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Introduction 1 <p>What You Can Do In A Day  1</p> <p>Foolish Assumptions  2</p> <p>Icons Used in This Book  2</p> <p><b>Chapter 1: The Ins and Outs of Yoga and Breathing 3</b></p> <p>A Brief Introduction to Yoga 4</p> <p>Breathing Your Way to Good Health  5</p> <p>Taking high-quality breaths  6</p> <p>Relaxing with a couple of deep breaths  7</p> <p>Practicing safe yogic breathing 7</p> <p>Reaping the benefits of yogic breathing  8</p> <p>Breathing through your nose (most of the time)  9</p> <p>What if I can’t breathe through my nose?  9</p> <p>How about breathing through my nose all the time?  9</p> <p>The Mechanics of Yogic Breathing  10</p> <p>Appreciating the complete yogic breath  11</p> <p>Belly breathing  11</p> <p>Belly-to-chest breathing  12</p> <p>Chest-to-belly breathing  13</p> <p>Starting out with focus breathing  15</p> <p>Realizing the power of a pause  16</p> <p>Partners in Yoga: Breath and Postural Movement  16</p> <p><b>Chapter 2: Please, Be Seated       19</b></p> <p>Understanding the Philosophy of Yoga Postures  20</p> <p>Looking at the Many Variations of Sitting  21</p> <p>Chair-sitting posture  21</p> <p>The easy posture: Sukhasana  23</p> <p>The thunderbolt posture: Vajrasana  24</p> <p><b>Chapter 3: Standing Tall         27</b></p> <p>Standing Strong  27</p> <p>Exercising Your Options  28</p> <p>Mountain posture: Tadasana  29</p> <p>Standing forward bend: Uttanasana  30</p> <p>Triangle posture: Utthita trikonasana  32</p> <p>Warrior I: Vira Bhadrasana I  33</p> <p>Warrior II: Vira Bhadrasana II 34</p> <p>Standing spread-legged forward bend: Prasarita pada uttanasana  36</p> <p>Downward-facing dog: Adhomukha shvanasana  37</p> <p><b>Chapter 4: Steady as a Tree: Mastering Balance  39</b></p> <p>Getting to the Roots of the Postures  39</p> <p>Balancing Postures for Graceful Strength  40</p> <p>Warrior at the wall: Vira Bhadrasana III variation  41</p> <p>Balancing cat  42</p> <p>The tree posture: Vrikshasana  43</p> <p>The karate kid  44</p> <p>Standing heel-to-buttock  45</p> <p><b>Chapter 5: Dynamic Posture: The Sun Salutation  47</b></p> <p>Gliding Through the 7-Step Kneeling Salutation  48</p> <p>Advancing to the 12-Step Sun Salutation  50</p> <p><b>Chapter 6: A Recommended Beginners’ Routine   53</b></p> <p>Starting Off Slowly and Wisely  53</p> <p>Trying Out a Fun Beginners’ Routine  54</p> <p>Corpse posture  54</p> <p>Lying arm raise 55</p> <p>Knee-to-chest posture  56</p> <p>Downward-facing dog  56</p> <p>Child’s posture  57</p> <p>Warrior I  58</p> <p>Standing forward bend  59</p> <p>Standing spread-legged forward bend  60</p> <p>The karate kid  61</p> <p>Corpse posture redux  62</p> <p><b>Chapter 7: Where to Go from Here      63</b></p> <p>Taking Your First Steps  63</p> <p>Visiting dummiescom  64</p>

<strong>Georg Feuerstein</strong>, Ph.D. (Saskatchewan, Canada) has written more than 30 books on such topics as yoga, tantra, and spiritual transcendence. <p><strong>Larry Payne</strong>, Ph.D. (Los Angeles, CA) is an internationally respected Yoga teacher and workshop leader.

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