Hatha Yoga Illustrated PDF
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Experience the physical benefits and body awareness from hatha yoga—the most popular form of yoga today. Hatha Yoga Illustrated presents nearly 650 full-color photos to visually demonstrate 77 standard poses from hatha yoga that apply to all major hatha styles including Iyengar, Astanga, Anusara, and Bikram.
Individual poses are presented from start to finish, showing you how to achieve proper alignment and breathing to ensure challenging yet safe execution. The result is an increase in the effectiveness, both physically and mentally, you'll experience with each pose. Several pose variations based on your personal preference, ability, and fitness level are also included.
Eleven sample yoga routines show how to assemble the poses into workouts that meet your specific time, difficulty, and intensity parameters. Colorful and comprehensive, Hatha Yoga Illustrated is organized for your ultimate convenience and use. Use it to guide your muscles, as well as your mind, and increase strength and stamina, reduce stress and anxiety, reduce blood pressure, and increase flexibility.
Chapter 1. Art and Practice of Hatha Yoga
Roots of Yoga
Getting the Most From Your Yoga Practice
Learning to Meditate
Using the Asanas in This Book
Chapter 2. Standing Postures
Revolved Extended Side-Angle
Standing Intense Spread-Leg Pose
Chapter 3. Balancing Postures
Standing Extended Leg Stretch
Chapter 4. Arm-Balancing Postures
Lateral Inclined Plane
Chapter 5. Inverted Postures
Chapter 6. Backward-Bending Postures
Chapter 7. Twisting Postures
Gentle Spinal Twist
Reclining Spinal Twist
Simple Sitting Twist
Bound Half-Lotus Twist
Sitting Spinal Twist I
Sitting Spinal Twist II
Chapter 8. Forward-Bending Postures
Seated Forward Bend
Standing Forward Bend
Single-Leg Head-to-Knee Forward Bend
Revolved Head-to-Knee Forward Bend
Three-Limb Intense Stretch
Chapter 9. Sitting Postures
Yoga Sealing Pose
Chapter 10. Reclining and Relaxation Postures
Reclining Open-Leg Spinal Twist
Chapter 11. Hatha Yoga Routines
Gentle Yoga I
Gentle Yoga II
Yoga for Flexibility I
Yoga for Flexibility II
Vinyasa Yoga I
Vinyasa Yoga II
Vinyasa Yoga III
Sun Salutation I
Sun Salutation II
Moon Salutation I
Moon Salutation II
"Hatha Yoga Illustrated is a complete and practical introduction to the physical practice of yoga that serves as a fantastic starting point on the road to both physical and emotional wellness."
Pioneering instructor of Power Vinyasa Yoga
Author of Journey Into Power
“Hatha Yoga Illustrated makes the theory and practice of hatha and Anusara yoga accessible so that everyone can experience the healing, creative and empowering journey of self-practice. The section on various vinyasa sequences is a hard-to-find gem.”
Yoga instructor and writer for Yoga Journal