Get Started: Yoga: Learn Something New

Front Cover
Penguin, Jan 17, 2013 - Health & Fitness - 192 pages

Take the first step to mastering yoga with Get Started: Yoga, part of a new series of structured learning guides from DK where nothing is assumed and everything is explained. Each course follows the same structure: start simple and learn the basics, build on what you've learned, and then show off your new skills!

Get Started: Yoga teaches complete beginners the skills needed to master 49 yoga poses and 12 sequences. Start simple with basic poses like downward facing dog and the cobra, build on them with the more advanced poses like the warrior lunge and the half lotus, and finally take it further with the dolphin and the rocking bow poses.

With step-by-step pictures and practice exercises to keep you on the right track, Get Started: Yoga will help you learn your new skill in no time.

More than any other series on the market, DK's Get Started aims to provide the reader with carefully structured learning and a classroom approach to teaching that allows you to build your own course from practical lessons and themed projects.

Each book begins by answering fundamental questions, identifying an essential starter kit of tools and equipment, and explaining how to build a course. The book then divides into subject areas, with key techniques for each area demonstrated through visual glossaries and step-by-steps, followed by graded projects with annotated instructions and an assessment of how to build on achievements.

Let DK be the perfect one-on-one tutor you never had: patient, illuminating, inspiring - always at hand to point you in the right direction so you can achieve your potential.

 

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Contents

Build Your Course 6
6
The 5 Principles Of Yoga 8
8
The 3 Key Benefits Of Yoga 12
12
When And Where To Practice 16
16
Essential Equipment 18
18
The Spine 20
20
Caring For Your Back 22
22
Aligning Your Body 24
24
Warrior Lunge 104
104
Wide Forward Bend 106
106
Cow Arms 108
108
Cat 110
110
Cat Balance 112
112
Extended Sitting Stretch 114
114
Sitting Forward Stretch 116
116
Chair Twist 118
118

Muscles 26
26
Start Simple 28
28
Plan Your Course 30
30
Key Techniques For Warming Up 32
32
Practicing Safely 40
40
Key Techniques For Relaxation 42
42
Mountain Pose 44
44
Standing Arm Stretches 46
46
Leg Raise 1 48
48
Leg Raise 2 49
49
Triangle 50
50
Standing Forward Bend 52
52
Plank Pose 54
54
Downwardfacing Dog 56
56
Diagonal Stretch 58
58
Cobra 60
60
Childs Pose 62
62
Sun Salutation 64
64
Easy Floor Twist 72
72
Cobbler 74
74
Legs Up The Wall 76
76
Final Relaxation 78
78
15minute Sequence 82
82
30minute Sequence 84
84
45minute Sequence 86
86
Assess Your Progress 88
88
Build On It 91
91
Sequences 92
92
Tree Pose 94
94
Half Lotus Tree 96
96
Eagle 97
97
Warrior 2 98
98
Extended Side Stretch 100
100
Horse 102
102
Half Spinal Twist 120
120
Crossed Leg Forward Bend 122
122
Bridge 124
124
Bridge Variations 126
126
Half Shoulder Stand With Wall 128
128
15minute Twisting Sequence 132
132
15minute Starting Inversion Sequence 134
134
30minute Simple Standing Sequence 136
136
45minute Sequence 138
138
Assess Your Progress 140
140
Take It Further 143
143
Self Awareness 144
144
Warrior 1 146
146
Lunge Twist 148
148
Half Moon Pose 150
150
Locust 152
152
Half Bow 154
154
Full Bow 156
156
Seated Forward Bend 158
158
Seated Forward Bend Variation 160
160
Dolphin 162
162
Shoulder Stand 164
164
Plow 168
168
Fish 172
172
15minute Back Bend Sequence 174
174
15minute Standing Sequence 176
176
15minute Inversion Sequence 178
178
30minute Sequence 180
180
45minute Sequence 182
182
Assess Your Progress 184
184
Index 188
188
Acknowledgments 192
192
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