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Hatha Yoga: May the Force Be with You 83 Hatha Yoga, the Most Popular Form of Yoga in the West, Com- Bines Body Control and Breath Control to Achieve Inner Balance Yoga Second Edition by Joan Budilovsky and Eve Adamson A Pearson Education Company 201 West 103rd Street Indianapolis, IN 46290 Copyright 2001 by Amaranth All rights reserved. No part of this book shall be reproduced, stored in a retrieval sys- tem, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher. No patent liability is as- sumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher, book pro- ducer, and authors assume no responsibility for errors or omissions. Neither is any lia- bility assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 201 West 103rd Street, Indianapolis, IN 46290. THE COMPLETE IDIOT’S GUIDE TO and Design are registered trademarks of Pearson Education, Inc. International Standard Book Number: 0-02-863970-7 Library of Congress Catalog Card Number: Available upon request. 03 02 01 87654321 Interpretation of the printing code: The rightmost number of the first series of num- bers is the year of the book’s printing; the rightmost number of the second series of numbers is the number of the book’s printing. For example, a printing code of 01-1 shows that the first printing occurred in 2001. Printed in the United States of America Note: This publication contains the opinions and ideas of its authors and book pro- ducer. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the authors, book producer, and pub- lisher are not engaged in rendering professional services in the book. If the reader re- quires personal assistance or advice, a competent professional should be consulted. The authors, book producer, and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Joan Budilovsky, yogi and co-author of this book, demonstrates the yoga poses depicted in the photographs. Publisher Marie Butler-Knight Product Manager Phil Kitchel Managing Editor Cari Luna Acquisitions Editor Mike Sanders Book Producer Lee Ann Chearney/Amaranth Development Editor Doris Cross Senior Production Editor Christy Wagner Copy Editor Fran Blauw Cartoonist Jody Schaeffer Illustrator Wendy Frost Photographer Saeid Lahouti Photograph Model Joan Budilovsky Cover Designers Mike Freeland Kevin Spear Book Designers Scott Cook and Amy Adams of DesignLab Indexer Tonya Heard Layout/Proofreading Angela Calvert Darin Crone Svetlana Dominguez Mary Hunt Contents at a Glance Part 1: Let’s Get Into Yoga 1 1 Why Practice Yoga? 3 Yoga is an ancient system of health that is perfect for life in a modern world. 2Yoga Fitness Power: Beyond Stretching 13 Yoga isn’t just about flexibility—it’s a great body/mind fitness program. 3 How Comfortable Are You in Your Body? 23 Test yourself to see how comfortable you are with your body, de- termine your personal body image, and learn how much you know about your own anatomy. 4Yoga Mind Power: Go with the Flow 35 Yoga tones your mind, too, keeping it calm, sharp, effective, and even joyful. Part 2: Let’s Get Spiritual: Growing with the Tree of Yoga 47 5 Going Back in Time: The Yoga Tradition 49 Learn about the origins of yoga, the different branches of yoga, and how yoga came to the West. 6Walking Yoga’s Eightfold Path 59 Yoga isn’t just exercise—it is a way of life with guidelines for everything from behavior to hygiene to attitude. 7 Can You Breathe? 73 Learn the fine art of breath control, an integral part of yoga. 8 Hatha Yoga: May the Force Be with You 83 Hatha Yoga, the most popular form of yoga in the West, com- bines body control and breath control to achieve inner balance. Part 3: Starting Your Yoga Practice 97 9 Where Do You Practice Yoga? 99 How to find a yoga class, a yoga teacher, or establish an effective practice on your own. 10 How to Practice Yoga 111 What to wear and how to approach your workout with a brand- new attitude. 11 When to Practice Yoga 119 Tips on how to structure your practice and fit yoga into your busy schedule. 12 Crafting Your Personalized Yoga Practice 129 Your yoga workout is yours and yours alone—here’s how to per- sonalize your routine. Part 4: Energize: Postures to Build Strength and Endurance 139 13 What Do You Stand For? 141 Standing postures build strength and stability— master these and other poses will be easier. 14 Bending Over Backbends 157 Backbends help to release energy and joy so they can flow through your body—practice them and rev up! 15 Come on, Body, Let’s Do the Twist 169 Inversions and twists rejuvenate the body—you’ll flip for these postures! 16 A Continuous Flow 181 Vinyasa involves combining postures in a flow of movement—you’ll get a great cardiovascular workout. Part 5: Calming Down: Postures to Quiet the Body and Mind 193 17 Are You Sitting Down? 195 Sitting poses are great for meditation or simply getting centered—so have a seat! 18 Take the Forward Path 207 Forward bends lengthen the back of your body and help you focus on your inner self. 19 Dead to the World 219 The most important of all the poses, shavasana helps you to completely relax and release your body … and mind. Part 6: Living Your Yoga 229 20 Chakras, Mudras, Mantras, and Mandalas 231 An introduction to your energy centers (chakras) and how to use them, plus how to use mudras, mantras, and mandalas for more effective meditation. 21 You Are What You Eat 243 Everybody knows you are what you eat, so let’s explore the per- sonality of your favorite foods. 22 Rx: Yoga 255 Yoga helps your body—all five layers—to heal itself, whether from minor complaints or major ones. Part 7: Yoga for Everyone! 267 23 Yoga for Two 269 Yoga needn’t always be a solitary proposition—vary your regular routine with occasional partner workouts. 24 For Women Only 279 Women have some unique concerns and qualities— from PMS to motherhood to menopause—that yoga can address with finesse. 25 Yoga for the Whole Family 293 Guys, kids, families, we haven’t forgotten you, and neither has yoga. This one’s for you. 26 Yoga for Seniors 305 It’s never too late to improve your life with a regular yoga practice. Appendixes AYoga Sessions for the Time You Have 317 B Glossary 325 C Further Along the Yoga Path: Suggested Reading 335 Index 341 Contents Part 1: Let’s Get Into Yoga 1 1Why Practice Yoga? 3 What Is Yoga? ............................................................................................4 Yoga Is Occident Insurance ......................................................................5 Yoga Is a Great Stress Buster ....................................................................6 Yoga Promotes Whole-Body Fitness ........................................................6 Yoga Is Healing Power ..............................................................................8 My Yogi, Myself ........................................................................................9 Yoga Sets You Free ..................................................................................11 2Yoga Fitness Power: Beyond Stretching 13 Yoga Means Connection ........................................................................13 Are You Off Balance? ..................................................................14 Mind Meet Body, Body Meet Mind ..............................................14 Coming Back to Center ................................................................15 Tapping Into Your Yoga Power Source ....................................................15 Bend Without Breaking ................................................................15 Balancing Acts ............................................................................16 Strength from the Gut ..................................................................16 Keeping the Faith ........................................................................17 Yoga vs. Other Exercise ..........................................................................17 Awesome Aerobics ......................................................................18 Rockin’ Running ..........................................................................18 Super-Charged Stretching ............................................................19 Superior Swimming ......................................................................19 Uplifting Weight Lifting ..............................................................19 Ecstasy: Yoga Union ................................................................................20 It’s All in Your Mind! ..................................................................20 Maximize Your Performance ........................................................20 3 How Comfortable Are You in Your Body? 23 A Self-Test for the Yoga-Challenged ........................................................24 What Your Body Is Telling You, and Whether It’s Good News ............................................................................................26 The Shape You Are In ..............................................................................27 The Slim Ectomorph ....................................................................28 The Curvaceous Endomorph ........................................................29 The Muscular Mesomorph ............................................................30
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