Table of Contents
Introduction 1
A Yogi Looks like You! 7
1 What Is Yoga? 11
Kriya: Self-Awareness Through Ritual 13
Jnana: Questioning to Find Self-Knowledge 20
Bhakti: The Foundation of Self-Love 22
Hatha: Focus on the Body 27
Raja: The Eight Sutras 29
Karma: Giving to Others 31
Yoga Is for All Bodies: Beauty Standards and Big-Body Positivity 33
2 Starting Your Big Gal Yoga Practice
Types of Yoga 39
Creating a Home Practice 40
Joining a Studio 45
Get in Gear: Yoga Clothes, Props, and Mats 47
Get Ready to Begin: Finding Your Motivation 58
Opening Your Practice: Santosha 61
Pranayama: Yoga Breathing 62
3 The 30-Day Big Gal Yoga Challenge
The Big Gal Yoga Challenge 69
Day 1 Warm-Ups 70
Day 2 Cat Pose and Cow Pose 79
Day 3 Mountain Pose and Palm Tree Pose 82
Day 4 Standing Backbend 86
Day 5 Forward Fold 89
Day 6 Low Lunge 94
Day 7 Plank Pose and Four-Limbed Staff Pose 98
Day 8 Cobra Pose 102
Day 9 Child's Pose 106
Day 10 Downward-Facing Dog 110
Day 11 Warrior 1 and 2 114
Day 12 Wide-Legged Forward Fold 118
Day 13 Chair Pose 122
Day 14 Flow Days 1-13 Poses 125
Day 15 Extended Triangle Pose 128
Day 16 Goddess Pose 132
Day 17 Garland Pose 136
Day 18 Tree Pose 139
Day 19 King Dancer Pose 142
Day 20 Half Moon Pose 145
Day 21 Reverse Warrior 148
Day 22 Extended Side Angle Pose 151
Day 23 Bow Pose 155
Day 24 Pigeon Pose 158
Day 25 Lizard and Half Monkey 162
Day 26 Bridge Pose and Wheel Pose 167
Day 27 Half Lord of the Fishes Pose 172
Day 28 Flow Days 15-27 Poses 175
Day 29 Supfne Spinal Twist 178
Day 30 Bound Angle Pose 181
You Made It! 184
More Yoga Flow Sequences 184
Aerial Yoga 187
Acro Yoga 190
4 You Can't Change the Past; You Can Change the Future
You Can't Change the Past; You Can Change the Future 195
Don't Put Your Life on Hold 197
Conclusion 199