1. Basic Yoga Postures and Series in a Day for Dummies Larry Payne (Yoga General)

Basic Yoga Postures & Series FOR DUMMIES

in a day Georg Feuerstein, PhD Larry Payne, PhD

Basic Yoga Postures & Series In A Day FOR DUMMIES

by Georg Feuerstein, PhD and Larry Payne, PhD

WILEY John Wiley & Sons, Inc.

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Table of Contents

Introduction 1

What You Can Do In A Day 1 Foolish Assumptions 2 Icons Used in This Book 2

Chapter 1: The Ins and Outs of Yoga and Breathing .. 3

A Brief Introduction to Yoga 4 Breathing Your Way to Good Health 5 Taking high-quality breaths 6 Relaxing with a couple of deep breaths 7 Practicing safe yogic breathing 7 Reaping the benefits of yogic breathing 8 Breathing through your nose (most of the time) 9 What if I can't breathe through my nose? 9 How about breathing through my nose all the time? 9 The Mechanics of Yogic Breathing 10 Appreciating the complete yogic breath 11 Belly breathing 11 Belly-to-chest breathing 12 Chest-to-belly breathing 13 Starting out with focus breathing 15 Realizing the power of a pause 16 Partners in Yoga: Breath and Postural Movement 16

Chapter 2: Please, Be Seated 19

Understanding the Philosophy of Yoga Postures 20 Looking at the Many Variations of Sitting. 21 Chair-sitting posture 21 The easy posture: Sukhasana. 23 The thunderbolt posture: Vajrasana 24

Chapter 3: Standing Tall. 27

Standing Strong. 27 Exercising Your Options 28 Mountain posture: Tadasana 29 Standing forward bend: Uttanasana 30 Triangle posture: Utthita trikonasana 32

iv Basic Yoga Postures & Series In A Day For Dummies

Warrior I: Vira Bhadrasana I. 33 Warrior II: Vira Bhadrasana II 34 Standing spread-legged forward bend: Prasarita pada uttanasana 36 Downward-facing dog: Adhomukha shvanasana 37

Chapter 4: Steady as a Tree: Mastering Balance 39

Getting to the Roots of the Postures 39 Balancing Postures for Graceful Strength 40 Warrior at the wall: Vira Bhadrasana III variation 41 Balancing cat 42 The tree posture: Vrikshasana 43 The karate kid 44 Standing heel-to-buttock 45

Chapter 5: Dynamic Posture: The Sun Salutation 47

Gliding Through the 7-Step Kneeling Salutation 48 Advancing to the 12-Step Sun Salutation 50

Chapter 6: A Recommended Beginners' Routine 53

Starting Off Slowly and Wisely 53 Trying Out a Fun Beginners' Routine 54 Corpse posture 54 Lying arm raise. 55 Knee-to-chest posture 56 Downward-facing dog 56 Child's posture. 57 Warrior I. 58 Standing forward bend 59 Standing spread-legged forward bend 60 The karate kid 61 Corpse posture redux 62

Chapter 7: Where to Go from Here 63

Taking Your First Steps 63 Visiting dummies.com 64

Introduction

M ore than 15 million Americans practice Yoga of one kind or another, and many more millions of Yoga prac- titioners live in other parts of the world. Yoga isn't a fad. It has been around in the West for well over a hundred years and has a history of approximately five millennia. It's clearly here to stay.

Yoga has brought health and peace of mind to millions of people, and it can do the same for you. We encourage you to get to know Yoga with Basic Yoga Postures & Series In A Day For Dummies as your guide.

What you Can Do In A Day The goal of Basic Yoga Postures & Series In A Day For Dummies is to introduce you to the basic postures, series, and breath- ing techniques of Yoga. If you know anything about Yoga, you probably know that it encompasses all aspects of life: mind, body, and spirit. Here, we focus exclusively on the fitness aspects and do so in small chunks. We give you sitting and standing postures, balance postures, the common sun saluta- tion, and a routine for beginners. The beauty of this setup is that you can spend a few minutes focusing on breathing tech- niques or take more time to practice the postures.

To help you work your way through this book, we've set up a few conventions:

In English, you customarily write yoga in lowercase let- ters. However, throughout this book, we write the word with an initial capital letter - Yoga - to emphasize that Yoga is a self-contained system or tradition, like Zen, Hinduism, or Buddhism. The adjective of Yoga is yogic. Yoga is made up of many branches. The focus of this book is on Hatha (pronounced haht-ha) Yoga, which works primarily with the body through postures, breathing exercises, and other similar techniques. We use the words pose and posture interchangeably, although we use posture in the names of specific postures.

2 Basic Yoga Postures & Series In A Day For Dummies

A final note: For your safety, be sure to read all the instructions when getting ready to practice the exercises. Don't just glance at the illustrations and think you can leap right in. Although the illustrations are very helpful tools, they don't give you the whole story needed to practice safe and effective Yoga.

Foolish Assumptions We've made some general assumptions about you, the reader. First, we assume that you're interested in reaping some ben- efits from practicing Yoga. Second, we assume that you don't have much (if any) experience with Yoga. Finally, we assume that you're curious and willing to find out more. If you fall into any of these categories, Basic Yoga Postures & Series In A Day For Dummies is for you!

lcons Used in This Book

Throughout this book, you may notice little pictures in the margins. You can use these icons as helpful pointers to infor- mation you don't want to miss. Following is a list of icons used in this book: TIP This icon points you toward helpful information that can make your yogic journey a little smoother.

WARNING! Be sure to check out the information marked by this icon; it points out potential dangers you want to avoid.

MEMBER The paragraphs sitting next to this baby are pretty note- REM worthy. You may want to jot them down somewhere or highlight them for later reference.

KERCISE This icon encourages you to stop and practice the postures we describe in the chapters. Moving through the poses may take more or less than five minutes, and that's just fine. Just 5-MINU

move through them at a pace that feels comfortable to you.

AE MOR When you see this icon, head to this book's companion web- site at www.dummies.com/inaday/basicyogapostures andseries. Online, you'll find more-detailed information EXPL about topics that we cover in the book.

Chapter 1

The Ins and Outs of Yoga and Breathing

In This Chapter Understanding what Yoga is all about Appreciating the health benefits of yogic breathing Detailing yogic breathing mechanics Linking breath and postural movement

L oga is a complex discipline of fitness training, breathing, and meditation practices. However, most Westerners come to Yoga for the fitness aspect, and that's what we focus on throughout this book. In the interest of enlightenment, so to speak, we begin this chapter by giving you a quick over- view of Yoga as a whole. If you decide to explore these other aspects, we encourage you to pick up the most recent edition of Yoga For Dummies (Wiley), in which we cover these topics in greater depth.

A main component of Yoga is proper breathing. The masters of Yoga discovered the usefulness of the breath thousands of years ago and in Hatha Yoga have perfected a system for the conscious control of breathing; in this chapter, we share their secrets with you. In the ancient Sanskrit language, the word for breath is the same as the word for life - prana (pro- nounced prah-nah) - which gives you a good clue about how important Yoga gurus think breathing is for your well-being. Practicing Yoga without prana is like putting an empty pot on the stove and hoping for a delicious meal. In this chapter, we show you how to use conscious breathing in conjunction with the Yoga postures.

4 Basic Yoga Postures & Series In A Day For Dummies

A Brief Introduction to yoga Yoga arises from a tradition that's been around for 5,000 years. Yoga includes physical exercises that look like gymnas- tics. These postural exercises help you become or stay fit and trim, control your weight, and reduce your stress level. Yoga also offers a whole range of meditation practices, including breathing techniques that exercise your lungs and calm your nervous system or charge your brain and the rest of your body with delicious energy.

You can also use Yoga as an efficient system of healthcare that has proven its usefulness in both restoring and main- taining health. Yoga continues to gain acceptance within the medical establishment; more and more physicians are recom- mending Yoga to their patients not only for stress reduction but also as a safe and sane method of exercise and physical therapy (notably, for the back and knees).

But Yoga is more than even a system of preventative or restorative healthcare. Yoga looks at health from a broad, holistic perspective that's only now being rediscovered by avant-garde medicine. This perspective appreciates the enor- mous influence of the mind - your psychological attitudes - on physical health.

Although Yoga can be practiced through several different approaches, we focus on Yoga as fitness training - a form of Yoga known as Hatha Yoga - which is the most popular way that Westerners practice Yoga. Yoga as fitness training is concerned primarily with the physical body's flexibility, resil- ience, and strength. Fitness is how most newcomers to Yoga encounter this great tradition.

Many who practice Yoga strive to cultivate personal aware- ness and relaxation through the movements:

V Awareness is the peculiarly human ability to pay close attention to something, to be consciously present, and to be mindful. Yoga is attention training. To see what we mean, try this exercise: Pay attention to your right hand for the next 60 seconds. That is, feel your right hand and do nothing else. Chances are, your mind is drifting off after only a few seconds. Yoga asks you to rein in your attention whenever it strays.

