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An Illustrated Guide to Over 100 Yoga Poses and Meditations


illustrations by NICOLE KAUFMAN

Essential Yoga- An Illustrated Guide to Over 100 Yoga Poses and Meditations
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Book Details
 428 p
 File Size 
 10,364 KB
 File Type
 PDF format
 2003 Ohm Works


—Theodore Roethke

Have you ever noticed that when you open a book about yoga, you often end up
just reading about yoga instead of doing yoga? Many yoga books offer important
and interesting information about the history of yoga, the philosophy of yoga,
dietary regimes—basically everything you might have ever wanted to know
about yoga. But when it comes to actually practicing yoga regularly, all that
information tends to be less than useful.
This is where Essential Yoga comes in. It focuses on doing yoga. Designed
specifically to get you up (or down!) on the mat, this reference guide is packed
with over 100 poses and warm-ups as well as the basic information you need to
do them. Detailed illustrations accompany concise, bulleted instructions, along
with descriptions of the many physical, emotional, and spiritual benefits you will
reap from a regular yoga practice. The simple instructions are accessible and
easy to read, and you won’t find lots of extraneous information. All this makes it
easier for you to get down to business with a yoga routine.
Essential Yoga focuses solely on hatha yoga, known as “the yoga of activity.”
Hatha yoga is one of the most well-known and useful forms of yoga; it is the
basis of many other styles of yoga such as Iyengar, Kripalu, Kundalini,
Ashtanga, and Bikram, to name just a few. Hatha yoga originally developed as a
way for ancient yogis (dedicated yoga practitioners) to prepare body and mind
for the stillness, strength, and control required for a meditation practice.
However, anyone can practice yoga, a system of personal growth and
development achieved through postures, breathing, and concentration. A regular
yoga practice promotes and helps maintain physical health, flexibility, and
youthfulness as well as mental and emotional well-being.

Literally translated, the word yoga means “yoke” or “unite” and represents the
union of mind and body. The Sanskrit word hatha means “union of the
opposites”: ha means “sun,” while tha means “moon.” It can also be translated
as “determined effort,” which is helpful not only when we’re holding a pose but
whenever determination and perseverance are required in other areas of our
lives. Note that these and many other terms used in this book are in Sanskrit, an
ancient Indian language that forms the basis of yogic literature.
A typical hatha yoga practice combines physical poses (asanas), breathing
exercises (pranayamas), and meditations (dhyanas) as the pathways to balancing
body, mind, and spirit. Essential Yoga takes these three key elements—postures,
breathing, and meditation—and brings them together into a simple and complete
reference guide for yoga practitioners and enthusiasts. The book is perfect for
those who are new to yoga and want to learn more, for those who haven’t done
yoga in a while and need a refresher, and for seasoned practitioners who might
want a review.

Essential Yoga is divided into 7 chapters: “Breathing Exercises,” “Warm-
Ups,” “Yoga Poses,” “Meditations,” “Flowing Routines,” “Yoga Sessions,” and
“Recommended Sequences.” You may wish to start with a breathing exercise or
two, choose a few warm-up exercises and as many yoga poses as you want, then
wind down with a relaxing meditation and end by chanting the sound of Om. Or
you can flip to the last chapter and follow any of the recommended sequences
that fit your schedule, interest, and energy level.

Breathing Exercises
Chapter 1 features 12 breathing exercises, or pranayamas, designed to help
decrease tension, increase energy, improve concentration, and promote physical
and mental health. You may be familiar with the term prana, a Sanskrit word
that translates as “life force energy,” what is known in Chinese as chi. Prana
“rides the wave of the breath”; it is distilled from the air that we breathe.
Pranayama, then, is a means of controlling and extending the breath to regulate
your physical and/or emotional state. Through yogic breathing, we can learn
how to observe and become mindful of our breathing patterns.
Because breathing is so automatic, we rarely pay attention to it. Unfortunately,
most of us have developed poor breathing habits over the years, only using a
small percentage of our 5-quart lung capacity, leading to loss of energy,
respiratory problems, mental confusion, and increased tension. If you really pay
attention, chances are you’ll find your inhalations and exhalations are shallow
and that you tend to breathe high up in your chest.
Shallow breathing doesn’t properly oxygenate the system, allowing toxins to
build up. No wonder we often feel tired and sluggish by the end of the day. Full,
deep breathing—also known as diaphragmatic breathing—floods the system
with oxygen, nourishes the blood cells, and removes harmful toxins. The result
is enhanced skin tone, better posture, fewer respiratory problems, higher levels
of energy, improved concentration, and a feeling of overall well-being and health.
Our breath also controls our emotions. As we breathe, so we live. When we
are angry or stressed, we breathe rapidly or may even hold our breath, which
increases our tension level. Our muscles become tight and our pulse increases,
which in turn shortens the breath, which increases tension, which shortens the
breath . . . and on it goes. The next time you are tense, try to breathe deeply.
With each slow, even breath, feel the tension begin to dissipate as your muscles
relax. It is nearly impossible to remain in a state of heightened tension if your
breath follows a long, rhythmic pattern.
The breathing exercises in chapter 1 will help promote this even, healthful
breathing. Some exercises—like Complete Breath or Sufi Mother’s Breath—can
be done throughout the day: while you’re waiting in line, working at your
computer, or sitting in rush-hour traffic (breathe, breathe!). Don’t wait to get
onto the yoga mat to breathe correctly. Incorporate deep breathing into your
daily routine and reap the benefits of increased metabolism, improved
complexion, healthier lungs, a stronger immune system, better concentration,
and reduced levels of stress.

