DisclaimerTheinformationincludedinthisbookisdesignedtoprovidehelpfulinformationonthesubjectsdiscussed.Thisbookisnotmeanttobeusedtodiagnoseortreatany medical condition. For diagnosis or treatment of any medical problem,consultyourowndoctor. Theauthorandpublisherarenotresponsibleforanyspecifichealthorallergyneedsthatmayrequiremedicalsupervisionandarenotliable for anydamagesornegative consequences fromanyapplication, action,treatment,orpreparation,toanyonereadingorfollowingtheinformationinthisbook. Links may change and any references included are provided forinformationalpurposesonly.

Yoga

TheTop100BestYogaPosesRelieveStress,IncreaseFlexibility,and

GainStrength

BySusanHollisterCopyright©2017

TableofContentsINTRODUCTIONCHAPTER1:THEMANYBENEFITSOFYOGACHAPTER2:YOGAANDYOURLIFECHAPTER3:WARMINGUPFORYOGATHEMOUNTAIN

THEFORWARDFOLDTHEHALF-STANDINGFORWARDFOLDWRISTSTRETCHESNECKANDSHOULDERSTRETCHESPELVICTILTTHECOW-CAT

THELEGSTRETCHTHEGODDESSPOSESTRETCH

CHAPTER4:YOGAFORTHELEGSTHEBIGTOEEXTENDEDHANDTOBIGTOETHECHAIR

THETREETHEEASYTHEEXTENDEDTRIANGLETHELORDOFTHEDANCE

THEEXTENDEDSIDEANGLE

THEREVOLVEDSIDEANGLE

LEGSUPTHEWALL

THEHIGH(CRESCENT)LUNGETHEGARLAND

THEREVOLVEDTRIANGLETHEWARRIOR

THEWARRIOR2THEREVERSEDWARRIOR

THEWARRIOR3THELOTUS

CHAPTER5:YOGAFORTHEARMSANDSHOULDERSTHEGATE

THEHANDSTAND

THEFIREFLYTHEDOLPHINPLANKTHEUPWARDPLANKTHEEXTENDEDSIDEANGLE

THEEAGLETHECROW

THECOWFACETHEDOLPHIN

THEEIGHTANGLE

THECHAIR

THEHALFGATE

THENOOSE

THEPEACOCKTHESHOULDERPRESS

THEPLOWCHAPTER6:YOGAFORTHEBACKTHEBRIDGE

THEEXTENDEDPUPPYTHEWIDE-ANGLESEATEDFORWARDBEND

SPINETWIST

THECOBRA

THELOCUSTTHESTANDINGHALF-FORWARDBEND

THESPHINXTHESAGETHEHERO

THEREVOLVEDHEADTOKNEE

THERECLININGHERO

CHAPTER7:YOGAFORTHEHIPSTHEBOUNDANGLE

THERECLININGBOUNDANGLE

CHILD’SPOSETHEBOAT

THEFIRELOGTHEHAPPYBABY

THEHERON

THEEYEOFTHENEEDLE

THEWIDELEGFORWARDBEND

THESIDERECLININGLEGRAISE

CHAPTER8:YOGAFORTHENECK

THECAT

DOLPHINPLANKTHEFISHTHEEARTOSHOULDERTHECORPSE

CHAPTER9:YOGAFORTHECHESTTHEHALF-MOON

THELOWLUNGETHEMONKEY

THEUPWARD-FACINGDOG

THEWILDTHINGTHELIONBIRDOFPARADISE

CHAPTER10:YOGAFORTHEHANDSTHESALUTATIONSEALTHEDEERSEALTHESCALETHESIDECROW

THESIDEPLANKTHEFOUR-LIMBEDSTAFF

CHAPTER11:YOGAFORTHEWHOLEBODYTHEHALFFROGDOWNWARD-FACINGDOG

THESTAFFPOSETHEINTENSESIDESTRETCHTHEWHEEL

THEBOW

THECAMEL

THEUPWARD-FACINGTWO-FOOTSTAFFTHEPIGEONTHESUPPORTEDHEADSTAND

CHAPTER12:MUDRASANDBREATHINGTECHNIQUESSEALOFKNOWLEDGE

SEALOFSUNANDLIFEMENTALCLARITY

SEALOFPATIENCETHETHREE-PARTBREATH:THESKULLSHININGBREATH

CHAPTER13:SAMPLEYOGAROUTINESQUICKBEGINNER’SROUTINEFORBACKANDLOWERBODY

FLEXIBILITYROUTINEFORBEGINNERS

THEEARLYMORNINGSUNSALUTATIONSTRESSRELIEFROUTINE

THECOOL-DOWN

CHAPTER14:CREATINGYOUROWNROUTINECONCLUSIONMYOTHERBOOKS

IntroductionIwant to thank you and congratulate you for getting this book.Yoga ismorethanjustanotherwaytoexerciseyourbodyandmind–itisaseriesofphysicalpositions or stretcheswith Indian/Hindu roots.These “asanas” or “poses” (theEnglish translation) can have a positive impact on your physical,mental, andemotionalwell-being. Theyarewidelyunderstoodtoincreasetheenergyflowthroughoutthebody;theyhelppurgethebodyoftoxins,sharpenthemind,andfree the emotions. They are also known to enhance spiritual awareness.Although the direct historical roots of yoga are unclear, experts believe thepracticetobemorethan5,000yearsold.Whatweknowtodayasyogaisarelativelyrecentformoftheancientpractice.Introduced to America in the early 1900s, modern yoga is a mix of ancientIndian indigenous cultural practices and asanas, blended with moderngymnastics,physicaltherapy,andnaturopathy.Modernyogawasdesigned tohelp individualsbecomemoreself-aware, tunedintotheirbody’sneeds,whileopeninguptobothfeelingsandintuition.Atthesame time, it provides a full-body workout, including strength training andstretching. Contrary to popular belief, yoga is not a religion, although somepeople have included it as part of their religious practices. That isunderstandable, because this form of exercise is highly effective at removingdistractions, calming the emotions, and clearing the mind, which lays afoundation for increased spiritual awareness. In this book, however, the focuswillbeonthephysicalaspectsofyogapracticeandhowtheycanbenefityourmindandyouremotions.Themajorityofyogapositionsstimulatetheglandularsystem,encouragingyourinternal organs to function efficiently. This exercise practice also promotesdeep, controlled breathing,which encourages a centered, peacefulmind and acalm, alert spirit. The consistent practice of yoga can lead tomany amazingphysical,mental,andemotionalbenefits thatyoudefinitelydon’twant tomissouton!Whilewewilldetailspecificpotentialbenefitsofyogainthenextchapter,hereareafewofthethingsyoucanlookforwardtowhenyouputintopracticethe

posesinthisbook.Yoga:Protectsyourbodyfromamultitudeofphysicalconditions,rangingfrommigrainestoheartdisease.Keepsyourbonesandskeletalsupportsystemstrong.Boosts your mental health and supports the functioning of theneurologicalsystemandother“invisible”bodyparts.Is a cost-effective way to stimulate your mental health, your physicalhealthandyourspiritualwell-being.Canbeveryeasytomaster.Canbepracticedbynearlyanyone,anywhere.

Yoga comes in a variety of forms and levels of difficulty, ranging from verybasic toextremelycomplex. HathaYoga, themostpopular form, iswhatyouare probably most familiar with. It focuses on posture, movement, andbreathing. Other types of yoga focus intensely on breathing and meditationwhileothersfocusonaspectsofwisdomandtraditionsassociatedwithvariousformsofreligion.Thisbook,however,willfocusprimarilyonthephysicalandmentalaspectsofHathaYoga.ATimeforYogaYogacanbepracticedbyadultsofanyageorphysicalcondition.Asyouwillsee throughout this book, certain poses are not recommended for individualswith specific physical conditions. Other poses can be practiced withmodifications.Listentoyourbody;ifyourbodyisuncomfortablewithacertainpose,backoffandfindoutwhy.Yourmind,emotions,andbodyare tightly intertwined. Whataffectsonewillimpacttheother.Itisnotuncommonforsomeonetoconsultadoctorwhenhisorheremotionsrefusetorespondtoprofessionalcounseling.Inthesameway,ifphysicalconditionsdon’trespondtoyoga,atriptothedoctormaybeagoodidea.Sometimes a visit with a trained yoga instructor can correct positioning that

wouldotherwise causeharm,orwouldpreventyou fromexperiencing the fullbenefits of a specific pose. However, little potential harm can come frompracticing the beginner-level poses in this book, if you follow the instructionsandhonortherestrictionsthataregivenforeachone.Feelfreetoletthesepagesbeyourintroductiontothewonderfulandchallengingworldofyoga.WomenAndChildrenSome experts recommend that women who are nursing, pregnant, ormenstruating should forego yoga entirely, butmost admit thatwhile themoststrenuous poses, especially inversions, should be avoided duringmenstruationand pregnancy, some of the gentler asanas can actually be beneficial. In thisbookyouwilldiscoverposesthatarefrequentlyusedtorelievemenstrualpain,address the symptoms of menopause, and support a woman’s body duringpregnancy.Nursingmothersoftenbenefit fromposes thatcansupport themusclesusedtoholdababywhilenursing,avoidingbackacheandinjurycausedbytherepetitivemotionsofliftingandcarryingababy.Itcanalsorelievepostpartumdepressionandhelpbothmotherandbabyrelaxduringthosefirstfewweeksofadjustingtobreastfeeding.Somemothersevenopttonursetheirinfantswhiletheyperformvariousyogaposes.Prenatal yoga is a wonderful way to stay in shape while pregnant. Aknowledgeableyogainstructorwillbeabletoadjustyourworkoutsasyourpregnancyprogressesandsuggestspecificasanastostrengthenyourbodyforthedeliveryprocess.In each of these cases, a conversation with a professional yoga instructor ishighlyrecommended.Aprofessionalwillbeabletoguideyouinpracticingyogaeffectivelyandsafely,adaptingsomeposesandsuggestingothersthatmightnothavecrossedyourmind.Childrenofallagescanenjoyyoga;itcanprovideplentyofenjoyableplaywithpeers and parents alike. The breathing exercises can help a child gain body-awarenessandincreasementalcontrol.Theonlypossibledangersposedarethesame dangers experienced by young gymnasts. If the exercise becomesmorethanjustfunplay,ifchildrenareencouragedtopushthemselvesbeyondwhatisfunandnatural,youngdevelopingbodiescanbeharmed rather thanhelped to

grow.Formostchildren,however,yogaisfun,adelightfulformofplay.GettingStartedTherearemanywaystolearnyoga.Onepopularoptionistotakeaclasswithother students under the guidance of an experienced trainer. If you lack thefundsoryourscheduleprohibitsmeetingwithaclassyoumaychoosetolearnyoga from videos. There are even interactive video games that can help youdevelopyouryogaskills!Athirdoptionistobecomeyourownteacher.Whileitwillhelptoconsultwithan experienced instructor periodically, you can easily teach yourself, using acombinationoftextandvisualaids–bothofwhichyouwillfindinthisbook.I have provided proven step-by-step instructions to help youmaster themostpopular and most broadly effective yoga poses. These instructions includebreathingtechniquesandmentalstrategiestohelpyouexperienceallthebenefitsyoga has to offer. Everything is described in detail, so you can get startedimmediatelyonthebasics.Youwilldiscoverhowtoproperlywarmupforyogaandwillquicklymasterthebasicmountainpose,whichisthespringboardfornumerousotheryogaasanas,orposes.Throughoutthisbook,youwillfindstep-by-stepinstructionsthatwalkyouthroughtheprocessofmasteringeachyogaposition.Youwillalsodiscoveravarietyofposesthataddresseachpartofyourbody.Inaddition,youwill learnhowtonurtureyourdevelopingyogapractice, frombeginning to advanced level poses. I cap off the bookwith five sample yogaroutines that address specific needs. This is followed by an entire section onhowtocustomizeyouryogapracticetoaccommodateyourownphysicalneedsandtoaddressmental,emotional,andsometimesevenspiritualconcerns.Atthesametime,youwillfindtipsforfittingyogaintoyourcurrentlifestyle.Youwilldiscoverthatyogacantrulyenhancemanyaspectsofyourlife.Yoga is a great activity to explore; it is inexpensive and, really, has nodownside!Togetstarted,allyouneedisasetofcomfortableclothes.Sure,youcanuseayogamatifyouwant,buteventhematisnotessential;itjustprovidesacleansurfacewithalittlepaddingandcanpreventyourbodyfromslippingoutofposition.

As time progresses and you decide that yoga is something youwant to enjoylong-term,youmaychoosetoinvestinadditionalpiecesofequipment.Blanketsarehelpfultosupportpartsofyourbodyduringsomeposes. Yogablockscanhelpsupportyourbody,whileyogastrapscanhelpyouconnectyourhandsorbridgethegapbetweenhandsandfeetinsomeposes.AsIsaidthough,noneofthese are required, so don’t let their lack stand in your way. Now, let’s getstarted!

Chapter1:TheManyBenefitsofYogaEven if you’re inexperiencedwith yoga, you’ve probably heard others talkingaboutit.Youmayhaveevenheardreportsofitsmanybenefits.Whileyoumayharbor initial skepticismabout theusefulnessofyoga,modern research isnowavailabletobackupmanyoftheclaimsreportedbyyogapractitioners.Believe it or not, many celebrities swear by yoga! Stars such as JenniferAniston,LadyGaga,AdamLevine,andKateHudsonhavecreditedyogawithhelping themget in shape for variousmovie roles. They have also used it tohelpthemmentallyfocus,healfrominjuries,andtoprotectthemselvesfromre-injury. Somecelebritieshaveevencreditedyogawithhelping themovercomeaddictionsandfaceincrediblystressfullifechallenges.Yogaishardlyaprissyactivity,sodon’tletthosesveltewomenincuteleotardsmislead you. It’s a grueling form of physical training. Many professionalathletes swear by yoga. LeBron James, Shaquille O’Neal, former NHLgoalkeeperSeanBurke,andBlakeGriffinswearbyit.“Yogacanbehard.”saysJohn Capouya, author of Real Men Do Yoga. “Not bed-of-nails painful, justtough.You’reinforademanding,athleticallychallengingworkouthere.”Ofcourse,youdon’thavetobeacelebrityorasuperstartoenjoythebenefitsofyoga.Nordoyouneedaperfectbody.Whilethestarsmayhavetheabilitytohiretop-notchinstructors,youcanstillenjoythebenefitsofyogawhereveryouare.Allyouneedisthisbookandthewillingnesstoteachyourself.Onceyoutrulyunderstandallthegoodthingsyogacanprovide,itislikelythatyou will feel even more confident and motivated to try it out. Are youwondering if yoga is worth your time? Take a couple minutes to acquaintyourselfwithsomeofitsamazingbenefits.Yoga:

Promotes flexibility. Yoga can gradually loosen your muscles andincreasetheflexibilityinyourjointswhileretainingtheirintegrity.Improves brain function. 20minutes of yoga can sharpen yourmentalfocusandimproveyourmemory.

Helps you develop strong and flexible muscles. It leads to protectionfrom chronic conditions and can reduce the likelihood of falls andinjuries.Protectsagainstheartdisease.Yogacanloweryourriskofheart-relatedconditionssuchasoverlyhighorlowbloodpressure,unsafebloodsugarlevels,andhighcholesterol.Givesyouimpeccableposture.Poorposturecancauseaslewofjointandmuscleproblemsover theyears,butknowinghowtobalanceyourheadproperlyoveryourspinecangreatlyreducetheamountofstrainonyourback.Yogaincreasesyourbodyawareness,makingiteasiertoadoptandsustainposturesthatavoidexcessivestressonanyonejoint.Canhelpyoureachandmaintainahealthyweight.Researchhasshownacorrelation between consistent yoga practice and a decrease in bodyweight. Yoga can also boost the metabolism and support the transitionfromfattomuscletissue.Protects your joints and cartilage fromwear and tear. Yoga involves afullrangeofmotion,whichencouragesyourbodytoprovideyourjointsandsupportivetissueswiththenutrientstheyneedtoremainhealthyandstrong.Itcanhelpreducethepainandstiffnessofarthritisandreducethechancesofdevelopingotherconditionsthatrestrictphysicalmovement.Canimproveyoursexlife.Researchhasfoundthatfourmonthsofyogacanincreasethesexualperformanceofbothmenandwomen.Itenhancesblood flow to the genitals and strengthens the sphinctermuscles, alongwith increasing flexibility, strength, mental focus, and total bodyawareness.Inshort,yogacanprovideatremendousboosttoyoursexualactivities.Safeguardsyourspine. Certainyogapositionscanhelpstrengthenyourspinaldisks,whichactasshockabsorbersforyourvertebraeandpromoteproperskeletalalignment.Whenyourbackisproperlyaligned,itprotectsyour nerves and allows them to communicate freely throughout yourbody,providinghealthandall-aroundwell-being.

Helps to heal chronic migraines. Several studies have shown thatconsistent, long-term yoga practice can help to resolve or reduce theoccurrence of chronic migraines. Experts now believe certain yogapositions help prevent physical misalignment while helping to fend offmentalstress,thusrelievingmigrainesymptomsandminimizingmigrainetriggers.Enhances bone health. Since many yoga positions leverage your ownbodyweight,yogaisagreatwaytostrengthenyourbones.Thepracticeofyogacanalsopromotehealthycortisollevels,whichhelpsyourbonespreservecalcium.Fendsoffcravings.TheUniversityofWashingtonreportsthatyogahasapositive impact on diet awareness. Thosewho practice yoga aremuchmoremindfuloftheneedsoftheirbodiesandconsequentlyofwhattheyeatanddrink.Itiseasiertochoosehealthysnackswhenyouareawareofhowunhealthysnacksimpactyourbody.Boosts your blood circulation. Yoga increases blood circulation byrelaxingyourmuscles.Betterbloodcirculationincreasescellularoxygenlevels,whichcanhelpeverypartofyourbodyperformmoreeffectively.Easeschronicbackpain.Yogaincreasesmusclestrengthandflexibility,especially toyourcore. Thishasbeenproven toeasenumerouspainfulbackconditions.Boostsyourimmunesystem.Whenyousustainaspecificyogaposition,it helps to flush out your lymph nodes and stimulate various internalorgans. This gives your body a greater advantage when fightinginfections,cancers,andotherdiseases.Enhances fertility. While there are few studies that support yoga’spositive influence on fertility, many believe that by helping to reducestress,yogacontributestoincreasedfertilitylevelsinwomen.Helpsyourheart.Yogaposesaregreatforhearthealth.Thelongeryouhold a specific position, the more your heart will work to supply theenergy your body needs to sustain the pose. Certain poses, like themountainandtheeasypose,openuptheheartanditssurroundingregion

to increased circulation. The chair, the triangle, and the cobra actuallyrequireyourhearttoworkharder.Breathingistooimportanttooverlook;yoga’stwo-to-onebreathingratio,where you exhale for twice as long as you inhale, has been shown inseveralstudiestoenhancehearthealthevenasitboostscirculation.Speedshangoverrecovery. Everregretall thosedrinksyouenjoyedthenight before? Certain yoga poses (for example, the cat cow and thecorpse) focus onworking out your thyroid gland andwringing alcohol-generated toxins fromyour liver andkidneys.Theycanalsoboostyourmetabolism,whichcanthenworktoresolvehangoversinamoreefficientmanner.Can decrease blood pressure. Two British studies have shown that,compared to inactivity, the corpse actually causes a drop in bloodpressure.Easesasthmasymptoms.Onestudyhasshownthatyogacaneasemildtomoderate asthma symptoms in adults, because it promotes mindfulbreathingtechniquesandinducesmuscularrelaxation.Naturalmoodenhancement. Several studieshaveshown thatpracticingyogacanincreasetheamountofserotonininyourbrainanddecreasetheamount of cortisol. Higher levels of serotonin are linked to increasedfeelingsofhappiness.Helps individualswithMultiple Sclerosis. Evidence now indicates thatyogamay help those withMS by increasing circulation, boosting theirmood,andenhancingtheirphysicalabilities.Candecreasebloodsugar.Studieshavelinkedyogadirectlytodecreasedlevels of bad cholesterol and increased amounts of good cholesterol,making it much easier for diabetics to manage their blood sugar. Thebow, the plough, and especially the tree, when practiced on a regular,extended basis have helped many diabetics to return to healthy bloodsugarnumbers.Yogaaddressestheprimarycauseofbloodsugarspikes:stress.Thedeep

breathingthataccompaniesmanyasanaspromotesrelaxationofbodyandmindwhilethephysicalpositionsenhanceproperfunctioningofsystemsthatregulatecortisolandserotoninproductionandrelease.Boosts your memory. Experts believe that a reduction of mental andphysical stress can help people focus and organize their thoughts in anefficientmanner.Inthis,yogaexcels.Thetreeandthelotusbothsupportclearthinking.Encourages focus. Research shows that consistent engagement in yogacanimprovecoordination,memory,andreactiontimes.Can delay signs of aging. Practicing yoga can help your body cleanseitselfoftoxins,whichcandelayvisiblesignsofaging.Relaxes your nervous system. Since yoga postures and breathing cancause you to relax, it can unwind your nervous system’s fight-or-flightimpulse, freeing you to generate a calm, thoughtful response tochallenges.Boostsyourenergy levels. Consistentyogacanconsistentlyboostyourmetabolismandelevateyourenergylevels.Enhancesyourbalance.Yogaisgreatforimprovingyourposture,whichis agreat first step tobetter balance. Evenbeforeyouget to theposeswhereyoustandononeleg,practicingyogacanstabilizeyourbalance.Reduces your body’s sodium levels. Yoga can decrease the levels ofsodiuminyourbodyintwoways.First,yourmusclesuseupsodiumasthey contract to sustain a yoga position. Secondly, many yoga asanasenergize your kidneys, increasing their ability to flush excess sodiumfromyourbody.Releasestension.Weunconsciouslybuilduptensioninmuscleswithouteven realizing it. A prime example occurs when a dangerous road ordense traffic lead us to grip the steering wheel tightly as we drive.Sustained, this death grip can lead to chronic tension, soreness, andmusclefatigue.Yogacanhelpyoubecomeawareofwhichmusclesarecarryingtensionandcanhelpyourelaxthem.Whenmusclesrelax,they

drainthebuildupoftoxinsandincreasethecirculationofblood,oxygen,andnutrientstothearea’stissues.This,inturn,facilitatesthehealingofmuscle fibers, which leads to stronger muscles that work with greaterease.Increasesyour redbloodcell count. Researchhas shown thatyogacanhelpboostthenumberofredbloodcellsinyourbody.Facilitatessleep. Researchsuggeststhattherelaxingnatureofyogacanhelpencourageabetternight’ssleep.Specificyogaposes(forexample,thechild’sposeinChapter11)aredesignedtopreparemindandbodyfortimesofrest.Increases and maintains hand-eye coordination skills. Yoga is a greatway to develop andmaintain excellent hand-eye coordination; it’s evenmore effective than gaming. The body-awareness fostered by yoga canalsoincreaseyourdepthperception.Promotes proper breathing techniques. Studies suggest that those whopracticeyogaarelesslikelytotakehugegulpsofair.Yogaalsopreventsshallowbreathingby including specific instructions for controlled, deepbreathsaspartofeachyogaexercise.Properbreathingboostscirculation,helps the immune system, encourages relaxation, and stimulates clearthinking,alongwithahostofotherbenefits.Protectsyourdigestivesystem.Stresscanaggravatedigestiveissuessuchas ulcers, constipation, and diarrhea. Yoga can easily help theseconditions. Many of the yoga poses in this book will stimulate yourdigestion.Anyofthespinaltwistpositionsareespeciallygoodathelpingthedigestivesystemoperatesmoothly.Boostsself-esteem. Manypeoplewhoparticipate inyogareport feelingan increasedsenseofgratitudeandagreaterability toforgive,which inturnprovidesahugeboosttoyourself-esteem.Canserveasasupplementfor–oranalternativeto–modernmedicine.Yoga has been used to treat a variety of conditions formillennia, wellbeforetheadventofmodernmedicalmodalities.Neverstoptakingyourmedication without first consulting your doctor, but if you can see

improvementsinyourhealthasaresultofpracticingyoga,don’thesitatetorequestamedicalreviewofyourcondition.

Still not convinced of the awesomeness of yoga? Here are a fewmore quickfacts:

Peoplehavebeenpracticingyogaforatleast5,000years.Therearemorethan100differentyogaposes; theirexecutioncanrangefromslowandgentletofastandintense.Yogacantargetalmosteveryareaofyourbody.Itcanmassageinternalorgansnoteasilyreachedbyanyformofmassage.Yogacanprovideyourbodywithacompletebutlow-impactworkout.Research suggests that yoga can provide as much of a cardiovascularworkoutasaerobicexercise.Yogacanbetheperfectnon-competitivegroupactivity.Yoga is highly affordable; you can spend next to nothing to learn thebasics. On the other hand, you can invest considerable sums to ensureyouget the best professional instructors, the perfect tools, and effectivelearningmaterials.You can practice yoga anywhere – outside on a beautiful sunny day orindoors,regardlessoftheweather.Yoga requires minimal equipment. Many people use yoga mats tominimize slipping, sliding, and uncomfortable sitting on a hard surface,but it’s not absolutely necessary to own one. Some people also utilizeyoga balls, blocks and straps, but again, you can exercise effectivelywithout them. Atowelcansubstituteforastrapinmostcases,asturdybookormetalcansoffoodcanstandinforyogablocks,andablanketcanserveasamakeshiftyogamat.Youcanpracticeyogaevenifyouhaveahealthcondition. Justdiscussyourintentionswithyourdoctorbeforehand.ThroughoutthisbookIwill

alert you to contraindications for specific physical conditions. Certainposes will require adaptations, while other poses should be avoidedentirely, based on your physical restrictions. Yoga is quite possible –indeed,itcanoftenreducesymptoms–forindividualswithheartdisease,highbloodpressure,diabetes,highcholesterol,andarthritis.Prenatal yoga is available for women who want to stay strong and inshape throughout pregnancy. Some poses strengthenmuscles you willuse in thebirthingprocess,whileotherswillenergizeyouandhelpyouthrough thoseearlyweeksof sleepdeprivationafteryourbaby isborn.Thereareposes tohelpyouwakeupandothers tohelpyouprepareforsleep. Postpartum depression can be alleviated as well, since both thebreathingpracticesandmanyyogaposeshelptobalancetheemotions.

Whether you’re in perfect health or you live with any range of physical oremotionalchallenges,yogacanhelpimproveyourqualityoflife.Itcanpreventdisease, minimize symptoms, and can provide you with extraordinary mentalhealth benefits. Yoga can directly improve your overall sense of well-being,whichcanhelpyoumaintainapositivemoodandanupbeatattitude.Yogahasbeenfoundtoimproveself-acceptanceaswellasself-control.Itcanhelpreducehostilityandboostsocialskills.Mostimportantly,yogaiseasytolearnandmaster.Expertsrecommendtwotothreedaysaweekfromthirtyminutestoanhourandhalfeach,maximum,astheidealamountoftimetospendpracticingyoga.Evenifyouonlyspendonehouraweek,total,onyoga,youcanstillexperienceallofitsamazingbenefits!Forthatmatter,evenfiveminutesadaycanprovehelpful,soifyouonlyhavethatmuchtimebetweenactivities,useitwiselyonyoga.Youwon’tregretit.

