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