Table of Contents
Introduction 6
The best workout you're not doing 8
Yoga myths: busted 10
The keys to yoga success 12
Mindful exercise 14
Start smart 16
Postures
Standing
Mountain 20
Standing forward fold 21
Half lift 22
Half sun salutation 24
Wide-legged forward fold 26
Standing backbend 28
Standing sidebend 30
Chair 32
Deep squat 34
Horse 36
High lunge 38
Warrior 1 40
Humble warrior 42
Pyramid 44
Revolved pyramid 46
Warrior 2 48
Reverse warrior 50
Side angle 52
Triangle 54
Kneeling
Cat-cow 56
Low lunge 58
Runner's lunge 60
Runner's lunge twist 62
Half split 64
Lizard 66
Balance
Airplane 68
Warrior 3 70
Eagle 72
Tree 74
Standing bow 76
Standing finger-to-toe 78
Seated
Boat 80
Butterfly stretch 82
Seated twist 84
Front-Lying
Child's pose 86
Plank 88
Downward-facing dog 90
Upward-facing dog 92
Side plank 94
Low plank 96
Cobra 98
Sphinx 100
Dolphin 102
Full locust 104
Thread the needle 106
Pigeon 108
Frog 110
Back-Lying
Reclined twist 112
Reclined figure 4 114
Bridge 116
Hamstring strap stretch 118
Inner-thigh strap stretch 120
Outer-thigh strap stretch 122
Happy baby 124
Corpse 126
Workouts
Restorative
Lazy yoga 130
Total-body soreness relief 132
Back pain relief 134
Upper-body recovery 136
Leg-day recovery 138
Knee and ankle pain relief 140
Restorative and Strengthening
Standing relief 142
Posture fixer-upper 144
Stiff neck relief 146
Essential hip mobility 148
Strengthening
Total-body strength 150
Too much sitting 152
Endurance for standing 154
Foundational core strength 156
Abs on fire 158
Strong spine, strong body 160
Basic shoulder strength and mobility 162
Advanced upper-body work for bulletproof shoulder 164
Hip strength and mobility essentials 166
Stropg hips challenge 168
Active hip mobility for strength, power, and control 170
Ankle mobility and injury prevention 172
Balance for beginners 174
Next-level balance 176
Powerful twists 178
Programs
12 weeks for general fitness 182
12 weeks for athletic performance 184
16 weeks for a healthy spine and core 186
Index 188
About the author and acknowledgments 191
