The Complete Idiot's Guide to Yoga Illustrated: 4th Edition,9781592574889

The Complete Idiot's Guide to Yoga Illustrated: 4th Edition

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Edition: 4th
ISBN13: 9781592574889
ISBN10: 1592574882
Format: Paperback
Pub. Date: 2006-05-02
Publisher(s): DK Publishing, Inc.
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Summary

Completely restructured to focus more on the how-to components of yoga, this step-by-step guide replaces photos with all-new two-color line illustrations that not only show readers what the various yoga postures look like, but how to get in and out of them easily and painlessly. Non- intimidating and easy-to-follow exercises show readers just how fun and relaxing yoga can be.

Author Biography

Joan Budilovsky began her yoga and meditation studies in 1976 and currently serves on several college faculties in Illinois as a yoga, massage, and meditation instructor.
Eve Adamson is a freelance writer, student of meditation, and co-author of many Complete Idiot-'s Guides.
Carolyn Flynn is editor of SAGE, a women-'s magazine that appears in the Albuquerque Journal.

Table of Contents

Part 1: Let's Do Hatha Yoga
2(50)
Yoga Union: Body and Mind Together
4(8)
What Is Yoga?
5(2)
Body Benefits
6(1)
The Learning Curve
6(1)
What Yoga Is Not
7(1)
Set Your Mind Free
7(1)
Your Body and Yoga
8(2)
Where Do You Stand?
8(1)
Your Personal Energy Cycle
9(1)
The Muscle and Bone Connection
9(1)
Mind Meet Body, Body Meet Mind
10(1)
Coming Back to Center
10(1)
It's All in Your Mind!
10(1)
Carry It Forward
11(1)
Yoga's Spiritual Tradition
12(10)
The Origin of Yoga
13(1)
Planting the Seeds: Yoga Branches for All Growing Personalities
14(3)
Yoga's Rules to Live By
17(1)
Yoga Don'ts: Just Say No (Yamas)
17(2)
Yoga Do's: Just Say Yes (Niyamas)
19(1)
Yoga's Other Pathways
20(1)
Yoga Embraces All
21(1)
Hatha Yoga Basics
22(12)
Strike a Pose
23(1)
Standing Poses
23(5)
Posture Perfect
24(1)
Warrior Spirit
25(1)
Forward Bends
26(1)
Backbends
26(1)
Twists
27(1)
Inversions
27(1)
On the Floor
28(1)
Seated Poses
28(1)
Meditative Poses
28(1)
Prone Poses
29(1)
Vinyasana: One Thing Leads to Another
29(1)
Joining the Sun and the Moon
30(3)
Balancing Prana
30(2)
One Body ... or Three?
32(1)
What It All Means
33(1)
Starting Your Yoga Practice
34(6)
Choosing a Yoga Class
35(2)
Your Clothing: Keep It Loose
36(1)
An Equipment Commitment
37(1)
Going Solo at Home
37(1)
Setting Up Your Practice Area
37(1)
Multimedia Yoga
38(1)
Yoga on the Net
38(1)
When to Practice Yoga
38(1)
Essential Yoga Basics
39(1)
Optimize Your Yoga Workout
40(12)
Yoga Ground Rules
42(4)
Breathe and Hold Poses Peacefully
42(1)
Do Counterposes to Stay Balanced
43(1)
Expand and Contract
44(1)
Twistin' and Turnin'
45(1)
Finding the Edge vs. Feeling the Burn
46(1)
More About Prana: Breathe
46(3)
Moving In and Out
47(1)
Energizing and Holding Energy
48(1)
Yoga and the Rest of Your Fitness Regimen
49(2)
Yoga Union
51(1)
Part 2: Strength: Postures to Build Endurance
52(62)
What Do You Stand For?
54(28)
Tadasana: Mountain Pose
56(2)
Continuing the Challenge: Visualization
56(1)
Continuing the Challenge: Namaste, or Prayer Pose
56(2)
Trikonasana: Triangle, the Happy Pose
58(3)
Easing into the Pose: Standing Side Bend
59(1)
Modified Triangle
59(1)
Continuing the Challenge: Revolved Triangle Pose
60(1)
Parshvakonasana: Side Angle Stretch
61(1)
Virabhadrasana: Warrior 1 Pose
62(1)
Easing into the Pose: Arching
62(1)
Continuing the Challenge: Intensifying Your Strength
62(1)
Warrior 2
62(2)
Warrior 3
64(3)
Continuing the Challenge: A Warrior Vinyasana
65(1)
Continuing the Challenge: Three Warriors
66(1)
Natarajasana: Shiva Pose
67(1)
Easing into the Pose: Visualization
