The Complete Idiot's Guide to Yoga

368 Pages·2007·6.23 MB·English

Yoga
Second Edition
by Joan Budilovsky and Eve Adamson
A Pearson Education Company
201 West 103rd Street
Indianapolis, IN 46290
Copyright  2001 by Amaranth
All rights reserved. No part of this book shall be reproduced, stored in a retrieval sys-
tem, or transmitted by any means, electronic, mechanical, photocopying, recording,
or otherwise, without written permission from the publisher. No patent liability is as-
sumed with respect to the use of the information contained herein. Although every
precaution has been taken in the preparation of this book, the publisher, book pro-
ducer, and authors assume no responsibility for errors or omissions. Neither is any lia-
bility assumed for damages resulting from the use of information contained herein.
For information, address Alpha Books, 201 West 103rd Street, Indianapolis, IN 46290.
THE COMPLETE IDIOT’S GUIDE TO and Design are registered trademarks of
Pearson Education, Inc.
International Standard Book Number: 0-02-863970-7
Library of Congress Catalog Card Number: Available upon request.
03 02 01 8 7 6 5 4 3 2 1
Interpretation of the printing code: The rightmost number of the first series of num-
bers is the year of the book’s printing; the rightmost number of the second series of
numbers is the number of the book’s printing. For example, a printing code of 01-1
shows that the first printing occurred in 2001.
Printed in the United States of America
Note: This publication contains the opinions and ideas of its authors and book pro-
ducer. It is intended to provide helpful and informative material on the subject matter
covered. It is sold with the understanding that the authors, book producer, and pub-
lisher are not engaged in rendering professional services in the book. If the reader re-
quires personal assistance or advice, a competent professional should be consulted.
The authors, book producer, and publisher specifically disclaim any responsibility for
any liability, loss, or risk, personal or otherwise, which is incurred as a consequence,
directly or indirectly, of the use and application of any of the contents of this book.
Joan Budilovsky, yogi and co-author of this book, demonstrates
the yoga poses depicted in the photographs.
Publisher
Marie Butler-Knight
Product Manager
Phil Kitchel
Managing Editor
Cari Luna
Acquisitions Editor
Mike Sanders
Book Producer
Lee Ann Chearney/Amaranth
Development Editor
Doris Cross
Senior Production Editor
Christy Wagner
Copy Editor
Fran Blauw
Cartoonist
Jody Schaeffer
Illustrator
Wendy Frost
Photographer
Saeid Lahouti
Photograph Model
Joan Budilovsky
Cover Designers
Mike Freeland
Kevin Spear
Book Designers
Scott Cook and Amy Adams of DesignLab
Indexer
Tonya Heard
Layout/Proofreading
Angela Calvert
Darin Crone
Svetlana Dominguez
Mary Hunt
Contents at a Glance
Part 1: Let’s Get Into Yoga 1
1 Why Practice Yoga? 3
Yoga is an ancient system of health that is perfect for life in a
modern world.
2 Yoga Fitness Power: Beyond Stretching 13
Yoga isn’t just about flexibility—it’s a great body/mind
fitness program.
3 How Comfortable Are You in Your Body? 23
Test yourself to see how comfortable you are with your body, de-
termine your personal body image, and learn how much you
know about your own anatomy.
4 Yoga Mind Power: Go with the Flow 35
Yoga tones your mind, too, keeping it calm, sharp,
effective, and even joyful.
Part 2: Let’s Get Spiritual: Growing with the
Tree of Yoga 47
5 Going Back in Time: The Yoga Tradition 49
Learn about the origins of yoga, the different branches of yoga,
and how yoga came to the West.
6 Walking Yoga’s Eightfold Path 59
Yoga isn’t just exercise—it is a way of life with guidelines for
everything from behavior to hygiene to attitude.
7 Can You Breathe? 73
Learn the fine art of breath control, an integral part of yoga.
8 Hatha Yoga: May the Force Be with You 83
Hatha Yoga, the most popular form of yoga in the West, com-
bines body control and breath control to achieve inner balance.