Chapter2:YogaandYourLifeThere are seven primary forms of yoga: Hatha, Vinyasa, Power, Ashtanga,Bikram,andIyengaryoga.Hathaisthemostcommonandeasiestformofyoga.Itcombinesbreathingtechniquesandbasicmovements.Vinyasayogacombinesmultiple poses that smoothly transition into one another. Power yoga is anintenseform,designedtobuildmusclesquickly.AshtangaissimilartoVinyasayogainthatitcombinesmultipleposesthatsmoothlytransitionintooneanother;it isuniqueinthattheposesincludespecialbreathingtechniques. Bikramisacollectionof26yogaposesdesignedtobeperformedinveryhottemperatures.Finally, Iyengaryogautilizesobjects likeblocksorchairs toalign thebody inthe proper position. In this book, we will focus primarily on the first form,HathaYoga.If you are already a committed practitioner of yoga, you probably will useestablished routinesandwillhavesuccessfullyworkedyoga intoyour life. Inthatcase,youmaywanttoskiptherestofthischapterandgodirectlytoChapter3,wherewestartgettingintothenutsandboltsofyoga,thevariousposes.YogaForAnyLifestyleIs yoga the right type of workout for you? I would assert that yoga canaccommodateanylifestyle.Thereareaspectsofyogathatcanbeimplementedin ameeting, on a plane, at your desk, prettymuch anywhere. Because yogadoesn’trequirespecialequipment,itiseasytomaintainyourdailyyogapracticewhenyoutravel.Evenifyourlifeishectic,youcan(andshould)introduceyogaintoyourdailyroutine,ifonlyforfiveminutesatatime.Ifyoualreadyhavea solidworkout routine, all thebetter;Yogacaneasilybetacked on to either end of your workout. You can regularly practice yogawhetheryouhaveasetscheduleoronethatvarieswildly.Itmakesnodifferencewhetheryouliveinthemountains,onthebeachfront,orinbetween.Whetheryouliveinastudioapartmentora20-bedroommansion,youcanstillfindspaceforyoga!Inotherwords,there’sreallynoexcusenottoincludeyogaaspartofyourlife.It’ssobeneficial,whynotgiveitashot?

WhenandWhereIfyoualreadyhavearegularworkoutroutine,youcaneasilyintroduceasingleyogaposition intoyourcool-down. Useasinglepose forseveraldays,beforemoving on to anything else. This gives your body time to adjust to the newpositioning and truly learn its process,which can bemore challenging than itappearsonthesurface.The“when”and“where”ofyogadoesn’tmatteraslongasit’sconsistent.Theconsistent practice of yoga iswhatmakes it effective. Many people find thatwakingupahalf-hourearlierthanusualtoincorporateayogaroutineintotheirlivesproducesnoticeableresults.Yoga isagreatway togetyourdaystarted. Otherpeoplerelyonyoga in theevening,claimingithelpsthemfallasleepeasier.Don’thavetimetowakeupahalf hour early? You can also practice yoga at work if your environmentallows.Manyoftheposescanbeperformedwhilesittinginachair.Youcanexecuteotherswhilestanding,waitinginline,orputtingonmakeup.Theonlyrestriction:donotpracticeyogawithinacouplehoursofeating.Tomakeiteasiertopracticeyogawheneverandwhereveropportunitypresentsitself,Irecommendkeepingayogamatandasetofcomfortableworkoutclothesinyourcar.Youneverknowwhenit’llcomeinhandyEventhoughyoucandoyogaeverywhereandanywhere, I recommendthatyousetasideacomfortablespace inyourhomejust foryoga. Oneofmyfriendswasfortunateenoughtohaveanextraroominherhomethatshesetapartforyoga.Dubbed“TheYogaRoom”,itwascarpeted,thewallswereuncluttered,andtheroomcontainedonlytheitemssheneededforheryogawork.Ifounditclean,open,refreshing,andrelaxing– theperfectplace foryoga. Ifyoudon’thave the space todevoteawholeroomtoyoga,youcanatleastclearaportionofaroom–preferablywithawall,asitwillcomeinhandyforoccasionalsupport.YourYogaPlanThenextstepistoestablishaplan.Ifyouarejustbeginningtoexploreyoga,itis important that you enter thepracticegently. Yourbodyneeds time to easeintothechangesyouareintroducingtoit.Atthesametime,yourbodyneedstoexperienceyogaonaregularbasis,soyoucanbegintodiscoveritsbenefitsin

yourbody,yourmind,andyourspirit.Agentle introduction toyogawouldbe togiveyourself fiveminutes aday toenter intooneor twoof theposes. Yes, fiveminutes is all youneedat first.Tackitontooneofyourexistingroutines.Forexample,ifyouhaveasetroutineyoufollowforthestartofyourday,fiveminutesofyogaaddedoncanhelpyouclearyourmindandrevupyourbody,preparingforaction.Ontheotherhand,ifyouhaveaseriesofactivitiesyounormallyfollowbeforeyougotobed(andifyoudonot,Ihighlyrecommendyoustart),fiveminutesofyogacanhelpyourelaxandcanprepareyourmindandbodyforagoodnight’srest.Startwith oneor twoposes thatwork for you. After a coupleweeks, try outanotherposeortwo.Asyoubegintonoticethebenefitsintheformofgreateralertnessandflexibility,etc.,feelfreetoexpandyouryogatimeto10minutesadayorlonger.Onceyoureachthepointthatyouareexpandingyouryogapracticeto20or30minutesatatime,youshouldconsidergivingyogaatimeslotofitsown.Sure,youcankeepyogaforthestartorendofyourday,butifyoufinditiscrampingyourmorningsorevenings, feel free toexperimentwithother timesofday. Isuggestyoucontinueusingoneortwoyogapositionstohelpyouwakeupandtoprepareyouforsleep;atthesametime,giveyourselfatleastthreesetblocksoftimeaweektodevotetomoreextendedyogapractice.

Chapter3:WarmingUpForYogaEverybodyknows the importanceof stretchingbefore runningorworkingout,butwhat kind ofwarm-up does yoga require? While traditional stretching ishelpfulbeforeperformingyoga,sincemostyogaposesareadvancedstretchesinandofthemselves,thereareanumberofyogapositionsyoucanusetowarmupbeforeyoudelveintothemoreinvolvedpractice.Theuniqueaspectofwarmingupforyogaistheprocessofcenteringoneself,atthesametimeyouwakeupyourmuscles. Ayogaphysicalwarm-up isalsoamentalwarm-upthatallowsyoutomoveawayfromyourotherpreoccupationsandreachacalmmentalstancethatwillassistyouinfurtheryogawork.An ideal yoga warm-up will include poses that involve both your upper andlowerbody.Itshouldincorporatestretchesthatattendtoyourwrists,yourneck,andyourspine,keypartsofyourbodythatreceivethemostworkwhenyou’redoingyoga.Inthischapter,youwilldiscoversomegreatposesyoucanuseaspartofyourpersonalwarm-uproutine.

TheMountainFocus:Legs,PostureLevel:BeginningTotalTime:60secondsIndications:Sciatica,stressContraindications:Lowbloodpressure,dizziness,light-headedness,headache

TheMountainThemountain pose is a great startingwarm-up. It can prepare your body formanyother standingposes. It is alsogreat foryourposture andcanhelpyouremaincalmunderpressureasyoufaceyourday.Itmaylooklikeyouarejuststanding,but there ismuchmoregoingon thanmeets theeye.Here ishow toperformthemountainpose:

Standwithyourfeetseparatedenoughtofeelstable.Ifyouarepregnant,youmayneed to adjust your feet further apart, but don’t separate themanyfartherthanyourshoulders.

Establish a solid connectionwith thegroundby liftingyour toes. Shift

yourweightdistributionsothatitisdividedequallybetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Sustainthisweightdistributionasyoureturnyourtoestothegroundandcontinuethroughtheexercise.Bendyour knees slightly and straighten them. Thiswill relax the kneejoints.Yourlegsshouldbestraight,butneverlocked.Beginningfromyourfeetup,becomeawareofeachpartofyourbodyasyouengagethemusclestosupportatall,straighttorso,toppedbythetipofthe“mountain”,yourhead.Imagineastringreachingupfromthetopof your head and pulling it – along with your neck and the torso it isconnectedto–upward.Activateyourthighmusclesbyturningthemeversoslightlyinward.Allowyourchesttoopenup,shiftingyourshouldersandarmsbackward.Tipyourtailboneslightlyundertooffsettheadjustmentyoujustmadetoyourchest.Thiswillnaturallyengagemusclesaroundyourbellybuttontosupportyourabdomenandkeepyourback,neck,andheaddirectlyaboveyourhips(whichshouldstillbedirectlyaboveyourkneesandfeet).Standtallandstraight,withyourarmsrelaxedatyoursides.Focusyourgazestraightahead.Lookatsomethingthatisjustbeloweyelevel.Thiswillincreaseyourmentalfocus,removedistractions,andensurethatyourchin is slightly lowered, if it hasn’t alreadybeenadjustedby that stringpullingupfromthetopofyourhead!Asyoustandinthisposition,breathein,fillingyourlungs,allowingyourstomach and chest to expand. When your body is full of air, begin toexhale,takingtwiceaslongtobreatheoutasyoudidtobreathein.Take several full breaths, sustaining this posture for 30 to 60 secondsbeforeyoureleaseit.

Themountain iseasilypracticedwhileyou’restanding in lineandwaitingfor,well, anything. It can help you remain calm if other people around you aregrowing impatient and angry, allowing you to spread kindness in yourwake.You can engage this pose any time you’re standing. It serves as a conscious

counter-actiontoallthetimewespendhunchedoverourcomputers,bentoverabook,orfocusedonaproject.You can continue towarm up by transitioning from themountain pose to theforwardfold.

TheForwardFoldFocus:Hamstrings,backLevel:BeginningTotalTime:60secondsIndications: Mild depression, stress, insomnia, headaches; stimulates kidneys,liver,digestivesystemContraindications:Backinjuries,pregnancy(carefulmodificationsarepossible)

ForwardFold

Toperformtheforwardfold:

Stand with your feet firmly planted, spread slightly apart for balance.Distribute yourweight evenly across your feet, and hold your torso tallandopen.Inhale.Breatheoutandbendyourbodyforwardatthehips,notthewaist.Bendonlyasfarasyoucanwhilestillbreathingeasily.Pressyourheelsintotheground,keepingyourhipsoverthesolesofyour

feet.Ifyourhamstringsare too tight tostraightenyour legscompletely,keepyourkneesbent. Ifyoucanstraightenyour legscompletely,placeyourfingersontheground.Letyourheadandneckhangfreely.Breathe in andaddmore length toyour torso, thenbreatheout to settlemoredeeplyintothepose.Ifyouweretostophere,youwouldslowlyraiseyourtorso,stackingonevertebra at a timeatop theothers, until youhave returned to anuprightposition.However,forthiswarmupyouwanttotransitionintothehalf-standing forward fold. This will extend your spine and furtherstrengthenyourbackandknees.

TheHalf-standingForwardFoldFocus:Hamstrings,calves,backLevel:BeginningTotalTime:60secondsIndications:StressContraindications:Backinjury

Half-standingForwardFold

Fromtheforwardfold,raiseyourtorsountilyourflatbackisparallel totheground.Placeyourhandsonthefrontofyourlegs.Breathein,drawin your abdomen and use your backmuscles to support your torso andkeepyourspinestraight.MaintainlengthfromyourheadtotailbonethroughyourspinePullyourshoulderbladesawayfromyourearsandgazeforwardBreatheseveraltimesbeforerisingtoanuprightpositionandresting,withfeetslightlyseparated,inmountainpose.

WristStretchesItisimportanttowarmupyourwristsbeforeengaginginmostyogaposes;manyrequireyoutobearweightonyourwrists.Thefollowingaresomebasicwrist stretches and warm-ups you can use to prevent injury and increaseflexibility:

Getdownonyourhandsandknees;placeyourhandsdirectlyaboveyourshouldersandyourkneesaboveyourhips.Foldyourhandsundersothatyourpalmsfaceupandyourfingerspointtowardyourknees.Breatheinand rock your body forward slightly, moving gently. Breathe out andslowlymoveback.Repeatthismotionatleastfourtimes.Stand tallandstretchoutyour rightarmin frontofyouwithyourpalmfacingdown.Relaxyourwrist,lettingyourfingersdropdown.Useyourleft hand to grasp these fingers and gently pull them back toward yourbody.Pressyourhandsagainsteachotherasifyouwerepraying.Loweryourhandsgentlyuntilyoufeelastretch.Holdthestretchfor10-15seconds,thenrelease.RepeatHold your elbows against your sides with each hand in a soft fist.Keeping your elbows against your sides, move your wrists in a figureeightmotion. Continue thismotion for10 to15 seconds, then rest andrepeat.

NeckAndShoulderStretchesStretching your neck and shoulder area prior to performing yoga is equallyimportant. Here isagreatwaytogetyourneckandshoulder joints lubricatedandmovingsmoothly:

Begin inaseatedposition,keepingyourshouldersdownandyourspinestraight.Keepingyourhipsgrounded,breathe in and reachyour armsup so thatyourfingertipsarepointedtowardthesky.Breatheoutasyoumoveyourlefteartowardyourleftshoulderandbringyourlefthanddownoveryourheadtogentlystretchyournecktotheleft.Breathein,straightenyourhead,andreachyourarmsuptotheskyagain.Repeatthepreviousmotionbuttotheright.Breathe in asyou reachyour armsup and lockyour fingers together topushyourpalmstowardthesky.Breathe out as you bring your interlocked palms down to press on thebackofyourneckwhileyoumoveyourchintowardyourchest.

PelvicTiltFinally,itisimportanttowarmupyourlowerbackpriortoengaginginyoga.Yourspineliterallysupportstherestofyourbodysoitisextremelyimportanttowarmupthesurroundingmusclespriortoengaginginanyyogaactivities.Thepelvictiltscanhelploosenyourspine,especiallyifyourbackisstiff.Toperformapelvictilt:

Liedownonyourbackandbendyourknees.Pressyourlowerbackintotheground,tiltyourpelvisup,thenrelease.Itisidealtorepeatapelvictiltforatleast15repetitions.

Anothergreatspinewarm-upstretchforyogaisthecatcowstretch.

TheCow-CatFocus:spineLevel:BeginningTotalTime:60secondsIndications: intervertebral disks, abdominal organs, menstrual discomfort;stimulatesadrenals,kidneysContraindications:modificationforneckinjury

Cow-CatStretchToperformthecow-cat:

Beginonallfours,withyourspineneutral(straight)andyournecklong.Ifyouhaveaneckinjury,youwillkeepyourheadandneckinthisneutralposition throughout the exercise. Your knees will be hip width apart,directlyunderyourhips.Your hands will be placed directly beneath your shoulders, with yourfingerspointingforward.DoNOTlockyourelbows.Ifyouhaveawristinjury, slightly flexing your arms at the elbow will provide additionalsupport. Ifyourinjurydoesn’tallowyoutobearweightonyourwrists,restyourforearmsonachairoranotherslightlyraisedsurface.

TheCow

Breathein,(optional:curlyourtoesupontheground)asyourelaxyourabdomenandletitsagdownward.Asyourmiddlebacksags,liftyourheadandlookup.Pullyourshouldersawayfromyourears.

TheCatBreathe out slowly as you change from the cow to the cat position.(optional:relaxyourtoes).Allowyourheadtoloweruntilithangsrelaxed.Atthesametime,pressyourbellybuttonuptowardyourspine,pushingyourbackintoahump,likeacatarchingitsback.Thiswilltuckinyourtailboneandtiltthebottomofyourpelvisforward.

Repeatthecow-catstretchfivetimes,returningtotheneutralspinepositionwestarted.Overtime,youcanincreaseyourrepetitionsupto20inasinglesetting.

Fromtheneutralbackposition,youcaneasilytransitionintoalegstretch.

TheLegStretchStartingonallfourswithaneutralspine,pointyourrighttoes,straightenyour right leg behind you, and raise it toward the sky and hold thispositionforafewseconds.Withyourlegintheair,slowlyflexyourfootandholdthepositionforafewseconds.Relaxyourfootandreturnyourlegtothestartingposition.Repeatthisstretchwiththeleftleg.

Now,standupandendyourwarm-upsessionwiththegoddessposestretch.

TheGoddessPoseStretch

GoddessPoseStretch

Begin in mountain pose, standing with your feet together, your torsoupright and tall, lifting through your entire spine up through the top ofyourhead,asifithadastringpullingitstraightuptothesky.Raiseyourarmsoutstraightfromyoursides,palmsfacingdown.Spreadyour legs apart so that your feet are directly below your wrists. Onceyou’veestablishedthatdistance,bendyourarmsandrestyourhandsonyourwaist.Thenturnyourfeetoutslightly,toabouta45-degreeangle.Withyourhandsonyourwaist,feelwhereyourhipsare,thentuckthemslightlyunder,tiltingthebottomofyourpelvisforward.Bendyour legs and letyourupperbody sinkdownslightly. Check thedistributionofyourweightacrossyourfeet.Adjustyourweightuntilitisdividedequallyacrossallpartsofbothfeet.Youdon’twantyourkneesto roll forward; keepingyour feet firmlyplantedwill help to keepyourkneesalignedoveryourheels.

Straighten back up, now that everything is aligned correctly. Breatheagain and lower your torso again, keeping your hips tucked. Allowyourselftosinkdeeperintothebend,keepingallfourcornersofyourfeet(the big toe side, little toe side, inner, and outer parts of the heel)supportingyourbodyequally. Asyousink into thisstretch,yourupperthighswillengageandstarttorollout,justalittle.Keepyourchesthighandbreathedeeply.Straighten your legs again, raising your torso. Breathe deeply. On anexhale, bend your legs to lower your torso again, keeping your weightdistributedevenlyacrossyourfeet.Tuckyourhipsandsinkdowndeeperinto the bend, letting your legs, from your toes up through your thighsactivelysupportyourbody.Now,raiseyourarmsstraightoutfromyourwaist. Rotateyourarmssothatyourpalmsfaceforward,andbendyourelbowstoraiseyourhandsuntilyourfingerspointstraightup.Spreadyourfingersapart,keepyourshoulders back, your elbows even with your shoulders, and your facelooking forward. Breathe deeply in, then slowly out. Breathe in again,then as you exhale, lower your arms and straighten your legs; rise up,lettingtheenergypullyourtorsoupthroughthatstringreachingupfromthetopofyourhead.

Chapter4:YogaForTheLegs

TheBigToeFocus:HamstringsLevel:IntermediateTotalTime:60secondsIndications: stimulates liver and kidney, relieves headaches, insomniamenopausalsymptomsContraindications:lowerbackinjury,neckinjury

TheBigToe

Thebigtoeposefocusesonyourhamstringsbutoffersmanyadditionalamazingbenefits. It stretches your calves and thighs while energizing your liver andkidneys. Itcanalsohelpimproveyourdigestion. Forwomen,thebigtoecanhelp relieve menopause symptoms and can help any headache sufferer orinsomniac.Note:youcanperformthisyogaposeseatedorstanding.Theseinstructionsarefor the standing pose, which requires less balance and is a little easier tocomplete.

Standwithyour feet six inches apart. Raiseyourkneecapsby tensingyourfrontthighmuscles. Withoutbendingyourknees,breatheoutandfoldyourbodyforwardatyourhips,reachingyourarmsdownuntilyoucanreachyourfeet.Keepyourshoulderslow,awayfromyourears.Placeyourindexandmiddlefingeroneachsideofyourbigtoeandgripyour toe by wrapping your fingers together with your thumb whilepressingyourtoesintotheground.Breathe in, expanding your rib cage and keeping your back straight.Without roundingyour back, straightenyour arms. Extend the front ofyourbodyandbreatheout.Relaxyourforeheadandletyourneckextendinastraightlinefromyourspineasyoubreatheout.Breathe in, continuing toholdyourbig toes. Oneachbreathout, relaxyourhamstringmusclesfurther.To exit this pose, release your toes and raise your torso until you arestandingupright,witharmsatyoursides.

ExtendedHandtoBigToeFocus:AnklesLevel:IntermediateTotalTime:30secondsIndications:improvebalance,calmmind,improvefocusContraindications:lowback,ankleinjury

ExtendedHandtoBigToeThe extended hand to big toe is great for building strength in your legs andankleswhile stretching thebacksofyour legs. It cansteadyyourbalance. Ifyouhaveeverincurredaninjuryofthelowerbackoranankleinjury,youshouldavoidthispose.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Fromthere, raiseyourrightknee towardyourbellybutton. Reachyour

rightarm insideyour thighandgrasp theouteredgeofyour right foot.Tense your left front thighmuscles andmove your outer thighs towardyouBreatheinandstretchyourrightlegforwarduntilyourkneeisasstraightaspossible.Ifyoucan,moveyourlegouttothesidewhiletakingsteadybreaths for 30 seconds. Breathe in, then smoothly reverse the process,movingyourlegbackforwardasyouexhaleandflexyourknee.Breatheinagainandloweryourfoottothegroundasyouexhale.Repeatthisprocesswiththeleftlegandarm.

TheChairFocus:LegsLevel:BeginnerTotalTime:60secondsIndications:flatfeet;Energizeheart,diaphragm,intestinesContraindications:recentinjurytoshoulders,back,hip,knees

TheChairThechairposestrengthensyourcalves,ankles,thighs,andspinewhilestretchingyourchestandshoulders.Itisgreatfortreatingflatfeetandcanenergizeyourheart,abdominalorgans,anddiaphragm.Isuggestyoustandnear

awall,incaseyouneedbalancesupport.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Breathe in and extend your arms to your sides. When your arms arestraightout,turnyourpalmsupandcontinuetoraiseyourarmsuntiltheyarestraightup.Breatheoutandbendyourkneesuntilyourthighsareascloseaspossibletothehorizontal.Thiswilloccurwhenyourchestcreatesarightangletoyourthighswhilepressingyourheelsfirmlyintotheground.Keepyourshoulderbladesslightlyrigidandelongateyourlowerbackbymoving your tailbone down and in. Hold this position for 30 to 60seconds.Breathein,raiseyourarmsandstraightenyourknees.Breatheoutandreturntothemountainpose.Standtallandstraightwithyour feet separated enough to feel stable. Establish a solid connectionwith thegroundbyshiftingyourweightdistributionso that it isequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

TheTreeFocus:LowerlegsLevel:BeginnerTotalTime:30to60secondsIndications:flatfeet,sciaticaContraindications: Headaches, low blood pressure, insomnia; modification forhighbloodpressure

TheTreeTheTreebuildsstrengthinyourlowerlegs,specificallyyourankles,thighsandcalves,aswellasyourspine.Italsostretchesyourshoulders,chest,innerthighsandgroin.Thetreeposecanimproveyourbalanceandrelieveflatfeet.Itisagreat first standingpose tomaster as it preparesyourbody to tackle themorechallengingstandingposes.

Beginnersmayfinditdifficulttokeeptheirfootfromslidingdowntheirlegatfirst.Youcanhelpthisbybracingyourkneeagainstawalluntilyourbalanceismore firmly established. If you suffer fromheadaches, lowbloodpressure orinsomniayou should avoid this pose. If you suffer fromhighbloodpressure,justdon’tliftyourarmsoveryourhead.

Beginbystandinginthemountainpose.Standtallandstraightwithyourfeetseparatedenoughtofeelstable.Establishasolidconnectionwiththeground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Driveyourinnerleftfootfirmlyintotheground,shiftingyourweighttoyour left side. Whenyourbalance is establishedonyour left leg, bendyourrightknee,reachyourrighthanddown,andgraspyourrightankle.Raiseyourrightfootuptheoppositeleg,placingthesoleagainstyourleftthigh.Ifyouareabletoflexyourlegfarenough,pushyourheelintotheleftsideofyourgroinandkeepyourtoespointingdownwardtowardtheground.Yourabdomenshouldbecenteredoveryourleftfoot.Your pelvis should be in a neutral position, even and neither tiltedforward nor backward. Place your hands on the top of your pelvis.Elongateyourtailboneintotheground.Pressthesoleofyourrightfootinto your left thigh and resist with opposing force from your left leg.Press your hands together in the form of a Salutation Seal and starestraightahead.Stayinthispositionfor30to60seconds.Breatheoutandreturnyourrightfoottotheground,assumingmountainpose. Stand tall and straight with your feet separated enough to feelstable. Establish a solid connection with the ground by shifting yourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels. Breathe in slowly, allowing your chest to expand fully, thenbreatheoutevenmoreslowly.Repeattheprocessforyourleftfoot

TheEasyFocus:Knees,Ankles,spineLevel:BeginnerTotalTime:VariableIndications:calmthemindContraindications:kneeorhipinjury

TheEasyTheeasypose focusesonyour lower legs, specificallyyourknees andankles,while simultaneously strengtheningyourback. Ithasalsobeen found tocalmthebrain.Beginnersmayfindithelpfultousetheaidofayogablockforthispose by sitting near a wall and placing the block in the space between yourshoulderbladesand thewall.You’llalsoneeda thicksheetorblanket for thispose.

Foldablanketintoamodeofsupportthatisafewinchesthick.Sitdowncross-leggedandplacetheblanketunderyourhips.Place your hands, palms downward, atop your thighs as you turn boththighsslightlyinwardandpressthemdownintotheground.Sustainthisfortwofullbreaths.

Continuetosustainthisasyouplaceyourthumbsundertheedgeofyourarmpitsand let theupwardforce liftyourentire torsountilyourhead isstraightaboveyourheart,whichisitselfdirectlyaboveyourhips.Placethetopsofyourcalvesoveroneanother,expandyourknees,placeeach foot behind its opposite knee, and gather your legs toward yourbody.Resttheedgesofyourfeetonthegroundandmakesureyourinnerarchesare against your lower shins. Your shins and thighs should create atriangular shape with a space between your feet and your abdomen.Ensure thatyour abdomen is in a relaxedposition. Restyourhandsonyour knees and elongate your tailbone toward the ground. Tense yourshoulder blades, pulling them toward your spine without arching yourback.Stay in thisposition foras longasyou’d like. Ifyouplanon regularlyperforming this pose I recommend alternating the way you cross yourshins(i.e.Rightoverleftthenleftoverrightnexttime)

TheExtendedTriangleFocus:LowerLegsLevel:IntermediateTotalTime:30to60secondsIndications:digestion,backache(especiallyifpregnant)Contraindications:diarrhea,headache,lowbloodpressure

TheExtendedTriangleTheExtendedTrianglehelpsyoustretchandbuildstrengthinyourankles,kneesand thighs while energizing your abdominal organs. It can also stretch yourshoulders, spine, chest, hamstrings, hips, calves and groin. The extendedtriangle can help enhance your body’s digestion and can aid in the relief of abackache, especially for pregnant women. Beginners may find it helpful toperformthisposeagainstawallforbalancesupport.

Youcanuse theextended triangleaspreparationfor twistingposesor forwardbends.Ifyousufferfromdiarrhea,headachesorlowbloodpressureyoushouldavoid this pose. If you have balance concerns, don’t hesitate to keep a wallbehindyouforsupport.Ifyousufferfromhighbloodpressure,makesurethatyou gaze down at the ground in the final position. If you experience neckproblems,keepyourgazestraightaheadinsteadoflookingup.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Breathedeeplyandfully,in,andthenevenmoreslowlyout.Breatheinagain.Breatheoutandseparateyourfeetuntiltheyarethreefeet apart. Stretch your arms out to your sides, keeping your shoulderbladesbroad,yourchesthigh,andyourpalmsfacingtheground.Turn your left foot slightly to the right. Rotate your right leg out fromyourhipuntilyourfootisata90-degreeangletoyourtorso.Makesurethesolesofyourfeetarefirmlyconnectedto thegroundonthe leftandrightsidesofyourtoesandyourheels.Yourrightkneecapshouldbeinlinewiththemiddleofyourrightankle.Breatheoutandstretchyourbodyoveryourrightlegwhiletakingcaretobend at your hips and not your waist. As you do this, simultaneouslypressyourleftheelintotheground.Pivotyourtorsoslightlytotheright,keeping its length evenly distributed. Allow your left hip to moveforwardslightlyandallowyourtailbonetoelongatetowardyourleftheel.Placeyourrighthandonyourlowerleg,ankle,ortheground,dependingonyour comfort level and ability to keep the sides of your body even.Reachyourleftarmstraightintotheskyandalignitwiththetopsofyourshoulders.Youcanletyourheadremaininplaceoryoucanturnittotheleftandgazetowardyourlefthand.Stayinthispositionfor30to60seconds.To release yourself from this pose, breathe in, and raise your torso,

returning to mountain pose: Stand tall and straight with your feetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Repeattheprocess,thistimeleaningtotheleft.

