The Pure Heart of Yoga: Ten Essential Steps for Personal Transformation Book

Acknowledgments ix

Preface xi

Introduction 1

Part I Foundational Practices

Step 1 Intention / Samkalpa 13

Step 2 Attitude / Bhava 33

Step 3 Posture / Asana 49

Step 4 Breathing / Pranayama 75

Part II Inner Yoga

Step 5 Archetypes / Purvaja 99

Step 6 Energy Centers / Chakras 127

Step 7 Concentration / Dharana 151

Step 8 Locks and Seals / Bandhas and Mudras 167

Part III Self-Exploration and Psychology

Step 9 Psychological Blocks / Klesas 191

Step 10 Emotional Transformation / Bhavana 217

Part IV Practice and Poses

Putting It into Practice 239

Catalog of Yoga Poses 251

Balance

1 Tree Pose 256

2 Dancer Pose 258

3 Boat Pose 260

Upward

4 Palm Tree Pose 262

Forward

5 Wheel Pose 264

6 Seated Forward Bend 266

7 Child's Pose 268

Backward

8 Cat Stretch 270

9 Cobra Pose 272

10 Bow Pose 274

Sideward

11 Triangle Pose 276

12 Extended Side Angle 278

Twist

13 Partial Seated Twist 280

14 Supine Twist 282

Extremities

15 Butterfly Pose 284

16 Pigeon Pose 286

17 Warrior I 288

Inversion

18 Downward Dog 290

19 Shoulder Stand 292

20 Plough Pose 294

Relaxation

21 Corpse Pose 296

Meditative

22 Easy Pose 298

23 Half Lotus Pose 298

Glossary of Sanskrit Terms 301

Bibliography 309

Resources 311

About the Author 313