Part 3: Starting Your Yoga Practice 97
9 Where Do You Practice Yoga? 99
How to find a yoga class, a yoga teacher, or establish an effective
practice on your own.
10 How to Practice Yoga 111
What to wear and how to approach your workout with a brand-
new attitude.
11 When to Practice Yoga 119
Tips on how to structure your practice and fit yoga into your
busy schedule.
12 Crafting Your Personalized Yoga Practice 129
Your yoga workout is yours and yours alone—here’s how to per-
sonalize your routine.
Part 4: Energize: Postures to Build Strength
and Endurance 139
13 What Do You Stand For? 141
Standing postures build strength and stability—
master these and other poses will be easier.
14 Bending Over Backbends 157
Backbends help to release energy and joy so they can flow
through your body—practice them and rev up!
15 Come on, Body, Let’s Do the Twist 169
Inversions and twists rejuvenate the body—you’ll flip for these
postures!
16 A Continuous Flow 181
Vinyasa involves combining postures in a flow of
movement—you’ll get a great cardiovascular workout.
Part 5: Calming Down: Postures to Quiet the
Body and Mind 193
17 Are You Sitting Down? 195
Sitting poses are great for meditation or simply getting
centered—so have a seat!
18 Take the Forward Path 207
Forward bends lengthen the back of your body and help you
focus on your inner self.
19 Dead to the World 219
The most important of all the poses, shavasana helps you to
completely relax and release your body … and mind.
Part 6: Living Your Yoga 229
20 Chakras, Mudras, Mantras, and Mandalas 231
An introduction to your energy centers (chakras) and how to use
them, plus how to use mudras, mantras, and mandalas for
more effective meditation.
21 You Are What You Eat 243
Everybody knows you are what you eat, so let’s explore the per-
sonality of your favorite foods.
22 Rx: Yoga 255
Yoga helps your body—all five layers—to heal itself, whether
from minor complaints or major ones.
Part 7: Yoga for Everyone! 267
23 Yoga for Two 269
Yoga needn’t always be a solitary proposition—vary your regular
routine with occasional partner workouts.
24 For Women Only 279
Women have some unique concerns and qualities—
from PMS to motherhood to menopause—that yoga
can address with finesse.
25 Yoga for the Whole Family 293
Guys, kids, families, we haven’t forgotten you, and
neither has yoga. This one’s for you.
26 Yoga for Seniors 305
It’s never too late to improve your life with a regular
yoga practice.
Appendixes
A Yoga Sessions for the Time You Have 317
B Glossary 325
C Further Along the Yoga Path: Suggested Reading 335
Index 341
Contents
Part 1: Let’s Get Into Yoga 1
1 Why Practice Yoga? 3
What Is Yoga? ............................................................................................4
Yoga Is Occident Insurance ......................................................................5
Yoga Is a Great Stress Buster ....................................................................6
Yoga Promotes Whole-Body Fitness ........................................................6
Yoga Is Healing Power ..............................................................................8
My Yogi, Myself ........................................................................................9
Yoga Sets You Free ..................................................................................11
2 Yoga Fitness Power: Beyond Stretching 13
Yoga Means Connection ........................................................................13
Are You Off Balance? ..................................................................14
Mind Meet Body, Body Meet Mind ..............................................14
Coming Back to Center ................................................................15
Tapping Into Your Yoga Power Source ....................................................15
Bend Without Breaking ................................................................15
Balancing Acts ............................................................................16
Strength from the Gut ..................................................................16
Keeping the Faith ........................................................................17
Yoga vs. Other Exercise ..........................................................................17
Awesome Aerobics ......................................................................18
Rockin’ Running ..........................................................................18
Super-Charged Stretching ............................................................19
Superior Swimming ......................................................................19
Uplifting Weight Lifting ..............................................................19
Ecstasy: Yoga Union ................................................................................20
It’s All in Your Mind! ..................................................................20
Maximize Your Performance ........................................................20
3 How Comfortable Are You in Your Body? 23
A Self-Test for the Yoga-Challenged ........................................................24
What Your Body Is Telling You, and Whether It’s
Good News ............................................................................................26
The Shape You Are In ..............................................................................27
The Slim Ectomorph ....................................................................28
The Curvaceous Endomorph ........................................................29
The Muscular Mesomorph ............................................................30
Your Body and Yoga 101 ........................................................................31
Your Personal Energy Cycle ..........................................................31
The Muscle and Bone Connection ................................................32
Eastern Body, Western Body ........................................................33
Do You Trust Your Body? ............................................................33
4 Yoga Mind Power: Go with the Flow 35
