Know Your Sanskrit..A Yoga Minute..Wise Yogi Tells Us..Ouch!
by Joan Budilovsky and Eve Adamson
Let’s Get Into Yoga, Let’s Get Spiritual: Growing with the Tree of Yoga, Starting Your Yoga Practice, Energize: Postures to Build Strength and Endurance, Calming Down: Postures to Quiet the Body and Mind, Living Your Yoga, Yoga for Everyone!
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Book Details
Price
|
3.00 |
|---|---|
Pages
| 368 p |
File Size
|
6,383 KB |
File Type
|
PDF format |
ISBN
| 0-02-863970-7 |
Copyright©
| 2001 by Amaranth |
The world-famous violinist Sir Yehudi Menuhin said about yoga that it is “a technique
ideally suited to prevent physical and mental illness and to protect the body
generally, developing an inevitable sense of self-reliance and assurance.” Yoga did not
make him a musical genius, but has given him energy, balance, and a sense of wellbeing
for the past four decades, allowing him full expression of his great talent.
Yoga can do the same for anyone. Old or young. Male or female. Busy or super busy.
In fact, yoga in one form or another is practiced by several million people today. It
has been part of the kaleidoscope of our Western culture for over a century now and
has proven incredibly effective in the maintenance of a sound body and mind and
even the restoration of one’s health. This is why several progressive insurance companies
are now including yoga in their alternative therapies coverage.
Yoga is a tradition that looks back upon at least 5,000 years of experience and experimentation.
Although it was created in India in a different cultural environment, the
basic insights and laws on which it is based are valid anywhere in the world. Of
course, there is much more to yoga than its potency as a system of health care. But
this is for you to discover.
In this book, you will be gently but persuasively guided into the beginnings of yoga
practice. The authors serve as knowledgeable and cheerful friends, motivating you all
the way. Within these pages you will find no lack of encouragement, and everything
is explained step by step. So, please, take the leap into what you will discover to be a
rewarding and healing experience.
Georg Feuerstein, Ph.D., M. Litt.
Georg Feuerstein, Ph.D., M. Litt., is director of the Yoga Research Center; author of
Shambhala Encyclopedia of Yoga and Shambhala Guide to Yoga; editor of the Yoga World
newsletter; and a contributing editor of Yoga Journal.
....
Introduction
Imagine waking up one morning to find that all stresses in your life have been replaced
with total joy. Yes, joy—the kind of pure joy you felt as a child when it was
summer and the sun was shining and you had nothing to do but explore the whole
world. Now, imagine possessing a strong, flexible body over which you have complete
control. To top that off (literally!), imagine a mind free of chaotic thought, confusion,
and uncertainty. Imagine pure health, pure consciousness, and pure bliss.
These are the goals of the yogi.
And that yogi is you! Even if you don’t attain your goals tomorrow or the next day,
you will soon be on an amazing journey. We have each traveled down our own paths
a little way. We’ve looked ahead, peeked over the horizon of the next few hills, and
now we’d like to give you some hints about how to make the most of what’s in store
for you on your journey into yourself. Yoga is a process of self-discovery, and everyone’s
discoveries will be different, but we hope to steer you toward the potential
“you,” the perfect “you,” the “you” waiting to be set free.
It won’t be difficult. Yoga is beautifully simple. In fact, we think you’re gonna love it!
....
How to Use This Book
This book is divided into seven parts, each bringing yoga into your life in a different way.
Part 1, “Let’s Get Into Yoga,” eases you into the concepts of yoga. We talk about
why this ancient Eastern system of health is great for modern Westerners and how
yoga can improve all aspects of your fitness, including your performance in other
sports. We introduce you to your body, yoga-style, and reveal what yoga can do to
improve your mental state as well as your physical condition.
Part 2, “Let’s Get Spiritual: Growing with the Tree of Yoga,” includes a little history,
just to put yoga in context, then explains the various types of yoga. Next, we
talk about the “rules” (yoga’s guidelines for living), the importance of breath control,
and the finer points of Hatha Yoga, the most popular form of yoga in the West.
Part 3, “Starting Your Yoga Practice,” will help you do just that. We offer advice on
how to find a yoga class and teacher, how to practice yoga at home, what to wear,
how to overcome any mental stumbling blocks, when to practice, how to squeeze
yoga into a busy day, and how to craft your own, personalized practice. This part of
the book will help you make yoga your own.