Chapter 1: The Ins and Outs of Yoga and Breathing 5

V Relaxation is the conscious release of unnecessary, and therefore unwholesome, tension in the body.

DEMEMBER Both awareness and relaxation go hand in hand in Yoga. Without bringing awareness and relaxation to Yoga, the exer- cises are merely exercises - not yogic exercises.

Conscious breathing is often added to awareness and relaxation as a third foundational practice. Normally, breathing happens automatically. In Yoga, you bring awareness to this act, which then makes it a powerful tool for training your body and your mind. The rest of this chapter focuses on yogic breathing.

Breathing Your Way to Good Health

Think of your breath as your most intimate friend. Your breath is with you from the moment you're born until you die. In a given day, you take between 20,000 and 30,000 breaths. Most likely, barring any respiratory problems, you're barely aware of your breathing. Although the automatic nature of breathing is part of the body's machinery that keeps you alive, having breathing occur automatically isn't necessarily to your advan- tage; automatic doesn't always mean optimal. In fact, most people's breathing habits are quite poor and greatly to their disadvantage. Poor breathing is known to cause and increase stress. Stress, in turn, shortens your breath and increases your level of anxiety.

You can help alleviate stress through the simple practice of yogic breathing. Among other things, breathing loads your blood with oxygen, which, by nourishing and repairing your body's cells, maintains your health at the most desirable level. Shallow breathing, which is common, doesn't very efficiently oxygenate the ten pints of blood circulating in your arteries and veins. Consequently, toxins accumulate in the cells. Before you know it, you feel mentally sluggish and emotionally down, and eventually organs begin to malfunction. Is it any wonder that the breath is the best tool you have to profoundly affect your body and mind?

6 Basic Yoga Postures & Series In A Day For Dummies

EMEMBER Bad breath is improved by brushing your teeth regularly and occasionally sucking on a mint. Bad breathing, however, is a bad habit that requires a bit more to change: You must retrain your body through breath awareness.

In Yoga, consciously regulated breathing has three major applications. Use it

In conjunction with the various postures to achieve the deepest possible effect and to prepare the mind for meditation.

As breath control (called pranayama, pronounced prah-nah-yah-mah) to invigorate your vitality. As a healing method in which you consciously direct the breath to a particular part or organ of the body to remove energetic blockages and facilitate healing. This practice is Yoga's gentle version of acupuncture.

Taking high-quality breaths TE EXERCISE Before you jump right in and make drastic changes to your method of breathing, take a few minutes to assess your cur- 5-MI/ rent breathing style. Ask yourself the following questions:

Is my breathing shallow (my abdomen and chest barely move when I fill my lungs with air)? Do I often breathe erratically (my breathing rhythm isn't harmonious)?

Do I easily get out of breath?

Is my breathing labored at times? Do I hold my breath in stressful situations? Do I generally breathe too fast?

If your answer to any of these questions is yes, you're an ideal candidate for yogic breathing. Even if you didn't answer yes, practicing conscious breathing still benefits your mind and body.

TIP You may find it helpful to keep a log of your breathing habits over the course of a couple of days, noting how your breath- ing changes in accordance with the situations around you and your states of mind.

Chapter 1: The Ins and Outs of Yoga and Breathing 7

Relaxing with a couple of deep breaths Think about the many times you've heard someone say "Now just take a couple of deep breaths and relax." This recom- mendation is so popular because it really works! Pain clinics across the country use breathing exercises for pain control. Childbirth preparation courses teach Yoga-related breath- ing techniques to both parents to aid the birthing process. Moreover, since the 1970s, stress gurus have taught yogic breathing to corporate America with great success.

TE EXERCISE Yogic breathing is like texting your nervous system with the message to relax. One easy way to experience the effect of 5-MI simple breathing is to try the following exercise:

1. Sit comfortably in your chair. 2. Close your eyes and visualize a swan gliding peace- fully across a crystal-clear lake. 3. Now, like the swan, let your breath flow along in a long, smooth, and peaceful movement, ideally through your nose. If your nose is plugged up, try to breathe through your nose and mouth, or just through your mouth. 4. Extend your breath to its comfortable maximum for 20 rounds; then gradually let your breath return to normal. 5. Afterward, take a few moments to sit with your eyes closed and notice the difference in how you feel overall. Can you imagine how relaxed and calm you'd feel after 10 to 15 minutes of conscious yogic breathing?

Practicing safe yogic breathing

As you look forward to the calming and restorative power of yogic breathing, take time to reflect on a few safety tips that can help you enjoy your experience:

8 Basic Yoga Postures & Series In A Day For Dummies

If you have problems with your lungs (such as a cold or asthma) or if you have a heart disease, consult your physician first before embarking on breath control, even under the supervision of a Yoga therapist (unless he or she happens to be a physician as well). Don't practice breathing exercises when the air is too cold or too hot. Avoid practicing in polluted air, including the smoke from incense. Whenever possible, practice breath con- trol outdoors or with an open window. Don't strain your breathing - remain relaxed while doing the breathing exercises. Don't overdo the number of repetitions. Stay within our guidelines for each exercise. Don't wear constricting pants or belts.

Reaping the benefits of yogic breathing

In addition to relaxing the body and calming the mind, yogic breathing offers an entire spectrum of other benefits that work like insurance, protecting your investment in a longer and healthier life. Here are six important advantages of con- trolled breathing:

It steps up your metabolism (which helps with weight control). It uses muscles that automatically help improve your posture, preventing the stiff, slumped carriage character- istic of many older people. It keeps the lung tissue elastic, which allows you to take in more oxygen to nourish the 50 trillion cells in your body.

It tones your abdominal area, a common site for health problems because many illnesses begin in the intestines. It helps strengthen your immune system. It reduces your levels of tension and anxiety.

Chapter 1: The Ins and Outs of Yoga and Breathing 9

Breathing through your nose (most of the time)

No matter what anybody else tells you, yogic breathing typi- cally occurs through the nose, during both inhalation and exhalation. For traditional Yoga practitioners, the mouth is meant for eating and the nose for breathing. We know at least three good reasons for breathing through the nose:

It slows down the breath because you're breathing through two small openings rather than the one big opening in your mouth, and slow is good in Yoga. The air is hygienically filtered and warmed by the nasal passages. Even the purest air contains, at the least, dust particles and, at the worst, all the toxic pollutants of a metropolis.

According to traditional Yoga, nasal breathing stimu- lates the subtle energy center - the so-called ajna-cakra (pronounced ah-gyah-chuk-rah) located near the sinuses in the spot between the eyebrows. This very important location is the meeting place of the left (cooling) and the right (heating) currents of vital energy (prana) that act directly on the nervous and endocrine systems.

What if 1 can't breathe through my nose? Some folks suffer from various physiological conditions that prevent them from breathing through their noses. Of course, Yoga is flexible. If you have difficulty breathing when lying down, try sitting up. The time of day can also make a differ- ence in your ability to breathe. For example, you may be more congested or exposed to more allergens in the morning than in the afternoon. You, of course, can detect the differences.

If you're still not sure how to settle on a comfortable breath- ing method, first try inhaling through your nose and exhaling through your mouth and, failing this, just breathe through your mouth and don't worry about it. Worry is always counterproductive.

How about breathing through my nose all the time? Many Americans participate in more than one kind of physical activity or exercise discipline. Each has its own guidelines and

10 Basic Yoga Postures & Series In A Day For Dummies

rules for breathing, which we suggest you follow. For example, the majority of aerobic activities - running, walking, weight lifting, and so on - recommend that you inhale through the nose and exhale through the mouth. The reason: You need to move a lot of air quickly in and out of your lungs.

TIP In the beginning, save yogic breathing for your Yoga exer- cises. Later, when you become more skillful at it, you may want to adopt nasal breathing during all normal activities. You can then benefit from its calming and hygienic effects throughout the day.

The Mechanics of yogic Breathing Most people are either shallow chest breathers or shallow belly breathers. Yogic breathing incorporates a complete breath that expands both the chest and the abdomen on inha- lation either from the chest down or the abdomen up. Both are valid techniques. (Figures 1-2 and 1-3 later in the chapter show you each of these techniques.)

TIP Yogic breathing involves breathing much more deeply than usual, which in turn brings more oxygen into your system. Don't be surprised if you feel a little lightheaded or even dizzy in the beginning. If this situation happens during your Yoga practice, just rest for a few minutes or lie down until you feel like proceeding. Remind yourself that you don't need to rush.

Some Yoga practitioners think that you can breathe into parts of the body other than the lungs. Not so. You inhale the breath through either your nose or mouth, and it then expands into the lungs. You may perceive that the breath is moving up and down throughout the body, but you're actually feeling muscle contraction. Any suggestion of an up or down movement of the breath is due entirely to the sequence of your muscular control and the flow of your attention.

