The Joy of Yoga: Fifty Sequences for Your Home and Studio Practice

The Joy of Yoga: Fifty Sequences for Your Home and Studio Practice

Emma Silverman

Language: English

Pages: 208

ISBN: 1510702229

Format: PDF / Kindle (mobi) / ePub

Thousands of people take time out of their busy schedules every day to attend yoga classes where they learn postures and breathing techniques that make them feel more energized and balanced. Thousands of other people, however, have yet to find the time in their days to do anything but work, study, or chase after their children. In The Joy of Yoga, author and expert Emma Silverman teaches readers how to take advantage of the health benefits yoga offers even when they can’t make it to regularly scheduled classes.

The Joy of Yoga offers short sequences that readers can perform while seated on airplanes, standing at the bus stop, or even while waiting for water to boil. In addition, it also includes sequences to help with daily aches, pains, and annoyances, such as tired feet, sensitive wrists, neck and shoulder tension, anxiety, and even heartbreak. Weekend gardeners, runners, musicians, and waiters/waitresses will also find exercises that will help ease the tension in their muscles after long hours of work or play.

This book also provides step-by-step instructions on asana (postures) and pranayama (breathing techniques) for fifty sequences; lists the benefits of each sequence and include helpful information about modifications for poses; and encourages readers to create sequences on their own, using the sequences in the book as starting points.

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from where I’m sitting right now), that means that in addition to taking up space in your closet, the shoes are also TAKING UP SPACE IN YOUR CONSCIOUSNESS. This shoe experiment can be repeated on coats, bags, silverware, coffee mugs, etc. All of this stuff is just lying in our minds, gathering dust. Take the time before you practice yoga to create a clean, comfortable space in which to practice. Remove physical distractions, shut off your phone, and forget about all those shoes. If you clear

goodness). Here are a few gentle stretches that leave you more relaxed and on the right side of crazy. 1.     TADASANA (Mountain Pose) 2.     YOGA MUDRASANA (Standing Forward Fold with Hands Clasped) 3.     URDHVA HASTASANA (Upward Hands Pose) 4.     Breathe between poses 2 and 3, exhaling to step 2, inhaling to step 3 5.     PAVANA MUKTASANA (Standing Wind Relieving Pose). Repeat on other side. 6.     Gentle NATARAJASANA (Dancer’s Pose). Repeat on other side. 7.     Standing Cat/Cow

A). 8.     BALASANA. Hold 2–3 minutes. 9.     SUPTA MATSYENDRASANA (Reclined Twist Pose). Repeat other side. 10.   Meditation Savasana Supta Matsyendrasana Balasana Adho Mukha Svanasana Urdhva Mukha Svanasana Sun Salutations—See page 1 Balasana Supta Matsyendrasana Meditation Yoga to Put You to Sleep If you didn’t have time for a complete yoga practice during the day (which helps promote easy and restful sleep at night), try a shorter practice right before you head to bed. This

5.     UPAVISTHA KONASANA (Seated Wide Angle Forward Bend) 6.     Repeat step 4 with other leg on top 7.     SUPTA KAPOTASANA (Reclined Pigeon Pose). Repeat other side. A pillow under the hip can feel nice here. 8.     Cat/Cow spine in Table Top, 6–10 breaths. 9.     SUPTA BADDHA KONASANA (Reclined Bound Angle Pose) 10.   SUPTA VIRASANA (Reclining Heroes Pose) 11.   SUPTA MATSYENDRASANA (Reclined Twist Pose). Repeat on other side. 12.   VIPARITA KARANI (Legs up the Wall Pose). Hold for

Savasana Heart-Opening Yoga Sequence There are many ways in which we open our hearts. During long periods of traveling, I was invited into people’s homes and lives everywhere I went. I came away from this experience overwhelmed with gratitude for the generosity of friends old and new. I feel a similar gratitude toward my yoga students. I am constantly in awe of how they allow themselves to be vulnerable and then appear fearless in the face of the unknown. If you choose to open your heart,

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