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Yoga: The Top 100 Best Yoga Poses: Relieve Stress, Increase Flexibility, and Gain Strength

Yoga: The Top 100 Best Yoga Poses: Relieve Stress, Increase Flexibility, and Gain Strength

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 (Yoga Postures Poses Exercises Techniques and Guide For Healing Stretching Strengthening and Stress Relief)

By Susan Hollister


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Book Details
 Price
 3.00
 Pages
 250 p
 File Size 
 9,687 KB
 File Type
 PDF format
 ISBN
 -
 Copyright©   
 2017

About the Author
I hope this book was able to help you learn how beneficial yoga can be to you,
while giving you clear instructions that showed you how to perform the most
popular poses easily and with confidence.
The benefits of yoga are seemingly endless. You have seen how yoga can
support your health by helping to improve your posture, by energizing your
internal organs, by building strength and suppleness into your muscles, and by
supporting your mental and spiritual well-being. Whatever your age, you can
easily begin to practice yoga, using the instructions in this book. Even physical
injuries and activity restrictions are no obstacle. With more than a hundred yoga
forms from which to choose, many of which offer modifications to
accommodate specific injuries, you will be able to stretch and strengthen your
entire body. From beginning yoga positions to advanced poses, you now have
access to the best of yoga, accessible practices that can bring increased health to
every part of your body, mind, and spirit.

Best of all, you can do yoga in the comfort and privacy of your own home! No
need to spend precious funds on expensive classes, not to mention the
expenditure of gas and the time it takes to get there! Your yogic practice can
easily work into your lifestyle and daily routine. A pose here, a mudra there, and
before you know it, you have stretched and strengthened your entire body and
kept your mind energized throughout the day!
Did you purchase this book as a beginner, looking for a starting point? You can
begin today. Pick a relaxing and open area where you can practice with minimal
distractions. Start off easy, but don’t let time constraints prevent you from
experiencing yoga’s amazing effects. You can begin now by selecting one of the
beginner-level poses and giving yourself five minutes of serenity. Tomorrow,
do the same thing. Before you know it, you’ll be well on your way, helping
yourself to the best health-boosting, life-giving practices you could ever choose.
Are you already familiar with the basics of yoga but are looking to break out of
old boring routines? Are you looking to develop a comprehensive yoga practice
that will truly help you, body, mind and spirit? The intermediate and advanced
poses may be just what you need to boost your practice to the next level. Give
yourself a gift; allocate a little time from your busy schedule to assess what your
body needs, then select the specific yoga poses designed to address those needs.
I encourage you to review the various poses and select a few that will stretch you
slightly beyond what you already know. You have already experienced the
healing power of yoga; now discover the deeper well of energy, inner cleansing,
and spiritual/mental awareness that is stored up in these additional yoga poses
and mudras.

Review your current yoga practice in light of the powerful information in
Chapters 13 and 14. Ensure that you are working each part of your body by
choosing positions from each of Chapters 3 through 12. Adjust your routine by
adopting the practices that can benefit you the most. As you implement your
changes, pay special attention to how your body, mind, and spirit are growing
and changing. In three weeks, perform another review to evaluate the
effectiveness of your changes. Tweak your plan as needed to get the most
benefits. Before you get bored, swap out a few old poses for some new ones,
always paying attention to your body and its needs.
Do this before you get distracted by the demands of life. Do it now! Inner
wholeness and outer strength await you.

Thanks for reading.
If this book helped you or someone you know in any way then I invite you to
leave a nice review right now. It would be greatly appreciated!
....

Introduction
I want to thank you and congratulate you for getting this book. Yoga is more
than just another way to exercise your body and mind – it is a series of physical
positions or stretches with Indian/Hindu roots. These “asanas” or “poses” (the
English translation) can have a positive impact on your physical, mental, and
emotional well-being. They are widely understood to increase the energy flow
throughout the body; they help purge the body of toxins, sharpen the mind, and
free the emotions. They are also known to enhance spiritual awareness.
Although the direct historical roots of yoga are unclear, experts believe the
practice to be more than 5,000 years old.