In both chest and abdominal breathing, the abdomen draws in on exhalation. From a mechanical standpoint, Yogic breathing moves the spine and works the muscles and organs of res- piration, which primarily include the diaphragm, intercostal (between the ribs) and abdominal muscles, and the lungs and

Chapter 1: The Ins and Outs of Yoga and Breathing 11

heart. The diaphragm pulls down when it contracts, which creates more space for the lungs during inhalation. The chest noticeably widens. When the diaphragm relaxes, it moves back into its upward curve, forcing the air out of the lungs.

Appreciating the complete yogic breath If shallow or erratic breathing puts your well-being at risk, the complete yogic breath is your ticket to excellent physical and mental health. If you do no other Yoga exercise, the complete Yoga breath - integrally combined with relaxation - can still be of invaluable benefit to you. It's your secret weapon, except Yoga doesn't advocate the use of force.

EXERCISE Belly breathing Before you jump into practicing the complete yogic breath, try out this exercise: 5-MI

1. Lie flat on your back and place one hand on your chest and the other on your abdomen as in Figure 1-1. Place a small pillow or folded blanket under your head if you have tension in your neck or if your chin tilts upward. Place a large pillow under your knees if your back is uncomfortable.

Photograph by Adam Latham Figure 1-1: Your hand position helps you detect motion during belly breathing.

12 Basic Yoga Postures & Series In A Day For Dummies

2. Take 15 to 20 slow, deep breaths. During inhalation, expand your abdomen; during exha- lation, contract your abdomen but keep your chest as motionless as possible. Your hands act as motion detectors.

3. Pause for a couple of seconds between inhalation and exhalation, keeping the throat soft.

Belly-to-chest breathing In belly-to-chest breathing, you really exercise your chest and diaphragm muscles as well as your lungs and treat your body with oodles of oxygen and life force (prana). When you're done, your cells are humming with energy, and your brain is very grateful to you for the extra boost. You can use this form of breathing before you begin your relaxation practice, before and where indicated during your practice of the Yoga postures, and in fact whenever you feel so inclined through- out the day. You don't necessarily have to lie down as we describe in the following exercise. You can be seated or even walking. After practicing this technique for a while, you may XERCISE TE EXER find that it becomes second nature to you.

Here's how to do belly-to-chest breathing: 5-1

1. Lie flat on your back, with your knees bent and your feet on the floor at hip width, and relax. Place a small pillow or folded blanket under your head if you have tension in your neck or if your chin tilts upward. Place a large pillow under your knees if your back is uncomfortable. 2. Inhale while expanding your abdomen, your ribs and then your chest, as shown in Figure 1-2a. Pause for a couple of seconds. 3. Exhale while releasing your chest and shoulder mus- cles, gently and continuously contracting or drawing in your abdomen, as shown in Figure 1-2b. Pause again for a couple of seconds. 4. Repeat Steps 2 and 3 six to twelve times.

Chapter 1: The Ins and Outs of Yoga and Breathing 13

TIP You can greatly enhance the value of this and other exercises by fully participating with your mind. Feel the air fill your lungs. Feel your muscles work. Feel your body as a whole. Visualize precious life energy entering your lungs and every cell of your body, rejuvenating and energizing you. To help you experience this exercise more profoundly, keep your eyes closed. Place your hands on your abdomen and feel it expand upon inhalation.

Inhale

3 2 1

a

Exhale

1 2 3

b

Photographs by Adam Latham Figure 1-2: The classic Yoga breath.

Chest-to-belly breathing Classically, yoga teachers taught yogic breathing from the abdomen up on inhalation (see the preceding section), which you can see in numerous publications on Yoga. This method works very well for many people. However, in the 1960s, Yoga master T.K.V. Desikachar, with the guidance of his father, the late T. Krishnamacharya, began to adapt the traditional yogic breathing to the needs of his Western students. Think about it! Folks in the West sit in chairs and bend forward too much.

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The daily sitting routine begins in the early morning when they go to the bathroom and then lean over the sink to brush their teeth. They sit at the breakfast table and then again while they commute to their workplaces, where they clock a lot more time sitting in front of a computer or bending over a machine. Finally, in the evening, they go come home and sit down for dinner and afterward, perhaps, sit in front of the television or their computer until their eyes get blurry.

The chest-to-belly breathing emphasizes arching the spine and the upper back to compensate for all this bending forward throughout the day, and it also works very well for moving in and out of Yoga postures. Chest-to-belly breathing is also an excellent energizer in the morning; you can even do it before you hop out of bed. We don't recommend this exercise late at night, though, because it's likely to keep you awake.

TE EXERCISE The following exercise complements the belly-to-chest breath- ing we cover in the preceding section. As with that technique, you can practice the following exercise lying down, seated, or S-MIN

even while walking.

1. Lie flat on your back, with your knees bent and your feet on the floor at hip width, and relax. Place a small pillow or folded blanket under your head if you have tension in your neck or if your chin tilts upward. Place a large pillow under your knees if your back is uncomfortable. 2. Inhale while expanding the chest from the top down and continuing this movement downward into the belly, as shown in Figure 1-3a.

Pause for a couple of seconds. 3. Exhale while gently contracting and drawing the belly inward, starting just below the navel, as illus- trated in Figure 1-3b. Pause for a couple of seconds. 4. Repeat Steps 2 and 3 six to twelve times.

Chapter 1: The Ins and Outs of Yoga and Breathing 15

Inhale

123

a

Exhale

321

b Photographs by Adam Latham Figure 1-3: The new Yoga breath.

Starting out with focus breathing If you have a little difficulty synchronizing yourself with the rhythm of the complete Yoga breathing techniques, you may want to try a simpler method we call focus breathing first. Focus breathing is a great stepping stone to all the other tech- niques. The following list walks you through the phases of focus breathing:

Phase one: During your Yoga practice, simply follow the directions we give you about when to inhale and exhale for each posture, breathe only through the nose, and make the breath a little longer than normal. That's all you have to do! Don't worry about where the breath is start- ing or ending, just breathe slowly and evenly.

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Phase two: After you're used to the phase-one practice, just add a short pause of one or two seconds after inhala- tion and another one after exhalation. Phase three: When you're comfortable with the practices of phases one and two, add drawing the belly in during exhalation without force or exaggeration.

Realizing the power of a pause During your normal shallow breathing, you notice a slight natural pause between inhalation and exhalation. This pause becomes very important in yogic breathing; even though it only lasts one or two seconds, the pause is a natural moment of stillness and meditation. If you pay attention to this pause, it can help you become more aware of the unity between body, breath, and mind - all of which are key elements in your Yoga practice.

Partners in yoga: Breath and Postural Movement

In Hatha Yoga, breathing is just as important as the postures, which we describe in Chapters 2 through 5. How you breathe when you're moving into, holding, or moving out of any given posture can greatly increase the efficiency and the benefits of your practice. Think of the breath as mileage plus. The more you use breathing consciously, the more mileage you gain for your health and longevity. Here are some basic guidelines:

Let the breath surround the movement. The breath leads the movement by a couple of moments; that is, you initiate breathing (both inhalation and exhalation), and then you make the movement. When you inhale, the body opens or expands, and when you exhale, the body folds or contracts. Both the inhalation and the exhalation end with a natural pause.

Chapter 1: The Ins and Outs of Yoga and Breathing 17

In the beginning, let the breath dictate the length of the postural movement. For example, if you're raising your arms as you inhale and you run out of breath before you reach your goal, just pause your breathing for a moment and then bring your arms back down as you exhale. With practice, your breath gradually gets longer. Let the breath itself be your teacher. When your breath sounds labored, you need to back off or come out of a posture. Try to visualize the breath flowing into the area you're working with any given posture.

TIP Normally, when people move they tend to hold or strain their breath. In Yoga, you simply follow the natural flow of the breath. As a rule, adopt this pattern:

Inhale when moving into back bends (as shown in Figure 1-4a). Exhale when moving into forward bends (see Figure 1-4b). Exhale when moving into side bends (see Figure 1-4c). Exhale when moving into twists (as shown in Figure 1-4d).

SOME MORA When you're starting out with Yoga, you may find it challeng- ing to smoothly combine your breath and movements at once. We've posted some pointers at www.dummies.com/inaday/ EXPLOR basicyogaposturesandseries to help you integrate your breathing with the Yoga postures.

18 Basic Yoga Postures & Series In A Day For Dummies

a

b

C

d

Photographs by Adam Latham Figure 1-4: Breathing properly during postures is important.

