Beauty of Yoga Book

	On a Personal Note	xi
	Introduction	xvii
Part 1	Preparing for Yoga
Chapter 1	Getting Ready to Begin	3
Chapter 2	Nutrition	11
Part 2	Practicing Your Yoga
Chapter 3	Pranayamas	17
Chapter 4	Relaxation and Breathing Exercises	21
	Connected Breath	21
	Relaxation Posture	23
	Body Parts Relaxation	24
	Polarity Breath	26
	Abdominal Breath	28
	Alternate Nostril Breath	30
	Complete Breath	33
Chapter 5	Visualization and Meditation	35
	Opening to Postures Visualization	36
	Closing Meditation	37
	Chakra Meditation	38
Chapter 6	Asanas	43
Chapter 7	Starting Positions	49
	Lying Position	51
	Lying Position with Knees Bent	52
	Tummy Position	53
	Comfortable Sitting Position	54
	Sitting Position with Legs Extended	55
	Table Position	56
	Kneeling Position	57
	Standing Position	58
Chapter 8	Limbering Up	59
	Knee to Chest Posture	60
	Knee Down Twist	62
	Ankle to Knee Posture	64
	Pelvic Rock into Pelvic Tilt	66
	Spinal Rock	69
	Single Leg Extended Stretch	70
Chapter 9	Stretching the Spine	73
	Knee Down Twist	74
	Seated Spinal Twist	75
	Standing Spinal Twist	79
	Alternate Table, Cat, and Dog Postures	81
	Threading the Needle	83
	Inverted Dog Posture	84
Chapter 10	Counter Postures	87
	Child Pose	88
	Knee to Chest Posture	90
	Cat Posture	91
	Lying Spinal Release	92
Chapter 11	Sun Salutation	95
Chapter 12	Chakra One Postures	105
	Staff Pose	107
	Seated Forward Bend Series	109
	Open Leg Forward Bend	110
	Open Leg Center Forward Bend	112
	Closed Leg Forward Bend	114
	Runner's Stretch	116
	Leg Raises	118
	Locust	121
	Elephant Posture	124
	Elephant to Standing Leg Raise	131
Chapter 13	Chakra Two Postures	133
	Extended Leg Pose	134
	Butterfly Pose	137
	Hip Tendon Stretch	140
	Side Leg Raises	143
	The Triangle Series	147
	Basic Triangle	148
	Extended Triangle Pose	150
	Extended Side Angle Pose	152
	Kneeling Side Stretch	155
	Seated Side Stretch	158
	Goddess Pose	160
Chapter 14	Chakra Three Postures	163
	Abdominal Strengthening Series	165
	Half Sit-Up	166
	Goddess Pose Sit-Up	168
	Extended Leg Sit-Up	169
	Open "V" Sit-Up	171
	Upward "V" Posture or Boat Posture	173
	Bow Pose	176
	Warrior Pose	178
Chapter 15	Chakra Four Postures	185
	Fish Posture	187
	Cobra	191
	Plank Posture	193
	Mountain Posture	195
	Standing Chest Opener	198
	Sitting Chest Opener	201
	Wrist Circles with Extended Arms	204
	Camel Posture	206
	Cow-Head Pose	210
Chapter 16	Chakra Five Postures	213
	Neck Lifts	215
	Camel Posture	216
	Rabbit Posture	218
	Shoulder Stand Series	220
	Half Shoulder Stand	221
	Shoulder Stand to Plough Pose	223
	Advanced Plough	226
	Neck Rolls	228
Chapter 17	Chakra Six Postures	231
	Tree Pose	233
	Standing Bow	236
	Dancer's Pose Balancing Posture	239
	Eagle Pose	244
Chapter 18	Chakra Seven	247
Chapter 19	Yoga Programs	249
	20-Minute Program	250
	30-Minute Program	251
	45-Minute Program	251
	45-Minute Program #2	252
Part 3	Learning the Chakras
Chapter 20	What Are the Chakras?	255
Chapter 21	All About Chakra One	261
Chapter 22	All About Chakra Two	267
Chapter 23	All About Chakra Three	273
Chapter 24	All About Chakra Four	281
Chapter 25	All About Chakra Five	289
Chapter 26	All About Chakra Six	295
Chapter 27	All About Chakra Seven	303
	Bibliography	309
	Index	311