TheLordofTheDanceFocus:AnklesLevel:AdvancedTotalTime:10-30secondsIndications:Balance,shoulders,chest,groin,abdomenContraindications:injurytoankle,arm,elbow,knee,lowback

TheLordofTheDanceThelordofthedancefocusesonbuildingstrengthinyouranklesandlegswhilesimultaneouslystretchingyourchest, shoulders,abdomen, thighsandgroin. Itcanhelp improveyourbalance. Beginners to thisposemayfind itdifficult tobalancethemselves;don’thesitatetoseekouttheaidofawallforextrasupport.Often,alighttouchonastablesurfacecantrickyourbodyintothinkingithasanothersolidpointofcontact,enablingyoutosustainyourbalancemoreeasily.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Breathein,balanceyourselfonyourrightfootandliftyour left footoff

thegroundbybendingyourkneeandraisingyourfoottowardyourrear.Press the topofyour right thighback intoyourhip jointand raiseyourkneecap.Whilekeepingyourbodyupright,reachbehindyourbodyandgrabholdofyourouterfootwithyourlefthand.Atthesametime,raiseyourpubistowardyourabdomenandloweryourtailbonetowardthegroundtoavoidshorteningyourback.Startraisingyourleftfootupandawayfromyourbody.Stretchyourleftthighaway fromyouuntil it’sparallel to theground.At the same time,extendyourrightarminfrontofyou,alsoparalleltotheground.Stayinthispositionforupto30seconds,breathingdeeplyandsteadily.Toreleaseyourselffromthispose,letgoofyourfoot,bringitbacktotheground.Returntomountainpose.Standtallandstraightwithyourfeetseparatedenough to feel stable. Establish a solid connectionwith the ground byshiftingyourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Repeattheprocessonyourrightfoot.

TheExtendedSideAngleFocus:AnklesandKneesLevel:IntermediateTotalTime:60secondsIndications:menstrualpainsandinfertility(women),constipation,sciaticaContraindications: blood pressure (high or low), insomnia, headache,modificationforneckinjury

TheExtendedSideAngleThe extended side angle focuses on building strength and stretching your legsbutcanalsobringtherapeuticbenefitstoyourback.Forwomen,thisposecanrelieve menstrual pains and infertility. It can open your chest, abdomen,shouldersandlungs.Beginnersmayfindithelpfultoperformthisposewiththeextended foot up against a wall to prevent sliding. If you suffer from bloodpressure problems, insomnia or headaches you should avoid the extended sideangle.Ifyousufferfromneckproblemsorneckinjuryyoushouldavoidturningyourheadupwards;instead,lookstraightaheadordownattheground.

Begininmountainpose.Standtallandstraight,thistimewithyourfeetseparated by about three feet. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Raise your arms out to your sideswith your palms facing down; reachstraightoutthroughthetipsofyourfingers,keepingyourshouldersbroadandlow.Turn your left foot slightly to the right and turn your right foot out 90degrees, evenasyou rotateyour right legoutwarduntil the toporyourkneeisstraightouttowardyourrighttoes.Rollyourlefthipalittlebittotheright,butkeepyourtorsostraightahead.Pressyour leftheel into thegroundby raisingyour inner leftgroin intoyour abdomen. Breathe out and bend your right knee over your rightankle.Letyourkneeextendtowardyourtoesbutneverbeyondthem.Keep your chest open and your shoulders back. Reach your left armtowardtheskywithyourpalmfacingtotheright.Tuckyourhipsslightlyunderyou.Elongatetheentireleftsideofyourbodytostretchfromyourleftheelallthe way up to your fingertips. Keeping your left heel on the ground,breatheoutasyoustretchtotheright,reachingwiththetipsofyourleftfingers.Letyourrightarmrelaxstraightdownward,loweringinfrontofyourrightleg.Let your left side continue to stretch to the right, lowering your torsotoward your right thigh. Keep your hips tucked under and the tops ofyour shoulders vertical. Resist the tendency to turn your left shoulderforwardbypressingthebackofyourrightarmagainstyourthigh.Stretchasfarasyourbodywilltakeyouwithoutturning.Ifyourrighthandcanreachthefloor,pressyourfingertipsdown,justbesideyourrightinstep.Continue tostretchoutyour left side for severalbreaths. Then,breathein,pushupwithyourrighthandonyourthighasyoustraightenyourrightlegandraiseyourtorsobackup,lettingyourarmslowertoyoursidesReturntomountainpose.Standtallandstraightwithyourfeetseparatedenough to feel stable. Establish a solid connectionwith the ground byshiftingyourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandright

sidesofyourheels.Repeatthisentireprocess,thistimestretchingtoyourleftside.

TheRevolvedSideAngleFocus:Knees,AnklesLevel:IntermediateTotalTime:30-60secondsIndications:digestion,infertilityContraindications:bloodpressure(highorlow),insomnia,headaches

TheRevolvedSideAngleTheRevolvedSideAnglefocusesonbuildingstrengthinyourkneesandankleswhile stretchingyour shoulders, chest, lungs, spineandgroin. It canenergizeyourabdominalorgansandimproveyourdigestion,staminaandbalance.Manypeople believe that the revolved side angle can aid in recovering fromconstipation, backache, osteoporosis, and infertility. Those who have everexperiencedbloodpressureproblems,insomnia,orwhohaveaheadacheshouldavoid thispose. Ifyouareprone toneckproblems, lookaheadordownat thegroundinsteadoflookingup.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Breathedeeply.Breathe out, placing your hands on your hips, and stepping back with

yourleftlegintoalunge.Positionyourrightfootata45-degreeangletotherightandpointyour left footslightly to theright. Alignyourheels,tenseyourthighsandrotateyourrightthighslightlyoutward.Themiddleofyourkneecapshouldbedirectlyoveryourrightankle,nottiltedinorout.Breatheoutandrotateyour torso to the rightuntilyouare lookingoveryourrightleg.Asyoudothis,raiseyourleftheelandrotateontheballofyourfootuntiltheinsideofyourfootisparalleltotheinsideofyourrightfoot.Inhaleslowly.Breathe out and bend your right knee until your thigh is parallel to theground. Yourrightshinshouldbeverticalat thispoint,withyourkneedirectlyaboveyourheel.Atthesametime,pressyourleftthightowardthe sky and stretch deeply through your left heelwhile tucking in yourtailbone.Breatheoutagain,twistyourtorsofurthertotherightandloweryourleftshouldertowardyourrightleg.Loweryourleftarmtotherightofyourleg,usingthepressureofyourarmagainstyourthightohelptwistyourshoulders further. Pull your shoulder blades down and back. Theobjective is to lower your left arm all the way to where it meets theshoulder, but listen to your body. You may feel discomfort, but youshouldneverfeelpain.Continuetostretchyourtorsoforseveralbreaths.Toreleaseyourselffromthispose,breathein,raiseyourtorsoupasyouexhale.Returntomountainpose.Standtallandstraightwithyourfeetseparatedenough to feel stable. Establish a solid connectionwith the ground byshiftingyourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.After resting in mountain pose for a few slow, full breaths, repeat theprocess,thistimebendingoveryourleftleg.

LegsUpTheWallFocus:LegsandFeetLevel:BeginnerTotalTime:Upto15minutesIndications:digestion,bloodpressure,respirationContraindications:eyeinjury,backorneckproblems

LegsUpTheWallThelegsupthewallposefocusesonstretchingthebacksofyourlegsandneckas well as the front of your body. It can treat cramped legs and feet whilerelievingminorbackaches.Expertscreditthisposewithrelievinganumberofconditionsincludingarthritis,bloodpressureproblems,sleeplessness,menstrual-related symptoms, headaches, and digestive/respiratory issues. There arecontradictory beliefs regarding whether women experiencing menstruationshould perform this pose. Consultwith an experienced instructor if you havequestions.Individualswitheye,back,orneckproblemsshouldavoidthisposeentirely.Toperform the legsup thewall position, youwill need a support like a thickfoldedblanket.Youwillalsoneedawallyoucanpropyourlegsupto.

Thefirstthingyou’llneedtodoisfigureoutwhereandhowtoplaceyoursupport. It is intended to raise your back off the ground beneath yourwaist.Ifyouareverystiff,youmayneedlesssupport,butplaceitfurther

away from the wall. The more flexible your hips, legs, and back, thetallerasupportyoucantolerateandthecloseryoucanapproachthewall.You will want to experiment until you figure out what is mostcomfortableforyou.Agoodstartingpoint is toplaceyoursupporthalfafootawayfromthewall. Sitalongside theedgeofyoursupportwith the rightsideofyourbody touching the wall. Breathe out and roll on your hips until yourshouldermeets theground. Roll onyourback to the right, liftingyourlegsuponto thewall. Yourheadand shoulderswill rest lightlyon thegroundandthearchinyourbackwillbesupportedfirmly.Ifyourbodymovesoffthesupport,youcanmodifyitspositiontopreventthis.Yourhipswill lie in thespacebetween thesupportand thewall. Raiseyour head and let it sink straight down, making your neck a straightextensionfromyourback. Inhaleandallowyourchest toriseandyourribstoexpand.Letyourshoulderbladesseparatetoeitherdirectionawayfromyourspineandletyourarmsandhandsrestonthegroundstraightoutfromyoursides.Slightlytenseyourlegstohelpkeeptheminplacealongthewall.Letthetopsofyourthighsrelax.Turnyourgazetowardyourheart.Remain in thisposition for fiveminutes,breathingdeeplyandsteadily.Over timeyouwillbeable toworkyourwayuptoafull15minutes inthispose.

To release, move your body off the support by rolling onto your rightside,loweringyourlegstotheground.Remainonyoursideforabreathbeforeinhalingasyousitbackup.Useyourarmstopushyourtorsointoasittingposition,withyourleftlegalongthewall.

TheHigh(Crescent)LungeFocus:Legs,ArmsLevel:BeginnerTotalTime:N/AIndications:sciatica,digestionContraindications:kneeinjury(caution),modificationforneckinjury

TheHighLungeThe high lunge, also known as the straight-leg lunge or crescent lunge, helpsbuildstrengthinyourlegsandarmswhilesimultaneouslystretchingyourgroin.Experts credit this pose with successfully treating sciatica, constipation, andindigestion.Ifyouhaveeverexperiencedamajorkneeinjurythenyoushouldapproach thisposewithgreat caution. If you suffer fromneckproblems,youcanmodify thehigh lungeby lookingat theground insteadof staring into themiddleoftheroom.

Fromastandingforwardbend,bendyourknees,breatheinandstepyourleftfootbehindyouuntilyou’reabletomakearightanglewithyourrightfootandkeeptheballofyourleftfootontheground.Restyourbodyonyour right thighandelongate it forwardasyoustarestraight ahead. At the same time, tense your left thigh and drive it uptoward the skywhile keeping your left knee stabilized above your heel(never standwithyourkneeaheadof its foot). Stretchyour left legbydrivingyourleftheelintotheground.

Breatheoutandreturnyourrightfootnexttoyourleft.Repeatthisprocess,steppingbackwithyourrightfoot.

TheGarlandFocus:LegsLevel:BeginnerTotalTime:30to60secondsIndications:digestion,metabolismContraindications:injurytolowback,ankle,kneeorhip

TheGarlandThe garland pose helps stretch your groin, ankles and your backwhile toningyourstomach.Beginnersmayfindithelpfultositontheedgeofachairinsteadofsquatting.Yourthighsandyourupperbodyshouldcreatea90-degreeangleandthesolesofyourfeetshouldbeslightlyforwardofyourknees.

Beginbysquattingwithyourfeettogetherandyourheelsontheground.Separate your thighs until they’re beyond thewidth of your shoulders.

Breatheout,leanyourtorsoforwarduntilitisbetweenyourthighs.Push your elbows outward against the insides of your knees and bringyour hands together in the salutation seal. Press your knees into yourelbows tohelpelongate the frontofyourbody. Pressyour inner thighsagainstyoursides. Stretchyourarmsforward,movethemtoyoursidesandbendthefrontsofyourlowerlegsintoyourarmpits.Pushthetipsofyourfingersintotheground.Stayinthispositionfor30to60seconds.Breatheinandreleaseyourselfby straightening your knees and standing into a standing forward bendpose.

TheRevolvedTriangleFocus:LegsLevel:IntermediateTotalTime:30to60secondsIndications:digestion,respiration,balanceContraindications: back injury, migraines, low blood pressure, sleeplessness,diarrhea

TheRevolvedTriangleThe revolved triangle focuses on stretching and building strength throughoutyourlegs.Atthesametime,itopensyourspineandhips.Itcanimproveandenergize your breathing by opening up your chest and stimulating yourabdominal organs. Experts believe the revolved triangle can help withconstipationandsciatica,itcanimproveyourdigestion,helpwithbackpain,andenhanceyourbalance.

Beginnersmayfindithelpfultoapproachthisposewithanarrowstanceandtousethehelpofawalltosecuretheirbackheelinplace.Ifyouhaveeverhadaspine or back injury you should avoid the revolved triangle. Individualswithmigraines,lowbloodpressure,sleeplessness,headachesordiarrheashouldalsoavoidthispose.

Begin by standing inmountain pose. Stand tall and straight, this timewithyourfeetaboutthreefeetapart.Establishasolidconnectionwiththeground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Breathedeeply.

Raise your arms parallel to the ground with your palms facing down.Stretch both arms out from your sides; this will widen your shoulderblades.

Keepingyourlegsstraight,pivottotherightontheballsofyourfeet;thenplantyourheelsontheground. Tostabilizeyourbalance, liftyour toesandpointyourleftfootslightlytotheleft.Liftthetoesofyourrightfootandpointyourrightfootslightlytotheright.Breathe out again, twisting your body evenmore to the right and bringyourtorsodownoveryourfrontleg.Placeyourlefthandonthegroundon either side of your foot. Let your left hip lean down toward theground.Ifyourrighthiprisesuptowardyourshoulderwhenyoudothis,presstheoutsideofyourrightthightotheleft;thisshouldshiftyourhipawayfromyourshoulder.Ifneeded,youcanpushyourrightthumbintoyourhiptohelpyourbodymovecorrectly.Newcomers to thispose shouldkeep thehead steadyand lookaheadordowntotheground.Moreexperiencedindividualscanturntheirheadstogazeattheirthumb.Pressyourarmsawayfromyourbodyusingforcethroughthemiddleofyourback.Bearyourbodyweightonyourheelsandonyourfronthand.Stayinthispositionfor30to60seconds.Breatheout,releaseyourbody

fromthetwist,breatheinandmoveyourbodyup.

Repeatthisprocess,thistimepivotingtoyourleft.

TheWarriorFocus:LowerLegsLevel:BeginnerTotalTime:30to60secondsIndications:sciatica,circulation,respirationContraindications: high blood pressure, heart problems, modifications forshoulderinjury,neckinjury

TheWarriorTheWarriorposebuildsstrength inyour lower legs,arms,shouldersandbackmuscleswhilestretchingyourgroin,stomach,lungs,chest,shoulders,andneck.Itisagreatwarmupbeforetacklingotherposesthatinvolveabackbend.Thewarriorisgreatfortreatingsciatica.Beginnersmay find it helpful to raise their back heel on a block to help staygrounded in this pose. If you experience high blood pressure or have heartproblems, you should avoid this pose or consult with an experienced yoga

instructorbeforeusingit.Thosewhosufferfromshouldercomplicationsshouldkeep their arms horizontal throughout. If you suffer fromneck complicationsyoushouldkeepyourneckstraightandavoidlookingup.

Beginbystandinginmountainpose. Breatheoutandstepforwardwithyour right leg, planting your foot about three feet ahead of the left leg,withyourrightkneebentandyourleftheelplantedontheground.

Pointyour left toesslightly to the leftandyourright toesslightly to theright.Thiswillhelpstabilizeyourbalance.

Raise your right arm toward the skywith your palm facing to the left.Pullyourshoulderbladestogetheranddown.Keepingyourleftheelpushedintotheground,breatheoutandbendyourright knee over your right ankle until your shin is perpendicular to theground. Stretch through your arms and raise your rib cage away fromyourabdomen.Withthismovement,youshouldfeelyourchest,stomachandthebackofyourarmsandlegsriseup. Youcankeepyourheadinplaceandstarestraightaheadoryoucanturnyourneckatgazeupatyourrighthand.Stayinthispositionfor30to60seconds.

Toreleaseyourself fromthispose,pressyourheels into thegroundandstraightenyourrightkneewhileactivelystretchingyourrightarmupandpulling itback. Stepback,bringingyourright legbackbeside therighthand.Bothfeetshouldbeturnedstraightforward.Takeacoupleofbreathsandthenrepeat,steppingforwardwithyourleftleg.

TheWarrior2Focus:AnklesLevel:BeginnerTotalTime:30to60secondsIndications:backache,carpaltunnelsyndrome,osteoporosisContraindications:diarrhea,highbloodpressure,modificationforneckinjury

TheWarrior2TheWarrior2posefocusesonbuildingstrengthinyour legsandankleswhilestretching your shoulders, chest, lungs and groin. It can energize yourabdominal organs, improve your stamina, treat backache, and relieve paincausedbycarpaltunnelsyndrome,osteoporosis,andflatfeet.Thosewhohaveproblemswith diarrhea or high blood pressure should avoid this pose. Thosewho suffer from neck problems should keep their neck aimed straight aheadratherthanturningitinthispose.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Raiseyourarmsparalleltothegroundandactivelyreachthemout.Keepyourshoulderbladesbroadandyourpalmsfacingtheground.Stepforwardonyourleftleg,plantingyourfootstraightinfrontofyou.Pointyourleftfootslightlytotheleftandpointthetoesofyourrightfootata90-degreeangleoutward,totheright.Alignyourheelsinastraightlineunderyourbodyandtenseyourthighstosupportyourbody.Rotateyourleftthighslightlyoutsothatthemiddleofyourleftkneecapisoveryourleftankle.Breatheoutandbendyourleftkneeuntilyouapproacharightanglewiththeground. Straightenyour right leg andpressyour rightheel into theground to anchor it. Extend your arms straight out fromyour shoulderbladeswhilekeepingyourtorsouprightoveryourpelvis. Yourleftarmshouldbedirectlyoveryour left legwhileyour rightarm isaboveyourrightleg.Gentlytuckyourhipsunder.Rotateyourheadtotheleftandgazeoutpastyourlefthand.Stayinthispositionfor30to60seconds.

Toreleaseyourselffromthispose,breathein,stepbackuntilyourfeetaretogetherandpointingstraightahead.Yourarmswillreturntoyoursides.

Repeatthisprocess,thistimesteppingforwardwithyourrightleg.

TheReversedWarriorFocus:LegsLevel:IntermediateTotalTime:5breathsIndications:carpaltunnelsyndrome,sciatica,flatfeetosteoporosisContraindications: injury to hips, back, or shoulders, diarrhea, high bloodpressure

TheReversedWarriorThereversedwarriorfocusesonbuildingstrengthinyourlegswhilestretchingyourshoulders,groinandchest.

Begininthewarrior2pose.Yourrightlegshouldbeaheadofyouwithyourkneebent.

Raiseyourarmsstraightout toyoursideswithpalmsdown. Thendropyourlefthanddownandbacktorestonthebackofyourleg.Raiseyour righthand into the skyand stretchyour armbackoveryourhead,keepingyour legsstable. Stareupandback, followingyour right

armwithyoureyesExitthisposebystraighteningyourtorsoandloweringyourrighthandtoyourside.Thenstepback,bringingyourrightlegbackbesidetheleftleg.

TheWarrior3Focus:AnklesLevel:IntermediateTotalTime:30to60secondsIndications:posture,balance,memory,concentrationContraindications:highbloodpressure,injurytolegs,hip,back,orshoulder

TheWarrior3Thewarrior3strengthensyourlegsandanklesaswellasyourbackmusclesandshoulders.Itcanenhanceyourpostureandincreaseyourbalance.Experiencedyogisoftentransitionfromwarrioronetowarriorthreebyextendingtheirarmsovertheirheads,breathingoutandbringingtheirbodytowardtheirforwardleg.Beginnersmayfinditdifficulttobalanceononefoot;feelfreetotouchawallwithahandorashoulder tosupportyourbalance. Ifyouhaveproblemswithhighbloodpressure,youshouldavoidthispose.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Breatheoutandfoldyourbodyintoastandingforwardbend.Fromthere,

breatheoutandstepyourleftfootstraightbehindyouintoadeeplunge.Keepyourrightkneebentata90-degreeangle.Restthemiddleofyourtorsoonthecenterofyourrightthighandbracebothsidesofyourrightknee with both hands. Squeeze your hands into your knee, raise yourtorsoslightly,breatheoutandslightlyturnittotheright.Extend your arms forward, keeping them parallel to the ground withpalmsfacing.Breatheoutandpressthetopofyourrightthighbackward,pushingtheheelofyourrightfoot into theground. Straightenyour leftlegandraiseyour right legstraightbehindyouat thesame time. Pressyourtailboneintoyourpelvistocreateresistanceasyouraiseyourbackleg.Shift yourbody forwardby transferringmost of yourbodyweight ontotheballofyourleftfoot.Straightenyourleftkneetoanchortheheelofyourleftfootfirmly.Atthispoint,yourbody,armsandraisedlegshouldbe parallel to the ground. If your abdomen is tilted, release the hip ofyour raised leg downward until your hip points are even. Extend yourback leg behind you, as you reach forwardwith your arm. Raise yourheadslightlyandgazeforwardwithoutcrimpingthebackofyourneck.Stayinthisposefor30to60seconds.Toreleaseyourselffromthispose,breatheoutandcomeoutofthelunge.Placeyourhandsbesideyourrightfoot.Breatheout;bringyourleftfootforwarduntilitisparallelwiththerightandyou’vereturnedtoaforwardbend.Stay in the forward bend for a few breaths and then repeat the processwithyourleftlegextendedbehindyou.

TheLotusFocus:AnklesandKneesLevel:AdvancedTotalTime:5secondsIndications:stimulatebladder,digestion,lowersbloodpressureContraindications:kneeinjury,ankleinjury

TheLotusThe lotus stretches your knees and ankles while energizing your abdomen,bladder, and spine. Individualswith a knee or ankle injury should avoid thispose.Beforeyouattemptthelotus,youshouldbeabletoperformcomfortablyeachofthefollowing:

Theboundangle(SeeChapter7).Therevolvedheadtoknee.

Thepigeon(SeeChapter11).Thecowface(SeeChapter5).Thehalf-lotus.

Thisposeisnotforbeginners;itismoredifficultthanitlooks.However,manyintermediatetoadvancedpractitionersfindthispositionhelpfulforclearingthemind.

Beginbysittinginthestaffposition,withyourtorsotallandyourstraightlegspointingoutinfrontofyou.Thekeytoperformingthelotussafelyistoopenupyourhipjoints.Startbyrotatingyourrightthighoutwardfromthehipsocketandbendingyourknee, closing it completely. This will help to protect your knee frominjury.Placeyour righthandunderneath the rightkneeandwithyour lefthandholdyourrightfoot.Keepingyourkneeandfootthesamedistancefromthefloor,Liftthelowerlegwithyourhandsandmoveitoveruntilyourrightfootisatopyourlefthip.Rotateyourlefthipoutanddrawyourleftfootasclosetoyourbodyaspossible. Keeping your left knee and foot the same distance from thefloor, lift the legwith your hands and slowly and smoothly bring it uptowardyourbody,placingyourleftfootatopyourrighthip.At first, only hold this position for a few seconds before releasing firstyourleftfootandthenyourrightfoot,returningtothestaffposition.Withrepeatedpracticeoveraspanofweeks,youwillbeabletosustainthelotuspositionforafullminutewithease.

Chapter5:YogaForTheArmsandShoulders

TheGateFocus:ShouldersLevel:BeginnerTotalTime:30to60secondsIndications:energizeslungsandabdomenContraindications:modificationforkneeinjury

TheGateThe gate focuses on opening your shoulders while simultaneously stretchingyourspine,hamstringsandthesidesofyourbody.Italsoenergizesyourlungsandabdominalorgans.Individualswithakneeinjuryshouldperformthisposewhilesittingonachair.

Beginbykneelingontheground.Straightenyourrightleg,extendingit

out to the right and press your foot, both toes and heel, against theground.Yourrightkneeandankleshouldbefacingstraightup,alignedwiththetopofyourleg.Slightlyrotateyourabdomentotherightwhilemovingyourupperbodytotheleft.Breatheinandextendyourarmsouttoyoursides.Bendyourbodyoveryourrightlegandrestyourrighthandasfardownyourlegaspossible.The right side of your torso will be compressed while you will bestretchingtheleftside.Placeyour lefthandonyour lefthipandpushyourabdomendownintotheground.Moveyourlefthandtoyourlowerleftribcageandpushituptowardyourshoulders.Inhale as you stretch your left arm over your head to the right. Allowyour left hip to slightly roll forward but stretch your upper body awayfromtheground.

Stayinthispositionfor30to60seconds. Toreleaseyourselffromthispose, breathe in and raise your torso back up straight through your toparm.Returnyourrightlegtoitsoriginalposition.Restamoment,thenrepeattheprocesstotheleft.

TheHandstandFocus:ShouldersLevel:AdvancedTotalTime:10secondsorlonger,dependingonexperiencelevelIndications:depression,anxietyContraindications: neck, back, or shoulder injury, headaches, high bloodpressure,heartproblems,pregnancy

TheForearmStandTheforearmstandistheprerequisitetoholdingahandstand.Itbuildsstrengthinyourshoulders,wristsandarmswhilestretchingyourstomach.Aforearmstandcanenhanceyourbalanceandisbelievedtobeeffective in treatingdepression

andanxiety.Ifyouhaveeverexperiencedaneck,backorshoulderinjury,youshouldavoidthispose.Likewise,individualswhosufferfromheadaches,highbloodpressure,heartconditionsandwhoaremenstruatingshouldapproachwithcaution.Pregnantwomenshouldforegothisposeentirely.Theforearmstandisanadvancedinversion.Itrequiresseriousstrengthinyourhands,armsandshoulders.Beforeyoutakeiton,youshouldbeabletoperformthefollowing:

Downward-facingdog.Dolphinplank.Crow.Headstand.Eight-anglepose.Firefly.

Onceyouhavemasteredtheaboveposes,youshouldhavethestrengthtotackletheforearmstand.

Startfromthedownward-facingdog.Standonyourhandsandkneeswithyour shoulders directly above your hands and your hips above yourknees. Pressyourhipsstraightupuntilbothlegsandarmsarestraight.Letyourneckcontinuethestraightlineofyourbackfromhipstohead.Breathedeeplyandslowly.Loweryour forearms to theground. Splayyour fingersapart andpressthemintotheground.Youwilluseyourfingerstoprovidebalancewhenyou go into the handstand, so begin to use them now. Tighten yourshoulderblades,pullingthemtogetherandthentowardyourtailbone.Stepyourleftlegforward,bendingyourleftkneeandflexingyourrightfoot.Pushuptoraiseyourhipsandtorsountilyourtorsoisstraightaboveyourshoulders.

Raiseyourlegsuntiltheyarestraightandvertical,inlinewiththerestofyourbody.Enlist in your core stomach muscles to help keep your hips over yourshoulders.Ifyourgroinorarmpitsfeelstiff,youcanelongateyourlowerbackbypullingthefrontofyourribsintoyourbodyandstretchingyourtailboneintothesolesofyourfeet.Pressyourlegstogetherandrotateyourthighsinward.Allowyourheadtohangbetweenyourshouldersandstarestraightahead.Stayinthispositionfor10secondsatfirst.Overtime,youcanworkyourwayuptoamaximumof60seconds.Continuetobreathedeeply,slowly,andsteadily,asyoumaintainthispose.

