The Complete Idiots Guide to Yoga Illustrated

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The Complete Idiot's Guide to Yoga, Third Edition walks readers through the basics of stretching, breathing, and meditation.

This third edition is completely reformatted to include twice as many illustrations (300+)!

A must-have for anyone interested in giving yoga a try-non-intimidating and easy-to-follow exercise

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The Complete Idiot's Guide to Yoga, Third Edition walks readers through the basics of stretching, breathing, and meditation.

This third edition is completely reformatted to include twice as many illustrations (300+)!

A must-have for anyone interested in giving yoga a try-non-intimidating and easy-to-follow exercise

Read More Show Less

Product Details

  • ISBN-13: 9780028644677
  • Publisher: Alpha Books
  • Publication date: 4/1/2003
  • Series: Complete Idiot's Guide Series
  • Edition number: 3
  • Pages: 352
  • Product dimensions: 7.96 (w) x 10.40 (h) x 0.79 (d)

Table of Contents

Part 1 Yoga Union and You 3
1 Everybody's into Yoga 5
What Is Yoga? 6
Yoga Is Occident Insurance 7
Yoga Is a Great Stressbuster 7
Yoga Promotes Whole-Body Fitness 8
Yoga Is Healing Power 9
My Yogi, Myself 10
Yoga Sets You Free 12
2 How Comfortable Are You in Your Body? 15
A Self-Test for the Yoga-Challenged 16
What Your Body Is Telling You, and Whether It's Good News 17
The Shape You're In 18
Your Body and Yoga 101 21
3 Yoga Body Power: Fitness Beyond Stretching 27
Yoga Means Connection 27
Are You Off-Balance? 28
Tapping Into Your Yoga Power Source 29
Yoga vs. Other Exercise 31
Ecstasy: Yoga Union 36
4 Yoga Mind Power: Relax, Center, Flow 39
A Fight-or-Flight World 40
Concentration, Relaxation, Meditation 40
From Full Mind to Mindfulness 42
Relax Past Your Boundaries 43
Find the Zone--and Move In! 44
Go with the Flow Right Here, Right Now 45
Release Your Inner Delight 47
Part 2 Getting Spiritual with Yoga 49
5 The Yoga Tradition: Many Types of Yoga 51
People Practiced Yoga in 2500 B.C.E. 51
How Yoga Was Made 52
East Meets West 52
Yoga Studies All Religions 53
In Search of the Sacred (Svadhyaya) 53
Planting the Seeds: Yoga Branches for All Growing Personalities 54
Can You Do Yoga Without Being Spiritual? 58
Why Practicing Yoga Is So "Right Now" 59
6 Walking Yoga's Eightfold Path 61
Yoga Don'ts: Just Say No (Yamas) 62
Yoga Do's: Just Say Yes (Niyamas) 66
Are You Wearing Your Walking Shoes? More Yoga Pathways 68
7 Hatha Yoga: Union with the Universe 73
Strike a Pose 73
Standing Poses 74
On the Floor 78
Know Thyself 79
Joining the Sun and the Moon 80
Training the Body to Free the Mind 82
Achieving Vitality 85
Stabilizing the Body's Energies 85
Part 3 Starting Your Yoga Practice 87
8 Are You Kidding? My Body Won't Do That! 89
Loose Clothing and an Open Mind 89
I Don't Think My Body Will Do That 90
No Pain, Supreme Gain 92
Finding the Edge vs. Feeling the Burn 93
Don't Forget to Breathe 94
9 Where and When Do You Practice Yoga? 97
Choosing a Yoga Class 97
Finding Your Personal Guru 99
Going Solo at Home 100
When to Practice Yoga 104
Sticking With It 106
Yoga Bytes at Home, School, and Work 108
Yoga Renewal 110
10 Crafting Your Personalized Yoga Practice 113
Define Your Purpose 113
Sense Your Style 114
A Yoga Essay Test You Can't Fail 114
Let's Get Personal 116
Yoga Ground Rules 117
Part 4 Strength: Postures to Build Endurance 121
11 What Do You Stand For? 123
Tadasana: Mountain Pose 123
Trikonasana: Triangle, the Happy Pose 125
Parshvakonasana: Side Angle Stretch 127