Chapter 2

Please, Be Seated

In This Chapter Discovering the traditional purpose and benefits of postures Starting out slow and safe with easier postures

Culture greatly influences the way humans sit. People in the Eastern hemisphere favor squatting on their haunches or sitting cross-legged on the floor, but most Westerners are only comfortable sitting on chairs - as you're probably doing right now as you read this book. Actually, your everyday sitting preferences have a decided effect on your capacity to feel steady and comfortable in the Yoga pos- tures, whether standing or sitting.

If you're new to Yoga and its sitting postures, you'll soon dis- cover that a lifetime of chair sitting exacts a stiff price. Your work with the postures in this book can help you gradually improve your floor sitting, but until you're ready to make the transition to the floor, use a chair when you sit for formal practice.

In this chapter, we describe the following sitting postures that you can use for relaxation, meditation, breath control, various cleansing practices, or as a starting point for other postures:

Chair-sitting posture

Easy posture

Thunderbolt posture

REMEMBER Many other sitting postures exist in Yoga; you can gradually add to your basic repertoire as your joints become more flex- ible and your back muscles gain strength.

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Understanding the Philosophy of Yoga Postures

Postures, or asanas (pronounced ah-sah-nahs) in Sanskrit, are probably the part of Yoga that you're most familiar with. They're those poses that look impossible but that are done with ease by many Yoga students. Beyond stretching and increasing strength and flexibility, Yoga postures help you get in tune with yourself, your body, and your environment. Through asanas, you can begin to see yourself as one with your environment.

Yogic postures are more than mere bodily poses - they're also expressions of your state of mind. An asana is poise, com- posure, carriage - all words suggesting an element of balance and refinement. The postures demonstrate the profound connection between body and mind.

Traditional Yoga experts view the body as a temple dedicated to the spirit. They believe that you must keep the body pure and beautiful to honor the spiritual reality it houses. Each posture is another way of remembering that higher principle - commonly called the spirit, divine, or transcendental Self - that the body enshrines.

If you prefer to practice Yoga without such ideas, you can still use posture as a way of connecting with nature at large because your body isn't totally isolated from its environment. Where exactly does your body end, and where exactly does the surrounding space begin? How much does your body's electro- magnetic field extend beyond your skin? How far away did the oxygen particles that are now part of your body originate?

MEMBER According to traditional Yoga manuals, the main purpose of asana is to prepare the body to sit quietly, easily, and steadily 3 for breathing exercises and meditation. The way you sit is an important foundation technique for these practices; when you perform them properly, the sitting postures act as natural tranquilizers for the body, and when the physical vehicle is still, the mind soon follows.

If your knees are more than a few inches higher than your hips when you sit cross-legged on the floor, it's an indication

Chapter 2: Please, Be Seated 21

that your hip joints are tight. If you try to sit for a long while in this position for meditation or breathing exercises, you may very well end up with an aching back. Don't feel bad - you're not alone. Accept your current limitations in this area and use a prop, like a firm cushion or thickly folded blanket, to raise your buttocks off the floor high enough to drop your knees at least level with your hips.

Looking at the Many Variations of Sitting Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventive- ness of Yoga practitioners but also the body's amazing ver- satility. Yet, all you may ever need or want are perhaps half a dozen yogic sitting postures. The following sections describe some good sitting postures and show you how to execute them.

TIP For postures that involve sitting on the floor, raising your but- tocks off the floor on a firm cushion or thickly folded blanket is helpful because it allows you to sit comfortably and stably without slumping.

Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided.

EXERCISE Try each of these postures for five minutes at a time. As you get more familiar with the postures, extend the length of time 5-MINUT you hold them.

Chair-sitting posture Because cultural habits inspire most Westerners to sit in a chair when they meditate, floor sitting is usually something folks have to work up to with practice. Over time, your asana practice can help you build comfort with sitting on the floor for exercises. As Figure 2-1 shows, your ear, shoulder, and hip are in alignment, as viewed from the side. The following steps walk you through the chair-sitting posture:

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1. Use a sturdy, armless chair and sit near the front edge of the seat without leaning against the chair back.

Make sure that your feet are flat on the floor. If they don't quite reach, support them with a block, folded blanket, or a thick book or two.

Photograph by Adam Latham Figure 2-1: The chair-sitting posture.

2. Rest your hands on your knees with your palms down and then close your eyes. 3. Rock your spine a few times, alternately slumping forward and arching back to explore its full range of motion.

Settle into a comfortable upright position midway between the two extremes. 4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over your torso.

Chapter 2: Please, Be Seated 23

The easy posture: Sukhasana According to Yoga master Patanjali, posture should be "steady" (sthira) and "easeful" (sukha). The basic Yoga sitting position is called, appropriately, the easy/easeful posture (sukhasana), which Westerners sometimes call the tailor's seat. We strongly recommend that beginners start their floor-sitting practice with the easy posture, which we illustrate in Figure 2-2.

Photograph by Adam Latham Figure 2-2: Be sure that you're steady and comfortable in the easy posture.

TIP The easy posture is a steady and comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of and actually increase the flexibility in your hips and spine and is therefore a good preparation for more advanced postures.

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Here's how it works:

1. Sit on the floor with your legs straight out in front of you.

Place your hands on the floor beside your hips with your palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out.

2. Cross your legs at the ankles with the left leg on top, the right leg below. 3. Press your palms on the floor and slide each foot toward the opposite knee, until your right foot is underneath your left knee and your left foot is underneath your right knee. 4. Lengthen the spine by stretching your back in an upward motion and balance your head over your torso.

The thunderbolt posture: Vajrasana

TIP The thunderbolt posture is one of the safer sitting postures for students with back problems. Vajrasana increases the flex- ibility of your ankles, knees, and thighs, improves circulation to the abdomen, and is good for digestion.

Use the following steps to practice this posture:

1. Kneel on the floor and sit back on your heels. Position each heel under the buttock on the same side and rest your hands on the tops of your knees with your elbows bent and palms down. 2. Lengthen your spine by stretching your back in an upward motion, balance your head over your torso, and look straight ahead as shown in Figure 2-3.

Chapter 2: Please, Be Seated 25

Photograph by Adam Latham Figure 2-3: A safe sitting posture for lower back problems.

TIP If you have trouble sitting back on your heels because of tightness in your thigh muscles or pain in your knees, put a cushion or folded blanket between your thighs and calves. Increase the thickness of your lift until you can sit down com- fortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them.

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Chapter 3

Standing Tall

In This Chapter Standing as an art Singing praises of standing postures Practicing standing postures

tanding upright is a uniquely human trait, and Yoga is a uniquely human practice. In this chapter, we discuss standing from the Yoga perspective, with an emphasis on the difference between just standing and the more quintes- sential version of standing. The simple act of standing upright brings your spine, muscles, tendons, and ligaments into play. Ordinarily, these parts do their assigned tasks quite automati- cally. But in order to stand efficiently and elegantly, you also need to bring awareness to the act, and that's where Yoga enters the picture.

In this chapter, we give you common and favored Yoga stand- ing postures to practice. They can help you discover the art of standing consciously, efficiently, and beautifully.

Standing Strong The standing postures are a kind of microcosm of the practice of asana as a whole; you may hear that you can derive every- thing you need to know to master your physical practice from the standing postures, which are the foundation of asana. The standing postures help you strengthen your legs and ankles, open your hips and groin, and improve your sense of balance. In turn, you develop the ability to "stand your ground" and to "stand at ease," which is an important aspect of the yogic lifestyle.

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TIP The standing postures are very versatile. You can use them in the following ways:

As a general warm-up for your practice

In preparation for a specific group of postures (we like to think of the standing forward bends, for example, as a kind of on-ramp to the seated forward bends)

For rest

As the main body of your practice

TIP You can creatively adapt many postures from other groups to a standing position, which you can then use as a learn- ing tool or for therapeutic purposes. Take, for example, the well-known cobra posture, a back bend that many beginning students find hard on the lower back. By performing this same posture in a standing position near a wall, you can use the changed relationship to gravity, the freedom of not having your hips blocked by the floor, and the pressure of your hands on the wall to free your lower back. Then you can apply this newly won understanding about the back in your practice of the more-demanding, traditional form of the cobra posture or any other posture that you choose to modify at the wall.

Exercising your Options

In this section, we introduce you to several standing postures, describe the step-by-step process for each exercise, and dis- cuss the benefits. Here are a few tips before you get started with the standing postures:

Many of these postures start in the mountain posture, so be sure to check out the "Mountain posture: Tadasana" section.

Follow the instructions for each exercise carefully, includ- ing the breathing. Always move into and out of the posture slowly and pause after the inhalation and exhalation (flip to Chapter 1 for more on breathing). Complete each posture by relaxing and returning to the starting place. When you bend forward from all the standing postures, start with your legs straight (without locking your knees)

Chapter 3: Standing Tall 29

and then soften your knees when you feel the muscles pulling in the back of your legs. Choose one of these ways to come up out of a standing forward bend:

· The easiest and safest way is to roll your body up like a rag doll, stacking your vertebrae one on top of another with your head coming up last. · You can increase the difficulty by bringing your arms up from the sides like wings as you inhale and raise your back.

