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

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