Copyright©2012byTaraStilesAllrightsreserved.PublishedintheUnitedStatesbyThreeRiversPress,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.crownpublishing.com

ThreeRiversPressandtheTugboatdesignareregisteredtrademarksofRandomHouse,Inc.

LibraryofCongressCataloging-in-PublicationDataStiles,Tara.Yogacures:simpleroutinestoconquermorethan50commonailmentsandlivepain-free/byTaraStiles;forewordbyDeepakChopra.p.cm.1.Yoga.I.Title.

RA781.7.S7542011613.7046—dc23

2011034283

eISBN:978-0-30795486-2

InteriorandjacketphotographsbyJustinBoruckiJacketdesignbyJessieSaywardBright

v3.1

Contents

Cover

TitlePage

Copyright

ForewordbyDeepakChopra

Introduction

Part1:STRIKEAPOSEChapter1WhatIsYoga?Chapter2TheMind/BodyConnectionandtheScienceBehindHowYogaCuresChapter3ToGetStarted,JustFollowYourNose

Part2:THECURESFROMATOZAchesandPains

Acne

ADD/ADHD

Allergies

Anxiety

Arthritis

Bingeing

BlurredVision

BrokenHeart

BulgingBelly

Cellulite

Chillthe*&@#Out

ColdRepair

Couch-stination

Depression

Diabetes

DroopyShoulders

Exhaustion

FearFactor

Fibromyalgia

Flu

FootCramps

Hangover

HighBloodPressure

HotFlashes

JigglyThighs

KillerCarRides

LackofSelf-Esteem

Laziness

Migraine

MonkeyMind

OfficeBody

OfficeMind

Overweight/Obesity

PartyPooper

PMSandCramps

PregnancyDiscomfort

Procrastination

Runners’Aches

SaggyBooty

SaggyPecs

ScatteredMind

ShinSplints

SugarCravings

Tension

ThyroidImbalance

Traveler’sAnxiety

TummyTrouble

Under-EyeBagsandDarkCircles

Vertigo

Wrinkles

Zzzs(GettingSome)

BonusMaterial:DesigningYourOwnAT-HOMEYOGARETREATSDetoxandDeclutterRetreatYogatoDeclutter:MorningRoutineYogatoDeclutter:EveningRoutineInspirationRetreatYogaforInspiration:MorningRoutineYogaforInspiration:EveningRoutineRelax,Restore,andRejuvenateRetreatYogaforRelaxation:EveningRoutine

RestorativeYoga:MorningRoutineRestorativeYoga:EveningRoutineJustaFewMoreThoughts…YogaPoseLibrary

Acknowledgments

AbouttheAuthor

PraiseforYogaCures

ForewordbyDeepakChopra

Betweenwork,raisingafamily,andcopingwithanuncertaineconomy,stress has become a “normal” part of daily life for most people. ThatcouldexplainwhysomanyAmericans—about16millionatlatestcount—have started taking yoga classes or doing yoga at home. For thoseseekinga lastingcureforanxietyorhealthissuesandagreatersenseofconnectedness, yoga provides real and lasting benefits if they practiceregularly.Thisancientsystemconnectsmindandbodythroughaseriesofpostures,breathingexercises,andmeditation.Bystretchingandtoningthemuscles,flexingthespine,andfocusingthemindinward,yogahelpsreduce stress. That can impact your overall health since stress plays atleastsomeroleinmanyillnesses.Studiesshowthatchronicstressdoublestheriskofheartattack,forinstance.

Research into the health benefits of yoga is still in its infancy. Butrecentpilotstudiespointinpromisingdirections.Yogahasbeenshowntolowerbloodpressureandheartrate,whichcanhelpreduceaperson’sriskof heart disease. There may be other heart benefits, too: a 2006 studyfound thatyogahelped lowercholesterol levelsand improvecirculationin people who have cardiovascular disease. Some hospitals haveincorporatedyogaintotheirpostcardiacrehabilitationprograms.

Whiletheevidenceofyoga’ssuccessinreducingaperson’sbodymassismixed, one study did find that yoga can help people lose weight byleadingthemtoahealthierlifestyle.Thestudyreportedthatpeoplewhoregularly practiced yoga started eating less, eating more slowly, andchoosing healthier foods. They also showed fewer symptoms of eatingdisorders.

Many people report that yoga gives them an overall feeling ofwell-

being. Research shows that it may also help alleviate specific kinds ofpain, includingmigraineheadaches, lowerbackproblems, arthritis, andpain during childbirth. Researchers are not surewhatmechanism is atwork, but one theory is that the yoga postures work the way massageworks.Ayogaposturequicklysendsthesignalfor“pressure”tothebrainvia myelinated (insulated) nerve fibers, while the signal for “pain”reachesthebrainmoreslowlyvialessmyelinatednervefibers.Thesignalfor“pressure”closesthereceptorgateandshutsoutthe“pain”stimulus.Another theory is that yoga causes an increase in serotonin, the body’snaturalanti-painchemical.

Whilemore research is needed into these areas, peoplewho practiceyoga have also reported that they experience less insomnia and betterdigestive health. Pregnantwomen in particular seem to have an easiertime sleeping when they do yoga. They are also less likely to develophighbloodpressureordeliverprematurely.

Since yoga involves themind aswell as the body, it’s not surprisingthat it may help reduce anxiety and depression, especially in peoplewhoseanxiety is related toan illness like cancer.Apilot study suggeststhatyogamayinfluencedepressionbyincreasingthealphawavesinthebrain, which are associated with relaxation. Another possibility is thatyogareducestheamountofcortisol,ahormonethatthebodyreleasesinresponse to stress. Some scientists think chronic high levels of cortisolmaybetiedtodepression,aswellasimpairedimmunefunction.

If the potential health benefits of yoga aren’t enough to make youwanttotryit,considerthis:Yogacanalsomakeyoulookmoretonedandfitandhelpyoumovewithgreaterease,especiallyasyougrowolder.A2007 study of the Hatha yoga style showed that it increased muscularstrength,flexibility,andendurance.It’snowonderthatmanyathletesuseyogatocross-train.

While yogamight not cure everything that ails you—ormake yourboss nicer—itwill help you deal with stress better, and find yourwaymore easily to feeling good in your life. And that can make a bigdifferenceinyouroverallhealth.Solet’salltakeabig,deepbreathand

getstartedonyourbestpathtooverallhealthandhappiness.

Introduction

Yogabringsyoubacktoyou…whereallthegoodstuffis.Anyonecandoyogaandreapallitsrewards.Youdon’tneedtobeable

totieyourselfintoapretzelorspendayearinsilentdevotiontogainalltheamazingbenefitsofthepractice.Ifyoucanbreathe,youcandoyoga.It’s that simple. If you think you know yoga, or have never tried itbecause it seemedtoowoo-woo,chant-filled,mystical,andOm-centered(translate: OMG, I’m so bored!), then you should check out this book.Yogaissomethingbothcoolerandsimpler,andit’sfierceinwhatitcandoforyourlifeandhealth.

Whatdoyoureallyhavetoknowtogetstarted?Inhale.Exhale.Repeat.Don’t let anyone fool you. It’s notmuchharder than that.Once you

restyourattentiononyourbreath,everythingelsebeginstoopenupwithease.Thereisnoneedtoputagreat,elevatedauthoritybetweenyouandwhat you need. You can be your own great authority! I’m sure you’veheard the old expression “Wherever you go, there you are.” Well, it’strue.Sowemightaswellstarttomakewhereweareagreatplacetobe!

Yogacancureyourbody,settleyourmind,andskyrocketyourenergybacktokindergartenlevels!Andifyou’reliftinganeyebrowandasking“Really?” just keep reading. How about being a ridiculously happypersonwithasuper-healthybodyandcalm,focusedmind?Yogacancureeverythingfromdepressiontoanxiety;fromoldsportsinjuriesandbackpain to allergies,PMS, andevenhangovers. I can’t thinkof any reasonwhysomeoneshouldn’tatleasttryit,consideringalloftheincredibleandpractical benefits that come along with its regular practice. And that’swhatthisbookmeanstoencompass:easy,funcuresusingyogainafresh

waytohelpalleviateorcurecommoncomplaints.Exhaustioncure?I’vegotit.Sufferingfrom“couch-stination”(alackofdesiretogetoffthecouch)?

Yep,that’shere.Feelinglikethehunchbackfromhellafteraweekattheoffice?Your

backiscramped,neckhurts,shouldersache,andeyesburn?Check.Sufferingfromdeskfog(anoverstressed,frazzled,andfriedbrain)?A

fewsimpleposesanddeepbreathingcanhelp.Ifyouareinneedofalittlepanicattackintervention,helpforadroopy

booty, saggy shoulders, mom-jean body, or bulging belly, or if you’resuffering from “I can’t touchmy toes syndrome,” there’s something inhereforyou.ButYogaCurescoverstheusualsuspectsaswell:highbloodpressure,colds,flu,vertigo,depression,thyroidimbalance,PMS,arthritis,andmuchmore.

Ifyou’refeelingstretchedtothelimit,letthesefifty-pluscuresandthecorrelatedroutinesunbindandde-stressyou.

ZENSPIRATION

Imagine having your own personal room to breathe in that keeps expandingeverytimeyoupractice.That’syoga.

ALITTLEABOUTME

I’ve always been a goofball, tomboy, hippie girl who is much morecomfortableinsweatpantsandahoodiethaninfancyyogagear.Idon’tlike to think of myself as a yoga teacher, because it sets up astudent/teacher thing that makes me feel like I need a ruler and anotebooktostrutaroundtheroom.Iprefer“yogaguide.”Icanhelpyou

getpluggedin,butyoudon’towemeanything.Nopledgeofallegianceordonatingyour firstbornchildren.Nope. Justdo thework.Behealthyandhappy.That’scoolenoughforme.Attheendoftheday,youareyourbestteacher.Iamjustsimplyheretorideshotgunonyourjourneybacktoyourself.

My aim is to connect you back to you, where you’ll find all theintuition you’ll need to help you achieve your potential and live ahealthy, inspired, creative, and joyful life.Ayoga teacher once toldmethatshethoughtitwasusefulandgreatthatIconnectwiththe“AverageJoe.”Thatstatementillustratesoneofthemainproblemswithhowyogahasevolved.TheproblemwiththatthinkingisthatwearenotseparatefromtheAverageJoe.Infact,weallaretheAverageJoe.

I’ve never thought of myself in any other way than interconnectedwitheveryoneon thisplanet. Idependonyou.Youdependonme.Weareallconnectedandthat’sjusthowitis.Nothingwoo-woooroutthereaboutit.That’sjustnature.Whenweignorethelawsofnaturewegetoutofbalance.Whenweoperateinharmonywithnaturewefeelconnectedand ina stateof flow,where everything starts to clickandmake sense.Whenwegiveoverourpower toothers,yogateacherorwhomever,westop followingourown intuitionandwedisconnect fromourselves.Notgood.

MylifehastakenmefromcountryhippiegirltoballetdancertoFordmodel.Then from there toYouTuber, blogger, and yoga studio owner.AndnowIamfortunatetocallDeepakChopraafriend,ateacher,andastudent,andIamsurroundedbymanyamazingpeoplewhoarelivingouttheirdreams.IfIcanlivemydreamlife,socanyou.

If youwere fortunate enough as a child you had at least one personwho told you, “You can do anything you want with your life!” Andhopefully as a grown‑up, you’ve surroundedyourselfwithmanypeoplewhocheeryouonandsupportyouinallyourendeavors.Ifnot,letmebethatperson.Anyothersalongthewaythattellyouyou’llnevermakeit,well, theyareonly right ifyou let thembe.Ultimatelyyou’re theonlyoneholdingyourselfbackorpropellingyourself intoyourgoals,desires,

anddreams.Whatdoesthishavetodowithyogaandyogacures?Well,it’sactually

wheretheyogacomesin.Youdothework.Yougettheresults.Themoreyou dive toward your goals, the more you’ll realize the process is theultimatedestination.Thegreatnews is you start from rightwhere youare,soyou’realreadyrightwhereyouneedtobe.

Often we spend our lives striving to decorate and improve our -surroundings—a bigger house, a better car. We can spend our livesacquiringstuffwithwhichtosurroundourselves.Butwhenwedoyoga,we turn our attention inward and remember that our first home—ourbodies andminds—needs tobedusted, remodeled, refreshed, and caredforifitistoremainstrong.Whenwecareforourinnerworld,ourouterworldreflectsthatcare,anditalsohasasolidfoundationfromwhichtogrow.Again,everythingyouneedtoknowtobuildthe life,health,andbodyyouwantisrightthereinsideofyou.

GETHAPPY,RIDICULOUSLYSO

We’ve all hadmomentswherewe feel absolutely fantastic. Better thanfantastic,invincible.Cheesilyhappyandfulloflife.Maybethatfeelingisnowadistantchildhoodmemory,ormaybethattypeoffeelinghappenssometimes, but not frequently and not commonly. When you do yogaregularlythoseridiculouslyhappymomentsbegintohappenmoreoften,until they link together and become your life. Do you think I’mpromising you too much? I’m not. We’re all “wired” to have greatcapabilities,andthatwiringcanbeenhancedbasedonhowwelive.

Yourvagusnervestretchesfromdeepwithinthebrainstemallthewayinto thebelly.Vagusmeanswanderer.Thenervewanders through thebody carrying impulses, winding its way up through the abdomen,diaphragm,andchest,up theneckoutside the spinal cord,and into thebrain. It’s the literal stuff that makes up the mind/body connection.Vagusnerve stimulation therapyhasbeenprovided to epilepsypatients

since1997,usingapacemaker-likedeviceimplantedintheirchests.Itisbeing considered as a treatment for clinical depression as well.Fortunately,thereisanoninvasivewaytostimulatethevagusnerveandgetourmind-bodyconnectionworkingup to speed.Ujjayibreathing inyoga, referred to often as Darth Vader breath, stimulates your vagusnerve,which literally sets off signals thatmake you happy.When youbreathe deeply in yoga the vagus nerve sends messages between thecentral nervous system and the major organs; the hormone oxytocin isreleased, which helps us relax and reduces blood pressure and cortisol(akastress)levels.Wehaveourownready-to-goanti-stresssystemwithinusatalltimes.Wesimplyneedtobreathedeeplytoaccessit.

Wearriveintheworldfullofrawpotential.Ourlife’sworkiseithertodenythispotentialandhideundertensionandfears,orstrivetocultivateour individuality and refine our talents and see what we can make ofourselves.

I firmlybelievethatwhenenoughpeopleunderstandandexperiencethetransformativeandhealingpowerofaregularyogapractice,wewillbecomenotonlyradiantlyhealthyasaculture,butmorecompassionatetowardourselvesandothers—happier,joyful,andfulloflife.

Readytogiveitatry?

YOGA’SSEVENBIGBENEFITS

Physical:Themovementsofyogawillcarveoutalong,lean,strong,andconfidentbody.

Mental:Allthosedeepbreathsresetyourmindbacktoitsnaturalstate:calm,focused,andsharp.

Psychological:Allthefocusinginwardilluminatesourbehaviorsandtendencies.Thesamehabitswehaveonourmatarethe

oneswehaveinourlives.Weseethis,andwegainthefreedomofchoice.WhodoIwanttobe?Wegettocreateorre-createourselveseachday.Regularpracticegivesyouaclearmindandtheinspirationandcouragetobeconstantlyexpandingandimprovingyourlife.

Neurological:Whenyourbrainis“onyoga”yourneurologicalsystemisbroughtbackintobalanceandisconditionedtosteeryounaturallytowardahealthylifestyle.Ourbodiesareconstantlyrewiredtomakewhateverwepracticegeteasier.Whenwepracticehealthy,balancedlivingwegetmorehealthy,balancedliving.

Intuitive:Whenthereistensioninthebodyandmind,yourintuitiongetsburiedandyourbodyswitchestosurvivalmode.Youryogapracticemakesspaceinyourbodyphysically,releasestension,andcalmsyourmind,makingroomforyourintuitiontofloattothesurfaceandguideyou.

Creative:Creativejuicesstarttoflowwhenyourbodyandmindbegintoreleasementalblocks.Creativitydoesn’tliketocomeoutwhentherearestressors,whetherfromphysicaltensionormentalcloudiness.Whenthestressmeltsaway,creativitycancomeouttoplay.

Connected:Yogaisthepracticeofgettingconnected.Howeveryouchoosetoviewyourspirituality,whenyoupracticeyoga,yourememberthatweallareconnected,heretohelpeachother,andthatwehavesomuchpotentialwhenwearekindtoothers.

Part1

STRIKEaPOSE

Yoga ismadeupofaseriesoffluidposesthataredesignedtohealyourbodyandmind,withthebreathguidingtheway.Posesarerichwithmovement,whethertheactionisyouflowingintothenextpose,or breathingwhile remaining in one position. Your full, deep inhalesandexhalesbringtheposestolifeandconnectyouwithyourentireself.

ZENSPIRATION

Thereisnohurry.Youhaveyourwholelifetopractice,soenjoybeingwhereyouarerightnow.You’resomewherecompletelydifferenteachtimeyoupractice.

When you breathe through the movement, things can flow withease.Thebodycanopenandstrengthenwithoutresistance,andthemindwillfocusandsettle.Thisqualityofattentiontothebreathandcalm awareness of movement separates the therapeutic power ofyogafromotherphysicalformsofmovement,likesports,gymnastics,anddance.Yoga is amovingmeditation that unites the inner and outer you.

Focusingonyourbreath is thecoreofanystateofmeditation.Andit’strueofyogaaswell.Nothingisstaticorstuckinyoga.Aproperapproach tophysicalalignmentof thebody is important

forsafetyandtherapeuticpurposes,butmakinganextremeshapeisnotthegoal.Whenyoumovewithyourbreath,yourbodywilltellyouwhere it is readytogo,andyou’llbeateaseenoughnottopushorforce it tomove beyond that point.With yoga you startwhere youare,andyou’resomewheredifferenteveryday.

Chapter1

WhatIsYoga?

Youarenotjustadropintheocean,youarethemightyoceanin

thedrop.

—Rumi

Yogameansunion.TheSanskritwordyogahasmanymeanings: tounite, to join, to contemplate, and to be absorbed.Whenwe practice itregularly,weuniteourmind,body,andspirit.Weconnectwithourselves,andweareabletoconnectmoremeaningfullywithothersandtheworldwearein.It’slikecallingameetingwithyourwholeselfsothatyoucancheckinonyou.

Yoga is the ultimate act of self-study. It is a daily dive deep intoourselves,wherewecomebackrefreshedandreadyforallcomers.Yogagoesmuchdeeperthanstretching.Howyouliveinyourbody,howyouexperience it, ishowyou live inyourmind, and theotherwayaround,too.WhatdoImeanbythis?Ifyourmindistenseyourbodyistense,anditdominos throughtherestofyour life. Ifyourmind isoutofbalance,yourbodyisoutofbalance,andyourlifecanspiraloutofcontrol.Ifyourmind is calm, open, and focused, your body and life also reflect andexpandaccordingly.

Yoga shows us how towrangle themind to serve us throughout ourlives.Withoutsuchwrangling,themindcanspinoffinmanydestructivedirections. But get that monkey mind in hand, and your potential islimitless.Boundariesfadeandlifeexpands…themoreyoupractice.

Whybelieveme?I’mnot theonlyone toexpoundon thebenefitsofyoga. Many researchers throughout the world have studied yoga andmeditation.They’ve just firmedupwhatwewhodo it alreadyknow:aregularyogapracticereducesstress,calmsthemind,makesyouhappier,

easespain,increasesmentalsharpness,andpreventsandhealsallkindsofailmentsanddiseases.Yogaisapracticeforlivingabetterlife,onedeepbreathatatime.

ABRIEFHISTORYOFYOGA—VERYBRIEF

No one knows exactly when the practice of yoga began, which makessense since it is something that exists always and is inside of all of us.Traditionally, yoga is apractice tounitewith theAbsolute, recognizingthattheAbsoluteiswithinallofus.Yogajoinstogetherthebody,mind,and spirit as one.Like air,water, and earth, yoga is an element that iscontained in all of us. In the IndusValley ofnorthwestern India, stonecarvingsdepictingfiguresinyogaposeshavebeenfounddatingbackfivethousand years or more. There is a common misconception that yogadeveloped out of Hinduism. However, Hinduism’s religious structuresevolved much later and incorporated practices and ideas that are yogatraditions.Yogaprobablyarrived in theUnitedStates in the late1800s,but it did not become widely known until the 1960s, when it becamepopularintheentertainment,popculture,hippie,andintellectualscenes.George Harrison’s interest in Eastern mysticism was sparked uponmeetingwithSwamiVishnu-devananda,thefounderofSivanandaYogacentersaroundtheworld,whohandedHarrisonacopyofhisbookTheIllustrated Book of Yoga while the Beatles were on location in theBahamas filming Help! The Beatles began to study TranscendentalMeditation with Maharishi Mahesh Yogi in London and Wales, andeventuallyathisashraminRishikeshintheHimalayas.TheBeatleswerejoinedbyMiaFarrow,Donovan,andMikeLoveoftheBeachBoys,whoalljumpedonthebandwagon.

Aroundthesametime,HarvardprofessorRichardAlpert,nowknownas Ram Dass, conducted meditation and psychedelic experiments onprisoners. Upon being asked to leave Harvard for his unorthodoxexperiments, Alpert went to India to be with Neem Karoli Baba, who

would become his guru and give him the name Ram Dass, meaningservant of Lord Rama. Yogis Sri Krishnamacharya, Swami Sivananda,Shri Yogendra, and Swami Kuvalayananda made efforts to includewomenand foreigners,whohadbeenexcluded fromthepractice.Theyalsobelieved thatIndianphilosophycouldcoexistwithWesternscienceand medicine, an innovative idea that carries into the present. SwamiSatchidananda, one of Sivananda’s students, demonstrated yoga atWoodstock.ThepracticeofyogaspreadevendeeperintotheWestwhenthe influential B.K.S. Iyengar began his teacher/student relationshipwith the famous violinist Yehudi Menuhin in 1954. Today, over$6billionayearisspentonyoga,andapproximately15millionpeopleintheUnitedStatesarepracticing.Therearemanystyles,andhybridstyles,ofyogapractice.

Theposesaredesignedtohealyoufromtheinsideout.Eachposehasspecific purposes and benefits ranging from improving circulation,regulating digestion, enhancing metabolism, and improving range ofmotion to control, balance, andmore.Theyogaposeswill carve out anoptimalfunctioningbodyandmind.Theywillstrengthen,lengthen,andshape your muscles in the best way to operate your entire system. Anaddedbonusisthatyourbodywillbeenergized,strong,lean,andtoned.Your skinwill be glowing and freshwith life. The poses, in short, aredesigned to build your body’s energy stores from the inside out.Unfortunately the history of yoga hasn’t been immune to setbacks,misunderstandings, and corruption. Turned off by false gurus, religiousovertones,attemptedownership,aggressivestyles,andrigidprerequisites,manypeoplehavebeenexcludedfromthemassivebenefitsofapracticethatisagifttoeveryone.

Patanjali was a sage and a scholarwho compiled one of the earliesttextsonyoga,calledtheYogaSutras.TheSutrascouldhavebeenwrittenas earlyas the first or second centuryBCor as late as the fifth centuryAD, exact dates are unknown. In the text, he outlined the Yamas andNiyamas,whichtogethermadeupanethicalcodeofconductforyogistoobserve.Beforewelookathiscode,Iwanttopauseforamomenttofocus

ononeaspectofit:ahimsa.ItisanobservanceintheYamasthatcallsforonetopracticenonviolence.It’sapracticeinkindnesstoalllivingthings,includingourselves.

Yogaisaboutrecognizingandbeinggoodtoourselvesfromtheinsideout.Don’tconfusebeinggoodtoyourselfwithbeingselfish.Wecannotextendlovetoothersunlesswetrulyloveourselves.Ifweareconstantlyhardonand judgingourselves,wedo the same toothers.Weextend toothers how we feel about ourselves. An easy way to see how we aretreatingourselves is to look to thosearoundus.Theyarea reflectionofwhat’sgoingonwithus.

Hopefully, we have all treated ourselves well at times and haveenjoyedhowgood that feels.Themorewepracticeyoga, thebetterwefeel,andthebetterweareabletocultivatealastingattitudeofkindness.Thissetsusupforawholelotmoreeaseinallareasofourlives.

THEEIGHTLIMBSOFYOGA

PatanjaliwroteaboutthesystemknownasAshtangaYoga,ortheeightlimbsofyoga.Herearetheethicalguidelineshedevelopedtobefollowedbyanypractitionerofyoga,includingyou,ifyou’resoinclined:

1.Yama:Restraint,whichletsusrefrainfromviolence,lying,andstealing.

2.Niyama:Observances.Followingasetofoutlinedrulesthatleadtocontentment,purity,andtolerance.

3.Asana:Thephysicalexercises(yogaposes).

4.Pranayama:Thebreathingtechniques.

5.Pratyahara:Thepreparationformeditation,awithdrawalofthemindfromthesenses.

6.Dharana:Astateofconcentrationandbeingabletoholdthemindononeobjectforaspecifictime.

7.Dhyana:Theactofmeditation,theabilitytofocusonnothing,ornoobjects,indefinitely.

8.Samadhi:Absorption.Beingpresent,andtherealizationoftheessentialnatureoftheself.

I believe that when the number of people practicing yoga reaches acriticalmass,manyofourcollectivementalandphysicalhealthproblemswillbegintofadeaway.Butforyogatoreallygomainstreampeopleneedtounderstandthatitspracticeissomethinganyonecando.

Youdon’thavetofollowPatanjali’seight-limbedpath,ormoveawayto an ashram to have yoga benefit your life.You just have to begin topracticeit.Simple.Easy.Powerful.

Whatdoyoudofirst?Breathe.Whatnext?Observe.

OBSERVEWITHOUTJUDGMENT

Inmeditationwecanwatchtheitchinsteadofscratchingit.

—RamDass

Observationwithout judgment is the basis for allmeditation includingyoga,whichafterallissimplyamovingmeditation.Yogabecomestrulyusefulwhenyoucantranslatethisattentionandobservationintoallareasofyour life.Otherwise, itwould justbea lotofstretchingandbending,whichisfineandgood,butnotreallythepoint.

Youarethesamepersonwhetheryou’reontheyogamatoroffof it.Practicing yoga is a great opportunity to observe your habits andtendencies.Doyougiveuptooeasily?Worktoohard,butnoteffectively?Getdownonyourselfwhenthingsdon’tworkout?Showoffwhenthingsaregoingwell?Whenwepracticeyogawearegivingourselvesthespaceto observe all thiswithout judgment, to gain perspective, and cultivatepositive,lastingchange.

When we practice observing without judgment, we are givingourselves the space and time to remove ourselves from the stresses ofgetting emotionally involved in the moment and simultaneouslysoftening thedesire to react solely on impulse.Thiswill decrease stressandunwind tension at its source. Increased stress and anxiety can raiseblood pressure, affect the immune system, and over time can promotesicknessanddisease.Goodthingthoselong,deepbreathsareavailabletorushinandsavetheday!

BALANCINGACT:BEINGHERE,NOW

Whenyouarebalancingperfectlyinatreepose,everythingiseasy;yourbreathisdeepandrelaxed,andyourmusclesareworkingforyoujustasyou’d like. It’spureandsimple.Efficient.Whenyouarehavingagreatday, the same things occur. Your breathing is relaxed, your body isworking harmoniously with your mind; everything just feels easierbecauseyouareinastateofbalance.

Why is balance important? From a life lesson standpoint, it’s aboutlearning to enjoy yourselfwithout getting the ego involved. Say you’redoingaheadstand.Themomentyouthinktoyourself,“Wow,I’mdoing

thispose!”isusuallythemomentyou’lltoppleoutofit.Youtakeyourselfoutof themomentandknockyourselfoffbalancewhenyou judgeandthinkaboutwhatyouaredoing, rather thanexperiencingandenjoyingwhatyouaredoing.

That’swhatyogateaches.Howtobefullypresentnow,nomatterthecircumstance.We focus on breathing because each inhale createsmorespaceinourbodies.Wefocusonmovement,aseachmovementremindsusthateverymomentinvitesanewopportunityforchange.Eachexhaleallowsus to letgoof themoment thathas justpassed.Ourattention toeachbreathkeepsusinthenow.

Learning to savor the moment keeps us from living in constantworry and fear and tension over things that haven’t happened yet andmay never come to pass. Practicing yoga helps us to undo these bad -mental habits and stress triggers that we often unknowingly pick upalongtheway.

Butyoumightbeasking,“Whatifthenowiscrappy?Howcanlivingin themomenthelp that?”Whenyour life isnot inbalanceandyou’restruggling to achieve stability, practicing observationwithout judgmentgetsreallyinteresting…andveryuseful.How?Becauseyoucanlearntodistance yourself from the roller-coaster ride of your emotions andcircumstancesbutstillenjoytherideoflife.

Outsidemeansofescapelikealcohol,druguse,andevenovereatingareameansofpushinguncertaintyawayandcoveringituptemporarily.Andtheymayfeelcomfortingforamoment,butIdon’tneedtotellyouthateventuallytheywillcausemoretroublethantheyeversolve.Thereisabig lesson in experiencing uncertainty and calamitywith a sober focus.Themost chaoticmoments are the ones fromwhich we can learn themost.Let’sgobacktotreepose.Whenyourtreeposeisgoingcrazyandyou’refalling,andyourlegisburning,anditfeelsimpossibletomaintainany sort of stability, practice observing what’s happening instead ofgettingwrappedupinthecircumstance.Ifyoucanlearntobeeasywithyourbreathinthesemoments,yourbodyandmindwillfollow.

All the body’s systems and processes—your nerves, your emotions—

take instruction from what is going on with your breath. When yourbreathing is easy and deep, your bodyworks efficiently and yourmindsettles. That doesn’tmean that your balance (in tree pose or anywhereelse)will be perfect and your lifewill be seamless, but you’ll be betterequippedtodealwiththewobblesandearthquakesthatgetthrownintothemix.

Youcanfalloutofatreeposewithease,orwithfrustrationandasenseof defeat. Just like you can take a spill in your life and decide to dustyourselfoff—withachuckleoranannoyedgrunt—andgetbackup,oryoucanstaydown,liethere,andgiveup.It’sentirelyuptoyou.It’syourlife…andyourpractice.AndasIsaidbefore,whatyoupracticeonthematiswhatyouendupdoinginyourlife.

Anyof theyogaposes couldbe substituted in this analogy.Howyoupractice is much more meaningful than what yoga moves you can orcannot do. A successful tree pose probably won’t change your life.Learninghowtokeepyourbreatheasy, long,anddeepnomatterwhatthecircumstance?Itabsolutelywill.

ZENSPIRATION

Tryitnow.Stopwhateveryouaredoingjustforamoment.Closeyoureyesanddrawyourattention inward.Begin toobservewithoutgetting involved.Watchsensationsastheycomeandgo.Dothisforoneminute,threetimesaday.You’llenjoyacalmsenseofease.

FINDYOURMEANING

I’m going to challenge you over and over to imagine yoga as movingbeyondtheposesandeventhebreath.I’dliketopersuadeyoutoexpandyourideaofwhatyogacandoforyoubeyonddeepbreaths,downdogs,

and feelinggreat, althoughyoga is also aboutall of theabove.What ifyou could be practicing and enjoying all the benefits of yoga andmeditationateverymomentduringyourentirelife?Imaginehavinganextra split second to make decisions, more space inside your body andmind, and the ability to feel energized, creative, strong, open, andinspiredalldaylong.

Themoreoftenwecheck in,or tune in, themorewefeelconnected,thehealthierourbodiesandmindsget,andthemoreinspiredandawarewebecome.It’slikejuicinguparechargeablelightbulbwithnolimittothebrightnessandqualityofthebulb.Youarethebulb.Youryogaisthecurrent.Yourpossibilitiesareendless.

When you are in the state of flow, you come into balance andexperiencehappiness,health,andjoy.Thepracticeofyogaisdesignedtokeepyouinthestateofflowsoyoucanexperiencehealth,happiness,andjoy during your entire life. The practice of yoga clears the clutter thatcollectsonyoulikedustduringeachday.Thepracticeofyogabringsyoubacktorememberingyourtruenature,backtohappiness,health,andjoy.Youdidn’t arrive in thisworld full ofworries.Yoga shows youhow todissolveanythingthatisblockingyoufromlivingoutyourfullpotential.

Yogaisonyoursidebig-time!

DISCOVERINGYOURYOGA

Yogawasdiscovered,notinvented,thesameaswaterandfire.Youcan’texperience water until you drink a glass. Same with yoga. When youpractice it, you get it.When you do yoga you feel incredibly fantastic.When you do it consistently for a long time you feel invincible, like asuperhero.Overtheyears,aswithmanytraditionsandsystemsthatmakepeoplefeelgood(oftenreligions),peoplehavebuiltcomplicatedlayersontop of yoga, putting themselves in positions of power as gatekeepers tosecrets. This tends to corrupt people, as well as muddle the traditionsthemselves.

Inmanyancient traditions,yogahasbeenpasseddownfromguru todisciple.Theguruissomeonewhohasgainedunderstandingandislivingtheexperienceofyoga.Thestudentcomestotheguruforguidance.Anygoodguruwillalwayspointyoubacktoyourself,pointyouinward.

Yogaisavailabletoeveryone.Weallareourownmasters.Andweallhavewhatweneedtobehealthyandhappyinsideofus.Wehavetogetpluggedintothattoday—notbycopyingwhatanoldgurusaidweshoulddo,butbydoingyoga.Period.Properguidanceandteachersarehelpful,butyourbestteacherisyourself.Alltheanswersarerightthereinside.

Youryogapractice shouldgroundyouandbringout thebest inyou.Thepracticeofyogaisn’tmeanttotakeyououtoforawayfromyourlife.You don’t have to live out some idea of yoga that might be floatingaround from the past; you don’t have to live someone else’s yoga. Youdon’t have to change your name to something Sanskrit, adopt a newidentity,and isolateyourself inanashramto liveyouryoga.Youryogapractice is there to ground you and bring out the best in you for yourentirelife,beginningexactlywhereyouarenow.

TIMETOMAKETHEYOGA

Alloftheyogaposeshavebeendesignedandrefinedtoservetheneedsofthebodyandmind.Yogaisanever-evolvingpracticethatyoucantailortoyourownneedsandrequirements.Wehavedifferentneedsthanyogisthousandsofyearsagodid.Ancientyogisneverhad todealwithcarpaltunnel syndrome, frazzled eyes from computer screens, and tight hipsfrom sitting at desks all day. They seemed to be on to something bypracticingregularmeditationandfeelingatpeaceintheworld.

Yogaworks. It can cure uswhenwe stay at ease in our bodies, andfollowourbreath.Itdoesn’tworkbypushingorforcingposestohappen.Therearesomanyvariationsandoptionswithintheposes thatyoucanstay where you are and never worry about forcing your body to dosomething that doesn’t feel right. When practicing yoga you will feel

yourmusclesworkingandyourmindfocusing,butyoushouldbeabletostayrelaxedandateaseduringtheentirepractice.

Practicing being at ease is much more useful than practicingfrustration.Whensomethingfrustratesorpresentsitselfasamajorblock,simplybackoff,waitforyourbreathtoreturntoalonganddeeprhythm,thencomebacktowhatyouaredoing.

If adoor is open,walk through. If it is closed,knockandwait a fewbreaths.Ifitstaysclosed,youcanreturnanotherday.Whenyoupracticewith ease, eventually things aren’t as challenging because you havechangedyourapproach.Ifyoumusclethroughaposeyoumightachievetheshapeofthepose,butintermsofyourenergyyou’llbeawound-upballofstresswithhighbloodpressure,atensemindthatcan’tfocus,andabodyso tight that it can’tmove. It’samistake tobelieve that forcing isbetter than easing yourway into a pose…or into life for thatmatter.Whenyoumovewithease,you’llbeatease.You’llgetmoredonewithlesseffort.You’llget further faster. It’samiragetobelieve that tensionandagitatedstrivingistheway.

What else do you need to know before you begin? You know tobreathe,observe,easeintoit…buthow?Wheredoyou“put”yourbodyduringallthis?That’supnext.

THELINESTARTSHERE:ESSENTIALALIGNMENT

Thereareafewsimplealignmenttipsthatcanbeusefulinyourpractice.Withtheminmind,youcanexperienceyogafullyandhaveagoodtimewithoutinjury.

AlwaysFavorBackingOffRatherThanPushing

ThoughIjustsaidit, itbearsrepeating:takeiteasy.Youshouldalwaysbe able to carry on a casual conversation during yoga. (Not that you

should talk to your neighbors during yoga class, but the state of yourbreath should be easy and not strained.) When you feel your breathgettingforcedandshortened,backoutof thepose,orrestuntilyoucanbreathedeeplyagain.Child’sposeisagreatplacetotakeabreather.

CHILD’sPOSEGentlycomeontoallfours.Relaxyourhipsandsitbackonyourheels.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stayhereforfivelong,deepbreaths.

HEALTHYANDSUPPORTEDWRISTSHandsandKneesWristReleaseAlotofyogaposesarespentbearingweightonyourarms,get intothehabitofwarmingupyourwristsbeforeyoupracticetoavoidpainandinjury. Ifyouspendalotoftimeworkingatacomputerit’sgoodto do this exercise daily to maintain healthy wrists. When you arepracticing,spreadthefingerswidelikeyouarediggingintowetsand.Youwanttogiveyourhandsastrongandsteadyfoundation.

FINDYOURFEETStandingYour feet are your foundation in a lot of the poses.Make sure youstand firm on them! Stand at the top of your yoga mat. Feet areparallelandslightlyapart,underyourhipbones.Yourhipbonesaren’tattheoutsideofyourhipssomakesureyourfeetaren’ttoofarapart.

Youcancheckbyplacingtwofistsbetweenyourfeet.That’saboutthewidthofyourhipbones.Closeyoureyesandbringyourattentionto your breath. Lengthen and deepen your inhales and exhales andcontinuebreathingatthisnice,slowpaceforfivefullbreaths.Gentlyopenyoureyes.

KNEESOVERTOESWarrior2This alignment rule is good for the health of your knees and otherjoints. Inwarrior poses andmost standingposes youwant tomakesureyourkneesareoveryourankles,notrollinginorout,ormovingpastyourtoes.Youmaynotfeelstraininyourkneesrightawayifyoucompromiseyouralignment,butovertimemisalignmentcauseswearandtear.Somakesuretoalwayscheckthealignmentofyourkneesoveryourankles.

LENGTHENTHESPINEBridgeYoga is about creating space in the body. Most poses involve thespinewhether they are forward bending, twisting, or back bending.Alwaysconsidercreatingmorespacebetweeneachvertebraandthenext,ratherthanroundingandcrunchingthespine.Whenarching,thetailbone is rooteddownand thechest lifted.Try toavoidcrunchingandsinkingintothelowerback.Makesuretoextendevenlythroughyourentirespine,fromthebackofyourneckthroughyourtailbone.Lengtheningthespinewillwardawayalotofbackproblems.

DON’TGRIPYOURMUSCLESChairYourmuscleswilldowhattheyneedtodotobeinapose.Thereisnoneedtogripyourmusclestoholdaposition.Engagethemusclesthatyouneedforeachposeandrestwhatyoudon’tneed.You’llfindyour

body can work muchmore efficiently when you avoid gripping andflexing your muscles while moving. And don’t worry, you are stillgettingalltheworkoutyou’llneed.Noflexingrequired.

AlwaysRemembertoBreathe

After you’ve gotten your alignment down, don’t forget to comeback tothebreathandfeeleachposeandmovement.Whenyouarethisfocusedonthebreath,itbecomestheguidingyogapose.Allthemovementscomeoutofthebreathlikeawave.Yourbodytakesonalightnessandasenseofefficiencyandeaseandyourmindcalms.Wheneveryoulosetrackofthebreath,simplyguideyourattentionback.Thebreathwillalwaysbetherewaitingforyoutofollowit.

Agoodguidelineforbreathingistoexpand,lengthen,andstrengthenyour body with each breath in, and release, ease, and relax your bodywith every breath out. Moving through challenges becomes far easierwhenyoucangetyourbreathworkingforyouthisway.Tohavelastingstrength,weneedtobeginbyembodyingflexibility.Whenweholdourbreath we tense. The body becomes stiff, the mind goes into frazzledmode,andthingscanspiraloutofcontrol.Deepbreathsallowthebodytoworkefficiently, themindto focus inacalmway.Whenyouholdyourbreathandattempt topushthroughthemovements,notmuchhappensexcepta lotof forcing,buildingup tensionandstress thatcan lead toahabitofforcingandinjury.Whenyoubreathewitheasetheposeshappensmoothly,andwhentheydon’tyoulearntheneededpatiencethatallowsyoutobreathethroughthetension.

What else do you need to remember before you get started? It’s allabouttakingCARE…

TAKE“CARE”OFYOURSELF;THEYOGAWILLFOLLOW

Ifyouhaveclarity,attention,relaxation,andease,you’llbeonyourwayto feeling great with yoga. Remembering these four qualities,rememberingtoCARE,canhelpyouthroughyourpracticeeverystepoftheway.

Clarity. Know what you are doing and why. Are you practicing to heal from aspecific ailment, to de-stress, or something else?Your reasonsmight change daily,butconsideringwhattheyareisuseful.Forminganintentionandapproachingyourpractice with clarity will get you started—and keep you pointed—in the rightdirection.

Attention. By now you know, attention is the foundation of yoga. Keeping yourattention on your breath during meditation and yoga (moving meditation) takespractice.Wheneveryourattentionwanders,justsimplyguideitback.

Relaxation.It’sinterestingthatwehavetolearnhowtorelax.Wespendalotofourlivestensingupinpreparationto“dobattle”eachday,withourfamilies,bosses,orourto-dolist.Whenwereleasethetension,stepawayfromthefray,wehavemoreroom in our bodies and minds. And yes, again, it’s all in your breathing. Deep,attendedbreathsleaddirectlytorelaxation.

Ease. Finding an ease in your body and mind is essential in yoga. When yourbreathinggetsshorterandfaster,knowthatyoucanalwaysbringitbacktofullanddeep.Again,yourbodyandmindwillfollowyourbreath.Socontrolit,ratherthantheotherwayaround.Andagain, youdon’t “grip” it, you just attend to it… thelungswillopenupallontheirown.

Wanttofindoutwhatelseyogacanhelpwithwhenpracticedregularly?Checkoutthe next chapter: it’s a look at the science and at some real people who’ve beenhelpedbydoingyoga.Doyouneedtoreaditbeforedoingthecures?No…andyes.No, because the posesworkwhen you do them. Period. Yes, becausewith a clearunderstandingofwhyyouaredoinganything, yougetmore, youget further, andyougettherefaster.

