthefloorandcomparehowtheyfeel.Noticethedifferencebetweenthem.

•Repeatwiththeoppositeleg.

FIG.3

ALTERNATINGLEGLIFTS(PrthakNalakaUdayana)

Rememberthatinthiswarm-up,itdoesn’tmatterhowfaryouloweryourlegs.Whatisimportantisthatyourlowerbackremainsflatonthefloor.Ifyourbackstartstoarchasyouloweryourleg,stopatthatangleandraiseyourlegbacktovertical.Thiswarm-upworks theabdominalmusclesand strengthens theneckmuscles.Italsostrengthensandincreasesflexibilityofthethighmuscles.Thisisanenergizingwarm-upthatisgoodtodobeforeanyexercisesthatusethelowerextremities.

•Lieonyourbackwithbothlegsextendedonthefloor.Makesureyourchinisnot higher than your forehead. If you feel any strain in your neck, place afoldedblanketortowelunderyourhead.

FIG.1:

•Bringbothkneestoyourchest.

•Engageyourabdominalmuscles20percentbypullingyournaveltowardyourspine.Keepthelowerbackincontactwiththefloor.Donotarchit.

• Exhale and lower your toes to the floor approximately 12 inches from yourbuttocks.Inhaleandbringyourkneesbackuptoyourchest.

•Do8to10repetitions.

FIG.1

FIG.2:

•Foramorechallengingwarm-up,extendbothlegsupvertically.Yourlegsmaybeatananglelessthan90°ifyourhamstringsaretight.

• If your neck permits, raise your forehead toward your knees. Keep your

shouldersdownandawayfromyourears.Allowspacebetweenyourchinandchest.

•Placebothhandsbehindyour right leg.Exhaleand lower the left leg towardthefloorwithoutarchingyourlowerback.

•Inhaleandraiseyourleftlegbackup.Placebothhandsbehindit.Exhaleandlowertherightlegtowardthefloorwithoutarchingyourlowerback.

•Alternateoneachside6to10times,creatingascissor-likemovement.

FIG.2

LEGSTRETCH(NalakaUttana)

It is important tomaintain supplenessasweage.Do this stretch regularlyandwatchyourflexibilityimprove.Thiswarm-upstretchesthemusclesandtendonsalong the back of the legs and prepares the lower body for more strenuousstretches.Runners,bicyclists,dancers,andpeoplewhowalkalotshouldbesuretoincorporatethisstretchintotheirregularroutine.

•Lieonyourbackwithyour legsbent, feet flat on the floor.Make sureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

FIG.1:

•Raiseyour left leg toaverticalposition.Withbothhands,graspbehindyourlegwhereveryoucanreachcomfortably,eitherankleorcalf.

•Gentlypullyourlegtowardyourchest.Don’tstrain.

FIG.1

FIG.2:

•Tohelpincreasethestretch,bendyourlegandloopatieorscarfoverthesoleofyourfoot.Grabthetiesothatbothyourelbowsarestraight.Straightenyourlegandgentlypullontheendsofthetie,bringingthelegtowardthechest.

•Witheachexhalation,allowyourlegtocomeclosertoyourchest.Don’tforcethestretch...you’llonlyendupwithsoremuscles.

• Ifyour lowerbackfeelscomfortableandremainsflaton thefloor,straightentheotherleg.

•Holdforseveralrelaxedbreaths.

•Repeatwiththeoppositeleg.

FIG.2

PELVICTILT(VastiNirvlina)

ThisisagreatwaytoprepareyourbackforBridgepose(page120).Itloosensup the lower back, relieves any back strain or tension, and strengthens theabdominalmuscles.It’salsoagreatwarm-uptodosimplybecauseitfeelsgreat.

•Lieonyourbackwithhandsonabdomenorwitharmsacomfortabledistancefromthebody,withpalmsup.

•Makesureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

• Legs are separated about hip-distance apart,with insteps parallel.Knees arebenttohelplengthenthelowerback.

• On an exhalation, pull the navel toward the spine. Abdominal muscles arecontracted.

• Inhale and relax the abdominalmuscles; on the exhalation, continue to pullyournaveltowardthespine.

•Feel increasedcirculation in the lowerbackanda lengtheningof the lumbar(lower)spineasthoughyourtailbonewerelengtheningtowardthefrontoftheroom.Thebuttocksstayontheflooratalltimes.

•Repeat8to10times.

PELVICLIFT(VastiUdayana)

Thiswarm-upstartsout likePelvicTilt (page53),buteventuallyyou liftyourpelvisoffthefloor.ItisalsoanexcellentpreparationforBridgepose(page120),a strenuous posture that shouldn’t be done before warming up the back first.PelvicLiftalsoworksthelegsandbuttockmuscles.

•Lieonyourbackwithyourarmsacomfortabledistancefromthebody,withpalmsdown.

•Makesureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

•Your legs shouldbe separatedabouthip-distanceapart,with instepsparallel.Yourkneesarebenttohelplengthenthelowerback.

•Maintainaslightpelvictilt.FIG.1:

•Onaninhalation,pressevenlyintothesolesofthefeetandraiseyourpelvisaninchfromthefloor.Exhalethepelvisdowntothefloor.

•Inhale,pressintothesolesofyourfeet,andraiseyourpelvis2inchesfromthefloor.Weoftenhaveatendencytoexternallyrotateourlegsandfeet.Don’tputall your weight on the outside of your feet—make sure there is an evendistributionofweightatthesolesofyourfeet.Feelyourbigtoesandinnerheelmoundspressingdown.

•Witheachinhalation,graduallybegintoliftthepelvisalittlehigher.Useyourinhalations and exhalations to smoothly lift and lower the tailbone, sacrum,lower back, and possibly part of your thoracic spine (between the neck andabdomen) off the floor. Listen to your body to determine a comfortableelevation.

FIG.1

FIG.2:

• For a variation, inhale and press into the soles of the feet. If it feels okay,simultaneously raise your pelvis and both arms over your head and onto thefloor—iftheshoulderspermit.Thebacksofyourhandsareonthefloor.Honoranylimitationsinyourshoulders.

•Returnyourarmstoyoursidesasyouexhaleandlowerthepelvis.

• Repeat this movement a few more times, raising the pelvis as high as youcomfortablycan.

•Whenyou’reready,bringyourkneestothechest,wrappingyourarmsbelowthekneesinKneeHug(page46),agreatcounterpose.

FIG.2

SUPINEBUTTERFLY(UrdhvaShayanaPatamgama)

Those who are already flexible in the hips and upper thighs will relish theopenings that Supine Butterfly creates; thosewho are tighter in this areawillfindthatthiswarm-upeventuallyimprovesflexibility.Don’tforcethisexercise.Breathe intoanyareasof tightnessandallowyour legs tofallopenabitmorewitheachexhalation.Bycreatingresistancewithyourhandsasyourlegsreturntocenter,you’llalsostrengthenyourinnerthighandarmmuscles.Italsobringsextrabloodtothepelvicfloorandisbeneficialtothereproductiveglands.

FIG.1:

•Lieonyourbackwithkneesbent andyour feet flat on the floor.Make sureyourchinisnothigherthanyourforehead.Ifyoufeelanystraininyourneck,placeafoldedblanketortowelunderyourhead.

•Bringthesolesofyourfeettogetherandallowyourkneestosplayouttoeach

side.

FIG.1

FIG.2:

•Inhaleandslowlybegintobringyourkneesbackuptowardeachother.Astheyreturntocenter,pressyourhandsintoyourinnerthighstocreateresistance.

•Makeitaleisurelyjourneyofupto45secondsbeforeyourkneesmeetagain.Repeattwicemore.

•Whileonyourbackextendbothlegsupvertically,placingyourhandsontheinnerthighs.

•Inhaleandseparateyourlegsasfarasiscomfortable.

•Exhaleandbringyourlegsbacktovertical,pressingyourhandsintotheinnerthighs, creating resistance. Continue this movement for 5 to 7 repetitions.Listentoyourbreathasyouperformtherepetitions.

•Giveyourselfpermissiontomakeanysoundsasyoudothismovement.

FIG.2

ProneWarm-Ups

SPHINX

Itisimportanttodowhateverwecantokeepourbacksflexibleandstrong.Thiswarm-up contracts and strengthens the lower back muscles and stretches theabdominalmuscles.

•Lieonyourstomach,withlegship-distanceapart.

•Raiseyourheadandchestasyoupropyourselfupontoyourbentelbows.Yourforearmsareflatonthefloor,shoulderwidthapart,withpalmsfacingdown.

•Letyourpelvisleantowardthefloorbyengagingyourabdominalmuscles15to20percent.Yourheadandneckremainneutral.

•Breatheandholdforacountof10.

•Lowerandrepeat3to5times.

WINDSHIELDWIPERLEGS

Youmightrememberdoingsomething like thiswarm-upwhenyouwereakidwatchingtelevision.Itgetsyourlegsmovingandkeepsthelowerbodyflexible.ItisalsoaneffectivecounterposetoCobra(page111)andBow(page113).

•Lieonyourstomach.Yourheadmaybeturnedtooneside,oryourchincanrestontopofyourhands.

•Legsareabouthip-distanceapart.

•Bendthelegsattheknees.

FIGS.1&2:•Slowlymovebothlegsfromonesidetotheotherina“windshieldwiper”movement.

•Continuethismovementseveraltimesandfeelyourlowerbackrelax.

FIG.1

FIG.2

3

YOGAPOSES

THEGREATERTHEEMPHASISONPERFECTION,THEFURTHERITRECEDES.—HaridasChaudhuri

Asyoubeginyouryogasession,trytoenterintoyourpracticewithasenseofmaitri, a Sanskrit word that translates as “unconditional friendliness towardone’sownexperience.”Thisisquitedifferentfromstrivingtobewhatyouthinkyou should be—an idealized version of yourself—the one without the stiffknees, tight hamstrings, or sore neck.Once you think you should be differentfromwhatyouare,youbecomedisconnectedfromtheexperience,whichgreatlydiminishesyouryogapractice.If, instead,yougiveyourselfpermission tobewhoyouare, if youopenup

andrelaxintomaitri,asofteningandunfoldingcanoccur—fromtheinsideout.Wecanpracticemaitriwhenwe’reoff themataswell.Asyougoaboutyourday,expressanattitudeofopenness,awareness,andacceptancetowardyourself,yourexperiences,andothers.Remember that asana, the Sanskrit word for pose, means “posture

comfortablyheld.”Youarenotoutto“feeltheburn.”Trytoholdtheposetotheedge of your tolerance. Don’t force yourself beyond this limit. Allow yourbreath, not competitiveness or ego, to fuel and energize your body. If yourmusclesaretight,directthebreathtothatarea.Gotowhereyoufeelthestretchand hold it at that point; inhale deeply, and on an exhalation, see if you candeepen into the stretch. Try repeating the pose. The first time, your body andmindmaynotbeprepared; thesecondtime,youknowwhat’sexpectedsoyoumayhaveaverydifferentexperience.Usethis timetofocusinward.Ifyoupracticetheposesinaquietspaceand

attend towhat is happeningmoment tomoment, you are actually practicing aformofmeditationinmotion.Don’trush,don’tstrive,don’toverdoit.Beaware

andbeyourself.

StandingYogaPoses

This section focuses on poses done from a standing position. These dynamicposesenergize,stretch,andstrengthenyourbodyaswellasincreaseyourfocusandconcentration.Whenyouprepareforapose,makesureyourbodyisalignedandyourspineiscomfortablyextended.Allowtheskeletalsystemtosupportthebody.Forexample,inMountainpose(seebelow),sensethatyourearsareoveryourshoulders,shoulderspositionedoveryourhips,hipsoverankles.Standasthough you have grown an inch. Pull your shoulders back slightly, down andawayfromyourears.Splayyourtoesandpressthemintothefloor.Inposeswhereyouarebentover,softenyourkneesifyourmusclesfeeltight

andtuckyourchinslightlytowardyourchest;whencomingbackup,rollyourbodyup slowly, keeping your knees soft and chin slightly lifted so your headcomes up last. If balancing poses present a challenge, hold onto awall or thebackofachair.Gazeataspotinfrontofyouandbreathedeeply;withpractice,yourbalancewillimprove.

MOUNTAIN(Tadasana)

Mountain is a fundamental pose that provides the proper alignment for otherstandingposes. Ithelpscorrectanypostureproblemswemayhavedeveloped,whilerestoringanaturalstateofbalancetothebodyandmind.(YoumayalsowanttotrySeatedMountain,page92.)•Standerect,withlegship-widthapartandfeetparallel.Placehalfofyourweightontoyourheels,theotherhalfontotheballsofyourfeet.Feelyourbigtoespressingdown.

•Allowyourthighbonestomovetowardyourhamstringmusclesinthebackofyourlegs.Feelyourkneecapslift.

•Feelyourself liftingoutofyourwaist.Yourshouldersarerelaxedanddown,and your chin is level with the floor. Retract your chin slightly to feel alengtheninginthebackofyourneck.

• Inhale deeply, filling the lungs.Keepyour armsbyyour sides or raise themoverheadwith palms facing each other. Relax your shoulders as you stretch

fromthearmpits.

•Gazeahead;holdfor8to10breaths.Ifyourarmsareraised,releasethemandletthemslowlyfloatdowntoyoursides.

STANDING-ON-TOES(PrapadaSthana)

Inadditiontostrengtheningthecalfmuscles,thisposestretchesthesolesofthefeet, massages the balls of the feet, helps with balance, and increasesconcentration.

•StandinMountainpose(facingpage),witharmsbyyoursides.FIG.1:

•Inhaleandraiseyourheelsfromthefloor,risingupontotheballsofyourfeet.Exhaleandcomebackdown.

•Repeatthisupanddownmovementfor4to6breaths.

FIG.1

FIG.2:

•Inhaleandliftyourheelsfromthefloor, risinguponto theballsofyourfeetandraisingyourarmsoverhead.

•Repeatthisupanddownmovementwithyourfeetandarmsseveraltimes.

•Remainonyourtoeswiththearmsraisedfor4to6breaths.

•Returnyourfeettothefloorandyourarmstoyoursides.

•Repeatoncemore.

FIG.2

HALFMOON(ArdhaChandrasana)

HalfMoonbendsyourbodysothatitresemblesacrescentmoon.Asyourbodybendsfirsttoonesideandthentotheother,itreinforceshowsuppleandflexibleyourentirebeing is. Ifyoudoboth roundsofHalfMoon,you’ll likelystretchfurther the second time.This deceptively simple pose stretches themuscles atthe waist and along the sides of the upper body, and trims and tones thewaistline.Italsostretchesthearmsandalignsthespine.(Youmayalsowishtotry Seated Half Moon, page 92.) • Stand with your feet parallel and closetogether.

• Raise both arms overhead, palms facing each other. If it feels comfortable,crossyourthumbs.

•Tightenyourthighmusclestofeelaliftingofthekneecaps.

•Createanextensioninyourspineandslowlyandgentlybendoutofthewaisttotheleft.

• Angle your upper body slightly to the left and look down at your left foot.Makesurethereisnostraininyourneck.

•Holdforafewbreaths.

•Returnyourupperbodytothecenter.Ifyourshouldershaveinchedup,dropthemdownawayfromtheears.

•Repeatontherightside.Don’tstrain.Holdforseveralbreaths.

•Returntocenter.Relaxyourarms.

•Repeatoncemoreonbothsides.

TRIANGLE(Trikonasana)

Atriangleisageometricformthatembodiesstrength,balance,andsupport.Thisancient posture, which replicates the innate stability of a triangle, improvesflexibilityof the torso, elongatesand straightens the spine,opens thehiparea,andstrengthensthearms,legs,ankles,andfeet.Concentrateonholdingtheposein stillness while you breathe deeply and rhythmically. Feel the solidity andstrengthof the triangle fill your entire being and rest firmly in the knowledgethatnothingcanshakethesolidfoundationthatisyourcore.

•Standwithyourfeetseparatedabout3feetapartorthelengthofoneleg.

•Turnyourrightfootout90°;turnyourleftfootin(towardtheright)about30°.FIG.1:

•Asyouinhale,stretchyourarmsoutfromyourshoulderssotheyformaT.

•Exhaleandbendslowlytotheright.

FIG.1

FIG.2:

•Loweryourrightarmtoyourrightshinandextendyourleftarmuptowardtheceiling.

•Makesureyourshouldersareinalignment,asthoughstackedoveryourrightknee.Maintainanextensionofthespine.

•Lookupatyourthumbifyoucanwithoutstraining.Breatheinandoutslowly.

•Astheleftsideofyourbodyrelaxesandopensup,slideyourrighthandfurtherdown your leg. To make sure your upper body stays in proper alignment,imagineyouareslidingbetweentwopiecesofglass.Holdforseveralbreaths.

• Feel your endurance grow. Envision yourself as a strong, stable, immobiletriangle.

•Torelease,“pinwheel”yourarmsbackuptoastandingposition.

•Restandthenreversethepose.

FIG.2

MODIFIEDPROUDWARRIOR

(VirabhadrasanaI)

ModifiedProudWarrior,a less intensepose thanProudWarrior (facingpage),takes concentration andwillpower.Doing this posewill improveyour balanceandincreaseyourabilitytoconcentrate.UseyoursteadybreathasfueltoassistyouinVirabhadrasanaI,whichlooksalotlessintensethanitactuallyis.Thisposehelpsyourealizethatnomatterwhatswirlsaroundyou,atyourcoreyouarebalancedandstrong.

•Standwithyourfeetdirectlybelowyourhips,withyourspineelongated.Theshouldersaredownandawayfromtheears.

•Step forwardwith your right foot, bendingyour right knee.Keepyour kneedirectlyoveryourankle.

•Inhaleandbringbotharmsforward,up,andoverheadwithpalmsfacingeachother.

• Engage your abdominalmuscles 30 to 35 percent. Feel your breastbone liftawayfromyournavel.

•Pressyourleftheelintothefloor.Keepyourleftlegabsolutelystraight.

•Gazeataspotinfrontofyouandbreathedeeply.Holdfor8to10seconds.

•Toreleasethepose,stepforwardwithyourleftfoot.

•Repeatontheotherside.

PROUDWARRIOR(VirabhadrasanaII)

AnextensionofTriangle,ProudWarrior(or“excellent”warriorinSanskrit)isaslightly more advanced pose. It offers benefits similar to those offered byTrikonasana,orTriangle(page63),withtheaddedbenefitofstrengtheningthelegandthighmuscles.Holdingthisposereinforcesthemessagethroughoutyourbody,mind,andspiritthatyouareaproudandfearlesswarrior,preparedtofacewhateverchallengesmayarise.AsyoubecomeProudWarrior,beawarethatyoucancallonyourinnerstrengthandconfidencethroughoutyourday.

•Standtallwithyourfeetseparatedabout3feetapartorthelengthofoneleg.

•Turnyourrightfootout90°;turnyourleftfootintowardtherightabout30°.

•Asyouinhale,stretchyourarmsoutfromyourshoulderssotheyformaTwith

thebody.FIG.1:

•Bendyourrightknee,formingarightanglewithyourcalfandthigh.

•Takecare thatyourkneedoesnotextendover theright foot.Your left leg isstraight,withmusclesengaged,andthesoleofyourleftfootisgroundedonthefloor.

•Turnyourheadandgazeoveryourrighthand.Shouldersaredownandawayfromtheears.

FIG.1

FIG.2:

•Bendat thewaistasyou“pinwheel”yourupper torso to the right. If it feelsmorecomfortable,placeyourrightforearmonyourrightthighbone.Leftarmisperpendiculartothefloor.Turnyourheadtotheleftorgazeupatyourraisedlefthand.

•Asyougrowstronger,loweryourrighthandontoayogablockorasdepictedinfigure2.

•Raiseyourleftarmdirectlyabovetheright.Holdforseveralbreaths.

•Straightenyourupperbodyandthenyourrightleg.Loweryourarmstoyourside.

•Turnyourfeettheoppositewayandrepeatontheleftside.

FIG.2

ARCHER’SPOSE(DhanurdharaAsana)

Thisposestrengthensthenervesandthelegmuscles,openstheshoulderjointsandchest,andincreasesconcentrationandfocus.Notonlywillyoulookstrong,butyouwillalsobecomestronger—physicallyandmentally—asyouassumethestanceofaconfidentarcher.

•Standwithyourspineerectandyourfeetabout3feetapart.Yourshouldersaredownandawayfromyourears.

•Turnyourrightfootout90°;turnyourleftfootinabout30°.

•Keepyourhipsandshouldersfacingforward.Bendyourrightkneesothatitisdirectlyovertheankle.

•Makefistsandbringthemtoyourupperchest.Straightenyourrightarmandlook in that direction. Imagine there is a large bow in your right hand;withyourlefthand,pullbackonthestring.Makesureleftshoulderdoesnotroundforward.

•Bendyourrightkneealittlemoreandsinkdown,keepingyourgazefixedon

thetarget.Keepyourrightkneepositionedovertherightankle.Withpractice,youmaybeable to loweryourhipsso thatyour right thigh isparallel to thefloor.

• Breathe slowly and deeply into the center of your chest. Engage yourabdominalmuscles20percentandpullbackmorewithyour lefthand.Makesureyourshouldersremaindownandawayfromyourears.Holdforaminute.

•Loweryourarmsandstraightenyourlegs.

•Reversedirectionandrepeatontheotherside.

DANCER’SPOSE(Natarajasana)

This graceful pose strengthens and tones the leg muscles and tightens themuscles of the upper arms, hips, and buttocks. As is true for all the balanceposes,ithelpswithconcentrationandfocusaswellasinnerdetermination.Yes,youcanbealissomedancer . . . ifonlyforthosemomentswhenyouholdthepose.

•Standerectwithyourspineelongatedandyourfeethip-widthapart.

FIG.1:

•Shiftyourweightontoyourleftfoot.

•Inhaleandraiseyourleftarmwiththepalmfacingforward,andholdyourarmclosebyyourleftear.

•Exhaleandbendyourrightlegbehindyou.Withyourrighthand,palmfacingout, grasp the inside of your ankle. If it’smore comfortable, youmay graspyourlegwiththepalmfacingin.

•Thesoleofyourrightfootfacesup;yourrightkneepointsdown.

FIG.1

FIG.2:

•Inhaleandfocusonaspotonthefloorinfrontofyou.Exhaleandveryslowlylower your upper torso and left arm until nearly horizontal with the floor.Hingeatthewaist.

•Raiseyourrightlegbehindyou.Allowtherightfoottopressintoyourhandasyouattempttoliftyourtoestowardtheceiling.

•Yourbodylookslikeabowstrungbyanarcher.Don’tbeconcernedwiththeheightofyourraisedleg—gofor thestretchandbalance.Breathedeeplyandholdtheposefor10seconds.

•Onan inhalation, raiseyourupper torsoandreleaseyour right legandarms.Dotheposeontheoppositeside,thenrepeatoneachsideoncemore.

FIG.2

STANDINGHEAD-TO-KNEE(UtthittaHastaPadangusthasana)

Thischallengingposewillassistwithbalanceandconcentration.Itstretchesandstrengthens themuscles of the legs, arms, and shoulders;works the abdomen;and stretches the back.Be patient but determinedwith this pose. Even if youonlygoasfarasholdingyourhandsbeneathyourknee,youwillstillexperienceastrengtheningofthestandinglegaswellasimprovedbalance.(SeealsoSeatedHead-to-Knee,page105).

•StandinMountainpose(page60).

•Shiftyourweightontoyour left foot,establishingfour-pointcontactbetweenyourtoeandheelmoundsandthefloor.

