The Pure Heart of Yoga: Ten Essential Steps for Personal Transformation »

Robert Butera, MDiv, Ph.D., studied meditation and Yoga since 1984. He founded The YogaLife Institute of Devon, Pennsylvania, where he trains Yoga instructors and publishes Yoga Living Magazine. His advanced degrees are from The Yoga Institute of Mumbai, India, Earlham School of Religion, and California Institute of Integral Studies (1998). A lifelong Yoga Instructor having just one career, Bob opened The YogaLife Institute after completing the Ph.D. He has trained over 750 yoga teachers in programs in Pennsylvania, Exeter, New Hampshire and Brantford, Ontario.

"The Pure Heart of Yoga will bring increased depth to your yoga practice . . . It is an excellent book: thoughtful, reflective, deep, and accessible."
—Eleanor Criswell, Ed.D., author of How Yoga Works

Connect to the Infinite

Inner stillness. Perfect awareness. True beauty. Yoga is much more than just a physical activity. It is a conscious lifestyle that brings about a profound spiritual and personal transformation. This book on yoga invites you to experience yoga as the ancient masters intended it—a holistic way of life that unites the body, mind, and spirit for complete health and well-being.

With clear instruction, Dr. Robert Butera guides you through ten steps on the path of yoga that are based on traditional yogic principles and practices, yet designed to fit seamlessly into your life. Yoga enthusiasts of all kinds will discover effective tools for creating a life of healthful beauty and inner peace.

• Understand the role of physical poses within the larger, holistic system of yoga
• Practice breathing techniques (pranayama), work with your energy centers (chakras), and develop your concentration
• Overcome psychological blocks, balance your emotions, and grow emotionally and spiritually

Go to pureheartofyoga.com for free video clips of demonstrated yoga postures.

Acknowledgments ix

Preface xi

Introduction 1

Part I Foundational Practices

Step 1 Intention / Samkalpa 13

Step 2 Attitude / Bhava 33

Step 3 Posture / Asana 49

Step 4 Breathing / Pranayama 75

Part II Inner Yoga

Step 5 Archetypes / Purvaja 99

Step 6 Energy Centers / Chakras 127

Step 7 Concentration / Dharana 151

Step 8 Locks and Seals / Bandhas and Mudras 167

Part III Self-Exploration and Psychology

Step 9 Psychological Blocks / Klesas 191

Step 10 Emotional Transformation / Bhavana 217

Part IV Practice and Poses

Putting It into Practice 239

Catalog of Yoga Poses 251

Balance

1 Tree Pose 256

2 Dancer Pose 258

3 Boat Pose 260

Upward

4 Palm Tree Pose 262

Forward

5 Wheel Pose 264

6 Seated Forward Bend 266

7 Child's Pose 268

Backward

8 Cat Stretch 270

9 Cobra Pose 272

10 Bow Pose 274

Sideward

11 Triangle Pose 276

12 Extended Side Angle 278

Twist

13 Partial Seated Twist 280

14 Supine Twist 282

Extremities

15 Butterfly Pose 284

16 Pigeon Pose 286

17 Warrior I 288

Inversion

18 Downward Dog 290

19 Shoulder Stand 292

20 Plough Pose 294

Relaxation

21 Corpse Pose 296

Meditative

22 Easy Pose 298

23 Half Lotus Pose 298

Glossary of Sanskrit Terms 301

Bibliography 309

Resources 311

About the Author 313