Essential Yoga_ An Illustrated Guide to Over 100 Yoga Poses and Meditations ( PDFDrive )

Standing-on-Toes (page 61) Triangle (page 63) Yoga Mudra (page 77)

Standing Head-to-Knee (page 68) Eagle (page 72) Forward Bend with Twist (page 75)

Sucking Breath (page 29) in Thunderbolt (page 94) BACK PAIN RELIEF Chin Press Breath (page 25) Pelvic Tilt (page 53)

Knee Hug (page 46) or Alternating Knee Hug (page 47) Knee Down Twist (page 45) Supine Butterfly (page 55) Half Locust (page 115)

Through-the-Hole Stretch (page 119) Child pose (page 110) Legs-on-Chair (page 133) BALANCE AND CONCENTRATION

Sounding Breath (page 28) Tree (page 70) Dancer’s Pose (page 67)

Balancing Stick (page 71) Standing Head-to-Knee (page 68) Eagle (page 72)

COMPLEXION (FOUNTAIN OF YOUTH) Complete Breath (page 26) Chopping Wood (page 35)

Downward Dog (page 128) Kneeling Yoga Mudra (page 82) Half (page 130) or Full Shoulderstand (avoid pressure on neck or head) (page

131) Plough (page 132) Lion (page 98) COLD PREVENTION Chin Press Breath (page 25)

Expansive Breath (page 22) Lion (page 98) Cobra (page 111)

Supported Fish (page 124) DEPRESSION RELIEF Kneeling Lunge with Twist (page 87) Kneeling Yoga Mudra (page 82)

Victory Squat (page 74) Chair (page 73) Downward Dog (page 128) to Upward-Facing Dog (page 114)

Spinal Rocking (page 49) Half Shoulderstand (avoid pressure on neck or head) (page 130) Fish (page 125) or Supported Fish (page 124) ENERGY BOOST

Breath of Fire (page 24) Water Wheel (page 36) Chair (page 73)

Balancing Stick (page 71) Kneeling Yoga Mudra (page 82) Upward-Facing Dog (page 114)

Cross Bow (page 112) Child pose (page 110) Legs-Against-Wall (page 133) FLEXIBILITY

Any breathing exercise (pages 21 to 29) Neck Rolls (page 41) Half Moon (page 62)

Kneeling Lunge with Twist (page 87) Half Locust (page 115) Through-the-Hole Stretch (page 119) Bow (page 113) or Cross Bow (page 112) Sitting Forward Bend (page 103) HEADACHE/EYE STRAIN RELIEF

Alternate Nostril Breath (page 21) Neck Rolls (page 41) Shoulder Shrugs, Circles, and Twists (page 42) Blade (page 43)

Bridge (page 120) Seated Eagle (page 93) Lion (page 98)

Sounding Breath (page 28) performed in Easy Pose (page 90) Palming Meditation (page 142) HIP DISCOMFORT RELIEF Alternating Knee Hug (page 47)

Leg Stretch (page 52) or Spider (page 121) Knee Down Twist (page 45) Supine Butterfly (page 55) Through-the-Hole Stretch (page 119) Bound Angle (page 100)

Seated Angle (page 100) Reclining Spinal Twist (page 122) Legs-on-Chair (page 133) while performing Sounding Breath (page 28) IMMUNE SYSTEM BOOST Sufi Mother’s Breath (page 29)

Cat and Dog Stretch (slowly) (page 38) Full Body Stretch (page 44) Knee Hug (page 46) Supported Fish (page 124) Reclining Spinal Twist (page 122)

Sounding Breath (page 28) Corpse (up to 15 minutes) (page 127) IMPROVING CIRCULATION Breath of Fire with Raised Thumbs (page 24) or Expansive Breath (page 22)

Torso Twist (page 34) Chopping Wood (page 35) Balancing Stick (page 71)

Downward Dog (page 128) to Upward-Facing Dog (3 to 6 repetitions) (page 114)



Sun Salutation (page 148) Half Shoulderstand (page 130)

Spinal Twist (page 106) Legs-on-Chair (page 133) KNEE STRENGTHENER Alternating Knee Hug (page 47)

Triangle (make sure that knee, shinbone, and ankle are aligned) (page 63) Proud Warrior (ensure that bent knee is directly over ankle) (page 65) Dancer’s Pose (feel lifting of kneecap on standing leg) (page 67)

Balancing Stick (strengthens quadriceps) (page 71) Downward Dog (feet hip distance apart, keeping knee properly aligned) (page 128) Chair (separate feet a little more than hip distance, keeping thighs and shins absolutely parallel to protect knees) (page 73) MENSTRUAL CRAMPS RELIEF

Sounding Breath (page 28) Squatting Pose (page 91) Knee Rocking (page 101)

Knee Hug (page 46) Seated Angle (page 100) Spinal Twist (page 106) or Modified Spinal Twist (page 107) Through-the-Hole Stretch (page 119)

Child pose (page 110) MENTAL FATIGUE RELIEF Alternate Nostril Breath (page 21) Mountain (page 60) Water Wheel (page 36)

Shoulder Shrugs, Circles, and Twists (page 42) Proud Warrior (page 65)

Forward Bend (page 75) to Yoga Mudra (slowly) (page 77) Downward Dog (page 128) Half Shoulderstand (page 130) Sounding Breath (page 28)

Corpse (10 minutes) (page 127) MOOD ENHANCERS Belly Breathing (page 23) or Complete Breath (page 26) Chopping Wood (page 35)

Camel (page 88) Hero (page 95) Bridge (page 120) Half Shoulderstand (avoid pressure on neck or head) (page 130)

Fish (page 125) or Supported Fish (page 124) OVER 60 Half Moon (page 62) Water Wheel (do not lower the head below the heart if you have retina problems

or glaucoma) (page 36) Cat and Dog Stretch (page 38) Shoulder Shrugs, Circles, and Twists (page 42) Sphinx (page 56) and/or Cobra (page 111) Balancing the Cat I (page 83)

Modified Spinal Twist (page 107) or Spinal Twist (page 106) Tree (using wall for support) (page 70) Supine Butterfly (page 55)

Knee Down Twist (page 45) Sounding Breath (page 28) while in Legs-on-Chair (page 133) PRENATAL Belly and Chest Breathing (page 23) Blade (page 43)

Modified Head of Cow (page 97) Cat and Dog Stretch (page 38) Standing Pelvic Tilt (page 32)

Backbend (page 81) Walking Meditation (page 143) RELAXATION AND STRESS RELIEF Humming Bee Breath (page 27)

Neck Rolls (page 41) Knee Hug (page 46) or Alternating Knee Hug (page 47) Reclining Spinal Twist (page 122)

Corpse (15 minutes) (page 127) RESPIRATORY AILMENTS RELIEF Complete Breath (if possible) (page 26) Cat and Dog Stretch (slowly) (page 38) Side-to-Side Stretch (page 39) Blade (page 43)

Modified Head of Cow (page 97) Supported Fish (page 124) Reclining Spinal Twist (page 122) Corpse (up to 15 minutes) (page 127)

SCIATICA RELIEF Pelvic Tilt (page 53) Alternating Knee Hug (page 47) Trunk Rotations (page 48)