• Engage the uppermuscles of your left leg by pressing the thigh bone backtowardthehamstring.Feelaliftingofthekneecap.

FIG.1:

•Inhaleandraiseyourrightkneetowardyourchest;placebothhandsbeneathyour knee, interlacing your fingers. Make sure that you feel stable beforecontinuing.

FIG.1

FIG.2:

•Placebothhandsunder theballofyourrightfoot.Maintaintheliftingof theleftkneecap.Gazeataspotinfrontofyou.Bringyourrightthightowardyourchest.

FIG.2

FIG.3:

•Refocusyourgazeandattempttostraightenyourrightleguntilitisparalleltothefloor.

• Bend at the elbows and pull back on the ball of your foot. With eachexhalation, try to loweryourupperbody a little closer toyour extended leg.Holdforafewbreaths.

• Release by bending your knee and returning to an upright position. Releaseyourhands.

•Repeatontheotherside.

•Doonemoreroundoneachside.

FIG.3

STANDINGSIDESTRETCH(Paravottanasana)

Thisposestretchesandtonesthehamstringmuscles,back,shoulders,andarms.This isa strenuousposture, sobegentlewithyourself.Youmayalsodiscoverthat the pose is easier on one side than on the other. This pose presents anopportunitytoacceptyourselfasyouare.

•Standwithyourspineelongatedandyourfeetabout3feetapart.

•JoinyourpalmstogetherbehindyourbackinNamasté.Ifthisisnotpossible,placeyourpalmsonoppositeelbowsorwrists.

•Rotateyourrightfootandentireupperbodytotherightsoitisdirectedoveryourrightleg.Seethatyourkneeiscenteredovertheshinboneandnottorquedtotheleftorright.

•Engageyourrightthightofeelaliftingofthekneecap.

•Inhale.Liftoutofyourwaist,creatingagentlebackbend.FIG.1:

• Exhale. Slowly bend forward from your hips, engaging your abdominalmuscles.Foldoveryourrightleg.

•Pressevenlyintothesolesofyourfeetandfeelyourselfeasingslowlyintothepartoftheposethatfeelsperfectforyou.

•Allowyourheadtobeheavy.Keepyourchintiltedtowardyourchestandyourhipsparallel.Breathedeeply.Witheachexhalation,attempt to release furtherintothepose.

•Comeupslowly,keepingyourabdominalmusclesengaged.Liftyourchest3inchestoflattenyourback.Pressevenlyintobothfeetandcontinuetoraisetheupperbody.Yourheadcomesuplast.

•Returntocenter.

•Repeatontheotherside.

FIG.1

FIG.2:

•Ifyouneedsupport,giveyourselfpermissiontobringyourhandsaroundtothefrontandontothefloororyourlowerleg.

FIG.2

TREE(Vrikshasana)

Thisnoblepose remindsusofourconnection to theearth,which sustainsandnourishesalllivingbeings.Wespendsomuchofourtimewalkingonfloorsandpavementthatourlinktotheearthisweakened.TheTreeimprovesyourpostureandhelpsstabilizethepelvis,elongatethespine,strengthenthelegsandankles,and increase flexibility of the inner thigh muscles. In addition, it helps withbalanceandcentering.

•Standerectwithyoureyesfixedonafocalpointinfrontofyou.Ifitisdifficulttomaintainyourbalance,youmayalsoperformthisposewhilelyingonyourback.

FIG.1:

•Beartheweightofyourbodyonyourrightlegbytighteningthethighmuscle.

•Inhaleandraiseyourleftleg,placingthesoleofthefootontothecalfmuscleorinnerthighofthestandingleg.Ifyourfootslips,holdyouranklewithonehand.

• Stretch the inner groin of the bent leg by taking the knee out to the side,aligningthekneewiththehip.Breathedeeply.

FIG.1

FIG.2:

•Onceyouarebalanced,youmayraiseyourarmsaboveyourheadorclaspyourhandsinNamastéat thecenterofthechest.Ifyouareholdingontoyourleg,raiseyourotherhandtothemiddleofthechestorrestyouropenpalmattheheartcenter.

•Holdfor8to10breaths.

•Returnyourraisedlegtothefloorandloweryourarms.

•Repeatontheotherside.

FIG.2

BALANCINGSTICK(Tuladandasana)

BalancingStickwillreallygetyoursystemworking.Ittonesandfirmsthelegs,hips, buttocks, shoulders, and arms as it increases circulation and works theheart.Italsoimprovesconcentrationandbalance.Focusonelongatingthearmsandlegwhenyouareinthisposition.

•Standwithyourfeettogether.Raiseyourarmsoveryourhead,palmstogether;ifitfeelscomfortable,crossyourthumbs.

FIG.1:

•Inhaleandstepforwardaboutafootwithyourleftleg.Pointyourrighttoeandrestitlightlyonthefloorbehindyou.Yourheelislifted.

FIG.1

FIG.2:

•Gazeataspotonthefloorbeyondyou.Exhaleandallowyourupperbodytopivotforwardfromyourhipasyourrightlegliftsupstraightbehindyouandyouroutstretchedarmslowerdowninfrontofyou.Yourhipsshouldbelevel.Viewedfromtheside,yourbodyformsaT.

•Ifbalanceisachallenge,letyourfingersrestlightlyonahigh-backedchairorshelf.

•Breathenormallyandholdfor10seconds.

•Loweryourrightlegandraiseyourarms,returningtostartposition.Checktomakesureyourshouldersaredownawayfromtheears.

•Repeatontheotherside.

•Dotheposeoncemoreoneachside.

FIG.2

EAGLE(Garudasana)

Whenyouholdthispose,imaginethatyouareasstrongandfearlessasaneagle.Thisbalancingposegreatlyincreasesconcentration.Italsofirmstheupperarms,stretches the shoulders, opens thehips, and strengthens the thighs, calves, andkneeandanklejoints.Inaddition,itworkstheabdominalmusclesandbringsafreshsupplyofbloodtothesexualorgansandkidneys.(YoumayalsowishtotrySeatedEagle,page93.)FIG.1:

•Standwithyourfeettogetherandyourbackstraightandspineelongated.

•Stretchyourarmsouttobothsides.

FIG.1

FIG.2:

•Bringyourleftarmundertheright,crossingbotharmsattheelbow.Placeyourhandstogether,palmsfacingeachother.

•Pullyourupperarmstoyourchestandbringyourhandstowardyourface;ifpossible,allowyour fingers to touchyournoseandplaceyour thumbsunderyourchin.

•Bendbothkneesslightly.Toassistwithbalance,gazeataspotinfrontofyouandbreathedeeply.Slowlycrossyourleftlegoveryourrightthigh.Ifyoucan,wrapyourleftfootaroundtherightankleorcalf.

•Bendyourrightlegalittlefurther.Yourspineremainsstraight,andyourhipsareforward.Breathedeeplyandholdfor10to15seconds.

• Ifyourbalancefalters, try toconcentrateonyourbreathingandfocuson thespotinfrontofyou.

•Releaseyourarmsfirstandthenuncrossandstraightenyourlegs.

•Repeatoncemore.

FIG.2

CHAIR(Utkatasana)

Thisenergizingposewillmakeyourbodytemperatureandenergylevelsoar.Itwill also work the thigh and calf muscles while strengthening the ankles andAchillestendons.Byrisingontotheballsofyourfeet,you’llgiveyourarchesawelcome stretch too.Your legswill stay toned and strongwhile you improveyourbalance,focus,andconcentration.

•StandwithyourfeetdirectlyunderyourhipsinMountain(page60).Armsandhands are held straight out in front at shoulder level. Keep your shouldersrelaxed,back,anddown.

FIG.1:

• Inhale. On an exhalation, slowly begin lowering your body into a squat

position as though you were about to sit in an imaginary chair. Do not gobeyond90°attheknees.

•Keep your feet flat on the floor, hip-width apart,with your knees over yourankles.

•Breathe slowly as you gaze beyond your arms.Keep your neck relaxed andextended.

•Raiseyourtoesoffthefloor,rockingbackonyourheels.Holdforacountof5breaths.

•Returntoastandingpositionwitharmsremainingatshoulderlevel.

FIG.1

FIG.2:

•Fromthisstandingposition,inhaleandliftyourheelsoffthefloor.

•Onanexhalation,slowlybeginloweringyourbodyintoasquatposition,againsittinginanimaginarychair.Donotgobeyond90°attheknees.

•Breathedeeplyandholdforacountof5.

•Inhaleandraisebackuptoastandingposition.Loweryourarmsandreturnto

Mountain.

•Feeltheenergycoursethroughyourbody.

•Repeat3moretimes.

FIG.2

VICTORYSQUAT(VijayaAsana)

Standstrong inVictorySquatandconnect toyourvitalcenterofbeing—whattheJapanesecallhara—approximately1 inchbelow thenavel.Celebrateyourpower,determination,andfocus.Thisposestrengthensthethighmuscles,upperarms,andabdominalmuscles.

•BegininMountainpose(page60),witharmsbyyoursides.

•Onaninhalation,step to therightsoyourfeetareseparatedwider thanyourhips. Toes point out slightly. Exhale and bend your knees. Make sure yourkneesareoveryourankles.

•InhaleandliftyourarmsupintoaVposition.Exhaleasyoulowerandbendyourelbowssoyourupperarmsareparallelwiththeflooratshoulderlevelandyourforearmsarestraightup,palmsfacingforwardwithfingerstogether.Yourforearmsandupperarmsmakea45°angle.

• Your pelvis is neutral (not tipped forward or back), and your shoulders aredownandawayfromtheears.

•Hold thepose for 4 to 6 breaths, feelingyour “power center” grow strongerwitheachinhalation.

•ReturntoMountainwithyourfeetunderyourhipsandarmsbyyoursides.

•Repeat the squat. Ifyoucan,widenyour stanceandbendyourkneesa littlemore,takingcarethatyourkneesremainovertheankles.

•Repeatseveraltimes.

FORWARDBEND(Uttanasana)

Thisrefreshingposestretchestheentirespine,allowingthebacktorelaxandthemusclestorelease.Itloosensanystiffnessheldinthearms,shoulders,andneck

andreducesfatigueandtension.

•Standwithyourfeetabout12inchesapart,withkneesslightlybent.Armsarebyyoursides.

•Inhale.Exhaleandbringyourchintoyourchest.Asifyouwereaninflatabledollslowlylosingitsair,letyourupperbodysag.Ifnecessary,bendthekneesmoresothatyourhandsrestoneithersideofyourfeetonthefloor.

•Letyourupperbodyhanglooselylikearagdoll.

• To come out of the pose, place your hands on your shins, knees, or thighs,dependingonwhatismostcomfortableforyou.Whenreturningtoanuprightposition, lift the chin first. Don’t come up with a straight back. On aninhalation,slowlyuncurlup,onevertebraatatime.Elevateyourbodyslowlytoavoidanylight-headedness.

•Onceyou’reupright,gentlyrelaxyourshouldersbackanddown.

FORWARDBENDWITHTWIST(Uttanasana)

InadditiontothebenefitsofForwardBend,thisposegivesthearms,shoulders,andmusclesalongthesidesofthebodyanaddedstretch.

•FollowthedirectionsforForwardBend.

•Bringbothhands to theoutsideofyourrightankle.Feelaslight twist in thespine.Repeattotheleft.

•Comeoutof theposeas inForwardBend, takingcare toslowlyuncurlyourspinesothattheheadcomesuplast.

SUPPORTEDFORWARDBEND(UpasthabdhaUttanasana)

This pose lengthens and aligns the spine, reduces lower back pain, and helpskeep the back and neck flexible. It also stretches the backs of the legs andhamstringmuscles.Itisarelaxingposethatincreasescirculationandcanrelievefatigue.Youmay find thatusing thewall for supportallowsyou to letgoandrelaxintothestretchforadeeperexperience.

•Standaboutafootawayfromawall.Yourspineiselongated,andyourfeetarehip-distanceapart.

FIG.1:

•Allowyourbuttockstoleanagainstthewall.Bendforward,hingingatthehips.Bendyourkneesslightly.

•Reacharoundanduseyourhandstoliftthefleshofyourbuttocksupandawayfromyoursittingbones.

FIG.1

FIG.2:

•Bendyourarmsandgraspyourelbowswithyourhands.Allowyourheadtohanglooselybetweenyourbentarms.

•Witheachexhalation,seeifyourupperbodyrelaxesalittlebitmore.

•Remainintheposefor4to6breaths.

•Straightenthearms.Onaninhalation,slowlybegintocomeuponevertebraatatime.Elevateyourchinfromyourchesttomakesuretheheadcomesuplastandthereisnostrainontheneckorback.

FIG.2

YOGAMUDRA(YogaMudra)

MudraisaSanskritwordmeaning“seal.”YogaMudra(pronouncedmoo-dra)isasymbolicgestureofyoga,inwhichtheheadsurrenderstotheheart.Withyourheadheld lower thanyourheart,youcan letgoand trust that it is theheart—ratherthanthemind—thattrulyunderstands.YogaMudraloosenstheshoulders,arms,andspinalcolumn,andimprovespostureandbackproblems.Italsogivesagreatstretchtothebacksofthethighsandbringsafreshsupplyofbloodtothefaceandhead.

FIG.1:

•Standwithyourfeetparallelandhip-widthapart.Claspyourhandsbehindyou,interlacingthefingers.(Ifyourshouldersaretight,holdastrapbetweenyour

hands.)FIG.1

FIG.2:

•Bendyourknees,tuckyourchintowardyourchest,andlowerintoaforwardbend.

•With your hands still clasped, allow your arms to fall forward up over yourlowerorupperbackwithoutstraining.

•Breatheslowlyandrhythmicallyasyouholdtheposefor6counts.

• On an inhalation begin to raise your upper body, keeping your knees bent.Slowlyraiseyourchin.Yourheadcomesuplast.

•When you have returned to an upright position, release your hands slowly,lettingyourarmsfloatbacktothesidesofyourbody.

•Feelthereleaseoftensioninyourneck,shoulders,andback.

FIG.2

SEPARATEDLEGSTRETCH(PrasarvtaPadottanasana)

Thisposestretchestheinnerthighs,backsoflegs,andback.Itcanhelppreventsciatica,improvemuscletone,andincreaseflexibilityinthelegsandhips.Italsomassagestheabdominalorgans,aidsdigestion,andincreasesbloodflowtotheheadandface.

•Standtallwithyourspineelongatedandfeetparallel.Steptotherightsoyourfeetarewiderthanyourhips,about4feetapart.Thewiderthefeet,theeasierthestretch.Yourfeetfaceforwardandshouldnotbeturnedout.

FIG.1:

• Inhale and raise your arms to the sides at shoulder height, palms down.Shouldersarerelaxedanddownawayfromyourears.Bendyourkneesslightlytoprotectyourlowerback.

FIG.1

FIG.2:

•Exhale andbend forward,hingingat thehips.Chin is tucked, andknees aresoft.Slideyourhandsdowntheoutsideofyourlegs.Graspyourcalves,ankles,orheels,ifpossible.

•Pullwithyourarmssothatyourheadmovesclosertothefloor.Yourelbowswillbend.Feelthestrengtheningofyourupperarmsandshoulders.

• To make sure there is no strain on your neck, nod your head slightly as ifsaying,“Yes,yes.”

•Straightenyourbackasmuchaspossible.Liftyourtailboneslightly,andifitfeelscomfortable,straightenyourlegs.

•Remainintheposeforupto10seconds.Breathe.

•Prepare to return to a standingpositionbypressingyour feet firmly into thefloorandtakingyourarmsouttothesidesofyourbody.Keepyourkneessoft,raiseyourchin,andtightenyourabdominalmuscles.Comeupwithyourarmsout to the sidesas ifyouwereanairplane.Onceyourbody isvertical, relaxyourarmsbyyoursidesinMountain(page60).

•Repeat the stretchoncemore.See ifyourheaddropsany further toward the

floorthesecondtime.

FIG.2

BENTKNEEPELVICTILT(NikubjajanuVastinirvlina)

Thisposehelpspreventandrelievelowerbackfatigue,strengthensthethighandabdominalmuscles,andhelpspromoteanoverallfeelingofrelaxation.

FIG.1:

•BegininStandingPelvicTilt(page32).

•Onanexhalation,tiltthepubicboneupandtailbonedownbycontractingyourabdominalmuscles.Inhale,pressingyourlowerbackagainstthewall.

FIG.1

FIG.2:

• To strengthen themuscles along the front of the thighs, bend your knees toyourtolerationpoint,attemptingtobringyourthighsparalleltothefloor.Thelower back continues to press against the wall. Hold for 10 to 20 seconds,breathingdeeply.

• To release, slowly straighten your legs, engage the abdominal muscles, andpressyourhandsintothewalltoprotectyourlowerback.

FIG.2

ABDOMINALLIFT(UddiyanaBandha)

InSanskrituddiyanameans“flyingup,”andbandhameans“lock.”By tightlycontracting, lifting, and holding the abdominal muscles, you create a lock inyourbody.Onceyouexhalecompletely,noairisbeinginhaledorexhaled.Themovementofthisposturetonesthemusclesoftheabdomenasitstimulatestheabdominalandintestinalorgans. Italsoaidsdigestionandelimination.Alwaysdothisposeonanemptystomach.

• Stand with your feet a little wider than hip-width apart. Your knees faceoutwardandareslightlybent.

•Placeyourhandsonyourthighswithyourfingersandthumbsfacingin.Bendslightlyatthewaist.

•Inhaledeeply.Exhalealltheaircompletelyoutofthelungs.

•Lifttheabdomenbypullingitinandupintothethoraciccavity,locatedatyoursolarplexus,betweenthenavelandthebreastbone.

• Keep the abdominal muscles contracted and while holding the breath out,“pump”theabdomeninandoutforcefullyandrhythmically.Rememberthatnoair shouldcome inoroutofyournoseormouth.Continueuntilyouneed totakeaninhalation.

•Repeatthecycletwicemore.

BACKBEND(PratyakUttana)

This gentle movement strengthens the lower back, increases flexibility of thespine,opensthechest,andexpandslungcapacity.Alsoitisaneffectivewayofbalancingthemanyforward-bendingtasksweundertakeduringtheday.Ifyouarehaving aparticularly stressful or strenuousday,Backbendwill remove thepsychologicalweightfromyourshoulders.

•Standwithyourspineerectandelongated.Yourshouldersaredownandawayfromyourears.Legsareshoulder-widthapart.

•Placethepalmsofyourhandsonyourlowerbackwithyourfingerspointingdown.Engageabdominalmuscles.

• Inhale. Feel yourself lifting out of your waist and slowly lower your uppertorsobackwardfromthemiddleofyourbody.Don’tallowyourheadtofalltoofar back,which can cause a strain on the neck.Keepyour neck in linewithyourspine.

• Bend until you feel you are creating an extension of the spine, but withoutstraining;donotbendbackwardtoofar.Keepabdominalmusclescontracted.Keepchestliftedup.

•Holdforaslowcountof5,breathingnormally.Yourhandssupportthelowerback.

•Slowlycomeoutoftheposeandreturntoanuprightposition.

•Repeatonceortwicemore.

KneelingYogaPoses

Posesdonefromakneelingpositionstrengthenthethighsandstretchthespine.Ifkneelingonthefloororamatisuncomfortable,foldatowelorblanketunderyourkneestoprovidesomecushioning.Asyoudointhestandingposes,alignyourbody so thatyour spine is elongated;beawareofyour legs,upper torso,back,shoulders,andneck.Letyourbreathbeyourguideasyouholdtheposes.

KNEELINGYOGAMUDRA(SidanaYogaMudra)

This kneeling version of Yoga Mudra (page 77) stretches and loosens theshoulders, arms, and back; improves the complexion; stimulates the nervoussystem;andrelievespostureandbackproblems.Donotdothisposeifyouhavehighbloodpressureorglaucoma.

FIG.1:

•SitinThunderbolt(page94)withkneesslightlyapart.

•Inhaleandraiseyourarmsinfrontofyou,palmsdown.

•Exhaleandbringyourarmstothesides,withelbowshighandchestopen.

•Inhaleandbringyourhandsbehindyourback,palmstogether.Interlaceyourfingers.

FIG.1

FIG.2:

•Exhale and lift your tailbone, foldingyour torsoover the thighs. If possible,allow your forehead to rest on the floor; your neck remains long andcomfortable.

• Let your clasped hands fall as far from your back (toward the floor) as iscomfortable.

•Onlyifyourneckpermits,liftyourhipsandcomeontothecrownofyourhead.

•Holdfor30secondsto1minute.

•Loweryourhipsandarms,andreturntoanuprightposture.Sitquietly,feelingtheeffectsofthisposture.

FIG.2

BALANCINGTHECATI(BidalaTulana)

This essential pose helps improve balance, increases stamina, and aidsconcentration. It strengthens the arms, back, and legs and can help increasedetermination.BalancingtheCatwillmakeyoufeelyoucaneasilyaccomplishanythingyouputyourmindto.

FIG.1:

•Beginin“tableposition,”withyourkneesunderyourhipsandyourarmsundertheshoulders.

FIG.1

FIG.2:

• Focus on a spot on the mat, keeping your neck long. Inhale as yousimultaneously lift your right leg straight behind you and lift your left armstraightinfrontofyou.Youarenotaimingforheight.Whatisimportantisthatyourlegisraisedtohiplevelandyourarmislevelwiththeshoulder.

•Extendfromthehipandshoulder.Internallyrotateyourrightlegandfoot(turnyourtoestotheleft)tolevelthehips.

•Holdtheposefor30to60secondsbeforereturningtotableposition.

•Repeatontheoppositeside.

•Dotheposeoncemoreoneachside.

FIG.2

BALANCINGTHECATII(DvitiyaBidalaTulana)

Thisposewillhelpimproveyourbalanceandincreaseyourability tofocus.Itfirmsand tones thebuttocks andopens the chest.Follow thiswithChildpose(page110),agoodcounterpose.

• Begin in “table position,” with your arms under your shoulders and kneesunderyourhips.

FIG.1:

•Focusonaspotonyourmat.Keepyournecklong.Inhale;simultaneouslyliftyourleftlegstraightbehindyouathiplevelandyourrightarmstraightinfrontofyouatshoulder level. Internally rotateyour left legandfoot (turningyourtoestotheright)tolevelthehips.

FIG.1

FIG.2:

•Exhaleandbendyourleftknee.Reachbehindwithyourrighthandandgraspyourleftfoot.Useyourhandtobringthefootbackandup.

• Your heel should be directly over your left buttock, not pulled diagonallyacrossyourback.

•Tuckyourchinslightly.Breathe.

•Continue to pull your foot back andup slightly as youhold the pose for 30secondsto1minute.

•Loweryourarmandlegbacktotableposition.

•Reverseandrepeattheposeontheoppositeside.

FIG.2

GATE(Parighasana)

Gate pose stretches the muscles along the sides of the upper body and innerthighs as it tones the abdominalmuscles, arms, and legs. It also stretches themuscles along the spine and back and relieves any strain in the neck andshoulders.Thisisanintensesidestretchthatneedstobedoneslowlyandwithconcentration.Allowyoursteadyexhalationstograduallydeepenthestretch.

•Begininakneelingpositionwithhandsonhips.FIG.1:

•Exhaleandextendyour left footout to the leftside.Makesureyour legandfootareinlinewiththehip.Tightenthemusclesalongyourleftleg.

•Placeyourlefthandonyourextendedleg.Slideitdowntowardyourfoot.Stopwhereyouaremostcomfortable.

