Yoga For Dummies (4th edition)

Stretch, strengthen, and start your yoga journey with this approachable guide Yoga For Dummies teaches beginners the fundamentals of Yoga—correct posture, breathing techniques, meditation practices, and beyond. It's also a helpful resource for established yogis who want to focus on foundations. Whoever you are, you'll enjoy the proven mental and physical health benefits of this ancient practice. Improve cardiovascular health, lower blood pressure, increase your flexibility and balance, reduce stress, and more! Let Dummies help you get the most out of your yoga routine. This edition includes updated photos, new mindfulness meditations, new routines, and easy-to-follow instructions for mastering core yoga poses and building a regular practice. Discover the ideas and philosophy behind the ancient practice of Yoga Learn correct techniques and alignment for basic and more advanced poses Practice sequences of yoga poses for a full-body workout that builds strength and flexibility Reap the benefits of mindfulness meditation and yogic breathing exercises Yoga For Dummies provides beginner-friendly instruction and expert guidance so you can enjoy the health and peace of mind that yoga brings. Title Page Copyright Page Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part 1 Getting Started with Yoga Chapter 1 Yoga 101: Building a Foundation Understanding the True Character of Yoga Finding unity Finding yourself: Are you a Yoga practitioner? Considering Your Options: The Seven Main Branches of Yoga Taking a Closer Look at Hatha Yoga Finding Your Niche: Four Basic Approaches to Yoga Yoga as fitness training Yoga as therapy Yoga as a lifestyle Yoga as a spiritual discipline What most approaches to Yoga have in common Pointing the Way to Happiness: Health, Healing, and Yoga Balancing Your Life with Yoga Locating Your Starting Place in the World of Yoga Chapter 2 Ready, Set, Yoga! Finding Suitable Yoga Instruction Checking out classes and teachers Making sure the course fits your experience level Taking other important considerations into account Preparing for Group Practice Deciding what to wear Packing your Yoga class kit Putting safety first Class etiquette Going for It on Your Own Fulfilling Your Promise to Yourself: Making Time for Yoga Practice Chapter 3 Preparing for a Fruitful Yoga Practice Cultivating the Right Attitude Leave pretzels for snack time Practice at your own pace Send the scorekeeper home Picture yourself in the posture Enjoying a Peaceful Yoga Practice Busting the perfect posture myth Listening to your body Moving slowly but surely Practicing function over form with Forgiving Limbs Chapter 4 The Fine Art of Letting Go of Stress The Nature of Stress Correcting wrong attitudes Changing poor habits Releasing bodily tension Relaxation Techniques That Work Deep relaxation: The corpse posture Ending relaxation peacefully Staying awake during relaxation Afternoon delight Magic triangles: Relaxing through visualization Relaxation before sleep Insomnia buster Yoga Nidra: Catch Up on Your Sleep Quotient with Yogic Sleep Formulating your intention Performing Yoga Nidra Chapter 5 Breath and Movement Simplified Breathing Your Way to Good Health Taking high-quality breaths Relaxing with a couple of deep breaths Practicing safe yogic breathing Reaping the benefits of yogic breathing Breathing through your nose (most of the time) What if I can’t breathe through my nose? What about breathing through my nose all the time? Mastering the Mechanics of Yogic Breathing Understanding how your emotions affect your diaphragm Appreciating the complete yogic breath Belly breathing Belly-to-chest breathing Chest-to-belly breathing Starting out with focus breathing Realizing the power of a pause Seeing How Breath and Postural Movement Work Together Breathing in four directions Recognizing the distinct roles of movement and holding in Yoga postures Achieving a deeper stretch with The Yoga Miracle Answering common breath and movement questions How much should I move and how long should I hold? What about bouncing when I hold a stretching posture? How do I start combining