To release this position, breathe out and lower first one leg, then theother.Keepyourchestraisedandyourshoulderbladesseparatedasyoubringdownyourlegs.Standinaforwardbendfor30secondsbeforeyouslowlyraiseyourtorsotoanuprightposition,onevertebraatatime.Ifyoucannotgetyourselfcompletelyupsidedown,that’sokay.Continueto practice the strength-building poses that will eventually provide youwithenoughpowertosupportandbalanceyourbody.

TheFireflyFocus:ArmsLevel:AdvancedTotalTime:15to30secondsIndications:stress,anxietyContraindications:injurytoshoulder,wrist,elbow,lowerback

TheFireflyThe firefly helps build strength in your arms andwristswhile stretching yourgroinandtheback.Itcanalsotoneyourstomachandenhanceyourbalance.Ifyou suffer from shoulder,wrist, elbowor lowerback injuries thenyou shouldavoidthispose. Beginnerscanmakethisposeeasierbysittingontheground,positioning your legs at 90-degree angles and using yoga blocks to raise eachheel.

Beginbysquattingwithyourfeetalittlelessthanshoulderwidthapart.Tilt your abdomen forward and bend your torso down to hang betweenyourlegs.Keepingyourbodylow,bendyourlegsuntilyourabdomenislevelwithyourknees.Moveyourleftupperarmandshoulderasfarasyoucanunderyourleftthighaboveyourknee,placingyourhandjusttotheoutsideofyourfoot.Your fingers should point forward. Do the samewith your right upperarm.Raiseyourbodyofftheground,byshiftingyourcenterofgravity.Pushyourhandsintothegroundandgentlyrollyourweightoffyourfeetontoyour hands. Your inner thighs should remain as high up your arms aspossible.

Inhale,extendyourlegstothesidesasstraightaspossiblewhilekeepingyour abdomen high, so that your legs are parallel to the ground. Pushthroughthebottomofyourbigtoeswhilepullingandspreadingyourtoestowardyourbody.Tilttheinneredgesofyourfeetforwardslightlywhilekeepingtheouteredgesback.Straighten your arms and widen your shoulder blades to hollow yourchest.Raiseyourheadandlookintothedistance.Takeslowbreathsandstayinthispositionfor15to30seconds.Then,releaseyourfeettothegroundasyouexhale.

TheDolphinPlankFocus:ArmsLevel:BeginnerTotalTime:30to60secondsIndications:concentrationContraindications:carpaltunnelsyndrome,shoulderinjury

TheDolphinPlankThe dolphin plank builds strength in your shoulders, neck, and spine whilestrengthening your core. Individualswith carpal tunnel syndromeor shoulderinjuries should avoid this pose. The dolphin plank differs from the straightplank,inthattheforearmsrestontheground,whereasintheregularplank,yourupperbodyissupportedbyyourhandsandwristsandyourarmsarestraight.

Beginindownward-facingdog.Startonyourhandsandkneeswithyourshoulders directly above your hands and your hips above your knees.Pressyourhipsstraightupuntilbothlegsandarmsarestraight.Letyourneckcontinue thestraight lineofyourbackfromhips tohead. Breathedeeplyandslowly.

Breathe in andpull your body forwarduntil your shoulders are directlyabove yourwrists. This should bring your body parallel to the groundwithyourarmsperpendiculartoit.Press theoutsidesofyour arms in and forcefullypress theundersideofyour index fingers into the ground. Lower your elbows to the ground.Tenseyourshoulders,contractingthemtogetherandthenexpandingthemaway fromyour spine. At the same time, expandyourcollarbone fromyourchest.

Press the front of your thighs upward while allowing your tailbone toresist thegroundasitnaturallyelongatesdowntowardthesolesofyourfeet.Liftyourheaduntilthebackofyourneckisparalleltothegroundandgazestraightdownward.Stayinthispositionfor30to60seconds.

TheUpwardPlankFocus:ArmsandWristsLevel:IntermediateTotalTime:30secondsIndications:thyroid,abdominalorganfunctionContraindications:wristinjury,modificationforneckinjury

TheUpwardPlankTheupwardplankbuildsstrength inyourarmsandwristsaswellasyour legswhilestretchingyourankles,shoulders,andchest.Anyonewhohasexperiencedawristinjuryshouldavoidthispose.Individualswhohaveexperiencedaneckinjuryshoulduseawallorchairseattosupporttheirneckinthispose.

Beginbysittinginthestaffpose:Sitdownonthegroundandstretchyourlegs straight forward, flexing your ankles and bending your toes backtowardyourtorso,whichisstraightandtall.Placeyourhandslightlyatopyourthighs,palmsdownward,asyoushiftthemslightlyinwardandpressthemintotheground.Breathedeeplyin,thenslowlyout.Continuetosustainslow,fullbreathingasyouplaceyour thumbsunderthe edge of your armpits and let the upward force lift your entire torsountilyourheadisstraightaboveyourheart,whichisdirectlyaboveyourhips.Sustaining this tall torso, lower your arms to your sides, touching the

groundwithyourfingertipstosteadyyourpostureandbalance.Remaininthispositionaslongasyouwant.Place your hands a few inches behind your hips and point your fingersforward. Bend your knees to plant your feet on the ground with yourheels about 12 inches away from your hips; then rotate your big toesinward.

Breatheout,pressyourhandsandtheinsidesofyourfeetintothegroundandraiseyourhipsuntilyourbodyandthighsareparallel tothegroundandyourarmsandshinsareperpendicular.Whilekeepingyourhips inplace,straightenoutyour right legfollowedbyyourleftleg.Raiseyourhipsalittlehigherwithoutcausingyourhipsto firm. Raise your chestwhile pressing your shoulder blades togetheracrossyourback.Gentlytipyourheadbackwardwithoutshorteningyourneck.Stayinthispositionfor30seconds.

To release, breathe out and lower yourself back into the staff pose.Stretchyourlegsstraightforward,flexingyouranklesandbendingyourtoesbacktowardyourtorso,whichissuspendedbyaninvisiblestringthatrunsuptothestars.

TheExtendedSideAngleFocus:ShouldersLevel:BeginnerTotalTime:30to60secondsIndications:backaches,constipation,menstrualsymptomsContraindications:bloodpressure(highorlow),headache,insomnia

TheExtendedSideAngleTheextendedsideanglebuildsstrengthinyourshoulderswhilestretchingthem,alongwith your chest, upper back, lower legs, and neck. It is therapeutic forbackaches,constipationandmenstrualsymptoms.Thosewhosufferfrombloodpressureproblems,insomnia,orwhoareexperiencingaheadacheshouldavoidtheextendedsideangle.

Beginbystandinginthemountainpose.Standtallandstraightwithyourfeetseparatedenoughtofeelstable.Establishasolidconnectionwiththegroundbyshiftingyourweightso that it isequallydividedbetween thebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Breatheoutandplaceyourfeetthreefeetapartfromeachother. Rotate

your left foot slightly to the left and turn your right foot right to a 90-degree angle. Both of the soles of your feet should be parallel to eachother.Bringyourarmsupparalleltothegroundandactivelyextendthemout,keepingyourpalmsfacingtheground.Breatheinandstareoverthetipsofyourrightfingers. Breatheoutandbend your right knee until your shin is perpendicular to the ground.Angleyourbodyforwardandplaceyourrightelbowonyourrightknee.Extend your left arm over your left ear with your palm still facing theground.Presstheoutsideofyourleftfootintothegroundandopenyourlefthipby reaching through your left arm. Stay in this position for 30 to 60seconds.

Toreleaseyourselffromthispose,breatheinandraiseyourbodybackuptomountainpose.Standtallandstraightwithyourfeetseparatedenoughto feel stable. Establish a solid connectionwith thegroundbyShiftingyourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Repeatthisprocess,thistimewithyourrightlegextended.

TheEagleFocus:ShouldersLevel:IntermediateTotalTime:15to30secondsIndications:focus,balance,asthma,sciatica,backacheContraindications:kneeinjury

TheEagleThe eagle stretches your shoulders and upper back. Regular performance can

improveyourfocusandboostyourbalance.Expertscredittheeagleposewithrelieving symptomsof asthma, sciatica and backaches. Thosewhohave kneeinjuriesshouldnotengageinthispose.

Beginbystandinginthemountainpose.Standtallandstraightwithyourfeetseparatedenoughtofeelstable.Establishasolidconnectionwiththeground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Bend your knees slightly. Raise your right foot off the ground andbalanceyourselfonyour left foot. Bringyourright thighoveryour leftandhookyourrightfootbehindyourlowerleftleg.Stretchyourarmsoutin front of you, crossing the right arm over the left and bending yourelbowstobringyourupperarmstowardyourbody.Foldyourlefthandaroundyourinnerrightwristandpushyourpalmsintoeachother.Raise your arms until the lower arms are parallel to the ground. Drawyourarmstogetherwhileallowingyourshoulderstodropslightly.

Let your body weight sink into your left leg, stare straight ahead andbreathesteadily.Remaininthispositionfor30to45seconds.

To release yourself from this pose, unwrap your legs followed by yourarmsandreturntomountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Repeattheprocess,standingonyourrightfootandcrossingtheleftarmovertheright,evenasyouwraptheleftfootovertheright.

TheCrowFocus:ArmsLevel:IntermediateTotalTime:20to60secondsIndications:balanceContraindications:carpaltunnelsyndrome,pregnancy

TheCrowThe crow strengthens your forearms and wrists as well as your pelvis whilestretchingyourupperbackandopeningupyourgroin.Italsohelpstodevelopyour coremuscles and enhance your balance. Those who suffer from carpaltunnelsyndromeorthosewhoarepregnantshouldavoidthispose.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Squat until you can place your hands flat on the ground, setting them

shoulder-widthapart.Anchoryourpalmsonthegroundabout12inchesinfrontofyourfeet.Spreadyourfingersandpressthetopjointsofeachfingerintotheground.Bendyourelbowsback,keepingthemstraight.Raiseyourbodyontotheballsofyourfeetandspreadyourkneesopenuntiltheyarealignedwithyourupperarms. Gentlybringyourknees into thebacksofyourupperarms and shift your bodyweight onto your hands, raising your head asyoumoveforward.Supportyourbodyonbenttoes.Raiseonefootoffthegroundfollowedby the other. Pull your knees toward your midline and pull your feettowardyourhips.

Stayinthispositionfor20to60seconds. Toreleaseyourselffromthispose,shiftyourbodyweightbackuntilbothofyourfeetarebackontheground.

Rise to stand inmountain pose. Stand tall and straight with your feetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

TheCowFaceFocus:ShouldersandUpperArmsLevel:BeginnerTotalTime:60secondsIndications:stress,anxiety,fatigueContraindications:neckinjury,shoulderinjury

TheCowFaceThecowfacestretchesyourshoulders,tricepsandarmpitsaswellasyourlegsandchest.Thosewithsevereneckorshoulderproblemsshouldavoidengaginginthispose.

Begininstaffpose:Sitdownonthegroundandstretchyourlegsstraight

forward, flexing your ankles and bending your toes back toward yourtorso,whichissuspendedstraightandtallfromyourhipstothesky.Bendyourkneessothatyourfeetareflatontheground.Setyourleftlegacrossyourrightthigh,settingtherightfoot,downontheoutsideofyourrighthip.Wrapyourrightlegoveryourleftthigh,withyourrightkneeontopofyourleftknee.Then,moveyourrightfoottojustoutsideofyourlefthip.Yourhipsshouldbeevenastheyrestbetweenthesolesofyourfeet.Breathe in and extend your right arm in front of you. Turn your arminwarduntilyourthumbpointstotheleftandyourpalmfacesup.Doingsowill causeyourupperback to round. Exhaleasyoumoveyourarmbehindyourbodyandrestyourforearminthearchformedbyyourlowerback,keepingthearmparalleltoyourwaist.Pushyourshouldersdownandgentlymoveyourhandupuntilyourforearmisvertical.Keepyourelbowagainsttherightsideofyourbody.Breathe in and extend your left arm in front of you. Rotate your handuntilyourpalmfacesthesky.Breatheoutandraiseyourarmoveryourhead. Stretch throughyour left fingers. Breatheoutandbendyour leftelbow,placingyourlefthandbehindyourheadtograspyourrighthand,andinterlacingyourfingersifyoucan.Ifyourhandscannottouch,holdatowel inyour lefthandandwhenyoustretch itbehindyourback,grasptheotherendof the towelwithyour righthand. Use this aid to stretchyourarms.Overtime,yourarmswillstretchfurtheruntilyouwillbeabletograspyourhands.Raise your left elbow and pull your right elbow toward the ground,pullingfromthebackofyourarmpit.Tenseyourshoulderbladesacrossyourbackandraiseyourchest.Trytokeepyourleftarmevenwiththeleftsideofyourhead.Stay in this position for60 seconds. Then, unhookyour fingers, returnyourarmstoyoursidesandunfoldyourlegs.

Repeattheprocess,reversingthedirectionofbotharmsandlegs.

TheDolphinFocus:ArmsLevel:BeginnerTotalTime:3oto60secondsIndications:osteoporosis,digestion,highbloodpressure,sciatica,asthmaContraindications:modificationforneckinjury,shoulderinjury

TheDolphinThe dolphin strengthens your arms and legs, at the same time stretching yourfeet and shoulders. Regular performance can fend off the development ofosteoporosis and may improve digestion. It can also provide relief for highbloodpressure,sciatica,andasthma.Ifyouhaveexperiencedaneckorshoulderinjury,keepyourkneesbentthroughoutthispose.

Begin by getting downon your hands and knees on the ground. Alignyourkneeswithyourhips. Placeyourforearmsflatonthegroundwithyourwristsalignedwithyourshoulders. Claspyourhands togetherandfirmlypressyourforearmsintotheground.Flexyour toes,breatheout,and lift firstyourheels, thenyourkneesoffthe ground, straightening your legs until your knees are only slightlybent.Elongateyourtailbonedownfromyourabdomenandgentlypressitintoyourpubis.Raiseyoursittingbonesintotheairanddrawyourinnerlegsintoyourgrointhroughyourinnerankles.Tenseyourshoulderbladesacrossyourback,extendthemoutfromyour

spine, and press them down toward your tailbone. Keep your headstationarybetweenyourupperarmswithoutlettingitdroop.Ifyouhavenever incurredaneckorshoulder injury,youcanstraightenyourkneesatthispoint.Ifyourupperbacknaturallyrounds,youdonothavetostraightenit.Activelyelongateyourtailboneandraisethetopofyourchestawayfromtheground.Remain in thisposition for30 to60 seconds. To releaseyourself fromthispose,breatheoutandloweryourkneestotheground.

TheEightAngleFocus:ArmsLevel:AdvancedTotalTime:30to60secondsIndications:abdominalorgansContraindications:shoulder,wrist,orelbowinjury

TheEightAngleTheeightangleposefocusesonbuildingstrengthinyourarmsandwrists.Itisagreatpositiontotakeonaftermasteringthestandingforwardbend,boundangle,four limbed staff, and extended side angle poses. Individuals with shoulder,wristorelbowinjuriesshouldnotperformthispose.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparatedalittlefartherthanhipwidth.Establishasolidconnectionwiththe ground by shifting your weight distribution so that it is equallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Breatheoutandtransitionintoastandingforwardbend.Placeyourhandsonthegroundbesideyourfeet.

Bendyourkneesslightlyandplaceyourrightarminsideandthenbehindyour right leg. Press your hand into the ground near your right foot.Slowlymoveyourrightarmacrossthebackofyourrightkneeuntilyourkneeisupandbehindyourrightshoulder.

Support your shoulderwith your knee andmove your left foot to hookyour left ankle over your right. Slightly angle your body to the left,shiftingmoreweightontoyourleftarm.

Gradually, raise your feet off the ground. Breathe out and bend yourelbows.Angleyourtorsoforwardandletitdescenduntilitisparalleltotheground.Simultaneouslyletyourkneesstraightenasyoustretchyournow-straightlegstotheright,alsoparalleltotheground.

Pressyourupper rightarm inbetweenyour thighs. With theaidof thepressure in your upper arm, rotate your body to the left while keepingyourelbowscloselytuckedin.Stareatthegroundasyoudothis.Remaininthispositionfor30to60seconds.

Toreleaseyourselffromthisposition,gentlystraightenyourarms,raiseyourtorsobackup,bendyourknees,disconnectyourankles,andsetyourfeetbackontheground.Stepbackintoastandingforwardbendandrestforacoupleofminutes.

Repeatthisprocesstotheleftside

TheChairFocus:ShouldersLevel:BeginnerTotalTime:30to60secondsIndications:diaphragm,heartContraindications:lowbloodpressure,insomnia,headaches

TheChairThe chair will stretch your chest and shoulders while simultaneouslystrengtheningyourspineandlegs.Itisalsogoodforyourdiaphragmandheart.Thechairmakesagreatprecursortothemountainposeoranystandingforwardbendpose.Thosewhosufferongoinglowbloodpressure,chronicinsomnia,or

frequentheadachesshouldavoidthisone.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Breathe inand raiseyourarmsstraight forwardwithyourpalms facing,shoulder-widthapart.

Breathe out as you bend your knees forward to lower your torsowhilesimultaneously raising your arms straight overhead. You want toapproach the horizontalwith your thighs. Your knees should be aboveyourtoes,butneverbeyondthem,andyourupperbodywillleanslightlyforward for balance, but you should attempt to keep it as straight aspossible.Pressthetopsofyourthighsdownintothesolesofyourfeet.Tenseyourshoulderbladesacrossyourbackandelongateyour tailbonetowardthegroundandintoyourpubis.

Remaininthispositionfor30to60seconds,breathingdeliberately.

To release yourself from this position, breathe in and straighten yourkneesasyoustretchupthroughyourarms. Breatheoutandloweryourarms to your sides, returning tomountain pose. Stand tall and straightwith your feet separated enough to feel stable. Establish a solidconnectionwiththegroundbyshiftingyourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

TheHalfGateFocus:Shoulders/SidesLevel:BeginnerTotalTime:30to60secondsIndications:stimulateslungs,kidneys,liverContraindications:kneeinjuryThe half gate pose focuses on opening your shoulders while simultaneouslystretchingyourhamstrings.Itcanstimulateyourlungsandabdominalorgans.If you have a knee injury, you should avoid this pose, because it involvesstandingononeknee.

Beginbykneelingontheground.Raiseyourrightlegandstraightenitouttotheright,placingyourfootontheground.Aimyourrightkneecapstraightupbyrotatingyourrightlegsothatyourrightheel isonthegroundandyourtoesarepointingawayfromyourbody.Ifyoucan’tgetyourtoesontothefloor,placethematopablockorbraceyourrightfootagainstawall.

Checktoensurethatyourhipsarelevel.Raiseyourarmsouttoyoursideswithyourpalmsdown.Inhaleandletyourchestexpand.Keepyourshouldersrelaxedandslightlybackasyouslowlyexhale,keepingyourchestopenedup.Inhaleagainasyouloweryourrightarmtorestyourhandonthetopofyourrightthigh,thenraiseandrotateyourarmtoreachstraightuptothestars.Breatheandfeelthestretchinyourhamstringsandupyourtorsotoyourleftfingertips.

To release yourself from this pose, lower your arms to your sides andreturnyourrightlegtoitsoriginalposition.Releasethosemusclesbycomingdownonallfours;thenloweryourhipsandletyourupperbodymeltoveryourlegsintoachild’spose.Resthere

as you breathe in deeply, and then out slowly. Take several breathsbeforeyouraisebackupontoallfoursandpreparetorepeattheprocesstotheotherside.

TheNooseFocus:ShouldersandChestLevel:IntermediateTotalTime:30to60secondsIndications:indigestion,asthma,menstrualsymptomsContraindications:kneeinjury,backinjury,herniateddisk

TheNooseThe noose is a complex position that focuses on opening your shoulders andchestwhilesimultaneouslystretchingyourthighs,groin,andspineandbuildingstrength in your ankles. It can improve both posture and digestion whileenergizingyourabdominalorgans.Expertspreferthenooseforreliefofasthma,back tension, indigestion, gas, and menstrual symptoms. If you have a kneeinjury,backinjury,oraherniateddiskyoushouldavoidthispose.

Beginbystandingtotheleftofawall,anarm’slengthaway,inmountainpose. Standtallandstraightwithyourfeethip-width. Establishasolid

connectionwiththegroundbyshiftingyourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Rotate your torso to the right and press your right hand flat against thewallkeepingyourrightarmparalleltotheground.Returnyourtorsotoitsforwardpositionandloweryourarm.Sinkdownintoafullsquatuntilyourhipsmeetyourheels. Placeyourrightarmoutandtouchthewallforbalance.

Stretchyourkneestotheleft.Breatheout,rotateyourtorsototheright,andfirmlyplacebothofyourhandsonthewall.Atthispoint,yourleftelbowshouldbetouchingtheoutsideofyourrightknee.Supportyourselfonyourrighthand.Breathein,slowlymovethebackofyourleftarmdownyourleftlegsothatyourleftshouldermovestowardyourleftknee,thusclosinganyopenspace on the left side of your torso. Exhale as you press your leftshoulderagainstyour leftknee inorder toelongate the left sideofyourbody through your inner groin. Keep your stomach relaxed as you dothis.Loweryour righthand toyourside.Continue tobreathesteadilyasyoudeepen the twist, letting your left hand touch the ground lightly forbalance. Whenyouare firmlybalancedonall fourpointsofeach foot,bendandreachyourarmsbehindyourbackandclaspyourleftwristwithyourrighthand.

Stayinthispositionfor30to60seconds. Toreleaseyourselffromthispose,breatheout,unclaspyourhands,andstraightenyourtorsofromthetwist.

Breatheinasyourisetomountainpose.Standtallandstraight.Establishasolidconnectionwiththegroundbyshiftingyourweightdistributionsothat it is equallydividedbetween thebaseofyourbig toes, thebaseofyour little toes, and both left and right sides of your heels. Breathe in

deeplyandslowly,thenexhaleevenmoreslowlyRepeattheprocess,thistimestretchingtotheright.

ThePeacockFocus:ArmsLevel:AdvancedTotalTime:10+seconds,dependingonexperiencelevelIndications:circulation,gallbladder,pancreas,intestines,liver,kidneysContraindications:elbowinjury,wristinjury

ThePeacockThepeacockbuilds strength in your forearms andwristswhile simultaneouslystrengtheningyourbackandyourlegs.Itisusefultoperformthepeacockpriortothedownward-facingdogorthechild’spose.Anyonewithanelboworwristinjuryshouldforegothispose.

Begininthefulllotusposition.Sittall,withyourfeetstraightoutinfrontofyou.Rotateyourrightthighoutwardfromthehipandbendyourknee.Keeping your right knee and foot the same distance from the floor, liftyourlowerlegwithyourhandsandmoveitoveruntilyourrightfootisatop your left hip. Rotate your left hip out and draw your left foot asclosetoyourbodyaspossible.Keepingyourleftkneeandfootthesamedistance from the floor, lift the leg with your hands and slowly andsmoothlybring itup towardyourbody,placingyour left footatopyourrighthip.

Angleyourtorsoforwardandpushyourpalmsintotheground,withyourfingerspointingbacktowardyourknees.Slightlybendyourelbowsandbringyourouterhandsandouterforearms

togetheruntil theytouch. Bendyourelbowsintoa90-degreeangleandwalkyourkneestowardyourhands.

Anglethefrontofyourbodytorestonyourupperarmsandburrowyourelbowsbelowyourbellybutton.Don’tletyourelbowsmoveawayfromeach other; if necessary, you can tie them togetherwith a piece of softfabric.Tense your stomach across your elbows and bring your forehead to theground.Straightenyourkneesandextendyourlegsoutbehindyourbodywith the tops of your feet touching the ground. Tense your hips andslightlybendyourshouldersdownward.Raise your head off the ground and gaze ahead. Slightly angle yourweight forward to bring your feet off the ground. Your body and legsshouldbeparalleltotheground.

Stayinthispositionforonlyahandfulofsecondsatfirst.Overtime,youwillbeabletoincreaseyourtimeinthispose,asyougrowinstrength.

To exit this pose, lower your head and angle backward until your feettouchtheground.Bendyourknees,andraiseyourtorsooffyourarms.Unlockyourlegsandletthemreststraightaheadofyouinstaffpose.Thenexttimeyoudothepeacock,reverseyourlegpositioninthelotus.

TheShoulderPressFocus:ArmsLevel:AdvancedTotalTime:30secondsIndications:balance,indigestion,constipationContraindications:Elbow,wrist,shoulder,lowerbackinjury

TheShoulderPressTheshoulderpresshelpsyoubuildstrengthinyourwristsandarms.Itcanalsohelpyoudevelopgoodposture.Thisisagreatposetoperformaftertheeagle,thegarland,oranyboundanglepose. It isalsousefultoperformtheshoulderpressbeforedoingastandingforwardbendorthedownward-facingdog(you’llfindtheseposesinChapter11).Individualswithanelbow,wrist,lowerback,orshoulderinjuryshouldavoidtheshoulderpress.

Begininasquatwithyourfeetslightlymorethanshoulderwidthapart.Angleyourtorsoinbetweenyourknees.

Stayinglow,raiseyourhipsuntilyourthighsarealmostparallelwiththeground.

Keep your shoulders and upper arms between your legs, resting yourupperarmsonyourthighs,justabovetheknee.

Plant your left hand on the ground just inside your left foot, with thefingerspointingforward.Repeatthisprocesswithyourrighthand.Yourupperbackwillarchduringthisprocess.Pressyourpalmsintothegroundandgentlyshiftyourweightfromyourfeet toyourhands. Start tostraightenyourarms. Asyoudo this,yourfeetwillraiseofftheground.Pressyourouterarmsandinnerthighstogether.Ifyoucan,crossbothofyourankles.Gazestraightforward.Stayinthispositionfor30seconds.

Toreleaseyourselffromthisposition,bendyourelbows,breatheout,andletyourfeetreturntotheground.Shiftyourweightbackontoyourfeet,thenmoveyourarmstoyoursides,toreturntotheinitialsquatposition.

Relaxandbreathe.

ThePlowFocus:ShouldersLevel:AdvancedTotalTime:Upto5minutesIndications: backache, restlessness, sinus problems, headache, stimulatesthyroid; modifications for high blood pressure, asthma Contraindications:diarrhea,neckinjury

ThePlowTheplowopensyourshouldersandstretchesyourspinewhileenergizingyourthyroid gland. It can offer relief to individuals with a backache, headache,restlessness, or sinus problems. If you have diarrhea, a neck injury, or arecurrentlymenstruating,youshouldstayawayfromtheplow.Individualswithhighbloodpressureorasthmacanperform thisposewith themodification of supporting their legs on a chair orwall. The plow in its fullformisaveryadvancedpositionthatyoushouldintroduceyourselftowiththehelpofanexperiencedinstructorbeforeattemptingitonyourown.

Begininasupportedshoulderstand,withyourlegspointingupandyourhandssupportingyourback.

Breathe out as you slowly bend fromyour hip joints to bring your feetdownto thegroundoveryourhead. Keepyour legsfullyextendedandyour torso straight and vertical. When your toes reach the ground, liftyour thighs and your tailbone toward the sky, pulling your inside groinintoyourabdomen.Visualizeyourbodyassuspendedfromyourgrointo

make it easier. Move your chin away from your breastbone and relaxyourthroat.Breathesteadilythroughout.Whenyourbackisstable,loweryourarmsandclaspyourhandstogether,pressingyourarmsintotheground.