Virabhadrasana: Warrior Pose 128
Natarajasana: Shiva Pose 131
Utkatasana: Lightning Bolt Pose 131
Balance Poses 133
Birdland 140
12 Bending Over Backbends 145
Open Up and Laugh More 145
Bhujangasana: Cobra Pose 146
Shalabhasana: Locust Pose 147
Dhanurasana: Bow Pose 148
Urdhvamukha Shvanasana: Upward Facing Dog 149
Kapotasana: Pigeon Pose 149
Matsyasana: Go Fish 150
Ustrasana: Camel 152
Cakrasana: Doin' Wheelies! 152
13 Upside Down and All Around! 155
Maricyasana: Spinal Twist 155
Setu Bandha Sarvangasana: Bridge Pose 157
Wallflower Stretch 158
Sarvangasana: Shoulderstand 159
Halasana: Plough Pose 160
Dolphin Stretch 161
Shirshasana: Headstand 162
Vrichikasana: Scorpion Pose 164
Adho Mukha Vrksasana: Handstand 165
Part 5 Calm: Postures to Quiet the Body and Mind 167
14 Are You Sitting Down? 169
Flooring It 169
Baddha Konasana: Butterfly Pose 170
Virasana: Be a Hero! 171
Gomukhasana: Holy Cow! 172
Cradle Rock 173
Meditative Poses 173
Lotus and Beyond 177
15 Controlling the Power of Breath 181
Prana, the Universal Life Force 181
Breath Control = Mental Control 184
Blow Your Mind 185
Pranayama Plus 190
Modified Mountain Breath 190
16 Chakras, Mudras, Maniras, and Mandalas 195
Meet Your Chakras 195
Poses to Power Your Chakras 197
The Healing Power of Chakras 198
Mudra Magic 200
Mantras: Beyond Om 201
Mandalas: Goin' 'Round in Circles 202
17 Take the Forward Path 205
Forward-Bending Basics 205
Mudhasana: Child's Pose 206
Uttanasana: Standing Head to Knees Pose 207
Forward Bend with V-Legs Pose 208
Parshvottanasana: Feet Apart Side Angle Pose 208
Janu Shirshasana: Sitting One Leg Pose 209
Paschimothanasana: Sitting Forward Bend Pose 210
Ardha Baddha Padma Pashchimottanasana: Bound Half Lotus Pose 210
Yoga Mudra: Ego Be Gone! 212
Naukasana: Boat Pose 213
Santulangasana: Balancing Chalice Pose 214
Kurmasana: Tortoise Pose 214
Adho Mukha Shvanasana: Downward Facing Dog Pose 215
18 Dead to the World 219
How to Be a Corpse 219
One for All, and All for Om! 220
When the Easiest Is the Hardest 221
Open Up and Let Go: The Body 222
Open Up and Let Go: The Mind 223
Quest for Peace 225
Part 6 Yoga Sessions: Energy Flow 227
19 Vinyasana: Moving with the Sun and the Moon 229
Sweat with the Rhythm 229
Uttanatavasan: Leg Lifts 230
Banarasana: Lunge Pose 231
Surya Namaskara: Sun Salutation 232
Chandra Namaskara: Moon Salutation 234
Create Your Own Flow 235
Moving with the Universe 239
20 Yoga in Five Minutes or Fifteen Minutes 241
Yoga in Five Minutes 241
Yoga in Fifteen Minutes 244
21 Yoga in Thirty Minutes or an Hour 251
Thirty-Minute Session: Downward Facing Dog Dig It 251
Yoga in an Hour: Strength-Building Oasis of Peace 253
Part 7 Living Your Yoga 257
22 Partner Yoga: For Two--or More! 259
Double Your Insight 259
Postures for Partners: Part 1 260
The "S" in Sex Stands for "Spirituality" 262
Postures for Partners: Part 2 262
Yokids 265
Yoga for All Ages and Stages 266
23 For Women Only 271
The Truth About Beauty 271
Managing PMS with Yoga 272
Going Full Cycle: Celebrating Menstruation 273
So You're Having a Baby! 275
New Mama Yoga 278
Easing Through Menopause 279
24 Yogi Is What Yogi Eats 283
Gunas Gracious! 283
What's Your Nature? 285
Moderation in All Things (as If You Didn't Know!) 288
C'mon, Vegetarian? 290
25 Yoga and Healing 293
What Makes You Sick? 293
Physical Cleansing 295
Beyond Cleansing 296
Yoga for Those Nagging Complaints 296
Eyestrain Drain 300
When It's More Serious 301
A Glossary 304
B Farther Along the Yoga Path: Suggested Reading 311
C Yo Joan! 315
Index 317
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