A Fight-or-Flight World ..........................................................................35
Concentration, Relaxation, Meditation ..................................................36
From Full Mind to Mindfulness ..............................................................38
Relax Past Your Boundaries ....................................................................39
Find the Zone—and Move In! ................................................................42
Go with the Flow Right Here, Right Now ..............................................42
Release Your Inner Delight ......................................................................44
Part 2: Let’s Get Spiritual: Growing with the Tree of Yoga 47
5 Going Back in Time: The Yoga Tradition 49
People Practiced Yoga in 2500 B.C.E. ......................................................49
Yoga Studies All Religions ......................................................................50
In Search of the Sacred (Svadhyaya) ........................................................50
Planting the Seeds: Yoga Branches for All Growing Personalities ........52
Hatha Yoga: Know Your Body, Know Your Mind ..........................52
Raja Yoga: Know Your Mind, Know the Universe ........................52
Kriya Yoga and Karma Yoga: Act It Out! ....................................52
Bhakti Yoga: Open Your Heart ....................................................53
Jnana Yoga: Sagacious You ........................................................53
Tantra, Mantra, and Kundalini Yoga ..........................................53
Why Practicing Yoga Is So Twenty-First Century ..................................56
East Meets West ......................................................................................56
Can You Do Yoga Without Being Spiritual? ..........................................57
6 Walking Yoga’s Eightfold Path 59
Yoga Don’ts: Just Say No (Yamas) ..........................................................60
Do No Harm (Ahimsa) ................................................................60
Tell No Lies (Satya) ......................................................................61
No More Stealing (Asteya) ............................................................62
Cool It, Casanova (Brahmacharya)..............................................62
Don’t Be Greedy (Aparigraha) ......................................................63
Yoga Do’s: Just Say Yes (Niyamas) ..........................................................64
Be Pure (Shauca) ..........................................................................64
Be Content (Santosha) ................................................................64
Be Disciplined (Tapas) ..................................................................65
Be Studious (Svadhyaya) ..............................................................66
Be Devoted (Ishvara-Pranidhana) ................................................66
Are You Wearing Your Walking Shoes? More Yoga Pathways ................67
Body Control (Asanas) ................................................................68
Breath Control (Pranayama) ......................................................68
Detachment (Pratyahara) ............................................................68
Concentration (Dharana) ............................................................69
Meditation (Dhyana) ..................................................................70
Pure Consciousness (Samadhi) ....................................................70
7 Can You Breathe? 73
Prana, the Universal Life Force ..............................................................74
Breath Control Equals Mental Control ..................................................76
Blow Your Mind ......................................................................................77
Om Exhalation ............................................................................77
Ujjayi: Drawing Breath ................................................................77
Bhastrika: Bellows Breath ............................................................78
The Complete Idiot’s Guide to Yoga, Second Edition
Kapalabhati: Skull Shining ..........................................................79
Shitali: Cooling Breath ................................................................79
Bhramari: Bee Breath ..................................................................80
Nadi Shodhana: Alternate Nostril Breathing ................................80
Murccha Kumbhaka: Third-Eye Breathing ..................................81
Kevali Kumbhaka: Hold Your Breath (But Not ’Til You
Turn Blue!) ................................................................................82
8 Hatha Yoga: May the Force Be with You 83
What Do We Need? East Meets West! ....................................................83
Know Thyself ..........................................................................................85
Joining the Sun and the Moon ..............................................................86
Training the Body to Free the Mind ......................................................89
One Body … or Three? ................................................................90
The Physical ................................................................................92
The Emotional or Astral ..............................................................93
The Causal (Where Everything Starts) ..........................................93
Physical Cleansing....................................................................................93
Sthala Basti (Ground Colon Cleansing): Elimination
Illumination! ..............................................................................94
Agnisara Dhauti (Fire Stomach Cleansing): Tummy Toner ..........94
Kapalabhati: Blow Off Some Steam..............................................94
Neti: Bless You!............................................................................95
Trataka: Seeing the Light ..............................................................95
Stabilizing the Body’s Energies ..............................................................95