What we know today as yoga is a relatively recent form of the ancient practice.
Introduced to America in the early 1900s, modern yoga is a mix of ancient
Indian indigenous cultural practices and asanas, blended with modern
gymnastics, physical therapy, and naturopathy.
Modern yoga was designed to help individuals become more self-aware, tuned
into their body’s needs, while opening up to both feelings and intuition. At the
same time, it provides a full-body workout, including strength training and
stretching. Contrary to popular belief, yoga is not a religion, although some
people have included it as part of their religious practices. That is
understandable, because this form of exercise is highly effective at removing
distractions, calming the emotions, and clearing the mind, which lays a
foundation for increased spiritual awareness. In this book, however, the focus
will be on the physical aspects of yoga practice and how they can benefit your
mind and your emotions.

The majority of yoga positions stimulate the glandular system, encouraging your
internal organs to function efficiently. This exercise practice also promotes
deep, controlled breathing, which encourages a centered, peaceful mind and a
calm, alert spirit. The consistent practice of yoga can lead to many amazing
physical, mental, and emotional benefits that you definitely don’t want to miss out on!

While we will detail specific potential benefits of yoga in the next chapter, here
are a few of the things you can look forward to when you put into practice the
poses in this book. 
Yoga:
Protects your body from a multitude of physical conditions, ranging from
migraines to heart disease.
Keeps your bones and skeletal support system strong.
Boosts your mental health and supports the functioning of the
neurological system and other “invisible” body parts.
Is a cost-effective way to stimulate your mental health, your physical
health and your spiritual well-being.
Can be very easy to master.
Can be practiced by nearly anyone, anywhere.
Yoga comes in a variety of forms and levels of difficulty, ranging from very
basic to extremely complex. Hatha Yoga, the most popular form, is what you
are probably most familiar with. It focuses on posture, movement, and
breathing. Other types of yoga focus intensely on breathing and meditation
while others focus on aspects of wisdom and traditions associated with various
forms of religion. This book, however, will focus primarily on the physical and
mental aspects of Hatha Yoga.
A Time for Yoga
Yoga can be practiced by adults of any age or physical condition. As you will
see throughout this book, certain poses are not recommended for individuals
with specific physical conditions. Other poses can be practiced with
modifications. Listen to your body; if your body is uncomfortable with a certain
pose, back off and find out why.
Your mind, emotions, and body are tightly intertwined. What affects one will
impact the other. It is not uncommon for someone to consult a doctor when his
or her emotions refuse to respond to professional counseling. In the same way,
if physical conditions don’t respond to yoga, a trip to the doctor may be a good idea.
Sometimes a visit with a trained yoga instructor can correct positioning that
would otherwise cause harm, or would prevent you from experiencing the full
benefits of a specific pose. However, little potential harm can come from
practicing the beginner-level poses in this book, if you follow the instructions
and honor the restrictions that are given for each one. Feel free to let these pages
be your introduction to the wonderful and challenging world of yoga.
Women And Children
Some experts recommend that women who are nursing, pregnant, or
menstruating should forego yoga entirely, but most admit that while the most
strenuous poses, especially inversions, should be avoided during menstruation
and pregnancy, some of the gentler asanas can actually be beneficial. In this
book you will discover poses that are frequently used to relieve menstrual pain,
address the symptoms of menopause, and support a woman’s body during pregnancy.
