Yoga at Home:

Gain Energy, Flexibility, and Serenity in 20-30 Minutes a Day

Laura Venecia Rodriguez

Published by:

Silver Spring, Maryland, 20910, U.S.A.

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means,electronic or mechanical, including photocopying, recording or by an information storage and retrievalsystem without written permission from the author, except by a reviewer, who may quote brief passagesin a review or article.

Visit www.laurasathomeyoga.com and www.YogaAtHomeCoach.com Copyright 2011 by Laura Venecia RodriguezFirst editionPrinted in the United States of America Digital Edition Library of Congress Cataloging-in-Publication DataRodriguez, LauraYoga at Home: Gain Energy, Serenity, and Flexibility in 20-30 Minutes a Day Laura Venecia Rodriguez1st edition Cover and book design by Melissa Darnell: www.melissadarnell.com Cover art and caricature by Steven D. Hanson: www.caricaturesbystevied.com;stevendhanson@comcast.net

http://www.laurasathomeyoga.com/http://www.yogaathomecoach.com/http://www.melissadarnell.com/http://www.caricaturesbystevied.com/mailto:stevendhanson@comcast.net

Acknowledgements and Dedication

Muchas gracias and merci beaucoup to my friends who offered valuable feedback on draft chaptersof this bookDonna Britt, Laurie Calhoun, Marcus Guynn, Conall McCabe, Ann Ogle, Debbie Riley,Ray Sawhill, and Barbara S. Webb Lo-Chin.

Thank you, E.g. Sebastian and Marci Zaroff, for allowing me to use your photographs to give this bookmore spice and esthetic appeal! Also, I appreciate Steven D. Hansons creative caricature and coverdesign and Melissa Darnells exceptional professionalism and excellence as a book designer.

Special thanks to the following business and spiritual mentors and associatesTom Antion, JenniferBaszile, Babette Bibey, Baeth Davis, Carole Dor, Daniel Hall, Vicki Irvin, Adwoa and Brandon Jones,James Malinchak, Kathi McKnight, Barbara Niven, Debbie Phillips, Ed Rush, E.g. Sebastian, Noah St.John, and Allen White. You have inspired me to keep writing, to fan the flame of entrepreneurship, and toawaken my own wisdom within.

I dedicate this book to the Divine Spirit within me and to my immediate familymy mother andbrother, Ruth and Noel Chvez, and my children, Francesca and Andres Archila. I also dedicate this bookto my close friends, Terri Adams, Luisa Bonilla-Spriggs, Martha Clarke, Deborah Davis, RamonaHarper, Marsha Hawkins, Jackie Jones, Pat Laney, and Robyn McKenzie. You have given me muchloving support and friendship.

Finally, this book is dedicated to you, the reader, who has decided to be proactive and enhance yourmind, body, and spirit by incorporating yoga into your life from this moment forward. The book draws onmy personal experiences with yoga and the knowledge and expertise of yoga experts so you can make theancient, yet timeless science of yoga a joyous, integral part of your daily life.

When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight,wealth becomes useless, and intelligence cannot be applied.

Herophilus, Greek Physician-Father of Anatomy

A Word from the Author

Who can benefit from reading this book? Ask yourself the following questions. If you answer no toeven one, consider investing time with this book.

Do you feel wonderful almost every day? Are you comfortable with your physique? Do you manage stress well? Do you feel relaxed and serene most of the time? Do you walk and move about with grace and ease? Do you sit and stand tall? Do you engage in strategic physical activity, attend fitness classes, or go the gym at least 5 times aweek? Do you consider yourself flexible and toned? Do you feel as energetic and youthful now as you did 10, 20, or 30 years ago?

If you answer yes to at least one of the following questions, this book was written for you.

Have you been curious about yoga but blown it off because you assumed you just could never bethat flexible? Do you accumulate tension in your neck or back? Are you physically active in a sport or exercise program, but still feel a bit stiff? Do you think yoga is only for athletes or the artsy, hippie-dippy crowd? Have you read or thumbed through yoga books and magazines only to feel overwhelmed by theSanskrit terms and pretzel-like poses? Have you tried yoga classes or watched DVDs and found them too difficult, intimidating, or hard tofollow? Did your body scream from soreness the following day?

If you are new to yoga and want to learn the essence and spirit of this powerful ancient practice, thisbook was designed for you. In the pages that follow, I reveal how to make yoga a relaxing, energizing partof your daily life. I share tips on how to stay motivated and creative ways to keep your practice fresh andfun. I distill the essentials of what you need to create an empowering 20-30 minute, self-paced yogaregime in the privacy and convenience of your home.

Before you read on, be advised that even the best-known, classic yoga poses are taught in differentways. The most experienced and trained yoga instructors differ in how they present and what theyemphasize in a pose. For example, I have seen at least 5 variations of how to do the cobra pose(presented later in this book). In the pages that follow, I share the poses I do daily, the way I learnedthem. The yoga practice I have developed and done for years has served me well. I have never had aninjuryno pulled muscles or dislocated knees or any soreness. I feel wonderful, virtually all the time.

This book is an introduction to yoga for people who have been curious but not yet taken theopportunity to check it out. I invite you to reap the rewards that yoga offers for awakening your physical,mental, and spiritual well-being. Stop waiting and read on!

Laura Venecia Rodriguez

Awaken the Wisdom Within Communications, LLCSilver Spring, MD

Disclaimer

This book contains information about the potential benefits of hatha yoga and is for informationalpurposes only. The techniques and suggestions presented in this book are not intended to substitute forprofessional medical advice.

Consult your physician or professional health advisor before beginning any new exercise program,especially if you are nursing or pregnant, are elderly, if you have had any recent injuries, or if you sufferfrom chronic or recurring conditions such as high blood pressure, neck or back pain, arthritis, heartdisease, and so forth. The author and publisher expressly disclaim any responsibility for any injuries oradverse effects that may result from the use or application of the information contained in this book.

If you do not wish to be bound by the above, you may return this book (in its original, unusedstate) to the publisher for a full refund.

Table of Contents

Chapter 1: Why Read This Book?Who should read this book?Why listen to me? BecauseI have results!Why I learned yoga

Chapter 2: What is Yoga? What are its Benefits?What is yoga and how does it differ from other forms of exercise?Benefits from yogaYoga can rejuvenate you and a more flexible body can create a more flexible mindYoga can reduce stress at work and schoolYoga can heal the lingering effects of past injuriesYoga can create more flow in your lifeY.o.g.a. offers MANY more benefits than are covered here

Chapter 3: Yoga Myths and RealitiesYou dont have to become a human pretzel to benefit from yogaYoga is no longer just for the hippie-dippie, artsy-fartsy crowdDoing yoga doesnt mean you are weird and requires no change in religious beliefsYoga DOES help promote healthy bonesYoga is NOT inherently dangerousYoga does not require competition

Chapter 4: Why Practice Yoga at Home?Benefits of practicing yoga at homeHome practice suits the busy personHome practice is economical!At home you can customize your practicePractice at home becomes your special timeTheres no vying for space at homeYour home studio never closesAt home, with the right instructions, you can teach yourselfAn important consideration related to home practice

Chapter 5: How to Create and Equip Your Home Yoga StudioCreate a home studio to inspire your practicePractice areaYoga matsYoga clothingwhat you should wearProps or not?Safe candles for your home studioCDssuggested music and ambient soundsOptional equipment

Chapter 6: How to Carve Out Time for Yoga

Assess your attitudeChoose your practice time wiselyWhat to do if you feel lazy and pressed for timeWhen time is short, abbreviate your practice

Chapter 7: Yoga Breathing for LifeThe breath is a life forceTwo simple yoga breathing techniquesAlternate nostril breathVariations of the alternate nostril breathBreathing for energyBreathing for inspirationComplete breath

Chapter 8: How to Do Selected Classic Hatha Yoga PosesAlternate Leg Pull or Head to Knee PoseAnkle to Forehead StretchArm and Leg StretchBackward Bend and Japanese Sitting Pose or Hero PoseBackward Handclasp or Shoulder StretchBowChild PoseCobraComplete Back and Leg Stretch or Forward Seated BendEagleEgg Roll (Warm-up)Half-locustHalf-lotusKnee to Chest Press and Backward StretchKnee and Thigh Stretch or Bound Angle PoseLionLocustNeck rollsPloughShoulder StandSide BendsSponge or Recharging Technique

Chapter 9: Simple Meditations to Soothe Your Stressed Out SoulWhat is meditation and what are its benefits?My experience with meditationSimple meditation practicesMeditate on art or photographsMeditate during aerobic exerciseWhen to meditate and what to expect

Chapter 10: The Mindset You Need Before Starting Your Yoga PracticeWhat to expect when you begin

How to create a daily discipline decide!How to practice yoga safelyYour progress is not linear take it one day at a time

Chapter 11: How to Create Your Daily Yoga RegimeHow to create a head-to-toe workoutTime needed for optimal resultsHow many repetitions of the poses should you do?Pausing between poses is essentialRest after each yoga practiceLauras basic regimeGetting started

Chapter 12: Additional Tips & Techniques to Enhance Your Practice and to Stay MotivatedPractice on an empty stomachHydrate yourself with lemon waterCombine selected poses to maximize your timeTips for counting while holding posesWear athletic shoes for certain posesVisualize poses for masteryRefining and keeping your practice fresh with super awarenessSmile as you stretchInclude laughter?Videotape yourself to improve your posesUse a timer to stay focusedUse key words and intentions to give your practice more meaningMake your practice a mini-vacationUse the power of enthusiasmInfuse spirit into your practiceAdd inspiration and a dedication to your practiceExpress gratitude as you practice

Chapter 13: Doing Yoga Away from HomeYoga mini-breaks at the officeYoga in transitYoga at the Baltimore-Washington Airport?Mid-air yogaYoga in your hotel room or cruise ship cabin

Chapter 14: Can You Lose Weight with Yoga?My perspectiveTwo amazing weight loss storiesRecommended yoga regime for weight loss

Chapter 15: Your Heartfelt Y.O.G.A. Commitment

Appendix A: Recommended Resources to Continue Your Study of Yoga

Appendix B: An Overview of Popular Styles of Yoga

Bibliography

Free Bonus Offer from the Author

CHAPTER 1Why Read This Book?

