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

Knee Down Twist (page 45) Supine Butterfly (page 55) Leg Stretch (page 52) Spider (page 121)

Through-the-Hole Stretch (page 119) Seated Angle (page 100) Legs-on-Chair (page 133) STRENGTH Breath of Fire with Raised Thumbs (page 24)

Chair (page 73) Victory Squat (page 74) Archer’s Pose (page 66)

Downward Dog (page 128) Cobra (page 111) Boat (page 108) TOXIN FLUSH

Breath of Fire (page 24) Knee Hug (page 46) Half Shoulderstand (page 130)

Full Locust (page 116) Cobra (page 111) Child pose (page 110) Legs-Against-Wall (page 133) UPPER BACK/NECK PAIN RELIEF

Complete Breath (page 26) Shoulder Shrugs, Circles, and Twists (page 42) Torso Twists (page 34) Hands-to-Wall Stretch (page 37)

Blade (page 43) Triangle (page 63) Yoga Mudra (page 77)

Gate (page 85) Modified Head of Cow (page 97) RELIEF FOR VARICOSE VEINS Standing-on-Toes (page 61)

Chopping Wood (page 35) Downward Dog (page 128)

Bow (page 113) or Full Locust (page 116) Knee Hug (page 46) Half Shoulderstand (avoid pressure on neck or head) (page 130) Legs-on-Chair (page 133) WAKE-UP POSES

Breath of Fire with Raised Thumbs (page 24) Neck Rolls (page 41) Half Locust (page 115) Cobra (page 111)

Chopping Wood (page 35) Chair (page 73) Archer’s Pose (page 66)

WEIGHT-BEARING SEQUENCE Sounding Breath (page 28) Hands-to-Wall Stretch (page 37) Standing-on-Toes (page 61)

Modified Proud Warrior (page 64) Downward Dog (page 128) Upward-Facing Dog (page 114)

Balancing the Cat I (page 83) Inclined Plane (page 109) WINDING DOWN POSES Sufi Mother’s Breath (page 29) Full Body Stretch (page 44)

Thunderbolt (page 94) Seated Eagle (page 93) Supine Butterfly (page 55)

Corpse (5 minutes) (page 127) Any meditation (pages 137 to 143) For Specific Activities (10 to 15 minutes each) BICYCLING Breath of Fire (page 24) Cat and Dog Stretch (page 38)

Eagle (page 72) Balancing the Cat I (page 83) Standing Head-to-Knee (page 68)

Reclining Spinal Twist with Extended Legs (page 123) Supine Butterfly (page 55) BODY WORK Alternate Nostril Breath (page 21)

Shoulder Shrugs, Circles, and Twists (page 42) Spinal Rocking (page 49) Modified Head of Cow (page 97) or Head of Cow (page 96) Kneeling Yoga Mudra (page 82)

Threading the Needle (page 40) Legs-Against-Wall (page 133) DANCING Breath of Fire (page 24)

Sitting Forward Bend (page 103) Seated Leg Stretch (page 104) Tree (page 70)

Dancer’s Pose (page 67) Balancing Stick (page 71)

Standing Side Stretch (page 69) Standing Head-to-Knee (page 68) FUN WITH KIDS Humming Bee Breath (page 27) Sphinx (page 56)

Windshield Wiper Legs (page 57) Modified Head of Cow (page 97) Lion (page 98)

Turtle (page 99) Crab (page 126) GOLFING Any breathing exercise (pages 21 to 29) Torso Twist (page 34)

Shoulder Shrugs, Circles, and Twists (from standing position) (page 42) Yoga Mudra (page 77) Head of Cow (from standing position) (page 96)

Backbend (page 81) Half Moon (page 62) or Triangle (page 63) Modified Spinal Twist (page 107) HIKING

Any breathing exercise (pages 21 to 29) Alternating Knee Hug (page 47) Standing-on-Toes (page 61)

Standing Pelvic Tilt (page 32) Kneeling Lunge (page 86) Through-the-Hole Stretch (page 119) OFFICE WORK

Complete Breath (page 26)

Mountain (page 60) or Seated Mountain (page 92) Half Moon (page 62) or Seated Half Moon (page 92) Triangle (page 63)

Head of Cow (page 96) or Modified Head of Cow (page 97) Spinal Twist (page 106) RACQUET SPORTS Any breathing exercise (pages 21 to 29) Shoulder Shrugs, Circles, and Twists (page 42)

Triangle (page 63) Dancer’s Pose (page 67) Squatting Pose (page 91)

Upward-Facing Dog (page 114) Pelvic Lift (page 54) Bridge (page 120) Knee Hug (page 46) or Alternating Knee Hug (page 47)

Knee Down Twist (don’t force; don’t go beyond stacking one hip over the other) (page 45) ROWING Complete Breath (page 26) Neck Rolls (page 41)

Shoulder Shrugs, Circles, and Twists (page 42) Blade (page 43) Gate (page 85) Proud Warrior (page 65)

Cobra (page 111) Child pose (page 110) RUNNING Any breathing exercise (pages 21 to 29) Leg Stretch (page 52) Separated Leg Stretch (page 78)

Forward Bend (page 75), Forward Bend with Twist (page 75), or Supported Forward Bend (page 76) Knee Rocking (page 101)

Bound Angle (page 100) Kneeling Lunge (page 86) SKIING Humming Bee Breath (page 27)

Abdominal Lift (page 80) Bent Knee Pelvic Tilt (page 79) Standing Head-to-Knee (page 68) Separated Leg Stretch (page 78)

Backbend (page 81) Modified Proud Warrior (page 64) SWIMMING Complete Breath (page 26)

Shoulder Shrugs, Circles, and Twists (page 42) Yoga Mudra (page 77) Cross Bow (page 112)

Half Locust (page 115) or Full Locust (page 116) Bridge (page 120) Child pose (page 110) TENNIS Shoulder Shrugs, Circles, and Twists (from standing position) (page 42)

Blade (from standing position) (page 43) Half Moon (page 62) Dancer’s Pose (page 67) Downward Dog (page 128)

Spinal Twist (page 106) Trunk Rotations (page 48) Seated Angle (page 100) TRAVELING AND COMMUTING

Complete Breath (page 26) Torso Twist (page 34) Chair (page 73)

Mountain (page 60) to Standing-on-Toes (page 61) Half Moon (page 62)

Bent Knee Pelvic Tilt (page 79) Modified Proud Warrior (page 64) Full Locust (page 116) or Half Locust (page 115)