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Full Description
Hatha Yoga: A Comprehensive Guide is a must-read if you want to get the most from your yoga practice.
Starting from the traditional approach to yoga, you will discover how each yoga pose affects the inner body and how systematic yoga practice can increase your overall health and well-being. You will also learn the ancient principles of sequencing asanas according to their corresponding chakras (energy centers).
Renowned yoga teacher trainers Ram Jain and MichÈle Hauswirth describe how to create safe, fulfilling, and holistic Hatha Yoga practices for different levels of ability and goals. They provide visual and practical descriptions of over 200 asanas, with detailed instructions, alignment cues, contraindications, and suggested modifications based on the experience level of the practitioner. The sample sequences of varying lengths will help you reap the benefits of Hatha Yoga and elevate your yoga experience to a whole new level.
Contents
Part I. The Roots: Background of Hatha Yoga
Chapter 1. The Broad View - Yogic Philosophy
Chapter 2. Hatha Yoga and the Principle of Least Action
Chapter 3. The Evolution of Yoga Asanas
Part II. Medical Facts: Hatha Yoga for Holistic Health
Chapter 4. Hatha Yoga and Your Body's Systems
Chapter 5. Hatha Yoga and Internal Organs & Glands
Chapter 6. Hatha Yoga and the Seven Chakras
Part III. Practicing Effectively: Guidelines for a Holistic Hatha Yoga Practice
Chapter 7. The Importance of Preparation
Chapter 8. The Five Fundamental Building Blocks Step 1: Relaxing
Step 2: Conscious Breathing
Step 3: Warming Up Properly
Step 4: True Asana - Finding Steadiness and Ease Within the Pose
Step 5: Proper Sequencing of Asanas
Part IV. The Basic Structure: The Foundation for Hatha Sequencing
Chapter 9. Following the Natural Order
Chapter 10. Chakra-Wise: The 17 Primary Asanas Asana for the Sahasrara & Ajna Chakras (Crown & Third-Eye Chakras)
Asanas for the Vishuddha Chakra (Throat Chakra)
Asanas for the Anahata Chakra (Heart Chakra)
Asanas for the Manipura Chakra (Solar Plexus Chakra)
Asanas for the Svadhishthana Chakra (Sacral Chakra)
Asanas for the Muladhara Chakra (Root Chakra)
Overview I: The Basic Sequence
Part V. Mastering Sequencing: Creating Customized Sequences
Overview II: General Structure
Chapter 11. Warming-Up Variations Surya Namaskara Variation
Double Leg Raises Variations
Dolphin Variations Chapter 12. Variations for the Crown & Third-Eye Chakras Shirshasana (Headstand) Variations Chapter 13. Variations for the Throat Chakra Sarvangasana (Shoulderstand) Variations
Halsana (Plough Pose) Variations
Chapter 14. Variations for the Heart Chakra
Ardha Setu Bandhasana (Half Bridge Pose) Variations
Pawanmuktasana (Air-Releasing Pose) Variations
Matsyasana (Fish Pose) Variations
Sukha Gomukhasana (Easy Cow Face Pose) Variations
Sukha Gomukhasana (Easy Cow Face Pose) Alternatives Chapter 15. Variations for the Solar Plexus Chakra Paschimottanasana (Seated Forward Bend) Variations
Purvottanasana (Upward Plank Pose) Variations
Bhujangasana (Cobra Pose) Variations
Shalabhasana (Locust Pose) Variations
Dhanurasana (Bow Pose) Variations
Ardha Matsyendrasana (Half Spinal Twist) Variations
Chapter 16. Variations for the Sacral Chakra
Sukha Kakasana (Easy Crow Pose) Variations
Sukha Kakasana (Easy Crow Pose) Alternatives
Trikonasana (Triangle Pose) Variations
Trikonasana (Triangle Pose) Alternatives Chapter 17. Variations for the Root Chakra Vrkshasana (Tree Pose) Variations
Vrkshasana (Tree Pose) Alternatives
Tadasana (Mountain Pose) Variations
Classical Seated Postures
Chapter 18. Sample Sequences
Hip Opening (90 minutes)
Chest and Heart Opening (90 minutes)
Intermediary - Working Toward a Peak Pose (90 minutes)
Basic Sequence (75 minutes)
Basic Sequence (60 minutes)
Basic Short Sequence (30 minutes)
Asana Index