Years ago, yoga instructor Richard Hittleman said, The benefits of physical yoga are very great. Notonly do they far surpass those of any system of self-improvement for the body (calisthenics, jogging,isometrics, competitive sports), but they extend also to the emotional and mental aspects of theindividual. I would add that a daily dose of yoga enables you to stop sleepwalking through life. Yogareleases the imprisoned splendor of your mind, body, and spirit so you feel fully alive. Who should read this book?Would you like to burst with energy? Do you secretly or overtly seek to become slender, supple, andserene? Are you willing to invest 20-30 minutes a day, 5-6 times a week so you can feel and look your

personal best? Then the type of gentle hatha yoga[1] I practice is the answer for you!This book is an introduction to yoga for people who have been curious but have never started a yoga

practice or gone far with one. I provide concise, step-by-step instructions on how to do selected,energizing yoga poses safely, easily, and at your own pace at home. I also especially designed this bookfor individuals who consider themselves non-athletes because I am one and understand the challenges oflearning a new physical regime.

This book is NOT intended for super coordinated, athletic people who revel in learning only the mostrigorous and intense forms of physical exercise. If you are a supreme jock looking for another tool to giveyou a competitive edge, close this book and return it to the library or bookstore shelf. Or, donate it tosome poor soul like me, the consummate klutz, who has been searching for a gentle, yet effective physicalpractice. Why listen to me? BecauseI have results!Why should you read this book when you can choose from dozens of other yoga books at Borders, Barnesand Noble, or Amazon.com? I am not a credentialed yoga instructor. I have not journeyed to India (likeElizabeth Gilbert, the author of Eat, Pray, Love), studied with a guru, or even peeked inside an ashram(you knowthose spiritual retreats in remote locations). I am self-taught. By studying yoga on my ownover several decades through personal research and by attending a handful of classes, I have created acustomized daily regime of classic yoga poses that works! I enjoy tremendous energy, flexibility, andserenity.

I am a professional researcher/writer and I share the various tips and techniques I have culled overthe years to maximize the benefits and enjoyment you can gain from a regular yoga practice. I have writtenthis book to be a comprehensive and quick read to give you the essence of what you need to create aneffective, personalized daily yoga practice.

Virtually anyone can learn the gentle yoga poses I have taught myself and present in this book. Age isno barrier. If I, Laura, the supreme non-athlete can do yoga and reap its rewards, without a doubt, you canand you should! I believe our lives are meant to be joyful and that we should feel energetic and at ourpeak most, if not all the time. In my opinion, yoga is one of four essential pillars of a healthy lifestyle.(The others are aerobic conditioning, meditationI have included a chapter on this and healthy eating.)

A few years ago, the Yoga Journal reported that one study estimated that 16 million people practice

yoga in the United States. That number has no doubt increased, but millions more who could benefit fromyoga have not delved into it for several possible reasons. Some people likely feel intimidated by thepretzel-like poses splashed weekly across magazine and book covers. Others might have checked out aclass or two only to find they couldnt keep up with the instructors explanations because they requireslower paced or more personalized instruction (I do).

Or, some people have felt inadequate and embarrassed in classes where participants on either side oftheir mat seemed to execute the poses with such ease. Also many people dont have time to commute backand forth to take an hour-long class at the local yoga studio or gym. Or they may live in remote areas thathave no yoga classes. If you fall into any of these groups, I have written this book for you! You can nowlearn and carve out the time for yogain the privacy of your own home and at your own pace. Why I learned yogaBorn double-jointed (and you may notice my bent arms in some of the photos), I often feltembarrassed as a child because I seemed to be so uncoordinated and klutzy compared to my classmates.In elementary school, I could never lift myself to swing up onto the parallel bars in gym class. Everyannual field or sports day filled me with dread. Without fail, Id trail behind or slow down myteammates in every competition from the three-legged run to the potato sack race. (Gees, I hated those!) Athome, my mother admonished me for throwing a baseball or softball like a girl.

Hmm wasnt that what I was?In high school, although I found it fun to shoot the hockey ball (when I didnt miss it), cradle the

lacrosse ball (if I ever caught it), or dribble the basketball (if someone ever passed it to me), I nevermade a varsity or junior varsity team. And, the coaches and physical education teachers neglected us non-athletes. No running laps around the field for us they saw no need for us to stay in shape! Shame onthem! As a result, I could see my future as a couch potato looming on the horizon.

Yet, I always had an innate interest in health. One day, when I was 15, I came across an issue ofPhiladelphia magazine on my mothers dining room table. The magazine cover showed a man sitting inthe lotus yoga pose. The feature article explained yogas Indian roots, its many health benefits, and itsaccelerating spread across the United States. Intrigued, I began to delve into reading more about yoga.

My first instruction in yoga came from Yoga, Youth, and Reincarnation, by journalist Jess Stearn, andYoga for Beauty and Health , by Eugene Rawls and Eve Diskin, excellent yoga primers published in thelate 1960s. In Yoga for Beauty and Health , the authors lamented the increasingly sedentary lifestyle ofpeople who were driving instead of walking and riding horseback. Think how much worse off we aretoday!

After learning yoga poses from these and a couple of other books, I practiced yoga fairly regularly inhigh school, college, and graduate school. My practice became sporadic, though, after I got married andhad my two children. Four years ago, I realized that if I wanted to stay flexible and in good aerobic shape(I jogged for years and then switched to dance aerobics and later rebounding, i.e., jumping on a mini-trampoline), I better resume daily yoga practice. I reread my old books, studied new ones, and watched afew yoga videos and DVDs that I bought or checked out from my local library. I also attended anintroductory class at a local yoga studio and participated in a 6-week yoga class at work.

This time around in my study and practice of yoga, however, I made a point of plumbing its essenceand spirit. I focused on synchronizing my breathe with my moves. I paid attention to how every part of mybody felt in each pose. In earlier years, I had done the poses mechanically. Once I made the change topracticing with greater mindfulness and putting my heart into it, my energy soared. I began experiencingbliss (that spontaneous joy that wells from within rather than being prompted by externalcircumstances) more often. I was even able to master poses that had been difficult for me decades earlier!

As a single mother who works outside the home, during the past four years, I have managed to allocate

20-30 minutes daily to gentle yoga practice (along with aerobics on the trampoline and meditation) and inthe words of the late soul singer, James Brown, I FEEL GOOD! fantastic! I am as energetic as I wasin college, if not more so! Super yoga woman, I am not I still cant contort my body into a pretzel. Mostadvanced poses (the intricate ones requiring considerable balance and coordination) elude me.Nevertheless, I have felt wonderful in my body, mind, and spirit as a result of my yoga practice. And that,my friend, is what I want you to experience, too.

CHAPTER 2What is Yoga? What are its Benefits?

Yoga, which, in the ancient Indian language Sanskrit, means union, is an ancient, scientific healthsystem that is superb for the modern soul. As authors Eugene Rawls and Eve Diskin explain in theirbook, Yoga for Beauty and Health , yoga is an exact science that can lead to exceptional physicalwell-being and serenity in the face of the stresses of daily life. In this chapter, I present myinterpretation of the essence of yoga and share a few (there are many more) of its most significantbenefits. What is yoga and how does it differ from other forms of exercise?Yoga, a discipline dating back at least 4,0005000 years, is strategically designed to maximize health andvitality. The word, yoga, means union. Union and oneness of mind, body, and spirit result from yogapractice. Yoga practitioner, Ina Marx, defines hatha yoga, the type of yoga I present in this book, as ascientific system that works the body from the inside out and that reaches every part of themusculoskeletal system. Yoga poses, she says, are patterned after the natural movement of animals. Andthus, there should be no struggle or striving in yoga. As British yoga teacher, Tara Fraser, states in TheEasy Yoga Work Book: A Complete Yoga Class in a Book, "Stretching is an interior process, not aboutreaching goals and pushing limits, but about finding space and letting go of tension."

Although any type of stretching will benefit you, yoga stretches are based on ancient sciencetheprinciples are timeless and proven. I like that! Here are three key ways in which yoga stretches differfrom other stretches: (1) yoga poses incorporate static stretches held steadily and for longer periods oftime; (2) yoga stretches are strategically designed to create balance and symmetry in the body as well asto release tension; and (3) emphasis is placed on the gradual entry into and exit from each pose and on the"even flow of breath."