Part 4, “Energize: Postures to Build Strength and Endurance,” is the first part of
exercises. We show you outstanding standing postures, beautiful backbends, terrific
twists, and inversions, including the famous headstand posture. We’ll also talk about
vinyasa, dynamic combinations of postures that will have you breaking a sweat.
Part 5, “Calming Down: Postures to Quiet the Body and Mind,” is the part of
calming and centering postures, including sitting and meditative poses, forward
bends, and a detailed discussion of shavasana, or the corpse pose. You’ll learn how to
let go of your mind, and you’ll discover how great stress management can feel.
Part 6, “Living Your Yoga,” is about specific aspects of the yoga lifestyle. We show
you how to use chakras, mudras, mantras, and mandalas to enhance your yoga
practice. We tell you the best foods for a yogi to eat and how yoga can address certain
physical problems, from migraines to stomachaches and more.
Part 7, “Yoga for Everyone!” shows you how to practice yoga with a partner. You’ll
learn why yoga is great for all the stages in a woman’s life, from PMS to menopause.
We explain why yoga is a terrific practice for the whole family. Men will love and
benefit from yoga, and you’ll find out how to introduce yoga fun to your kids. Then,
you’ll discover how seniors can find renewed energy and health through yoga.
Table of Contents
Part 1: Let’s Get Into Yoga 1
1 Why Practice Yoga? 3
What Is Yoga? ............................................................................................4
Yoga Is Occident Insurance ......................................................................5
Yoga Is a Great Stress Buster ....................................................................6
Yoga Promotes Whole-Body Fitness ........................................................6
Yoga Is Healing Power ..............................................................................8
My Yogi, Myself ........................................................................................9
Yoga Sets You Free ..................................................................................11
2 Yoga Fitness Power: Beyond Stretching 13
Yoga Means Connection ........................................................................13
Are You Off Balance? ..................................................................14
Mind Meet Body, Body Meet Mind ..............................................14
Coming Back to Center ................................................................15
Tapping Into Your Yoga Power Source ....................................................15
Bend Without Breaking ................................................................15
Balancing Acts ............................................................................16
Strength from the Gut ..................................................................16
Keeping the Faith ........................................................................17
Yoga vs. Other Exercise ..........................................................................17
Awesome Aerobics ......................................................................18
Rockin’ Running ..........................................................................18
Super-Charged Stretching ............................................................19
Superior Swimming ......................................................................19
Uplifting Weight Lifting ..............................................................19
Ecstasy: Yoga Union ................................................................................20
It’s All in Your Mind! ..................................................................20
Maximize Your Performance ........................................................20
3 How Comfortable Are You in Your Body? 23
A Self-Test for the Yoga-Challenged ........................................................24
What Your Body Is Telling You, and Whether It’s
Good News ............................................................................................26
The Shape You Are In ..............................................................................27
The Slim Ectomorph ....................................................................28
The Curvaceous Endomorph ........................................................29
The Muscular Mesomorph ............................................................30
Your Body and Yoga 101 ........................................................................31
Your Personal Energy Cycle ..........................................................31
The Muscle and Bone Connection ................................................32
Eastern Body, Western Body ........................................................33
Do You Trust Your Body? ............................................................33
4 Yoga Mind Power: Go with the Flow 35
A Fight-or-Flight World ..........................................................................35
Concentration, Relaxation, Meditation ..................................................36
From Full Mind to Mindfulness ..............................................................38
Relax Past Your Boundaries ....................................................................39
Find the Zone—and Move In! ................................................................42
Go with the Flow Right Here, Right Now ..............................................42
Release Your Inner Delight ......................................................................44
Part 2: Let’s Get Spiritual: Growing with the Tree of Yoga 47
5 Going Back in Time: The Yoga Tradition 49
People Practiced Yoga in 2500 B.C.E. ......................................................49
Yoga Studies All Religions ......................................................................50
In Search of the Sacred (Svadhyaya) ........................................................50
Planting the Seeds: Yoga Branches for All Growing Personalities ........52
Hatha Yoga: Know Your Body, Know Your Mind ..........................52
Raja Yoga: Know Your Mind, Know the Universe ........................52
Kriya Yoga and Karma Yoga: Act It Out! ....................................52
Bhakti Yoga: Open Your Heart ....................................................53
Jnana Yoga: Sagacious You ........................................................53
Tantra, Mantra, and Kundalini Yoga..........................................53
Why Practicing Yoga Is So Twenty-First Century ..................................56
East Meets West ......................................................................................56
Can You Do Yoga Without Being Spiritual? ..........................................57
6 Walking Yoga’s Eightfold Path 59
Yoga Don’ts: Just Say No (Yamas) ..........................................................60
Do No Harm (Ahimsa) ................................................................60
Tell No Lies (Satya) ......................................................................61
No More Stealing (Asteya) ............................................................62
