Table Of Content

THE YOGA DECK II By Olivia H. Miller Yoga Consultant: Katherine Trainor Millions of people of all ages and all walks of life are incor- porating yoga into their lives. This ancient Eastern science once conjured up visions of people propped on their heads. Now it brings to mind celebrities, athletes, and, well, regular folks like you and me. The rising popularity of yoga is no surprise. Yoga makes you feel good. It can make you more flexible, stronger, calmer, and more balanced and centered. We'd bottle it if we could. Instead, we put it into two boxes: TheYogaDeckand TheYogaDeckII—practical tools to help people integrate yoga, breathing, and meditation into their lives. THE YOGA DECK II? WHAT IS Similar to TheYogaDeck,this 50–card companion deck is composed of breathing exercises, warm-ups, yoga postures, meditations, and an omcard. Although designed to complement and expand upon each other, the two decks do not need to be used together. However, if you have both decks, they can be combined to add variety to your yoga workouts. You may notice that we have included a few poses that are also in TheYogaDeck.These are basic poses that are inte- gral to the flow of a yoga series. On some, we've added a variation; others are classic yoga postures that a yoga rou- tine couldn’t possibly do without. Each card features illustration(s) on one side; the reverse states the pose name in English as well as in Sanskrit when appropriate, gives concise but detailed instructions, and includes a list of the physical and emotional benefits. Finally, an affirmation is offered, chosen specifically to complement each card, truly uniting body, mind, and spirit. The cards are numbered for those who wish to do an entire yoga session. However, those with less time can select just a few poses or perhaps only a breathing exercise and a meditation. Search for a favorite card or close your eyes and select one at random. If you have a specific area you would like to concentrate on, we also recommend particular sequences for you to try. Remember, the deck is portable—bring it with you on vacation, to the office . . . anywhere! POSTURES AND WARM-UPS Always begin every yoga session with several warm-up cards, even if your time is limited. It is important for the muscles in your neck, shoulders, arms, back, and legs to be awake and ready when you start the poses. When you do the postures, take your time and rest between each one; identify any areas of tightness that now feel more relaxed. As you hold a pose, repeat its affirmation silently a few times, allowing the positive thought to infuse your body and your mind. Don’t forget, yoga is not a competition . . . with others or with yourself. We all have different strengths and levels of flexibility. Hold each pose in “effortless effort,” feeling the stretch without strain or pain. If your muscles tremble or your breathing becomes rapid, don't stretch as far or hold the pose as long. If you feel pain or dizziness, stop. Take a few deep breaths and try the pose again. Don’t overdo it, and don’t worry about how far you stretch, how long you hold the pose, or how quickly you progress. What’s important is releasing tension through correctly held postures, and finding stillness through steady breathing. Approached correctly, yoga is the perfect antidote to our overly busy, stress-filled lives. OM BREATHING, MEDITATION, AND CARDS TheYogaDeckIIincludes several simple yet effective breathing exercises. The breath has been called “the pulse of the mind,” because when we are tense we tend to hold our breath or take shallow and rapid breaths. Conversely, rhythmic breathing calms the mind and slows the central nervous system, decreasing tension and increasing energy. Meditation cards are included to help you deepen your yoga practice by focusing on a spiritual idea or image. When you meditate, sit in a chair with your feet flat on the floor, or sit cross-legged on the floor (on a cushion to help keep your back straight). Read the meditation, then close your eyes and focus on the suggested thought, phrase, or image. Other thoughts will inevitably arise; notice them and return to the meditation or simply focus on your breath. Don’t try to push the thoughts away or let them take over. Allow them to come and go. Meditate for a few minutes at first, gradually increasing the time. The benefits of meditation are well doc- umented: heart rate and respiration slow, blood pressure drops, your mind quiets, your body feels refreshed. Finally, an omcard is included in the deck for use before and/or after the session. Chanting the sound of omis an ancient practice used by many cultures; it is a wonderful way to decrease tension. If you feel self-conscious, repeat the sound silently at first; as you grow more comfortable, increase the length and volume. Feel the tension burn away. A POISE OF THE SOUL Yoga is a way to help attain equilibrium of body, mind, and spirit. Through the regular practice of yoga, this balance is accessible anytime, anywhere. “Yoga,” said Yogi Manadev Desai, “is the yoking of all the powers of body and mind, intellect, will, and emotion. It