Further Along the Yoga Path Suggested Reading

Mala Mantra Package

Your Information Source for Chakras

Get Instant Access

Welcome! Now that you've begun your yoga practice with The Complete Idiot's Guide to Yoga, Second Edition, no doubt you'll want to read more about the many aspects of yoga, find out how to incorporate yoga into your everyday life, and enhance your yoga practice. Here's a great list of books to help guide you on your yoga path!

Balch, James. F. and Phyllis A. Balch. Prescription for Nutritional Healing, 2nd Edition. Garden City Park, New York: Avery Publishing Group, Inc., 1996.

Ballentine, Rudolph. Transition to Vegetarianism. Honesdale, Pennsylvania: The Himalayan Institute Press, 1999.

Bender Birch, Beryl. Beyond Power Yoga: 8 Levels of Practice for Body and Soul. New York: Fireside, 2000.

-. Power Yoga. New York: Simon & Schuster, 1995.

Bhagavad Gita (multiple translations available)

Bstan-'dzin-rgya-mtsho, Dalai Lama XIV (His Holiness the Dalai Lama). The Art of Happiness. New York: Riverhead Books, 1998.

Bstan-'dzin-rgya-mtsho, Dalai Lama XIV (His Holiness the Dalai Lama). Healing Anger. Ithaca, New York: Snow Lion Publications, 1997.

Budilovsky, Joan and Eve Adamson. The Complete Idiot's Guide to Massage. Indianapolis, Indiana: Alpha Books, 1998.

-. The Complete Idiot's Guide to Meditation. Indianapolis, Indiana: Alpha Books,

1999.

Budilovsky, Joan. Fat-Free Yoga. Oak Brook, Illinois: YOYOGA!, 1997.

-. The Little Yogi Energy Book. Oak Brook, Illinois: YOYOGA!, 1997.

-. Yoga for a New Day. Oak Brook, Illinois: YOYOGA!, 1996.

Carper, Jean. Jean Carper's Total Nutrition Guide. New York: Bantam Books, 1987.

Cheaney, Lee Ann. Visits Caring for an Aging Parent: Reflections and Advice. New York: Three Rivers Press, 1998.

Chopra, Deepak. Ageless Body, Timeless Mind. New York: Harmony Books, 1993.

Choudhury, Bikram. Bikram's Beginning Yoga Class. New York: G.P. Putnam's Sons, 1978.

Christensen, Alice. The Easy Does It Yoga Trainer's Guide. Sarasota, Florida: American Yoga Association, 1995.

-. Yoga of the Heart. New York: Daybreak Books, 1998.

Couch, Jean. The Runner's Yoga Book. Berkeley, California: Rodmell Press, 1990.

de Mello, Anthony. Wellsprings: A Book of Spiritual Exercises. New York: Doubleday, 1984.

-. Awareness: The Perils and Opportunities of Reality. New York: Doubleday, 1992.

-. Sadhana, A Way to God: Christian Exercises in Eastern Form. New York: Doubleday,

1984.

Desikachar, T.K.V. The Heart of Yoga: Developing a Personal Practice. Rochester, Vermont: Inner Traditions International, 1995.

Duff, Gail. Eating Vegetarian: A Step by Step Guide. Great Britain: Element Books Limited, 1999.

Farhi, Donna. The Breathing Book: Good Health and Vitality Through Essential Breath Work. New York: Henry Holt and Company, 1996.

Feuerstein, Georg. The Shambhala Guide to Yoga. Boston: Shambhala Publications, Inc., 1996.

-. The Yoga-Sutra of Patanjali, A New Translation and Commentary. Rochester,

Vermont: Inner Traditions, International, 1979.

Flinders, Carol Lee. At the Root of this Longing: Reconciling a Spiritual Hunger and a Feminist Thirst. San Francisco: HarperSanFrancisco, 1998.

Gandhi, Mahatma. All Men Are Brothers. India: Navajivan Publishing House, 1960.

Gandhi, Mohandask. Gandhi's Health Guide. Freedom, California: The Crossing Press.

Gunther, Bernard. Energy Ecstasy and Your Seven Vital Chakras. North Hollywood, California: Newcastle Publishing, 1983.

Hanh, Thich Nhat. Peace is Every Step. New York: Bantam Books, 1991.

Hanna, Thomas. Somatics. Reading, Massachusetts: Addison Wesley, 1988.

Harrar, Sari and Sara Altshul O'Donnell. The Woman's Book of Healing Herbs. Emmaus, Pennsylvania: Rodale Press, Inc., 1999.

Harvey, Andrew. The Essential Mystics: The Soul's Journey into Truth. San Francisco: HarperSanFrancisco, 1996.

Hewitt, James. Teach Yourself Yoga. Lincolnwood (Chicago): NTC Publishing Group, 1993.

Hittleman, Richard. Yoga for Health: The Total Program. New York: Ballantine Books, 1983.

Iyengar, B.K.S. Light on Yoga. New York: Schocken Books, 1979.

Japananda, Swami K. Yoga, You, Your New Life. Chicago: The Temple of Kriya Yoga, 1981.

Kabat-Zinn, Jon, Ph.D. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delta, 1990.

Komitor, Jodi and Eve Adamson. The Complete Idiot's Guide to Yoga with Kids. Indianapolis, Indiana: Alpha Books, 2000.

Kriyanada, Goswami. Extraordinary Spiritual Potential. Chicago: The Temple of Kriya Yoga, 1988.

-. The Laws of Karma. Chicago: The Temple of Kriya Yoga, 1995.

-. The Spiritual Science of Kriya Yoga. Chicago: The Temple of Kriya Yoga, 1992.

Kriyananda, Sri (J. Donald Walters). Yoga Postures for Higher Awareness. Nevada City, California: Crystal Clarity, 1967.

Lasater, Judith, Ph.D. Relax and Renew. Berkeley, California: Rodmell Press, 1995.

Lerner, Michael. Choices in Healing: Integrating the Best of Conventional and

Complementary Approaches to Cancer. Cambridge, Massachusetts: MIT Press, 1994.

