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The Yoga Beginner's Bible: Top 30 Illustrated Poses for Weight Loss, Inner Peace

The Yoga Beginner’s Bible

_Top 30 Illustrated Poses for Weight Loss, Stress Relief and Inner Peace _

[*Copyright © 2015 by Tai Morello *]

*Table of Contents *

  • *

*Introduction *

  • *

[*What is Yoga? *]

  • *

*Yoga Poses for Optimal Health *

  • *

[*Powerful and most famous sequence of poses in Yoga (Surya *]

[*Namaskara) *]

[_Pranamasana _]/ Prayer Pose

Hasta Uttanasana / Raised Arms Pose

[_Padahastasana _]/ Hands-to-Feet Pose

Ashva Sanchalanasana / Equestrian Pose

[_Adho Mukha Svanasana _]/ Downward-Facing Dog Pose

[_Ashtanga Namaskara _]/ Eight-point Salutation

Bhujangasana / Cobra Pose

[_Adho Mukha Svanasana _]/ Downward-Facing Dog Pose

Ashva Sanchalanasana / Equestrian Pose

[_Padahastasana _]/ Hands-to-Feet Pose

[_Hasta Uttanasana / _] Raised Arms Pose

Pranamasana / Prayer Pose

Yoga Poses for weight loss and muscle tone

Tadasana / Palm Tree Pose

[_Tiryana Tadasana _]/ Swaying Palm Tree Pose

Kati Chakrasana / Waist-Rotating Pose

Naukasana / Boat Pose

Ustrasana / Camel Pose

_Ardha Halasana _ / Half Plough Pose

Dhanurasana / Bow Pose

[_Setu Asana _]/ Bridge Pose

Phalakasana / Plank Pose

Vasishtasana / Side Plank Pose

Yoga Poses for therapeutic purposes (back and muscle pain)

Marjari Asana / Cat Pose

Paschimottasana / Forward Bending Pose

Janu Shirshasana / Head-to-Knee Pose

Utthita Janu Shirshasana / Head-Between-Knees Standing Pose

*Yoga Poses for cognitive benefits and psychological health *

[_Ardha matsyendrasana _]/ Half Spinal Twist

Vipareeta Karani Asana / Inverted Pose

*Yoga Poses for looking younger *

Halasana / Plough Pose

*Yoga Poses for relaxation *

[_Shavasana _]/ Corpse Pose

Advasana / Reversed Corpse Pose

Makarasana / Crocodile Pose

*Yoga Poses for meditation *

[_Sukhasana _]/ Comfortable Position

Padmasana / Lotus Position

Siddhasana / Pose of the Masters

*How to Meditate *

  • Benefits of Yoga *

  • Turning Yoga into a habit *

*Conclusion *

Bonus: Free Guided Meditations Audio

  • *


_ _ From the outside yoga can seem like an esoteric, mystical endeavor exclusively reserved to Tibetan monks and spiritual adepts. This could not be further from the truth. Yoga is not only accessible to anyone, it is easy to learn if you have the right mindset and the benefits are only a few minutes away.

In fact, several studies have conformed that a single yoga class for inpatients at a psychiatric hospital had the ability to significantly reduce tension, anxiety, depression, anger, hostility, and fatigue.

_ _

In this book you will learn why many highly successful people like Robert Downey Jr, Jennifer Aniston and Russel Brand set aside time off their busy schedules to engage in the life-changing practice of yoga.

This book will show you how to instill simple yoga techniques into your daily routine,

inevitably leading you to a healthier, happier and more successful life.

Thanks for downloading this book – you are about to embark on a journey that will bring you back to the state of peace, joy and happiness you were born to inhabit.

[*What is Yoga? *]

Before we get into the practical how-to of various yogic poses, we should consider what it is we’re actually talking about and what it’s for. Yoga has been practiced in India for thousands of years. The word yoga _ comes from Sanskrit and is related to the English word _yoke. Just as a yoke joins an ox to a cart or a plow, yoga joins mind and body together in a well-integrated union. On a spiritual level, yoga unites the individual’s personal experience to an experience of the absolute reality.

_Yoga _ refers to a broad variety of ancient Indian spiritual practices. These practices are designed to liberate the individual from their ordinary, bound, unfree experience of the self and the world, into an expansive, unlimited state of complete freedom.

So right away we can do away with the idea that, in order to do yoga, you need to sign up with a religious group and give up your own beliefs, adopting a new set of doctrines and strange behaviors. If you’re not into the metaphysical ideas behind yoga as spiritual transformation, that’s no problem. Yoga is, first and foremost, personal, _ [_practical], _ _ and experiential. What you get out of it depends on what you bring into it; your goals and purposes for doing yoga will determine what kind of positive effect it has on your life.

In particular, the popular perception associates yoga with a system of bendy, twisty physical movements and positions. Some may even think yoga is just glorified stretching. But yoga is about more than just stretching. It’s about creating balance in body and mind, and joining the two together and bringing them into close communication.

Recent scientific research into the effects of yoga on the body and mind have shown that these physical practices have enormous benefits for physical and psychological health. They can help you lose weight, tone muscles, treat a number of medical problems, improve your

flexibility and posture, keep your muscles relaxed and supple, regulate your appetite, etc. They also decrease the all-too-common psychological sufferings of stress, anxiety, and depression, improve concentration and mindfulness, and boost your mood and brainpower overall.

Yoga offers a profound sense of physical and psychological wellbeing. Through the practice of yoga, your body and mind will become more and more closely integrated. That’s the central lesson of yoga: by connecting with our bodies more deeply, we go further into our experience as embodied beings in the world. That, in turn, will enrich our lives, as we bring the mindful awareness of yoga into our everyday world.

Finally, a word of warning needs to be said about the practices that follow. Some yoga poses can be dangerous if you’re not careful. You can get injured trying to get into some positions.

So proceed with caution. Always pay attention to what your body is telling you, and don’t do anything if it starts to feel uncomfortable or painful. Sometimes your body will whisper, “Um, maybe not.” Sometimes it will scream, “NO WAY, STOP NOW!” Be careful and sensitive to

these messages.

While this book is intended to give you an introduction to the physical poses and the

meditative side of yoga, it’s strongly advised that you learn yoga under the guidance of a qualified and experienced instructor. A good yoga teacher can help you avoid mistakes and injury, correct your posture, and guide you into more advanced stages of practice as you get deeper and deeper into yoga.

  • *

*Yoga Poses Optimal Health *

This chapter is divided into several sections. The first section is on the Surya Namaskara sequence of poses, which is one of the most famous and important practices of yoga. The

poses in s urya namaskara _ have many benefits for the body and mind, improving stress, mood, promoting weight loss and muscle tone, and helping to relieve many common illnesses and conditions. Because of _surya namaskara is such a powerful way to promote overall health, it has its own dedicated section.

