Essential Yoga: One-Hour Classes You Can Take at Your Own Pace

Essential Yoga: One-Hour Classes You Can Take at Your Own Pace

by Sarah Herrington

NOOK Book(eBook)

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Essential Yoga is perfect for the beginning student who wants to begin practicing yoga—and getting the benefits—immediately. Covering all of the essential skills, poses, and postures, this essential guide breaks down the practice into 24 one-hour lessons that readers can take at their own pace whether they want to do several lessons in a row orone lesson per day, week, or month. Step-by-step photos, captioning, timing instructions, and tip/caution sidebars take the guesswork out of learning and get readers up to speed in no time.

Product Details

ISBN-13: 9781610587426
Publisher: Fair Winds Press
Publication date: 04/01/2013
Sold by: Barnes & Noble
Format: NOOK Book
File size: 20 MB
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About the Author

Sarah Herrington is a writer and yoga specialist living in New York City. She has been featured intheOprah magazine O and the New York Daily News. An expert contributor for wellness site Mindbodygreen (, Sarah has also written about yoga and mindfulness for NY Yoga magazine and Yoga City NYC. She is a yoga teacher trainer at Yoga to the People.

Table of Contents

I Yoga Right Now 10

II Your Essential Course 40

Salute the Sun 42

Mountain Pose Tadasasana 43

Forward Fold Uttanasana 44

Plank 46

Chaturanga Chaturanga Dandasana 48

Upward-Facing Dog Urdhva Mukha Svanasana 50

Downward-Facing Dog Adho Mukha Svanasana 52

Warrior I Virabhadrasana I 54

Warrior II Virabhadrasana II 56

Balance That Body 58

Spinal Arm Balance 59

Tree Pose Vrksasana 60

Standing Split Urdhva Prasarita Eka Padasana 62

Bird of Paradise Svarga Dvidasana 64

Warrior III Virabhadrasana III 66

Dancer's Pose Natarajasana 68

Crow Pose Bakasana 70

Side Crow Pose Parsva Bakasana 72

Yogic to the Core 74

Your Core Bandhas 75

Plank Variations: Side Plank 76

Forearm Plank 77

Boat Pose Paripurna Navasana 78

Boats in Action 80

Yoga Bicycles 82

Tip Toe Cat 84

Knee to Nose 86

Swing Pose Lolasana 88

Fire Up 90

Breath of Fire Bhastrika Pranayama 91

Chair Pose Utktasana 92

Camel Pose Ustrasana 94

Bow Pose Dhanurasana 96

Superhero Pose 98

Bridge Pose Setu Bandhasana 100

Full Wheel Pose Urdhva Dhanurasana 102

Shoulder Stand Salamba Sarvangasana 104

Twist Yourself Fit 106

Eagle Pose Garudasana 107

Revolved Half Moon Parivrtta Ardha Chandresena 108

Thunderbolt Twist 110

Standing Spinal Twist Katichakrasan 112

Seated Spinal Twist Ardha Matsyendrasana 114

Thread the Needle 116

Compass Pose Parivrtta Surya Yantrasana 118

Full Lotus Pose Padmasana 120

Moonlight Wind-Down 122

Hero's Pose Virasana 123

Seated Forward Fold Paschimottanasana 124

Butterfly Pose Baddha Konasana 126

Happy Baby Pose Ananda Balasana 128

Cat to Cow Marjaryasana to Bitilasana 130

Child's Pose Balasana 132

Pigeon Pose Eka Pada Kapotasana 134

Corpse Pose Savasana 136

How to Ace a Studio Class 138

III Work It Out 140

Sun Salutations 142

Sun Salutation A 142

Sun Salutation B 143

Yoga 24/7 144

Morning Pump-Up 144

Afternoon Break 145

Evening Zen 145

The Yogi's Challenge 146

Advanced Sequence 1 146

Advanced Sequence 2 147

Advanced Sequence 3 147

Firing Up 148

Fire up Sequence 1 148

Fire Up Sequence 2 148

Fire Up Sequence 3 149

Strengthen and Tone 150

Muscle Sequence 1 150

Muscle Sequence 2 151

Yoga Fixes for Busy People 152

Sleepy No More 152

Facing Fear 153

Lower-Back Tension Release 154

Stress Buster 155

Upper Body Blast 156

Belly Toner 157

Post-Work Decompress 158

Relax Me Now 159

About the Author 160

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