Cool It, Casanova (Brahmacharya)..............................................62
Don’t Be Greedy (Aparigraha) ......................................................63
Yoga Do’s: Just Say Yes (Niyamas) ..........................................................64
Be Pure (Shauca) ..........................................................................64
Be Content (Santosha) ................................................................64
Be Disciplined (Tapas) ..................................................................65
Be Studious (Svadhyaya) ..............................................................66
Be Devoted (Ishvara-Pranidhana) ................................................66
Are You Wearing Your Walking Shoes? More Yoga Pathways ................67
Body Control (Asanas) ................................................................68
Breath Control (Pranayama) ......................................................68
Detachment (Pratyahara) ............................................................68
Concentration (Dharana) ............................................................69
Meditation (Dhyana) ..................................................................70
Pure Consciousness (Samadhi) ....................................................70
7 Can You Breathe? 73
Prana, the Universal Life Force ..............................................................74
Breath Control Equals Mental Control ..................................................76
Blow Your Mind ......................................................................................77
Om Exhalation ............................................................................77
Ujjayi: Drawing Breath ................................................................77
Bhastrika: Bellows Breath ............................................................78
Kapalabhati: Skull Shining ..........................................................79
Shitali: Cooling Breath ................................................................79
Bhramari: Bee Breath ..................................................................80
Nadi Shodhana: Alternate Nostril Breathing ................................80
Murccha Kumbhaka: Third-Eye Breathing ..................................81
Kevali Kumbhaka: Hold Your Breath (But Not ’Til You
Turn Blue!) ................................................................................82
8 Hatha Yoga: May the Force Be with You 83
What Do We Need? East Meets West! ....................................................83
Know Thyself ..........................................................................................85
Joining the Sun and the Moon ..............................................................86
Training the Body to Free the Mind ......................................................89
One Body … or Three? ................................................................90
The Physical ................................................................................92
The Emotional or Astral ..............................................................93
The Causal (Where Everything Starts) ..........................................93
Physical Cleansing....................................................................................93
Sthala Basti (Ground Colon Cleansing): Elimination
Illumination! ..............................................................................94
Agnisara Dhauti (Fire Stomach Cleansing): Tummy Toner ..........94
Kapalabhati: Blow Off Some Steam..............................................94
Neti: Bless You!............................................................................95
Trataka: Seeing the Light ..............................................................95
Stabilizing the Body’s Energies ..............................................................95
Achieving Vitality ..................................................................................96
Part 3: Starting Your Yoga Practice 97
9 Where Do You Practice Yoga? 99
Choosing a Yoga Class ..........................................................................100
Finding Your Personal Guru ..................................................................102
Going Solo at Home ..............................................................................103
Setting Up Your Practice Area ....................................................104
Yoga from Tapes and Videos ......................................................105
Yoga from Books ........................................................................106
Yoga on the Net ........................................................................107
Passage to India ....................................................................................108
10 How to Practice Yoga 111
Loose Clothing and an Open Mind ......................................................111
Are You Kidding? My Body Won’t Do That … ....................................113
No Pain, Supreme Gain ........................................................................114
Finding the Edge vs. Feeling the Burn ..................................................116
Don’t Forget to Breathe ........................................................................117
11 When to Practice Yoga 119
Sticking with It ......................................................................................122
Yoga Bytes at Home, School, and Work ..............................................124
Yoga on the Home Front ............................................................125
School Days ..............................................................................126
Yoga Makes Work Less Work! ....................................................126
Yoga Renewal ........................................................................................127
12 Crafting Your Personalized Yoga Practice 129
Define Your Purpose ..............................................................................129
Sense Your Style ....................................................................................130
A Yoga Essay Test You Can’t Fail ..........................................................130
Let’s Get Personal ..................................................................................133
Yoga Ground Rules ................................................................................134
Posture Perfect ..........................................................................135
Moving Mountains ....................................................................136
Warrior Spirit ............................................................................136
Listen to Your Body ..................................................................137
Part 4: Energize: Postures to Build Strength and Endurance 139
13 What Do You Stand For? 141
Tadasana: Mountain Pose ......................................................................141
Trikonasana: Triangle, the Happy Pose ..................................................143
Parshvakonasana: Side Angle Stretch......................................................144
