CONTENTS

INTRODUCTION 6

Part One: The Foundation 11

A Brief History of Yoga 12

The Branches of Yoga 18

Yoga Styles 22

Part Two: Yoga Poses 35

Sun Salutation 38

Standing Poses 56

Balancing Poses 70

Seated Poses, Twists, and Abdominal Strengtheners 82

Forward Bends and Hip Openers 94

Backbends 104

Inversions 118

Resting Poses 124

Part Three: Yoga Philosophy 133

The Eight-Limbed Path 134

The Five Yamas 146

The Five Niyamas 152

Part Four: Beyond the Poses 159

Breathing 162

Meditation 166

Mantras 172

Mudras 174

Bandhas 178

Chakras 180

Part Five: Yoga Off the Mat 191

Yoga at Work and School 194

Yoga in Transit 196

Yoga in Relationships 200

Yoga at Rest 202

RESOURCES 206

INDEX 208