The Yoga Beginners Bible
Top 63 Illustrated Poses for Weight Loss, Stress Relief and Inner Peace
Copyright 2015 by Tai Morello
Table of Contents
Surya Namaskara / Sun Salutations Group
Pranamasana / Prayer Pose
Hasta Uttanasana / Raised Arms Pose
Padahastasana / Hands-to-Feet Pose
Ashva Sanchalanasana / Equestrian Pose
Adho Mukha Svanasana / Downward-Facing Dog Pose
Ashtanga Namaskara / Eight-point Salutation
Bhujangasana / Cobra Pose
Adho Mukha Svanasana / Downward-Facing Dog Pose
Ashva Sanchalanasana / Equestrian Pose
Padahastasana / Hands-to-Feet Pose
Hasta Uttanasana / Raised Arms Pose
Pranamasana / Prayer Pose
Ardha Chandrasana / Half Moon Pose
Skandha Chakra / Shoulder Socket Rotation
Greeva Sanchalana / Neck Rotation
Janu Naman / Knee Bending
Manibandha Cakra / Wrist Rotation
Tadasana / Palm Tree Pose
Tiryana Tadasana / Swaying Palm Tree Pose
Ekapada Pranamasana / One-Legged Prayer Pose
Kati Chakrasana / Waist-Rotating Pose
Naukasana / Boat Pose
Ustrasana / Camel Pose
Ardha Halasana / Half Plough Pose
Dhanurasana / Bow Pose
Setu Asana / Bridge Pose
Phalakasana / Plank Pose
Vasishtasana / Side Plank Pose
Utthan Pristhasana ver. 1 / Lizard Pose ver. 1
Vipareeta Shalabhasana / Superman Pose
Trikonasana / Triangle Pose
Utthita parsvakonasana / Extended side angle pose
Vyaghrasana / Tiger Pose
Marjari Asana / Cat Pose
Paschimottasana / Forward Bending Pose
Janu Shirshasana / Head-to-Knee Pose
Utthita Janu Shirshasana / Head-Between-Knees Standing Pose
Ardha Shalabhasana / Half Locust
Shalabhasana / Locust Pose
Tiryaka Bhujangasana / Twisting cobra
Utthan Pristhasana ver. 2 / Lizard Pose ver. 2
Skandharasana / Shoulder Pose
Upavistha konasana / wide angle pose
Ardha Matsyendrasana / Half Spinal Twist
Seated Twist Pose
Ardha Vipareeta Karani Asana / Inverted L
Vipareeta Karani Asana / Inverted Pose
Sarpasana / Snake Pose
Halasana / Plough Pose
Virabhadrasana I / Warrior Pose I
Virabhadrasana II / Warrior Pose II
Virabhadrasana III / Warrior Pose III
Shavasana / Corpse Pose
Advasana / Reversed Corpse Pose
Makarasana / Crocodile Pose
Salamba Bhujangasana / Sphinx Pose
Gomukhasana / Cows Face Pose
Dandasana / Staff Pose
Jathari Parivartaranasana / Reclining Twist
Garudasana / Eagle Pose (seated)
Vajrasana / Diamond Pose
Veerasana / Hero's Pose
Ardha Titali Asana / Half Butterfly Pose
Purna Titali Asana / Full Butterly Pose
Shashankasana / Hare's Pose
Sukhasana / Comfortable Position
Padmasana / Lotus Position
Siddhasana / Pose of the Masters
Sequences
F rom the outside yoga can seem like an esoteric, mystical endeavor exclusively reserved to Tibetan monks and spiritual adepts. This could not be further from the truth. Yoga is not only accessible to anyone, it is easy to learn if you have the right mindset and the benefits are only a few minutes away.
In fact, several studies have confirmed that a single yoga class for inpatients at a psychiatric hospital had the ability to significantly reduce tension, anxiety, depression, anger, hostility, and fatigue.
In this book you will learn why many highly successful people like Robert Downey Jr, Jennifer Aniston and Russel Brand set aside time off their busy schedules to engage in the life-changing practice of yoga.
This book will show you how to instill simple yoga techniques into your daily routine, inevitably leading you to a healthier, happier and more successful life.
The Yoga Beginner's Bible will show you how to instill simple yoga techniques into your daily routine, inevitably leading you to a healthier, happier and more successful life. You will discover how yoga can have profound effects not just on your body, but on virtually every aspect of your life your mind, relationships, health and even your career.
B efore we get into the practical how-to of various yogic poses, we should consider what it is we're actually talking about and what it's for. Yoga has been practiced in India for thousands of years. The word yoga comes from Sanskrit and is related to the English word yoke . Just as a yoke joins an ox to a cart or a plow, yoga joins mind and body together in a well-integrated union. On a spiritual level, yoga unites the individual's personal experience to an experience of the absolute reality.
Yoga refers to a broad variety of ancient Indian spiritual practices. These practices are designed to liberate the individual from their ordinary, bound, unfree experience of the self and the world, into an expansive, unlimited state of complete freedom.
So right away we can do away with the idea that, in order to do yoga, you need to sign up with a religious group and give up your own beliefs, adopting a new set of doctrines and strange behaviors. If you're not into the metaphysical ideas behind yoga as spiritual transformation, that's no problem. Yoga is, first and foremost, personal, practical , and experiential . What you get out of it depends on what you bring into it; your goals and purposes for doing yoga will determine what kind of positive effect it has on your life.
In particular, the popular perception associates yoga with a system of bendy, twisty physical movements and positions. Some may even think yoga is just glorified stretching. But yoga is about more than just stretching. It's about creating balance in body and mind, and joining the two together and bringing them into close communication.
Recent scientific research into the effects of yoga on the body and mind have shown that these physical practices have enormous benefits for physical and psychological health. They can help you lose weight, tone muscles, treat a number of medical problems, improve your flexibility and posture, keep your muscles relaxed and supple, regulate your appetite, etc. They also decrease the all-too-common psychological sufferings of stress, anxiety, and depression, improve concentration and mindfulness, and boost your mood and brainpower overall.
Yoga offers a profound sense of physical and psychological wellbeing. Through the practice of yoga, your body and mind will become more and more closely integrated. That's the central lesson of yoga: by connecting with our bodies more deeply, we go further into our experience as embodied beings in the world. That, in turn, will enrich our lives, as we bring the mindful awareness of yoga into our everyday world.
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