Yoga For Fitness And Wellness

YOGA FOR FITNESS AND WELLNESS is designed for the basic Yoga course. In Chapter 1, we ask, What is Yoga? In Chapters 2 and 3, we explore the history and philosophy of Yoga, and then in Chapter 4, we focus on the theories of Hatha Yoga, which is the kind of Yoga upon which all modern exercise-focused Yoga systems are founded. The rest of the book explores the exercises of Yoga: breathing, stretching and strengthening exercises, relaxation and meditation. The overall goal of this text is that it, along with the Yoga class, will inspire students to include Yoga as one of the activities they can do to stay healthy for the rest of their lives!

Preface

xi

Yoga: From Its Beginnings to Today

1

(22)

What is Yoga?

2

(1)

The Big Question, ``Who Am I?''

3

(4)

Yoga's Beginnings

7

(1)

Seven of the Most Important Yoga Systems

8

(7)

Bhakti Yoga

8

(1)

Mantra Yoga

8

(1)

Karma Yoga

9

(1)

Jnana Yoga

10

(1)

Raja Yoga

11

(1)

Tantra Yoga

11

(1)

Hatha Yoga

12

(2)

What is the Same in All Yoga Systems?

14

(1)

A Short History of Yoga

15

(8)

How Old is Yoga?

15

(1)

The Earliest Roots of Yoga

15

(3)

The Yoga of Patanjali: Classical Yoga and the Yoga Sutra

18

(2)

A New Era of Befriending the Body, Tantra Yoga

20

(1)

Contemporary Yoga: Hatha Yoga and Asana Yoga

21

(2)

Yoga Philosophy

23

(12)

The Goal of Yoga

24

(1)

The Ordinary vs. the Extraordinary vs. the Out of This World

24

(1)

The Core Questions

25

(1)

Yoga Morals and Ethics

25

(6)

Yama, Restraints

26

(2)

Niyama, Disciplines

28

(2)

Other Lists of Yoga's Ethics and Morals

30

(1)

Completing the Journey to One's True Self

31

(4)

Conditioning and Habits

32

(1)

The Dawning of Wisdom

32

(1)

Applying Tantra Yoga Philosophy

33

(2)

Hatha Yoga, the Yoga of Balanced Energy

35

(12)

Overview of the Theory of Hatha Yoga

36

(6)

The Energy Body and the Five Bodies

36

(2)

Clarity

38

(1)

Control

39

(1)

Surrender, Letting Go

40

(1)

``Letting Go'' in the Practice of Yoga Poses and Yoga Breathing

41

(1)

The Anatomy of Awakening: Kundalini and Chakras

42

(4)

The Serpent Power: Kundalini

42

(1)

Chakras, Wheels of Energy, and Kundalini's Ascent

43

(1)

Special Exercises to Move and Enhance Subtle Body Energy

44

(2)

Summary

46

(1)

Yoga Breathing

47

(16)

Introduction to Yoga Breathing (Pranayama)

48

(2)

Yoga Breath Practices (Yoga Pranayamas)

50

(13)

Practice Guidelines

50

(1)

Basic Proper Breathing

50

(13)

Postures, Asanas

63

(50)

The Benefits of Practicing Yoga Poses

64

(8)

Muscles and Joints

65

(1)

Strength and Extensibility: Healthy Muscles

65

(5)

Cardiovascular Benefits

70

(1)

Feelings and Relaxation

70

(1)

Mental Focus

71

(1)

Guidelines for Practicing Yoga Poses

72

(2)

Safety

72

(1)

Breath in the Performance of Poses

72

(1)

Slowing Down, Going Nowhere, Paying More Attention

73

(1)

Parasympathetic Nervous System

73

(1)

Using Props

73

(1)

The Poses of Hatha Yoga

74

(39)

Lying Down Poses

74

(13)

Sitting and Kneeling Poses

87

(10)

Standing Poses

97

(12)

Inversions

109

(2)

Salutation to the Sun (Surya Namaskar)

111

(2)

Relaxation and Meditation

113

(16)

Relaxation

114

(5)

Benefits of Relaxation

115

(1)

Relaxation Exercises

115

(4)

Meditation

119

(10)

Benefits of Meditation

119

(2)

Guidelines for Meditation

121

(1)

Preparation for Meditation

122

(1)

Practices of Meditations

123

(3)

Using Meditation Practices Already Presented in This Book

126

(1)

Integrating Meditation into Your Life

126

(3)

Yoga for Special Needs

129

(12)

Yoga Classes Are for Everybody

130

(1)

You Can Do It

130

(1)

How Yoga Became a Healing Tradition

130

(1)

Practicing Yoga Safely, Whatever Your Condition

131

(1)

Practicing Yoga Poses

131

(1)

Practicing Yoga Breathing

131

(1)

How to Adapt Yoga Poses and Yoga Breathing to Specific Needs

132

(8)

Adjusting Poses for When You Are Overweight or Out of Shape

132

(1)

Adjusting Poses If You Are Experiencing Chronic Pain

133

(1)

Adjusting Poses for When You Have Back Pain

133

(4)

Adjusting Yoga Poses for Pregnancy

137

(1)

Adjusting Yoga Poses If You Are Menstruating

138

(2)

Summary

140

(1)

How to Continue Your Study of Yoga

141

(14)

Taking Other Yoga Classes

142

(5)

Choosing a Class

142

(2)

Choosing a Yoga Style or Lineage

144

(3)

Practicing at Home

147

(2)

Designing Your Own Class or Practice Session

147

(1)

Choose Your Goals

148

(1)

Living the Yoga Lifestyle

149

(1)

Reading about Yoga

150

(2)

Instruction in Many Aspects of Hatha Yoga

150

(1)

Refining Your Performance of Asanas

150

(1)

Yoga Therapy

150

(1)

Scholarly Writings on Yoga

151

(1)

Essays and Stories about Using Yoga Every Day

151

(1)

Reference Books on Yoga

151

(1)

Biography

151

(1)

Yoga Periodicals

151

(1)

Correspondence Course in All Aspects of Yoga

151

(1)

Training to Become a Yoga Teacher

152

(1)

Personal Fulfillment or Professional Skill?

152

(1)

The Economics of Teaching Yoga

152

(1)

How Long Does It Take to Become a Yoga Teacher?

153

(1)

How Does One Become a Yoga Therapist?

153

(1)

How Does One Choose a Yoga System or Lineage in Which to Become a Teacher?

153

(1)

Conclusion

153

(2)

Appendix A: Pronunciation Guide to Sanskrit Words

155

(2)

Appendix B: Yoga Resources

157

(6)

Glossary

163

(4)

Bibliography

167

(4)

Index

171

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Yoga For Fitness And Wellness

Summary

Table of Contents

Supplemental Materials