LeVert, Suzanne and Gary McClain, Ph.D. The Complete Idiot's Guide to Breaking Bad Habits, Second Edition. Indianapolis, Indiana: Alpha Books, 2001.

Levitt, Atma JoAnne. The Kripalu Cookbook. Stockbridge, Massachusetts: Berkshire House Publishers, 1995.

Living Yoga: A Comprehensive Guide for Daily Life. Edited by Georg Feuerstein and Stephan Bodian with the staff of Yoga Journal. New York: Jeremy P. Tarcher/ Perigee Books, 1993.

Mahabharata (numerous translations available).

McClain, Gary R., Ph.D., and Eve Adamson. The Complete Idiot's Guide to Zen Living. Indianapolis, Indiana: Alpha Books, 2000.

McLaren, Karla. Rebuilding the Garden. Columbia, California: Laughing Tree Press, 1997.

Mehta, Silva and Shyam Mihra. Yoga the Iyengar Way. New York: A.A. Knopf, 1990.

Mishra, Rammurti S., M.D. Fundamentals of Yoga. New York: Harmony Books, 1987.

Monro, Robin, R. Nagaranthna, and H.R. Nagendra. Yoga for Common Ailments. New York: Fireside, 1990.

Moyers, Bill. Healing and the Mind. New York: Doubleday, 1993.

O'Brien, Paddy. Yoga for Women: Complete Mind and Body Fitness. London: Thorsons,

1994.

Prabhupada, A.C. and Swami Bhaktivedanta. Bhagavad-Gita As It Is. Los Angeles: Bhaktivedanta Book Trust, 1968.

Rama, Swami. Living With the Himalayan Masters. Honesdale, Pennsylvania: The Himalayan Institute Press, 1999.

-. Path of Fire and Light. Honesdale, Pennsylvania: The Himalayan Institute Press,

1996.

Ramayana (numerous translations available).

Ravindra, Ravi. Christ the Yogi. Rochester, Vermont: Inner Traditions, 1998.

Rieker, Hans-Ulrich. The Yoga of Light: Hatha Yoga Pradipika. Middletown, California: The Dawn House Press, 1971.

Rig-Veda (multiple translations available)

Rush, Anne Kent. The Modern Book of Yoga. New York: Dell Publishing, 1996.

Scaravelli, Vanda. Awakening the Spine. New York: Harper Collins Publishers, 1991.

Schatz, Mary Pullig, M.D. Back Care Basics. Berkeley, California: Rodnell Press, 1992.

Schiffmann, Erich. Yoga: The Spirit and Practice of Moving Into Stillness. New York: Pocket Books, 1996.

Sivananda Yoga Vedanta Center. Learn Yoga in a Weekend. New York: Alfred A. Knopf,

1995.

-. The Sivananda Companion to Yoga. New York: Simon & Schuster, 1983.

-. Yoga Mind Body. New York: Dorling Kindersley, 1996.

Stewart, Mary and Kathy Phillips. Yoga for Children. London: Webster's International Publishers, 1992.

Takoma, Geo and Eve Adamson. The Complete Idiot's Guide to Power Yoga. Indianapolis, Indiana: Alpha Books, 1999.

Tigunait, Pandit Rajmani. Inner Quest: The Path of Spiritual Unfoldment. Honesdale, Pennsylvania: Yoga International Books, 1995.

Upanishads (multiple translations available)

Vishnudevananda, Swami. The Complete Illustrated Book of Yoga. New York: Bell Publishers, 1960.

Yogananda, Paramahansa. Autobiography of a Yogi. Los Angeles: Self-Realization Fellowship, 1946.

-. Journey to Self-Realization: Discovering the Gifts of the Soul. Los Angeles: Self

Realization Fellowship, 1997.

Yogi Bhajan, Ph.D. Kundalini Yoga, The Flow of Eternal Power. Los Angeles: Time Capsule Books, 1996.

Yukteswar, Swami Sri. The Holy Science. Los Angeles: Self-Realization Fellowship, 1949.

Index

abhinivesha (survival instinct), 40-41

abstinences (yamas), 60

ahimsa (nonviolence), 60-61 aparigraha (greediness), 63-64 asteya (stealing), 62 brahmacharya (lusts and desires), 62 satya (truthfulness), 61-62 acarya (teacher), 103 adho mukha shvanasana (downward facing dog pose), 216-217 adho mukha vrksasana (handstand pose), 179-180 aerobics, vs. yoga, 18 afferent nerves, 74 afternoon yoga practices, 127 agnisara dhauti (fire stomach cleansing), 94 ahimsa (nonviolence), yama guidelines, 60-61 AIDS virus, benefits of yoga, 262 allergies, benefits of yoga, 262 alternate nostril breathing (nadi shodhana), 80-81 Alzheimer's disease, 307 ananda-maya-kosha (bliss sheath), 93

anatomy, muscle and bone connections, 32 anna-maya-kosha (physical body), 92

apana, manifestation of prana, 76 aparigraha (greediness), yama guidelines, 63-64 ardha baddha padma pashchimot-tanasana (bound half lotus pose), 211

ardha baddha padmottanasana (standing half bound lotus pose), 152

Arjuna, 51, 107

arm balance pose (vashishthasana),

155-156 arthritis, benefits of yoga, 262 asanas (yoga poses), 6, 29, 67 balance poses, 150 arm balance

(vashishthasana), 155-156 eagle (garudasana), 153-154 plank, 154-155 standing half bound lotus (ardha baddha padmot-

tanasana), 152 tree (vrikshasana), 150-152

male yogis, 296-297 postpartum moms, 289-290 senior yogis, 308-310, 313 bending poses bow (dhanurasana), 160-161 camel (ustrasana), 165-166 cobra (bhujangasana),

158-159 fish (matsyasana), 163-164 upward facing dog (urdhva-

mukha shvanasana), 162 wheel (cakrasana), 166-167 chakra-releasing poses, 233 open, 234-235 prana arch, 233 corpse pose (shavasana), 220-221 body relaxation, 222-224 challenge of, 222 mental relaxation, 225-227 quest for peace, 227 Eightfold Path, 68 forward bends boat (naukasana), 213-215 bound half lotus (ardha bad-dha padma pashchimot-tanasana), 211 child's (mudhasana), 207 downward facing dog (adho mukha shvanasana), 216-217 feet apart side angle

