MPLY YOG S I Mind BODY Spirit wi 4k YOLANDA PETTINATO Digitized by the Internet Archive 2010 in http://www.archive.org/details/yogamindbodyspirOOpett SIMPLY YOGA % Box and book cover design: Hinkler Design Studio Creative Director: Sam Grimmer Photography: Peter Wakeman First published in this format 2006 by Hinkler Books Pry Ltd 15—55 Fairchild Street Heatherton Victoria 3202 Australia www.liinklerbooks.com © Hinkler Books 2002 2 4 6 8 10 11 9 7 5 3 07 09 11 10 08 All rights reserved. No part ofthis publication may be reproduced or utilised in any form or by any means electronic or mechanical, including photocopying, recording or by any information storage or retrieval system now- known orhereafter invented, without the prior written permission ofthe publishers. Printed and bound in China 9 ISBN-10: 1 7418 1047 7 ISBN-13: 978 1 7418 1047 9 The publishers and their respective employees or agents will not accept responsibility for injury or damage occasioned to any person as a result ofparticipation in the activities described in this book. 4 SIMPLYYOGA Introduction This book is an easyguide to a balanced series ofbasicyoga postures. They are safe and effectivefor beginners and an excellent refresher coursefor the more experienced student. The ancient science of yoga has variety of kneeling, sitting, standing been practised and passed on and lying down practices, returning in the East for thousands of years, again to the final Savasana and a bringing health, happiness and peace beautiful relaxation practice. of mind to those who have studied it. More recently, the benefits of yoga As individuals vary in strength and have been recognised and welcomed flexibility, so the practice of yoga will by the West and widely developed be unique to each individual. Your as a fitness regime. But the benefits body will tell you where you are are not merely physical. Yoga practi- strong and which areas need more tioners know that their quality of life practice. Do not be disheartened if improves on all levels - physical, you cannot reach the full extension of emotional, mental and spiritual. a posture as shown. Daily gentle practice will encourage your body to Here we are concerned with the release its tensions. On some days a physical aspects of yoga, but those particular posture may seem more of you who are able to practise the difficult while another may seem postures regularly will observe subtle easier. This is normal. Be gentle and and beautiful changes in other areas accommodating with yourself. A daily of your lives. Not only will your routine will encourage your body to sense of physical wellbeing improve; respond to the movements. Most of feelings of stability, clarity- and a all, have fun. Enjoy reaching for your greater capacity for concentration will hill potential. emerge. Yoga can lift your capacity to succeed in all other areas of your life - work. stud\', sport, and in your relationships with others. It is recommended that you begin with the opening Corpse Pose (Savasana) with its yoga breathing routine, and proceed to the following postures. The sequence has been designed so each posture will flow smoothly on to the next, through a SIMPtYYOGA • 5 6 • SIMPLYYOGA Practical Matters It is important for you to follow the Requirements step-by-step directions and proceed A good yoga mat provides a soft at your own pace. As you do the non-slip surface. A rug or carpet are postures, listen carefully to your body also suitable surfaces on which to and recognise its warning signs. practice. Rather than straining to achieve the required result, release your body Folded blankets and a small cushion gently into its own natural extensions. are helpful for easing strain in certain Do not try to push past pain. There is postures. It is recommended that you a difference between the feeling of cover yourself with a blanket when stretching muscles and the pain resting, to avoid feeling cold. associated with strain. If at any time you experience pain, slowly release Practise in bare feet and wear out of the posture as you breathe out. appropriate, unrestrictive clothing for Practised gently and regularly, the ease of movement. postures will increase your levels of fitness and flexibility. A simple guide to the link between the breath and the body's movements during the postures: breathe in as the body stretches and expands; breathe out as the body contracts or folds forward. If there is no breathing instruction to follow, breathe normally. Consult your health professional if you are in any doubt about your medical condition. It is best to practise yoga when your stomach is empty. Before breakfast is ideal, or at least one hour before vour evening meal. SIMPtYYOGA • 7 8 • SIMPLYYOGA