Table
of Contents
|
|
|
|
|
|
Preface |
xi |
|
|
Acknowledgments |
xiii |
|
|
Introduction |
xv |
|
|
Tips From the Front of the Room |
xv |
|
|
Eight Limbs of Raja Yoga |
xvi |
|
1 |
Beginning Lessons |
1 |
|
|
First Class Facts |
3 |
|
|
Learning Diaphragmatic Breathing |
6 |
|
|
Benefits of Yoga |
9 |
|
|
Softening the Edges |
12 |
|
|
Body Tension |
14 |
|
|
Lengthening the Exhalation |
17 |
|
|
Defining Ha and Tha |
19 |
|
2 |
Breathing
Practices |
21 |
|
|
TwO’to-One Breathing |
22 |
|
|
Three-Part Exhalation |
24 |
|
|
Ujjayi Breath |
26 |
|
|
Nadi Shodhana |
28 |
|
|
Opening the Left Channel |
31 |
|
3 |
Asana |
33 |
|
|
Feet |
34 |
|
|
Forward Bends |
37 |
|
|
Backbends |
40 |
|
|
Twists |
43 |
|
|
Headstand |
46 |
|
|
Asana and Acceptance |
51 |
|
|
Asana and Peace |
53 |
|
4 |
Salutations
in Motion |
55 |
|
|
Surya Namaskara (Sun Salutation) |
56 |
|
|
Chandra Namaskara (Moon Salutation) |
61 |
|
|
Star Salutation |
67 |
|
|
Earth Salutation |
71 |
|
|
Self Salutation |
74 |
|
5 |
Prana |
77 |
|
|
Holding On to Prana |
78 |
|
|
Feeling the Flante |
80 |
|
|
Prana and the Focused
Mind |
82 |
|
|
Storing Prana |
84 |
|
6 |
pranayama |
87 |
|
|
What Is Pranayama? |
88 |
|
|
Benefits of Pranayama |
91 |
|
|
Working With Ha and Tha |
94 |
|
|
Pranayama Practice for the
Immune System |
97 |
|
7 |
yamas |
101 |
|
|
Yama 1: Ahimsa |
102 |
|
|
Yama 2: Satya |
104 |
|
|
Yama 3: Asteya |
106 |
|
|
Yama 4: Brahmacharya |
108 |
|
|
Yama 5: Aparigraha |
110 |
|
8 |
Niyamas |
113 |
|
|
Niyama 1: Saucha |
114 |
|
|
Niyama 2: Santosha |
117 |
|
|
Niyama 3: Tapas |
120 |
|
|
Niyama 4: Svadhyaya |
123 |
|
|
Niyama 5: Ishvara Pranidhana |
125 |
|
9 |
Emotions |
127 |
|
|
Emotional Effects of Asana |
128 |
|
|
Frustration in the Body |
131 |
|
|
Embracing Change |
134 |
|
|
The Only Constant Is Change |
137 |
|
|
Fear |
139 |
|
|
Letting Go |
142 |
|
|
Patience |
144 |
|
10 |
Mindfulness
|
147 |
|
|
Mindfulness: The Core of Practice |
148 |
|
|
Paying Attention |
150 |
|
|
Dharana |
152 |
|
|
Mindfulness of Gratitude |
155 |
|
|
|
158 |
|
|
Mindful Eating |
160 |
|
|
Setting an Intention |
163 |
|
11 |
Chakras |
167 |
|
|
Chakra 1: Muladhara |
168 |
|
|
Chakra 2: Svadhisthana |
170 |
|
|
Chakra 3: Manipura |
172 |
|
|
Chakra 4: Anahata |
176 |
|
|
Chakra 5; Visuddha |
180 |
|
|
Chakra 6: Ajna |
183 |
|
|
Chakra 7: Sahasrara |
186 |
|
|
Chakras and the Five Tibetans |
189 |
|
12 |
Lessons of
the |
193 |
|
|
Anjali Mudra: Namaste |
194 |
|
|
Seeds of Love |
197 |
|
|
Expanding the Heart |
200 |
|
|
Reversing Negative Emotion |
203 |
|
13 |
Relaxation |
207 |
|
|
Be a Corpse |
209 |
|
|
Expanding the Light |
212 |
|
|
Favorite Place |
214 |
|
|
Dark Cloud |
216 |
|
|
Journey Through the Chakras |
218 |
|
|
Silent Chanting |
220 |
|
|
Glossary |
223 |
|
|
Recommended |
226 |
|
|
Asana Index |
228 |
|
|
About the Author |
235 |
|
|
|
|