Yoga For Beginners Simple Yoga Poses To Calm Your Mind and Strengthen Your Body

YOGA FOR BEGINNERS
YOGA FOR BEGINNERS
2
YOGA
FOR BEGINNERS
Simple Yoga Poses to Calm Your Mind
and Strengthen Your Body
by Cory Martin
Copyright © 2015 by Althea Press, Berkeley, California
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CONTENTS
ACKNOWLEDGEMENTS 6
PREFACE 8
CHAPTER ONE CHAPTER FOUR
Basics 11 Sequences 139
CHAPTER TWO CHAPTER FIVE
Practice 31 Nutrition 165
CHAPTER THREE CHAPTER SIX
The Essential Meditation 175
Yoga Poses 61
CHAPTER SEVEN
Yoga for You 193
YOGA POSE LIBRARY 206
GLOSSARY 212
RESOURCES 214
INDEX 215
ACKNOWLEDGMENTS
A book is never written overnight or completed alone. I have

been blessed with a team of teachers, editors, friends, and
family who’ve made this all possible.
Thank you to Brian Hurley and the folks at Callisto Media
for giving me the platform to combine my two biggest loves,
writing and yoga. To all the others who contributed to this
book, including Katy Brown and Tom Bingham, thank you
for your hard work and dedication.
To the teachers who taught me how to be a yoga teacher:
James Brown and Alexandria Crow, thank you for teaching
me everything you know. I would not be qualified to write
this book if it weren’t for you. Nicole Sciacca, thank you for
kicking my ass and being the first to say “you should become
a teacher.” Without your support I would still be the quiet girl
in the back of the class.
To all the teachers who taught me how to put a sentence
together: Mr. Boetel, Mr. Bird, Mrs. Watson, T.C. Boyle, and
Aimee Bender, thank you for helping me to find my voice
as a writer. To the teachers who taught me yoga when I was
just a beginner: Meghan Kennedy Townsend, Elise Joan,
David Romanelli, and Brock Cahill, thank you for your
patience. Without your classes I never would have stuck
with this practice.
6
To my Mom and Dad, thank you for always encouraging
me to do the things I love, and supporting every crazy career
idea I ever had. You taught me to follow my dreams and
never give up. To my baby sister Cassie, thank you for willing
to be my yoga guinea pig. Your constant feedback on my
classes makes me a better teacher. To my Greg, thank you for
reading early pieces of this book. Your unending support and
love kept me typing away.
And finally, to all my students, thank you for trusting me
to be your guide. Your smiling faces day in and day out are
why I do what I do.
Namaste.
ACKNOWLEDGMENTS
7
PREFACE
I always thought of myself as a fairly athletic person. But my

first yoga class? That was impossible. I struggled through
every moment of it, dripped sweat all over my mat, and cursed
inside my head, wondering how someone could become so
attached to this stupid practice. It was physically demanding,
and I was too worried about my quivering thighs and that
acrobatic person on my left to feel any sense of calm.
But during the last five minutes of class, when I was lying
on my back in the final resting pose, I finally understood the
hype. Suddenly, my body relaxed. All the negative thoughts
about yoga that were running through my head evaporated.
Everything I had been fretting about disappeared. And I
wondered: If I’m feeling this good after my very first try, what
will happen if I keep coming back?
I went back to yoga the very next day, and for months
after I continued to experiment with the practice. Over time
that feeling I had at the end of my first class became more
and more present in my daily life. And while that might
sound all hippy-dippy, I promise you it’s not. Yoga is about
feeling good and making bright all the places in your life that
seem dark. This is what yoga has provided to me over the
years, and it’s the reason I decided to become a yoga teacher.
8
I’ve been practicing yoga for over ten years, and I’ve
taught in Los Angeles for nearly five. My students have met
with me at small studios and exclusive gyms. I’ve instructed
corporate clients on the beach and hundreds of others on the
Santa Monica Pier. People of all shapes, sizes, and experience
levels show up for my classes, and I lead them through a
sequence of healthy, safe, mindful poses.
Some of my students show up to become enlightened,
or at least less stressed. Others practice yoga to fit into their
skinny jeans. Regardless of why someone practices yoga, I
make it my mission to impart everything I know in a fun and
approachable way. Sometimes we rock out to Led Zeppelin.
Other times we practice yoga in complete silence.
Whether you want to learn the physical poses or you
simply want to understand the philosophy behind the prac-
tice, you will find it all here. Yoga for Beginners is your guide,
and I’m excited to be your teacher. As I say at the beginning
of my classes, “This practice is all about you, so let’s explore
how yoga can fit into your life.”
PREFACE
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CHAPTER ONE
Basics
Now that you’ve met me, I think it’s time
to meet yoga. What is it? Where did it
come from? What are its benefits? Is it a
workout, or is it something else?
There are many aspects of yoga, and they

might not all appeal to you. However,
it helps to understand them in order to
find the style of yoga that suits you best.
For me, it started as a purely physical
practice. Soon, it became a lifestyle. For
you, it might be completely different. But
that’s the beauty of yoga: You decide how
it should exist in your life. So let’s get
down to the basics.
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What Is Yoga?
Yoga is now. That’s it. That’s all there is to know. Good night
and thank you.
Okay, it’s far more than that. But that sentence, Yoga is
now, is the whole thing boiled down to three words.
The problem is that “now” is a pretty hard concept to put
into practice in our daily lives. Have you ever tried to live in
the moment, right here, right now, with no distractions and
no other thoughts in your head? It’s difficult. That’s why a
man named Patanjali, who lived during the second century
BC, wrote the Yoga Sutras as a guide to yoga. “Yoga is now”
is the first of his 196 sutras. But it’s only the beginning of
his teachings.
Patanjali, who is considered to be the founder of the
philosophy of yoga, defines yoga as the ability to cease
identification with the movements of the mind—in other
words, to “live in the now.” The literal translation of yoga is
“to yoke” or “union” or “to join.” Modern yogis translate this
as the union of the mind and the body. This is why when
most of us think of yoga, we think of Down Dog or fancy
balancing poses. Much of the work that we do in the physical
practice of yoga is meant to carry over into our mental states.
For example, if we hold a pose and work through some
discomfort in our thighs or our arms, then we learn to
understand that when we are faced with the pain that comes
from the difficult times in our lives, we have the strength to
get through it. The physical helps the mental and vice versa;
therefore, one cannot exist without the other, and that is why
we have yoga—or the union of the two.
YOGA FOR BEGINNERS
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The Eight Limbs of Yoga
Patanjali understood that there was more to yoga than just
moving the body. Achieving the now is hard work. Using the
lessons of his Sutras, he broke yoga down into the following
eight areas or “limbs,” known as ashtanga.
YAMAS
self-control
NIYAMAS
methods of discipline
ASANAS
physical postures
PRANAYAMA
breath work
PRATYAHARA
assistance with withdrawing from the senses
DHARANA
concentration
DHYANA
meditation
SAMADHI
absorption or liberation from the mind and the body
As you can see, yoga is more than just a kickass workout.

Asanas—the physical postures—are just one part of the yoga
practice. In order to comprehend yoga as a whole, we need
to understand all eight of these principles.
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I recognize that for now these Sanskrit terms probably
mean nothing to you, and you might just want to move on to
the poses. That’s perfectly fine. However, if you begin to prac-
tice yoga in a yoga studio or start to follow videos online, it is
inevitable that some of these Sanskrit words will come up in
one or more of your classes. That is why I mention them here,
so they will reveal themselves in ways that help you.
Besides asana, the most referenced of the branches of
ashtanga are the first two principles: the yamas and niyamas.
Patanjali breaks down each of these into five different areas,
which are described below.
Yamas
The yamas describe ways in which we can control our
actions and our reactions. The five yamas are as follows:
1. Ahimsa
2. Satya
3. Asteya
4. Brahmacharya
5. Aparigraha
AHIMSA
Ahimsa literally translates to “not injury.” The easiest way to
think about it is like the doctor’s Hippocratic oath, which
says, “First, do no harm.” It is the guiding principle that
physicians use in making any major medical decision.
According to ahimsa, it should guide yoga practice as well.
YOGA FOR BEGINNERS
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This principle can be as simple as the lessons taught to
kids, such as do not hit and do not fight, or it can get more
complex in the form of exercising restraint. Examples of this
are not talking ill of others or trying not to harbor hatred of
those who have done wrong. But ahimsa doesn’t solely apply
to how to treat others. It applies to how you treat your own
body as well. In a sense, it asks you to be your own doctor.
Ahimsa encourages you to consider the following issues:
✦ Preventing injury or sickness
✦ Learning to rest when you’ve overdone it
✦ Finding ways to cope with stress at work or home
Some yogis also translate ahimsa to being vegan and not

harming animals. This works great for some, but not for all.
Deciding what it means to do no harm to your body can be a
personal matter.
SATYA
Satya is the practice of honesty—not only with others but
also with yourself. Being truthful is one of the biggest les-
sons that you can translate to the yoga mat. Once you start to
learn the poses, how can you be honest with yourself? How
can you listen to your body and understand when you’ve
pushed it too far or not far enough? Practicing satya can help
you feel better about yourself.
ASTEYA
Asteya is the practice of not stealing. It can also mean not
coveting the things that belong to others, whether they are
material or intangible. It’s the practice of letting go of jealous
feelings and ceasing to compare yourself with others.
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BRAHMACHARYA
Brahmacharya is perhaps the most interesting yama. It has
been translated to mean abstinence, and Patanjali did believe
in celibacy. However, in today’s modern world that might
not be possible, so we translate this one to mean “not spend-
ing your time on things that waste your energy.” There are
plenty of examples of this. Perhaps you’re always saying yes
to every invite you get and you’re exhausted. Maybe you’re
holding on to relationships that no longer serve you or the
other person. Brahmacharya urges you to rid your life of the
things that drain you.
APARIGRAHA
Aparigraha means “nongreed.” This yama encourages you
to stop living in excess. Have you ever had thoughts like,
“If I had more money, or a bigger house, or better clothes,
I would be happy”? Aparigraha encourages you to let go of
those thoughts and be content with what you do have. To
live by the principle of Aparigraha, do your best to derive
happiness from yourself and the love around you rather
than preferring things that you can buy or obtain.
Niyamas
The niyamas consist of the following:
✦ Saucha
✦ Santosha
✦ Tapas
✦ Svadhyaya
✦ Isvara Pranidhana
YOGA FOR BEGINNERS
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These five concepts lay out ways to act in the world.
They encourage you to contemplate how you act as an
individual, consistently.
SAUCHA
Saucha means “cleanliness.” This can mean everything from
keeping the house clean to eating pure and good foods to
freeing your life of things that do not serve you. It’s a simple
concept and one that can relate to just about every aspect
of your life.
SANTOSHA
Translated as “contentment,” santosha is all about being
happy with where you are right now. It’s still fine to have
goals, but even as you strive for them, be content with what
you have in the moment. Have aim and intention, but don’t
be fixated on the outcome.
TAPAS
Tapas means “working through the difficult things in life
in order to create change.” Sometimes in class teachers will
talk about building tapas, which can mean “heat.” This heat
is meant to create a literal change—perhaps by making you
more flexible or stronger or leaner. In the general sense,
however, it is about working through problems and find-
ing solutions. You know that saying, “What doesn’t kill you
makes you stronger”? Well, whoever came up with it might
have read a little bit about tapas.
SVADHYAYA
Svadhyaya is the act of self-study. It asks you to become your
own keeper. Through self-study you begin to learn which
tapas are good for you, which pain is going to help you grow,
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and which pain takes you away from the practice of ahimsa
and causes harm. Svadhyaya concerns taking responsibility
for your life and contemplating what you need to grow.
ISVARA PRANIDHANA
Isvara pranidhana acknowledges that something “out there”
is bigger than humanity as a whole. This principle empha-
sizes that individuals have no real control over anything,
regardless of their belief systems.
Asana
Asana is the physical practice of yoga. These are the poses,
the Down Dogs and the Up Dogs, and all the stretching
and balancing in between. Later, as you learn more about
the physical practice, asana will help you grasp the other
aspects of yoga.
Pranayama
Pranayama is breath work. There are many types of yogic
breathing out there, but one of the simplest is learning to
breathe slowly and deeply. It is said that most people use
only a small portion of their lungs’ capacity to breathe. Mak-
ing a conscious effort to fill your lungs with air can create a
calming effect that relieves stress.
Pratyahara
Pratyahara is the practice of withdrawing from the senses in
order to focus in on your own thoughts, by being able to look
inward. It’s like sitting at your desk to work and turning off
your phone and the Internet so that you don’t get distracted.
YOGA FOR BEGINNERS
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Dharana
Dharana is the ability to concentrate on one thing and let all
else drift away. Think about a professional athlete, the golfer
making that winning putt or the football player running that
last touchdown. He or she is so focused on the task ahead
that everything else disappears. This ability to concentrate
intently leads to taking the next step—meditation.
Dhyana
Dhyana is the practice of meditation. I have a teacher who
describes meditation as being able to tune everything else
out and focus on one thing. She prompts students to focus
solely on their breath and when their minds start to wander
to come back to the breath. This is the simplest way to medi-
tate as discussed later in this book.
Samadhi
Samadhi is the highest point of yoga. It’s that perfect bal-
ance where the mind is calm and the body is in a state of
internal stability. It is what all the other principles of yoga are
designed to help us achieve. It is the ultimate “now.”
BASICS
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A Brief History of Yoga
We’ve touched on some of the history of yoga with Patanjali’s
sutras and the eight principles, but there is still so much to be
known. How did this thing we call yoga come to be?
The history of yoga can be broken down into five periods:
1. Vedic
2. Pre-Classical
3. Classical
4. Post-Classical
5. Modern
Vedic Yoga
The Vedic period of yoga spans the time of 500 to 1000 BC. It
is during this period that the Rig Vedas were written. These
books of hymns are the oldest known scriptures in existence,
and they contain the early beginnings of yoga. Rather than
emphasizing the postures, the Rig Vedas sought to join the
material and spiritual worlds. Everything was based on the
spiritual, and Vedic yogis were adept at focusing their minds
for long periods of time. This focus produced visions that
allowed the yogis to see the root of their very existence.
Pre-Classical Yoga
The Pre-Classical period of yoga is marked by the publica-
tion of the Upanishads, which arrived somewhere between
YOGA FOR BEGINNERS
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the fifth and seventeenth centuries BC. The Upanishads
not only furthered the knowledge of the Rig Vedas, but also
broke them down to explain the ultimate reality and the
transcendental self. These became guides to explain how to
apply the knowledge of the Rig Vedas to your daily life. Later
during this period, the Bhagavad Gita was written. This text
is the first book to be devoted entirely to yoga. It tells the
story of the god Krishna and the solider Ardjuna. This parable
introduces the idea of disassociating with the ego to avoid
difficulties or pain. Today, many yogis reference this text to
explain the letting go of the ego.
Classical Yoga
This period centers around Patanjali’s Yoga Sutras and the
eight principles of yoga, which were discussed earlier in this
chapter. This period produced the idea that the mind and
body were separate and they must be worked on separately
via meditation and asana.
Post-Classical Yoga
During the Post-Classical period, yogi masters began to
focus on the strengths and abilities of the body. They created
a system of physical postures that would challenge the body
and help prolong its life. This system of postures became
Hatha yoga and is the beginning of the asana practice that
we know today. It is here that yogis wrapped their minds
around the concept of living in the moment. The purpose of
the postures was to facilitate concentration and meditation
to reach the state of samadhi, which is the highest mental
state of yoga.
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Modern Yoga
In 1893, Swami Vivekananda came over from India to
address the Parliament of Religions held in Chicago. It was
there that yoga was first introduced to the American public
and the Modern period of yoga began.
The Modern period emphasizes the asanas and efforts
toward uniting the mind and the body. It draws from every
previous period, focusing on works such as the Bhagavad
Gita and Patanjali’s Yoga Sutras. Today, teachers from all over
the world work to spread the knowledge of yoga, and there
are many different styles in existence.
Styles of Yoga
While these styles of yoga all stem from the same historical
roots, they are distinct in their focus and beliefs. Here are
seven of the most popular styles:
✦ Ashtanga
✦ Kundalini
✦ Hatha
✦ Bikram
✦ Kriya
✦ Raja
✦ Iyengar
YOGA FOR BEGINNERS
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Ashtanga Yoga
Not to be confused with Patanjali’s eight-limbed path to
yoga, Ashtanga Yoga is a system of yoga created by Sri K.
Pattabhi Jois. It is known to be one of the most physically
challenging versions of yoga. These series are to be prac-
ticed six days a week, except for moon days—days of the new
and full moon—during which the practitioner will rest. The
Ashtanga style is usually a self-practice. It is done under the
Mysore style, which requires a teacher to assist the student
into poses. Students discover when they are ready to move
on to the next series, much like achieving different belts in
karate. Ashtanga consists of six series, and very few people
have made it to the final one.
Kundalini Yoga
Kundalini was brought to the United States in 1968 by Yogi
Bhajan. It’s called the yoga of awareness and is considered
the most spiritual practice that exists today. Kundalini refers
to the energy that lies dormant at the base of the spine. Prac-
ticing meditation, breath work, mantra, dance, and asana
raises this energy up the spine and out through the chakras.
(A mantra is a chant that supports meditation. A chakra is a
point of energy in the human body.) The goal of Kundalini is
to create a sense of well-being and heightened awareness.
Hatha Yoga
Hatha is the most widely practiced form of yoga, combin-
ing movement with conscious breathing. This system was
developed by Yogi Swatmarama to develop strength and flex-
ibility using a set of physical postures. These poses are meant
to align the skin, muscles, and bones of the body.
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Bikram Yoga
Created by Bikram Choudhury, Bikram Yoga is a set
sequence of 26 postures and two breathing exercises. It
is meant to restore the body to its proper working order,
creating a sense of good health, proper weight, muscle tone,
and flexibility. Bikram Yoga is practiced under a strict set of
guidelines, which includes a room heated to 105 degrees
with 40 percent humidity. Only teachers who have trained
under Bikram can teach the Bikram method.
Kriya Yoga
Kriya yoga is an ancient system brought to the West by
Paramahansa Yogananda. Kriya is a system of meditation
using breath, concentration, and a meditation technique
meant to accelerate one’s spiritual growth. It focuses on
controlling the breath.
Raja Yoga
Raja yoga is sometimes referred to as Royal yoga. It is known
as the yoga of the mind. The premise of the practice is this:
The mind controls the world. Controlling the mind makes it
possible to control the world around us. The biggest part of
the practice is meditation. Other techniques are included,
such as asana and breath work. These are meant to teach
practitioners to calm their minds and bring them to one
point of focus.
Iyengar Yoga
Iyengar is based on the eight limbs of yoga described in
Patanjali’s Yoga Sutras. Founded by BKS Iyengar in 1937,
YOGA FOR BEGINNERS
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Iyengar is a system of postures that focuses on alignment
and breath control. It is a form of Hatha yoga that is char-
acterized by its great attention to detail. Iyengar was one of
the first teachers to use props in order to make yoga more
accessible to everyone—beginners, advanced, seniors, those
who are ill, and all others.
What Yoga Can Bring to Your Life

