The Complete Idiot Guide to Yoga, Yoga
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Yoga
Second Edition
by Joan Budilovsky and Eve Adamson
A Pearson Education Company
201 West 103rd Street
Indianapolis, IN 46290
Copyright
2001 by Amaranth
All rights reserved. No part of this book shall be reproduced, stored in a retrieval sys-
tem, or transmitted by any means, electronic, mechanical, photocopying, recording,
or otherwise, without written permission from the publisher. No patent liability is as-
sumed with respect to the use of the information contained herein. Although every
precaution has been taken in the preparation of this book, the publisher, book pro-
ducer, and authors assume no responsibility for errors or omissions. Neither is any lia-
bility assumed for damages resulting from the use of information contained herein.
For information, address Alpha Books, 201 West 103rd Street, Indianapolis, IN 46290.
THE COMPLETE IDIOT’S GUIDE TO and Design are registered trademarks of
Pearson Education, Inc.
International Standard Book Number: 0-02-863970-7
Library of Congress Catalog Card Number: Available upon request.
03 02 01 87654321
Interpretation of the printing code: The rightmost number of the first series of num-
bers is the year of the book’s printing; the rightmost number of the second series of
numbers is the number of the book’s printing. For example, a printing code of 01-1
shows that the first printing occurred in 2001.
Printed in the United States of America
Note:
This publication contains the opinions and ideas of its authors and book pro-
ducer. It is intended to provide helpful and informative material on the subject matter
covered. It is sold with the understanding that the authors, book producer, and pub-
lisher are not engaged in rendering professional services in the book. If the reader re-
quires personal assistance or advice, a competent professional should be consulted.
The authors, book producer, and publisher specifically disclaim any responsibility for
any liability, loss, or risk, personal or otherwise, which is incurred as a consequence,
directly or indirectly, of the use and application of any of the contents of this book.
Joan Budilovsky, yogi and co-author of this book, demonstrates
the yoga poses depicted in the photographs.
Publisher
Marie Butler-Knight
Product Manager
Phil Kitchel
Managing Editor
Cari Luna
Acquisitions Editor
Mike Sanders
Book Producer
Lee Ann Chearney/Amaranth
Development Editor
Doris Cross
Senior Production Editor
Christy Wagner
Copy Editor
Fran Blauw
Cartoonist
Jody Schaeffer
Illustrator
Wendy Frost
Photographer
Saeid Lahouti
Photograph Model
Joan Budilovsky
Cover Designers
Mike Freeland
Kevin Spear
Book Designers
Scott Cook and Amy Adams of DesignLab
Indexer
Tonya Heard
Layout/Proofreading
Angela Calvert
Darin Crone
Svetlana Dominguez
Mary Hunt
Contents at a Glance
Part 1: Let’s Get Into Yoga
1
1 Why Practice Yoga?
3
Yoga is an ancient system of health that is perfect for life in a
modern world.
2Yoga Fitness Power: Beyond Stretching
13
Yoga isn’t just about flexibility—it’s a great body/mind
fitness program.
3 How Comfortable Are You in Your Body?
23
Test yourself to see how comfortable you are with your body, de-
termine your personal body image, and learn how much you
know about your own anatomy.
4Yoga Mind Power: Go with the Flow
35
Yoga tones your mind, too, keeping it calm, sharp,
effective, and even joyful.
Part 2: Let’s Get Spiritual: Growing with the
Tree of Yoga
47
5 Going Back in Time: The Yoga Tradition
49
Learn about the origins of yoga, the different branches of yoga,
and how yoga came to the West.
6Walking Yoga’s Eightfold Path
59
Yoga isn’t just exercise—it is a way of life with guidelines for
everything from behavior to hygiene to attitude.
7 Can You Breathe?
73
Learn the fine art of breath control, an integral part of yoga.
8
Hatha Yoga:
May the Force Be with You
83
Hatha Yoga,
the most popular form of yoga in the West, com-
bines body control and breath control to achieve inner balance.
Part 3: Starting Your Yoga Practice
97
9 Where Do You Practice Yoga?
99
How to find a yoga class, a yoga teacher, or establish an effective
practice on your own.
10 How to Practice Yoga
111
What to wear and how to approach your workout with a brand-
new attitude.
11 When to Practice Yoga
119
Tips on how to structure your practice and fit yoga into your
busy schedule.
12 Crafting Your Personalized Yoga Practice
129
Your yoga workout is yours and yours alone—here’s how to per-
sonalize your routine.
Part 4: Energize: Postures to Build Strength
and Endurance
139
13 What Do You Stand For?
141
Standing postures build strength and stability—
master these and other poses will be easier.
14 Bending Over Backbends
157
Backbends help to release energy and joy so they can flow
through your body—practice them and rev up!
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