Experience the physical benefits and body awareness from hatha yoga—the most popular form of yoga today. Hatha Yoga Illustrated presents nearly 650 full-color photos to visually demonstrate 77 standard poses from hatha yoga that apply to all major hatha styles including Iyengar, Astanga, Anusara, and Bikram.

Individual poses are presented from start to finish, showing you how to achieve proper alignment and breathing to ensure challenging yet safe execution. The result is an increase in the effectiveness, both physically and mentally, you’ll experience with each pose. Several pose variations based on your personal preference, ability, and fitness level are also included.

Eleven sample yoga routines show how to assemble the poses into workouts that meet your specific time, difficulty, and intensity parameters. Colorful and comprehensive, Hatha Yoga Illustrated is organized for your ultimate convenience and use. Use it to guide your muscles, as well as your mind, and increase strength and stamina, reduce stress and anxiety, reduce blood pressure, and increase flexibility.

Available in 7 Languages

Contents

Chapter 1: Art and Practice of Hatha Yoga Roots of Yoga
  • Getting the Most From Your Yoga Practice
  • Learning to Meditate
  • Using the Asanas in This Book
Chapter 2. Standing Postures
  • Mountain
  • Downward-Facing Dog
  • Extended Side-Angle
  • Triangle
  • Warrior II
  • Crescent Lunge
  • Warrior I
  • Revolved Extended Side-Angle
  • Revolved Triangle
  • Chair
  • Standing Intense Spread-Leg Pose
  • Beam
  • Humble Warrior
  • Intense Side-Stretch
Chapter 3. Balancing Postures
  • Eagle
  • Tree
  • Tiptoe Pose
  • Boat
  • Revolved Half-Moon
  • Standing Extended Leg Stretch
  • Warrior III
  • Dancer
  • Half-Moon
Chapter 4. Arm-Balancing Postures
  • Inclined Plane
  • Lateral Inclined Plane
  • Crane
  • Peacock
  • Four-Limbed Staff
Chapter 5. Inverted Postures
  • Shoulder Stand
  • Plow
  • Legs-Up-the-Wall
  • Head Stand
Chapter 6. Backward-Bending Postures
  • Cobra
  • Upward-Facing Dog
  • Camel
  • Bridge
  • Bow
  • Locust
  • Upward-Facing Bow
  • Fish
  • Cat-Cow
  • Pigeon
Chapter 7. Twisting Postures
  • Gentle Spinal Twist
  • Reclining Spinal Twist
  • Simple Sitting Twist
  • Bound Half-Lotus Twist
  • Sitting Spinal Twist I
  • Sitting Spinal Twist II
Chapter 8. Forward-Bending Postures
  • Seated Forward Bend
  • Standing Forward Bend
  • Single-Leg Head-to-Knee Forward Bend
  • Revolved Head-to-Knee Forward Bend
  • Open-Angle
  • Side Open-Angle
  • Three-Limb Intense Stretch
  • Garland
  • Splits
Chapter 9. Sitting Postures
  • Lotus
  • Looking Within
  • Baby Cradle
  • Hero
  • Kneeling Pose
  • Lion
  • Cow Face
  • Staff Pose
  • Yoga Sealing Pose
  • Heron
  • Sage
Chapter 10. Reclining and Relaxation Postures
  • Knees-to-Chest
  • Reclining Hero
  • Reclining Big-Toe
  • Reclining Bound-Angle
  • Reclining Open-Leg Spinal Twist
  • Supported Bridge
  • Supported Hero
  • Child’s Pose
  • Corpse
Chapter 11. Hatha Yoga Routines
  • Gentle Yoga I
  • Gentle Yoga II
  • Yoga for Flexibility I
  • Yoga for Flexibility II
  • Vinyasa Yoga I
  • Vinyasa Yoga II
  • Vinyasa Yoga III
  • Sun Salutation I
  • Sun Salutation II
  • Moon Salutation I
  • Moon Salutation II