According to the latest Yoga in America study conducted by
Sports Marketing Surveys USA on behalf of Yoga Journal in
2012, there are 20.4 million Americans who practice yoga,
and 44.8 percent of them consider themselves to be begin-
ners. When asked in the survey why people are doing yoga,
the top five reasons for starting were as follows:
1. Flexibility (78.3 percent)
2. General conditioning (62.2 percent)
3. Stress relief (59.6 percent)
4. To improve overall health (58.5 percent)
5. Physical fitness (55.1 percent)
I can tell you from my own experience that all five of

these reasons are excellent and valid reasons to come to
yoga. However, there is far more to be gained from yoga
than strength, flexibility, good health, and less stress.
As one of the few forms of exercise that also focuses on
the mental aspect of health, yoga’s list of benefits is quite
long. The following sections offer you a small sampling of
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what you can expect when you start to practice, but don’t be
surprised if you notice other changes happening as well.
Increasing Your Sense of Space

Proprioception is the ability to understand how your
body moves in space. It’s me standing at the front of the
room asking you to step your right foot forward and point
your toes straight ahead. You do this without having to
look down. By focusing on alignment in the poses, yogis’
proprioception increases.
Supporting Weight Loss

As a system of exercise that can increase your heart rate and
build muscle, yoga inevitably makes weight loss possible. But
one of the other benefits of yoga is that many people begin
to eat more mindfully. Because they start to feel better over-
all, they start to make healthier choices for their bodies.
Adding to Your Strength

The poses require you to hold your own body weight in a
variety of ways. This stresses your muscles in a manner that
encourages them to get stronger, much like lifting weights.
Enhancing Flexibility
This is the obvious benefit that comes to mind when you
think of yoga. Stick with the practice. You’ll find that your
joints become more mobile and you wake with less stiffness.
YOGA FOR BEGINNERS
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Improving Balance
Many poses in the practice work on balance, but one of the
major components of every pose is engaging the core mus-
cles. Doing so teaches you to center your body and achieve
physical balance with ease. This balance sometimes starts to
transfer into our daily lives as well. So, you might also create
a better work-life balance, too.
Easing Stress
Yoga gives you the tools to relax, either through asana,
breath work, or meditation. Breathing in a deep mindful
manner calms the nervous system. The physical practice
produces endorphins, and meditation brings clarity. (Endor-
phins are hormones that produce a feeling of well-being.)
Perfecting Your Posture

Yoga strengthens the muscles of the core (generally, the
abdomen and lower back), which causes your body to seek
out a more proper upright position. It also keeps the spine
supple and its surrounding muscles flexible.
Improving Circulation
Yoga has many proven benefits for the heart, including
lowering blood pressure and lowering heart rate. Also, the
movement associated with yoga encourages the body’s
lymph fluid to drain more properly. Lymph contains the
white blood cells in the human immune system.
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Enhancing Focus
One of the goals of yoga is to concentrate on the breath and
the alignment of the postures. Doing so clears the mind of
extraneous thoughts. By training the brain to focus like this
on the mat, you are able to focus in your daily life.
Assisting with Sleep

Clearly, you expend energy when you move your body and
are therefore more tired at the end of the day. But because
yoga also works on easing stress and creating focus, it
becomes easier to slip off into slumber at night.
Adding to Your Inner Strength

As your body gets stronger and more flexible, you tend to
gain a confidence that you might not have had previously.
Through tapas (the heat you create to initiate change), you
might find that experiences in your life improve without you
having made a conscious effort.
Protecting Yourself from Injury

Because the asana practice of yoga focuses on strength and
flexibility, many people will find that their bodies become
stronger and more resistant to injury than they were prior to
beginning yoga.
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Improving Athletic Performance
Yoga strengthens the body and makes athletes agile and
strong. It also brings a new sense of clarity or focus to
athletes that they can use to improve their performances.
If you name a sport, I guarantee you can find someone who
has created a system of yoga poses that will produce sport-
specific results and prevent common injuries.
Managing Chronic Conditions

Many different types of yoga have sprung up to help
people deal with specific needs. There is pre-and post-
natal yoga that helps expectant and new mothers adapt to
the changes in their bodies. Yoga for the aging can help
keep seniors active and free from injury. Yoga practice can
also benefit those managing diseases such as diabetes or
multiple sclerosis.
Regardless of your physical capabilities, if you have a
desire to practice yoga, there is a way to do it. It’s simply
a matter of sorting through your options and finding a
practice that works best for you to create the greatest array
of benefits.
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CHAPTER TWO
Practice
A saying has been popping up in the yoga
world lately that sums it up perfectly:
“practice, not perfection.” In order to reap
the benefits of practicing yoga, you have
to put in the work, but your efforts don’t
have to be perfect. You simply need to
commit to practicing yoga on a regular
basis. But how do you do that? And what
do you need? Here are some answers to
these very good questions.
Making a Commitment
The best way to practice yoga is regularly and often. How-
ever, this does not mean that you have to commit an hour
and a half of your day to flowing through the poses. In fact
if you have just one free minute a day, you can do yoga.
Remember those eight principles of yoga?
1. Self-control (yamas)
2. Methods of discipline (niyamas)
31
3. Physical postures (asanas)
4. Breath work (pranayama)
5. Withdrawing from the senses (pratyahara)
6. Concentration (dharana)
7. Meditation (dhyana)
8. Meditative absorption or liberation from the mind

and the body (samadhi)
This is where they come into play. Because yoga is more

than a purely physical workout, you can find the time and
space to practice some element of it every day. For example,
do a simple breathing exercise where you spend a minute
decompressing. Take five minutes to stretch out the tight-
ness in your hips and shoulders from sitting at a desk all
day. Practice an entire sequence that gets your heart pump-
ing and your body moving. Maybe it’s as easy as keeping
your promise to practice one of the yamas like santosha, or
contentment, for the day. No matter what form your com-
mitment takes, the objective is to do yoga daily in order to
maximize its benefits over time.
Here are a few simple ideas to help you commit to a
regular practice:
SET ASIDE A SPECIFIC TIME EVERY DAY. Practice some form

of yoga, whether it’s meditating, breath work, a few
poses, or a whole sequence of poses. Pick a time that you
can commit to every day and stick to it. Set an alarm on
your phone to remind you, put it in your calendar, leave
a sticky note on your bathroom mirror. Do something to
make the practice a part of your life.
YOGA FOR BEGINNERS
32
PUT YOUR MAT OUT AT NIGHT. Seeing your mat in the
morning can be a positive reinforcement. Set it next to
your front door when you leave for work or go out for
some other reason. That way, when you return home,
your mat will be the first thing you see.
REWARD YOURSELF FOR COMMITTING TO YOGA. Perhaps

you want a new mat or a new pair of yoga pants or you
simply want a treat at your favorite restaurant. Set up
a system that makes sense to you and reward yourself
every week for committing to your practice.
FIND A YOGA CHALLENGE ON SOCIAL MEDIA. Look up the

hashtags #yoga or #yogaeverydamnday to find teach-
ers all over the world, then join a challenge that fits with
your experience. These challenges will not only teach
you new poses, but they also will hold you accountable
for doing some form of yoga daily.
SET AN INTENTION.Ask yourself, “Why am I doing yoga?”

Once you figure out the reason, remind yourself of it
daily. Find something that inspires and encourages you
to keep going. This can be a word, a quote, a mantra, or a
goal. Find something positive that moves you and focus
on it every time you come to the mat.
FOCUS ON ONE OF THE YAMAS OR THE NIYAMAS. Let it be

your guide for the day or the week in all that you do.
For example, if you pick satya, every time you make a
decision to do something, wonder, Am I being truthful?
Am I being honest with myself and others?
LISTEN TO MUSIC. There is something about good music

that will get you up and moving. While this might not
PRACTICE
33
work if you intend to meditate, it will certainly get you off
the couch and onto your mat if you’re feeling lazy.
GET A FRIEND TO JOIN YOU. Maybe you can practice

together every day. Perhaps you check in with each
other to make sure you’re keeping up with your practice.
Whatever it is, find someone to keep you accountable.
BE KIND TO YOURSELF. Do not beat yourself up if you miss

a day or you fail to meet one of your goals. Accept it for
what it is and move on. Practice ahimsa (doing no harm)
and remember “practice, not perfection.”
Once you’ve committed to the practice, it is important

to find a place where you feel comfortable doing yoga. Not
everyone has empty rooms with nice bamboo floors like
many yoga studios, so be ready to get creative with this.
Clearing a Space
I live in Los Angeles, where rents are high and space is lim-
ited. Rentals seem to come with some form of an obligatory
beige carpet. For the longest time I hated practicing at home
because I never felt comfortable: The carpet was too squishy,
I had to move my couch, and the lights in the living room
were in my eyes. But then one day I got creative and decided
to test out my galley kitchen. I laid out my mat on the lino-
leum floor and found that I could move with ease. Because
some of the counters and cabinets stuck out at just the right
heights, I was actually able to improve my practice by using
these items as props. I share this story because I want you to
YOGA FOR BEGINNERS
34
know that no matter what your living situation is, I am cer-
tain that you can find a space that works for you.
Once you find this space, claim it as your yoga spot.
Regardless of its dual purpose as a kitchen or your living
room, take note that this is going to be your place of refuge.
This is where you’ll come to let go of your day, clear your
mind, and move your body.
As you start to practice yoga, you begin to tune out the
exterior world. Suddenly, the only things that matter are
those that are on your mat. This is one of the benefits of the
practice. If you can start to think of your yoga space as a spe-
cial place, then when you step onto your mat, it will be that
much easier to focus on what your body and mind are doing.
It will be easier to let go of the things that do not serve you.
Choosing Clothing
Now that you’ve got your yoga spot, what are you going to
wear? Truthfully, if you’re in the privacy of your own home
and you want to wear your birthday suit, go for it. However,
if you’re looking for something a little more modest, certain
fabrics and types of clothes are more suited to moving in and
out of the poses than others. For example, big baggy T-shirts
make yoga difficult. When you’re in Down Dog and your
head is toward the ground and your hips are lifted, guess
where that shirt is going? Right over your face. Unless you’re
planning on doing yoga blindfolded, fitted tops are best
because they allow you to move without distraction.
As for pants or shorts, there are plenty of options on the
market. Because yoga has become such a big business, most
PRACTICE
35
brands and stores carry yoga clothes. When shopping, look
for things that are comfortable. Then, try them on and move
around. Here’s a little test for pants. In the dressing room,
bend at your hips and reach for your toes. If the pants stay
up and they’re not see-through, they’ll work. If the waist-
band starts to creep toward your thighs and you can see your
undergarments, look for a different pair. Men’s pants tend to
be a little looser and a little less transparent than women’s.
Again, try them on. Make sure you can move freely in them
without getting caught in the fabric and without having
them sink down.
Getting Your Props

Once you’ve got your clothing figured out, there are a few
more things you might need to help your practice. These
items are listed in order of necessity.
YOGA MAT: This is a definite must-have. When shopping

for a mat, place your hand on it to see if it slides easily.
If it does, look for a different mat. You want a mat that
has some stickiness or grip to it so that when you’re
moving through the poses or holding them for extended
periods of time, your hands and feet do not slip or slide.
YOGA BLOCKS: These come in pretty standard sizes, and

you really can’t go wrong with your purchase. Stay away
from anything that is too squishy, which might collapse
if you put any weight on it; otherwise, any yoga block
should work. If you’re purchasing blocks, then buy two.
Having the second one will make some of the poses
easier to access.
YOGA FOR BEGINNERS
36
YOGA STRAP: Yoga straps are pretty standard as well. They
should be approximately as long as you are tall or even
longer. Make sure there is a metal or plastic attachment
on one end that allows you to make an adjustable loop.
BOLSTER: This is like a giant, superfirm pillow. These are

great for relaxing or restorative poses. Of course, you can
also just use a pillow or two to get the same effect.
BLANKET: Yoga blankets are usually made of wool and

are pretty strong and durable. They have many different
uses, but again, you can improvise by using any blanket
you have around the house.
Setting Up Your Space

After you have all the essentials you might need, you’ll want
to set up your yoga space:
1. Lay down your mat.
2. Place your props close by.
3. Keep the blocks at the front of the mat and put

everything else to the side.
When you’re finished practicing, roll up your mat and

put it away. If your space is limited like mine, use a basket
or other container to hold your mat and all your props. Keep
everything together and store it conveniently so you’re ready
to practice again tomorrow.
Once you’ve got your mat laid out and you’re dressed in
your yoga clothes, it’s time to relax.
PRACTICE
37
Relaxing
Relaxation is a key component to yoga. In fact, Patanjali says
it best:
Practicing yoga in a relaxed manner with

strength creates harmony within the body.
SUTRA 2.46, STHIRA SUKHAM ASANAM
Sthira means “strong and steady.” Sukham means “com-

fortable and relaxed.” Combine these two and you get an
asana, or pose that works to create a happy body.
Here’s a simple way to demonstrate the important bal-
ance between strength and relaxation:
1. Sit up straight in a comfortable position.
2. Notice which of your muscles are working and

which ones are not. Your core is engaged to keep you
upright, but your shoulders are relaxed.
3. Tense your shoulders and bring them toward your

ears. Suddenly this becomes a very uncomfortable
pose. There is no way you’d be able to hold this for
any extended period of time.
4. Relax your shoulders. Now sitting there doesn’t seem

so hard, does it?
This is sthira sukham asanam in action, the balance of

strength and relaxation that creates a healthy yoga practice.
Another essential element is breathing.
YOGA FOR BEGINNERS
38
Breathing
Like the correlation between strength and relaxation, the
body and the breath share a similar link. This connection
is called vinyasa. If you’ve checked out any yoga classes
in your area, you might have found that they’ve described
them as vinyasa classes. This means they link the breath to
the movement. Almost all yoga practices do this in some
manner or another.
The breath is an extremely important part of the practice.
It helps heat the body and also calms the mind by giving it
something to focus on. However, breathing in yoga is differ-
ent than the breathing you’re probably doing right now as
you read this.
In yoga, you breathe in and out through your nose.
This is a specific method called Ujjayi Pranayama. It is not
required, but it certainly adds to the practice. It’s easy to
learn—in fact, you can try it right now.
1. Place your lips together softly.
2. Breathe in through your nose.
3. Exhale out your nose.
How did that feel? Perhaps the breath you took was
pretty shallow. Maybe you felt like you needed a little more
air. Try it again.
1. Concentrate as you breathe through your nose.
2. Make your ribs expand by filling your lungs with air.
3. Exhale slowly.
PRACTICE
39
Did that feel a little bit better? I’m guessing it did. Take it
one step further.
1. Inhale slowly through your nose.
2. Let your ribs expand.
3. Keep breathing in and let your belly expand.
4. Hold it there at the top.
5. Slowly exhale.
That should’ve felt entirely different than the first breath

you took.
Continue to breathe in this slow, deep manner. As
you get more comfortable with this breathing, add a slight
constriction in the back of your throat, kind of like you were
trying to fog up a mirror. This will create a soft sound, like an
ocean wave that should be barely audible. This breath is the
Ujjayi Pranayama. You’ll hear teachers talk about it a lot as
you move through poses.
Once you learn how to breathe in this manner, you can
use it to relieve stress. Stop at any point in your day, espe-
cially when you’re feeling overwhelmed, and practice this
breathing. After a few breaths you will be more relaxed. Try
it for a minute or two and you might start to experience a
stronger sense of calm.
Now imagine linking the breath with movement. You’ll
get another feeling that might be entirely new to you.
YOGA FOR BEGINNERS
40
Daily Poses
Before we delve deep into asana, or the practice of the phys-
ical postures, I’ll teach you eight poses that you can practice
daily. These are simple postures that aim to bring movement
to your body, stretch out any tightness that may have devel-
oped over your day, help you relax, and keep you committed
to the practice.
You can practice these poses by themselves for a short
period of time or do them all together in sequence. How-
ever you choose to practice them, make sure that you pay
attention to the fundamentals: Find the balance between
strength and ease, and continue to breathe in a slow and
conscious manner.
When it comes to poses that stretch your body, you
never want to overdo it. Find that happy medium in your
stretch and breathe through it. If you cannot breathe in a
slow and controlled manner, you have gone too far and you
should back off the stretch. This advice applies to all the
poses in this book.
PRACTICE
41
Easy Pose
Sukhasana
YOGA FOR BEGINNERS
42
PURPOSE
Sukhasana is meant to be a grounding pose where you can
meditate or practice breath work.
INSTRUCTIONS
Sit evenly on your sit bones and cross your shins in front of
you. There should be space between your calves and your
thighs. Once in the pose, relax your shoulders. Sit up tall.
Take any extreme arch out of your back by using your abs
to draw your lower ribs back into your spine.
BREATHING
If you want to practice ujjayi breathing here, close your eyes
and begin to breathe deeply in and out through your nose.
Remember to fully fill up your lungs. Once you get the hang
of it, aim for a nice, even breath so that the length of your
inhale matches the length of the exhale. Try to do this for a
minute or longer.
MODIFICATIONS
While this is called Easy pose, it isn’t always easy for
everyone. Depending on the bone structure in your hips, this
might be fairly difficult, but do not fret, because there is a
modification for you. To help ease the pose, sit on something
that raises your hips. This can be a bolster, blanket, or
pillow or two.
PRACTICE
43
Seated Twists
Parivrtta Sukhasana
YOGA FOR BEGINNERS
44
PURPOSE
Twists are said to wring out the toxins in the body and
stimulate the digestive system. When it comes to twists, you
always want to twist your torso to the right first and then to
the left, following the direction of the digestive path.
INSTRUCTIONS
To begin, stay seated in Easy pose. Take your right hand and
place it behind your right hip. Put your left hand on the out-
side of your right knee. Inhale and sit up a little taller. Then,
as you exhale use the placement of your hands as anchors
to help you twist a little deeper. Hold for at least five breaths.
Repeat on the other side.
MODIFICATIONS
To modify this pose, you can place a block under your right
hand so that you don’t lose the upright nature in your spine.
If you were seated on a blanket or a different prop in Easy
pose, then continue to stay on that prop here.
PRACTICE
45
Bound Angle Pose
Baddha Konasana
YOGA FOR BEGINNERS
46
PURPOSE
This is a great pose for opening your hips and releasing your
lower back, especially if you’ve spent all day sitting at a desk.
INSTRUCTIONS
From Easy pose, uncross your shins and draw the soles of
your feet together. If this is a lot of stretch for the outsides of
your hips, then place your hands behind you and sit up tall to
support yourself. You can also sit on a blanket here as well. If
your knees are far from the floor, you can also place blocks or
pillows under them for support. This will help ease any strain
you might feel on the outside of your legs.
MODIFICATIONS
If your knees are fairly close to the floor and you want to
deepen the stretch, bend over your legs and draw your fore-
head toward the soles of your feet and your torso toward the
ground. Keep pressing your knees to the ground, but relax
your shoulders and your neck. Hold for at least eight breaths.
PRACTICE
47
Cat/Cow
Viralasana
YOGA FOR BEGINNERS
48
PURPOSE
This pose helps to keep the spine supple and preps the body
for moving with the breath.
INSTRUCTIONS FOR COW

