Maran Illustrated Yoga Book pdf

Yoga is beneficial for everyone, regardless of age or physical ability. The aim of practicing yoga is to improve your physical, mental and spiritual well-being. This chapter introduces you to the different types of yoga and explores the fundamentals of yoga, including relaxation, meditation and poses. You will also learn about the many benefits of yoga and how to incorporate this versatile activity into your lifestyle.

What is Yoga?

Yoga focuses on improving your physical, mental and spiritual well-being. The goal of yoga is to harmonize your body, mind and spirit through a combination of poses, meditation and breathing exercises. Unifying your body, mind and spirit allows you to achieve a sense of wholeness, peace and self-realization.

In addition to achieving inner peace, practicing yoga has many physical and mental benefits. For example, the physical exercise involved in yoga can increase your strength and flexibility. Yoga is also a very effective tool for relieving stress, calming your mind and allowing you to achieve complete physical and mental relaxation.

What does “Yoga” mean?

The word “yoga” is derived from the Sanskrit word “yuj,” which means “to unify” or “to yoke.”

This origin of the word “yoga” and the practice of yoga are closely related, since practicing yoga involves seeking to “unite” your body, mind and spirit. Achieving this union allows you to connect with your inner self, leading to a sense of contentment and tranquility.

Who can practice Yoga?

Anyone can practice yoga, regardless of age or fitness level. If you have a physical limitation, you can modify yoga to meet your needs. For instance, people with limited mobility can perform yoga while sitting in a chair.

Almost everyone can find yoga useful, since yoga provides such a wide variety of benefits.
For example, people who work in offices can perform stress-relieving practices to give their overworked minds a break. Athletes and dancers can perform strengthening practices to restore their energy and improve their stamina. Children can practice yoga to improve their attention span and concentration. Seniors can also practice yoga to feel strong and improve their flexibility.

Table Of Contents

CHAPTER 1        Introduction to Yoga

• Types of Yoga
• What is Hatha Yoga?
• Benefits of Yoga
• Yoga Clothes and Props
• Creating a Yoga Environment
• Finding a Yoga Class
• Yoga and Relaxation
• Yoga and Meditation
• Yoga and Your Lifestyle
• Yoga and Pregnancy
• Yoga for Children
• Yoga for Seniors
• Muscular System
• Skeletal System
• Introduction to Poses
• Tips for a Great Yoga Practice

CHAPTER 2                    Yoga and Breathing

• Introduction to Breathing
• Breath Awareness Exercise
• Abdominal Breath
• Three Part Breath

CHAPTER 3                      Warm-Up Poses

• Neck Stretches
• Shoulder Stretches
• Arm Stretches
• Prayer Pose
• Spinal Roll
• Spinal Rocking
• Rock the Baby
• Leg Raises
• Pelvic Tilt
• Little Boat Pose
• Little Boat Twist
• Windmill Pose
• Gate Pose
• Pigeon Pose
• Squat Pose

CHAPTER 4                          Seated Poses

• Staff Pose
• Easy Pose
• Bound Angle Pose
• Half Lotus Pose
• Lotus Pose
• Cow Face Pose
• Seated Side Bend
• Simple Twist
• Seated Half Spinal Twist
• Seated Boat Pose
• Thunderbolt Pose
• Hero Pose

CHAPTER 5

• Easy Pose Forward Bend
• Bound Angle Forward Bend
• Head to Knee Pose
• Seated Forward Bend
• Seated Wide Angle Forward Bend
• Seated Yoga Mudra Pose
• Child’s Pose

CHAPTER 6

• Chair Poses
• Seated Mountain Pose
• Chair Hip Stretch
• Seated Knee to Chest Pose
• Chair Forward Bend
• Chair Twist

CHAPTER 7

• Standing Roses
• Mountain Pose
• Five Pointed Star Pose
• Goddess Pose
• Crescent Moon Pose
• Chair Pose
• Warrior I Pose
• Warrior II Pose
• Side Angle Pose
• Triangle Pose
• Standing Balancing Poses
  Stork Pose Dancer Pose Tree Pose
  Standing Hand to Toe Pose Eagle Pose Half Moon Pose
  Standing Forward Bends
  Right Angle Pose
• Standing Forward Bend
  Standing Wide Angle Forward Bend
  Standing Forward Bend Twist
  Side Angle Twist
  Pyramid Pose
  Triangle Twist
  Standing Yoga Mudra Pose
  Rag Doll Pose
• Table Poses
  Table Pose
  Side Cat Stretch
  Cat Stretch
  Extended Cat Stretch
  Table Balancing Pose
  Lunge Pose
  Thread the Needle Pose
  Plank Pose
  Eight Point Pose
  Downward-Facing Dog Pose

CHAPTER 11

• Standing Back Bend
• Sphinx Pose
• Cobra Pose
• Upward-Facing Dog Pose
• Front Lying Boat Pose
• Half Locust Pose
• Locust Pose
• Bow Pose
• Bridge Pose
• Fish Pose
• Inclined Plane Pose
• Camel Pose

CHAPTER 12                            Inversions

• Legs Up the Wall Pose
• Half Shoulderstand
• Shoulderstand
• Plow Pose

CHAPTER 11                                 Reclined Poses

• Reclined Leg Stretch
• Reclined Head to Knee Pose
• Raised Knee to Chest Pose
• Reclined Thigh-Over-Thigh Twist
• Knee Down Twist
• Reclined Bound Angle Pose

Relaxation and Restorative Poses

• Relaxation Pose
• Crocodile Pose
• Supported Reclining Hero Pose

Yoga Practices

• Creating a Personal Yoga Practice
• Seated Warm-Up Sequence
• Reclined Warm-Up Sequence
• Standing Warm-Up Sequence
• Beginner Sun Salutation
• Sun Salutation
• Beginner Practice 1
• Beginner Practice 2
• Chair Yoga Practice
• Relaxation Practice
• Stress Management Practice
• Intermediate Practice
• Strengthening Practice

Language: English
Format: PDF
Pages: 316
Size: 27.1 Mb
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