Authors: Alice Christensen
ISBN-13: 9780743219419, ISBN-10: 0743219414
Format: Paperback
Publisher: Simon & Schuster Adult Publishing Group
Date Published: January 2002
Edition: REVISED & UPDATED
The American Yoga Association has set the standard for Yoga instruction for more than thirty years. Its classic Beginner's Manual has sold close to 100,000 copies nationwide since its release in 1987. Now fully revised and updated with all new photographs and revised text, this essential step-by-step guide provides students with the information and guidance they need to learn Yoga safely and effectively.
Now that there are an estimated 18 million Yoga enthusiasts in the United States, this influential resource is poised to inspire a whole new generation of students to discover the myriad physical and spiritual benefits of practicing Yoga.
Preface | 10 | |
1. | Introduction to Yoga | 14 |
The Techniques of Yoga | 15 | |
Before You Start | 16 | |
Finding a Yoga Teacher | 21 | |
How to Practice Yoga Asans | 21 | |
2. | Getting Ready to Exercise: The Yoga Warm-Up | 24 |
3. | Putting it All Together: Curriculum and Routines | 41 |
Course One | 42 | |
Course Two | 49 | |
Course Three | 56 | |
After Course Three ... | 61 | |
4. | Exercise (Asana) | 62 |
5. | Breathing (Pranayama) | 142 |
Breathing Techniques | 142 | |
Facts About Yoga and Your Breath | 143 | |
How to Start Breathing Better | 144 | |
Breath Warm-ups | 146 | |
Breathing Exercises (Pranayamas) | 149 | |
Breathing and Mood Changes | 152 | |
Breathing Exercises New to Course Two | 154 | |
Breathing Exercises New to Course Three | 157 | |
6. | Relaxation and Meditation | 160 |
How to Begin | 161 | |
Benefits of Meditation in Everyday Life | 165 | |
Common Experiences in Meditation | 166 | |
7. | Diet and Nutrition | 167 |
The Vegetarian Diet and Health | 169 | |
Why Is Diet Important in Yoga? | 169 | |
The Yoga Vegetarian Diet | 171 | |
The American Yoga Association Food Pyramid | 172 | |
Supplements | 179 | |
8. | Pregnancy | 184 |
Helpful Hints | 185 | |
Yoga Routine During Pregnancy | 186 | |
Nutrition for Pregnancy | 190 | |
9. | Yoga and Sports | 191 |
How Yoga Helps Improve Sports Performance | 191 | |
Yoga Techniques for Warming Up and Cooling Down | 192 | |
Daily Yoga Routine for Improved Sports Performance | 192 | |
10. | Stress Management | 198 |
Three Steps to Greater Stress Resistance | 199 | |
Stress and Diet | 204 | |
Breath: Your Most Portable Stress Management Tool | 206 | |
Relaxation and Meditation | 206 | |
11. | Yoga Philosophy | 208 |
Rama | 208 | |
Your Two Bodies | 209 | |
Lakshmanjoo | 210 | |
Ethics in Yoga | 212 | |
Glossary | 216 | |
Resources | 219 | |
Index | 225 |