(parshvottanasana), 209 sitting one leg (janu shir-

shasana), 210-211 standing head to knees

(uttanasana), 208 tortoise (kurmasana),

215-216 yoga mudra, 213 inversion poses bridge (setu bandha sarvangasana), 172-174 handstand pose (adho mukha vrksasana), 179-180 headstands (shirshasana), 176

plough (halasana), 175 shoulderstands (sarvangasana), 174-175 meditative poses, 201 easy (sukhasana), 202 kneeling (vajrasana), 203 lotus (padmasana), 204-205 mudras, 201 partner, doing yoga with a, 270 back bends, 275 boat pose, 276-277 forward bends, 275

lengthen your spine,

272-273 massage your spine, 274 mountain pose, 270-271 stretching and pulling, 272 warrior 2 pose, 271 pregnancy, yoga during, 284 child's pose, 286 corpse pose, 285 hero pose, 285 mountain pose, 284 sitting poses, 195

butterfly (baddha konasana), 196

cow (gomukhasana), 199, 201

hero (virasana), 198-199 staff (dandasana), 196 spinal twists (maricyasana), 169 bound knee spinal twists,

lying down spinal twists,

standing poses lightning bolt (utkatasana), 149

mountain (tadasana),

141-143 side angle stretch (parsh-

vakonasana), 144-145 triangle (trikonasana), 143 warrior (virabhadrasana), 146-149 vinyasa breathing, 182 leg lifts (uttanatavasan), 183 mild and mindful, 190 mind/body motions,

182-183 moon salutation (chandra namaskara), 185 moving with the universe, 190

solar flare, 190 sun salutation (surya namaskara), 185 warm wonder, 189 Ashtanga Yoga, 296 asmita (ego), 40

asteya (stealing), yama guidelines, 62

asthma, benefits of yoga, 262 astral body, 91

koshas (sheaths of existence) mano-maya-kosha (mind sheath), 93 vijnana-maya-kosha (intellect sheath), 93 attachment (raga), 40

attire, 111-113

attitudes, display of positive attitudes during practices, 113-114 avidya (incorrect comprehension) abhinivesha (survival instinct),

40-41 asmita (ego), 40 dvesha (rejection), 40 raga (attachment), 40

baby yogis, 302. See also infant yogis back pain, benefits of yoga, 257 backbends, 167

with a partner, 275 See also bending poses baddha konasana (butterfly pose), 196

baddha padmasana (bound lotus pose), 205 balance, benefits of yoga, 16 balance of opposing forces (Hatha Yoga)

bandhas (muscular locks), 87-89 yin/yang union, 86 balance poses, 150 arm balance pose

(vashishthasana), 155-156 eagle pose (garudasana),

153-154 plank pose, 154-155 senior yogis, 309 standing half bound lotus (ardha baddha padmottanasana), 152 tree pose (vrikshasana), 150-152 balancing gunas (food categories), 243-245 bandhas (muscular locks) balance of opposing forces, 87-89

jalandhara bandha (chin), 87 mula bandha (rectum), 87 uddiyana bandha (pelvis), 87 beauty, female yogis, 279-280 bee breath exercise (bhramari), 80 bellows breath exercise (bhastrika), 78

bending poses, 217

bow (dhanurasana), 160 half bow, 160 rocking bow, 161 camel (ustrasana), 165-166 cobra (bhujangasana), 158-159 fish (matsyasana) full fish, 164 half fish, 163

upward facing dog (urdhva-

mukha shvanasana), 162 wheel (cakrasana), 166-167 See also backbends, forward bends

Bhagavad Gita, 50-51, 107 Bhakti Yoga, 53 bhastrika (bellows breath), 78 bhramari (bee breath exercise), 80 bhujangasana (cobra pose), 158-159

bliss sheath (ananda-maya-kosha), 93

boat pose (naukasana), 213-215

with a partner, 276-277 body awareness of, self-test, 24-27 chakras, 231-232

chakra-releasing poses,

233-235 color representations, 232 healing powers, 235-236 cleansing rituals (shat kriyas), 93

agnisara dhauti (fire stomach cleansing), 94 kapalabhati (skull shining breathing technique), 94 neti (nasal passage cleansing), 95 sthala basti (colon cleansing), 94 trataka (eye cleansing), 95 Eastern concepts, 33 Hatha Yoga, 90 astral, 91-93 causal, 91-93 physical, 90-92 healing powers of yoga, 8-9 mind/body exercise, vinyasa,

182-183 muscle and bone connections, 32

personal energy cycles, 31-32 promotion of whole-body fitness, 6-8 relaxing during corpse pose (shavasana), 222 facial, 224 lower body, 223 upper body, 223 stabilizing energies, 95-96 trusting, 33-34 types, 27

ectomorph, 28-29 endomorph, 29-30 mesomorph, 30 Western concepts, 33 bones, anatomy, 32

books practicing yoga at home,

106-107 resources, 335-340 bound half lotus pose (ardha bad-dha padma pashchimottanasana), 211

bound knee spinal twists, 171 bound lotus (baddha padmasana),

205 boundaries abhinivesha (survival instinct),

40-41 asmita (ego), 40 dvesha (rejection), 40 raga (attachment), 40 bow pose (dhanurasana), 160 half, 160 rocking, 161 brahmacharya (lusts and desires), yama guidelines, 62 brahman, 11 breathing importance of during practices,