THEPOCKETYOGAGUIDE:FiveStepstoAlways

Remember

Step1.Becomeanobserver

It’squiteinterestingtostepoutsideandwatchyourself.Youwilllearnsomethingneweverytime.Observingyouractionstakesyououtofreactingmode.Yougainmoretimetoseewhat’sgoingonandadjustaccordingly.

Step2.Watch,don’tjudge

Whiledoingthis,remembernottojudge.Youcanlearnalotmoreaboutyourhabitsandbehaviorsifyoucansimplyobservewithoutjudgment.Thisdoesn’tmeanyouabandonallabilitytodiscerngoodfromnotgood!Itjustmeansyougettotakeabreakfrominstantreactivity,justtowatch.

Step3.Wait

Thereasonit’scalledpracticeisbecauseitrequirespractice.Everydayyoukeepatit.Atfirst,itmaynotseemlikemuchofanythingishappening.Butifyoukeepatityourbodywillopenandstrengthenandyourmindwillcalmandsettle.Havepatiencewithyourself.Yogadoesn’talwaysworkonthescheduleyoumaywantitto.Allowtimeforitslessonstosimmer.Enjoytheprocess.Rememberlifeisaworkinprogressandyou’realwaysrightinthemiddleofit…sothatprogressissometimeshardtosee.

Step4.Keepitup

Ifyoufeellikegivingup,becausenothinggoodseemstobehappening,keeppracticing.Thingsarechanginginyourbodyand

mind.Trusttheprocess.Trustyourself.Neitherwillletyoudown.

Step5.Don’tworry

Thereisnothingtoworryabout.Youarerightwhereyouneedtobeandyouhaveallthetoolsyouneed.

Whenyoucalmyourmind,everythingopensup.Stressmeltsaway,worriesdissolve,thebodygetscrazyhealthy,andyourenergylevelsskyrocket.Theonlythingstandinginyourwayisyourownlimitedthinkingaboutyourself.RememberwhatIsaidearlier?Thatyouhaveitallwithinyou?Youdo.Always.Youjustneedtoquietdownandreallylisten.

Chapter2

TheMind/BodyConnectionandtheScienceBehindHowYogaCures

Youmighthavehadtheexperienceofbeinginagrumpymoodbeforeayogaclass,thenyouwalkoutfeelinglikeacompletelydifferentperson,happy as can be.What’s happening?Meditation and yoga can actuallychange your brain on a cellular level. Todaywe have some interestingsciencethatisexplaininghowyogadoesthisandhowyogacures.Inthischapter, I’ll share just a little of the coolest research I found about the“why.”A lot of it has to dowith the controlwe have over our bodies,minds,andevenourgeneswhenpracticingyoga.

MAKELIKEAMONK

ScientistsstudiedeightTibetanBuddhistmonkswhohadputinatleastten thousandhoursofpractice in compassionmeditation.Usingabrainscan called functional magnetic resonance imaging, the researcherspinpointed regions that were active during compassion meditation. Inalmosteverycase,themonkshadmoreenhancedactivityintheseregionsofthebrainthannovicesusedascontrols.Activity intheleftprefrontalcortex (believed to be the seat of positive emotions such as happiness)swampedactivityintheright(siteofnegativeemotionsandanxiety).Ifyou’rescratchingyourheadabitoverthis,itmeans,inshort:themonkswere happier, their brains were happier. And a happier brainmeans ahealthierone.Itmeansahealthierbody,too.

This studygot a lot of scientists excited about the capabilities of ourbrains because it showed that the brainhas neuroplasticity (or in otherwordsispliable,andshapable).Thebrainisabletochangeitsstructureand function by expanding or strengthening the circuits that are used,and shrinking or weakening those that are rarely engaged. We canactually change and improve our state ofmind and our brains throughyoga;themorewepracticethebetterwefeel.

STUCKWITHYOURGENES?

Many scientists are also focusing lately on epigenetics, the study of themolecularmechanismsbywhichtheenvironmentcontrolsgeneactivity.What does this mean to us? They are discovering the power of themind/body connection, or what yogis have been up to throughout theages.Forgenerations,wegrewupbeingtoldthatwe’restuckwithwhatwe’re bornwith.Thatwe’re a product of our genes.Whether it be theskinnygene,thefatgene,thecancergene,orthediabetesgene,weweretold that whatever health issues our parents or grandparents or othergenerationshad,wetoowouldsharethem.Now,throughthescienceofepigenetics,wearelearningthatitismuchmorecomplicatedthanthat.Tosaywearesolelyaproductofourgenesisjustnottrueatall.

Thegoodnews:it’snotsomuchaboutthegenesyou’rebornwith,butabouthowyoucommunicatewithyourgenesthroughyourlifestyle,diet,and environment. Itmakes a lot of sense, actually, thatwe are able tochangeatageneticlevel,seeingthatweareliving,breathing,changingbeings,not statuesmadeof stone. Several studieshavenow shown thatchanginglifestylefactorscausechangesingeneexpression.Stress,toxins,andnegativebehaviorsactivatechemicalswitchesthatturngenesonandoff; the reverse is true, too. And guesswhat practice reduces stress andtoxinsandnegativehealthbehaviors?Yep,youguessedit:yoga.Butthat’snot all. According to Dr. Frank Lipman, founder and director of theElevenWellnessCenterinNewYorkCityandapioneerinthefieldsofintegrative and functional medicine, “Bathing your genes in the rightenvironment [in terms of your nutrition, emotions, and thoughts] willturnthegenesforhealthonandthe‘disease’genesoff.”Yourgenesarecontrolledby“coding”thattellsthemtobeexpressedornotexpressed—and researchers believe that this expression can be almost completelycontrolledbyyourenvironmentandlifestyle.Also,thewayyoupracticeexpressing your genes during your life will be passed down to yourchildren.It’scalledepigeneticinheritance.

GoGABA!

ResearchersatBostonUniversitySchoolofMedicinefoundthatforexperiencedyogapractitioners,brainlevelsofGABAincreasedby27percentafterasessionofyoga.GABAisoneofourbrain’sfourprimaryneurotransmitters.Itworkstoreducestressandanxiety,aswellasregulatetheotherneurotransmitters.ThissuggeststhatthepracticeofyogashouldbeexploredasatreatmentfordisordersassociatedwithlowGABAlevels,suchasdepressionandanxiety.Theseresultsalsoexplainthatpost-yogahappyfeelingthatcomesafteranhourorsoofdoingit.

Inshort,wearemuchmoreresponsibleforouractionsandbehaviors,andtheiroutcomes,thanwemighthavethoughtpreviously!Thisisbothheartening and perhaps a little frightening because we can’t push theblameontosomebodyelse.Butisn’titbettertobeincontrolthantofeellikeapuppetcontrolledbyyourfamilygenes?

Nowthatweknowwehavetheabilitytochangeourgenes,ourbrains,andourentirelives,howdowegoaboutit?Iknowyoualreadyknowmyanswer, and you’ve seen just a glimpse of the science that supports it:yoga. Committing yourself to a regular yoga practice is one of the bestthingsyoucandoforyourself—andyourchildrenandgrandchildren—duringyourlifetime!

Yogateachesushowtobeeasyinourownskin.Welearnhowtouseourbodieseffectively,whilewewashoffthedailystressesof lifebeforetheycollectwithinustodotheirdamage.Welearntorelaxandfocusourmindssowecanconcentrateonourtasksfullywhennecessaryandrelaxfullywhenwe’d like.Less stressmeansbetterchoices ingeneral,as thehappieryouarethelessyou“need”toreachforcomfortfromthewrong

places.Butmoreonthatlater.

SIMPLECURE,POWERFULPOSSIBILITIES

It’squitesimple.Yogacures.Butyouhavetopracticeitregularly,atleastthree to four times aweek, for it towork for you.Once youmake it ahabit,you’llnoticeadesiretopracticeeveryday,evenifthatmeanstenminutesofmeditationoneday,anhourofphysicalyogathenext.Whatandhowlongyoupracticewillvary,butconsistencyisessential.

Mind/body medicine has shifted from an underutilized fringemovementtoaregularsupplementtotraditionalWesternmedicalcare.Itis now more commonly referred to as integrative medicine, and is anapproach aimed at treating the whole person. Integrative medicine, amarriageofalternativeandconventionalmedicine, iskey to remedyingour collectively poor state of health. Interestingly, approaches that hadbeencategorizedasalternative, suchasChinese,Tibetan,andayurvedicmedicines, massage therapy, homeopathy, meditation, and yoga, allpredatedconventionalWesternmedicinebythousandsofyears.Thereissomethingtobesaidforolderandwiserwhendevelopingandadvancinghealth practices. The integrative approach builds a bridge between theconventional and alternative to find a workable solution, while stillmaintainingtheintegrityofeachmethod.

Observationwithoutjudgment,thefoundingelementofbothyogaandscience,marriesthetwodisciplines intoasustainable,healingapproach.Often the correct answer is the most obvious one. Dueling banjos canconflictandcompetetoinvalidateeachother’simportance,orcollaboratetomake lovelymusic.Oftenabattle canbewonby joining forces.Thebattleofgettingourhealthoutofthegutterisoneworthfighting.Evenbetter,usinganapproachofeaseandrelaxation,youcandissolvediseaseandchangeyourgenesandyourfate, replacingchronicailmentswithalonglife,onefilledwithhealth,happiness,andvitality.

MINDOVERISMATTER

Weallhaveheardorusedthephrase“mindovermatter.”It’softenusedwhen we are trying to get through a challenging circumstance. Thepractice of yoga shows us that our minds and our bodies are not onlyconnected,theyareinterconnectedandaffecteachotherinveryintricateways that sciencehas onlybegun to explore, let alone explain.But youcanexperiencethemind/bodyinterconnectionthroughyoga.

Youcanshiftyourstateofbodyandmindthroughyoga.Youcanevengetvery specific and tailoryourpractice tomeet theneedsofyour life,eventheneedsofeachdayandmoment.Forexample,ifyoufeelanxiousor nervous about an upcoming event, calming techniques like alternatenostril breathing and some simple seated side and forward bends willhelpbalanceyournervoussystem,calmyourmind,anddissolveanxietywitheachinhaleandexhale.

Evenasimplevariationinhandpositionduringmeditationcanhelp.Wantanextraboostofenergy?Trymeditatingwithyourpalmsfacinguponyourthighs.Needsomegrounding?Placeyourpalmsdown.

If you feel groggy or a little fuzzy and unfocused, some yoga posestargetedatincreasingbloodflow,likeheadstandsandtwists,followedbymeditation, can sharpen your focus and give you a nice side-effect-freeboostofenergy. Ifyouneed to loseweight,a regularyogapracticewillreprogram your mind to actually crave foods that are healthy for you.Practicing shoulder stands at least once a daywill regulate the thyroidgland, which controls yourmetabolism. The pose also calms themind,which helps reduce anxious and compulsive behaviors, includingovereating.Aregularyogapracticeistherealdealforradianthealth.Itscuresareendless.

Each person has a unique and individual experience with everypractice. That’s why I feel that telling someone what they should befeelingisn’toneofthebestwaystoteachandshareyoga.Itisourown-feelings—our intuition, awareness, and personal power—that lead theway tohealing. Iwon’t instruct youhow to feel, but Iwill lead you to

specific techniques that connect you back to yourself.The answerswillcometoyouwhenyouareontherightpath.

Whatelsecanyogacure…well,mosteverything!

YOGACURES:CHRONICDISEASE

In2007KyeongraYangoftheUniversityofPittsburghSchoolofNursingpublishedanarticleinthejournalEvidence-BasedComplementaryandAlternativeMedicine reviewingpublished studieson theuseofyoga toreduce obesity, high blood pressure, high glucose levels, and high -cholesterol—major risk factors for illnesses including heart disease,stroke,anddiabetes.ThestudiesKangreviewedfoundthataregularyogapractice lowers body weight, blood pressure, cholesterol, glucose levels,and stress levels.Yogapromotes physical activity, ahealthydiet, bettermood,afeelingofself-efficacy,andanoverallstrongqualityoflife.Thestudies took a variety of yoga practices into consideration, includingphysicalposturesandmeditationtechniques.

It’s no secret that a lot of research is funded by pharmaceuticalcompanies.The quest: finding a very profitable golden-ticket drug thatsuppressessymptomsorcuresdiseasescausedbyunhealthyliving.Oftenthese drugs work and can be very useful in helping prolong life orsuppress symptoms, but drugs also often have unpleasant and harmfulsideeffects,andinthemselvesarerarelyacompletecure.

Unlike drugs, yoga has no harmful side effects when practiced withattentionandcare.Peoplemayget injured fromtimeto time inayogaclass,butthisismostoftenbecausetheyaren’tpayingattentionandaretrying to force themselves inpositions forwhich theyaren’t ready.Thereal heart of yoga is paying attention to exactlywhat is going onwithyou,andthenactingaccordingly.

Wehave a choicewhen it comes tohowwe live, andhowwe thinkaboutandpromoteourhealthandthehealthoftheworld.Wecanpointfingersandblamethesystemfor itsunfairandcorruptpractices.Orwe

cantakechargeofourownhealthandthehealthofthosewecareaboutby livingahealthy life insteadof relyingonpills to fix thingswemayhavebeenabletopreventinthefirstplace.Soinsteadofgettingdownonthe system that we live in, where pharmaceutical companies sweep inwithamagicpilltofixeveryproblem,wecanbegintochangeourselvesandourworld…onebreathatatime.Theusefulworkisalwayswithin.Remember,itallhappensbytakingitonebreathatatime.

YOGACURES:BOOSTYOURMOOD

Yoga practice has profound effects on mood. I speak from experiencewhen I tell you that you can be having a pretty bad day, or be in abummerofamood,headintoayogaclass,andafteranhourorsoyou’llbeinacompletelydifferentandbetterstateofmind.Regularpracticehasstabilizedmymood,andmovedeverythinginapositivedirection.

It’snotthatyogapracticeputsyouintoanemotionalcomawhereyoudon’t feelanything. It’squite thecontrary.Yogaallowsus to see thingsmore clearly and gain room tomovewithin our emotional lives. Yogagivesus the space toobservewhatwewould like todowithoutgettingwrappedupandconsumedwiththemoment.Theresultsofthisbalancedperspectivecanbetremendousinnearlyeveryaspectofourlives.Wearemore productive about work when we are less emotionally involved,tense,andworried.Wecancultivatelastingandmeaningfulrelationshipswhen we have a little space from our emotions and so are able tocommunicatewithcompassion,focus,andease.

AustralianresearchersatDeakinUniversityinMelbourneconductedastudy using yoga as both a preventive therapy and a treatment forsymptoms ofmental illness.Participantswent through a six-week yogaprogram that included breathing techniques, yoga poses designed toenhance strength, vitality, and flexibility, and guided relaxation andmeditation. The aim was to see if participants would increase theirresistance to emotional distress by developing greater calmness, self-

acceptance, a more balanced perspective on life, and enhancedconcentration—all things the researchers believed could potentially begained from yoga. They compared symptoms of stress, anxiety, anddepression across three groups: regular yoga practitioners, beginnerspracticingyogaastherapyfordepressionandstressforthefirsttime,andacontrolgroup thatdidnotpracticeyoga.The studyalso lookedat theparticipants’ senseof intrinsic spirituality (an inherent senseof spiritualconnectionorfullness)beforeandafterthesix-weekyogapractice.

REAL-LIFECURES:Dave’sObsessive-CompulsiveDisorder(OCD)

MeetDave,aStralaregular(oneoftheearlyadopters,fromthetime I led yoga classes out of my apartment). For quite sometime, he suffered from OCD, an anxiety disorder in which ahyperactivemindfindsoftenarbitraryobsessionsandritualstokeep itselfoccupied.ThosewhohaveOCDrelatethatattimesthe brain feels a bit like a pinball machine: pinging from onesubjecttothenext,outofcontrol.Dave says he has experienced a 60 to 70 percent

improvement in his OCD symptoms over the last two years ofsporadic yoga practice. Dave says he feels breathing andmeditation are the activities that are most directly useful inslowingdownhisbrain.If you search online, like Dave did, for connections between

OCD and yoga, you may find information on the benefits ofmeditationandalternatenostrilbreathing(atechniquethatisahugecureforanxietyamongotherthings),butlikelynotallthatmuchonyoga’susefulnesswiththisdisorder.Youwillfindaslewofmedicalsites,andaslewofmedicationsavailableasthefirstsuggestedtreatmentforthedisorder.What’stheharmingivingyogaatry,likeDavedid,andseeingifthis“oldschool”treatmentcan’thelp?

Whenthethreestudygroupswerecomparedattheendofsixweeks,thepeopleinthebeginners’yogagrouponaveragehadlowerlevelsforsymptomsofdepression,anxiety,andstressthanbeforethebeginningofthestudy.Thepeoplewhoalreadypracticedyogaandthepeopleinthecontrol group, not surprisingly, showed no change. In addition, theparticipants in the beginning yoga group showed growth in their self-reportedlevelofspiritualconnection.

YOGACURES:ACHESANDPAINS

Fromday-to-daybodyachesthatresultfromtoomuchofficeordesktime—andneck,shoulder,hip,andwristtension—tomorechronicissueslikeback pain, sciatica, and sports injuries, or even problems caused byimproperly practiced yoga, a regular yoga practice has improvedsymptoms and often reversed these conditions. Even arthritis andfibromyalgiaandtheirresultingpain,discomfort,anddecreasedrangeofmotionhavebeenhelpedbyyoga.

ScientistsfromJohnsHopkinsUniversityinBaltimoredividedagroupofthirtysedentaryadultswithrheumatoidarthritis(RA)intotwogroups:oneparticipatedinaneight-weekprogramofyogaandtheotherwasputon await list and served as the control. The people in the yoga groupparticipated in two one-hour classes per week and were instructed topracticeathomeaswell.Traditionalyogaposesweremodifiedasneededtoaccommodateanyphysicallimitationsfromthedisease.Alsoincludedin the sessions were deep breathing, relaxation, and meditationtechniques.Theresearchteamfoundthatthosewhoparticipatedineightweeksofyogahadsignificantlyfewertenderandswollenjointsthantheydidbeforestartingclass.Thewait-listgroupsawnosignificantchanges.

James Carson, PhD, a researcher and psychologist at the OregonHealthandScienceUniversityinPortland,enlistedpeoplesufferingfromfibromyalgia inaweekly two-houryogaclassandfoundthat symptomssuchas pain, fatigue, and stiffnesswere reducedby30percent inmore

than half of the participants. A control group continued their regulartreatmentregimenandreportednochangeinsymptoms.Carsonbelievesthat the yoga program used in the study is a low-impact way forfibromyalgia patients to get moving, and performing yoga may evenchangethewaythecentralnervoussystemrespondstopain.

REAL-LIFECURES:Heidi’sCarAccident

Heidi Kristoffer, a yoga teacher, has healed her body’s prettydramatictraumaandlimitationsthroughyoga.Shehadsufferedaherniateddiscinherneckfromacaraccident,andforaslongasshecouldremember,shethoughtshejusthadabadbackandthat her back pain was normal. After a while Heidi startedgetting sciatica down her left side. This is when doctorsdiscoveredthatshe’dactuallybrokentheL2andL3vertebraeinherspine.Becausethefractureswerenotdiagnosed,theydidn’thealproperly,andherdoctorsdidn’tthinktheyeverwould.OnedoctortoldHeidithathehadneverseenanyonewithherinjuriesstanding,much lessmoving around. One thing her doctors didagreeonwasthatyogawasgoodforherbackandhadprobablysavedherfromfurtherinjury.Heidi has avoided surgery by building up the core muscles

surrounding the spine that keepeverything in place. Themoresheworkedonstrengtheningandfocusedonalignmentandonlistening to her body, the stronger and healthier her backbecame. Now Heidi wakes up every day pain free, happy, andexcitedaboutlife.

WHAT’SYOUR“FIX”GOINGTOBE:YOUORAPILL?

The stories I’ve included in this chapter are but a small handful of

anecdotes frommystudio; thereare somanymore.Froma friendwithMSwho foundhelpwith the spasticity ofhermuscles to someonewhoclaimsthatyogaevencuredherpsoriasis.

Thereisapilltofixprettymucheverythingthatgoeswrongwithyourbody or your mind. There is fast, cheap, addictive food availableeverywherewelook.Therearedietsthatpromisetoshedexcesspoundsindays.Thereisworkoutequipmentthatpromisestominimizephysicaleffortwhilegettingyourbodystrong,lean,andtoned.Butnoneofthesesolutionsaresustainable.Infacttheyleadyoutoillhealth,notstrengthandwisdom.Butyogadoneproperlyisdifferent.

Whenwedoyogawerealizethatweareoneexpansive,malleableunit:body,mind,andspiritareentirelyourstoshape.Fromthisrealization,wecan begin to approach our lives in a grounded, informed way that isusefulforlivingahappier,healthier,andjoy-filledlife.

Sincewecannotseparateourselvesintomindandbody,itisveryusefulto treat the entire person rather than individual parts.The cures you’llfindonthefollowingpagesaddressyourwholeself.Yourbodyandmindareinterconnected,soit’simportanttoaddressyourentireself,insteadofisolatingproblemsandailments.Sure,healing individualparts isusefulwhenitcomestodealingwithacutfingerorabrokenbone,butwhenwegetintomorecomplexailmentslikestress,insomnia,anddepression,it’sessentialtotakeallofyouintoaccount.MoreandmoreWestern-trainedmedical doctors are recommending yoga, meditation, and relaxationtechniques to promote health, and also prevent and heal ailments anddisease. I’ve seen a big shift over the time I’ve been teaching. People’sdoctors have sent them to yoga classes for awide range of problems—everythingfrombackachetoanxiety,highbloodpressuretoobesity,andeventoaidinthingsasseriousascancer.

Youknownowfromthischapter’sbriefwalkthroughtheresearchthatmeditation,yoga,andotherrelaxationandvisualtechniquescanserveasagreatbenefittoanyonewhopractices.

As I said before, science is finally catching up to what yogapractitionershaveknownforyears:yogahasalwaysbeenabletocurethe

bodyandmind.Yogaissomethingthatbelongstoallofus,soweallhavethe power to cure ourselves. The more research illustrates the healingpowerofyoga,themoreopportunitiesourgenerationandthegenerationsto come will have to access their own inner healer and enjoy atransformation into radiant health. Okay, let me step down from thepulpithere.Iknowthishasgottenalittleheadyandpreachy.ButasI’vejustshownyou,youdon’thavetobelieveme,trustthescienceandtrustyourself.Yourhealthwillthankyouforit.

Now you know youwant to give it a try.Where to get started? Justturnthepage…andfollowyournose.

Chapter3

ToGetStarted,JustFollowYourNose

Thinking is useful in our everyday lives when we have to solveproblems,makedecisions,andcrossthestreet.Buttobuildthetoolsweneed tohealourselves—intuition, feeling,andself-awareness—weneedtoquietourminds.Theanswer todoingso?It’s rightat the tipofyournose.

Often,wewalk aroundmindless,muscling and forcing ourway intoandthroughthings.Whenwestartwiththebreath,webeginwiththeairwetakein.Moreairmeanseverythingbecomeslighter,easier,andmoreefficient,likeanicewarmbreezeblowingthroughyourbody’shouse.

Whenwelearntopayattentiontoourbreathing,weendupbringinginabreathoffreshairtotherestofourlives,too.Lifechanges,expands,becomeseasier,lighter,andmorefunthemorewebringinbreath,space,light…air.Goodstuff.

Breathing is somethingeveryonemustdo to stayalive.Meditation issomething that anyone can do to thrive. You can meditate for fiveseconds, fiveminutes,oranhour.Takeasmuchoras little timeasyouhave.Make time if you can.Thebenefits ofmeditation are astoundingand range from feeling a sense of ease, to reducing stress, to creatingfocus,experiencingheightenedcreativity,anddissolvingnegativeurges,aswellascreatingapowerfulfeelingofconnectivityandpurpose.Onceyou dive in and experience the benefits, hopefully youwillmake timeoftentoreturntothebreath.

What ismeditation? Simply, it’s calming themind by watching thebreath,insteadoftuningintoourrapid-fire,worry-filledthoughts.Anditisapowerfulpractice.Itconnectsustoourcore.Themorewedoit,themorewerealizethateverythingweneedisrightthereinside.

Something interesting happens when we go from someone who isbreathingtosomeonewhoiswatchingthebreathcomeandgo.Weclickintoobservermode.Inthemomentofswitchingtobeingmindfulofourbreaths, space begins to openup for ourminds to calm.Ourheartbeats

slow down and we have room to breathe. Observation becomesmeditation.

TIMETOMAKETHEYOGA:CATCHINGYOURBREATH

Let’sgooverafewthingsthathappenwiththebreath,bothwhenit’sincontrol, and out of our control. We’ll cover some techniques that areuseful,whetheryouarepracticingyoga,relaxingathome,orcommutingtowork.

Short,Fast,Out-of-ControlBreathing

We’veallexperiencedthistypeofbreathing,whetherwe’reracingupaflightofstairs,engagedinaheatedargument,orhearingsomeexcitingnews.Whenyourbreathingbecomesshortandfastinyoga,that’sasigntobackoffwiththephysicalstuffuntilyoucanlengthenanddeepenyourbreath.Shortandfastbreathinghappens,butwhenitdoes,takethetimetoguideitback.

Next time you race up a flight of stairs or are rushing to getsomewhere, notice your breath. If it’s short and fast, take amoment tobringitbacktoeasybreathing.Ifyoucankeepcomingbacktoeasy,fullbreathingevenwhendoingdifficultthings,thistranslatesintoallkindsofgreatbenefitsintherestofyourlife.

EasyBreathing

Hopefullythisisthequalityofbreathwehaveformostofthedaywhenweareatrest.Easyinhalesandexhales.Thisisagoodplacetostartwhenyou are practicingmeditation. You can staywith easy breathingwhenyoumeditate,ordeepenyourinhalesandexhalesevenfurther.Thereisnooneabsolutewaytomeditate; it isgoodtobeawareof someoptions

andofcoursetobeawareofyourbreath.Tryitnow:Sitcomfortablyand justnoticeyourbreath.Don’t try to

steer. Just be easywith it and yourself. If your attentionwanders, justbringitbackgently.

Long,DeepBreathing

This is the breathing you’llwant to dowhen you’re actively practicingyoga.When you take long deep inhales and exhales, yourmuscles canworkefficientlyandyourmindcancalm.Allowyourmovementstocomeoutofyourlong,deepbreath,andtheneverythingyoudowithyourbodycan flowwithmoreease.Try to avoidpushingor forcingyourbody. Ifyounoticethatyouarepushing,yourbreathwillprobablyshorten.Whenyourbreathshortens,simplyguideitback.Tryitnow:Situptall, sitcomfortably.Closeyoureyesandbegin to

restyourattentiononyourbreath.Lengthenanddeepenyourinhalesandexhales, setting a full, deep, and even pace of breathing. Continuebreathingatthispaceforafewminutes.Howdoyoufeel?

DarthVaderBreath

Ujjayibreathing,dubbedDarthVaderbreathbecausewhenyoudoityousound likeDarth Vader, focuses themind during yoga andmeditationpractice and also specifically stimulates the vagus nerve,which sets offsignalsinthebodythatmakeyouhappy.Tryitnow:Situptall,whereveryoucansitcomfortably.Closeyour

eyes and begin to rest your attention on your breath. Lengthen anddeepenyourinhalesandexhales,settinganice,full,deep,andevenpaceof breathing. Constrict the back of your throat slightly so when youinhale and exhale you are making a soft hissing sound. Continuebreathing thisway for a fewminutes.How do you feel? Any differentfromtheexercisepriorwithjustthelong,deepbreaths?

AlternateNostrilBreathing

Alternatenostrilbreathingcalmsthenervoussystem,easesanxiety,clearscongestionand leavesyoufeelingprettyhappy…evenafter justa fewminutes of inhalingandexhaling. It’s great topractice alternatenostrilbreathingeveryday,ifonlyforafewmoments.Ifyouareheadedintoameeting or an event that you are anxiously anticipating, do somealternate nostril breathing a few moments before to ease the stress.Alternatenostrilbreathingisalsoperfecttopracticebeforemeditationtocenteryourbodyandfocusthemind.Whenyouhaveacold,allergies,orany congestion, do it every day that you are experiencing these not-so-nicesymptoms.Tryitnow:Situptall,makingsureyouarealsosittingcomfortably.

Withyourrighthand,curldownyourindexandmiddlefingerintoyourpalm. You’ll use your ring finger and your thumb, which is a perfectspace for your nose to rest between. This hand position will help youalternatebetweennostrilsasyouinhaleandexhale.

Pressyourringfingeroveryourleftnostrilandinhaleforfourcountsthroughyourrightnostril.Closeoffyourrightnostrilwithyourthumbsobothsidesofyournostrilsareclosed.Holdall theair inforfourcounts.Releaseyour ring fingerand letall theairoutyour leftnostril for fourcounts. Reverse this pattern starting with inhaling through the leftnostril,holdingbothclosed,andexhalingouttherightside.Repeatthisbreathingpatternforthreetofiveminutes.

BellowsBreathing

Bellowsbreathingisgreattoclearoutyourentiresystembothphysicallyandmentally.You’lltakeshortandfastexhalesthroughthenose,lettingtheinhalescomenaturally.Bellowsbreathinggivesyourcirculatoryandnervoussystemsaquickcleanse,alongwithaboostofenergy.Try it now: Sit up tall, and sit comfortably. Take a long and deep

inhale.Exhale sharply through thenose, let the inhale follownaturally

andrepeatatamediumpace fora fewseconds. Ifyou feel comfortablestart to pick up the pace until you are exhaling pretty rapidly. Try tocontinue for thirty seconds to aminute.When you are ready to finish,slow down your exhales gradually until you can resume normal, deepbreathing.

BreathofFire

Ifyouareevercoldandneedtogetwarmedupquickly,breathoffireisthe technique for you. Breath of fire generates heat and increases yourlevel of energy. After a few seconds of this breath you will feelrejuvenated and energized. Performing breath of fire oxygenates yourblood, helping it detoxify and remove waste more effectively. It alsobalancesthenervoussystem,massagestheinternalorgans,andimprovesthedigestivesystem.Tryitnow:Situptallandstraight,andsitcomfortably.Takealong

anddeepinhale.Exhaleallyourairout.Begintobreatherapidlyinandoutthroughthenoselikereallyfastsniffing.During thosemoments thatweare restingour attentionon thebreath,weareremovedfromthewayweexperiencetimethroughouttherestofthe day.Time literallywill seem to slowduringmeditation, andwhenyoucomeoutofthesebreathingmeditationstheamountoftimethatdidordidn’tgobymaysurpriseyou.Haveyoueverhadanexperiencewheretimeseemedtoslowdowngreatlyorevenstandstill?Athletestalkaboutthis phenomenon as being “in the zone.” After Michael Jordan scoredthirty-fivepointsinthefirsthalfofonegamehesaid,“Ican’texplainit.Itfeelsliketimestandsstill.Thisbucketishuge,it’slikeIcan’tmiss.I’minthezone.”

We all have the ability to get in this zone by cultivating a regularmeditationpractice.Andthebestpartisitonlygetsbetter.Themoreyoupractice,themorezonedinyouwillbe!

Why is this so important? Because of the domino effect that comeswithsuchmindfulattentiontoourselves.Keepreading.Beforewegetto

thecures,I’dliketosecurelyconnectafewmoreoftheseyogadotsintothewholethatisahealthylife.

THEDOMINOEFFECT

Witharegularyogapractice,wecanmanagestressaswellaslearntoletgoofthethingsthatbuilditinthefirstplace.Wecancleansethebodyandmindonaregularbasis.Wecanpreventsomanyailmentsfromeverbecomingissues,anddealmuchbetterwithonesthatdo.

Themorewepracticeyogaandmeditatethemorewebecomesensitiveto the foods that are good for us. A really transformative thing thathappensveryfrequentlywhensomeonebeginsaregularyogapracticeisthatcravingsactuallyshiftfromfoodsthatweren’tthehealthiesttothosethatarenourishingandhealing.

REAL-LIFECURES:Leslie’sBacon-to-BroccoliTransformation

Lesliewalkedintotheyogastudioanddecidedshewasgoingtodoyogaeverydayfortwoweeks.Shehadjustbeenlaidoffandwanted tostarta routine thatmadeher feelgood inherbodyandmind.Hereatinghabitsweren’tthebest.Athomeshewouldsnackonbaconinbetweenmeals,andatregularmealtimeseatalotoffriedandsaltyfoods.Shementionedafterjustoneweekofyogathathercravingshadchangeddrastically.Shenoticedwhensheleftclassthatshewantedtoeatsomethingfresh.Shestartedmaking salads and greens for herself. She also felt anurgetoprepareherownfood,notgrabitonthegowhileeatingouteveryday,whichwasherhabitpre-yoga.Leslie’sbacon-to-broccoli transformation isn’t so shockingly unique either.Practicingyogadrawsyourattentiontohowyoufeelandwhatyouneedtofeelgood.Thebodyandmindwanthealthyfuel.Wedon’ttreatourselvestowhatweactuallyneedalotofthetime

becausewearesooutoftouchwithwhatweactuallywant.

Themoreyogawedothemorewe’redrawntootherhealthypractices.Notonlywillyounaturallystart tocravehealthierfoods,you’llwanttotreat yourself better, spendmore quality timewith friends and family,and even become more sensitized to life’s daily wonders. All of thatbreathingandpayingattentionworkswonders.

TIMETOMAKETHEYOGA:WHATHABITSAREHELPING/HURTINGYOU?

You’regoingtoneedapieceofpaperandsomethingtowritewithforthisexercise. Take a fewmoments to reflect on the age-old cures that youhave adopted and made use of in your life. It can be a yoga practice,reading,atypeofexerciseorartisticactivity,longwalkswithfriends,orafantastictipthataclosefriendorfamilymemberpasseddowntoyou.

On one side of your paper list all of thehealthy living practices andhabits you integrate into your life that benefit you on a daily basis. Itdoesn’thavetobeanythingsuperserious.Itcanbeassimpleastakingahotbathtounwindattheendofalongweek.

Nowon theother sideof thepaperwritedownhabits youhave thataren’t the best, ones you’d like to change in your life. The list couldinclude items like unwinding from stress, eating fewer processed foods,and drinking less alcohol, or bigger issues like stopping smoking orfindingalternativestoprescriptiondrugs,ifpossible.

Now that you have your list, observe without judging which side islonger.Isitthehealthyhabitsorthehabitsyou’dliketochange?Simplylookatitwithoutjudging.

Nowthatyouhaveyourhabitsrightthereinfrontofyou,itistimetogettowork.Ifyouhavealotofthingslistedonthehealthypracticesside,

decidehowyouaregoingtokeepthemintegratedintoyourlifeandaddevenmore if possible.Be specific, like“Iwillmeditate for tenminutesbeforeIgotosleeptonight”or“Iwillcookahealthydinnerofbroccoliand quinoa tonight.” Think of ways to share your healthy habits withpeople close to you.We need to keep these positive behaviors alive bypassingthemtoothers.

Now if your listwasheavy on thehabits you’d like to change, that’sokay too. We start where we are, and as I’ve said, we’re always rightwhereweneedtobe.Solet’smakeaplan.

Starting rightnow,decideonone thingyouwould like to change. Itdoesn’thavetobedramatic.Itcanbeassimpleaspromisingthatfortherestofthedaywheneveryoufeelyourselfgettingstressedyouwillwatchyourbreathforfivelong,deepbreaths.Ormaybe,fortoday,youwillnoteat any processed foods, and you try the same for tomorrow.Whateveryourchallengesare,decidetotakeoneontoday.Breathenewlifeintoitand you’ll transform it into something beautiful … just like you’lltransformyourself.

ZENSPIRATION

Take a deep breath. The present moment is where everything is alwayshappening and where you need to be. Each breath brings you right into thepresent.

Part2

TheCURESfromAtoZ

Whenwe’realreadyexperiencingpain,carefulattentionisneededtonavigatethroughitandbegintoheal.Onegreatthingaboutyoga:itsfocusisonus,ratherthansimplyon

ourproblems.Wearetreatingourentireselves,notan illness.Whenyoucurewithyoga,youarecuringtherootofwhateverisintheway.It’snotsimplyamatterofmaskingtheproblemwithouttouchingthecause,anapproachthat toooften leadstomoreproblemsandsideeffectsspringingupelsewhere.The yoga poses, movements, and breathing techniques are

designed to heal your body, creating intricatepatterns that correctimbalance in the nervous system on a cellular level. The poses aredesignedtoregulateyourthyroid,bloodflow,digestivesystem,andevenbrainactivity.Yogahelpsyou rebuildand reinvigorateyourselffromtheinsideout.Whodoesn’tdeservethat?Healthyandhappy.Itworksforme…butthat’sbecauseasI’vesaiditbefore:Yogacures.Oftenthesimplestofanswerstoaproblemliesrightinfrontofus.

Withyoga,it’sevencloserthanthat.It’srightinsideofus.

IlovetheuniversalnatureofthisquotefromHenryFordbecauseitspeakstosomanythings, including the healing ability of yoga.Yoga hasmostly to dowithwhat isgoingon inyourmind. Ifyoubelieve something ispossible, then it canbe. Ifyoubelievesomethingisimpossiblethenitisforyou,untilyouchangeyourmind.Andthekickerisnoonecanchangeyourmindforyou,butyou.

Yogateachesustobeateaseinourbodiesandminds.Ifwecanlearntobeatease,ournervous,muscular,circulatory,immune,andhormonalsystemscanoperatebeautifullyandkeepusradiantlyhealthythroughoutourwholelives.Ontheothersideofthings,whenourbodiesandmindsare tense, wound up, and stressed out, all sorts of things start to gohaywire.

Ifyoudon’tbelieveyoucandoit,itwon’twork.SoIsuggestyoustartbelievinginyourself.Iwillguideyouinthedirectionoftechniquesthatcanworkforyoubutyouhavetodotheworkallonyourown.Believinginyourselfisyourbestcure.

Anythingispossible.Whetheryouthinkyoucanoryouthinkyou

can’t,you’reright.

—HenryFord

TOOLSOFTHETRADE

Afewthingsyoumightwanttohavehandytoassistyouwhileyoupractice:

2yogablocks:Youcanpicktheseupatmostall-purposestores,andofcourseonline.Yogablocksaregreathelpersformany

poses.Ifyoudon’thaveyogablocks,noworries,youcansubstitutewithsomefirmpillowsformostoftheposes.

1blanket:Thiscanbeanyblanketthatyoudon’tmindlyingon.

1yogamat:Youwillprobablywantamattopracticeontoprovidesomepaddingandhelpkeepyoufromslipping.Ifyoudon’thaveamat,youcanstillpracticewhereveryouare—onthewoodfloor,arug,oracarpet.Justgoeasyontheknees!

ONEMORETHING…

Thefollowingcuresareaimedatinspiringyoutoigniteandmaintainalastingpathofradianthealthforyourlife.Ihopetheywillalleviatepain,reducestress,releasetension,andpromotehealth,happiness,well-being,andpeaceofmindinyou.

These cures are not designed to be a quick fix or Band-Aid for apressingissue,orsubstitutionforothercareandattentiontoyourhealthandwell-being. Please use your best judgment alwayswhen practicingyoga,andalsowhenself-diagnosingsymptoms.

Foryogatocure,youhavetobepresent,honestwithyourself,andinthemoment.Howyoudotheposes iswhat’s importantforhealing,notjust putting your body in the positions. By paying careful attention toyour breath and to the rest of you, you’ll be on your way to curingyourself from many of life’s little problems and even some of the bigones.Evenwhenacureisn’tpossible,yogacanhelpusgainperspectiveandliveourbestlifewithwhateverconditionswehave.

Eachcureinthebookillustratesafewkeyyogaposesselectedtohaveaspecificeffect,orasetofeffects,onyourbodyandmind.Whetheraimedat alleviating allergies, acne, PMS, or hangovers, these cures are your

springboard to fantastic health and happiness. Think of these cures asdifferententrypointstoalifefilledwithenergy,vigor,andzest.

Thesecureswillworkifyouhavepatience,easeofmind,easeofbody,easeofbreath,and,again,paycarefulattention.

Pleaserespectyourbody,goeasyonyourself,and,ofcourse,havefun.Yoga is supposed to be enjoyable. Enjoy your breath. Enjoy your body.Enjoyyourconnectiontoyourself.Nowlet’smakesomeyoga!

DAILYYOGA

Toreapthevastbenefitsofyogait’simportanttopracticedaily.Whetheryou are experiencing an ailment that we’ll aim to remedy, or you areworking toward a personal goal, or you simply want to maintain yourhealthandhappiness,consistencyisessential.

Ifyouarenewtoyogaandoverwhelmedbythethoughtofrollingoutyour yoga mat every day for eternity, begin with a very simplemeditationeachdayinstead.Itonlytakesamomenttocheckinwiththebreath,andonceyoudo,you’llprobablygethooked.Regularpracticewillsoon be as natural as waking up in the morning. Make the time foryourself. Your health and happiness is worth it. I promise, you won’tregretit.

WarmingUp

Beforeeachroutine,ifyou’dliketoaddawarm-up,Isuggestspendingafewminutes in seatedmeditation.Follow this by a fewminutes of sunsalutations,soyoucangetcenteredandconnectedwithyourbreathandbegintowakeupandfeelyourentirebody.Eachtimeyoupracticewillfeel different, so allow your body to back off and adjust accordingly,dependingonhowyoufeel.

SeatedMeditation

Sit upnice and tall, however you can sitmost comfortably.Relax yourshoulders,sothattheyareawayfromyourears.Restyourpalmsonyourthighs(faceuporfacedown,whicheverismostcomfortableforyou)andcloseyoureyes.Start to restyourattentiononyourbreath.Watchyourinhales come and exhales go. Settle your mind in the space between.Begin to lengthen anddeepen your inhales and exhales, setting a slow,easy pace of breathing. If a thought starts to enter your mind, simplyobserveitlikeacloudpassingby.Letthethoughtpassandcomebacktoyour breath. Continue observing your breath for three to fiveminutes.Youcanuseastopwatch if that’shandy,oryoucouldsimplyfeel itoutand see howmuch time has actually passedwhen you open your eyes.Eitherwayisuseful.

SunSalutations

There are many different variations of sun salutations. This is a verysimpleversionthatisdesignedtoopenupyourentirebody.Movegentlybetweeneachoftheseposes.Feelfreetoaddinmoreorfewermovements

depending on how you’d like to tailor your practice. Some of the posesyouwill be breathing throughwith either onedeep inhale or one longexhale, and some of them you can hold for one to five full breaths, orlonger if you prefer. The most important thing is to feel your waythroughthesequence,allowyourbodytomovewithease,andenjoythefeeling ofmovinggently through space.Every inhale creates space andlengthinyourbodyandmind.Everyexhalereleasestensionandmovesyouintothatnewspace.Thedeeperyoubreathe,themoreyouopenup.Sobreathefullyanddeeplyandenjoytheride!

