Table of Contents
Part 1 Introduction 12
The Next Step in Your Journey of Yoga Self-Practice 14
The Asana 18
Right & Wrong in a Physical Yoga Practice 28
Why Vinyasa? 34
The Tools You Need 36
How to Use This Book 42
Part 2 Getting Ready For Your Mat 44
The WHO: Am I Ready for a Self-Practice? 48
How to Know You Are Ready 52
Part 3 Getting On Your Mat 56
The WHAT: How Do I Know What to Practice? 60
Tool #1 The Pose Selector 66
Tool #2 The idea Generator 76
Tool #3 Beats 80
Tool #4 Breath 84
Tool #5 Tuning In 90
The HOW: How Do I Flow by Myself & Structure a Practice? 92
Tool #6 Hacking Sun Salutations 1 104
Tool #7 Change It Up 118
Tool #8 Creative Flows 126
Tool #9 The Wave Practice 136
Tool #10 The Mini Practice 154
Part 4 Staying On Your Mat 162
The WHY: Why is Self-Practice Important to Me? 166
Tool #11 The Mantra 170
Tool #12 What Is Your Why? 176
The WHERE and WHEN: How Do I Make a Self-Practice Actually Happen? 192
Tool #13 Lower the Bar 198
Tool #14 Make Your Mat Your Mate 200
Tool #15 Finding the Time 202
Part 5 Progressing On Your Mat 206
The WHAT NEXT: How Do I Ensure Progression in My Self-Practice? 210
Tool #16 Press Record 214
Tool #17 The Debrief 220
Tool #18 Journalling 222
Tool #19 Build Your Village 228
Tool #20 The Learning Triad 232
Part 6 Your Questions Answered 236
Questions and Answers 240
The Success Checklist 256
Part 7 Glossaries & Further Reading 260
Sanskrit: The Language of Yoga 264
English to Sanskrit Asana Glossary 266
Sanskrit to English Asana Glossary 270
Further Reading 274
Part 8 Templates 278
Part 9 My Story & Acknowledgements 308
My Story 312
Acknowledgements 316