Also, unlike other exercise programs, if you do gentle yoga poses in the specific way I have explainedin this book, you should not experience soreness or pain from your practice. And, when you achieve evena minimal level of mastery of any pose, such as the backward bend shown in the following photo, yourbody will feel s--o-o-o good!

Benefits from yogaYoga has immense benefits that can remedy the ill effects of our modern, sedentary lifestyle. When we

practice with focus and pour our heart into yoga deeply stretching and flexing our bodies, our inherentradiant health is released. We begin tapping into a vast energy reserve and start sizzling with zeal and zestthroughout the day. And theres more: our stamina increases and our organs are massaged from the insideout, including the organs that control our libidos. As one Time Magazine journalist who began yogaclasses exclaimed, Sex becomes sexier!

Yoga can enable you to become toned, svelte, and better able to manage your weight as your thyroidbecomes regulated (see chapter 14 on achieving weight loss with yoga). As you learn to breathe morefully and deeply, stress and tension begin to melt away. Through gentle yoga, some people have healedbad backs, gained an inch or two in height, balanced their thyroid levels, and have eliminated painfulmenstrual cramps.

The quality time you spend on your yoga mat reaps enormous rewards. Can you remember a timewhen you felt at your absolute peak? If not, can you imagine basking in the glory of a beautiful, sunny dayout in the woods near a creek or pond. Its so quiet, so still, except for the sound of bubbling water or afrog leaping from one lily pod to the next. You feel serene and unified in your body, mind, and spirit.Every single cell, muscle, nerve, and fiber of your body is humming with health, vitality, andenergy...Heart-felt practice of the gentle yoga I show you in this book can enable you to attain this state!Daily yoga practice leads to experience living on full throttle as spiritual writer, Marianne Williamson,says. Believe me, its so wonderful when you do! Below is more information about the benefits of aregular yoga practice. Yoga can rejuvenate you and a more flexible body can create a moreflexible mindYoga practice can result in "youthing. Hatha yoga's scientific stretches and poses help us regain andmaintain the natural flexibility and pliability of our bodies that most people experience in their earlieryears. I read once that some yogis assert that years of focused practice can keep your mind and bodyyouthful. Yoga can steer our minds away from focusing on our chronological age and the limitations oftenassociated with passing years.

Three years ago, I read a Washington Post article about an 87-year old yoga practitioner who had yetto cut back on her yoga regime. She could lift her entire body in ways I doubt I could ever achieve evenwith the most skilled and patient yoga trainer. Granted, she may be exceptional. However, the point is thather advanced age (according to societal standards) was not hampering her practiceat all. I have foundover the past couple years that with focused, consistent practice, I am able to stretch farther in some posesthan I could decades ago. Now in her early 60s, yoga teacher, Patricia Walden, has said that her poses arenow "better, more integrated" than they were years ago and that her "flexibility and strength are morebalanced." I believe that like wine, we can get better with time, if we maintain a consistent, focused, andheart-felt yoga practice.

A flexible body through yoga can also lead to a more flexible mindarguably a trait most oftenassociated with youth. Remember the clich, "she is set in her ways" because of a persons advancedyears? A few years ago, one of my astute friends at work commented that she had always figured that amutual male acquaintance of ours was "rigid" in his outlook on life and in friendships and marriagebecause he held his body so rigidly.

If a rigid body reflects rigid thinking does a flexible body reflect flexible thinking? And, can creatinga more flexible body through yoga lead to a more flexible outlook on life? In my view, this is definitely apossibility. Just think about it. As you o- p - e- n and s - t - r - e - t - c - h your body and all yourmuscles and tendons through daily yoga practice, you become more energized. With more energy, youlikely feel more expansive, open-minded and more accepting of others.

In contrast, when your muscles are tight, taut, and constricted from a sedentary lifestyle and lack ofuse, you are probably going to be more irritable, rigid in your outlook, and will withdraw more intoyourself. When you don't feel great, are you really flexible in you thinking? I think not!

David Simon, Medical Director of the Chopra Center (founded by Deepak Chopra), touches on thisvery topic in the DVD, The Seven Spiritual Laws of Yoga. Simon notes that the benefits of yoga asanasextend beyond the physical to the mental and spiritual. He explains that greater flexibility of the bodydeveloped through yoga can lead to greater flexibility and open-mindedness in one's life off the yoga mat.So, yes, the evidence suggests that flexibility gained from yoga has the potential to enhance the flexibilityin your mind and outlook on life. Yoga can reduce stress at work and schoolThe American Psychological Association's 2007 "Stress in America Report" revealed that three-fourthsof Americans point to their work as a stressor. And, stress is expensiveto the tune of $300 BILLION ayear in costs related to absenteeism, lower productivity, higher employee turnover, and associatedmedical, legal, and insurance fees.

In response to these problems, a growing number of companies are offering stress reduction orwellness programs at the office. Yoga is often the program of choice. My federal agency has been offeringweekly afternoon yoga classes for the past four years.

One professional organizing firm in San Diego, CA provides weekly instruction in breathing andmeditation exercises that employees can do throughout the day to alleviate stress and to regain energy andequilibrium. The company's founder established the program after noticing her employees were sufferingfrom heavy stress and mental exhaustion. Another firm, Yogafit Training Systems Worldwide, Inc., bringsyoga and fitness classes to companies seeking to offer yoga to their employees. Yogafits CEO asserts thatyoga "physically and mentally clears space allowing employees to return to their work refreshed andrejuvenated." If your workplace doesnt offer regular yoga classes, this book shows you how to createyour own customized yoga practice of poses that you can do at home and some of which you can do atwork.

In addition to the workplace, according to one source, a hundred schools in 26 states use yoga in theclassroom to relieve stress. Some schools offer after-school yoga for at-risk youths who have specialdifficulty focusing, suffer from poor self-esteem, and live in homes plagued by violence. The students arelearning to improve their concentration and are benefiting from being immersed in a peacefulenvironment.

Rita Geller, a third-grade teacher at Parkside Elementary School in Coral Springs, Florida,incorporates five-minute yoga exercises into her curriculum to help her students relax and focus. She said,"yoga is a powerful tool to help students and teachers relieve stress and gain inner strength andconcentration...the sessions are brief, specific, effective, and utilized as needed, and once children getfocused, it saves time."

I wish more schools followed this practice! It costs nothing, takes only a few minutes, and sharpensthe students' focus. I cant help but imagine how much better things would be if in the midst of a seemingnational epidemic of attention deficit disorder (ADD) among children and teens, if students would learnyoga relaxation techniques instead of popping prescription drugs like Ritalin and Adderall. Yoga can heal the lingering effects of past injuriesSeveral years before he began yoga, the late journalist, Jess Stearn, and author of Yoga, Youth, andReincarnation, had suffered from severe whiplash pain caused by an automobile accident. Consistent,cautious practice of yoga poses targeting his neck caused the residual pain to eventually disappear. InaMarx, author of You are in Charge: The IM Method Total Fitness for the Fit and Not So Fit, sustained

serious internal injuries, cracked ribs, emotional trauma from jumping out of a burning building onto aconcrete drive. After learning and practicing yoga conscientiously, she was able to toss away a steelcorset that doctors had claimed she would have to wear for the rest of her life.

Rosie Reichmann, who published her book, Ageless Yoga , in her 80s (what an inspiration!), hadsevere back pain for years during her early adulthood. Numerous consultations with top specialists inEngland and Switzerland produced no relief. At age 40, however, Rosie learned yoga at the Iyengar YogaClinic, became a teacher, and completely cured her back pains. If you ease into yoga and take your time,you will reap many benefits, including healing yourself from past injuries. Yoga can create more flow in your lifeDuring the past few years of yoga practice, I have experienced the sensation of "flow," a conceptpopularized by psychologist, Mihaly Czikszentmihalyi, who wrote a book with the same title. (I listenedto his book on CD.) A principal aspect of flow is that during a particular activity, a person loses self-consciousness. The action in which they are engaged "merges with their awareness." In other words, aperson becomes so immersed in an activity that they lose awareness of time and of himself or herself.

The practice of gentle yoga can develop one's ability to this experience flow or energized focus. Dontassume this is just new age, woo-woo stuff lacking practical value. The flow state that you can achievein doing yoga gives you the foundation for creating this state in other areas of your daily life whether atyour office working, cooking dinner, rallying during a tennis game, or playing guitar. Just as yoga enablesyou to stretch beyond your previous comfort zone and become more limber and supple, your skill levelsand performance in other areas can also improve. Y.o.g.a. offers MANY more benefits than are covered hereIn this chapter I have shared only a handful of the benefits that yoga offers. Because so many people seekto lose weight, chapter 15 discusses yogas role in a weight loss program. I encourage you to exploreyogas myriad other benefits by investigating the resources I have included in the appendix and furtherexploring information available at your local bookstore, library, and on the Internet.

In summary, one easy way to remember the overall benefits resulting from yoga practice is tobreakdown each letter in yoga. The Y represents youthful energy. The O reflects the onenessand openness that occurs in your mind, body, and spirit. The G stands for the grace that yoga bringsto how you move and hold your body. Finally, the A symbolizes how much more awake, alert, andattuned you become in all aspects of your life from practicing yoga.