breath with movement? Infusing Sound into Yogic Breathing Breath Control the Traditional Way Alternate nostril breathing The cooling breath Shitkari: Inhalation through the mouth Kapala-bhati: Frontal sinus cleansing Part 2 Moving into Position: Basic Yoga Postures Chapter 6 Please Be Seated Understanding the Philosophy of Sitting Adding Variety to Your Sitting Postures Chair-sitting posture The easy posture: Sukhasana The thunderbolt posture: Vajrasana The auspicious posture: Svastikasana The perfect posture: Siddhasana Chapter 7 Standing Tall Standing Strong Exercising Your Standing Options Mountain posture: Tadasana Standing forward bend: Uttanasana Half standing forward bend: Ardha uttanasana Asymmetrical forward bend: Parshva uttanasana Triangle posture: Utthita trikonasana Reverse triangle posture: Parivritta trikonasana variation Warrior I: Vira bhadrasana I Warrior II: Vira bhadrasana II Standing spread-legged forward bend: Prasarita pada uttanasana Half chair posture: Ardha utkatasana Downward-facing dog: Adhomukha shvanasana Chapter 8 Steady as a Tree: Mastering Balance Getting to the Roots of the Posture Balancing Postures for Graceful Strength Warrior at the wall: Vira bhadrasana III variation Balancing cat The tree posture: Vrikshasana The karate kid Standing heel-to-buttock Scorpion Chapter 9 Absolutely Abs Taking Care of the Abdomen: Your Business Center Exercising Those Abs Exploring push-downs Trying yogi sit-ups Strengthening with yogi sit-backs Creating variety with extended leg slide-ups Arching with the suck ‘em up posture Exhaling “soundly” Chapter 10 Looking at the World Upside Down: Safe Inversion Postures Getting a Leg Up on Leg Inversions Legs up on a chair Legs up on the wall The happy baby Standing spread-legged forward bend at the wall Trying a Trio of Shoulder Stands Half shoulder stand at the wall Reverse half shoulder stand at the wall Half shoulder stand: Viparita karani Chapter 11 Easy ‘round the Bends: Classic Bending Floor Postures Gaining a Strong Spine (and Some Insight) Bending over Backward Cobra I: Salamba bhujangasana Cobra II: Bhujangasana Cobra III Locust I: Shalabhasana Locust II Locust III: Superman posture Bending from Side to Side Seated side bend All-fours side bend Folded side bend Bending Forward Seated forward bend: Pashcimottanasana Head-to-knee posture: Janushirshasana The great seal: Mahamudra Wide-legged forward bend: Upavishta konasana Chapter 12 Several Twists on the Yoga Twist Trying Simple Upright Twists Easy chair twist Easy sitting twist The sage twist Twisting while Reclining Bent leg supine twist The Swiss army knife Extended legs supine twist: Jathara parivritti Chapter 13 Dynamic Posture: The Rejuvenation Sequence and Sun Salutation Warming Up for the Sun: Rejuvenating in Nine Steps Gliding Through the Seven-Step Kneeling Salutation Advancing to the 12-Step Sun Salutation Chapter 14 A Beginner’s Routine for Everyone Starting Slowly and Wisely Trying Out a Fun Beginner Routine Easy pose: Sukhasana Shoulder rolls Sitting cat: Cakravakasana Balancing cat: Caravakasana variation Sitting cat: Cakravakasana variation Mini rejuvenation sequence Standing twist: Parivrtta trikonasana Cobra: Bhujangasana Child’s pose: Balasana Reclined hamstring stretch: Supta padangusthasana Bent leg supine twist: Parivartanasana Knees to chest pose: Apanasana Corpse pose: Shavasana Reaching Beyond the Beginning Part 3 Creating and Customizing Your Yoga Routine Chapter 15 Designing Your Own Yoga Program Applying the Rules of Sequencing Getting Started with Warm-ups Reclining warm-up postures Lying arm raise The double breath Knee-to-chest posture Double leg extension Hamstring stretch Dynamic bridge: Dvipada pitha Bridge variation with arm raise Dynamic head-to-knee Standing warm-up postures Standing arm raise The head-turner Shoulder rolls Dynamic standing forward bend Seated warm-up postures Seated fold Rock the baby Selecting Your Main Postures and Compensation Poses Getting stronger with standard asanas Bringing balance with compensation postures The dynamic cat Dynamic knees-to-chest Thunderbolt posture: Vajrasana Including Plenty