Come to your hands and knees. Place your wrists directly
under your shoulders and your knees directly under your
hips. As you inhale drop your belly. Let your tailbone reach
toward the ceiling and keep your chest wide. This is Cow.
INSTRUCTIONS FOR CAT

To come into Cat from Cow, exhale. Press into your hands
evenly and round through your upper back. Imagine some-
one has his or her hand between your shoulder blades. Draw
your chin to your chest and round through your spine as if
you were trying to push the hand away.
Continue to move with your breath, alternating between
Cat and Cow to create movement in your spine. Do this for at
least five breaths.
PRACTICE
49
Low Lunge
Anjaneyasana
YOGA FOR BEGINNERS
50
PURPOSE
This pose is meant to open up your hip flexors, the area at
the top of your thigh and front of your hip. If you spend most
of your day at a desk or in your car or you are an avid runner
or cyclist, then these muscles might be particularly tight.
This pose will be especially good for you.
INSTRUCTIONS
From your hands and knees, step your right foot forward
so that it lands just inside your right hand. If this is a lot of
stretch in your hips and groin area, then take two blocks
and place them under each hand to give you some relief. To
deepen the stretch, extend your arms up overhead and reach
them alongside your ears. Then, allow your hips to drop
toward the mat. Hold for at least eight breaths. Repeat on
the other side.
CAUTION
One note of caution here is to not let your front knee go
past your ankle. If you sink your hips and notice that this is
happening, step your foot forward until your knee lines up
directly over your ankle.
PRACTICE
51
Sphinx
Bhujangasana II
YOGA FOR BEGINNERS
52
PURPOSE
This pose is considered a gentle back bend and is meant to
open your chest and lengthen the front side of the body.
INSTRUCTIONS
Lie on the mat on your belly. Lift your chest off the ground
and place your forearms on the mat in front of you so that
your elbows are directly underneath your shoulders. Fore-
arms should be parallel to the sides of the mat. Press your
forearms down into the mat and try to drag them backward,
thus making the effort to pull your chest through your arms.
Your upper body should be doing all the work, and your
lower body, especially your glutes, should be relaxed. Hold
for at least five breaths.
PRACTICE
53
Child’s Pose
Balasana
YOGA FOR BEGINNERS
54
PURPOSE
This pose is considered a resting pose. It is a great counter-
pose to a back bend like Sphinx. If at any point during your
practice you need a break, return to this pose.
INSTRUCTIONS
Come to your hands and knees. Separate your knees wider
than your hips and bring your big toes together. Sit back
onto your heels. Walk your hands forward and allow your
belly to drop between your thighs as your ribs rest on the
inner thighs. Bring your forehead to the mat. Keep your arms
extended forward or bring them alongside you. Hold for at
least five breaths.
MODIFICATIONS
If it is difficult to sit back on your heels, try placing a blanket
or bolster on top of your calves and sit on that. This will ease
any back or hip pain.
PRACTICE
55
Legs up the Wall
Viparita Karani
YOGA FOR BEGINNERS
56
PURPOSE
This is a great stress-relieving position. Legs up the Wall is an
effective stretch for your hamstrings. You can also use it in
meditation or for a final resting pose in place of Savasana.
INSTRUCTIONS
Bring your mat to the wall. Sit next to the wall so that your
right hip is pretty close to it and your legs run parallel to the
wall. Lean back into your hands so that you can bend your
knees and lift your legs up the wall. Lie on your back and
straighten your legs up the wall to create an “L” shape with
your body. Move your sit bones as close to the wall as possi-
ble. Now relax your legs, close your eyes, and breathe deeply.
Hold for at least two minutes.
VARIATION #1
To deepen the pose and stretch your inner thighs and ham-
strings, allow your legs to drift apart from each other and
slide down the wall, opening your legs into a “V” shape.
VARIATION #2
To stretch your hips and lower back in this pose, bring the
soles of your feet together and press your knees toward the
wall. The shape of your legs should look exactly how they
looked in Bound Angle pose when you were seated.
Hold each of these variations for at least five breaths.
If you’re looking for a more restorative version of this
pose to help you relax, try placing a blanket or a bolster under
your hips while your legs are straight up the wall. Hold for at
least two minutes.
PRACTICE
57
Finishing the Daily Poses
When you finish doing these eight poses, slowly make
your way up to a seated position. Take a moment to check
in with your body and notice any sensations you might
be experiencing. Do you feel more relaxed? Less stressed?
More open in your hips, back, or legs? Make a mental note of
how you feel now, and then use this knowledge to motivate
yourself to come back to your mat on a regular basis.
Now that you’re on your way to making yoga a daily
habit and you’ve gotten a taste of some of the poses, you’re
probably wondering about the others. When do you get to
move? What about Down Dog, Up Dog, or that fancy pose
you saw in a magazine? There’s so much that the yoga poses
coming up next in chapter 3 can offer; you should be excited
to learn them.
YOGA FOR BEGINNERS
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CHAPTER THREE
The Essential
Yoga Poses
One of the greatest aspects of yoga is the
idea that we can take the lessons learned
on the mat off the mat. Sure, you might
lose weight, tone up, or become more
flexible, but the deeper things you learn
on the mat, like focus and strength, can be
translated into your daily life in a variety
of ways. Take my story for example.
The Power of the Poses

I have always been pretty strong. However, I have also been
incredibly shy my entire life, and those two things never
seemed to go together. But when I started to practice the
poses, I suddenly found myself feeling strength in talking
with others that I never had before. This change became
apparent to me the first time I stood in front of a class full of
students and taught yoga. It was then that I found my new
voice, which was not the shaky one I always had since I was
a shy young girl. It was the one that matched the strength of
my body. Suddenly, all that I had learned on the mat spilled
into my personal and professional lives. While this took years
of practice to find, it is the reason I believe so strongly in the
power of the poses.
61
This power is also why the poses tend to be the core of
many yoga practices today. Practitioners use the movement
of their bodies to learn the subtle and not-so-subtle lessons
in life. As long as you can move your body in some form or
another, even if it’s just to sit comfortably and breathe, then
you too can learn these. But to really grasp these lessons
from the yoga poses, there are five key things to take note of
as you move on your mat:
BREATH: Are you still breathing? Is it forced, or can you

maintain that smooth, even ujjayi breath?
ALIGNMENT: Is your body properly aligned in the pose?

Are your limbs in the right place?
ATTENTION: Where is your attention? Are you thinking

about what you are going to have for dinner? Or, are you
focused on relaxing the parts of your body that need to
relax and engaging those that need to work?
GAZE: Where are you looking? Are you looking at the

clock wondering if it’s over yet, or are you focused on a
singular point that’s appropriate for the pose?
TRANSITIONS: What are you doing to get to the next pose?

Are you moving mindfully with intention, or are you
flopping out of the last pose quickly get to the next?
It might seem overwhelming to focus on these five

things as you’re learning the poses. It will get easier with
practice, and soon you will reap the wide range of benefits
that yoga has to offer you.
YOGA FOR BEGINNERS
62
Practicing the Poses
The following pages describe 36 essential poses. They are
meant to teach the fundamentals from which other more
advanced poses can be built upon. Learning and practicing
these poses prepares you to move on to other ones.
I have broken down the poses into these four sections:
1. Warm-Up
2. Standing Poses
3. Back Bends
4. Cooldown
Under each pose you will find several different

categories, most of which are self-explanatory. The
Preceding pose is like the warm-up to the described pose,
and the Counterpose is the cooldown to the pose.
THE ESSENTIAL YOGA POSES
63
WARM UP
Corpse Pose
Savasana
EFFECT: A GROUNDING POSE FOR THE BEGINNING OF PRACTICE AND

A RELAXING POSE AT THE END • PROPS: BLANKET OR BOLSTER
YOGA FOR BEGINNERS
64
1. Lie on your back. Place GAZE: Close your eyes.
your arms alongside you, PRECEDING POSES: At the

palms face up. Stretch out beginning of practice, none. At
your legs, slightly spread the end of practice, everything.
apart so that you’re com- COUNTERPOSES: All poses

fortable, straight in front of
PRECAUTIONS: To modify to
you on the ground. avoid lower back pain, you
can place a blanket or bolster
2. Let your feet flop out to underneath your knees.
the side naturally.
TIP: Relax your jaw and let
3. Let your body be heavy. your tongue fall away from
the roof of your mouth to help
Relax completely. settle deeper into the pose.
65
WARM UP
Reclined Twists
Jathara Parivartanasana
EFFECT: SPINAL WARM-UP, DETOXES BODY • PROPS: BLOCK
YOGA FOR BEGINNERS
66
1. Lie on your back in GAZE: Toward the ceiling or,
if neck is turned, to the side
Savasana. Bend your right
knee and draw it into your PRECEDING POSES: Savasana
chest. Keep your left leg
COUNTERPOSES: Knees into Chest
relaxed on the ground.
PRECAUTIONS: If the twist
2. Let your right knee fall bothers your lower back, try
over to the left to create a placing a block under the bent
knee once you’re in the twist.
twist. Your right arm can This will prevent you from placing
come out to the right. Twist strain on your lower back.
only as far as you can while TIP: Another version of this twist
keeping the right shoulder is to do it with both knees bent.
on the floor.
3. If it doesn’t strain your

neck, turn your head to
the right. Repeat on the
other side.
67
WARM UP
Down Dog
Adho Mukha Svanasana
EFFECT: ENERGIZING, STRENGTHENING • PROPS: NONE
YOGA FOR BEGINNERS
68
1. Come to your hands and GAZE: Between your
feet or at your navel
knees. Spread your fingers
wide. Make sure your hands PRECEDING POSES: Cat/Cow,
are shoulder-distance apart Plank, Forward Fold
and the creases of your COUNTERPOSES: Mountain

wrists are parallel to the pose, Extended Mountain pose
front of the mat. PRECAUTIONS: If this pose

pulls too tightly on your
2. Tuck your toes under hamstrings or bothers your
and lift your hips up and lower back, bend your knees
to create a sense of ease.
back to create a “V” shape
with your body. TIP: Don’t worry if your heels do
not reach the ground quite yet.
3. Straighten your arms One day they will get there. Keep
pressing evenly into your hands.
and roll the inner part of Press your heels toward the mat.
the elbow forward while
pressing evenly through all
ten fingers. Press your heels
toward the mat.
4. Spin your inner thighs

toward the back wall so
that your heels disappear
behind your second and
third toes.
69
WARM UP
Mountain Pose
Tadasana
EFFECT: CENTERING • PROPS: NONE
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1. Stand at the front of your GAZE: Forward
mat, your big toes touching PRECEDING POSES: Savasana

and your heels slightly
COUNTERPOSES: Down
apart. Spread the weight
Dog, Forward Fold
evenly through all four
corners of your feet. PRECAUTIONS: None
TIP: This is a great time to

2. Stand up tall. Spin your
focus inward on an intention
inner thighs toward the for your practice. This can be
back wall. Engage your one word or a simple mantra.
belly and draw your navel

in. Relax your shoulders.
3. Let your arms relax along-

side you. Your palms should
face toward your body.
71
WARM UP
Extended Mountain Pose

Urdhva Hastasana
EFFECT: STRETCHES SHOULDERS, CENTERS • PROPS: NONE
YOGA FOR BEGINNERS
72
1. From Mountain pose, GAZE: Up toward the space
between your hands
turn your palms to face
away from you. Reach PRECEDING POSES:
through your fingertips. Mountain pose, Savasana
COUNTERPOSES: Standing
2. Keep your elbows
Forward Fold, Down Dog
straight and slowly circle
PRECAUTIONS: If you have
arms up overhead. Bring
any shoulder issues, keep a
your palms together to little bend in your elbows or
touch above you, slightly in do not lift your arms at all.
front of your head. TIP: If your palms do not yet

touch with straight arms,
3. Stand up tall. Spin your stop at the point where your
inner thighs toward the elbows want to bend. Then,
keep working on straightening
wall behind you and draw through your elbows and reaching
your navel in. through your fingertips. This
will help open your shoulders,
and one day your palms will
touch with straight arms.
73
WARM UP
Standing Forward Fold

Uttanasana
EFFECT: STRETCHES HAMSTRINGS, CENTERS • PROPS: NONE
YOGA FOR BEGINNERS
74
1. From Extended Moun- GAZE: Eyes closed or
toward knees
tain pose, reach your arms
out to the side like a “T.” PRECEDING POSES: Mountain
Fold at your hips with a pose, Seated Forward Fold
flat back. COUNTERPOSES: Cobra, Sphinx
2. Keep leading with your PRECAUTIONS: If you have

chest as you continue to any lower back issues,
bend your knees.
fold. When you cannot go
any further, release your TIP: Do not worry if your
hands don’t reach the ground.
hands toward the ground. Keep practicing, and one
day they will touch.
3. Relax your neck. Shift
your weight from your
heels to the middle of
your feet.
75
WARM UP
Half Forward Fold

Ardha Uttanasana
EFFECT: STRETCHES HAMSTRINGS, OPENS

CHEST, ENERGIZES • PROPS: NONE
YOGA FOR BEGINNERS
76
1. From Standing Forward GAZE: Forward to a spot
in front of your mat
Fold, inhale and lift your
torso. Imagine doing Cow PRECEDING POSES: Standing
pose here. Let your belly Forward Fold, Seated Forward
Fold, Cobra, Up Dog
drop and your heart lift.
2. If this is difficult to Forward Fold, Plank
achieve with your hands
PRECAUTIONS: If there is tightness
on the ground, let them in the hamstrings or this bothers
slide up your legs until you your lower back, bend your knees.
can open your chest and TIP: Do not just lift your
take any rounding out of head here; work to find a
tiny back bend in your upper
your back.
back. Imagine pulling your
spine through your chest.
3. Keep the neck and
spine long.
77
WARM UP
Plank
Kumbhakasana
EFFECT: STRENGTHENS ENTIRE BODY

(ESPECIALLY THE CORE), ENERGIZES • PROPS: NONE
YOGA FOR BEGINNERS
78
1. Come to your hands and GAZE: Top of mat or tip of nose
knees. Tighten your belly PRECEDING POSES:

muscles so that your back Mountain pose
is flat and parallel to the
COUNTERPOSES: Down Dog,
ground. Extend your legs Cobra, Up Dog, Chaturanga
behind you. Tuck your toes
PRECAUTIONS: If your wrists are
under so that you end up in sensitive, you can come to your
a push-up position. forearms and do the pose there.
2. Press evenly through TIP: If the pose is too difficult to

hold and your lower belly starts
all ten fingers and spin the to drop toward the ground, lower
inside of your elbows for- your knees directly below you,
but do not lift your hips up.
ward. Draw your lower belly
in to avoid dropping your
hips. Without moving your
hips or legs, gently press
your thighs toward the ceil-
ing to engage them.
3. Press your heels back as

if you’re trying to step on
the wall behind you. At the
same time, draw your chest
forward to lengthen your
spine. Hold.
79
WARM UP
Four-Limbed Staff Pose

Chaturanga
EFFECT: STRENGTHENS ARMS AND CORE,

BUILDS HEAT • PROPS: STRAP
YOGA FOR BEGINNERS
80
1. Start in Plank position. GAZE: Front of mat
2. Shift your body forward PRECEDING POSES:

Plank, Mountain pose
so that your shoulders are
in front of your wrists. COUNTERPOSES: Up Dog, Cobra
3. Hug your elbows in PRECAUTIONS: If you have

shoulder issues or you’re still
toward your ribs and bend building the strength in your arms,
them to a 90-degree angle. keep your knees on the mat.
Never let your shoulders drop
Keep the rest of your body
below the height of your elbows.
in Plank position.
TIP: To perfect your Chaturanga,
try using a strap. Make a loop in
the strap so that when it’s flat, the
edges of the loop hit the edges
of your shoulders. Place the loop
around your arms just above your
elbows. Shift forward and bend
the elbows to a 90-degree angle.
You will know you’ve hit 90 when
the strap hits your sternum and
reaches across your rib cage.
81
WARM UP
Cobra
Bhujangasana
EFFECT: HEART OPENING, STRENGTHENS LOWER BACK • PROPS: NONE
YOGA FOR BEGINNERS
82
1. Lie facedown on your GAZE: Slightly up
mat. Bend your elbows and PRECEDING POSES: Plank,

place your hands alongside Chaturanga, Sphinx,
your lower ribs so that your Half Forward Fold
elbows are stacked directly COUNTERPOSES: Down Dog,

over your wrists. Standing Forward Fold

2. Press the tops of your
lower back issues, keep your
feet into the mat. Roll your chest low and do not fully
inner thighs toward the straighten your arms.
ceiling as you hug your TIP: This pose can be a pretty

outer ankles in. Relax deep back bend if you straighten
your arms all the way. Only lift so
your glutes.
high that you can keep your chest
wide and your shoulders relaxed.
3. On an inhale, press FYI: I’ve been practicing for a long
into your hands and use time, and I still don’t straighten
my arms all the way in this pose.
the muscles of your lower
back to lift your chest off
the ground. Keep your
shoulders relaxed away
from your ears as you draw
them back and down. Start
to work your arms toward
straight, but stop as soon
as you feel your shoul-
ders bunching up toward
your ears.
83
WARM UP
Up Dog
Urdhva Mukha Svanasana
EFFECT: HEART OPENING, STRENGTHENS

BACK AND ARMS • PROPS: NONE
YOGA FOR BEGINNERS
84
1. Lie facedown on your GAZE: Slightly up
mat. Bend your elbows and PRECEDING POSES: Cobra, Sphinx

place your hands alongside
your lower ribs so that your
elbows are stacked directly
over your wrists. PRECAUTIONS: If you have
any lower back issues, stick to
2. Press the tops of your Cobra with the arms bent.
feet into the mat. Roll your TIP: Make sure to engage your
inner thighs toward the legs here so that you don’t
let the weight of your body
ceiling as you hug your sink into your lower back.
outer ankles in. Relax
your glutes.
3. On an inhale, press
into your hands to fully
straighten your arms.
Keep pressing the tops of
your feet into the mat so
that your thighs lift off the
ground. Keep your shoul-
ders relaxed away from
your ears as you draw them
back and down.
85
WARM UP
Warrior I
Virabhadrasana I
EFFECT: STRENGTHENS LEGS, FOCUSES