• On an inhalation, extend your right arm up and over your head.Your palmfacesdown.Extendoutfromyourwaist,feelingastretchalongtherightsideofthebody.

FIG.1

FIG.2:

•Lookdowntowardyourleftfoot.

•Ifyoufeelsteadyandstrongenough,pullinyourabdominalmusclesslightlyandlookuptowardyourraisedhand.

•Breathedeeplyandwitheachexhalation,trytoslideyourhandalittlefurthertowardthefoot.

•Holdfor4to6breaths.

•Onaninhalation,returntocenter.

•Repeattheposeontheoppositeside.

FIG.2

KNEELINGLUNGE(Anjaneyasana)

Thisistheperfectposetodoifyouspendalotoftimesitting.Itlengthensthehipflexorsandcanrelievelowerbackpain.Italsostretchesthethighmuscles.DoingKneelingLungerelievesanxietyandtensionwhileincreasingenergyandmentalclarity.

•Kneelin“tableposition,”withyourarmsunderyourshouldersandyourkneesunderyourhips.

FIG.1:

• On an inhalation, move your right foot between both hands, then slide itslightlyaheadofyourhands.

•Exhaleandbendyourrightkneetomovebothhipsforwarduntilyourkneeisfullybentwithoutcreatingpainintheknee.

FIG.1

FIG.2:

•Slideyour foot forwardsoyourshinbone isstraight.Makesureyourknee isdirectly over your ankle. Keep your palms flat on the floor; if this is notpossible,maketwofistsandrestonyourknuckles.Hangyourheadforward.

•Breatheslowly;holdfor20secondsto1minute.Feel thestretchacrossyourleftthighthroughthehipcreaseintothelowerback.

•Pushonthefloorwithyourhandstogentlymovebackandoutofthepose.

•Repeatontheleftside.

FIG.2

KNEELINGLUNGEWITHTWIST(SaparivrttanaSidanaAnjaneyasana)

ThisadvancedmodificationoffersthesamebenefitsasKneelingLunge,withtheadded advantage of toning and trimming the waistline. It also helps improvebalance.

•Followthedirectionsforthefirst3bulletsofKneelingLunge(facingpage).

FIG.1:

•Inhaleandraiseyouruppertorso.Placebothhandsonyourrightknee.

• Exhale and deepen the lunge by lowering your hips without pinching(compressing)thelowerback.Makesureyourkneeremainsdirectlyoveryourankle.

•Placeyourlefthandontheoutsideofyourrightkneeandyourrighthandonthesmallofyourbackoroverontothelefthip.

•Engageyourabdominalmusclesandturnyouruppertorsototheright.Gentlygazeoveryourrightshoulder.

•Returntocenter.Repeatontheoppositeside.

FIG.1

FIG.2:

• For amore challenging stretch, follow the directions described in the first 3bulletsabove.

• Bring your palms together in front of your breastbone inNamasté. Slowlyrotateyourupperbodytotherightandhookyourleftelbowoutsidetherightknee.

•Exhaleandgazebackatyourrightelbow.

•Breatheslowlyandholdfor30to60seconds.

•Returntocenter.Repeatontheoppositeside.

FIG.2

CAMEL(Ustrasana)

Camel pose gives an intense stretch to the front of the body and the spine. Itrelievesbackache,helpscorrectroundedshoulders,strengthensthelowerback,and stimulates thekidneys and thyroidgland.Donotpractice thispose if youhavehighbloodpressure,aherniateddisk,orotherlowerbackproblems.

FIG.1:

•Kneelwithlegship-widthapart.Placeyourhandsoneithersideofyourlowerback,fingerspointingdown.

• Engage the abdominalmuscles andmove your hips forward as though theywerepressingagainstanimaginarywall.Keepyourneckinlinewiththespineandliftyourchestupward.

•Ifyouareabeginner,stayatthispointuntilyoufeelcomfortablewiththepose.

FIG.1

FIG.2:

•Curlyourtoesundertoraiseyourheels.Engageyourabdominalmuscles.

• Inhaleand lift thechest.Exhaleandslowlybend the torsobackward, slidingyourhandsdownyourbuttocksandthebacksofyourlegsandontoyourraisedheels.

• Continue to monitor your neck. You may want to keep your chin tuckedslightlytowardyourchest.

• Inhale. Exhale as you continue to push the fronts of your thighs, hips, andabdomenforward.

•Breatheandholdtheposefor5to30seconds.

•Comeoutbyreleasingonehandatatime.

•RestinChildpose(page110).

FIG.2

FIG.3:

•Moreadvancedpractitionersmaywishtoperformtheposewiththetopsofthefeetrestingonthefloor,handsgraspingtheheels.

•Breatheandholdthepose5to30seconds.

•RestinChildpose(page110).

FIG.3

SeatedYogaPoses

Seatedposesbalancetheenergyofthestandingposes.Whiletheymaybealittleless strenuous thanstandingandkneelingpostures, theyareno lessbeneficial.Included in this sectionare awidevarietyof seatedposesdesigned to stretch,strengthen,andopendifferentareasofthebody.Althoughmostseatedyogapositionsare traditionallydoneon thefloor,you

maysitinachairifitismorecomfortableorifyou’reseatedatyourdeskandwanttoincorporatesomeyogaintoyourworkday.Manyoftheseatedpostures,breathing exercises, andmeditationsmay be done from a seated position in astraight-backedarmlesschair.Hereareafewguidelinesforchairsitting:•Sitinachairwithyourspineelongatedandyourshouldersdownandawayfromyourears.Attempttouseonlythefirst8to12inchesoftheseat(sothatyouengagethebackmuscles).

•Placeyourfeetonacushioniftheydonottouchthefloorsothatyourkneesare level with your hips to help prevent slouching and strain on your lowerback.

•Yourchin shouldbe levelwith the floor, slightly retractedso thatyou feelalengtheninginthebackofyourneck.

•Restyourhandsonyourknees,palmsupordown.

Ifyouwishtodotheseposesonthefloor,sitonamatorfoldedblanketforcomfort.Toensurethatyourbackisstraight,youmaywishtositonabolsterorcushion.Whetheryou’reinachairoronthefloor,alwayssitsothatyourspineiselongated,withshouldersbackanddownandchestopen—andnoslouching.Your hips face forward, as you perch on your sitting bones. Engage yourabdominal muscles slightly to help keep your back straight. Imagine yourselfseatedonyourthroneofpower.

EASYPOSE(Sukhasana)

AlsoknownasTailorSeat, thisbasiccross-leggedseatedposture isoftenusedduringmeditationorbreathingexercises.Youmaywishtositonfoldedblanketsor a cushion to bringyour knees lower thanyour hips, tomaintain theproperlowerbackcurve,andtoensurethatyourspineremainsstraightandelongated.

• Begin by sitting on the floor with your legs in front of you. Your spine iselongated.Your arms rest by your sides. Shoulders are down away from theears.

• Cross your legs so that the arches of your feet are positioned beneath theoutsideofyourcalfmuscles.Yourrightfootshouldbeundertheleftknee,andyourleftfootshouldbeundertherightknee.

•Placeyourhandsonyourkneeswithyourpalmsdown.Youmayalsoplaceyour hands palms up with the backs of your hands resting on your knees;lightlytouchyourthumbsandindexfingers.

HALFLOTUS(ArdhaPadmasana)

HalfLotusis traditionallyusedduringmeditationandcanbeusedwhendoingseatedbreathingexercises.PleasenotethatwehavenotincludedtheFullLotusposition because it can put too much strain on the knee joints. AdvancedpractitionerswhowishtositinFullLotusshouldworkwithayogainstructortohelppreparethemforthisstrenuousposition.

•Sitwithyourspinecomfortablyextendedandyourshouldersdownandawayfromyourears.

•Placethesoleofyourrightfootalongtheinsideofyourleftthigh.

•Turnthetopofyourleftfootsothatitliesonthetopofyourrightthigh.Begentlewithyourkneesandleftanklejoint.

•Useafoldedblanketorcushiontoelevateyourhipsabovetheknees.

SQUATTINGPOSE(NishaditaAsana)

Thisposeopens thepelvisand loosens thehipsand lowerbackas it tones theabdominalmusclesandaidselimination.Pressingthepalmstogetherfirmsandtonesthechestmuscles.ItalsostretchestheAchillestendons.

•Standwithyourlegsabouthip-widthapart.

•Bendyourkneesandsquat.Holdonto thebackofachair if it isdifficult tomaintainyourbalance.Forcomfort,youmaywishtoseparateyourlegsabitmore.

•Trytoplacethesolesandheelsofyourfeetflatonthefloor.Ifthatcausesanydiscomfort,placearolledtowelunderyourheelsorplaceacushionunderyourbuttocks.

•Pullinonyourabdominalmuscles.

•Restyourforearmsonyourkneeswiththepalmsopen.Ifyouprefer,putyourpalms together inNamasté in frontof theheartcenter (breastbone)andpressyourpalmstogetherslightly.

•Foranadvancedstretch,placeyourelbowsinsideyourkneesandpressagainstthem,exertingasteadyandsmoothpressure.

•Holdthepose1to2minutesifcomfortable,breathingdeeply.

SEATEDMOUNTAIN(UpavishtaTadasana)

Thisposestrengthensthearmsandelongatesandalignsthespine.BecausethisvariationofMountain(page60) isdonefromaseatedposition,youcaneasilymakeitapartofyourworkday.

•Sit in any comfortable seatedposition either on the floor or in a chair.Yourspineiselongated,andyourshouldersaredownandawayfromtheears.

•Inhaleandraiseyourarmsouttothesideandupoveryourhead,palmsfacingeach other. Your hands may either be a few inches apart, or you can bringpalmstogether.

•Stretchfromthearmpits.Inhaleandexhaleinslow,deepbreaths.

•Holdforupto10breaths.

•Onanexhalation,allowyourarmstofloatbackdowntoyoursides.

•Repeat1to2moretimes.

SEATEDHALFMOON(UpavishtaArdhaChandrasana)

Make this variation of HalfMoon (page 62) a part of your office routine. Itstretchesthemusclesalongthesidesofthebodyandhelpsdecreasetightnessintheupperbackandshoulders.

•Sit ina chair,withyour spineelongatedandyour shouldersdownandawayfromtheears.

•Inhaleandraiseyourarmsouttothesidesandthenupoveryourhead.Bendyourarmsandgraspyourelbowswithyourhands.

•Exhale,bendyourupperbodytotheleft.Feelastretchalongtherightsideofyourbody.

•Inhaleandcomebacktocenter.

•Exhaleandbendyourbodytotheright,feelingthestretchalongtheleftsideofyourbody.

•Repeat1to2moretimes.

SEATEDEAGLE(UpavishtaGarudasana)

AvariationofEagle(page72),thisisanotherseatedposethatcanbedoneanytime of day. It stretches muscles along the upper arms and upper back, andreleasesanytensionintheshoulders.

•Sitinanycomfortableseatedpositiononthefloororinachair.Yourspineiselongated,andyourshouldersaredownandawayfromyourears.

•Bringyour left armunderyour right, crossingbotharmsat theelbow.Placeyour hands together, palms facing each other.Your hands should be about 6inchesawayfromyourface.

•Uncrossyourarmsandgivethemafewgentleshakes.

•Bringyour right armunderyour left, crossingbotharmsat theelbow.Placeyourhandstogether,palmsfacing.

•Whenyou’reready,releaseyourarmsandgivethemafewgentleshakes.

THUNDERBOLT(Vajrasana)

Thunderbolt is used as a way to rest between poses—particularly the morestrenuous ones. It improves the posture, promotes a deep sense of peace andserenity, and provides complete relaxation. Curling your toes under alsostretchesthetoesandsolesofthefeet.

FIG.1:

•Sit in akneelingpositionwithyourbuttocksonyourheels and legs slightlyapart. Face forwardwith your hands resting gently on your knees.Youmaywish to place a folded blanket or bolster across your calf muscles or at thebacksofyourknees.Takecarenottoimpingetheknees.

•Attempttohaveyourbigtoestouching,heelsangledoutward.

•Closeyoureyesorgazeataspotonthefloor.Breathedeeply.

•RestquietlyinThunderbolt.

FIG.1

FIG.2:

•Foranaddedstretch,raiseyourbuttocksslightlyoffyourheelsandcurlyourtoesunder.

•Slowlysitbackonyourheels;thetoesremaincurled.Trytokeepyourspinestraight.

• Breathe steadily and remain in the pose for up to 10 seconds, if possible;graduallyincreaseto30seconds.

FIG.2

HERO(Virasana)

Heroposeopensthehipsandhipjointsandkeepsthekneesflexible.Itmassagesthe inner organs, helps reduce stiffness in the neck, and stretches the spine. Italso isadeeplycalmingand relaxingposture.Asyouhold thepose,youmaywishtoreflectonaheroicfigureinyourlife.

•Sitwithyourbackstraight,spineextended.Ifyouareunabletositcomfortablywhilemaintainingthecurveinyourlowerback,sitonafoldedblanketortowel(2to4incheshigh).Havebothsittingbonesleaningintothefloororblanket.

FIG.1:

•Crossyourlegssothatyourrightkneerestsontopofyourleftknee.

•Placethepalmsofyourhandsonthesolesofyourfeet.

•Moveyourfeetawayfromyourhipssothatyoufeelastretchinthehips.

FIG.1

FIG.2:

•Inhaleandmakesureyourspineisextendedandthatyourshouldersaredownandawayfromtheears.

• Exhale and fold your upper body down toward your knees; do not lift thesittingbonesfromthefloor.

•Relaxandbreatheslowly.

•Returntoanuprightpositionandrepeatwithyourleftkneeonyourrightknee.

FIG.2

HEADOFCOW(Gomukhasana)

Thispose(saidtoresembleacow’shead)isaneffectivewaytocounteracttheforward-bending tasks thatwe do each day.Head ofCow stretches the spine,arms,shoulders,andneckandrelievestensionintheupperbackandshoulders.Italsoimproveslungcapacity.

•Sitinanycomfortablepositiononamatorinachair,orinThunderboltpose(page 94). Make sure your back is straight with your spine comfortablyextended. Shoulders are relaxed and away from your ears. If youwish, youmay also do this pose from a standing position, with your feet about hip-distanceapart.

•Withyour lefthand, reachbehindyourback frombelow; thepalm is turnedout,awayfromyourbody.Bendattheelbow,movingyourhanduptowardthecenterofyourbackashighasyoucanwithoutstraining.

•Raiseyourrightarmbesideyourrightear.Bendat theelbowandreachoveryour right shoulder. Try to interlock the fingers of both hands or touch thefingertips.

•Ifitisdifficulttointerlockortouchyourfingertips,grasponeendofatieorscarfwith your raised hand. Let the tie hang down your back and grasp thelooseendwithyourotherhand.

•Keepyourbodyerect.Yourrightelbowshouldpointstraightup,notforward;

yourupperarmshouldbeasclosetoyourrightearaspossible.

•Breathenormally.Holdthepositionfor8to10seconds.

•Unlockhands(orreleasethelowerendofthetie)andletyourarmsfalltothesidesofyourbody.Shakeoutyourhandsandshrugyourshoulders.

•Repeatonotherside.

MODIFIEDHEADOFCOW(VikrtaGomukhasana)

HeadofCow(facingpage) isastrenuouspose,particularlyforanyonewhoisnot flexible in the shoulders.Themodificationbelow is equally beneficial butlessarduous. Itwillgiveyourshouldersandarmsagreatstretch.Asanaddedbenefit, it can be done anytime you feel tension or stress in your neck andshoulders.

•Sitinanycomfortablepositiononamatorinachair,orinThunderboltpose(page 94). Make sure your back is straight with your spine comfortablyextended.Yourshouldersarerelaxedandawayfromyourears.

•Raiseyourrightarmbesideyourrightear.Bendat theelbowandreachoveryourrightshoulder.Yourhandrestsnearthemiddleofyourupperback.

•Raiseyour left arm to shoulderheight,bendingat theelbow; thepalmfaces

out.Reachtowardyourrighthandandinterlockthefingersofbothhands.

•Usinggentlebutsteadypressure,allowyourlefthandtopullyourrighthanddownandacross,towardyourleftshoulder.

•Yourleftelbowpointsdowntothefloorasyourrightelbowpointsstraightup.The upper right arm remains as close to your right ear as possible; yourforearmisbehindyourhead.Breatheandholdthestretchfor8to10seconds.

•Releaseandreversethestretch.

•Dothestretchafewmoretimesoneachside.

LION(Simhasana)

Itmaynotbepretty,buttheLionisabeneficialposethathelpstoneandreleasetensionaroundthefacialmuscles,jaw,andthroat.Italsobringsarichsupplyofbloodtothethroatandissaidtohelppreventcoldsandpromotewellness.DoafewroundsofLionwheneveryouarefeelingtense,orwhenyourenergylevelislowandyourresistanceisdown.

•Sitinanycomfortablepositiononamatorinachair,orinThunderboltpose(page 94). Make sure your back is straight with your spine comfortablyextended.Shouldersarerelaxedandawayfromyourears.

•Placeyouropenpalmsonyourknees.

• Inhale.Asyouexhale, simultaneouslyopenyoureyesandmouthaswideaspossible.Stickoutyourtongueasfarasitwillgo.

•Stiffenyourarmsandfingers.Eyeslookuptowardyourforehead.

•Exhaleallthestaleairfromyourlungs.Holdthebreathoutfor2to4seconds.

•Inhaleandslowlyrelaxyourtongue,facialmuscles,arms,andhands.

•Relaxandbreathenormally.

•Repeatonemoretime.

TURTLE(Kurmasana)

This pose stretches and increases flexibility in the upper thighs and groinmuscles. Turtle also increases suppleness in the knees and hips and releasestensionintheback,shoulders,andneck.Becomelikeaturtleandgotoaplacedeepinsideyourselfwhereyoufeelsafeandprotected.

•Sitwithyourback straight, spine comfortably extended.Rollyour shouldersdownandawayfromyourears.

• Inhale and bend both legs. Separate your legsmore than hip-distance apart.

Exhale and allow your knees to lower toward the floor without straining,forcing,orbouncing.Allow thegroinmuscles toopengradually.Foramorechallengingstretch,bringthesolesofyourfeettogether,ifit’scomfortable.

•Threadyourrightarmalongthefloorundertherightcalfmuscle,followedbytheleftarmundertheleftcalfmuscle.Palmsareflatonthefloor.

•Bendyourupperbodyforward,roundingyourback.Letyourheadhangheavy,withchin tochest. If it feelscomfortable, allowyour forearms to reston thefloor.

•Breathedeeply into the stretch.See if yourgroinmuscleswill let go a littlemorewitheachexhalation.

•Holdfor10to12seconds.

•Torelease,inhaleandbendyourknees,bringingyourarmsoutinfront.Pressyourpalmsintothefloorandwalkyourhandsbacktowardyourinnerthighstohelplengthenyourspine.

BOUNDANGLE(BaddhaKonasana)

Bound Angle provides an excellent stretch to the groin muscles, increasessuppleness in the tendons and muscles of the knees and hips, and improvesposture.

•Sitwithyourspinecomfortablyextended.Rollyourshouldersdownandawayfromyourears.

•Inhaleandplacethesolesofyourfeettogether;interlaceyourfingersaround

yourtoes.

•Exhaleandloweryourkneestowardthefloorwithoutforcingthestretch.Useyourexhalationstoencourageyourkneestodropjustalittlemore.

•Breathedeeplyintothestretch.Seeifyoucanallowthegroinmusclestorelaxalittlemorewitheachexhalation.Don’tbounceorstrain.

•Holdtheposefor5to10breaths.

SEATEDANGLE(UpavishtaKonasana)

This posture stretches the inner thigh muscles and the spine. UpavishtaKonasana is beneficial for anyone involved in biking, running, dancing, andotheractivitiesthatrepeatedlyworkthehipsandlegs.

•Sit on a foldedblanket or towelwithyour spine comfortably extended.Rollyourshouldersdownandawayfromyourears.

•Separateyourlegsacomfortabledistanceapart.Yourtoesandkneespointtotheceilingandarenotinternallyorexternallyrotated.

•Placeyourhandson the floor in frontofyou,withpalmsdown.Elbowsaresoft.

• Inhale, keeping the spine extended. Exhale and bend forward, keeping thesittingboneson the floor.Yourupperback remains flatandbroad;your toesandkneespointtotheceiling.

•Witheachexhalation,trytomoveyourhandsawayfromyouatinybitfurther,bringingyourupperbodyclosertothefloor.

•Holdfor30to60seconds.

KNEEROCKING

Thisposeopens thegroinmuscles and improves flexibility in thehips. It alsostrengthens thearms, shoulders, andabdominals.Do itwheneveryou feel anytightnessordiscomfortinhips,pelvis,orupperthighs.

•Sitonamatwithbothlegsoutinfrontofyouandspinecomfortablyextended.Dependingonhowmuchflexibilityyouhaveinyourhips,youmaywanttositonafoldedblanketortowel2to4inchesinheight.

•Liftyourright legandbenditat theknee.Wrapyourarmsaroundthelowerleg so that your right foot nestles in the crookof your left elbowor in yourhand.Begentlewithyourkneeanddon’tforcethemovement.Cradlethelegwithbotharmsandifyoucan,claspyourleftandrighthands.

•Useyourarmtobringyourlegtowardyourchestandabdomen.

•Keepyourbackstraightandholdthelegashighandclosetoyouaspossiblewithoutstraining.

•Movingfromthehipjoint,gentlyrockyourlegbackandforthinasidewaysmotionasthoughyouwererockingababy.

•Afterrockingyourlegseveraltimes,switchlegpositionsandrepeatwiththeleftleg.

BENTKNEESITTINGFORWARDBEND(Mahamudra)

This version of Sitting Forward Bend (facing page), with one knee bent, is aslightly less difficult pose and produces similar benefits. It stretches thehamstring muscles and the spinal column while massaging the abdominalorgans.Italsocanrelievelowerbackache.Allowyourbody,mind,andspirittoperformthisposewithasenseofacceptanceandlettinggo.

•Sitwithyourspineerect.FIG.1:

•Extendyourrightleg.Bendyourleftlegatthekneeandpressthesoleofyourfootintotheinnerthighoftheextendedrightleg.

•Onan inhalation raiseyourarmsupoveryourhead,withpalms facingeachother.

FIG.1

FIG.2:

•Exhale;foldyourupperbodytowardthethighofyourextendedleg,hingingatthehips.

• Your back should be straight and not rounded, with the spine extended.Continuebendingforwardandstopwhenyourupperbackbeginstoround.

FIG.2

FIG.3:

•Bendtheextendedrightlegandholdontotheballofthefoot.

•Relax.Breatheintothestretch.Useyourinhalationstohelpextendthespinebydirectingyourbreathtotheupperchest.Feelyourselfliftoutofyourwaist.

• Exhale.On an inhalation, extend the spine and feel the lower backmusclesstretch.

• Hold for 4 to 6 breaths. On an inhalation return to an upright position andreleasethebentleg.

•Repeatontheotherside.

FIG.3

SITTINGFORWARDBEND(Paschimottanasana)

Thisposegivesanintensestretchtoyourentirebackandhamstringmusclesasitincreases flexibility in the spine and hips. By hinging at the hips and foldingforward,yourabdominalorgansgetamassageaswell.Relaxintotheposewithasenseofserenityandsurrender,allowingyourflexibilitytoincreasegradually.

•Sitwithyourspineextended.FIG.1:

•Leanforward,tippingyourpelvistowardyourthighs.Ifyourbackrounds,sitonafoldedblanketortoweltomaintainthepropercurveinyourlowerback.Feetshouldbeperpendiculartothelegs.