TE EXERCISE Work through the steps for each posture we describe in the following sections. Go slowly and focus on your movements 5-MINUT and breathing. Spend about five minutes on each posture.

Mountain posture: Tadasana

The mountain posture is the foundation for all the standing postures. Tadasana aligns the body, improves posture and balance, and facilitates breathing. Although this exercise is commonly called the mountain posture, the name for this position is actually palm posture, from the Sanskrit word tada (pronounced tah-dah). Some authorities also refer to this exercise as the tree posture. Here's how it works:

1. Stand tall but relaxed with your feet at hip width (down from the sits bones, not the outer curves) and hang your arms at your sides, palms turned toward your legs. The sits bones, also known as the ischial tuberosity, are the bony parts you feel underneath you when you sit up straight on a firm surface. 2. Visualize a vertical line connecting the opening in your ear, your shoulder joint, and the sides of your hip, knee, and ankle. Look straight ahead with your eyes open or closed, as shown in Figure 3-1. 3. Remain in this posture for six to eight breaths.

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Photograph by Adam Latham Figure 3-1: Start your standing postures with the mountain posture.

Standing forward bend: Uttanasana

The Sanskrit word uttana (pronounced oo-tah-nah) means "extended," and this posture certainly fills that bill. The stand- ing forward bend (see Figure 3-2) stretches the entire back of the body and decompresses the neck (makes space between the vertebrae).

In the upright posture, the cervical spine and the neck mus- cles work hard to balance the head. Because most people generally don't pay enough attention to this part of their anat- omy, they tend to accumulate a lot of tension in their necks, which can lead to headaches. This posture frees the cervical spine and allows the neck muscles to relax. It also improves overall circulation and has a calming effect on the body and mind. The following steps walk you through the process. WARNING! Be very careful of all forward bends if you have a disc problem. If you're unsure, check with your doctor or health professional.

Chapter 3: Standing Tall 31

1. Start in the mountain posture and, as you inhale, raise your arms forward and then up overhead (see Figure 3-2a). 2. As you exhale, bend forward from your hips.

When you feel a pull in the back of your legs, soften your knees and hang your arms. 3. If your head isn't close to your knees, bend your knees more. If you have the flexibility, straighten your knees but keep them soft. Relax your head and neck downward as Figure 3-2b illustrates.

4. As you inhale, roll up slowly, stacking the bones of your spine one at a time from bottom to top and then raise your arms overhead. Rolling is the safest way to come up. If you don't have back problems, after a few weeks you may want to try the second technique we mention earlier in this section.

5. Repeat Steps 1 through 4 three times and then stay in the folded position (Step 3) for six to eight breaths.

a b Photographs by Adam Latham Figure 3-2: The standing forward bend.

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Triangle posture: Utthita trikonasana

The Sanskrit word utthita (pronounced oot-hee-tah) means "raised" and trikona (pronounced tree-ko-nah) means "triangle." The latter term is often mispronounced as try-ko-nah. The triangle posture stretches the sides of your spine, the backs of your legs, and your hips. It also stretches the muscles between your ribs (the intercostals), which opens the chest and improves breathing capacity. Just follow these steps:

1. Stand in the mountain posture, exhale, and step out to the right about 3 to 31/2 feet (or the length of one leg) with your right foot. 2. Turn your right foot out 90 degrees and your left foot 45 degrees. An imaginary line drawn from the right heel (toward the left foot) should bisect the arch of the left foot. 3. Face forward and, as you inhale, raise your arms out to the sides parallel to the line of the shoulders (and the floor) so that they form a T with the torso (see Figure 3-3a). 4. As you exhale, reach your right hand down to your right shin as close to the ankle as is comfortable for you and then reach and lift your left arm up. Bend your right knee slightly as shown in Figure 3-3b if the back of your leg feels tight. As much as you can, bring the sides of your torso parallel to the floor. 5. Soften your left arm and look up at your left hand. If your neck hurts, look down or halfway down at the floor.

2. Repeat Steps 3 through 5 three times and then stay in Step 5 for six to eight breaths. Repeat the same sequence on the left side.

SOME MORE To watch a video that walks you through the triangle posture, go to www.dummies.com/inaday/basicyogapostures andseries. EXPLO

Chapter 3: Standing Tall 33

b Photographs by Adam Latham Figure 3-3: The side-bending triangle opens the chest so you can breathe deeply.

Warrior 1: Vira Bhadrasana 1

The Sanskrit word vira (pronounced vee-rah) is often trans- lated as "hero" and bhadra (pronounced bhud-rah) means "auspicious." This posture, also known as just warrior, strengthens your legs, back, shoulders, and arms; opens your hips, groin, and chest; increases strength and stamina; and improves balance. As its name suggests, this posture instills a feeling of fearlessness and inner strength. The following steps get you going:

1. Stand in the mountain posture and, as you exhale, step forward approximately 3 to 31/2 feet (or the length of one leg) with your right foot (see Figure 3-4a). Your left foot turns out naturally, but if you need more stability, turn it out more (so your toes point to the left). 2. Place your hands on the top of your hips and square the front of your pelvis; release your hands and hang your arms. 3. As you inhale, raise your arms forward and over- head and bend your right knee to a right angle (so the knee is directly over the ankle and the thigh is parallel to the floor), as shown in Figure 3-4b.

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If your lower back is uncomfortable, lean the torso slightly over the forward leg until you feel a release of tension in your back. 4. As you exhale, return to the starting place in Figure 3-4a; soften your arms and face your palms toward each other, looking straight ahead. 5. Repeat Steps 3 and 4 three times and then stay in Step 3 for six to eight breaths. 6. Repeat Steps 1 through 5 on the left side.

a b Photographs by Adam Latham Figure 3-4: The warrior is a position of power and strength.

Warrior 11: Vira Bhadrasana 11

Like the Warrior I posture we cover in the preceding section, Warrior II also strengthens your legs, back, shoulders, and arms. It focuses more on your hips and groin and increases strength and stamina; it also improves balance. Use the fol- lowing steps as your guide.

1. Stand in the mountain posture; exhale, and step out to the right about 3 to 31/2 feet (or the length of one leg) with your right foot.

Chapter 3: Standing Tall 35

2. Turn your right foot out 90 degrees and your left foot 45 degrees. An imaginary line drawn from your right heel toward your left foot should bisect the arch of your left foot. 3. Face forward and, as you inhale, raise your arms out to the sides parallel to the line of your shoulders (and the floor) so they form a T with your torso (see Figure 3-5a). 4. As you exhale, turn your right foot out 90 degrees and bend your right knee over your right ankle so your shin is perpendicular to the floor, as shown in Figure 3-5b. If possible, bring the right thigh parallel to the floor. 5. Repeat Steps 3 and 4 three times, keeping your arms in a T, and then turn your head to the right, look- ing out over your right arm, and stay for six to eight breaths.

3. Repeat Steps 1 through 5 on the left side. WARNING! Be careful not to force your hips open - it may cause prob- lems with your knees (and you don't want that!).

a b Photographs by Adam Latham Figure 3-5: The Warrior II posture.

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Standing spread-legged forward bend: Prasarita pada uttanasana

The Sanskrit word prasarita (pronounced prah-sah-ree-tah) means "outstretched," and pada (pronounced pah-dah) means "foot." This posture, also called the wide-legged standing forward bend, stretches your hamstrings and your adductors (on the insides of the thighs) and opens your hips. The hang- ing forward bend increases circulation to your upper torso and lengthens your spine. Figure 3-6 shows you this posture; here's how you do it:

1. Stand in the mountain posture, exhale, and step your right foot out to the right about 3 to 31/2 feet (or the length of one leg). 2. As you inhale, raise your arms out to the sides paral- lel to the line of your shoulders (and the floor) so they form a T with your torso. 3. As you exhale, bend forward from the hips and soften your knees. 4. Hold your bent elbows with the opposite-side hands and hang your torso and arms. 5. Stay in Step 4 for six to eight breaths.

Photograph by Adam Latham Figure 3-6: A great way to release pressure in your lower back.

Chapter 3: Standing Tall 37

Downward-facing dog: Adhomukha shvanasana

The Sanskrit word adhomukha (pronounced ahd-ho-mook-hah) means "downward facing," and shvan (pronounced shvahn) means "dog." Yoga masters were great observers of the world around them. They particularly noticed the behavior of ani- mals, which is why the dog's leisurely stretching inspired them to create a similar posture for humans.

The practice of downward-facing dog stretches the entire back of your body and strengthens your wrists, arms, and shoulders. This posture is a good alternative for beginning students who aren't yet ready for inversions like the hand- stand and headstand. Because the head is lower than the heart, this asana circulates fresh blood to the brain and acts as a quick pick-me-up when you're fatigued.