The other sections of the chapter divide the positions according to different goals of practice.

There is a section for weight loss and toning the muscles, a section for various therapeutic applications, from relieving back problems to reducing anxiety and depression. Many poses do not just benefit one area, but here they’re organized according to their primary benefits.

*Surya Namaskara *[*/ Sun Salutations Group *]

_ _ The asanas in this group form one of the most popular, core practices of yoga. The name comes from surya, the sun, and namaskara, expressing homage or greeting. The asanas in this group have many physical benefits and also double as a way of honoring the positive, life-giving light of the sun. Through surya namaskara, the practitioner internalizes the sun’s beneficial, vitalizing energy, enlivening his or her body, mind, and spirit.

_ _

Scientific research corroborates the traditional wisdom on surya namaskara’s benefits. Even if you perform no other positions, ten or twenty minutes of surya namaskara every day will reduce stress and increase your overall physical health. Researchers have found a difference between performing this sequence slowly and quickly. The advantage of going through the

positions several times quickly is similar to other aerobic exercises and improves

cardiovascular and respiratory health. It has tremendous overall benefits, promotes weight loss, improves digestion, strengthens the abdominal muscles, reduces stress and anxiety, increases flexibility, tones the muscles in the arms and legs, strengthens the back, makes you look young, and, for women, promotes a regular menstrual cycle.

_ _ There are twelve poses to be performed as part of a single sequence—seven initial poses, which are then repeated in reverse, coming back to the original pose. You’ll see what this means as we go through the poses one by one and learn how they all flow together.

_ _

[*1. Pranamasana / Prayer Pose *]

_ _

Begin by standing with the feet together. The back, neck, and head should be held straight, so that your entire body is aligned. Join the palms of your hands at the level of your heart in a gesture of respect. Breathe normally, in a relaxed way. Allow any tension in the body to relax, and feel the weight of your body where your feet touch the ground. Gently follow the breath as it goes in and out, just allowing your attention to rest on the the movements of the breath. You may close your eyes or keep them open, maintaining a gentle gaze and looking ahead.

_ Pranamasana_ establishes a restful, meditative mindset at the beginning of your session. It induces relaxation and brings your concentration within, allowing you to feel calm and


_ _

Benefits: _Pranamasana _ relaxes the mind, enhances focus, and gives a sense of balance to body and mind.

_ _

[*2. Hasta Uttanasana / Raised Arms Pose *]

_ _

From the standing position of prayer pose, raise both arms high above your head as you

inhale. The arms should be separated, held apart at shoulder width. Arch your arms, head, and torso backwards in a gentle curve, so that you feel the muscles in your abdomen


Benefits: This pose stretches and tones the abdominal muscles. It engages and strengthens muscles in the arms, shoulders, and back. Specifically, this helps improve various spinal problems and stiffness and tension in the shoulders and back. Hasta uttanasana increases lung capacity by expanding the ribcage and opening up the chest. It also improves digestion by stretching abdominal organs.

[*3. Padahastasana / Hands-to-Feet Pose *]

As you exhale, bend forward and touch the floor with the fingers or palms of your hands on either side of your feet. Do not bend your knees: keep your legs straight. If you can, touch your knees with your head. But this will be a challenge to accomplish at first, and you may even have difficulty bringing your hands all the way to the floor.

It is important to remember, in this as in every yoga position, not to try to force your body into a position that it does not want to hold. Yoga is not about the mechanical repetition of positions. It is about bringing the mind and body into harmony with one another. As your mind becomes more and more attuned to your body, you will become aware of the messages

that the body is communicating to you. If you experience any pain or strain while attempting a position, that means your body is sending you a clear signal: _No, don’t force it, ease up a bit. _

So listen to these messages and don’t push yourself any farther than is comfortable. If you can’t make it all the way, just bend forward as far as you can go and no farther. In time, your flexibility will improve.

Benefits: Padahastasana stretches and lengthens the muscles in your back and legs, especially your hamstrings. It allows your shoulders and neck to relax. It also benefits the wrists and can improve the symptoms of carpal tunnel syndrome. It improves digestion by

targeting abdominal problems and can help relieve constipation. It also improves circulation.

[*4. Ashva Sanchalanasana / Equestrian Pose *]

From hands-to-feet pose, with the palms of your hands on the floor, stretch your right leg back as far as it can go while inhaling. Simultaneously bend your left knee without moving your left foot from its position. Bend your back and neck, so that the head is arched backwards and your eyes gaze directly above you. As you achieve the final position, your fingertips should remain touching the floor, shoulder-width apart on either side of your left foot.

Benefits: This position stretches, strengthens, and improves flexibility in the leg muscles. It stretches the abdominal organs, stimulating their functioning.

[*5. Adho Mukha Svanasana / Downward-Facing Dog Pose *]

From equestrian pose, bring the left foot back and place it beside the right foot as you exhale.

At the same time, straighten your arms and legs and push your butt up towards the ceiling.

Lower your head between your arms, so that your ears are aligned with your inner arm. Press the heels of your feet to the floor. Take some time to breathe deeply and let yourself feel the stretch in your calves, thighs, shoulders, and arms.

Again, it is important not to force yourself into position, so as to avoid injury. Get your body

as close as it can comfortably get into downward-facing dog, and no closer.

Benefits: Downward-facing dog stretches the legs, arms, shoulders, and spine, strengthening the muscles there. By pressing the heels to the ground, you stretch the calf muscles, which can benefit conditions such as tendinitis of the foot. It improves digestion and the immune system and stimulates circulation. The downward position of the head increases blood flow to the sinuses. It also energizes the body and mind and helps reduce stress.

[*6. Ashtanga Namaskara / Eight-point Salutation *]

This position is so called because eight parts of the body touch the floor and the body is positioned as if prostrating. From downward-facing dog, lower yourself to the floor so that your knees, chest, hands, and chin are all touching the floor. The toes are bent, resting on the floor. Your butt and abdomen should be raised into the air, and your shoulders touch the backs of your hands. The eyes look forward.

When you move into ashtanga namaskara, there is no inhaling or exhaling. Instead, hold the breath outside for a few seconds as you maintain this position—that is, move into eight-point salutation from downward-facing dog after exhaling.

Benefits: The eight-point salutation strengthens the muscles in the arms, legs, and chest, and helps loosen up the upper part of the spine, flexing the neck and the area between the shoulder blades.

[*7. Bhujangasana / Cobra Pose *]

Lower your hips to the floor. As you inhale, straighten your arms somewhat but keep them slightly bent. Arch your back and lift your chest from the floor. Bend your head back, gazing upwards with your eyes. Only lift your chest and arch your back as far as they can go without lifting your hips and pelvic area from the floor; unless your spine is very flexible, your elbows will probably remain somewhat bent. The feet may be either lie flat on the floor, or balance on bent toes. Squeeze your buttocks to remove pressure from your lower back.