•Bendyourknees,andonan inhalation, reachdownandholdontoyourshin,ankle,ortheballsofyourfeet.

• Exhale and begin to straighten your legs, bringing your upper body towardyour thighs. Your back is straight and spine is lengthened. Knees remain

slightlybent.

•Youmayalsoloopatieorscarfaroundthesolesofyourfeet.Holdtheendsofthescarfwithyourhands,keepingyourkneesslightlybenttofeelthestretchinthe lowerback.Gentlypullonyour feetor scarfasyouexhaleandcontinueloweringyourupperbodytowardyourthighs.

FIG.1

FIG.2:

•Relax, andwitheachexhalationallowyourchest to sink towardyour thighswithoutroundingyourback.Ifyoufeelyourbackbegintoround,stop.Lookforwardandoutasyouextendyourupperbody,keepingyourneckinlinewiththespine.

•Breatherhythmically.Donotstrain.

•Holdfor5to10breaths.

FIG.2

SEATEDLEGSTRETCH(UpavishthaNalakaUttana)

Thisposestretchesthebackofthelegs,lengthensandstrengthensthespine,andopens thehips. It increasescirculation in the legsand isgreat foranyonewithtighthamstringmuscles.ThedifferencebetweenthisposeandBentKneeSittingForwardBend(page102) is thatyousitwith theextended legstretchedout tothesideratherthanstraightinfront.

• Sit on the floorwith your spine comfortably extended. If you are unable tomaintainthepropercurveinthelowerback,sitonafoldedblanketor towel,elevatingthehipshigherthantheknees.

•Stretchyourrightlegouttotheside;bendyourleftlegatthekneesothesoleofyourfootcomestowardtheoppositeinnerthigh.

•Turnyourupperbodytotheright.Keepyourspinestraight.Gazeatyourrightfoot.

•Bendyour rightkneeslightlyandgrasp thesoleofyour right footwithbothhands. If you can’t do this comfortably, keep the knee bent and grasp yourankleorshin.Loopingatieorscarfaroundthefootcanbehelpful.Yourupperbackshouldbeflatandbroad.

•Holdfor3to5breaths.

• Inhale and extend your spine out through the crown of your head. Do notstretchtothepointofdiscomfort.

•Exhaleandmaintaintheextension,keepingtheupperbackliftedandflat.

•Releasethestretch.Relax.

•Switchlegsandrepeatthestretchontheotherside.

SEATEDHEAD-TO-KNEE(Janusirsasana)

This stretch, a variation on Standing Head-to-Knee (page 68), increasesflexibilityinthespineandrelievesdiscomfortintheback,shoulders,andneck.Itcanalsohelpwithsciaticpain.Itmassagestheabdominalorgansandrestoresadeepsenseofcalmnessandafeelingofinnerstrength.Manyofushavetighthip rotatorsandflexormusclesandmaynotbeas flexibleaswe’d like.Don’tforcethisstretch.DoafewroundsofKneeRocking(page101)beforebeginningto loosen the groinmuscles and knee joints. Skip this pose if you are new toyoga.

• Sit with your back straight and spine comfortably extended. Relax yourshouldersdownandawayfromtheears.Bothlegsareextendedonthefloorinfrontofyou.

FIG.1:

• Inhale andbendyour left leg.Placeyour left foot in thecrookofyour rightelbow.

•Exhaleandwrapyourleftarmaroundyourleftlegandinterlacethefingersofbothhands.

•Gentlyrockyourlegside-to-sidefor30to60seconds.

FIG.1

FIG.2:

• Inhaleandpress theheelofyourright foot firmly into thefloor.Exhaleand,hingingatthehips,comeforward.Bringyourheadtowardyourrightknee.

•Inhaleandlengthenalongthespine.Exhaleandpullgentlyonyourbentleg,usingitasalevertobringthefrontofyourbodyclosertoyourrightthigh.

•Relaxanddeepenintothepose.Holdfor20to30seconds.

•Comeoutoftheposeandrepeatontheoppositeside.

FIG.2

SPINALTWIST(Matsyendrasana)

Asyoudo thispose, try toget a senseofyour spine rotatingon itsownaxis.SpinalTwiststretchesthespinalcolumnandconnectingnervesandhelpsreducestiffness in the neck. It also massages the lower abdominal organs and aidselimination.When your body turns to the right, it is said you face the future;whenyouturntotheleft,youreviewthepast.Beopentowhathasyettobeandfeelasenseofgratitudeforwhathascomebefore.

•Sitwithyourspineextended.Legsarelengthenedonthefloorinfrontofyou.Ifyouareunabletositcomfortablymaintainingthecurveinyourlowerback,sitonafoldedblanketortowel.

FIG.1:

•Bendyourleftleg;crossyourrightfootoveryourleftthighatmidpoint.

FIG.1

FIG.2:

•Inhale;bringyourleftarmaroundtheoutsideofyourrightknee.Graspyourknee.

•Exhale;useyourleftarmforleveragebypressingagainstyourlegandrotateyour upper body to the right. Keep your shoulders level. Engage yourabdominalmuscles15to20percenttohelpprotectyourlowerback.

•Placeyour rightpalmon thefloornearyourbuttocks.Turnyourhead to the

rightandgazeoveryourrightshoulder.

• With each inhalation, create an extension in your spine. On an exhalation,engageyourabdominalmusclesandslowlyturnyourbodyalittlemoretotherightwithoutstrainingthelowerback.Holdforupto1minute.

•Releaseandreturntocenter.

•Repeatontheleftside.

FIG.2

MODIFIEDSPINALTWIST(ParivrttaAsana)

ThisversionofSpinalTwist (page106) isa littleeasier todobecauseone legremains extended on the floor. However, it provides the same benefits: itstretchesthespinalcolumnandconnectingnervesandhelpsreducestiffnessintheneck.

•Sitwithyourspineextended.Legsarestraightonthefloorinfrontofyou.Ifyoursittingbonesliftoffthefloor,usefoldedblanketstoelevateyourhips.

•Bendyourrightkneeandplacethesoleofyourrightfoottotheoutsideofyourleftknee.

•Maintainanextensionthroughthespine.Wrapyour leftarmaroundthebentrightknee.Placeyourrighthandonthefloorbyyourhiporbuttock.

•Useyourrightarmtohelpcreateanextensioninthespine.

• Inhaleandpress into the rightpalm,extendingout through thecrownof thehead.

•Exhale;engage theabdominalmusclesand rotateyourupperbodyslowly totheright.

• With each inhalation, create an extension in your spine. On an exhalation,engageyourabdominalmusclesandslowlyturnyourbodyalittlemoretotherightwithoutstrainingthelowerback.Holdforupto1minute.

•Releaseandreturntocenter.

•Repeatontheleftside.

BOAT(Navasana)

ThemoreyouperformBoatpose,thestrongeryouwillbecome.Thisposereallyworks your “power center,” the abdominal area, which is so important tomaintainingastrongback.Inadditiontotoningandstrengtheningtheabdominalmuscles,itstrengthensyourthighsandhipflexorsandwillgreatlyincreaseyourstaminaanddetermination.

•Sitonthefloorwithyourspineerect.Kneesarebent,feetareflatonthefloor.

•Bringyourarmstotheoutsideofyourlegsandgraspthebacksofyourthighs

withyourhands.

• Inhale and leanbackward, balancingonyour sitting bones.The tips of yourtoesremainonthefloor.

•Yourpelvisisinaneutralposition(nottippedforwardorbackward).Exhaleasyoudrawyournavelin.Makesurethespineremainselongated.

• Inhale and lift your toes off the floor and straighten your legs. If this is toostrenuousinitially,keepyourkneesbent.

•Whenyou feelbalanced, releaseyourhands fromyour thighsand straightenyourarmsalongsideyourlegs,palmsfacingin.

•Ifyourbackbeginstoround,bendyourlegsslightly.

•Gazetowardyourknees.Breathe.

•Holdfor8to10seconds.

INCLINEDPLANE(Purvottanasana)

Inclined Plane stretches and lengthens the entire front of the body as itstrengthens the wrists, arms, and shoulders. It firms the buttocks and thighmuscles.Purvottanasana also opens the neck, throat, and chest.Remember tobreathe deeply to provide the necessary power, allowing you to maintain thepose.

FIG.1:

•Sitonthefloorwithyourlegsextended.Yourpalmsareflatonthefloorbehindyou,fingerspointingawayfromyourback.

FIG.1

FIG.2:

• Lean back onto your palms. Inhale and raise your hips toward the ceiling.Contracttheabdominalmusclesandthebuttocks.

•Exhaleandslowlydropyourheadback.Ifyouhaveanyneckproblemskeepyourchintuckedslightlytowardthechest.

•Holdforseveralbreaths.

•Bringyourheadupandgazedownatyourfeet.Holdforafewseconds.

•Loweryourhips.

•Bringyourarmstoyoursidesandshakeoutyourhands.

FIG.2

ProneYogaPoses

Yoga poses done from a prone position (on your stomach) promote flexibilityand strengthen the back and arms. Many also open the chest, stretch theabdominal muscles, and lengthen the hip flexors. The backbending positionsmassageandstimulatethekidneys.Forobviousreasons,pregnantwomenshouldavoidpronepositions.Included in this section are several ancient poses such asCobra,Bow, Full

Locust, and Child (pages 111, 113, 116, 110 respectively), which havetraditionallybeenpartofhathayogaforcenturies.BecauseBowandFullLocustcan be strenuous poses even for seasoned practitioners, we’ve included theequallybeneficialmodifications,CrossBow(page112)andHalfLocust (page115)aswell.

CHILDPOSE(Garbhasana)

This rejuvenatingposecompletely relaxes thebackandneckand stretches thespine. Child pose massages the abdominal organs and promotes a sense ofsecurityandnurturing.Itisagoodcounterposetobackbends.

• Kneelwith your buttocks on or near your heels andwith your legs slightlyapart.

•Bendfromthehips—forwardanddown—foldingyourupperbodyontoyourthighs.Theforeheadrestsonthefloororonafoldedblanketortowel.

•Placeyourarmsonthefloornexttoyourlegs,palmsup.Ifyouwish,youcanalsoextendyourarmson thefloor in frontofyou,palmsdown,withelbowsrelaxed.

•Letyourshouldersround.

•Breathedeeplyandrelax.

•Remainintheposefor1to2minutes.

•Raiseyourupperbodyandreturntoakneelingposition.

COBRA(Bhujangasana)

Asyougointothisenergizingpose,imagineacobraasitrisesandgetsreadytostrike.Thisposetonestheback,kidneys,andbuttocksasitexpandstheribcage,chest,andabdomenandfirmstheneckandthroat.Italsoreplenishesthelowerbackandpelviswithafreshsupplyofbloodandincreasescirculation.

FIG.1:

•Liefacedownwithyourforeheadonthemat.Yourfeetarecomfortablyclosetogetherwiththetoespointing.

•Placeyourhandsbeneathyourshoulders,palmsdownandelbowstuckednexttothebody.

•Engageyourabdominalmusclesandfeelyourhipcreasespressintothefloor.TOPREPAREFORCOBRA:

•Inhale;curlyourupperbodyoffthefloor2to3inchesasyouslowlyraiseyourforehead,nose,chin,shoulders,andchest.Yourpelvisremainsonthefloor.

• Lift your hands off the floor and feel your lower back muscles beingstrengthened.Hold for 3 breaths.Make sure your shoulders drop away fromyourears.

•Placehandsonthefloor.Slowlyreleaseyourupperbodybackontothefloorandrest.Turnyourheadtoonesideifyou’dlike.

FIG.1

FIG.2:

•Returnyourhandsbeneathyourshoulders,elbowsbentandtuckednexttothebody.

•Engage your abdominalmuscles and press both palms into the floor, slowlyraisingyourforehead,nose,chin,shoulders,andchestoffthefloor.Shouldersaredownandawayfromtheears.Keepyourelbowsbentata45°angleorless.Yournavelremainsonthefloor.

•Lengthenyourneckandgazestraightahead.Holdfor3to5breaths.

•Yourupperbodyremainsraised.

•Ifitfeelscomfortable,turnyourheadtotherightandgazebackatyourrightheel.Holdforamoment.Loweryourheadandslowlyturnittotheotherside,gazingatyourleftheel.

•Returnyourhead to thecenter.Exhaleandslowlybegin loweringyourbodyfromthewaist,chest,chin,nose,andforehead.

•Pauseandrepeat.

FIG.2

CROSSBOW

TheCrossBowhasbenefits similar to thoseof themore arduousBow,whichfollows, but it is a less intense pose. It massages the abdominal organs andimprovesdigestion,stimulatesthethyroid,opensthechest,strengthensthebackandupperarms,andtonesthethighsandbuttocks.

•Lieonyourstomachwithyourlegsslightlyapart.Turnyourfacetotheright;theleftcheekrestsonthebackofyourlefthand.

FIG.1:

•Bendyourleftknee,bringingyourfoot towardthebuttocks.Reachbackandacrosswithyourrighthand,graspingyourankleorthefrontofyourleftfoot.Begentletoavoidimpingingyourknee.

•Yourleftheelgoesinthedirectionofyourrightbuttock.Liftyourleftkneeaninchfromthefloor.Holdforafewbreaths.

•Loweryourleftknee.Rest.

FIG.1

FIG.2:

•Raiseyourleftkneeandfootashighasyoucan,pressingyourfootintoyourhand.

•Holdthepose,breathingdeeply,for20to30seconds.

•Release.Reversethepose.

•Repeatoncemoreoneachside.

•RelaxinChildpose(page110),agoodcounterpose.

FIG.2

BOW(Dhanurasana)

Bowposemassagestheabdominalorgansandimprovesdigestion,stimulatesthethyroid, and opens the chest. It strengthens the back and arms and tones thethighs and buttocks. Attempt this pose only after you feel comfortable withCobra(page111),Half Locust (page 115), Full Locust (page 116), andCrossBow(facingpage).Donotdothisposeifyouhavehighbloodpressure.

•Lieonyourstomachwithyourchinrestingonthefloorandlegsslightlyapart.FIG.1:

•Bendbothknees,bringingyourheelstowardthebuttocks.

FIG.1

FIG.2:

•Reachbackwithyourhandsandgraspyourankles(oneatatime,ifit’seasier)orloopastraparoundyourankles.

FIG.2

FIG.3:

•Exhaleandpressyourpubicbonedownbyengagingtheabdominalmuscles.

• Inhale and slowly raise your head, feet, knees, and thighs. Thighs remainparallel and knees are kept hip distance apart. Feel the shoulder bladessqueezingtogether.

•Gentlyrockbackandforthwithoutpullingorstraining.Breathe.•Holdfor10to15seconds.

•Exhale;releaseyourhands.Slowlylowerandstraightenyourlegs.

•RelaxinChildpose(page110)orrolloverontoyourbackandhugyourkneestoyourchest(page46);botharegoodcounterposes.

FIG.3

UPWARD-FACINGDOG(UrdhvaMukhasana)

This posture keeps the back flexible and stimulates the nervous system. Itstrengthensthearmsandwrists,canrelievebackpain,andstretchesthefrontofthebody.

•Lie on your stomachwith your legs extended straight behind you,with toespointed.

•Bringyourhandsbesideyourshoulders,withpalmsdown.

•Restyour foreheadon the floor.Youmaycurlyour toesunderor leave toespointed,whicheverismorecomfortable.

•Inhaleandpushupwithyourarmstoraiseyourhead,shoulders,andchestofftheground.Engageandtightenyourabdominalandthighmuscles.

•Ifpossible,liftyourkneesoffthefloorwithoutcompromisingyourlowerback,maintaininganextension.Ifyoufeelanydiscomfortinyourlowerback,placeyourhandsonyogablocksoron two telephonebooks.Throughout thepose,keepyourbreastboneliftedawayfromyournavel.

•Rollyour shouldersdownaway fromyourearsand raiseyourheadupward.Allow your chest to open.Gaze up to the ceilingwithout compressing yourneck.

•Keepliftingthefrontofyourbody.Breathedeeply.

•Holdfor3to5breaths.

•Exhaleandgraduallyrolldown.

•Repeatoncemore.

HALFLOCUST(ArdhaShalabhasana)

Half Locust tones and strengthens the lower back, buttocks, and backs of thethighs. Italsohelps relieve lowerbackandpostureproblems,stretches thehipflexors, energizes the nervous system, increases circulation, and improvesconcentration.

•Lieonyourstomachwithyourchinrestingonthefloor.Legsareslightlyapart.Yourarmsarealongsideyourbody,palmsdown.

• Engage the abdominal muscles 15 to 20 percent. Extend your left big toetoward thewall behindyou and then lift your left leg 2 inches off the floor.Keepthetopoftheleftthighbonepressingintothefloorsothelefthipisnotabovetherighthip.Focusonstretchingandextendingfromthehipsocket.

•Withyourlegstillraised,breatheforacountof5.Exhaleandslowlylowerthestill-extendedlegforacountof5.

•Repeatwiththesameleg3times.

•Return your leg to the floor. Turn your head to one side and rest, breathingnormally.Compareyourleftlegtoyourrightandnoticeanydifferences.

•Repeatwithyourrightleg.

FULLLOCUST(Shalabhasana)

AsdoesHalfLocust,FullLocusttonesandstrengthensthelowerback,buttocks,and backs of the thighs. This pose helps relieve lower back and postureproblems, energizes the entire body, increases circulation, and improvesconcentration. It also firms the upper arms. A slightlymore challenging posethanHalfLocust,Shalabhasanaimprovesinnerdeterminationandwillpower.

•Lieonyourstomachwithyourchinrestingonthefloor.Legsareslightlyapart.

•BringyourarmsouttothesidesinaTposition.

•Pointyourtoesandengagethemusclesinyourlegs.

• Inhale deeply and simultaneously lift your legs, arms, shoulders, and head.Yourheadmaycomeupinalignmentwith thearms;however,makesure thebackofyourneckdoesnotfeelpinched.(Insteadofliftingyourarms,youmaywishtotrymakingfistswithbothhandsandplacingthembeneathyourbodyat

theinnergroin.Inhaleandliftbothlegssimultaneously.Youmaybeabletolifta little higher, but remember, the emphasis is on lengthening.) • Exhale andbringyourarmsbackslightly,asifyouwereajetplane.

•Remaininthepostureforseveralbreaths,imaginingyourselfsoaringthroughthesky.

•Slowlyloweryourlegs,arms,shoulders,andhead.

•Relax,restingyourheadtothesideforafewmomentsasyoufeeltheenergystream throughyourbody.Performa few roundsofWindshieldWiperLegs(page57).

•Repeatoncemore.

PIGEON(Kapotasana)

This pose opens the hip area and chest; aligns the pelvis; and stretches thethighs, hip flexors, and hip rotators. It also increases circulation to the pelvicfloor.

• Begin in “table position,” with your arms under your shoulders and kneesunderyourhips.

FIG.1:

•Crossyourleftfootinfrontoftherightknee.Slideandlengthenyourrightlegstraightback.Ifthestretchistoointense,placeapillowunderyourlefthip.

•Move the right side of your chest slightly to the left to align the hips, thenloweryourchestontoyourleftleg.Alignyourelbowsunderyourshoulders.

•If thehippermits,placeyourelbowsinfrontofyourleftkneeorloweryourbodyfurther.Ifyouwish,extendyourarmsonthefloor.

•Stayinyourcomfortzoneasyoufeelanicestretchinthelefthip.

FIG.1

FIG.2:

•Placebothhandsunderyourshoulders;pressintothefloorandlift theuppertorso, raising your chest like a “puffy-chested pigeon.”Keep your shouldersdownandawayfromtheears.Youshouldnotexperienceanycompressioninyourlowerback.

•Torelease,comeupontoyour rightkneeorshinbone.Uncrossyour left leg,straightenitbehindyou,andshakethelegandfootafewtimes.

•Repeatontheoppositeside.

FIG.2

FROG(MandukaAsana)

Froggivesanintensestretchtotheupperthighmusclesandhelpsincreaserangeofmotioninthehipjoints.Dothisposturecarefullyandwithcontrol.Takecarenottooverdothestretch.

•Startin“tableposition,”withyourkneesunderyourhipsandyourarmsundertheshoulders.

•Lower the arms so thatyour forearms rest on the floor.Make soft fistswithyourhands.

•Separateyourkneesalittlewiderthanhip-widthapart.

•Gentlyandslowlytrytobringyourbuttocksbacktowardyourfeet.Youmaynotgofar;stretchonlytoyourtolerationpoint.Keepyourlowerbackparalleltothefloor.Engagetheabdominalmusclestopreventaswayback.

•Move your hips forward so your upper body comes close to the floor. Theweightofyourbodyshouldbeonyourforearms.Holdforafewmoments.

•Slowly repeat thisbackand forthmovement a few times. If the inner thighspermit,separateyourkneesalittlewidertoincreasethestretch.

•Whenyoufeel ready, releasebybringingyourupperbodyforwardandyourkneesclosertogether.Returntotableposition.

SupineYogaPoses

Supineposesaredonewhileyou’re lyingonyourback.Beginbychecking toseethatyourbodyisaligned.Brieflyraiseyourheadandlookdownthefrontofyourbodytoensureyourhipsareevenandyourlegsarecomfortablyextended.Engageyourabdominalmusclesslightlyandtiltyourpelvisbacktomakesurethe small of the back is on the floor. If your back still arches, either place arolled-uptowelorblanketunderyourkneesorbendyourlegs,keepingthesolesofyourfeetonthefloor.Ifyourchinandforeheadarenotlevel,placeafoldedtowel under your neck to ensure that your chin does not poke up past your

forehead.

Note:Pregnantwomenshouldlimitthetimetheyspendinsupinepositionsafterthefifthmonth(20weeks)ofpregnancy;ortheyshouldliewithafoldedblanketorapillowundertherighthip,whichdisplacestheweightoftheuterusfromthevenacava(amajorveinthatbringsbloodtotheheartfromthelegsandpelvis).

THROUGH-THE-HOLESTRETCH(AvatiAyana)

This stretch opens the hips and lubricates the hip joints as it massages andcleanses the inner abdominal organs. It also frees the shoulders and alleviatesstiffnessintheneck.

•Lieonyourbackwithbothkneesbent.Yourheadremainsonthefloor.FIG.1:

•Crossyour left leg so that theoutsideof the ankle restsonyour right thigh.Bringyourleftarmthroughthespacebetweenyourlegsandaroundtherightthigh.Clasphands.

FIG.1

FIG.2:

•Inhale.Ontheexhalationdrawyourrightthightowardyourchest,liftingyourrightfootoffthefloor.Usingyourleftelbow,moveyourleftkneeawayfromyourbody.Feelthestretchinthelefthiprotator.

•Holdthestretchforseveralbreaths.Witheachexhalation,seeifyoucandrawyourrightthighslightlyclosertoyourbody.

•Unclaspyourhands;undoyourlegs.

•Repeatontheotherside.

FIG.2

BRIDGE(SetuBandhasana)

InSanskrit,thisposetranslatesas“formingabridge.”Whenyouholdthepose,ask yourself how strong the bridge you are forming is. This pose increasesflexibility in the back as it stretches and relieves tension in the neck andshoulders. It also strengthens the leg andglutealmuscles andopens the chest.YoumaywishtodoPelvicLift(page54)asawarm-uptoBridgepose.

FIG.1:

•Lieonyourbackwithyourkneesbent.Feetareparallelandhip-widthapart;heelsarenearthebuttocks.Armsarebyyoursides,withpalmsdown.