At first, sustain this pose for 30 seconds, but over time, increase thelength,uptofiveminutes.

Toreleasefromthisposition,breatheoutasyoureturnyourhandstoyourback and raiseyour legs to return to a supported shoulder stand. Fromthere, inhale, then as you exhale roll out of the shoulder stand into thecorpsepose.

Chapter6:YogaForTheBack

TheBridgeFocus:SpineLevel:BeginnerTotalTime:30to60secondsIndications:asthma,sinusproblems;energizesthyroid,abdomen,lungs;relievesmenstrual pain, menopause symptoms; prevent headaches Contraindications:neckinjury

TheBridgeThe bridge is great formany parts of your body but it primarily stretches outyour spine, neck and chest. It can also energize your thyroid, abdomen andlungs.Thebridgecanhelpreenergizeyourlegs,improveyourdigestionandcanhelp prevent headaches, fatigue, insomnia and back pain. Many people whosuffer fromasthma, sinusproblems,osteoporosis andhighbloodpressure findthe bridge very soothing. Women often find it helpful in relievingmenstrualpainandmenopause symptoms. Warning: thisposecan lead toneck injury ifperformedincorrectly.

Lie down on the ground. You can place a blanket underneath yourshoulders for support if you desire. Bend your knees and pull them asclosetoyoursittingbonesasyoucan.

Breatheoutasyoupressyourfeetandarmsintothegroundandpushyourtailboneuptoactivateyourglutesbeforeraisingyourhipsofftheground.Yourkneesshouldremaindirectlyaboveyour feet. Itmayhelp to fold

your hands under your pelvis and use your arms to support yourshoulders.

Move your knees away from your hips to lengthen your tailbone andbringyourpubisuptowardyourbellybutton.

Pullyourchinawayfromyourbreastbone,tenseyourshoulderbladesandpressyoursternumup.

Remain in this position for up to 60 seconds, taking full, deliberatebreaths.Torelease,exhalewhileslowlyloweringyourbackandhipsontotheground.

TheExtendedPuppyFocus:SpineLevel:BeginnerTotalTime:30to60secondsIndications:stress,insomniaContraindications:kneeinjury

TheExtendedPuppyThe extendedpuppyopensyour spine and shoulders. Theonly restriction forthisposeisifyouhaveakneeinjury.

Get down on all fours and make sure that your shoulders are directlyabove your wrists and your hips are directly above your knees. Workyourhandsslightlyforwardandcurlyourtoesunderyourfeet. Breatheout and position your hips halfway to your feet. Avoid letting yourelbowsmakecontactwiththefloorasyoudothis.Loweryour face toward thegroundand releaseyourneck. Your lowerbackshould remainslightlyarched. Pushyourpalms into the floorandextendthroughyourarmsasyoumoveyourhipsback. Thismovementshouldcauseastretchtooccurinyourspine.

Remainintheextendedpuppyfor30to60seconds,breathingdeeplyandsteadily,inandout.To release yourself from this position, simply come back up onto allfours.

TheWide-AngleSeatedForwardBendFocus:SpineLevel:BeginnerTotalTime:60secondsIndications:arthritis;detoxifykidneys,Contraindications:modificationforlowerbackinjury

TheWide-AngleSeatedForwardBendThewide-angleseatedforwardbendfocusesonbuildingstrengthinyourspinewhile stretching the backs and insides of your legs. It can stimulate yourabdominalorgansandreleaseyourgroin.Beginnerswhotrythisposemayfindithelpfultobendtheirkneesuntiltheyhavemorepractice.Expertsbelievethewide-angleseatedforwardbendcanimprovearthritissymptomsanddetoxyourkidneys.Individualswithalowerbackinjuryshouldsitonafoldedblanketandfocusonkeepingtheirtorsoerect.

Beginbygettingintostaffpose:sitdownonthegroundandstretchyourlegs straight forward, flexing your ankles and bending your toes backtowardyourtorso,whichissuspendedstraightandtall,risingfromyourhipstothesky.

Angleyourbodybackslightly,usingyourhandstosupportyourself,andopenyourlegssothatyourpubisandapexforma90-degreeangle.Raiseyourselfuponyourhandsandmoveyourhips forward so thatyoucanwidenyourlegsby20degrees.Turn your thighs outward and push them into the ground so that yourkneecaps are pointed straight up. Press the balls of your feet into thegroundtostretchthesolesofyourfeet.

Keeping your thighs pinned to the ground and your kneecaps stable,gentlystretchyourhandsbetweenyourlegs,movingthemasfarforwardasyoucan,asifyouweremovingintoaforwardbend.Focusonmovingaway from your hip joints and keeping the front of your body long.Avoidbendingatyourwaist;insteadbendfromyourhips.Trytoincreasethelengthofyourstretcheachtimeyoubreatheout.Keeplengtheningthestretchwitheveryexhaleuntilyoucanstretchnofartherincomfort.

Stay in this pose for at least 60 seconds. To release yourself from thisposition,breatheinandraiseyourbodyup,keepingitlong.

SpineTwistFocus:SpineLevel:BeginnerTotalTime:30to60secondsIndications:lowerbackache,sciatica,neckpain,secondtrimesterpregnancyContraindications: blood pressure (high or low), headache, diarrhea, insomnia,menstruation

SpineTwistThespinetwistfocusesonbuildingstrengthinyourspineaswellasyourhipsand shoulders. It offers relief for lower backaches, sciatica, and neck pain.Expertsalsobelievethespinetwistcanhelptreatcarpaltunnelsyndrome.Thespine twist canmassage your abdominal organs, relieve stress, and help withdigestion.Pregnantwomenmayfindittherapeutictoperformthisposethroughtheir second trimester. Individualswith a headache, diarrhea,menstruation orsleeplessness should avoid this pose, as should those who experience bloodpressureproblems.

Beginbysittingonthegroundwithyourlegsinfrontofyourbody.

Transferyourweighttoyourrighthip.Bendyourkneesandstretchyourlegstotheleft.Restyourfeetonthegroundoutsideofyourlefthipandrestyourankleinyourrightarch.

Breathe in and raise the top of your chest to elongate the front of yourbody. Breatheoutandrotateyourbodyto therightwhilekeepingyourleftbuttockclose to theground. Elongateyour tailboneinto thegroundandsoftenyourstomach.Placeyour lefthandbehindyour rightkneeand restyour righthandonthegroundnexttoyourrighthip. Slightlydrawyourleftshoulderbackwhiletensingyourshoulderbladesacrossyourback. Continuetorotatetotherightandturnyourheadtotheright.As youbreathe in, continue to raise your torso throughyour chest. Asyoubreatheout,continuetorotateyourbodyalittlefurther.

Stayinthispositionfor30to60seconds. Toreleaseyourselffromthispose, breathe out and untwist your body, returning to your startingposition.

Repeatthetwist,thistimeintheoppositedirection.

TheCobraFocus:SpineLevel:BeginnerTotalTime:15to30secondsIndications:asthmaContraindications:headache,pregnancy,carpaltunnel,backinjury

TheCobraThe cobra focuses on building strength in your spine while simultaneouslyopeningyourshoulders,abdomen, lungs,andchest. It isgreat foropeningupyourlungsandheart,makingitverytherapeuticforindividualswhosufferfromasthma. Those who have a headache or who are pregnant should avoid thispose,asshouldpeoplewithcarpaltunnelsyndromeorabackinjury.

Beginbylyingonyourstomachwithyourfacedown,yourlegsstraightoutbehindyou,andthetopsofyourfeetflatontheground.Placeyourhands under your shoulders, keeping your elbows close to your body.Pressyourpubis,thighsandfeetintotheground.

Breathein,raiseyourchestoffthegroundbystraighteningyourarmsandpushingyour torsoup toacomfortableheight. Pressyour tailbone intoyourpubisandraiseyourpubistowardyourbellybuttontoshortenyourhippoints.Slightlytenseyourhips.Tense your shoulder blades across your back as you extend your ribsahead. Raise yourself through the top of your chest. Ensure that your

backbendiseventhroughoutyourentirespine.

Stayinthispositionfor15to30secondswhileyoubreathenormally.Toreleaseyourselffromthisposition,breatheoutandloweryourbodybacktotheground.

TheLocustFocus:SpineLevel:BeginnerTotalTime:30to60secondsIndications:constipation,gas,lowerbackpain,exhaustionContraindications:headache,majorbackinjury;modificationforneckinjury

TheLocustThe locust focuses on building strength in your spine aswell as the backs ofyourarms,legs,andhips,allwhilesimultaneouslystretchingyourthighs,chest,stomach and shoulders. It can help you fight stress while improving yourposture. Experts believe that the locust can offer relief for constipation, gas,exhaustionandlowerbackpain.Thosewithaheadacheoramajorbackinjuryshouldavoidthispose.Individualswithaneckinjurymaywanttouseathickblankettosupporttheirforeheadduringthispose.

Beginbylyingfacedownonyourstomachwithyourarmsatyoursides,palms facing up. Turn your thighs inward by rotating your big toestowardeachother.Tenseyourhipssothatyourtailbonepushesintoyourpubis.Breathein.Raiseyourhead,upperbody,legsandarmsofftheground.Tenseyourhips againandactively reach throughyour legs towards thesolesofyourfeetandtoes.Yourbigtoesshouldstayfacingeachother.Raiseyourarmsparalleltothegroundandextendbackthroughthetipsofyour fingers as you push into the sky. Strongly press your shoulderbladestogether.

Stare ahead while keeping your head stable. The back of your neckshouldbelongwithyourheadraised.

Stayinthispositionfor30to60seconds. Toreleaseyourselffromthisposition,breatheout,loweryourbodytotheground,rest,andtakeafewbreaths.

TheStandingHalf-ForwardBendFocus:BackLevel:BeginnerTotalTime:N/AIndications:digestion,liver,kidneys,insomniaContraindications:modificationforneckinjury

TheStandingHalf-ForwardBendThestandinghalf-forwardbendfocusesonstrengtheningyourbacktoimproveyourposturewhilesimultaneouslystretchingthefrontofyourbody.Thosewhohave a neck injury can perform this pose, but they should avoid raising theirheadtogazeforward.

Begininastandingforwardbendandrestthetipsofyourfingersonthegroundnext to your feet. Breathe in, straightenyour elbows and curveyourbodyawayfromyourthighs.Trytocreateasmuchspacebetween

yourbellybuttonandyourpubisasyoucan.Pushintothegroundwiththetipsofyourfingersandraisethetopofyourchestupandforwardfromtheground.Youcanslightlybendyourkneesifneeded.

Gaze forwardwithout tightly crunching the back of your neck. Take afew breaths while in this position, then breathe out and return to thestandingforwardbend.

TheSphinxFocus:SpineLevel:BeginnerTotalTime:5to10breathsIndications:fatigue,depressionContraindications:headache,backinjury

TheSphinxThe sphinx strengthens your spine while simultaneously stretching yourshoulders, abdomen, lungs, and chest. It can energize your abdominal organsandhelprelievestress.Individualswithaheadacheorbackinjuryshouldavoidthispose.

Begin by lying on your stomach with your legs together. Tense yourtailbone into your pubis and elongate it toward the soles of your feet.Turnyourthighsinwardtoelongateyoursacrumandstretchyourlowerbacktoprepitfortherestofthispose.

While actively stretching through your toes, continue to elongate yourtailbone. Slightly tense your hips and activate your legs while restingyourbrain,eyesandtongue.

Positionyourelbowsunderyourshouldersandsetyourforearmsontheground.Breatheinandraiseyourheadandtorsooffthegroundandintoasoftbackbend.Softly draw your stomach up from the ground to make your backbendevenlydistributedacrossyourvertebrae.

Stayinthispositionforfiveto10breaths.Toreleaseyourselffromthisposition,breatheout,gently loweryourstomach to thegroundfollowedbyyourchestandhead.Layyourheadonitssideandrestonthegroundforafewmomentsasyoubreatheconsistently.

TheSageFocus:SpineLevel:IntermediateTotalTime:30to60secondsIndications:backache,hippain,constipation,asthma,exhaustionContraindications: spinal injury, blood pressure (high or low), diarrhea,insomnia,migraines

TheSageThe sage strengthens and stretches your spinewhile stretching your shouldersandenergizingyourbrain.Itoffersrelieftosufferersofbackacheandhippain.Experts also believe the sage can offer relief for indigestion, constipation,backaches, restlessness, exhaustion, and asthma. Those with a back injuryshouldonlyperformthesageunderthesupervisionofanexperiencedinstructor.Individualswithbloodpressureproblems,migraines,diarrhea,orsleeplessnessshouldavoiditentirely.

Beginbysitting instaffpose. Sitdownon thegroundandstretchyourlegs straight forward, flexing your ankles and bending your toes backtowardyourtorso,whichissuspendedstraightandtall,risingfromyourhipstothesky.

Bendyour rightknee, resting thesoleofyour right footon theground.Pull this foot close to your sitting bones. Rotate your left leg slightlyinwardandanchoryourupperthighintotheground.Pressdownyourleft

heel and move the bottom of your big toe away from your abdomen.Press the inside of your right foot into the ground while relaxing yourinnerrightgroin.Anchor the thigh of your straightened left leg to the ground to helpelongateyourspine.Rotateyourbodytotheright,hookingyourleftarmoveryourrightthigh.Holdtheoutsideofyourthighwithyourhandanduse this leverage topullyour thighupwhile lettingyour righthippressintotheground.Pressthetipsofyourfingersintothegroundbehindyourabdomen, raise your torso to lengthen it, and angle it slightly forward.Letyourgroinfallintoyourabdomen.Elongateyourspinewitheachinhaleandrotateyourbodyfurtherasyoubreatheout. Keepyour thigh close toyour stomachandangleyourselfacross your shoulder blades to create an upper backbend. Slowly turnyourheadtotheright.

Stayinthispositionfor30to60seconds.

Toexitthispose,breatheoutasyoureleaseyourarmsandreturntostaffpose:stretchyourlegsstraightforward,flexingyouranklesandbendingyour toes back toward your torso,which is suspended straight and tall,rising from your hips to the sky. Breathe in, filling your lungs andexpandingyourchest.Breatheoutslowly,takingtwiceaslongtoemptyyourlungsasyoutooktofillthem.TakeanotherbreathandletitoutRepeattheprocesswiththeothersideofyourbody.

TheHeroFocus:ArchesLevel:BeginnerTotalTime:30secondsplusIndications:indigestion,flatulence,menstrualpainContraindications:ankleinjury,kneeinjury

TheHeroThe hero strengthens the arches of your feet while simultaneously stretchingyour legs and ankle. It is great for relievingmenstrual pain, indigestion, andflatulence. Experts believe that the hero can help asthma and high bloodpressure. If you experience heart problems or have a headache, you shouldavoidthisone.Ifyouhaveanankleorkneeinjury,youshouldconsultwithanexperiencedinstructorbeforetakingonthispose.

Note: The safest way to perform the hero, especially at the beginning is bysittingon a yogablock. It enforces proper positioningof knees and thighs toavoidinjury.Youshouldfeelnopaininyourkneeswhenyouareinthispose.Ifyoufeelanypainatall,stopandaddsomeheighttoyourhipsupport.Theillustrationaboveprovidesamodificationformoreexperiencedyogis.

Layafoldedmatbeforeyouandplaceayogablockonthegroundinfrontofthemat.Standonyourkneesinthemiddleofthematwithyouranklessupportedonitsedge.Yourkneesshouldbehip-distanceapart.Yourfeetwillextendtoeithersideoftheyogablockontheground,slightlywiderthanyourhips.Inhale.Asyouexhale,slowlyloweryourhipsbetweenyourheelsandsitdownonto the yoga block, resting your palms comfortably atop your upperthighs.Ifyouexperienceanykneepainatall,stopandprovideadditionalseatingsupport,raisingyourhipstorelievethepressureonyourknees.

As you breathe in, double-check your feet; the pressure on the groundshouldcomefromthecenterofyourfeet,not fromeither innerorouteredges.Yourinnerheelsshouldbetouchingyourouterhips.Continue breathing and check that your thighs are parallel. Ensure thatyour sitting bones are even. Tilt your hips so that you are sitting atopyoursittingbones.Letyourtailbonereachdownintotheblock.Letyourbacksustainitsnormalcurvature.

Let your arms rise into their sockets and use slight activation in yourshoulder blades to expand the top of your chest. Align your head atopyourspineandletyoursoftgazebestraightaheadandslightlybeloweyelevel.Asyoubreatheindeeply,beawareofyourbreathfillingyourbodyandgoingdeepdownintoyourbeing.Exhaleslowly,followingyourbreathandlettingittakewithitalltension,stress,andanxiety.Beginnersshouldstayinthispositionfor30secondsatfirst. Overtimeyou will be able to gradually extend your time in this pose to five

minutes.

To release this pose, lean forward, onto your hands and knees andstraightenbehindyoufirstoneleg,andthentheother..

TheRevolvedHeadtoKneeFocus:SpineLevel:IntermediateTotalTime:60secondsIndications:backacheheadache, insomnia,exhaustion; improvedigestion, liverandkidneyfunctionContraindications:diarrhea

TheRevolvedHeadtoKneeThe revolved head to knee works to open your spine while simultaneouslystretchingyourhamstringsandshoulders.Itcanenergizeyourliverandkidneysandcan lead tobetterdigestion. Expertsbelieve that regularlyperforming therevolved head to knee can offer relief to those suffering from backaches,sleeplessness, headaches, and exhaustion. Stay away from this pose if you’recurrentlysufferingfromdiarrhea.

Begin by sitting with your torso straight upright and your legs spreadapart.Bendyourrightkneeouttothesideanddrawyourrightheeluptoyourgroin.Flexyourrightkneeslightlyandmoveyourrightheelclosetoyourleftbuttock.

Breathe out, angle your torso to the left andbringyour left shoulder tomeetyourinnerleftknee.Restyourleftelbowonthegroundinsideyourleftknee,withyourpalmfacingup. Grasp thebig toesideofyour leftfoot.Elongatetherightsideofyourbody,asyoustretchyourrightarmupwardtocurveoveryourleftthigh.Continuetostretchyourrightside

untilyoucantouchthetoesofyourleftfootwiththefingersofyourrighthand.Pushyourleft thighintothegroundasyoubreatheinandgentlystretchoutyourleftleg.Avoidmovingyourleftshoulderawayfromyourkneeasyoustraightentheleftleg.

Whenyour leftknee is fullyextended,youcan then turnyourheadandlooktowardthesky.Breatheinandmoveyourrightarmstraightintothesky, angling toward your left foot. Breathe in again, stretch your rightarmovertheleftsideofyourhead,andgrasptheedgeofyourrightfoot.Moveyourelbowsapartandturnyourheadtowardthesky.Stayinthispositionforseveraldeep,slowbreaths.Toexitthispose,releaseyourleftfootwithyourhands,undothetwistofyourtorso,andriseupuntilyouareonceagainsittinguprightwithyourhandsloweredatyoursides.Returnyourlegstostraightbeforeyou.

Repeatthisprocess,stretchingtotherightside.

TheRecliningHeroFocus:ArchesLevel:IntermediateTotalTime:30to60seconds+Indications:varicoseveins,respiration,highbloodpressure,sciatica,infertility,insomnia,flatfeetContraindications:injurytoknee,back,ankle

TheRecliningHeroTherecliningheroworkstobuildstrengthinyourarcheswhilesimultaneouslystretching your legs, abdomen, and hip flexors. Regular use can relievenumerousconditionsincludingvaricoseveins,otherleg-andfoot-relatedissues,respiratory conditions, and high blood pressure. Individualswith ankle, knee,hip,orbackinjuriesshouldforegothispose.Theprerequisiteforthereclininghero is tobecomfortable in theheropose,withorwithoutablocksupportingyourhips.

Begin in thehero,seatedonyourhipsandknees,withyourfeet–solesupward–justoutsideyourhips.

Breatheout andpositionyourhandson theground slightlybehindyou.Angleyourtorsobackontoyourhands,thenyourforearms,keepingyourkneesandshinsrootedontheground.Ifyourkneesor shinscome loose from the floor,youhave leanedbacktoofar. Risebackupand loweryour torsoagain,supporting itonyourarmsbutstoppingbeforeyourkneesbegintolosecontactwiththefloor.Thisistheperfectpositionforyou.

If you are able to go farther, however, lower your torso until you arelyingonyourshoulders.Atthispointloweryourarmstoyoursideswithyourpalmsfacingup.Ifyour ribs stickupdramatically, lower themandpressyourpubis intoyourbellybutton.Sustainthispositionfor30secondsinthebeginning.Overtime,youcangraduallyworkyourwayuptofiveminutesatastretch.

To release from this position, push your forearms into the ground andshiftyourweightontoyourhands.Usingthesupportofyourhands,raiseyourself back into the hero pose using the strength surrounding yourbreastbone.

Chapter7:YogaForTheHips

TheBoundAngleFocus:HipsLevel:BeginnerTotalTime:5MinutesIndications:bloodcirculation,menstrualpain,menopausesymptoms,highbloodpressure, asthma, depression, anxiety, fatigueContraindications: knee or groininjury

TheBoundAngleTheboundanglepose(a.k.a. thecobbler’spose) isagreathipopenerand isarecommended precursor to standing poses and twists. The bound angleenergizesyourlowerabdominalorgans,yourheart,andyourbloodcirculation.Forwomen,itcanhelprelievemenstrualpainandmenopausalsymptoms.Itcanalso reduce high blood pressure and relieve asthma symptoms. In addition toopening your hips, the bound angle can stretch your groin, knees, and innerthighs.

Start in the staff position. Breathe out, bend your knees and pull yourheels towardyour torso. Graspyour feetwithyourhands,pressing thesolesofyourfeettogether.Asyourkneesbend,letthemfallouttoeither

sideofyourbody.Pullyourheelsasclosetoyourpelvisaspossibleandflexyourtoesupandapart.Youshouldbesittingso thatyourpubisand tailboneareequaldistancefrom the ground. Lengthen the front of your chest by keeping yourshoulders back and raising your breastbone. Allow your thighs togravitatetowardtheground.

Holdthispositionforuptofiveminutes.Toexitthisposition,breathein,slowly bring your knees together, and return your legs to the startingposition

TheRecliningBoundAngleFocus:HipsLevel:BeginnerTotalTime:60secondsplusIndications: circulation, menstrual pain, menopause symptoms, digestion,fertilityContraindications:modificationsforgroininjuryorkneeinjury

TheRecliningBoundAngleTherecliningboundangleopensyourhipswhilesimultaneouslystretchingyourknees,innerthighs,andgroin.Itcanenhanceyourcirculation,relievemenstrualpain and menopause symptoms, energize your abdominal organs, and relievestress. Individualswithagroinorknee injury shouldapproach thisposewithsupportsundertheirknees.

Sitonthegroundandplacesomesupportivepaddingdirectlybehindyou.Beginbyadoptingtheboundanglepose.Next,breatheoutandleanyourtorso back toward the ground, supporting yourselfwith your arms untilyourbackislyingonthepadding.

Liftyourhipsslightly toallowyour lowerback to lengthen, thenreturnyourhipstotheground.Yourkneesshouldalreadybeapartwiththesolesofyourfeettogether,acomfortable distance from your groin. Do not press your knees to theground; you want your groin muscles to remain soft. Place supportsunderyourthighs,ifthisismorecomfortable.Thepurposeofthisposeis

relaxationandcomfort,notstretching.

Restyourarmscomfortablyonthegroundata45-degreeanglefromyourtorso.Youcanresthereforaslongasyoulike.Letitremovestressandallowyourbody–andyourmind–tobecomestillandcalm.

Toreleaseyourself fromthisposition,straightenyour legsuntilyouarelyingincorpsepose.

Child’sPoseFocus:HipsLevel:BeginnerTotalTime:ThreeminutesIndications:fatigueContraindications:pregnancy,diarrhea,kneeinjury

Child’sPoseThe child’s pose stretches your hips, ankles, and thighs and can help beatfatigue. It is an easyposition that almost anyonecanuse for relaxation. Justdon’t use it if you are pregnant, are suffering from diarrhea, or have a kneeinjury.

Begin in a kneeling positionwith your knees hip-width apart and yourfeet together, soles facing up. Take slow, full breaths throughout thispose.

Loweryourhipsuntiltheyarerestingonyourheels(orasclosetoyourheelsasyoucangetthem).Breatheoutandbendyourtorsoforwardtothegrounduntilyoumeltontothetopofyourthighs,withyourforeheadresting on the ground. Again, if you can’t comfortably bend this fardown,gojustasfarasyoucan.Overtime,yourbodywillrelaxmoreandyouwillbeabletomeltfurtherdownintothechild’spose.Restyourarmsonthegroundbesideyourbody,withyourpalmsfacingup. Feel your spinal column relax.Let your shoulders relax downwardandshoulderbladesnaturallyopen.

Togentlystretchyourupperback,restyourarmsstraightforwardoutofyourshoulders.Again,ifyoucan’tgetyourarmsstraight,justgoasfar

as you can. Over time, you will be able to stretch your arms straightoverhead,withcompleterangeofmotion.Stay in this position as long as you like. To release from this pose,breatheinandraiseyourtorsoup.

TheBoatFocus:HipFlexorsLevel:IntermediateTotalTime:10to20secondsplusIndications:energizesthyroid,prostate,kidneysContraindications: asthma, low blood pressure, headache, diarrhea, insomnia,pregnancy;modificationforneckinjury

TheBoatTheboatbuildsstrengthinyourhipflexorsaswellasyourspineandabdomenwhile energizing internal organs that include your intestines, thyroid gland,prostategland, andkidneys. Thosewith asthma,heart problemsor lowbloodpressure should avoid this pose, as should thosewith a headache, diarrhea, orsleeplessness.Womenwhoarepregnantorwhoareexperiencingmenstruationshouldavoiditaswell. Ifyouhaveaneckinjury,youshouldsit infrontofachairorwallsothatyoucansupportyourheadwhenyouleanback.

Begin by sitting on the groundwith your legs stretched out in front ofyou.

Place your hands on the ground slightly behind your hips, with yourfingerspointingforward,andpressthemintotheground.Archyourchestandslightlyleanyourbodybackward.Keepyourspinestraightasyoudo

this.

Sit tall. Focusonelongatingthefrontofyourbodybetweenyourpubisandthetopofyourchest.Sitontopofyoursittingbonesandoveryourtailbone.Breatheoutandbendyourknees,withyourfeetonthegroundatfirst.

Archyourchestandslightlyleanyourbodybackward.Keepyourspinestraightandtall.Keepingyour chest tall andyour spine straight,walkyour feet onyourtippy-toes, bringing them closer to your hips. Thiswill naturallymeanyouleanslightlybacktokeepyourbalance.Raisefirstonefootoffthegroundandthentheother.Don’tworryaboutstraighteningyour legsat thispoint. Experimentwith thisuntilyouarecomfortableenoughwiththistohavebothfeetoffthegroundatthesametime.

The boat allows you much freedom of positioning. While you areexperimentingwithyourbalance,don’tforget toactivateyourfeet.Youcanpointyourtoesorflexyourfeet.Thisisaparticularlygoodpositioninwhichtopracticespreadingeachtoeoutandstretchingthemallapart.Resistthenaturaltendencytohunchyourback;keepyourspinestraight,yourneckcontinuingthelineofyourbackboneupthroughthetopofyourhead.Asyougainconfidenceinbalancing,straight-backed,withbothlegsofftheground,begintoexperimentwithstraighteningyourlegs.Eventuallyyouwanttobeabletobalanceonyourhipswithbothlegsstraightintheair,ata45-degreeangletotheground.Elongateyourtailbonedownwardandraiseyourpubistowardyourbellybutton.Ifyoucan,straightenyourkneesbyraisingthetipsofyourtoesaboveeyelevel.When you are comfortably balanced, extend your arms to the side and

separateyourshoulderblades,reachingoutwardthroughthetipsofyourfingers.Keepyourlowerstomachfirmandflat.Anchoryourselfintothegroundbypressingthetopsofyourthighsdownwardwhileliftingthetopofyourchestevenfurther.Continue to breathe steadily. Keep your neck straight and long, anextension out of the top of your spine. Your chin should feel slightlytuckeddownbutyourjawshouldfeelloose.