Virabhadrasana: Warrior Pose ................................................................146
Warrior 1 ..................................................................................146
Warrior 2 ..................................................................................147
Warrior 3 ..................................................................................148
Utkatasana: Lightning Bolt Pose ............................................................149
Balance Poses ........................................................................................150
Vrikshasana: Tree Pose ..........................................................................150
Ardha Baddha Padmottanasana: Standing Half
Bound Lotus Pose ....................................................................152
Garudasana: Eagle ....................................................................153
Plank Pose ................................................................................154
Vashishthasana: Arm Balance ..................................................155
14 Bending Over Backbends 157
Open Up and Laugh More ....................................................................157
Bhujangasana: Cobra Pose ..................................................................158
Dhanurasana: Bow Pose ....................................................................160
Half Bow....................................................................................160
Rocking Bow ..............................................................................161
Urdhvamukha Shvanasana: Upward Facing Dog................................162
Matsyasana: Go Fish ..............................................................................163
Half Fish Pose ............................................................................163
Full Fish Pose ............................................................................164
Ustrasana: Camel ..................................................................................165
Cakrasana: Doin’ Wheelies! ..................................................................166
15 Come on, Body, Let’s Do the Twist 169
Maricyasana: Spinal Twist ......................................................................169
Bound Knee Spinal Twist ............................................................171
Lying Down Spinal Twist............................................................172
Setu Bandha Sarvangasana: Bridge Pose ..................................................172
Sarvangasana: Shoulderstand..................................................................174
Halasana: Plough Pose ..........................................................................175
Shirshasana: Headstand ........................................................................176
Adho Mukha Vrksasana: Handstand........................................................179
16 A Continuous Flow 181
Sweat with the Rhythm ........................................................................181
Breathe to the Beat ....................................................................182
Body/Mind in Motion ................................................................182
Uttanatavasan: Leg Lifts..........................................................................183
Surya Namaskara: Sun Salutation ..........................................................185
Chandra Namaskara: Moon Salutation ..................................................185
Create Your Own Flow ..........................................................................189
Warm Wonder Vinyasa ............................................................189
Solar Flare Vinyasa ..................................................................190
Mild and Mindful Vinyasa ........................................................190
Moving With the Universe ....................................................................190
Part 5: Calming Down: Postures to Quiet the Body and Mind 193
17 Are You Sitting Down? 195
Flooring It ..............................................................................................195
Dandasana: Staff Pose ............................................................................196
Baddha Konasana: Butterfly Pose............................................................196
Virasana: Be a Hero! ..............................................................................198
Gomukhasana: Holy Cow! ....................................................................199
Meditative Poses ....................................................................................201
Sukhasana: Easy Pose ..............................................................202
Vajrasana: Kneeling Pose............................................................203
Padmasana: Lotus Pose ............................................................204
Baddha Padmasana: Bound Lotus Pose......................................205
18 Take the Forward Path 207
Mudhasana: Child’s Pose ......................................................................207
Uttanasana: Standing Head to Knees Pose ............................................208
Parshvottanasana: Feet Apart Side Angle Pose........................................209
Janu Shirshasana: Sitting One Leg Pose..................................................210
Ardha Baddha Padma Pashchimottanasana:Bound Half Lotus Pose ......211
Yoga Mudra: Ego-Be-Gone! ....................................................................213
Naukasana: Boat Pose ............................................................................213
Kurmasana: Tortoise Pose ......................................................................215
Adho Mukha Shvanasana: Downward Facing Dog Pose ........................216
19 Dead to the World 219
How to Be a Corpse ..............................................................................220
One for All, and All for Om! ................................................................221
When the Easiest Is the Hardest ..........................................................222
Open Up and Let Go: The Body ............................................................222
The Lower Body: Going Nowhere ................................................223
The Upper Body: Still Rhythms ..................................................223
The Ultimate Facial: Losing Your Senses ....................................224
Open Up and Let Go: The Mind............................................................225
Me? Stop Thinking? Forget About It! ..........................................225
Dream a Little Dream ................................................................225
Give Your Mind a Breather..........................................................226
Quest for Peace ......................................................................................227
Part 6: Living Your Yoga 229
20 Chakras, Mudras, Mantras, and Mandalas 231
Meet Your Chakras ................................................................................231
Poses to Power Your Chakras..................................................................233