• Inhale.Exhaleandcontractyourabdominalmuscles;curlyourpelvis towardtheceiling,pressingbothfeetevenlyintothefloor.Breathedeeply.

FIG.1

FIG.2:

•Inhaleandslowlyliftyourlower,middle,and,ifpossible,upperback.Liftonlyasfarasiscomfortable.Theweightisdistributedbetweenyourshouldersandfeet.Thekneesshouldbehip-distanceapart.Feelbothbigtoesleaningintothefloor.Holdtheposeandbreathedeeply.

•Walk your shoulder blades together and interlace your fingers beneath yourraisedbuttocks.Ifthatisnotpossible,graspyouranklesoruseyourhandstohelppropupyourhipsandbuttocks.

•Witheachexhalation,seeifyoucanraiseyourpelvisalittlehigher.Holduntiltheposefeelscomplete.

•Exhaleandreleasebyloweringyourspinebackontotheflooronevertebraatatime.Relax.

FIG.2

SPIDER(SuptaPadangusthasana)

Spiderposegivesanintensestretchtothebackoftheneck,hamstringmuscles,andAchillestendons.Itcanhelprelievesciaticpain,anditmassagesthehips.Italsohelpswithcirculationandtoning.

•Lieonyourbackwithyourlegsextended.FIG.1:

•Bendyourrightkneeandhugittoyourchestfor10to15seconds.

FIG.1

FIG.2:

•Placeyourlefthandfirmlyonyourleftthigh.

•Wrapthethumbandforefingerofyourrighthandaroundthebigtoeofyourrightfoot.Ifthisisnotpossible,useastraportie.Yourleftlegremainsonthefloorwiththeheelextended.

• Inhale.On the exhalation, slowly straightenyour right legvertically. If yourhamstringmuscle(onthebackoftheupperthigh)istight,loweryourlegtoananglelessthan90°.

• If your neck permits, raise your forehead toward your knee. Keep a spacebetweenyourchinandchest.Elongatethebackofyourneck.

•Holdtheposefor15to30seconds.Slowlylowertheleg.

•Repeatontheotherside.

FIG.2

RECLININGSPINALTWIST(JatharaParivrittanasana)

RecliningSpinalTwistisacenteringposethatcalmsthemindandthenervoussystem as it balances the flow of energy throughout the body. It can relieveheadachesandcleansethedigestiveandeliminationsystems.

•Lieonyourback.

•Bendbothknees,with feet flat on the floor.Moveyourhips andbuttocks2inchestotherightandthenbringyourkneesintoyourchest.

•ExtendyourarmsouttothesidesonthefloorinaVposition,palmsup.Rollyourlegsandhipstotheleft,touchingthefloor.Yourrightfootisontheleftfoot;yourrightkneeisontheleftknee.Placeapillowbetweenyourkneesifitisdifficulttokeepthemtogether.

•Ifyourbackarches,moveyourkneesclosertoyourribs.

•Turnyourpalmsup;angleyourarmsto45°(inaV-shape)soyourshouldersfeelcomfortable.Slowlyturnyourheadtotheright,awayfromyourknees.

•Allowyourbacktorelax.Holdfor30to60seconds.

•Slowlyrollyourlegsandheadbacktocenter.Repeatontheotherside.

RECLININGSPINALTWISTWITHEXTENDEDLEGS(JatharaParivrittanasana)

ThisposeprovidesthesamebenefitsasRecliningSpinalTwistbutisabitmorechallenging.

•Lieonyourbackwithyourkneesbentandyour feet flaton the floor.Moveyourhipstotheright,approximately2inches.

•YourarmsareinaTpositionbyyoursides,palmsup.

•Inhaleanddrawyourbentkneesintowardyourchest.Exhaleandtightenyourabdomenslightly;slowlyloweryourlegsasaunittotheleftontothefloor.

•Straightenbothlegs.Stacklegs,oneontopoftheother.

•Turnyourheadtotheright.Yourheadandbothshouldersremainonthefloor.

•Breathedeeplyandholdtheposefor8to10seconds,oruntilitfeelscompletetoyou.

•Bendyourkneesandonaninhalation,bringthekneesbacktoyourchest.

•Repeatontheotherside.

RECLININGSPINALTWISTWITHCROSSEDLEGS(JatharaParivrittanasana)

Ifyouwouldlikeadeepertwist,trythisvariation.CrossingyourlegsmakesthisamorechallengingposethanRecliningSpinalTwist(page122).

•Lieonyourbackwithbothkneesbent.Crossyourrightlegovertheleftleg,slightlyabovetheleftknee.

•WithyourarmsinaVposition,palmsup,slowlyloweryourlegstotheleft;yourheadturnstotheright.

•Holdfor15to30seconds.

•Returnyourlegstocenteranduncrossthem.Crossyourleftlegovertherightandlowerbothlegstotherightside;yourheadturnstotheleft.

•Whenyouareready,returntocenterandstraightenbothlegs.

SUPPORTEDFISH(AlambitaMatsyasana)

IfFish(facingpage)doesnotfeelcomfortable,trySupportedFishinstead.ThebenefitsarethesameandmanypeoplefindittobeanevenmorerelaxingposethanFish.Tobeascomfortableaspossible,useasmanypropsasnecessary.

•Lieonyourback,withlegsextendedandclosetogether.Placeapillowunderyourknees.

•Place a bolster on the floor for your shoulder blades to rest on and a foldedtowelorblanketforyourhead.

•Liftyourupperbodyontoyourelbowsandslowlyloweryourupperbodysoyourshoulderbladesrestonthebolsterandthetopofyourheadrestsonthetowel.

•Releaseyourarmsandbringyourhandsbyyoursides,afewfeet fromyourbody,palmsfacingup.Remaininthisrelaxing,expansiveposeforaslongasyouwish.

FISH(Matsyasana)

FishposeisagreatcounterposetoFullorHalfShoulderstand(pages131,130).Itopens thechestandcompensates for forward-bendingactivities. It alleviatesrespiratory problems and stimulates the pancreas and pelvic organs. Payattention to your neck throughout the pose. If you have any neck problems,consultaqualifiedyogateacherbeforeattemptingthispose.

FIG.1:

•Lieonyourback,withyourlegsextendedandclosetogether.

•Thehandsareclosetogetherunderyourtailbone,palmsdown.

FIG.1

FIG.2:

• On an inhalation, lift your upper body onto your elbows. Bend your neckbackward,restingthecrownofyourheadonthemat.Yourbackisarched;legsare passive.Make sure your weight is mainly on your elbows, not on yourneck.Pressbothsittingbonesfirmlyintothefloor.

•Holdforseveralbreaths.

•Returnbypressingyourelbowsontothefloor.Gentlyliftyourhead,tuckyourchin,andloweryourupperbody.

FIG.2

CRAB(Kulirana)

Crab strengthens the arms andwrists and firms and tones thehips, abdominalareas, and upper thighs. It opens the chest and throat and stimulates the solarplexus,betweenthenavelandbreastbone.

•Sitwithyourlegsextendedstraightinfrontofyou.

•Bendyourkneeswithfeetflatonthefloorabouthip-widthapart.Placeyourhandsslightlybehindyou,fingersturnedouttoeitherside.

•Inhaleandliftyourhips,makingatableofyourbodyfromyourkneestoyourshoulders.

•Exhaleandletyourheaddropbackgentlyasyoureleaseyourjaw.

•Hold for10 to15seconds.Breathedeeply,directingyourbreath to thesolarplexustoincreaseyourstrength.

•Torelease,bringyourheadforwardandtuckyourchin.Loweryourhips.

•Repeatoncemore.

CORPSE(Shavasana)

Usedbetweenposturesandattheendofayogasession,thisrestingposeallowsthebodyandmindtoabsorbthebenefitsofthepreviousposes.Sinceyourbodywillcooldowninthispose,youmightwanttowearsocksandanotherlayerofclothing.

•Lieflatonyourback.Yourarmsarebyyoursides,palmsup.

•Keepyour legsabouta footapart. Ifyoufeelanydiscomfort in thesmallofyourback,placeabolsterorrolledblanketunderyourknees.

•Closeyoureyes.

•Breathedeeply.

•Relax.

•RemaininCorpseposefor3to5minutes,or5minutesforevery30minutesofpractice.

InvertedYogaPoses

Because we’re usually in an upright position—whether walking, standing, orsitting—performing inverted postures refreshes, energizes, and stimulates theentire body. Inversions mitigate the effects of gravity, relieve pressure on the

internalorgans,andbringafreshsupplyofoxygenatedbloodtotheupperbody,head,andbrain.Asaresult,yourcomplexionwillglowandyourconcentrationwillimprove.Theincreasedbloodflowhelpsremovetoxinsthatbuildupintheorgans and glands, greatly enhancing your body’s flowofprana, or life forceenergy.Modificationstosomeof theinvertedposesare included.Keepinmindthat

theyprovidethesamebenefitsasthemorestrenuousinversions,sothereisnoreason topushbeyondyour limits.Donotperform invertedposes ifyouhaveheart problems or high blood pressure. Women who are pregnant ormenstruatingshouldnotperformsomeoftheseposes.

DOWNWARDDOG(AdhoMukhasana)

Thisenergizingposealignsthespinalcolumn,releasestensionintheshoulders,and strengthens the arms and legs. It stretches and lengthens the hamstringmuscles andAchilles tendons aswell as increasing flexibility in the ankles. Italsoimprovesthecomplexionbybringingmorebloodintothefaceandhead.Donotdothisposeifyouhaveglaucoma.Ifyouwish,restinChildpose(page110)betweentheposturesshowninfigures1and2.

FIG.1:

•Beginin“tableposition,”withyourarmsunderyourshouldersandyourkneesunder your hips. (If your knees are too far back, you won’t be in properalignment when you straighten your legs and elbows.)

FIG.1

FIG.2:

• Inhale; tuck your toes under. Exhale; straighten (but don’t lock) your legs.Initially,keepyourkneesslightlybenttohelpextendthespine.

•Pushyourpalmsdownintothefloor.Pressyourchesttowardyourthighsandshins.Visualizeyourtailboneextendingtowardtheceiling.Allowyourearstotouchyourupperarmssothatyourneckisfreeoftension.

•Breathedeeplyasyouholdtheposefor20to30seconds.Heelsmaybeoffthefloor.

•Keepingonekneebent,allowtheheeloftheotherfoottoproceedtowardthefloor;alternateonelegandthentheotherforseveralbreaths.

FIG.2

isthisillotobereplacedw/curvedbackversion?

FIG.3:

•Raiseyour left leg straightup toward theceiling.Don’tallow the lefthip toraisehigherthantherighthip.Rotateyourleftfootafewtimesinonedirectionand then the other. Alternate flexing your left foot and pointing your toesseveraltimes.

•Returnyourleftlegtothefloor.

•Raiseyourrightleg,performingthesamefootstretches.

•Loweryourlegandreturntotableposition.

FIG.3

HALFSHOULDERSTAND(ArdhaSarvangasana)

Half Shoulderstand provides benefits similar to those of Full Shoulderstand(facing page) but requires less effort. It improves blood flow to the brain,nourishes the complexion, and stimulates the thyroid and parathyroid glandslocated in the neck,which control themetabolism. It also promotes calm andserenity.WarmupwithSpinalRocking (page49) before performing the pose.Donotdothisposeifyouaremenstruatingorpregnant,havethyroidproblems,highbloodpressure,orglaucoma.

• Lie on your backwith your legs extended on the floor, arms by your sides,palmsdown,headon the floor.Lift yourhead for amoment and lookdownyourbodytomakesureitisinalignment.

FIG.1:

•Bend your legs. Inhale and bring your knees toward your chest. Exhale andtighten your abdominal muscles. Inhale and roll your hips above your

shoulders.

•Bendyour elbows and use your hands to support your back at the hips.Letyourhips rest intoyourhands.Donotputanyweightonyourneckorhead.Makesuretheweightofyourbodyisplacedonyourupperback.

FIG.1

FIG.2:

•Extendyour legsoveryourheadatacomfortableangle,notstraightup.Youshouldbeabletoseeyourtoes.Youmayalsobendyourlegsifthatfeelsmorecomfortable.Initially,holdfor15to30seconds.Withconsistentpractice,workuptoseveralminutes.

• Release by bending your legs and slowly rolling back down. Use yourabdominalmusclestohelpyoucomedownsafely.Begentlewithyourlowerback.

•Lieonyourbackandslowlyturnyourheadfromsidetosideafewtimes.

• Move into Fish pose (page 125) or Supported Fish (page 124) for a goodcounterpose.

FIG.2

FULLSHOULDERSTAND(Sarvangasana)

FullShoulderstandimprovesbloodflowtothebrain,nourishingthecomplexion.Itstimulatesthethyroidandparathyroidglandsandpromotescalmandserenity.If you have neck problems, consult a qualified yoga teacher before doing thispose.Donotperformthisposeifyouaremenstruatingorpregnant,havethyroidproblems,highbloodpressure,orglaucoma.

•Lieonyourback,withyourlegsextendedonthefloor,armsbyyoursidesandpalmsdown.Topreventyourneckfrombeingcompressed,foldfirmblankets(2to3inchesthick)andplacethemunderyourneck,shoulders,andmid-back.Initially,placethetopofyourshoulders3inchesfromtheedgeoftheblankets.

FIG.1:

•Bendyourlegs.Inhale.Exhaleandbringyourkneestowardyourchest.Yourshoulders should now be positioned at the edge of the blankets, leavingsufficientroomsothatyourneckisnotcompressed.

•Inhaleagainandrollyourhipsovertheshoulders.

•“Walk”yourshoulderbladestowardoneanother.

•Bendtheelbows.Useyourhandstosupportyourbackatthewaist.

FIG.1

FIG.2:

•Whenyoufeelready,extendyourlegsupvertically.Bringyourhandshigheronyourbackandmoveyourelbowsclosertogether.

•Stretchyourlegsandstraightenyourback.Donotmoveyourhead.Holdfor15secondstoafewminutes,dependingonyourcomfortlevel.

•Releaseslowlybybendingthelegsandrollingthebackdown.

• Move into Fish pose (page 125) or Supported Fish (page 124) for a goodcounterpose.

FIG.2

PLOUGH(Halasana)

Before attempting Plough, warm up with Spinal Rocking (page 49), Bridge(page120),andHalforFullShoulderstand(pages130,131).Beginnersshouldresttheirtoesontheseatofachairratherthanonthefloor.Likeotherinvertedposes, the Plough improves blood flow to the brain and nourishes thecomplexion. It stimulates the thyroid and parathyroid glands in the neck andpromotescalmandserenity. Italsostretches themusclesalongthebackof thelegs. Do not do this pose if you aremenstruating or pregnant or if you havethyroidproblems,highbloodpressure,glaucoma,ordiscinjuries.

• To prevent compression of the neck, use blankets as described in FullShoulderstand(page131).Lieonyourbackwithyourshoulderspositioned3inches from the edge of the blankets.Your legs extended on the floor, armsbesideyourbody,palmsdown.Yourheadisonthefloor.Liftyourheadforamomenttomakesureyourbodyisaligned.

•Bendyourlegs.Inhale.Exhaleandbringyourkneestowardyourchest.

•Inhaleandslowlyraisebothlegsoveryourhead,pushingyourpalmsagainstthe floor. Bend your elbows, bringing your hands onto your lower back tosupportyourhips.Your shoulders shouldnowbeat the edgeof theblanketswithnorestrictioninyourneck.

• Exhale and slowly lower your legs behind your head in the direction of thefloor;itisimportanttokeepyourbackstraightandmovewithcontrol.Initially,restyourtoesonachair,pillow,orfoldedblanket.Onceyoufeelcomfortable,youcanrestthetopsofyourtoeslightlyonthefloor.Keepyourlegsstraight.Ifyoufeelanydiscomfortinyourneck,head,orlowerback,comeoutoftheposeandcheckthatyourbodyisalignedandproperlysupportedonblankets.

•Remaininthispositionfor15to30secondsatfirst,eventuallyworkingupto1to2minutes.

•Tocomeoutofthepose,bendyourkneesandbringthemtoyourforehead.

•Gentlyandslowlyrolldown,takingcarethatthereisnostrainonyourlowerback.Allowyourhandstocontinuetosupportyourbacktheentirewaydowntothefloor.

•RelaxinCorpsepose(page127).

LEGS-AGAINST-WALL(ViparitaKarani)

This simple inversion—as well as the modification that follows—relievesswollenandtiredfeetandimprovescirculationinthelegsandhips.ItalsohasacalmingeffectonthenervoussystemandmayrelievemenstrualdifficultiesandPMS. This is a good pose if you want to do inversions when menstruating.Breathedeeplyandenjoyitsrestorativeeffects.

•Lieonyourrightsidewithkneesbentandthighsnearyourchest.Positiontheupper body perpendicular to thewallwith the buttocks and soles of the feettouchingthewall.

•Inhaleandswingbothlegsupsotheyrestonthewall.Exhale.

•Buttocksshouldbeasclosetothewallaspossible.ArmsareonthefloorinaVpositionorstretchedoutfromtheshouldersinaTposition,palmsup.

•Youshouldnotfeelanydiscomfortinthelowerback.Makeanyadjustmentstoyourpositiontofeelcomfortable.

•Stayintheposefor5to10minutes.Ifyoufeel“pinsandneedles”inyourfeet,bendandstraightenyourlegsafewtimes.Ifuncomfortablesensationspersist,comeoutoftheposture.

LEGS-ON-CHAIR(AsanasthitaJangha)

Thismodificationprovides the samebenefits asLegs-Against-Wall. Itmaybeeasier,however,forsomepeopletogettheirlegsontoachairratherthanagainsta wall. This relaxing pose also provides some variety to your yoga routine.Beforeyoubegin,placeachairattheendofyourmatorblanket.

•Lieonyourbackwithyourarmscomfortablybyyoursides,withpalmsup.

•Slideyourbodyclosetothechair.Liftyourfeetfromthefloorandplacethemonthechairsothatyourheelsandbacksofcalvesrestontheseat.

•Remaininthiscomfortableposeforaslongasyouwish,breathingdeeply.

4

MEDITATIONS

AMINDTOOACTIVEISNOMINDATALL.—TheodoreRoethke

Althoughthereisnorulethatsaysyoushoulddoyogaandmeditationtogether,many people find that meditation completes and complements their yogapractice. Think of it as a three-part harmony: yoga postures (asanas), deepbreathing(pranayama),andmeditation(dhyana),alldesignedtobringyouintothepresentmoment.Thepositiveeffectsofmeditationarewelldocumented:heartandrespiration

rateslow,bloodpressuredrops,andthephysicalsymptomsofstressdecreaseasyour body relaxes. Meditation helps still the mind, calm the emotions, andpromote peace and serenity.Althoughwemay be aware of these benefits, formanyofusitisachallengetositandbestill.“Ican’tfindthetime.”“I’vetriedmeditationbutcouldn’tconcentrate,soIgaveup.”“Ijustcan’tsitstillforthatlong.” Sound familiar?We hope that the 10meditations that followwill helpintroduce,reintroduce,orreinforcearegularmeditationpractice.It has been said that to meditate, we need three things: great faith, great

perseverance,andgreatquestions.Somepracticalconsiderationsareinvolvedaswell.Beforemeditating,ithelpstogetready,physicallyandemotionally.Sittingtomeditatewithout preparing your body andmind first is like stopping a carwith the engine still racing. Hatha yoga began as a way for yogis to preparethemselves for the physical demands of meditation. Enhance your meditationpractice by emulating the masters: perform some yoga postures and deepbreathing exercises to help relax your body andmind and bring you into thepresent(ratherthanrehashingwhatalreadyhappenedyesterdayorpreparingforwhatmighthappentomorrow).Find a quiet place where you won’t be disturbed. Some people enjoy soft

music or the sound of chimes or a table fountain; others prefer silence.Try itvariouswaysandseewhatworksbestforyou.Unlessnotedotherwise,sitinanuprightposition formeditation. Ifyouare seatedonablanketoramaton thefloor,usingacushionwillhelpkeepyourspineextended.SitinEasypose(page90),Thunderbolt (page94),oranyothersittingposture that iscomfortable foryou. If you would rather be seated in a chair, take care that your spine iscomfortablyelongatedandyourkneesarelevelwithyourhips(seeintroductiontoseatedposes,page89).Makesureyourshouldersarerelaxedanddownawayfromyourears.Youreyesmaybeclosedorcastdownward.Rest the backs of your hands on your knees or in your lap, with fingers

slightlycurled.Youmaywish toholdyourhands inwhat isknownasahandmudra(below).Jnanamudra,or“knowledgegesture,”isoftenusedtoenhanceconcentration.This classichandgesture,which represents theunionofhumanand divine consciousness, ismade by gently touching tips of the thumbs andindexfingers,completinganenergycircuitinthebody.Shouldyouneed to liedownduringmeditationchooseeitherLegs-Against-

Wall (page133)orCorpse(page127). InCorpsepose,placea rolled towelorbolster beneath the backs of your knees so there is no strain or discomfort inyour back. If you fall asleep, don’tworry: you probably need the rest. If youcontinuetofallasleep,however,youmaywishtotryseatedmeditation.Wehavealsoincludedawalkingmeditation,amoreactivemeditationthatis

performed slowly, deliberately, andwith focus. Thismay be easier for you ingeneral,oryoumaywish to try itoccasionallyasanalternative tosittingstill.Because chanting is an effective way to release energy and help withconcentration,ameditationthatfocusesonthesoundofOmisincludedonpage141.Whenmeditating,itmaybehelpfultofocusexternally:onanobject,sound,

counting, mantra, image, or icon. You might try to focus internally, simplyfollowingyourbreathandrepeatingsilently,“Breathingin,breathingout.”Youmaywish to focusonawordsuchaspeace,amen,orshalom.When thoughtsarise—andtheywill—returntoyourbreathing.Ifyoufeeluncomfortable,shiftpositions, moving slowly and with awareness. Don’t just “tough it out.” Youwantyourpracticetobepleasantandpeaceful,notpunishing.Ifyouarenewtomeditation,tryitfor10minutesatfirst;gradually,increase

thetimein5-minuteincrements.Withpractice,determination,andpatience,youwill eventually be able to expand the time spent inmeditation and ultimatelyexperiencetheprofoundphysical,emotional,mental,andspiritualbenefits thatcanresultfromsittinginquietcontemplation.

Pleasenotethatthe10meditationsthatfollowaremeantasrecommendations.Somemaywork for you,while othersmay not. Continue using your favoritemeditation if youhave one, or use these as an inspiration to create somenewmeditations.

CANDLEGAZINGMEDITATION

Manypeoplefindthatgazingatacandlehelpsthemtoconcentrate.Createyourownsacredritualthroughcandlegazing.

•Lightacandleandsitbeforeit,eithercross-leggedonacushionorinachairwithyourfeetflatonthefloorandyourspinecomfortablyextended.

•Breatheinandout.

•Gazeatthecandle’sflameasyouallowyourbreathtodeepenandslow.Focusontheflame.Donotblink.

•Whenyoufeelready,closeyoureyes.Focusontheimageoftheflamethatyouseeontheinsideofyoureyelids.

•Continuetobreathedeeply,focusingontheimage.

•Astheimagebeginstochangeandrecede,imagineyouressencemergingwiththecandle’senergy, lightingapathway toaplaceofcompletehappinessandserenity.

•When the candle image evaporates and finally disappears, invite your joyfulspiritintothisexpansiveplaceofhappiness.