of Rest and Relaxation Knowing when to rest and when to resume Mastering rest postures Corpse posture: Shavasana Shavasana variation with bent legs Easy posture: Sukhasana Mountain posture: Tadasana Child’s posture: Balasana Child’s posture with arms in front Knees-to-chest posture: Apanasana Cooking Up a Creative Yoga Routine with the Classic Formula Enjoying a postural feast: The 30- to 60-minute general conditioning routine Attunement Warm-up Standing postures Balancing postures (optional) Rest Abdominals Compensation and preparation Inversion (optional) Compensation for inversions and preparation for back bends Back bends Compensation for back bends Preparation for forward bends Forward bends Compensation for forward bends Preparation for twists Twists Compensation for twists Relaxation Making the most of a little: A 15-minute routine General conditioning Preparation for meditation and Yoga breathing Satisfying an appetite for a quick pick-me-up: A five-minute routine Chapter 16 Partnering Up for Yoga Defining Partner Yoga Enjoying the Benefits of Partner Yoga Exploring Eleven Ways to Pose with a Partner Partner suspension bridge Partner teeter-totter Partner warrior II Partner table pose Double triangle Partner tree pose Yoga miracle pose Seated straddle pose The partner diamond Partner seated twist Easy partner camel Chapter 17 It’s Never Too Soon: Pre- and Postnatal Yoga Partnering Yoga with Pregnancy Enjoying Yoga support as you and your baby grow Exercising caution during pregnancy Finding Perfect Pregnancy Postures Side-lying posture The cat and cow The cobbler’s posture: Baddha konasana A safe, quick prenatal routine Mountain posture: Tadasana Warrior I: Vira bhadrasana I Warrior II: Vira bhadrasana II Standing wide-legged forward bend: Prasarita pada uttanasana Triangle posture: Utthita trikonasana Supported chair squatting posture: Modified ardha utkatasana Cobbler’s posture Continuing Yogic Exercise after Pregnancy (Postpartum) Chapter 18 Yoga for Kids and Teens Kid Stuff: Making Yoga Fun for Youngsters Engaging the imagination: Approaching poses in a child-friendly way Finding Yoga postures kids love The mountain posture Warrior I Bear posture Cat and cow Jumping frog Tree posture Cobra II Lion posture Downward-facing dog Child’s posture The bridge The wheel Knee-hugger Easy posture The big yummy posture: Shavasana Easing the Transition into Adulthood: Yoga for Teens Calling all teens: The antidote to stress in an overscheduled life Fit for life, and so much more A New Yoga Routine for Teens Chapter 19 It’s Never Too Late: Yoga for Aging Adults Reaping the Benefits of Yoga through Midlife and Beyond Working through menopause Navigating andropause Developing bones of steel Approaching Prime of Life Yoga with the Right Mindset Developing User-Friendly Routines for Midlifers Prime of Life Yoga routine: Level I Prime of Life Yoga routine: Level II Staying Active: Yoga for Older Adults Cherishing the Chair: Safe Routines for Older Adults Cherish the chair routine: Level I Seated mountain posture Seated mountain arm variation Seated karate kid variation Seated wing-and-prayer Seated butterfly posture Standing warrior I chair variation Seated sage twist Seated forward bend Cherish the chair routine: Level II Seated mountain posture Seated mountain double arm variation I Seated mountain double arm variation II Seated triangle posture Seated pigeon posture Seated warrior I chair variation Seated camel posture Seated forward bend Chapter 20 Prop Art: The Why and How of Simple Props Examining the Pros and Cons of Props Exploring the advantages of props Looking at props’ drawbacks Going Prop Hunting at Home Working with a wall Using a blanket for more than bedding Choosing a chair for comfort Stretching with a strap Seeking Out Props You May Want to Purchase Supporting alignment with the help of blocks Bolstering support with pillows Eyeing the many uses of eye pillows Turning to inversion props Chapter 21 Yoga Against the Wall The World Is Your Yoga Studio A Wall-Supported Yoga Workout Wall mountain pose Mountain posture flow Wall warrior flow Standing side bend at the wall