Essential Yoga by Miller, Olivia H. -- Read -- Imperial Library of Trantor

Index

Cover Half title Title Dedication Copyright Contents Introduction Chapter 1: Breathing Exercises

Alternate Nostril Breath Expansive Breath Belly and Chest Breathing Breath of Fire Breath of Fire with Raised Thumbs Chin Press Breath Complete Breath Cooling Breath Humming Bee Breath Sounding Breath Sucking Breath Sufi Mother’s Breath

Chapter 2: Warm-Ups

Standing Warm-ups

Standing Pelvic Tilt Barrel Movement Torso Twist Chopping Wood Water Wheel Hands-to-Wall Stretch

Kneeling Warm-Ups

Cat and Dog Stretch Side-to-Side Stretch Threading the Needle

Seated Warm-Ups

Neck Rolls Shoulder Shrugs, Circles, and Twists Blade

Supine Warm-Ups

Full Body Stretch Knee Down Twist Knee Hug Alternating Knee Hug Trunk Rotations Trunk Rotations with Raised Arms Spinal Rocking Leg Lifts Alternating Leg Lifts Leg Stretch Pelvic Tilt Pelvic Lift Supine Butterfly

Prone Warm-Ups

Sphinx Windshield Wiper Legs

Chapter 3: Yoga Poses

Standing Yoga Poses

Mountain Standing-on-Toes Half Moon Triangle Modified Proud Warrior Proud Warrior Archer’s Pose Dancer’s Pose Standing Head-to-Knee Standing Side Stretch Tree Balancing Stick Eagle Chair Victory Squat Forward Bend Forward Bend with Twist Supported Forward Bend Yoga Mudra Separated Leg Stretch Bent Knee Pelvic Tilt Abdominal Lift Backbend

Kneeling Yoga Poses

Kneeling Yoga Mudra Balancing the Cat I Balancing the Cat II Gate Kneeling Lunge Kneeling Lunge with Twist Camel

Seated Yoga Poses

Easy Pose Half Lotus Squatting Pose Seated Mountain Seated Half Moon Seated Eagle Thunderbolt Hero Head of Cow Modified Head of Cow Lion Turtle Bound Angle Seated Angle Knee Rocking Bent Knee Sitting Forward Bend Sitting Forward Bend Seated Leg Stretch Seated Head-to-Knee Spinal Twist Modified Spinal Twist Boat Inclined Plane

Prone Yoga Poses

Child Pose Cobra Cross Bow Bow Upward-Facing Dog Half Locust Full Locust Pigeon Frog

Supine Yoga Poses

Through-the-Hole Stretch Bridge Spider Reclining Spinal Twist Reclining Spinal Twist with Extended Legs Reclining Spinal Twist with Crossed Legs Supported Fish Fish Crab Corpse

Inverted Yoga Poses

Downward Dog Half Shoulderstand Full Shoulderstand Plough Legs-Against-Wall Legs-on-Chair

Chapter 4: Meditations

Candle-Gazing Meditation Meditation of Connection Lotus Flower Meditation Mindfulness Meditation Namaha Meditation Ocean Meditation Om Meditation Palming Meditation Walking Meditation Smiling Meditation

Chapter 5: Flowing Routines

Kneeling Sun Salutation Modified Sun Salutation Sun Salutation Moon Salutation Camel Vinyasa Energy Stretch Vinyasa

Chapter 6: Yoga Sessions

Morning Session (35 to 45 minutes) Evening Session (25 to 30 minutes) Lower Back Problems (20 to 30 minutes) General Session (45 minutes to 1 hour) General Session I (1 hour) General Session II (1 hour) General Session (1 to 1½ hours) Inverted Session (1 hour) Dynamic Session (1½ hours) Preparation for Sun Salutation (1½ hours)

Chapter 7: Recommended Sequences

For Specific Conditions

All-Over Stretch Anxiety/Tension Relief Back Pain Relief Balance and Concentration Complexion (Fountain of Youth) Cold Prevention Depression Relief Energy Boost Flexibility Headache/Eye Strain Relief Hip Discomfort Relief Immune System Boost Improving Circulation Knee Strengthener Menstrual Cramps Relief Mental Fatigue Relief Mood Enhancers Over 60 Prenatal Relaxation and Stress Relief Respiratory Ailments Relief Sciatica Relief Strength Toxin Flush Upper Back / Neck Pain Relief Relief for Varicose Veins Wake-Up Poses Weight-Bearing Sequence Winding Down Poses

For Specific Activities

Bicycling Body Work Dancing Fun with Kids Golfing Hiking Office Work Racquet Sports Rowing Running Skiing Swimming Tennis Traveling and Commuting Weight Training

Miscellaneous Sequences

Author’s Favorites Yoga Consultant’s Favorites Top-10 Essential Poses Don’t Just Sit There, Do Yoga!

References Index

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