StandingStandatthetopofyouryogamat.Feetareparallelandslightlyapart,underyourhipbones.Yourhipbonesaren’tattheoutsideofyourhipssomakesureyourfeetaren’ttoofarapart.Youcancheckbyplacingtwofistsbetweenyourfeet.That’saboutthewidthofyourhipbones.Close your eyes and bring your attention to your breath. Lengthenanddeepenyour inhalesandexhalesandcontinuebreathingatthis

niceslowpaceforfivefullbreaths.Gentlyopenyoureyes.

StandingArmReachInhaleandliftyourarmsouttoyoursidesandup,fillingallthespacewithyourbreathandyourmovement.Relaxyourtailbonedownward

andliftyourchest.Keepyourshouldersrelaxedanddownandlookupwhilekeepingyourfaceandyourforeheadrelaxed.

StandingForwardBendExhaleandbendyourtrunkforwardoveryourlegs.Letyourheadandneckrelaxandhangheavy.Ifyourhamstringsfeeltightkeepaslightbendinyourkneestogivethemsomemorespacetorelaxandopen.Pressyourfingertipsontheground.

StandingForwardBendwithArchInhale,lookforwardandlengthenoutyourback,sothatitliftsuptohorizontal. Let your fingertips graze the ground. If that’s too muchstressonyourhamstrings,pressyourhandslightlyintoyourshinstogetanicelengthinyourspine.

PlankBendyourkneesasmuchasyouneedtopressyourpalms intotheground. Press into your hands and step your feet straight back,bringing your body into a straight line from the top of your headthroughyourheels.Keepyour stomachniceandstrongand lift thefrontofyourthighsup.Stayhereforfivelong,deepbreaths.Ifthisistoointense,gentlyloweryourkneestothefloor.

PlankPush-UpYou can either do this with your knees lifted, or lowered. Listen toyour body. Bend your elbows straight back and lower your bodyhalfwaydowninonestraightlineuntilyourupperarmsareparalleltotheground.Ifahalfpush-upistoointensesimplylowerslowlyallthewaydowntoyourbellybybendingyourelbowsstraightback.

UpDogLower your knees gently to the ground. If you did plank with yourkneeslowered,thentheywillbeallset.Rollyourshouldersdownandliftyourchestupthroughyourarmswithabiginhale.Straightenyourarms as much as feels comfortable, while keeping your shouldersdown.Ifyoustraightenyourarmsandyourbackfeelspinched,bendtheelbowsandcontinuetoliftyourchestthroughyourarmsuntilyoufeelgood.Don’tbeshyaboutaddinga littlemovement ifneededtokeeptheposefreshandhelpopenupyourback.Swayyourtorsoabit from side to side if that feels good. Remember, keep your bodyeasy,neverforcedortense.

Child’sPoseMoveoutofupdogsothatyouaccordionyourbodyandgentlyshiftyourhipstoyourheels.Armsshouldbelongandrestedinfrontofyoualongeithersideofyourhead.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stayhereforfivelong,deepbreaths.Observethesensationsinyourbodyastheygentlycomeandgo,thesame way you watched your thoughts go by like passing cloudsearlier.Takethreelong,fulldeepbreathshere.

DownDogSpreadyourfingerswide,likeyouarediggingintowetsand,liftyourhips, tuck your toes and lift back into down dog. Reach your heelsdowntowardtheground,relaxyourshouldersandneck.Keepsomeeasy movements happening in the pose to encourage the body toopen and prevent it from getting stuck in a static position. Gentlyswayfromsidetoside.Stayindowndogforfivelong,deepbreaths.When you are ready, slowlywalk your feet up to your hands and

return to your standing forward bend. Roll up to standing, onevertebraatatime.Onceyoureachthetop, inhaleandliftyourarmsoutandup,fillingupallthespacewithallofyou.Asyouexhalegentlyrelease your arms down by your sides. Repeat this simple sunsalutation variation five times or more to create some heat in thebodyandeaseofmind.

AchesandPains

Achesandpains inour backs, necks, and joints can creep up onusovertimeorhappensuddenly.Howevertheyarrive,theycanbeahugeburden and limitation on our mobility, increase our stress levels, anddisrupt our peace ofmind. The best way to cure aches and pains is toprevent them from finding us in the first place. A regular yoga andmeditationpractice canhelp a lotwith that, especially the simple yogaandbreathingtechniquesthatfollow.

InastudyconductedbyDr.FadelZeidanatWakeForestUniversityinNorth Carolina, fifteen volunteers who had no previous meditationexperiencetookfourtwenty-minuteclassesinatypeofmeditationcalledfocusedattention.Afterthetraining,asmallareaofskinoneachpatient’sright legwasheatedtoapain-inducing level for fiveminutes,whileanMRImonitoredpainsignalsinthebrain.Dr.Zeidansaid,“Wefoundabigeffect—about40percentreductioninpainintensityanda57percentreduction in pain unpleasantness. Meditation produced a greaterreduction in pain than even morphine or other pain-relieving drugs,whichtypicallyreduceratingsbyabout25percent.”

So nowwe know thatmeditation can alter ourmental perception ofpainful experiences,which is prettyuseful.We canalsoutilizephysicalyoga(movingmeditation)toharnessourabilitytochangethestateofourbodies.Takingbothintoaccountwecansendourachesandpainsontheirwayforgood!

REAL-LIFECURES:TaraLetsthePainRolloffHerShoulders

I have to confess I’ve hadmy share of aches and pains. One Ishouldhavebeenabletoprevent isan intensepainthatfoundits way frommy shoulder intomy upper and lower back fromalways carrying a way-too-heavy purse on my right shoulder.

Notgood!Iknowit’shardtoremembertoswitchshoulders,buttrustme,it’sworthitifyoucarryaheavybag.Or,betteryet,geta backpack! When this sharp and lasting pain took hold, I putmyselfonaregimenofgentle,supported,back-openingyoga.Ittookseveraldays towork itselfout,but it finallydid.Sonow Iholdmybaginmyhandandswitchhandseverysooftentoeventhingsout.

THEACHESANDPAINSYOGACURE

“Aches and pains” is a pretty broad category to cover in oneentry,buttheyogafundamentalsindealingwithmostpainaregoing slow, breathing deeply, and, you guessed it, payingattention.Whenyoumoveveryslowly,you’regivingyourbodya chance to communicate with you about where you aremisaligned by telling you if what you are doing is helping orcreatingmore pain.With yoga, if something is painful, alwaysbackoutofitslowlyandcometoaneutralpositionsoyoucanrecoverfully.Allowanyuncomfortablesensationstoleaveyourbody before you move on. The age-old advice “take it easy”applieswhenworkingwithourachesandpains.

Try this routine whenever you are experiencing mild achesandpains.Approachitwithcareandease.Again,makesuretobackofffromanythingthatcausesmorepain.Agoodsignthatpainisbuildinginyoursystemisfacescrunchingandshortnessofbreath.Ifyoufeeleither,dialitback.Allowyourselfthetimeandspaceforthebodytohealandthemindtosettle.

CowFaceStartkneelingwithyourhandsonthegroundforsupport.Bringyourright leg infrontofyour left legsothatyourkneesaredirectly inaline.Moveyour feetout to thesides.Gentlysityourhipsbackuntiltheyreachthefloor.Yourkneeswillnowbestackedontopofeachother.Ifthereistensioninthekneesorhips,placeapilloworablockunderyourhips toallowmore room for thehipsandknees toopenwithoutstress.Liftyourchestsothatthemusclesfeelopenandyourshoulders are back, and sit up tall. Stay here for ten long, deepbreaths.

CowFacewithShoulderOpenerIfyouhaveagreaterrangeofmotion, inhaleandraiseyour leftarmstraight up. Bend your elbow and let your hand relax on your back.Bend your right elbow and reaching behind your back, stretch yourrighthandup towardyour lefthand. If thehandsmeet link them. Ifnot, don’t worry about it. You’re getting a nice opening in theshoulderseitherway.Spreadyourfingerswideandopenyourelbowsalittlefurther.Stayherefortenlong,deepbreaths.Makesuretodotheothersidetoo.

SupportedBridgewith2BlocksGrab two yoga blocks. Place one flat on the ground vertically, so ifyouweretoliedownitwouldbealongyourspine.Sitafewinchesinfrontof theblock.Reclineontheblocksothat it issupportingyourmiddleandupperback.Takeyourotherblockandplaceitunderyourhead.Itshouldbeverycomfortable,soshiftyourselfaroundasmuchasneededuntilthispositionfeelsreallygood.Onceyouaresettledtakeafewlonginhalesthroughthenoseand

exhalesthroughthemouth.Continuewithnatural,long,deepbreathsandstayhereforas longas it feelscomfortable.Tocomeoutof it,rollofftheblocksandontoyourrightside.Takeafewbreathsheretorecover.

RecliningEagleTwistLiedownonyourback.Takeabiginhaleinthroughyournose,andalongexhaleoutthroughyourmouth.Relaxandbreathenaturallyforafewmomentstoallowyourbodytosettleandyourmindtocalm.

Whenyou are ready, bend your knees andplant your feet on thegroundnexttoyourhips.Liftyourhips,movethemtowardyourrightsideandlowerthemdown.Crossyourrightlegoveryourleftleg.Hugyourkneesintoyourchestandrelaxthemovertowardyourleftside.Extend your right arm out to your right side and look toward yourhand.Restyourlefthandonyourleftkneetoencouragethekneestorelax toward the ground. Stay here for twenty long, deep breaths.Whenyouare ready,bringyour legsback to thecenterand try theotherside,too.

SquatwithNeckReleaseStand up tall. Scoot your feet open until they are about shoulderdistance apart. Turn your feet slightly outward and your heels in.Bendyourkneesand loweryourhipstowardtheground.Yourheelsshouldbe firmlyon theground. If yourheelsdon’tmeet thegroundeasily,youcanplaceablanketunderthemtobringthefloortoyou

and createmore stability in the pose. Stay here for five long, deepbreaths.Interlace your hands gently at the base of your neck. Relax your

headandneckforwardandallowyourbacktoround.Don’tpullyourheaddown,butholdfirmlyandsteadilyatthenecktoencourageyournecktorelease.Stayhereforfivelong,deepbreaths.Tocomeoutofthe pose, place your fingertips on the ground behind your tailbone,andsitdowneasily.

ReclinedButterflySpineOpener(withblanket)Roll up a blanket lengthwise. For extra height, roll two blanketstogether. Sit up and place the blanket behind you next to yourtailbone.Gentlyrolldownsoyourspinerestsalongtheblanket.Bringthebottomsofyourfeettogether.Relaxyourarmsouttoyoursides.Closeyoureyesandrestherefortwentylong,deepbreaths.

Acne

For someof us, acne was part of the growing pains of our teenageyears; othersbattlewithacne in their adult lives.Both can cause stress,whichleadstomoreandworsebreakouts.Weknowfromexperiencethatyogareducesstress,andweknowthata lotofpeoplewhopracticeyogaregularlyhave that“yogaglow” (their skin isdewyand fresh looking).Ever wonder how some people get their glow? It’s not from expensivecreams,Botox,or surgeries.Justyoga…andall thehealthyactivitiesaregularyogapracticenaturallypointsyoutoward.

Acneformswhenglandsinthefolliclesofyourskinproducesebum,anoil that lubricates your skin. When the sebum makes its way to thesurface of your skin, it carries alongdead skin cells.When themixtureclogs a pore, bacteria horn in, leading to inflammation and acne.Yogacomestotherescuebecauseofacne’sconnectiontostress.Thehormonethatgoesalongwiththefeelingofstressiscortisol.Whenyouexperiencestress,youradrenalglandsreleaseit,whichtriggersabunchofthingstohappen in your body, including an increased production of sebum.Toomuch sebummeans clogged pores and acne. Now you know onemorereason why you should reduce stress; looking good is a great benefit,feelinglessstressedispriceless.

THEACNEYOGACURE

Heightened stress levelsmake all sorts of not-so-good thingshappenchemically inourbodies.Thesestresstriggerscansetus up for sickness and eventually turn into disease. Acne is arelatively benign outcome of stress and there is no harm intrying yoga as a cure, as it’s widely accepted that a regularyogapracticewillreduceyourstresslevels.

Trythisroutineasoftenasyou’dlike.Threetimesaweekisagreatstart! It isdesignedtoputyou ina fewsimplepositionsthat require your muscles to work for you, while challenging

yourmindtobecalm.Ifyoucanbecomfortableduringaplankpose, for instance, you will find ease in most othercircumstances in your life. So plank up and look forward to amoreacne-freeandstress-freelife.

PlankGetonallfours.Makesureyourwristsareunderyourshouldersandyourkneesareunderyourhips.Spreadyourfingerswide,likeyouaredigging into some nice, wet sand. Tuck your toes under andstraightenyourlegsandarms,bringingyourbodyintoastraightlinefromthetopofyourheadthroughthebottomsofyourheels.Keepyourstomachniceandstrongandliftthefrontofyourthighsup.Stayhere for five, long, deep breaths. If this is too intense gently loweryour knees to the floor. Always make sure you can breathe easilyduringthispose.

PlankPush-UpYoucandothiswitheitheryourkneeslifted,orloweredforabitlesschallengingversion.Listentoyourbodyandadjustaccordingly.Bendyour elbowsbackand lower your body in one straight linehalfwaydownuntilyourupperarmsareparallel totheground.Keepingyourbodyinastraightline,pressbackup.

SidePlankFromyourplankposepressintoyourrighthand,liftyourhipsslightly,androlltotheoutsideedgeofyourrightfoot.Lengthenyourleftarmout so that it’s straight and in linewith your shoulders. Look up atyourlefthand.Youcaneitherkeepthefeetastheyare,stackthemontopofeachother ifyoufeelsteady,or if this is toomuch, loweryourrightkneedownsoyoucanfeelmorestable.Stayherefortwolong,deep inhalesandexhales.Rolldownandthroughaplankposeandtrytheotherside.

BowFromaplank,bendyourelbowsandslowlylowerdownuntilyouarelyingonyourbelly.Bendyourknees,andreachingbackandaround,grab the outside of your ankleswith your hands. Gently press yourfeetintoyourhands.Yourbodywillliftandyourbackwillarch.Don’tforce your back to open, but use the pressure of your feet in yourhandstotakeyourbodytowhereitcanmoveeasilywithyourbreath.Stay here for three long, deep breaths and slowly lower down. Ifgrabbingbothfeetatonceisn’tpossibletrydoingoneatatime.

ADD/ADHD

For many children and adults, a wandering mind is more than adistracting problem. It is the core symptom ofADD andADHD.Yogahasbeenshowntohelpfocusandcalmthemindandeasetheproblemsof

peoplesufferingfromthesedisorders.Evenifyoudon’tsufferfromeitherone,asasocietyweareconstantly“on,”constantlyoverstimulated.We’replugged into our mobile devices and constantly sending and receivingmessagesalldaylong.Itcanbeeasytogetcaughtupinthisfrenzyandhardtostepbackandfocusononethingatatime.Thetimewespendonthecomputercanfurthershortenourattentionspan.

AstudyrandomlyselectedchildrenwithADHDtoeitherpracticeyogaor follow a more traditional exercise routine. Hands down, the winnerwasclear.ThechildrenwhopracticedyogaimprovedtheirattentionandhadfewerADHDsymptomsversustheexercisegroup.

THEADDANDADHDYOGACURE

Just as stress reduction has a deeper effect on your overallhealth,cultivatingtheabilitytopayattentiontakesyoumuchfurther than only improving your ability to focus. Payingattentionwithout getting involved in our racing thoughts andresponding to every impulse of our bodies withoutconsiderationisessentialindevelopinglastingeaseofbodyandmind.Livingwithabodyandmindthatareateaseismuchmoreenjoyablethan livingwithamindthatshoots fromthoughttothought likeapingpongball, fidgetingand twitching toworkoutitsrestlessness.

Thisroutineisdesignedtorelaxandfocusthemindthroughabitofphysicaleffort.Mostofushaveexperiencedasuperhardandlongday,thekindwhere,atitsend,allyouwanttodoisgohome, lie down on the couch, and veg out for the night. Asadults we find ourselves polarized between effort andrelaxation. Either we are working really hard andsimultaneously building stress and tension in our bodies andminds,or relaxing likepros. Ifwecan learnto findtheease in

oureffort,wecanactuallyberelaxingallofthetime.

Whenwefindthiseaseinourlives,ourmindscandropalltheexcessactivitythatisn’tusefulandjustclogsupourbrainsandbodieslikeabacked-updrain.ThinkofthisroutineasDranoforarestlessmind.Tryiteverydayandsetupagreatnewhabit.

ChairStand up tall with your feet parallel to each other, under yourhipbones.Shouldersshouldbeinalinewithyourhips.Standwithyoureyesclosed for three long,deepbreaths.Onyournext inhale,bendyour knees and sink your hips down like you are sitting in a chair.Reachyourarmsuptowardyourears,keepingyourshouldersbladesdownyourback.Relaxyourface.Allowyourmusclestoworkforyou

without getting involved. If thoughts begin to enter your mind,observethemandthengentlysendthemontheirway.Stayhereforfivelong,deepbreaths.Ifyourbodystartstofeellikeit’sworkingtostay in thisposition, that’sagood thing, it justmeansyouarealiveandhavea functioningbody.Breathefulleranddeeper togiveyourbodywhatitneedshere.

StandingForwardBendShoulderOpenerStandcomfortablywithyour feeta few inchesapart. Inhaledeeply.Asyouexhale,gentlyfoldyourtorsoforwardoveryourlegs.Interlaceyourhandsbehindyouand letyourarmsfalloveryourback. Ifyourhamstringsfeeltense,bendyourkneesslightlyandrestyourbellyonyourthighs.Relaxmoredeeplyintotheposewitheachexhale.Begin

to lengthen your exhales a bit more than your inhales; this willencouragethebodytoopenandthemindtosettle.Stayhereforfivelong,deepbreaths.

StandingFromtheshoulderopenerpose,releaseyourclaspedhandsandrest

yourfingertipsonthefloor.Bendyourkneesslightly,relaxyourheadandneck,andslowlyrolluptoastandingposition,onevertebraatatime.Yourshouldersshouldbealignedaboveyourhipsandthetopofyour head should feel almost like it’s floating up. Take a long deepinhale throughyournoseandexhaleout throughyourmouth.Closeyour eyes and bring your attention to your breath. Lengthen anddeepenyour inhalesandexhalesandcontinuebreathingatthisniceslowpaceforfivefullbreaths.Gentlyopenyoureyes.

CorpseLiedownonyourback.Openyourlegshipwidthapart,orabitwider,dependingonwhat’smostcomfortableforyou.Relaxyourarmsabitout to your sides, palms facing up. Take a big inhale through yournose, exhale all the air out through your mouth. Repeat the samebreathingpatterntwicemore.Nowletyourbreathingbenaturalandsimplyrelaxforthreetofiveminutes.When you are ready to come out of the pose, slowly start to

deepen your breath. Roll your wrists and ankles. Gently hug yourkneesintoyourchestandrockuptositting.

INHALE/HOLD,EXHALE/HOLD

Giving yourmind a specific task to do is often a very effective

waytocalmandfocusarestlessmind.We’regoingtopracticeasimplebreathingpattern,creatingameditationaimedatcalmingandfocusingyourmind.Inhaleslowlythroughyournoseasyoucounttofour,onebeing

the beginning of your inhale and four being at the very top. Atthe top hold all the air in for another count to four, and thenrelease the air slowly for another slow count of four. Holdwithoutbreathingforanotherslowcountoffour.Beginthecycleagainwithyournextinhaleandrepeatthisbreathingpatterntentimes.If you’d like to continue on with this meditation for a while

longerafteryouhavecompletedyourbreathingpattern, returnto natural, easy inhales and exhales. If your mind begins towander, gently guide it back to the breath. If you feel restlessalways feel free to adjust your seated position. Continuemeditatingforaslongasyou’dlike.Trytokeepthisupeverydayforaweekasafirstgoal.Fromthere,hopefully,you’llbehookedon the great benefits and you’ll continue doing it permanently.Enjoy!

Allergies

Whethertheyareseasonaloraffectyouyear-round,ifyousufferfromallergies,it’snofun.Runnynose,sneezing,stuffyhead,lossofsleep,andfuzzy concentration are symptoms that can be reduced and often doneawaywithentirelybyaregularyogapracticeandsomespecificbreathingtechniques.Allergies areworsened by stress,which causes physiologicalresponsesthatincludethereleaseofstresshormonesandhistamine,andtriggers inflammation. “Relaxation diminishes the fight-or-flightresponseandtherebyreducesallergicsymptoms,”saysJeffMigdow,MD,directorofPranayogateachertrainingattheOpenCenterinNewYorkaswellasaholisticphysicianattheKripaluCenterforYogaandHealth

inLenox,Massachusetts.

THEALLERGYYOGACURE

In curing allergies with yoga, we need to calm the nervoussystemso thebodycanbegin toworkproperlyagain.Wecanuseouryogapracticeasatooltoseeifwepushandforceourbreathandbodiesandcauseaggravationtooursystems,or ifwe are very calm and easy while we live/practice. Calm andeasyisthegoal.Therearenoextrapointsinyogaforclenchingupandmusclingyourwaythrough.

Thisroutineisdesignedtocalmthenervoussystem,openthelungs, and strengthen immunity; the three together can helpalleviate allergy symptoms. It’s useful to practice thesetechniques regularly even when not experiencing allergysymptomssoyoucancontinuetoshoreupyour immunityandimprove your overall health and well-being. The best cure isalways prevention. Do this routine daily when you areexperiencingallergy symptoms, and three timesaweekwhenyouarenot.

BellowsBreathingBeginwithseatedmediation.Afterafewminutesofmeditationyou’llbe ready to begin bellows breathing, which increases oxygen anddecreasescarbondioxide intheblood,cleansesthebody’ssystems,andclearsthemind.Make sure you remain in a comfortable seated position. This

techniquecanbeprettyintensesoyouwanttomakesureyou’renotstanding.You’ll take short and fast exhales through the nose. Your inhales

will follow the exhales naturally, but don’t force the inhales. Startslowandworktobuildingthebreathingtoaquickerrate.

Takea long,deep inhale.Exhalesharplythroughthenose, lettheinhale follow naturally and repeat at a medium pace for a fewseconds. Ifyoufeelcomfortable,start topickupthepaceuntilyouare exhaling pretty rapidly. Try to continue for thirty seconds to aminute. When you are ready to finish, slow down your exhalesgraduallyuntilyoucanresumenormal,deepbreathing.

AlternateNostrilBreathingThis breathing technique has some wonderful benefits, includingsoothingthenervoussystem,cleansingthelungs,calmingthemind,andenhancingrestandrelaxation.

Stayingseated,curltheindexandmiddlefingersofyourrighthand,so that they touch the insidesofyourpalm.For thisexercise,you’lluseyour ring fingerandyour thumb,whichprovideaperfect spaceforyournosetorestbetween.Press your ring finger over your left nostril and inhale for four

countsthroughyourrightnostril.Closeoffyourrightnostrilwithyourthumb so both nostrils are closed. Hold the air in for four counts.Release your ring finger and exhale the air out through your leftnostril for four counts. Reverse this pattern starting with inhalingthrough the left nostril, holding both closed, and exhaling out therightside.Repeatthisbreathingpatternforthreetofiveminutes.

SeatedChestLiftFromyourcomfortable,seatedpositionmoveyourarmsbackbehindyou and press your fingertips into the ground alongside your hips.Inhale and gently lift your chest straight up. Feel your spinelengthening. If it feels easy, lift your hips up to create even morelength in the chest and spine. Lower your hips down gently as youexhale.Repeatthismovementtwicemore.

Cat/CowFromseatedchest lift,comeontoall fourswithyourwristsdirectlyunderyourshouldersandyourkneesdirectlyunderyourhips.Spreadyourfingerswide,likeyouarediggingintowetsand.Bringyourspinetoaneutralpositionandtakeafewlong,deepbreaths.Asyouinhale,dropyourbellydowntowardtheground,allowyourbacktoarch,andlookupintoacowpose.Asyouexhale,roundyourbacklikeacatandlookinward.Repeatthismovementseveraltimes,movingalongwithyourbreath.Trytoavoidpushingyourbodytoachieveashape,butratherbreathedeeplyandallowyourbodytoopenuptowhereyourbreathcantakeyourightnow.

Child’sPoseGentlycomeontoallfours.Relaxyourhipsandsitbackonyourheels.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stayhereforfivelong,deepbreaths.

REAL-LIFECURES:Justin’sFightwithFlowers

IwassittinginawaitingroomonespringdayinManhattanandayoungmannamedJustinwassittingatreceptionandsneezingup a storm. There was a beautiful bouquet of fresh flowerssittingnexttohimonhisdesk.Helookedatmeandsaidnothingwasworking.Hesaidhewastakingallof theover-the-counterdrugs for allergies, and every day his symptoms kept gettingworse.Theflowersweresettingthemoffatthatmoment,buthe said it was pretty bad all day long no matter what. Isuggestedmovingtheflowerstothewaitingroomtable,andhethought that was a great idea. I picked them up and movedthem.Hesaidhisthinkingwasevena littlecloudedandhefeltjust awful. I asked him if he was interested in learning abreathing technique that I thought could help him. He said hewould tryanything. I talkedhimthroughsomealternatenostrilbreathingandwepracticed it together for about twominutes.Hesaidhefeltalotbetterfromjustthetwominutesandwouldcontinue practicing on his work breaks and at home. If twominutescanhelp,imaginewhatadailypracticecando.

HeadstandPrepHeadstands are great fun and they’re great for you. They calm thebrain, relieve stress, stimulate the pituitary and pineal glands, andstrengthen the lungs, and are therapeutic for asthma and sinusitis.Howtogetreadyforone?Interlaceyourfingerslooselyandplacethesidesofyourhandson

the floor. Place the top of your head in the space formed by your

cuppedhands.Stayhereforafewbreathstogetcomfortable.Ifthisis not comfortable, backoutof it andgoback to child’s pose. Tuckyour toes,straightenyour legs,and liftyourhips toward thesky. Inthis position you are getting a lot of the benefits of a headstandwithout your feet ever leaving the ground. Stay here for ten long,deepbreathsandwhenyouareready,gentlyloweryourkneestothegroundandrelaxintochild’spose.

HeadstandMastering a headstand usually takes time, so remember to havepatienceandalsotohavefun.Ifyouarecomfortableintheheadstandprepposition,starttowalk

your feet in toward your body so that your hips line up over yourshoulders and your back is straight. Stay here for a few breaths. If

youfeelgood,bendonekneein,bringingyourheeltoyourhip.Bringitbackdownandtry theother leg. Ifyouaresteadywithone leg, trybothlegsatthesametime.Whenyourheelsarepulledintowardyourhipsandyoufeelsturdyandstable,slowlyextendyourlegsstraightup.Stayfortwentylong,deepbreaths.Whenyouarereadytocomedown,slowlyloweronelegatatimeandrestinchild’sposeforafewbreaths.

Anxiety

Weallexperience someanxiety from time to time.Whetherwearestressedaboutanupcomingeventordeadline,theoutcomeofatest,orinanticipation of an important meeting, how we deal with the feelingssurrounding these moments is important. Stress is a part of life anddoesn’t necessarily disappear the moment we begin a regular yogapractice.Butwedolearnhowtohandleitawholelotbetter.Yogagivesusphysicalandmentalspacebetweenourselvesandapotentialstressfulsituation.

In a German study published in 2005, twenty-four women whodescribedthemselvesas“emotionallydistressed”tooktwoninety-minuteyogaclassesaweekforthreemonths.Acontrolgroupmaintainednormalactivities andwas askednot to begin a stress-reductionprogramduringthis time. At the end of the three months, women in the yoga groupreported improvements in perceived stress, depression, anxiety, energy,fatigue,andwell-being.Theirdepressionscoresimprovedby50percent,anxiety scoresby30percent, andoverallwell-beingby65percent.Thecontrolgroupreportednoimprovement.

THEANXIETYYOGACURE

Whether the stresses of daily life are a little or a lotoverwhelming, yoga can help ease anxiety big-time and leadyoubacktofeelinggreatagain.

This routine is designed to ease excess tension in the bodyandmind.Doitdailytoeaseanxietyandcalmthemind.

REAL-LIFECURES:Tyler’sAnxietyDisorder

Tylerstartedyogaforexercise.Hesoonfoundthatafterafewclasses the yoga helped him relax and deal with feelings ofoverwhelminganxietythatheexperiencedonadailybasis.Tylersoonlearnedyogaisverydifferentfromotherformsofexercisethathe’dbeen involvedwith, likegym trainingand running.Hefound that when he moved his body with the direction of hisbreath instead of willing his mind to push his muscles, heexperiencedaprofound senseof ease in his ownskin.Hewasabletocultivatealastingabilitytorelaxandbeeasyinhisbodyandmindthrougharegularpractice.

AlternateNostrilBreathingBeginwithafewmomentsofseatedmeditation.Stayingseated,curlthe indexandmiddle fingersof your right hand, so that they touchtheinsidesofyourpalm.Press your ring finger over your left nostril and inhale for four

countsthroughyourrightnostril.Closeoffyourrightnostrilwithyourthumb so both nostrils are closed. Hold the air in for four counts.Release your ring finger and exhale the air out through your leftnostril for four counts. Reverse this pattern starting with inhalingthrough the left nostril, holding both closed, and exhaling out therightside.Repeatthisbreathingpatternforthreetofiveminutes.

SeatedEasySideBendStayingseated,gentlyleanovertowardyourleftsideandpressyourleft palm and forearm into the ground alongside your body. Extendyour right arm straight up overhead. Stayhere for three long, deepbreathsthentrytheotherside.

SeatedEasyTwistStaying seated, inhale and lift your left arm straight up. As youexhale, grab your right knee with your left hand. Press your rightfingertips into the ground behind your hips. Inhale and sit up tall.Exhaleandtwistyourtorsofurthertowardtheright.

SeatedArmCross,HoldKneesFromyourseatedtwistkeepyourlefthandonyourrightknee,inhaleandliftyourrightarmupandovertograbholdofyourleftknee.Yourhands should now be holding opposite knees. Relax your torsoforwardoveryourlegs.Relaxyourheadandneck.Stayhereforthreelong, deep breaths then slowly roll up to sitting. Perform the samemovementsbeginningwithseatedeasytwistontheotherside.

Cat/CowCome onto all fours, with yourwrists directly under your shouldersandkneesdirectlyunderyourhips.Spreadyourfingerswidelikeyouaredigging intowetsand.Bringyourspinetoaneutralpositionandtake a few long, deep breaths here. As you inhale, drop your bellydowntowardtheground,allowyourbacktoarchand lookup intoacowpose.Asyouexhale,roundyourbacklikeacatandlookinward.Repeat this movement several times as you breathe. Try to avoidpushingyourbodytoachieveashape,butratherbreathedeeplyandallowyourbodytoopenuptowhereyourbreathcantakeyourightnow.

DownDogAtthetopofyournextinhaleinyourcowpose,withyourbackarchedandyourgazeupward,tuckyourtoes,liftyourhips,andpressbacktoa down dog. Reach your heels toward the ground. Relax yourshouldersandrelaxyourheadandneck.Stayhereforfivelong,deepbreaths.

Child’sPoseFromdowndog,gentlyloweryourkneestotheground,shiftyourhipsbacktositonyourheels,andrelaxyourforeheadontheground.Stayhereforfivelong,deepbreaths.

Arthritis

Ifyouhave arthritis, practicing yoga canhelp in relieving joint pain,swelling,stiffness,andlimitedrangeofmotion.Arecentstudyconductedin theUnitedArabEmiratesexaminedforty-sevenrheumatoidarthritispatients who completed twelve sessions of Raj yoga (a gentle form ofyoga).The study’s author,Dr.HumeiraBadsha, said, “While our studyhas been conducted in a small group of patients, the results show clearbenefits for patientswho regularly practice.We believe that practicingyoga for a longer term could in fact result in further significantimprovements and we hope our study drives further research into thebenefitsofyogainrheumatoidarthritis.”

Meditation has also been shown to help people deal with arthritis.“Meditation is becoming increasingly popular as away to treat chronicillnesssuchasthepaincausedbyarthritis,”saidDr.ChristopherBrown,whoconductedameditationstudyonarthritis sufferers.“Theresultsofthe study confirmhowwe suspectedmeditationmight affect thebrain.Meditation trains thebrain tobemorepresent-focusedand therefore tospend less time anticipating future negative events. This may be whymeditation is effective at reducing the recurrence of depression, whichmakeschronicpainconsiderablyworse.”

THEARTHRITISYOGACURE

Toeasearthritis,practicemeditationatleastonceperdayfor

fivetotenminutes.Workuptomeditatingtwiceperday,rightwhenyouwakeupandbeforebed,forbetterresults.

HandsandKneesWristReleaseCome onto all fours. Make sure your wrists are directly under yourshoulders, same for your knees and hips. Spread your fingerswide.Turnyourrighthandasfartotherightasitwillgo,sotheheelofyourhand is facing forward and your fingers are facing your body. Pressyourpalmintotheground.Gentlyputweightonthewristandrollintothe hand, breathing deeply into any tight areas that you find. Stayhere for five long, deep breaths, then do the same with the otherhand.

HandsandKneesFistReleaseStaying on all fours, make tight fists with both hands, bend yourelbows out to the sides, and place the tops of your hands on theground, your knuckles should be facing each other. Begin tostraightenyourelbowsbutonlystraightenasmuchasyoucanwhilekeeping a tight fist. You should feel a stretch on the tops of yourwrists.

DownDogFromallfours,tuckyourtoes,liftyourhips,andpressbackintodowndog. Reach your heels toward the ground. Relax your shoulderstowardthegroundand relaxyourheadandneck.Stayhere for fivelong,deepbreaths.

DownDog,LiftHeelsIn your downdog, inhale and lift high onto your toes, reaching yourheelsandhipsstraightup.Exhaleandlowerbackintoyourdowndog.Repeattwicemore.

Bingeing

In a study published in 2009 by researchers in Australia, a group ofwomen between the ages of twenty-five and sixty-three who werediagnosedwithbinge-eatingdisorderparticipatedinatwelve-weekyogaprogram aimed at reducing the severity of their disordered eatingpatterns.Thegroupthatpracticedyogareportedsignificantreductionsin

their binge eating behaviors. The control group reported no significantchange.

THEB INGEINGYOGACURE

Theyogacurewhen itcomestobingeeatingandothereatingdisorders often deals with settling the mind and curing it ofanxiety,worry,fears,andtheneedforcontrol.Yogahasawayof evening us out, and bringing us back to balance.Whenwehaveahardtimegettingoutofourownway,yoga istheretohelp.

This routine is designed to ease the mind and engage thebodyinarelaxedway.Dothisroutinedaily.

DownDogSplitFromyourmeditation, comeonto all fours. Tuck your toes, lift yourhips,andpressyourlegsbackintodowndog.Inhaleandliftyourrightlegstraightup.Keepyourhipssquaresothetoesofyourrightfootarepointingdowntoward theground. Liftup fromtheverybackofyour upper thigh. Press down firmly through both hands evenly.Reachoutthroughbothheelsevenly.

Warrior2Lift your right knee in toward your forehead and gently place yourfoot between your hands.Make sure your left heel is grounded, sothatboth feetare firmlyplantedontheground.Press throughyourfeettostanding,andbringyourtorsoupinalignmentoveryourhips.Angle yourback foot so your toesarepointing slightly forwardandyour heel extends farther behind you. Open your arms straight outand away from your torso, right arm in front of you, and left armbehindyou,palmsdown.Lookoveryour fronthand.Bendyour rightkneesoyour thigh is parallel to theground.Stayhere for ten long,deepbreaths.

ReverseWarriorKeeping your legs where they are, lean back toward your left leg,lettingyourlefthanddrapedowntowardyourcalf.Extendyourrightarmstraightupoverhead.Stayherefortwolong,deepbreaths.

ExtendedAngleKeepingyourlegswheretheyare,bringyourtorsoforwardoveryourfront thigh. Press your right forearm into your right thigh and openyourchestoutwardandup.Extendyourleftarmupandoveryourleftear.Looktowardyourleftpalm.Stayhereforfivelong,deepbreaths.

ExtendedAngleBindFromyourextendedangle,ifthereisroom,wrapyourrightarmunderyourupperthigh.Wrapyourleftarmaroundyourbackandhookyourhands together. Lengthen your torso upward. Feel as if you arereaching upward with the top of your head and back through theoutsideedgeofyourbackfoot.Comebackintoadowndoganddotheroutineonyourotherside.

BlurredVision

A lotofus spend longhours in frontof a computer screen,which cancause dry eye, eyestrain, and blurred or double vision. A recent studypublished inHead & Face Medicine reported the effects of eye yogatreatmentonprofessionalcomputerusersinBangalore,India.Employees

ofasoftwarecompanyeitherpracticedyogaor tookpart inrecreationalactivitiesdailyforsixtydays.Theresearchersfoundthattheyogagrouphad a 30 percent decrease in eye problems, including dry eye andeyestrain. However, the recreational group had an increase in eyecomplaints.

THEBLURREDV ISIONYOGACURE

Ifwespenda lotofourdayatthecomputer, it’s importanttocombat theeyestrainwithyoga.Thereareseveral techniquesthatcansootheandrepairvision. It’salsoagood ideatokeeprecreationalcomputertimetoaminimumtoavoidfurthereyedamage.

This routine isdesignedtoeasestressontheeyes, improverelaxationofthemusclesaroundtheeyes,andimprovevision.Doitdailytoimprovevision.

CalmEyesSit comfortably. Relax your shoulders and sit up straight. Rub thepalms of your hands together to get some heat going. Close youreyes,presstheheelsofyourhandsgentlyintoyoureyesockets,andrest your fingers against your forehead. Breathe naturally. Releaseyourhandsandletthemhangatyoursides.

EagleStand up and bring your feet parallel to each other, directly underyourhips. Inhaleandbendyourknees,sittingbackintoachairpose.Shiftyourweightontoyourleftlegandcrossyourrightlegontopofyour left leg,andhookyour right footaroundyourankle.Wrapyourright arm under your left arm and bring your arms in front of yourface. To stay balanced sit down through your hips asmuch as you

lengthenupthroughyourarms.Keepyourgazeforward,throughyourarms. This pose strengthens your peripheral vision. Stay here forthreelong,deepbreathsthentrytheotherside.

BrokenHeart

Whenyourhearthasbeenbroken the last thingyoumight feel likedoingisgettingupandmoving,butitcanbethebestthingforyou.Theclinical term “stress cardiomyopathy,” known as “broken heartsyndrome,”cancausesymptomsthatmimicaheartattack.Theytypicallyoccurafterthedeathofalovedone,orabigphysicalstrainlikesurgery,andthetriggersaresubtleandhardfordoctorstopinpoint.Arecentstudypublished in the Journal of the American Medical Association hasshown how different “broken heart syndrome” is from other heartconditions.Unlikeaheartattack,whereheartcellsdie,leavingscartissuebehind, with stress cardiomyopathy, the heart cells are temporarilystunned, but not irreversibly damaged. “This definitely shows, usingMRI, that the pathophysiology of this condition is very different. Itclearly separates this from other kinds of heart and muscle disorders,”says Dr. Ilan S. Wittstein, a cardiologist and assistant professor at theJohnsHopkinsUniversitySchoolofMedicineinBaltimore.

Yoga brings us back to our center, grounds us. When we are goingthroughtimes that shakeus toourcore, troublingusemotionally, somegentleyogaposescanhelpusbegin toheal. Ifyouhavea seriousheartcondition,ofcourse,consultyourdoctor.

Whenwe feel tender emotionallywe can actually take advantage oftheopennesstotakealookathowwefeelaboutourlifeingeneral;wecanusethesehurtstogainsomeperspective.Thisperspectivewillhelpusgrowandfeelstableandgetbacktoourusualhappyselves.

THEBROKENHEARTYOGACURE

Theyogacureforabrokenheartistosimplygetbackonyourfeetanddosomeyoga,onebreathatatime.It’sthefirststepingettingbacktofeelinglikeyourselfagain.

This routine is designed to open the chest (heart area), getyourbodymovingsoyoucangetoutofyourhead,andreleasetension,whetherphysical,emotional,orboth,that isstored inyourbody.Trythisroutinewheneveryouhaveabrokenheart.Doitdailyuntilyoustarttofeellikeyourselfagain.

StandingArmReachStand tallwith your feet a few inchesapart, parallel to eachother.Yourarmsshouldbeloose,atyoursides.Restyourshouldersdown,andwidentheareaacrossyourcollarbones.Takeabig,deep inhaleand liftyourarmsupstraight,as ifyouareembracingthesky.Drop

yourtailbonetowardthegroundandliftyourchestup.Asyouexhale,loweryourarmsdowntoyoursides.Repeatthistwicemore.

LowLunge,BackKneeDownArchCome into a low lungewith your right leg forwardandyour left legback. Sink your hips low toward the ground. Take three long, deepbreaths here. Gently lower your back knee to the floor. Walk yourfingertips back so they are under your shoulders. Sink your hipsforward,dropyourtailbonedown,andarchyourchestup.Stayhereforfivelong,deepbreaths.

Split(withblock)Grabablock.Fromyourlowlunge,loweryourbackkneedowntotheground. Flex your front foot and slide your heel out in front of you.Place the block under your right thigh to stabilize your body, ifneeded.Walkyour fingertipsbacksoyourshouldersareaboveyourhips.Liftyourchestup.Stayherefortenlong,deepbreaths.Gently bring yourself out of the split by sitting to the side and

makingyourwaybacktodowndog.Walkyourfeetuptoyourhands,rollyourtorsouptostandingandrepeatthewholeroutineuptothispointontheotherside.

PigeonPoseComeintoalowlungewithyourrightlegforward.Gentlyloweryourrightleg,stillbentattheknee,sothatit’srestinginfrontofyouinareverseV.Yourrightkneewilllieonthegroundbyyourrighthandandyourrightfootwillliebyyourlefthand.Restyourhipsonthegroundoronablanketorpillow.Situpastallasyoucaninthisposition.Yourhipsand shoulders shouldbeworking toward facing the front. Stayherefortenlong,deepbreaths.

PigeonThighStretchIf itfeelsgoodinyourpigeon,bendyourbackkneeandgrabholdofthe inside of that ankle with your left hand. Gently pull your foottowardyourthigh.Ifthereisanypainintheknees,letgo,backoutofthisslowly,andrelax.

FullPigeonIfitfeelsgoodandthereisroomtogofurther,slideyourfootintothecrook of your elbow and link hands. Stay here for five long, deepbreaths.Dotheentireroutineontheotherside.