1. Start on your hands and knees; straighten your arms, but don't lock your elbows (see Figure 3-7a). Be sure that the heels of your hands are directly under your shoulders, your palms are on the floor with your fingers spread, and your knees are directly under your hips. Emphasize pressing down with your thumbs and index fingers or the inner web of your hand. 2. As you exhale, lift and straighten (but don't lock) your knees.

As your hips lift, bring your head to a neutral position so your ears are between your arms. 3. Press your heels toward the floor and your head toward your feet, as shown in Figure 3-7b. WARNING! Don't complete this step if doing so strains your neck. 4. Repeat Steps 1 through 3 three times and then stay in Step 3 for six to eight breaths. ING! WA Be careful not to hold this posture too long if you have prob- lems with your neck, shoulders, wrists, or elbows.

ME MOR To get a better feel for how to move through this posture, go to www.dummies.com/inaday/basicyogaposturesand series and view the downward-facing dog video. EXPLORE

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a b Photographs by Adam Latham Figure 3-7: Challenge yourself in downward-facing dog, but don't strain.

Chapter 4

Steady as a Tree: Mastering Balance

In This Chapter Understanding the psychology of balance Practicing balancing exercises

alance (called samata [sah-mah-tah] or samatva [sah-mah- tvah] in Sanskrit) is fundamental to Yoga. A balanced approach to life includes being even-tempered and seeing the great unity behind all diversity. Balance translates to being nonjudgmental and treating others with equal fairness, kind- ness, and compassion.

One way to begin to gain this balance is to practice balancing postures. Remember, according to Yoga, body and mind form a working unit. Imbalances in the body are reflected in the mind, and vice versa. This chapter emphasizes the importance of balance in Yoga and offers five postures that provide you with a samata sampling.

Getting to the Roots of the Postures

When you look at a tree, you see only what is above ground - the vertical trunk with its crown of branches and foliage and maybe a few chirping birds. Trees appear to just perch atop the soil, and you wonder how in the world such a top-heavy thing can stay upright.

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Well, everyone knows that the secret of the tree's equilibrium is its underground network of roots that anchor the visible part of the plant solidly into the earth. In the balancing pos- tures, you too can discover how to grow your "roots" into the earth and stand up as steady as a tree.

For Yoga enthusiasts, the balancing postures can be the most fun and the most dramatic of all the postures. Although they're relatively simple, the postures can produce profound effects. As you may expect, they work to improve your overall sense of physical balance, coordination, and grounding. With awareness in these three areas, you can move more easily and effectively, whether you're going about your daily business or are engaged in activities calling for great coordination, such as sports or dance. The yogic balancing postures also have therapeutic applications, such as aiding back problems or retraining whole muscle groups.

TIP When you improve your physical balance naturally, you can expect to enjoy improved mental balance. The balancing postures are exceptional seeds for concentration, and when they're mastered, they create confidence and a sense of accomplishment.

Balancing Postures for Graceful Strength Contemporary life is highly demanding and stressful; if you're not properly grounded, you face a constant risk of being pushed out of balance. Grounding means being centered and firm without being inflexible, knowing who you are and what you want, and feeling that you're empowered to achieve your life goals. A good way to begin your grounding work is by improving your physical sense of balance, which helps you synchronize the movement of your arms and legs, giving you poise. When you can stand and move in a more balanced manner, your mind is automatically affected. You feel more balanced.

A sense of balance is connected with the inner ears. Your ears tell you where you are in space. The ears are also connected with social space; if you aren't well-balanced, you may feel -

Chapter 4: Steady as a Tree: Mastering Balance 41

or actually be - a bit awkward in your social relationships. Balancing and grounding work can remedy this discomfort. Only when you can stand still - in balance - can you also move harmoniously in the world.

The following postures appear in order of easier to more- advanced exercises. If you try the postures individually rather than as part of a sequence, we recommend that you hold each posture for six to eight breaths. Breathe freely through the nose and pause briefly after inhalation and exhalation.

ITE EXERCISE Each posture works one leg and then the other. When you hold the posture for one leg and then switch to the other, the 5-MI posture should take you about five minutes to complete.

Warrior at the wall: Vira Bhadrasana l11 variation

The Sanskrit word vira (pronounced vee-rah) means "hero." Bhadra (pronounced bhud-rah) means "auspicious." This pos- ture improves your overall balance and stability. It strengthens the legs, arms, and shoulders and stretches the thighs - both front and back - and the hips. As with the other one-legged balancing poses, this posture enhances focus and concentra- tion. Check out the following steps:

1. Stand in the mountain posture (see Chapter 3), facing a blank wall about three feet away. 2. As you exhale, bend forward from the hips and extend your arms forward until your fingertips are touching the wall. Adjust yourself so that your legs are perpendicular and your torso and arms are parallel with the floor. 3. As you inhale, raise your left leg back and up until it's parallel to the floor (see Figure 4-1). 4. Stay in Step 3 for six to eight breaths; repeat with the right leg.

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Photograph by Adam Latham Figure 4-1: A safe balancing posture for beginners.

Balancing cat Balancing cat strengthens the muscles along the spine (the paraspinals) as well as the arms and shoulders, and it opens the hips. The posture enhances focus and concentration and also builds confidence.

1. Beginning on your hands and knees, position your hands directly under your shoulders with your palms down, your fingers spread on the floor, and your knees directly under your hips. Straighten your arms, but don't lock your elbows. 2. As you exhale, slide your left hand forward and your right leg back, keeping your hand and your toes on the floor.

2. As you inhale, raise your left arm and right leg to a comfortable height, as Figure 4-2 illustrates. 4. Stay in Step 3 for six to eight breaths and then repeat Steps 1 through 3 with opposite pairs (right arm and left leg).

Chapter 4: Steady as a Tree: Mastering Balance 43

Photograph by Adam Latham Figure 4-2: Extend your arm and leg fully on the ground before you lift them up.

The tree posture: Vrikshasana The Sanskrit word vriksha (pronounced vrik-shah) means "tree." The tree posture improves overall balance, stability, and poise. It strengthens your legs, arms, and shoulders, and opens your hips and groin. Like the other one-legged balancing poses, it also enhances focus and concentration and produces a calming effect on your body and mind. Here's how it works:

1. Stand in the mountain posture (covered in Chapter 3). 2. As you exhale, bend your right knee and place the sole of your right foot, toes pointing down, on the inside of your left leg between your knee and your groin. 3. As you inhale, bring your arms over your head and join your palms together. 4. Soften your arms and focus on a spot 6 to 8 feet in front of you on the floor, as shown in Figure 4-3. 5. Stay in Step 4 for six to eight breaths and then repeat with the opposite leg.

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Photograph by Adam Latham Figure 4-3: Focus on a spot 6 to 8 feet in front of you; concentrate and breathe slowly.

The karate kid

The karate kid improves overall balance and stability. It strengthens the legs, arms, and shoulders and opens the hips. As with the other one-legged balancing postures, the karate kid enhances focus and concentration. Just follow these steps:

1. Stand in the mountain posture, which we describe in Chapter 3. 2. As you inhale, raise your arms out to the sides paral- lel to the line of your shoulders (and the floor) so that they form a T with your torso. 3. To steady yourself, focus on a spot on the floor 10 to 12 feet in front of you. 4. As you exhale, bend your left knee, raising it toward your chest.

Chapter 4: Steady as a Tree: Mastering Balance 45

Keep your right leg straight (see Figure 4-4). 5. Stay in Step 4 for six to eight breaths; repeat with the right knee.

Photograph by Adam Latham Figure 4-4: The karate kid.

Standing heel-to-buttock

The standing heel-to-buttock posture improves your overall balance and stability. This posture strengthens your legs, arms, and shoulders and stretches your thighs. As with the other one-legged balancing poses, this posture enhances focus and concentration. Here's how it works:

1. Stand in the mountain posture (see Chapter 3). 2. As you inhale, raise your left arm forward and overhead.

2. To steady yourself, focus on a spot on the floor 10 to 12 feet in front of you.

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4. As you exhale, bend your right knee and bring your right heel toward your right buttock, keeping your left leg straight. Grasp your right ankle with the right hand as Figure 4-5 illustrates.

5. Stay in Step 4 for six to eight breaths; repeat Steps 1 through 5 with your left foot.

Photograph by Adam Latham Figure 4-5: This pose can improve your balance for the more advanced postures.

Chapter 5

Dynamic Posture; The Sun Salutation

In This Chapter Trying the 7-step sun salutation Experiencing the 12-step sun salutation

he sun has long captured humanity's attention for its life- giving power. Sun worship is one of humankind's first and most natural forms of spiritual expression. But nowhere has this homage to the solar spirit been as well preserved as in India's 10,000-year-old civilization, where to this day millions of people pay respects to the sun as a part of their daily rituals.

