Simply yoga : mind, body, spirit

68 Pages·2006·5.8 MB·English

by  Pettinato, Yolanda

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YOLANDA PETTINATO
Digitized by the Internet Archive
2010
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http://www.archive.org/details/yogamindbodyspirOOpett
SIMPLY
YOGA
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Box and book cover design: Hinkler Design Studio
Creative Director: Sam Grimmer
Photography: Peter Wakeman
First published in this format 2006
by Hinkler Books Pry Ltd
15—55 Fairchild Street
Heatherton Victoria 3202 Australia
www.liinklerbooks.com
© Hinkler Books 2002
2 4 6 8 10 11 9 7 5 3
07 09 11 10 08
All rights reserved.
No part ofthis publication may be reproduced or utilised in any form
or by any means electronic or mechanical, including photocopying,
recording or by any information storage or retrieval system now-
known orhereafter invented, without the prior written
permission ofthe publishers.
Printed and bound in China
9
ISBN-10: 1 7418 1047 7
ISBN-13: 978 1 7418 1047 9
The publishers and their respective employees or agents will not accept
responsibility for injury or damage occasioned to any person as a
result ofparticipation in the activities described in this book.

4 SIMPLYYOGA
Introduction
This book is an easyguide to a balanced series ofbasicyoga
postures. They are safe and effectivefor beginners and an excellent
refresher coursefor the more experienced student.
The ancient science of yoga has variety of kneeling, sitting, standing
been practised and passed on and lying down practices, returning
in the East for thousands of years, again to the final Savasana and a
bringing health, happiness and peace beautiful relaxation practice.
of mind to those who have studied it.
More recently, the benefits of yoga As individuals vary in strength and
have been recognised and welcomed flexibility, so the practice of yoga will
by the West and widely developed be unique to each individual. Your
as a fitness regime. But the benefits body will tell you where you are
are not merely physical. Yoga practi- strong and which areas need more
tioners know that their quality of life practice. Do not be disheartened if
improves on all levels - physical, you cannot reach the full extension of
emotional, mental and spiritual. a posture as shown. Daily gentle
practice will encourage your body to
Here we are concerned with the release its tensions. On some days a
physical aspects of yoga, but those particular posture may seem more
of you who are able to practise the difficult while another may seem
postures regularly will observe subtle easier. This is normal. Be gentle and
and beautiful changes in other areas accommodating with yourself. A daily
of your lives. Not only will your routine will encourage your body to
sense of physical wellbeing improve; respond to the movements. Most of
feelings of stability, clarity- and a all, have fun. Enjoy reaching for your
greater capacity for concentration will hill potential.
emerge. Yoga can lift your capacity to
succeed in all other areas of your life
- work. stud\', sport, and in your
relationships with others.
It is recommended that you begin
with the opening Corpse Pose
(Savasana) with its yoga breathing
routine, and proceed to the following
postures. The sequence has been
designed so each posture will flow
smoothly on to the next, through a
SIMPtYYOGA • 5
6 • SIMPLYYOGA
Practical
Matters
It is important for you to follow the Requirements
step-by-step directions and proceed A good yoga mat provides a soft
at your own pace. As you do the non-slip surface. A rug or carpet are
postures, listen carefully to your body also suitable surfaces on which to
and recognise its warning signs. practice.
Rather than straining to achieve the
required result, release your body Folded blankets and a small cushion
gently into its own natural extensions. are helpful for easing strain in certain
Do not try to push past pain. There is postures. It is recommended that you
a difference between the feeling of cover yourself with a blanket when
stretching muscles and the pain resting, to avoid feeling cold.
associated with strain. If at any time
you experience pain, slowly release Practise in bare feet and wear
out of the posture as you breathe out. appropriate, unrestrictive clothing for
Practised gently and regularly, the ease of movement.
postures will increase your levels of
fitness and flexibility.
A simple guide to the link between
the breath and the body's movements
during the postures: breathe in as the
body stretches and expands; breathe
out as the body contracts or folds
forward. If there is no breathing
instruction to follow, breathe
normally.
Consult your health professional if
you are in any doubt about your
medical condition.
It is best to practise yoga when your
stomach is empty. Before breakfast is
ideal, or at least one hour before
vour evening meal.
SIMPtYYOGA • 7
8 • SIMPLYYOGA