Benefits: Cobra pose increases flexibility in the spine, helping to relieve stiffness in the lower back especially. It stretches the muscles in your chest and abdomen. It stimulates abdominal organs, in particular improving digestion and helping to alleviate constipation. It elevates your mood and relieves stress. For women, it helps promote regular menstruation.

Contraindications: If you have spinal problems or pain in your back, you may find this position a bit uncomfortable or painful, so don’t try to force yourself into it. Take it easy on spine, keeping your elbows bent, and do not arch your back to the point of discomfort.

[*8. Adho Mukha Svanasana / Downward-Facing Dog Pose *]

As you exhale, resume downward-facing dog just as before, once again lifting your buttocks towards the ceiling, pushing your heels to the floor, and lowering your head between your arms. Starting with step 8, you will be performing the same sequence in reverse, so the positions will be the same as described above.

[*9. Ashva Sanchalanasana / Equestrian Pose *]

From downward-facing dog, bend your left leg and bring it forward so that the foot rests between your hands. Resume the equestrian pose as before, with your left leg forward and your right leg stretched back. (When you repeat the entire twelve-position sequence, you will alter (4) and (9) by keeping your right leg forward and your left leg stretched back.)

[*10. Padahastasana / Hands-to-Feet Pose *]

As you exhale, bend your right leg and bring it forward so that it rests next to your left.

Straighten your knees and keep your hands on the floor next to your legs, resuming

padahastasana as before.

[*11. Hasta Uttanasana / Raised Arms Pose *]

As you inhale, resume _hasta uttanasana _ as before, straightening your body and lifting your arms high above your head and arching your back and neck.

[*12. Pranamasana / Prayer Pose *]

As you exhale, straighten your back and bring your arms down, holding your hands, palms

pressed together, in a gesture of respect.

That completes the first half of the sequence of s urya namaskara. From the prayer pose, let your arms hang by your side and just allow your muscles to relax as you stand, breathing deeply and focusing your mind on the soothing rhythms of the breath. Then resume the

prayer pose and go through all twelve positions a second time, this time with the right foot forward instead of the left as you perform the equestrian pose in steps (4) and (9).

You can perform all twenty-four steps of surya namaskara once or several times, depending on how much time you have and how much benefit you want to get out of it. In the beginning, it is probably wise to keep the number of repetitions in the range of one to three as your body gets used to it. When you are finished, you can let your body rest in the corpse pose or shavasana, to allow your breathing and heartbeat to relax and your mind to rest freely.

Corpse pose is described in the chapter on resting positions.

Surya namaskara can be performed quickly and slowly, depending on your purpose. If you go through the sequence slowly, then hold each position for fifteen to thirty cycles of the breath, allowing your muscles and mind to relax fully. Doing _surya namaskara _ slowly has profound benefits for relaxing body and mind and induces a deep meditative state and heightened

awareness of the body. In addition to developing meditative awareness and integration of body and mind, this can also have a tremendous effect on reducing stress and anxiety,

alleviating depression, and regulating your mood, which will help you remain calm and happy throughout the day.

Performed quickly, surya namaskara is a powerful cardiovascular workout that strengthens muscles in the entire body, improves respiratory and circulatory function, and promotes

weight loss, in addition to the specific physical benefits of each position. It goes without saying that a healthy amount of exercise is also a huge mood boost, and also helpful for reducing stress. But in general, we could say that going through the sequence slowly has meditative and mental benefits, while going quickly benefits the body.

[*Poses for Weight Loss & Muscle Tone *]

In addition to surya namaskara, there are many other yoga poses that promote weight loss and muscle tone. It is hard to single out just a few poses for this category, as weight loss is one of the many benefits of yoga in general, but I have selected a few that are especially good for shedding extra pounds. If you add these to a vigorous, fast-paced practice of _surya _

namaskara, you’ll be well on your way to losing weight, looking fit, and achieving overall mental and physical wellbeing.

[*Tadasana / Palm Tree Pose *]

_ _

Stand with your feet together or slightly apart and find your balance, arms hanging loosely by your side. Raise your arms overhead and interlock your fingers, turning your palms upward so they face the ceiling. Then lower your hands until your knuckles are resting on the top of our head.

Look forward at a fixed point in front of you and do not move your gaze from this spot. As you inhale, stretch your arms high above you, pulling your shoulder and chest upward with them.

Push yourself up on tiptoes, and stretch the whole body in that position, maintaining balance and stability while holding your breath for a few moments.

Then lower the heels and bring your hands back down to their resting position on top of your head, while exhaling. Do five or more rounds, taking a few moments to rest between each


Benefits: Palm tree pose stretches the spinal column and can even increase your height. It strengthens muscles in the core, toning the abdominal and back muscles and improving the overall balance of the body. It also strengthens and tones muscles in the arms and legs.

For a variation of this position, once you have achieved good stability and balance in

_tadasana, _ try taking four steps forward and backward while balancing on your toes.

[*Tiryana Tadasana / Swaying Palm Tree Pose *]

_ _

Stand with your feet about two feet apart. With your arms lowered, interlock your fingers and turn the palms outward. As you inhale, raise the arms above your head, as in tadasana. Then exhale and bend the body to the left without twisting your abdomen or moving forward or

backward. Hold the breath for a few seconds without inhaling. Then, as you straighten out and resume the upright position, breathe in again.

_ _

Now repeat the bending movement, only this time bend the body to the right side while

exhaling. Again hold that position for a few seconds without breathing in. Then inhale again as you resume a straightened position. Finally, exhale as you lower your arms again. Rest for a moment. Then perform several more rounds, as many as five to ten in total.

_ _

Benefits: Swaying palm tree pose strengthens the oblique muscles, toning them and removing love handles. It engages the hard-to-reach muscles that cover the rib cage. It adds overall balance to your core, improving the stability of your posture. It also stretches the spine, relieving minor back injuries such as slipped disc. It also stimulates digestion and relieves constipation.

_ _ Once you have stability and flexibility with this posture, you can try doing it while standing on your toes as in _tadasana. _

_ _

[*Kati Chakrasana / Waist-Rotating Pose *]

_ _

Stand with your feet about one and a half feet apart, with your arms by your side. As you inhale, raise your arms up so that they spread out on either side of you, parallel to the floor.

Then, while exhaling, twist your torso around to your left, bringing your right hand to rest on your left shoulder and wrapping your left arm all the away around the back so that the left hand rests on the right waist. Twist your head as far to the left as you can without straining, taking care to make sure that your neck and posture are straight and upright. Hold the breath for several seconds, stretching your abdomen and allowing the muscles to relax. Don’t allow your feet to lift from the ground while twisting.