Chapter 2 features 27 warm-ups, so important to any exercise regime. These
warm-ups are designed to loosen your muscles and joints and to prepare your
mind for the upcoming yoga session, helping you benefit more fully from your
routine. Think of it as setting the mood.
Each page of this chapter features an illustration of the warm-up along with
clear instructions and a list of benefits, including which parts of the body are
targeted. Plan to do at least a few warm-ups before you start doing poses. Begin
with your neck and shoulders, the places where we so often store tension. Move
along the body and do a few warm-ups to awaken those hard-to-reach muscles
along the sides of the torso. To engage the lower body, incorporate some leg
stretches, especially to get those tight hamstrings and the muscles along the inner
thighs loosened up. And, oh, that aching back! The twists, knee hugs, and
stretches will align your spine and get your whole body ready for the upcoming
poses. For ease of use, the warm-ups are alphabetized and categorized by type:
standing, kneeling, sitting, supine (on your back), and prone (on your stomach).

Yoga Poses
Chapter 3, the longest chapter in the book, features 78 essential hatha yoga
poses, or asanas, many of which have been used for centuries to promote
relaxation, strength, flexibility, and overall health and well-being. Asana is a
Sanskrit word that means “posture comfortably held.” The chapter begins with
tips on how to have a safe, effective yoga practice, followed by pages of
beautifully illustrated poses with clear explanations, detailed instructions, and a
summary of the physical, emotional, and spiritual benefits you will reap from
doing these poses. As in the previous chapter, the poses are alphabetized and
categorized by type. When appropriate, we’ve suggested counterposes that
stretch, flex, and/or bend the body in opposite directions. For example, Child
pose (page 110), which curves the spine in a concave shape, is a great
counterpose to the Bow (page 113), which bends the spine in the opposite direction.
Whenever possible we have included the Sanskrit name of the pose to
emphasize the connection to yoga’s ancient roots. Since asana is the Sanskrit
word for pose, many of the poses end in asana, such as Tadasana (Mountain
pose) or Navasana (Boat pose). The point is not to end up a Sanskrit scholar, but
it may come in handy during a yoga class to know that the instructor means Hero
pose when he or she says Virasana.
Whether you are doing yoga at home or in a class, it is not a competition
either with others or with yourself. What is important is your willingness to
focus within and attend to what is happening from one moment to the next. Yoga
requires a very different energy from furtively checking to see who can hold the
pose the longest, wishing you were more limber, or forcing yourself to stretch
beyond your limit. The key is to do each pose slowly, paying attention to how
you get in and out of it, how you hold it, how your body feels, and being aware
of your breath. Aim for holding a pose in “effortless effort,” where you feel the
stretch, bend, or twist but are not straining or in pain. When you do yoga, your
breath can be your greatest ally. The in-breath, puraka, is energizing; the outbreath,
rechaka, is calming and balancing. With each inhalation, feel prana, or
life force energy, infuse your body with vitality; with each exhalation, try to
release a bit further into the pose. Direct the breath into an area of tightness and
see if that prompts your mind to relax and your muscles to let go.
Remember that yoga is all about what feels right to you. Give yourself
permission not to stretch as far as what is shown in the illustration. If necessary,
hold a pose for a shorter amount of time than what is recommended. Conversely,
you may wish to extend a pose if you feel strong enough. Tune into what works
for you—your body and mind—at this moment in time.

