Miller Olivia H - Yoga II: Reference to Go: 50 Poses and Meditations for Body, Mind, and Spirit

By Olivia H. Miller Yoga Consultant: Katherine Trainor Millions of people of all ages and all walks of life are incorporating yoga into their lives. This ancient Eastern science once conjured up visions of people propped on their heads. Now it brings to mind celebrities, athletes, and, well, regular folks like you and me. The rising popularity of yoga is no surprise. Yoga makes you feel good.

It can make you more flexible, stronger, calmer, and more balanced and centered. Wed bottle it if we could. Instead, we put it into two books: Yoga and Yoga IIpractical tools to help people integrate yoga, breathing, and meditation into their lives.

Similar to Yoga: Reference to Go, this companion book is composed of breathing exercises, warm-ups, yoga postures, meditations, and an om mantra. Although designed to complement and expand upon each other, the two books do not need to be used together. However, if you have both books, they can be combined to add variety to your yoga workouts.

You may notice that we have included a few poses that are also in Yoga: Reference to Go. These are basic poses that are integral to the flow of a yoga series. On some, weve added a variation; others are classic yoga postures that a yoga routine couldnt possibly do without. Each example features illustration(s), the pose name in English as well as in Sanskrit when appropriate, gives concise but detailed instructions, and includes a list of the physical and emotional benefits. Finally, an affirmation is offered, chosen specifically to complement each pose, truly uniting body, mind, and spirit. The poses are numbered for those who wish to do an entire yoga session.

However, those with less time can select just a few poses or perhaps only a breathing exercise and a meditation. If you have a specific area you would like to concentrate on, we also recommend particular sequences for you to try.

Always begin every yoga session with several warm-ups, even if your time is limited. It is important for the muscles in your neck, shoulders, arms, back, and legs to be awake and ready when you start the poses. When you do the postures, take your time and rest between each one; identify any areas of tightness that now feel more relaxed. As you hold a pose, repeat its affirmation silently a few times, allowing the positive thought to infuse your body and your mind.

Dont forget, yoga is not a competition with others or with yourself. We all have different strengths and levels of flexibility. Hold each pose in effortless effort, feeling the stretch without strain or pain. If your muscles tremble or your breathing becomes rapid, dont stretch as far or hold the pose as long. If you feel pain or dizziness, stop. Take a few deep breaths and try the pose again.

Dont overdo it, and dont worry about how far you stretch, how long you hold the pose, or how quickly you progress. Whats important is releasing tension through correctly held postures, and finding stillness through steady breathing. Approached correctly, yoga is the perfect antidote to our overly busy, stress-filled lives.

Yoga II includes several simple yet effective breathing exercises. The breath has been called the pulse of the mind, because when we are tense we tend to hold our breath or take shallow and rapid breaths. Conversely, rhythmic breathing calms the mind and slows the central nervous system, decreasing tension and increasing energy.

Meditations are included to help you deepen your yoga practice by focusing on a spiritual idea or image. When you meditate, sit in a chair with your feet flat on the floor, or sit cross-legged on the floor (on a cushion to help keep your back straight). Read the meditation, then close your eyes and focus on the suggested thought, phrase, or image. Other thoughts will inevitably arise; notice them and return to the meditation or simply focus on your breath. Dont try to push the thoughts away or let them take over. Allow them to come and go.

Meditate for a few minutes at first, gradually increasing the time. The benefits of meditation are well documented: heart rate and respiration slow, blood pressure drops, your mind quiets, your body feels refreshed. Finally, an om mantra is included in the books for use before and/or after the session. Chanting the sound of om is an ancient practice used by many cultures; it is a wonderful way to decrease tension. If you feel self-conscious, repeat the sound silently at first; as you grow more comfortable, increase the length and volume.

Yoga is a way to help attain equilibrium of body, mind, and spirit. Yoga is a way to help attain equilibrium of body, mind, and spirit.

Through the regular practice of yoga, this balance is accessible anytime, anywhere. Yoga, said Yogi Manadev Desai, is the yoking of all the powers of body and mind, intellect, will, and emotion. It means a poise of the soul, which enables one to look at life in all its aspects evenly.

OLIVIA H. MILLER is a freelance writer and has been a student of yoga for over 25 years. She is the author of Yoga, Stretch, Prenatal Yoga, and Feng Shui, all part of the Reference to Go series from Chronicle Books.
KATHERINE TRAINOR is a teacher of yoga and a practitioner of Phoenix Rising Yoga Therapy, with 30 years of experience in the education and practice of yoga.

She collaborated with Olivia on Yoga. NOTE: Not all exercises are suitable for everyone. Your physical condition and health are important factors in determining which yoga exercises, positions, and advice may be appropriate. This or any other exercise program may result in injury. The author, consultant, and publisher of this book disclaim any liability from any injury that may result from the use, proper or inproper, of any exercise or advice contained in this book.

Breathing ExercisesWarm-UpsOm MantraPosturesMeditationsFor an all-over stretch: Separated Leg Stretch (). Breathing ExercisesWarm-UpsOm MantraPosturesMeditationsFor an all-over stretch: Separated Leg Stretch ().

Note: Be sure to begin with several warm-up poses and a breath exercise. For more energy: Breath of Fire with Raised Thumbs, Chopping Wood (e), Standing Squat () For increased flexibility: Figure 8s (b), Supine Butterfly () For strength: Boat () For improved balance: Alternate Nostril Breath, Balancing the Cat () For back pain relief: Alternate Knee Hugs (a), Camel () For relaxation and stress relief: Humming Bee Breath, Shoulder Release ()

(Uddiyana Bandha) Stand with feet and knees facing outward, knees slightly bent. Place hands on thighs with fingers and thumbs facing in. Bend slightly at the waist. Inhale deeply. Exhale all the air out of the lungs.

Lift the abdomen by pulling it in and up. Keep the abdominal muscles contracted and, while holding the breath out, pump the abdomen in and out forcefully and rhythmically 10 to 15 times. Repeat the cycle twice more. My inner resolve remains strong and alive