_ _

Then inhale as you resume the initial position, and repeat the twist, this time turning to your right. Again hold the breath, and again inhale as you resume the initial position.

_ _

Complete at least five rounds. The movements should be performed smoothly, without any

sudden movements or jerkiness. For more of a workout, twist left and right at a faster pace.

[_ _]Benefits: Waist-rotating pose stretches and tones the muscles in the waist, back, and hips. It also loosens up the arms and shoulders. Taken together with palm tree pose and swaying

palm tree pose, waist-rotating pose forms the third part of a sequence that can be performed at any time of the day when one is feeling tired or stiff. This threefold sequence is especially useful for office workers who have to sit for long hours, as it loosens up the spine, elevates depressed mood, alleviates stress, and infuses your body and mind with extra energy.

_ _

[*Naukasana / Boat Pose *]

_ _

Boat pose is meant to be performed from a supine (lying down) position, and is best

performed together with other supine postures. From the supine position, breathe in, then hold the breath as you raise your legs and trunk, together with the shoulders and head, from the ground. Hold the arms straight and parallel to the ground, palms facing down. The whole body should form the shape of a triangle pointing downwards, balanced on the buttocks. Keep your spine straight and gaze at your feet.

_ _

Hold this position without breathing for as long as you can—basically, until you need to breathe again. As you return to a supine position ( shavasana, as described in the relaxation chapter), breathe out again. Allow all the muscles in your body to relax. Then repeat four times, for a total of five rounds.

_ _

Benefits: Boat pose exercises your core, especially strengthening and toning the abdominal muscles and helping to remove excess belly fat. It also strengthens and tones muscles in the shoulders, arms, and thighs. It benefits and improves the function of abdominal organs.

[*Ustrasana / Camel Pose *]

_ _

Kneel down on your knees, keeping them hips-width apart, with your back straight and arms hanging by your sides. Keep your feet and knees together. Lean back and grasp one heel with one hand, then the other heel with the other hand. Thrust your stomach forward while

keeping your thighs perpendicular to the floor. Arch your back and neck, and bring the head back until you’re gazing at the ceiling. Allow some of the weight to fall on your arms and some on your legs, so that the arms support the upper back. Breathe shallowly while in camel pose.

_ _

If you’re a beginner, you might find it difficult to get into this position. It’s worth repeating: Don’t force yourself. You might find it easier if you rest on the balls of the feet instead of extending them so that they lie flat on the floor.

_ _

Benefits: Camel pose deeply stretches all the muscles in the front of the body, including the neck, chest, abs, thighs, and groin. It is an especially good stretch for the hip flexors. It’s also excellent for strengthening the back and improving posture. By stretching the abdominal

muscles, it also improves digestion.

_ _

Contraindications: Do not try camel pose if you suffer from serious back problems or high blood pressure.

_ _

[*Ardha Halasana / Half Plough Pose *]

_ _

Lie on the back in the supine position with your legs together. While inhaling, left both legs up slowly until they are at a right angle to the floor. Don’t lift the buttocks from the floor, but keep them and the back lying flat against the floor. Your abs should be doing the work in this position. Hold this position, and your breath, for several seconds. Then exhale and gently lower your legs to the floor.

_ _ That completes one round. It should be repeated for five to ten rounds.

_ _

Alternately, you can bring your legs to a forty-five degree angle to your torso. In either case, with your legs held at ninety or forty-five degrees, you can experiment with separating them and bring them back together, and other movements, to reach different abdominal muscles.

Benefits: Half plough pose engages and tones abdominal muscles, removes belly fat, and helps you get closer to achieving a six-pack. It tones the muscles in the thighs and hips, as well. It improves digestion and flatulence.

This is a preliminary position to the more challenging _halasana, _ the plough pose, described later on, and should be mastered before trying the latter position.

[*Dhanurasana / Bow Pose *]

* *

Lie on your stomach with your chin on the floor and your feet hips-width apart. Bend your knees and bring the heels as close as you can to your buttocks. Grasp the ankles with your hands, and, keeping your arms straight, extend the legs so that your chest and knees lift from the floor and the feet move upwards, away from the body. Your abdomen and groin should

remain on the floor. Arch your neck so that your eyes are directed upwards. Your legs should be doing the work to hold you in position, allowing the rest of your muscles—back, abs, chest, arm—to relax.

_ _ Continue holding this position and breathing for about twenty seconds. Then exhale and gently relax the leg muscles, slowly lowering yourself to the floor. Complete about five rounds.

[_ _]Benefits: Bow pose strengthens the back and abs and tones muscles in the legs, arms, and chest. It improves your flexibility and decreases stress.

_ _

[*Setu Asana / Bridge Pose *]

_ _

Sit on the floor with your legs extended in front of you. Place your hands, fingers pointing backwards, on the floor about one foot behind you. Keep your elbows straight. You should be

leaning backwards slightly.

_ _

Inhale, then, holding the breath, lift your waist and torso, so that your feet and hands are touching the ground and the rest of your body is arching upwards. Ideally, the feet should rest flat against the floor. Relax your neck and allow your head to hang loosely.

_ _ Hold the position for as long as you are comfortable, then exhale and gently lower your body to the original seated position.

_ _

This can be repeated for ten rounds.

[_ _]Benefits: Bridge pose strengthens and tones the lower back muscles. It also strengthens the arms and legs. It benefits posture, back problems, and stretches the achilles tendon.

_ _

[*Phalakasana / Plank Pose *]

Start by kneeling on the floor, then raise your buttocks so that your thighs are vertical. Lean forward and put your hands on the floor, palms down, beneath your shoulders and at

shoulders width. Lift the buttocks up, keeping your knees straight, so that you are balancing on your hands and toes. Keep your buttocks slightly lifted, against the force of gravity that pulls your hips towards the floor and arches your back. Keep your back straight, your neck aligned with your spine so that the eyes are looking towards the floor.

In the final position, you should feel that the muscles in both your back and abdomen are engaged. Maintain this for as long as you can. You may even find that your body starts shaking while you hold this position. If it’s too difficult to support the weight on your hands, try lowering yourself on your elbows.

As a variation, from the final position, try lifting each leg alternately until it’s parallel to the floor and the weight is distributed to the other foot.

Benefits: Plank pose tones the abdominal and back muscles. It strengthens the arms, shoulders, and wrists. It improves balance.

[*Vasishtasana / Side Plank Pose *]

_ _

From plank pose, shift onto the side of your right foot, so that your right foot and right hand support the entire weight of your body. Your left foot rests on your right, and the left hand rests on the left hip.