Chapter 4 focuses on meditation (dhyana), a process of quieting the mind and
focusing on the present moment. This chapter recommends ways to introduce a
regular meditation practice into your life. If you already meditate regularly, we
hope the new meditations will add variety to your usual routine.
Choose from among 10 meditations designed to relax the body, calm the
emotions, and still the mind. Meditation has been proven to reduce blood
pressure, respiration, and heart rate; promote peace and serenity; and bring you
into the present. Your entire being will feel calm, relaxed, and refreshed. There’s
only one catch: you have to do it. Many of us resist meditating because of the
mistaken belief that we should be able to get on the mat, assume the position,
close our eyes and . . . presto, start meditating. Unfortunately, what really
happens is we get on the mat, assume the position, close our eyes . . . and start
thinking about what’s for dinner or that meeting tomorrow morning or those
long-forgotten lyrics to some old ’50s tune. It’s easy to get discouraged and say,
“I tried meditating, but I couldn’t do it.”
“Drunken monkey mind” is the wonderfully descriptive term for what
happens when we try to meditate and our mind careens wildly from one thought
to another, dragging our emotions and physical reactions along with it.
Meditation is a way to slow and eventually still your monkey mind. But it takes
practice and a willingness to suspend judgment and preconceived notions about
meditation. Sitting in meditation does not mean flicking your thoughts off like a
light switch. Our minds wander because that’s what minds do.
Meditation allows us to take control and begin to rein in those thoughts. When
you notice your mind wandering, instead of willing it (in vain) to stop, focus on
your breath or a word or phrase from the meditation that you can use as a mantra
—a repetitive statement to help you focus. As you inhale, try saying silently,
“Breathing in”; as you exhale, say, “Breathing out.” Repeat those simple
statements as you focus on your breath; eventually the distractions that typically
challenge your meditation practice will occur less frequently. And when they do
occur, it will become easier to release them. Like clouds on a breezy day, let the
thoughts drift by. Don’t try to push them away or cling to them.

Flowing Routines
Chapter 5 features what is known as “linked” yoga poses, or vinyasas, done as a
dynamic series with one pose following another. These 6 different routines allow
you to move through your yoga practice in a rhythmic, flowing pattern. You can
do a series slowly, or you may choose to pick up the pace, increasing your heart
rate and providing yourself with a more intense workout. Some people find it
helpful to incorporate a yoga series into their regular practice, because once the
sequence is committed to memory, it is easier to establish a routine. We’ve
included several different series from which to choose, depending on your time,
stamina, and interest. Some of the routines also feature modifications for days
when time and/or energy are in short supply.

Yoga Sessions and Recommended Sequences
Chapters 6 and 7 offer several complete yoga sessions and over 48 minisequences
from which to choose. The 10 yoga sessions range from shorter
sessions (20 to 30 minutes) to longer sessions (up to an hour and a half),
depending on how much time and energy you have. Select one of the minisequences
designed for practitioners of specific activities (such as dancing or
bicycling) or one that focuses on a particular ailment or issue (such as back pain,
allergies, or improving flexibility). All of them include thumbnail sketches of
each posture along with references to the pages on which the pose instructions
appear if further instruction is necessary.

