Emma Silverman - Yoga Twists and Turns 50 Sequences to Take Your Practice to the Next Level

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation. www.skyhorsepublishing.com 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Cover design by Jane Sheppard Print ISBN: 978-1-5107-0312-4 Ebook ISBN: 978-1-5107-0313-1 Printed in China To YY, unreasonably Table of Contents Introduction This is the book you were wondering if you were ready forand Im here to tell you that, yes, you are ready. Youve been doing yoga consistently for a few months, or on and off for a number of years. Maybe youve been practicing for even longer. There are poses that you see other students doing and you wonder: CAN MY BODY DO THAT ? In my first book, T HE J OY OF Y OGA , I created a series of sequences for everyday needs and experiences.

Belly ache? Check. Waiting for the water to boil? Sure thing. In this book, Im kicking it up a notch. In Y OGA T WISTS AND T URNS , the sequences lead to specific intermediate and advanced poses regularly taught in yoga classes that may seem out of reach. Worried about trying to Flip Your Dog in a room filled with yogis? First flip to for Wild Thing in the Heart Openers chapter, where Ill tell you an exact series of postures that will warm up your body to safely move into the ASANA . Curious about how to practice some of your favorite studio poses at home, but without throwing your back out? Here are sequences that will teach you how to prep for a pose in your living room, on the beach, or wherever it is you get your yoga on.

The book is divided thematically into five chapters with ten unique challenge poses per chapter. The final sequence of the book is a restorative series of poses that perfectly top off any sequence ( S AVASANA , of course, included). If youre looking to try out a particular pose, turn to that page and follow the sequence. Afterward, either flow with the cooldown of your choosing or follow the restorative sequence. If youre looking for a mood more than a pose, then head to the chapter that sounds yummiest and roll out your mat. As with any intense physical practice, check in with your yoga teacher or physician before trying these poses.

This book teaches the warm-ups for the yoga poses, but does not go into their correct alignment (there are a ton of great books out there that do that!). Its best that you see these poses in the studio first before refining and mastering them at home. If you see a pose in this book youve never seen in the studio (but looks pretty sweet), ask about it! We yoga teachers love to talk about yoga ( A LOT ). The practice of yoga teaches us to live in the moment and to be present throughout all of lifes twists and turns. Your yoga practice is ready to experience MORE stretch, MORE strength, and MORE poses. That way youll be ready for anythingon or off the mat.

So, what are you waiting for? Dive into Y OGA T WISTS AND T URNS , starting now! Sun Salutations While the origins of the Sun Salutations ( S URYA N AMASKAR ) might be debatable, the ubiquity of this series in the modern-day yoga studio is definite. The sequence of poses that are shown here are practiced in a style of yoga called A SHTANGA . That said, numerous variations exist and have similar health and wellness benefits. There are a couple of reasons that these two sequences are set aside from the rest. Primarily, I will sometimes refer to the Sun Salutations as a step in a larger sequence without writing out each individual pose within the Sun Salutations. That way, you can flip back to this page as a reference while youre still learning the Sun Salutations and later you can move through the flow without needing to check.

In addition, this fun and vibrant sequence is usually practiced as a warm-up to other yoga poses, but can be a great stand-alone sequence if you only have a few minutes to spare and could use a yoga wake-up call. Feel free to add in a Sun Salutations (or twelve) to any sequence in this book. Youll feel more energized, fired up, and radiantjust like the sun! Sun Salutations A Sun Salutations B Ground Down Standing Poses Take Flight Arm Balancing Poses Open Up Back Bends and Heart Openers Create New Perspectives Inversions Melt Stress Seated Floor Poses Cool Down A Restorative Sequence and Savasana Acknowledgments Those who know me well know that Im a mediocre cook at best, but a very appreciative eater. At the book launch party for my first book, T HE J OY OF Y OGA , I took some time to give thanks to those who fed mespiritually and emotionally, sure, but mostly those who stood in their kitchen and made me a meal. In writing Y OGA T WISTS AND T URNS , the following people kept me in good health, spirits, and caloric intake: Rachel VerValin (in-between class snacks), Steph Green (kimchi pancakes), Linden McBride (Dutch pancakes), Caitlin Schickel (Italian), Anaar D-S and Ethan Winn (Indian; birthday cake), Anna Angel (basically the same things I cook), Laurel Stewart (pawpaw ice cream), Erin Camp and Yamin Chevellard (tea; chocolate), Chelsea Morris (popovers), Dara Silverman (seder), Brad DeFrees (Viva), Emma Frisch (pickled deliciousness), Elizabeth Herendeen (salmon), Jenna A-D and Ari R-M (mushrooms), Hayden and Ro Kantor (Indian), Sarah Kelsen (ramps), Megan Shehan and Graham Rowlands (salad party; everything), Shoshi Perrey (inspired cocktails), Katie Stoner (homemade pasta), and Hannah Volpi (dates, figs). An extra special shout-out goes to Christina Black, who fed me at least once or twice a week, and came up with my tagline: Emma Silverman: the only yoga teacher whos never bullsh*tted me.

After I finished the rough draft of this book, I sent out a copy to a group of amazing yoga teachers, yogis, and writers. Jenni C-R not only gave notes, but scanned and emailed them to me. Zainab Zakari engaged with me in an epic back-and-forth about the correct Sanksrit term for Pigeon Pose (Im still not sure I got it right) and was meticulous in her edits. Ilana Berman and Nicole Stumpf gave it a read, and basically just told me that they loved me and everything was perfect, which is exactly what I needed during that hectic time. Megan Shehan edited the document so thoroughly, and responded to me so quickly with her suggestions, that I had to re-send out the document to everyone else letting them know that a few (thousand) mistakes were already caught. And, of course, theres Yardenne Greenspan.

I tricked Yardenne into being my friend by promising her we could have work dates, and then never shut up when we got together. I am so glad we never got any work done. To my editor, Nicole Frail: As always, it was a pleasure. Clarity is the thing I value most in communication with others, and Nicole is the ideal. To my fairy godmother, Kathleen Rushall: Ultimately, the reason any of this happened. To my teachers: to Ilana Berman for being my sister, to Nicole Stumpf for being my twin, and to both for being true soul-friends.