_ _

The right arm should not be directly below the shoulder, but a little higher. Keep your back straight, so that your spine is aligned with your legs. Breathe normally.

_ _ Alternately, you may find it easier to support your weight on your elbow instead of your hand.

In other variations, lift your left arm so that it is vertical. You may also lift your left leg, or even try to hold your left foot with your left hand, while keeping both leg and arm straight.

_ _

Perform this pose three times on each side, right and left.

[_ _]Benefits: Side plank pose strengthens and tones the arms, legs, and lower back, as well as the abdomen. In particular, it targets the oblique muscles, reducing the appearance of love


*Yoga Poses for Therapeutic Purposes *

_ _

*For Back and Muscle Pain *

The following positions can be used to improve back conditions, stretching the spine,

loosening muscles in the upper and lower back and shoulders, and remedying injuries such as slipped disc. They also release the tension so often stored in the back, which is a major source of stress.

[*Marjari Asana / Cat Pose *]

_ _

From a kneeling position, lift up your waist so that your thighs are perpendicular to the floor and you are standing on your knees. Lean forward and put your palms on the floor in front of you, as if you are crawling on all fours. Keep your hands aligned with your knees.

_ _

Inhale and arch your neck and head upwards. At the same time, press your belly downwards so that your back is bent towards the floor. When breathing in, fill your lungs to capacity.

Hold the breath for a few seconds.

_ _ Then, as you breathing out, arch your back upwards, stretching the spine, and lower your head between your arms. Again hold the breath for a few seconds, before inhaling and starting the next round. Continue for a up to ten rounds.

_ _

Benefits: Cat pose is good for back problems and increases flexibility in the spine and shoulders. It also has a soothing, therapeutic effect on the digestive system.

_ _

[*Paschimottasana / Forward Bending Pose *]

_ _

Sit on the floor with your legs extended in front of you, feet together. Exhale slowly and bend forward from the hips, slowly moving your hands along your legs towards your feet. Grab your big toes with your fingers. Relax and breathe in deeply.

_ _ Without bending your legs, use your arms to gently pull the head closer to the knees. Don’t try to force anything. The back should be relaxed during this movement, which allows the

forward motion to gently stretch the back muscles and spine. During this forward pull, inhale again.

_ _ Hold this position for some time, continuing to breathe. Then slowly return to the original seated position. You may perform five rounds of this.

[_ _]Benefits: Forward bending pose deeply stretches the spine along its entire length. It also stretches the hamstrings and increases flexibility in the back and hips. It tones and

strengthens the shoulders.

_ _

[*Janu Shirshasana / Head-to-Knee Pose *]

_ _

_ _ As in forward bending pose, begin seated, with your legs extended in front of you. Bend the left knee and bring the sole of the left foot against the inside of the right thigh. Stretch your hands towards the right foot, bending forward, until they reach the right foot. Grasp the toes with the left hand and the edge of the foot with the right. Bring your head as close as you can

to the knee of the right foot.

_ _

For beginners, it will be difficult to bring the head all the way to the knee. Don’t try to force this! The position should relax the back, while the arms do the work. Hold the final position for as long as is comfortable and breathe deeply.

_ _ Then repeat the pose, this time with the other leg. Complete five rounds for each leg.

[_ _]Benefits: Just like forward-bending pose, it gives a deep stretch to the entire length of the spine, as well as the muscles on each side of the back. It also stretches the legs and makes them more flexible for the meditation positions.

_ _

[*Utthita Janu Shirshasana / Head-Between-Knees Standing Pose *]

_ _

_ _

Stand upright with the legs one and a half feet apart. Extend your arms in front of you so they are parallel to the ground. Exhale completely, then hold your breath and bend from your hips.

Bring the arms around your legs, and clasp your hands together. Pull your head closer to the knees with your arms, but do not try to force it. This should stretch your upper back and shoulders, including the area between your shoulder blades, as well as your hamstrings. In this final position, keep holding your breath. Keep this for as long as comfortable before releasing it and returning to the initial upright position as you inhale. Perform five rounds.

_ _

If you are flexible enough, unclasp your hands and use them to hold your neck. This is a more advanced version of the same pose.

[_ _]Benefits: This pose stretches the muscles of the upper back, lengthens the spine, and stretches the hamstrings. It also increases flexibility in the hips. By releasing tension from the upper back, it decreases stress and anxiety. The benefits are similar to those of

[padahastasana _](hands-to-feet pose) from the _surya namaskara section, except that this pose gives an extra stretch to the shoulders and muscles in the upper back around the shoulder blades.

_ _

*For the Common Cold *

_ _ The best yoga practice for relieving symptoms of cold and cough is the surya namaskara sequence explained above.

*Yoga Pose for Cognitive Benefits and Psychological Health *

_ _

In general, practicing yoga will decrease stress, anxiety, and depression and give a huge boost to your mood and sense of well-being. But there are a few positions you can do to specifically target this area, as well as enhance your cognitive functioning and increase memory, mental clarity, and intelligence. For these purposes, _surya namaskara, _ described above, is excellent.

Also good are backward-bending poses, such as bow pose and camel pose, and spine-twisting poses, such as waist-rotating pose and ardha matsyendrasana _ or half spinal twist _, _ described in this section. To that, we can add upside-down poses that increase blood flow to the brain, like _vipareeta karani asana (inverted pose) and its more advanced version, sarvangasana (shoulder stand, not described in this book).

_ _

[*Ardha matsyendrasana / Half Spinal Twist *]

_ _

From a seated position, with the legs extended in front of the body, bend the right knee and place the right foot flat on the floor. Bend the left leg and bring the knee under the crook of the right leg, so that the left heel touches the right buttock. Bring the left arm to the right side of the body and to the other side of the right leg, and grasp the right ankle with the left hand.

The right leg should be pressing against the left arm.

_ _

Keeping the spine straight, exhale and twist your torso to the right, and press your right hand on the floor, elbow locked. Twist your neck to the right as far as is comfortable to add to the twisted position of this pose, but don’t allow your shoulders to slouch. Keep your neck straight and upright.

_ _

The idea is to use your right leg and left arm to twist the spine without using the back muscles, so that the spine and back muscles are left to relax fully. You should not strain or force anything in this position. Breathe deeply for twenty counts of the breathe, then inhale and slowly return to the starting position.

_ _

Then repeat the whole position, this time on the left side.

_ _

Benefits: Half spinal twist relieves stress, anxiety, and depression. It helps release deep tension from the back, shoulders, and neck, which often accompanies stress. It is also an

excellent back stretch that alternately stretches and contracts the muscles on each side of the back, and can improve back conditions such as slipped disc.