BridgeLiedownonyourback.Bendyourknees,grabholdofyourankles,andplaceyourfeetonthegroundrightnexttoyourhipssoyourkneespoint straight up. Press your arms into the ground alongside yourbody and lift your hips straight up. Lift your chest up and slightlybehindyou.Lengthenyourkneesinfrontofyou,outfromyourhips.Try to avoid letting them open out to the sides. Stay here for fivelong,deepbreaths.

BridgewithBlockFor amore restful option place a block under your lower back and

stay there for ten long, deep breaths. Favor your exhales slightlymorethanyourinhalestoopenthebackwithease.

WheelBendyourelbowsandplacethepalmsofyourhandsonthegroundaroundyourears.Bringyourelbowsinsotheyaren’tsplayingouttothesides.Liftupinyourchest,andbegintostraightenyourarms.Asyou straighten your arms keep lifting up through your upper back.Your lowerbackwillarchbutkeepthefocusonyourupperbacksoyou don’t crunch the lower spine. Press down evenly through bothfeetandimaginereachingoutthroughyourknees.Stayhereforfivelong, deep breaths. To come down, gently tuck your chin into yourchest,bendyourelbows,andlowerdownslowly.

BulgingBelly

Whetherit’sfromovereatingordrinkingtoomuch,orifthetummyisjustaproblemareaforyou,somesimpleyogamovescanhelpstrengthenyourcore,flattenyourbelly,andleaveyoufeelingstrongandconfident.I’m sure you won’t be surprised when I say that the best way toaccomplishthisistopracticeregularly.Theseposesareagreatstart,butdothemeverydaytostrengthenyourcorefromtheinsideout.Wealsoknow thatyoga’s effect on themind/body connectionhelpsus tomakebetter foodchoices, sokeepinguparegularpracticewillputyou in themoodtoeathealthyanddrinkless,andasaresultalsoshrinkthebulge.

THEBULGINGBELLYYOGACURE

Thebestwaytoflattenabulgingtummyistodoalotofyoga.It’s important to engage the entire body to reduce excessweighteverywhere.Cultivatingastrongcorewillmakeiteasiertostrengthenandtonetherestofyourbodybecauseyou’llbemorestableandmoreenergizedoverall.

Thisroutineisdesignedtoengagethemusclesofyourentirebodyandfocusthemind.Youwillbeworkingyourcore,butyouwill also be working the big muscles of your thighs andshoulders, and all of the littlemuscles in between. Staywithyourbreathandtrytomovelikeyouarewadingthroughwater,usingonlythemusculareffortyouneed.Doitdaily.

DownDogSplitCome onto your hands and knees. Spread your fingers wide. Tuckyourtoes,liftyourhips,andpressbackintoadowndog.Reachyourheels for theground, relax your shoulders, and relax your neck andhead.Stayhereforfive long,deepbreaths. Inhaleand liftyourrightleg up behind you, keeping your hips square, back toes flexed, andpointeddown.Liftfromthebackofyourthighandliftthelegalittlehigher. Press down through both hands and out through both feetevenly.Stayhereforthreelong,deepbreaths.

DownDogSplit,KneetoForeheadFromdowndogsplit,liftyourhipsandbellyhighandbringyourrightkneetotouchyourforehead.Holdhereforonelonginhaleandexhaleandpressbacktodowndogsplit.

DownDogSplit,KneeAcrossFromdowndog split, keep your hips andbelly lifted high, andbringyourrightkneetowardthebackofyourleftupperarm.Holdhereforone long inhaleandexhaleandpressbacktodowndogsplit.Loweryourrightlegtodowndoganddothethreeposeswithyourleftleg.

BoatSit on your hips, keep your back long, lean back slightly, hold yourbellyinandup,andliftyourlegsupsoyourshinsareparallelwiththeground. If this is too much pressure, grab hold of your ankles forsupport.Stayherefortenlong,deepbreaths.

LegRaiseandLowerLegLiedownonyourback.Raiseyourlegsstraightupintheair.Keepingyourlowerbackrelaxedintotheground,slowlyloweryourlegsdowntowithinaninchofthefloorandslowlyliftthembackup.Repeatthismovement tenmore times. If thismovement pinches or hurts yourback,sitonthetopsofyourhands,withyourarmsunderyourbodyandbendyourkneesslightly.Youshouldn’tfeelanypaininyourbackwhen you do this movement, so adjust accordingly. When you’refinished,hugyourkneesintoyourchestandrockgentlyfromsidetoside.

Cellulite

It’sprettyuniversal towant to feelgood, strong,andcomfortable inyour own body. No one wants to live with cellulite. It can make youuncomfortable and make clothing choices tricky, and bikini seasonterrifying. These swollen fat pockets are caused by unhealthy habits,hormonalchanges,badlymphaticcirculation,andtoxinsdepositedundertheskin.Thegoodnewsis,wecandoawholelottoimproveourhealth,minimizeorevengetridofcellulitecompletely,and,most importantly,feelgoodaboutourselvesintheprocess.

THECELLULITEYOGACURE

The yoga cure for cellulite is getting your body movingregularly.We’ll get the circulation going,move through posesthat target thehips, thighs,andbutt, and in theprocesshelpreduceexcessbody fat. It’s important topractice regularly togainthemostbenefit.Reducingprocessedfoodsanddrinkingalotofwateralsohelptoridthebodyoftoxinsthatgetstoredinthe fatofyourbody.Begin the routinewithseveral roundsofsunsalutationstogetyourcirculationgoingandyourmusclesengaged.Dothisroutinedaily.

DownDogSplitComeontoallfours.Spreadyourfingerswide,tuckyourtoes,liftyourhipsandpressbackintodowndog.Inhaleandliftyourrightleghigh.Keepyourhipssquare.Pressevenlythroughbothhandsandfeetandlift theback of your right thigh straight up. Stay here for five long,deepbreaths.

HighLungeArmsDownFromyourdowndogsplit,liftyourkneeintowardyourforeheadandplaceyourfootonthefloorbetweenyourhands.Pressdownthroughyour feet to a standing lunge, reaching your arms behind you andbringingyourshoulders in linewithyourhips.Relaxyourarmsdownbyyoursides,openyourpalmstofacefront,andsinkyourhipslow.Stayhereforthreelong,deepbreaths.

HighLungeArmsandHipsUpFromthepreviouspose,inhaleandliftyourhipsandarmsup.Exhaleandlowerthearmsandhipsbackdown.Repeatthissamebreathandmovementpatterntwicemore.

HighLungeTwistFromyourhighlungewithyourarmsstilllifted,exhaleandopenyourtorso toward your right, and open your arms. Sink your hips lower.Stayhere for three long, deepbreathsand comeback to your highlunge.Pressyourpalmsdownto thegroundoneithersideofyour front

foot and bring your front leg back and your body into down dog.Gentlyloweryourkneestotheground,unspoolintoasittingposition,andgentlyandliedownonyourback.

ShoulderStandPressyourarmsdown intothefloorbyyoursides, roundyourback,and bring your feet over your head into a plow pose. (Refer to thepose list for reference in the back of the book if you’d like.) If yourneck feels tight, stay there and roll back down to lie on your backslowly.Ifyourneckfeelsgood,pressyourpalmsintoyourbacksothe

topsofyourfingerspointup.Wiggleyourelbowsclosertogetherandscoot your handsdownyourback closer to your shoulders. Lift thebacksofyourlegsstraightupsoyourbodyisinonestraightline.Stayhere for twenty long, deep breaths. Either close your eyes or keepyourgazesoftlyrestedonyourbellybutton.

Chillthe*&@#Out

Sometimes we’re overworked, sometimes we’re overtired,sometimeswe’re too stressed, and sometimeswe just need to chill out!When your body holds on to stress, it’s harder to relax, evenwhenwehavechill-outtime.Thesesimpleyogaposescanundostressesweholdinthebodyandmindsowecanfullyrelaxwithease.

THECHILLTHE*&@#OUTYOGACURE

When tension builds in us, it stays with us until we dosomethingabout it.Weoftenstoretension inoursides,spine,hips,aswellasourminds,sowe’llsend iton itswaywiththisroutine.Do itanytimeyouneed to takeachill pill, side-effectfree!

StandingSideOpenerStand with your feet parallel to each other, shoulders aligned withyourhips.Inhaleandreachyourarmsoutandup.Grabyourleftwristwithyourrighthand.Gentlypullyourleftarmupwithyourrighthand.Let your torso naturally arch over to your right side. Stay here for

threelong,deepbreathsandthenworktheotherside.

StandingForwardBendFromthepreviouspose,standstraightandcomfortably.Exhaleandbendyourtrunkforwardoveryourlegs.Letyourheadandneckrelax

and hang heavy. Press your fingertips on the ground. If yourhamstrings feel tightkeepaslightbend inyourkneestogivethemsomemorespacetorelaxandopen.

PlankMovefromforwardbendtolettingyourhandsrestonthefloorunderyour shoulders. Press your palms firmly into the ground, while youstepyourfeetbacktothetopofapush-upposition.Lengthenyourbody,stretchingforwardtothetopofyourhead,keepingyournecklong,andpushyourheelsback.Keepyourstomachniceandstrongand lift the front of your thighs up. Stay here for five long, deepbreaths. Ifthis istoo intensefeelfreetogently loweryourkneestothe floorand let it supportsomeofyourweight.Alwaysmakesureyoucanbreatheeasilyduringthispose.

BowFrom plank, bend your elbows and slowly lower your body to theground. Bend your knees, and reaching around from the outside ofboth legs, grab hold of the outside of your ankleswith your hands.Thisactionwillliftyourbodyandopenyourspine.Onlypressasfarasyou can while still breathing easily. Stay here for five long, deepbreaths thenslowly lowerdown.Takea fewbreathsasyou just liecomfortableonthefloor.

PigeonGet onto all fours then bend your right knee and gently move itforwardandlieitonitssideinfrontofyou(itshouldmakeaninvertedV). Straighten your left leg behind you and sink your hips into theground.Iftheydon’treachthegroundsitonapilloworablock.Turnyourhipsandshoulderssotheybothfaceyourfront.Doyourbesttositupstraighthere.Stayherefortenlong,deepbreaths.Dotheotherside.

ColdRepair

Colds can be repaired with yoga. That’s the good news. The evenbetternewsisthatthemoreyogayoupracticethelessyou’llgetcoldsinthe first place. A regular yoga practicewill strengthen your immunity.Youryogapracticeandtheseadditionalbreathingtechniquescancleanse

thebodyandthesinuses,leavingyoufeelingrefreshedandrelievedevenduringtheworstofcolds.

THECOLDREPAIRYOGACURE

Thisroutineisdesignedtostrengthenyourimmunity,clearyournasalpassages,balanceyournervoussystem,andcalmyou.Soeven ifyourcoldpersistsa little longer,doingthisroutinewillmake you more comfortable while you’re sniffling your waybacktogoodhealth.

BreathofFireSitting tall and comfortably, hands resting on your lap, close youreyesandtakealonganddeepinhale.Exhalealloftheairout.Begintobreatherapidlyinandoutthroughthenose.Pickupthepaceifyoucanandkeepyourinhalesandexhaleseven.Continueforoneminute.Afteraminuteslowdownyourinhalesandexhalesgraduallyuntilyoucomebacktolonganddeepbreathing.Gentlyopenyoureyes.

AlternateNostrilBreathingSituptall.Takeyourrighthandandcurldownyourindexandmiddlefinger into your palm. You’ll be left with your ring finger and yourthumb,whichisaperfectspaceforyournoseinbetween.Press your ring finger over your left nostril and inhale for four

countsthroughyourrightnostril.Closeoffyourrightnostrilwithyourthumbsobothsidesofyournostrilsareclosed.Holdalltheairinforfourcounts.Releaseyour ring fingerand letall theairoutyour leftnostril for fourcounts.Reverse thispatternand repeat for three tofiveminutes.

SeatedSpineTwistExtendyourleftlegoutinfrontofyou.Hugyourrightkneeintowardyourchestandplaceyourrightfootonthegroundnexttoyour lefthip,crossingitoveryourleftleg.Inhaleandliftyourleftarmstraightup.Asyouexhale,crossyourarmoveryourrightleg.Pressyourrightfingertipsonthegroundbehindyourhips.Inhaleandliftyourtorsouptall, exhale and twist your torso further to your right. Repeat thissamemovement and breathing pattern twicemore. Gently reversethetwistofyourtorsotorelease.Switchlegsanddothesamethingontheotherside.

HeadstandPrepSitonyourheels.Interlaceyourfingerslooselyandplacethemontheground.Placethetopofyourheadonthegroundsoyourfingersholdthebackofyourhead.Stayhereforafewbreathstogetcomfortableintheposition. Ifthisfeelsuncomfortable,comebacktositonyourheels.Stayhereforafewbreaths. Ifyouarecomfortable,tuckyourtoesand straightenyour legs. Stayhere for ten long, deepbreathsandwhenyouare readycomeoutof it gently, loweryourknees totheground,andrelaxinchild’spose.

HeadstandIfyouwanttomoveontoafullheadstand,starttowalkyourfeetintowardyourbodysoyourhips lineupoveryourshouldersandyourbackisstraightupanddown.Stayhereforafewbreaths.Ifyouarecomfortable here bendone knee in andbring your heel to your hip.

Bring itbackdownandtrytheother leg. Ifyouaresteadywithoneleg try both legs at the same time. When your heels are pulled intowardyourhips,slowlyextendyourlegsstraightup.Stayfortwentylong, deep breaths if you can. When you are ready to come down,slowly lower one leg at a time and rest in child’s pose for a fewbreaths.

Couch-stination

Ever get stuck on the couch, literally? What begins as a harmlessmomentoftotalbodyandmindrelaxationcanquicklydevelopintocozynestingthattakesasuddenturnfortheworseintozombie-likevegetationwithout much hope for a snappy return back to our normal, energeticselves.Oncewe hit the zombie state of couch-stinationwe literally getstuck in the couch. The cushions and pillows swallow us up likequicksand and we are done for. TV movies, snacks, magazines, books,everythingyoucouldeverwantiswithinarm’sreach,sonowonderit’ssoeasytogetburiedinthecouch.

THECOUCH-STINATIONYOGACURE

The only cure for couch-stination is to find just a bit ofinspirationtobeginsomesimpleandmindfulmovements.Knowthatstartingoffslowwillhelpbringvitalitybackintoyourbodyandenergizeyourwholesystem.Onceyoubeginthesesimplemovements designed to increase circulation and range ofmotion,you’ll beback toyourusual self inno time. If youaresuffering from couch-stination and have even the slightestdesire to get some movement and energy back into yoursystem, this routine can help. And the best part is you don’t

evenhavetogetoffthecouchtodoit.Fairwarning:afteryoudothis routineyoumaybe inspiredtogoforawalkandenjoysomenon-couch-relatedactivities.

RecliningSingleKneeHugLie down on your back. Hug your right knee gently into your chest.Witheachexhale,drawyourkneeclosertoyourrightshoulder.Stayhereforfivelong,deepbreaths.

ReclinedSingleKneeHugTwistFrom your reclining knee hug, cross your right knee over your bodytowardyourlefthip.Openyourarmsoutoneithersideofyou,layingyourpalmsflatonthecouchifyoucan. If it’stoosmallaspace,just

keepyourhands looselyfoldedatyourhips.Looktowardyourright.Stayherefortenlong,deepbreaths.Dotheothersidestartingwiththerecliningkneehug.

HalfHappyBabyStill lying down on your back, hug your right knee into your chest.Point thebottomofyour footstraightup.Grabtheoutsideedgeofyourrightfootwithyourrighthandandpressyourkneedowntowardthecouchwiththestrengthofyourrightarm.Stayhereforfivelong,deepbreathsthendotheotherside.

SeatedAnkletoKneeSituptall.Bendyourkneesand foldyour legs towardyouas ifyouwerecomingintoaseatedmeditation.Liftyourrightlegandstackitontopofyourleftlegsoyourrightankleisontopofyourleftkneeandyourrightkneeisontopofyourleftankle.Stayherefortenlong,deepbreathsthendotheotherside.

Depression

Ifyouaresufferingfromseveredepression,seeingaphysicianisagreatplacetobegin.Butwhetheryousimplyhaveacaseoftheblues,oramoredaunting depression cloud is looming over your head, fortunately therearesomesimplepracticesthatcanhopefullylightentheloadquiteabit.RegularpracticerestingthemindonthebreatheasesanxietyandraisesGABA levels in thebrain, sendingdepressionon itsdark, sadway.Thenoncompetitive, rhythmic aspects of yoga are also comforting and go alongwaytowardhealingthewholeperson.

THEDEPRESSIONYOGACURE

The yoga cure for depression is simply to practice regularly,evenwhen you don’t feel like it. A little bit of yoga is betterthannothing.Themoreyoupractice,thebetteryou’llfeel.

Thisroutine,likemanyoftheothers,isdesignedtocalmandfocus themindandsimultaneously settle tension in thebody,while strengthening the body from the inside out. It alsochallengesyourbalanceabitsowecanhavea littlefun!Do itdaily.

StandingArmReachInhaleandliftyourarmsouttoyoursidesandup,fillingallthespacewithyourbreathandyourmovement.Relaxyourtailboneandliftyourchest. Keep your shoulders relaxed and down and look up whilekeepingyourfaceandyourforeheadrelaxed.

TreePoseStand tall and comfortablywith your feetparallel anda few inchesapart.Shiftyourweight intoyour left leg.Bendyour rightknee intoyourchestandhugyourshinwithyourhands.Grabholdofyourrightanklewith your right hand and press the bottom of your right footintoyour left innerthigh.Keeppressuregoingbothways,fromyourthigh intoyourfootandyourfoot intoyourthigh, just likeamagnet

stucktoafridge.Eitherstayherewithyourhandholdingyouranklefor balance, or reachyour arms straightup. Stayhere for five long,deepbreaths.Trythesamethingonyourotherside.

Warrior3Hugyourleftshinintoyourchest,thenextenditstraightbackbehindyousoit’sparalleltotheground.Flexyourleftfootandpointthetoesdown.Bringyourfingertipstothegroundtostabilizeyourself.Reachyourarmsout in frontofyousoyourbody is inastraight line fromyourfingertipsallthewaydownyourbackandoutthroughyourleftheel.Stayhereforthreelong,deepbreaths.Bendbothkneesslightlyandagainhugyour leftshin intoyourchestandplaceyour leftfootnexttoyourrighttocomebacktostanding.Dothesamethingontheotherside,startingwithtreeposefirst.

Diabetes

Yoga practice has been found beneficial for helping people withdiabetes. Findings from several studies indicate that yoga may benefitdiabetespatientsbyreducingbodyfat,helpingwithbloodsugarcontrol,fighting insulin resistance, and improvingnerve function.Yoga reducesstress, which reduces levels of glucose, and possibly improves insulin

response.Yogaalsohelps regulatebloodpressureand cholesterol levels,which plays a big role in the development of diabetes and its relatedcomplications.Yogaisalsobeneficialforstimulatingpancreaticfunction,whichsecreteshormonesthataffectthelevelofsugarintheblood.

THED IABETESYOGACURE

The yoga cure for diabetes is to first prevent getting thissicknessbykeepinga regularpracticeandhealthy lifestyle. Ifyou already have diabetes, our aim together is to preventfurther complications from developing and to improve thefunctions of the body’s systems. A regular practice can helpbring your body back toworking for, not against you. Do thisroutine daily, along with sun salutations, to get your entirebodymovingfluidly.

PlowStart lyingdown,pressyourarmsdown intothefloorbyyoursides,roundyourback,andbringyourfeetoveryourheadintoaplowpose.Ifyourneckfeelsprettytightinplow,staythereforalittlelongerand

rollbackdowntolieonyourbackslowly.

ShoulderStandIfyourneckfeelsgoodinplow,pressyourpalmsintoyourbacksothetopsofyourfingerspointup.Wiggleyourelbowsclosertogetherand

scoot your handsdownyourback closer to your shoulders. Lift thebacksofyourlegsstraightupsoyourbodyisinonestraightline.Stayhere for twenty long, deep breaths. Either close your eyes or keepyourgazesoftlyrestedonyourbellybutton.

DroopyShoulders

Alldaylongourshoulderstendtodroopfurtherandfurtherforward.Ifwecontinuethisdroopingdayafterdayforyearsofourliveswewillendup all hunched over, shrinking our size and causing our bodies a lot oftotallypreventable tension.Whetheryour shoulders sag fromcomputeruse,poorposture,orbecauseyou’rejusthangingouttryingtolookcool,it’s way more cool to have good posture and be able to stand up tallthroughout your entire life. If you’re hunched forward, you’re going tomissalotoftheactioninlife.

THEDROOPYSHOULDERSYOGACURE

Theyogacurefordroopyshouldersistoopenthechestandgetthose shoulders down and rested back, where they belong.Repetition is key. Just because you do this routine once, andyou’re standing up taller immediately after, doesn’t meanyou’re finished there. Keep up the yoga and shoulder openerposestohaveperfectpostureandtension-freeshouldersthatyoucanwalkaroundproudlywithforyears.

StandingForwardBendShoulderOpenerStandcomfortablywithyour feeta few inchesapart. Inhaledeeply.Asyouexhale,gentlyfoldyourtorsoforwardoveryourlegs.Interlaceyourhandsbehindyouand letyourarmsfalloveryourback. Ifyourhamstringsfeeltense,bendyourkneesslightlyandrestyourbellyonyour thighs. Relax deeper into the posewith each exhale. Begin tolengthen your exhales a bit more than your inhales; this willencouragethebodytoopenandthemindtosettle.Stayhereforfivelong,deepbreaths.

BackLengthener,EasyTwistFromyourstandingforwardbend,unlaceyourhandsandreleaseyourfingertipstotheground.Pressyour leftfingertips intothegroundacouple inches in frontofyour feet,softenyour leftknee,openyourtorsotowardyourright,lengtheningyourrightarmbackandstraight

up over your shoulders. Simultaneously, lengthen out through yourtailboneandthroughthetopofyourhead.Stayhereforthree long,deepbreaths.Dotheotherside.

StandingArmReachNowbringbothfingertipstotheground,bendyourkneesslightly,letyourheadhangheavyandrolluptostanding,onevertebraatatime.Whenyourhead is lifted, inhaleand liftyourarmsoutandup.Relaxyour tailbone and lift your chest. As you exhale relax and let your

armsgentlyfloatdowntoyoursides.Repeatthistwicemore.

Exhaustion

Keepingupwithourbusyschedulesandall theactivitiesofour livescanleadtoexhaustion,especiallyifwearespreadingourselvestoothin.Aregularyogapracticewillhelpyoutakeanhonestlookathowyouspendyour time, and naturally guide you toward filling your days withactivities that inspireand fillyouwithenergy, insteadofactivities thatdrainyouandcausestressandtensiontobuildup.

Your attitude toward your day is a huge factor in your energy level.Sometimes,wejustneedto“getthrough”bigstretchesofsomeactivitythatwereallyaren’texcitedabout.Workinghardonsomethingyoudon’tlike usually leads us right to exhaustion.When youwake up each dayexcitedaboutwhat itmightbring,yourenergylevelswillskyrocket,nomatter how much busyness the day brings. To flip your mood fromdread-filled to excited, practice these simple yoga poses regularly andyou’llbere-inspiredandenergizedinnotime.Ifalackofsleepiscausingyourexhaustion,yogacanalsohelpeaseyourbodyandmindsoyoucansleepgreatatnight.Allyouhavetodoismakethetimetopracticeandtakecareofyourself.

THEEXHAUSTIONYOGACURE

The yoga cure for exhaustion is simply getting up and doingthesesimpleyogaposes.Alittlegentlemovementwillawakenyour entire system, and leave you with a fresh and lastingenergythatyoucantakewithyou.

Cat/CowCome onto all fours, on your hands and knees. Spread your fingerswide like you are digging into somenice,wet sand.Make sure yourwristsarerightunderyourshouldersandkneesunderyourhips.Haveanice,neutralspinethat isstraightand long,notarchedorcurved.Bring your attention to your breath. Lengthen and deepen yourinhalesandexhales.Takefivelong,deepbreathshereinthisneutralplace.Nowbeginningtomovewithyourbreathonyournextinhale,drop

yourbellytowardtheground,allowyourspinetocurve,andlookup(cowpose).Asyouinhale,roundyourbackandlookinward(catpose).

DownDogFromallfours,tuckyourtoes,liftyourhips,andpressbackintodowndog. Reach your heels toward the ground. Relax your shoulderstowardthegroundand relaxyourheadandneck.Stayhere for fivelong,deepbreaths.

SidePlankFromyourdowndog, roll your torsoout intoaplankpose. Lift yourhips,pressdownwithyourrighthand,rolltotheoutsideedgeofyourrightfoot,andopenyourtorsotowardtheleft.Extendyourleftarmstraightupandlookuptoyourfingers.Stayhereforthreelong,deepbreathsanddotheotherside.

FearFactor

Thereareawhole setofposes inyoga tohelpusdealwithour fears.Theyaretheoneswherewegoupsidedown,intotheunknown,andhave

toabandoncontroljustforamoment,beforewegetareallynicereleaseand the enjoyable sensationof experiencinganew situation.Backbendsand inversions are often associated with fear in yoga because ourperspective becomes something completely different thanwhenwe aregroundedand standingonourown two feet. It’s anicephysicalway toworkoutfearsinourbodiesthatcanalsotranslateintodealingwithfearsinourlives.Sowhetheryouhaveafearofgoingupsidedowninyoga,orafearofenteringintoanewstageinyourlife,backbendsandinversionscanbeofgreatuse!Youhavetolearntofeelyourwaythroughtheposesandtrustthatyouarestrongenoughtogetthroughthem,andaboveall,allow yourself to have some fun. It’s yoga, after all. It’s meant to beenjoyable…justlikelife!

THEFEARFACTORYOGACURE

The yoga cure for getting over your fears is trying new yogaposes, especially those in which you are upside down orbackwards.Whenwego intotheunknownwithourbodies,wecandoitintherestofourlives.Thisroutinealsoremindsustohave fun, andnot toworryaboutbeingperfectand in controlthewholetime.Fallingistotallyfineinyoga.Goahead,haveafall.Justgoeasyonyourselfandhaveagoodtime!

BridgeLie down on your back. Bend your knees and press the bottoms ofyour feet into the ground next to the bottom of your hips so yourkneespointstraightup.Pressyourarmsdownbyyoursidesandusethemtohelpyouliftyourhipsandchestupandofftheground.Stayhereforfivelong,deepbreaths.

WheelBendyourelbowsandpressyourpalmsintothegroundbyyourears.Pressintoyourpalmsfirmlyandbegintoliftthechestup.Straightenyourarmsonlyasmuchasyoucanwhilekeepingthechestliftedandbeingabletobreatheeasily.Lengthenyourkneesforwardandkeepyourspinelong.Stayhereforfivelong,deepbreaths.Tocomedown,tuck your chin in toward your chest, bend your elbows, and slowlylowerdown.

HeadstandPrepSitonyourheels.Interlaceyourfingerslooselyandplacethemontheground.Placethetopofyourheadonthegroundsoyourfingersholdthebackofyourhead.Stayhereforafewbreathstogetcomfortableintheposition.Ifthisistoohardorfeelsuncomfortable,backoutofitandcomebacktositonyourheels.

HandstandRocksStand on your right leg, tip your weight forward so your left legextends back behind you and your fingertips come to the ground.Press your palms firmly on the ground under your shoulders.Straighten your arms.Keep the left leg lifted and rock forward and

back,juststartingtogetyourhipsoveryourshoulders.Starttotakesmallhopsonyourrightleg.Whenyouhopup,liftyourleftleghighsoyour hips are over your shoulders and keep your right leg danglingdownsoyour legswillbe inanLshape.Keepbreathingthroughtheentiremovement. Inhaleasyourockor lightlyhopup,andexhaleasyourelease.Trytheotherside.

DancerShift yourweight onto your right leg. Bend your left knee and grabtheinsideofyourleftcalfwithyourlefthand.Gentlypressyourfootintoyourhandtoopenyourback.Reachyour rightarmstraightup.Stayhereforfivelong,deepbreaths.Trytheotherside.

Fibromyalgia

According to the American College of Rheumatology, fibromyalgiaaffects3to6millionAmericans,mostlywomenofchildbearingage,butchildren, the elderly, and men can also be affected. Fibromyalgiasufferersexperiencelong-term,bodywidepainandtenderpointsinjoints,muscles, tendons, and other soft tissues. Fibromyalgia has also beenlinkedtofatigue,sleepproblems,headache,depression,andanxiety.

Yet again, yoga can help. According to a study conducted by JamesCarson,PhD,attheOregonHealthandScienceUniversity,yogaexercisemay have the power to combat fibromyalgia. The researchers enrolledfifty-threefemalestudysubjectswhohadbeenpreviouslydiagnosedwithfibromyalgia. The women were randomly assigned to two researchgroups. The first group participated in an eight-week yoga program,which includedgentleposes,meditation,breathingexercises, andgroupdiscussions. The control group received standardmedication treatmentsfor fibromyalgia. Following the completion of the yoga program,comparison of the groups revealed that yoga appears to assist incombating anumber of serious fibromyalgia symptoms, includingpain,fatigue,stiffness,poorsleep,depression,poormemory,anxiety,andpoorbalance.Painwasreducedintheyogagroupbyanaverageof24percent,fatigueby30percent,anddepressionby42percent.

THEF IBROMYALGIAYOGACURE

With any cure, especiallywhendealingwith physical pain andrange of motion limitations, attention, care, and patience arenot just useful, but crucial. Stay easy in your bodywhen youpracticeandtheyogacanhavethemostimpact.

Thisroutineisdesignedtoworkthroughachesandpainsverygentlywith deep breathing and relaxation of themuscles. Go

slowlyandmakesuretopayattentiontothebreathsoyoucanreleasetensiononyourexhaleswithoutforcingorstrainingthebody.

SeatedOneLegForwardBendSituptall.Extendyourrightlegforwardandflexyourrightfoot.Bendyour left foot in towardyourbodysoyourknee relaxesout towardtheleftsideabit.Inhaleandextendyourarmsstraightup.Exhaleandfoldyourtorsooveryourrightleg.Grabyourrighttoeswithyourlefthandandpressyourrightfingertipsonthegroundbesideyourrightleg.Extendtheleftsideofyourbackoutsothatit’sstraightandlong.Stayherefortenlong,deepbreaths.

SeatedSpineTwistGentlybringyour torso tositupright.Hugyour rightknee intoyourchestandplaceyourrightfootonthegroundacrossandoutsideyourleft leg so your knee is pointing straight up. Inhale your left armstraight up and lengthen through your torso. As you exhale, crossyour arm over your right thigh. Press your right fingertips into thegroundbehindyourhips.Asyouinhale,lengthenthespinetall,asyouexhale, twist further. Repeat this breathing andmovement patternthreemoretimesandslowlyreverseyourtorsototheleftsideforacountertwist. Repeat the single-leg forward bend and the seatedspinetwistontheotherside.

SeatedWideLegStraddleSit up tall and open your legs to the sides until you feel a littletension, but not somuch that it is uncomfortable.Walk your handsforward between your legs and keep your torso long. Stay here forten long, deep breaths favoring the exhales a bit more than theinhalestoencouragetensiontorelease.

RecliningKneeHugGently liedownonyourback.Hugbothknees intoyourchest.Wrapyour arms around your shins and slowly rock side to side, releasingyourlowerbackontheground.Stayherefortenlong,deepbreaths.

HappyBabyLie down on your back. Draw your knees into your chest. Grab theoutsides of your feetwith your hands so the bottoms of your feetpoint straight up. Gently pull your knees down toward the groundoutside your torso using the strength of your arms. If it feels goodrockcarefullyfromsidetosidetoopenyourbackandhipsevenmore.Stayherefortenlong,deepbreaths.

Flu

Youryogapracticewillbuildupyourimmunitysoyouwon’tgetassickasoften, andhopefullynotatall,butwhen the fludoes strike, thebodyaches,chills,andfeverarenofun.Whenyouhavetheflu,thelast

thingyoumaywanttodoisgetoutofbed,butsomesimpleyogaposescan help bring your body back to health. These very simple poses canhelpyoufeelbetterfasterthanburyingyourselfunderthecovers.Simpleinversionsinyogastimulateyourlymphaticsystem,whichactsasawastedisposal system for your entire body. Targeting your lymphatic systemwithyogawillcleanseyourbody,riddingitofanylingeringvirusesfromthe flu. Yoga poses that use gentle twists increase blood flow to yourspleen,fightagainstinfections,andcleansetheblood.

THEFLUYOGACURE

Thissimpleroutineisdesignedtorelaxandrestoreyourentiresystem from the inside out and calm your mind at the sametime.Whenyourmindisrelaxed,yourbodycanbringyoubacktooptimalhealthquicklyandeasily.Whenyourbodyisateaseit can do its job awhole lot better thanwhen it is filledwithtensionandanxiety.

StandingForwardBendElbowHoldStanduptallwithyourfeetunderyourhipsandparalleltoeachother.Bend your knees slightly and fold your torso over your legs. Graboppositeelbows,formingasquare,andletyourheadandneckhangheavy.Stayhere for five long, deepbreaths. If it feelsgood,gentlyswayyourtorsofromsidetoside.

SeatedOne-LegForwardBendSituptallwithyourlegsextendedinfrontofyou.Bendyourleftkneein toward your body, and open your knee out to the side so thebottom of your foot rests on your right upper thigh. As you inhale,reach your arms straight up. As you exhale, lengthen your torsoforwardoveryour right leg.Grabyour right footwithyour lefthandand press your right fingertips into the floor outside your right leg.Lengthentheleftsideofyourbacksothatitfeelslongandreachesacrossyourrightleg.Stayherefortenlong,deepbreaths.Repeatontheotherside.

LegsUptheWallSitfacingawall.Bringthebottomofyourhipsrightuptothewall.Liedownsoyourtorso isperpendiculartothewall.Raiseyour legsandrestthemonthewall.Stayhereforfiveminutes.

FootCramps

Footcrampscanbeapainfulsideeffectof simplywearingshoesallday long, especially uncomfortable ones. In yoga, foot cramps can alsohappenbecauseyourbodymightnotbeusedtobeingworkedincertainways.Yogadefinitelyworksoutthefeet,strengtheningandstretchingallthelittlemusclesthatholdyourfeetup,andwhichinturnholdyouupalldaylong.

THEFOOTCRAMPSYOGACURE

Working the feet with some simple yoga poses is great forpreventingthesecramps,andalso for relievingpainwhenyouare in the middle of a cramp. If your feet cramp up during aclass, try sitting onyour heelswith knees in front of you andyourtoestuckeduntil thecrampingfades.Topreventcrampsandstrengthenthefeetdothefollowingroutineregularly.

Runner’sStretchComeintoalowlungewithyourrightfootforward.Tuckthetoesofyourbackfootunderand loweryourbackkneetotheground.Shiftyour hips back to sit on your back heel. Your right leg should bestraightinfrontofyou.Relaxyourtorsooveryourfrontleg.Stayhereforfivelong,deepbreaths.Bringyourselfbacktoyourlungeanddothesamethingwiththeotherleg.

SitonHeels,ToesTuckedSitonyourheelssoyourshouldersarealignedwithyourhips.Next,tuckyourtoesandsitonyourheelssoyoucangetanicestretchforthe arches of your feet. Relax your hands on your thighs and stayherefortenlong,deepbreaths.

HeroCome into a kneeling position with your knees directly under yourhips.Pressthetopsofyourfeetdownandintotheground.Carefullysityourhipsdownuntil theymeetthegroundbetweenyour legs. Ifyourhipsdon’tmakeittothegroundwithoutstrainingyourknees,sitonapillow,blanket,oryogablock.Pointyourkneesforwardandfeelthem “reaching” in that direction. Stay here for ten long, deepbreaths.

HeroReclinedIfyoucansitonthegroundeasily inyourherowithoutapillowandyoufeellikethereismoreroomtoworkwithinthispose,slowlyloweryourbacktothegroundandreachyourarmsoverhead.Throughoutthepose,youshouldcontinuetopressdownintothegroundthroughthe tops of your feet and reach forward through your knees. Stayherefortenlong,deepbreathsandslowlybringyourselfupandoutofthepose.

Hangover

Whenyouarehunglowbyahangovertheonlythingyouwantisforittogoaway.Thelastthingyoumaybethinkingofforacureisyoga,butitisoneofthebesthangoverhelpersaround.MySaturdaymidmorningclassisusuallypackedwithafairnumberofpeoplesufferingfromself-induced dehydration, dizziness, and shakiness fromhaving toomuch todrinkthenightbefore.Theyflocktoyogabecausetheyknowthatafteralittle over anhour of downdogs, twists, and inversions, their hangoverwillbecured.

THEHANGOVERYOGACURE

Thebestwaytocureahangover is tonotgetone in the firstplace.Drinkinguntilyougetdrunkisnotreallyallthatfun.With

a regular yoga practice, you might start to notice yourselfenjoying one glass of wine, but not the whole bottle. Yourtolerance for alcohol might even lower quite a bit when yourbody gets super clean from all the yoga. (I speak fromexperiencehere.Yogachangesyou in all sortsofways.Someyouseecoming.Somecomeascompletecurveballs.)

When hangovers do happen, it’s good to have yoga on yourside. Twisting yoga poses literallywring out toxins from yourbody (alcohol included), get digestion moving, and keep thebloodflowfresh.Yogaalso improvescirculationandhelpsthebody produce a fresh supply of blood. Headstands are wellknown to cure headaches and hangovers. Depending on thedegree of your yoga experience and the severity of yourhangover, please practice headstand wisely and carefully. Dothisroutinewhenyou’rehungover.Ifyouaredoingthisroutinemorethanonceamonth,domoreyoga,lessdrinking.

SeatedSpineTwistCome into a comfortable seated position. Hug your right knee intoyourchestandplaceyourrightfootonthegroundacrossandoutsideyour right leg. Take a long, deep inhale through your nose. Exhalethroughyourmouth.Repeatthisbreathingpatterntwicemore.Inhalewithyour leftarmstraightup.Asyouexhale, restyour lefthandonyour right knee. Press your right fingertips into the ground behindyour hips. Inhale and lift your torso and chest up. Exhale and twistyour torso toward the right. Repeat this breathing and movementpattern twicemore. Gently bring your torso back to center. Do thesamethingontheotherside.

HeroStand on your knees with your shoulders aligned above your hips.Pressyourthumbsintothebacksofyourkneesandmoveyourcalvesout to the sides. Press into the groundwith the tops of your feet,especiallyattheedges,nearyourpinkies.Sityourhipsbackbetweenyour legs,eitheronthegroundoronapillow. Ifyoufeelanything inyourknees,situponapillow,don’tforceyourhipstomeetthefloor.Rest your shoulders above your hips and rest your palms on yourthighs. Stay here for ten long, deep breaths. This pose stimulatesdigestionandcalmsthemind.

HeroTwistGrabyour right kneewithyour lefthand.Pressyour right fingertipsintothegroundbehindyourhips.Inhaleandliftyourtorsoandchestup. Exhale and twist toward your right. Repeat this breathing andmovementpatterntwicemore.Dothesamethingontheotherside.

HeadstandPrep/HeadstandWhen hung over, headstand at your own risk. Even if you are anexpertheadstander,yourabilityisalittleskewedwhenyouarehungover.Ifyouareattemptingyourfirstheadstand,it’sprobablybesttostartonadaywhenyou’re100percentsober.Sitonyourheels. Interlaceyourfingerslooselyandplacethemon

theground.Placethetopofyourheadonthegroundsoyourfingershold the back of your head. Stay here for a few breaths to getcomfortableintheposition.Ifthisfeelsuncomfortable,backoutofitandcomebacktositonyourheels.Ifyouarecomfortable,tuckyourtoesand straightenyour legs. Stayhere for ten long, deepbreathsandwhenyouarereadydocomeoutofitgentlyloweryourkneestothegroundandrelaxinchild’spose.Ifyouwanttomoveontoafullheadstand,starttowalkyourfeetin

towardyourbodysoyourhips lineupoveryourshouldersandyourback isvertical.Stayhereforafewbreaths. Ifyouarecomfortable,bendonekneeinandbringyourheeltoyourhip.Bring itbackdownandtrytheotherleg.Ifyouaresteadywithoneleg,trybothlegsatthesametime.Whenyourheelsarepulledintowardyourhips,slowlyextend your legs straight up. Stay for twenty long, deep breaths ifyoucan.Whenyouarereadytocomedown,slowlyloweronelegatatimeandrestinchild’sposeforafewbreaths.

HighBloodPressure

Hypertension, commonly known as high blood pressure, happenswhenthepressureinyourarteriesgetshighenoughthatitendangersthefunctionofyourheartandotherorgans.Somefactorsthatplayaroleindevelopinghighbloodpressure:beingoverweight,smoking,stress,lackofphysical activity, and toomuchalcohol consumption (more thanone totwo drinks per day). Hypertension can lead to kidney infection,malfunctioningof theendocrineglands,andproblemswiththearteries.Chronichypertensionmayleadtoheartattack,heartfailure,orastroke.Often,butnotsolely,causedbystress,highbloodpressurefrequentlygoesundetectedandisknownasasilentkiller.

Nottogetallscaryonyou,buthighbloodpressureisseriousbusiness,andsoareyourstresslevels.Makesureyou’redoingyouryogadailyandlivingahealthylifestyle—and,ofcourse,underaphysician’scare,which

togetherwithyourpracticecankeepyourbloodpressureincheck.

THEH IGHBLOODPRESSUREYOGACURE

Moving through these calming yoga poses and breathingtechniques can lower blood pressure. Some simple inversionsare also useful because they trigger several internal reflexesthat reduce blood pressure. Regular practice is necessary toachieve lasting benefits. Again, check with your physicianbeforebeginninganyphysicalexerciseprogram.

REAL-LIFECURES:Todd’sBloodPressureandCholesterolDrop

WhenToddbeganpracticingyoga,hehadhighbloodpressure,high cholesterol, high stress, and he was about fifty poundsoverweight.Hehadrecently relocatedtoNewYorkCityforhisjob and had found his way to Strala for yoga. After becomingconvincedthatregularpracticewouldbethewaytogotokick-start a healthy lifestyle, Todd really became hooked when hestartedtonoticeabigdifference inhisstress levelsandmoodafter a few weeks of practicing several times a week. At aroutine checkup with his doctor he learned that his bloodpressureandcholesterolhaddroppedtohealthylevels.Injustafew months he also lost thirty pounds. Todd continuespracticing yoga several times a week to manage his health,weight,andstress.

AlternateNostrilBreathingSituptall,howeveryoucansitcomfortably.Takeyourrighthandandcurldownyour indexandmiddle finger intoyourpalm.You’llbe leftwith your ring finger and your thumb, which is a perfect space foryournosetorestbetween.Thishandpositionwillhelpyoualternatebetweennostrilsasyouinhaleandexhale.Press your ring finger over your left nostril and inhale for four

countsthroughyourrightnostril.Closeoffyourrightnostrilwithyourthumbsobothsidesofyournostrilsareclosed.Holdalltheairinforfourcounts.Releaseyour ring fingerand letall theairoutyour leftnostril for four counts. Reverse this pattern starting with inhaling

through the left nostril, holding both closed, and exhaling out therightside.Repeatthisbreathingpatternforthreetofiveminutes.

