Hatha Yoga Illustrated

Experience the physical benefits and body awareness from hatha yoga the most popular form of yoga today. Hatha Yoga Illustrated presents nearly 650 full-color photos to visually demonstrate 77 standard poses from hatha yoga that apply to all major hatha styles including Iyengar, Astanga, Anusara, and Bikram.

Individual poses are presented from start to finish, showing you how to achieve proper alignment and breathing to ensure challenging yet safe execution. The result is an increase in the effectiveness, both physically and mentally, you’ll experience with each pose. Several pose variations based on your personal preference, ability, and fitness level are also included.

Eleven sample yoga routines show how to assemble the poses into workouts that meet your specific time, difficulty, and intensity parameters. Colorful and comprehensive, Hatha Yoga Illustrated is organized for your ultimate convenience and use. Use it to guide your muscles, as well as your mind, and increase strength and stamina, reduce stress and anxiety, reduce blood pressure, and increase flexibility.

Chapter 1. Art and Practice of Hatha Yoga

Roots of Yoga
Getting the Most From Your Yoga Practice
Learning to Meditate
Using the Asanas in This Book

Chapter 2. Standing Postures

Mountain
Downward-Facing Dog
Extended Side-Angle
Triangle
Warrior II
Crescent Lunge
Warrior I
Revolved Extended Side-Angle
Revolved Triangle
Chair
Standing Intense Spread-Leg Pose
Beam
Humble Warrior
Intense Side-Stretch

Chapter 3. Balancing Postures

Eagle
Tree
Tiptoe Pose
Boat
Revolved Half-Moon
Standing Extended Leg Stretch
Warrior III
Dancer
Half-Moon

Chapter 4. Arm-Balancing Postures

Inclined Plane
Lateral Inclined Plane
Crane
Peacock
Four-Limbed Staff

Chapter 5. Inverted Postures

Shoulder Stand
Plow
Legs-Up-the-Wall
Head Stand

Chapter 6. Backward-Bending Postures

Cobra
Upward-Facing Dog
Camel
Bridge
Bow
Locust
Upward-Facing Bow
Fish
Cat-Cow
Pigeon

Chapter 7. Twisting Postures

Gentle Spinal Twist
Reclining Spinal Twist
Simple Sitting Twist
Bound Half-Lotus Twist
Sitting Spinal Twist I
Sitting Spinal Twist II

Chapter 8. Forward-Bending Postures

Seated Forward Bend
Standing Forward Bend
Single-Leg Head-to-Knee Forward Bend
Revolved Head-to-Knee Forward Bend
Open-Angle
Side Open-Angle
Three-Limb Intense Stretch
Garland
Splits

Chapter 9. Sitting Postures

Lotus
Looking Within
Baby Cradle
Hero
Kneeling Pose
Lion
Cow Face
Staff Pose
Yoga Sealing Pose
Heron
Sage

Chapter 10. Reclining and Relaxation Postures

Knees-to-Chest
Reclining Hero
Reclining Big-Toe
Reclining Bound-Angle
Reclining Open-Leg Spinal Twist
Supported Bridge
Supported Hero
Child’s Pose
Corpse

Chapter 11. Hatha Yoga Routines

Gentle Yoga I
Gentle Yoga II
Yoga for Flexibility I
Yoga for Flexibility II
Vinyasa Yoga I
Vinyasa Yoga II
Vinyasa Yoga III
Sun Salutation I
Sun Salutation II
Moon Salutation I
Moon Salutation II