Half chair at the wall Wall warrior III Wall hang Yogi wall sit-ups Wall splits Inverted hamstring pose at the wall Legs up against the wall Part 4 Living Life the Yoga Way Chapter 22 Yoga throughout the Day Making Yoga a Habit Turning your face toward a Yoga morning Practicing Yoga throughout the day Seeking Your Higher Self Observing yourself Understanding yourself Practicing self-discipline Transcending yourself Making Inroads into the Eightfold Path with Moral Discipline Vowing to do no harm Telling the truth all the time Seeing how stealing means more than material theft Observing chastity in thought and deed Acquiring more by living with less Adding other moral practices Exercising Yogic Self-Discipline Purifying mind and body Calming the quest through contentment Focusing with austerity Partnering research with self-study Relating to a higher principle Chapter 23 Meditation and the Higher Reaches of Yoga Understanding Concentration Unleashing your essence Gaining focus Practicing Meditation Getting a handle on cakras Following a few guidelines for successful meditation Maintaining proper bodily posture Overcoming obstacles to meditation Adding sounds to meditation Reciting your mantra Using a rosary Breathing mindfully Trying walking meditation Practicing lovingkindness meditation Working toward Ecstasy Reaching toward Enlightenment Chapter 24 Yoga Therapy: Customizing Your Back and Body Treatments What You Need to Know about Yoga Therapy How to find a good Yoga therapist What to expect if you see a Yoga therapist A whole-person approach An initial series of sessions and beyond Cost A Five-Step Plan for a Healthy Back Yoga Rx for Lower Backs Lower back conditions that need more arching Lower back conditions that need more folding Lower back routine Corpse posture with bent legs: Shavasana variation Knee-to-chest posture: Ekapada apanasana Lying arm raise with bent leg: Shavasana variation Push-downs I: Urdhva prasrta padasana I Push-downs II: Urdhva prasrta padasana II Dynamic bridge: Dvipada pitham Hamstring stretch: Supta padangustasana variation Balancing cat: Chakravakasana variation I Child’s posture with arms in front: Balasana variation I Half warrior: Ardha virabhadrasana variation Cobra II: Bhujangasana Cobra I: Sphinx Prone resting posture: Advasana variation Locust I: Shalabhasana Child’s posture with arms back: Balasana variation II The butterfly: Jathara parvritti variation I Bent-leg supine twist variation: Jathara parvritti variation II Knees-to-chest posture: Apanasana Corpse posture with bent legs, repeated Chapter 25 Using Restorative Postures to Relieve Stress and Chronic Pain Your Yoga Toolkit for Relieving Chronic Pain Relieving back and body pain with gentle movement Reducing the intensity and frequency of headaches Helpful Postures for Chronic Pain For your aching lower back Knees-to-chest posture Bent-leg feet-on-a-chair pose Supported corpse variation Supported cobra For relief from headaches and from upper back and neck pain Supported crossed-legs forward bend Self-massage Supported seated camel pose Supported fetal pose Supported reclined twist Supported half shoulder stand For when it hurts all over: Joint and overall body pain Supported corpse pose Supported reclined bound angle posture Supported child’s pose Supported full bridge pose Part 5 The Part of Tens Chapter 26 Ten Tips for a Safe Yoga Practice Avoid Seeing Yoga as a Competition— Even with Yourself Listen to Your Body and Be in the Moment Challenge Yourself, Don’t Strain Yourself Forget about What You Used to Do Don’t Buy into “No Pain, No Gain” Choose Function over Form Find the Intersection of Focus and Ease in Your Postures Seek Out a Yoga Teacher Who Respects Your Limits Find Your Personal Comfort Zone Give Yourself the Benefit of Time and Allow Yoga to Unfold Chapter 27 Ten Ways to Get the Most out of Your Yoga Practice Understand Yoga Set Clear and Realistic Goals Commit Yourself to Growth Stay for the Long Haul Start with Good Habits Vary Your Routine Breathe to Increase Your Awareness Do Your Best, Don’t Worry about the Rest Allow Your Body to Speak Up Share Yoga Index EULA