Startoffeasywiththispose.Graduallyworkyourwayupuntilyoucansustainthisposeforaminuteatatime.

To release yourself from this position, breathe out and bend your legs,lowering your feet to the ground. Breathe in and return to the startingposition.

TheFireLogFocus:HipsLevel:IntermediateTotalTime:60secondsIndications:anxiety,stressContraindications:kneeinjury,lowerbackinjury

TheFireLogThefirelogfocusesonstretchingyourhipsandgroinarea.Thosewhohaveakneeorlowerbackinjuryshouldavoidthispose.Thefirelogisso-namedbecauseitconsistsofstackingyourlowerlegs,oneontopoftheother.

Begin by sitting on the edge of a thick, folded blanket with your legsstraightinfrontofyou.Drawyourtorsoupandrollbackthetopsofyourupper arm bones while pushing the bottoms of your shoulder bladestogether.Sittallandstraight,asifastringwerepullingstraightupfrom

thetopofyourhead.Bendyour left leg andplace the bonypart of your left ankle atopyourrightlegsothatyourfootsitsjustoutsideoftherighthip,justaboveyourrightknee.Thisisthehalffirelogpose.

To protect your knee joint, do not allow your knee to fall below yourankle. When you first begin to practice this pose, don’t be alarmed ifyourkneeriseswellabovetheankle;overtimeyouwillbeabletolowerituntilitstackshorizontallyabovetheotherleg.

Tomove into full fire log pose, bend your right leg until it is directlyunderneath the left leg. Your right foot should lie justoutsideyour leftknee and your left heel will be positioned beneath your right knee.Keeping your torso elongated, breathe out and stretch slightly forward,bending from the hips. Rest your hands on the ground beside you,providingsupportwithyourfingers.Asyoubreathein,yourchestwillrise.Whenthishappens,elongateyourtorsoevenfurther,stretchingupfromyourhipstothetopofyourhead.

Stayinthispositionforatleast60seconds.Toreleaseyourselffromthisposition,breathein,bringyourbodyupright,andunhookyourlegs.

Repeatthisprocess,placingrightlegonthetopthistime.

TheHappyBabyFocus:HipJointsLevel:BeginnerTotalTime:30secondsIndications:brainrelaxation,anxietyContraindications:pregnancy,kneeinjury;modificationforneckinjury

TheHappyBabyThehappybabyworkstoopenyourhipjointswhilestretchingyourspine,back,and groin. This is a very relaxing pose for your mind and can help relieveanxiety.Thosewhoarepregnantorhaveakneeinjuryshouldavoidperformingthispose.Ifyouhaveaneckinjury,useablankettosupportyourhead.

Beginby lyingonyourback. Breatheout andbendyourknees towardyourstomach.

Breathe inandgrasp theoutsidesofyour feetwithyourhands. Spreadyourkneestohipwidthandlowerthemtowardyourupperarms.Pullyourlegsdownuntileachankleisstraightaboveitsknee.Flexyourankles and slowly push your feet into your hands while providingopposingforcewithyourhands.

Remaininthisactivetensionpointforupto30secondsbeforereleasingyourgraspandreturningtotheoriginalposition.

TheHeronFocus:HipsLevel:BeginnerTotalTime:30to60secondsIndications:flatfeet,gasContraindications:ankleinjury,kneeinjury

TheHeronTheheronopensyourhipswhileintenselystretchingyourhamstrings.Expertsbelieve it canoffer relief for flat feet and treatment forgas. Womenwhoareexperiencingmenstruationandanyonewithankleorkneeproblemsshouldnotperformthisposewithoutthehelpofanexperiencedinstructor.

Beginbysittingtall,withyourlegsoutstraightinfrontofyou.Bend your right knee, folding your lower leg until your pointed foot –

solefacingupward–isonthegroundjustoutsideyourrightthigh.Youshouldberestingonyoursitbones.Ifyoursitbonesarenotsharingyourweightequally,useafoldedblanketorablocktoraiseyourhipsoffthegroundandenableyourhipstorestevenlyontheground.

Bend your left knee up, sliding your foot back toward your left thigh.Graspyourleftcalfwithbothhands.

Keep your back straight and your torso tall. Pull your shoulder bladestogethertomakeroomforyourchesttoriseandexpand.Breatheinand,withyourhands,riseupandstraightenyourleftleg.Ifthisactioniseasyforyou,graspyourcalffurtherdownyourleg.Eventually,youshouldbeabletograspyourfootandstillcomfortablyraiseyourleg.Stay in this position for several breaths. Keep your chest open, yourshouldersdown,andyourbackstraight.

To release the heron, breathe out, bend and release your right leg,lowering your foot to the ground. Slowly straighten your left leg andreturntoyourstartingposition.

Repeatthisprocess,thistimestraighteningyourrightleg.

TheEyeoftheNeedleFocus:HipsLevel:BeginnerTotalTime:30to60secondsIndications:depression,anxiety;stimulatesbloodcirculationContraindications:back,kneeorhipinjury,pregnancy(afterfirsttrimester)

TheEyeoftheNeedleThe eye of the needle focuses on opening your hips while simultaneouslystretchingyourhamstringsandinnerthighs.Individualswithback,knee,orhipinjuries should avoid this pose, as should pregnantwomenwho are past theirfirsttrimester.

Begin in thecorpsepose. Bendyourkneesandslideyour feetpartwaytoward your hips, keeping your legs hip width apart. Rest your armsbesideyourbodyandspendafewmomentsfocusingonyourbreathing.Breatheslowlythroughoutthisexercise,exhalingfortwiceaslongasyouinhale.

Breathe in and raise your left leg, rotating your leg so that your kneepointsoutward.Restyourleftanklebonesonthetopofyourrightthigh,justbelowtheknee.Flexyourleftfoot,stretchingyourtoesapart.Threadyour left armbetweenyour legsandgraspyour right thighwithbothhands.Interlaceyourfingersbeneaththethigh.

Keeping your shoulders firmly against the ground,with your arms pullyourthightowardyourbodyuntilyourrightfootisofftheground.Youshould feel slight resistance but it should not be painful. Keep yourshouldersflatandrelaxyourupperbody,includingyourfacialmuscles.Expandyour chest, keepingyour backon the ground. Moveyour chintowardyourbreastboneandgazedownyourbody. Elongateyourspinebypushingyourtailboneintotheground.Stayinthispositionfor30to60seconds.

To release, let go of your right leg and lower your right foot to theground.Uncrossyourlegsandreturnyourleftfoottotheground.

Breathedeeply,thenrepeat,placingtherightlegovertheleftthigh.

TheWideLegForwardBendFocus:HipsLevel:BeginnerTotalTime:30to60secondsIndications:lowerbackpain,headaches,exhaustionContraindications:modificationforlowerbackpain

TheWideLegForwardBendThewidelegforwardbendopensyourhipswhilesimultaneouslystretchingandbuildingstrengthinyourspineandinthebacksofyourlegs.Itisalsogreatfortreating lower back pain, headaches, exhaustion, and depression. Individualswithlowerbackproblemsshouldnotcompletethefullforwardbend.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparatedenoughtofeelstable.

Now, widen your stance, setting your feet four feet apart. Your feetshouldbefacingstraight forward. Establishasolidconnectionwith theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Placeyourhandsonyourhips.Drawinyouranklestoraisethearchesof

yourfeet.Pushtheouteredgeandtheballsofyourfeetintotheground.Activatethemusclesinyourthighs.Breatheinandexpandyourchest,elongatingyourtorso.Breatheoutandbendforwardfromthehips,keepingyourbackstraight.Whenyourtorsoisparalleltotheground,pressthetipsofyourfingersintothegroundandalign them straight down fromyour shoulders. Straighten – but do notlock–yourelbows.Roundyourbackfromyourtailbonetothetopofyourneck.Keepyourhead raised and your neck long. Stare up. Elongate the front of yourbody by moving your thighs back and broaden the bottom of yourabdomenbymovingyourinnergroinapart.Takeseveralbreathsinthisposition.Then,slowlyworkthetipsofyourfingersbackbetweenyourfeet.Continuetobreathe.Asyouexhale,bendyourelbowsandpullyourbodydownintoacompleteforwardbend. Sustain the lengthinyour torsoaslongaspossiblewhileyou lower it toward theground. Rest the topofyourheadonthegroundifittouches.

Pressyourpalmsintothegroundandslowlyworkyourhandsbackuntilyou can lay your upper arms on the ground. Broaden your shoulderbladesandkeepyourarmsparalleltoeach.Gentlymoveyourshouldersawayfromyourears.Stayinthispositionfor30to60seconds. Toreleaseyourselffromthisposition,move your hands forward under your shoulders again and usethemtoraiseandelongatethefrontofyourbody.

Breathe in, lower your tailbone toward the ground and smoothly raiseyourtorso,lettingyourarmshangnaturally.Raiseyourupperbody,onevertebraatatime,fromtailbonetohead,untilyourspineisvertical.

Returntomountainpose.Standtallandstraightwithyourfeetseparatedenough to feel stable. Establish a solid connectionwith the ground by

shiftingyourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

TheSideRecliningLegRaiseFocus:HipsLevel:AdvancedTotalTime:30to60secondsIndications: colitis, peptic ulcers, arthritis, sciatica (under professionalsupervision), urinary disorders, sex gland disorders, hernia preventionContraindications:slippeddisk,chronicdiarrheaorheadaches,sciatica

TheSideRecliningLegRaiseThesidereclininglegraiseopensyourhipswhilesimultaneouslystretchingthesidesandbacksofyourlegs.

Begin by lying on the ground on your left side. Flex your left foot,tightenyourankleandstabilizeyourbodyusingtheoutsideofyourfoot.Extendyourleftarmaboveyourheadontheground,bendyourleftelbowanduseyourhandtosupportyourhead.Turnyourrightlegoutwardsothatyourtoespointtowardthesky.Bendyourrightkneeandgrabyourrightcalfwithyourrighthand.Breatheinandslowly stretchyour leg toward the sky, straightening it completely.Once you can do this comfortably, grasp your big toe instead, reachinginsideofyour legs towrapyour fingersaround thebottomofyour footandthenstraightenyourleg.Tenseyoursacrum intoyourabdomen topreventyour leg from leaning

forward. Pressactively through thesolesofboth feet. Onceyour rightlegisstraight,holdthispositionforseveralbreaths.

Toreleasefromthisposition,bendandloweryourrightleg,thenrollontoyourbacktoletallyourmusclesrelax.

Take a few full breaths. Then roll onto your right side and repeat theprocess.

Chapter8:YogaForTheNeck

TheCatFocus:NeckandBackTorsoLevel:BeginnerTotalTime:N/AIndications:digestion,stimulateskidneysandadrenalglandsContraindications:modificationsforneckinjury

TheCatThecatposestretchesyourbackandneckwhilegentlymassagingyourstomachand spine. It isoftenpairedwith thecowpose. You’ll find this combinationusedinChapter3asawarmup.Individualswithaneckinjurymustkeeptheirheadcarefullyextendedstraightoutfromastraightneckthroughoutthispose.

Beginonallfours,withyourspineneutral(straight)andyournecklong.Ifyouhaveaneckinjury,youwillkeepyourheadandneckinthisneutralposition throughout the exercise. Your knees will be hip width apart,directlyunderyourhips.Your hands will be placed directly beneath your shoulders, with yourfingerspointingforward.DoNOTlockyourelbows.Ifyouhaveawristinjury, slightly flexing your arms at the elbow will provide additionalsupport. Ifyourinjurydoesn’tallowyoutobearweightonyourwrists,restyourforearmsonachairoranotherslightlyraisedsurface. Breathein.

Asyoubreatheout,allowyourheadtodroopuntil ithangsrelaxed. At

thesametime,pressyourbellybuttonuptowardyourspine,pushingyourback into a hump, like a cat arching its back. This will tuck in yourtailboneandtiltthebottomofyourpelvisforward.Breatheinasyoureturntotheneutralposition.Repeat the cat stretch five times. Over time, you can increase yourrepetitionsupto20timesinasinglesetting.

DolphinPlankFocus:NeckLevel:IntermediateTotalTime:30to60secondsIndications:stress,depression,osteoporosis(preventative)Contraindications:modificationforshoulderinjury,neckinjury

DolphinPlankThe dolphin plank works your neck muscles and stretches your lower legs,shoulders and arches. It builds strength inyour legs, arms and coremuscles.Regular performance of this pose can reduce the likelihood of developingosteoporosis. It offers stress relief and has been found helpful in treatingdepression.

Begin in thedolphinpose: Standonyourhandsandknees. Placeyourforearms flat on the ground with your elbows aligned with yourshoulders.Claspyourhandstogetherandfirmlypressyourforearmsintotheground.Pressyourhipsuptotheskyuntilyourlegsarestraight.Bend your knees and step your feet behind you until your legs arestraight.Yourbodywillbeparalleltotheground.Yourshouldersshouldstay directly above your elbows. If you have a shoulder injury, useblankets to supportyour torso. Ifyouhaveaneck injury, supportyourforeheadonayogablockorachairseat.

Pressyour forearmsandelbows into theground.Activateyourshoulderblades across your back and spread them outward. Expand yourcollarbonesaswell.

Push your thighs toward the skywhile elongating your legs from yourtailbonetothesolesofyourfeet.Pullyourbellybuttonuptowardyourspine, resisting the urge to let your back sag. Lift your head from theback of your neck until it is parallel to the ground and gaze straightdownward.

Remain here for several breaths. To release yourself, breathe out andallowyourkneestoreleasetotheground,thenloweryourchest,bringingyourarmsdowntoyoursides,restingfacedownontheground.Letyourmusclesrelaxasyoucontinuetobreatheslowlyanddeeply.

TheFishFocus:NeckLevel:BeginnerTotalTime:15to30secondsIndications: constipation, menstrual pain, backaches, exhaustion, anxiety,respiratoryconditionsContraindications: blood pressure (high or low), restlessness, migraine, majorneckinjuryorlowerbackinjury

TheFishThefishwillbuildstrengthinthebackofyourneckandyourupperbackwhilestretchingyourthroat,thefrontofyourneck,yourdeephipflexors,andyourribmuscles. Ancient texts claim that the performance of this pose can assist innaturallydestroyingdiseases.Modernresearchshowsthatregularperformancecan help improve your posture. Experts also claim it can offer relief forconstipation, menstrual-related pain, backaches, exhaustion, anxiety andrespiratoryconditions.Individualswithbloodpressureproblems,restlessness,amigraine,oramajorneckorlowerbackinjuryshouldavoidthispose.

Beginby lyingonyourbackwithyourkneesbentandyour feet flatontheground.Breathein,raiseyourabdomenoffthegroundandplaceyourhandsbeneathyourhips,palmsup.Loweryourhipsontopofyourhandswithyourelbowsandforearmsclosetoyourbody.Breathe in and push your elbows and forearms into the ground. Pressyourshoulderbladesupintoyourback.Breatheinagainandraiseyourupperbodyandheadoff theground. Allowthe topofyourhead to tiltback and touch the ground but avoid crunching your neck. Keep yourkneesbent.Stay in this position for 15 to 30 seconds and breathe consistently. Toreleasefromthispose,breatheout,raiseyourheadandloweryourupper

body to thegroundbefore lettingyourheadreston thegroundaswell.Bringyourkneestoyourstomachandsqueezethemwithyourhandsasyouallowyourbackmusclestorelax.

TheEartoShoulderFocus:NeckLevel:BeginnerTotalTime:10timespersideIndications:Contraindications:neckinjury,shoulderinjury

TheEartoShoulderTheeartoshoulderposestretchesyourneck,yourtrapezius,andyourshouldermuscles.Youcaneasilyperformitanywhere,sittingorstanding,providedyoukeepyourspinestraightthroughout.Individualswithaneckorshoulderinjuryshouldavoidthispose.

Beginbysittingorstandingwithastraightspine.Inhale.

Relaxyourarmsandgazestraightahead.Exhaleasyouloweryourrightear toward your right shoulder. Do not tilt your head forward orbackward.Toextend this stretch (optional),placeyour righthandatopyourhead.Donotpull,butlettheweightofyourarmaddtothestretch.Returnyourarmtoyourside.Breatheinandraiseyourheadtothestartingposition.

Takeabreath,thenrepeatthisprocesstotheleft.

TheCorpseFocus:NeckLevel:BeginnerTotalTime:5minutespereveryhalfhourofyogaIndications:neckpain,stress,depression,highbloodpressureContraindications:modificationforlowerbackinjury

TheCorpseThepurposeofthecorpseistocalmyourentirebody.Itoffersrelieftoproblemsrelatedtoneckpainsuchasrestlessness,exhaustion,andheadaches.Thecorpsecanloweryourbloodpressureandtreatcasesofstressanddepression.Pregnantwomenshouldperformthisposewiththeirchestandheadraisedonameansofsupport.Individualswithalowerbackinjuryshouldkeeptheirkneesbentandtheirfeetflatonthegroundacomfortabledistancefromtheirhipsthroughout.

Begin by sitting on the ground with your knees bent and your feettouchingtheground.Leanyourbodybackandsupportyourselfonyourforearms.Bearingtheweightofyourtorsoonyourhands,slightlyraiseyourabdomenfromthegroundandpressitintoyourtailboneBreathe in and gently stretch your right leg out followed by your left,extending each leg through the solesof your feet. Relaxyour legs andyourgroinandensure thatyour legsextend in linewithyour torso.Letyourfeetrelaxandturnoutastheywill.Tightenyourabdomenandeaseyour lowerbackdownonto theground, followedbyyourshouldersandthenyourhead.Useyourhandstogentlystretchthebottomofyourskullawayfromyour

neck; stretch your spine down from the base of your neck into yourtailbone. Yourhead should rest straight fromall angles, facing straightup,andnottiltedtowardeithershoulder.Extend your arms straight up toward the sky. Gently sway your torsobackandforthtowidenyourribsandseparateyourshoulderbladesfromyourspine.Relaxyourarmsuntiltheyrestonthegroundbyyoursideswithyourpalmsfacingup.Stretchyourarmsoutwardfromyourshoulderblades toyourfingertips.Feelhowyourshoulderbladesconnectwiththeground;theircontactandpressure should be even. Visualize the ends of your shoulder bladesrisingcrosswiseintoyourbacknearthetopofyourchest.Expandyourcollarbones. Allowyourorganstoeaseup,includingyourtongue, nose wings, inner ears and forehead. Let your eyes relax andstaretowardyourchest.Easeandrelaxyourbrain.Remaininthisposeforfiveminutespereveryhalfhourofyoga.Toreleaseyourselffromthisposition,breatheoutandrollontoyourrightside. Take a couple of breaths. Exhale and press your hands into thegroundtoraiseyourbody.

Chapter9:YogaForTheChest

TheHalf-MoonFocus:ChestLevel:IntermediateTotalTime:30to60secondsIndications:osteoporosis,anxiety,exhaustion,digestionandmenstrualpainContraindications:modificationforneckinjury

TheHalf-MoonThe half-moon stretches your chest, shoulders, spine, and lower legs whilebuildingstrengthinyourlegs,abdomen,spine,andhips.Regularperformancecan improve your balance and coordination while fending off stress. Expertsbelieve the half-moon can relive osteoporosis, anxiety, exhaustion, digestionissues,andmenstrual-relateddiscomfort. Individualswith lowbloodpressure,sleeplessness, amigraine, or a headache should avoid this pose. If you haveneckissues,donotturnyourheadupbutgazestraightahead.

Begin in the extended triangle to your right side, with your left handloweredtoyourlefthip.

Breathe in and bend your right knee. Slide your left foot six inchesforward.Asyoumoveyourleftfoot,stretchyourrighthandonefootinfrontofyou,touchinggroundwithyourfingers.Breatheout,pushyourrighthandandtheheelofyourrightfoot into thegroundandstraighten

yourrightleg. Asyoustraightenyourleg,raiseyourleft legparallel tothe ground, stretching throughyour left heel. Avoid lockingyour rightknee.Turnyourupperbodytotheleftandallowyourlefthiptoshiftforwardslightly. Newcomers to this posemay find it helpful to keep their lefthandontheirhipandkeeptheirheadstable.

Shift your bodyweight onto your right leg andmove your lower handtowardthegroundtohelpmaintainyourbalance.Raisetheinnerankleofyourrightfoot.Pushyoursacrumandshoulderbladesacrossyourbackandelongateyourtailboneintoyourraisedfoot.Stayinthispositionfor30to60seconds. Toreleaseyourselffromthispose,breatheoutandreturnyour raised leg to thegroundand intoyourstartingposition.Repeatforyourreversedside.

TheLowLungeFocus:ChestLevel:BeginnerTotalTime:60secondsIndications:sciaticaContraindications:heartproblems

TheLowLungeThe Low Lunge can help open up your chest and offers relief for sciatica.Individualswithheartproblemsshouldavoidthispose.

Startindownward-facingdog.Standonyourhandsandkneeswithyourshoulders directly above your hands and your hips above your knees.Pressyourhipsstraightupuntilbothlegsandarmsarestraight.Letyourneckcontinue thestraight lineofyourbackfromhips tohead. Breathedeeplyandslowly.

Stepyourrightfootforwardtoyourrightthumb.

Loweryourleftkneetotheground. Stabilizeyourrightkneewithyourhandsandmoveyourleftkneefurtherbehindyouuntilastretchoccursinyourthighandgroin.Laythetopofyourleftfootontheground.Breatheinandliftyourtorsountilitistallandvertical.Whenyouinhale,letyourchestriseandexpand.Continuetoreachyourupperbodytowardthesky.

Raise your arms out to your sides, then above your head. Let yourtailbone point down into the ground and tilt the bottom of your pelvisslightlyforward.Slowlyturnyourheadandgazeupattheskywithoutcrampingthebackof your neck. Extend your pinky fingers into the sky. Sustain thispositionforthreeorfourbreaths.

Toreleaseyourselffromthispose,breatheoutandpushbackwithyourleftleguntilyourtorsoisaboveyourrightthigh.Bringyourleftlegbacktojointherightleg,withbothkneestogetherontheground.Loweryourarmsuntiltheyrestbyyoursides.

Breatheoutagainasyoubendforwardat thehipsandplaceyourhandsontheground,puttingyouonyourhandsandknees.

Raiseyourhips,returningtodownward-facingdog. Withbothlegsandarmsstraight.Breathedeeplyandslowlyin.Asyouexhale,loweryourhipsuntilyourkneesareonthegroundandyoustandonallfours.

Remaininthispositionforacouplefullbreaths.

Repeattheentireprocess,thistimesteppingyourleftfootforward.

TheMonkeyFocus:ChestLevel:IntermediateTotalTime:30to60secondsIndications:stimulateabdominalorgans,increasebloodflowtoskin,insomniaContraindications:hamstringinjury,groininjury

TheMonkeyThemonkeypose, also known as the yoga split,works to openupyour chestwhilesimultaneouslystretchingyourgroinandlegs.Itcanalsostimulateyourabdominal organs. Individualswith a hamstring or groin injury should foregothispose.Youshouldbeabletocompleteadeeplungecomfortablybeforeyouattemptthemonkey. Don’t expect to perform the completemonkey posewhen you firststartout;takeyourbodyonlyasfarasitisabletogoandnofarther.Whenyoufeel resistance, stop. Over time, your body will accept deeper and furtherstretching.Thisisonetimeyouwillwanttouseblockstosupportyourbodyintheprocessof reaching themonkey. Be careful to warm up your bodywell beforehand,usingposesthatactivateyourlegs,hipsandback,beforeyougetstarted.You’llwant to have three blocks handy. You can place a couple of blocks slightlyaheadyoutouseforsupportlater.

Beginindownward-facingdog.Standonyourhandsandkneeswithyourshoulders directly above your hands and your hips above your knees.Pressyourhipsstraightupuntilbothlegsandarmsarestraight.Letyourneckcontinue thestraight lineofyourbackfromhips tohead. Breathedeeplyandslowly.Stepyourrightlegforwarduntilitisbetweenyourhandsandyourfootisfirmlyplantedontheground.Loweryourleftkneetothegroundandraiseyourtorsostraightup.Supportyourhandsonblocks (or anything sturdy) andwiggleyour leftlegfurtherback,feelingthestretchinyourthighsandpsoas.Whenyouexperienceresistance,stopandplaceablockbeneaththetopofyourrightthigh.Allowyourselftorestthereforseveralbreaths.

Over timeyouwillbeable toextendyour left legeven further, sinkingdownuntileventually,bothlegsarerestingonthefloor.Torelease thispose,placeyourhandsonblocks toeithersideandpushdowntoraiseyourtorso.Bendyourleftkneeandpullyourlegforwarduntil your knee is under your hip. Bend your right knee and pull yourrightlegbackuntilyouarestandingonbothknees.Lower your hands from the blocks to the ground directly beneath yourshoulders and raise your hips to bring you back into downward-facingdog.

Restinthispositionforseveralbreathsbeforerepeatingtheprocess,thistimewithyourleftlegforward.

TheUpward-FacingDogFocus:ChestLevel:IntermediateTotalTime:15to30secondsIndications:asthmaContraindications:carpaltunnelsyndrome,backinjury,headache,pregnancy

TheUpward-FacingDogThe upward-facing dog stretches your chest, lungs, abdomen, and shoulderswhilesimultaneouslybuildingstrengthinyourarms,wrists,andspine.Regularuse can enhance your posture and tone your hips. Experts credit the upwardfacing dog with relieving asthma symptoms. Anyone with carpal tunnelsyndrome,abackinjury,pregnancy,oraheadacheshouldavoidthispose.

Begin by lying face downwith your legs extended behind you and thetopsofyourfeettouchingtheground.

Place your palms on the ground just below your shoulders, with yourfingers pointing forward. Breathe in and push down with your hands,straightening your arms and raising your upper body off the ground.Tense your thighs and turn them slightly inward. Rotate your armsslightlyout.

Tip the bottom of your hips forward and keep the muscles engaged.Tightenyourshoulderblades,drawingthemtogether.Asyoubreathein,allowyourribcagetoexpand.Sustainthisexpansionasyouexhale.

Lift your torso through the top of your chestwithout pushing your ribsforward.Gazeahead.Remaininthispositionfor15to30secondswhilecontinuingtobreathesteadily.

To release this pose, breathe out and allow your body to sink to theground.

TheWildThingFocus:ChestLevel:IntermediateTotalTime:10breathsIndications:depression,exhaustionContraindications:rotatorcuffinjury,carpaltunnelsyndrome

TheWildThingThewildthingworkstoopenyourchest,shoulders,hipflexorsandlungswhilesimultaneously building strength in your upper back and shoulders. Expertsbelieve itcanoffer relief fordepressionandexhaustion. Ifyouhavea rotatorcuffinjuryorcarpaltunnelsyndrome,youshouldforegothispose.

Startindownward-facingdog.Standonyourhandsandkneeswithyourshoulders directly above your hands and your hips above your knees.Pressyourhipsstraightupuntilbothlegsandarmsarestraight.Letyourneckcontinue thestraight lineofyourbackfromhips tohead. Breathedeeplyandslowly.

Moveforwardintotheplankpose.

Shift yourweight onto your right hand and turn onto the edge of yourouter right foot. Youare shifting intoa sideplank. Breathe inand liftyourhips.Keepyourweightonyourrighthandandpressyourfingertipsintothegroundwhilekeepingthetopofyourarmbonebehindyou.

Breatheout and slideyour left footbehindyou,bendingyourknee and

keepingyourtoesontheground.

