Sage Rountree - Everyday Yoga

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Copyright 2015 by Sage RountreeAll rights reserved. Published in the United States of America by VeloPress, a division of Competitor Group, Inc.3002 Sterling Circle, Suite 100Boulder, Colorado 80301-2338 USA(303) 440-0601 Fax (303) 444-6788E-mailDistributed in the United States and Canada by Ingram Publisher ServicesA Cataloging-in-Publication record for this book is available from the Library of Congress.ISBN 978-1-937715-35-9; ISBN 978-1-937716-65-3 (e-book)For information about purchasing VeloPress books,
please call (800) 811-4210, ext. 2138, or visit www.velopress.com .Photographs by Seth K. HughesCover design by Brenda Gallagherv. 3.1

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To Wanda and Roy Williams

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If you can breathe, you can do yoga. This may come as a relief to those of you who quake at the idea of bending a knee into lotus pose (which isnt depicted in this book) or twisting arms into a full bind (that isnt, either). But practicing a little bit of yoga most days, whether through poses, meditation, or breathing, will vastly improve the experience you have in your body and mind.Everyday yoga is just thatyoga thats accessible and thats meant to be done daily to help you feel happier and healthier. In this book, youll learn routines and practices that will build strength in your core, flexibility in your hips, relaxation in your body, and focus in your mind. Practicing yoga will enhance whatever else you do, be it a sports competition, parenting, running errands, or simply being in your body.Part 1 introduces a menu approach to building your everyday yoga practice. Ill explain how to create everything from a simple snack (a short routine of a few poses that lasts only a few minutes) to a full meal (a long routine of several poses plus breath exercises and meditation that lasts more than an hour). Youll also learn commonsense guidelines for a safe yoga practice, including an easy formula for helping you choose a balanced set of poses and routines.Everyday yoga is just thatyoga thats accessible and meant to be done daily.Part 2 explains, through beautiful photographs and clear directions, how to complete a selection of well-balanced routines that will help establish and evolve your daily practice. Because these offerings are both balanced and simple, youll feel nourished by following just one routine per day. This daily practice will help keep you injury-free and feeling strong in your other physical endeavors.Part 3 suggests ways to combine the poses and routines from Part 2 into short and long practices. Youll find practices to build strength, improve balance, and increase flexibility, as well as to help you unwind and improve focus. Part 4 provides sample weekly and monthly plans to help you determine the right frequency and intensity of your everyday practice.As you grow comfortable with this approach and build your repertoire, you can riff on the routines to suit your fitness level, body type, time commitment, personality, and appetite. Cues in the routines will help you stablish your exertion level and appetite, whether its for something spicy, sweet, or with a little seasoning. For example, some days you might have a hunger for spicier standing poses and backbends; other days you may want to settle into sweeter, more relaxing poses like restorative folds and twists. Following one routine will help you feel satisfied and relaxed; through enjoying several, by practicing either the la carte options in Part 2 or one of the full-practice options in Part 3, you will build a stronger, more flexible, injury-resistant body.Riff on the routines to suit your fitness level, body type . . . and appetite. . . . You will build a stronger, more flexible, injury-resistant body.Just as learning to cook gives you the tools to nourish yourself, learning to practice yoga at home gives you the tools to feed your soul, enhance fitness, and live healthfully. Yoga doesnt have to happen in a studio, and you dont have to take 60 or 90 minutes to complete a routine that will leave you feeling balanced, centered, strong, and calm. The tools to do yoga yourself, every day, are right here in your hands, in your body, and in your breath.

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