General Recommendations
To assist with your practice of yoga—whether at home or in a class—we offer
some general guidelines:
• Wait at least an hour after eating before you practice. If you’re really hungry,
it’s okay to have a light snack (a half a cup of yogurt or an energy bar), but
don’t overdo it. You won’t feel as comfortable or move as well with a full stomach.
• Drink enough water to ensure you are well hydrated, but as with eating,
drinking too much will make you feel uncomfortable and have a negative
effect on your yoga session.
• Wear loose, comfortable clothing made of fibers that breathe and allow you to
bend and stretch with ease. You may want to dress in layers and remove outer
garments (such as sweatshirts and socks) during the session and add back
layers during relaxation when the body cools down.
• Many people like to use a mat when they do yoga. There are many types from
which to choose—“sticky” mats that keep your feet from slipping and fuller
mats that provide more of a cushion. You can also use a towel if you are
practicing on a carpeted surface. In poses where your legs are widely
separated, take off your socks and use a sticky mat so that your feet don’t slip.
• Some yoga regimes require props such as bands, bolsters, blocks, and so on,
but in general, you don’t need a lot of special equipment, particularly if you’re
just getting started. Neckties, belts, and towels work as well as bands; a thick
phonebook can take the place of a block; and a folded blanket can double as a bolster.
• As mentioned earlier, start your practice with a few warm-ups. It really helps to
prepare your body and mind for the upcoming session.
• Some poses will instruct you to hold your hands in front of your chest at the
heart center, palms together, in what is known as Namasté. Namasté is a
Sanskrit greeting indicating reverence and honor and loosely translated means
“I honor the divine in you” or “I greet the light in you.” This salutation brings
forth feelings of respect, acceptance, and openness.
• As a general rule, inhale when your body expands (lifts up) and exhale when
your body contracts (moves down, bends, or twists). When moving into a
backbend, for example, inhale; conversely, when going into a forward bend,
exhale. If you get confused, breathe in whatever pattern feels comfortable for
you. Don’t hold your breath; the most important thing is to breathe. Don’t get
stuck on whether you’re breathing “right” for a particular movement or pose.
Unless directed otherwise, breathing is done through the nose.
• Follow the instructions and illustrations in the book but remember that the
illustrations show the ideal, which may not be realistic for beginners, those
with physical infirmities, or those who have not exercised in a long time. Some
of us are naturally more flexible, while others are stronger. Do what feels right
for you and your build. Remember that even simple poses can be deceptively
effective and beneficial. Slow, steady progress is a safe and attainable goal.
• Relax into each pose. Don’t strain or force, and definitely don’t bounce! Stretch
slowly and evenly. If you feel yourself “efforting” and your breath is rapid, you
feel dizzy, or a pose simply hurts—stop. Come out of the pose and rest for a
minute. Try the pose again if that feels right to you. Or skip it and try it again
another time. Listen to your inner guidance.
• Don’t stretch or bend to the point of pain or hold a pose to the point of
weakness. If your muscles shake or if your breathing becomes rapid and
uneven, back off of the pose or stop for a few moments and try it again (but
only if you feel like it). If you feel any pain or dizziness, stop. 
Yoga should not cause discomfort.
• For poses that work alternate sides of the body, you will be instructed to work
the right side first, which affects the ascending colon, then your left side, which
affects the descending colon. This follows the workings of the digestive system.
• Make any adjustments you need to be comfortable. When lying on your back
(supine), if you feel any back strain or your lower back arches, bend your
knees or place a folded blanket under them. If your neck is uncomfortable,
place a small pillow under your head so your chin is not poking above your
forehead. When seated on the floor, lean against a wall if it is difficult to keep
your back straight. You may wish to sit on a mat or firm cushion with your
hips elevated above your knees, a more comfortable position for the lower
back. Sit in a chair if it is easier and feels better. Make sure your spine is
extended (lengthened); place your feet on a cushion to ensure that your knees
and hips are level or that your knees are slightly higher than your hips.
• Balancing poses may be challenging at first. Try to focus on a spot on the floor
a few feet in front of you. You will gain strength from keeping a soft, steady
gaze. If you need assistance, hold onto the back of a chair or rest your palm
against a wall. Your balance will improve with time. Breathe deeply and don’t give up.
• Some poses include modifications to make the postures less or more
challenging, depending on individual strength, flexibility, and energy. If a
standing position is difficult, there is no need to skip a beneficial pose such as
Mountain. Opt for Seated Mountain (page 92) and enjoy the same benefits.
• Advanced poses are also suggested for those who wish to perform a more
strenuous version of a pose. Full Shoulderstand (page 131), for instance, is
offered as an alternative to Half Shoulderstand (page 130); likewise, Proud
Warrior (page 65) may be used as an advanced alternative to the Triangle (page 63).
• It is important to rest between poses. Some of the more energetic poses—such
as Camel or Chair—flood your body with energy. Don’t rush into the next
pose; stop for a moment and enjoy the exhilarating energy coursing through
your body. Other poses are designed to calm and relax—such as Child pose
and Thunderbolt. Again, stop and from your center of peace and tranquility,
feel tension ebb.
• Whether you are doing a breathing exercise, holding a pose, or meditating,
concentrate on full, deep breaths. Doing so helps quiet the mind, balance the
energies, and bring you into the present moment.
• Be sure to include time to relax in Shavasana, the Corpse, after you have
completed the poses. This ancient pose allows your body and mind to fully
absorb the benefits of your yoga session.
• Please note that not every exercise included in Essential Yoga is suitable or
advisable for everyone. Before the instructions to each pose, we’ve noted
contraindications (for example, people with hypertension or eye problems
should not have the head lower than the heart). Please follow any cautions that
may apply to you and always use common sense.
• Finally, be open to your practice, be gentle with yourself, and breathe deeply.
Enjoy the many blessings that yoga welcomes into your life. Namasté.....