67(1)
Continuing the Challenge
67(1)
Utkatasana: Lightning Bolt Pose
68(2)
Continuing the Challenge: Squat on Heels and Toes
69(1)
Plank Pose
70(1)
Vashishthasana: Arm Balance
71(1)
Easing into the Pose: Loose Limbs
71(1)
Continuing the Challenge: A Variation
71(1)
Vrikshasana: Tree Pose
72(4)
Easing into the Pose
72(2)
Ardha Baddha Padmottanasana: Standing Half Bound Lotus Pose
74(1)
Easing into the Pose: Laying the Foundation
74(1)
Continuing the Challenge: An Inversion
74(1)
Continuing the Challenge: Extended Hand-to-Toe Pose
74(2)
Garudasana: Eagle Pose
76(1)
Ardha Chandrasana: Half Moon Pose
77(1)
Bhujapidasana: Crow Pose
78(2)
Kukkutasana: Rooster Pose
80(1)
Mayurasana: Peacock Pose
81(1)
Journey of a Lifetime
81(1)
Bending Over Backbends
82(16)
Open Up and Laugh More
83(1)
Bhujangasana: Cobra Pose
84(2)
Easing into the Pose: It's the Spine, Baby
84(1)
Continuing the Challenge: Backward Boat
84(2)
Shalabhasana: Locust Pose
86(2)
Easing into the Pose: Single-Leg Locust Pose
86(1)
Continuing the Challenge
86(2)
Dhanurasana: Bow Pose
88(2)
Easing into the Pose: Half Bow
88(1)
Easing into the Pose: Preparing for Full Bow
88(1)
Continuing the Challenge: Rocking Bow
88(2)
Urdhvamukha Shvanasana: Upward Facing Dog
90(1)
Kapotasana: Pigeon Pose
91(1)
Matsyasana: Go Fish
92(2)
Easing into the Pose: Half Fish Pose
92(1)
Continuing the Challenge: Full Fish Pose
92(2)
Ustrasana: Camel
94(1)
Cakrasana: Doin' Wheelies!
95(3)
Easing into the Pose: Modified Wheel Pose
95(1)
Continuing the Challenge
96(2)
Upside Down and All Around!
98(16)
Maricyasana: Spinal Twist
100(1)
Bound Knee Spinal Twist
100(1)
Lying Down Spinal Twist
100(2)
Setu Bandha Sarvangasana: Bridge Pose
102(2)
Easing into the Pose: Half Bridge
102(1)
Continuing the Challenge: Extended Bridge
102(2)
Wallflower Stretch
104(1)
Sarvangasana: Shoulderstand
105(1)
Halasana: Plough Pose
106(2)
Easing into the Pose
106(1)
Continuing the Challenge: Hands-to-Feet
106(2)
Dolphin Stretch
108(1)
Shirshasana: Headstand
109(3)
Easing into the Pose
110(1)
Continuing the Challenge: Variations
111(1)
Vrichikasana: Scorpion Pose
112(1)
Adho Mukha Vrksasana: Handstand
113(1)
Part 3: Calm: Postures to Quiet the Body and Mind
114(58)
Are You Sitting Down?
116(16)
Dandasana: Staff Pose
118(1)
Baddha Konasana: Butterfly Pose
119(1)
Virasana: Be a Hero!
120(1)
Gomukhasana: Cow Pose
121(1)
Easing into the Pose: A Yoga Strap
121(1)
Easing into the Pose: Cradle Rock
121(1)
Sukhasana: Easy Pose
122(1)
Vajrasana: Kneeling Pose
122(2)
Padmasana: Lotus Pose
124(4)
Easing into the Pose: Neck Stretch
124(1)
Continuing the Challenge: Bound Lotus Pose
124(2)
Continuing the Challenge: Lion in Lotus Pose
126(1)
Continuing the Challenge: Tolasana, Scales Pose
127(1)
Padandgushtasana: Big Toe Pose
128(1)
Mudra Magic
129(2)
Namaste Mudra: A Little Respect
129(1)
Aum Mudra: Simply Divine
129(1)
Jnana Mudra: Be a Wise Soul
129(1)
Buddhi Mudra: How Enlightening!
129(1)
Continuing the Challenge: Seeing the Light
129(1)
Mudras for Meditation
130(1)
Mantras: Beyond Aum
131(1)
Controlling the Power of Breath
132(12)
Prana, the Universal Life Force
134(2)
Om Exhalation
136(1)
Ujjayi: Drawing Breath
136(1)
Bhastrika: Bellows Breath
136(1)
Kapalabhati: Skull Shining
137(1)
Shitali: Cooling Breath
137(1)
Nadi Shodhana: Alternate Nostril Breathing
138(1)
Pranayama Plus
139(1)
Modified Mountain Breath
139(1)
Namaste Breath
140(1)
Sun Breath
141(1)
Weighted Breath
141(1)
Yoga Ball Breath
142(1)
Crocodile Breath
143(1)
Take the Forward Path
144(20)
Forward-Bending Basics
146(1)
Mudhasana: Child's Pose
147(1)
Easing into the Pose
147(1)
Continuing the Challenge: Elongated Child's Pose
147(1)
Forward Bend with V-Legs Pose
148(1)
Easing into the Pose