117-118 modes, 117 vinyasa, 182 exercises (pranayama)

bhastrika (bellows breath),

bhramari (bee breath exercise), 80 breath control, 76-77 Eightfold Path, 67-68 heart breathing, 41 kapalabhati (skull shining),

kevali kumbhaka (holding breath exercise), 82 nadi shodhana (alternate nostril breathing), 80-81 Om exhalations, 77 physiology of breathing, 74 planning for yoga practices, 122

shitali (cooling breath exercise), 79-80 ujjayi (drawing breath), 77 bridge poses (setu bandha sarvangasana), 172-174 buddhi mudra, 239 Buddhism, 203

butterfly pose (baddha konasana), 196

cakrasana (wheel pose), 166-167 camel pose (ustrasana), 165-166

cancer, benefits of yoga, 263 cardiovascular disease, benefits of yoga, 263 causal body, 91

koshas (sheaths of existence), ananda-maya-kosha (bliss sheath), 93 celebrities who practice yoga, 108 centering, mind/body union,

14-15 chakras, 4, 231

chakra-releasing poses, 233 open pose, 234-235 prana arch, 233 color representations, 232 healing powers, 235

targeting chakras with poses, 236

Jupiter chakra, 232 Mars chakra, 232 Mercury chakra, 232 Saturn chakra, 232 Sun chakra, 232 Thousand Petaled Lotus chakra, 232

Venus chakra, 232 chandra namaskara (moon salutation), 185 chants, Om, 221-222 child's pose (mudhasana), 207

during pregnancy, 286 children yogis, 302. See also kid yogis chin (jalandhara bandha), 87 classes, selecting, 100 criteria, 100 sources, 101-102 cleanliness (shauca), niyama guidelines, 64 cleanliness (shodhana), cleansing rituals (shat kriyas), 93 agnisara dhauti (fire stomach cleansing), 94 kapalabhati (skull shining breathing technique), 94 neti (nasal passage cleansing), 95

sthala basti (colon cleansing), 94

trataka (eye cleansing), 95 clothing, 111-113. cobra pose (bhujangasana), 158-159 practicing flow (total absorption), 42, 44 colds, benefits of yoga, 260 colon cleansing (sthala basti), 94 color representations, chakras, 232 commitments to practicing yoga, 124

strategies, 122 journals, 123 linking with pleasurable activities, 123 make it a family affair, 123 making deals with yourself, 123

Complete Idiot's Guide to Zen Living, The, 203

concentration (dharana), Eightfold

Path, 67-70 consciousness, pure (samadhi), 70 contentment (santosha), niyama guidelines, 64-65 controlling breath (pranayama), 76-77

cooling breath exercise (shitali), 79-80

coping with grief and loss, 314 corpse pose (shavasana), 126, 220-221 body relaxation, 222 facial, 224 lower body, 223 upper body, 223 challenge of, 222 during pregnancy, 285 male yogis, 297 mental relaxation, 225 dreams, 225 mental breaks, 226-227 quest for peace, 227 cow pose (gomukhasana), 199-201 currents, nadis, 74 ida, 74 pingala, 74 sushumna, 74

dandasana (staff pose), 196 detachment (pratyahara), Eightfold Path, 67

detachment of senses (pratyahara),

Eightfold Path, 68-69 devotion (ishvara-pranidhana), niyama guidelines, 66 dhanurasana (bow pose), 160 half, 160 rocking, 161 dharana (concentration), 67

Eightfold Path, 69-70 dhyana (meditation), 10, 67 Eightfold Path, 70 planning for yoga practices, 122

diabetes, benefits of yoga, 264-265

diet eating principles, 250-252 gunas (food categories) balancing, 243-245 effects on personality qualities, 245 rajasic, 248 sattvic, 247-248 tamasic, 249-250 vegetarianism, 252-254 digestive problems, benefits of yoga, 260 diseases, 262. See also illnesses downward facing dog pose (adho mukha shvanasana), 216-217 senior yogis, 309 drawing breath exercise (ujjayi), 77 dreams, mental relaxation, 225 dress, 111, 113. See also attire duhkha, 244-245 dvapara yuga, 54 dvesha (rejection), 40

eagle pose (garudasana), 153-154 Eastern influences on Western cultures,

56-57 views on the body, 33 easy pose (sukhasana), 202 eating principles, 250-252 ectomorph body type, 28-29 ego (asmita), 40 Eightfold Path asanas (yoga poses), 67-68 dhyana (meditation), 67, 70 niyamas (healthy habits) ishvara-pranidhana (devotion), 66 santosha (contentment), 64-65

shauca (cleanliness), 64 svadhyaya (studious actions), 66 tapas (self-discipline), 65 pranayama (breathing exercises), 67-68 pratyahara (detachment of senses), 67-69 samadhi (pure consciousness),

67, 70 yamas (abstinences), 60

ahimsa (nonviolence), 60-61 aparigraha (greediness),

63-64 asteya (stealing), 62 brahmacharya (lusts and desires), 62 satya (truthfulness), 61-62

endomorph body type, 29-30 energy chakras, 231

chakra-releasing poses,

233-235 color representations, 232 healing powers, 235-236 Jupiter chakra, 232 Mars chakra, 232 Mercury chakra, 232 Sun chakra, 232 Thousand Petaled Lotus chakra, 232 Venus chakra, 232 prana, 74

nadis (currents), 74 stabilizing the body's energies, 95-96

energy cycles, personal, 31-32 evening yoga practices, 128 existence, sheaths of, 256-257 eye cleansing (trataka), 95

face, relaxation during corpse pose

(shavasana), 224 families, family yoga practices,

123, 303 fatigue, benefits of yoga, 259 feet apart side angle pose (parshvot-

tanasana), 209 female yogis beauty, 279-280 menopause, 290-291 menstruation, 281-283 postpartum yoga, 288-289

poses for, 289-290 pregnancy yoga, 283 poses for, 284-286 precautions during, 284 premenstrual syndrome, 280-281 fifteen-minute yoga sessions,

318-319 fight-or-flight response, 35-36 fire stomach cleansing (agnisara dhauti), 94 fish pose (matsyasana) full, 164 half, 163 fitness, promotion of whole-body fitness, 6-8 five-minute yoga sessions, 318 flexibility benefits of yoga, 15 male yogis, 295-296 flow (total absorption) achieving, 42

practicing with the cobra pose, 42-44

food, gunas (food categories) balancing, 243-245 effects on personality qualities,