MIND AND BODY • PROPS: NONE
YOGA FOR BEGINNERS
86
1. Stand at the front of your together; otherwise, keep
mat. Take a big step back the arms apart. Spin your
with your left foot. Line up left ribs forward to square
the heel of your right foot off your chest with the front
with the inside edge of your of the room. Repeat on the
left foot. Turn your left toes other side.
slightly forward toward the
left-front corner of your
GAZE: If palms are touching, gaze
mat. Make sure your right up toward your hands. If not, keep
toes point straight ahead. a soft gaze looking forward.
PRECEDING POSES: Low

2. Bend your right knee,
Lunge, Crescent
working toward getting
your thigh parallel to the COUNTERPOSES: Down Dog,
mat. At the same time,
press the pinky-side edge PRECAUTIONS: To protect your
knees, always keep your front bent
of your left foot into the knee directly over your ankle.
mat and keep straightening
TIP: It is more important to
through your left leg. Spin
keep the back leg straight than
your left inner thigh toward to get the front thigh parallel
the back of the room. to the mat. Keep rooting down
through the pinky side of the
back foot and straightening the
3. Extend your arms over-
back leg. If you can keep that
head. If elbows are straight, leg straight, then you can bend
you can touch your palms deeper into the front thigh.
87
WARM UP
Chair
Utkatasana
EFFECT: STRENGTHENS THIGHS, IMPROVES FOCUS • PROPS: NONE
YOGA FOR BEGINNERS
88
1. Stand at the top of your GAZE: Slightly forward or up to
hands if palms are touching
mat in Mountain pose.
PRECEDING POSES:
2. Bend your knees and Mountain pose, Warrior I
drop your hips as if you’re
sitting back in a chair.
Forward Fold
3. Reach your arms up PRECAUTIONS: If you have

alongside your ears. If your any lower back issues or
are pregnant, separate your
elbows are straight, touch
feet hip-distance apart.
your palms together; if not,
then keep your arms sepa- TIP: Look down at your toes;
if you can’t see them, shift
rated. Lift your chest as you your shins backward until you
draw your abs in. can. The weight of your body
should be in your heels.
89
STANDING
POSES
Down Dog Split

Eka Pada Adho Mukha Svanasana
EFFECT: STRETCHES HAMSTRINGS AND HIPS, WORKS

ON BALANCE, CALMING • PROPS: NONE
YOGA FOR BEGINNERS
90
1. Start in Down Dog. Lift GAZE: Between feet or navel
your right leg up toward PRECEDING POSES: Down Dog

the ceiling.
COUNTERPOSES: Mountain pose
2. Continue to press evenly
PRECAUTIONS: Opening the hip
into all ten fingers and keep
here may cause lower back pain;
your elbows straight. Press to avoid that, keep your lifted
your left heel down toward toes pointed toward the ground.
the mat. TIP: This is a great pose to use

for transitions. It will help you
3. To keep a square hip, step your foot forward when
keep your lifted toes facing moving to standing poses.
the ground. To open your

hip, turn your toes toward
the side wall and bend your
knee. If opening the hip,
keep your shoulders square
by drawing both armpits
toward the ground. Repeat
on the other side.
91
STANDING
POSES
Crescent
Alanasana
EFFECT: STRETCHES HIP FLEXORS,

STRENGTHENS LEGS • PROPS: NONE
YOGA FOR BEGINNERS
92
1. From Mountain pose, GAZE: At hands if palms
are touching or straight
separate your feet hip- ahead if they are not
distance apart. Take a big
PRECEDING POSES:
step back with your left foot
Low Lunge, Chair
and bend your front knee
to a 90-degree angle. COUNTERPOSES: Down Dog
PRECAUTIONS: If this pose pulls

2. Draw your left hip for-
on the front of your hips, bend
ward to square your chest your back leg to ease the tension.
and hips off toward the
TIP: If it is hard to balance,
front wall. try stepping your front foot
toward the outside edge of
3. Extend your arms up the mat a few inches.
overhead. If arms are
straight, touch palms; if
not, keep arms separate and
reach through fingertips.
93
STANDING
POSES
Warrior III
Virabhadrasana III
EFFECT: STRENGTHENS BACK AND LEGS, WORKS

ON BALANCE • PROPS: TWO BLOCKS
YOGA FOR BEGINNERS
94
1. From Crescent pose, GAZE: Beyond the hands
lean forward 45 degrees PRECEDING POSES: Crescent, Tree

over your front thigh.
Engage your belly as you
Forward Fold, Mountain pose
reach your arms forward
alongside your ears. PRECAUTIONS: If this pose
bothers your lower back, try
Pause there. modifying the position of your
arms by bringing hands to prayer
2. Transfer your weight at your heart or alongside you,
onto the front leg and lift reaching toward the back of the
room. If it is difficult to hold your
your back leg. torso up, modify the pose by
placing two blocks under your
3. Work to get your chest shoulders at their highest height.
parallel to the ground. Flex Tent your fingers on top of them
and draw your chest forward.
through the lifted leg as if
you’re trying to step on the TIP: To improve balance, press
your big toe into the mat and your
wall behind you. Repeat on
standing thigh toward the wall
the other side. behind you. Draw the navel to the
spine, but relax your shoulders.
95
STANDING
POSES
Standing Splits
Urdhva Prasarita Eka Padasana
EFFECT: STRETCHES HAMSTRINGS, WORKS ON

BALANCE • PROPS: ONE OR TWO BLOCKS
YOGA FOR BEGINNERS
96
1. From Warrior III, keep GAZE: Down past tip of nose
your spine long as you tilt PRECEDING POSES: Standing

your chest forward to bring Forward Fold, Warrior III, Crescent
your hands down to the
COUNTERPOSES: Mountain pose
ground.
PRECAUTIONS: If this pulls too
2. Lift your back leg up to deeply on the hamstring of the
the ceiling by lifting from standing leg, bend your knee or
use a block or two under your
your inner thigh. Keep your fingertips to get closer to the floor.
lifted toes pointed toward
TIP: To deepen the stretch and
the ground to keep your improve balance, try placing one
hips square. or both hands around your ankle.
3. Draw your torso back

toward your standing thigh.
97
STANDING
POSES
Warrior II
Virabhadrasana II
EFFECT: STRENGTHENS LEGS, FOCUSING • PROPS: NONE
YOGA FOR BEGINNERS
98
1. Stand and face the 3. Take your arms to shoul-
left-side wall so that your der height and reach them
feet are wide on your mat. forward and back. Relax
Turn your right toes to face your shoulders. Keep your
forward and your left toes torso directly over your hips.
at a slight angle toward the Repeat on the other side.
left-front corner of the mat.
Line up your front heel with
GAZE: Middle finger of front hand
the arch of your back foot.
PRECEDING POSES: Warrior I,
2. Bend your front knee to Crescent, Mountain
a 90-degree angle. Aim it
straight ahead over your Standing Forward Fold
second and third toes. Press
PRECAUTIONS: If the front knee
through the pinky side of juts ahead of your ankle, step
your back foot to straighten your front foot forward until the
knee stacks over the ankle.
through the back leg. Keep
your hips at a slight angle TIP: Do not try to square your
hips off toward the side wall;
toward the left-front corner
keep them at a slight angle
of your mat, but turn your forward so that you can bend
chest to be parallel to the deeper into the front thigh.
side of the mat.
99
STANDING
POSES
Reverse Warrior
Viparita Virabhadrasana
EFFECT: STRETCHES SIDE BODY, RELAXES • PROPS: NONE
YOGA FOR BEGINNERS
100
1. Start in Warrior II. Reach GAZE: Up toward lifted hand
your front arm up toward PRECEDING POSES: Warrior II

your ear as you lean back.
COUNTERPOSES:
2. Gently place your other Extended Side Angle
hand on the top of your
PRECAUTIONS: Make sure to
back thigh. Keep length in engage your lower belly so as not
both sides of the waist. to overarch your lower back.
TIP: Keep the front leg

bent as you reach back.
101
STANDING
POSES
Extended Side Angle

Parsvakonasana
EFFECT: STRETCHES TORSO AND LOWER BACK,

STRENGTHENS LEGS, GROUNDING • PROPS: BLOCK
YOGA FOR BEGINNERS
102
1. Start in Warrior II. Reach GAZE: Top hand
your front arm forward as PRECEDING POSES:

far as possible. Warrior II, Triangle
2. Place your hand on the COUNTERPOSES: Mountain

pose, Standing Forward Fold
outside of the front foot.
Turn your top palm toward PRECAUTIONS: Beware of letting
the front of the room and your front knee buckle in toward
the middle of the mat. Draw it
reach it forward alongside toward the wall behind you so
your ear. that it points straight ahead.
3. Roll your chest open as TIP: If you cannot reach the

ground with your bottom arm,
you hug your bottom hip try one of the following arm
underneath you. variations. Take your hand to the
inside of your front foot. Place
your hand on a block either inside
or outside your foot. Put your
forearm on your thigh so that it’s
parallel to the front of the mat.
103
STANDING
POSES
Triangle Pose
Trikonasana
EFFECT: STRETCHES HAMSTRINGS,

STRENGTHENS CORE • PROPS: BLOCK
YOGA FOR BEGINNERS
104
1. Start in Warrior II. GAZE: Top hand
Straighten your front leg. PRECEDING POSES: Warrior II
2. Shift your hips back and COUNTERPOSES: Down Dog

reach forward as far as
PRECAUTIONS: If you tend
you can. When you can’t
to hyperextend your knees,
reach any further, leave meaning they go past straight,
your torso where it is and bend your front leg a tiny bit
and press through your big toe
let your bottom hand come to protect your knee joint.
down to rest either on your
TIP: To lengthen through both
thigh, shin, or ankle or the sides of the waist, contract the
ground. Reach straight up top side of your waist as if you’re
doing a tiny side crunch—bringing
with your other hand. Stack
your lower ribs toward your top
your shoulders on top of hip, relax the lower side waist.
each other.
3. Lengthen through both

sides of your waist. Repeat
on the other side.
105
STANDING
POSES
Half Moon
Ardha Chandrasana
EFFECT: WORKS ON BALANCE • PROPS: BLOCK
YOGA FOR BEGINNERS
106
1. Start in Triangle pose. GAZE: Top hand
Look forward, bend your PRECEDING POSES:

front knee, and shift your Warrior II, Triangle
weight onto your front leg
as you lift your back leg. Forward Fold, Down Dog
2. Place your bottom hand PRECAUTIONS: If it bothers your

on the ground or a block neck to gaze at your top hand,
look down at your bottom hand.
and extend your other hand
straight up. TIP: The distance between your
hand and your bottom foot
3. Flex through your back should be the same between
your armpit and the top of your
heel as if you’re stepping hipbone. If your hand is too
on a wall behind you. Keep close to your foot, it will be
difficult to balance yourself.
your neck in line with
your spine.
107
STANDING
POSES
Revolved Chair
Parivrtta Utkatasana
EFFECT: STRENGTHENS LEGS, DETOXES BODY,

KEEPS SPINE FLEXIBLE • PROPS: NONE
YOGA FOR BEGINNERS
108
1. Start in Chair pose. Bring GAZE: Sideways
your hands to your heart in PRECEDING POSES: Chair pose,

a prayer position. Seated Twists
2. Twist to the right, bring- COUNTERPOSES: Mountain

pose, Standing Forward Fold
ing the elbow of your left
arm to the outside of your PRECAUTIONS: If you do not have
right thigh. enough space to get your arm to
the outside of your opposite leg,
separate your feet hip-distance
3. Press your right palm
apart and twist with open arms.
down into your left palm Your left arm goes to the inside
as you continue to press of your right thigh as your right
arm reaches toward the ceiling
your left elbow on to the and vice versa on the other side.
outside of your right thigh.
TIP: Use your breath to
Check your knees to make help you twist. Inhale and
sure you haven’t jutted one lengthen through your spine;
exhale and twist deeper.
in front of the other. If you
have, draw your forward
knee back in line with your
other knee. Repeat on the
other side.
109
STANDING
POSES
Revolved Triangle
Parivrtta Trikonasana
EFFECT: STRENGTHENS CORE, STRETCHES

HAMSTRINGS, DETOXES BODY • PROPS: BLOCK
YOGA FOR BEGINNERS
110
1. Start in Mountain pose. 4. Set your left fingertips on
Step your left foot back the ground or a block and
about two to three feet (not twist your torso to the right.
as far as you would go for Extend your right arm to
Warrior I). Keep your right the ceiling. Repeat on the
toes pointed straight ahead, other side.
and turn your left toes at
an angle to the left-front
GAZE: Top hand
corner of your mat.
PRECEDING POSES:
2. Square off your hips Revolved Chair
toward the front of the
room. Take your right hand Forward Fold
to your right hip and lift
PRECAUTIONS: If you
your left arm up alongside hyperextend your knees, put
your ear. a slight bend in your front leg
and press through your big toe
3. Bend at your hips and to protect your knee joint.
start to fold forward. Stop TIP: As you twist, keep your hips
when your chest is parallel square to the ground; do not let
your back hip collapse down.
to the ground.
111
STANDING
POSES
Revolved Half Moon

Parivrtta Ardha Chandrasana
EFFECT: STRETCHES HAMSTRINGS, WORKS ON

BALANCE, DETOXES BODY • PROPS: BLOCK
YOGA FOR BEGINNERS
112
1. Start in Revolved Trian- GAZE: Top hand
gle, your right foot in front. PRECEDING POSES: Revolved

Triangle, Warrior III
2. Look forward. Bend your
right knee and transfer your COUNTERPOSES: Standing
Forward Fold, Mountain pose
weight to your right foot
as you lift your back leg PRECAUTIONS: If it bothers your
up. Place your front hand neck to look up at your top hand,
look at your bottom hand.
on the ground or a block
as your other arm extends TIP: The tendency here is to let
the hip of your lifted leg drop
straight up. toward the ground as you twist.
Imagine that your legs and hips
3. Keep your hips square to are glued in one place, then
the ground as you continue twist only from your navel.
to twist your chest open to

the side wall. Repeat on the
other side.
113
STANDING
POSES
Wide Leg Forward Fold

Prasarita Padottanasana
EFFECT: STRETCHES INNER THIGHS AND HAMSTRINGS,

CALMING • PROPS: ONE OR TWO BLOCKS
YOGA FOR BEGINNERS
114
1. Stand wide on your mat, GAZE: Center of your mat
or tip of your nose
feet parallel to the sides of
the mat. PRECEDING POSES:
2. Take your hands to your
COUNTERPOSES: Mountain
hips, inhale, and lengthen
pose, Camel, Bridge
your spine; as you exhale,
fold forward and bring your
back issues, when coming
hands to the ground or out of the pose, bend your
blocks. knees to rise back up.
3. Relax your neck as you TIP: For an added shoulder

stretch, you can interlace your
draw your inner thighs fingers behind your back and
toward each other and shift fold forward from there.
your weight to the middle

of your feet.
115
STANDING
POSES
Tree
Vrksasana
EFFECT: WORKS ON BALANCE, OPENS HIPS,

IMPROVES FOCUS • PROPS: NONE
YOGA FOR BEGINNERS
116
1. Start in Mountain pose. GAZE: Up toward the ceiling
Turn your left toes out to PRECEDING POSES:

the left and bend your knee Mountain pose
as you bring your left foot
COUNTERPOSES: Mountain
up to the inside of your pose, Standing Forward Fold
right leg.
PRECAUTIONS: Never place the
2. Press the sole of your left lifted foot directly on the knee
joint of your standing leg. Always
foot and the inside of your place it above or below the joint.
right leg into each other.
TIP: To play with your balance, try
3. Extend your arms over- this pose with your eyes closed.
head with straight elbows.

117
BACK
BENDS
Camel
Ustrasana
EFFECT: OPENS THE CHEST, ENERGIZING • PROPS: BLOCK
YOGA FOR BEGINNERS
118
1. Kneel on your shins, toes GAZE: Tip of your nose
tucked under and behind PRECEDING POSES: Cobra,

you. Place your hands on Up Dog, Half Forward Fold
the back of your pelvis;
COUNTERPOSES: Child’s
your fingers can point up pose, Seated Forward Fold
or down. Draw your elbows
PRECAUTIONS: If you have any
toward each other so they lower back issues, keep this back
point straight back. bend smaller by maintaining
your hands on your sacrum.
2. Press your thighs for-
TIP: If it is difficult to reach your
ward with glutes relaxed as heels, try placing a block on top
you imagine going up and of them and reach for that instead.
over a beach ball with your

upper spine.
3. Bring your hands to your

heels. Keep pressing the
chest up and thighs forward.
119
BACK
BENDS
Bridge
Setu Bandha Sarvangasana
EFFECT: OPENS THE CHEST AND LUMBAR SPINE,

INVIGORATES • PROPS: BLOCK
YOGA FOR BEGINNERS
120
1. Lie on your back. Bend GAZE: Up toward the ceiling
your knees. Place your feet PRECEDING POSES: Cobra, Sphinx

flat on the ground, hip-
COUNTERPOSES: Happy
distance apart and parallel
Baby, Knees into Chest
to the side of the mat. Stack
your knees directly over PRECAUTIONS: If you have
lower back issues, try turning
your ankles. Place your this into a restorative pose. To
arms alongside you, palms do so, place a block on its low
or medium height underneath
face down.
your sacrum, the boniest part
of the back of your pelvis.
2. When you inhale, press
down into your feet to lift TIP: If it is difficult to clasp
your hands underneath you,
your hips up toward the
grab the sides of your mat and
ceiling. push down and forward.
3. Roll your shoulders

toward each other under-
neath you. Interlace your
fingers. Reach your chest
toward the wall behind you
and tailbone to the backs of
your knees.
121
COOL
DOWN
Happy Baby
Ananda Balasana
EFFECT: RELEASES LOWER BACK, STRETCHES

HIPS, RELAXES • PROPS: NONE
YOGA FOR BEGINNERS
122
1. Lie on your back. Hug GAZE: Up toward the ceiling
both knees into your chest. PRECEDING POSES: Bridge
2. Place your arms on the COUNTERPOSES: Knees

inside of your legs and into Chest, Savasana
grab onto the outsides of
PRECAUTIONS: If it is difficult
your feet. to get your hands onto
your feet, try grabbing your
3. Draw your knees toward shins or calves instead.
your armpits as you keep
TIP: To deepen the stretch
pressing your tailbone into in the backs of your legs, try
the mat. straightening your legs.
123
COOL
DOWN
Seated Staff
Dandasana
EFFECT: PREPARES THE BODY FOR ALL SEATED

POSTURES, CALMS • PROPS: BLANKET
YOGA FOR BEGINNERS
124
1. Sit on the mat with your GAZE: Straight ahead
legs stretched out in front PRECEDING POSES:

of you. Mountain pose
2. Take your arms along- COUNTERPOSES: Savasana
side you, palms face down.

