THE LITTLE BOOK OF YOGA
Copyright Summersdale Publishers Ltd, 2018
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No part of this book may be reproduced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publishers.
Eleanor Hall has asserted her moral right to be identified as the author of this work in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.
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Contents
INTRODUCTION
AT THE CENTRE OF YOGA IS YOU.
Yoga helps to build harmony between your body and mind, taking you on a journey to a stronger, calmer, healthier and happier you. By picking up this book you have taken the first step on your yoga path.
With this little book I hope to encourage some of you to start a regular yoga practice and enjoy all the wonderful benefits it has to offer.
YOU CANNOT DO YOGA. YOGA IS YOUR NATURAL STATE. WHAT YOU CAN DO ARE YOGA EXERCISES, WHICH MAY REVEAL TO YOU WHERE YOU ARE RESISTING YOUR NATURAL STATE.
SHARON GANNON
GETTING STARTED
THE MOST IMPORTANT PIECES OF EQUIPMENT YOU NEED FOR DOING YOGA ARE YOUR BODY AND YOUR MIND.
RODNEY YEE
PREPARING FOR YOUR PRACTICE
Wear comfortable, stretchy but not loose clothes. It's best to practise in bare feet and on a non-slip yoga mat.
Roll out your yoga mat in a calm, warm and quiet space, which has enough room for you to stretch out your arms to each side.
Yoga is best practised before a meal as it is better if you have an empty stomach. You should also ensure you are fully hydrated.
Try to designate time for your practice each week. You can practise as little or as often as you want, however the body does respond well to a regular practice just 10 minutes a day can be as beneficial as an hour's class a week.
Special conditions
Traditionally it has been suggested that inverted postures, strong twists and back bends be avoided during menstruation, but the best advice is to practise what suits you.
Women who are pregnant should consult a doctor before beginning any practice and starting a new practice is not advised during your first trimester.
If you are concerned for any reason or suffer from a particular health condition or injury please consult a doctor before starting.
It is important to remember yoga is not a competition, it is about finding a connection with your body and your mind not about being more flexible than the person on the next mat, or being able to tie yourself into a knot. Pace yourself and observe your body at all times, responding to how you feel.
Everybody is different postures that come easily to others may be difficult for you and vice versa. Don't become disheartened if a pose doesn't come naturally to you or feels almost impossible to begin with.
Breathing is vital to achieving a successful yoga practice, so make sure you follow the breath cues within each pose to inhale and exhale, and then aim to hold each posture for five deep breaths. Be sure to work with your body, moving slowly and steadily into each posture, stopping when you feel you have comfortably reached your full potential.
Most importantly enjoy!
BREATHING
Pranayama
The importance of breathing in yoga is often overlooked: breath is our life force and energy. The Sanskrit word prana represents all three and the practice of pranayama is where breath is controlled to increase energy, focus and consciousness.
Within our practice the breath helps us to calm the mind, build focus and deepen our postures. We use our inhale to lift, lengthen and open the body, and our exhale to release, soften and ground us.
It is important to stay focused to your breath throughout your practice, feeling the connection of each movement with your breath. The traditional Sun Salutation practice is often used at the start of a practice to warm up the body, start the body flowing and help that connection of your movements with your breath.
A good way to start any yoga session is with a restorative pose such as Corpse Pose or Child's Pose. Take a moment here to calm the mind and body and start bringing your focus to your breath. Start to feel the breath coming in and out of your body; breathing through your nose, notice the cold air on the inhale and the warm air on the exhale. Try to keep your attention on your breath and the feelings within your body; try to detach from any other thoughts and bring yourself to this moment on your mat.
You can then start to try to lengthen your breath, trying to count your inhale in for the count of five and exhale to the count of eight. By lengthening our exhale we help to detoxify the body, still the mind and relieve stress.
Once you feel comfortable and connected here start to move into a gentle warm up, followed by Sun Salutations and a mixture of postures from this book. Always ensure you finish any practice with a Corpse Pose.
WHEN THE BREATH WANDERS, THE MIND IS UNSTEADY, BUT WHEN THE BREATH IS STILL, SO IS THE MIND STILL.
YOGA PRADIPIKA
CORPSE POSE
Savasana
Corpse Pose is the well-known relaxation that we take at the end of any yoga practice. In some practices it is also used at the start of the class to tune into your body and breath, helping to calm your mind in preparation for your practice.
While this is a relaxation pose it can be surprisingly difficult to begin with, as we struggle to switch off our busy minds not allowing ourselves to enjoy the peace and quietness within our bodies and we can feel restless and even vulnerable with our eyes closed and in the openness of the pose.
However, once you can relax and surrender to this pose it creates a feeling of deep relaxation and inner peace, allowing you to release tension and stresses in the body and mind, as well as absorbing all the benefits of your practice.
Step by step
