Hatha Yoga Asanas: Pocket Guide for Personal Practice: More by Daniel DiTuro, Ingrid Yang

By Daniel DiTuro, Ingrid Yang

Overview

Finally, an easy-to-use quick-reference consultant that captures the wonder and essence of hatha yoga itself.

Hatha Yoga Asanas: Pocket consultant for private Practice positive aspects full-color photographs, uncomplicated circulate cues, the English and Sanskrit names, and trouble scores for over one hundred fifty poses, together with these

Bound angle

Bow

Bridge

Chair

Child's

Cobra

Crescent lunge

Crow

Dancer I

Downward-facing dog

Forward bend

Garland

Half moon

Headstand

Intense facet stretch

Lord of the fishes

Lotus

Pigeon

Shoulder stand

Side angle

Staff

Tree

Triangle

Upward-facing dog

Warrior

Wheel

Simple, beautiful, and handy, Hatha Yoga Asanas: Pocket consultant for private Practice is the only reference each practitioner and teacher should still own.

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Extra resources for Hatha Yoga Asanas: Pocket Guide for Personal Practice: More than 150 asanas!

Sample text

And strengthening it. The lymphatics that surround the intestines are massaged. 30 Y O G A MAT COM P A N I O N I BOtJI\ l F I G U R E 4 The glottis surrounds and includes the opening between the pharynx and trachea (windpipe). You can decrease the size of this opening by contracting the muscles of the glottis. Decreasing the size of this aperture creates turbulent airOow, producing the characteristic sound of ujjayi breathing. This sound resonates through the chest, which functions like a speaker box.

Begin by warming up the muscles that The repetitive nature of Vinyasa takes the are the prime movers of the major joints. These joints through an increasingly greater range of are the muscles that create the general f01m of motion, improving the circulation of synovial fluid the pose. For example, in Downward Facing Dog, and bringing nut1ients to the articular cartilage. begin by engaging the quadriceps to straighten Working the muscles increases their metabolic the knees and the triceps to extend the elbows.

Then begin integrating the standing poses into your Vinyasa. Remember to transition smoothly from one pose to the next, using the breath as a meditative focus. 1. Take one full breath in Tadasana. Inhale and raise the arms to Urdhva Hastasana. 2. Exhale into Uttanasana. Extend the spine and look up on an inhale. 3. Exhale into Chaturanga. 4. Inhale into Upward Dog. 5. Exhale into Downward Dog. 6A. Exhale and step forward into Trikonasana from Down Dog; hold for five smooth breaths. Engage the muscles that sculpt the pose (use the pose section in this book for reference).

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