Gerstein - Motivational yoga: 100 lessons for strength, energy, and transformation

MOTIVATIONAL

YOGA

100 Lessons for Strength,

Energy, and Transformation

Nancy Gerstein

Library of Congress Cataloging-in-Publication Data

Names: Gerstein, Nancy, 1958- author.

Title: Motivational yoga : 100 lessons for strength, energy, and transformation / Nancy Gerstein.

Other titles: Guiding yogas light

Description: Revised edition. | Champaign, IL : Human Kinetics, [2020] | Revised edition of Guiding Yogas Light: Lessons for Yoga Teachers, Second Edition, published in 2008 by Human Kinetics. | Includes index.

Identifiers: LCCN 2019005193 (print) | LCCN 2019006800 (ebook) | ISBN 9781492588276 (epub) | ISBN 9781492588252 (PDF) | ISBN 9781492588207 (print)

Subjects: LCSH: Hatha yoga--Study and teaching.

Classification: LCC RA781.7 (ebook) | LCC RA781.7 .G44 2020 (print) | DDC 613.7/046--dc23

LC record available at https://lccn.loc.gov/2019005193

ISBN: 978-1-4925-8820-7 (print)

Copyright 2020, 2008, 2004 by Nancy Gerstein

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of February 2019, unless otherwise noted.

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E7531

To Max and Grace, the lights of my life.

One moment can change a day, one day can change a life, and one life can change the world.

Buddha

Contents

Preface

Whatever words we utter should be chosen with care for people will hear them and be influenced by them for good or ill.

Buddha

Motivational Yoga defines the limitless potential of yoga. This mindful practice brings clarity to the mind and the body, influencing the way you make decisions and take action. With a dedicated, consistent, and disciplined practice, you can incorporate the teachings of yoga into your personal consciousness. The practices can permeate how you live, affecting how you choose to handle lifes inevitable ups and downs.

This book is for the curious and introspective yoga teacher, the serious yoga student, or the fitness instructor who wants to step out of the bounds of teaching asana only. While asana is an excellent tool for holistic health and wellness, yogas mental and spiritual benefits far outweigh the physical exercises that have become synonymous with the practice. Motivational Yoga distills the principles of yogas science and philosophy, offering yogis the tools to empower their own decisions and personalize their results. It encourages practitioners to move forward, be inquisitive, and discover their unlimited potential by going after the life they desire.

Motivational Yoga interprets yogas 5,000-year-old philosophy in a way that inspires yoga teachers and students to dig deeper into their physical practice and take control of their own progress. Each lesson includes the relevant and systematic practices of yoga on and off the mat, while teaching accessible strategies for lasting lifestyle changes. On a universal scale, the palpable message of Motivational Yoga is that the discipline of yoga practice influences all aspects of the collective consciousness.

No matter how you feel today or any other day, Motivational Yoga demonstrates that as long as you can get up, you can show up. This empowerment is yoga fuel for life.

Motivational Yoga s lessons use the following five-step format:

1. Intention defines the meaning of the class and creates awareness of a specific yogic experience.
2. Lesson is the core and script of the class.
3. Asanas for Deepening features postures that demonstrate the lesson through body stretch, movement, and sensation. Note that the postures are suggestions only; include the movements that work best for your teaching style and student level.
4. Motivation Off the Mat includes suggestions for homework assignments, reminders, and topics for discussion to help students integrate the lesson into their personal journey.
5. Wise Words and Teacher Tips present advice and proverbs within the context of each lesson.

The lessons of Motivational Yoga are organized so that new students can begin their journey by first understanding the fundamentals of hatha practice. The beginning lessons focus on body and breath awareness, describing the benefits of yoga, basic postures, and diaphragmatic breathing. The succeeding chapters introduce the yogi to the principles of Motivational Yoga, which encompass the yamas and niyamas as well as lessons of relaxation, the heart center, chakras , emotions, and mindfulness.

The motivational yogi is inquisitive and passionate, asking Is what Im doing today making a difference for the world tomorrow? The motivational yogi doesnt settle for mediocre; we aim to lead, love, and learn while dedicating our lives to fulfilling a meaningful journey.

May you always find what makes you feel alive!

Namaste.

Nancy G.

Acknowledgments

This work is dedicated to the radiant spirits of the yoga communitythe teachers, students, and sages who have guided my path to where I am today.

My deepest gratitude extends to the brilliant team at Human Kinetics who made this new yoga teaching book a reality. A colossal thank you to acquisitions editor Michelle Maloney, who sought to reenergize these lessons for a new age of yogis.