PRECAUTIONS: If you have a
Sit up tall. deep round in your back, try
sitting up against a wall to help
3. Flex your feet, draw- hold your spine upright.
ing your toes back toward
TIP: If your hamstrings
your body. are tight and it is difficult
to sit up with a straight
spine, then place a blanket
underneath your sit bones.
125
COOL
DOWN
Seated Forward Fold

Paschimottanasana
EFFECT: STRETCHES HAMSTRINGS,

CALMS • PROPS: BLOCK AND BLANKET
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1. Start in Seated Staff pose. GAZE: Toes
Inhale and reach your arms PRECEDING POSES: Standing

up alongside your ears. Forward Fold, Seated Staff pose
2. On an exhale, start to COUNTERPOSES: Savasana
reach forward. Lead with

PRECAUTIONS: If your hamstrings
your chest and do not are tight, try sitting on a blanket.
round your back.
TIP: If you are super flexible
and can easily reach your toes,
3. When you can’t reach
try placing a block against the
any further, let your hands bottoms of your feet. Then reach
come down either to the for the top of the block to bring
you deeper into the pose.
ground or the outside of
your legs or clasp your feet.
127
COOL
DOWN
Half Lord of the Fishes

Ardha Matsyendrasana
EFFECT: STRETCHES SPINE, PROMOTES

HEALTHY DIGESTION • PROPS: BLOCK
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1. Start in Seated Staff pose. GAZE: Over your back shoulder
Bend your right knee and PRECEDING POSES: Seated

step your foot over your Twists, Revolved Chair
left thigh and set it on the
COUNTERPOSES: Seated
outside of your left leg. Forward Fold
2. Bend your left leg and PRECAUTIONS: When you bend

bring your heel toward the second leg underneath
you, if you cannot keep both
your right sit bone. Sit sit bones on the ground, then
up tall. unbend the leg and do this pose
with the bottom leg straight.
3. Place your right hand
TIP: If your back hand does not
behind you and lift your reach the floor, place a block
left hand up to the ceiling. underneath it. Use your breath to
twist deeper. Inhale, sit up tall,
As you exhale, twist to the and exhale as you twist further.
right and bring your left
elbow to the outside of your
right knee. Repeat on the
other side.
129
COOL
DOWN
Seated Wide Leg Forward Fold

Upavista Konasana
EFFECT: STRETCHES HAMSTRINGS AND INNER

THIGHS, CALMS • PROPS: BLANKET, BOLSTER
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1. Start in Seated Staff pose. GAZE: Forward
Bring your legs apart to PRECEDING POSES: Seated

form a wide “V” shape. Forward Fold, Wide Leg
Forward Fold
2. Flex your feet and
COUNTERPOSES:
straighten through your
Bound Angle pose
legs. Your kneecaps and
PRECAUTIONS: If it is difficult to sit
toes should face the ceiling.
up straight, place a blanket under
your hips. Do not fold forward if
3. Place your hands behind
this causes your back to round.
you and sit up tall. Keep
length in your spine as you TIP: To turn this into a restorative
pose, place the bolster in front
fold forward, walking your of you, fold forward, and lay
hands with you. your chest on top of it.
131
COOL
DOWN
Reclined Pigeon
Supta Kapotasana
EFFECT: STRETCHES HIPS, CALMS • PROPS: NONE
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1. Lie on your back. Bend GAZE: Up toward the
ceiling or eyes closed
your knees and place your
feet on the mat. PRECEDING POSES: Bound Angle,
Seated Wide Leg Forward Fold
2. Place your right ankle
COUNTERPOSES: Knees
just above your left knee.
into Chest, Reclining
Hand-to-Toe pose
3. Slide your right hand
through the space between PRECAUTIONS: If your hips
are extremely tight, you can
your legs and grab behind
leave your bottom foot on
your left thigh with both the ground and keep your
hands. Draw your left thigh arms relaxed alongside you.
toward your chest. Flex TIP: To deepen the stretch, try

your right foot and press grabbing the top of your shin
instead of the back of your thigh.
your knee toward the wall This will allow you to draw the
in front of you. Repeat on top leg closer to your chest.
the other side.
133
COOL
DOWN
Reclining Hand-to-Toe Pose

Supta Padangusthasana
EFFECT: STRETCHES HAMSTRINGS, INNER THIGHS, IT (ILIOTIBIAL)

BAND, AND LOWER BACK, CALMS • PROPS: STRAP
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1. Lie down on your back. GAZE: Big toe
Lift your right leg up to the PRECEDING POSES:

ceiling and grab your big Seated Forward Fold
toe with your index and
COUNTERPOSES: Bridge
middle fingers. Straighten with a block under your
your leg and relax your sacrum, Savasana
shoulders. Your left leg PRECAUTIONS: Most people have

should remain extended difficulty reaching their feet with
their hands. You can place a strap
on the ground. Hold for
around the sole of your foot and
five breaths. place the two sides of the strap
into your hands. Move as directed.
2. Allow your right leg to
TIP: As you take your leg across
fall over to the right, but
your body, try going only a
go only so far as you can few inches at first. This might
while keeping your left hip deepen the stretch along
the outside of the leg. This is
and left sit bone on the mat. especially great for runners.
Hold for five breaths.
3. Come back through the

center. Grab your right foot
with your left hand and
allow your leg to go to the
left for a stretch and a twist.
It is okay to let your right
sit bone lift here. Hold for
five breaths. Repeat on the
other side.
135
COOL
DOWN
Corpse Pose
Savasana
EFFECT: A GROUNDING POSE FOR THE BEGINNING OF PRACTICE AND

A RELAXING POSE AT THE END • PROPS: BLANKET OR BOLSTER
YOGA FOR BEGINNERS
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We’ve already touched 4. Bring your hands to
on this pose once before. prayer and gently bow your
However, because this head to your hands, taking
is the pose that you’ll a moment to acknowledge
end every practice with, all the work you did.
it seems appropriate to
address how to come out
GAZE: Close your eyes.
of the pose here.
PRECEDING POSES: At the
end of practice, everything.
1. From Savasana, start to
COUNTERPOSES: All poses
deepen your breath. Wiggle
your fingers and your toes PRECAUTIONS: To modify to
and reach up overhead to avoid lower back pain, you
can place a blanket or bolster
stretch through your body. underneath your knees.
2. Draw your knees into

your chest and roll onto TIP: This is the point of practice
where you would say namaste,
your right side. which means “The divine light in
me salutes the divine light in you.”
3. Gently press your way up
into a comfortable seated
position.
137
CHAPTER FOUR
Sequences
Sequences are combinations of the poses
put together in order to create a specific
outcome or effect. You could practice
a sequence with a lot of core and leg
work that could be used as a workout.
You might mix the daily poses with a
few cooldown poses to create a calming
effect. Or, you could get more specific
with your needs and create a sequence to
stretch tight hips or relieve back pain.
There are endless possibilities for creating sequences.
However, there are three essential components that you
need to know:
VINYASA: While vinyasa means “linking the breath to

movement,” it also describes a set of poses that help you
move from one to another. In classes you will often hear
teachers say, “Take a Vinyasa,” which is shorthand for
several different poses that will be described below.
139
SUN SALUTATION A: This is one of the most traditional
sequences. It can be done on its own or in combination
with other poses. If done on its own, it is a great way to
start or end the day. If done in combination with other
poses, it is used as a way to warm up the body in prepa-
ration for a longer sequence.
SUN SALUTATION B: Like Sun Salutation A, Sun Salutation

B is a traditional sequence. It can be done alone or in
combination with Sun Salutation A or a variety of poses
to create a longer sequence.
You will find detailed descriptions of these three compo-

nents in the next few sections. Once you learn how you move
the body in these short sequences, you can reference them to
help you understand how to move in all the other ones.
Vinyasa
This short little sequence is a way to get from standing poses
back to Down Dog, which is where most of the poses in a
sequence will start and end. There are two versions of a Vin-
yasa: Version One and Version Two.
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140
Vinyasa
Version One—modified
Do this version if it is difficult to lower through Chaturanga

without letting your belly drop or if you have any lower
back issues.
PL ANK
4. Lower your body to
CHATURANGA WITH KNEES the mat.
ON THE GROUND
5. Inhale and lift your chest
COBRA
to come into Cobra.
DOWN DOG
6. On an exhale, lower your
chest toward the mat. Bend
1. Come to Plank from your knees and press your
whatever pose you were in hips back as if you were
previously. coming into Child’s pose.
2. Lower your knees to 7. Tuck your toes under.

the mat. Press into your hands and
lift your hips up and back to
3. Exhale and shift your
come into Down Dog.
shoulders forward. Bend
your elbows to a 90-degree
angle for Chaturanga.
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141
Vinyasa
Version Two
Choose this version if you can keep your body in Plank as

you lower through Chaturanga.
PL ANK
1. Come to Plank from
CHATURANGA whatever pose you were in
previously.
UP DOG
2. Exhale and shift your

DOWN DOG
shoulders forward. Bend
your elbows to a 90-degree
angle for Chaturanga.
3. Inhale and straighten

your arms. Open your chest
and uncurl your toes to
come into Up Dog.
4. Exhale, curl your toes

under, and lift your hips
up and back to come to
Down Dog.
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142
Sun Salutation A
(Sun Salute A)
Surya Namaskar A
This is a great warm-up sequence that can be used within

a larger sequence or repeated on its own for a shorter
practice to wake up the body. You will also find variations
of Sun Salute A in almost all sequences.
MOUNTAIN POSE
1. From Mountain pose,
EXTENDED MOUNTAIN POSE inhale and circle your arms
overhead for Extended
STANDING FORWARD FOLD
Mountain pose.
HALF FORWARD FOLD
2. Exhale and fold forward
VINYASA—(PL ANK, CHATURANGA , to come into Standing For-
COBRA OR UP DOG, DOWN DOG)
ward Fold.
HALF FORWARD FOLD
3. Inhale and lift your chest
STANDING FORWARD FOLD for Half Forward Fold.
EXTENDED MOUNTAIN POSE
4. Exhale and step back
MOUNTAIN POSE to Plank to take a Vinyasa:
Lower through Chaturanga.
Inhale and lift your chest
for Cobra or Up Dog. Exhale
back to Down Dog.
5. Hold Down Dog for five

breaths. ❱
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143
Sun Salutation A, continued
6. At the end of your 9. Inhale. Circle your arms

fifth exhale, look forward out to the side as you rise
and gently step your feet up to stand in Extended
together between your Mountain pose.
hands.
10. Exhale. Bring your arms
7. Inhale. Lift your torso for alongside you for Mountain
Half Forward fold. pose.
8. Exhale. Lower your torso 11. Repeat as many times

for Standing Forward Fold. as desired.
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Sun Salutation B
(Sun Salute B)
Surya Namaskar B
Like Sun Salute A, Sun Salute B is a great way to warm up

the body. Sun Salute B, however, takes the practice a little
further by incorporating the major muscles of the legs,
thus making it a bit more athletic and invigorating.
MOUNTAIN POSE
1. From Mountain pose,
CHAIR inhale and circle your
arms overhead to sit back
into Chair.
HALF FORWARD FOLD
2. Exhale, fold forward, and
VINYASA—(PL ANK, CHATURANGA , then straighten your legs to
come into Standing For-
WARRIOR I ON RIGHT SIDE ward Fold.
VINYASA—(PL ANK, CHATURANGA , 3. Inhale and lift your chest
for Half Forward Fold.
WARRIOR I ON LEFT SIDE
4. Exhale and step back to
VINYASA—(PL ANK, CHATURANGA , Plank to move through a
Vinyasa: Lower through
HALF FORWARD FOLD Chaturanga. On an inhale,
lift your chest for Cobra
or Up Dog. Exhale back to
CHAIR Down Dog. ❱
EXTENDED MOUNTAIN POSE
MOUNTAIN POSE
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145
Sun Salutation B, continued
5. From Down Dog, step 10. As you inhale, lift your

your right foot forward on torso for Half Forward Fold.
the inside of your right
11. On an exhale, lower
wrist and lower your back
your torso for Standing
heel down. On an inhale,
Forward Fold.
rise up to Warrior I.
12. On an inhale, circle
6. On an exhale, bring
your arms up alongside
your hands to the mat and
your ears as you bend your
step back to Plank to move
knees and drop your hips to
through a Vinyasa.
come into Chair.
7. Repeat Warrior I on the
13. Exhale, stand up, and
left side. Then take a Vin-
bring your arms alongside
yasa back to Down Dog.
you for Mountain pose.
8. Hold Down Dog for five
14. Repeat as many times
breaths.
as desired.
9. At the end of your
fifth exhale, look forward
and gently step your
feet together between
your hands.
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146
Beginner Sequences
This section contains 10 solid sequences that are great for
beginners: Calming, Hip Opening, Heart Opening, Back
Pain Relief, Energizing, Detoxing, Strong Legs, Balancing,
Short & Sweet, and The Ultimate Sequence. They vary in
length and purpose, but all work to give you the benefits of
yoga practice.
Here are a few things to note while practicing
the sequences:
✦ To move from pose to pose, you will take a Vinyasa

between each pose. One thing to note here is that
while taking a Vinyasa is a great way to get from the
standing poses back to Down Dog, it can be pretty
challenging. Feel free to skip Vinyasas at any point
during the practice. Instead of moving through a
Vinyasa to return to Down Dog, all you have to do is
step back to Plank and lift your hips to Down Dog.
✦ Make sure that you repeat any pose that is one-sided

on the other side.
✦ At the end of your practice, try to stay in Savasana or

the final resting pose for at least five minutes.
SEQUENCES
147
Calming
This sequence is meant to help you unwind after a stressful
day. The focus in this sequence should be on the breath.
Hold each pose for eight breaths, except for the poses
in Sun Salute A, where you’ll breathe one breath per
movement. The entire sequence should take 20 to
30 minutes; however, you can extend the sequence
by holding the poses longer.
1. Easy pose 9. Triangle
2. Seated Twists 10. Sun Salute A to end in

Down Dog
3. Cat/Cow (four or
five cycles) 11. Child’s pose
4. Down Dog 12. Happy Baby
5. Low Lunge 13. Reclined

Hand-to-Toe pose
6. Sun Salute A (twice)
14. Reclined Twists
7. Step to the front of the
mat from Down Dog 15. Savasana
8. Wide Leg Forward Fold
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Hip Opening
This sequence is meant to work on releasing any tension
or tightness you might feel in your hips. It is said that
people hold emotions in their hips. As you practice this
sequence, embrace the release and let go of anything you
are holding on to, both physically and emotionally.
Except for the Sun Salutes and where otherwise indicated,

hold each pose for five breaths. The sequence should take
about 45 minutes.
1. Savasana 9. Crescent
2. Happy Baby (hold for 10. Vinyasa (repeat poses

10 breaths) 8 to 10 for your other side)
3. Reclined Pigeon (hold 11. Sun Salute B

for 10 breaths on each side)
12. Down Dog Split with
4. Low Lunge open hip
5. Down Dog 13. Warrior II
6. Vinyasa 14. Reverse Warrior
7. Sun Salute A (twice) 15. Extended Side Angle
8. Down Dog Split with 16. Vinyasa (repeat poses

square hip 12 to 16 for your other side) ❱
SEQUENCES
149
Hip Opening, continued
17. Child’s pose 21. Reclined Pigeon (hold

18. Half Lord of the Fishes
22. Reclined Twists
19. Seated Wide Leg
Forward Fold 23. Savasana
20. Bound Angle pose

(hold for 10 breaths)
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Heart Opening
A heart-opening sequence will stretch and open your
chest and shoulders. This helps to counteract any sit-
ting or slouching you may do during the day. Practicing
heart-opening poses causes you to feel more open and
receptive to love and the goodness around you.
Except for the Sun Salutes and where otherwise indicated,

hold each pose for five breaths. The sequence should take
about 45 minutes.
1. Easy pose 11. Crescent (with arms

extended by ears, try lean-
2. Cat/Cow
ing upper torso back to
3. Plank create a slight back bend)
4. Chaturanga (lower to 12. Vinyasa (repeat poses

your belly) 11 and 12 for your other side)
5. Sphinx (three times) 13. Crescent (interlace your

fingers behind your back)
6. Child’s pose
14. Remain in Crescent
7. Down Dog
pose (with your fingers
8. Low Lunge still interlaced behind
your back, lean forward
9. Vinyasa (repeat poses
over your front thigh at a
8 and 9 for your other side)
45-degree angle) ❱
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Heart Opening, continued
15. Warrior III (keep 21. Child’s pose

fingers interlaced behind
22. Bridge
your back)
23. Happy Baby
16. Standing Splits
24. Reclined Pigeon (hold
17. Standing Forward Fold
18. Half Forward Fold
25. Reclined Hand-to-Toe
26. Reclined Twists
13 to 19 for your other side)
27. Savasana
20. Camel (three times)
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Back Pain Relief
This sequence is meant to ease everyday aches and pains
in the back. If you have a more serious spinal injury, I
suggest checking with your doctor to see what poses are
right for you.
Hold each pose for eight breaths, except where noted. The
sequence should take 15 to 20 minutes.
1. Savasana 4. Reclining Hand-to-Toe
2. Reclined Twists (place a 5. Happy Baby

block under your bent knee
6. Reclined Twists with
to support your lower back)
both knees together
3. Reclined Pigeon (hold for
7. Savasana
two minutes on each side)
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153
Energizing
This sequence is a little bit more challenging than the
preceding ones, but like any good workout, it will leave
you feeling energized and ready for the day.
Except for the Sun Salutes, hold each pose for five breaths.
This sequence takes about an hour to complete.
1. Savasana 12. Half Moon
2. Reclined Twists 13. Standing Forward Fold
3. Cat/Cow 14. Half Forward Fold
4. Plank (try to hold for 15. Vinyasa (repeat poses

one minute before taking 7 to 15 for your other side)
a Vinyasa or coming to
16. Child’s pose
Down Dog)
17. Bridge (three times)
18. Happy Baby
6. Sun Salute B (twice)
19. Seated Staff
7. Warrior II
20. Seated Forward Fold
8. Reverse Warrior
21. Bound Angle
9. Extended Side Angle
22. Reclined Twists
10. Warrior II
23. Savasana
11. Triangle
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Detoxing
It is said that twists are great for wringing out toxins in
the body. Whether these toxins are in food and drinks or
simply part of negative thought patterns, this sequence
focuses on winding and unwinding the body to let go of
all that is unneeded.
This sequence will take about an hour.
1. Savasana 12. Half Forward Fold
2. Reclined Twists 13. Vinyasa (repeat poses