148(1)
Continuing the Challenge
148(1)
Uttanasana: Standing Head to Knees Pose
149(1)
Easing into the Pose: Bending Your Knees
149(1)
Easing into the Pose: Support
149(1)
Parshvottanasana: Feet Apart Side Angle Pose
150(1)
Janu Shirshasana: Sitting One Leg Pose
151(1)
Paschimothanasana: Sitting Forward Bend Pose
152(1)
Ardha Baddha Padma Pashchimottanasana: Bound Half Lotus Pose
153(3)
Easing into the Pose: Hamstring Stretch
153(1)
Continuing the Challenge: Archer Pose
154(1)
Continuing the Challenge: Foot-to-Head Pose
155(1)
Yoga Mudra: Ego Be Gone!
156(1)
Naukasana: Boat Pose
157(1)
Santulangasana: Balancing Chalice Pose
158(1)
Kurmasana: Tortoise Pose
159(1)
Adho Mukha Shvanasana: Downward Facing Dog Pose
160(4)
Continuing the Challenge: Heel Toe Stretches
162(1)
Continuing the Challenge: Heel Lift
162(1)
Continuing the Challenge: Elbow Dog
162(2)
Dead to the World
164(8)
Relaxing the Bodymind in Corpse Pose
166(2)
One for All, and All for Om!
168(1)
When the Easiest Is the Hardest
168(1)
Beneath the Layers: The Body
168(2)
The Lower Body
169(1)
The Upper Body
169(1)
The Ultimate Facial
170(1)
Beneath the Layers: The Mind
170(1)
Dream a Little Dream
170(1)
Give Your Mind a Breather
171(1)
Soaring Beyond
171(1)
Part 4: Living Yoga
172(34)
Yoga for Two---or More!
174(12)
Double Your Insight: Poses for Partners
175(5)
Be a Mountain Range
176(1)
Warrior 2 Pose for Two
176(2)
Stretch and Pull
178(1)
Lengthen Your Spines Together
178(2)
Sex and Spirituality: Poses for Couples
180(5)
Massage Your Spines Together
180(1)
Forward Bend Together
181(1)
Forward Bend and Backbend Together
181(1)
Hero Pose for Two
182(1)
Boat Pose for Two
182(1)
Candlesticks for Two
183(1)
Partner Tree
184(1)
All in the Family
185(1)
For Women Only
186(12)
The Truth About Beauty
187(1)
Managing PMS with Yoga
188(2)
Going Full Cycle: Celebrating Menstruation
190(1)
So You're Having a Baby!
191(2)
New Mama Yoga
193(2)
Easing Through Menopause
195(2)
Celebrate Your Femininity
197(1)
Yoga Eases Aches and Pains
198(8)
Yoga Activates Healing
199(1)
Yoga for Those Nagging Complaints
200(3)
Oh, My Aching Back
200(1)
Oh, My Aching Head
200(1)
Why Am I So Tired?
201(1)
Why Can't I Sleep?
202(1)
Breathing Clear: Yoga and Colds
202(1)
Eyestrain Drain
202(1)
Digesting It All
203(2)
Sthala Basti (Ground Colon Cleansing): Elimination = Illumination!
203(1)
Tummy Toner
203(1)
Arthritis
204(1)
Asthma, Allergies, and Respiratory Problems
205(1)
Yoga and Your Healing
205(1)
Part 5: Yoga Sessions
206(65)
Vinyasana: Moving with the Sun and the Moon
208(18)
Finding Your Rhythm
209(2)
Breath Sets the Beat
210(1)
Bodymind in Motion
210(1)
Warming Up with Uttanatavasan: Leg Lifts
211(2)
Single Leg Lift
211(1)
Double Leg Lift
212(1)
Sun Salutations
213(1)
Warming Up for the Sun: Banarasana
213(1)
Surya Namaskara: Sun Salutation
214(4)
Easing into the Pose: Seated Sun Salutations
216(2)
Chandra Namaskara: Moon Salutation
218(2)
Create Your Own Flow
220(4)
Warm Wonder Vinyasana
220(2)
Solar Flare Vinyasana
222(1)
Mild and Mindful Vinyasana
223(1)
Moving with the Universe
224(2)
Yoga in Five Minutes or Fifteen Minutes
226(12)
Yoga in Five Minutes
228(4)
Session 1: Butterfly Take Flight
228(1)
Session 2: Triple Stretch
229(1)
Lengthen and Balance
230(2)
Yoga in Fifteen Minutes
232(6)
Session 1: Calm and Collected
232(2)
Session 2: Inversion Interest
234(2)
Session 3: Move and Groove
236(2)
Yoga in Thirty Minutes or an Hour
238(33)
Thirty-Minute Session: The All-Over
239(4)
Yoga in an Hour: Strength-Building Oasis of Peace
243(5)
Appendixes
A Yo Joan!
248(5)
B Meet Your Chakras
253(6)
C Glossary
259(6)
D Along the Yoga Path: Suggested Reading
265(6)
Index 271

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