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Cover Page
Title Page
Table of Contents
INTRODUCTION
PART ONE Getting started
HATHA YOGA
GET IN THE MOOD
FINDING A CLASS
BEGINNING YOUR PRACTICE
CLOTHING AND EQUIPMENT
PART TWO Body and mind
THE HISTORY OF YOGA
THE BENEFITS OF YOGA
THE PHYSIOLOGY OF YOGA
BREATHING
BANDHAS
MEDITATION
PART THREE The Sun Salutations
WARMING UP
SUN SALUTATION A
SUN SALUTATION B
PART FOUR Closing sequences
COOLING DOWN
LOTUS POSITIONS
PART FIVE 15-minute wake-up routine
STARTING YOUR PRACTICE
DOWNWARD DOG DETAIL
THE WARRIOR POSTURES
HALF MOON
THE TRIANGLE
LATERAL ANGLE
TWISTING POSES
WIDE LEG FORWARD BEND
THE TREE
SIDE FORWARD BEND
ARM STRETCHES
UPPER BODY WORK
NECK EXERCISES
PART SIX 15-minute after-work routine
HEADSTAND VARIATIONS
THE SCORPION
THE LOCUST
THE BOW
THE COBRA
FORWARD SEATED BEND
THE PLANK
THE BOAT
THE ROD
STANDING FORWARD BEND
THE HERO
THE COBBLER
SEATED ANGLE
HIP TWIST
DOUBLE TWIST
BOUND KNEE STRETCH
PART SEVEN 15-minute bedtime routine
THE CAT
EASY POSE
THE SWAN
CHILD POSE
LYING TWIST
SUPINE LEG RAISE
SUPINE SIDE LEG RAISE
UPWARD FACING BOW
THE BRIDGE
RELAXING AFTER YOGA
TAKING IT FURTHER
CHILDREN AND PREGNANCY
FIND OUT MORE
INDEX
Acknowledgements
Copyright
About the Publisher
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