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Index
Cover Image
Title Page
Acknowledgments
Table of Contents
Introduction Yoga: Tradition and Innovation
Chapter 1. Yoga and the Ball—A Dynamic Duet
Chapter 2. The Body and the Breath
Breath Check
Diaphragmatic Breathing
Modified Child Pose (Mudhasana)
Prana Power
Prayer Breath
Chapter 3. Finding Postural Ease with Yoga Ball Asanas
Postural Setup: Ideal Alignment
Tummy Compressions
Half Plank with Uddiyana Bhanda
Abdominal Squeeze (Akunchan Prasarana)
Meditative Yogi
Chapter 4. That All-Important Warm-Up
Sun Salutation (Surya Namaskar)
Chapter 5. Yoga Asanas—Striking the Balance Between Strength and Flexibility
Standing Forward Fold (Uttanasana)
Seated Forward Fold
Cobra (Bhujangasana)
Down Dog (Adhomukha Svanasana)
Reverse, or Inclined, Plank (Purvottanasana)
Camel Pose (Ustrasana)
Forward Fold with Spinal Twist (Prasarita Padottanasana 1)
Yoga Chair Pose (Uktatasana)
Bow Pose (Dhanurasana)
Crow Pose (Kakasana)
Modified Locust Pose (Salabhasana)
Side Plank or Arm Balance (Vashishthasana)
Boat Pose (Paripurna Navasana)
Bridge Pose (Sethu Bhandasana)
Warrior 1 (Virabhadrasana 1)
Warrior 2 (Virabhadrasana 2)
Extended Side Angle (Parshvakonasana)
Warrior 1 with Prayer Twist
Chapter 6. Body Balance, Mind Balance
Knee Lift
Tree Pose (Vrikshasana)
Eagle Pose (Garudasana)
Side Plank (Vashishthasana)
Half Moon (Ardha Chandrasana)
Hand to Big Toe Posture (Utthita hasta Padangusthasana)
King Dancer (Natarajasana)
Candle Pose (Vaparita Karani Mudra)
Warrior 3 (Virabhadrasana 3)
Chapter 7. The Advanced Postures
Supine Straight Leg Spinal Twist
Yoga Chair Pose with Squat
Balancing Yogi
Yoga Plank with Arm Work
Yoga Plank with Push-Ups
Advanced Prayer Roll Out
Advanced Bridge with Roll Out
Advanced Bridge with Roll Out and Leg Raise
Side-Lying Plank
Side-Lying Plank with Twist
Advanced Down Dog
Yoga Plank Hover
Rolling Tabletop
Chapter 8. Relaxation and Restoration
Modified Fish (Matsyasana)
Yoga Side Stretch
Standing Cat (Bidalasana)
Lion Pose (Simhasana)
Neck Stretch
Spinal Twist (Maricyasana)
Kneeling Cat (Bidalasana)
Thread the Needle
Pigeon Pose (Raja Kapotasana)
Reclined Hamstring Stretch (Supta Padangusthasana)
Cobbler Pose (Baddha Konasana)
Reclining Spinal Twist
Rocking Child Pose
Rocking Child Pose with Neck Massage
Hip Lift
Modified Corpse Pose (Shavasana)
Chapter 9. Putting It All Together
Appendix: Major Muscles and Their Functions
Resources
Ball and Video Ordering Information
About the Author
About Inner Traditions • Bear & Company
Books of Related Interest
Copyright & Permissions
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