_ _

[*Vipareeta Karani Asana / Inverted Pose *]

_ _

Lie flat on your back with your feet together. Your arms should be at your side, palms against the floor. Inhale while lying down.

_ _

Then, holding the breath, lift your legs towards the ceiling and bring them towards your head.

Pressing down with your palms, letting the arms do the work, lift your buttocks from the floor, which will cause your back to bend. Lift up the palms but keep the elbows on the floor, then bring the palms against the lower part of your back just below the buttocks to support the weight. If that is too difficult, you can hold your palms against the buttocks. Your elbows and shoulders will support the weight of your body.

_ _ Keep your legs at a ninety-degree angle to the floor. Close your eyes and relax, breathing normally for as long as you are comfortable. Then, holding your breath again, bring the knees towards your head again, return your palms face-down to the floor, and slowly lower the

buttocks to the floor, finally resting your legs and resuming the original position.

_ _

In the beginning, you may find it easier to prop your legs against the wall while holding this position.

[_ _]Benefits: Inverted pose reverses the force of gravity on the body, which has a number of benefits. In particular, it causes blood flow to the head to increase. The increased blood flow in the brain benefits the mind, relieving anxiety, stress, and depression, improving cognitive functions, and increasing memory and intelligence. Inverted pose also relieves flatulence and hemorrhoids.

*Yoga Poses for Looking Younger *

Generally, any inverted positions will reverse the effects of gravity on your face, making you appear younger and holding off the onset of sagging facial features that make you look old. In particular, surya namaskara and inverted pose (above) are beneficial in this regard. Another pose good for maintaining a youthful appearance is halasana, the plough pose.

[*Halasana / Plough Pose *]

_ _

Lie flat on your back with your legs together and your arms by your sides, with the palms facing down. Inhale and lift your legs from the floor without bending them, letting your abs do the work. Hold the breath, and push against the floor with your arms and hands so that your buttocks and back are lifted, vertebra by vertebra, in a rolling motion towards your head.

Lower your legs over your head until your toes touch the floor above your head. If you can’t make it quite that far, don’t force it.

_ _ You may either hold the pose by pressing the palms against the floor, or bend the elbows and bring the palms against the back so that they support you that way. Hold the pose for as long as you are comfortable and breathe deeply, allowing the muscles, particularly in your upper back and neck, to relax.

_ _ You may resume the original supine position by slowly lowering the back, vertebra by vertebra, to the floor, then the buttocks, then legs. If you have been holding your palms against your back, first return them face down to the floor, then lower your back, buttocks, and legs.

_ _ Another way of getting into plough pose is to start with inverted pose (above) or its more advanced version, sarvangasana, _ _ the shoulder stand pose.

[_ _]Benefits: Plough pose has many benefits, including promoting a youthful appearance by allowing blood to flow to the face. It also strengthens the abdominal muscles and massages the organs of the abdomen, promoting good digestion. It stretches and strengthens the

muscles in the back and neck, removing tension from the shoulders and neck and increasing blood flow to that part of the body. Plough pose, along with inverted pose, will also decrease acne.

*Yoga Poses for Relaxation *

_ _

In this day and age, our lives are too busy and hectic, and we are so enthralled by technology that, even when we get some time to ourselves, we keep ourselves busy, feeding a constant stream of information into our heads. The result is that we rarely, if ever, take time to ourselves to show ourselves kindness by just resting. In fact, we may not even know how to rest.

_ _ Resting doesn’t just mean sleeping or having a lie down, although it can mean that, too.

Resting can also mean taking the time to do meditation, or eating your favorite food, or gardening—if that is the sort of thing you find pleasant and relaxing. Actually, anything that you do for intrinsic enjoyment and that leaves you feeling renewed and energetic can be called rest.

_ _ Relaxation is indispensable to any yoga practice. If you do not take the time to rest, you will suffer in body and mind. The poses in this chapter are aimed at producing a state of physical and mental relaxation.

_ _

*Shavasana *[*/ Corpse Pose *]

_ _

Lie on your back with your feet slightly apart and your arms a few inches away from either side of your body, palms up and fingers relaxed. Close your eyes and let your whole body and mind relax. If you like, you can focus your mind on the breath as described in the meditation chapter, allowing your mind to merge and identify with the breath. In this way, your body and mind reach a state of natural and deep relaxation.

_ _ You may stay in corpse pose for as long as you like. It typically comes at the end of a yoga session, but you can also lie down in shavasana any time you become physically or mentally tired and need to rest. Time and practice will increase your sensitivity to your own needs, so that you are well attuned to when you need to rest.

[_ _]Benefits: Corpse pose provides profound relaxation for body and mind. This allows the muscle tissues to repair themselves and decreases stress and anxiety. It allows you to recover your energy, particularly after a vigorous practice session. It decreases blood pressure and

calms compulsive over-thinking.

Advasana[* / Reversed Corpse Pose *]

_ _

Lie flat on your stomach with your legs straight, the tops of your feet stretched along the floor.

Your arms should be stretched forward with the palms facing downward. Place your forehead on the floor. Allow all the muscles in your body to relax completely, and breathe in a natural way, without forcing or changing anything about the breath. As in corpse pose, you may wish to practice mindfulness of the breath here, counting from one to ten, to induce deeper


_ _

Keep this position for as long as you like, simply resting without any concern.

[_ _]Benefits: Similarly to corpse pose, reversed corpse pose allows the body-mind complex to relax deeply. It also is useful for slipped disc, stiffness of the neck, and to correct bad posture.

_ _

Makarasana[* / Crocodile Pose *]

_ _

Lie flat on your stomach, as in reversed corpse pose, with your toes pointing out. Lift your head and chest from the floor, and bring your chin to rest in your palms, propping it up by your elbows. Allow your whole body and all your muscles to relax. Close your eyes and breathe naturally, without trying to alter the breath.

_ _

If there is too much strain on your neck, move your elbows apart to lower your head slightly.

You should feel an equal pressure on your neck and lower back, so adjust your elbows to find the right balance. The posture should feel comfortable and relaxed without any strain. Remain in crocodile pose for as long as you like.

_ _

Benefits: As with corpse pose and reversed corpse pose, crocodile pose induces profound relaxation and decreases stress and anxiety. Like reversed corpse pose, it also improves such spinal disorders as slipped disc. Crocodile pose has one big advantage over the previous two poses: it makes it easier to breathe deeply from your belly, using your diaphragm to draw the breathe instead of your chest.

[_ _]Contraindications: Don’t do crocodile pose if it causes you to feel any pain in your back.

*Yoga Poses for Meditation *

[*Sukhasana / Comfortable Position *]

_ _

_ _ The easiest meditation position by far for beginners is sukhasana or the “comfortable pose.”

