Sample Essential Yoga Pages

A typical hatha yoga practice combines physical poses, breathing exercises, and meditations... Essential Yoga takes the three key elements - postures, breathing, and meditation - and brings them together into a simple and complete reference guide.

First page of the Introduction

Breath Exercises sample: Expansive Breath
Our breath affects the body, mind, and emotions. The 12 exercises included in this chapter encourage conscious yogic breathing, which engages the diaphragm, the large dome-shaped muscle that enables us to breathe.

Warm-Ups sample: Barrel Movement
Warming up for a yoga session is done slowly and with concentration. This chapter features 27 warm-ups that can be done standing, kneeling, sitting, lying on your back, and lying on your stomach.

Yoga Poses sample: Modified Spinal Twist
Use this time to focus inward. If you practice the poses in a quiet space and attend to what is happening moment to moment, you are actually practicing a form of meditation in motion.

Meditations sample: Om Meditation
Find a quiet place where you won't be disturbed. Some people enjoy soft music or the sound of chimes or a table fountain; others prefer silence. Try it various ways and see what works best for you. The 10 meditations in this chapter are meant as recommendations.

Recommended Sequence sample: Back Pain Relief
This chapter contains 48 short sequences as simple, targeted programs. Some alleviate various conditions, others focus on improving overall health, and others help prepare for specific activities such as biking.