Prana Arch ................................................................................233
Open Pose ..................................................................................234
The Healing Power of Chakras ..............................................................235
Chakra-at-a-Glance ..................................................................235
Target Your Chakras with Yoga Poses ........................................236
Mudra Magic ..........................................................................................237
Namaste Mudra: A Little Respect ..............................................238
Om Mudra: Simply Divine ........................................................238
Jnana Mudra: Be a Wise Guy/Gal ............................................238
Buddhi Mudra: How Enlightening! ..........................................239
Mantras: Beyond Om ............................................................................239
Mandalas: Goin’ ’Round in Circles ......................................................240
21 You Are What You Eat 243
Gunas Gracious!......................................................................................243
What’s Your Nature? ..............................................................................245
Yogi Food ..................................................................................247
Pungent, Spicy Westerners ..........................................................248
Stale Leftovers for Couch Potatoes ..............................................249
Moderation in All Things (As If You Didn’t Know!) ............................250
C’mon, Vegetarian? ..............................................................................252
22 Rx: Yoga 255
What Makes You Sick? ..........................................................................255
Body Beyond the Body: The Five Sheaths of Existence ......................256
Yoga for Those Nagging Complaints ....................................................257
Oh, My Aching Back … ............................................................257
Oh, My Aching Head … ............................................................258
Why Am I So Tired? ..................................................................259
Why Can’t I Sleep? ....................................................................259
What’s Up with My Digestion? ..................................................260
This Cold Won’t Go Away … ....................................................260
When It’s More Serious ........................................................................261
AIDS ........................................................................................262
Arthritis ....................................................................................262
Asthma, Allergies, and Respiratory Problems ..............................262
Cancer ......................................................................................263
Cardiovascular Disease ..............................................................263
Diabetes ....................................................................................264
Part 7: Yoga for Everyone! 267
23 Yoga for Two 269
Double Your Insight ..............................................................................269
Postures for Partners: Part 1 ..................................................................270
Be a Mountain Range ................................................................270
Warrior 2 Pose for Two ..............................................................271
Stretch and Pull ........................................................................272
Lengthen Your Spine Together......................................................272
The “S” in Sex Stands for “Spirituality” ..............................................273
Postures for Partners: Part 2 ..................................................................274
Massage Your Spines Together ....................................................274
Forward Bend Together ..............................................................275
Forward Bend and Backbend Together ........................................275
Boat Pose for Two ......................................................................276
24 For Women Only 279
The Truth About Beauty ........................................................................279
Kiss PMS Good-Bye ..............................................................................280
Going Full Cycle: Celebrating Menstruation ......................................281
So, You’re Having a Baby! ....................................................................283
New Mama Yoga ....................................................................................288
Easing Through Menopause ..................................................................290
25 Yoga for the Whole Family 293
Mucho Macho ......................................................................................293
Isn’t Yoga for “Chicks”? ............................................................294
Where’s the Team? ....................................................................294
But How Do You Win? ..............................................................295
These Muscles Don’t Stretch ......................................................295
Spirituality: Not a Matter of Gender ....................................................297
Yokids ....................................................................................................298
Turn Off the TV and Play! ........................................................299
The Lessons Yoga Teaches Kids ..................................................299
Yoga for All Ages and Stages ................................................................299
Baby Love ................................................................................300
Toddler Time! ............................................................................301
Peppy Preschoolers ....................................................................301
Yoga K–6 ..................................................................................302
Teen Yogis ................................................................................303
Family Yoga ..............................................................................303
26 Yoga for Seniors 305
Yoldies but Goodies! ..............................................................................305
Meditation Power ..................................................................................307
Yoga Poses for Your Whole Self ............................................................308
Having the Time of Your Life ..............................................................313
Coping with Loss and Grief ..................................................................314
Appendixes
A Yoga Sessions for the Time You Have 317
B Glossary 325
C Further Along the Yoga Path: Suggested Reading 335
Index
Screenbook
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