Table of Contents
Alternate Nostril Breath
Expansive Breath
Belly and Chest Breathing
Breath of Fire
Breath of Fire with Raised Thumbs
Chin Press Breath
Complete Breath
Cooling Breath
Humming Bee Breath
Sounding Breath
Sucking Breath
Sufi Mother’s Breath
Standing Warm-ups
Standing Pelvic Tilt
Barrel Movement
Torso Twist
Chopping Wood
Water Wheel
Hands-to-Wall Stretch
Kneeling Warm-Ups
Cat and Dog Stretch
Side-to-Side Stretch
Threading the Needle
Seated Warm-Ups
Neck Rolls
Shoulder Shrugs, Circles, and Twists
Supine Warm-Ups
Full Body Stretch
Knee Down Twist
Knee Hug
Alternating Knee Hug
Trunk Rotations
Trunk Rotations with Raised Arms
Spinal Rocking
Leg Lifts
Alternating Leg Lifts
Leg Stretch
Pelvic Tilt
Pelvic Lift
Supine Butterfly
Prone Warm-Ups
Windshield Wiper Legs
Standing Yoga Poses
Half Moon
Modified Proud Warrior
Proud Warrior
Archer’s Pose
Dancer’s Pose
Standing Head-to-Knee
Standing Side Stretch
Balancing Stick
Victory Squat
Forward Bend
Forward Bend with Twist
Supported Forward Bend
Yoga Mudra
Separated Leg Stretch
Bent Knee Pelvic Tilt
Abdominal Lift
Kneeling Yoga Poses
Kneeling Yoga Mudra
Balancing the Cat I
Balancing the Cat II
Kneeling Lunge
Kneeling Lunge with Twist
Seated Yoga Poses
Easy Pose
Half Lotus
Squatting Pose
Seated Mountain
Seated Half Moon
Seated Eagle
Head of Cow
Modified Head of Cow
Bound Angle
Seated Angle
Knee Rocking
Bent Knee Sitting Forward Bend
Sitting Forward Bend
Seated Leg Stretch
Seated Head-to-Knee
Spinal Twist
Modified Spinal Twist
Inclined Plane
Prone Yoga Poses
Child Pose
Cross Bow
Upward-Facing Dog
Half Locust
Full Locust
Supine Yoga Poses
Through-the-Hole Stretch
Reclining Spinal Twist
Reclining Spinal Twist with Extended Legs
Reclining Spinal Twist with Crossed Legs
Supported Fish
Inverted Yoga Poses
Downward Dog
Half Shoulderstand
Full Shoulderstand
Candle-Gazing Meditation
Meditation of Connection
Lotus Flower Meditation
Mindfulness Meditation
Namaha Meditation
Ocean Meditation
Om Meditation
Palming Meditation
Walking Meditation
Smiling Meditation
Kneeling Sun Salutation
Modified Sun Salutation
Sun Salutation
Moon Salutation
Camel Vinyasa
Energy Stretch Vinyasa
Morning Session (35 to 45 minutes)
Evening Session (25 to 30 minutes)
Lower Back Problems (20 to 30 minutes)
General Session (45 minutes to 1 hour)
General Session I (1 hour)
General Session II (1 hour)
General Session (1 to 1½ hours)
Inverted Session (1 hour)
Dynamic Session (1½ hours)
Preparation for Sun Salutation (1½ hours)
For Specific Conditions
All-Over Stretch
Anxiety/Tension Relief
Back Pain Relief
Balance and Concentration
Complexion (Fountain of Youth)
Cold Prevention
Depression Relief
Energy Boost
Headache/Eye Strain Relief
Hip Discomfort Relief
Immune System Boost
Improving Circulation
Knee Strengthener
Menstrual Cramps Relief
Mental Fatigue Relief
Mood Enhancers
Over 60
Relaxation and Stress Relief
Respiratory Ailments Relief
Sciatica Relief
Toxin Flush
Upper Back / Neck Pain Relief
Relief for Varicose Veins
Wake-Up Poses
Weight-Bearing Sequence
Winding Down Poses
For Specific Activities
Body Work
Fun with Kids
Office Work
Racquet Sports
Traveling and Commuting
Weight Training
Miscellaneous Sequences
Author’s Favorites
Yoga Consultant’s Favorites
Top-10 Essential Poses
Don’t Just Sit There, Do Yoga!

Essential Yoga- An Illustrated Guide to Over 100 Yoga Poses and Meditations
Illustrations copyright© 2003 Nicole Kaufman

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Illustrations by Nicole Kaufman

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