StandingForwardBendExhaleandbendyourtrunkforwardoveryourlegs.Letyourheadandneckrelaxandhangheavy.Ifyourhamstringsfeeltightkeepaslightbendinyourkneestogivethemsomemorespacetorelaxandopen.Pressyourfingertipsontheground.

SingleLegForwardBendFromthelastpose,pressyourfingertipsintotheflooroneithersideofyour legs.Stepyour left legbackacouplefeetbehindyour rightleg. Straighten both legs and fold your torso over your front leg. Ifyour front leg doesn’t straighten easily, bend it enough so yourfingers can press into the ground. Stay here for ten long, deepbreathsandthenrepeatontheotherside.

Child’sPoseGentlycomeontoallfours.Relaxyourhipsandsitbackonyourheels.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stayhereforfivelong,deepbreaths.

BridgeLie down on your back. Bend your knees and press the bottoms ofyour feet into the ground next to your body so your knees pointstraightup.Pressyourarmsdownbyyoursidesandliftyourhipsandchestup.Stayhereforfivelong,deepbreaths.

HotFlashes

Either caused by hormonal conditions, or most usually menopause,hot flashes are a sudden, intense hot feeling, possibly followed withsweating,anxiety,weakness,andan increasedheartbeat.Not somethingthatwewouldwishuponourselvesforsure!

Researchers at the University of Massachusetts Medical School inWorcesterenrolled110womenwithatleastfiveormorebothersomehotflashes each day. The women were assigned to two groups. Oneparticipated in weekly two-and-a-half-hour mindfulness classes focusedon body awareness, meditation, and stretching. Women in the secondgroup were put on a wait list with no intervention. By the time thewomen in the first group had finished the mindfulness program theywere lessstressedandanxiousandwereno longerconsideredoutof thenormal range for those symptoms. They also slept better, rated theirqualityoflifehigher,andwerelessbotheredbytheirhotflashes.In2002,theWomen’sHealthInitiativestudyfoundthathormonetherapyusedtorelievemenopausesymptomsincreasedwomen’sriskofstrokeaswellasbreastandovariancancers,solookingtoalternativemeansforacureisagoodidea.

THEHOTFLASHESYOGACURE

To cool it down and ward off hot flashes, try this routine atleastthreetimesaweek.Theroutinewillbringyourbodybacktoaneutral,chilled-outstate.

LowLunge,BackKneeDownArchCome into a low lungewith your right leg forwardandyour left legback. Sink your hips low toward the ground. Take three long, deepbreaths here. Gently lower your back knee to the floor. Walk yourfingertips back so they are under your shoulders. Sink your hipsforward,dropyourtailbonedown,andarchyourchestup.Stayhereforfivelong,deepbreaths.

LowLunge,BackKneeDown,TwistFrom your previous pose, twist your torso to your right. Press yourlefthandonyourrightthighandrestyourrighthandonyourbackleg.Open your chest toward your left side and look over your rightshoulder.Stayhereforthreelong,deepbreaths.

SingleLegForwardBendFromthelastpose,pressyourfingertipsintothefloorbyeithersideofyour legs.Stepyour left legbackacouplefeetbehindyour rightleg. Straighten both legs and fold your torso over your front leg. Ifyour front leg doesn’t straighten easily, bend it enough so yourfingers can press into the ground. Stay here for ten long, deepbreathsandthenrepeatontheotherside.

Child’sPoseGentlycomeontoallfours.Relaxyourhipsandsitbackonyourheels.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stay here for five long, deep breaths. Perform the routine on theotherside.

JigglyThighs

Jiggly thighs may not be the most severe medical condition to becured by yoga, but toning up makes you stronger, leaner, lighter, andmoreefficient.Itjustfeelsbetter.Whenyoupracticeregularly,yogahasawayofsculptingafantastic,healthybodyfromtheinsideout, leavingyouwitha“firmfoundation,”andavibrantbodytolivein.

THEJ IGGLYTHIGHSYOGACURE

Thecurefor jigglythighshasafewparts.Probablyevenmoreimportant than the physical benefits of these poses thatstrengthen your lower body is the harmonious mental statethat your regular practice will give you. Food choices are

everything when it comes to how your body is shaped, andwhen you are feeling calm and settled after regular yogapractice you are much more likely to reach for the kale-and-cucumberdelightthansomeprocessedorfastfoodsthat loveto take up residence inside your upper thighs! The more youpractice,thestrongerandmoretonedyou’llgetandthemoreyou’llberewiredtoeatnourishinganddeliciousfoodsthatyourbodycanenjoy,useasfuel,andprocessefficiently.

HighLungeArmsUpComeintoalowlunge.Pressdownthroughyourfeetandbringyourtorsoup,aligningyourshouldersaboveyourhips.Inhaleandliftyourarmsstraightup.Relaxyourshouldersdownward.Stayhereforfivelong,deepbreaths.

HighLungeTwistFromyourhighlungewithyourarmsstilllifted,exhaleandopenyourtorso toward your right and open your arms. Sink your hips lower.Stayhere for three long, deepbreathsand comeback to your highlunge.

Warrior3From your high lunge, tip your torso forward so it’s parallel to theground.Shiftyourweightoveryourrightlegandliftyourbacklegoffthegroundso it isparallel totheground.Extendyourarmsstraightout. Lengthen out through the top of your head and back throughyourbackheel.Stayhereforfivelong,deepbreaths.Dotheroutineontheotherside.

KillerCarRides

Long car rides can be a total killer, but scrunched backs, hunchedshoulders,tenseminds,dulledenergy,andtiredeyescanallberemediedwithalittleyoga.Andthemostfunpartaboutyogaforkillercarridesisyoucandothemovesonyourscheduledstops.Allyouneedisjustalittlespace,andyou’llbeallsettocarryonyourroadtripwithease.

THEK ILLERCARR IDESYOGACURE

Areallyfunwaytoresetyoursystemwhileonakillercarrideistodoalaparoundthecar,oreventhegasstationordiner,onthenextstop.(Keepaneyeoutfortraffic,ofcourse.)Ifyou’retraveling solo itmaybe safer to just do a lap around the car,anddoafewofthem,butwithagroup,aquickjogaroundthegas station or diner is good clean fun that will reboot yourentiresystem.Thefollowingroutine,minusthepigeon(unlessyou don’t mind getting on the ground), can also be donewheneveryoupullthecaroverforastop.Thepigeonisasupergreattreatwhenyou’vereachedyourdestination,though.Yourhipswillthankyou!

StandingSideOpenerStand with your feet parallel to each other, shoulders aligned withyourhips.Inhaleandreachyourarmsoutandup.Grabyourleftwristwithyourrighthand.Gentlypullyourleftarmupwithyourrighthand.Let your torso naturally arch over to your right side. Stay here forthreelong,deepbreathsandthenworktheotherside.

StandingForwardBendShoulderOpenerStandcomfortablywithyour feeta few inchesapart. Inhaledeeply.Asyouexhale,gentlyfoldyourtorsoforwardoveryourlegs.Interlaceyourhandsbehindyouand letyourarmsfalloveryourback. Ifyourhamstringsfeeltense,bendyourkneesslightlyandrestyourbellyonyour thighs. Relax deeper into the posewith each exhale. Begin tolengthen your exhales a bit more than your inhales; this willencouragethebodytoopenandthemindtosettle.Stayhereforfivelong,deepbreaths.

PigeonFrom your standing forward bend shoulder opener, release yourfingertipstotheground,andstepyour left legbacktoa low lunge.Moveyourrightfootovertowardyour lefthandandeaseyourkneedown toward your right hand. If your hips don’t reach the groundeasilyplaceapilloworablanketunderthemtobringthefloortoyou.Squareyourhipsandshoulderstofaceforward.Stayhereforthreelong, deep breaths. Inhale, crawl your fingertips back, and lift thechest.Asyouexhale,walkthe fingertips forwardandeither restonyourforearmsormakeapillowwithyourhandsandrestyourhead.Stayherefortenlong,deepbreathstoreleasetensioninthehipsandmind.

LackofSelf-Esteem

Aregularyogapractice isknowntoraiseshrinkingself-esteemlevelsandgetyoubacktoanice,healthyconfidentrange.Payingattentiontohow you feel in each pose, focusing on your breath, and keeping yourattention on the internal instead of the external will help the worries,fears,andbadfeelingsaboutyourselffadeaway.Thetruthis,everythingyouneedisrightthereinside,andalwayshasbeen;you’rewonderfulasyouare.Sometimesweforget,butyogaremindsus.Wejusthavetogetbackonourfeetandpayattention.

THELACKOFSELF-ESTEEMYOGACURE

Theyogacureforlackofself-esteeminvolvesalotofstandingposes.Whenyoumakeyourselfstand,payattention,breathe,and feel your strength, you are reminded that you are strongand capable of anything you set your intentions toward. Themoreyoupractice,themoreyourconfidencebuilds.Watchout,youmayfeellikeasuperherosoonfromalltheyoga.

StandingStandatthetopofyouryogamat.Feetareparallelandslightlyapart,underyourhipbones.Yourhipbonesaren’tattheoutsideofyourhipssomakesureyourfeetaren’ttoofarapart.Youcancheckbyplacingtwo fists between your feet. That’s about the width of your hipbones. Close your eyes and bring your attention to your breath.

Lengthen and deepen your inhales and exhales and continuebreathingatthisniceslowpaceforfivefullbreaths.Gentlyopenyoureyes.

Warrior2Stepyourlegswideapart.Turnyourrighttoestofaceyourfrontandyour left toes slightly in so your hips and shoulders are facing yourleft.Openyourarmsstraightoutandawayfromyourtorso,rightarminfrontofyou,andleftarmbehindyou,palmsdown.Lookoveryourfront hand. Bend your right knee so your thigh is parallel to theground.Stayherefortenlong,deepbreaths.

Warrior2,LiftArmsUpFromyourwarrior2,inhaleandliftyourhipsandarmsup.Exhaleandlower back to Warrior 2. Repeat this same breath and movementpatterntwicemore.

Warrior1From yourwarrior 2, bring your hips and shoulders to face forward.Adjust your feet so your arch of your back foot is in linewith yourfrontheel.Stayherefortenlong,deepbreathsanddotheroutineontheotherside.

Laziness

Sometimeswe get struck with a case of laziness. It can seeminglystrike out of nowhere, or slowly build over time. Lounging around thehouseinvacationmodecanbeniceifwehavesometimeoff,butifyouindulgeyourselftoomuch,loafingcanbecomeahabit,makingittoughto follow your regular routine and attend to important tasks. A coupledaysoflazingaroundcaneasilyleadtoseveralmorelazydays,thenturnintohabituallazingaroundandgetinthewayoflivingarich,full life.Sometimesyouneedayogacuretohelpyoutossofftheslippersandrobe,throw yourself in the shower, get yourself together, and face the dayahead!

THELAZINESSYOGACURE

Whenloafingturnsintolaziness,ayogacurecansurelyhelp.Asimple spark of inspiration can get you back on track towardyouroptimalself.Acaseoflazinessmayormaynotbeclinicallydiagnosed, but for it tobe cured, youneed to actuallygetupanddosomethingabout it.Luckily,theseyogaposescanhelprevitalizeyourentiresystemandinspireyoutogetbacktoyourusual vibrant self. Try this routine daily until you are back ontrack.

HighLungeArmsDownCome intoa low lunge.Pressdownthroughyour feet toastandinglunge, reachingyourarmsbehindyouandbringingyourshoulders inlinewith your hips. Relax your arms down by your sides, open yourpalmstofacefront,andsinkyourhipslow.Stayhereforthreelong,deepbreaths.

HighLungeArmsUpFrom your high lungewith arms down, inhale and lift your hips andarmsup.As youexhale, sinkback into your high lunge, armsdown.Repeatthissamebreathandmovementpatterntwicemore.

Warrior2Fromyourhigh lunge,spinyourbackheelsoyourfoot isplantedontheground,turnyourrighttoestofaceyourfrontandyourlefttoesslightly insoyourhipsandshouldersarefacingyour left.Openyourarmsstraightoutandawayfromyourtorso,rightarminfrontofyou,andleftarmbehindyou,palmsdown.Lookoveryourfronthand.Bendyourrightkneesoyourthigh isparalleltotheground.Stayherefortenlong,deepbreaths.

Warrior2,LiftArmsUpFromyourwarrior2,inhaleandliftyourhipsandarmsup.Exhaleandlower back to warrior 2. Repeat this same breath and movementpatterntwicemore.Repeattheroutineontheotherside.

Migraine

Thethrobbingpain of an intenseheadache, sometimes accompaniedby nausea, chills, fatigue, loss of appetite, numbness, vomiting, andsensitivity to light—no one wants to suffer through a migraine.Triggered by stress, certain foods, or some personal trigger, the attackbeginsinthevariousnervepathwaysandaffectsbloodflowtothebrainand surrounding tissue. A regular yoga practice can help reduce thenumberofmigraineepisodesyouexperience,andhelpkeep themfromoccurringinthefirstplace.Whentheydostrike,thesesimpleposesandtechniquescaneasethepressureandtensioninyourheadandmakeyoumorecomfortable.

THEM IGRAINEYOGACURE

Since a lot of migraines triggers have to do with stress,maintainingthissimpleroutineatleastthreetimesaweekwillhelp. When a migraine does strike, this routine will easepressure in your head, balance out your nervous system, andcalmyoudown,encouragingthepaintomoveaway.

DownDogFromallfours,tuckyourtoes,liftyourhips,andpressbackintodowndog. Reach your heels toward the ground. Relax your shoulderstowardthegroundand relaxyourheadandneck.Stayhere for fivelong,deepbreaths.

Child’sPoseGentlycomeontoallfours.Relaxyourhipsandsitbackonyourheels.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stayhereforfivelong,deepbreaths.

TempleMassage

Fromyourchild’spose,situponyourheels.Pressyour indexfingersintothecenterofyoureyebrows,thentraceanarchupyourforeheadand out to the sides of your temples, pressing evenly as you go.Repeatthismovementthreemoretimes.

MonkeyMind

“Monkeymind” isyoga slang for someonewhosemind isallover theplace,likeamonkey,onesecondfocusedonabanana,theotherjumpingfromplacetoplace,thenext,backtothebanana—we’veallbeenthere.Everstartaprojectassimpleaswritingane-mail,stopmid-sentence,goandbrowse the fridge, look throughapile ofmail, browse amagazine,and remember the e‑mail after all of that? A hectic lifestyle that goesunmanagedcanaddto theseverityofmonkeymind.Youarewhatyoupractice,andthereisawaytogetyourmindfocusedandundercontrolnomatterhowclearor clutteredyour calendar is. Ifyoupractice racing towork, racing to appointments, and never actually being in the presentmoment,monkeymindwillcatchyou.Thegoodnewsisyoucanridyourmind of itsmonkey business with these simple techniques practiced atleastthreetimesaweek.

THEMONKEYM INDYOGACURE

Theyogacureformonkeymindistoobserveyourlittlemonkey.Observationwithout judgment allows us to take a slight stepback from our own selves and see what is really going on inthere.Whenwegain spaceandperspective, themonkeymindsimply dissolves andwe are left clear and focused.When youobservearacing,scatteredmind,ithasnochoicebuttosettle(kind of like a little kid whose mom is staring at him as he’s

about to do something naughty). It’s the trick of distraction.Distractionsareonlydistractingifyouletthembe.Ifyoustarethem in the eye, they go away, just like tension. When youbreatheintotension,iteventuallydissolves.Whenyouobservemonkeymind,themonkeysitsdownandlistens.

SeatedSpineTwistSit up tall and extend both legs out in front of you. Hug your rightknee in toward your chest and place your right foot on the groundclosetoyourbody,outsideyour left leg. Inhaleyour leftarmupandcross it over your right leg. Press your right fingertips behind yourhips.Inhaleandsituptall.Exhaleandtwistyourtorsofurthertothe

right. Repeat this same breath and movement pattern twice moreandthendotheotherside.

Tree,HandsinPrayerShift yourweightonto your left leg.Drawyour right knee into your

chest,grabyourankle,andpressthebottomofyourrightfootontoyourleftthigh.Ifyoufeelwobblykeepyourhandonyouranklewhileit’spressedintoyourthigh.Ifyou’refindingyourbalancereallyeasily,reachyourarmsstraightuporpressyourpalmstogether infrontofyourchest. If this ischallenging inanoverwhelmingway,placeyourtoes on the ground and rest your foot onto your ankle. Press yourpalms together in front of your chest. Stay here for ten long, deepbreaths.Comebacktostandingfortenlong,deepbreathsandtrythesamethingontheotherside.

EagleHug your right knee into your chest. Bend your left knee and crossyour right legaroundyour left leg,hookingyour right footoneithersideofyourleftleg.Wrapyourrightarmunderyourleftarm.Sitdownasmuchasyouliftupthroughthearmstostayonbalance.Stayherefor five long, deep breaths. Unwind and do the same thing on theotherside.

OfficeBody

Areyousufferingfromslumpedshoulders,burningeyes,achyjoints,andcrampedmusclesfromspendingmostofyourtimechainedtoadesk?Prettymuchanyonewhohasajobthesedaysisspendingwaytoomanyhours at the computer, sitting in meetings, and rushing everywhere.Working inourmodernage leavesuswitha super tight, cramped, andtense body, impossibly tight hips, hunched shoulders, painful wrists,burningeyes,andofcourseabigheapofanxiety.Fortunately,aregularyogapractice can combat these symptoms, so you canget throughyourworkdaywithoutwreckingyourbody.

THEOFFICEBODYYOGACURE

This routine is designed to release tension in your shoulders,hips, and hamstrings, and open up the spine. If you practiceevery day, the tension that builds while you’re at your deskwon’t have a fighting chance against all your Zen efforts. Dothisroutine inthemorningbeforeworkandatnightwhenyoucomehometoreleaseallthetensionofofficebody.

HandsandKneesWristReleaseMove onto your hands and knees.Make sure yourwrists are underyourshouldersandyourkneesareunderyourhips.Keepyourspineniceandneutral.Spreadyourfingerswide.Turnyourrighthandasfartotherightasitwillgo,sotheheelofyourhandisfacingforwardandyour fingers are facing your body. Roll your body around slightly,gettingthestretchintodifferentareasofyourwrist.Breatheintoanytightareas.Staywiththisforfivelong,deepbreathsandthendotheotherside.

LizardFromyour lastposego intoa lowlunge,withyourright legforward.Moveyourrightfootovertowardyourrighthand,keepingyourtoespointing forward.Loweryourbackkneedownto theground. Ifyourhipsfeelsupertight,stayhereandbreathe. Ifyourbodyallowsyoumore room toworkwithin this pose, gently lower your forearms totheground.Stayherefortenlong,deepbreaths.

LizardTwistwithAnkleHoldFromyour lizard, ifthere isroom inyourbodywithoutfeelingtense,bendyourback (left)knee,spinyour torsotowardyour right (in thedirection of your front leg), and grab your left foot with your righthand. Gently pull your foot in toward your hips. Stay here for threelong,deepbreathsand repeaton theother sidebeginningwith thelizardpose.

OfficeMind

Nowthatwe’ve covered office body,we have themind to take intoconsideration.Whenyourbrainfeels likeit’sburstingfromoverflowinge‑mails,endlessmeetings,spreadsheets,andto-dolists,youarehavingan

attack of officemind!When yourmind gets frazzled at the office, youmight be going through themotions of yourwork, but the clarity andfocus isoutthewindow,andforgetaboutanyjoyandease.Culpritsaredryandirritatedeyesfromstaringatacomputerscreen,deadline-inducedanxieties,officepolitics,alackofwork/lifebalance,andwhateverotherchallengesyoudealwithatyourworkplace.Theyalladdupquicklytoacranky,stuckstateofbeing,orofficemind.Notgood.Fortunately,yogacanhelp.

THEOFFICEM INDYOGACURE

Bringingalittlemore“youtime”intoyourworkdayswillhelpaton, by calming anxiety, releasing tension in the eyes, andrelaxingyourentirebodysowhennewtensiontriestoenter,itrolls right off you.Do this routine in themorningbeforeworkandwhenyougethome.Ifyoucansqueezeit inatmidday,allthebetter.

CalmEyesSit up comfortably, nice and tall. Rub the palms of your handstogether pretty quickly to get a good amount of heat going. Closeyoureyesandgentlypresstheheelsofyourhandsintoyoureyelids.Rest your fingers against your forehead. Stay here for three long,deepbreathsandgentlyrelaxyourhandstorestonyourthighs.

Four-CountBreathingFromyourseatedpositiontakeinabiginhalethroughyournose,andexhalealltheairoutthroughyourmouth.Inhalethroughyournoseon

aslowcounttofour.Atthetopholdyourbreathinforanotherslowcountoffour.Thenexhalethroughyournoseforanotherslowcountoffour.Repeatthisbreathingpatterntentimes.

StandingForwardBend,SteponHandsStand up tallwith your shoulders alignedwith your hips. Bend yourknees slightly and slowly roll downyour spine, head first, until yourtorso is gently hanging over your legs. Step on the palms of yourhandssothatthetopsofyourhandsareontheground,toesonthe

insides of yourwrists. Relax your head and neck. Stay here for tenlong,deepbreaths.

StandingForwardBend,SteponPalmsFromyourstandingforwardbend,steponhands,gentlyremoveyourhandsfromunderyourfeet.Turnyourhandsoutwardandsteponthetopsofyourhands (palmsontheground)soyourtoesaretouchingyourwrists.Relaxyourheadandneck.Stayhere for ten long,deepbreaths.

Overweight/Obesity

Aregularyogapracticehasbeenshowntimeaftertimetobringpeopleto ahealthyweightwhendiets and other forms of exercisehave failedthem.Why? Because yoga is a sustainable, transformative practice thatteaches us how to pay attention. Simply put, practicing yoga makespeoplemindfulofwhatandhowtheyeat,andthatcanhelppreventthedread phenomenon of middle-age spread in normal-weight people. Inaddition,itmaypromoteweightlossinthosewhoareoverweight.Wegetsensitivetotheneedsofourbodiesandasaresultourdesiresandcravingsnaturally shift toward foods thatarenourishingrather thandestructive.Themorewepractice, themoremindfulnesssettles intoourbodiesandour lives and taking care of ourselves in every way becomes secondnature.

REAL-LIFECURES:Durk’sDrasticWeightLoss

Durk, a six-foot-four-inch 250-plus-pound guy started yoga forfitnessandstressreductionpurposes,andalsoasafunwaytospendtimewithhisgirlfriend.Afterafewclassesthisjovialguydeveloped a desire to preparemore of his meals at home; hewanted a lot of veggies and no longer craved fried foods andlots of meats, which were a big part of his previous diet. Hisnewfound eating habits, coupled with yoga practice three tofour times aweek, helpedDurk dropover forty pounds in fourmonths. His high blood pressure has lowered to a healthynumber, and he has evenmore energy and excitement for lifethanhedidbefore.Andtotopitoffhecannowgethislegsupover his heart in a shoulder stand, a tricky pose for heavierpeoplebecauseitinvolvesliftingyourhipsoveryourhead,andalarge torso can get in the way. Shoulder stand is a fantasticpose that corrects a lot of imbalances in the body, includingregulatingthethyroidgland,whichisextremelyhelpfulwhenon

a path toward weight loss. Every day gets more exciting forDurk.Witheveryclasshefeelseasierandlighterinhisbodyandmind.Durkalwayshasahugesmileonhisface.

THEOVERWEIGHT/OBESITYYOGACURE

Whenbeginningyogawiththegoaloflosingweight,startslow.Thereisnoneedtopushorforceanythingorevenbeginwithacommitmenttoaseven-day-a-weekpractice.Prepareyourselftobeopen;allowyourbodyandmindspacetobeginanewpathtowardlasting,radianthealth.Startpracticingonceaweekforafewweekstogetintheyogazone,andafterafewweeksfeelfree to step it up to three or four times a week or more,depending on how you feel. Soon, you’ll be hooked on feelinggreatwiththeyogathatyou’llbepracticingeveryday.

Meditation is important and so beneficial when it comes toweight loss. Try to set a regular time formeditation practicefirst thing in the morning. You can even meditate right fromyour bed. Try this routine three to four times aweek. Do themeditationdaily.

SeatedMeditationSitupniceandtall,howeveryoucansitmostcomfortably.Relaxyourshoulders,sothattheyareawayfromyourears.Restyourpalmsonyourthighs(faceuporfacedown,whicheverismostcomfortableforyou)andcloseyoureyes.Starttorestyourattentiononyourbreath.Watch your inhales come and exhales go. Settle your mind in thespace between. Begin to lengthen and deepen your inhales andexhales,settingaslow,easypaceofbreathing.Ifathoughtstartstoenter your mind, simply observe it like a cloud passing by. Let thethoughtpassandcomebacktoyourbreath.Continueobservingyourbreathforthreetofiveminutes.Astopwatchcouldcomeinhandy,oryou could simply feel it out and see how much time has actually

passedwhenyouopenyoureyes.Eitherwayisuseful.Do this practice for at least five minutes in the morning, five

minutes during some part of your day, whether at work, during acommute(inatrain,bus,orcab,notifyou’redriving),andbeforebedatnight.A regularmeditationpracticewill easeyourmindandhelpyou relax yourbody.Also fantastic for dealingwith cravings, urges,andthetendencytobinge,purge,eatoutofanxiety,oreatrushed.Meditation sensitizes your entire system so youwill begin to enjoyyour foodmore. Your sense of taste, touch, and smell will actuallybegintoheighten.Enjoythejourney!Nowwe’llpracticeamovingmeditationwithsomesunsalutations.

Letthebreathbetheonly“yogapose”onwhichyoufocus.Yourbodywill move into the poses naturally; let it follow your breath. If younoticeyourbodytensing,that’sgoodbecauseitmeansyou’repayingattention; justsimplyguideyourattentionbacktoyourbreath.Alotofweight loss is about relaxation, about finding the ease in effort,bothonandoffthemat.Findingeaseonthematwillhelpyoufinditinlife,anditwillchangethewayyourelatetoeating.

SUNSALUTATIONSSunSalutationswarmup,lengthen,andstrengthenyourentirebodyandcalmyourmindsimultaneously.

StandingStandatthetopofyouryogamat.Feetareparallelandslightlyapart,underyourhipbones.Yourhipbonesaren’tattheoutsideofyourhipssomakesureyourfeetaren’ttoofarapart.Youcancheckbyplacingtwo fists between your feet. That’s about the width of your hipbones. Close your eyes and bring your attention to your breath.Lengthen and deepen your inhales and exhales and continue

breathingatthisniceslowpaceforfivefullbreaths.Gentlyopenyoureyes.

StandingArmReachInhale and lift your arms out to your sides and up, filling up all the

spacewithyourbreathandyourmovement.Relaxyourtailboneandliftyourchest.Keepyourshouldersrelaxeddownyourbackandlookupwhilekeepingyourfaceandtheskinofyourforeheadrelaxed.

StandingForwardBendExhaleandbendyourtrunkforwardoveryourlegs.Letyourheadandneckrelaxandhangheavy.Ifyourhamstringsfeeltight,keepaslightbendinyourkneestogivethemsomemorespacetorelaxandopen.Pressyourfingertipsontheground.

StandingForwardBendwithArchInhale, look forward, and lengthen out your back, so that it’shorizontal. Let your fingertips graze the ground. If that’s too muchstressonyourhamstrings,pressyourhandslightlyintoyourshinstogetanicelengthinyourspine.

PlankPress your palms firmly into thegroundand stepyour feetback toplank.Makesureyourwristsareunderyourshouldersandyourkneesareunderyourhips.Spreadyour fingerswide.Tuckyourtoesunderandstraightenyourlegsandarms,bringingyourbodyintoastraightline from the top of your head through the bottoms of your heels.Keepyourstomachstrongand lift the frontofyour thighsup.Stayhere for five long, deep breaths. If this is too intense gently loweryour knees to the floor. Always make sure you can breathe easilyduringthispose.

PlankPush-UpBendyourelbowsstraightbackandloweryourbodyhalfwaydowninonestraightlineuntilyourupperarmsareparalleltotheground.Ifahalfpush-upistoointenseyoucaneitherloweryourkneessothey’re

touchingtheground,andthenbendyourelbowstolowerhalfway,orslowly lowerall thewaydowntoyourbellybybendingyourelbowsstraightback.

UpDogLoweryourkneesgentlytotheground.Rollyourshouldersdownyourback and lift your chest through your arms with a big inhale.Straighten your arms as much as feels comfortable, keeping yourshouldersdownback.Ifyoustraightenyourarmsandyourbackfeelspinched,bendtheelbowsandcontinuetoliftyourchestthroughyourarmsuntilyoufeelgood.Swayyourtorsoalittlefromsidetosideifthatfeelsgood.Keepyourbodyeasy,neverforcedortense.

Child’sPoseGentlycomeontoallfours.Relaxyourhipsandsitbackonyourheels.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stayhereforfivelong,deepbreaths.

DownDog

Whenyouareready,spreadyourfingerswide,liftyourhips,tuckyourtoes,andpressback intodowndog.Reachyourheelsdowntowardtheground, relax your shoulders toward theground, and relax yourneck. Gently sway from side to side. Experiment on your own witheasy movements to match your easy breath, to help open up thebodyandcalmthemind.Stayindowndogforfivelong,deepbreaths.Thenslowlywalkyourfeetuptoyourhands,backtoyourstanding

forwardbend.Keepingyourheadandneckheavyrolluptostanding,onevertebraatatime.Onceyoureachthetop,inhaleyourarmsoutandup,fillingupallthespacewithallofyou,andyou’llbebackwherewe started. Repeat five times or more to create some heat in thebodyandeaseofmind.

PlankGetonallfours.Makesureyourwristsareunderyourshouldersandyourkneesareunderyourhips.Spreadyour fingerswide, tuckyourtoesunder,andstraightenyourlegsandarms,bringingyourbodyintoastraightlinefromthetopofyourheadthroughthebottomsofyourheels.Keepyour stomachniceandstrongand lift the frontofyourthighsup.Ifthisistoointensefeelfreetogentlyloweryourkneestothefloor.Alwaysmakesureyoucanbreatheeasilyduringthispose.We’regoingtostayhereforawhile.Thissimpleposecanteachus

thatwearestrongenoughtoholdourownbodiesup.Ourmindmaytrytotellusotherwise. Ifyourmindstartstotense, rememberthatyourarmswillnotfalloffandyourbodywillbeenergizedwhenthisisfinished,andcomeback toyourbreath.Stay inyourplankpose fortenlong,deepbreaths.Findtheeaseintheeffort.Allowingyourbodytostayinplankthiswaywilleaseanxietythatisrelatedtoallsortsofthings,includinganxiouseating.Itwillalsostrengthenthebodyfromthe inside out, toning your shoulders, thighs, and your entireabdominal region. Themost importantbenefit is learninghow tobeeasy during challenging circumstances. If you need a break, rest inchild’spose,butcomebackintotheplank.Anddoiteverydaytoo!Itgetswayeasierwithpractice.Ipromise!

SidePlankFromyourplank,liftyourhips,pressdownwithyourrighthand,rolltotheoutsideedgeofyourrightfoot.Stacktheleftfootontopoftheright. Open your entire body to your left side. Keep the hips lifted,expandthroughthechest,extendyour leftarmandfingersstraightupand turnyourgaze towardyour left fingers.Youcaneither stayhere, or lower the right knee down to the ground. When yourbreathingmovesawayfromlonganddeeptowardshortandfast,it’sagoodideatobackoffthepose.Forcingandpushingyourbodyonlyleadstotensionandinjury.Stayhereforthreelong,deepbreaths,rollthroughyourplankpose,andtrytheotherside.

UpDog

Loweryourkneesgentlytotheground.Rollyourshouldersawayfromyour ears and lift your chest through your arms with a big inhale.Straighten your arms as much as feels comfortable keeping yourshoulders down and back. If your back feels okay (no pain at all),pressdownthroughthetopsofyourfeetandstraightenyourknees.Stayherefortwolong,deepinhalesandexhales.

DownDogOn an exhale tuck your toes reach your hips back and up and yourheelsdowntowardtheground,andpressback intoyourdowndog.Stayhereforfivelong,deepbreaths.You can repeat this routine from down dog by rolling into plank,

moving into side plank on one side, and then the other, sinkingthroughupdog,andliftingbacktodowndog.Practicingwiththeeyesclosed really draws the attention inward, and also challenges yourbodyawarenessandbalance,whichisfun!

PartyPooper

Yogaremindsusthatwecanbefun,evenifwe’veforgotten,orevenlostthatpartofourselvesalongthewaybybeingseriousinlife.Yogahasawayof bringing the joyback to you.Feel it overflowas yougo fromparty pooper to life of the party. When in life do we get a chance toactuallyfalldownandhaveitbenotonlyallright,butencouraged?

Most ofushavegotten caughtup in our self image, at least at somepoint,ifnotallthetime.“Iamaseriousperson.Idoseriouswork.Ithinkseriousthingsandhaveseriousthingstosay.”It’susefulifwecanlearntobeateasewithourselves,togiveourselvesabreakfromthegrown-upat your shoulder and lighten up. You can get all the serious work youneedtoaccomplishinyourlifedoneandstillhavealotoffun.Thereisno rule that youhave to have a frown on your face and be stern to betakenseriously.

Anyonewhohasattemptedahandstandoranyotherbalanceposehasprobablytakenquiteafewtopples,andhowcanyounotfindthefuninthat?

REAL-LIFECURES:Tara’sSmilesforMiles

IwasdrivingtotheairportinLosAngelesandhavinga“seriousmoment.” Iwasreflectingonyoga,thinkingaboutthestudio inNew York, and, without realizing it, taking myself way tooseriously.Atastoplight,acarpulledupnexttomeandthroughourrolled-downwindowsthedriverlookedovertomeandsaid,“Smile,youshouldlightenup.”Granted, itwas an odd thing formeat the time.My instinct

was to roll up thewindow, lock the doors, and gun the light. Iwasdefinitelytakenoffguard,mostlybecause Iwassodeeplyintomy seriousmoment that Iwould never have considered asmile,buthewas right. Ididsmile, justa little,and itworked. Iimmediatelyfeltbetterandwastakenoutofmystuckmoment.

Youneverknowwhereyouaregoingtofindyouryogateachers!Theymightnotalwaysbesittinginthefrontofayogaclass.

THEPARTYPOOPERYOGACURE

The cure for a party pooper is to shift balance, changeperspective,turnthemomentupsidedown,andhavefunwhileyou’re at it. Ifwe practice yoga in super-seriousmodewe aremissingitsjoy.Finding,living,andsharingjoyiswhatyoga(likelife)isallabout.Joyisinyouwhetheryoudenyitorembraceit.Ninety-three-year-young yoga master Tao Porchon-Lynch, mygood friend, always says that nature is her encyclopedia. It isalways recycling itself, finding and expressing the joy of lifewith ease. Tao teaches us to remember that we are nature.Sometimeswe have to remind ourselves to find the ease andthen get back to the joy and fun of life that is the naturalessenceofourexistenceandtheessenceofyoga.

Fair warning: this routine is designed to show you a goodtime.Yourfirststepistobereadytohavefun,oratleastopento the possibility of lightening your load just a bit. Try thisroutine a couple times aweek to start, and soon youmay behavingsuchaballthatyouwillwanttodoiteveryday!

DancerStand up straight, feet a few inches apart and parallel. Stack yourshoulders so that they are alignedwith the top of your hips. Closeyour eyes. Take a big inhale through your nose. Exhale out throughyourmouth.

Shiftyourweightontoyourrightleg.Bendyourleftkneeandgrabholdoftheinsideofyourleftcalfwithyourlefthand.Findsomethinginfrontofyoutofocuson.Taketwolong,deepinhalesandexhaleswhilestandingontheonefoot.Begintopressyourleftfootintoyourleft hand. The pressure of the foot into the hand will open up theback. Only press as much as you can easily, without a lot ofresistance.Reachyourrightarmstraightup.Don’tworry about the shape of the pose. Keep your breath long,

deep, and relaxed and allow your body to move where it can withease.Nowifyouhaven’talreadydoneso,simplytipyourselfoverandtopple out of the pose. It’s good for you. Try the pose a few timesplayingwithyourbalance.Don’tforgettosmileandhavefun.

StandingSplitBringbothhandstothefloorandtouchyourfingertipstothegroundright under your shoulders. Allow the left leg and hip to open andrelease,asyouliftitupbehindyou.Walkyourfingertipsbacksotheyare in line with your toes. Release your head and neck toward thestandingleg.Takethreelong,deepbreaths,favoringtheexhalesabitmorethantheinhales.Repeatontheotherside…andagainfeelfree

tofallifyouneedtohere.

HandstandRocksFromyourstandingsplitpressyourpalmsfirmlyonthegroundunderyourshoulders.Straightenyourarms.Keeptheleftlegliftedandrockforward and back, trying to get your hips over shoulders. Keep

breathing through theentiremovement. Inhale as you rock forwardandexhaleasyourelease.

HandstandLShapeSee if the bottom foot wants to leave the ground as you rock

forward.Restyourgazebetweenyourhands.Liftupinyourbellyasyourockforwardtogiveyourselfanextraboosttogetsomeair.TrylittlehopsonthatrightlegandlifttheleftlegupsoyourlegswillbeintheshapeoftheletterL.

Handstand

Ifyouarefindingsomebalance inyourhandstandLshapebringthelegstogetheratthetop.Keepyourarmsstrongandsteadyandyourgazefocusedbutsoftonthegroundbetweenyourhands.Thereareabunchoffunwaystotoppleoutofahandstand.Youcancartwheeloutofit,flipyourbodyintoabackbend,walkthehandsabittillyoucan bring the feet back to the ground, or make up your own way.Remember,yogaisexperiential.It’syourexperience.Makesuretobreathethroughtheroutineandrepeatitontheother

side,too!

PMSandCramps

Amonthly ordeal for many, PMS and cramps can cause symptomsrangingfrompainanddiscomforttoincreasedirritability,sensitivity,andaggressiveness. The list is slightly different for each person. Here aresomesimpleyogaposesthatcanhelpyoudealwiththediscomfort,soyounolongerhavetoputupwithiteverymonth.

THEPMSANDCRAMPSYOGACURE

Thisroutine isdesignedtocalmthebody,relievethepressureandpainofcramps,reduceanxiety,andleveltheover-the-topemotions that can go along with your monthly cycle. Whenpracticed regularly, this routine can reduce theseuncomfortablesymptomsovertime.

Child’sPoseTwistCome into a child’s pose. Reach your hips to your heels, relax yourforehead on the ground, and extend your arms out in front of you.Threadyourleftarmunderyourrightarmsoyourwholeleftshoulderandtheleftsideofyourfacearerestingontheground.Stayhereforfivelong,deepbreathsandthendothesameontheotherside.

Seated,BothLegsStraightForwardBend(blanketonlap)Roll up a blanket. Sit down with your legs straight in front of you.Place theblanket on your upper thighs.Gently fold your torso overtheblanket.Stayherefortenlong,deepbreaths.

SeatedWideLegStraddleSit up tall and open your legs to the sides until you feel a littletension, but not somuch that it is uncomfortable.Walk your handsforward between your legs and keep your torso long. Stay here forten long, deep breaths, favoring the exhales a bit more than theinhalestoencouragetensiontorelease.

PregnancyDiscomfort

Continuing or beginning a regular yoga practice during pregnancycanbeafantasticwaytoreduceanxietyaboutlaborandeverythingelsethatgoesalongwithbringingalifeontotheplanet.Itcanalsostrengthenthebody, release tension in themuscles, createagoodrangeofmotion,and focus the mind. If you are brand new to yoga, it’s probably not aterrificideatostartahard-coreregimenduringpregnancy,butthereareavarietyofprenatalyogaposesand techniques thataregentleand stillveryeffectivethatcanhelpyoubreezethroughyourpregnancy,andalsohelpwithyourupcominglabor.

AstudyconductedbytheVivekanandaYogaResearchFoundationinIndia indicates that a daily yoga and meditation practice duringpregnancy seems to improve birth weight and reduce prematurity andoverallmedical complications fornewborns.“Aconsistentyogapracticecan produce a healthier maternal environment for pregnancy and asignificantlygentler andmoreharmoniousbirthingexperience forbothmother and child,” said Dr. Sejal Shah, one of the researchers whoconductedthestudy.

Easy, gentle yoga stimulates the reproductive organs to ensure arelativelyeasychildbirth,ensuresoptimumbloodsupplyandnutrientstothe developing fetus, enhances correct posture, establishes a balancebetweenthesympatheticandparasympatheticnervoussystems,improvesblood circulation, tones the muscles of the spine, abdomen, and pelvis

(helping to support the added weight of the uterus), and preventscommon ailments such as backache, leg cramps, breathlessness, andedemainthefeet.Theseareallgoodthingsforawomanwhosebodyisworkinghardthroughoutpregnancy.

REAL-LIFECURES:Simone’sYogaSwitch

Simonehadbeenagym junkieforyearsuntilshegotpregnantwithherfirstbornchild,ababygirl.Shehadalwaysknownofthebenefits of yoga but wanted to do cardio and weights to getmoreofa “workout.”Butearly inherpregnancy,Simone foundherselfwanderingintoaprenatalgroupclassandfoundnotonlythe stress reduction she was looking for, but also a fantasticwaytoworkoutthebodyandthemindatthesametime.Now,afterthebirthofherlittleone,Simoneisayogaregular,usingitasherprimarystressreduceraswellasherworkoutregimen.

THEPREGNANCYD ISCOMFORTYOGACURE

Thereareafewthingstoconsiderwhenbeginningorcontinuingayogapracticeduringpregnancy.Payingattentiontohowyouarefeelingisextremelyimportant.Aregularyogapracticewillsensitizeyousoyouknowwhenthingsarea littleoffordon’tfeelquite right.Listentoyour instincts. It’scommonlyagreedthat in the first trimester all twists should be avoided. Manyinstructorssteerawayfrominversionssuchasheadstandsandhandstands, especially if the person is new to them. Payattentiontoyourbody.Talk toyourdoctor.Andtalk tootherpregnant women if you have the chance. The sense ofcommunityandsupport found inprenatalyogaclassescanbe

evenmore beneficial than the yogaposes. If you are taking aregular yoga class, one not specified as prenatal, let yourinstructor know what month you are in so together you canadjust your routine as needed. Also, remember to have fun,enjoythebreath,andenjoyyourchangingbody.Yogacanhelpyouembracethechangeswitheaseandasenseofadventure.