245 rajasic, 248 sattvic, 247-248 tamasic, 249-250 forward bends boat pose (naukasana), 213-215 bound half lotus pose (ardha baddha padma pashchimot-tanasana), 211 child's pose (mudhasana), 207 downward facing dog pose (adho mukha shvanasana), 216-217 feet apart side angle pose (parshvottanasana), 209 partner yoga, 275 sitting one leg pose (janu shir-

shasana), 210-211 standing head to knees pose

(uttanasana), 208 tortoise pose (kurmasana),

215-216 yoga mudra pose, 213 fresh air, practicing yoga, 104 fruitarians, 253 full fish pose, 164

garudasana (eagle pose), 153-154 goals of yoga, 11-12 gomukhasana (cow pose), 199-201 grade-school yogis, 302 greediness (aparigraha), yama guidelines, 63-64 grief, coping with, 314 gunas (food categories) balancing, 243-245 effects on personality qualities,

245 rajasic, 248 sattvic, 247-248 tamasic, 249-250 gurus, 57

personal, 102

halasana (plough pose), 175 half bow pose, 160 half fish pose, 163 handstand pose (adho mukha vrksasana), 179-180 Hari Om, 240 Hatha Yoga, 7, 14, 52

balance of opposing forces bandhas (muscular locks),

87-89 yin/yang union, 86

bodies, 90 astral, 91-93 causal, 91-93 physical, 90-92 cleaning rituals (shat kriyas), 93 agnisara dhauti (fire stomach cleansing), 94 kapalabhati (skull shining breathing technique), 94 neti (nasal passage cleansing), 95 sthala basti (colon cleansing), 94 trataka (eye cleansing), 95 prana and vitality, 96 self-actualization, 83-86 stabilizing the body's energies, 95-96

Hatha-Yoga-Pradipika, 51 headaches, benefits of yoga, 258 headstand pose (shirshasana), 176 healing powers of chakras, 235-236 targeting chakras with poses, 236

healing powers of yoga, 8-9 health benefits of yoga, 17 diet eating principles, 250-252 gunas (food categories),

243-250 vegetarianism, 252-254 healing powers of yoga, 8-9 sheaths of existence, 256-257 signs of injuries, 115 theories on causes of illnesses,

255-256 yoga benefits of health problems, 257-263 healthy habits (niyamas)

ishvara-pranidhana (devotion), 66

santosha (contentment), 64-65 shauca (cleanliness), 64 svadhyaya (studious actions), 66 tapas (self-discipline), 65 heart breathing, 41 hero pose (virasana), 198-199

yoga during pregnancy, 285 history of yoga

Eastern influences on West,

56-57 Rig-Veda, 49-50 sacred texts of India, 50-51 Bhagavad Gita, 51 Hatha-Yoga-Pradipika, 51 Rig-Veda, 51 The Upanishads, 51 Yoga Sutra of Patanjali, 51 study of all religions, 50

holding breath exercises (kevali kumbhaka), 82 holistic medicine, 256 home yoga practices, 103 books, 106-107 setting up yoga area, 104 tapes and videos, 105 tips, 125

Web sites, 107-108 hong sau (mantra), 240

ida (energy pathway), 74 illnesses benefits of yoga, 257 theories on causes of, 255-256 India, traveling to, 108-109 infant yogis, 300-301 injuries, signs and symptoms, 115 insomnia, benefits of yoga,

259-260 intellect sheath (vijnana-maya-

kosha), 93 introductions, mind/body union,

14-15 inversion poses bridge pose (setu bandha sarvangasana), 172-174 handstand pose (adho mukha vrksasana), 179-180 headstands (shirshasana), 176 plough pose (halasana), 175 senior yogis, 310 shoulderstands (sarvangasana), 174-175 ishvara-pranidhana (devotion), niyama guidelines, 66 isometric exercise, 16

jalandhara bandha (chin), 87 janu shirshasana (sitting one leg pose), 210-211 japa, 55

jnana mudra, 238 Jnana Yoga, 53

journal of yoga practices, 123 Jupiter chakra, 232

kali yuga, 54

kapalabhati (skull shining breathing technique), 79 cleansing ritual (shat kriyas), 94 karma, 53 Karma Yoga, 52-53 kevali kumbhaka (holding breath exercise), 82

kid yogis, 298

grade-schoolers, 302 infants, 300-301 lessons learned from yoga, 299 preschoolers, 301 teenagers, 303 toddlers, 301 kneeling pose (vajrasana), 203 koshas, 92 Krishna, 51, 107 Kriya Yoga, 52-53 kundalini, 56 Kundalini Yoga, 53-54, 56 kurmasana (tortoise pose), 215-216

lacto ovo vegetarians, 253 lacto vegetarians, 252 leg lifts (uttanatavasan), 183 lengthen the spine pose, partner yoga, 272-273 life force, prana, 74

nadis (currents), 74 lightning bolt pose (utkatasana), 149

senior yogis, 310 limits, evaluating during practices,

116-117 loss, coping with, 314 lotus flower, 45

lotus pose (padmasana), 16, 204 bound (baddha padmasana), 205

bound half (ardha baddha padma pashchimottanasana), 211

standing half bound (ardha baddha padmottanasana), 152 lower body, relaxation during corpse pose (shavasana), 223 lusts and desires (brahmacharya), yama guidelines, 62 lying down spinal twists, 172

maharishi, 57

Mahesh Yogi, 57 Mahesh Yogi (inventor of

Transcendental Meditation), 57 male yogis, 293, 297 flexibility, 295-296 noncompetiveness, 295 poses, 296-297 spirituality, 297-298 team concepts, 294-295 mandalas, 240-241

mano-maya-kosha (mind sheath), 93

Mantra Yoga, 53-56 mantras, 54-55 Om, 239-240

chanting, 221-222 Hari Om, 240 Om namah sivaya, 240 Om Shanti Shanti Shanti, 240 sample mantras, 240 maricyasana (spinal twists), 169 bound knee spinal twists, 171 lying down spinal twists, 172 Mars chakra, 232