CHAPTER 3Yoga Myths and Realities

Since yoga is so widespread, when I began writing this book, I assumed that few of themisconceptions about yoga that I heard years ago still persisted. However, articles I have read in themainstream press and recent experiences of some friends have revealed that certain myths about yogaremain. So, in the next few pages I aim to dispel these untruths in case they have prevented you fromstarting this wonderful practice. You dont have to become a human pretzel to benefit from yoga

Its truethe illustration above depicts an actual yoga pose (also known as asana in yogaterminology). Do you have to do this type of challenging pretzel-like pose to benefit from yoga? Certainlynot! I doubt I could ever manipulate my body this wayat least not in this lifetime! I would tax a yogainstructor's patience if he or she tried to teach me this pose. This is one of those difficult poses you oftensee in yoga magazines. I bet it intimidates many people who might otherwise consider trying yoga for itshealthful benefits.

In a letter to the editor of a recent issue of Yoga Journal , one of the premier magazines of the yogamarketplace, a woman in Washington, DC, complained, "I am always troubled by the Yoga Journalcovers. Oftentimes, they portray young, skinny women performing the most advanced yoga postures,which would discourage most women and men from trying yoga..." I could not agree more!

That's why I selected simple, classic yoga poses as part of my daily yoga regime and for this book.These poses may not visually impress you, but practiced consistently, they provide all the health benefitsyou could want from yogarelaxation, flexibility, and energy, without having to struggle to become anacrobat. Yoga is no longer just for the hippie-dippy, artsy-fartsy crowdYoga was just starting to spread across the United States when I began learning it as a teenager. Unliketoday, few people I knew were familiar with yoga, much less practiced it. When I taught a 3-weekintroductory yoga class during the winter term of my sophomore year at college, a handful of studentsenrolled.

For years, yoga maintained an esoteric allure. It seemed that the people who did yoga were part of the

http://athomeyoga.typepad.com/.a/6a00e54fd47339883401116884e619970c-pi

artsy-fartsy or hippie-dippy crowd. Rarely did you meet mainstream business professionals, lawyers,doctors, electricians, or architects who practiced yoga. However, nowadays, people from all walks oflife and all agesfrom five to ninety-fivedo yoga. You often read that celebrities like singers Madonnaand Sting, and sports figures like Kareem Abdul Jabar, and countless tennis players, golfers, and evensurfers incorporate yoga into their lives. If you haven't started your yoga regime, when do you intend to?You can no longer use the excuse that you will be considered weird for doing yoga. Who knows, soon,you may raise eyebrows if you don't do yoga? (I knowI am probably dreamingbut thats the aim ofthis bookto get more people to take up yoga.) Doing yoga doesnt mean you are weird and requires no change inreligious beliefsSome people who might otherwise be open to yoga, may be intimidated by yoga books and videos that use

many Sanskrit[2] terms (Sanskrit is an Indic language of Hinduism and the Vedas and the literarylanguage of India) and feature images of yogis dressed in Indian attire. And, I guess, that some people stillfind yoga and meditation practices, especially those that involve chanting Om, a bit out there at bestor "woo-woo" at worst. In a recent episode of the television show, Medium, Joe, the husband who wasadvised to begin meditating to lower his blood pressure, was apprehensive and self-conscious about it.He said he just felt weird about having to meditate and was embarrassed when caught in the act by thebig boss during his lunch hour.

Just two months before this book went to print, a work colleague (in the Washington, DC metropolitanarea where I live and work) told me something I couldnt believe. She had asked the medical technicianwho had reviewed the results of her recent exam if he didnt agree that her practice of yoga andmeditation had contributed to her improved results. Without hesitating, he replied, I wouldnt knowIam a Christian. What???

Some people also still fear that practicing yoga might require them to change or violate their religiousbeliefs. Not sobut, this remains a concern. A few years ago, a school in New York halted classesteaching yoga relaxation exercises and techniques. Some parents and school authorities feared thatbecause of yogas Hindu and Eastern origins, students might receive religious indoctrination, thereforeviolating the mandated separation between church and the state.

Parents in a school in Aspen, Colorado raised similar objections. Although teachers presenting yogatechniques asserted that their principal motive was to relax and ready the children for learning, and not toindoctrinate them with any religious teachings, school authorities were not convinced and terminated theyoga classes. Fortunately, however, many students in other school systems nationwide are takingadvantage of yoga in the classroom to reduce stress and improve their focus.

However, although yoga doesnt require you to change your religious or spiritual beliefs or have anyat all, as you incorporate it into your daily schedule, you will likely experience more depth to your life.You may notice that your intuition is heightened, and that you become more attuned to others and yoursurroundings. You will likely feel uplifted in spirit and thus, you can consider yoga a spiritual practice. Yoga DOES help promote healthy bonesGees, I dislike shoddy research. In the October 4, 2007 Time Magazine article, "When Yoga Hurts," theauthor stated, "and while yoga has been shown to alleviate stress and osteoarthritis, it doesn't develop themuscle-bearing strength needed to help with osteoporosis." Wrong!

Numerous books on yoga discuss and demonstrate weight-bearing poses that strengthen bones andcreate more bone mass. Linda Sparrowe, author of Yoga for Healthy Bones , validates the practice ofyoga as a way of helping preserve and build bones. She includes information from Iyengar yoga teacher,

Patricia Walden, who teaches that to prevent osteoporosis, you need to incorporate inversions andweight-bearing poses such as the downward facing dog, the upward facing bow, and headstand.

Lifting your own weight in such poses also helps build muscle mass. The kicker, of course, is that youmust exercise REGULARLY (got it?) At least 5 times a week for 30 minutes a session is recommendedb y Yoga for Healthy Bones . Weight-bearing yoga poses and movements that exert pressure on bonesstimulate them to retain calcium. And, unlike walking or running, Yoga exerts pressure on all the bones(including those in the wrist, elbows etc.), not only those in the lower body. So, if you need to strengthenyour bones, do yoga! Yoga is NOT inherently dangerous!Because of the pretzel yoga poses we often see in the media, people considering yoga may worry about itssafety. They may ask, "what if I throw my back out or can I fracture a bone doing yoga?" Their concernscould appear legitimate. The Consumer Product Safety Commission reported, "Over the past three years,13,000 Americans were treated in an emergency room or doctor's office for yoga-related injuries. In myexperience, however, if you ease into and out of yoga poses slowly and gently, pause between poses, andnever strain or force yourself while doing yoga, your chances of an injury are minimal. As Dr. TimothyMcCall says in his book, Yoga as Medicine: The Yogic Prescription for Health and Healing , The moreyou do yoga, the more you'll have access to that intuitive sense of what's good for you and what isn'tAswith any physical exercise, the practice of yoga postures is not risk free. I agree and to minimize the risk,you will find tips on how to do yoga safely in Chapter 10. Yoga does not require competitionOn January 27, 2008, the Washington Post had an article, "The Insider - Competitive Yoga? Not aStretch," which highlighted Sonja Wyche, a buff, 31-year old physician and mother of an 18-month old,

who was preparing to compete in a Bikram yoga championship.[3] If this had been my first exposure to yoga, I would have never tried it! Sonja Wyche looked like an

athlete to me! Her photo showed her in the "standing full bow," an advanced pose requiring strength,flexibility, and balance. Although she claimed that competitive yoga is just a "way of competing againstyourself," she added, "the competition gives you a way to see where you are in your practice compared toother people."

Yes, yoga competitions as a sport were held hundreds of years ago in India. However, to gain energy,flexibility, and serenity from your yoga practice, I would advise any yoga beginner, do not competenoteven with yourself! Competition doesnt enhance yogas benefits. Just be present and pour your heartinto your practice. Then enjoy whatever progress you make and whatever you can do when you ventureonto your mat.

CHAPTER 4Why Practice Yoga at Home?

Even yoga instructors who have been teaching classes for decades admit that home practice allowspeople to focus on their poses in an in-depth way that is often not feasible in the classroom. In thischapter, I share the advantages and considerations involved in doing yoga at home. Benefits of practicing yoga at homeEvery morning I take 5 seconds to stroll downstairs to my family room, roll out my mat, and do my yogaregime. My dedicated yoga space is always waiting for me. Some of the main advantages home practiceoffers include: 1) time flexibilityyou can practice any time that suits you; 2) low cost or no cost exceptfor a small investment in a book or DVD, a yoga mat, and comfortable clothing; 3) privacy and theabsence of classroom distractionsyou dont compare or compete with the people surrounding you("gees, why is she so much more flexible than I?"); and 4) the ability to customize the poses to suit youyou can spend more time on certain poses based on your own bodys needs on any given day.

Renowned yoga instructor, Rodney Yee, once said, "It is when people start to practice at home, thereal insights occur. In class, the teacher sets the pace...At home, you learn to listen to your body andbreath and to move at your own pace." The following sections present additional details on the benefits ofdoing yoga at home. Home practice suits the busy personA year ago, I read an article about a businessman who had discovered Bikram yoga and attributed hisreduced stress and increased well-being to regular Bikram yoga classes. This guy is really committed. Heattends classes almost daily and even during frequent trips to New York, Atlanta, Los Angeles and othermajor cities. He scopes out all the Bikram yoga studios in the cities to which he travels and attends aclass wherever he goes!

By so doing, he makes a major time investmentspending 2-3 hours for the class and round-trip driveto a yoga studio. He considers yoga vital to his personal and professional life and makes a point of doingyoga before meeting with a client.