Nursing mothers often benefit from poses that can support the muscles used to
hold a baby while nursing, avoiding backache and injury caused by the repetitive
motions of lifting and carrying a baby. It can also relieve postpartum depression
and help both mother and baby relax during those first few weeks of adjusting to
breastfeeding. Some mothers even opt to nurse their infants while they perform
various yoga poses.
Prenatal yoga is a wonderful way to stay in shape while pregnant. A
knowledgeable yoga instructor will be able to adjust your workouts as
your pregnancy progresses and suggest specific asanas to strengthen your body
for the delivery process.
In each of these cases, a conversation with a professional yoga instructor is
highly recommended. A professional will be able to guide you in practicing yoga
effectively and safely, adapting some poses and suggesting others that might not
have crossed your mind.
Children of all ages can enjoy yoga; it can provide plenty of enjoyable play with
peers and parents alike. The breathing exercises can help a child gain bodyawareness
and increase mental control. The only possible dangers posed are the
same dangers experienced by young gymnasts. If the exercise becomes more
than just fun play, if children are encouraged to push themselves beyond what is
fun and natural, young developing bodies can be harmed rather than helped to
grow. For most children, however, yoga is fun, a delightful form of play.
Getting Started
There are many ways to learn yoga. One popular option is to take a class with
other students under the guidance of an experienced trainer. If you lack the
funds or your schedule prohibits meeting with a class you may choose to learn
yoga from videos. There are even interactive video games that can help you
develop your yoga skills!
A third option is to become your own teacher. While it will help to consult with
an experienced instructor periodically, you can easily teach yourself, using a
combination of text and visual aids – both of which you will find in this book.
I have provided proven step-by-step instructions to help you master the most
popular and most broadly effective yoga poses. These instructions include
breathing techniques and mental strategies to help you experience all the benefits
yoga has to offer. Everything is described in detail, so you can get started
immediately on the basics.
You will discover how to properly warm up for yoga and will quickly master the
basic mountain pose, which is the springboard for numerous other yoga asanas,
or poses. Throughout this book, you will find step-by-step instructions that walk
you through the process of mastering each yoga position. You will also discover
a variety of poses that address each part of your body.
In addition, you will learn how to nurture your developing yoga practice, from
beginning to advanced level poses. I cap off the book with five sample yoga
routines that address specific needs. This is followed by an entire section on
how to customize your yoga practice to accommodate your own physical needs
and to address mental, emotional, and sometimes even spiritual concerns. At the
same time, you will find tips for fitting yoga into your current lifestyle. You will
discover that yoga can truly enhance many aspects of your life.
Yoga is a great activity to explore; it is inexpensive and, really, has no
downside! To get started, all you need is a set of comfortable clothes. Sure, you
can use a yoga mat if you want, but even the mat is not essential; it just provides
a clean surface with a little padding and can prevent your body from slipping out of position.
As time progresses and you decide that yoga is something you want to enjoy
long-term, you may choose to invest in additional pieces of equipment. Blankets
are helpful to support parts of your body during some poses. Yoga blocks can
help support your body, while yoga straps can help you connect your hands or
bridge the gap between hands and feet in some poses. As I said though, none of
these are required, so don’t let their lack stand in your way. Now, let’s get started!
....


