Yoga Bliss: Simple and Effective Routines for Chilling Out » (New Edition)

Whether we’re stressed by our jobs, families, or life in general, we all aspire to calm. Renowned yoga teacher Tara Fraser can help us reach this goal. Her beautifully planned program puts contentment, peacefulness, even a taste of euphoria within our grasp. Focusing on daily sequences of yoga postures, as well as longer sequences for the weekend, Tara demonstrates how to release mental and physical tensions, restore balance, and achieve serenity. Even complete beginners can successfully follow these simple routines, all illustrated with superb artwork. In addition, she includes three-minute emergency stress busters for when the going just gets too tough. With these breathing exercises, meditations, visualizations, and mantras, we can all chill out in this hectic world.

Introduction     6
Chill out with yoga     8
The path to bliss     10
How to practise     12
Basic principles     14
Three-minute stress busters     16
Semi-supine     18
Figurehead     20
Ujjayi - take control     22
Daily routines     24
First sequence
Forward bend     26
Warrior pose     28
Cat pose     30
Down-facing dog     32
Pigeon pose     34
Child pose     36
Squat     38
Second sequence
Knees-to-chest pose     40
Stirrup pose     42
Bridge pose     44
Reclining tailor pose     46
Spinal twist     48
Leg raise     50
Resting pose     52
Weekend routine     54
Upright stretch     56
Forward bend     58
Standing squat     60
Warrior pose     62
Asymmetrical forward bend     64
Tiger pose     66
Down-facing dog     68
Swan pose     70
Hero pose     72
Frog pose     74
Twist     76
Bridge pose     78
Unsupported shoulderstand     80
Boat pose     82
Tailor pose     84
Resting pose     86
Breathe easy     88
Sshhh, quietening breath     90
Ujjayi - victorious breath     92
Abdominal breath     94
Three-part breath     96
Sitali - mouth breathing     98
Humming breath     100
Breath-movement synchronization     102
Anuloma ujjayi - go with the flow     104
Daily meditations     106
Walking meditation     108
So hum     110
Chin mudra     112
Heart mudra     114
Starfish visualization     116
Outer space visualization     118
Inner space visualization     120
Om     122
Further reading, CDs and DVDs     124
Index     126