What an inspiration! Yet, how daunting as well The article didnt state whether this man is marriedor has children. For many people, this type of schedule just wouldn't work. That's why I advocate homepractice. You don't have to take time to drive to a sports club, gym, or a yoga studio. If you are quite busy,you should find it easier to schedule 20-30 minutes a day for yoga by dedicating a spot in your home toyour yoga practice. Home practice is economical!A principal advantage in these days of fluctuating gas prices is that with a home yoga practice you don'thave to drive anywhere and rack up your weekly gasoline bill or wear and tear on your car. Doing yoga athome is also freeyou have no fees unless you are paying for a subscription of online classes. Thetraveling businessman I mentioned earlier who takes Bikram yoga classes wherever he travels, admits hiscommitment to yoga classes carries a steep price tag about $125 a week. That is far more than manypeople can or want to spend. Although many yoga classes cost far less than that, the dollars can add up.For some people, the price of yoga classes can be out of reach.

As one reader of the Yoga Journal said in the March 2009 issue, "yoga has become such a hugebusiness and the class prices make it so hard for a regular person to practice in a beautiful, safe, friendlyenvironment." In response to this challenge, one yoga instructor in New York makes his studio classesavailable to anyone on a donation basis. Such generosity is laudable. Admittedly, however, the classesare packed.

At home, you dont have to worry about fees or crowds (unless you have a large family). As agrateful reader of the Yoga Journal's Complete Guide to Home Practice , commented, "as a yogi, mom oftwo, and member of our struggling economy, I've found it difficult to come up with the time, money, orknowledge to fit yoga into my life and budget. This guide has given me the inspiration and knowledge tofuel my personal practice. Yes, with clear, step-by-step instructions, a personal practice at home canmake yoga accessible to more people, including you, regardless of your budget. At home you can customize your practiceHome practice gives you maximum freedom to progress at your own pace. You can tailor the poses andbreathing techniques to suit your individual needs, which can vary day-by-day. You can take whatevertime you need to make the stretch or to get into the pose. You dont have to speed up or slow down tokeep up with other students or the instructor as you do in a class.

You get to choose what to do and are in total control of personalizing your practice. You can addrepetitions of certain poses when your body needs extra stretching in a given area. If you slept in anawkward position one night and your lower back feels stiff, you can choose to do the cobra or bow moreoften or for a longer period to work out the kinks. Practice at home becomes your special timeI believe extroverts and introverts alike can benefit from spending time alone. My yoga practice averages25-30 minutes daily. This time alone is essential for my overall well-being. I require time to chill anddistill my life. People who know me might say, Laura, that may be okay for you because youre more ofan introvert. I dont think I can move in slow motion or hold poses for that long by myself. I will getbored!

Well, consider this. Years ago, when I started jogging, I heard about a long-distance runner whoremarked that if you feared being alone during your runs, something is amiss. He noted, if you can't standyour own company for just 30 minutes or an hour, why should you expect anyone else to enjoy beingaround you? Spending time alone during your home yoga practice gives you the opportunity to discovermore about yourself and to enjoy your own company. Seize the opportunity, even if you are an extrovert! Theres no vying for space at homeA couple of years ago, on my metro ride home from work, I overhead two men talking about working outat their gym. One of the men complained that a few people monopolized the equipment preventing othersfrom getting their workout, or at least delaying them from doing so. Granted, he was not talking about ayoga class, but for a few minutes he went on and on bemoaning what a pain it was to vie for spot on amachine! As I heard this, I appreciated why I love my home yoga practice (along with my aerobics routineon my mini-trampoline). I never have to wait for a spot.

If you take a popular yoga class, you will likely have to compete for a spot close to the instructor to beable to see him or her and follow the instructions. That means arriving early, which may not always befeasible. In big yoga classes, the space for each mat is often limited which means that you also will beup close and personal with your classmates whose mats are inches away from yours. Practicing at homeeliminates these issues.

Your home studio never closesTwo years ago, a college classmate who lives in California, read my yoga blog(www.laurasathomeyoga.com) for the first time. She hadn't realized that I practice yoga daily. By e-mailshe shared that several years ago she had enjoyed a Bikram yoga class near her home until the studioclosed. Since then, she admitted, she hasn't taken any more yoga classes. I guess she couldn't find anyother classes close by.

Well, there is a yoga studio that NEVER closes. It's your home! Your home yoga studio is open andaccessible to you 24/7. Granted, if you have an active family life or roommates, you may not be able topractice at any given moment. BUT, you must admit, you never have to worry that it will close. So,doesn't it make sense to maintain a home practice? It can be one of the easiest ways to practiceconsistently and to enjoy yoga forever. At home, with the right instructions, you can teach yourselfMany yoga instructors counsel against learning yoga from a book. Yes, complex, advanced poses mayrequire the help of a skilled yoga coach or trainer, especially for non-athletes like me. However, I agreewith Art Niemann, the author of The Ultimate Lesson: 10 Point Guide on How to Teach YourselfAnything, who says that when you learn how to teach yourself a new skill or expertise, your life has nolimits. I believe you CAN teach yourself a number of basic, classic yoga poses and benefit tremendously.

Numerous people have taught themselves yoga ranging from the teenage son of one of mylocal librarians to yoga teacher and scientist, Roger Cole. Cole stated, "I first found yoga in books. I sawa sun salutation in Be Here Now by Ram Dass, that I started practicing. I also came across the story of aBritish woman, Nikki Page, who shared that about 25 years ago her mother gave her a "teach yourselfyoga book" which transformed her approach to fitness and feeling good. Page attributes her ability tomaintain a trim waist, thighs, and hips, become supple, and manage stress effectively, to yoga poses thatshe learned from the book.

To teach yourself yoga, you do need the right type of instructions. I have found it challenging to locateeasy-to-follow yoga books for the beginner. Many yoga books give you only vague or broad descriptionsand dont tell you how long to hold the poses. Although Yoga Journal has a home practice column, itsinstructions are not always suited to the novice. One yoga instructor commented in a letter to the editor ofthe December 2008 issue that she enthusiastically anticipated reading "Build Arm and Core Strength: 10Poses to Do at Home." She was later disappointed. The sequence presented was designed for anadvanced yogi and, she said, "these types of articles scare beginning and elderly students."

Also off-putting are esoteric yoga treatises that bog you down in Sanskrit terms and show yogisdressed in Indian attire who are semi nude and doing super complex poses. If I were starting yoga today, Iwould be intimidated by many of the yoga instructional materials out in the marketplace.

As I mentioned in Chapter 1, I learned basic hatha yoga at home by studying Yoga for Beauty andHealth by Eugene Rawls and Eve Diskin, and Yoga, Youth, and Reincarnation by Jess Stearn. I had fewoptions. I began before DVDs or home videos existed! Except for one public television featuring yogainstructor, Lilias, the just-mentioned yoga books were my principal guides. Because of their precise, step-by-step instructions and detailed explanations of how each pose targeted and benefited an area of thebody inside and out, I had what I needed to create an effective head-to-toe yoga workout.

In this book I have distilled, updated, and adapted core teachings from those books and otherresources. I have incorporated what I have learned and developed out of my own experience. My purposein this book is to give you the tools you require to develop your own customized practice and gainmaximum results in a few weeks or months.

An important consideration related to home practiceTeaching yourself and doing yoga at home has one significant limitationyou don't receive feedback onhow you are doing the poses. No one is there (unless you are practicing with a knowledgeable spouse orpartner) to inform you that you should raise your head a tad more as you do the cobra or make sure yourback is straight yet relaxed as you perform the knee and thigh stretch. Sometimes you may move yourshoulders without realizing it when you do a segment of the neck rolls. Or, it's possible that your feet maybe too close together or too far apart in a variety of poses.

Without feedback, you could be doing the poses incorrectly for weeks, months, or years... However, Ipresent solutions to this challenge in Chapters 5 and 12 where I discuss tools to equip your home studioso you can monitor and correct your form as needed.

CHAPTER 5How to Create and Equip Your Home Yoga Studio

If you have a yoga room, you'll use it, and the beautiful thing is that all you really need is a floor,"says yoga teacher Sandy Lawrence. I agree, but also consider implementing the following suggestionsto create an inviting home space for your daily practice. Below is a photo of my personal yogastudio.

Create a home studio to inspire your practiceCreate an ambiance that inspires you to practice daily! The spaces in which people do yoga at home rangefrom stand-alone studios built for yoga practice (what a nice luxury!) to a spare bedroom or quiet spacesin a room. The key is to create an inviting yoga oasis.

Practicing in a dedicated space allows you to cultivate a clear, calm yoga mindset that is triggeredwhenever you touch down on your mat. The most important elements of my home yoga space are havingfew or no visual distractions, moderate temperature in the roomneither too hot nor coldplus enoughspace to move my entire body in any direction.

If your room gets too cold in the winter, consider practicing near a space heater to warm your musclesand enhance your flexibility. If it is summer and your room is too hot, practice near a fan or airconditioner and have an ample air supply with plenty of ventilation. Additional suggestions for enhancingyour yoga space follow below. Practice areaClear an areano clutter allowed! And, let there be light! Open the drapes or curtains. On nearby walls,hang inspirational posters of beaches, mountains or rain forests or artwork such as prints of gardens oropen fields by impressionist artists like Monet (one of my favorites!). Place green plants or fresh flowers(I love colorful tulips) near your practice area. Choose anything that conveys beauty and adds peace toyour practice area.