Maslow's Hierarchy of Needs (self-

actualization), 83-85 massage your spine pose, partner yoga, 274 matsyasana (fish pose) full, 164 half, 163 meditation (dhyana), 10 Eightfold Path, 67, 70 mindfulness, 38 planning for yoga practices, 122

relaxation of mind, 36-38 senior yogis, 307 meditative poses, 201 easy (sukhasana), 202 kneeling (vajrasana), 203 lotus (padmasana), 204 mudras, 201 menopause, 290-291 menstruation, 281-283 Mercury chakra, 232 mesomorph body type, 30 mild and mindful vinyasa, 190 mind flow (total absorption) achieving, 42 practicing with the cobra pose, 42-44 meditation and relaxation,

36-38 mindfulness, 38 relaxing during corpse pose (shavasana), 225 dreams, 225 mental breaks, 226-227 release of inner delight, 44-45 mind sheath (mano-maya-kosha), 93

mind/body exercise, vinyasa,

182-183 mind/body union, 20 centering, 14-15 introductions, 14-15 maximizing your performance, 20-21

modes of breathing, 117 moon salutation (chandra namaskara), 185 morning yoga practices, 127 mountain pose (tadasana), 141, 143

during pregnancy, 284 partner yoga, 270-271 mudhasana (child's pose), 207 mudras, 185, 237 buddhi, 239 jnana, 238

meditative poses, 201 Namaste, 238 Om, 238

yoga mudra pose, 213 mula bandha (rectum), 87 muscles, anatomy, 32 muscular lock exercises (bandhas), 87-89

jalandhara bandha (chin), 87 mula bandha (rectum), 87 uddiyana bandha (pelvis), 87 Myths and Realities of Aging 2000, 313

nadi shodhana (alternate nostril breathing), 80-81 namaste, 185 Namaste mudra, 238 nasal passage cleansing (neti), 95 naukasana (boat pose), 213, 215 nerves afferent, 74 sensory, 74 neti (nasal passage cleansing), 95 night yoga practices, 128 niyamas (healthy habits)

ishvara-pranidhana (devotion), 66 santosha (contentment), 64-65 shauca (cleanliness), 64 svadhyaya (studious actions), 66 tapas (self-discipline), 65 noncompetiveness of yoga, 295 nonspiritual yoga, 57-58 nonviolence (ahimsa), yama guidelines, 60-61

office, tips for practicing yoga,

126-127 Om mantra, 55, 239-240 chanting, 221-222 exhalation breathing techniques, 77

Hari Om, 240 Om namah sivaya, 240 Om Shanti Shanti Shanti, 240 Om mudra, 238

one-hour yoga sessions, 321-322 open pose, 234-235

padmasana, 16 padmasana (lotus pose), 204 bound lotus (baddha pad-masana), 205 painless qualities of yoga, 114-116 parshvakonasana (side angle stretch pose), 144-145 parshvottanasana (feet apart side angle pose), 209 partner yoga, 269 poses (asanas), 270 back bends, 275 boat, 276-277 forward bends, 275 lengthen the spine, 272-273 massage your spine, 274 mountain, 270-271 stretch and pull, 272 warrior 2, 271 spirituality connections, 273-274 pelvis, uddiyana bandha, 87 personal gurus, 102 personality, effects of gunas (food categories) on, 245 physical body, 90

koshas (sheaths of existence) anna-maya-kosha (physical body), 92 prana-maya-kosha (vital body), 92 physiological responses to stress, 124

physiology, breathing, 74 pingala (energy pathway), 74 plank pose, 154-155 plough pose (halasana), 175 poses (asanas)

balance poses, 150 arm balance

(vashishthasana), 155-156 eagle (garudasana), 153-154 plank, 154-155 standing half bound lotus (ardha baddha padmot-tanasana), 152 tree (vrikshasana), 150, 152 balanced set of, 121 bending poses bow (dhanurasana), 160-161 camel (ustrasana), 165-166 cobra (bhujangasana),

158-159 fish (matsyasana), 163-164

upward facing dog (urdhva-

mukha shvanasana), 162 wheel (cakrasana), 166-167 chakra-releasing poses, 233 open, 234-235 prana arch, 233 corpse pose (shavasana), 220-221 body relaxation, 222-224 challenge of, 222 mental relaxation, 225-227 quest for peace, 227 Eightfold Path, 67-68 forward bends boat pose (naukasana),

213-215 bound half lotus (ardha bad-dha padma pashchimot-tanasana), 211 child's (mudhasana), 207 downward facing dog (adho mukha shvanasana), 216-217 feet apart side angle

(parshvottanasana), 209 sitting one leg (janu shir-

shasana), 210-211 standing head to knees

(uttanasana), 208 tortoise (kurmasana),

215-216 yoga mudra, 213 inversion poses bridge (setu bandha sarvangasana), 172-174 handstand (adho mukha vrk-

sasana), 179-180 headstands (shirshasana), 176

plough (halasana), 175 shoulderstands (sarvangasana), 174-175 lotus, 16

male yogis, 296-297 meditative poses, 201 easy (sukhasana), 202 kneeling (vajrasana), 203 lotus (padmasana), 204-205 mudras, 201 partner yoga, 270 back bends, 275 boat pose, 276-277 forward bends, 275 lengthen the spine, 272-273 massage your spine, 274 mountain pose, 270-271 stretch and pull, 272 warrior 2 pose, 271 postpartum moms, 289-290

pregnancy yoga poses, 284 child's, 286 corpse, 285 hero, 285 mountain, 284 rules, 134

listen to your body, 137 posture, 135 standing poses, 136 warrior poses, 136 senior yogis, 308-310, 313 sitting poses, 195

butterfly (baddha konasana), 196

cow (gomukhasana), 199, 201

hero (virasana), 198-199 staff (dandasana), 196 spinal twists (maricyasana), 169 bound knee spinal twists,

lying down spinal twists,

standing poses lightning bolt (utkatasana), 149

mountain (tadasana),

141-143 side angle stretch (parsh-

vakonasana), 144-145 triangle (trikonasana), 143 warrior (virabhadrasana), 146-149 vinyasa breathing, 182 leg lifts (uttanatavasan), 183 mild and mindful, 190 mind/body motions,

