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Chapter 1: Beginning Lessons
-First Class Facts
-Learning Diaphragmatic Breathing
-Benefits of Yoga
-Softening the Edges
-Body Tension
-Lengthening the Exhalation
-Defining Ha and Tha
Chapter 2: Breathing Practices
-Two-to-One Breathing
-Three-Part Exhalation
-Ujjayi Breath
-Nadi Shodhana
-Opening the Left Channel
Chapter 3: Asana
-Feet
-Forward Bends
-Backbends
-Twists
-Headstand
-Asana and Acceptance
-Asana and Peace
Chapter 4: Salutations in Motion
-Surya Namaskara
-Chandra Namaskara
-Star Salutation
-Earth Salutation
-Self Salutation
Chapter 5: Prana
-Holding on to Prana
-Feeling the Flame
-Prana and the Focused Mind
-Storing Prana
Chapter 6: Pranayama
-What Is Pranayama?
-Benefits of Pranayama
-Working With Ha and Tha
-Pranayama Practice for the Immune System
Chapter 7: Yamas
-Yama 1: Ahimsa
-Yama 2: Satya
-Yama 3: Asteya
-Yama 4: Brahmacharya
-Yama 5: Aparigraha
Chapter 8: Niyamas
-Niyama 1: Saucha
-Niyama 2: Santosha
-Niyama 3: Tapas
-Niyama 4: Svadhyaya
-Niyama 5: Ishvara Pranidhana
Chapter 9: Emotions
-Emotional Effects of Asana
-Frustration in the Body
-Embracing Change
-The Only Constant Is Change
-Fear
-Letting Go
-Patience
Chapter 10: Mindfulness
-Mindfulness: The Core of Practice
-Paying Attention
-Dharana
-Mindfulness of Gratitude
-Holiday Gratitude
-Mindful Eating
-Setting an Intention
Chapter 11: Chakras
-Chakra 1: Muladhara
-Chakra 2: Svadhisthana
-Chakra 3: Manipura
-Chakra 4: Anahata
-Chakra 5: Visuddha
-Chakra 6: Ajna
-Chakra 7: Sahasrara
-Chakras and the Five Tibetans
Chapter 12: Lessons of the Heart Center
-Anjali Mudra: Namaste
-Seeds of Love
-Expanding the Heart
-Reversing Negative Emotion
Chapter 13: Relaxation
-Be a Corpse
-Expanding the Light
-Favorite Place
-Dark Cloud
-Journey Through the Chakras
-Silent Chanting
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