MEDITATIONOFCONNECTION

“When, before the beauty of a sunset or amountain, you pause and exclaim,‘Ah,’ you are participating in divinity,” wrote Joseph Campbell. We have allexperienced those moments of intense connection to something greater thanourselves.Howeverwedefineit,whenthatconnectionoccurswearetransportedtoaplaceofprofoundwonder,peace,andbeauty.

•Pictureanawe-inspiringnaturalplace.Itmaybeanactualplacethatyouhavevisitedorseeninapictureoraplacethatexistsonlyinyourmind’seye.

•Go to thatplaceand lookaround.Doyouseeplantsor flowers?Areanimalcompanionsnearby?Doyouhearanysounds?Isthesunrisingorsetting?

•Breathedeeplyasyouconnecttoyourspecialplace.

•Inhaleandrepeatsilently:Istandinaweofthebeautyandgrace.•Exhaleandrepeatsilently:Thatisthenaturalworld.•Inhaleandsay:Beautyandgrace.•Exhaleandsay:Naturalworld.•Dwellinyourpeacefulsanctuaryforaslongasyoulike,repeatingthesesimplethoughts.

LOTUSFLOWERMEDITATION

The lotus flower has long been a symbol of perfection, purity, and simplicity.The thousand-petal lotus isoftenassociatedwithcosmicconsciousness,divinelight, or the higher mind. While the lotus blossom represents perfection andpurity,itsrootsremainfirmlygroundedinthedirt.Withoutthebasicelementofearth,theplantcouldnotsurvive,grow,orblossom.Thelotusflowerremindsusthatwhilewemaystriveforhigherawarenessfromabove,wecan’tforgetourvitalconnectiontothephysicalearthbelow.

•Sitinanycomfortablepositionwithyourspineextended.Closeyoureyes.

•Breathedeeplyasyouenvisionagloriousthousand-petallotusblossom.

•Inhaleandimaginethelotusblossomgrowinginyourheartcenter.Thiscenteris thebridgebetween the3 lowerphysicalcentersofenergy,orchakras,and

the3higherspiritualchakras.• Exhale and acknowledge the connection between your physical body andcosmicconsciousness.

• Breathe deeply and with each exhalation allow the lotus flower to keepunfolding.

• Go deepwithin and gaze at the beautiful open flower. Note that a gift—animage,aninsight,amessage,oravision—awaitsyou.

•Askyourself:Whatgiftdoesthelotusflowerholdforme?•Continuebreathing,focusingonthepreciousgiftthattheLotusFlowerofYourHearthasbroughtyou.Whatusewillyoumakeofthisgift?

•Placethegiftinasecret,safeplacewithin.Knowthatitremainsthereforyouwheneveryouneedit.

MINDFULNESSMEDITATION

Thismeditationusesexternalsoundtohelpmaintainfocusandconcentration.Inthe book Peace Is Every Step, author Thich Nhat Hanh explains that in hisBuddhist tradition, temple bells are used as reminders to stop, reflect, andbreathe. Sometimes a verse is recited: “Listen, listen. This wonderful soundbringsmebacktomytrueself.”Allowthesoundofaringingbellorchimetobearemindertopause,becomeawareofyourbreath,andreturntothatquietplacewithin.Dothisanywhereandanytimeyouhearabell.

•Sitinanycomfortablepositionwithyourspinecomfortablyextended.

•Infrontofyou,placeasmallbellorchimethatmakesapleasantringingsoundwhenstruck.

•Lowerorcloseyoureyes.

•Ringthebellorstrikethechime.

• Inhale and focus on the clear sound of the bell. Allow other sounds to fallaway.

•Exhaleandlistenasthesoundbeginstofadeandthenstops.

•Breatheinandout.Listentothesilencethatexistswheresoundwasbefore.

•Ringthebellonceagain.Seeifyoucaninhaleforthedurationoftheringing.

•Whenthesoundstops,holdyourbreathforamomentandattendtothesilenceofthenonringing.

•Exhaledeeply.Whencomplete,holdyourbreathoutforamoment.

•Allowyourbreathtoreturntonormalasyoufocusonthethought:InsilenceIbecomeawareofmytrueself.

NAMAHAMEDITATION

Many of us are familiar withNamasté, the Sanskrit word indicating respect,whichmeans“Ibowtothedivineinyou”or“Igreetthelightinyou.”Namaha,a lesser-known Sanskrit word, means “Not me” or “It is not about me.” Itreflects thenotion thatwearenot theones in control.During those inevitabletimeswhenwefeellostorconfusedanddon’tknowwhichwaytoturn,orwhenour best-made plans go awry, trust that all is as it should be and remember,Namaha.

•Inhaleandrepeatsilently:Itisnotaboutme.Namaha.•Exhaleandrepeatsilently:Alliswell.Namaha.•Inhaleandrepeatsilently:Thereisagreaterplan.Namaha.•Exhaleandrepeatsilently:Ihavefaith.Namaha.•Asyoucontinuetoinhaleandexhale,simplyrepeatNamahauntilitsmeaningfadesanditsessencefillsyourconsciousness.

OCEANMEDITATION

Formanyofus,nothingismorerestorative,calming,andpeacefulthangazingatthewavesandlisteningto thesoundof theocean.It is theplacewegotofeelrejuvenated,inspired,andalive.Becomeawareoftheendlesscycleofthetidesasyouallowtheoceantosootheyourbody,mind,andspirit.

•Onaninhalation,visualizeacalmoceanscene.

•Exhale.Hearthegentlewaves.UseSoundingBreath(page28)asyouexhaletomimicthesoundofthecalmwaters.

•Focusonthisoceansceneasyoucontinueinhalingandexhalingtotherhythmofthetide.Feelthebreeze.Smellthesalt-ladenair.Hearthecriesofthegullsoverhead.Meltasthesun’swarmthcaressesyourskin.

•Inhaleandbreatheintherestorativeenergyoftheocean.Allowitshealingandcalmingpropertiestowashthroughyouandoveryou.

•Exhale,expellingtensionandstress.Watchthemfloatouttoseaanddisappearoverthehorizon.

•Breatheinhealthandwell-being.

•Breatheoutanxietyandworry.

•Continuebreathinginthismanneruntilyoufeelcompletelydrainedoftensionandfilledwithpeace.Imagineyouareasplacidastheoceanatslacktide.

OMMEDITATION

Om isthesoundofallsounds,thesacredsoundoftheUniverse,thesoundofcreation.IthasbeensaidthatthesoundofOmistheclosestthehumanvoicecangettothesoundoftheuniversalvibration.Ifyoufeelself-conscious,startbyrepeating“Om” silentlyat first.Asyou feelmorecomfortable,beginchantingaloud, gradually increasing the volume.Repeating the sound ofOm is a greatwaytoreleasetension.Feelthevibrationmovefromyourabdominalarea,intoyourchestandthroat,uptoyourforehead,andoutthecrownofyourheadasthesoundconnects touniversalconsciousness.Remember that thesoundofOm iscomposedof4parts:ah(correspondingtothewakingstate);oh (correspondingto the dreaming state);mmm (corresponding to the deep sleeping state); andsilence(representingultimatereality).

•Sitinacomfortableposition.

• Inhale deeply. Exhale and begin chanting the sound ofOm: ah oh mmm /silence.

•Pause.Inhaledeeply.

•Chantfor2morerounds.Increasethevolumewitheachround.

•Whenyouhavecompletedchanting, returnyourbreath tonormaland repeatsilently:Myspiritoverflowswithluminousenergy.

PALMINGMEDITATION

LikeWalkingMeditation(facingpage),thismeditationusesmotiontohelpcalmandsoothe. Inaddition toproviding thebenefitsofothermeditations,PalmingMeditation diminishes fatigue in the eyes, face, and entire body. It improvesconcentrationandimpartsanaturalvitalitytotheeyes.Itisagreatwaytohelptransitionfromahecticdaytoaquietevening.

•Sitinanycomfortablepositionwithyourspineextended.Ifyouwearglasses,removethemandplacethemnearby.Closeyoureyes.

•Rub thepalmsofyourhands togethervigorously,creatingheatandchargingthemwithenergy.

• Cup your palms gently over closed eyes, fingers resting lightly on yourforehead.Makesurethatthereisnopressureonyoureyeballs.

•Concentrateonrelaxingyoureyelidsandreleasingallthetensionheldinthem.Feeltheheatofyourhands.

•Remaininthispositionforaminuteormore,breathingslowlyanddeeplyasthewarmthsettlesoveryoureyes.

•Inhaleandrepeatsilently:Iseethroughneweyes.•Exhaleandrepeatsilently:Beautyisallaroundme.•BringyourhandstothecenterofyourchestinNamastéandacknowledgethesplendorthatsurroundsyou.

•Loweryourarmstoyoursides.Blinkafewtimes.

WALKINGMEDITATION

Youmaywishtodothismeditationoutdoorsorinalargeroom.Standwithyourspine comfortably extended and your gaze focused on a spot in front of you.ArmsmaybebyyoursidesorinfrontoftheheartcenterinNamasté.Inadditionto offering all the other benefits of meditation, Walking Meditation alsoincreasescirculationinthelegsandfeet.

•Breathedeeply.

•Beginwalkingbyinhalingandraisingyourrightfoot.Exhaleandplaceyourfootdowninfrontofyou.

•Inhaleandraiseyourleftfoot.Exhaleandplaceyourfootdowninfrontofyou.

•Takeeachstepslowlyanddeliberately.Beawareofhowyou raiseyour leg.Payattentiontothesensationsasyouliftyourlegsandfeetupandplacethembackdown.

•Maintainyour focusandawareness.Walkas though thiswasyour first time.Nothingelsematters,onlyliftingyourfootandplacingitbackontotheground.

•Continueataslow,steadypace.Concentrateoneachstepand the rhythmofyourbreath.

•Takeastepandrepeatsilently:Ihavenodestination.•Takethenextstepandrepeatsilently:Thisisaboutthejourney.•Continueuntilthejourneyfeelscompletetoyou.

SMILINGMEDITATION

Studiesshowthatwhenwesmile,werelaxhundredsofmusclesinourbody.Apositivemessage issent to themind,andweactuallyfeelcalmer,happier,andmoreatpeace.

•Inhaleandexhaledeeply.

•Inhaleandimagineyouarebreathinginpure,positiveenergy.

•Exhaleslowly,expellingallnegativity.

• Continue breathing in this way, inhaling positive energy and exhalingnegativityuntilyoufeelcompletelyrechargedandrefreshed.

•Allowasmiletograceyourlips.

•Inhaleandsay:Ifeelhappy,•Exhaleandsay:BecauseIam.

5

FLOWINGROUTINES

LEARNINGISMOVEMENTFROMMOMENTTOMOMENT.—J.Krishnamurti

Yoga poses may be linked together and performed in a particular order as aseries (vinyasa in Sanskrit). One of the most well-known is Sun Salutation(SuryaNamaskara),anenergeticanddynamicsequenceofupto12poses.ForthosewhofindthefullSunSalutationtoochallengingorwhodon’toftenhavetimetodothefullroutine,wehaveincluded2modificationsofSunSalutation.This chapter also includes Moon Salutation (Chandra Namaskara), Camelvinyasa,andEnergyStretchvinyasa.Performed like a choreographed dance routine, these sequential yoga poses

engagethebody,usethebreath,andfocusthemind.Manypeoplefindthatonceayogaposeiscommittedtomemory,itbecomeseasytoaddittoayogaroutine.For instance, you may choose to greet each day with Surya Namaskara andknowthatallthemusclesthroughoutyourbodywillbestretched.Completetheday with Chandra Namaskara and allow the series of twists and bends toremoveallthestiffnessandtensionfromtheday.As you would with every hatha yoga practice, perform the routines with

awarenessanddeliberation.Yourbreath isan importantpartofcontrolling thepace of the movements. Once you are more familiar with a sequence, it willbecomeeasiertocoordinatethebreathandmovements.Nomatterhowwellyoucometoknowasequenceorhowmanytimesyoumayhaveperformedit,youshouldneverhurrythroughitinarote,automaticfashion.However,foramoreenergeticroutine,youmaywishtoquickenthepaceasyouflowsmoothlyandmindfullyfromoneposetoanother.Theseroutinescanbequitedemandingandstrenuous.Pleasestartslowlyand

makeanymodificationsyouneedtobecomfortableandsafe.Don’tpushbeyond

yourlimit.Aswithanyregimen,yourstrengthandstaminawillincreaseasyouperform the flowing yoga routines patiently and with persistence anddetermination.

KNEELINGSUNSALUTATION(SidanaSuryaNamaskara)

Thismodification isagoodwaytobuildup to themoredemandingroutineofthefullSunSalutation.Thephysicalmovementinsynchronicitywiththebreathprovidesmanyofthesamebenefitswithoutanyriskofoverexertion.

Sit inThunderboltpose (page94).Placeyourhands in frontofyour chest inNamasté.

Inhaleandliftyourupperbodyfromyourbuttockssothatyouarestandingonyourknees.Yourarmsareparallel and raisedoveryourhead,palms facingeach other. Bend backward slightly so the front of your body gets a slightstretch.Lookupattheceiling,takingcarenottooverextendyourneck.

Exhaleandbendforwardatthehips,comingdownontothefloorinChildpose(page110).

Bringelbowsinfrontofyouonthefloor,palmsdown.Usingyourarms,inhaleandliftyourupperbody.Raiseyourhipsandslidetheleftkneeback5to7inches, followedby theotherknee.Slowly loweryourupperbodyonto thefloor.

Moveyourarmsforwardonthefloorslightly.Pressyourpelvisintothefloor.InhaleandliftupintoCobra(page111).Exhale.

Curl your toes under, inhale, and on an exhalation, lift into Downward Dog(page128).Stayfor3to5breaths.

Exhaleanddropyourkneestothefloorsoyourbodyisin“tableposition,”withyourarmsundershouldersandkneesunderhips.

InhaleandreturntoThunderboltpose(step1)withyourhandsinfrontof thechestinNamasté.

•Repeatthesequence3to4times.

MODIFIEDSUNSALUTATION(VikrtaSuryaNamaskara)

Thisposeisidealasawarm-uporasawaytogainthestrengthandflexibilityrequiredforthefullSunSalutation.Itisalsoagreatwaytoenergizeyourbodywhenyou’retiredorwhenyourmusclesarestiffafteralongdayofsitting.

StandinMountainpose(page60)withyourfeetparallel.Placeyourhands infrontofyourchestinNamasté.

Inhaleandliftyourarmsoveryourhead,palmsfacingbutnottouching.

Exhaleandhinge forwardat thewaist intoForwardBend(page75); tuck thechinandbendtheknees.Palmsrestoneithersideofyourfeetonthefloor;bendyourkneesifyoucannottouchthefloor.

Inhale and straighten your legs. Engage your abdominalmuscles and slowly

raise your upper body to an upright position. Exhale. Inhale and lift yourhands over your head,with palms facing but not touching.Bend the uppertorsobackslightly.

Exhaleandloweryourupperbody,bendingatthewaist,backtostep3.

Inhale.Engageyourabdominalmuscles,liftyourchin,keepingyourkneessoft,and returnyourbody toanuprightposition (step2).Raiseyourarms,withpalmsfacingbutnottouching.

Exhale and return to start positionwith your hands in front of your chest inNamasté.

•Repeat3to4times.

SUNSALUTATION(SuryaNamaskara)

The ha of hatha means sun and is associated with dynamic energy, positiveforce,giving,physical,male,yang,andtherightside(pingalanadi)ofthebody.TheclassicSunSalutationisadynamicandbeneficialseriesbasedonthepose-counterpose system,which alternates between forward-bending andbackward-bending postures. It provides aerobic benefits to the cardiovascular system,increasingenduranceandwarmingandenergizingtheentiresystem.Itexpandslung function, increases respiration,andstimulates thebody’svital energies. Itstretchesthespineandimprovesposture;stretchesandstrengthensthemusclesof the legs, arms, and torso; and improves flexibility. When doing SunSalutation, give praise to Father Sun, which nourishes and surrounds us withlife-givingenergy.LetSuryaNamaskarawarmyourbodyandsoul.

StandinMountainpose(page60)withfeetparallel.Keepyourhandsinfrontof

yourchestwithpalmstogetherinNamasté.Inhaleandexhaledeeply. Inhaleand liftyourarmsoveryourhead,withpalmsfacingbutnot touching.

Bendtheuppertorsobackwardslightly.

Exhale and bend forward at thewaist into Forward Bend (page 75), tuckingyourchintowardyourchestandbendingtheknees.Yourpalmsrestoneithersideofyourfeetonthefloor;ifyoucannottouchthefloor,bendyourkneesslightly.

InhaleandextendyourleftlegstraightbehindyouintoKneelingLunge(page86); your knee, shin, and toes rest on the floor. Your right foot is forwardbetweenyourhandswiththekneeovertheankle.

Exhaleandbringyourrightlegback.Supporttheweightofyourbodyonyourhandsandtoes.Inhaleina“push-up”position.Yourbackshouldbestraight,abdominalmusclesengaged.

Exhaleand loweryourknees,upperchest,andforehead to thefloor.Hipsareraised.Holdthebreathoutfor2to3seconds.

Inhale, lower your hips, and raise your upper torso into Cobra (page 111),keepingtheshouldersdown,pressingthepelvisdownintothefloor.

ExhaleandraiseyourhipsintoDownwardDog(page128).

Inhale.Stepyour left foot forwardbetweenyourhands.Extendyourright legstraight behind you; your knee, shin, and toes rest on the floor (step 4reversed).

Exhale,bring the right foot forward, andbenddownat thewaist,withpalmsresting on either side of your feet on the floor (step 3). Bend your kneesslightlyifyoucannottouchthefloor.

Inhale and raise your upper body to an upright position by engaging theabdominals,liftingthechin,andkeepingthekneessoft(backtostep2).Raiseyourarmsoverhead,withpalmsfacingbutnottouching.Bendtheupperbodybackwardslightly.

Exhale and return to start positionwith hands inNamasté. Inhale and exhalecompletely.

•Repeatall12steps;thistime,bringyourrightlegbackwardatstep4.

•PerformSuryaNamaskarafor3moreroundsiftimeandenergypermit.

MOONSALUTATION(ChandraNamaskara)

The tha of hatha means moon and is associated with static energy, negativeforce, receiving, spiritual, female,yin,and the left side (idanadi)of thebody.Moon Salutation, which is done from a standing position, uses several upperbodytwistsandrotations.Thisseriesstretchesandtonesthemusclesalongthesides of the body, increases lung capacity and improves respiration, andstrengthens the abdominal muscles and arms. It aligns the spinal column andreleases tension in the neck, shoulders, and arms. When doing ChandraNamaskara,celebratealloflife’smysteries.

Stand inMountainpose(page60)withyour feeta littlewider thanhip-widthapart.Turnyourtoesoutslightly.PalmsaretogetherinfrontofyourchestinNamasté.

Inhaleandraiseyourarmsoveryourhead;keepyourshouldersdownandawayfromyourears.Separateyourarmsabout3feetinaVposition;separateyourfingers.Raiseyourheadandlookupattheceiling.Youarea5-pointedstar.

Exhaleandseparatethefeetabout3feet.Bendbothkneesandsimultaneouslybendbothelbowsat90°,inVictorySquat(page74).

Inhale andbring the feet closer togetherunder thehips.Raiseyour arms andclasp your hands overhead. Gaze up at your hands. Don’t overextend theneck.

Exhaleandloweryourhead.Loweryourarmsandcrossthematthewristsinfrontofyourbody.

Inhale.ExhaleandreturntoVictorySquat(step3).

Inhaleandbringyourheadbacktocenterandraiseyourarmstoshoulderlevel,formingaT.

ExhaleandbendyourupperbodytotherightinTrianglepose(page63).Ifyoufeel strongenough,placeyour right armontoyour right legandbendyourbodyfarthertotherightasfarasiscomfortableforyou.

Inhaleandreturntocenter,withyourarmsouttoTposition(step7).

ExhaleandbendyourupperbodytotheleftinTrianglePose(step8).

Inhaleandraiseyourbody.ReturntocenterwitharmsinTposition(step7).

Exhaleandbringyourhandstogetherinfrontofyourchest,palmstogetherinNamasté.

•Repeatoncemoreonbothsides.

CAMELVINYASA(KubahulaVinyasa)

Camelvinyasaopensthechestandstrengthenstheupperthighmusclesandthemuscles along the back.This series tones the buttocks and stretches the arms,neck,throat,andfrontofthethighs.Italsostimulatestheabdominalorgansandincreasescirculationandenergyflow.Ifsteps11and12aretoointenseatfirst,repeatstep8 instead.This isaverydemandingroutine.Individualswith lowerback problems should consult a yoga instructor before attempting Camelvinyasa.Thosewithhighbloodpressureoraherniateddiskshouldnotdo thisseries.

BegininThunderbolt(page94).Placeafoldedblanketeitheracrossyourcalfmusclesorunderthebacksofyourknees.

Inhaleand raiseyourbuttocks fromyourheels.Liftyourarmsoverhead,andinterlacethefingerswithpalmsturnedup.

Exhaleandbendyourelbowssoyourinterlacedfingerscomebehindyourneck.Remainintheposeforseveralbreaths:Inhale,allowingyourchesttoliftup;exhale,soften,andrelax.

Inhaleand raiseyourarmsagain.Withyour fingers still interlaced, turnyourhandssoyourpalmsfacedown.

Exhaleandbendat thewaist inChildpose(page110)witharmsextendedonthefloorinfrontofyou.

Inhale and bring your hands onto your lower back, with palms facing up.EngageyourabdominalmusclesfirmlyandattempttokeepyourbuttocksonyourheelsasyouraiseyourupperbodybacktoThunderbolt(step1).

Exhaleandbringyourhands to thefloorbehindyou,abouta footawayfromyour body.Keepyour palms flat on the floor,with fingers pointing towardyour body. Your body should be leaning back at a slight angle, your headalignedwiththespine.

Inhale and press your pelvis forward in a modified Camel pose (page 88).Imaginethatyouarepressingthefrontofyourbodyagainstawall.Holdfor2to3breaths.

Exhaleandloweryourhips,goingbacktostep7.

ReturntoChildpose(step5).

Inhaleandraiseyourupperbodytoakneelingposition.Yourarmshangbyyoursides,andyourshouldersaredownandawayfromyourears.

Exhale,consciouslyengagetheabdominalmuscles,andslowlyreachbackwithyour hands, grasping your heels in Camel pose (page 88). If this is toodifficult, curl your toes under and hold onto your raised heels. Inhale and,keepingyourabdominalmusclesactive,pressyourpelvisforwardasyouliftyourchestanddropyourheadbackslightly.Takecarenottooverextendyourneck.Holdfor2to3breaths.

Inhale, andone at a time, releaseyour hands fromyour heels, and straightenyourupperbody(step11).

ExhaleandloweryourbuttocksontoyourheelsinThunderboltpose(step1).

RestinChildposefor30secondsto1minute(step5),withyourarmsextended

onthefloorinfrontofyou,palmsdown,orbyyoursideswithpalmsup.

ENERGY-STRETCHVINYASA(ShaktiUttanaVinyasa)

Thisseriesstimulatesandrebalancestheflowofenergythroughoutthebody.Itincreasesflexibilityandstretchesthemusclesofthelegs,chest,andshoulders.Italsoalignsthespineandopensthehips.Fortheseatedposes,youmaysitonafoldedblanketortoweltomaintainthenormalcurveinthelowerback.Donotallowyourbacktoroundintheseatedpostures.