182-183 moon salutation (chandra namaskara), 185 moving with the universe, 190

solar flare, 190 sun salutation (surya namaskara), 185 warm wonder, 189 positive attitudes, 113-114 postpartum yoga, 288-289

poses, 289-290 posture, maintaining good posture, 135 Power Yoga, 296 prana, 4, 68

achieving vitality, 96 manifestations apana, 76 samana, 76 udana, 76 vyana, 76

nadis (currents), 74 ida, 74 pingala, 74 sushumna, 74 pranayama (breathing exercises) bhastrika (bellows breath), 78

bhramari (bee breath exercise), 80 breath control, 76-77 kapalabhati (skull shining exercise), 79 kevali kumbhaka (holding breath exercise), 82 nadi shodhana (alternate nostril breathing), 80-81 Om exhalations, 77 physiology of breathing, 74 shitali (cooling breath exercise), 79-80 ujjayi (drawing breath), 77 universal life force, 74 prana arch pose, 233 prana-maya-kosha (vital body), 92 pranayama (breathing exercises) bhastrika (bellows breath), 78 bhramari (bee breath exercise), 80

breath control, 76-77 kapalabhati (skull shining), 79 kevali kumbhaka (holding breath exercise), 82 nadi shodhana (alternate nostril breathing), 80-81 Om exhalations, 77 physiology of breathing, 74 planning for yoga practices, 122

shitali (cooling breath exercise), 79-80

ujjayi (drawing breath), 77 pranayama (breathing exercises), 6, 67

Eightfold Path, 68 pratyahara (detachment of senses)

Eightfold Path, 68-69 pratyahara (detachment), 67 pregnancy, yoga during, 283 poses, 284 child's, 286 corpse, 285 hero, 285 mountain, 284 precautions, 284 premenstrual syndrome, 280-281 preschool yogis, 301 promotion of whole-body fitness, 6-8

pure consciousness (samadhi), Eightfold Path, 67, 70

quest for peace, corpse pose (shavasana), 227

raga (attachment), 40

Raja Yoga, 52

rajasic foods, 248

reasons to practice yoga, 10-11

rectum, mula bandha, 87

rejection (dvesha), 40

relaxation, meditation, 36-38

release of inner delight, 44-45

religion, history of yoga, 50

respiratory problems, benefits of yoga, 262 Rig-Veda, 51

history of yoga, 49-50 rocking bow pose, 161 roga, 256

Royal Path, The (Raja Yoga), 52 rules, poses (asanas), 134 listen to your body, 137 posture, 135 standing poses, 136 warrior poses, 136 running, vs. yoga, 18

samadhi (pure consciousness), 11, 67

Eightfold Path, 70 samana, manifestation of prana, 76 samples of mantras, 240 samyama, 244-245 santosha (contentment), niyama guidelines, 64-65 sarvangasana (shoulderstands),

174-175 sattvic foods, 247-248 Saturn chakra, 232 satya (truthfulness), yama guidelines, 61-62 satya yuga, 54

school, tips for practicing yoga, 126

selecting a yoga class, 100 criteria, 100 sources, 101-102 self-actualization Hatha Yoga, 85-86 Maslow's Hierarchy of Needs, 83-85

self-discipline (tapas), niyama guidelines, 65 self-evaluation test, 130-134 self-test, body awareness, 24-27

senior yogis, 305

coping with grief and loss, 314 joys of aging, 313 meditation, 307 poses, 308-313 senses, detachment of senses

(pratyahara), 68-69 sensory nerves, 74 series of poses, 181. See also vinyasa sessions (yoga)

fifteen-minute sessions,

318-319 five-minute sessions, 318 one-hour sessions, 321-322 thirty-minute sessions, 319-321 setu bandha sarvangasana (bridge pose), 172-174 shamanism, 55

shat kriyas (cleansing rituals), 93 agnisara dhauti (fire stomach cleansing), 94 neti (nasal passage cleansing), 95

sthala basti (colon cleansing), 94

trataka (eye cleansing), 95 shauca (cleanliness), niyama guidelines, 64 shavasana (corpse pose), 126, 220-221 body relaxation, 222 facial, 224 lower body, 223 upper body, 223 challenge of, 222 mental relaxation, 225 dreams, 225 mental breaks, 226-227 pregnancy, yoga during, 285 quest for peace, 227 sheaths of existence (koshas), 256-257 ananda-maya-kosha (bliss sheath), 93 anna-maya-kosha (physical body), 92 mano-maya-kosha (mind sheath), 93 prana-maya-kosha (vital body),

vijnana-maya-kosha (intellect sheath), 93 shirshasana (headstand pose), 176 shitali (cooling breath exercise), 79-80

shodhana (cleanliness)

cleansing rituals (shat kriyas),

agnisara dhauti (fire stomach cleansing), 94

kapalabhati (skull shining breathing technique), 94 neti (nasal passage cleansing), 95 sthala basti (colon cleansing), 94 trataka (eye cleansing), 95 shoulderstands (sarvangasana),

174-175 shtira, 70

side angle stretch pose (parsh-

vakonasana), 144-145 sitting one leg pose (janu shir-

shasana), 210-211 sitting poses, 195

butterfly (baddha konasana), 196

cow (gomukhasana), 199-201 hero (virasana), 198-199 staff (dandasana), 196 skull shining breathing exercise (kapalabhati), 79 cleansing ritual (shat kriyas), 94 solar flare vinyasa, 190 sources, selection of yoga classes, 101-102 spinal twists (maricyasana), 169 bound knee spinal twists, 171 lying down spinal twists, 172 spine lengthen the spine pose,

272-273 massage your spine pose, 274 spirituality male yogis, 297-298 nonspiritual yoga, 57-58 partner yoga, 273-274 staff pose (dandasana), 196 standing half bound lotus pose (ardha baddha padmottanasana), 152

standing head to knees pose

(uttanasana), 208 standing poses lightning bolt pose (utkatasana), 149 mountain pose (tadasana), 141,

