The Yoga Habit A beginner's complete yoga self-practice guide

"Excellent, easily read overview of Yoga, helpful and practical with good illustrations and photos" - Daniel B. Lyle ______________ Imagine someone breathing deeply, calm confidence evident in their eyes, strength in their step, and nimbleness that befits a true athlete. This someone can be you when you develop the Yoga Habit in your life! And you don't have to be heroically athletic or dedicate many hours of your time. Simply come along with me on this journey of discovery. Discovery of an ancient practice that brings strength, flexibility, balance, calm, and focus. Discovery of your own inner voice and inner quiet, your own deepest breath, and your own connection to this ancient way of tuning the body, mind, and spirit. The Yoga Habit will show you the way to a yoga practice that is rooted in tradition but relevant to your everyday life. This book will teach you all you need to know to get in the yoga habit, teaching you all you need to get safely and effectively started, and inspiring you to make yoga part of your regular routine. The process is deceptively simple, yet the benefits will likely astound you. I will teach you the tenets of the practice, guide you regarding the supplies needed, offer direction about breathing, yoga locks (inner muscles elegantly trained for strength and greater impact of the practice), hand gestures for focus and specific mental benefits, mantras and eye-focus positions that bring a mental and physical presence and discipline, poses that benefit the body in various, well-explained ways, and visualizations that bring peace and calm. The Yoga Habit includes variations if needed, clear explanations, and several put-together-for-you series that you can use to get started making yoga a habit that changes your life for the better! It is my honor and pleasure to be your guide towards this beautiful and powerful habit. Namaste... June Browne Introduction Chapter 1: What Is Yoga? The Eight Limbs of Yoga 1. Restraints (Yamas) 2. Self-Discipline (Niyamas) 3. Poses (Asanas) 4. Breath Control (Pranayama) 5. Sensory Withdrawal (Pratyahara) 6. Concentration (Dharana) 7. Meditation (Dhyana) 8. Bliss (Samadhi) Benefits of Yoga 1. Creates Incredible Flexibility 2. Develops Muscle Strength 3. Improves Your Posture 4. Prevents Degeneration of Cartilage and Joints 5. Protects Your Spine’s Disks 6. Improves Your Bone Density 7. Increases Blood Flow and Improves Circulation 8. Drains Your Lymph Glands 9. Elevates Your Heart Rate 10. Lowers Your Blood Pressure 11. Lowers Your Cortisol Levels 12. Boosts Your Mood 13. Promotes a Healthy Lifestyle 14. Decreases Blood Sugar 15. Helps With Concentration 16. Promotes Relaxation 17. Improves Your Balance and Coordination 18. Positively Influences Your Nervous System 19. Releases Muscle Tension 20. Deepens Sleep and Relieves Insomnia 21. Expands Your Lungs 22. Eases Digestive Issues 23. Boosts Your Immunity 24. Decreases Your Stress 25. Enhances Your Self-Esteem 26. Eases Your Aches and Pains 27. Builds Inner Strength and Resolve 28. Connects you With Extraordinary Teachers 29. Decreases Your Need for Medication 30. Improves Your Awareness 31. Strengthens Your Relationships 32. Chanting and Sound Clear Your Sinuses 33. Visualization can Promote Healing 34. Certain Yogic Practices Ease Allergies 35. Builds a Life of Service 36. Encourages Self-Care and Self-Love 37. Strengthens Your Connections 38. Uses the Power of Affirmations 39. Relieves Pain 40. Anyone can do it 41. Eases Depression 42. Improves Focus 43. Results in Better Sex 44. Slows Down Inflammation 45. Has an Anti-Aging Effect 46. Strengthens Your Spine 47. Maintains a Healthy Heart 48. Strengthens Your Joints 49. Soothes Menopausal Symptoms 50. Makes you Feel Good Chapter 2: Props and Equipment Choosing a Good Yoga Mat Thickness Texture Length Yoga Clothes Yoga Props Blankets Bolsters Blocks Straps Chapter 3: Strike a Pose The Core Vinyasa Flow 1. Plank Pose 2. Low Plank 3. Upward Facing Dog 4. Downward Facing Dog Putting it all Together Sun Salutations Sun Salutation A Sun Salutation B More Foundational Poses Cat/Cow Pose Child's Pose Crescent Moon Pose Warrior I Warrior II Warrior III Reverse Warrior Extended Side Angle Chair Pose Triangle Pose Dancer’s Pose Tree Pose Seated Forward Fold Cobra Pose Bridge Pose Shoulder Stand Corpse Pose Chapter 4: Lock It Energy Patterns in the Body Dimension One: The Merging of Energies and Sushumna Dimension Two: The Spinal Axis Poles The Three Internal Locks Learning how to Perform the Locks Throat Lock (Jalandhara Bandha) Root Lock (Mula Bandha) Stomach Lock (Uddiyana Bandha) Combined Lock (Maha Bandha) Chapter 5: Yoga In Your Hands Mudra of Knowledge (Gyan Mudra) Meditation Mudra (Dhyana Mudra) Prayer Mudra (Anjali Mudra) Letting Go Mudra (Ksepana Mudra) Lotus Mudra Ganesh Mudra Chapter 6: Breath Matters The Ocean Breath How to Perform the Ocean Breath Benefits of the Ocean Breath The Square Breath How to Perform the Square Breath Bhramari Breath How to Perform the Bhramari Breath Alternate Nostril Breathing How to Perform Alternate Nostril Breathing Variations on Alternate Nostril Breathing The Cooling Breath How to Perform the Cooling Breath The Skull Shining Breath How to Perform the Skull Shining Breath Variations on the Skull Shining Breath The Bellows Breath How to Perform the Bellows Breath Cautions With the Bellows Breath Incorporating Breath With Movement Chapter 7: Putting It Into Practice “I am Strong” Sequence Your Strong Flow “Time to Invigorate” Sequence Your Invigorating Sequence “Come Into Alignment” Sequence Your Aligned Sequence Yoga Made Simple Chapter 8: Bonus Guided Visualization Guided Meditation Chapter 9: Your Personal Best The Best Yogis The Best Yoga Teachers Conclusion Appendix: An A to Z of Yoga Poses References