Achieving Vitality ..................................................................................96
Part 3: Starting Your Yoga Practice 97
9 Where Do You Practice Yoga? 99
Choosing a Yoga Class ..........................................................................100
Finding Your Personal Guru ..................................................................102
Going Solo at Home ..............................................................................103
Setting Up Your Practice Area ....................................................104
Yoga from Tapes and Videos ......................................................105
Yoga from Books ........................................................................106
Yoga on the Net ........................................................................107
Passage to India ....................................................................................108
10 How to Practice Yoga 111
Loose Clothing and an Open Mind ......................................................111
Are You Kidding? My Body Won’t Do That … ....................................113
No Pain, Supreme Gain ........................................................................114
Finding the Edge vs. Feeling the Burn ..................................................116
Don’t Forget to Breathe ........................................................................117
11 When to Practice Yoga 119
Sticking with It ......................................................................................122
Yoga Bytes at Home, School, and Work ..............................................124
Yoga on the Home Front ............................................................125
School Days ..............................................................................126
Yoga Makes Work Less Work! ....................................................126
Yoga Renewal ........................................................................................127
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Contents
12 Crafting Your Personalized Yoga Practice 129
Define Your Purpose ..............................................................................129
Sense Your Style ....................................................................................130
A Yoga Essay Test You Can’t Fail ..........................................................130
Let’s Get Personal ..................................................................................133
Yoga Ground Rules ................................................................................134
Posture Perfect ..........................................................................135
Moving Mountains ....................................................................136
Warrior Spirit ............................................................................136
Listen to Your Body ..................................................................137
Part 4: Energize: Postures to Build Strength
and Endurance 139
13 What Do You Stand For? 141
Tadasana: Mountain Pose ......................................................................141
Trikonasana: Triangle, the Happy Pose ..................................................143
Parshvakonasana: Side Angle Stretch......................................................144
Virabhadrasana: Warrior Pose ................................................................146
Warrior 1 ..................................................................................146
Warrior 2 ..................................................................................147
Warrior 3 ..................................................................................148
Utkatasana: Lightning Bolt Pose ............................................................149
Balance Poses ........................................................................................150
Vrikshasana: Tree Pose ..........................................................................150
Ardha Baddha Padmottanasana: Standing Half
Bound Lotus Pose ....................................................................152
Garudasana: Eagle ....................................................................153
Plank Pose ................................................................................154
Vashishthasana: Arm Balance ..................................................155
14 Bending Over Backbends 157
Open Up and Laugh More ....................................................................157
Bhujangasana: Cobra Pose ..................................................................158
Dhanurasana: Bow Pose ....................................................................160
Half Bow....................................................................................160
Rocking Bow ..............................................................................161
Urdhvamukha Shvanasana: Upward Facing Dog................................162
Matsyasana: Go Fish ..............................................................................163
Half Fish Pose ............................................................................163
Full Fish Pose ............................................................................164
Ustrasana: Camel ..................................................................................165
Cakrasana: Doin’ Wheelies! ..................................................................166
15 Come on, Body, Let’s Do the Twist 169
Maricyasana: Spinal Twist ......................................................................169
Bound Knee Spinal Twist ............................................................171
Lying Down Spinal Twist............................................................172
Setu Bandha Sarvangasana: Bridge Pose ..................................................172
Sarvangasana: Shoulderstand..................................................................174
Halasana: Plough Pose ..........................................................................175
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