Table of Contents
INTRODUCTION
CHAPTER 1: THE MANY BENEFITS OF YOGA
CHAPTER 2: YOGA AND YOUR LIFE
CHAPTER 3: WARMING UP FOR YOGA
THE MOUNTAIN
THE FORWARD FOLD
THE HALF-STANDING FORWARD FOLD
WRIST STRETCHES
NECK AND SHOULDER STRETCHES
PELVIC TILT
THE COW-CAT
THE LEG STRETCH
THE GODDESS POSE STRETCH
CHAPTER 4: YOGA FOR THE LEGS
THE BIG TOE
EXTENDED HAND TO BIG TOE
THE CHAIR
THE TREE
THE EASY
THE EXTENDED TRIANGLE
THE LORD OF THE DANCE
THE EXTENDED SIDE ANGLE
THE REVOLVED SIDE ANGLE
LEGS UP THE WALL
THE HIGH (CRESCENT) LUNGE
THE GARLAND
THE REVOLVED TRIANGLE
THE WARRIOR
THE WARRIOR 2
THE REVERSED WARRIOR
THE WARRIOR 3
THE LOTUS
CHAPTER 5: YOGA FOR THE ARMS AND
SHOULDERS
THE GATE
THE HANDSTAND
THE FIREFLY
THE DOLPHIN PLANK
THE UPWARD PLANK
THE EXTENDED SIDE ANGLE
THE EAGLE
THE CROW
THE COW FACE
THE DOLPHIN
THE EIGHT ANGLE
THE CHAIR
THE HALF GATE
THE NOOSE
THE PEACOCK
THE SHOULDER PRESS
THE PLOW
CHAPTER 6: YOGA FOR THE BACK
THE BRIDGE
THE EXTENDED PUPPY
THE WIDE-ANGLE SEATED FORWARD BEND
SPINE TWIST
THE COBRA
THE LOCUST
THE STANDING HALF-FORWARD BEND
THE SPHINX
THE SAGE
THE HERO
THE REVOLVED HEAD TO KNEE
THE RECLINING HERO
CHAPTER 7: YOGA FOR THE HIPS
THE BOUND ANGLE
THE RECLINING BOUND ANGLE
CHILD’S POSE
THE BOAT
THE FIRE LOG
THE HAPPY BABY
THE HERON
THE EYE OF THE NEEDLE
THE WIDE LEG FORWARD BEND
THE SIDE RECLINING LEG RAISE
CHAPTER 8: YOGA FOR THE NECK
THE CAT
DOLPHIN PLANK
THE FISH
THE EAR TO SHOULDER
THE CORPSE
CHAPTER 9: YOGA FOR THE CHEST
THE HALF-MOON
THE LOW LUNGE
THE MONKEY
THE UPWARD-FACING DOG
THE WILD THING
THE LION
BIRD OF PARADISE
CHAPTER 10: YOGA FOR THE HANDS
THE SALUTATION SEAL
THE DEER SEAL
THE SCALE
THE SIDE CROW
THE SIDE PLANK
THE FOUR-LIMBED STAFF
CHAPTER 11: YOGA FOR THE WHOLE BODY
THE HALF FROG
DOWNWARD-FACING DOG
THE STAFF POSE
THE INTENSE SIDE STRETCH
THE WHEEL
THE BOW
THE CAMEL
THE UPWARD-FACING TWO-FOOT STAFF
THE PIGEON
THE SUPPORTED HEADSTAND
CHAPTER 12: MUDRAS AND BREATHING
TECHNIQUES
SEAL OF KNOWLEDGE
SEAL OF SUN AND LIFE
MENTAL CLARITY
SEAL OF PATIENCE
THE THREE-PART BREATH:
THE SKULL SHINING BREATH
CHAPTER 13: SAMPLE YOGA ROUTINES
QUICK BEGINNER’S ROUTINE FOR BACK AND LOWER BODY
FLEXIBILITY ROUTINE FOR BEGINNERS
THE EARLY MORNING SUN SALUTATION
STRESS RELIEF ROUTINE
THE COOL-DOWN
CHAPTER 14: CREATING YOUR OWN ROUTINE
CONCLUSION
MY OTHER BOOKS


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Yoga- The Top 100 Best Yoga Poses- Relieve Stress, Increase Flexibility, and Gain Strength (Yoga Postures Poses Exercises Techniques and Guide For Healing Stretching Strengthening and Stress Relief)
....
Disclaimer
The information included in this book is designed to provide helpful information
on the subjects discussed. This book is not meant to be used to diagnose or treat
any medical condition. For diagnosis or treatment of any medical problem,
consult your own doctor. The author and publisher are not responsible for any
specific health or allergy needs that may require medical supervision and are not
liable for any damages or negative consequences from any application, action,
treatment, or preparation, to anyone reading or following the information in this
book. Links may change and any references included are provided for
informational purposes only.

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