In this position, you cross your legs as you normally would when sitting on the floor. The spine and neck should be straight but relaxed, without any strain. Because of the position of the legs, this can be a little hard to achieve in sukhasana, so it will be much easier to keep your back straight if your butt is seated on a cushion two or three inches off the ground.

Otherwise, if you can manage it, your back will feel more comfortable, and you will be able to keep your spine straight for longer periods of time, if you can sit in some of the more

advanced meditation postures, such as the lotus position.

_ _

Your hands should rest in a _mudra _ in which the forefinger rests on the inside of the thumb, forming a circle, and the other three fingers are extended but relaxed. The palms may face either up or down, resting on the knees, with the arms stretched forward and the elbows

slightly bent.

_ _

Tilt your head slightly forward. You may keep your eyes either open or closed. If you hold your eyes open, allow them to rest on a point about four to five feet in front of you in empty space, your gaze relaxed and defocused.

[_ ]Benefits: _ _ The main benefit of _sukhasana is that it is easy to maintain for people whose bodies are unable to sit in the more difficult meditation positions. Otherwise, for longer periods of meditation, one of the other postures that allows the knees to touch the floor will yield much greater stability.

[*Padmasana / Lotus Position *]

The _lotus position _ is the classic and most famous meditation pose. If you can manage it, great.

If you can’t, don’t sweat it. With padmasana, as with other yoga positions, it’s very important not to force your body to do anything it doesn’t want to do, or else you risk injuring yourself.

So if you can’t get yourself into the right position, simply practice the more dynamic poses from the health chapter and your flexibility will increase. In time, padmasana _ will be within reach for you. For now, if lotus position is just too much, try less demanding positions such as _sukhasana and half-lotus.

This posture is famously hard to achieve for beginners and can cause pain on the legs, but if you are going to sit in meditation for long periods of time, it allows the highest level of stability and ease on the back. Moreover, the posture is especially good at allowing the body’s prana, or subtle energy, to flow in a way that lends itself to deep and powerful meditative awareness.

To sit in the lotus position, sit cross-legged on the mat or cushion, with your left foot resting on the right thigh, and right foot resting on the left thigh. The back should be held straight but relaxed, with minimal effort and without tension, as if the spine were a stack of coins. The knees should touch the ground. The shoulders should be held somewhat back, like a vulture’s wings, and the tongue rest at the roof of the mouth. The mudra or gesture of the hands may vary, but usually the hands rest, palms up, on the knees, with the nail of the forefinger touching the inside of the thumb.

Benefits: The lotus position allows for stability during long periods of sitting meditation. The posture not only allows a steady, sitting position without movement, it also encourages the mind to naturally calm down and rest in meditative awareness. Physically, this pose

strengthens posture and spinal alignment, as well as improving digestion by allowing blood to flow to the digestive tract.

Contraindications: Do not attempt this posture if you have weak or injured knees. Also avoid it if you have great difficulty achieving it, or if sitting in padmasana causes physical pain. Before you attempt padmasana, it is good to practice other yoga positions that loosen the muscles and increase flexibility. If you suffer from sciatica, you should also avoid the lotus position.

Variations: In the variation called ardha-padmasana or half-lotus, one leg is drawn in and

rests on the floor against the inside of the opposite thigh, while the other leg rests on top of the other thigh. This position is easier and requires less flexibility in the legs than the full lotus position.

[*Siddhasana / Pose of the Masters *]

_ _

The right foot rests against the inside of the left thigh with the heel pressing against the perineum, so that this area is sitting on top of the right heel. Then the left leg is drawn in, with the left ankle resting on the right ankle. Tuck the toes of the left foot between the calf and thigh of the right leg. In the final position, the left feel should press into the pubic area above the genitals, so that the genitals are between the left and right heels.

_ _

There are two versions of this pose, one for women and one for men. The version for women is called _siddha yoni asana _ and is much the same as described above, but with left and right reversed, with the _left _ heel pressing against the labia, and the right foot on top, its heel pressing against the clitoris.

_ _ The hands and the rest of the body are held as in sukhasana and lotus position, described above.

_ _

Benefits:[* *] Siddhasana may allow for similar stability to the lotus position for those who aren’t flexible enough to sit in full lotus. It benefits people who suffer from high blood pressure and prostate problems. It redirects the body’s subtle energy upwards, away from the genitals. That means it decreases the sexual libido. I’ll leave it up to you to decide whether or not that’s a benefit!

*How to Meditate *

So now that we’ve gone over the different meditation positions, it will probably be useful if we actually talk a bit about how to meditate. Meditation is all the rage these days, with a lot of scientific research to back up its many benefits. It is not just used in therapy, but also in offices and at home to improve people’s overall quality of life.

Meditation is proven to lower stress, increase concentration and cognitive performance,

reduce anxiety and depression, and elevate your mood. The good news is, it’s also easy to do, so if you have any doubt or hesitation about your ability to get into the practice, don’t worry.

Just try it out for five minutes.

Sit in one of the meditation positions described above, with your back straight but in a relaxed posture. You’ll probably find that sitting on a cushion helps to decrease strain on your back and allow you to sit still for longer periods of time.

Your eyes may be open or closed. It’s up to you. If you open your eyes, keep your gaze several feet in front of you and pointing downward, either resting on a point in space or on the floor.

Either way, allow the eyes to relax, without any strain or strong focus.

Take a moment to feel the mass and weight of your body where you’re sitting. Feel the

pressure of your body pressing onto the floor or cushion, the weight of your feet or knees on the floor. Allow yourself to get a real sense of your body’s weight where it comes into contact with the ground.

Then, take a couple of deep, heavy breaths—basically like sighing. This helps release any tension you’re holding in your body. With your attention, scan the different parts of your body, trying to notice any tension or pain, or alternately any pleasurable sensation. You don’t have to try to do anything with the tension, particularly, or try to change it. Just notice and acknowledge that it’s there.

Now direct your attention to your breathing, to the in-and-out movements of your breath. Try to really feel the breath—the cold on your nostrils as you breathe in, the feeling of your lungs expanding, the diaphragm opening up. Feel the heat in your nose as you exhale, and the

falling sensation of your chest as the breath leaves your body.

Don’t try to concentrate in a tense way, but just allow the mind to rest on its object. The mind should melt into the breath and identify with it, in a relaxed way.

In the beginning, it helps to count the breath. So with each breath, count, one, two, three, etc., all the way up to ten. Then, start over again from one. If your mind wanders or you get distracted by thoughts or emotions, don’t worry about it. Just gently return your mind to the breath, and gently resume counting again from one.

That’s it! Sit like that, with your attention resting on the breath, for five to ten minutes. If you find yourself checking the time again and again, use an app on your phone to give you a chime when it’s time to finish up your session, so that you can take your mind off the ticking of the clock.

