Basic Yoga Postures and Series In A Day For Dummies

Learn basic yoga postures and series in a day? Easy.

Want to start enjoying the benefits of yoga today? The secret's
out--you can quickly get up-to-speed on the basics of yoga and
begin your workout with the help of this fun guide.

Basic Yoga Postures & Series In A Day For Dummies
gives you an easy-to-follow introduction on the essential beginning
elements of yoga. It's packed with tips and advice for staying
balanced while maintaining proper posture (when sitting or
standing) and step-by-step instructions for basic yoga
sequences.

• An overview on the basic philosophy and benefits of Yoga

• Essential keys to posture, sitting, and standing

• The mechanics and practice of breathing during Yoga
  practice

• A recommended routine for beginners

• Online component takes you beyond the book with bonus content
  and features

Get ready to start reaping the many benefits of this ancient
practice with Basic Yoga Postures & Series In A Day For
Dummies.

Autorentext
Georg Feuerstein, Ph.D. (Saskatchewan, Canada) has written more than 30 books on such topics as yoga, tantra, and spiritual transcendence. Larry Payne, Ph.D. (Los Angeles, CA) is an internationally respected Yoga teacher and workshop leader.

Zusammenfassung
Learn basic yoga postures and series in a day? Easy. Want to start enjoying the benefits of yoga today? The secret's outyou can quickly get up-to-speed on the basics of yoga and begin your workout with the help of this fun guide.

Basic Yoga Postures & Series In A Day For Dummies gives you an easy-to-follow introduction on the essential beginning elements of yoga. It's packed with tips and advice for staying balanced while maintaining proper posture (when sitting or standing) and step-by-step instructions for basic yoga sequences.

• An overview on the basic philosophy and benefits of Yoga
• Essential keys to posture, sitting, and standing
• The mechanics and practice of breathing during Yoga practice
• A recommended routine for beginners
• Online component takes you beyond the book with bonus content and features
  Get ready to start reaping the many benefits of this ancient practice with Basic Yoga Postures & Series In A Day For Dummies.

Inhalt

Introduction 1

What You Can Do In A Day 1

Foolish Assumptions 2

Icons Used in This Book 2

Chapter 1: The Ins and Outs of Yoga and Breathing 3

A Brief Introduction to Yoga 4

Breathing Your Way to Good Health 5

Taking high-quality breaths 6

Relaxing with a couple of deep breaths 7

Practicing safe yogic breathing 7

Reaping the benefits of yogic breathing 8

Breathing through your nose (most of the time) 9

What if I can't breathe through my nose? 9

How about breathing through my nose all the time? 9

The Mechanics of Yogic Breathing 10

Appreciating the complete yogic breath 11

Belly breathing 11

Belly-to-chest breathing 12

Chest-to-belly breathing 13

Starting out with focus breathing 15

Realizing the power of a pause 16

Partners in Yoga: Breath and Postural Movement 16

Chapter 2: Please, Be
Seated 19

Understanding the Philosophy of Yoga Postures 20

Looking at the Many Variations of Sitting 21

Chair-sitting posture 21

The easy posture: Sukhasana 23

The thunderbolt posture: Vajrasana 24

Chapter 3: Standing
Tall 27

Standing Strong 27

Exercising Your Options 28

Mountain posture: Tadasana 29

Standing forward bend: Uttanasana 30

Triangle posture: Utthita trikonasana 32

Warrior I: Vira Bhadrasana I 33

Warrior II: Vira Bhadrasana II 34

Standing spread-legged forward bend: Prasarita pada
uttanasana 36

Downward-facing dog: Adhomukha shvanasana 37

Chapter 4: Steady as a Tree: Mastering Balance
39

Getting to the Roots of the Postures 39

Balancing Postures for Graceful Strength 40

Warrior at the wall: Vira Bhadrasana III variation 41

Balancing cat 42

The tree posture: Vrikshasana 43

The karate kid 44

Standing heel-to-buttock 45

Chapter 5: Dynamic Posture: The Sun Salutation
47

Gliding Through the 7-Step Kneeling Salutation 48

Advancing to the 12-Step Sun Salutation 50

Chapter 6: A Recommended Beginners' Routine
53

Starting Off Slowly and Wisely 53

Trying Out a Fun Beginners' Routine 54

Corpse posture 54

Lying arm raise 55

Knee-to-chest posture 56

Downward-facing dog 56

Child's posture 57

Warrior I 58

Standing forward bend 59

Standing spread-legged forward bend 60

The karate kid 61

Corpse posture redux 62

Chapter 7: Where to Go from
Here 63

Taking Your First Steps 63

Visiting dummiescom 64