3. Down Dog
14. Child’s pose
5. Sun Salute B (twice—
during the last Chair, 16. Happy Baby
twist to each side for
17. Seated Staff
Revolved Chair)
6. Warrior II
7. Triangle
20. Bound Angle
6 to 8 for your other side) 21. Happy Baby
9. Revolved Triangle 22. Reclined Twists with

both knees together
10. Revolved Half Moon
23. Savasana
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155
Strong Legs
This sequence can be a bit more challenging than the pre-
ceding ones, as it will engage many of the major muscle
groups of the legs. Remember, you can always skip Vinya-
sas or take Child’s pose if it ever becomes too much.
Except for the Sun Salutes or where noted, hold all poses
for five breaths. This sequence will take about an hour and
fifteen minutes.
1. Savasana 13. Warrior II
2. Reclined Twists 14. Triangle
3. Plank 15. Vinyasa (repeat poses

12–15 for your other side)
4. Down Dog
16. Chair
17. Revolved Chair (twist to
6. Sun Salute B (twice)
both sides here)
7. Warrior I
18. Vinyasa
8. Warrior II
19. Down Dog Split with
9. Reverse Warrior a square hip
10. Extended Side Angle 20. Crescent
11. Vinyasa (repeat poses 21. Warrior III

22. Standing Splits with
12. Warrior I a square hip
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23. Standing Forward Fold 27. Happy Baby
24. Half Forward Fold 28. Reclined Pigeon
25. Vinyasa (repeat poses 29. Reclining Hand-to-Toe

30. Reclined Twists
31. Savasana
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Balancing
By working on physical balance in this sequence, you will
be working not only on engaging your core but also on
learning the lessons of balancing in life.
Hold all poses for five breaths, except for the Sun Salutes.
This is about a 45-minute practice.
1. Easy pose 14. Standing Forward Fold
2. Seated Twists 15. Half Forward Fold
3. Sun Salute A (twice) 16. Vinyasa (repeat poses

4. Sun Salute B
17. Tree
5. Warrior II
18. Camel (three times)
6. Triangle
19. Child’s
7. Half Moon
20. Seated Staff
5 to 10 for other side) 23. Happy Baby
11. Crescent 24. Reclined Pigeon
12. Warrior III 25. Reclined Twists
13. Revolved Half Moon 26. Savasana
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Short & Sweet
Short on time? This sequence is for you. With just a few
key poses, this sequence will leave you feeling refreshed
and ready for the day.
Except for the Sun Salutes, hold each pose for five
breaths—unless you’re really short on time, then feel free
to hold for shorter periods. This sequence should take
10 to 15 minutes.
1. Easy pose 8. Revolved Chair
2. Seated Twists 9. Seated Wide Leg

Forward Fold
3. Plank
10. Bound Angle
4. Down Dog
5. Low Lunge
12. Easy pose or Savasana
6. Sun Salute A
7. Sun Salute B
SEQUENCES
159
The Ultimate Sequence
I call this the ultimate sequence because it combines
everything you know into one sequence. Essentially it is
the entire set of poses from chapter 3 done in order with
the added Vinyasas to help you move from pose to pose.
This sequence will be incredibly challenging. Attempt
to do this sequence once you have been practicing
for a while.
This sequence will take about an hour and a half.
1. Savasana 11. Warrior II
2. Reclined Twists 12. Reverse Warrior
3. Sun Salute A 13. Extended Side Angle
4. Sun Salute B 14. Vinyasa (repeat poses

5. Crescent
15. Warrior II
6. Warrior Three
16. Triangle
7. Standing Splits
17. Half Moon
5 to 10 for your other side) 20. Vinyasa (repeat poses
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21. Chair 32. Camel
22. Revolved Chair (twist to 33. Bridge (three times)

both sides)
34. Happy Baby
23. Mountain
35. Seated Staff
24. Revolved Triangle
25. Revolved Half Moon
38. Bound Angle
39. Reclined Pigeon
28. Vinyasa (repeat poses (hold for eight breaths on
23 to 28 for your other side) each side)
29. Mountain 40. Reclined Hand-to-Toe
30. Wide Leg Forward Fold 41. Reclined Twists
31. Tree 42. Savasana
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161
While the sequences listed in this chapter can be prac-
ticed endlessly, you might find yourself wanting more,
which is why I’d like to teach you how to create a sequence
of your own.
Building Your Own Sequence

Creating a sequence on your own might seem intimidating at
first. However, the more you practice, the more you’ll be able
to listen to your body and create a sequence that’s appropriate
for you in the moment. As you move, you’ll understand what
feels good and what feels awkward. For now, I’ve put together
a few guidelines to help you get started.
CREATE A BEGINNING, A MIDDLE, AND AN END TO YOUR

SEQUENCE. Make sure that your sequence contains at
least one element from each of the following categories:
1. Warm up
2. Sun Salutations
3. Standing poses
4. Back bends
5. Cool down
6. Savasana
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MOVE THE BODY AND ITS JOINTS IN ALL DIRECTIONS. With
every sequence you create, you want to make sure that
your body gets to move in a well-rounded manner.
CHOOSE THE ORDER OF YOUR POSES WISELY. As you may

have noticed in the previous chapter, every pose had
preceding and counterposes listed next to it. This is
meant to help practitioners understand why we put the
poses in a certain order. With every pose you practice,
you want to make sure that you warm up the correct
body parts and then cool down or counteract the phys-
ical effects of the pose. For example, after a back bend
like Bridge, draw your knees into your chest or do Happy
Baby. That way, the spine goes in the opposite direction
from what it was just in when you were in Bridge.
FOCUS ON A THEME. Try this if you’re not sure where to

start in making a sequence. This can be as easy as prac-
ticing breathing, or it can be as challenging as focusing
on a certain area of the body, like the legs or hips.
Above all else, have fun with your practice and listen to
your body. If something doesn’t feel right, then don’t do it.
SEQUENCES
163
CHAPTER FIVE
Nutrition
Good nutrition complements yoga
practice in a variety of ways. If I eat a
big salad for lunch and follow it with a
glass of water, I feel energized. But if I
eat a bowl of mac and cheese and a slice
of garlic bread and wash it down with a
soda, I may feel happy in the moment,
because I love mac and cheese, but I’ll
soon feel lethargic and heavy.
If you commit to a daily yoga practice in some form or
another, the latter type of eating starts to affect more than
just energy. Imagine trying to sit in Easy pose and breathing
consciously when your stomach is full of cheese and but-
ter. That doesn’t leave much room for the lungs to expand,
and it will definitely give you a whole other feeling than the
calming one you’re trying to achieve. How would it feel in
Warrior II or Chair if you were lethargic or too full with pro-
cessed foods to breathe consciously? You probably wouldn’t
enjoy yoga that much, and you might shy away from it. It’s a
matter of making good choices.
165
Making Better Choices
Here’s the good news. The more you commit to yoga, the
better you’ll feel about yourself, regardless of your current
size or health. And when you feel good about your body, you
tend to make better choices.
Good nutrition is all about good choices that come from
sound information. If you’re worried about the way you eat,
consult your doctor or a nutritionist to find out specific ways
to improve your eating habits.
Ahimsa, doing no harm, comes into play here. When
you’re making choices about food, ask yourself, “Is this going
to hurt me or is it going to promote health?” Most of the time
if you ask this single question, you’ll make the correct choice.
But of course you’re human. So, when you have a slice of
cake or eat that pint of ice cream, don’t beat yourself up
about it, because that does no good. Remember, you want to
“do no harm.” Punishing yourself for eating poorly every now
and then is not very nice to your body or your mind.
Improving Eating Habits

In general you should try to eat in a slow and mindful
manner. This can mean turning off the TV while you eat or
walking away from your computer. Do your best to eat whole
organic foods and meats that are raised ethically. Try eating
local and supporting your neighborhood farmer’s market.
What works for your neighbor or that model in some ad in a
magazine may not work for you. It’s useful then to practice
satya, or truthfulness.
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Remember yoga is practice, not perfection, and this
applies to eating as well. You do not need to eat in one spe-
cific way in order to be a “good yogi.” Simply eat in a manner
that makes you the healthiest version of yourself.
Styles of Eating
I wholeheartedly believe that you can find a mindful manner
of eating that works for you and your body that will also
complement your yoga practice. It’s also true that there are
various cooking styles that have been associated with the
yoga lifestyle. This section contains a small sampling of
different cooking styles that you can follow for one meal or
every one. They are meant to be informative so that you can
make the choices that do the least harm to you.
The five styles of eating that will be discussed:
1. Vegetarian
2. Vegan
3. Ayurvedic
4. Raw food
5. Acid alkaline
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Vegetarian
The vegetarian way of eating can be summed up into two
words: no animals. Vegetarians refrain from eating meat,
fish, and poultry. There are three types of vegetarians:
OVO: Refrains from consuming meat, fish, poultry, and

milk but will eat eggs.
LACTO: Refrains from eating meat, fish, poultry, and eggs

but will consume milk.
OVO-LACTO: Refrains from eating meat, fish, and poultry

but will consume eggs and milk.
Beyond the aforementioned types of vegetarians, there

are some people who will identify as vegetarian but will be
semi-vegetarian—eating fish and poultry, but no red meat—
and others will take a pescatarian approach—eating fish.
People become vegetarians for many reasons. In the
yoga lifestyle, one of the main reasons is the principle of
ahimsa. These vegetarians refrain from eating meat because
they do not believe in killing animals for food. However, oth-
ers become vegetarian for health or ecological reasons, sheer
economics, or the fact that they simply dislike meat.
Oftentimes people become vegetarian for one reason
and adopt another reason later on down the line. While
there can be many benefits to eating a vegetarian or semi-
vegetarian diet, there are some downfalls as well. When
eating a vegetarian diet, you want to include whole, organic,
and minimally processed foods, and you want to go easy on
the highly processed foods.
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When I was in college, I adopted a vegetarian diet for
several years. However, I can tell you now that was probably
the most unhealthy way for me to eat at the time. Because
I was young and lacked access to the correct foods, I elimi-
nated animals from my diet but failed to replace them with
anything healthy like fruits and veggies. Instead, I opted for
processed breads, nachos with cheese, chips, and candy.
While vegetarian diets can be quite beneficial, you still must
remember to be mindful.
Vegan
A vegan cooking style is very similar to that of the vegetar-
ian, though vegans will not consume any animal products
whatsoever. This means no dairy, no eggs, and even no
honey for some. Vegans eat a plant-based diet, meaning
fruit, veggies, legumes, and grains. Anything that can be
grown in the earth will be consumed by vegans.
The vegan lifestyle is one most closely associated with
the principle of ahimsa. Many vegans take their diet choices
one step further and choose not to use or wear any animal
products in addition to not eating them.
Ayurvedic
The Ayurvedic eating style is based on the ancient Indian
system of medicine. In general, this way of eating involves
the six tastes—which means you eat sweet, salty, sour,
pungent, bitter, and astringent foods. Those who follow
an Ayurvedic diet also believe in eating the colors of
the rainbow.
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However, the biggest guiding principle of Ayurvedic
eating is based on one’s unique mind-body type. There are
three mind-body types in Ayurveda:
KAPHA: Typically the largest body type. Kapha types tend

to be very loyal. It is recommended that they reduce
oils and fats, sweets, and salt due to sluggish digestion.
Instead the focus of their diet should be on spices and
eating lots of veggies and high-fiber foods.
PITTA: Medium build, muscular. Pitta types tend to be

focused and ambitious. They should avoid hot spices,
alcohol, coffee, vinegar, and acidic foods. They should
consume sweet, juicy fruits like mangoes and melons
and lots of veggies with high water content—cucumbers,
lettuce, and kale should be the focus of their diet.
VATA: Most slender body type. Vata types tend to be cre-

ative and enjoy change. They should avoid dry, crunchy
foods; carbonated beverages; and cold, raw veggies.
Warm foods—soup, cooked cereal, nuts, cooked veggies,
and hot milk—should be a big part of their diet.
If after reading these you are curious to find your exact

body type, there are many Ayurvedic quizzes online that can
help you determine your constitution.
Raw Food
Raw foodists believe that cooking food destroys essential
enzymes. Those following the raw food diet eat uncooked,
unprocessed, and mostly organic foods. This includes raw
fruits, veggies, nuts, seeds, and sprouted grains.
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The food can be cold or a little warm as long as it doesn’t
go above 118 degrees. Raw food followers will sprout seeds
and beans instead of consuming them whole and uncooked.
Some raw food followers will eat unpasteurized dairy, raw
eggs, raw meat, and raw fish. There are four types of raw
food eating:
RAW VEGETARIANS: Only animal products consumed are

eggs and dairy.
RAW VEGANS: No animal products—most food is raw.
RAW OMNIVORES: Both plant and animal foods are

mainly raw.
RAW CARNIVORES: Meat products are eaten only raw.
Acid Alkaline
The principle behind the acid-alkaline way of eating is to
help your body control its pH through diet. The theory is that
if you’re constantly putting acidic foods like red meat in your
body, your system has no time to do anything else but work
to remove them. In the acid alkaline diet, if you keep putting
your pH at a low level, then you can cause long-lasting acid-
ity. Those that eat the acid-alkaline way are trying to balance
their pH and get it out of the acidic zone.
The general rule of thumb for the diet is 80 percent
of what you eat should be alkalizing foods and 20 percent
should be acidizing. Acid-alkaline followers eat mostly fruits
and veggies, nuts, seeds, legumes, soybeans, and tofu. Dairy,
eggs, meat, most grains, and processed foods are on the
acidic side and should be avoided. Many followers of this diet
also avoid alcohol and caffeine.
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Eating Habits While
Practicing the Poses
So far, this chapter has discussed the benefits of nutrition in
the context of yoga practice. When it comes to nutrition, you
want to find the perfect system for you. Pay attention to what
you eat and be aware of how you feel before, during, and
after practice, then take note of what works and what doesn’t.
This will help you find the right way to eat for your yoga.
There are some more immediate considerations when
practicing the poses. Namely, take the time to create some
beneficial eating habits.
Establishing Good Eating Habits

Here are a few common tips on what and how to eat before
practicing asana:
DON’T EAT BIG, HEAVY MEALS BEFORE PRACTICING,

ESPECIALLY IF TWISTING. You want to wring out the toxins,
not your spaghetti.
DON’T EAT RIGHT BEFORE YOU PRACTICE. You want the

food in your body to be properly digested.
DON’T DRINK ALCOHOL BEFORE PRACTICING. While it may

give you confidence and make you feel uber-flexible,
your balance and equilibrium will be off. Because your
inhibitions are lowered, you may push yourself too far
and cause injury.
If you’re very hungry right before you practice, try eating

a piece of fruit and a handful of nuts or a small snack that’s
easily digested.
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Eating Mindfully
There are several common methods that devoted yoga prac-
titioners might use to prepare or bless their food, in order to
eat in a more conscious manner. They are as follows:
TAKE A MOMENT TO RECOGNIZE THE FOOD IN FRONT OF

YOU. Acknowledge the sustenance and good health the
food is about to provide you.
TAKE A MOMENT TO CHECK IN WITH YOUR BODY BEFORE YOU

EAT. What do you need in this moment to sustain good
health? With yoga you’ve learned to move and breathe
mindfully; why not eat mindfully, too?
EAT CONSCIOUSLY. Chew slowly. Try not to shovel the

food into your mouth.
EAT IN A RELAXING ENVIRONMENT. Do not eat while dis-

tracted. Turn off the TV. Put away your cell phone and
step away from the computer.
SERVE FOOD GRACEFULLY. The act of serving others is a

good thing for your mind and your body. Connect with
others as you eat your meals.
PREPARE FOOD WITH LOVE AND CARE. Think about who will
be eating the food and the kind of love you want to send
to them, even if it’s just you—you deserve love, too.
TAKE A MOMENT TO BE GRATEFUL. This can be a prayer,

grace, a blessing, or a moment of silence. Do what feels
right to you.
Above all else, stay present, and healthy eating will find
its way to you. Think of this as a form of meditation, which is
the topic of the next chapter.
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CHAPTER SIX
Meditation
Before you skim past this section
because the idea of meditation sounds
too far out there for you, let me tell you
a little secret. If you’ve been practicing
the poses or working on ujjayi breathing,
you’ve practiced meditation.
As you might remember from the beginning of this book,
yoga was broken down into eight different principles. One
of these areas was meditation, or dhyana. This was the last
limb in Patanjali’s ashtanga before one would reach samadhi,
or the highest state of being where the mind and body are
fully merged.
Everything you’ve worked on up until this point has
been leading you here, and now it’s time to begin a medita-
tion practice. This does not mean that you have to run off to
some foreign land and commit to a vow of silence; in fact,
it can be quite the opposite. You can practice meditation
through walking or doing the poses. A more traditional med-
itation involves sitting comfortably and closing your eyes
for a few minutes or an hour. Like other aspects of yoga, in
meditation you are looking for what works for you.
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The Purpose of Meditation
Meditation is meant to calm the mind, but not in the way
that you might think. Many people believe meditation is a
tool to tune out, while in fact it is actually a tool to tune in.
It’s a way to train your mind and, by proxy, your body to tune
in to its needs. It helps you find an inner peace that lets you
operate in this world without all the anxieties and stresses
that come from your daily life. It lets you leave behind fears,
doubts, and the voices in your head that say, “You are doing
this wrong. You are not enough. You can’t do that. You won’t
do this.” Meditation allows you to tune out those voices and
tune in to the one true voice—your own.
Meditation also leads you to the now—that state of being
where you’re not worrying about the future or fretting
about the past. Instead, you’re able to concentrate on the
moment and live without distractions. Meditation quiets
the “me” center of the brain and allows you to be more
present. It is simply the practice of continuously focusing all
your attention on one thing in order to calm the mind and
become inwardly aware.
Benefits of Meditation
Just as yoga has a multitude of benefits, so does meditation.
Numerous medical studies have been done on the effects
of meditation on the brain. The findings range from aug-
menting the amount of gray matter to reducing anxiety to
improving concentration and increasing happiness.
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Meditation can be practiced in a variety of ways. You can
do it for a minute a day or hours on end. As with the poses,
there is no need to rush into meditation. Let your mind wan-
der as many times as you want. As long as you keep coming
back to a singular point of focus, you’re meditating. Over
time, the practice will get easier and you’ll start to see the
benefits in your daily life.
How to Meditate
You don’t need much to begin your meditation. As long as
you’ve got a brain and can breathe, you’re all set, but here are
a few more factors to take into consideration as well:
PLACE: Find a spot in your home where you will not be

disturbed. This can be the same spot you’ve been prac-
ticing the poses in or somewhere entirely different. As
long as you can close your eyes and focus without inter-
ruption, any spot will work.
TIME: The body is most relaxed in the mornings and

evenings. Many people will meditate during these times,
because they find it easier to hold focus. However, if
this does not work with your schedule, pick a time that
makes sense to you and stick to it.
BODY POSITION: When meditating you want to be com-

fortable yet stay awake. Many people find that sitting up
straight in Easy pose or sitting against a wall on a blanket
or bolster works great for them. However, if you are ill or
have a medical condition that does not allow this, then
by all means lie down.
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THOUGHTS: Your mind is going to wander, and that
is normal. When this happens, just let the thoughts
be. Don’t put any judgment on them or try to change
them. Let them pass and bring your attention back to
the breath or the point of focus that is established in
the meditation.
BREATH: Focusing on the breath is a great way to stay in

the present. However, the breath in meditation is not
meant to be forced or controlled. Notice your breath as it
is and observe.
LENGTH AND FREQUENCY: It is best to meditate daily. If

you can commit to 15 minutes a day, that would be ideal.
Over time your practice will increase in length, but for
now just make a daily commitment, even if it’s for only
a couple of minutes at a time. The benefits of meditation
are cumulative, so whatever you can do is going to help
you achieve results.
Beginner Meditations
Many people like to start meditating by simply focusing on
the breath, because it is the most available tool to everyone.
Start simply with the breath right here as you’re reading:
✦ Bring your awareness to the breath without trying

to change it.
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✦ Let your mind wander if it is inclined to do so, but
bring your focus back to the breath.
✦ Allow this process to continue over and over again:

focus on the breath; when the mind wanders, come
back to the breath.
✦ Do it all again.
Over time, and with practice, the mind stops wandering

as often. You’ll tune in to your own voice and let any echoes
of doubt and despair disappear.
The meditations described next in this chapter will use
some version of this breath work. You are welcome to stop
here and continue to practice the poses and breathing.
However, if you choose to move on, you will find these five
beginner-level meditations to get you started:
1. Savasana meditation
2. Breathing meditation
3. Mantra meditation
4. Mindful Body meditation
5. Loving meditation
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Savasana Meditation
The purpose of Savasana, or the final resting pose, is to
let the body absorb all the benefits of the poses that you
just completed. While in this resting state, it is an oppor-
tune time for you to begin a meditation practice. Because
you’ve already established that you will end every one of
your physical practices with Savasana, this is a great place
for you to start working on your meditation practice.
Follow these steps to practice the Savasana meditation.
1. Come into Savasana. Situate your body so that you are

comfortable and relaxed. Use props if necessary. A pillow or
bolster under your knees is great for relieving any back pain
or giving your body extra support.
2. Close your eyes.
3. Take a deep breath in through your nose, fully expand-

ing your ribs and your belly; open your mouth and exhale it
all out.
4. Begin to breathe normally. Do not try to change or control

your breath. Just let it be.
5. Scan your body and make sure every muscle is relaxed. Let
the weight of your body sink into your mat.
6. Once your body is fully relaxed, bring your attention back

to your breath. Observe the inhale and the exhale.
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7. As other thoughts pop into your head or your mind
wanders, bring your focus back to the breath.
8. Anytime the mind wanders, come back to the breath.