This routine can be done in any phase of pregnancy and isdesignedtoeasethemindand releasetension in thehipsandhamstrings. Do this as often as makes you feel comfortable.Firstthinginthemorningandlastthingatnightisagreatstart.

SquatStandtallwithyourfeetshoulderwidthapart.Turnyourtoesouttothesides,andyourheelsin.Sinkyourhipsdowntowardtheground.Ifyourheelsdon’treachthegroundbringablankettoputunderthemforextrasupport.Placeyourhandsonthegroundinfrontofyouforsupport.

WideLegStraddle(upright)Siton the floororamatandopenyour legsout to thesides.Openthemonlyasfarasyoucanwithouttension.Pressyourfingertipsintothe floorbehindyourhipsand liftyourchestup. Flexyour feetandreachthroughyourheels.Stayhereforthreelong,deepbreaths.

WideLegStraddle(loweredtorso)Ifyoufeellikeyouhavemoreroomtoworkwithinthispose,walkyourhandsoutinfrontofyou,keepingyourbackniceandlong.Onlygoasfarasyoucanwhilefeelingjustabitoftension,butenoughthatyoucan breathe into the position easily. Stay here for ten long, deepbreaths.

HappyBabyLie down on your back. Draw your knees into your chest. Grab theoutsides of your feetwith your hands so the bottoms of your feetpoint straight up. Gently pull your knees down toward the groundoutside your torso using the strength of your arms. If it feels goodrockcarefullyfromsidetosidetoopenyourbackandhipsevenmore.Stayherefortenlong,deepbreaths.

Procrastination

Need to get something done but keep putting it off until the lastpossibleminute?We’veallexperiencedprocrastinationat somepoint inour lives. It can be accompanied by denial, followed by anxiety,frustration, anddownrightpanicwhenweget rightup toourdeadline.

Oftenwe simply lack the tools to pace ourselves or set a schedule thatwould lead us to accomplish our tasks on time. When something isoverwhelming,wemayignoreituntilthelastminute,sendingourselvesintoafrenzy.Weneedtobepreparedsowecanspotitanddosomethingaboutit.Yogacanhelpbyreleasingexcesstensioninthemindthatmaybe blocking those creative juices.Yogawill also build focus so you canconcentratewithoutdistractiononthetaskathand.Oftenwhenwehaveataskaheadofusthatwefeelanxiousaboutcompleting,westopinthemiddlebeforewecompleteit.Whenwefeelinspired,wehavetheenergyand desire to continue with the tasks we set out to accomplish and dothemwitheaseandfocus.Thisroutine isdesignedto ignite,orpossiblyrekindle,yourdesire todiveright intoyourprojectsandmaintainfocusthroughoutuntilcompletion.

THEPROCRASTINATIONYOGACURE

The best way to alleviate procrastination is to get inspired.When you have lasting inspiration any project, deadline, ordrawer that needs cleaning will get the focused attention itneedswithoutthestress.

Sowithout further anticipation, or procrastination, let’s getright to the yoga. This routine is designed to invigorate yourentirebodyandeasetensioninthemind.Staywiththebreathandhavefun!Dothisroutineatleastthreetimesaweektogetyourselfbackontrack.

DownDogFromallfours,tuckyourtoes,liftyourhips,andpressbackintodowndog. Reach your heels toward the ground. Relax your shoulderstowardthegroundand relaxyourheadandneck.Stayhere for fivelong,deepbreaths.

DownDogSplitFrom your down dog, inhale and lift your right leg straight up. Flexyourfootandreachthroughtheheelasifyouarehelpingtoholdupawallwithyourfoot.Squarethehipssothetoesofyourrightfootarepointingdownandliftupfromthebackoftheupperthigh.Continuetopressthroughbotharmsevenlyasyouextendoutthroughtheleg.

PigeonAs you exhale, draw your right knee in toward your forehead andguidethefoottorestbehindyourlefthandandrestyourkneeonthegroundbyyourrighthand,soyourshin isworkingtowardparalleltothe front of your mat. Square your hips and shoulders to faceforward. Stay here for three long, deep breaths. Inhale, crawl yourfingertipsback,andliftyourchest.Asyouexhale,walkthefingertipsforwardandeitherrestonyourforearmsormakeapillowwithyourhands and rest your head. Stay here for ten long, deep breaths toreleasetensioninyourhips,andyourmind.Whenyouarereadytocomeup,slowlywalkyourfingertipsbackby

yourhipsandstackyourshouldersaboveyourhips.Pressyourpalmsdownunderyourshouldersandmakeyourwaybacktodowndog.Makesuretobreathethroughtheroutineandrepeatitontheother

side,too!

Runners’Aches

Ifyouarearunner,youshouldpickupayogamatonyournextrunand get right down to practicing regularly. Along with the benefits ofimprovedflexibility,you’llalsogainanimprovedrangeofmotionintherestofyourbody,whichcanmakeyoufasterandmoreefficient.Injurypreventionisasuperbbenefitofyoga.Theimprovedlungcapacityyou’llgainwithyogawillalsogiveyouanadvantageovercompetitors.Whenitcomestopreventingorrecoveringfrominjuries,aswellasdealingwithdailyachesandpainsfromrunning,yogacanbeagreattherapyforyourbodyandade-stressorforthemind.

THERUNNERS’ACHESYOGACURE

Thisroutineisdesignedtoopenthechestandspinetoincreaselungcapacityandmobilityinthetorso,andeasesorenessintheupperbody. It alsoworks to release tension in thebigmusclegroupsofthehipsandhamstrings.

SupportedBridgewith2BlocksHavetwoblockshandy.Placeoneblockonthegroundlengthwise.Sitdowninfrontoftheblock.Keepingyourhipsontheground, lieyourspinedownalong theblock.Place theotherblockunderyourhead.Relax your legs out in front of you and stay here for twenty long,deepbreaths.

RecliningSingleKneeHugGentlybringyourself off theblockand liebackdownonyourback.Hugyourrightkneeintoyourchest.Witheachexhale,drawyourkneecloser toward your right shoulder. Stay here for five long, deepbreaths.

RecliningHamstringReleaseExtend your right leg upward. Grab behind your calf, your knee, oryourhamstring,whereveryoucangrabeasilyandcomfortably.Stayherefortenlong,deepbreaths.Trynottopullthelegclosertowardyou,but insteadallowyourexhalesto releasetensionandnaturallymoveyourlegcloserwhenmorespaceopensup.

ReliningSingleKneeHugTwistBendyourkneebackintoyourchest.Openyourarmsouttothesidesandcrossyourrightlegovertowardyourleft.Stayherefortenlong,deepbreaths.

Do the routine on the other side beginning with the reclining kneehug.

SaggyBooty

Yes,thebenefits ofyoga rundeepand include loweringhighbloodpressure,decreasingtheriskofdiabetes,andreducinganxiety,butlet’sbehonest,yogahassomeprettyfantasticbenefitsforyourbootyaswell.Andthesewouldbeashametoignore.Youryogapracticeisaone-stopshopforaradiantlyhealthybodyfromtheinsideout—the“out”beingasweetreward.

THESAGGYBOOTYYOGACURE

The following yoga poses are the best booty shapers on themarket, which might be one of the best-kept secrets of thefitnessindustry.Youcandoallthesquatsandlungesyouwantatthegym,butdoingtheseyogaposesregularlywillgetrightto that burn you’re looking for and will carve out that lifted,tonedshapeyou’llbeproudtoshowoffwhenyousashayacrosstheroom.Soyoumightaswelltreatitwellandtoneitup!Whileyouaretwisting,holding,andbalancingyourwaythroughtheposes, you are carving out an uplifted, toned, long, lean, andstronglowerhalf.Theupperhalfofyourbodyisgettingtonedalso,butwe’llgettothatinabit.

ChairStanduptallwithyourfeetunderyourhipsandparalleltoeachother.Inhale and sink your hips low. Reach your arms up overhead. Relaxyourshouldersdowntowardyourback.Relaxtheareainfrontofyourribsandlengthenyourspine.Stayherefortenlong,deepbreaths.

HighLungeFrom your chair, gently fold your torso over your legs. Press yourfingertipsintothegroundandstepyourleftlegbacktoalowlunge.Pressdownthroughyour feetandbringyourtorsoup,aligningyourshouldersaboveyourhips.Inhaleandliftyourarmsstraightup.Relax

yourshouldersdowntowardyourback.Stayhereforfivelong,deepbreaths.

HighLungewithPrayerTwistFrom your high lunge, press your palms together in front of yourchest. Inhaleandliftyourchestandyourpalms.Asyouexhaletwisttowardyourfront leg.Pressyour leftelbowintotheoutsideofyourfrontthigh.Pressdownfirmlythroughyourtophandintoyourbottomhandtoturnyourtorsofurthertotheside.Liftyourbellyawayfromyour top thigh. Reachout evenly through the top of your head andoutthroughyourbackheel.Stayhereforfivelong,deepbreaths.

HighLungewithPrayerTwist(backkneedown)If it’s tricky to find thebalance inyourhigh lungewithprayer twist,gentlyloweryourbackkneedownandcontinuethetwist.Stayhereforfivelong,deepbreaths.

TwistedHalfMoonFrom the previous pose, open up your arms and press your leftfingertipsintothegroundinsideofyourfrontfoot,directlyunderyourleftshoulder.Shiftyourweightontoyourrightlegandliftyourbacklegupsoit isparalleltotheground,keepingyourhipssquare.Moveyour left fingertips forward so they stay pressed into the ground

underyour left shoulder.Openyour torso to the rightand lengthenyour rightarmupoveryour rightshoulder.Stayhereforthree long,deepbreaths.

HalfMoonFromyourhalf-moontwist,pressyourrightfingertipsintothegroundunderyourrightshoulder.Rollyourlefthipsothatitalignsontopofyourrightandyourtorsofacesleft.Liftyourleftarmupoveryourleftshoulderandlookuptowardyourlefthand.Stayhereforthreelong,deepbreaths.Performtheroutineontheotherside,beginningwithchairpose.

SaggyPecs

Whilewearebusygettinghealthyandhappyfromthe insideout,anamazing side effect happens naturallywith regular practice: our bodiestaketheshapethattheyaremeantto—toned,strong,andlean.Adroopybodyisaresultofsedentarymuscles,andcanberemedied.Saggypecscanbeperkedrightupwithsomesimpleyogaposes targetedto fireupandbuild themuscles of the chest and shoulders.The resultwill leave youwithperkypecsandbetterposture.

THESAGGYPECSYOGACURE

The cure for saggy pecs is simply to begin strengthening theupper body with consistent practice. The good news is thatthereareafewfantasticposesthatwilltargetthepecssoyouwill build a strong, lean, firm, and lifted upper body. Regularpractice isessential tomaintain strengthandmuscle tone, soeventhoughyouwillfeeltheburnwiththisroutineafterdoingitonce,keepdoingiteverydayforlastingresults.

ForearmPlank

Bringyourselftoallfours.Loweryourforearmstothegroundsotheyare parallel to each other. Lengthen your legs straight behind you,tuckyourtoes,andstraightenyourlegs.Yourbodyshouldbeinonelong,straightlinefromthetopofyourheadtoyourheels.

PlankPress intoyourpalms,straightenyourarms,andcome intoaplank.Makesureyourwristsareunderyour shouldersandyourkneesareunderyourhips.Spreadyourfingerswide.Tuckyourtoesunderandstraightenyourlegsandarms,bringingyourbodyintoastraightlinefromthetopofyourheadthroughthebottomsofyourheels.Keepyourstomachniceandstrongandliftthefrontofyourthighsup.Stayhere for ten long, deep breaths. If this is too intense feel free togently lower your knees to the floor. Always make sure you canbreatheeasilyduringthispose.

PlankPush-UpYoucandothiswithyourkneeseitherliftedorlowered,foraslightlyless challenging version. Listen to your body. Bend your elbowsstraightbackand loweryourbodyhalfwaydown inonestraight lineuntil yourupperarmsareparallel to theground. If ahalfpush-up istoo intenseyoucaneither loweryourkneessothey’retouchingthegroundandthenbendyourelbowstolowerhalfway,orslowlylowerallthewaydowntoyourbellybysimplybendingyourelbowsstraightback.Pressstraightuptoplank.

SidePlankwithTree

Fromyourplank,liftyourhips,pressdownwithyourrighthand,rolltotheoutsideedgeofyour right foot,andopenyourbodyto the left.Bendyour leftkneeandplacethebottomofyourfootonyourrightupperthigh.Openyour leftarmstraightupoveryourshouldersandlook up at your hand. Stay here for five long, deep breaths, thenrepeatontheotherside.

CrowComeintoafullsquat.Pressyourpalmsfirmlyintothegroundafewinches in frontofyour feet.Placeyourkneesonto thetopsofyourupper arms. Look out about a foot ahead of you. Lift your hips andbellyup.Stayhereforafewbreaths. Ifyoufeelsteadyliftonefootoffthegroundandplaceitbackdown.Thentryliftingtheotherfootandplacingitbackdown.Ifyouarestillstable,tryliftingonefoot,and

thentheother.Pressdownthroughyourpalmstoliftbothfeetup,ifpossible.Stayhereforthreelong,deepbreathsandslowlyloweryourfeetbackdown.

ScatteredMind

Ascatteredmindisallovertheplaceandhardtoreinin,evenwhencalledupon.Haveyoueverfeltthatyouwereworkingonseveralthingsat oncebutnot really getting anythingdone fully? If you find yourselfwritingane-mailwhilesimultaneouslycheckingFacebookandTwitter,snacking,andplanningthenextday’sagenda,you’resurelynotbeingasefficientasyoucouldbeifyoufocusedononethingatatime.Beinginamillionplacesatoncebutnotreallyfocusedononeisascatteredmind.You can self-diagnose it on the yogamat. If you are in down dog andfocused on the next pose, and then thinking about dinner, and yourpresentation, and back to being concerned about the next pose, youprobablyhaveascatteredmind.

At a conference of the American College of Sports Medicine, tworesearchers presented a paper showing that yoga can reduce anxiety,improveconcentration,andincreasemotivationinaslittleaseightweeks.TraciA.StatlerandAmyWheelertestedstudentstakingten-weekyogaclasses atCalifornia StateUniversity, SanBernardino.The resultsweredramatic. “Wewere surprised by the degree of difference in just eightweeksofpractice,”saidStatler.“Wemeasuredsignificantincreasesinallthreeareas.”

THESCATTEREDM INDYOGACURE

Thecureforascatteredmindistogiveitsomethingtofocusonforanextendedperiodoftime,andpracticecoolingyogaposes

thatcalmdownyournervoussystem.Dothisroutinedaily.

AlternateNostrilBreathingSituptall,howeveryoucansitcomfortably.Takeyourrighthandandcurl down your index and middle finger into your palm. For thisexerciseyou’lluseyourringfingerandyourthumb.Press your ring finger over your left nostril and inhale for four

countsthroughyourrightnostril.Closeoffyourrightnostrilwithyour

thumbsobothnostrilsareclosed.Holdalltheair inforfourcounts.Releaseyourringfingerandletalltheairoutyourleftnostrilforfourcounts. Reverse this pattern startingwith inhaling through the leftnostril, holding both closed, and exhaling out the right side. Repeatthisbreathingpatternforthreetofiveminutes.

Pigeon(torsorelease)Come into a low lungewith your right leg forward. Scoot your rightfoot over toward your left hand and ease your right knee to theground by your right hand. Rest your hips on the ground or on ablanket or pillow. Your hips and shoulders should be workingthemselves toward facing forward. Stay here for ten long, deepbreaths. Gently lower your torso forward over your legs. If it feelsgood,makeapillowwithyourhandsand restyour foreheadon thetopsofyourhands.Stayherefortenlong,deepbreaths.

ShinSplints

Common in runners and other athletes, shin splints—causingshooting,burningpaininyourshins—areapainfulbutfrequentoutcomeof overuse. The discomfort in the front of the leg can be felt duringexercise, or even constantly in some cases. Whichever you experience,shin splints canputadamperonyour training regimen.Restand icingare usually prescribed for shin splints, but some very gentle yoga posescanalsohelpeasethepain.

THESHINSPLINTSYOGACURE

The yoga cure for shin splints is a series of verymild, gentlemovementsthataredesignedtorelievepressureintheshins.

HeroStandonyourkneesso theyarealignedunderyourhips.Press thetopsofyourfeetdownand intotheground.Pressyourthumbs intoyour legs,behindyourknees,openyourcalvesouttothesidesandsit your hips down to the ground. Reach your knees forward. Stayherefortenlong,deepbreaths.

Hero,ReclinedIfyou feel likeyouhavemore roomtoworkwithin thispose,slowlylower your back to the ground and reach your arms overhead.Continue to press down through the tops of your feet and reachforwardthroughyourknees.Stayherefortenlong,deepbreathsandslowlybringyourselfupandoutofthepose.

Runner’sStretchComeintoalowlungewithyourrightfootforward.Tuckthetoesofyourbackfootunderand loweryourbackkneetotheground.Shiftyour hips back to sit on your back heel. Your right leg should bestraightinfrontofyou.Relaxyourtorsooveryourfrontleg.Stayhereforfivelong,deepbreaths.Bringyourselfbacktoyourlungeanddothesamethingwiththeotherleg.

SugarCravings

Cravings are another manifestation of tension and stress. Awandering,racingmindissusceptibletoallkindsofmisalignedthinking.Acravingforsugarmaystemfromyourbodyandmindfeelingsluggishandwanting a boost of energy. If you eat a lot of sugar regularly, thecravingsonlyintensify.Now,there’snothingterribleabouthavingalittlesugar every once in a while. Depriving ourselves of food and beatingourselves up over cravings can lead to all kinds of other issues, evendisorders.Trymakingahealthychoicethenexttimeasugarcravinghits,like having some hot teawith raw honey or a piece of dark chocolate,whichcanhelplowerbloodpressureandmaintainoverallhearthealth.

When the cravings are out of control, and becoming an unhealthyregular occurrence, try this routine. Like all yoga, it’s designed to tuneyouintowhat’sgoingoninsideyou.

THESUGARCRAVINGYOGACURE

Cravings and addictions have to do with not being in thepresentmoment,andoftennotwantingtobe.Thisiswherethevicecomesin,whetheritissugar,otherfoods,drugs,oralcohol.Yoga is all about being in the present moment and paying

attentiontowhatisgoingonwithyou,rightnow.Dealingwithit ismoreuseful inhealingaddictionsandfacingcravingsthanmindlesslymaskingourfeelingswithfood,drugs,oralcohol.

This routine is designed to bring your attention away fromcravingsandback in touchwithyourbreath, and in tunewithyour body. Do this routine three times a week to cure thecravings.

SeatedMeditationArmsinVStarting in a comfortable seatedposition, raise your armsoverheadintoinaVshape.Relaxyourshouldersdownyourbackandreachoutthrough your fingertips.We are going to stay and breathe here forthreeminutes. Finding the ease in staying here for severalminuteswillclearyourmindandreleaseloadsoftensionfromyourbody.

SeatedOneLegForwardBend(footonhipcrease)Situp tallwithyourshouldersaboveyourhips.Extendyour left legstraightoutinfrontofyou.Bendyourrightkneeandplacethetopofyourrightfootonyourlefthipcrease.Ifthishurtsyourkneeorhipatallplaceyourfootonthegroundinsideyourleftthighinstead.Ifyourfootisonyourhipcrease,youshouldfeelyourheelpressingintoyourlowerbelly. Inhaleand liftyourarmsstraightup.Asyouexhale,foldyourtorsoforwardoveryourlegs,keepingyourspinelong.Stayherefortenlong,deepbreaths.

SeatedShinHugHugyourrightkneewithyourarms.Ifthereisroompressthebottomof your right foot into your left elbow, wrap your right arm aroundyour right thigh, and join your hands to cradle the leg. If that hurtsyourknee,holdyourrightfootwithyourlefthandandyourrightkneewithyour righthand.Lengthenyourtorsoandsituptall.Relaxyourshoulders downward. Sway your left leg from side to side to openyourhip.

CompassIfyourhipsfeelopen,pressyourrighthandunderyourrightcalfandbring your right leg to rest on top of your right shoulder. Grab theoutside of your right foot with your left hand. Press your rightfingertips into the ground alongside your right hip. Lean right, lookunder your left arm, and gaze upward. If there is room in yourhamstrings,begintostraightenyourrightlegandkeepopeningyourtorsoupwardandtowardyourleft.Ifitstopsattherightupperarm,that’sfine.Stayhereforfivelongdeepbreaths.Unwindoutofitanddotheroutineontheotherside,beginningwiththeforwardbend.

Tension

Tensionlikestobuildupinourbodiesandmindsalldaylong.It’sanaturalpartoflife.Centuriesago,humanshadstressfullivingconditions.Howwouldyouliketospendthedayrunningforyourlifefrompredatorsand struggling for daily survival? Although our modern tensions mayappearabitdifferent,weenduretensionandstressinourbodiesjustthesameasourancestorsdid.Themorestressfulourday, themore tensionbuilds.Ifwedon’tletthetensionlooseitwillstarttotakeatollonus.It’simportanttotametensioneachdaysowecanavoidheavybuildupsthatleadtosickness.

THETENSIONYOGACURE

Managing tension doesn’t necessarily mean finding ways toextinguishit.Therewillalwaysbetension.Howwedealwithit,andhowwemanage it, iswhatmatters in our lives.Whenwecan find the easewithin the effort and stress,we are able tomanageawholelotmorewithalotlesseffort.Dothisroutineonce or twice a day to press the reboot button and bringyourselfbacktoacleanandneutralstate.

Child’sPoseGentlycomeontoallfours.Relaxyourhipsandsitbackonyourheels.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stayhereforfivelong,deepbreaths.

Child’sPoseTwistFromyourchild’spose,threadyour leftarmunderyourrightarmsoyourwholeleftshoulderisrestingonthegroundandtheleftsideofyour face is resting on the ground. Stay here for five long, deepbreathsanddothesameontheotherside.

SitonHeels,PalmPress(liftingandloweringbreath)From your child’s pose, sit up on your heels. Press your palmstogetherinfrontofyourchest,thumbspressingintoyoursternumsoyoucanfeelyourheartpumping.Closeyoureyes.Seeifyoucanslowdown your heartbeat by deepening your breath. Take a big inhale,liftingyourchest.Exhaleall theairout throughyourmouth.Repeatthissamebreathandmovementpattern twicemore.Stayhereandbreathenaturallyforafewmoremoments.Whenyou’reready,gently

relaxyourhandsonyourthighs.

Seated,BothLegsStraightForwardSituptallandbringbothlegsstraightoutinfrontofyou. Inhaleandliftyourarmsup.Asyouexhale,lengthenyourtorsoforwardandfoldoveryourlegs.Ifyoucan’tholdyourtoeseasily,bendyourkneessoyour belly can rest on your thighs. You’ll get a better openingwithbent knees than by rounding your back and forcing your hands toyourfeet.Stayherefortenlong,deepbreaths.

ThyroidImbalance

Aregularyogapracticeregulatesallthesystemsofthebody,andalsocorrects imbalances before they can become serious problems. B.K.S.

Iyengarwasoneofthefirstmodernyogistodescribethesignificanceofshoulder stands in regulating the body’s health; he recommendspracticing them daily. Iyengar says the shoulder stand is a panacea formostcommonailments,sinceitincreasesbloodsupplytothethyroidandparathyroid glands due to the chin lock in the neck region. Also theinvertedpositionofthelegsovertheheartpromoteshealthybloodflowtohelpyourbodyfunctionefficiently.

THETHYROIDIMBALANCEYOGACURE

It’s important to identify exactly what kind of thyroidimbalance you are dealing with, as each requires differentsupport. Hyperthyroidism is a condition in which your thyroidglandproducestoomuchofthehormonethyroxine,whichcansignificantly accelerate your body’s metabolism, causingsudden weight loss, a rapid or irregular heartbeat, sweating,and nervousness. Hypothyroidism is a condition characterizedby abnormally low thyroid hormone production. Symptomsincludesensitivity tocold,depression, fatigue, jointormusclepain,dryskin,andunintentionalweightgain.

Your thyroid hormone affects growth, development, andmany cellular processes of the body, so having a healthythyroidhasalotmoretodowiththeoverallhealthofyourbodythanhowslowlyorquicklyyourbodyisabletometabolizefood.Thisroutineisdesignedtoregulateyourthyroidglandandbringyoubackintoabalancedstate.

PlowLiedownonyourbackwithyourarmsatyoursides.Pressdownintoyour arms, round your back, and slowly bring your feet over yourhead.Ifthisputstoomuchtensiononyourbackorneck,rolloutofitslowly and relax. Don’t force your neck in this position. If your backandneckfeelokay,stayherefortenlong,deepbreaths.

ShoulderStandIfyourneckfeelsprettytight inyourplow,staytherea little longerandthenslowlyrollbackdowntolieonyourback.Ifyourneckfeelsgoodinplow,pressyourpalmsintoyourbacksoyourfingersfaceup.Wiggle your elbows closer together and scoot your hands up yourback,closetoyourshoulders.Liftthebacksofyourlegsstraightup

soyourbody is inonestraight line.Stayherefor twenty long,deepbreaths. Either close your eyes or keep your gaze softly resting onyourbellybutton.

LegsUptheWallSitfacingawall.Bringyourhipsrightuptothewall.Liedownsoyourtorso is perpendicular to thewall. Bring your legs up thewall. Stayhereforfiveminutes.

RecliningButterflyLiedownonyourback.Bringthebottomsofyourfeettogetherandletyourkneesrelaxouttothesides.Restyourhandseitherdownbyyoursidesorontopofyourthighs,whicheverismostcomfortableforyou.Stayherefortwentylong,deepbreaths.

Traveler’sAnxiety

Air travel can serve up a load of anxiety. Whether you get anxiousabout traveling, flying, the stressofairports, lines, crowds,or justbeingstuckinanairplaneforhours,thereareplentyofopportunitiesbetweengettingtoandfromyourdestinationforstresstocreepin.

Fear of flying is essentially an anxiety disorder.We can control ourfearsbybringingourattentionbacktothebreath.

Even if you have little or no fear of flying, being in an airplane,especiallyifyouarearegulartraveler,cantakeatollonyourhealth.Thecabin pressure, being cooped up in a seat for hours, and the recycledoxygenaren’tidealconditionsforourbodiesorminds.Luckily,therearesomesimpleyogaposesandtechniquesyoucandorightfromyourseaton the airplane that will release tension in your body and settle yourmind.

THETRAVELER’SANXIETYYOGACURE:A IRPLANEYOGA

You can do this routine from your seat in the airplane. It willreduceanxietyandopenup thespine.Also, try togetupandwalkaround.Onlongflights,trytogetupeveryhourforawalk.Don’tbeshyaboutstrikingatreeposewhenyou’rewaiting inlineforthebathroom.Whoknows,yourfellowpassengers justmayjoinin!

SeatedMeditationSit up tall in your chair with both feet flat on the floor, with yourknees facing forward and over your toes. Relax your shoulders, sothattheyareawayfromyourears.Restyourhandonyourthighsandcloseyour eyes. Start to rest your attentionon yourbreath.Watchyour inhales come and exhales go. Settle your mind in the spacebetween. Begin to lengthen and deepen your inhales and exhales,making them longer and setting an easy pace of breathing. If athought starts to enter your mind, simply observe it like a cloudpassingby.Continueobservingyourbreathforthreetofiveminutes.

SeatedEasyTwistFromyourcomfortable,seatedposition, inhaleand liftyour leftarmup.Asyouexhale,restyourlefthandonyourrightknee.Pressyourright fingertips into the seat behind your hips. Inhale and lengthenyourtorsouptall.Exhaleandtwistyourtorsoaroundtotheright.Atthebottomofyourexhalereturnyourtorsotocenterandrepeatthesamemovementandbreathingpatternontheotherside.

THETRAVELER’SANXIETYYOGACURE:HOTELYOGA

Whenyouarriveatyourdestination,trytomakesometimetodoyoga inyourhotel room,orwhereveryouarestaying.Evenfiveminutes of simple sun salutations will help to reenergizethe body and get your circulation going again. Yoga is afantasticcureforjetlag,too!

SeatedPalmPressStayingseated,interlaceyourhandsandpressyourpalmsstraightupoverhead.Relaxyourshouldersdownyourbackand lookup towardyourfingers.Stayhereforthreelong,deepbreaths,andgentlyrelaxyourhandsdownbyyoursides.

LegsUptheWallAfteryou’vefinishedyoursunsalutations,relaxingwithyourlegsupthe wall will regulate blood flow and reduce pressure in your bodywhilesimultaneouslycalmingyourmind.Sit facingawall.Bringyourhips rightup to thewall. Liedownsoyour torso isperpendicular tothewall.Bringyourlegsupthewall.Stayhereforfiveminutes.

TummyTrouble

Tummytrouble is uncomfortable, sometimes painful, and absolutelynofun.Whetheryourdigestionishavingahardtimegettingamoveon,

oryourstomachisinaknotfromstress,orsomethingelseisgoingoninthere,thesesimpleyogaposescansootheatroubledtummyinaflashandgetyoubacktofeelinggreatagain.Iftummytroublepersists,youcouldhaveamoreseriousconditionthanabellyache,somakesuretoseeyourdoctor.

THETUMMYTROUBLEYOGACURE

Theyogacurefortummytroubleistotakeiteasy.Especiallyifyourtummy is irritatedandyour insidesarescreamingatyou,this routine is designed to calm down your system from theinsideout.Youwillbeleftwithacalmandhappytummysoyoucangoaboutyourlifepainfree.

RecliningSingleKneeHugLie down on your back. Hug your right knee gently into your chest.Witheachexhale,drawyourkneeclosertowardyourrightshoulder.Stayhereforfivelong,deepbreaths.

RecliningSingleKneeHugTwistFrom your reclining knee hug, cross your right knee over your bodytowardyourleft.Openyourarmsouttothesides.Looktowardyourright.Stayherefortenlong,deepbreaths.Dotheothersidestartingwiththerecliningkneehug.

RockDraw both knees into your chest. Gently rock from side to sideallowingthesidesofyourbacktorelease intotheground.Continuerockingforfivelong,deepbreaths.

Under-EyeBagsandDarkCircles

A common cause of under-eye bags and dark circles is not gettingenoughrestorpropernutrition.Saltyandprocessedfoodsmaycauseyou

toretainwaterandmakepuffyeyesworse.Someexpertssaythatunder-eye bags are a natural part of the aging process, caused by weakenedligamentsmakingthenaturalfatundertheeyespushforwardandformapuffybag.It’sagoodthingweknowthatyogacanreversetheeffectsofaging.

As I’ve said repeatedly, a regular yoga practice makes you gravitatenaturally toward healthier food choices and also helps you sleep a lotbetter,soyoushouldbeonyourwaytoeliminatingpuffyeyesanddarkcirclesassoonasyoustepontoyourmat.Thekeyistokeepdoingiteveryday.Itonlyworksifyoupractice.

THEUNDER-EYEBAGSANDDARKC IRCLESYOGACURE

The yoga cure for under-eye bags and dark circles is to firsttakealookathowyouarelivingyourlife. Ifyoucangetmoresleep, eat healthier, drinkmorewater, and think happier, lessstressed thoughts, begin there. Inversions literally bringmoreblood toyourheadand improve thehealthandappearanceofyourfacialskin.Anytimeyourheadisbelowyourheartinyogayou are improving blood flow and refreshing the skin of theface. Inversions and some other calming poses included herewillyieldyouthemostbenefits.

DownDogFromallfours,tuckyourtoes,liftyourhips,andpressbackintodowndog. Reach your heels toward the ground. Relax your shoulderstowardthegroundand relaxyourheadandneck.Stayhere for fivelong,deepbreaths.

ForearmDownDogFromyourdowndog, loweryourforearmstothegroundsotheyareparallel to each other. Keep your fingers spread wide. Lift yourshouldersaway fromthegroundand relaxyourhead.Stayhere forfivelong,deepbreaths.

ForearmStandIf youwould like tomove into a forearm stand, inhale and lift yourright leg up so that your hips lift over your shoulders. Exhale andlower it back down. Try the same thing with the left leg. Continuewith this until you get the feeling of getting your hips over yourshoulders, or if you feel ready, take a light hop the next time you

inhale and lift a leg to bring yourself into forearm stand. If you arenewtothepose,trypositioningyourselfnearawallsoyoucankickup and rest your legs along the wall. Stay here for five long, deepbreathsandslowlylowerdowntochild’spose.

CalmEyesSitupniceandtall,howeveryoucansitcomfortably.Rubthepalmsofyourhandstogetherprettyquicklytogetagoodamountofheatgoing.Closeyoureyesandgentlypresstheheelsofyourhandsintoyour eyelids. Rest your fingers against your forehead. Stayhere forthreelong,deepbreathsandgentlyrelaxyourhandstorestonyour

thighs.

Vertigo

The feeling of dizziness and spinning when you are stationary thatcomeswithvertigo isnofun.The lostbalance thatcomeswhenvertigostrikescanbebothscaryanddangerous.Itcanbecausedbyaninnerearimbalance,anxiety,andevenproblems in thebrain, so it’s important toseeyourdoctorifyouareexperiencingvertigo.Inmanycases,yogacanhelp ease the anxiety that comes with this condition; it also has beenknowntobalanceoutthebody’ssystemstoreduceandevencureit.

THEVERTIGOYOGACURE

Theyogacureforvertigoistobreathereallydeeplyandmovesuperslowly,knowingthatyoualwayshavetheoptiontostopand back out of a pose. Sitting up on your heels or resting inchild’sposearegreatplaces tobe ifyouhaveadizzyspell. Ifyoufeel light-headedortheroomstartsspinning,alwaysbackoutofapose.

PlowLiedownonyourbackwithyourarmsatyoursides.Pressdownintoyour arms, round your back, and slowly bring your feet over yourhead.Ifthisputstoomuchtensiononyourbackorneck,rolloutofitslowly and relax. Don’t force your neck in this position. If your backandneckfeelokay,stayherefortenlong,deepbreaths.

ShoulderStandSlowlyrollbackdowntolieonyourback.Pressyourpalmsintoyourbacksoyourfingersfaceup.Wiggleyourelbowsclosertogetherandscootyourhandsupyourbackclosetoyourshoulders.Liftthebacksofyourlegsstraightupsoyourbodyisinonestraightline.Stayherefor twenty long, deep breaths. Either close your eyes or keep yourgazesoftlyrestingonyourbellybutton.

HeadstandPrepSitonyourheelswithyourshouldersaboveyourhips. Interlaceyourfingers looselyandplacethemontheground.Placethetopofyourheadonthegroundsoyourfingersholdthebackofyourhead.Stayhereforafewbreathstogetcomfortableintheposition. Ifyoucan,stay here for a few breaths before you back out. If you arecomfortable,tuckyourtoesandstraightenyourlegslikeyouwouldinadowndog.Stayhereforten long,deepbreathsandwhenyouareready tocomeoutof it,gently loweryourknees to thegroundandrelaxinchild’spose.

Child’sPoseGentlycomeontoallfours.Relaxyourhipsandsitbackonyourheels.Restyourforeheadonthegroundandbreathedeeplyintoyourback.Stayhereforfivelong,deepbreaths.

SitonHeelsFromyourchild’spose,keepingyourhipsonyourheels,situpsoyourshoulders are aligned above your hips. Rest your palms on yourthighs.Stayhereforfivelong,deepbreaths.

Wrinkles

Ifwe’relucky,wewilllivelongenoughfortimetoeventuallywrinkleourskin.Thesewrinklestellthestoryofourlives.It’suptousifourfacesaregoingtotellataleofyearsspentsmilingandlaughing,ordayswastedfrowningandscowling.Howweviewanddealwithagingisuptous.Ahealthy and joyful relationshipwith ourselves as time goes by ismuchmore useful and lovely than spending our adult years chasing after avanishedyouth.Thereisnopoint.Chasingafteraghostofourselvesonlyleadstomoremisalignedthoughtpatterns,habits,andactions…andtounhappinessinourownskin,literally.

Enjoy today!Weonlyget to liveeachdayonce.Enjoyeachmomentfully.Agingisanaturalandbeautifulpartoflife.Wrinklesdon’thavetobethekissofdeathorsomethingwerushtosmoothoutwithaggressiveskin treatments or plastic surgery. Enjoywho you are today and everyday.

Thatbeing said, takinggreat careofyour skinwillkeepyouvibrantandfreshfromthe insideout.Youcan’tbuyaskincreamthatprovidestheglowyougetfromhappy,healthyinsides.Onlyyoucanlightupyourskinfromthe inside.Yogacanshowyouhow.Yogacankeepyourskinglowing, reduce theeffectsofgravity, andkeep the stresses inyour lifefrommakingyouhaggard.

Tonya Jacobs, a scientist at UC Davis’s Center for Mind and Brain,reported that meditators show improved psychological well-being, andthat these improvements lead to biochemical changes associated withresistancetoagingatthecellularlevel.Youcanchangeyourbodyatthecellularlevelwithyoga.Also,themoreyogayoupractice,thelessyou’llmakescrunched-upfaces frombeing inanunpleasantmood.Repetitivefrownandstresslines,gone!

THEWRINKLESYOGACURE

Theyogacureforwrinklesistonotcarewhenyougetwrinkles.You’ve earned them through living. The cure for gettingwrinklesthatyoudon’tneedisbeinghappy,lessstressed,andpracticingyogaregularly.

This routine is designed to relax you aswell as reverse theeffectsofgravityonyourbody.Stayeasyandcalmwhenyoupractice. If you have a hard time staying calm, stopwhereveryou are and take a long, deep inhale through the nose, andexhale through the mouth. Repeat twice more for a nice,settlingeffect.

Practice this routine daily to revitalize yourself from theinsideout.

SeatedChestLiftFrom a comfortable, seated position, press your fingertips into thegroundbehindyourhips.Inhaleandliftyourchestup.Ifitfeelsgood,lengthen your hips up off the ground also, creating lots of spacebetween each of your vertebrae. As you exhale, gently lower yourhipsbackdownandsituptall.

SeatedEasyTwistFromyourcomfortable,seatedposition, inhaleand liftyour leftarmup.Asyouexhale,restyourlefthandonyourrightknee.Pressyourrightfingertipsintothegroundbehindyourhips.Inhaleandlengthenyourtorsouptall.Exhaleandtwistyourtorsoaroundtotheright.Atthebottomofyourexhalereturnyourtorsotocenterandrepeatthesamemovementandbreathingpatternontheotherside.

HeadstandIf youarenew to theheadstandpose it’s best toattemptwith theassistanceofayogateacherorsomeonewhohasbeendoingyogaforawhileandcanhelp.Sit on your heels with your shoulders above your hips. Interlace

yourfingers looselyandplacethemontheground.Placethetopof

yourheadonthegroundsoyourfingersholdthebackofyourhead.Stayhereforafewbreathstogetcomfortable intheposition.Tuckyourtoesandstraightenyourlegslikeyouwouldinadowndog.Stayherefortenlong,deepbreathsandwhenyouarereadytocomeoutofit,gentlyloweryourkneestothegroundandrelaxinchild’spose.Starttowalkyourfeetintowardyourbodysoyourhipslineupover

yourshouldersandyourbackisvertical.Stayhereforafewbreaths.Ifyouarecomfortableherebendoneknee inandbringyourheeltoyourhip.Bringitbackdownandtrytheotherleg.Trybothlegsatthesame time. When your heels are pulled in toward your hips, slowlyextend your legs straight up. Stay for twenty long, deep breaths ifyoucan.Whenyouarereadytocomedownslowlyloweronelegatatimeandrestinchild’sposeforafewbreaths.

Zzzs(GettingSome)

Getting to sleep and staying asleep have developed into majorproblems that interrupt the daily lives of millions. Prescriptions forsleepingmedicationstopped56millionin2008,up54percentfrom2004.A regular yoga practice can completely cure the condition for many,turninganinsomniacintosomeonewhosleepslikeababyandwakesuprefreshed and energized. In 2004, Harvard researcher Sat Bir SinghKhalsa, published a study that found that a half hour to forty-fiveminutes of daily yoga helped chronic insomniacs get to sleep and stayasleep throughout the night. For twenty participants, sleep wassignificantlyimproved.Yogaworks.Yogacures.

Ourmindsinformthefunctionsofourbodies.Withyogawelearnwecancontrolandrelaxthemindtomovethroughvariousposeswithease.Wecanalsoeasethemindtosleepwellatnight.Whenwepracticeyogaregularly, many of the anxieties and triggers that keep us up at nightsimplymeltaway,andwecansinkintooursheetswithease.

THEZZZS(GETTINGSOME)YOGACURE

The yoga cure for insomnia is simple: begin and maintain aregularyogapractice.

In addition to a regular yoga practice, a little yoga rightbeforebedwill help towindyoudownsoyou can sleepgreatright through the night. This routine is designed to calm themindandreleaseanylastingtensioninthebodyatbedtime.

Youcando itonthegroundbesideyourbedorevenright inbedifyouprefer.

SeatedMeditationSitupniceandtall,howeveryoucansitmostcomfortably.Ifyouhavea headboard on your bed, lean against it. Relax your shoulders, sothat theyare away fromyour ears. Rest your handson your thighsand close your eyes. Start to rest your attention on your breath.Watch your inhales come and exhales go. Settle your mind in thespace between. Begin to lengthen and deepen your inhales andexhales,settingaslow,easypaceofbreathing.Ifathoughtstartstoenter yourmind, simplyobserve it likea cloudpassingby.Continueobservingyourbreathforthreetofiveminutes.

ReclinedSingleKneeHugTwistGently, lie downon your back.Hug your right knee into your chest.Twistyourrightlegovertowardyourleftside.Relaxyourarmsouttothe sides. Stay here for ten long, deep breaths and repeat on theotherside.

ReclinedHamstringReleaseReturn to lying down. Gently hug your right knee into your chest.Extendyourrightlegstraightupandholdthebackofyourhamstringorknee.Allowyourlegtorelaxclosertoyourfacewitheachexhale.

Trytoavoidpullingthelegwithyourarms.Justallowyourbreathtoreleasethetensionandmoveitclosertoyounaturally.Stayherefortenlong,deepbreaths.Repeatontheotherside.

HappyBabyReturn to lying down. Hug both knees into your chest. Grab theoutsideedgeofyourrightfootwithyourrighthandanddothesamewithyourleftfootandhand.Pointthebottomsofyourfeetstraightuptotheceiling.Gentlypullyourkneesdowntowardthegroundbypullingyour feetdown.Rockyourbody fromside toside to releasetension inyourhipsandback.Stayhere for five long,deepbreathsandreturntolyingdown.