means a poise of the soul, which enables one to look at life in all its aspects evenly.” ABOUT US OLIVIA H. MILLER is a freelance writer and has been a stu- dent of yoga for over 25 years. She is the author of The YogaDeck,TheStretchDeck,ThePrenatalYogaDeck,and TheFengShuiDeck,also from Chronicle Books. KATHERINE TRAINOR is a teacher of yoga and a practitioner of PhoenixRisingYogaTherapy,with 30 years of experience in the education and practice of yoga. She collaborated with Olivia on TheYogaDeck. NOTE: Not all exercises are suitable for everyone. Your physical condition and health are important factors in determining which yoga exercises, positions, and advice may be appropriate. This or any other exercise program may result in injury. The author, consultant, and publisher of this deck disclaim any liability from any injury that may result from the use, proper or inproper, of any exercise or advice contained in this deck. Please consult your professional health care provider for information and advice on the suitability of your exercise program. CONTENTS Breath Cards Abdominal Lift (tones abdominal muscles, aids digestion) Alternate Nostril Breath (calms and balances energies) Breath of Fire with Raised Thumbs (purifies and recharges) Chin Press Breath (improves willpower and concentration) Cooling Breath (cleanses body of toxins) Humming Bee Breath (calms mind) Warm-Up Cards (a) Alternate Knee Hugs (stretches lower back muscles) (b) Figure 8s (reduces lower back tightness) (c) Shoulder Circles and Twists (improves flexibility in upper body) (d) Neck Rolls (relieves tension in neck) (e) Chopping Wood (increases circulation) (f) Water Wheel (releases tension in pelvic area) Om Card (1) Om (creates total peace) Posture Cards (2) Mountain (aligns spine, aids posture) (3) Standing Squat (energizes body) (4) Eagle (stimulates inner organs) (5) Balancing Stick (firms legs, buttocks, shoulders, and arms) (6) Dancer’s Pose (strengthens and tones leg muscles) (7) Separated Leg Stretch (stretches back and leg muscles) (8) Modified Proud Warrior (restores balance) (9) Archer’s Pose (steadies nerves) (10) Extended Triangle (increases strength, flexibility, and stamina) (11) Thunderbolt (calms, promotes serenity) (12) Turtle (stretches groin muscles) (13) Kneeling Lunge with Twist (relieves lower back pain) (14) Camel (stretches spine, stimulates thyroid) (15) Kneeling Yoga Mudra (loosens upper torso) (16) Pigeon (opens hips and chest) (17) Balancing the Cat (improves balance) (18) Child (rejuvenates and relaxes) (19) Threading the Needle (loosens back, shoulders, and neck) (20) Downward Dog (stretches hamstrings and tendons) (21) Full Locust (tones and strengthens back of torso and legs) (22) Cross Bow (massages abdominal organs, improves digestion) (23) Half Shoulderstand (aids metabolism and complexion) (24) Plough (nourishes complexion, stretches back leg muscles) (25) Two-Legged Plank (relieves tension in neck and shoulders) (26) Boat (increases stamina, tones abdominal muscles) (27) Crab (strengthens arms and wrists) (28) Reclining Spinal Twist (calms mind and nervous system) (29) Supine Butterfly (opens hips, increases flexibility) (30) Head-to-Knee Pose (stretches entire back) (31) Shoulder Release (relieves tension in neck and shoulders) (32) Corpse (provides complete relaxation) Meditation Cards Abundance Meditation Candle Gazing Meditation Connecting Breath Meditation Earth and Sun Meditation Eye Circle Meditation Inner Guidance Meditation Recommended Sequences Foranall-overstretch:Separated Leg Stretch (7), Extended Triangle (10), Kneeling Lunge with Twist (13), Cross Bow (22), Kneeling Yoga Mudra (15). Note: Be sure to begin with several warm-up poses and a breath exercise. Formoreenergy:Breath of Fire with Raised Thumbs, Chopping Wood (e), Standing Squat (3), Archer’s Pose (9), Two-Legged Plank (25) Forincreasedflexibility:Figure 8s (b), Supine Butterfly (29), Threading the Needle (19), Pigeon (16), Turtle (12) Forstrength:Boat (26), Crab (27), Downward Dog (20), Modified Proud Warrior (8), Dancer’s Pose (6) Forimprovedbalance:Alternate Nostril Breath, Balancing the Cat (17), Eagle (4), Balancing Stick (5), Thunderbolt (11) Forbackpainrelief:Alternate Knee Hugs (a), Camel (14), Full Locust (21), Child (18), Reclining Spinal Twist (28) Forrelaxationandstressrelief:Humming Bee Breath, Shoulder Release (31), Reclining Spinal Twist (28), Half Shoulderstand (23), Corpse (32) Abdominal Lift (Uddiyana Bandha) • Stand with feet and knees facing outward, knees slightly bent. • Place hands on thighs with fingers and thumbs facing in. Bend slightly at the waist. • Inhale deeply. Exhale all the air out of the lungs. • “Lift” the abdomen by pulling it in and up. • Keep the abdominal muscles contracted and, while hold- ing the breath out, “pump” the abdomen in and out forcefully and rhythmically 10 to 15 times. • Repeat the cycle twice more. My inner resolve remains strong and alive. BENEFITS: • Tones the muscles of the abdomen • Stimulates the abdominal and intestinal organs • Aids digestion and elimination NOTE: Do this breath on an empty stomach. This page intentionally left blank