Yoga matsFor years, I practiced yoga without a mat. Instead, I spread out a towel on the carpet in the living room ormy bedroom. You couldnt find a wide selection of "yoga" mats years ago (or back in the dayaphrase I so dislike). Other mats yes, but not the kind you can buy now. The back cover of the first yogabook I read, Yoga for Beauty and Health, shows a classroom of women doing the cobra pose. Most ofthem are stretched out on beach towels. Only a few women are lying on mats, funky-looking mats, indeed.

Outfitting your home yoga studio or spot with an actual yoga mat is a must. Two years ago when Ivisited my mother at her home near Philadelphia for Thanksgiving, I didn't pack a yoga mat. I figured Icould use the old exercise mat she had tucked underneath my childhood bed. I should have known! Thatmat was designed for others types of stretches and for calisthenics, but not yoga. Lesson learnedayoga mat is essential for yoga practice! Although my mothers mat provided cushioning, because it wasmade of urethane foam, I kept slipping and sliding during several poses.

In my view, a yoga mat serves three major purposes: 1) to prevent slipping as you stretch; 2) tocushion key parts of your body (especially your neck, back, knees, ankles, and wrists) as you hold poses;and, 3) to provide a clean barrier between your face and the floor when you are doing poses facedown. (Its not fun having your nostrils come into contact with dust bunniesor who knows what mitesand other microscopic creatures may lurk beneath a seemingly clean floor.).

When you decide to invest in a mat, you have many options. The number of yoga mats of all colors,designs, and materials you can choose from is dizzying. You can find them by flipping through magazineslike Yoga Journal , searching online, or ordering catalogs from companies such as Gaiam or BarefootYoga.

Most yoga mats are rectangular (although circular yoga mats, four to eight feet in diameter, anddesigned to allow freer and more fluid range of movementsat least for certain poses are growing inpopularity) and range in length from 68 inches to 75 inches. I am a "shorty" and so the standard 68-inchmat suits me fine. But, if you are tall, invest in an extra long mat. Buy a good quality yoga mat and look forone that is thicker than the standard 1/8 -inch mats, especially if you have hardwood or stone floors. I usea 1/4 -inch mat. You can find even thicker mats that provide additional cushioning, but they are alsoheavier, bulkier, and more difficult to roll up.

I bought my first yoga mat only four years ago when I took a yoga class at work. The woman in chargeof registering class participants bought mats for us at Marshalls for $15 each. The problem withinexpensive mats, however, is they can be much less environmentally friendly. Many are made frommaterials such as polyvinylchloride (PVC) that emit unpleasant fumes the first few times you use them. Iactually didn't have this problem with the Marshalls mat, but I noticed a strong, chemical-like stenchemanating from another mat I bought from a catalog.

The next mat I buy will be made either from thermal plastic elastomer, which is environmentallyfriendly and recyclable, or from natural latex or organic natural latex. Yoga mats range in price from $15to over $100 depending on the material. An above-average quality, standard yoga mat will run you $30 to$60.

Finally, you can also buy "mini" yoga matsi.e., grippy yoga toe sox for your feet and yoga "paws"for your hands that supposedly allow you to practice on any surface. However, they don't offer cushioningfor supine poses. I would prefer a regular yoga mat that also protects and cushions your body.

I discovered one easy way to increase your comfort when holding poses like the downward facingdog or backward bend in which your body weight is placed on your wrists or knees respectively. Fold themat backward so that it's doubled-up or even tripled-up for a length of 4-6 inches. This creates deeperpadding for feet and wrists when you are lifting or holding your own body weight.

On a side note, shortly after President Barack Obama was sworn into office, I saw an advertisement

for an Obama yoga mat. The yogi could contemplate "Ommmmmbama!" The words freedom, new,spirit, ideal, hope, liberty, and future world from President Obama's inaugural speech printed in red,blue, gray, turquoise were splattered over the entire mat. Perhaps they were meant to be used as mantras(i.e., Hindu words or syllables chanted or repeated during meditation) during yoga practice. But, the matlooked too busy and distracting. You want a mat that enhances, not distracts your practice space. Yoga clothingwhat you should wearHow times change! The yoga attire in my first yoga primers now looks so antiquated. The female modelswear basic black or white leotards with traditional (i.e., non-sports) bras. These days, many yoga modelsdon't even wear bras or they wear tops with built-in support and I cant even recall the last time I sawthose ancient leotards and tights!

In general, as yoga instructor and author, Richard Hittleman, advises, yoga practice calls for exerciseclothing that allows for complete freedom of movement. You have many optionsvarious yoga tops andtanks, yoga Capri pants, yoga shorts, and myriad specialty yoga wear made from spandex and otherfabrics. In 2007, one study reported that Americans spent about $1.04 billion on yoga apparel. Yogacatalogs such as Gaiam and Patagonia and online yoga apparel stores (such as Barefoot Yoga) offercomplete collections of yoga outfits in a wide range of prices (many are steep). Yoga studios sell yogaclothing and you can buy yoga workout wear at stores like Target where, a few years ago, I bought acouple of fun yoga tops at reasonable prices. One had the word "OMM" splashed across the front; theother showed a woman in several classic yoga poses.

In 2009, Adidas launched an active wear line for yoga by renowned yoga instructor, Rainbeau Mars,and included apparel made from sustainable fabrics such as Tencel with eucalyptus, a naturalbiodegradable material. The choices of eco-friendly yoga wear that other companies are offering are alsoon the rise (although I bought and returned one eco top because of its unappealing texture).

Actually, you dont have to spend lots of money to buy snazzy yoga attire made from the latest micro-fiber fabrics. All you need is comfortable clothing sans belts, buckles, or buttons that lets you move freelyin every direction. On the other hand, your clothing should also not be too loose. Some yoga instructorscriticize a recent trend toward wearing baggy clothing and I can see their point. Clothing that is too looseand hanging off you gets in your way and prevents you from seeing your body lines and monitoring yourprogress.

In an interview, famed yoga instructor Rodney Yee, bemoaned the spread of baggy yoga clothingsaying. "It's crazy. You can't see your body, so you can't correct the nuances of it because there is all thisgarment hanging down." He added that yogis should wear clothing that enables them to view their bodies,"especially the knees, ankles, and the quadricepsThe skin tells you so much about what the body isdoing. You want to make the skin receptive and overt."

I agree. Although I must admit, sometimes my jammies are my yoga attire du jour. Other times, to seewhat I am doing as I stretch, and to feel more like an authentic yogi, I wear form-fitting attire as you see inmy photos later in the book. But, don't dig out those old leotards collecting dust at the back of your closet!Find any kind of clothes that are comfortable and allow you to observe yourself. Of course, if you takeYee's advice to heart, you might opt for nude yoga insteadthat should really allow your skin to bereceptive and overt! And. its free, but not workable for a semi-prude like me. Props or not?Yoga practice in the United States has evolved since I was introduced to it in 1970. Props" such as yogawedges, blocks, balls, bands, and straps didn't exist then or at least not in great quantity. Flip the pages ofa yoga products catalog these days and you can select from myriad colorful and sometimes priceyprops. Yoga teachers such as B.K. Iyengar, who noticed the challenges that yoga novices have in

achieving certain postures, contributed to the growth in popularity of props to ease the body into certainposes.

Starting out with limited flexibility can be discouraging. If you feel that using yoga props willmotivate you to maintain a daily practice, all power to you and go ahead and use them. Touted as addingversatility to your yoga practice, they can enhance support and length for different poses.

I have never used props. I am probably too uncoordinated to handle them! Instead, I have relied ongravityover time to elongate and stretch the muscles needed to master the more challenging poses. Asyou continue your practice, your body will stretch and ease its way naturally into most, if not all, theposes included in this book.

Four years ago when I re-started the backward handclasp, I felt uncomfortable and awkward. Myhands could not connect behind my back on my left side. I wondered if I could ever join them! Sureenough, though, about six weeks later, I was able to interlace my fingers and join my hands. Now, I don'tthink about it. I dont always recall which side gave me the challenge!

Regular practice, careful attention to proper form, and gravity are your allies for mastering yogaposes. Do you need props? In my opinion, no. I like to keep things as simple and streamlined as possible.But, observe and test what works for you to keep you practicing yoga. Use props as you feel personallyguided. Safe candles for your home studioConsider using candles to add a soothing, scented touch to your personal studio. You no longer need toworry about forgetting them and starting a fire! One Sunday two years ago, while strolling down an aisleat my local Costco, I spotted a unique item: battery operated candles, and vanilla scented no less!

Earlier that day, I had done my morning yoga practice and had lit a candle in honor of a familymember. Toward the end of the practice, the candle must have dimmed. I didnt notice it and after Ifinished, I rolled up my mat, went upstairs, and changed into church clothes. Luckily, I came backdownstairs to retrieve something and noticed the unattended burning candle! I sighed and muttered, "Nomore lighting candles for yoga practice!" Can't take a chance burning down the house as the refrain fromthat old Talking Heads tune says!

