Kathryn Budig - The Womens Health big book of yoga: the essential guide to complete mind/body fitness

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Chapter 2:

Chapter 3:

Chapter 4:

Chapter 5:

Chapter 6:

Chapter 7:

Chapter 8:

Chapter 9:

Chapter 10:

Chapter 11:

Chapter 12:

Chapter 13:

For my father, who taught me that anything is possible.

I wouldnt be writing this book without the love and support of Michele Promaulayko. You are an inspiration, a role model, and an amazing friend. Your support means the world to me. Also thanks to Dave Zinczenko and Steve Perrine.

A huge thanks to photographer Beth Bischoff for making my book a visual feast and for keeping things real. Anna Su, you are a stylish inspiration; Robert Huitron, you make magic happen with hair and makeup. Thank you to George Karabostsos and Laura White for making my book come alive and keeping us laughing on set.

This certainly wouldnt be The Big Book of Yoga without my amazing models (and dear friends) who blew me away with their beauty and talent. Mary Clare Aeillo, Faith Hunter, Giselle Mari, Leo Marrs, and MacKenzie Milleryou honor me by being in my book.

To my fantastic editor, Ursula Cary. Youre a true yogi. Thanks also to the rest of the Rodale team, especially Erin Williams, Nancy Elgin, and Erana Bumbardatore.

Big love to my team that keeps me alive and well: Danielle Lindberg, Amy Stanton, and Eric Greenspan. Id be lost without you.

For your faith in me: Melinda Fishman and Eileen Opatut.

My amazing contributors for their expertise and time: Kia Miller, Gary Goldman, Rod Stryker, Debbie Kim, Gina Caputo, Jill Miller, Heather Seineger, Annie Carpenter, and Jason Wachob. Much love to triple threat Tiffany Cruikshankbook model, contributor, and friend.

Thanks to Elisabeth Rogani, Lululemon, Beyond Yoga, Champion, KiraGrace, Adidas, Alex and Ani, Maria Melinda, and Brandy Melville for the amazing outfits and jewelry! Deep gratitude for my teachers and guides along the way: Maty Ezraty, Chuck Miller, Heath House, Seane Corn, Noah Maze, my Yogaglo family, and all of my students around the world.

To my dog, Ashi. For spending hours patiently staring at me as I type away, knowing snuggles, snacks, and walks are around the corner. You remind me that everything is made out of love and that there is always something to be joyful for.

To my phenomenal family and friendsyou are the core of everything I do. Thank you to my beautiful mother and father for supporting every dream Ive ever had. Love to my brother and sister and their families.

For my friendsAshley Swider-Cebulka, Elli Boland, Casey Van Zandt, Karly Wade, Keith Levin, and Caroline Sheayour laughter and hours spent discussing life keeps me whole, inspired, and ready to take on the world.

And lastly, thank you to my partner and love of my life, Bob. For your dedication, advice, belief, love, and always reminding me to reach for the sky.

I lived in Los Angeles for 8 yearsthe mecca for slender, beautiful, perfect people. But take a closer look behind all the glitz, glamour, and designer sunglasses and youll find a lot of very beautiful, unhappy people. The cutthroat world of Hollywood is especially tough on women, which I experienced firsthand. I arrived in Los Angeles at the ripe age of 21, hoping to pursue my dreams of acting while teaching yoga on the side to keep me going from gig to gig. I remember my first meeting with a manager like it was yesterday. She took one look at my frameall 5'2" and 108 poundsand told me that I could be the funny best friend. If I ever wanted to play the ingenue Id have to drop at least 10 pounds.

I went home feeling confused and hurt. Was I fat? Im not attractive or slim enough to play a lead? I always thought I was in such good shape. Do I need to diet? Start drinking coffee and smoke cigarettes? Everything made me cringe. The uncomfortable questions went on and on, but my yoga practice answered all of my questions. My teachers kept reminding me that I was perfect exactly as I wasand I was fit and slim thanks to my daily practice. More importantly, yoga reminded me that life is about balance and not extremes. Life is meant to be enjoyed and embraced along with all of the discipline and challenges that it presents. Yoga showed me that self-acceptance and belief in myself was the key to strength and beauty.

In retrospect, that audition was a complete blessing because it guided me into an accidental career of teaching yoga full-time. I learned at a young age that the only way to experience happiness is by taking chances and following what makes my heart beat. Every minute I spend training and teaching is me at my best. It puts a smile on my face every single day. I hope to empower you through yoga to find what makes your heart beat. Practicing yoga allows you to connect to your untapped potential. Whether its mastering a handstand or allowing a simple savasana to chill you out at the end of the day, yoga offers unlimited potential to be your best self.

I teach yoga because it works. I practice yoga because it completes me. Ive written this book with the hope that youll be tempted to do the samelive the life youve always wanted. Reclaim that strong, calm, powerful spirit within. Heal old injuries, whether physical or mentaland have an insanely fun time!

Enjoy your journey. Remember that it takes valleys to create peaks! These poses and sequences are here to make you feel fantastic, to challenge you to be the best version of yourself, and to keep you healthy, fit, and beautiful. Rock your practice, and make it yours. Often all it takes is a good group of Sun Salutations or a fabulous inversion to remind you how unique and strong you are. As one of my favorite men of all time put so well, Be yourself; everyone else is already taken. Oscar Wilde

Namaste, yall.

xo Kathryn

Your transformation starts here

If you picked up this book, youre probably one of three types of people: either youre curious about yoga, you want to deepen your practice, or youre just a sucker for pretty pictures. No matter which type you are, youll find what youre looking for here. And even if youre a beginner, the truth is that youve already begun your yoga practice, simply by intending to make yoga a part of your life. I promise, it will be worth it.

Yoga, which in Sanskrit translates to yoke, union, or discipline, has persevered for thousands of years. Its had enough face lifts and transformations to make even Madonna look like a slacker. While the main focus of this book is on how we interpret yoga in the West todayas a challenging workout that tones your muscles, calms your mind, and strengthens your spiritits important to understand its roots, too.

One of my teachers once said of yoga, The more you learn, you realize the less you know. Yoga will teach you how to unify your mind, body, and soul, leaving you refreshed, calm, and ready to take on the world (or, rather, one awesome moment of life at a time). It does this by strengthening and lengthening your body, slowing down your mind, and opening up your perspective. Welcome to the journey of a lifetime! Lets start with a little background.

The original hard-core yogis werent kidding around when it came to practicing yoga. Their goal was to discover their true natures and embrace the process of transformation without expectation or attachment to the results. Essentially, they were trying to be at one in their minds, bodies, and souls. The best way for them to cultivate this lifestyle 3,500 years ago was to completely detach themselves from civilization and spend every moment dedicated to this process. While living in a remote cave with no cell phone reception is a one-way ticket to a meltdown in the modern world, these yogis found solitude crucial to calming their minds and steadying their focus.