Table Of Content

By the AuthorofRICHARD HITTLEMAN'S YOGA FORTOTAL FITNESS . . . Would You Give Minutes A Day For More Joyful, Vital Living? Hidden inside you is a joy of life...waiting to be released! Yoga is the key to this inner beauty of body and mind. Discover a lasting serenity and strength in just minutes a day .. at your own pace. .in your own spare time! . Richard Hittleman has aimed this remarkable new masterwork at busy people like you who are ... interested, curious about Yoga, but without the time or energy for long, arduous exercise plans. He has condensed the essence of Yoga into graduated, short sessions you can manage easily and enjoyably from the moment you begin. Hundreds of beautiful photos step-by-step ... movements techniques for special problems ... .. all help you learn the Yoga classics that have brought spiritual and physical fulfillment to millions. Day by day, you'll find yourself growing slimmer, stronger, more graceful. Physical discomforts will vanish. Peace of mind will replace anxiety. You'll look, act and feel more truly alive! Bantam Books by Richard Hittleman Ask your booksellerfor the books you have missed RICHARD HITTLEMAN'S INTRODUCTION TO YOGA YOGA 28 DAY EXERCISE BOOK RICHARD HITTLEMAN'S INTRODUCTION TO YOGA BANTAMBOOKS NEWYORK'TORONTO•LONDON•SYDNEY•AUCKLAND RICHARDHITTLEMAN'SINTRODUCTIONTOYOGA ABantamBookIpublishedbyarrangementwith WorkmanPublishingCompany,Inc. BantameditionIAugust1969 24printingsthroughFebruary1988 CoverandInsidePhotographsbyAlWeber Allrightsreserved. Copyright© 1969byRichardHittleman. Nopartofthisbookmaybereproducedortransmitted inanyformorbyanymeans, electronicormechanical, includingphotocopying, recording, orbyanyinformation storageandretrievalsystem, withoutpermissionin writingfromthepublisher. Forinformationaddress:BantamBooks. ISBN 0-553-27428-7 PublishedsimultaneouslyintheUnitedStatesandCanada BantamBooksarepublishedbyBantamBooks, adivisionofBantam DoubledayDellPublishingGroup,Inc.Itstrademark,consistingofthe words "BantamBooks''andtheportrayalofarooster,isRegisteredin U.S. Patent and Trademark Office and in other countries. Marca Registrada.BantamBooks,666FifthAvenue,NewYork,NewYork10103. PRINTED IN THE UNITEDSTATES OFAMERICA O 33 32 31 30 29 28 27 26 CONTENTS PREFACE 9 ELEMENTARY SECTION 13 DeepRelaxationPosture 14 Lotus 16 CompleteBreath 21 Back Stretch 25 ChestExpansion 30 Cobra 34 Locust 37 Bow 40 ; SideBend 43 Triangle 47 BackwardBend 50 ShoulderStand 54 SideRaise 59 BackPush-Up 62 KneeandThighStretch 64 Twist 66 LegClasp 69 Rishi'sPosture 71 Dancer'sPosture 76 BalancePosture 79 AbdominalExercise 84 AlternateLegStretch 90 LegOver 95 Plough 97 HeadStand 100 AlternateNostrilBreathing 106 ScalpExercise 114 Lion 116 NeckExercise 119 PostureExercise 121 BustExercise 123 INTERMEDIATE SECTION 125 FullLotus 127 BackStretch .....131 ChestExpansion 134 Cobra 138 Locust 142 Bow 144 SideBend 148 Triangle ...150 BackwardBend 153 ShoulderStand 156 SideRaise 159 BackPush-Up 162 KneeandThighStretch 163 Twist 164 LegQasp 169 Rishi's Posture 171 BalancePosture 173 AbdominalExercise(Lifts) 176 AlternateLegStretch 179 Plough 182 HeadStand 183 AlternateNostrilBreathing 185 DAILY PRACTICE ROUTINES 187 SPECIAL PROBLEMS INDEX 189