In this new edition featuring over 20% new and updated content, consumers will learn:

• The basic postures along with helpful photos and illustrations to learn the proper sitting postures, standing postures, balancing exercises, bends, twists, and more
• The art (and exercise) of R&R — Relaxation techniques that work and how having a healthy attitude and practicing Yoga safely can relieve stress
• Yoga through the ages — The latest tips and poses for Mid-lifers, seniors, and even kids
• Yoga and pregnancy — The latest (and safest) techniques for Yoga during and after pregnancy
• The latest techniques for breathing properly
• D-I-Y Yoga programs
• The use of props in Yoga routines
• New coverage on Yoga with partners: Practiced with one other person, and focuses on integrating Yoga practice through communication, trust and leverage through physical contact
• New coverage on Yoga against the wall: A great tool to use as a prop for all categories of Yoga poses.

Larry Payne, PhD, is the founding president of the International Association of Yoga Therapists and was named one of America’s most respected yoga teachers by the Los Angeles Times. Georg Feuerstein, PhD, was internationally respected for his contribution to Yoga research and the history of consciousness.

Introduction 1

Part I: Getting Started with Yoga 5

Chapter 1: Yoga 101: Building a Foundation 7

Chapter 2: Ready, Set, Yoga! 23

Chapter 3: Preparing for a Fruitful Yoga Practice 33

Chapter 4: Relaxed Like a Noodle: The Fine Art of Letting Go of Stress 41

Chapter 5: Breath and Movement Simplified 55

Part II: Moving into Position: Basic Yoga Postures 77

Chapter 6: Please Be Seated 79

Chapter 7: Standing Tall 89

Chapter 8: Steady as a Tree: Mastering Balance 107

Chapter 9: Absolutely Abs 115

Chapter 10: Looking at the World Upside Down: Safe Inversion Postures 123

Chapter 11: Easy ’round the Bends: Classic Bending Floor Postures 133

Chapter 12: Several Twists on the Yoga Twist 151

Chapter 13: Dynamic Posture: The Rejuvenation Sequence and Sun Salutation 159

Chapter 14: A Recommended Beginners’ Routine for Men and Women 167

Part III: Creating and Customizing Your Yoga Routine 177

Chapter 15: Designing Your Own Yoga Program 179

Chapter 16: Partnering Up for Yoga 215

Chapter 17: It’s Never Too Soon: Pre- and Postnatal Yoga 231

Chapter 18: Yoga for Kids and Teens 243

Chapter 19: It’s Never Too Late: Yoga for Midlifers and Older Adults 265

Chapter 20: Prop Art: The Why and How of Simple Props 287

Chapter 21: Yoga Against the Wall 295

Part IV: Living Life the Yoga Way 309

Chapter 22: Yoga throughout the Day 311

Chapter 23: Meditation and the Higher Reaches of Yoga 323

Chapter 24: Yoga Therapy: Customizing Your Back and Body Treatments 337

Chapter 25: Using Restorative Postures to Relieve Stress and Chronic Pain 357

Part V: The Part of Tens 371

Chapter 26: Ten Tips for a Safe Yoga Practice 373

Chapter 27: Ten Ways to Get the Most out of Your Yoga Practice 377

Index 379