Sitwithyourspinecomfortablyextended,shouldersdownandawayfromyourears. Inhale and bend your legs, bringing the soles of your feet together inBoundAngle(page100).Graspyourfeetwithyourhands.Exhaleandbendforward, hinging at your hips as you maintain an extended spine. Sittingboneskeepsinkingintothematorfoldedblanket.Ifyoucan,loweryourchintowards the floor.Hold for 5 deep breaths. Inhale and return to an uprightposition.

Sitonthefloorwithyourspinecomfortablyextended.Placebothlegsstraightonthefloorinfrontofyou,separatedcomfortably.Yourtoesandkneespointup.ExhaleandgraspyourfeetwithbothhandsinSeatedAngle(page100).

Lower your upper body until you feel your back begin to round. Stop,maintaining an extension of the spine. Feel the breastbone extending awayfrom the navel. Hold for 8 to 12 breaths. Inhale and return to an uprightposition.

Sitwithyourspinecomfortablyextended,shouldersdownandawayfromyourears.Your legs are straight on the floor in front of you, your feet together.Inhale and hinge forward from thewaist, lowering your chest toward yourthighs.GraspyourfeetwithbothhandsinSittingForwardBend(page103).Bend your knees if the stretch becomes too intense. Hold for a completebreathandreturntoanuprightposition.

Sit in Easy pose (page 90)with your spine comfortably extended. Rest yourrighthandonyourleftkneeandyourlefthandonyourrightknee.

Exhaleandbendforwardfromthewaist,extendingthebreastboneawayfromyournavel.Keepthesittingbonesincontactwiththefloorandbendforwardwiththeintentionofrestingyourforeheadonthefloor.Breathedeeply.Inhaleandreturntoanuprightposition.

Standwithyourfeetseparatedalittlewiderthanyourshoulders.Inhaleandliftyourarmsoveryourhead,withfingersinterlaced.Bendyourupperbodytothe right in HalfMoon pose (page 62) as far as you can. Breathe deeply.Inhale and return to center.Repeaton theopposite side.Alternate twiceoneachside.

Standwithyourfeetaboutshoulder-widthapart.Claspyourhandsbehindyourback,exhale,andbendforwardfromthewaistinYogaMudra(page77).Letyourarmsfallforwardasfarasyoucan;letyourheadhangloosely.Holdontoastrapwithbothhandsiftheshouldersaretight.Breathe.Inhaleandreturntoanuprightposition.RepeatYogaMudraoncemore.

6

YOGASESSIONS

THEBODYISMORTAL,BUTTHEPERSONDWELLINGINTHEBODYISIMMORTALANDIMMEASURABLE.—BhagavadGita

The following yoga sessions are suggested to help you incorporate yoga intoyourroutine.Rememberthattheyarerecommendationsonly.Makeanychanges,additions, or substitutions that youwish. If time permits, add ameditation ofyourchoiceoramomentofrelaxationafterthesequence.Youmayalsowishtoclose your session with an additional breathing exercise. Please note that thetimesgivenareapproximateandmeantasgeneralguidelines.

Note:Whenaposeworksonesideofthebodyandthentheother,don’tforgettorepeattheposeontheoppositeside.

MORNINGSESSION(35TO45MINUTES):

CompleteBreath(onback,2minutes)(page26)

KneeHug(page46)

TrunkRotations(page48)

LegLifts(page50)

Spinal Rocking (avoid pressure on neck or head) (page 49)

CatandDogStretch(page38)

Side-to-SideStretch(page39)

Modified Head of Cow (in kneeling position) (page 97)

DownwardDog(page128)

InclinedPlane(page109)

Kneeling Lunge (lean forward to lengthen lower back) (page 86)

ModifiedCamel(usehandstosupportback)(page88)

Childpose(page110)

Archer’sPose(page66)

YogaMudra(page77)

Chair(page73)

Standing-on-Toes(page61)

Eagle(page72)

Tree(page70)

Mountain (rest for 2 to 3 minutes, silently repeating a phrase or mantra orfocusingonyourbreath)(page60)

EVENINGSESSION(25TO30MINUTES):

SoundingBreath(page28)

VictorySquat(page74)

SeparatedLegStretch(page78)

YogaMudra(page77)

Gate(page85)

BalancingtheCatI(page83)

Bound Angle (sit on folded blanket if needed) (page 100)

BentKneeSittingForwardBend(page102)

ModifiedSpinalTwist(page107)

SittingForwardBend(page103)

Half Shoulderstand (optional; avoid pressure on neck or head) (page 130)

SupportedFish(3to5minutes)(page124)

KneeHug(page46)

Corpse(upto5minutes;placethickrolledblanket[s]underknees)(page127)

LOWERBACKPROBLEMS(20TO30MINUTES):

Any breathing exercise done on your back (pages 21 to 29)

PelvicTilt(6to10repetitions)(page53)

Alternating Knee Hug (add blanket under knee) (page 47)

SupineButterfly(page55)

PelvicLift(page54)

SeatedLegStretch(page104)

KneeDownTwist(don’tforce)(page45)andLegStretchwithstrap(page52)

Through-the-Hole Stretch (page 119)

CatandDogStretch(page38)

BalancingtheCatI(page83)

Sphinx (page 56) or Cobra as back becomes stronger (page 111)

HalfLocust(page115)

Childpose(page110)

RecliningSpinalTwist(page122)

Corpse(upto10minutes;placethickrolledblanket[s]underknees)(page127)

GENERALSESSION(45MINUTESTO1HOUR):

SoundingBreath(page28)inEasyPose(page90)

Mountain(page60)

HalfMoon(page62)

Backbend(page81)

Chair(page73)

Triangle(page63)

ForwardBend(page75)

StandingHead-to-Knee(page68)

Tree(page70)

Corpse(1to3minutes)(page127)

HalfLocust(page115)orFullLocust(page116)

Childpose(page110)

Cobra(page111)

CrossBow(page112)orBow(page113)

Childpose(page110)

BoundAngle(page100)

LegStretch(page52)

KneeHug(page46)

Through-the-Hole(page119)

Pigeon(page117)orHero(page95)

Reclining Spinal Twist with Crossed Legs (page 124)

FullBodyStretch(page44)

Corpse (10minutesor longer;place thick rolledblanket[s]underknees) (page127)

GENERALSESSIONI(1HOUR):

SufiMother’sBreath(page29)

Mountain(page60)

Standing-on-Toes(page61)

TorsoTwist(page34)

ProudWarrior(page65)

Modified ProudWarrior (separate feet no wider than 3 feet apart) (page 64)

ForwardBendwithTwist(page75)

Triangle(page63)

Balancing Stick (using a chair is optional) (page 71)

YogaMudra(page77)

AbdominalLift(page80)

Kneeling Lunge (lean forward) (page 86)

DownwardDog(page128)

Upward-Facing Dog (engage abdominal muscles) (page 114)

SpinalTwist(page106)

Childpose(page110)

Spinal Rocking (avoid pressure on neck or head) (page 49)

HalfShoulderstand(page130)

Fish(page125)orSupportedFish(page124)

RecliningSpinaltwist(10minutesorlonger)(page122)

Childpose(page110)

Legs-Against-Wall(page133)

Anymeditation(5minutesorlonger)(pages136to143)

GENERALSESSIONII(1HOUR):

Corpse(page127)

FullBodyStretch(page44)

Spider(page121)

LegLifts(page50)

Bridge(page120)

SupineButterfly(page55)

KneeDownTwist(page45)

SpinalRocking(page49)

HalfShoulderstand(page130) toPlough,with toes restingon chair or bolster

(avoidpressureonneckorhead)(page132)

Fish(page125)

Gate (page 85) transitioning gradually to Mountain (page 60)

Chair(page73)

Triangle(page63)

ProudWarrior(page65)

ForwardBendwithTwist(page75)

Tree(page70)

KneelingLungewithTwist(page87)

DownwardDog(page128)

Cobra(page111)

Upward-FacingDog(page114)

Childpose(page110)

Bow(page113)

Sphinx(page56)

Childpose(page110)

SpinalTwist(page106)

Legs-Against-Wall(page133)orLegs-on-Chair(page133)

Anyseatedmeditation(10minutes)(pages137to142)

GENERALSESSION(1TO1½HOURS):

PelvicTilt(6to10minutes)(page53)

KneeHug(page46)

Spider(page121)

AlternatingLegLifts(page51)

Reclining Spinal Twist with Crossed Legs (page 124)

Through-the-HoleStretch(page119)

Corpse(1minute)(page127)

Trunk Rotations (8 to 10 per side) (page 48)

Spinal Rocking (avoid pressure on neck or head) (page 49)

Half Shoulderstand (avoid pressure on neck or head) (page 130)

BalancingtheCatI(page83)

Gate(page85)

Downward Dog (page 128) to Upward-Facing Dog (page 114)

Pigeon(page117)

Cobra(page111)

Childpose(page110)

CrossBow(page112)orBow(page113)

Childpose(page110)

Mountain(page60)

HalfMoon(page62)

Triangle(page63)

Chair(page73)

SeparatedLegStretch(page78)

Dancer’sPose(page67)

SupportedForwardBend(page76)

BalancingStick(page71)

StandingSideStretch(page69)

Tree(page70)

Hero(addgentleseatedspinaltwist)(page95)

RecliningSpinalTwistwithExtendedLegs(page123)

KneeHug(page46)

Corpse (10 minutes or longer; place thick rolled blanket[s] under the knees)(page127)

INVERTEDSESSION(1HOUR)

This sequence is recommended for yoga practitioners with supple spines,withoutlowerbackorneckissues,andwithouthighbloodpressure,glaucoma,orotherissuesrelatedtotheeyes.

ChinPressBreath(page25)

NeckRolls(page41)

Shoulder Shrugs, Circles, and Twists (page 42)

CatandDogStretch(page38)

AlternatingKneeHug(page47)

Pelvic Tilt (6 to 8 times) (page 53)

PelvicLift(6to8times)(page54)

Spinal Rocking (avoid pressure on neck or head) (page 49)

FlowSeries(3to5repetitions):SittingForwardBend(page103), transitioning

toSpinalRocking(avoidpressureonneckorhead)(page49)...

...intoaHalfShoulderstand(page130).Pauseandlowerspinedowngradually,placinghandson the floorbeyond thebuttocks.EngageabdominalsandcomeintoSittingForwardBend(page103).

FlowSeries(3to5repetitions):SittingForwardBend(page103), transitioningtoSpinalRocking(page49), intoPlough,with toes restingonchairorbolster(page132)...

...loweringdowntoSittingForwardBend(page103).

Bridge(page120)

Full Shoulderstand (avoid pressure on neck or head) (page 131)

Fish(page125)

Corpse(upto10minutes)(page127)

Anyseatedmeditation(pages137to142)

DYNAMICSESSION(1½HOURS):

ExpansiveBreath(page22)

StandingPelvicTilt(page32)

ChoppingWood(page35)

Standing-on-Toes(page61)

Flow Series (2 repetitions):Mountain (page 60), to HalfMoon (page 62), toBackbend (with hands supporting lower back) (page 81), to Forward Bend(hands slide down to back of thighs and calves, coming around to the front)

(page75)

Triangle(page63)

ProudWarrior(page65)

Dancer’sPose(page67)

VictorySquat(page74)

BalancingStick(page71)

Forward Bend (page 75) to Yoga Mudra (page 77)

Tree(page70)

CatandDogStretch(page38)

BalancingtheCatII(page84)

Kneeling Lunge with Twist (page 87)

Camel(page88)

Child pose (page 110) or Knee Hug (page 46)

HalfLocust(page115)

Bow(page113)

Sphinx(page56)

Child pose (page 110) or Knee Hug (page 46)

Spider(page121)

BoundAngle(page100)

KneeRocking(page101)

SeatedHead-to-Knee(page105)

SeatedAngle(page100)

AlternateNostrilBreath(page21)whileseatedinHalfLotus(page90)(upto2

minutes)

Finishbysittingquietly,allowingyourbreathtobesoftandsoothing(upto10minutes)

PREPARATIONFORSUNSALUTATION(1½HOURS):

KneeHug(page46)

Spinal Rocking (avoid pressure on neck or head) (page 49)

KneeDownTwist(page45)

TrunkRotations(page48)

Spider(page121)

Bridge(page120)

KneeHug(page46)

AlternatingLegLifts(page51)

FlowSeries(3repetitions):BegininTablePosition(page38).ExhaleandbringhipsbacktowardheelsinChildpose(page110).InhalebackintoTablePosition(page38),thenupintoUpward-FacingDog(page114).

Pigeon(page117)

KneelingLungewithTwist(page87)

BalancingtheCatI(page83)

Cobra(page111)

DownwardDog(page128)

Upward-Facing Dog (page 114) If upper body strength permits, go fromDownward Dog to Upward-Facing Dog 3 times. Slowly lower into Upward-FacingDogwithoutcompressingthelowerback.

Childpose(1minute)(page110)

FlowSeries:Cobra(page111), transitioning toDownwardDog (page128), toKneelingLunge(right foot forward) (page86), toForwardBend (page75), toMountain(page60).Repeat,bringingleftfootforward.

SunSalutation(6to9repetitions)(pages148to149)

Finish in Thunderbolt (page 94) or Half Lotus (page 90) (5 to 10 minutes),performing a breathing exercise of your choice (pages21 to 29).Add anotherlayerofclothingtostaywarm.

7

RECOMMENDEDSEQUENCES

ANDTHEENDOFALLOUREXPLORINGWILLBETOARRIVEWHEREWESTARTED

ANDTOKNOWTHEPLACEFORTHEFIRSTTIME.—T.S.ELIOT

The following forty-eight 10 to 15 minute sequences are included as simple,targeted programs. Some help alleviate various conditions such as anxiety,tension,hipdiscomfort,andbackpain.Othersfocusonimprovingoverallhealthwithsessionsdesignedtohelppreventcolds,boostenergylevels,andstrengthenthe body. In addition, we have included sessions to help prepare for specificactivities such as biking, dancing, racquet sports, and golfing. As with thesessionsinchapter6,remembertorepeatposesthatworkonesideofthebodyontheoppositeside.

ForSpecificConditions(10to15minuteseach)

ALL-OVERSTRETCH

ExpansiveBreath(page22)

BarrelMovement(page33)

Triangle(page63)

HalfMoon(page62)

Backbend(page81)

ForwardBendwithTwist(page75)

KneelingLunge(page86)

BoundAngle(page100)

CrossBow(page112)

ModifiedSpinalTwist(page107)orRecliningSpinalTwist(page122)

ANXIETY/TENSIONRELIEF

SoundingBreath(page28)

Standing-on-Toes(page61)

Triangle(page63)

YogaMudra(page77)

StandingHead-to-Knee(page68)

Eagle(page72)

ForwardBendwithTwist(page75)

SuckingBreath(page29)inThunderbolt(page94)

BACKPAINRELIEF

ChinPressBreath(page25)

PelvicTilt(page53)

Knee Hug (page 46) or Alternating Knee Hug (page 47)

KneeDownTwist(page45)

SupineButterfly(page55)

HalfLocust(page115)

Through-the-HoleStretch(page119)

Childpose(page110)

Legs-on-Chair(page133)

BALANCEANDCONCENTRATION

SoundingBreath(page28)

Tree(page70)

Dancer’sPose(page67)

BalancingStick(page71)

StandingHead-to-Knee(page68)

Eagle(page72)

COMPLEXION(FOUNTAINOFYOUTH)

CompleteBreath(page26)

ChoppingWood(page35)

DownwardDog(page128)

KneelingYogaMudra(page82)

Half (page130) orFullShoulderstand (avoidpressureonneckor head) (page

131)

Plough(page132)

Lion(page98)

COLDPREVENTION

ChinPressBreath(page25)

ExpansiveBreath(page22)

Lion(page98)

Cobra(page111)

SupportedFish(page124)

DEPRESSIONRELIEF

KneelingLungewithTwist(page87)

KneelingYogaMudra(page82)

VictorySquat(page74)

Chair(page73)

Downward Dog (page 128) to Upward-Facing Dog (page 114)

SpinalRocking(page49)

Half Shoulderstand (avoid pressure on neck or head) (page 130)

Fish(page125)orSupportedFish(page124)

ENERGYBOOST

BreathofFire(page24)

WaterWheel(page36)

Chair(page73)

BalancingStick(page71)

KneelingYogaMudra(page82)

Upward-FacingDog(page114)

CrossBow(page112)

Childpose(page110)

Legs-Against-Wall(page133)

FLEXIBILITY

Anybreathingexercise(pages21to29)

NeckRolls(page41)

HalfMoon(page62)

KneelingLungewithTwist(page87)

HalfLocust(page115)

Through-the-Hole Stretch (page 119)

Bow (page 113) or Cross Bow (page 112)

SittingForwardBend(page103)

HEADACHE/EYESTRAINRELIEF

AlternateNostrilBreath(page21)

NeckRolls(page41)

Shoulder Shrugs, Circles, and Twists (page 42)

Blade(page43)

Bridge(page120)

SeatedEagle(page93)

Lion(page98)

Sounding Breath (page 28) performed in Easy Pose (page 90)

PalmingMeditation(page142)

HIPDISCOMFORTRELIEF

AlternatingKneeHug(page47)

LegStretch(page52)orSpider(page121)

KneeDownTwist(page45)

SupineButterfly(page55)

Through-the-HoleStretch(page119)

BoundAngle(page100)

SeatedAngle(page100)

RecliningSpinalTwist(page122)

Legs-on-Chair(page133)whileperformingSoundingBreath(page28)

IMMUNESYSTEMBOOST

SufiMother’sBreath(page29)

CatandDogStretch(slowly)(page38)

FullBodyStretch(page44)

KneeHug(page46)

SupportedFish(page124)

RecliningSpinalTwist(page122)

SoundingBreath(page28)

Corpse(upto15minutes)(page127)

IMPROVINGCIRCULATION

Breath of FirewithRaisedThumbs (page24) orExpansiveBreath (page 22)

TorsoTwist(page34)

ChoppingWood(page35)

BalancingStick(page71)

DownwardDog (page 128) to Upward-Facing Dog (3 to 6 repetitions) (page

114)

SunSalutation(page148)

HalfShoulderstand(page130)

SpinalTwist(page106)

Legs-on-Chair(page133)

KNEESTRENGTHENER

AlternatingKneeHug(page47)

Triangle (make sure that knee, shinbone, and ankle are aligned) (page 63)

Proud Warrior (ensure that bent knee is directly over ankle) (page 65)

Dancer’s Pose (feel lifting of kneecap on standing leg) (page 67)

Balancing Stick (strengthens quadriceps) (page 71)

DownwardDog (feet hipdistance apart, keepingkneeproperly aligned) (page

128)

Chair (separate feet a little more than hip distance, keeping thighs and shinsabsolutelyparalleltoprotectknees)(page73)

MENSTRUALCRAMPSRELIEF

SoundingBreath(page28)

SquattingPose(page91)

KneeRocking(page101)

KneeHug(page46)

SeatedAngle(page100)

Spinal Twist (page 106) or Modified Spinal Twist (page 107)

Through-the-HoleStretch(page119)

Childpose(page110)

MENTALFATIGUERELIEF

AlternateNostrilBreath(page21)

Mountain(page60)

WaterWheel(page36)

Shoulder Shrugs, Circles, and Twists (page 42)

ProudWarrior(page65)

Forward Bend (page 75) to Yoga Mudra (slowly) (page 77)

DownwardDog(page128)

HalfShoulderstand(page130)

SoundingBreath(page28)

Corpse(10minutes)(page127)

MOODENHANCERS

Belly Breathing (page 23) or Complete Breath (page 26)

ChoppingWood(page35)

Camel(page88)

Hero(page95)

Bridge(page120)

Half Shoulderstand (avoid pressure on neck or head) (page 130)

Fish(page125)orSupportedFish(page124)

OVER60

HalfMoon(page62)

WaterWheel(donotlowertheheadbelowtheheartifyouhaveretinaproblems

orglaucoma)(page36)

CatandDogStretch(page38)

ShoulderShrugs,Circles,andTwists(page42)

Sphinx(page56)and/orCobra(page111)

BalancingtheCatI(page83)

Modified Spinal Twist (page 107) or Spinal Twist (page 106)

Tree (using wall for support) (page 70)

SupineButterfly(page55)

KneeDownTwist(page45)

SoundingBreath(page28)whileinLegs-on-Chair(page133)

PRENATAL

BellyandChestBreathing(page23)

Blade(page43)

ModifiedHeadofCow(page97)

CatandDogStretch(page38)

StandingPelvicTilt(page32)

Backbend(page81)

WalkingMeditation(page143)

RELAXATIONANDSTRESSRELIEF

HummingBeeBreath(page27)

NeckRolls(page41)

Knee Hug (page 46) or Alternating Knee Hug (page 47)

RecliningSpinalTwist(page122)

Corpse(15minutes)(page127)

RESPIRATORYAILMENTSRELIEF

CompleteBreath(ifpossible)(page26)

CatandDogStretch(slowly)(page38)

Side-to-SideStretch(page39)

Blade(page43)

ModifiedHeadofCow(page97)

SupportedFish(page124)

RecliningSpinalTwist(page122)

Corpse(upto15minutes)(page127)

SCIATICARELIEF

PelvicTilt(page53)

AlternatingKneeHug(page47)

TrunkRotations(page48)

KneeDownTwist(page45)

SupineButterfly(page55)

LegStretch(page52)

Spider(page121)

Through-the-HoleStretch(page119)

SeatedAngle(page100)

Legs-on-Chair(page133)

STRENGTH

Breath of Fire with Raised Thumbs (page 24)

Chair(page73)

VictorySquat(page74)

Archer’sPose(page66)

DownwardDog(page128)

Cobra(page111)

Boat(page108)

TOXINFLUSH

BreathofFire(page24)

KneeHug(page46)

HalfShoulderstand(page130)

FullLocust(page116)

Cobra(page111)

Childpose(page110)

Legs-Against-Wall(page133)

UPPERBACK/NECKPAINRELIEF

CompleteBreath(page26)

Shoulder Shrugs, Circles, and Twists (page 42)

TorsoTwists(page34)

Hands-to-WallStretch(page37)

Blade(page43)

Triangle(page63)

YogaMudra(page77)

Gate(page85)

ModifiedHeadofCow(page97)

RELIEFFORVARICOSEVEINS

Standing-on-Toes(page61)

ChoppingWood(page35)

DownwardDog(page128)

Bow(page113)orFullLocust(page116)

KneeHug(page46)

Half Shoulderstand (avoid pressure on neck or head) (page 130)

Legs-on-Chair(page133)

WAKE-UPPOSES

BreathofFirewithRaisedThumbs(page24)

NeckRolls(page41)

HalfLocust(page115)

Cobra(page111)

ChoppingWood(page35)

Chair(page73)

Archer’sPose(page66)

WEIGHT-BEARINGSEQUENCE

SoundingBreath(page28)

Hands-to-WallStretch(page37)

Standing-on-Toes(page61)

ModifiedProudWarrior(page64)

DownwardDog(page128)

Upward-FacingDog(page114)

BalancingtheCatI(page83)

InclinedPlane(page109)

WINDINGDOWNPOSES

SufiMother’sBreath(page29)

FullBodyStretch(page44)

Thunderbolt(page94)

SeatedEagle(page93)

SupineButterfly(page55)

Corpse(5minutes)(page127)

Anymeditation(pages137to143)

ForSpecificActivities(10to15minuteseach)

BICYCLING

BreathofFire(page24)

CatandDogStretch(page38)

Eagle(page72)

BalancingtheCatI(page83)

StandingHead-to-Knee(page68)

Reclining Spinal Twist with Extended Legs (page 123)

SupineButterfly(page55)

BODYWORK

AlternateNostrilBreath(page21)