143 rules, 136 senior yogis, 309 side angle stretch pose (parsh-

vakonasana), 144-145 triangle pose (trikonasana), 143 warrior pose (virabhadrasana), 146

warrior 1, 146-147 warrior 2, 147-148 warrior 3, 148-149 stealing (asteya), yama guidelines, 62

sthala basti (colon cleansing), 94 sthira, 68

stomach, fire stomach cleansing

(agnisara dhauti), 94 strength training, benefits of yoga,

16-17 stress fight-or-flight response, 35-36 physiological responses, 124 reducing stress with yoga, 6 stretch and pull pose, partner yoga, 272 stretching, vs. yoga, 19 studious actions (svadhyaya), niyama guidelines, 66 style of yoga practices, 130 sukha, 68-70

sukhasana (easy pose), 202 Sun chakra, 232

sun salutation (surya namaskara), 185

senior yogis, 311 survival instinct (abhinivesha), 40-41

surya namaskara (sun salutation), 185

sushumna (energy pathway), 74 svadhyaya (studious actions), 50

niyama guidelines, 66 svasthya, 256 swamis, 57

Swami Paramahansa Yogananda, 57

Swami Sivananda, 57 Swami Vivekananda, 56 swimming, vs. yoga, 19

tadasana (mountain pose), 141-143 during pregnancy, 284 tamasic foods, 249-250 tantra, 54 Tantra Yoga, 53-56 tapas (self-discipline), niyama guidelines, 65 teachers, as personal gurus, 102 teen yogis, 303

theories on causes of illnesses,

255-256 thirty-minute yoga sessions,

319-321 Thousand Petaled Lotus chakra, 232

tips for practicing yoga home, 125 office, 126-127 school, 126 toddler yogis, 301

tortoise pose (kurmasana), 215-216 Transcendental Meditation

Mahesh Yogi, 57 trantric, 54

trataka (eye cleansing), 95 tree pose (vrikshasana), 150-152 treta yuga, 54

triangle pose (trikonasana), 143 trikonasana (triangle pose), 143 trusting your body, 33-34 truthfulness (satya), yama guidelines, 61-62

udana, manifestation of prana, 76 uddiyana bandha (pelvis), 87 ujjayi (drawing breath exercise), 77 universe, rhythms and movements imitated by vinyasa, 190 Upanishads, The, 51 upper body, relaxation during corpse pose (shavasana), 223 upward facing dog pose (urdhva-

mukha shvanasana), 162 urdhvamukha shvanasana (upward facing dog pose), 162 ustrasana (camel pose), 165-166 utkatasana (lightning bolt pose), 149

uttanasana (standing head to knees pose), 208 uttanatavasan (leg lifts), 183

vajrasana (kneeling pose), 203 vashishthasana (arm balance pose),

155-156 vegans, 253 vegetarianism, 252-254 Venus chakra, 232 videos, practicing yoga at home, 105

vijnana-maya-kosha (intellect sheath), 93 vinyasa, 29

breathing, 182 leg lifts (uttanatavasan), 183 mild and mindful, 190 mind/body motions, 182-183 moon salutation (chandra namaskara), 185 moving with the universe, 190

solar flare, 190 sun salutation (surya namaskara), 185 warm wonder, 189 virabhadrasana (warrior pose), 146 warrior 1, 146-147 warrior 2, 147-148 warrior 3, 148-149 virasana (hero pose), 198-199 visualization, 90

vital body (prana-maya-kosha), 92 vitality, prana, 96 vrikshasana (tree pose), 150-152 vyadhi, 256

manifestation of prana, 76

warm wonder vinyasa, 189 warm-ups, planning practices, 121 warmth, practicing yoga, 104 warrior pose (virabhadrasana), 146 rules, 136 warrior 1, 146-147 warrior 2, 147-148

partner yoga, 271 warrior 3, 148-149 Web sites, 107-108 weight lifting vs. yoga, 19 Western views on the body, 33 wheel pose (cakrasana), 166-167 workplace, tips for practicing yoga, 126-127

yamas (abstinences), 60

ahimsa (nonviolence), 60-61 aparigraha (greediness), 63-64 asteya (stealing), 62 brahmacharya (lusts and desires), 62 satya (truthfulness), 61-62 yin/yang union, balance of opposing forces, 86 yoga benefits for health problems, 257

defining characteristics, 4-5 goals, 11-12 healing powers, 8-9 history

Eastern influences on West,

56-57 Rig-Veda, 49-50 sacred texts of India, 50-51 study of all religions, 50 mind/body union, 20 centering, 14-15 introductions, 14-15

maximizing your performance, 20-21 nonspiritual yoga, 57-58 promotion of whole-body fitness, 6-8 reasons to practice, 10-11 release of inner delight, 44-45 stress, fight-or-flight response,

35-36 stress reduction, 6 twenty-first-century practices, 56

types of, 52 vs. other exercises, 17 aerobics, 18 running, 18 stretching, 19 swimming, 19 weight lifting, 19 yogis, 9 yoga mudra pose, 213 yoga practices defining purpose, 129 self-evaluation test, 130-134 style and uniqueness, 130 yogis, 9 female beauty, 279-280 menopause, 290-291 menstruation, 281, 283 postpartum yoga, 288-290 pregnancy, yoga during,

283-286 premenstrual syndrome, 280-281 kids, 298

grade-schoolers, 302 infants, 300-301 lessons learned from yoga, 299

preschoolers, 301 teenagers, 303 toddlers, 301 male, 293

flexibility, 295-296 noncompetiveness, 295 poses, 296-297 spirituality, 297-298 team concepts, 294-295 seniors, 305

coping with grief and loss, 314

joys of aging, 313 meditation, 307 poses, 308-310, 313 Yoyoga, 107

Zen, 203

zone, 42. See also flow

Was this article helpful?

0 0
The Newbies Guide To Meditation

The Newbies Guide To Meditation

Perhaps you have heard all about the healthy benefits of meditation and you have been anxious to give it a try. Let this guide teach you everything you are needing to know. Download today for yourself.

Get My Free Ebook


Post a comment