Continue to do this for at least five minutes.
9. When you are finished, start to deepen your breath. Wig-

gle your fingers and your toes. Extend your arms overhead
and point your feet, as if you are waking up for the first time
that day.
10. Gently make your way up to a comfortable seated position.
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Breathing Meditation
We’ve touched on the breath at the beginning of this
section. The Breathing meditation tunes in further to
intricacies of the breath.
Follow the instructions below to practice the Breathing

meditation.
1. Start in Easy pose or any other seated position that is com-

fortable. Use props if necessary to support your body.
2. Close your eyes and take a few moments to just be. Notice
what you are experiencing in this moment—sounds from
outside, aches in the body, thoughts of the past or future,
your feelings. Do not try to do anything about them. Simply
take note that they are there as you settle into the practice.
3. Bring your attention to your breath. Do not try to change

it. Just observe. Notice each part of the breath. Pay attention
to the details of the breath, how your nostrils expand as you
breathe in, how your lungs and ribs move in rhythm, how
the breath floats through your throat, how the air exits the
body, and how it comes into the body.
4. Let the small movements that occur in your body as you

breathe be your point of focus.
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5. Continue to focus on the intricacies of the breath. If the
mind wanders and other thoughts pop into your head,
simply return to focusing on the movements of your breath.
Keep repeating this as necessary.
6. As you maintain the focus on the breath, let everything

else remain in the background—thoughts, emotions, bodily
sensations—these things will come and go automatically. Let
them be and keep the focus on the movements of the breath.
7. When you are finished, gently open your eyes.
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Mantra Meditation
A mantra is a chant that supports meditation. Mantra
meditation continues to focus on the breath, but you’re
going to add a mantra to help hone in on the present
moment. This is a great meditation to practice when
you’re feeling overwhelmed with a giant to-do list.
Follow these steps to do Mantra meditation:
1. Come to a comfortable seated position. Again, use

whatever props are necessary to support your body and
allow it to relax.
2. Close your eyes and relax your shoulders.
3. Take a deep, cleansing breath to fully fill your lungs and

belly, then exhale and let it all go.
4. Let your breath come back to its normal rhythm.
5. Start to observe the breath. Take note of the intricacies

of the inhale and the exhale. Continue to do this for several
minutes. If the mind wanders, come back to focusing on
the breath.
6. Now you’re going to add a mantra to each breath. The

words of this mantra will be your focus.
7. Observe the breath coming into the body as you silently

say, “I.”
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8. Follow the breath as it exits the body, silently saying, “Am.”
9. Observe the breath coming into the body as you silently

say, “Here.”
10. Follow the breath as it exits the body, silently saying, “Now.”
11. Continue to focus on the breath and the words as you

repeat the mantra: I am here now.
12. Anytime you notice the mind wandering, come back to

the breath and whatever word you are on in the mantra.
13. Try to do this for at least five minutes.
14. When you are finished, repeat the full mantra one last
time and then gently open your eyes.
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Mindful Body Meditation
This meditation is great for tuning in to the body and its
needs. This is a great complement to your physical yoga
practice and helps unite the mind and the body.
Follow these steps to practice the Mindful Body meditation:
1. Start in Easy pose or any other comfortable seated position.
2. Close your eyes and relax your shoulders.
3. Start to bring your attention to the breath. Become aware

of all the intricacies of the inhale and the exhale.
4. Whenever the mind wanders, come back to the breath. Do

this for a couple of minutes.
5. Shift your awareness to your body. This will be your point

of focus, so anytime your mind wanders, come back to
the body.
6. Scan your body from the top and move your way down.
Take time at each step to really tune in to the subtle move-
ments and feelings in each body part.
7. Observe the scalp and the top of your head. What are
you feeling? Is your hair pulling on the skin of your scalp?
Is it heavy?
8. Check what’s happening with your forehead? Is it

scrunched in or relaxed? Is the skin around your eyes heavy?
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9. What about your cheeks? Are they puffed in a smile
or relaxed?
10. Your jaw? Are you clenching your teeth?
11. How about your tongue? Is it resting away from the roof
of your mouth, or is it swirling all over?
12. How about your throat? Can you feel the breath moving
in and out? Is your neck relaxed?
13. Check your shoulders. Are they heavy, tight, or relaxed?
14. And your chest? Is it moving with each breath? How big
is the movement?
15. What about your belly? Can you hear any sounds? Notice
any distress or ease?
16. And your lower back? Is it strained or content?
17. Now your hips. Are they tight and stiff? Do you feel pain?
Do you feel relief?
18. What about the tops of your thighs? What sensations do

you feel there?
19. The backs of your legs?
20. Your shins? The calf muscles?
21. Are your feet flexed or relaxed? Can you feel the breath
there? What else do you notice?
22. What about your toes? Are they cramped or limp? ❱
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Mindful Body Meditation, continued
23. The bottoms of your feet? Are they cold? Warm?
24. Now notice the entire body as a whole. What do you feel?
What is relaxed? What is strained?
25. Continue for another couple of minutes, scanning up

and down your body. If you want to go longer, scan the body
again, part by part, but this time start from the bottoms of
your feet and work your way up to your scalp.
26. To finish, gently wiggle your fingers and your toes, then
open your eyes.
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Loving Meditation
This is a great meditation to bring compassion and love
into your life. In practicing a Loving meditation, we always
start with ourselves and then send the love out to others.
There are various ways to do this meditation, simply by
changing the mantra.
To practice the Loving meditation, follow the steps below.
1. Start in Easy pose or any other comfortable seated

position. Use any props that are necessary to help you relax
and sit with ease.
2. Close your eyes. Start to bring your attention to the breath.

Focus on the breath to settle into your meditation.
3. Focus in on the center of your chest, your heart center.

Notice any sensations you feel there. Heaviness, happiness,
joy, sadness. Observe these feelings, then let them go.
4. Continue to focus on the heart center and its movements

as you breathe.
5. Pick one of the mantras below or make one up for

yourself. Continue to breathe into the heart center.
✦ May I be kind and loving.

✦ May I be happy.
✦ May I be healthy.
✦ May I be at peace. ❱
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Loving Meditation, continued
6. Inhale and silently say one of the mantras.
7. Exhale and imagine sending that mantra to yourself.
8. Continue to repeat this mantra, focusing on sending love

to yourself with each repetition.
9. Next, picture someone in your life to whom you want to

send love. This can be someone you care for deeply, or it can
be someone who challenges you. Focus in on them.
10. Begin the mantra, only this time instead of saying “I” say
“you.” Inhale and silently say one of the phrases below.
✦ May you be kind and loving.

✦ May you be happy.
✦ May you be healthy.
✦ May you be at peace.
11. Exhale and send the mantra out to that person.
12. Continue to repeat this mantra, focusing in on sending

love and kindness to the person in your thoughts. Repeat this
process with as many specific people as you want.
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13. Focus on sending love to the entire planet. Inhale and
silently say one of the following mantras.
✦ May everyone be kind and loving.

✦ May everyone be happy.
✦ May everyone be healthy.
✦ May everyone be at peace.
14. Exhale and send this mantra out into the world.
15. Continue to repeat this mantra, focusing in on love and

kindness for all.
16. At the end, come back to yourself. Repeat the mantra

once more, using “I.” Then gently open your eyes and go
back to your day.
Now that you know a lot about yoga, it’s time to hone in on
what you need and want from the practice. Perhaps you’ve
been working on the poses or you’ve started meditating.
Maybe you’ve only read everything and are still trying to
figure out how yoga fits into your daily life. Wherever you are
with this practice, that is okay. The next and last chapter is
designed to help you customize your experience with yoga.
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191
CHAPTER SEVEN
Yoga for You

Almost every day I discover something
new about yoga. One day it’s the fact that
I can balance in poses I never thought
possible, and the next it’s how I handle
an argument with a friend. Yoga has been
like a good parent, never giving up on
me, loving me unconditionally, pushing
me to be my best, and constantly there
when I need it.
Like any good practice, yoga and its benefits are constantly
evolving. The type of awareness that yoga encourages is
what allows your experience with the practice to change
over time, based on what you do and don’t need. Once you
make yoga a part of your life, it’s there to stay. This is true if
you’re a newly expectant mother; suddenly overworked and
stressed beyond belief; or training for a marathon. No matter
what, you can find a yoga practice that works for you.
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Yoga for All
There are many yoga specialties out there. These are some of
the more common ones:
✦ Pregnant women
✦ Athletes
✦ Stress relief
✦ Over 60
✦ Injuries
If there is something specific that you’re struggling with

or you want to expand your knowledge of the practice in a
different way, do some research and find a yoga specialty
that speaks to your life situation specifically.
Yoga for Pregnant Women

Yoga is a great way to prepare your body for the upcoming
birth of your little one. However, there are many changes
occurring in your body at this time, and you will need to
adapt your yoga practice in a variety of ways to accommo-
date the pregnancy.
If you have recently become pregnant or you become
pregnant after you’ve been practicing yoga for a while, seek
out a prenatal yoga class where the teacher is well versed
in the modifications you will need to make at every step of
your pregnancy.
However, if you feel the need to move before you are
able to get into a prenatal class, here are a few modifications
you can make on your own. Do not practice deep twists
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while pregnant and avoid lying on your belly once you begin
to show. Also, beware that the hormone relaxin is being
released into your body to soften connective tissue. This is
meant to make expansion of the pelvis possible; however,
the hormone affects all other tissues in your body as well and
can make you hypermobile, thus making it easy to over-
stretch. One of the key things to remember while pregnant is
to not overdo anything and, as always, listen to your body.
Yoga for Athletes

Yoga is a great complement to athletic activities. Whether
you’re a marathon runner, triathlete, golfer, skier, surfer, or
anything in between, yoga can help you prepare for your
sport in a variety of ways. The physical postures will provide
you with balance, core strength, and flexibility, but the men-
tal aspect of yoga helps you hone in on your goals.
If you are an avid athlete, I highly recommend spending
some time searching online for a program that works for
your sport. I will also say that a variety of basic “yoga for
athletes” classes are popping up all over. These classes
focus on stretching the most commonly tight muscles in
athletes and building core strength, without all the Sanskrit
and philosophy. These are great classes to seek out if you
are looking to add yoga to your training program but aren’t
necessarily looking for the meditative aspects of the practice.
Yoga for Stress Relief

Yoga is great at relieving stress. The simple act of moving
your body can release much stress, but so does meditation.
A combination of these two is great for calming the mind
and letting go of all your worries.
YOGA FOR YOU
195
The daily poses in chapter 2 are great ones to use indi-
vidually or together to help you relieve stress. Personally,
I think Legs up the Wall works the best to relieve stress;
however, I suggest that you experiment with the poses and
meditations in order to find the perfect combination that
works for you.
If you are looking for a relaxing practice outside of your
home and this book, I would also recommend checking out
a Yin yoga or Restorative class. These are two types of passive
classes that are great at relieving stress. Yin yoga focuses on
holding stretches for long periods of time to relieve tension
in the muscles and joints. Restorative focuses on many dif-
ferent ways to relax the body. I had a teacher once describe a
Restorative class as “how many different ways can we find to
lie down.” A Restorative class is perfect to attend after a long
and stressful week.
Yoga for Those over 60

Yoga can be adapted to accommodate many of the changes
that occur in your body as you age. These accommodations
may be as simple as adding props for the poses, or they
can be more involved based on the current condition of
your health.
If you are over 60 and just beginning a yoga practice,
I recommend you seek out classes specifically meant for
beginners or look for teachers who teach a program called
“Prime of Life yoga.” This type of yoga is aimed at those in
your age group and will help you find the perfect alignment
for your body.
YOGA FOR BEGINNERS
196
Yoga for Injuries
If you are injured, I highly suggest that you ask your doctor
about what yoga programs work for you and your specific
injury. There are many types of yoga out there, and while
yoga can be great for aiding the healing process, if done
in the wrong manner, it could exacerbate your injury. The
biggest thing to remember in yoga is that if it is causing
pain, then stop doing what you are doing. Yoga is not about
“no pain, no gain”; in fact, it’s the opposite. You want to avoid
pain to gain the benefits of the practice.
As you start to figure out what specific needs you have
with your yoga practice, you’ll want to keep in mind that
nothing is perfect, and this is a practice. There will be a lot of
trial and error before you understand what works best for you.
Advice for Beginners

Beginning a yoga practice can be very exciting. But there are
many things new students do when they rush into yoga that
do not serve them in the end.
Here’s some advice to help you have the best experience
possible as a new yogi:
TAKE YOUR TIME. You might be in a hurry to touch your

toes, so you’re pushing as hard as you can to get there.
Maybe you’re breathing through extreme pain. Avoid
overdoing it so you can protect yourself against injury.
There is no need to rush in yoga. It is not a competition,
and there is no end goal. Yoga is a practice, and with
time you will get there.
YOGA FOR YOU
197
STRIVE FOR A PERFECT FEELING INSTEAD OF PERFECT POSES.
Yoga is all about practice, not perfection, especially when
you’re a beginner. While you’re learning the poses, don’t
worry about what you might look like in a mirror; focus
on how you feel in the moment. Do you have the right
combo of relaxation and strength? Are you forcing the
pose? Are you concentrating on your breathing?
REMEMBER TO BREATHE. This is a difficult one to do, but

the more you can concentrate on finding a nice, steady,
even breath, the easier it will be for you to get into the
poses and find that perfect feeling. Also, forgetting to
breathe is a big indicator that you’re pushing yourself too
far. If this happens, back out of the pose enough so that
you can return to your breath.
STOP COMPARING YOURSELF TO OTHERS. Keep your eyes

on your own mat. Focus on yourself. Don’t try to keep
up with the person next to you or the video you found
online. This is your practice, and it’s not meant to look
like anyone else’s.
MORE IS NOT ALWAYS BETTER. Stick to a pace that works for

you. Practice tapas to create positive changes in your life
and svadhyaya, the act of self-study, to find what you need
to improve. Pushing too hard is never good. Again, the idea
of “no pain, no gain” does not work in yoga. Listen to your
body; don’t push it to a place it is not meant to go yet.
CLEAR NEGATIVE THOUGHTS FROM YOUR HEAD. Get rid of

the voice that says, “I can’t do this” or “I’ll never do this”
or “I’m not good at this.” If you are on your mat and
you’ve showed up to practice, then you can do this, you
will do this, and you are good at this.
YOGA FOR BEGINNERS
198
EMBRACE YOUR EMOTIONS. Welcome any feelings that
come over you in practice. It is not uncommon to start
crying in yoga. If this happens to you, don’t try to stop
it—just let the tears fall. Yoga can be a huge release, but
only if you let it. If you stifle your feelings or bury your
emotions, you will be missing out on some of the key
benefits of the practice.
KNOW WHAT YOU WANT FROM YOGA. Don’t let anyone

else’s ideas influence you. A yoga practice is a personal
practice. Use the idea of svadhyaya to find what works
for you and then stick to it.
ASK FOR HELP WHEN YOU NEED IT. If you begin to take pub-
lic classes, stay after class and ask the teacher to help you
with anything you find confusing. If you’re at home, get
online and look for videos or seek out teachers who can
answer your questions.
TAKE YOUR TIME IN SAVASANA. This is your final resting

pose, and it’s meant to be a rest to help your body absorb
all the wonderful benefits of the practice. If you rush it,
you miss out on so much. This goes for practicing in
your own home and also in public classes. Never come
out of the final resting pose and pack up your stuff before
the teacher has gotten you out of Savasana. This not
only short-changes you but also disturbs the students
around you.
Overall, do not fret if you make a mistake. You’re human,