Shoulder Shrugs, Circles, and Twists (page 42)

SpinalRocking(page49)

Modified Head of Cow (page 97) or Head of Cow (page 96)

KneelingYogaMudra(page82)

ThreadingtheNeedle(page40)

Legs-Against-Wall(page133)

DANCING

BreathofFire(page24)

SittingForwardBend(page103)

SeatedLegStretch(page104)

Tree(page70)

Dancer’sPose(page67)

BalancingStick(page71)

StandingSideStretch(page69)

StandingHead-to-Knee(page68)

FUNWITHKIDS

HummingBeeBreath(page27)

Sphinx(page56)

WindshieldWiperLegs(page57)

ModifiedHeadofCow(page97)

Lion(page98)

Turtle(page99)

Crab(page126)

GOLFING

Anybreathingexercise(pages21to29)

TorsoTwist(page34)

Shoulder Shrugs, Circles, and Twists (from standing position) (page 42)

YogaMudra(page77)

HeadofCow(fromstandingposition)(page96)

Backbend(page81)

HalfMoon(page62)orTriangle(page63)

ModifiedSpinalTwist(page107)

HIKING

Anybreathingexercise(pages21to29)

AlternatingKneeHug(page47)

Standing-on-Toes(page61)

StandingPelvicTilt(page32)

KneelingLunge(page86)

Through-the-HoleStretch(page119)

OFFICEWORK

CompleteBreath(page26)

Mountain(page60)orSeatedMountain(page92)

Half Moon (page 62) or Seated Half Moon (page 92)

Triangle(page63)

Head of Cow (page 96) or Modified Head of Cow (page 97)

SpinalTwist(page106)

RACQUETSPORTS

Any breathing exercise (pages 21 to 29)

Shoulder Shrugs, Circles, and Twists (page 42)

Triangle(page63)

Dancer’sPose(page67)

SquattingPose(page91)

Upward-FacingDog(page114)

PelvicLift(page54)

Bridge(page120)

Knee Hug (page 46) or Alternating Knee Hug (page 47)

KneeDownTwist(don’tforce;don’tgobeyondstackingonehipovertheother)(page45)

ROWING

CompleteBreath(page26)

NeckRolls(page41)

ShoulderShrugs,Circles,andTwists(page42)

Blade(page43)

Gate(page85)

ProudWarrior(page65)

Cobra(page111)

Childpose(page110)

RUNNING

Anybreathingexercise(pages21to29)

LegStretch(page52)

SeparatedLegStretch(page78)

Forward Bend (page 75), Forward Bend with Twist (page 75), or Supported

ForwardBend(page76)

KneeRocking(page101)

BoundAngle(page100)

KneelingLunge(page86)

SKIING

HummingBeeBreath(page27)

AbdominalLift(page80)

BentKneePelvicTilt(page79)

StandingHead-to-Knee(page68)

SeparatedLegStretch(page78)

Backbend(page81)

ModifiedProudWarrior(page64)

SWIMMING

CompleteBreath(page26)

Shoulder Shrugs, Circles, and Twists (page 42)

YogaMudra(page77)

CrossBow(page112)

Half Locust (page 115) or Full Locust (page 116)

Bridge(page120)

Childpose(page110)

TENNIS

Shoulder Shrugs, Circles, and Twists (from standing position) (page 42)

Blade(fromstandingposition)(page43)

HalfMoon(page62)

Dancer’sPose(page67)

DownwardDog(page128)

SpinalTwist(page106)

TrunkRotations(page48)

SeatedAngle(page100)

TRAVELINGANDCOMMUTING

CompleteBreath(page26)

TorsoTwist(page34)

Chair(page73)

Mountain(page60)toStanding-on-Toes(page61)

HalfMoon(page62)

BentKneePelvicTilt(page79)

ModifiedProudWarrior(page64)

Full Locust (page 116) or Half Locust (page 115)

Bridge(page120)

WEIGHTTRAINING

SquattingPose(page91)

VictorySquat(page74)

Shoulder Shrugs, Circles, and Twists (page 42)

Blade(page43)

SeparatedLegStretch(page78)

YogaMudra(page77)

Downward Dog (page 128) to Upward-Facing Dog (page 114)

SpinalTwist(page106)

MiscellaneousSequences

AUTHOR’SFAVORITES

BreathofFire(page24)

TorsoTwist(page34)

Blade(page43)

Eagle(page72)

DownwardDog(page128)

Turtle(page99)

Hero(page95)

YOGACONSULTANT’SFAVORITES

SoundingBreath(page28)

ProudWarrior(page65)

DownwardDog(page128)

Cobra(page111)

BentKneeSittingForwardBend(page102)

TrunkRotations(page48)

TOP-10ESSENTIALYOGAPOSES

Mountain(page60)

Triangle(page63)

YogaMudra(page77)

Tree(page70)

SpinalTwist(page106)

DownwardDog(page128)

Cobra(page111)

Half Shoulderstand (avoid pressure on neck or head) (page 130)

Childpose(page110)

Corpse(5minutesorlonger)(page127)

DON’TJUSTSITTHERE,DOYOGA!

Knee Rocking (while putting on socks) (page 101)

Complete Breath (page 26) in Mountain (while waiting in line) (page 60)

Triangle(page63)orProudWarrior(whilebootingupthecomputer)(page65)

Balancing Stick (while waiting for water to boil) (page 71)

BoundAngle(whilewatchingTV)(page100)

REFERENCES

There are countless books, organizations, and Web sites out there related toyoga.Hereareafewofthemoreusefulonestogetyoustarted.

Books

Choudhury,Bikram.Bikram’sBeginningYogaClass.NewYork:HarperCollins,2003.

Christensen,Alice.YogaoftheHeart.Emmaus,PA:RodalePress,1998.

Desikachar, T.K.V. The Heart of Yoga: Developing a Personal Practice.Rochester,VT:InnerTraditions,1995.

Feuerstein,Georg.The Shambhala Encyclopedia of Yoga. Boston: ShambhalaPublications,1997.

Feuerstein, Georg. The Shambhala Guide to Yoga. Boston: ShambhalaPublications,1996.

Feuerstein, Georg. The Yoga Tradition: Its History, Religion, Philosophy andPractice.Prescott,AZ:HolmPress,2001.

Iyengar,B.K.S.LightonYoga.NewYork:ShcockenBooks,1979.

Iyengar,B.K.S.Yoga:ThePathtoHolisticHealth.London:DoringKindersley,2001.

Iyengar,B.K.S.TreeofYoga.Boston:ShambhalaPublications,1984.

Kraftsow,Gary.Yoga forTransformation:AncientTeachingsandPractices forHealingtheBody,Mind,andHeart.NewYork:Penguin,2002.

Lasater, Judith.Relax and Renew: Restful Yoga for Stressful Times. Berkeley,CA:RodmellPress,1995.

Mehta,Mira.HealththroughYoga:SimplePracticeRoutinesandaGuidetotheAncientTeachings.London:Thorsons,2002.

Monro, Dr. Robin, Dr. Nagarathna, and Dr. Nagendra. Yoga for CommonAilments.NewYork:Fireside,1991.

Schiffman,Erich.Yoga:TheSpiritandPracticeofMoving intoStillness.NewYork:PocketBooks,1996.

Sparrowe,LindawithPatriciaWalden.TheWoman’sBookofYogaandHealth:ALifelongGuidetoWellness.Boston:ShambhalaPublications,2002.

YogaSutrasofPatanjali,asinterpretedbyMukundaStiles.RedWheeler/WeiserBooks,2002.

Periodicals

Yoga International Magazine (bimonthly), Himalayan International Institute,RR1,Box407,Honesdale,PA18431;800-822-4547;yimag.orgYogaJournal(bimonthly), 2054 University Avenue, Berkeley, CA 94704; 800-600-9642;yogajournal.com

YogaWorld (newsletter),YogaResearchandEducationCenter,2400ACountyCenterDrive,SantaRosa,CA95403;707-566-9000;yogaworld.html

WebSites

bksiyengar.com:Iyengaryogaofficialwebsite

classicyoga.org/directory: Comprehensive directory of yoga resourcesdeeshan.com:Dailyinspirationalquotesaboutmeditation

realization.org:Articles, interviews, resources, and links tomanyother relatedsitesaboutyoga,meditation,andmoreyoga.com:Comprehensiveandeasytonavigate.Hasanonlinestorethatoffersyogaclothing,videos,music,books,props, gifts; lists events, articles, and forums (women’s health, meditation,beginners); also links to other sites yogadirectory.com: Set up like a searchengine so users can search by subject, which includes centers andorganizations, books and periodicals, entertainment andmedia, healing andhealth,marketplaceandproducts,referencesandresources,retreats, teachersand training, and yoga traditions yogaforbeginners.com: Accessible websitedesigned for those new to yoga; basic information about yoga; styles;resourcesyogasite.com:“Aneclecticcollectionofyogaconnections,”thissiteoffers information about yoga poses and styles of yoga, yoga therapyinformation,breathingandmeditation,Q&A,retreats,organizations,products,andalistofrecentfeaturesyoyoga.com:Fun,attractive,andinformativesite

YogaCenters/Organizations

American Sanskrit Institute, SixMain St., Chester, CT 06412; 860-526-1532;americansanskrit.com. The institute offers classes for learning Sanskritthrough an immersion experience, an online store where you can purchasebooks and mandalas, and an archive of writings by ASI director VyaasHouston.

American Yoga Association, P.O. Box 19986, Sarasota, FL 34276; 941-927-4977;americanyogaassociation.org.Freeyogalessonsareoffered,aswellasan online store of books and videotapes, and advice on how to select aninstructorandstartpracticingyoga.

Himalayan International Institute of Yoga Science and Philosophy, P. O. Box1127, Honesdale, PA 18431; 800-822-4547; himalayaninstitute.org. Thisorganization sponsorsworkshops and retreats, has over 60 titles in print onyoga, guidedmeditation, and other topics, and publishesYoga Internationalmagazineeveryothermonth.

International Association of Yoga Therapists, PO Box 2418, Sebastopol, CA95473; 707-928-9898; iayt.org. The professional division of the YogaResearchandEducationCenter(seenextpage)devotedtoyogatherapyandprofessional networking. Members receive subscriptions to the annualInternational Journal of Yoga Therapy and the triannual Yoga Studiesnewsletter,aswellasaccesstoIAYA’sprofessionalreferralservice.

International Yoga Teachers Association and Yoga for Health Foundation, 23Morgan Street, Thornleigh NSW 2120 Australia. The International YogaTeachers Association provides yoga teacher training and professionaldevelopment.TheYogaforHealthFoundationofferscorrespondencecoursesthat specifically consider the yogic concept of thewhole person andhow itrelatestohumanhealth.

IyengarYoga Institute,223ARandolphAvenue,LondonW91NL;+44 (0)20-7624-3030; iyi.org.uk. Offers specialty classes for children and pregnantwomen,sponsorsworkshops(in theUKonly)for teachersandpractitioners,andsellsmanybooksandvideosthroughtheonlinestore.

KripaluCenterforYogaandHealth,P.O.Box793,Lenox,MA02140;800-741-7353, 413-448-3384; kripalu.org. Offers intensive summer courses, andpublishesinstructionalvideosandacookbookforthoseinterestedindietandnutrition.

Omega Institute forHolistic Studies, 150LakeDrive,Rhinebeck,NY 12571;

845-266-4444; eomega.org. Provides education that is designed to improvehealthandwell-being,promotecreativity,andintegratemind,body,andspirit.FeaturedfacultymembersincludeDeepakChopra,WayneDyer,RalphNader,andAliceWalker,amongothers.

PhoenixRisingYogaTherapy,P.O.Box819,Housatonic,MA02136;800-288-9642; pryt.com. Focuses on the therapeutic application of yoga, based on acompletely holisticmodel, andoffers courses to train healers.Web sitewillhelpyoufindapractitionerandfeaturesweeklyyogatips.

SivanandaYogaVedantaCenter,234West24thStreet,NewYork,NY10011;52Community Centre, East of Kailash, New Delhi 110065 India;sivananda.org/ny. Hosts special events and workshops, offers intensivecoursesforbeginningandintermediatepractitionersalike,andfeaturesspecialclasses for prenatal and postpartum yoga, as well as vegetarian cookingworkshops.

WhiteLotusFoundation,2500SanMarcosPass,SantaBarbara,CA93105;805-964-1944; whitelotus.org. Maintains a mountain retreat center near SantaBarbara,overlookingthePacificOcean,whichfeaturesalibrary/mediacenterand underground Hopi-style “Kiva” temple. Programs include teachertraining,yogaretreats,andaweekendpranayamaworkshop.

YogaResearchandEducationCenter,2400ACountyCenterDrive,SantaRosa,CA95403;707-566-9000;yrec.org.Anon-profittax-exemptcorporationthatserves yoga researchers, educators, and practitioners. Its staff and affiliatesinclude professionals of medicine, education, psychology, philosophy,indology, and religion, and is committed to conserving the traditional yogateachings.

Index

TheindexthatappearedintheprintversionofthistitlewasintentionallyremovedfromtheeBook.Pleaseuse the search functiononyoureReadingdevice for termsof interest.Foryour reference, the terms thatappearintheprintindexarelistedbelowA

AbdominalLiftAdhoJanunahParivrttaAsana

AdhoMukhasanaAlambitaMatsyasana

AlternatingKneeHugAlternatingLegLiftsAlternateNostrilBreathAmshaCakraAmshaParivrttana

AmshaVrttanaAnjaneyasana

AnulomaVilomaAnyonyaPaksaNayana

ApanasanaApanasanaII

Archer’sPoseArdhaChandrasana

ArdhaPadmasanaArdhaSarvangasana

ArdhaShalabhasanaAsana

AsanasthitaJanghaAvatiAyana

BBackbendBaddhaKonasana

BahyaKumbhakaBalancingStick

BalancingtheCatIBalancingtheCatIIBarrelMovementBellyandChestBreathingBentKneePelvicTiltBentKneeSittingForwardBendBhujangasana

BidalaKukkutaUttanaBidalaTulana

Blade

BoatBoundAngle

BowBrahmari

BreathofFireBreathofFirewithRaisedThumbsBreathingExercisesAlternateNostrilBreathBellyandChestBreathing

BreathofFire

BreathofFirewithRaisedThumbsChinPressBreathCompleteBreathCoolingBreath

ExpansiveBreathHummingBeeBreathSoundingBreathSuckingBreath

SufiMother’sBreathBridgeBuddhaKonasana

CCamelCamelVinyasa

Candle-GazingMeditationCatandDogStretchChairChandraNamaskara

ChildPoseChinPressBreathChoppingWood

CobraCompleteBreath

CoolingBreathCorpse

CrabCrossBow

DDancer’sPoseDhanurasana

DhanurdharaAsanaDhyanas

DownwardDogDvitiyaBidalaTulana

DynamicSession

EEagleEasyPose

EnergyStretchVinyasaEveningSessionExpansiveBreath

FFishFlowingYogaRoutinesCamelVinyasa

EnergyStretchVinyasaKneelingSunSalutationModifiedSunSalutationMoonSalutationSunSalutation

ForwardBendForwardBendwithTwistFrog

FullBodyStretchFullLocustFullShoulderstandG

GarbhasanaGarudasana

GateGeneralSessions

Gomukhasana

HHalasana

HalfLocustHalfLotus

HalfMoonHalfShoulderstandHands-to-WallStretchHatha

HeadofCowHero

HummingBeeBreathIInclinedPlane

InvertedSessionInvertedYogaPosesDownwardDog

FullShoulderstandHalfShoulderstandLegs-Against-WallLegs-on-Chair

Plough

JJanusirsasanaJatharaParivrittanasana

JnanaMudra

KKabandha

KanthaLuthanaKapalabhati

KapotasanaKashthaCchindana

KneeDownTwistKneeHug

KneeRockingKneelingLunge

KneelingLungewithTwistKneelingSunSalutationKneelingWarm-UpsKneelingYogaMudraKneelingYogaPosesKshuraAsana

KubahulaVinyasa

KudyaHastyaKuksaPranayama

KuliranaKumbhaka

Kurmasana

LLegLifts

LegStretchLegs-Against-WallLegs-on-Chair

LionLotusFlowerMeditationLowerBackProblemsM

MadhyadehaParivrttanaMadhyadehaVrttana

MahamudraMaitri

MandukaAsana

MatsyasanaMatsyendrasana

MeditationsCandle-GazingMeditationLotusFlowerMeditationMeditationofConnectionMindfulnessMeditation

NamahaMeditationOceanMeditationOmMeditation

Palming Meditation Smiling Meditation Walking Meditation Meditation of Connection MindfulnessMeditationModifiedHead of CowModified ProudWarriorModified Spinal TwistModified SunSalutationMoonSalutation

MorningSession

MountainMurchaPranayama

NNalakaUdayanaNalakaUttana

NamahaMeditationNamastéNatarajasana

NavasanaNeckRolls

NikubjajanuVastinirvlinaNishaditaAsana

OOceanMeditationOmMeditation

PPalmingMeditationParavottanasanaParighasana

ParipurnaPranayamaParivrttaAsana

ParyutthitaVastiNirvlinaPaschimottanasana

PelvicLiftPelvicTilt

PhullanaPranayama

Pigeon

PloughPrana

PranayamaPrapadaSthana

PrasarvtaPadottanasanaPratyakUttana

PreparationforSunSalutationProneWarm-UpsSphinx

WindshieldWiperLegsProneYogaPosesBow

BridgeChildPose

CobraCorpse

CrabCrossBow

FishFrog

FullLocustHalfLocust

PigeonRecliningSpinalTwistRecliningSpinalTwistwithCrossedLegsRecliningSpinalTwistwithExtended

LegsSpider

SupineYogaPosesSupportedFishThrough-the-HoleStretchUpward-FacingDogProudWarrior

PrsthaAshtiPrthakNalakaUdayana

PurakaPurvottanasana

RRechakaRecliningSpinalTwistRecliningSpinalTwistwithCrossedLegsRecliningSpinalTwistwithExtended

LegsRecommendedSequences forSpecificConditionsAll-OverStretchAnxiety/TensionReliefBackPainReliefBalanceandConcentrationColdPrevention

Complexion(FountainofYouth)DepressionReliefEnergyBoost

Flexibility

Headache/EyeStrainReliefHipDiscomfortReliefImmuneSystemBoostImprovingCirculationKneeStrengthenerMenstrualCrampsReliefMentalFatigueReliefMoodEnhancers

Over

PrenatalRelaxationandStressReliefReliefforVaricoseVeinsRespiratoryAilmentsReliefSciaticaRelief

StrengthToxinFlush

UpperBack/NeckPainReliefWake-UpPosesWeight-Bearing Sequence Winding Down Poses Recommended Sequences for Specific Activities

Bicycling

BodyWorkDancing

FunwithKidsGolfingHiking

OfficeWorkRacquetSports

RowingRunning

SkiingSwimming

TennisTravelingandCommutingWeightTraining

SSaparivrttanaSidanaAnjaneyasanaSarvaKayaUttana

SarvangasanaSeatedWarm-Ups

AlternatingKneeHugAlternatingLegLiftsBladeFullBodyStretchKneeDownTwist

KneeHugLegLifts

LegStretchNeckRolls

PelvicLiftPelvicTilt

ShoulderShrugs,Circles,andTwistsSpinalRocking

SupineButterflySupineWarm-UpsTrunkRotations

TrunkRotationswithRaisedArmsSeatedYogaPosesBentKneeSittingForwardBendBoatBoundAngle

EasyPoseHalfLotus

HeadofCowHero

InclinedPlaneKneeRocking

LionModifiedHeadofCowModifiedSpinalTwistSeatedAngle

SeatedEagleSeatedHalfMoonSeatedHead-to-KneeSeatedLegStretchSeatedMountain

SittingForwardBendSpinalTwistSquattingPose

ThunderboltTurtle

SeparatedLegStretchSetuBandhasanaShaktiUttanaVinyasa

ShalabhasanaShavasana

ShitaliPranayamaShoulderShrugs,Circles,andTwistsSidanaSuryaNamaskara

SidanaYogaMudraSide-to-SideStretchSimhasana

SitkariPranayamaSmilingMeditationSoundingBreath

SphinxSpider

SpinalRockingSquattingPose

StandingHead-to-KneeStanding-on-ToesStandingPelvicTiltStandingSideStretchStandingWarm-UpsBarrelMovement

CatandDogStretchChoppingWoodHands-to-Wall Stretch Kneeling Warm-Ups Side-to-Side Stretch Standing Pelvic Tilt Threading the

NeedleTorsoTwist

WaterWheelStandingYogaPosesAbdominalLift

Archer’sPoseBackbend

BalancingStickBalancingtheCatIBalancingtheCatIIBentKneePelvicTiltCamel

ChairDancer’sPose

EagleForwardBend

ForwardBendwithTwistGateHalfMoon

KneelingLungeKneeling Lunge with Twist Kneeling Yoga Mudra Kneeling Yoga Poses Modified Proud Warrior

Mountain

ProudWarriorSeparated Leg Stretch Standing Head-to-Knee Standing-on-Toes Standing Side Stretch Supported

ForwardBendTree

TriangleVictorySquat

YogaMudraSuciSutrana

SuckingBreathSufimataPranayama

SufiMother’sBreathSukhasanaSunSalutation

SupineButterflySupineWarm-Ups

SupineYogaPosesSupportedFishSupportedForwardBendSuptaPadangusthasana

SuryaNamaskara

TTadasana

ThreadingtheNeedleThrough-the-HoleStretchTorsoTwistTree

Triangle

TrikonasanaTrunkRotations

TrunkRotationswithRaisedArmsTuladandasana

UUddiyanaBandha

UditabahuMadhyadehaVrttanaUditanguliKapalabhati

UjjayiUpasthabdhaUttanaAsana

UpavishtaArdhaChandrasanaUpavishtaGarudasana

UpavishtaKonasanaUpavishtaTadasana

UpavishthaNalakaUttanaUpward-FacingDogUrdhvaMukhasana

UrdhvaShayanaPatamgamaUroPranayama

UstrasanaUtkatasana

UttanasanaUtthittaHastaPadangusthasana

VVaariChakrasanaVajrasana

VastinirvlinaVastiUdayana

VictorySquatVijayaAsana

VikrtaGomukhasanaVikrtaSuryaNamaskara

VinyasaViparitaKarani

VirabhadrasanaI

VirabhadrasanaII

VirasanaVrikshasana

WWalkingMeditationWaterWheelWindshieldWiperLegsY

YogaYogaMudra

YogaSessionsDynamicSession

EveningSessionGeneralSession

InvertedSessionLowerBackProblemsMorningSessionPreparationforSunSalutation

Acknowledgments

Iwouldliketoacknowledgethecontinualguidance,support,andassistanceofmy editor Leigh Anna Mendenhall, who envisioned this book and kept mefocused and on track, aswell asNicoleKaufman,whose elegant and flowingillustrations grace the pages ofEssentialYoga. Thanks to JeffDurham for hisdiligenteffortsinsleuthingtheSanskrittranslations.IalsowishtoacknowledgeyogateacherPaulHowardfortheendlesssupplyofenergyandenthusiasmthathe brought to this project. Special thanks to my cheerleaders—Daryl Juran,Kathe Gregory, Maggie McNally, Peaco Todd—for their unceasing andunwaveringsupport,optimism,andwisdom.Thanks,gratitude,andlovetomyfamily and friends, always the shining lights along my path. Finally, for hispatienceanddevotion,specialthankstomyhusband,KenKevorkian.

Blessingstoyouall.