Total Astanga: The Step-by-Step Guide to Power Yoga at Home for Everybody
Author: Tara Fraser
Astanga is one of the most popular and energetic styles of yoga. Thanks to yoga teacher Tara Fraser, almost anyone can learn astanga’s techniques and experience its benefits, from improved circulation to increased strength and suppleness. With the help of 200 color photographs, she carefully guides aspiring practitioners through more than 60 basic poses: the Sun Salutations to warm-up, each posture in the primary series, and a finishing sequence to cool down. Along the way, she demonstrates how to develop a workout that is safe, challenging, and suitable for any level.
Table of Contents:
Introduction 8How to use this book 9
The roots of a tradition 10
The history of astanga yoga 12
Shri k pattabhi jois 14
Professor krishnamacharya 16
Patanjali's eight-limbed path 18
Astanga yoga in the modern world 20
Creating a personal practice 22
The benefits of astanga yoga 24
Astanga yoga in daily life 26
Astanga yoga and you 28
Basic principles 32
Understanding astanga yoga 34
Meditation in movement 40
Opening and closing mantra 42
Astanga vinyasa postures 44
Surya namaskara A 46
Surya namaskara A - modifications 48
Surya namaskara B 50
Surya namaskara B - modifications 52
Padangusthasana 54
Padahastasana 55
Utthita trikonasana 56
Parivritta trikonasana 57
Utthita parsvakonasana 58
Parivritta parsvakonasana 59
Prasarita padottanasana A 60
Prasarita padottanasana B, C, D 61
Parsvottanasana 62
Utthita hasta padangusthasana A 63
Utthita hasta padangusthasana B 64
Utthita hasta padangusthasana C, D 65
Ardha baddha padmottanasana 66
Utkatasana 67
Virabhadrasana A 68
Virabhadrasana B 69
Half vinyasa 70
Half vinyasa modifications 72
Dandasana 74
Paschimottanasana A, B, C 75
Purvottanasana 76
Ardha baddha padma paschimottanasana 77
Trianga mukhaikapada paschimottanasana 78
Janu sirsasana A 79
Janu sirsasana B 80
Janu sirsasana C 81
Marichyasana A 82
Marichyasana B 83
Marichyasana C 84
Marichyasana D 85
Navasana 86
Bhujapidasana 87
Kurmasana 88
Supta kurmasana 89
Garbha pindasana 90
Kukkutasana 91
Baddha konasana A 92
Baddha konasana B 93
Upavishta konasana A and B 94
Supta konasana 95
Supta padangusthasana A 96
Supta padangusthasana B and C 97
Chakrasana 98
Ubhaya padangusthasana 100
Urdhva mukha paschimottanasana 101
Setu bandhasana 102
The finishing sequence 103
Urdhva dhanurasana 104
Salamba sarvangasana 105
Halasana 106
Karnapidasana 107
Urdhva padmasana 108
Pindasana 109
Matsyasana 110
Uttana padasana 111
Sirsasana A 112
Sirsasana B 113
Baddha padmasana 114
Padmasana 115
Tolasana 116
Savasana 117
Adapted practice for beginners 118
A short practice for all 120
Sun salutations 122
Standing poses 124
Seated poses 126
Finishing sequence 128
Further study 130
Finding a teacher 132
Self-practice 134
Ways to go deeper 136
Astanga yoga organizations 138
Bibliography and videos/DVDs 139
Index 140
Acknowledgments 144
Type 2 Diabetes: Your Questions Answered
Author: Rosemary Walker
Having Type 2 Diabetes doesn't have to mean putting your life on hold. Find out how to control the condition and live life to the fullest with this easy-to-follow guide. There are simple lifestyle changes to ensure good health like: What foods to eat and how to become more active. The step-by-step instructions are easy to follow with the full-color photography that shows you how to monitor your blood glucose level. This important book answers the questions on diet, exercise, and medication that everyone needs to know about Type 2 Diabetes.
- Layout in highly accessible Q&A format
- Includes a comprehensive section on diet and exercise
- Approved by the American Diabetes Association
Very good article to all who affected by type-2 diabetes.
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