and it will happen. Simply remember to practice ahimsa and
don’t beat yourself up about it. Enjoy the ongoing process
of learning.
YOGA FOR YOU
199
Looking for a Class
Even though you’re probably full of information on yoga,
meditation, the poses, the practice, and philosophy, you still
might find yourself wanting more. In this case, consider
branching out. Seeking out a yoga teacher or a class locally
should be an exciting step in your practice. It will help
you deepen your understanding of yoga and further your
knowledge of the poses.
Public classes can be amazing, especially when you find
the right one. However, they can be intimidating, especially
for newer students. That’s why I want to give you some help-
ful tips on what to do the first time you go to a public class.
What to Bring
Bring your mat and possibly a towel and water bottle. If you
do not have a mat, most studios will have one you can either
rent or borrow. The studio will provide any props you might
need, so don’t worry about bringing blocks, a strap, or any-
thing else.
What to Wear
Wear appropriate yoga clothes. This should be something
you feel comfortable moving in but does not slip off your
body or become see-through when bending over. You
want to feel good in whatever you’re wearing, but it should
not take you hours to find the perfect outfit. The clothes
you wear should support the practice you’re doing, not
distract from it.
YOGA FOR BEGINNERS
200
What to Expect
It is best to show up to a new studio 10 to 15 minutes before
your class. That way you can sign any release forms that
are required and the receptionist or teacher can show you
around the studio. Remove your shoes before entering any
yoga room. Some studios require you to remove your shoes
at the front door, and some have you leave your shoes just
outside the yoga room. Look around to see what others are
doing or ask if you’re not sure of the studio’s policy.
What to Do
Once in the studio, relax and don’t worry about the others
around you. Everyone was a beginner once, so any nervous-
ness you might feel is normal and no one is judging you.
Set up your mat in a place that you feel comfortable. I
would suggest the center of the room in the middle row, that
way you can see the teacher easily, but also the students in
front of and behind you. This will help you learn visually.
Next, sit quietly on your mat and wait for class to start.
You can sit in Easy pose or lie on your back, whatever feels
most comfortable. This is not the time to show off the fact
that you can touch your toes or balance in Tree pose. You
may see other students doing what looks like a warm-up
but almost all teachers are frustrated by this activity. Teach-
ers have a class plan mapped out before they come into
the room. If someone’s stretching out a part of their body
that needs to be strong and tight for the teacher’s plan, that
student is counteracting what the teacher has planned for
the class. If a warm-up is necessary, your teacher will pro-
vide it within the context of the class; you do not need to do
anything extra.
YOGA FOR YOU
201
What to Say
If you have any injuries that the teacher should know about,
introduce yourself to him at the beginning of class and
tell him your concerns or restrictions. You can also tell the
teacher you’re new as well. This will help you get a better
class experience. Also, if you have any questions that arise
throughout practice, feel free to talk to the teacher after class
as well. It is best to stay quiet during the class.
Finding the Right Class

and Teacher
Once you feel confident going into a public class, you’ll
need to find a teacher and a class style that works for you.
You might have to visit several classes and try out a variety
of teachers before you make a decision. Don’t be afraid to
experiment. Most studios offer some sort of introductory
offer for first-time clients. Take advantage of these offers to
try out a variety of opportunities in your area. Once you find
a teacher or class that resonates with you, make a com-
mitment to go there regularly, whether it’s once a week or
several times weekly.
Classes
The yoga classes in public studios vary; read the descriptions
carefully or call ahead and ask the people at the front desk for
their help in choosing which classes to attend. Tell them how
long you’ve been practicing and what you expect to get out of
the class. Do you need something more meditative and less
YOGA FOR BEGINNERS
202
focused on moving, or are you looking to challenge yourself
physically? Ask as many questions as you can think of. Studios
love new students, and they want you to be happy, so don’t be
afraid to seek information. Talk to the teachers as well.
Teachers and Learning Styles

Teachers are meant to be your guide, and you want to
choose one who makes you feel good about showing up on
your mat every time. Find an instructor who teaches in a
manner that you understand.
Also think about how you learn best and match your
style to a teacher’s method of instruction. Which of the fol-
lowing types of learner best applies to you?
VISUAL LEARNER: Are you a visual learner? Do you need to

see someone demonstrate everything in order to grasp
the concept? Look for a teacher who demonstrates often
or situate yourself in the middle row in class so that
you can watch those in front of you and behind you for
visual cues as to what to do with your body.
AUDITORY LEARNER: Do you learn best by listening? Seek

out a teacher who excels at giving verbal instructions.
You want someone who doesn’t just name the pose and
expect you to get into it, but will describe each part of the
alignment of the pose. Also look for someone who gives
the subtle instructions of the breath and guides you to
relax and find strength.
KINESTHETIC LEARNER: Do you learn by doing or having

someone help you? Look for a teacher who is apt to give
hands-on adjustments to her students. Adjustments help
guide a student into the pose in the correct manner.
YOGA FOR YOU
203
Of course most people don’t always learn in one manner
only. So if you can find a teacher that does all three of these
things well, you’ll be very fortunate. But above all else, find
someone who makes you excited to practice yoga, no matter
what her teaching style is.
Yoga Retreats and Festivals

One of the fun things about yoga these days is that many
studios and individual teachers conduct retreats all over the
world. These are vacations that focus on yoga, though many
add other activities, such as surfing or snowboarding. Once
you start practicing in a studio, your fellow yogis become
like small families. Eventually, they might turn into great
travel buddies.
Many retreats exist, and finding the one that sounds the
most exciting to you is just a matter of research and asking
around. Perhaps your teacher is planning a retreat or some
of your friends have found one online. You can also seek
out one of the more renowned instructors, find them on a
retreat, and meet new people while exploring the world. Or
you can go to yoga festivals where many different instructors
are teaching.
A yoga festival is great, because they’re usually in a
fun city and attract a wide variety of teachers from all over.
Many of them even have music components to them as well,
offering concerts and dance parties. Some of the bigger yoga
festivals are Wanderlust Festival, Bhakti Fest, Hanuman Festi-
val, and the International Yoga Festival in India, but there are
many more out there if you look online.
YOGA FOR BEGINNERS
204
If you’re not interested in traveling to find new ways to
practice yoga, stay alert to yoga events going on in your own
community. With the interest in yoga growing exponentially
every year, there’s bound to be an event in your hometown,
and if there’s not, what’s to stop you from planning one of
your own?
The possibilities for yoga are endless; it’s up to you to
bring them into your life.
Namaste
I hope by now you’ve found some aspect of yoga that works
for you. Perhaps you have a pretty solid and steady home-
yoga practice going, or maybe you’ve found a local teacher
who you adore. Whatever you’ve discovered, I commend
you for your success. It takes a lot to commit to yoga, but the
rewards are well worth the effort.
Being a beginner can be hard at times, but it’s a won-
derful one-time experience. It is a place of openness and
curiosity, where you’re allowed to try new things, fail, fall,
and laugh about it. It’s like being a carefree kid again. Enjoy
this moment and all the good things that come with it, and
remember yoga is practice, not perfection, so have fun.
Know that the divine light in me salutes the divine light
in you. Namaste.
YOGA FOR YOU
205
Appendix
YOGA POSE
LIBRARY
Here is an alphabetical listing of the poses in this book for

your convenience.
BOUND ANGLE POSE BRIDGE

Baddha Konasana (page 46) Setu Bandha Sarvangasana (page 120)
CAMEL CAT/COW
Ustrasana (page 118) Viralasana (page 48)
206
CHAIR CHILD’S POSE
Utkatasana (page 88) Balasana (page 54)
COBRA CORPSE POSE

Bhujangasana (page 82) Savasana (pages 64, 136)
CRESCENT DOWN DOG

Alanasana (page 92) Adho Mukha Svanasana (page 68)
DOWN DOG SPLIT EASY POSE

Eka Pada Adho Mukha Svanasana Sukhasana (page 42)
(page 90)
YOGA POSE LIBRARY
207
EXTENDED MOUNTAIN POSE EXTENDED SIDE ANGLE
Urdvha Hastasana (page 72) Parsvakonasana (page 102)
HALF FORWARD FOLD HALF LORD OF THE FISHES

Ardha Uttanasana (page 76) Ardha Matsyendrasana (page 128)
HALF MOON HAPPY BABY

Ardha Chandrasana (page 106) Ananda Balasana (page 122)
LEGS UP THE WALL LOW LUNGE

Viparita Karani (page 56) Anjaneyasana (page 50)
YOGA POSE LIBRARY
208
MOUNTAIN POSE PLANK
Tadasana (page 70) Kumbhakasana (page 78)
RECLINED PIGEON RECLINED TWISTS

Supta Kapotasana (page 132) Jathara Parivartanasana (page 66)
RECLINING REVERSE WARRIOR

HAND-TO-TOE POSE Viparita Virabhadrasana (page 100)
Supta Padangusthasana (page 134)
REVOLVED CHAIR REVOLVED HALF MOON

Parivrtta Utkatasana (page 108) Parivrtta Ardha Chandrasana (page 112)
YOGA POSE LIBRARY
209
REVOLVED TRIANGLE SEATED FORWARD FOLD
Parivrtta Trikonasana (page 110) Paschimottanasana (page 126)
SEATED STAFF SEATED TWISTS

Dandasana (page 124) Parivrtta Sukhasana (page 44)
SEATED WIDE LEG SPHINX

FORWARD FOLD Bhujangasana II (page 52)
Upavista Konasana (page 130)
STAFF POSE STANDING FORWARD FOLD

Chaturanga, Four-Limbed Staff pose Uttanasana (page 74)
(page 80)
YOGA POSE LIBRARY
210
STANDING SPLITS TREE
Urdhva Prasarita Eka Padasana Vrksasana (page 116)
(page 96)
TRIANGLE UP DOG
Trikonasana (page 104) Urdhva Mukha Svanasana (page 84)
WARRIOR I WARRIOR II
Virabhadrasana I (page 86) Virabhadrasana II (page 98)
WARRIOR III WIDE LEG FORWARD FOLD

Virabhadrasana III (page 94) Prasarita Padottanasana (page 114)
YOGA POSE LIBRARY
211
GLOSSARY
AHIMSA: The act or practice of doing no harm.
APARIGRAHA: The act or practice of nongreed.
ASANA: The act or practice of the physical poses or postures

of yoga.
ASHTANGA: The eight-limbed path to yoga as described in

Patanjali’s Yoga Sutras. Also describes a specific type of yoga.
ASTEYA: The act or practice of not stealing.
BRAHMACHARYA: The act or practice of abstinence or the refrain

from using excess energy.
CHAKRA: Points of spiritual energy and power in the

human body.
CORE: Generally refers to muscles in the abdomen and lower back.
DHARANA: The act or practice of concentration.
DHYANA: The act or practice of meditation.
ENDORPHIN: A hormone that produces well-being.
HORMONE: A signaling molecule in the body that regulates

physiology and behavior.
ISVARA PRANIDHANA: A devotion to god or the recognition that

we’re all in this together.
MANTRA: A chant that supports meditation.
212
MYSORE: A city in the south of India. It is also a particular
style of teaching Ashtanga Yoga. The Mysore style allows
students to practice the Ashtanga sequence at their own pace.
The instructor will then work individually with each student
in the room giving the students verbal instructions and
hands-on adjustments.
NAMASTE: A traditional greeting. Translates to “the divine light in

me salutes the divine light in you.”
NIYAMAS: Describes methods of discipline.
PRANAYAMA: The act or practice of breathing.
PRATYAHARA: The act or practice of withdrawing from the senses.
SAMADHI: The highest state of yoga according to Patanjali.

The act or practice of meditative absorption or liberation.
SANTOSHA: The act or practice of contentment.
SATYA: The act or practice of truthfulness.
SAUCHA: The act or practice of cleanliness.
STHIRA: Strength. Strong and steady.
SUKHAM: Relaxation. Comfortable and at ease.
SVADHYAYA: The act or practice of self-study.
TAPAS: The act or practice of working through things to

create change.
UJJAYI: A yogic way of breathing. In ujjayi you breathe in a slow

and controlled manner through your nose.
VINYASA: The act of linking the breath to movement. Also

describes a set of poses that are used to move from a standing
pose back to Down Dog.
YAMAS: Describes ways to control ourselves.
GLOSSARY
213
RESOURCES
Books Web Sites

THE YOGA BIBLE CHOPRA CENTER
Christina Brown www.chopra.com
THE HEART OF YOGA ELEPHANT JOURNAL

T. K. V. Desikachar www.elephantjournal.com
LIGHT ON LIFE MIND BODY GREEN

BKS Iyengar www.mindbodygreen.com
LIGHT ON YOGA PRIME OF LIFE YOGA

BKS Iyengar www.samata.com
YOGA: THE PATH TO SELF-REALIZATION FELLOWSHIP

HOLISTIC HEALTH www.yogananda-srf.org
BKS Iyengar
YOGA DORK
YOGA SUTRAS www.yogadork.com
Patanjali
YOGA GLO
AUTOBIOGRAPHY OF A YOGI www.yogaglo.com
Paramahansa Yogananda
YOGA JOURNAL
BHAGAVAD GITA www.yogajournal.com
(various translations)
YOGIS ANONYMOUS
www.yogisanonymous.com
214
INDEX
A Choudhury, Bikram, 24
Acid alkaline, 167, 171 Chronic conditions, managing, 29
Ahimsa, 13, 14–15, 166, 169, 212 Circulation, 27
Aparigraha, 14, 16, 212 Class
Asana, 18 find the right, 202–205
Ashtanga Yoga, 22, 23, 212 looking for a, 200–202
Asteya, 13, 15, 212 Classical yoga, 21
Auditory learner, 203 Clothing, 200
Ayurvedic, 167, 169–170 choosing, 35–36
Cobra, 82–83, 207
B Commitment, making a, 31–34
Back bends, 63, 118–121, 162–163
Cool down, 122–137, 162
Back pain relief, 153–154
Core, 27, 195, 212
Balance, 27
Corpse pose, 64–65, 136–137, 207
Balancing, 158
Crescent, 92–93, 207
Beginners, advice for, 197–199
Beginner sequences, 147–162 D
Bhagavad Gita, 21 Daily poses, 41–58
Bikram Yoga, 24 Detoxing, 155
Blanket, 37 Dharana, 19, 212
Bolster, 37 Dhyana, 13, 19, 32, 175, 212
Bound Angle pose, 46–47, 206 Down Dog, 68–69, 207
Brahmacharya, 14, 16, 212 Down Dog Split, 90–91, 207
Breathing, 39–40
Bridge, 120–121, 163, 206
E
Easy pose, 42–43, 207
C Eating habits, improving, 167–171
Calming, 148 Endorphins, 27, 212
Camel, 118–119, 206 Expectations, 201
Cat/Cow, 48–49, 206 Extended Mountain pose,
Chair, 88–89, 165, 207 72–73, 208
Chakra, 23, 212 Extended Side Angle, 102–103, 208
Child’s pose, 54–55, 207
215
F M
Flexibility, 25, 26 Meditation, 175–191
Focus, 28 beginner, 178–179
Four-Limbed Staff pose, 80–81, 210 benefits of, 176–177
breathing, 182–183
G loving, 189–191
General conditioning, 25
mantra, 184–185
H methods of, 177–178
Half Forward Fold, 76–77, 208 mindful body, 186–187
Half Lord of the Fishes, purpose of, 176
128–129, 208 savasana, 180–181
Half Moon, 106–107, 208 Modern yoga, 22
Happy Baby, 122–123, 208 Mountain pose, 70–71, 209
Hatha yoga, 21–23, 25 Music, listening to, 33–34
Health overall, 25 Mysore, 23, 213
Heart opening, 151–152
N
Hip opening, 149–150
Namaste, 137, 205, 213
Hormone, 27, 195, 212
Niyamas, 16–18, 33, 213
I Nutrition, 165–173
Injuries eating habits while practicing
protecting yourself from, 28 the poses, 172–173
yoga for, 197 improving eating habits,
Inner strength, 28 166–167
Isvara pranidhana, 16, 18, 212 making better choices, 166
Iyengar, BKS, 24–25 styles of eating, 167–171
Iyengar yoga, 22, 24–25
P
K Patanjali, 12–14, 16, 20–24, 38, 175,
Kapha, 170 212–214
Kinesthetic learner, 203 Physical fitness, 25
Kriya yoga, 22, 24 Pitta, 170
Kundalini yoga, 22, 23 Plank, 78–79, 209
Poses
L daily, 41–58
Legs Up the Wall, 56–57, 208 eating habits while practicing,
Low Lunge, 50–51, 208 172–173
Lymph, 27 power of the, 61–62
practicing, 63
Post-Classical yoga, 20–21
Posture, 25, 27
Pranayama, 13, 18, 32, 213
Pratyahara, 13, 18, 32, 213
INDEX
216
Pre-Classical yoga, 20–21 Standing Splits, 96–97, 211
Proprioception, 26 Sthira, 38, 213
Props, 200 Sthira sukham asanam, 38
getting your, 36–37 Strength, 26
Stress relief, 25, 27
R Strong Legs, 156–157
Raja yoga, 22, 24
Sukham, 38, 213
Raw food, 167, 170–171
Sun Salutation A, 140, 143–144
Reclined Pigeon, 132–133, 209
Sun Salutation B, 140, 145–146
Reclined Twists, 66–67, 209
Sutras, 13
Reclining Hand-to-Toe pose,
Svadhyaya, 16, 17–18, 198–199
134–135, 209
Relaxation, 38 T
Resources, 214 Tapas, 16, 213
Reverse Warrior, 100–101, 209 Teacher, find the right, 202–205
Revolved Chair, 108–109, 209 Tree, 116–117, 211
Revolved Half Moon, 112–113, 209 Triangle pose, 104–105, 211
Revolved Triangle, 110–111, 210
Rig Vedas, 20, 21
U
Ujjayi, 43, 62, 175, 213
S Ujjayi Pranayama, 39, 40
Samadhi, 13, 19, 21, 32, 175, 213 Ultimate Sequence, 160–162
Santosha, 16, 17, 32, 213 Up Dog, 84–85, 211
Satya, 14, 15, 33, 166, 213
Saucha, 16, 17, 213
V
Vata, 170
Seated Forward Fold, 126–127, 210
Vedic yoga, 20
Seated Staff, 124–125, 210
Vegan, 169
Seated Twists, 44–45, 210
Vegetarian, 168–169
Seated Wide Leg Forward Fold,
lacto, 168
130–131, 210
ovo-lacto, 168
Sequences, 139–163
Vinyasa, 39, 139, 140–142, 213
beginner, 147–162
Visual learner, 203
building your own, 162–163
Vivekananda, Swami, 22
Short & Sweet, 159
Sleep, 28 W
Social media, 33 Warm-up, 63–89, 162–163, 201
Space Warrior I, 86–87, 211
clearing a, 34–35 Warrior II, 98–99, 211
setting up your, 37 Warrior III, 94–95, 211
Sphinx, 52–53, 210 Weight loss, 26
Staff pose, 80–81, 210 Wide Leg Forward Fold,
Standing Forward Fold, 74–75, 210 114–115, 211
INDEX
217
Y for pregnant women, 194–195
Yamas, 13, 16, 33, 213 for stress relief, 195–196
Yoga styles of, 22–25
for athletes, 195 for those over 60, 196
benefits of, 25–28 Yoga blocks, 36
defined, 12 Yoga mat, 36
essential poses, 61–137 Yoga retreats and festivals,
history of, 20–21 204–205
for injuries, 197 Yoga strap, 37
limbs of, 13–19 Yoga Sutras, 12, 21–22, 24, 212, 214
INDEX
218

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