You don't have to be a sun worshiper, though, to benefit from Yoga's sun salutation (surya namaskara, pronounced soor-yah nah-mahs-kah-rah). This exercise - a special sequence of postures - is considered so profound many people use it on its own.

The actual technique for and number of steps in the sun salu- tation vary somewhat among the different Yoga schools and organizations. In this chapter, we focus on the best-known form of sun salutation - a 12-step sequence introduced to America in the early 1950s. First, though, we introduce a modified 7-step version you do from a kneeling position; it's ideally suited for those who have yet to develop enough flex- ibility, muscle strength, and fitness for the 12-step version.

SOME MORE If you need a more user-friendly version of the sun salutation than the 7-step version, go to www.dummies.com/inaday/ basicyogaposturesandseries and try the 9-step rejuve- EXPLOF nation sequence. That sequence doesn't require doing any kneeling or taking a long step into or out of a lunge.

48 Basic Yoga Postures & Series In A Day For Dummies

Gliding Through the 7-Step Kneeling Salutation

If you aren't quite ready to tackle the 12-step sun salutation, the following 7-step variation can give you many benefits and also help you get in shape for the standing variety. Use one of the breathing techniques from Chapter 1 and follow these steps.

TIP Just follow your breath - inhale when you're opening, exhale when you're folding. Move slowly, pausing after each inhala- tion and exhalation.

1. Sit on your heels in a bent-knee position, bring your back up nice and tall, and place your palms together in the prayer position with the thumbs touching the sternum (breastbone) in the middle of your chest (see Figure 5-1a). 2. As you inhale, open your palms and slightly raise your arms forward and then up and overhead; raise your buttocks away from your heels, arch your back, and look up at the ceiling, as illustrated in Figure 5-1b. 3. As you exhale, bend forward slowly from the hips, placing your palms, forearms, and then your fore- head on the floor; then pause, relaxing your hip, as Figure 5-1c shows. 4. As you inhale, slide your hands forward on the floor until your arms are extended; then slide your chest forward, bending your elbows slightly, and arch up into Cobra II, as shown in Figure 5-1d. 5. As you exhale, turn your toes under, raise your hips up, extend your legs, and bring your chest down, keeping both hands on the floor for the downward- facing dog (see Figure 5-1e).

Chapter 5: Dynamic Posture: The Sun Salutation 49

Inhale Exhale

a b C

Inhale Exhale

d e

Inhale Exhale

f g

Photographs by Adam Latham Figure 5-1: The 7-step sun salutation.

6. As you inhale, bend your knees to the floor and look straight ahead, as shown in Figure 5-1f.

7. As you exhale, sit back on your heels and return your hands to the saluting position as in Step 1 (see Figure 5-1g).

Repeat the entire sequence 3 to 12 times.

50 Basic Yoga Postures & Series In A Day For Dummies

TIP If you aren't able to sit on your heels in Steps 1 and 7, simply keep your palms in the prayer position and stand on your knees instead. You can also fold a blanket under your knees for comfort.

Advancing to the 12-Step Sun Salutation

To enjoy the greatest benefit from this sequence (as well as all your Yoga postures), execute each part with full participa- tion of your mind. When you stand, really stand; plant your feet firmly on the ground. When you bend or stretch, bend or stretch with complete attention. Your mind makes your practice not only elegant but also potent. Use any of the Yoga breathing techniques from Chapter 1 and follow these steps:

1. Start in a standing position with your feet at hip width and place your palms together in the prayer position with your thumbs touching the sternum (breastbone) in the middle of your chest, as Figure 5-2a illustrates. 2. As you inhale, open your palms slightly and raise your arms forward, up, and overhead; arch your back and look up at the ceiling (see Figure 5-2b). 3. As you exhale, bend forward from the hips, soften your knees, and place your hands on the floor; bring your head as close as possible to your legs, as shown in Figure 5-2c.

2. As you inhale, bend your left knee and step your right foot back into a lunge.

Make sure that your left knee is directly over your ankle and your thigh is parallel to the floor, so that your knee forms a right angle. Look straight ahead; Figure 5-2d gives you a visual of this step. 5. As you exhale, step your left foot back beside the right and hold a push-up position; if your arms tire, bend your knees to the floor and pause on your hands and knees (see Figure 5-2e).

Chapter 5: Dynamic Posture: The Sun Salutation 51

6. Inhale; then, as you exhale, lower your knees (from the push-up), chest, and chin to the floor, keeping your buttocks up in the air, as illustrated in Figure 5-2f. 7. As you inhale, slide your chest forward along the floor and then arch back into Cobra II, as shown in Figure 5-2g. 8. As you exhale, turn your toes under, raise your hips up, extend your legs, and bring your chest down, keeping both hands on the floor, as shown in Figure 5-2h. 9. As you inhale, step your right foot forward between your hands and look straight ahead, as illustrated in Figure 5-2i. 10. As you exhale, step your left foot forward, parallel to and even with the right; soften your knees and fold into a forward bend as in Step 3 (see Figure 5-2j). 11. As you inhale, raise your arms either forward and up overhead from the front, or out and up from the sides like wings; then arch back and look up, as in Step 2 (see Figure 5-2k).

TIP If you have back problems, lifting up from the forward bend with your arms to the front or sides may cause you some discomfort. If so, you can try to roll up: Keep your chin on your chest and roll up, stacking the vertebrae one at a time, with your arms hanging at your sides, head coming up last. When you're fully upright, bring the arms forward, up, and overhead from the front, arch your back just a little, and look up. 12. As you exhale, return your hands to the prayer position as in Step 1 (see Figure 5-21).

Repeat the entire sequence 3 to 12 times. First lead with the right foot, and then alternate with the left foot, for an equal number of repetitions (each side counts as half a sequence). SOME MORE To watch a video of the 12-step sun salutation, head to www. dummies.com/inaday/basicyogaposturesandseries. EXPLOR

52 Basic Yoga Postures & Series In A Day For Dummies

Inhale Exhale

a b C

Inhale Exhale and Inhale Exhale

d e f

Exhale

Inhale

Inhale

g h

Exhale Inhale Exhale

j k

Photographs by Adam Latham Figure 5-2: The 12-step sun salutation.

Chapter 6

A Recommended

Beginners' Routine

In This Chapter Keeping current on basic Yoga principles Presenting a basic Yoga routine for beginners

he Yoga routine in this chapter is a tried-and-true sequence from coauthor Larry Payne's Prime of Life Yoga program and is an excellent way for a beginner to get started. Taught around the world, this sequence has helped thousands of people. The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and over- all pep and vitality.

Starting Off Slowly and Wisely Most people find that they can successfully incorporate 15 to 20 minutes of practicing a new endeavor into their day on a regular basis. This chapter provides you with a short asana routine about that length designed to help you jump-start your Yoga practice. By practicing this routine three to six times per week, you'll notice improvements in your flexibil- ity, muscle tone and strength, and concentration. Very likely, you'll notice a number of other benefits as well, such as better stamina, digestion, and sleep.

When practicing the postures that we describe in the following section, either follow the directions for breath and movement or simply stay in each posture for six to eight breaths.

54 Basic Yoga Postures & Series In A Day For Dummies

REMEMBER Because this may be your first Yoga experience - and you may have turned directly to this chapter - following is a quick trip through some basic Yoga principles you want to keep in mind:

Yoga isn't competitive. Be patient. If you follow the directions, you'll improve over time no matter what your starting level.

Move slowly into and out of the postures. Never rush your Yoga session. Remember that coming out of a posture is an integral part of the posture itself. Use yogic breathing throughout the routine and pause briefly after each inhalation and exhalation. Chapter 1 gives you more info on yogic breathing. Challenge but don't strain yourself. Yoga should never hurt or cause you pain. Move smoothly into and out of a posture several times before holding the posture. Doing so prepares your body for a deeper stretch and helps you concentrate on linking the body, breath, and mind. Don't change the order of the sequence or randomly pick the postures you want. All the routines have a spe- cial order or sequence to give you the maximum benefits.

Trying Out a Fun Beginners' Routine

As you perform the postures in this short routine, notice how you start by giving your body and mind a chance to transition from your prior activity, how you move your body in several different directions, and how you end the routine with rest. These are some of the fundamental elements of a well-balanced Yoga routine, regardless of its length. Use focus breathing (which we cover in Chapter 1) throughout the routine.

Corpse posture 1. Lie flat on your back with your arms relaxed along the sides of your torso and your palms up, as shown in Figure 6-1.

Chapter 6: A Recommended Beginners' Routine 55

Photograph by Adam Latham Figure 6-1: Corpse posture.

2. Inhale and exhale through your nose slowly for eight to ten breaths.

Pause briefly after each inhalation and exhalation.

