Essential Yoga: An Illustrated Guide to Over 100 Yoga Poses and Meditations

Essential Yoga: An Illustrated Guide to Over 100 Yoga Poses and Meditations

Olivia H. Miller

Language: English

Pages: 240

ISBN: 0811841154

Format: PDF / Kindle (mobi) / ePub


From the author of the best-selling Yoga Deck comes Essential Yoga -- the only hatha yoga book to offer this many poses (over 100), this many illustrations (over 180), and this many suggested sequences (over 50). Practical and interactive, it focuses on the poses themselves, providing clear, concise instructions and detailed illustrations for each, all in a lay-flat format that's easy to refer to during yoga practice. It also includes six classic moving meditations (such as Sun Salutation and Camel Vinyasa), 10 beginner-to-advanced sessions, and 48 mini-sequences designed to build strength for specific activities or alleviate health problems. Essential Yoga combines physical poses (asanas), breathing exercises (pranayamas), and meditations (dhyanas) into a simple and complete reference guide for yoga practitioners of all levels. Along the way, author Olivia Miller provides guidance on proper technique and alignment; modifications for beginners or those with knee, neck, or back pain; suggestions for preventing injury; and ways to keep a regular practice interesting and active. For beginners as much as experts looking for one complete book that has it all, Essential Yoga is it.

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Toward the shin, press out through the heel, and lightly touch the top of your thigh with your fingers. • Lower your leg. Now straighten both legs on the floor and compare how they feel. Notice the difference between them. • Repeat with the opposite leg. FIG. 3 ALTERNATING LEG LIFTS (Prthak Nalaka Udayana) Remember that in this warm-up, it doesn’t matter how far you lower your legs. What is important is that your lower back remains flat on the floor. If your back starts to arch as.

Floor; alternate one leg and then the other for several breaths. FIG. 2 is this illo to be replaced w/ curved back version? FIG. 3: • Raise your left leg straight up toward the ceiling. Don’t allow the left hip to raise higher than the right hip. Rotate your left foot a few times in one direction and then the other. Alternate flexing your left foot and pointing your toes several times. • Return your left leg to the floor. • Raise your right leg, performing the same foot stretches. •.

(below). Jnana mudra, or “knowledge gesture,” is often used to enhance concentration. This classic hand gesture, which represents the union of human and divine consciousness, is made by gently touching tips of the thumbs and index fingers, completing an energy circuit in the body. Should you need to lie down during meditation choose either Legs-Against-Wall (page 133) or Corpse (page 127). In Corpse pose, place a rolled towel or bolster beneath the backs of your knees so there is no strain or.

Minutes or longer) (page 122) Child pose (page 110) Legs-Against-Wall (page 133) Any meditation (5 minutes or longer) (pages 136 to 143) GENERAL SESSION II (1 HOUR): Corpse (page 127) Full Body Stretch (page 44) Spider (page 121) Leg Lifts (page 50) Bridge (page 120) Supine Butterfly (page 55) Knee Down Twist (page 45) Spinal Rocking (page 49) Half Shoulderstand (page 130) to Plough, with toes resting on chair or bolster (avoid pressure on neck or head).

The annual International Journal of Yoga Therapy and the triannual Yoga Studies newsletter, as well as access to IAYA’s professional referral service. International Yoga Teachers Association and Yoga for Health Foundation, 23 Morgan Street, Thornleigh NSW 2120 Australia. The International Yoga Teachers Association provides yoga teacher training and professional development. The Yoga for Health Foundation offers correspondence courses that specifically consider the yogic concept of the whole.

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