Arch your upper back, stretching your shoulder blades into the rear ofyour rib cage. Breathe in and raise your hips further until your bodymovesintoabackbendwithyourrightfootpressedintotheground.

Continuetobreatheandbendyourheadbackasyoustretchyourleftarmupandawayfromyourhead.

Remain in this position for several breaths, then return to downward-facing dog, with your hips high, your legs straight, and your neckcontinuingthestraightlineofyourspinalcolumn.Repeatthisprocessontheleftsideofyourbody.

TheLionFocus:Chest/FaceLevel:BeginnerTotalTime:N/AIndications: bad breath, respiratory infections, teeth grinding or clenching,stuttering,vocaltone,eyehealthContraindications:modificationforkneeinjury

TheLionThe lion can erase any tensionyoumayhavebuilt up in your chest and face,whileenergizingyourfrontthroatmuscles.Thosemusclesinthefrontofyourthroataretheonesthattendtosagasyouage;sothelioncanactuallyslowtheagingprocess. There are anecdotal reports of the lionpose solving stuttering,althoughnodirectresearchevidencesupportsthis.However,itiscreditedwithstrengtheningthevoice.Ifyouhaveakneeinjury,youshouldperformthelionwhilesittingonachair.

Kneelonthefloorandsitbackwithyourhipsatopyourheels.Pressyourpalmsonthegroundinfrontofyouwithyourfingerspointingforward.

Lift and spreadyour fingerswideapart, thenpress them firmly into thegroundasyoubreatheindeeplythroughyournose.

Asyoubreatheinthroughyournose,openyourmouthaswidelyasyoucan.

Engageyoureyes,openingthemaslargeaspossibleandgazingstraightahead(trytolookatyoureyebrows,ifthishelps).Asyouexhalethroughyour mouth, tighten your neck and vocal muscles slightly to emit anaudible “haaa” or roar. (Option: try laughing as you exhale, as anadditionalformofstressrelief).Atthesametime,stickoutyourtongueasfarasyoucanandtrytotouchittothetipofyourchin.Youwantyour“haaa”tobecomeyourbest lion“roar”at thesametimethat you activate your eyes, your tongue, your neckmuscles, and yourfingers.How’sthatforcoordination?Inhaleasyourelaxyourmuscles,thenexhaleagain,roaringpowerfully.Repeatasmanytimesasyouwant.

Toexitthispose,softenyourfaceandrelaxyourbody.

BirdofParadiseFocus:HipsLevel:AdvancedTotalTime:5to10breathsIndications:balanceContraindications:knee,hip,orthighinjury

BirdofParadiseThe bird of paradise, geared for yoga experts, is designed to open your hips,hands,legs,andgroinareawhilesimultaneouslybuildingstrengthinyourlegs.Regular performance can boost your balance in a big way. You should stayawayfromthisposeifyouhaveaknee,thigh,orhipinjury,however.

Beginbystandinginamodifiedmountainpose. Standtallandstraight,withyourfeetalittlefartherapartthanthewidthofyourhips.Bendyourknees slightly. Establisha solidconnectionwith thegroundbyshiftingyourweightdistributionsothatitisequallydividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.Bendyourkneesslightly.

Inhaleandasyoubegintoexhale,bendforwardatthehips,keepingthekneesbent,intoamodifiedforwardfold.

Stretchyourrightarmbackwardbetweenyourlegsandtouchthegroundasfarbackaspossible.Continuetostretchthisarmbackward;youwanttopullyourrightshoulderasfarasyoucanpastyourinnerthigh.Atthesame time, stretch your left arm in the opposite direction, as high aspossible.

Rotateyourpalmsand stretchyour left armbehindyourbackuntilyoucanclaspyourhandsbehindyour right thigh. Itwill help to shift yourweight onto your left leg and to allow your right thigh to rise slightly,pointing your foot so you can continue to touch the ground with yourtoes. If your handswon’tmeet, use a towel or strap to bridge the gapbetweenthem.Shuffleyourrighttoestotheleftuntilyouareinashoulderwidthstance,withyourkneesstillbent.Shiftyourweightentirelyontoyourleftfoot.

Whenyourbalanceisstableacrossyourleftfoot,keepyourhipslowandliftyourrighttoesofftheground.

When your balance is stable, begin – ever-so-gradually – to raise yourtorso. Keep your left knee bent and take asmuch time as you need tomaintain your balance while you continually adjust to the changingpositionofyourtorso.Asyouriseup,allowyourrightlegtobecarriedalong,relaxed,withthekneebent.

Asyourtorsobecomesupright,continuetofocusonyourstablebalanceasyou straightenyour left kneeand tipyourpelvis forward. Hugyourrightknee toyourbody,but relaxyour shouldersdownwardaway fromyourears.

GazestraightaheadofyouandfocusonaspecificspottostrengthenyourbalanceasyouslowlystraightenyourrightlegRemain in thisposition foracouplebreaths, then reverse theprocess tocomeoutofthepose,asfollows:

bendyourrightknee,gentlyloweryourtorsobacktotheground,letyourright foot return to the ground as you release your hands and let themrelax hanging downward. Then raise your torso back up intomountainpose,withyourhandsrelaxedatyoursides.Standtallandstraightwithyour feet separated enough to feel stable. Establish a solid connectionwith the groundby shifting yourweight so that it is equally distributedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andboththeleft and right sides of your heels. Breathe in slowly, expanding yourlungs and opening your chest. Pause, then breathe out, taking muchlongerthanyoutooktoinhale.Repeatthisentireprocess,thistimewrappingyourarmsaroundyourleftleg.

Chapter10:YogaForTheHands

TheSalutationSealFocus:HandsLevel:BeginnerTotalTime:Upto5MinutesIndications:Contraindications:

TheSalutationSealThe salutation seal stretchesyour fingers,wrists and armswhile calmingyourmindandrelievingstressandanxiety.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleft

andrightsidesofyourheels.Breatheinandpressyourpalmstogether,fingersup. Gentlydrawyourfacing palms toward your body, ultimately resting your thumbs againstthe top of your chest. Press your palms and fingers together evenly,ensuringthatonehandisnotpressingharderthantheother.Dropyourheadslightly,stretchingthebackofyourneckintoyourhead.Asyouinhale,raisethetopofyourchestintoyourthumbsandelongateyourarmpitsbypullingyourelbowsback.Youmaywish to remain in this position for up to fiveminutes beforereturningtomountainpose.

TheDeerSealFocus:Hands/BreathingLevel:BeginnerTotalTime:N/AIndications:stress,anxietyContraindications:wristinjury

DeerSealThe deer seal is a hand-stretching yoga pose combined with alternate nostrilbreathing. Thisbreathingexercise is calmingandenergizing. It also serves tohelpyourbrainswitchsmoothlybetweenleftandrighthemispheres.

Youcanperformthissittingorstanding.Makeafistwiththefingersofyourrighthand,whileyourthumbisstickingout. Keepyourindexandmiddlefingersclenchedwhileyoustraightenyourringandlittlefingers.You are going to breathe through your nose, so close your mouth andkeepitclosedthroughout.

Withyour thumb,pressyour rightnostril closedand inhale through theleftnostril.

Atthetopofyourbreath,pressyourleftnostrilclosedaswell,usingyourringandlittlefingers.Lift your thumb to release your right nostril keeping your left nostrilclosedwithyour ringand little fingersasyouexhale throughyour rightnostril.

Keepyourrightnostrilopenasyouinhalethroughit.Then,atthetopofyour breath, close it off. In amoment, openyour left nostril by liftingyourfingers,andexhale.Repeatthiscombinationafewtimes.

Youcanuseone-sidedbreathingtohelpprepareforsleep;inthiscaseyouwillbreatheonlythroughtheleftnostril.Inthemorningyoucanenergizeyourselfbybreathingthroughonlytherightnostril.

TheScaleFocus:Wrists,abdominalsLevel:IntermediateTotalTime:10to15secondsIndications:balance,stimulateabdominalorgansContraindications:wrist,shoulder,ankle,orkneeinjury

TheScaleThescalefocusesonbuildingstrengthinyourwrists,abdominalsandarms.Itshouldbeavoidedbyindividualswithwrist,shoulder,ankle,orkneeinjuries.Ifyourhipsorthighsaretight,youshouldalsoavoidthispose.Whenyou arebeginning toworkwith the scale, you can separate the lift intotwoparts.Firstliftandloweryourhips,lettingyourcrossedlegsremainontheground. Use blocks to raise your arms and make this easier, if you wish.Secondly, lift your crossed legs, with your hips remaining on the ground.Eventuallyyouwill buildup the strength inyour abdominals to thepoint thatyoucanaccomplishthefull-blownscalepose,asfollows:

Begininthelotusposition.Sittall,withyourfeetstraightoutinfrontofyou.Rotateyourrightthighoutwardfromthehipandbendyourknee.Keeping your right knee and foot the same distance from the floor, lift

yourlowerlegwithyourhandsandmoveitoveruntilyourrightfootisatop your left hip. Rotate your left hip out and draw your left foot asclosetoyourbodyaspossible.Keepingyourleftkneeandfootthesamedistance from the floor, lift the leg with your hands and slowly andsmoothlybring itup towardyourbody,placingyour left footatopyourrighthiptocompletethelotus

Ifyoucan’tmanagea lotusposition, thescalecanalsobe reachedwithyourlegscrossed..

Restthepalmsofyourhandsonthegroundnexttoyourhips,withyourfingerspointedforward.Splayyourfingersouttohelpprovidebalance.

Breathe out, press your hands into the ground, narrow your abdominalmusclesandraiseyourlegsandhipsofftheground.Continuetobreathedeeplyandregularly.

Suspendyourselfintheairforthreeseconds.

Torelease,breatheoutandloweryourlegsandhipstotheground.

Crossyourlegstheotherdirectionandrepeatthisprocess.

TheSideCrowFocus:Wrists,coreLevel:IntermediateTotalTime:N/AIndications:balanceContraindications:lowerbackorwristinjury

TheSideCrowThesidecrowbuildsstrengthinyourcoremuscleswhilestretchingyourwristsand developing your balance. Individuals with lower back or wrist injuriesshouldavoidthispose.

Beginbysquatting.Keepingyourkneesfacingforward,turnyourtorsototherightandplaceyourhandsflatontheground,perpendiculartoyourfeet,withfingerspointedawayfromyourside.Yourhandswillbefairlyclose toyourbody;youcanexperimentwith thedistanceuntilyou findthedistancethatworksbestforyou.Liftyourfingers,splaythemout,andsetthemdown,activelyconnectingeach finger with the ground along its entire length. This will give youmaximumcontroloveryourbalance.Shiftyourweight to theright,bendingoveryourhandsand lettingyourelbowsbendbacktowardyourbody.Therightsideofyourtorsowillbe

supportedbyyourrightarm,whileyourkneeswillbesupportedbyyourleftupperarm.

Continue to lean farther forward, shifting yourweight onto your handsuntilyouarefullysupportingyourbodyweight. Youwillfeelyourhipweightincreaseonyourarmandthenyoucanliftyourfeetoffthefloor.Continue toangleyour torso forwarduntilyourarmsareparallel to thefloor. Letyour feet liftoff theground, shiftingyourweightcompletelyontoyourarms.Breathe.

Reverse this process to come out of the side crow. Lean backward,allowingyour feet to touch theground. Let themtakeon theweightoftherestofyourbodyuntilyoucanraiseyourhandsoffthefloorandlookstraightahead.Repeatthisprocesstotheleftside.

TheSidePlankFocus:WristsLevel:IntermediateTotalTime:15to30secondsIndications:balance,concentrationContraindications:shoulder,wrist,orelbowinjury

TheSidePlankThe sideplank strengthensyourwristswhile incorporatingyour stomach, legsandarmsandincreasingyourbalance. Ifyouhaveaninjurytoyourshoulder,wristorelbowyoushouldavoidthesideplank.

Begin in adownward-facingdog. Standonyourhands andkneeswithyour shoulders directly above your hands and your hips above yourknees. Pressyourhipsstraightupuntilbothlegsandarmsarestraight.Letyourneckcontinuethestraightlineofyourbackfromhipstohead.Breathedeeplyandslowly.Transition intoaplankpose: loweryourhipsuntilyourbody is straightfromheadtoheels.Setyourfeettogetheruntilthebigtoestouch.Flexyourfeet,sendingyourheelsdownawayfromyourbody.

Shift your right palm slightly to the left, until it is beneath where thecenteryourbodywas.Keepyourleftfingersonthegroundtohelpyoubalance.Shiftyourweightontotheoutsideofyourrightfootandslowlyturnyourbodytotheright.Stackyourleftfootatopyourrightfoot.Tuckyourpelvisandonaninhale,openyourchestasyouraiseyourleftarm.Youcanstopwithyourhandonyourwaist,oryoucancontinuethestretchuntilyourarmispointingstraighttowardthesky.Keepyourheadandneckonastraightlinewiththerestofyourspine;donotdropyourheadtoyourshoulder.Yourheadwillbeinlinewithyourheartandyourpelvis andyourbodywillbea straightdiagonal line from thecrownofyourheadallthewaytoyourfeet.After a couplebreaths, exhale and loweryour left armasyou roll yourstraight body back into a plank position and plant your arms shoulderwidthapart. Raiseyourhips toreturn todownward-facingdogandrestthere,breathingdeeplyandsteadily.

Repeatthisprocess,plankingtotheleft.

TheFour-LimbedStaffFocus:WristsLevel:IntermediateTotalTime:10to30secondsIndications:balance,tension,anxiety,depression,postureContraindications:carpaltunnelsyndrome,pregnancy

TheFour-LimbedStaffThe four-limbed staff will build strength in your arms and wrists. Pregnantwomenandindividualswithcarpaltunnelsyndromeshouldavoidthispose.

Startindownward-facingdog.Standonyourhandsandkneeswithyourshoulders directly above your hands and your hips above your knees.Pressyourhipsstraightupuntilbothlegsandarmsarestraight.Letyourneckcontinue thestraight lineofyourbackfromhips tohead. Breathedeeplyandslowly.

Transitionintoaplankpose.Tenseyourshoulderbladesacrossthebackofyourribsandmoveyourtailbonetowardyourpubis.Breathe out and gently lower your body, followed by your legs, to acoupleof inchesabove theground,ensuring that theyarebothparallel.Avoid allowingyour tailbone topoint upwardbut ensure that your legsareturnedslightlyinward.Pullyourpubistowardyourbellybutton.Keepingyourshoulderbladesbroad,squeezeyourelbowsinplaceand.Push the bottoms of your pointer fingers into the ground. Raise yourbreastboneandgazeahead.

Stayinthispositionfor10to30seconds.Breatheoutandslowlyloweryourbodytothegrounduntilyouarelyingfacedown.

Chapter11:YogaForTheWholeBody

TheHalfFrogFocus:EntirebodyLevel:IntermediateTotalTime:30secondsto2minutesIndications:stimulateabdominalorgansContraindications:neck,shoulder,orlowerbackinjury;bloodpressure(highorlow),insomnia,migraines

TheHalfFrogThe half frog builds strength in your back muscles while simultaneouslystretchingyourthighs,ankles,groin,chest,hipflexors,abdomenandthroat. Itcan enhance your posture and stimulate your abdominal organs. If youexperience blood pressure problems, insomnia,migraines or neck, shoulder orlowerback injuries,youshouldavoid thisposeorconsultwithanexperiencedinstructorbeforeengaginginthehalffrog.

Beginbylyingonyourstomach.Pushyourforearmsintothegroundandraise your head and upper body. Bend your right leg until your heelreachesyourrighthip. Whileholdingyour torsoupwithyour leftarm,extendyour right handback andgraspyour foot or ankle. Slowly turnyourelbowtowardtheskyasyouallowyourhandtoglideoveryourfootuntilyoucancurlyourfingersoveryourtoes.Beginpushingyourfoottowardyourhipwhilekeepingyourhipandkneealigned.Stay in this position for several full breaths, then release your leg andloweryourbodyuntilyouarecompletelyproneontheground.Breathe.

Repeattheprocess,thistimebendingyourleftleg

Downward-FacingDogFocus:EntireBodyLevel:BeginnerTotalTime:3minutesIndications: menopause symptoms, menstrual pain, digestion, fatigue,headaches, high blood pressure, insomnia, asthma, sinus problems, back painContraindications:carpaltunnelsyndrome,late-termpregnancy

Downward-FacingDogThedownward-facingdogisoneofthemostwellknownyogaposes.Itisgreatforyourwholebody,withspecialbenefitstoyourshoulders,hands,lowerlegsandarches.Thisposecanstretchyourlegsandarmsandisgreatforenergizingyouallover.Forwomen,thedownwarddogcanrelievemenopausesymptomsandmenstrualpain.Regularperformancecanhelppreventtheonsetofosteoporosisandmayhelpimprovedigestion.Itcanalsoaidinrelievingpainfromfatigue,headaches,high blood pressure, insomnia, asthma, sinus problems and back pain. Thedownward-facingdogisgreatasaprefacetostandingposes.If you suffer from carpel tunnel syndrome then you should avoid this pose orconsultwithanexperiencedinstructorbeforeengaginginit.Similarly,womenwithalate-termpregnancyshouldavoidthispose.

Beginonyourhandsandknees.Keepyourkneesalignedwithyourhipsandyourhands slightly in frontofyour shoulders. Spreadyour fingersandcurlyourtoes.

Breathe out and begin to raise your knees off the ground. Keep yourknees bent a little bit and raise the soles of your feet away from theground. Elongate your tailbone toward your pubis. Raise your sittingbonesupanddrawyourinnerlegstowardyourgrointhroughyourankles.Breatheoutwhilepushingthetopsofyourthighsbackandpushthesolesof your feet toward the ground. Keep your knees straight but avoidlocking them. Keep the outsides of your thighs firm and slightly turnyourupperthighsinward.Keepyourouterarmsfirmasyoupressyourindexfingersintothegroundto raise your inner arms through your shoulders. Firm your shoulderblades beforewidening and drawing them toward your tailbone. Keepyourheadfirmbetweenyourupperarms.

Stay in this position for one to threeminutes. Breathe out, bend yourkneestowardthegroundandfoldyourupperbodyoveryourlegsinthechild’spose.

TheStaffPoseFocus:Chest,shoulders,upperback,abdomenLevel:BeginnerTotalTime:variesIndications:asthma,sciatica,digestionContraindications:backsurgery,lowerbackinjury,wristinjury

StaffPoseThisposemaylooklikeyou’resimplysittingonthefloorwithyourfeetinfrontofyou,butitconsistsofalotmore.Thestaffisabasicpreparatoryposewithbenefits all its own. It improves posture as it strengthens your core; it alsoprovides a stamina boost. The staff is therapeutic for asthma and sciatica;among other benefits, it improves digestion. It should be avoided followingbacksurgery,lowerbackinjury,orwristinjury.

Beginbysittingdownontheground.Stretchyourlegsstraightforwardfromhipstoyourheels.Yourfeetwillbe slightly separated. Pressyourheelsdownwardand flexyourankles,bendingyourtoesupyourlegsandtowardyourtorso.Placeyourhandslightlyatopyourthighs,palmsdownward,asyoushiftthemslightlyinwardandpressthemintotheground.Breathedeeplyin,thenslowlyout.

Continuetosustainslow,fullbreathingasyouplaceyour thumbsunderthe edge of your armpits and let the upward force lift your entire torsountilyourheadisstraightaboveyourheart,whichisdirectlyaboveyourhips.Sustaining this tall torso, lower your arms to your sides, touching thegroundwithyourfingertipstosteadyyourpostureandbalance.Remaininthispositionaslongasyouwant.Isuggestyoustartat15to30seconds,butworkuptofiveminutesorso.

TheIntenseSideStretchFocus:Hips,Hamstrings,Shoulders,SpineandWristsLevel:BeginnerTotalTime:10-30secondsIndications:digestion,balanceContraindications:backinjury,highbloodpressure

TheIntenseSideStretchTheintensesidestretchisafull-bodyposethatstretchesbothupperandlowerextremitieswhile focusing on building strength in your legs. It can stimulateyour abdominal organs and improve digestion while helping to enhance yoursenseofbalance.Theintensesidestretchisgreattoperformbeforedoingtwistposesor seated forwardbends. Ifyouhaveeverexperiencedaback injuryorsufferfromhighbloodpressure,youshouldonlydoahalfbend,whichwillbeexplainedbelow.

Beginbystandinginmountainpose.Standtallandstraightwithyourfeetseparated enough to feel stable. Establish a solid connection with theground by shifting yourweight distribution so that it is equally dividedbetweenthebaseofyourbigtoes,thebaseofyourlittletoes,andbothleftandrightsidesofyourheels.

Breatheoutandstepforwardthreefeetwithyourrightleg,keepingyourhandsonyourhips. Placeyour feetparallel toeachother. Tenseyour

thighs and rotate your right thigh outward until the middle of yourkneecapisalignedwithyourankle.Breathe out and twist your body to the right, matching your pelvis ascloselyasyoucanwiththefrontofyourmat. Pressyourleftgroinintothe ground to anchor your back heel to the ground. Visualize yourselfsqueezingapillowbetweenyourthighstopushtheminward.Tenseyourshoulderbladesacrossyourback,elongateyourtailboneintothegroundandslightlyarchyourupperback.Breathe out and angle your torso forward over your right leg, bendingfromyourhipuntilyourhead ispointing toward theground. Place thetipsofyourfingersoneithersideofyourrightfoot.Ifyoucannotreachthe ground you can use the aid of a chair or yoga blocks. Press yourthighsbehindyouandelongateyourbodyahead,raisingitthroughthetopofyourchest.Note: If you suffer from back problems or high blood pressure, youshoulddoonlyahalfbendinfrontofawalltohelpsupportyourbody.Breatheoutandloweryourtorsotowardtheground,butplaceyourhandsonawallandpressintoitwithyourpalmstohelpkeepthefrontofyourbodylongerthanyourback.Whileinthisposition,makesureyousoftenthehipunderyourfrontleg,away from your shoulder, to avoid making your body uneven. Thebottomofyourbig toeandyour innerheelonyourfrontfootshouldbeplantedsolidlyintotheground.Thenyoucanraisetheinnerhipofyourfrontlegintoyourpelvistodeepenthepose.Ifyou’reflexibleenough,youcanbringyourbodyclosertoyourthigh.Youcanremaininthispositionforupto30seconds.Toreleaseyourselffromthispose,breathein,pressyourbodyupthroughyour back heel while moving your tailbone down into your pelvis andthensteppingtoyourleft.

TheWheelFocus:WholeBodyLevel:IntermediateTotalTime:10seconds,3repetitionsIndications:asthma,backproblems,infertility;stimulatepituitaryandthyroidContraindications: blood pressure (high or low), carpal tunnel, diarrhea,headache,heartproblems

TheWheelThewheelpose,alsoknownastheupwardbow,increasesstrengthinthespine,hips, legs,abdomen,wrists,andarmswhileexpandingyourlungsandchest.Itcanstimulateyourpituitaryandthyroidglandswhileincreasingyourenergy.Itis used therapeutically to treat asthma, back problems, and infertility.Individualswithbloodpressureproblems,backinjuries,carpaltunnel,diarrhea,headaches, or heart problems should avoid this pose or consult with anexperiencedinstructorbeforeengaginginit.

Lieflatontheground.Bendyourkneesandfoldthemclosetoyourbodysothatyourfeetarenearyourhips. Foldyourelbowsandexpandyourpalms next to your head, keeping your forearms perpendicular to theground.Yourfingersshouldbeaimedatyourshoulders.Press the insidesof your feet on theground, breatheout andpushyourtailbone intoyourhipsasyou tenseandraiseyourhipsoff theground.Make sure that your thighs and the insides of your feet stay parallel toeachother.Atthispoint,takeacoupleofbreaths.

Press your hands into the ground and your shoulder blades across yourbacktoraiseyourselfupontothetopofyourhead.Takeacouplemorebreathswhilekeepingyour armsparallel to eachother. Whilepressingyour hands and feet into the ground, press your shoulder blades andtailboneacrossyourback,breatheout,raiseyourheadoffthegroundandstraightenyourarms.Rotate the tops of your thighs slightly inward and tense the outsides ofyour thighs. Slim your hip points and elongate your tailbone into thebacksofyourkneesasyouraiseyourpubistowardyourstomach.

Rotate your upper arms outward while shifting your weight onto thebottomsof your index fingers. Expandyour shoulder blades and allowyourheadtodangle.Stayinthispositionforupto10secondsandrepeatupto10times.Repeatthisprocessthreetimestoreceiveitsfulleffect

TheBowFocus:FrontBodyLevel:IntermediateTotalTime:20to30secondsIndications:backaches,constipation,anxietyandrespiratoryillnessesContraindications: migraines, insomnia, blood pressure (high or low), neckinjury,lowerbackinjury

TheBowThebowstretches theentirefront-sideofyourbodywhilebuildingstrength inyourbackmuscles. Itcanboostyourpostureandcanstimulateyourneckandabdominal organs. Experts believe the bow can offer relief for backaches,constipation,anxiety,andrespiratoryillnesses.Individualswithbloodpressureproblems,neckor lowerback injuries, and thosewhoexperiencemigrainesorsleeplessness should avoid it or consult with an experienced instructor beforeengaginginthebow.

Beginbylyingonyourstomachwithyourhandstoyourside,palmsup.Breatheout,bendyourknees,andpull thesolesofyourfeetasclose toyour rear as possible. Grasp your ankleswhile keeping your knees nowiderapartthanthewidthofyourhips.Breathe in and raise the soles of your feet away from your rear while

simultaneouslyraisingyourthighsofftheground.Yourheadandupperbodywillnaturallyriseoffthegroundasyoudothis.Pushyourtailboneintothegroundandletyourbackmusclesmaintaintheirsoftness.Asyouraiseyourthighsandheels,squeezeyourshoulderbladesintoyourbacktoopenupyourchestandyourheart.Starestraightahead.Focusonbreathingintoyourback,sinceitwillbedifficulttotakebreathswith your stomach between the ground and your bodyweight. Do notforgettobreathe.Stayinthispositionfor20to30seconds.

To release yourself from this pose, breathe out as you lower both headandfeettothefloor.Restforseveraldeepbreaths

TheCamelFocus:EntireBodyLevel:IntermediateTotalTime:30to60secondsIndications:respiratoryillness,backache,anxiety,menstrualsymptomsContraindications:lowbackinjury,neckinjury,migraines,insomnia

TheCamelThecamelisdesignedtostrengthenthebackmuscleswhilestretchingtheentirefrontsideofyourbody, includingyourabdomen, throat,chest,andgroin. It’salsoagreatwaytostretchyourdeephipflexorsandtoimproveyourposture.Experts believe the camel can offer relief for symptoms of respiratory illness,backaches,anxiety,andmenstrualsymptoms.Thosewhoexperienceproblemswith blood pressure, who have ever had a low back or neck injury, havemigraines,orexperiencesleeplessnessshouldavoidthispose. At leastconsult

withanexperiencedinstructorbeforeengaginginit.

Beginbykneelingonthegroundwithyourkneesalignedwithyourhipsand your thighs perpendicular to the ground. Slightly turn your thighsinwardtomakeyourhippointsnarrowandslightlytenseyourhips.Yourouterhipsshouldalsoremainsoft.Pressthefrontsofyourlowerlegsandthetopsofyourfeetintotheground.Placeyourhandsbehindyourabdomenwith thebottomsofyourpalmsrightaboveyourhips.Broadenthebackofyourpelviswithyourhandsand elongate it into your tailbone. Tense your tailbone into your pubisandpressthefrontsofyourthighsbehindyoutopreventyourgroinfrompushing forward. Breathe in and raise your heart by squeezing yourshoulderbladesback.Angle your body across the hardness of your shoulder blades andtailbone. Yourheadshouldremainraised,yourchinpointedtowardthetopofyourchestandyourhandsonyourabdomen.Squeezeyourthighsbackuntil theyarepositionedperpendicularlyandreturnyourbodytoaneutralpositionandbringyourfreehandtoyourfoot.Ensure that your lower ribs are not dramatically pointed toward theceiling. Letyourfrontribsgoandraiseyourfrontpelvis towardthem.Move your lower back ribs away from your abdomen to help elongateyourspine.Deeplypressyourpalmsintothesolesofyourfeetandrotateyour arms outward to turn the creases in your elbows forward. Avoidpushingyourshoulderbladestogetherasyoudothis.Youcanchoosetoloweryourneckbackorkeepitneutral.Stayinthispositionfor30to60seconds.

