Table of Contents
Introduction 4
What can yoga offer me? 6
A different kind of exercise 8
Self-appreciation 10
The benefits of yoga 12
Fundamental principles 14
The eight limbs of yoga 16
Yoga and ethical values 18
Controlling our breathing 20
Controlling the senses 22
Mind and body 24
Consciousness and the mind 26
The yoga of balance 28
Breathing 30
Breathing awareness 32
Before you start 34
Getting started 36
A unique activity 38
Starting your session 40
The asanas 42
Full body stretch, lying side stretch, & knee squeeze 44
Hip loosener & pelvic tilt 46
Bridge & lying spinal twist 48
Neck stretches & cow's head 50
Cat & downward dog 52
Upward dog & child 54
Sitting forward bend & sitting spinal twist 56
Kneeling back bend & camel 58
Boat 60
Standing knee squeeze 61
Standing balance 62
Triangle 64
Warrior & tree 66
Forward bent twist & shoulder stand 68
Plow & fish 70
Canoe & cobra 72
Locust & bow 74
Alternate nostril breathing 76
Savasana 77
Meditation 78
Stilling the mind 80
Conscious breathing 82
Letting go 84
Yoga in everyday life 86
Holistic benefits 88
The ultimate goal 90
Making progress 92
Glossary 93
For more information 94
For further reading 95
Index 95