BonusMaterial:

DesigningYourOwnAT-HOMEYOGARETREATS

By now you know that the more you can integrate yoga into yourdailylife,thehappierandhealthieryouwillbe.Onethingthatcanhelpyou do this in a meaningful and lasting way is to create aninspirationalenvironmentinyourhome,onethatremindsyoutotakeadeepbreathandconnectbacktoyourself.Yogacanthenbecarriedwith you throughout your day—whether you’re lounging, relaxing,working,oranythinginbetween.I like to joke at Strala that practicing yoga is like moving into a

bigger house or apartment inside yourself, without the increase inrentormortgage.Youfeelbetterafterayogapracticebecauseyourbodyhasmoreroomandyourheadisalittleclearer.Homeisagreatplacetopracticeyoga.Withafewsimpleideasand

yoga routines,youcan transformyourhome intoayear-roundyogaretreat,allowingyoutorenewandinspireyourselfandyourcreativityeveryday.Wanttocleanseyourentiresystemanddeclutteryourhomewhile

you’reatit,givingyourselfafreshstartfromtheinsideout?Thenthetwo-daydetoxanddeclutterretreatisonthemenu.Areyoulookingforabitofinspirationtomakeacreativeshiftinyourlife?Ihavejustthe inspiration retreat set up for you. Would you rather kick back,relax,andrejuvenate?Ifso,therelax,restore,andrejuvenateretreatis suited especially to you. Pick your retreat or do all three. All youneedisaweekendandyou’reonyourwaytosheerbliss.Getitonthecalendar!Happyretreating!

DetoxandDeclutterRetreat

Yourhomeisyourplaceofpeaceful,calm,groundedenergyinwhichyoushouldfeelsafeandrelaxed.Ifyourhomeisclutteredandmessyit’snearly impossible to feel at peace. There are a few simple adjustmentsthatyoucanmaketocreatecalminyourhomethatdon’trequirepriceyremodeling,installationoflife-sizeBuddhastatues,ordiggingakoipondequippedwithatranquilwaterfall.

CLEANANDDETOX

Mostofushavecluttertoonedegreeoranotherinourhomes.IconfessthatIhavebeenknowntoletpapersandbookspileupwiththeexcusethat I need them sprawled out so I can look at them for reference andinspiration.Thetruthis,theygetpiledupsohighandareoftenscatteredso widely that at times I wouldn’t be able to find an important letter,book,orunpaidbillifIdidn’tengageinemergencydecluttering.Solet’sjustsaythatIpersonallyunderstandthebenefitsofdeclutteringfromtheinside out and the outside in. Body/mind/home: there are moreconnectionsthanwemightliketoadmit!

Confrontingcluttercanbedaunting.Wheretobegin?Whenweopenoureyesandactuallypayattentiontowhatisaroundusinourhomeswecan start to lookatwhatweneed,whatwedon’t, andwhatweneed toorganize.Weallhavetheability tocreatecalminourhomesand lives.Wecantreatcleaninganddeclutteringthehomelikeayogapracticethatcleansanddecluttersthemind.Bothpracticesrequiredailyattentionandrepetition.

When you practice clearing the clutter you are making room for

inspirationandcreativitytorushinandfillthespace(withouttakingupmore room).Weneed tomake space insideandout.So let’sget starteddoingit.

DAY1:WRITEITDOWN

Startyourretreatinthemorning.You’llneedanotebookandapen.Situptall,whereyoucansitcomfortably,yourfavoritespot inyourhome.Takealong,deepinhaleandexhale.Lookaroundyourhouse.Istherealotofclutteraroundthatyoucaneasilyputaway?Aretherepilesofmail,laundry, and stuff?Write downwhere you see the clutter andmake aplanforwhatyouaregoingtodowithit.Doyouneedtogothroughthepiles,dothelaundry,orstackoldclothestogotoadonationcenter?Makealistandmakeaplan.

Now,closeyoureyesandbegintorestyourattentiononyourbreath.Ifyourmind starts to wander toward thinking, gently guide it back. Askyourselfthefollowingquestions:

•Howismyhealth?

•WhatcanIdotoimprovemyhealth?

•DoIeatthingsthatarenothealthy?

•CouldIeatmorehealthfully?

•Howismyanxietylevel?

•CouldIbelessstressed?

•WhatcouldIdodailytoreducemystresslevels?

Open your eyes and write down whatever comes to mind in yournotebook. Finding out what might be cluttering up your health isimportant, sowrite freely here. Take a look atwhat you havewritten.Comeupwithaplanforclearingtheclutterinyourhousethat’sgettingin theway of livinghealthfully. If youhave time, begin clearing now.Evenifyouonlyhaveachancetotakecareofonestackofpapers, takecareofthatonestack.

YogatoDeclutter:MorningRoutine

Do this routine after you’ve done your writing and yourdecluttering.

SeatedMeditation

Situpniceandtall,howeveryoucansitmostcomfortably.Relaxyourshoulders,sothattheyareawayfromyourears.Restyourhandsonyourthighsandcloseyoureyes.Starttorestyourattentiononyourbreath.Watchyourinhalescomeandexhalesgo.Settleyourmindinthespacebetween.Begin to lengthenanddeepenyour inhalesandexhalessettingaslow,easypaceofbreathing.Ifathoughtstartstoenter yourmind, simplyobserve it likea cloudpassingby.Continueobservingyourbreathforthreetofiveminutes.

BreathofFireStayingseated,takealonganddeepinhale.Exhalealloftheairout.Begintobreatherapidlyinandoutthroughthenose.Pickupthepaceifyoucanandkeepyour inhalesandexhaleseven.Continueforoneminute.Afteraminuteslowdownyourinhalesandexhalesgraduallyuntil you come back to long and deep breathing. Gently open youreyes.

HeroStandonyourkneesandliftyourhipsupoveryourknees.Bringyourthumbstothebacksofyourkneesandmoveyourcalvesouttothesides.Pressdownintothegroundfirmlywiththetopsofyourfeet.Sityour hipsdownon thegroundbetweenyour feet. If your hipsdon’treachthegroundeasilyorthishurtsyourkneesatall,sitonapilloworablock.Continuetopressthetopsofyourfeetdowntowardthegroundtoprotecttheknees.Stayherefortenlong,deepbreaths.

HeroTwistStayinginyourheropose,bringyourlefthandtoholdyourrightknee.Pressyourrightfingertipsintothegroundbehindyourhips.Inhaleandlengthenyourtorsouptall.Exhaleandtwistyourtorsofurthertotheright.

StandingStandatthetopofyouryogamat.Feetareparallelandslightlyapart,underyourhipbones.Yourhipbonesaren’tattheoutsideofyourhipssomakesureyourfeetaren’ttoofarapart.Youcancheckbyplacingtwo fists between your feet. That’s about the width of your hipbones. Close your eyes and bring your attention to your breath.Lengthen and deepen your inhales and exhales and continue

breathingatthisnicelongpaceforfivefullbreaths.Gentlyopenyoureyes.

ChairwithBreathofFireInhale and sink your hips low as you reach your arms above yourshoulders. Relax your shoulders down your back and lengthen

through your sides. Stay here for three long, deep breaths. Addbreathoffireforthirtyseconds.

StandingForwardBendShoulderOpenerFrom your chair pose, fold your torso over your legs, interlace yourhandsbehindyourback,andrelaxyourshoulders.Letyourarmsfalltoward the groundwith each exhale. If your hamstrings feel tense,bendyourkneesandrestyourbellyonyourthighs.Stayhereforfivelong,deepbreaths.

LowLungePressbothfingertipsintotheground,bendyourknees,andstepyourleftlegbacktoalowlunge.Sinkyourhipslow.Lengthenoutforwardthrough the top of your head and back through your left heel. If itfeelsgoodtoyou,moveyourbodya little,side tosideand front toback,toallowyourhipstoopenupandsoften.Stayhereforfivelong,deepbreaths.

SingleLegForwardBendFromthelastpose,pressyourfingertipsintothefloorbyeithersideofyour legs.Stepyour left legbackacouplefeetbehindyour rightleg. Straighten both legs and fold your torso over your front leg. Ifyour front leg doesn’t straighten easily, bend it enough so yourfingers can press into the ground. Stay here for ten long, deepbreathsandthenrepeatontheotherside.

DownDogBendyour front legslightly,pressyourpalms firmlydownoneithersideofyourfrontfoot,andstepbacktodowndog.Relaxyourheelstowardtheground.Relaxyourshouldersandhead.

DownDogSplitFromyourdowndog, inhaleasyouliftyourrightleghigh.Keepyourhipssquaresoyourrighttoespointdowntowardtheground.Liftyourrightlegupfromthebackofyourupperthigh.Pressequallythroughbothhandsandheels.Keepyourarmsandlegsstraight.

DownDogSplit,KneetoShoulderFromyourdowndogsplit,keepyourhipsandstomachliftedhighasyouinhaleandbringyourrightkneetotouchyourrightshoulder.Asyouexhale,liftyourlegbackintothesplit.

DownDogSplit,KneeAcrossFromyourdowndogsplit,keepyourhipsandstomachliftedhighasyou inhale and bring your right knee toward the back of your leftupperarm.Asyouexhale,liftyourlegbacktoyourdowndogsplit.

LowLungeFromyourdowndogsplit, inhaleandliftyourrightkneetowardyourforeheadandplaceyourfootbetweenyourhands.Sinkyourhipslow.Lengthenoutforwardthroughthetopofyourheadandbackthroughyourleftheel. If itfeelsgoodtoyou,moveyourbodyalittle,sidetosideandfronttoback,toallowyourhipstoopenupandsoften.Stayhereforfivelong,deepbreaths.

HighLungeArmsUpComeintoalowlunge.Pressdownthroughyourfeetandbringyourtorsoup,aligningyourshouldersaboveyourhips.Inhaleandliftyourarmsstraightup.Relaxyourshouldersdownyourback.Stayhereforfivelong,deepbreaths.

HighLungeTwistFromyourhighlunge,asyouexhale,spinyourbodytowardyourrightandopenyourarmsouttothesides.Sinkyourhipslowsoyourfrontthighisparallelwiththeground.

HighLungeTwistReverseFromyourhighlungetwist,tipyourtorsobacktowardyourbacklegasyouinhale.Letyourrighthandrestlightlyonyourbackleg.

Warrior2Fromyourhighlungetwistreverse,spinyourbackheeldownsothebottom of your foot is firmly planted on the ground. Windmill yourarms overhead, open your torso to your left, bend your front kneeoveryourfrontfoot.Openyourarmsstraightoutandawayfromyourtorso,rightarminfontofyou,andleftarmbehindyou,palmsdown.Lookoveryourfronthand.Bendyourfrontkneeoveryourfrontfootand sink your hips low so your right thigh is parallel to the ground.Stayherefortenlong,deepbreaths.

ReverseWarriorFromyourwarrior2,inhaleandleanyourtorsoback,openingupyoursides. Let your left hand graze and lightly rest on your back leg.Lengthen your right arm overhead. Stay here for two long, deepbreaths.

ExtendedAngle(bind)Fromyourreversewarrior,moveyourtorsoupandoutoveryourfrontleg.Eitherpressyourrightforearmontoyourrightthighandlengthenyour leftarmoverheador ifyoucanextendyour torso tobindyourarms around your leg (and doing so doesn’t affect your long, deepbreathing),wrapyourarmsaroundyourrightlegandopenyourtorsoupsoyourchest is lengtheninguptowardtheceiling.Stayhere forfivelong,deepbreaths.

LizardFromyour lastposego intoa lowlunge,withyourright legforward.Moveyourrightfootovertowardyourrighthand,keepingyourtoespointing forward. Loweryourbackkneedownto theground.Gentlylower your forearms to the ground. Stay here for ten long, deepbreaths.Fromthe lizard,pressbacktodowndog,gentlywalkyourfeetup

towardyourhands,androlluptostanding.Repeattheroutineuptoherestartingwithstanding.Whenyougettolizardontheotherside,pressbacktodowndog,gentlywalkyourfeetuptowardyourhands,bendyourknees,andcometoliedownonyourback.

CorpseLiedownonyourback.Openyourlegshipwidthapart,orabitwider,dependingonwhat’smostcomfortableforyou.Relaxyourarmsabitout to your sides, palms facing up. Take a big inhale through yournose, and exhale all the air out through your mouth. Repeat thisbreathing pattern twomore times. Then just lie there and relax forthreetofiveminutes.Whenyouarereadytocomeoutofit,slowlystarttodeepenyour

breath.Rollyourwristsandankles.Gentlyhugyourknees intoyourchestandrockuptositting.

BITESOFBLISS

Pleaseattempttoeatveryhealthfullyduringyourretreat…wewanttoremovetheinteriorclutter,too.Afewsuggestions:

•Water:Drinkatonofwateroverthenexttwodays.Waterisnature’sbestcleanser,insideandout.Oftenwedon’tgetenough.Keepalargeglassrefilledalldayforthenexttwodays.Keepaglassbyyourbedatnightalso.

•Dandeliontea:Youcanpickuptheteabagsatmosthealthfoodstoresandalotofmajorgrocerystores.Drinkthetea

twiceadaytohelppromotedetoxificationandcleansethesystem.

•Quinoaandkale:Averytastymealforlunchordinnerorboth!Kaleisasuperfood,veryhighinbetacarotene,vitaminsKandC,andlutein,andalsorichincalcium.Theantioxidantsinkalehavebeenlinkedtolowercholesterolandreducedriskforatleastfivetypesofcancer,includingbladder,breast,colon,ovary,andprostate.Steamittoaddtoitscholesterol-loweringability.Quinoaisaseasytocookasriceandisacompleteprotein,meaningitincludesallnineessentialaminoacids.Quinoaisrichinlysine,whichisessentialfortissuegrowthandrepair.Alsohighinmagnesium,iron,copper,andphosphorus,quinoaisusefulforcombatingheadaches,symptomsofdiabetes,andatherosclerosis.

Afteryoufinishyourroutine,goaboutyourdayasyounormallywould, and look forways you can clear clutter fromyour life,physically and emotionally. If you would prefer to stay in“retreatmode,”pickupaninspiringbookyou’vebeenthinkingaboutreading,readforawhile,maybetakeanap,andgoforalong walk. Enjoy a nice leisurely day without any tasks toconcernyourselfwith.

YogatoDeclutter:EveningRoutine

Dothisroutineatnighteitherbeforeorafteryoueatdinner.Ifyou’re doing it after dinner, give yourself at least an hour todigestyourfood.

SeatedMeditationSitupniceandtall,howeveryoucansitmostcomfortably.Relaxyourshoulders,sothattheyareawayfromyourears.Restyourhandsonyourthighsandcloseyoureyes.Starttorestyourattentiononyourbreath.Watchyourinhalescomeandexhalesgo.Settleyourmindinthespacebetween.Begin to lengthenanddeepenyour inhalesandexhales,settingaslow,easypaceofbreathing.Ifathoughtstartstoenter yourmind, simplyobserve it likea cloudpassingby.Continueobservingyourbreathforthreetofiveminutes.

SeatedEasyTwistFromyourcomfortable,seatedposition, inhaleand liftyour leftarmup.Asyouexhale,restyourlefthandonyourrightknee.Pressyourrightfingertipsintothegroundbehindyourhips.Inhaleandlengthenyourtorsouptall.Exhaleandtwistyourtorsoaroundtotheright.Atthebottomofyourexhalereturnyourtorsotocenterandrepeatthesamemovementandbreathingpatternontheotherside.

SeatedOneLegForwardBendSituptall.Extendyourrightlegforwardandflexyourrightfoot.Bendyourleftfootintowardourbodysoyourkneerelaxesouttowardtheleft side. Inhale and extend your arms straight up. Exhale and foldyourtorsooveryourrightleg.Grabyourrighttoeswithyourlefthandandpressyourrightfingertipsonthegroundbesideyourrightleg.Liftyour torso up and over your right leg. Extend the left side of yourbackoutlong.Stayherefortenlong,deepbreaths.

SeatedShinHugHug your right knee with your arms so your shin is parallel to theground.Bendyourleftkneeandslideyourleginsoyourheelisclosetothecenterofyourbody.Lengthenyourtorsoandsituptall.Relaxyourshouldersdownward.Swayyourshinandlegfromsidetosidetoopenyourhip.

CompassPressyourrighthandunderyourrightcalfandbringyourrightlegtorestontopofyourrightshoulder.Grabtheoutsideofyourrightfootwith your left hand. Press your right fingertips into the groundalongsideyourrighthip.Leanright,lookunderyourleftarm,andgazeupward. Begin to straighten your right leg and keep opening yourtorso upward and toward your left. Stay here for five long, deepbreaths.Unwindoutofthatanddotheroutineontheotherside.

RecliningSingleKneeHugLiedownonyourback.Hugyourrightkneeintowardyourchest.Witheachexhale,drawyourkneeclosertowardyourrightshoulder.Stayhereforfivelong,deepbreaths.

RecliningHamstringReleaseExtend your right leg upward. Grab behind your calf, your knee, oryourhamstring,whereveryoucangrabeasily.Stayherefortenlong,

deepbreaths.Trynot topull the legcloser towardyou,but insteadallow your exhales to release tension and onlymove the leg closerwhenmorespaceopensup.

RecliningSingleKneeHugTwistFrom your reclining knee hug, cross your right knee over your bodytowardyourleft.Openyourarmsouttothesides.Looktowardyourright.Stayherefortenlong,deepbreaths.Dotheothersidestartingwiththerecliningkneehug.

PlowFrom lying down, press your arms down by your sides, round yourback,andbringyourfeetoveryourheadintoaplowpose.

ShoulderStandSlowlyrollbackdowntolieonyourback.Pressyourpalmsintoyourbacksoyourfingersfaceup.Wiggleyourelbowsclosertogetherandscootyourhandsupyourbackclosetoyourshoulders.Liftthebacksofyourlegsstraightupsoyourbodyisinonestraightline.Stayherefor twenty long, deep breaths. Either close your eyes or keep yourgazesoftlyrestingonyourbellybutton.

HalfHappyBabyLiedownonyourback.Hugyourrightkneeintoyourchest.Pointthebottomofyourfootstraightup.Grabtheoutsideedgeofyourrightfoot with your right hand. Press your right knee down toward thegroundwith thestrengthofyourarm.Stayhere for five long,deepbreaths.Switchsides.

CorpseLie down on your back. Open your legs hip width, or a bit wider,dependingonwhat’smostcomfortableforyou.Relaxyourarmsabitout to your sides, palms facing up. Take a big inhale through yournose, exhale all the air out through your mouth. Repeat the same

breathingpatterntwicemore.Relaxyourentireselfforthreetofiveminutes.Whenyouarereadytocomeoutofit,slowlystarttodeepenyour

breath.Rollaroundyourwristsandankles.Gentlyhugyourkneesintoyourchestandrockuptositupcomfortably.

Trytokeepdistractionstoaminimumbeforebedtime.Readabookor journal insteadofwatchingTVorusingthecomputer.Keepyour journalbyyourbed incaseyouwanttowritedownanythoughts.Sleepwell!

DAY2:WAKEANDREFLECT

When you first wake up, sit in bed and lean against the wall or yourheadboard if you have one. Relax your hands on your thighs and payattentiontoyourbreath.Stayhereandmeditateforafewminutes.Whenyou are finished, write down in your journal anything that comes tomind. Ifyouhaveany thoughtsaboutDay1of the retreat,write themdown.

Beforebreakfast,dothemorningroutine.Goaboutyourdayasusual,doing what you need to get done; continue drinking lots of water andmakinghealthychoices.Ifyouhavetime,clearsomemoreclutterinyourhome.

At night, before dinner, set aside ten minutes for meditation. Keepyour journalhandy.Writedownanythoughtsor inspirations thatcameupforyoutoday.Situptall,comfortably,whereveryoumostliketositinyourhome.Takealonganddeepinhaleandexhale.Closeyoureyesandsimply follow your breath for tenminutes.Relax fully andwatch yourinhalescomeandyourexhalesgo.Ifathoughtorinspirationcomesthat

you’dliketoremember,writeitdown,andcomebacktoyourbreath.Performtheeveningroutineeitherbeforeorafterdinner.Whenit is

bedtime, again try to avoid overstimulation like TV or staring at yourcomputer screen. Read or write in your journal before bed. Keep yourjournalandabigglassofwaterbyyourbed.

Whenyouwakeupinthemorningrepeatthemorningmeditationandjournalwriting.Thistimeafteryou’vewrittendownwhateverfirstcomestomind,write aboutyour experience over the last twodays. If there isanypartoftheretreatyoufoundusefulthatyoucanintegrateintoyourdailylife,writeitdownwiththeintentionofdoingso.Enjoytherestofyourday!

InspirationRetreat

Inspiration sparks change and transformation. Whatever inspiresyoutomakeashiftinyourlifeforthebetter,runwithitandletitpoweryou like jet fuel. Your inspiration will take you far. Feel a desire torefreshyour life?Haveabig life-changingevent comingup?Whateverthe circumstance, the next two days are designed to inspire you, andprovidethatsparkweallneedtokeepusenergizedandexcitedbylife.

We all go through phases of inspiration and lulls where it’s a littleharder to get up and get going. When going through a lull, there aresimple things that you can do around your home to re-inspire yourselfandinvigorateyourpassions.Whenalittlefengshuimeetsyourpersonalstyle and common sense, your home can be transformed from a placewhere you hang your hat to amagical getaway zone that inspires youeachmomentyouspendathome.

DAY1:WRITEITDOWN

Startyourretreatinthemorning.You’llneedanotebookandapen.Situptall,comfortably,whereveryoumostliketositinyourhome.Takealong and deep inhale and exhale. Look around your home and take inwhat inspires you, and what doesn’t. Do you have a favorite painting,object,areaofyourhomethatyouaredrawntoforinspiration?Arethereotherareasinyourhomethatdon’tparticularlyinspireyouandthatyoufeelcouldusealittlerefresher?

Nowcloseyoureyesandbegin to restyourattentiononyourbreath.Begin toobserveyourselfwithoutgetting involvedemotionally.Doyoufeel inspired?Do you feel a desire to be inspired?What can you do to

change your life so you are more inspired? Open your eyes and writedown whatever comes to mind in your notebook. If you have specificideasabouthowyouwouldliketore-inspireyourself,writethosedown,too.

INSPIRATIONFROMDEEPAKCHOPRA

My friend Deepak Chopra always has something original,interesting,soulful,andthoughtfultosay. Iworkedonaprojectwith him that had at its center the theme of transformation.While at the shoot, which was in the beautiful Joshua TreeNational Park, the director asked him to talk about motivatingpeopletochangetheirlives.Deepakstoppedrightthereandsaid,“Idon’tbelieve inmotivation. Ibelieve in inspiring.”Hecontinuedtoexplainthatmotivation isbasedonfear,and isnot lasting. Ifyou motivate someone it is coming from the outside. Forinstance: look at that person, don’t they motivate you to bebetter?Don’t eat that cookie,motivate yourself to eat broccoliinstead.Motivationisforced,pushed,andevenifitdoesworkforone instant, it causes stress, builds tension, and is notsustainable.Inspiration, on the other hand, comes from within and is a

lasting,sustainableenergysourcethatisinsideofallofus.Whenweareinspired,wecanaccomplishanything.Therearenolimits,noboundariestoourcreativity.It’simportanttoinspireourselvesby practicing yoga so we can get connected to our intuition,creativity,andtheflowofnature.

Thefollowingareafewideastoconsiderincorporatingintoyourhometokeepyourinspirationflowing.Takethemorleavethem.Ialwayssayin my yoga classes that everything is optional; all you have to do isbreathe. If you connectwith any of these, runwith it; if not,make upyourownandhavefun.

PowerObjects:Don’tworry,I’mnottalkingaboutdisplayinganythingcomplicatedorscarylikeabigswordtoremindyoutotakechargeofyourlife;thinkabitsofter.Doyouhave anythingalready lying aroundyourhouse thatmakes you feel greatwhenyouseeit,feelit,smellit?IhaveafewfavoriterocksthatI’vecollected,andapairofmoneyfrogs(littlefrogfigurinesthatareforgoodluckandgoodfortune).Ifyouhaveafewobjectsthatinspireyou,considerputtingthemtogetherinacornerofaroomthatfeelsgoodtoyousoyoucanseethemmoreoften.

GoodSmells:For abigboost ofnatural energyand creativity in themorning, trykeepingasmallbottleofeucalyptusoilbyyourbedside.Takeawhiffofthattogetyouupfeelingrefreshedandenergized.

Art:Youdon’thavetobeacollectorofMonetandVanGoghtobeinspiredbyartinyourhome.Youcanevenmakeyourownpaintingsbypickingupablankcanvasatanart supplystoreanda fewofyourfavoritepaintcolors.Paintingcanbeagreatproject to inspire you to other endeavors, and when you’re finished you’ll havesomethingnicetohangonyourwall.

YogaforInspiration:MorningRoutine

Dothisroutineinthemorningeitherbeforeorafterbreakfast.Ifyoupracticeafterbreakfast,giveyourself at leastanhour todigestyourfoodbeforebeginning.

SeatedMeditationSitupniceandtall,howeveryoucansitmostcomfortably.Relaxyourshoulders,sothattheyareawayfromyourears.Restyourhandsonyourthighs.Startto restyourattentiononyourbreath.Watchyourinhalescomeandexhalesgo.Settleyourmindinthespacebetween.Begin to lengthen and deepen your inhales and exhales setting aslow,easypaceofbreathing. Ifathoughtstartstoenteryourmind,simply observe it like a cloud passing by. Continue observing yourbreathforthreetofiveminutes.

StandingStandatthetopofyouryogamat.Feetareparallelandslightlyapart,underyourhipbones.Yourhipbonesaren’tattheoutsideofyourhipssomakesureyourfeetaren’ttoofarapart.Youcancheckbyplacingtwo fists between your feet. That’s about the width of your hipbones. Close your eyes and bring your attention to your breath.Lengthen and deepen your inhales and exhales and continue

breathing at this nice, slow pace for five full breaths. Gently openyoureyes.

StandingArmReachInhaleandliftyourarmsouttoyoursidesandup,fillingallthespace

withyourbreathandyourmovement.Relaxyourtailboneandliftyourchest. Keep your shoulders relaxed and down and look up whilekeepingyourfaceandyourforeheadrelaxed.

Dancer

Shift yourweight onto your right leg. Bend your left knee and grabtheinsideofyourleftcalfwithyourlefthand.Gentlypressyourfootintoyourhandtoopenyourback.Reachyour rightarmstraightup.Stayhereforfivelong,deepbreaths.

BigToeHold

Hugyour rightknee intoyourchestandgrabyourbig toewith twofingersofyourrighthand.Stayhereforthreelong,deepbreaths.

BigToeHoldwithLegExtendedFrontIf you feel steady, gently extend your right leg forward. Lead withyourheel. Ifyourrightlegdoesn’tstraightenalltheway,don’tforce

it.Keepyourshouldersdownandrelaxedandstaysteadywithyourbreath.Stayhereforthreelong,deepbreaths.

BigToeHold,SideExtensionFromyourfrontextension,openyourlegouttoyourrightside.Stayhere for three long, deep breaths then bring your leg back to the

forwardposition.

EagleFromyourbigtoehold,legextendside,hugyourrightkneeintowardyourchest,bendyourleftknee,andcrossyourrightlegoveryourleftleg. Hook your foot on either side of your left calf, whichever side

feels most comfortable. Wrap your right arm under your left arm.Bendthroughyourleftkneeandliftupthroughyourarms.Stayhereforthreelong,deepbreaths.

LowLungeFromyoureagle,unwindyourlegsandarms,pressyourfingertipstothegroundandsendyourleftlegbacktoalowlunge.Sinkyourhipslow. Lengthen out forward through the top of your head and backthroughyourleftheel.Ifitfeelsgoodtoyou,moveyourbodyalittleside to side and front to back to allow your hips to open up andsoften.Stayhereforfivelong,deepbreaths.

SidePlankPressyourrightpalmfirmlyintotheground.Spreadyourfingerswide.Liftyourhipsup,rolltotheoutsideedgeofyourrightfoot,andopenyourhipsandtorsotowardyourleft.Extendyourleftarmupandlookup toward your left fingers. Stay here for three long, deep breathsandplaceyourlefthandonthegroundandcometoplank.

UpDogFrom your plank, gently lower your knees to the ground, bend yourelbowsslightly, anddropyourshouldersaway fromyourears.Rockyourtorsosidetosidetoloosenupanytightareasinyourtorso.Stayhereforthreelong,deepbreaths.

DownDogFrom your up dog, tuck your toes, lift your hips, and press back todowndog.Reachyourheelstowardtheground.Relaxyourshouldersandnecktowardtheground.Stayhereforfivelong,deepbreaths.

Warrior3,FingertipsDownFromyour downdog, step your right foot forward into a low lunge,shift your weight onto your right leg, and lift your left leg so it’sparalleltotheground,keepingyourhipssquare.Pressyourfingertipsintothegroundunderyourshoulders.Stayhereforthreelong,deepbreaths.

Warrior3,PalmsPressIf you feel steady inwarrior 3, try testing your balance by pressingyourpalmstogetherinfrontofyourchest.

Warrior3,Straight-OutArmsIfyoufeelsteadywithyourpalmstogether,tryextendingyourarmsstraightoutinfrontofyou.

TwistedHalfMoonFrom your warrior 3, keep your left fingertips under your shouldersandreachyourrightarmbackanduptotheceiling.Twistyourtorsoopentowardyourright.Extendoutevenlyfromthetopofyourheadthroughyourbackheel.Stayhereforthreelong,deepbreaths.

HalfMoonFromyourtwistedhalfmoon,plantyour rightfingertipsdownunderyourrightshoulder,openyourlefthipontopofyourright,andopenyourtorsotowardyourleft.Extendyourleftarmstraightupandlookuptowardyourleftfingers.Stayhereforfivelong,deepbreaths.

Warrior2Fromyourhalfmoon,deeplybendyourstanding leg, reachyour leftleg back until your foot meets the ground. Bring your body up tostandandsinkyourfrontkneesoyourfrontthighisparallelwiththeground.Yourhipsandtorsoareopentoyourleft.Openyourarmsoutto the sides in line with your shoulders and gaze over your rightfingers.Stayhereforfivelong,deepbreaths.

TriangleFrom your warrior 2, straighten your right leg so both legs arestraight. Lean your torso forward over your front leg, keeping bothsides of your torso long. Rest your right hand on your shin or bringyour fingertips to the ground if you can. Lean back, open yourshoulders,andextendyourleftarmupaboveyourshoulders.Lookuptoyourleftfingers.Stayhereforfivelong,deepbreaths.

LowLungeFromyourtriangle,bendyourrightkneeandpressyourfingertipsonthegroundoneithersideofyourfrontleg,bringingyourtorsotofaceforward.Tuckyourbacktoesandstraightenyourbackleg.Sinkyourhips low. Lengthen out forward through the top of your head andbackthroughyourleftheel.Ifitfeelsgoodtoyou,moveyourbodyalittlesidetosideandfronttobacktoallowyourhipstoopenupandsoften.Stayhereforfivelong,deepbreaths.

Split(withblock)Grabablockorthickhardcoverbook.Fromyourlowlunge,loweryourback knee down to the ground. Flex your front foot and slide yourheel out in front of you. Place the block under your right thigh tostabilize your body, if needed. Walk your fingertips back so yourshouldersareaboveyourhips. Lift yourchestup.Stayhere for tenlong,deepbreaths.Gently bring yourself out of the split by sitting to the side and

makingyourwaybacktodowndog.Walkyourfeetuptoyourhands,rollyourtorsouptostanding,andrepeatthewholeroutineuptothispointontheotherside.

Seated,BothLegsStraightForwardSituptallandbringbothlegsstraightoutinfrontofyou. Inhaleandliftyourarmsup.Asyouexhale,lengthenyourtorsoforwardandfoldoveryour legs. Ifyoucan’tholdthetoeseasily,bendyourkneessoyour belly can rest on your thighs. You’ll get a better openingwithbentkneesthan roundingyourbackand forcingyourhandstoyourfeet.Stayherefortenlong,deepbreaths.

CamelKneel, but don’t sit, back tall and straight. Inhale and lift your rightarmupandback like youaredoing thebackstroke. If you cangrabyour right heel easily with your right hand, go for it. If it doesn’thappeneasily,gentlybringyourselfbackupanddothesameontheotherside. Ifyougrabyourheeleasily,swimyourotherarmupandbacktograbholdofyour leftheel.Lengthenyourcheststraightuptowardtheceiling.Stayhereforthreelong,deepbreathsandgentlybringyourtorsoupright.

BridgeLie down on your back. Bend your knees and press the bottoms ofyour feet into the ground next to your body so your knees pointstraightup.Pressyourarmsdownbyyoursidesandliftyourhipsandchestup.Stayhereforfivelong,deepbreaths.

WheelBendyourelbowsandpressyourpalmsintothegroundbyyourears.Pressintoyourpalmsfirmlyandbegintoliftthechestup.Straightenyourarmsonlyasmuchasyoucanwhilekeepingthechestliftedandbeingabletobreatheeasily.Lengthenyourkneesforwardandkeepyourspinelong.Stayhereforfivelong,deepbreaths.Tocomedown,tuck your chin in toward your chest, bend your elbows, and slowlylowerdown.

CorpseLie down on your back. Open your legs hip width, or a bit wider,dependingonwhat’smostcomfortableforyou.Relaxyourarmsabitout to your sides, palms facing up. Take a big inhale through yournose, exhale all the air out through your mouth. Repeat the samebreathingpatterntwicemore.Relaxyourentireselfforthreetofiveminutes.When you are ready to come out of the pose, slowly start to

deepen your breath. Roll around yourwrists and ankles. Gently hugyourkneesintoyourchestandrockuptositupcomfortably.

Go about your day as usual and pay attention to all the littlethingsthatprovideinspirationineverymomenttoday.

BITESOFBLISS

WheneverIneedsomeinspirationIthinkspicy.Addingalittlekicktoyourfoodsgetsyoursystemfiredupandexcited.Ifyouwanttokeepitsimpletryaddingsomeredpepperflakestowhateveryou’rehavingfordinner. Ifyou’rehavingMexicanor Indianfood,try going for the extra spicy version. My favorite do-it-yourself

Mexican dish is a spicy black bean and spinach burrito withquinoa insteadof rice.Add redpepper and salsa to spice it up!Chai black spice tea is greatandyoucanmake it sweet for anafter-mealtreatbyaddingalittlerawhoney.

YogaforInspiration:EveningRoutine

Dothisroutineatnighteitherbeforeorafteryoueatdinner.Ifyou’re doing it after dinner, give yourself at least an hour tostartdigestingyourfood.

SeatedMeditation

Situpniceandtall,howeveryoucansitmostcomfortably.Relaxyourshoulders,sothattheyareawayfromyourears.Restyourhandsonyour thighs (palms up or down, whichever is most comfortable foryou).Starttorestyourattentiononyourbreath.Watchyourinhalescomeandexhalesgo.Settleyourmind inthespacebetween.Begintolengthenanddeepenyourinhalesandexhalessettingaslow,easypace of breathing. If a thought starts to enter your mind, simplyobserve it like a cloud passing by. Let the thought pass and comebacktoyourbreath.Continueobservingyourbreathforthreetofiveminutes.Astopwatchcouldcomeinhandy,oryoucouldsimplyfeelitoutandseehowmuchtimehasactuallypassedwhenyouopenyoureyes.Eitherwayisuseful.

SitonHeelsBringyourselfontoyourkneesandsitonyourheels.Restyourpalmsonyourthighs,facedown.Closeyoureyesandstayherefortenlong,deepbreaths.

HeadstandPrepInterlaceyourfingerslooselyandplacethemontheground.Placethetopofyourheadonthegroundsoyourfingersholdthebackofyourhead.Stayhereforafewbreathstogetcomfortableintheposition.Tuckyourtoesandstraightenyourlegsasyouwouldinadowndog.In thispositionyouaregettinga lotof thebenefitsofaheadstandwithout your feet even leaving the ground. Stay here for ten long,deepbreathsandwhenyouarereadytocomeoutofitgentlyloweryourkneestothegroundandrelaxinchild’spose.

HeadstandStarttowalkyourfeetintowardyourbodysoyourhipslineupoveryourshouldersandyourbackisvertical.Stayhereforafewbreaths.Bendonekneeinandbringyourheeltoyourhip.Bringitbackdownandtrytheotherleg.Trybothlegsatthesametime.Whenyourheelsare pulled in toward your hips, slowly extend your legs straight up.

Stayfortwentylong,deepbreathsifyoucan.Whenyouarereadytocomedown,slowlyloweronelegatatimeandrestinchild’sposeforafewbreaths.

BridgeLie down on your back. Bend your knees and press the bottoms ofyour feet into the ground next to your body so your knees pointstraightup.Pressyourarmsdownbyyoursidesandliftyourhipsandchestup.Stayhereforfivelong,deepbreaths.

WheelBendyourelbowsandpressyourpalmsintothegroundbyyourears.Pressintoyourpalmsfirmlyandbegintoliftthechestup.Straightenyourarmsonlyasmuchasyoucanwhilekeepingthechestliftedandbeingabletobreatheeasily.Lengthenyourkneesforwardandkeepyourspinelong.Stayhereforfivelong,deepbreaths.Tocomedown,tuck your chin in toward your chest, bend your elbows, and slowlylowerdown.

CorpseLie down on your back. Open your legs hip width, or a bit wider,dependingonwhat’smostcomfortableforyou.Relaxyourarmsabitout to your sides, palms facing up. Take a big inhale through yournose, exhale all the air out through your mouth. Repeat the samebreathingpatterntwicemore.Relaxyourentireselfforthreetofiveminutes.Whenyouarereadytocomeoutofit,slowlystarttodeepenyour

breath.Rollyourwristsandanklesaround.Gentlyhugyourkneesintoyourchestandrockuptositupcomfortably.

Trytokeepdistractionstoaminimumbeforebedtime.Readabookthatyou’vebeenputtingoffstarting,orjournalinsteadofwatchingTVor using the computer.Keepa notebookbyyourbedincaseyouwanttowritedownanyinspirationalthoughts.Sleepwell!

DAY2:WAKEANDREFLECT

Whenyouwakeinthemorning,situpinbedandleanagainstthewallor

aheadboard ifyouhaveone.Relaxyourhandsonyour thighsandpayattentiontoyourbreath.Stayhereandmeditateforafewminutes.Whenyou are finished, write down in your journal anything that comes tomind, anything at all. If you have any thoughts about Day 1 of theretreat,writethemdownalso.

Beforebreakfast,dothemorningroutine.Goaboutyourdayasusualdoingwhatyouneedtogetdone,keepdrinkinglotsofwater,andmakinghealthychoices.Ifyou’dliketostayin“retreatmode”fortheday,pickafunactivitythat inspiresyou,whetherthat’spickingupapaintbrushorguitar,goingforanaturewalk,orheadingtothenearestartgallery.

At night, before dinner, set aside ten minutes for meditation. Keepyourjournalhandy.Writedownanythoughtsorinspirationsthatareonyourmind.Situptall,comfortably,whereveryoumostliketositinyourhome.Takealonganddeepinhaleandexhale.Closeyoureyesandrestyourattentiononyourbreath.Ifyourmindstartstowander,gentlyguideitbacktoyourbreath.Ifyouthinkofsomethinginspiringandyoudon’twant to lose the thought, write it down and come back to yourmeditation.

Go about your day as usual and be on the lookout for spontaneousinspiration!

Dotheeveningroutineeitherbeforeorafterdinner.Whenit istimefor bed, again try to avoid the overstimulation of TV or staring at acomputer screen.Youmay think these things calmyou,but they reallydon’t.Readorwriteinyourjournalbeforebed.Keepitandabigglassofwaterbyyourbed.Whenyouwakeinthemorningrepeatthemorningmeditationandjournalwriting.Thistimeafteryou’vewrittenwhateverfirstcomestomind,writeaboutyourexperienceoverthelasttwodays.Ifthere is anypart of the retreat you founduseful that you can integrateintoyourdailylife,writeitdownwiththeintentionofdoingso.

Relax,Restore,andRejuvenateRetreat

Ourlivescangetsohecticthathavingacalm,comfortablespacewherewecancompletelyletgoandunwindisessential.Ourhomesshouldbeaplacewherewefeelatpeaceandcanrelaxfully.Thisretreatisdesignedtorelax,restore,andrejuvenateyoucompletelyrightfromthecomfortofyourownhome…whichisalotcheaperthanaspa!

DAY1:WRITEITDOWNANDWINDITDOWN

Startyourretreatintheevening.You’llneedablanket,anotebook,andapen. Sit up tall and comfortably,wherever youmost like to sit in yourhome.Takealong,deepbreathinandout.Lookaroundyourhomeandtake in what helps you relax and unwind and what doesn’t. Is thereanythingthatyoucanadjustslightlythatwillaidinyourrejuvenationathome?Maybetossingablanketoverthecouchorclearingspacearoundyourbedforyouryogapracticewouldhelp.

Whatelse?Sitonitandthinkabit.Thendothisroutine.

YogaforRelaxation:EveningRoutine

Trytokeepdistractionstoaminimumbeforebedtime.Readabookor journal insteadofwatchingTVorusingthecomputer.Keep a journal or notebook by your bed in case you want towritedownanythoughts.Sleepwell!

RecliningButterflyRoll upablanket tightly, likeaburrito. Sit upandplace theblanketbehindyourhips,perpendiculartothem.Rolldownontheblanketsoit’slinedupunderyourspine.Bringthebottomsofyourfeettogetherand relax your knees out to the sides. Stay here for three to fiveminutes.Allowyourbreathtoshift to longanddeep.Focusonyourexhales a bit more than the inhales to further promote relaxation.Whenyou’rereadytocomeoutofthepose,gentlyrollontoyourrightsideandpressyourhandsintothefloortobringyoubacktositting.

BITESOFBLISS

Tohelppromotearestfulnight’ssleeptrydrinkingabedtimetea.Anythingthathaschamomile,peppermint,orspearmint isgreatto help you get to sleep, stay asleep, and wake up feelingrefreshedandenergized.Valerianrootisalsoanaturalsleepaidthat youcan find in tea form.Drink it sparingly. Largedosesoroverusemayresultinstomachacheormilddepression.

WAKEANDREFLECT

Whenyouwakeinthemorning,situpinbedandleanagainstthewalloraheadboard ifyouhaveone.Relaxyourhandsonyour thighsandpayattentiontoyourbreath.Stayhereandmeditateforafewminutes.Whenyou are finished, write down in your journal anything that comes tomind.Ifyoufeelrested,ornot,writeitdown.

RestorativeYoga:MorningRoutine

Dothisroutineinthemorningeitherbeforeorafterbreakfast.Ifyou do eat breakfast, allow yourself about an hour to digestyourmealbeforeyoudotheroutine.

SeatedMeditationSitupniceandtall,howeveryoucansitmostcomfortably.Relaxyourshoulders,sothattheyareawayfromyourears.Restyourhandsonyourthighs.Startto restyourattentiononyourbreath.Watchyourinhalescomeandexhalesgo.Settleyourmindinthespacebetween.Begin to lengthen and deepen your inhales and exhales setting aslow,easypaceofbreathing. Ifathoughtstartstoenteryourmind,simply observe it like a cloud passing by. Continue observing yourbreathforthreetofiveminutes.