Lying arm raise 1. Lie in the corpse posture (see the preceding section) with your arms relaxed at your sides and your palms down, as Figure 6-2a illustrates.

a

b

Photographs by Adam Latham Figure 6-2: Lying arm raise.

2. As you inhale, slowly raise your arms up overhead and touch the floor behind you, as shown in Figure 6-2b.

Pause briefly.

3. As you exhale, bring your arms back to your sides, as in Step 1.

4. Repeat Steps 2 and 3 six to eight times.

56 Basic Yoga Postures & Series In A Day For Dummies

Knee-to-chest posture 1. Lie on your back with your knees bent and your feet flat on the floor.

2. As you exhale, bring your right knee into your chest and extend your left leg down. Hold your shin just below your knee (see Figure 6-3). If you have knee problems, hold the back of your thigh instead.

3. Stay in Step 2 for six to eight breaths and then repeat on the left side.

Photograph by Adam Latham Figure 6-3: Knee-to-chest posture.

Downward-facing dog 1. Beginning on your hands and knees, place your hands directly under your shoulders, with your palms spread on the floor and your knees directly under your hips.

Straighten your arms, but don't lock your elbows. Figure 6-4a shows you an example. 2. As you exhale, lift and straighten (but don't lock) your knees. As your hips lift, bring your head down to a neutral position so your ears are between your arms, as Figure 6-4b illustrates. If possible, press your heels to the floor and your head toward your feet (stop if doing so strains your neck).

Chapter 6: A Recommended Beginners' Routine 57

a b

Photographs by Adam Latham Figure 6-4: Downward-facing dog.

3. As you inhale, come back down to your hands and knees as in Step 1. 4. Repeat Steps 1 through 3 three times and then stay in Step 2 for six to eight breaths.

Child's posture

1. Starting on your hands and knees, place your knees about hip width apart with your hands just below your shoulders. You want your elbows straight but not locked. 2. As you exhale, sit back on your heels; rest your torso on your thighs and your forehead on the floor. You don't have to sit all the way back. 3. Lay your arms back on the floor beside your torso with your palms up or reach your relaxed arms forward with your palms on the floor. 4. Close your eyes and stay in the folded position for six to eight breaths (see Figure 6-5).

58 Basic Yoga Postures & Series In A Day For Dummies

Photograph by Adam Latham Figure 6-5: Child's posture.

SOME MOR The child's posture has another variation, in which you lay your arms in front of you. To see how the two variations of the child's posture are done, check out the video at www. EXPLORA dummies.com/inaday/basicyogaposturesandseries.

Warrior 1

1. Stand in the mountain posture (refer to Chapter 3) and step forward about 3 to 31/2 feet (or the length of one leg) with your right foot as you exhale. Turn your left foot out (so the toes point to the left) if you need more stability. 2. Place your hands on the top of your hips and square the front of your pelvis. Release your hands and hang your arms as shown in Figure 6-6a. 3. As you inhale, raise your arms forward and over- head and bend your right knee to a right angle so it's directly over your ankle and your thigh is paral- lel to the floor.

Check out Figure 6-6b for an illustration.

Chapter 6: A Recommended Beginners' Routine 59

a b

Photographs by Adam Latham Figure 6-6: Warrior I.

4. Soften your arms and face your palms toward each other.

If your lower back is uncomfortable, lean your torso slightly over the forward leg until your back releases any tension that may be present. Look straight ahead. 5. Repeat Steps 3 and 4 three times and then hold once on the right side for six to eight breaths. 6. Repeat Steps 1 through 5 on the other (left) side.

Standing forward bend 1. Start in the mountain posture (refer to Chapter 3) and raise your arms forward and then up overhead as you inhale (see Figure 6-7a). 2. As you exhale, bend forward from the hips. When you feel a pull in the back of your legs, soften your knees and hang your arms, as shown in Figure 6-7b. If your head isn't close to your knees, bend your knees more. If you have the flexibility, straighten your knees while keeping them soft. Relax your head and neck downward. 3. Inhaling, roll your body up like a rag doll, stacking your vertebrae one at a time. 4. Repeat Steps 1 through 3 three times and then stay down in Step 2 for six to eight breaths.

60 Basic Yoga Postures & Series In A Day For Dummies

a b

Photographs by Adam Latham Figure 6-7: Standing forward bend.

Standing spread-legged forward bend 1. Stand in the mountain posture (see Chapter 3) and step out to the right about 3 to 31/2 feet (or the length of one leg) with your right foot as you exhale. 2. As you inhale, raise your arms out to the sides paral- lel to the line of your shoulders (and the floor) so your shoulders form a T with your torso, as Figure 6-8a illustrates.

Chapter 6: A Recommended Beginners' Routine 61

a b

Photographs by Adam Latham Figure 6-8: Standing spread-legged forward bend.

3. As you exhale, bend forward from the hips and soften your knees.

4. Hold your bent elbows with the opposite-side hands and hang your torso and arms. 5. Stay folded in this posture (shown in Figure 6-8b) for six to eight breaths.

The karate kid

1. Stand in the mountain posture (discussed in Chapter 3) and raise your arms out to the sides parallel to the line of your shoulders (and the floor) so your shoul- ders form a T with your torso as you inhale. 2. Steady yourself and focus on a spot on the floor 10 to 12 feet in front of you. 3. As you exhale, bend and raise your left knee toward your chest while keeping your right leg straight, as shown in Figure 6-9, and hold for six to eight breaths.

2. Repeat Steps 1 through 3 with your legs reversed.

62 Basic Yoga Postures & Series In A Day For Dummies

Photograph by Adam Latham Figure 6-9: The karate kid.

Corpse posture redux Repeat the corpse posture exercise as described in the ear- lier "Corpse posture" section and Figure 6-1. Stay for eight to twelve breaths.

Chapter 7

Where to Go from Here

In This Chapter Getting started Checking out dummies.com

ow that you're armed with proper breathing tech- niques, steps to perform dozens of poses, and an easy Yoga routine, it's time to get started!

Taking Your First Steps

We recommend that you get comfortable with the postures we present in this book. Practice them for 15 to 20 minutes a couple times a week. If you can't always practice the poses, take a few minutes each day to focus on your breathing. Doing so prepares you for your next Yoga session.

Of course, with a taste of Hatha Yoga, you may want to take private lessons or go to a group class for feedback, to boost your morale, or simply to practice - with new confidence - in the company of others.

TIP Practicing on your own is fine, but nothing replaces working with a teacher. Before you get into too much of a Yoga groove, we recommend that you ask a Yoga teacher to check for any bad postural habits and, if you like, to give you some sugges- tions for taking the next step.

If you like how you feel after doing Yoga on a regular basis and want to create your own routine, pick up a copy of our book Yoga For Dummies (Wiley). In that book, we explain how to design your own Yoga program, as well as give you dozens of more postures to work through.

64 Basic Yoga Postures & Series In A Day For Dummies

Visiting dummies.com

Along with the information we've previously linked to in this book, even more Yoga postures and tips are housed at the official For Dummies website. Point your web browser of choice to www.dummies.com/inaday/basicyogapostures andseries for more details on practicing Yoga. Visit the site to find

Steps for the cobra posture: The cobra is one of the most common Yoga poses. Do you know how to do it correctly? This article explains how. Ten tips for a great Yoga practice: The tips in this article will transform you from a Yoga beginner to an experienced practitioner in no time. A gallery of the images from this book: Sometimes it's tough to see the details of the images in your e-reader of choice. Visit the website to get a closer look.

About the Authors

Georg Feuerstein, PhD, has been studying and practicing Yoga since his early teens and is a practitioner of Buddhist Yoga. He is internationally respected for his contribution to Yoga research and the history of consciousness and has been featured in many national magazines both in the United States and abroad. Since his retirement in 2004, he has designed and tutored several distance-learning courses on Yoga philosophy for Traditional Yoga Studies, a Canadian company founded and directed by his wife, Brenda (see www.traditionalyogastudies.com). Larry Payne, PhD, has been an internationally prominent Yoga teacher, author, workshop leader, and pioneer in the field of Yoga therapy since 1980. He discovered Yoga when he was challenged by his own serious back problems and injuries from numerous competitive sports played in his youth. Larry is co-founder of the Yoga curriculum at the UCLA School of Medicine. He is founding director of the Yoga Therapy Rx and Prime of Life Yoga certification programs at Loyola Marymount University and has a thriving private practice in Yoga therapy as a back specialist. His website is www. samata.com.

Publisher's Acknowledgments

We're proud of this book; please send us your comments at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.

Some of the people who helped bring this book to market include the following: Senior Project Editor: Victoria M. Adang Acquisitions Editor: Erin Calligan Mooney Copy Editor: Christine Pingleton Senior Project Coordinator: Kristie Rees

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