Maintaining a consistent, daily meditation practice does wonders for your stress level and mood, giving you a happier, fuller experience of life. Just a short, five-minute meditation session in the morning sets the right mood for the rest of the day. Combined with the other yoga positions discussed in this book, meditation is a powerful way of increasing your overall wellbeing and quality of life.

*The Benefits of Yoga *

Over the past decade or so, a vast amount of scientific research has been carried out to investigate the benefits of Yoga for the human mind and body. The National Institute of

Health has spent milions of dollars toward research on yoga, and nowadays it seems like new studies claiming new benefits of yoga are emerging every single day.

Thousands of peer-reviewed studies now been conducted on the benefits of yoga and the truth is practicing yoga has so many benefits that I could not possibly list them all in this book. So here are X noteworthy benefits of developing a consistent yoga practice:

 Improves flexibility

 Builds muscle strength

 Reduces risk of heart disease and stroke

 Eases Asthma

 Improves memory

 Reduces insomnia

 Relieves pain more effectively than medication

 Perfects posture

 Lowers blood sugar

 Prevents cartilage and joint breakdown

 Protects spine

 Helps with weight loss

 Slows down the aging process

 Helps recover from addiction

 Helps beat depression

 Increases energy levels

 Increases endurance

 Enhances fertility

 Reduces pain associated with athritis, fibromyaligia and other chronic conditions

 Boosts immune system functionnality

 Increases blood flow

 Reduces stress and anxiety

 Improves relationships

 Improves athletic performance

 Lowers blood pressure more effectively than medication

 Regulates adrenal glands

 Improves focus

 Cultivates mental strength

 Fosters creativity

 Helps sleep deeper

 Decreases muscle tension

 Improves balance

 Enhances feelings of happiness and vitality

 Enhances self-awarenes

 Fosters peace of mind, happiness and joy

 Develops intuition

 Builds wisdom

*Turning Yoga into a habit *

Yoga is very much like going to the gym. Practice it regularly, and you become fit. Slack off, on the other hand, and you become chubby. In order to attain profound levels of inner peace, mental clarity, and happiness, you must practice yoga consistently.

In 2010, a study conducted at University College London showed that it takes on average 66

days to build a new habit. This means you need to invest about two months of effort before the behavior of meditation becomes automatic – something that you do without even thinking

about it – a habit.

The key to making yoga automatic is to make it your top priority for the next 66 days. Yoga essentially has to become the most important activity in your day. Here are 9 ways to turn yoga into a habit:

*Work on Your WHY *

It’s important to get crystal clear on why you want to make yoga a habit. Go through the list of benefits of yoga again and decide exactly why you want to practice yoga. Are you motivated to relieve stress, crush anxiety, be more successful or build stronger relationships? Make sure your WHY resonates deeply within you. When you have figured out your WHY, start

visualizing your success. Imagine how your life will be when you achieve your goal and use this image as fuel and motivation to keep you going throughout your yoga journey.

*Commit to the activity *

Take a moment and make an oath to yourself to start doing yoga every single day from now on. Firmly set your intention that you are going to do this and never give up. Feel the energy rising inside your body and seal the commitment with your heart.

*Start Small *

There is no “right” amount of time to do yoga for. If you’re a beginner, don’t fall into the trap of trying to do yoga for hours on end. Your simply aren’t trained to sustain it yet. You can start with as little as 5 minutes of daily yoga and you can gradually build your way up from there.

The key is to not overwhelm yourself when you’re starting out– 5 minutes of yoga everyday is much better than 5 hours of punctual yoga.

*Decide on a fixed time and a trigger *

When you are trying to develop a new habit, it’s very important to have a trigger that reminds you to perform the new behavior around the same time everyday. The easiest way is to

incorporate your meditation into your morning routine or evening routine. The key is to

choose a trigger that makes it easy to juxtapose the new behavior onto an already existing habit. You can decide for example that you are going to meditate everyday day right after you brush your teeth in the morning or right before you go to bed.

*Track Your Progress *

Use a calendar to track your progress and make it visible. Mark down every time you follow through on your new habit. This will inspire you to keep going even when things get difficult.

It will suddenly become more painful to break your streak. You can also use habit-tracking apps, which I have found to be extremely useful.

*Be Accountable *

Find an accountability buddy, preferably someone who is also looking to develop a long-term meditation practice. This will greatly increase your chances of success. When you have

someone that holds you accountable, you will find it much more difficult to miss a session.

*Split your sessions *

One simple trick you can utilize to make your meditation more enjoyable is to split your meditation into two smaller sessions. This will allow you to easily increase your overall session length. Instead of trying to sit for a whole 30 minutes for example, it is much easier sit for 15

minutes in the morning and 15 minutes in the evening.

*Reward Yourself *

Whatever gets rewarded gets repeated. Your brain is constantly associating pain and pleasure to everything you do. So if you want your meditation habit to stick, trick your brain by rewarding yourself right after you have completed your meditation. It can be something as simple as giving yourself a pat on the back and saying to yourself: “ Good job, you made progress today!”.

Remember, consistent action is the only way to make mediation a habit. By practicing it

everyday, you will create new neural pathways that will make the behavior automatic and you soon enough you won’t even have to expand any willpower to sit down and meditate. Make

meditation a long-term habit and it will transform every aspect of your life.

*Conclusion *

Thank you again for downloading this book!

I hope it was able to help you understand how practicing yoga can bring peace, happiness and joy into your life. The next step is to apply what you have learned and develop a long-term yoga practice. It can be a challenging process but I assure you that it is well worth it – You will enjoy a happier, more peaceful and balanced life free from stress, anxiety, and depression.

I wish you success on your yoga journey and I hope you quickly start reaping the amazing benefits that yoga has to offer.

Finally, if you enjoyed this book, then I’d like to ask you a favor. Would you be kind enough to share your thoughts and post a review of this book on Amazon? Click here to leave a review!


Your voice is important for this book to reach as many people as possible. The more reviews this book gets, the more people will be able to find it and enjoy the incredible benefits of yoga.

Thank you again for downloading this book and good luck in your yoga journey!

[*Bonus: Free Guided Meditation Series (5 Audiobooks) *]

 Click here to get your FREE Guided Meditation Series You will get immediate access to:

 Healing Audio Meditation

 Higher Power Audio Meditation

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  • *

The Yoga Beginner's Bible: Top 30 Illustrated Poses for Weight Loss, Inner Peace

  • Author: Tai Morello
  • Published: 2016-03-05 17:40:08
  • Words: 10744
The Yoga Beginner's Bible: Top 30 Illustrated Poses for Weight Loss, Inner Peace The Yoga Beginner's Bible: Top 30 Illustrated Poses for Weight Loss, Inner Peace