CowFace

Startseated,howeveryoucansitwithoutpain.Itcanbeonapilloworonthefloor if it’seasyforyou.Pressyourhands intothegroundoneither side of your knees, and bring yourself to a kneeling position,supporting your weight with your hands on the ground. Bring yourrightkneeinfrontofyourleftkneesotheyaredirectlyinaline.Moveyour feet out to the sides. Gently sit your hips back either to thegroundortothefloor.Yourkneeswillnowbestackedontopofeachother.Ifthereistensioninthekneesorhipsbringapilloworablockunderyourhipstoallowmoreroomforyourhipsandkneestoopenwithout stress. Sit in a straight line, shoulders directly alignedwithyourhips.Restyourhandsnearyourfeet.Liftyourchestsothatthemusclesfeelopenandyourshouldersareback,andsituptall.Stayherefortenlong,deepbreaths.

SeatedAnkletoKneeSituptall.Bendyourkneesinandstackyourrightlegontopofyourleft legsoyourrightankle isontopofyour leftkneeandyourrightkneeisontopofyourleftankle.Stayherefortenlong,deepbreaths.Thenrepeatwiththeotherleg.

PigeonFromyourankletoknee, lean intoyourrighthipandreachyour leftleglongbehindyou.Ifyourhipsdon’treachthegroundsitonapilloworablock.Turnyourhipsandshouldersso theyboth face forward.Stayherefortenlong,deepbreaths.

Do the whole routine up until this point on the other side,beginningwithcowfacepose.

BridgeonBlockHaveablockhandy.Liedown,bendyourkneesin,andplaceyourfeetonthegroundnexttoyourbodysoyourkneespointstraightup.Lift

yourhipsandplacetheblockunderyourlowerback.Thisshouldfeelgoodsoadjusttheblockaccordingly.Theblockcanbehigherorlowerdepending on how you turn it. Stay here for twenty long, deepbreaths.

CorpseLie down on your back. Open your legs hip width, or a bit wider,dependingonwhat’smostcomfortableforyou.Relaxyourarmsabitout to your sides, palms facing up. Take a big inhale through yournose, exhale all the air out through your mouth. Repeat the samebreathingpatterntwicemore.Relaxyourentireselfforthreetofiveminutes.Whenyouarereadytocomeoutofit,slowlystarttodeepenyour

breath.Rollyourwristsandanklesaround.Gentlyhugyourkneesintoyourchestandrockuptositupcomfortably.

Go about your day as usual and try to stay as relaxed aspossible,evenwhencompletingeverydaytasks.

Day2RestorativeYoga:EveningRoutine

Trytheroutineafterabathforoptimalrelaxation.

SeatedMeditation

Situpniceandtall,howeveryoucansitmostcomfortably.Relaxyourshoulders,sothattheyareawayfromyourears.Restyourhandsonyourthighs.Startto restyourattentiononyourbreath.Watchyourinhalescomeandexhalesgo.Settleyourmindinthespacebetween.Begin to lengthen and deepen your inhales and exhales setting aslow,easypaceofbreathing. Ifathoughtstartstoenteryourmind,simply observe it like a cloud passing by. Continue observing yourbreathforthreetofiveminutes.

SeatedMeditationArmsinV

Staying in your comfortable seated position, raise your armsoverhead so theyare in aV shape.Relax your shouldersdownwardand reach out through your fingertips. This may not seem likeanythingatfirstbutwearegoingtostayandbreathehereforthreeminutes.Practicingmeditationwithyourarmsuplikethisaddsalevelofintensitythatwillhelpyourelaxonceyougetpastthediscomfortfrom keeping your arms up. Finding the ease in staying here forseveralminuteswillclearyourmindandreleaseloadsoftensionfromyourbody.

CalmEyesSitupniceandtall,howeveryoucansitcomfortably.Rubthepalms

ofyourhandstogetherprettyquicklytogetagoodamountofheatgoing.Closeyoureyesandgentlypresstheheelsofyourhandsintoyour eyelids. Rest your fingers against your forehead. Stayhere forthreelong,deepbreathsandgentlyrelaxyourhandstorestonyourthighs.

SeatedEasyTwistFromyour comfortable seatedposition, inhale and lift your left armup.Asyouexhale,restyourlefthandonyourrightknee.Pressyourrightfingertipsintothegroundbehindyourhips.Inhaleandlengthenyourtorsouptall.Exhaleandtwistyourtorsoaroundtotheright.

Seated,ArmsCrossedHoldKneesFromyourseatedeasytwist, inhaleyourrightarmupandoveryourbody and grab hold of your left knee, so both hands are holdingoppositeknees.Relaxyourheadandneck.Stayhereforthree long,deepbreathsandgentlyrollyourtorsoupright.Dothesamethingontheotherside.

Plow

Extendyourlegsforwardandrolldowntolieonyourback.Pressyourarmsdownbyyoursides, roundyourback,andbringyour feetoveryourheadintoaplowpose.

ShoulderStandIfyourneckfeelsprettytight inyourplow,staytherea little longer

andthenslowlyrollbackdowntolieonyourback.Ifyourneckfeelsgood in your plow, press your palms into your back so your fingersfaceup.Wiggleyourelbowsclosertogetherandscootyourhandsupyourbackclosetoyourshoulders.Liftthebacksofyourlegsstraightupsoyourbodyisinonestraightline.Stayherefortwentylong,deepbreaths. Either close your eyes or keep your gaze softly resting onyourbellybutton.

CorpseLie down on your back. Open your legs hip width, or a bit wider,dependingonwhat’smostcomfortableforyou.Relaxyourarmsabitout to your sides, palms facing up. Take a big inhale through yournose, exhale all the air out through your mouth. Repeat the samebreathingpatterntwicemore.Relaxyourentireselfforthreetofiveminutes.Whenyouarereadytocomeoutofit,slowlystarttodeepenyour

breath.Rollyourwristsandanklesaround.Gentlyhugyourkneesintoyourchestandrockuptositupcomfortably.

Afteryou’vefinishedyournightlyyoga,tuckyourself in.Keepyour journal handy if you want to write anything down thatcomestomindandsleepwell!

JustaFewMoreThoughtsBeforeYouCloseThisBook

Myhopeisthatwhetheryouareatthebeginningofyoureffortstofityogaandhealthylivingideasintoyourlifeorarealreadyalongtimeyogapractitioner, teacher, guide,master, or fall somewhere in between, youareinspiredtopracticeandshareyogawitheveryoneyouknowandcareabout. As I’ve said a lot in this book, tailor yoga towork for your life,aroundyourneeds,and toachieveyourgoals,asyoga is foreveryone. Ihope you claim it, make it as natural as waking up every day, and asroutineasdrinkingaglassofwater.Ihopeyoutakewildadvantageofthefactthatyogareallydoescure.

Aregularyogapracticeisentirelywhatyoumakeofit.Youdon’thavetobeable—orevenwant—toputyourfootbehindyourheadorhangoutin the splits to gain its incredible transformative benefits. Those whopractice yoga regularly will enjoy tremendous health and vitality,boundlessenergy,andanincreasedzestforlife.Yogaalsoshowsushowtobecomesensitized toourneeds,ourwants,andour selves,andbuildsthe intuition we need to deal with stress, ailments, and any of thecurveballslifetossesourway.

Yogashowsushowtobeeasyandcalm,nomatter thecircumstance.Andforthesituationsthatyogadoesn’tcure,aregularpracticehelpsustodealwiththemwithgraceandease.

Whether shownthrough theeffortsof researchers,personal storiesoftransformation, or every day practices and ideas that have been passeddownthroughthecenturies,yogaisasnatural inourlivesasbreathing.We already have within us everything we need to live an inspired,healthylifefullofvitalityandzestforeachmoment.It’ssimplyuptous

whatwedowithwhatwehave.Your life does matter. Your contribution does matter. Anything is

possible.

YOGAPOSELIBRARY

Theyogaposescompiledherewerecreatedbyexperimentationovertheyearstofocusthepractitionerinwardtohealthebodyandmind.Whether you practice for health reasons, mental clarity, spiritual

connection,oralloftheabove,youcantailoryogatoyour lifestyle,intentions,andgoals.Remembertobreathe,beeasyonyourself,andmostofall, enjoy.Thepracticeofyogaallowsus toexperienceourwholeselves.It’suptouswhatwedowiththatexperience.This index includes some of the major benefits of each pose.

Remembertobreathelonganddeeply.Namaste!

StandingPoses

1.Standing.Improvesposture,confidence,andbodyawareness.

2. Standing Arm Reach (Sun Salutation). Improves posture andexpandsthelungs.

3.StandingSideOpener(wristpull). Improvespostureandexpandsthelungs.

4. Standing Forward Bend. Calms themind, opens the hamstrings,andreleasestensionintheupperback.

5. Standing Forward Bend (flat back arch) (Sun Salutations).Lengthensthespineandopensthehamstrings.

6.StandingForwardBend(elbowhold).Opensthehamstrings,calmsthemind,andreleasestensionintheupperback.

7.StandingForwardBend(shoulderopener).Opensthehamstringsandshoulders,andcalmsthemind.

8.BackLengthenerEasyTwist.Lengthensthespineandopensthehamstrings.

9. Standing Forward Bend (step on hands). Releases the wrists,opensthehamstrings,andcalmsthemind.

10. Standing Forward Bend (step on palms). Releases the wrists,opensthehamstrings,andcalmsthemind.

11.LowLunge.Opensthehipsandlengthensthespine.

12.LowLunge(backkneedown,arch).Opensthehipsandlengthensthespine.

13.LowLunge (backkneedown, twist).Opens thehips, lengthensthespine,andpromotesbloodflowtothevitalorgans.

14.Runner’sStretch.Opensthehamstringsandcalmsthemind.

15.Lizard.Opensthehipsandreleasesemotionaltension.

16.LizardTwist(anklehold).Opensthehipsandspine.

17.Single LegForwardBend.Opens thehamstrings, lengthens thespine,andcalmsthemind.

18.HighLunge(armsdown).Buildsbodyawareness,buildsstrengthinthelegs,andimprovesbalance.

19.HighLunge(armsup).Buildsbodyawareness,buildsstrengthinthelegs,opensthetorso,andimprovesbalance.

20. High Lunge (arms and hips up). Builds body awareness, buildsstrength in the legs, opens the torso, and improves balance andcoordination.

21.HighLungeTwist.Promotesblood flowto thevitalorgans,andbuildsstrengthinthehips,hamstrings,shoulders,andarms.

22. High Lunge Prayer Twist. Promotes blood flow to the vitalorgans,tonestheabdominals,andstrengthensthelegs.

23.HighLungePrayerTwist(backkneedown).Promotesbloodflowtothevitalorgans,tonestheabdominals,andcalmsthemind.

24.High LungeTwist Reverse. Strengthens the legs, and improvesbalanceandcoordination.

25. Warrior 1. Strengthens the legs, opens the hips, and buildsconfidence.

26. Warrior 2. Strengthens the legs, opens the hips, and buildsconfidence.

27.Warrior 2 (arms up, legs straight). Strengthens the legs, openthehips,andexpandsthelungs.

28.ReverseWarrior.Strengthensthelegs,opensthehips,lengthensthetorso,andexpandsthelungs.

29. Triangle. Improves body awareness, strengthens the legs, andlengthensthetorso.

30. Extended Angle (forearm on thigh). Strengthens the legs,lengthensthetorso,andopensthespine.

31.ExtendedAngleBind.Strengthensthelegs,opensthetorsoandshoulders,andimprovesconcentration.

32.ExtendedAngle(fingertipsdown).Strengthens the legs,opensthetorsoandshoulders,andexpandsthelungs.

33.HalfMoon. Improves body awareness and balance, strengthensthelegs,andopensthetorso.

34. Twisted Half Moon. Improves body awareness and balance,strengthensthelegs,andimprovesbloodflowtothevitalorgans.

35.Warrior3(fingertipsdown).Strengthensthelegs,lengthensthe

torso,andimprovesbodyawarenessandbalance.

36. Warrior 3 (palms press). Strengthens the legs, lengthens thetorso,andimprovesbodyawarenessandbalance.

37.Warrior 3 (straight out arms). Strengthens the legs, lengthensthetorso,andimprovesbodyawareness,balance,andconcentration.

38. Standing Split. Strengthens the legs, opens the legs, releases

tensionintheheadandneck,andcalmsthemind.

39.BigToeHold.Strengthensthelegs,improvesbalance,andbuildsconcentration.

40.BigToeHold(legextendfront).Strengthensthe legs, improvesbalance,improvesflexibility,andbuildsconcentration.

41.BigToeHold (legextendside). Strengthens the legs, improvesbalance,improvesflexibility,andbuildsconcentration.

42.Chair. Strengthens the legs, lengthens the torso, and improvesconcentration.

43.ChairTwist.Strengthensthelegs,lengthensthetorso,improves

concentration,andimprovesbloodflowtothevitalorgans.

44.Tree(armsup).Strengthensthelegs,andimprovesbalanceandconcentration.

45.Tree(armsprayer).Strengthensthe legs,and improvesbalanceandconcentration.

46.StandingShinHug.Strengthensthe legs,and improvesbalanceandconcentration.

47. Eagle. Strengthens the legs, and improves balance andconcentration.

48.Dancer. Strengthens the legs, and improves flexibility, balance,andconcentration.

49. Down Dog. Opens the backs of the legs, opens the shoulders,releases tension in the head and neck, improves blood flow in theentirebody,andcalmsthemind.

50.DownDog(bendkneesandelbows).Opensthebacksofthelegsmoregentlythandowndog,openstheshoulders,releasestensionintheheadandneck,improvesbloodflowintheentirebody,andcalmsthemind.

51.DownDog(liftheels).Opensthebacksofthelegs,strengthensthe calves, releases tension in the head and neck, improves bloodflowintheentirebody,andcalmsthemind.

52.DownDogSplit. Improves flexibility in the hamstrings, releasestensionintheheadandneck,improvesbloodflowintheentirebody,improvescirculationinthelegs,andcalmsthemind.

53.DownDogSplit(openhips).Improvesrangeofmotioninthehips,improves flexibility in the hamstrings, releases tension in the headandneck,improvesbloodflowintheentirebody,improvescirculationinthelegs,andcalmsthemind.

54.DownDogSplit(openhips,bentknee).Improvesrangeofmotionin the hips, improves flexibility in the hamstrings, opens the torso,releases tension in the head and neck, improves circulation in thelegs,andcalmsthemind.

55. Down Dog (knee to elbow). Improves body awareness,strengthenstheabdominals,strengthensthearms,strengthensthelegs,andimprovesconcentration.

56. Down Dog (split knee across). Improves body awareness,strengthenstheabdominals,strengthensthearms,strengthensthelegs, improvesconcentrationandbalance, andpromotesblood flowtothevitalorgans.

57. Down Dog (split knee to nose). Improves body awareness,strengthens the abdominals, strengthens the arms and legs, andimprovesconcentration.

58. Hands and Knees Neutral Spine. Calms themind and improvesbodyawareness.

59.Cow.Opensthespineandcalmsthemind.

60.Cat.Opensthespineandcalmsthemind.

61. Hands and Knees (opposite leg and arm extend). Builds bodyawareness,andstrengthensthelegs,arms,andabdominals.

62.HandsandKnees(wristrelease).Releasestensioninthewrists.

63.HandsandKnees(fistrelease).Releasestensioninthewrists.

64.Squat.Opensthehipsandcalmsthemind.

65. Squat (neck release). Opens the hips, releases tension in theneck,andcalmsthemind.

66.Squat(palmpress).Opensthehipsandopensthespine.

67.Squat(openarmtwist).Opensthehips,lengthensthespine,andopenstheshoulders.

68. Squat Twist Bind. Opens the hips, lengthens the spine, andimprovesrangeofmotionintheshoulders.

SeatedPoses

69.SeatedMeditation.Opensthehips,lengthensthespine,improvesposture,getsyouconnected,andcalmsandopensthemind.

70.SeatedChestLift (fingertipsbehindtailbone).Opensthehips,lengthensthespine,andopensthechest.

71. Seated Easy Forward Bend (cross-legged). Opens the hips andcalmsthemind.

72.SeatedEasySideBend(cross-legged,forearmlower).Opensthehipsandlengthensthetorso.

73.SeatedPalmPress.Opensthehipsandlengthensthetorso.

74. Seated Easy Twist (hand on opposite knee). Opens the hips,shoulders, torso, and improvesdigestionandblood flow to thevitalorgans.

75.Seatedarmcrossholdknees(cross-legged).Opensthehips,andreleasestensionintheneckandhead.

76. Seated Meditation (arms in V). Opens the hips, improvesconcentration,andcalmsandopensthemind.

77. Alternate Nostril Breathing. Regulates the nervous system,calmsthemind,andimprovesbreathingandlungcapacity.

78.CalmEyes.Easeseyetensionandcalmsthemind.

79. Sit on Heels (palms in lap). Lengthens the spine, improvesposture,andcalmsthemind.

80. Sit on Heels (palms together). Lengthens the spine, improvesposture,andcalmsthemind.

81.SitonHeelsEasyTwist.Lengthensthespine,andimprovesbloodflowtothevitalorgans.

82.SitonHeels(toestucked). Lengthensthespine,andopensthearchesofthefeet.

83.Hero.Improvespostureandaidsdigestion.

84.HeroTwist.Improvesposture,aidsdigestion,andpromotesbloodflowtothevitalorgans.

85. Hero (reclined). Opens up the spine, improves health of theknees,andcalmsthemind.

86.CowFace.Opensthehipsandcalmsthemind.

87.CowFacewithShoulderOpener(upright).Opensupthehipsandshoulders,andcalmsthemind.

88. Cow Facewith ShoulderOpener (forward bend). Opens up thehipsandshoulders,lengthensthespine,andcalmsthemind.

89.AnkletoKnee.Opensupthehipsandcalmsthemind.

90.AnkletoKnee(forwardbend).Opensupthehipsandcalmsthemind.

91.SeatedShinHug.Releasestensioninthehipsandimprovesrangeofmotioninthehipjoint.

92. Compass. Releases tension in the hips and hamstrings, and

improvesrangeofmotioninthehipjoint.

93.Pigeon(upright).Releasestensioninthehips.

94.Pigeon(frontofthighrelease).Releasestensioninthehipsandfrontofthighs.

95.Pigeon(full).Releasestension inthehipsandthighs,andopensthespine.

96. Pigeon (torso release). Releases tension in the hips, lengthensthetorso,andcalmsthemind.

97.PigeonTwist.Releasestension inthehips,opensthespine,andaidsdigestion.

98. Splits. Releases tension in the hips, improves flexibility in thehamstrings,andcalmsthemind.

99.SplitswithBlock.Releasestensioninthehips,improvesflexibilityinthehamstrings,andcalmsthemind.

100.Boat.Strengthenstheabdominalsandbuildsconcentration.

101. Half Boat. Strengthens the abdominals and buildsconcentration.

102.SeatedSpineTwist(onelegstraight).Lengthensthespineandimprovesbloodflowtothevitalorgans.

103.SeatedWideLegStraddle (torsoupright).Opens thehipsand

hamstrings.

104. Seated Wide Leg Straddle (torso lower). Opens the hips,hamstrings,andspine.

105. Seated Both Legs Straight Forward Bend. Opens thehamstrings,lengthensthespine,andcalmsthemind.

106. Seated Both Legs Straight Forward Bend (blanket on lap).Calmsthemindandgentlyopensthehamstrings.

107.SeatedOneLegForwardBend.Opensthehamstringsandlower

back.

108.SeatedOneLegForwardBend(footonhipcrease).Opensthehamstringsandlowerback,andaidsdigestion.

109.Child’sPoseTwist.Releasestensionintheshouldersandcalmsthemind.

110.Child’sPose.Coolsthebodyandcalmsthemind.

Backbends

111.UpDog.Opensthespineandenergizesthemind.

112. Knees Chest Chin (Sun Salutation). Opens the spine andimprovesbodyawareness.

113.LyingonStomach(interlacehandsbehindback,opener).Opensthespineandinvigoratesthemind.

114.Bow.Opensthespineandhips,andinvigoratesthemind.

115.CamelSwim.Opensthespineandhips,andenergizesthewholebody.

116.Camel.Opensthespineandhips,andenergizesthewholebody.

117. Bridge Prep. Opens the spine, releases tension in the upper

back,andinvigoratesthemind.

118.Bridge.Opensthespine,releasestensionintheupperback,andinvigoratesthemind.

119. Bridge (interlace hands). Opens the spine, releases tension intheshoulders,andinvigoratesthemind.

120.BridgewithBlock.Opensthespineandcalmsthemind.

121.Wheel.Opensthespineandinvigoratesthemind.

InversionsandArmBalances

122.Plank.Strengthenstheentirebodyandimprovesconcentration.

123. Plank Push-up. Strengthens the entire body and improvesconcentration.

124. SidePlank. Builds body awareness, opens up the sides of thetorso,andimprovesconcentration.

125.SidePlankwithLegExtend.Buildsbodyawareness,opensupthehamstrings,andimprovesconcentration.

126.SidePlankTree.Buildsbodyawareness,opensupthesidesofthetorso,andimprovesbalance.

127. Forearm Plank. Builds body awareness, strengthens theshoulders,andimprovesbalance.

128. Forearm Stand Prep (Down Dog). Builds body awareness,strengthenstheshoulders,andimprovesbalance.

129. Forearm Stand Prep (lift leg). Builds body awareness,strengthenstheshoulders,andimprovescoordination.

130. Forearm Stand. Builds body awareness, improves focus,strengthenstheshoulders,andimprovesbalance.

131. Handstand Rocks. Builds body awareness, improves focus,strengthenstheshoulders,andimprovesbalance.

132. Handstand L Shape. Builds body awareness, improves focus,strengthenstheshoulders,andimprovesbalance.

133. Handstand. Builds body awareness, improves focus,strengthenstheshoulders,andimprovesbalance.

134.HeadstandPrep(feetonground).

135.HeadstandPrep(onefoottohip).

136.HeadstandPrep(bothfeettohips).

137. Headstand. Calms the mind, sharpens focus, and improvescirculation.

138.Crow.Buildsbodyawarenessandconfidence,andstrengthenstheabdominalsandarms.

139. Side Crow. Builds body awareness and confidence, andstrengthenstheabdominalsandarms.

140.Plow. Releases tension in theneckandupperback,andcalmsthemind.

141.LegsUptheWall.Improvescirculationandeasesthemind.

142. Supported Shoulder Stand (with block). Improves circulationandeasesthemind.

143. Shoulder Stand. Improves posture, regulates thyroid function,improves circulation, corrects imbalance in the nervous system,sharpensthemind,andrelaxesthebrain.

Reclining

144. Reclined Butterfly. Opens the spine and hips, and improvescreativity.

145. Reclined Butterfly spine opener (with blankets). Opens thespine,releasestensioninthehips,andreleasesemotionalstress.

146.ReclinedButterflySpineOpener(withblocks).Opensthespine,releasestensioninthehips,andreleasesemotionalstress.

147.ReclinedStraightLegsSpineOpener (withblocks).Opens thespine, releases tension in the hips and lower back, and releasesemotionaltension.

148.RecliningHold (knees). Releases tension in thebackandhips,andcalmsthemind.

149. Reclined Single Knee Hug. Releases tension in the hips andcalmsthemind.

150.RecliningKneeHug.Releasestensioninthebackandhips.

151. Half Happy Baby. Releases tension in the hips and back, andreleasesemotionalstress.

152.HappyBaby.Releasestensioninthehipsandback,andreleasesemotionalstress.

153. Leg Raises (feet straight up). Strengthens the back andabdominals.

154.LegRaises(feetlower).Strengthensthebackandabdominals.

155. Reclining Hamstring Release. Releases tension in thehamstrings.

156.ReclinedSingleKneeHugTwist.Releasestension in thespineandcalmsthemind.

157.ReclinedEagleTwist.Releases tension in thespineandcalmsthemind.

158.Corpse.Relaxestheentirebodyandminddeeply.

Acknowledgments

SomanyfantasticpeoplewhoIhavethegoodfortuneofknowinghavetransformedwhatIdofromsomethinginmyheadintosomethingIcanshare, see, and hold in my hands. Our interrelated lives continue toinspiremedaily.

Thankyou,WillHobbs, for consideringmyambitions in somanyofyourdaily interactions. It’snota small task.Heather Jackson, thisbooksimplywouldnotexistwithoutyou.YouareanangelandawizardandIam truly grateful that you have offered up and shared with me yourplethora of talents, sharp eye, rich brain, and incredibly determinedsensibilities. I admire you somuch andmyhope is that this is just thebeginning. Heather Lazare, thank you for believing in and gettingexcitedaboutYogaCures andwelcomingme into the foldatCrown sowarmly.AmandaPatten,thankyouforyourwarmenthusiasmandsharpsetofeyesandsensibilities.KelseyRobinson,CatherinePollack,JonathanLazzara,StephanieKnapp,EllenFolan,RosalieWieder,andtheRandomHouse team, thank you for your guidance and inspired support. SimonGreen, thank you for your efforts and patience. Durk Snowden, HeidiKristoffer,FaithSmith,LeslieLewis,ToddBelt,Dave,andeveryonewhoshared their Yoga Cures story with me, you are all so touching andinspiring.Michael,ourdailylifecultivatesandrefinesthelanguageIusetocommunicatethisstuff,sothankyou.Deepak,you’vesharedandgivenmesomuch,sofreely.HowdidIgetsolucky?

AbouttheAuthor

Named“YogaRebel”bytheNewYorkTimes,TaraStileshasinspiredawideaudiencearoundtheworldwithherhealthyandrelatableapproachto yoga, meditation, exercise, awareness, nutrition, and everyday well-being. Tara has been featured in publications including Elle, Lucky,InStyle,Esquire, andMen’s Health, and has been profiled by severalnational and international papers including the Times of India, TheTimes(UK),andSweden’sDagensNyheter.

Tara is the founder and owner of StralaYoga,widely known for itsunpretentious, inclusive, and straightforward approach to yoga andhealthy living. She is the personal yoga instructor to Deepak Chopra,whomshe’scollaboratedwithtocreatetheAuthenticYogaapp,aswellastheYogaTransformationDVDseriesamongotherprojects. JaneFondanamedTara“thenewfaceoffitness.”TheypartneredtorelaunchJane’sfamousWorkoutbrandoffitnessDVDsandequipment.

Tara is the author of Slim Calm Sexy Yoga. Her approach leadspeople to their own intuition and awareness. The results are radianthealthandlastinghappiness.AsVanityFairnoted,“TaraStileshasgottobethecoolestyogainstructorever.”

YOGAPOSELIBRARY

Theyogaposescompiledherewerecreatedbyexperimentationovertheyearstofocusthepractitionerinwardtohealthebodyandmind.Whether you practice for health reasons, mental clarity, spiritual

connection,oralloftheabove,youcantailoryogatoyour lifestyle,intentions,andgoals.Remembertobreathe,beeasyonyourself,andmostofall, enjoy.Thepracticeofyogaallowsus toexperienceourwholeselves.It’suptouswhatwedowiththatexperience.This index includes some of the major benefits of each pose.

Remembertobreathelonganddeeply.Namaste!

StandingPoses

1.Standing.Improvesposture,confidence,andbodyawareness.

2. Standing Arm Reach (Sun Salutation). Improves posture andexpandsthelungs.

3.StandingSideOpener(wristpull). Improvespostureandexpandsthelungs.

4. Standing Forward Bend. Calms themind, opens the hamstrings,andreleasestensionintheupperback.

5. Standing Forward Bend (flat back arch) (Sun Salutations).Lengthensthespineandopensthehamstrings.

6.StandingForwardBend(elbowhold).Opensthehamstrings,calmsthemind,andreleasestensionintheupperback.

7.StandingForwardBend(shoulderopener).Opensthehamstringsandshoulders,andcalmsthemind.

8.BackLengthenerEasyTwist.Lengthensthespineandopensthehamstrings.

9. Standing Forward Bend (step on hands). Releases the wrists,opensthehamstrings,andcalmsthemind.

10. Standing Forward Bend (step on palms). Releases the wrists,opensthehamstrings,andcalmsthemind.

11.LowLunge.Opensthehipsandlengthensthespine.

12.LowLunge(backkneedown,arch).Opensthehipsandlengthensthespine.

13.LowLunge (backkneedown, twist).Opens thehips, lengthensthespine,andpromotesbloodflowtothevitalorgans.

14.Runner’sStretch.Opensthehamstringsandcalmsthemind.

15.Lizard.Opensthehipsandreleasesemotionaltension.

16.LizardTwist(anklehold).Opensthehipsandspine.

17.Single LegForwardBend.Opens thehamstrings, lengthens thespine,andcalmsthemind.

18.HighLunge(armsdown).Buildsbodyawareness,buildsstrengthinthelegs,andimprovesbalance.

19.HighLunge(armsup).Buildsbodyawareness,buildsstrengthinthelegs,opensthetorso,andimprovesbalance.

20. High Lunge (arms and hips up). Builds body awareness, buildsstrength in the legs, opens the torso, and improves balance andcoordination.

21.HighLungeTwist.Promotesblood flowto thevitalorgans,andbuildsstrengthinthehips,hamstrings,shoulders,andarms.

22. High Lunge Prayer Twist. Promotes blood flow to the vitalorgans,tonestheabdominals,andstrengthensthelegs.

23.HighLungePrayerTwist(backkneedown).Promotesbloodflowtothevitalorgans,tonestheabdominals,andcalmsthemind.

24.High LungeTwist Reverse. Strengthens the legs, and improvesbalanceandcoordination.

25. Warrior 1. Strengthens the legs, opens the hips, and buildsconfidence.

26. Warrior 2. Strengthens the legs, opens the hips, and buildsconfidence.

27.Warrior 2 (arms up, legs straight). Strengthens the legs, openthehips,andexpandsthelungs.

28.ReverseWarrior.Strengthensthelegs,opensthehips,lengthensthetorso,andexpandsthelungs.

29. Triangle. Improves body awareness, strengthens the legs, andlengthensthetorso.

30. Extended Angle (forearm on thigh). Strengthens the legs,lengthensthetorso,andopensthespine.

31.ExtendedAngleBind.Strengthensthelegs,opensthetorsoandshoulders,andimprovesconcentration.

32.ExtendedAngle(fingertipsdown).Strengthens the legs,opensthetorsoandshoulders,andexpandsthelungs.

33.HalfMoon. Improves body awareness and balance, strengthensthelegs,andopensthetorso.

34. Twisted Half Moon. Improves body awareness and balance,strengthensthelegs,andimprovesbloodflowtothevitalorgans.

35.Warrior3(fingertipsdown).Strengthensthelegs,lengthensthe

torso,andimprovesbodyawarenessandbalance.

36. Warrior 3 (palms press). Strengthens the legs, lengthens thetorso,andimprovesbodyawarenessandbalance.

37.Warrior 3 (straight out arms). Strengthens the legs, lengthensthetorso,andimprovesbodyawareness,balance,andconcentration.

38. Standing Split. Strengthens the legs, opens the legs, releases

tensionintheheadandneck,andcalmsthemind.

39.BigToeHold.Strengthensthelegs,improvesbalance,andbuildsconcentration.

40.BigToeHold(legextendfront).Strengthensthe legs, improvesbalance,improvesflexibility,andbuildsconcentration.

41.BigToeHold (legextendside). Strengthens the legs, improvesbalance,improvesflexibility,andbuildsconcentration.

42.Chair. Strengthens the legs, lengthens the torso, and improvesconcentration.

43.ChairTwist.Strengthensthelegs,lengthensthetorso,improves

concentration,andimprovesbloodflowtothevitalorgans.

44.Tree(armsup).Strengthensthelegs,andimprovesbalanceandconcentration.

45.Tree(armsprayer).Strengthensthe legs,and improvesbalanceandconcentration.

46.StandingShinHug.Strengthensthe legs,and improvesbalanceandconcentration.

47. Eagle. Strengthens the legs, and improves balance andconcentration.

48.Dancer. Strengthens the legs, and improves flexibility, balance,andconcentration.

49. Down Dog. Opens the backs of the legs, opens the shoulders,releases tension in the head and neck, improves blood flow in theentirebody,andcalmsthemind.

50.DownDog(bendkneesandelbows).Opensthebacksofthelegsmoregentlythandowndog,openstheshoulders,releasestensionintheheadandneck,improvesbloodflowintheentirebody,andcalmsthemind.

51.DownDog(liftheels).Opensthebacksofthelegs,strengthensthe calves, releases tension in the head and neck, improves bloodflowintheentirebody,andcalmsthemind.

52.DownDogSplit. Improves flexibility in the hamstrings, releasestensionintheheadandneck,improvesbloodflowintheentirebody,improvescirculationinthelegs,andcalmsthemind.

53.DownDogSplit(openhips).Improvesrangeofmotioninthehips,improves flexibility in the hamstrings, releases tension in the headandneck,improvesbloodflowintheentirebody,improvescirculationinthelegs,andcalmsthemind.

54.DownDogSplit(openhips,bentknee).Improvesrangeofmotionin the hips, improves flexibility in the hamstrings, opens the torso,releases tension in the head and neck, improves circulation in thelegs,andcalmsthemind.

55. Down Dog (knee to elbow). Improves body awareness,strengthenstheabdominals,strengthensthearms,strengthensthelegs,andimprovesconcentration.

56. Down Dog (split knee across). Improves body awareness,strengthenstheabdominals,strengthensthearms,strengthensthelegs, improvesconcentrationandbalance, andpromotesblood flowtothevitalorgans.

57. Down Dog (split knee to nose). Improves body awareness,strengthens the abdominals, strengthens the arms and legs, andimprovesconcentration.

58. Hands and Knees Neutral Spine. Calms themind and improvesbodyawareness.

59.Cow.Opensthespineandcalmsthemind.

60.Cat.Opensthespineandcalmsthemind.

61. Hands and Knees (opposite leg and arm extend). Builds bodyawareness,andstrengthensthelegs,arms,andabdominals.

62.HandsandKnees(wristrelease).Releasestensioninthewrists.

63.HandsandKnees(fistrelease).Releasestensioninthewrists.

64.Squat.Opensthehipsandcalmsthemind.

65. Squat (neck release). Opens the hips, releases tension in theneck,andcalmsthemind.

66.Squat(palmpress).Opensthehipsandopensthespine.

67.Squat(openarmtwist).Opensthehips,lengthensthespine,andopenstheshoulders.

68. Squat Twist Bind. Opens the hips, lengthens the spine, andimprovesrangeofmotionintheshoulders.

SeatedPoses

69.SeatedMeditation.Opensthehips,lengthensthespine,improvesposture,getsyouconnected,andcalmsandopensthemind.

70.SeatedChestLift (fingertipsbehindtailbone).Opensthehips,lengthensthespine,andopensthechest.

71. Seated Easy Forward Bend (cross-legged). Opens the hips andcalmsthemind.

72.SeatedEasySideBend(cross-legged,forearmlower).Opensthehipsandlengthensthetorso.

73.SeatedPalmPress.Opensthehipsandlengthensthetorso.

74. Seated Easy Twist (hand on opposite knee). Opens the hips,shoulders, torso, and improvesdigestionandblood flow to thevitalorgans.

75.Seatedarmcrossholdknees(cross-legged).Opensthehips,andreleasestensionintheneckandhead.

76. Seated Meditation (arms in V). Opens the hips, improvesconcentration,andcalmsandopensthemind.

77. Alternate Nostril Breathing. Regulates the nervous system,calmsthemind,andimprovesbreathingandlungcapacity.

78.CalmEyes.Easeseyetensionandcalmsthemind.

79. Sit on Heels (palms in lap). Lengthens the spine, improvesposture,andcalmsthemind.

80. Sit on Heels (palms together). Lengthens the spine, improvesposture,andcalmsthemind.

81.SitonHeelsEasyTwist.Lengthensthespine,andimprovesbloodflowtothevitalorgans.

82.SitonHeels(toestucked). Lengthensthespine,andopensthearchesofthefeet.

83.Hero.Improvespostureandaidsdigestion.

84.HeroTwist.Improvesposture,aidsdigestion,andpromotesbloodflowtothevitalorgans.

85. Hero (reclined). Opens up the spine, improves health of theknees,andcalmsthemind.

86.CowFace.Opensthehipsandcalmsthemind.

87.CowFacewithShoulderOpener(upright).Opensupthehipsandshoulders,andcalmsthemind.

88. Cow Facewith ShoulderOpener (forward bend). Opens up thehipsandshoulders,lengthensthespine,andcalmsthemind.

89.AnkletoKnee.Opensupthehipsandcalmsthemind.

90.AnkletoKnee(forwardbend).Opensupthehipsandcalmsthemind.

91.SeatedShinHug.Releasestensioninthehipsandimprovesrangeofmotioninthehipjoint.

92. Compass. Releases tension in the hips and hamstrings, and

improvesrangeofmotioninthehipjoint.

93.Pigeon(upright).Releasestensioninthehips.

94.Pigeon(frontofthighrelease).Releasestensioninthehipsandfrontofthighs.

95.Pigeon(full).Releasestension inthehipsandthighs,andopensthespine.

96. Pigeon (torso release). Releases tension in the hips, lengthensthetorso,andcalmsthemind.

97.PigeonTwist.Releasestension inthehips,opensthespine,andaidsdigestion.

98. Splits. Releases tension in the hips, improves flexibility in thehamstrings,andcalmsthemind.

99.SplitswithBlock.Releasestensioninthehips,improvesflexibilityinthehamstrings,andcalmsthemind.

100.Boat.Strengthenstheabdominalsandbuildsconcentration.

101. Half Boat. Strengthens the abdominals and buildsconcentration.

102.SeatedSpineTwist(onelegstraight).Lengthensthespineandimprovesbloodflowtothevitalorgans.

103.SeatedWideLegStraddle (torsoupright).Opens thehipsand

hamstrings.

104. Seated Wide Leg Straddle (torso lower). Opens the hips,hamstrings,andspine.

105. Seated Both Legs Straight Forward Bend. Opens thehamstrings,lengthensthespine,andcalmsthemind.

106. Seated Both Legs Straight Forward Bend (blanket on lap).Calmsthemindandgentlyopensthehamstrings.

107.SeatedOneLegForwardBend.Opensthehamstringsandlower

back.

108.SeatedOneLegForwardBend(footonhipcrease).Opensthehamstringsandlowerback,andaidsdigestion.

109.Child’sPoseTwist.Releasestensionintheshouldersandcalmsthemind.

110.Child’sPose.Coolsthebodyandcalmsthemind.

Backbends

111.UpDog.Opensthespineandenergizesthemind.

112. Knees Chest Chin (Sun Salutation). Opens the spine andimprovesbodyawareness.

113.LyingonStomach(interlacehandsbehindback,opener).Opensthespineandinvigoratesthemind.

114.Bow.Opensthespineandhips,andinvigoratesthemind.

115.CamelSwim.Opensthespineandhips,andenergizesthewholebody.

116.Camel.Opensthespineandhips,andenergizesthewholebody.

117. Bridge Prep. Opens the spine, releases tension in the upper

back,andinvigoratesthemind.

118.Bridge.Opensthespine,releasestensionintheupperback,andinvigoratesthemind.

119. Bridge (interlace hands). Opens the spine, releases tension intheshoulders,andinvigoratesthemind.

120.BridgewithBlock.Opensthespineandcalmsthemind.

121.Wheel.Opensthespineandinvigoratesthemind.

InversionsandArmBalances

122.Plank.Strengthenstheentirebodyandimprovesconcentration.

123. Plank Push-up. Strengthens the entire body and improvesconcentration.

124. SidePlank. Builds body awareness, opens up the sides of thetorso,andimprovesconcentration.

125.SidePlankwithLegExtend.Buildsbodyawareness,opensupthehamstrings,andimprovesconcentration.

126.SidePlankTree.Buildsbodyawareness,opensupthesidesofthetorso,andimprovesbalance.

127. Forearm Plank. Builds body awareness, strengthens theshoulders,andimprovesbalance.

128. Forearm Stand Prep (Down Dog). Builds body awareness,strengthenstheshoulders,andimprovesbalance.

129. Forearm Stand Prep (lift leg). Builds body awareness,strengthenstheshoulders,andimprovescoordination.

130. Forearm Stand. Builds body awareness, improves focus,strengthenstheshoulders,andimprovesbalance.

131. Handstand Rocks. Builds body awareness, improves focus,strengthenstheshoulders,andimprovesbalance.

132. Handstand L Shape. Builds body awareness, improves focus,strengthenstheshoulders,andimprovesbalance.

133. Handstand. Builds body awareness, improves focus,strengthenstheshoulders,andimprovesbalance.

134.HeadstandPrep(feetonground).

135.HeadstandPrep(onefoottohip).

136.HeadstandPrep(bothfeettohips).

137. Headstand. Calms the mind, sharpens focus, and improvescirculation.

138.Crow.Buildsbodyawarenessandconfidence,andstrengthenstheabdominalsandarms.

139. Side Crow. Builds body awareness and confidence, andstrengthenstheabdominalsandarms.

140.Plow. Releases tension in theneckandupperback,andcalmsthemind.

141.LegsUptheWall.Improvescirculationandeasesthemind.

142. Supported Shoulder Stand (with block). Improves circulationandeasesthemind.

143. Shoulder Stand. Improves posture, regulates thyroid function,improves circulation, corrects imbalance in the nervous system,sharpensthemind,andrelaxesthebrain.

Reclining

144. Reclined Butterfly. Opens the spine and hips, and improvescreativity.

145. Reclined Butterfly spine opener (with blankets). Opens thespine,releasestensioninthehips,andreleasesemotionalstress.

146.ReclinedButterflySpineOpener(withblocks).Opensthespine,releasestensioninthehips,andreleasesemotionalstress.

147. Reclined Straight Legs Spine Opener(with blocks). Opens thespine, releases tension in the hips and lower back, and releasesemotionaltension.

148.RecliningHold (knees). Releases tension in thebackandhips,andcalmsthemind.

149. Reclined Single Knee Hug. Releases tension in the hips andcalmsthemind.

150.RecliningKneeHug.Releasestensioninthebackandhips.

151. Half Happy Baby. Releases tension in the hips and back, andreleasesemotionalstress.

152.HappyBaby.Releasestensioninthehipsandback,andreleasesemotionalstress.

153. Leg Raises (feet straight up). Strengthens the back andabdominals.

154.LegRaises(feetlower).Strengthensthebackandabdominals.

155. Reclining Hamstring Release. Releases tension in thehamstrings.

156.ReclinedSingleKneeHugTwist.Releasestension in thespineandcalmsthemind.

157.ReclinedEagleTwist.Releases tension in thespineandcalmsthemind.

158.Corpse.Relaxestheentirebodyandminddeeply.