To my delight though, a few hours later, I discovered the AA battery operated candles in Costco. For$16.99, I bought three almond colored, vanilla scented candles that flicker like real candles withoutthe fuss or muss of dripping wax or the risk of a fire! CDssuggested music and ambient sounds"Some yoga teachers will say that in a yoga practice, there should not be any music. I think it reallyenhances the entire experience. If you've taken a yoga class and you've been able to stay in a beautifulstate of mind, music really enhances that. They call it a yoga high. You feel better than any drug ororgasm you could possibly have. It can enhance a practice, but it's really a personal preference."~Colette Aubrey, yoga practitioner and singer.

I agree with the above statement that I found in an issue of Yoga Journal. Some yoga purists believethat yoga is best practiced in silence because it allows maximum focus on your body and breath. Ialternate silence and music according to my mood. When I practice yoga in silence, its often easier tofocus intensely on my how my body feels as I stretch and hold poses. It can be so soothing. However,other times, music can energize me as I do my poses so that I feel really up and in a high vibration aftercompleting them.

Yoga practitioners' use of music with their yoga practice has changed over the years. Whereas, 20 or30 years ago, some people practiced yoga accompanied by the quiet, synthesizer sounds of new agecomposers like Steve Halpern, you now find many more yoga classes and practitioners choosing music

that runs the gamut from classical to jazz to rap to loud rock. In your home studio you can follow therecent lead of yoga classes and have a wide variety of musical selections on hand to fit your preferenceon a given day.

I am a passionate music enthusiast with eclectic tastes. So, when I decide to listen to music, I choosefrom a wide variety of selections. Sometimes, I turn on soft background music such as a classical musicstation that features mellifluous melodies by Mozart and other masters to create a calm ambience. Othertimes, I switch on Soundscape, a cable television station that plays soothing ambient music or new agepieces.

One recent morning, I found a selection both calming and energizing and, I loved the name of thegroup, Liquid Mind. Created by former Navy Lieutenant, Chuck Wild, the band plays music composed forrelaxation, sleep, and for physical practices such as yoga and reiki. That morning I heard an etherealpiece from the "Relax" album. The bands name alone, Liquid Mind," prompted me to think of my brainmelting into total relaxation and peace and resembling my retro lava lamp's slowly changing blobs. Themusic complemented my poses so well that morning! For more information about this group and for a freesample MP3 download, visit http://liquidmindmusic.com.

One of my greatest passions is flamenco jazz (check out the music of Jesse Cook, Ottmar Liebert, andLawson Rollins) and the classical guitar music of Andres Segovia and Julian Bream. Perhaps myHispanic genes draw me to this music that so stirs my soul. In just a few minutes, "Tremelo," a quiet,soothing selection played by guitarist John Mills, makes me feel unified in my mind, body, and spirit. Onother occasions, the crisp, clear notes of classical guitar virtuoso John Williams, playing the SuiteEspanola by Albeniz, has eased me into ecstasy.

Smooth jazz also works well with yoga. Watercolors, an XM station plays an energizing mix ofmusicians and singers such as Sade, Pat Metheny, Herbie Hancock, and Chuck Loeb. And, sometimes aselection of contemporary gospel music by singers Kirk Franklin or Shirley Murdock can make me feelmore "jazzed" than ever in body, mind, and spirit!

At times, I want neither music nor total silence when I practice. Instead, I choose to bask in the soundsof naturethe rustle of leaves in a gentle breeze, the scurrying of small animals across the ground, or thesplash of frogs leaping across a pond.

One crisp Sunday morning in spring, I chose nature sounds as the backdrop to my yoga practice. First,I opened every window, and within minutes, refreshing cool breezes created by days of rain waftedthroughout the house. Outside, the birds were chirping and ushering in the new day. The chirping ofcrickets also relaxed me and I noticed the rhythm of my breath as I moved into and held yoga poses thatawakened and energized me. I felt tremendous and I literally felt I flowed into the 15 to 20 minutemeditation session that followed.

If you live in an urban area without nature sounds right outside your window, or if its the middle ofwinter and theres only the hush of snow, outside, audio recordings can come to your rescue in providingyou with a relaxed ambience of natures sounds for your practice. One frosty winter morning, I dug up oneof my old nature sounds cassette tapes that I used during my brief stint as a hypnotherapist in 1997. Iinserted the "country streams" tape into the tape player, cranked it up and reveled in imagining that it wassummer and I was outside doing yoga by a stream. It offset the arctic chill outside and I had a delightfultime.

Consider investing in an environmental CD or MP3 file for your home yoga studio. A large selectionof such CDs, along with yoga music, can be found for $6.95 to $13.95 athttp://www.serenitysupply.com/catalog/Nature-Sounds-4-1.html. You can choose from a vast array ofnature sounds including ocean surf, peaceful forest, thunderstorm and tropical jungle.

Ironically, I have had the least enjoyment with some audios designed solely for yoga. I once bought adouble CD yoga music album at Target. With great anticipation, I loaded one of the CDs into my portable

http://liquidmindmusic.com/http://www.serenitysupply.com/catalog/Nature-Sounds-4-1.html

stereo player and pushed play. I began my stretches and various poses. Ten minutes later, I switched offthe CD. The yoga mood music grated on my nerves and I developed a headache, something I rarelyhave! I tried listening to the album again a few days later, and then months later. Every time, I got thesame headache. Uncanny!

We all differ in tastes in music and sounds that can enhance our yoga practice. Experiment to find outwhat works best for you to keep your practice fresh and energized and have those audios on hand in yourhome studio for your practice and enjoy! Optional equipmentOther equipment you may consider buying for your home yoga studio would be a large mirror, a flipcamera, and a silent, countdown timer. I sometimes do poses in front of a large mirror to make sure thatmy posture is straight and that I am moving correctly. Observing yourself in the mirror is limited,however, to selected poses in which you are faced forward. Many poses do not lend themselves to self-observation in a mirror.

Two other useful tools are a flip camera to videotape yourself doing yoga poses and a silent timer tokeep your practice within your desired time frame. You can see more details on these tools in Chapter 12.

Chapter 6How to Carve Out Time for Yoga

Time seems to be the biggest challenge people face in establishing and maintaining an exerciseregime. However, I am adamant in the view that its only with consistent, daily (okay - you can have aday or two off each week) practice that you are going to reap the greater energy, flexibility, andmental clarity that yoga can bring. Thats why I have placed this chapter before those explaining yogabreathing and actual yoga poses. Get into the mindset that you can carve out the time. If pressed fortime on a hectic day, look for random moments you can slip in a pose or two. Be a one-minute yogi, ifnecessary. POUR your heart into a pose for that minute or two. If you are creative and resourceful,you will discover how to carve out the time for yoga in your schedule. Assess your attitudeMany people complain, "its so difficult to SQUEEZE in the time, day after day for exercise. My life istoo hectic between my job, the commute, my children, my spouse, volunteer activities, cleaning the house,and mowing the lawn. How can I possibly fit yoga in?"

Notice the negative slant of that question? Instead, why not ask yourself an empowering question thatassumes you easily fit in the time for yoga. The technique of Afformations (i.e., asking empoweringquestions that assume you have what you desire), developed by Noah St. John, is priceless for helping

you keep your commitment to daily yoga practice.[4] Write down and ask yourself a set of questions (orsay them aloud or silently with tremendous energy) such as, Why is it so easy for me to find the time todo yoga daily? Why is it so wonderful that I have been able to do a daily yoga practice and feel andlook my personal best? When you ask yourself such questions, your brain will search for the answer andyou WILL find ways to do your yoga practice!

And, really, don't you deserve to give yourself the gift of 20-30 minutes of relaxation and toning everyday? Aren't you worth it? Gentle hatha yoga allows you to release what one poet called "the imprisonedsplendor within." As a holistic technique, yoga restores and maintains the inherent physical well-beingthat is your birthright. With this attitude, you should find it easier to allocate the time for daily yogapractice. Remind yourself that you are giving yourself a GIFT when you practice yoga.

Granted, occasional emergencies and unexpected events can throw us off kilter and cause us to miss ayoga practice. Most days, though, we have our general routine of work, play, and rest. I don't buy intopeople telling me that they can't carve out at least 20-30 minutes somewhere in their schedule to devote toyoga or any other exercise. If you just had a baby (or an injury or surgery), I will excuse you for a coupleof months. Feeding newborns every two hours those first few months leads to total exhaustion! Ive beenthere But, after that rough stage is over, resume 20-30 minutes of daily exercise.

Here are some additional suggestions for keeping your commitment to a daily yoga regime. Keep ayoga mat by your bed so you can do the bow or cobra or backward arm clasp as soon as you roll out ofbed in the morning or right before you go to sleep to create a more peaceful, deep sleep. Place yoga booksaround your home to remind you to do stretches when you have free moments. Also, see Chapter 13 tocheck out suggestions for slipping in poses while at the office. Choose your practice time wisely

When I began yoga as a teenager, I performed the poses before bedtime in my mother's living room withTchaikovsky's Sleeping Beauty or the Nutcracker playing softly in the background. Nowadays, nighttimeyoga is limited to times when I am mentally preoccupied with something and need extra help relaxingbefore falling asleep. I schedule my core daily yoga regime most mornings (except weekends) between 5and 6 am.

Yoga done early in the morning helps awaken me from a night's slumber and guarantees that I am notinterrupted or sidetracked. No one phones me at 5 a.m. My children dont yet need their breakfast. No oneknocks on my door to socialize and there are no sports matches or after-school activities requiringmy participation. It is much easier for me to keep my commitment to daily practice in the morning. Plus, itis a wonderful way to begin my day.