To release yourself from this position, place your hands on the front ofyourhippoints.Breatheinandraiseyourheadandbodythroughpushingdown intoyourhippoints. Ifyouchose toputyourneckback, raise itthroughyourchestinsteadofyourchin.

Bendyourkneesandfoldyourthighsdownontoyourlegs,thenfoldyourtorsoforwardandmeltintoyourthighs,restinginchild’sposeforafew

breaths.

TheUpward-FacingTwo-FootStaffFocus:FrontofBodyLevel:AdvancedTotalTime:N/AIndications:concentration,focus,postureContraindications:lowerback,neck,wrist,orshoulderinjury

TheUpward-FacingTwo-FootStaff

Theupward-facingtwo-footstafffocusesonstretchingthefrontofyourbody.Thosewithlowerback,neck,wristorshoulderinjuriesshouldavoidperformingthispose.

Beginbylyingonyourbackwithyourkneesbent.Slidethesolesofyourfeetasclose toyourhipsasyoucan. Putyourpalmson thegroundonbothsidesofyourhead.Pushyourkneesawayfromyouandyourhandsinto the ground. Straighten your arms out and raise your head, upperbodyandhipsintoabowpose.Takethreetofivebreaths.Bend one elbow and lower your arm to the ground. Do the samewithyourotherarm. Slowly lower the topofyourhead to thegroundnext.Bringyourhandstogetherandlaceyourfingers. Pushyourelbowsandarmsintothegroundtoraiseyourheadandchest.

Gentlywalk one foot away fromyou, followedby the other, until yourlegs straighten out. Raise your chest by pushing down into the groundwiththesolesofyourfeet.Remaininthisposeforafewbreaths.To release yourself from this pose, walk your feet back until they’rebeneath your knees. Gently drop the top of your head to the ground.Releaseyourhandsandreturnonetothesideofyourhead,followedbytheother.Transitionintoabowpose.Bringyourfeetinmoreandloweryourchintoyourchestandreturntoyourstartingposition.

ThePigeonFocus:WholeBodyLevel:IntermediateTotalTime:N/AIndications:sciatica,urinarydisorderContraindications:sacroiliacproblems,kneeinjury

ThePigeonThepigeonopensyourhipswhile stretchingyourback, groin, thighs, andhipflexors.

Beginonallfours.Inhaleandextendyourleftlegstraightback,pointingyour toes. Exhaleand loweryour leftknee,drawing it straight forwarduntilitreachesyourhands.Allowyourrighttoestoslidestraightbackuntilyourleftthighisatoptheleftfoot.Loweryourhipsonlyasfarasyouarecomfortable.Topreventyourleftthighfromrollingoutward,youcanplaceafoldedblanketontheleftsideasasupport.Pressyourfingertipsdowntoraiseyourtorso,withyourchestopen,andbreathe deeply and slowly, feeling the right hip crease and all thewaydownyourleg.

Slowlywalkyourleftfootslightlytotheright.Bendyour torso forwardoveryourbent left leg, lowering it as faras iscomfortable. Rest there, leaning your forehead on the ground or on asupportblock.Takeafewbreaths.

To release yourself from this position, press your palms down to pushyourtorsobackupandthenreturntoallfours.Repeatthepigeon,thistimeextendingyourrightkneestraightback.

TheSupportedHeadstandFocus:WholeBodyLevel:AdvancedTotalTime:Upto3MinutesIndications:sinusproblems,asthma,insomniaContraindications: back injury, heart condition, blood pressure (high or low),neckinjury,headache,menstruation

TheSupportedHeadstandThe supported headstand increases the strength in your spine, arms, legs, andlungswhile simultaneously energizing your glands. Regular performance canhelp build good posture and can aid in digestion. Experts believe that thesupported headstand can offer relief to individuals who experience sinusproblems, asthma, and sleeplessness. Individuals with back injuries, heartconditions, blood pressure problems, neck injuries, headaches or currentlymenstruatingshouldforegothispose.

This is a highly advanced pose and should be performed with care to avoidinjury.Especiallyinthebeginning,youshouldworkinfrontofawall,orwiththehelpofanassistant.Takeyourtime.ifyourushthisposeyou’rejustsettingyourselfforallkindsofinjury,sotakeitslowandeasy.Whenyouapproachtheheadstand,beginbypracticingthefirstinstructiononly,several times,withbriefrest inbetween. Thepurposeis tobuildstrengthintothemusclesyouwillcallontosupportyouinthefull-blownheadstand.Whenyouare ready, expandyourpractice to the first two instructions, then the firstthree,etc.,untilyourbodyisreadyforthefull-blownsupportedheadstand.

Get downon all fours,with your hands directly belowyour shoulders.Using the location of your hands as amarker, place your elbowswereyourhandswere. Placeyourforearmsandpalmsstraightaheadofyourelbows,splayingyourfingersandengagingeveryjointinyourhandwiththeground.Don’tletyourshouldersandbacksagdown;instead,engageyourcoretosupportyourbackandshoulders.Drawyourshouldersawayfromtheearsandbreathe.

After your strength is firmly established here, with your elbows stillgrounded,bringyourhandstogetherandinterlaceyourfingerstoprovideapockettoholdyourhead.Curlyourtoesandplacethetopofyourheadintothepocketofyourinterlacedfingers.Keepyourshouldersandbackengaged in supportingyour torsowithout puttingweight onyour head.Walkyourkneesforwardalittlebit,stillbreathingsteadily.

Continue to draw your shoulders away from your ears as you press upwithyourfeettoraiseyourhipsintotheair.Keepthekneesslightlybent.Walkyourtoestowardyourbody,straighteningyourkneesandpressingincreasinglymoreofyourweightontoyourelbows,notyourhead.Keepyourbackstraightandimaginepressingyourbellybuttonintoyourspine.

Graduallywalkyourlegsclosertoyourtorso,risinguponyourtoesuntilalltheweightofyourbodyisbeingbornebyyourelbowsandverylittleisonyourhead.

At this point, bend one leg, drawing your foot toward your chest andexperimentingwith touching only your big toe on the other foot to theground.Keepyourbellypressingintowardyourspine,butdon’tforgettobreathe.Lowerthisleganddothesamewithyourotherleg.Whenyou’rereadytogofurther,bendbothlegsanddrawthemtoyourchest.

Now you’re ready for the final extension of the full-blown supportedheadstand.Extendupthroughyourtoes,drawingyourbellybuttonevendeeper in towardyourback. Whenyour legsare straight, squeezeyourthighs together and extend them further up into the sky. Keep yourshoulderspressedawayfromyourearsandcontinuetobreathe.To release yourself from this pose, reverse the process, bending andloweringfirstone leg toyourchest, then theother. Keeppressingyourbellybutton inwithoutmovingyourshoulders. Touchdownonesetoftoesand then theother. Breathe inandwalkyour toesawayfromyourchest.Asyouexhale,loweryourkneestotheground.Sitbackonyourfeetandstraightenupyourtorsogradually,onevertebraatatime,liftingyourheadlast.

Onceagain,laceyourfingerstogether.Thistime,placethemonthebackofyourhead,atthebaseofyourskullandpressyourheadstraightbackinto your hands for a few seconds before releasing your arms down toyour sides. Once you have been upright for about aminute, fold yourtorsooveryourthighs,withyourhandsatyoursidesandyourfacedown,meltingintothegroundinchild’spose.Rest,lettingyourmusclesrelaxandtakinglong,slowbreaths.

Chapter12:MudrasandBreathingTechniquesLet’sgobacktoourhandsforamoment.OneconceptinHathaYoga,knownasMudras, involvesusingcertainhandpositions tocommunicateeffectivelywithyourinnerself.Yogaholdsthatyoucanuseyourhandstoreachtherestofyourphysicalbodyandtouchyouremotions.Mudrasareeasytolearnandcanbeaneffectivepartofmeditation. Youcanperformmudrasanytimeandanywhere,whetheryouare sitting, lyingdown, standingormovingaround. For thebestresults,expertsrecommendholdingamudraforatleasthalfanhour,butevenifyou perform them in five-minute increments, you should still be able toexperiencetheireffects.Itisidealtoperformmudraswithbothhands,butevensingle-handedpracticecanbeeffective.Herearesomeeasyandhelpfulmudrasthatyoucanstartwith:

SealofKnowledgeThismudra canhelp trigger knowledge, responsiveness and composurewithinyoursoul.Performthismudrabybringingthetipsofyourindexfingerstotouchtheendoftheirneighboringthumbs,formingacirclewhilekeepingyourotherfingerserect.PrayerThismudracanbringtogetherandbalanceout the twosidesofyourbody. Inyoga, the left side of your body is considered female, while the right side isviewed asmale. Theprayermudra canhelp reconcile theseopposing forces.Scientificevidenceshowsthatthismudraistrulymeditative.Simplypressyourpalmstogetherandpresstheouteredgesofyourthumbsintoyourbreastboneasyoubreathein,slowlyanddeeply,followedbyanevenslowerexhale.

SealofSunandLifeThis mudra can recharge your energy, strengthen your nerves and promotepositiveoverallhealth.Performthesealofsunandlifebybringingthetipsofyour ring fingers to meet the thumbs of each hand, forming a circle whilekeepingyourotherfingerserect. Again,remaininthispositionaslongasyouwant,breathingindeeply,thenoutslowly.

MentalClarityThismudracanhelpclearyourmindtoallowyourintuitiontodevelopandworkat its fullest capacity. Perform thismudra by bringing the tips of your pinkyfingerstomeetyourthumbs,formingacirclewhilekeepingyourotherfingerserect. Again,breatheasyou remaincalmandstill, lettingyourselfabsorb lifefromyourbreath.

SealofPatienceLike its name, this mudra can help develop your patience, insight, andwillpower.Toperformthesealofpatience,bringthetipsofyourmiddlefingerstowardyourthumbstoformacirclewhilekeepingyourotherfingerserect.Inthisfinalmudra,continuetobreatheslowlyandregularlyasyouletyourmindslowdownandrest.YourBreathingBreathingtechniquescanalsobehelpfulforgroundingbothbodyandsoul.Youcanpracticebreathing techniqueson theirownoryoucanpartner themwithayoga routine and variousmudras to experiencemaximum effectiveness. It iscommon topracticebreathing techniquesprior toengaging inyoga,because itcanhelpyoumoveawayfromyourbusydayandapproachastateofrelaxation.Hereisoneofthemostusedandhighlyeffectivebreathingtechniques:

TheThree-PartBreath:

Lie on your back and shut your eyes. Soften your face and calm yourbody.Extendyourlegsout.Takeampletimetobecomeawareofyourbreathing.Take control over your natural breath as you take in deep breaths andslowlyexhale,completelyemptyingtheair.Allowyourstomachtoexpandwithairasyoubreatheinandcompletelyemptyitoneachexhale.FiveofthesemindfulbreathscompletePartOne.Breatheinandfillyourlungswithair.Whenyourlungsfeelfull,breatheinevenfurthertobroadenyourribcage.Breatheoutandlettheairescapeyourribcagefollowedbyyourstomach.

Breathe in, repeatingthisprocessforfivebreaths tocompletePartTwo.

Breathe in and allow your stomach and rib cage to expand with air.Inhalefurther.Allowingairtofilltheupperlobesofyourlungs,theareathatpressesuptoyourcollarbone;surroundyourheartwithair.Breathe out, letting the air escape from the collarbone area, then fromaroundyourheart,followedbyyourribcageandyourstomach.Repeatthisprocessforfiveto10breathstocompletePartThree.

TheSkullShiningBreathThis isa littlemoreadvanced than the three-partbreath; itcanhelpwarmandenergizeyourbody.Pregnantwomen,however,shouldforegothisprocess.

Sitdownwithyourlegscrossedandtakeafewdeepbreathstoallowyourbodytosituateitselfandbecomesettledintotheground.Take a deep breath in but only partially fill your stomach with air.Breathe out quickly and strenuously. If you desire, you can rest yourhandsonthestomachtobettersensetheforcefulcontraction.Inhalefullyandnaturally.Continuetotakestrenuousandfastbreathsoutandexhaleatarapidpace.Whenyoufirsttakeupthisexercise,startoutwith10breaths.Overtime,workyourwayuptoperformingthreesetsof10breaths.If at any point you begin to feel dizzy during this breathing exercise,returntonormal,relaxedexhaling.

Chapter13:SampleYogaRoutinesAt this point, you are familiarwith thebest andmost popular yogaposes andyou now have the information you need to perform each one properly. Yourworkwithindividualposescanserveasagreatstartingpoint.Itallowsyoutolearn the correct process for performing each pose; it also helps you discoversomeof thebenefitsofeachone. Now, it is timeto learnhowtoenhancetheeffectivenessoftheseposesbycombiningthemintoayogaroutine.Individualposesarestaticstretches;youholdaposeforapredeterminedamountoftimebeforereleasingit.Whenyoutransitionfromoneposetoanother,youare performing a dynamic stretch. Dynamic stretches generate heat, keepingyourmuscleslooseandpliable.Thedynamicmotionofshiftingfromoneposetoanotheralsohelpstoenhanceyourrangeofmotion.Thereareendlesscombinationsofyogapositions;Iwillintroduceyoutosomeof the most widely used and most helpful routines. There are many widelyknownroutinesyoucaneasilypracticeandlearnasabeginner.Whileyoucanalways make up your own routines, I recommend using these pre-plannedprogramsatfirst.Lateryoucancreateyourownsequences,usingideasyouwillfindinthenextchapter.

QuickBeginner’sRoutineForBackandLowerBodyThis quick and simple routine for beginners focuses on working your hips,hamstrings and spine. It combines the benefits of each position with gentledynamic transitions. This routine is good for newcomers to yoga. It is short,accommodatingabusylifestyle.Atthesametime,itwillstrengthenyourhips,back,andlegs,threeessentialareasforoverallhealth.

Beginwithupto20pelvictiltstowarmupyourback.Moveontoallfoursandperformthecat-cowsequenceupto10timestoextendthepelvictiltsinwarmingupyourspine.Stepyourbodyintoadownward-facingdog.At the end of downward dog, return to the starting position, then stepforwardintothelowlunge,followedbyastraight-leglunge.Returntothedownward-facingdog.Stepforwardintoalowlungeontheothersidefollowedbyastraight-leglunge.Walkintoastandingforwardbend,thengentlymoveyourbodyupintothemountainpose.From the mountain pose, raise your arms above your body, press thepalmsofyourhandstogether,andshiftyourshouldersdown,awayfromyourears.Lowerintoastandingforwardbend,andthenraiseyourbackuntilitishorizontalbyextendingthetipsofyourfingersontheground.Fromthisposition,moveintomountainposewithyourarmsraisedoveryourhead.Repeatthistransitionalmovementuptofivetimes.Next,performapigeonposetoopenyourhips.Holdthispositionforupto20breaths.

Atthispoint,youmayinsertanyposethatfocusesonyourhips,spineorhamstrings.Endthisroutinebycomingtorest in thecorpsepose,givingyourbodypermissiontorelax.

FlexibilityRoutineforBeginnersThis routine, also ideal forbeginners, focuseson improvingyour flexibility. Itcankeepyourmusclesstrongandactiveandcanhelpyouavoidinjury. Here,wewillfocusonstretchingyourshoulders,yourhamstrings,andyourhips,theareaswheremostpeopleexperiencestiffness.Youcanpracticeeachposeinthisroutineindividually,movingfromeachonedirectlyintothenext.

Thebigtoe.Thestandingforwardbend.Thetriangle.Thewide-legforwardbend.Thechild.Thehappybaby.Thepigeon.Theeagle.Thebridge.Thecowface.

TheEarlyMorningSunSalutationASunSalutationroutineisoneofthemostwell-knownyogasequences.Whileyou can do this any time of the day or night, many people find it helpful topracticethisatthestartoftheirday.

Beginbystandingtallinthemountainpose.Pressyourpalmstogetherandholdtheminfrontofyourchest.Breatheinasyouraiseyourarmsaboveyourhead,touchingpalmsagain.Loweryourshouldersfromyourearsandstareupatyourhands.Breatheout,loweryourarmstoyoursides,andfoldyourtorsoatthehipsintoaforwardbend.Breatheinandmoveyourrightfootbackwardintoa lunge. Raiseyourarmsoveryourheadwithyourpalms together. Allowyourchest to liftwithyourarms.Gazetowardyourhands.Breatheout,movedownontoyourhandsandkneesandthenbreatheinasyouslipintothecow.From there, curl your toes, breathe out, and fold your body into adownward-facingdog.Remaininthispositionforfivebreaths.Breathe inasyouraiseyourheadand torso,stepyour right leg forwardintoalunge,thentransitionintoastandingforwardbendasyouexhale.Breathe in and raiseyour armsover yourhead. Breatheout and returnthemtothecenterofyourchest,palmstogether.

StressReliefRoutineThisquickroutinecanhelpyourelaxandcalmyoursoulonadaywhereyouarefeelingveryanxiousandrestless.Performthisroutineatleastthreetimesforthebest results. This routine is ideal foradvancedbeginners to intermediate-levelplayers.

Thetree.Thewarrior.Thereversewarrior.Thewarrior2.Thedeerseal.

TheCool-downA cool-down routine is essential for yoga, as it is for any type of physicalexercise.Youcanperformtheseposesindividually,tocalmyourbody,oryoucan perform them together at the end of an invigorating yoga workout. Itprovidesarefreshingwaytocloseoutanyyogasession.

Thepigeon.Theextendedpuppy.Thehappybaby.Thecat.Thecorpse.

Chapter14:CreatingYourOwnRoutineWhenyouhavemasteredmostoftheyogapositionsinthisbook,includingthesample routines, you may want to branch out to create a personalized yogaroutine.Whenyoumakeupyourownroutine,youhavethefreedomtoaddressyour personal limitations and honor the needs of your body. A personalizedyogaroutinecanflexwithyourincreasedflexibility;youcanadjust it toboostyourpracticetothenextlevelorshapeittoaddressspecificphysical,mental,oremotionalneedsastheyarise.DefineYourObjectivesBeforeyou set out to createyourown routine, first clearlydefineyourgoals.Areyou simply looking for ahealthyway to relieve stress, boost your energyandfeelgreataboutyourself?Doyouwanttouseyogaasameansofphysicalfitness?Doyouneedtodevelopyourbreathingtechniques?Areyoulookingtotreataspecificphysicaloremotionalcondition?Theseareimportantquestions;youranswerswillhelpyoufocusyourroutineonthethingsthatareimportant.It can alsobehelpful todiscussyour routinewithyourphysician. Amedicalprofessionalwhoknowsyourageandphysical conditionwillbeable toguideyouregardingwhattofocusonandwhattoavoid.Inmy situation, for example, I have a bad shoulder and two bad knees, so Ichoose legposesdesigned tobuildup the strength inmy thighs, to stretch theother leg muscles, and to open up my shoulders, keeping them active andflexible.Myphysicalrestrictionshelpedshapearoutinethatwillbuildstrengthinotherpartsofmybodyaswell– inmycasemybackandwrists– toavoidinjurythatwouldpreventmefromusingyetadditionalyogastrategies.Herearesomeideasforcustomroutinesthatbenefitspecificneeds:

Anti-anxietyposesforacalmmind.Arestorativesequencetohelpyourmusclesrelax.

Anenergizingearly-morningyogaroutinetostartyourdayoffright.Asoothingpre-bedtimeyogaroutinetoimproveyoursleepingpatterns.Balanceandcorestrengthimprovement.Treatmentforspecificailments,suchassciaticaorasthma.

TheLogisticsofYogaNext,you’llneed todeterminewhereyouwillperformyouryoga routineandforhowlong.Ideally,youwouldworkuptoanhourtoanhourandahalfperday,butthisishardlymandatory.Youcanpracticeyogaanywhere,evenifyoucanonlyspare fiveminutesata time. Ipracticeyoga inmy livingroom,atatimewheneveryoneelseisoutofthehouse.Iusuallydomyyogafirstthinginthemorning.However,thesefactorsarecompletelyuptoyou.Dowhateverbestsuitsyourindividuallifestyleandyourneedswhilerespectingyourlimitations.GoForTheAmbianceTo boost your yoga experience, you can always light candles, burn someincense,orreleaseessentialoilsintotheair.Thesecanhelpyoupeelawaythelayersoftensionappliedthroughoutthedayandencourageyoutobepresent,allthere,livinginthemoment.IalsofindithelpfultoplaycalmingmusicwhileIpracticeyoga.IsimplytuneintomyfavoritenaturestationonPandoraRadio(foundatwww.pandora.com).FeelfreetoutilizerelaxingtracksonYouTube–theydon’tcostanythingandcanreallyenhanceyourexperience.Youcanalsopurchaserecordingsdesignedforspecificallyforyoga.Sinceyogaisamind-body-spiritevent,anythingyoucandototameyourbrainandhelpyouremotionssimmerdownwillbehelpful.RoutineElementsOnceyouhaveansweredthemajorquestions–thewhereandwhenofyouryogapractice–youcanthenbegintomapoutyourroutine.Isuggestyoureviewthepreviouschapters,markingtheposesthatfityourlifestyle,goals,andneedsthebest. For example, if you have a knee injury, you can review the chapter onyoga for legs and choose from the poses that don’t have contraindications for

knee injuries. Strengthening the tissues inneighboring areas canprotect fromre-injuryandmaycontributetohealing.Manyposesthatfocusonotherpartsofthebodywillprovidemodifications forcommon injuries thatwouldotherwiseprecludetheiruse.Check which yoga poses you can transition into most smoothly, to create aneffectivesequence.Thebestpartaboutyogaisthat,whilemanyposesfocusona specific part of your body, the process of transitioning into a pose ofteninvolvesothermuscles,makingyogaveryeasilyawhole-bodyactivity.Remembertoincludeawarm-uponthefrontendofyourroutine.This isveryimportant for preparing both your body and yourmind to reap the benefits ofyoga. Youcanuse the informationprovided inChapter3, togetyoustarted.Themountainpose,asfirstintroducedinChapter3,isagreatstartingpoint;it’susedasthebasisofmanyotherasanas.Sinceit’sprobablythefirstposeyou’llmaster, its sheer simplicity can ease your mind and body into “yoga time”withoutthestressofrememberingwheretoputyourhandsandfeet,andhowtocoordinateitallwithyourbreath. Sunsalutationsarealsoabasicandsimplewaytoeaseintoayogaroutine.Ifyouarejuststartingtoexploreyoga,don’tattempttocreateyourownroutinerightaway. Aswithanytypeofphysicalactivity,yourownroutineoftenwillevolvenaturally,asyougainproficiencyinperformingthevariousposes.Yourpersonal routine will develop through trial and error. I’ve tried many poses;someare lessneedful;othersare toouncomfortable. I leaveoutanything thatcausespainandwhatisbeyondmybodytoexecute,keepingtheposesthatworkwellformeandaddressthecurrentneedsofmybody.Irecommendperformingeachposeinapredeterminedsequence.Doingsocanreally help you memorize how to properly execute each individual pose. Atfirst, you may need a written list to aid your memory, but after consistentrepetition,yourmindandbodywillknowwhattodonextandyouwillbeabletosmoothlytransitionbetweenposes.Re-evaluate your yoga practice every few months. Especially if you’re abeginner, you’ll notice after a few weeks that some of the poses you had toforego because they were just too uncomfortable to attempt have becomeattainable, and those thatwere challenging are easilymanaged. What pushedyou to your limit may even be found enjoyable over time. Even experienced

yoga practitioners will continue to progress in their abilities andmay be findthemselves able to perform poses that were previously “out of reach”, somequiteliterally.

ConclusionIhopethisbookwasabletohelpyoulearnhowbeneficialyogacanbetoyou,while giving you clear instructions that showed you how to perform themostpopularposeseasilyandwithconfidence.The benefits of yoga are seemingly endless. You have seen how yoga cansupport your health by helping to improve your posture, by energizing yourinternalorgans,bybuildingstrengthandsuppleness intoyourmuscles,andbysupporting yourmental and spiritualwell-being. Whatever your age, you caneasilybegintopracticeyoga,usingtheinstructionsinthisbook.Evenphysicalinjuriesandactivityrestrictionsarenoobstacle.Withmorethanahundredyogaforms from which to choose, many of which offer modifications toaccommodate specific injuries, youwill be able to stretchand strengthenyourentirebody. Frombeginningyogapositions toadvancedposes,younowhaveaccesstothebestofyoga,accessiblepracticesthatcanbringincreasedhealthtoeverypartofyourbody,mind,andspirit.Bestofall,youcandoyogainthecomfortandprivacyofyourownhome!Noneed to spend precious funds on expensive classes, not to mention theexpenditureofgasand the time it takes toget there! Youryogicpracticecaneasilyworkintoyourlifestyleanddailyroutine.Aposehere,amudrathere,andbeforeyouknow it,youhavestretchedandstrengthenedyourentirebodyandkeptyourmindenergizedthroughouttheday!Didyoupurchasethisbookasabeginner,lookingforastartingpoint?Youcanbegintoday.Pickarelaxingandopenareawhereyoucanpracticewithminimaldistractions. Start off easy, but don’t let time constraints prevent you fromexperiencingyoga’samazingeffects.Youcanbeginnowbyselectingoneofthebeginner-level poses andgivingyourself fiveminutes of serenity. Tomorrow,do the same thing. Before you know it, you’ll bewell on yourway, helpingyourselftothebesthealth-boosting,life-givingpracticesyoucouldeverchoose.Areyoualreadyfamiliarwiththebasicsofyogabutarelookingtobreakoutofoldboringroutines?Areyoulookingtodevelopacomprehensiveyogapracticethatwilltrulyhelpyou,body,mindandspirit?Theintermediateandadvanced

posesmaybejustwhatyouneedtoboostyourpracticetothenextlevel.Giveyourselfagift;allocatealittletimefromyourbusyscheduletoassesswhatyourbodyneeds,thenselectthespecificyogaposesdesignedtoaddressthoseneeds.Iencourageyoutoreviewthevariousposesandselectafewthatwillstretchyouslightly beyond what you already know. You have already experienced thehealingpowerofyoga;nowdiscoverthedeeperwellofenergy,innercleansing,and spiritual/mental awareness that is storedup in these additionalyogaposesandmudras.Review your current yoga practice in light of the powerful information inChapters 13 and 14. Ensure that you are working each part of your body bychoosingpositionsfromeachofChapters3through12.Adjustyourroutinebyadopting the practices that can benefit you themost. As you implement yourchanges,pay special attention tohowyourbody,mind, and spirit aregrowingand changing. In three weeks, perform another review to evaluate theeffectiveness of your changes. Tweak your plan as needed to get the mostbenefits. Beforeyougetbored, swapouta fewoldposes forsomenewones,alwayspayingattentiontoyourbodyanditsneeds.Do this before you get distracted by the demands of life. Do it now! Innerwholenessandouterstrengthawaityou.Thanksforreading.IfthisbookhelpedyouorsomeoneyouknowinanywaythenIinviteyoutoleaveanicereviewrightnow.Itwouldbegreatlyappreciated!

MyOtherBooksBesuretocheckoutmyauthorpageat:https://www.amazon.com/author/susanhollisterUK:http://amzn.to/2qiEzA9Orsimplytypemynameintothesearchbar:SusanHollisterThankYou