But, everyone is different. For you, the evening or the lunch hour (if you work at home or have a spotto do practice yoga at lunch in your workplace) may be the best time. Be honest with yourself. Scrutinizeyour schedule and identify a time that is most free of interruptions or distractions and resonates with yourbody clock.

Until you have developed the habit of daily yoga practice, you may find it helpful to write it down inyour daily calendar as an appointment, as you would with the dentist or doctor for a checkup. Commit to aset practice time whether it's 15 or 30 minutes.

After keeping your commitment for several weeks, the daily time spent on your mat should becomeingrained in your psyche. Your yoga practice should become automatic like brushing your teeth everymorning (except that your practice is more heartfelt!). You will feel incomplete or uncomfortable if youskip it. I always do! Your body, mind, and spirit will crave the energy and serenity yoga practice elicits. What to do when you feel lazy and pressed for timeAre there ever days that I just don't feel like doing my yoga practice? Of course! Not too often, but ithappens. One Saturday, I woke up a little bit later than usual and had many errands including going to theeye doctor to get my contact lenses prescription re-adjusted, getting a haircut, and catching up on awork writing project.

Oh, it was so tempting to blow off the yoga. I was feeling lazy and it was easy to justify it - too muchto do - more pressing priorities. But, then I remembered all the benefits I have enjoyed from the last fewyears of consistent yoga practice. My energy has skyrocketed and I feel fantastic after a yoga session. Ithen confronted and asked myself. Will I feel better (physically, emotionally, and spiritually) if I blowoff the yoga practice today or if I create some incentives like listening to my favorite music and imaginingI am on an idyllic beach and just go do it?

I chose the latter. I rolled out the mat, inserted an Andres Segovia classical guitar CD into my stereo,and surrendered to doing the yoga practice, as if I had no other desire or pressing concern. I moved pastthe momentary laziness and pressures of chores and felt wonderful the entire day. I chose the path thatinitially seemed more difficult only to discover that it led to greater flow and joy. No, I am not trying tosound like a Hallmark card or New Age guru. This is what I experienced that day when I was tempted toskip my practice, but did it anyway.

Another day, stresses of the week had accumulated and the idea of spending the time to do yoga beganto overwhelm me, even though I was just starting my day! But, I immediately remembered why I do yogaand poured my heart into my poses. I followed the advice of yoga instructor and author Erich Schiffmanabout being in the moment and focusing intently on all the sensations of my bodyon every muscle,ligament, and bone as I moved, stretched, and held the poses, and I synchronized my breath with eachmovement.

In less than 5 minutes, I was back on track. Pouring my heart, energy, and focus into my yoga posesbrought my body and mind back into the "spirit" of life and into oneness. Try it yourself on one of those

days when you feel "off" and are tempted to skip your practice! When time is short, abbreviate your practiceOn days that your schedule is off track, an abbreviated yoga routine done with full focus and joy cankeep your body, mind, and spirit on track.

Life happens and some days your schedule gets thrown off kilter. Your time is cut short, the clockkeeps ticking and you realize you have only a few minutes before you must head off to the office, take thekids to school or basketball practice, or complete an urgent task.

To maintain the benefits of consistent practice, if you have at least 10 minutes, you can create anabbreviated session on one of these off kilter days. That was the case for me one morning. I had forgottento complete some camp forms for my son and they had to be finished that morning so my time for yogawas limited. I had only one-half my usual time (about 12 minutes) to allocate for yoga.

The solution was simple. I cut the time for the poses in half. Instead of holding the complete back andleg stretch for 30-40 seconds, I held it for 15 seconds. I did the shoulder stand for one and one-halfminutes instead of three. Everything else remained the same and I did all the stretches in a dreamlikerhythm. Granted, you gain maximum benefit from holding the poses for the entire stipulated periods. But,if you're pressed for time, an abbreviated session gives you your yoga fix and maintains the benefits andprogress you gain from a consistent regime.

Chapter 7Yoga Breathing for Life

The breath is a life forceYoga teaches proper breathing which is so important. Havent you noticed that when you arerelaxed, you breathe deeply and rhythmically and feel so alive? Yoga breathing techniques help youdirect the life force of your breath so you stay strong and serene.

Yoga emphasizes breathing scientifically. Breath is the essence of life. How often we forget this! Wecan go without food for weeks, without water for a few days, but without oxygen for only minutes. Inyoga, the Sanskrit name for breath control is pranayama. Prana is life energy and vitality. The moreprana we have, the healthier we are and the better we feel. Proper, scientific breathing achieved throughthe practice of yoga enhances prana. Yoga expert Anne Kent Rush says, Vital prana needs to move andbe distributed throughout the body to produce health and balance.

By learning to inhale and exhale through our nostrils, we can strengthen our lungs and increase ourimmunity. Full, long inhalations energize us by feeding our cells with oxygens essential nutrients and bycleansing and purifying our blood. Full exhalations eliminate stale oxygen and toxins that haveaccumulated in our lungs. Because yoga massages and stimulates your physical interior and exterior andreleases stored tension and energy, its important that you breathe in sync with your yoga stretches andholds.

Proper breathing while doing yoga enhances your focus, helps maximize the energy gained by theposes, and gives you the emotional stamina and serenity to handle many stressful situations. Havent younoticed that when you feel tense, agitated, or scared, that you start breathing fast? People who suffer panicor anxiety attacks often hyperventilate. Deep, slow breathing allows you to release anxiety so you canrelax and unwind.

Motivational speaker Tony Robbins once said that smokers get addicted not only to the nicotine incigarettes, but also to the deep breaths they take in and the relaxation they feel as they smoke. Theproblem is the cigarette habit may lead them to r-e-l-a-x f-o-r-e-v-e-r! What if those smokers you seeshivering outside their office buildings to take a drag from their cigarettes even in the cold winter air diddeep yoga breathing instead? Not only would they relieve stress, they would enjoy healthy relaxationinstead of jeopardizing their lives.

Yoga teaches control of the prana through physical exercises by synchronizing your movements withyour breath. Yoga instructor Eric Schiffman says that in general, yoga breathing means you inhale whenyou stretch and open your limbs or unfold in a yoga pose and you exhale as you twist, bend, or fold yourbody.

Many people dont know the following important principles for proper breathing: 1) breathe in andout through the nose, don't use the mouth at all (one yoga teacher said, the mouth is for eating and kissing,not breathing); 2) bring the air ALL the way down to your diaphragm, pushing the abdomen OUT witheach intake of air; 3) pull in your abdomen as you exhale. Many of us breathe in reverse. Try these coretenets of proper breathing and notice if you start feeling more relaxed and energized at the same time Two simple yoga breathing techniquesThe advantage of the following simple yoga breathing techniques is that you can slip them into many

situations and times throughout the day. They clear and awaken your mind, calm your nerves, and energizeand refresh your body. They also build healthy and strong lungs that can enhance your overall health andstrengthen your immune system. Alternate Nostril BreathType of yoga pose: Can be done seated or lying downBody parts targeted: Lungs and nervous systemHow to do the pose:

1. Sit in a comfortable position on your mat or in a chair with your spine erect (or lie down onyour back on a mat or other flat surface).

2. You may choose to close your eyes. Closing your eyes enhances the relaxation and calmingeffect of this technique.

3. Place your left thumb on but not closing your left nostril and place your index finger andmiddle finger on your forehead in the space between your eyebrows. Exhale deeply from bothnostrils.

4. Press down upon your left nostril with your left thumb and breathe in through your right nostril,expanding your abdomen (i.e., using the same body movement of the complete breath) and fillingyour lungs to the count of 8 or whatever count is most comfortable for you

5. Press your index and middle fingers down on your right nostril and hold your breath for acount of 4.

6. Raise your left thumb off your left nostril and exhale all the air in your lungs through your leftnostril to the count of 8.

7. Without changing the position of your hand, follow by breathing in through your left nostril fora count of 8.

8. Now press your left thumb down on your left nostril so both nostrils are closed. Hold yourbreath for a count of 4.

9. Lift your index and middle fingers from your right nostril and exhale through your right nostrilfor a count of 8.

This completes one round of alternate nostril breathing. Switch hands to begin another round ofbreathing.

Number of repetitions: 3 rounds or do the breathing for five minutes alternating nostrils. With practice,build up the counts so you are inhaling, holding, and exhaling for a count of 8. Do this breathing techniqueany time of the day when you need to relax, clear your mind, or slow down your pace. Key benefits from this pose:

1. Increases prana i.e., the life force or energy in the body.2. Helps clear air passages.3. Relaxes and calms body, mind, and nerves.4. Clears mind.5. Balances opposite currents in your body and helps restore equilibrium.6. Functions as an excellent way to begin your yoga session, as a prelude to meditation, or for

winding down after doing poses.7. Quiets the mind and can help in overcoming insomnia.8. Strengthens the nervous system and improves circulation.9. Relieves sinus conditions by dissolving obstructions in the nasal passages and can increase

immunity to colds.10. Can alleviate headaches (or anxiety stomach aches).11. Helps develop overall serenity.

Lauras special hints and experience with this technique:

Inhale and exhale without strain in and out through the nose, not through the mouth. When you beginthis technique, you may notice, as I did, that one nostril is clearer than the other. I had troublebreathing through my right nostril. Dont worryover