A Complete Guide to Yoga at Home (Yoga Journal Special Issue)
English | 124 pages | True PDF | 18.4 mb

CONTENTS
4 Editor’s Letter
7 SECTION 1: Ready, Set, Go!
8 Why Have a Home Practice? A step-by-step guide to starting a personal practice. BY JASON CRANDELL
PLUS: Yoga benefits, essential props, home-practice roadblocks, and how to bring your studio sessions home
19 SECTION 2: Build a Strong Foundation
A fun way to find your ideal yoga style, plus four foundational practices
20 What Sequence Is Right for You Today? A decision tree
22 Salute the Sun BY RICHARD ROSEN
24 Center Yourself BY LARISSA HALL CARLSON
26 Embrace the Unfamiliar BY CLAIRE MISSINGHAM
28 Warm Yourself Up BY LARISSA HALL CARLSON
31 SECTION 3: Create Your Own Practice
32 The ABCs of Sequencing Learn the basics so you can create a personal practice. BY JASON CRANDELL
34 Build Your Own Sequence: Mix-and-Match
A menu of warm-ups, standing poses, arm balances, inversions, backbends, twists, forward bends, and closing poses to choose from
45 SECTION 4: Wake Up—And Wind Down With Ease Morning and evening sequences
46 Wake Up Gently BY KIRA SLOANE
48 Get an Energy Boost BY GINA CAPUTO
50 Find Your Focus BY TIFFANY CRUIKSHANK
52 Stretch Away Stiffness BY PAIGE ELENSON
54 Quiet Your Busy Mind BY BARBARA BENAGH
56 Restore Yourself BY CORA WEN
58 Shed the Day’s Stress BY DEBORAH BURKMAN
60 Feel Calm and Centered BY ALANNA KAIVALYA
63 SECTION 5: Feel Happy and Confident
Sequences to boost your mood and self-assurance
64 Give Yourself a Break BY LILIAS FOLAN
66 Take Care of You, Too BY CHELSEA JACKSON ROBERTS
68 Find Your Bliss BY TIAS LITTLE
70 Let Go of Stress BY BIBI MCGILL
72 Have a Little Fun BY SIANNA SHERMAN
74 Find Calm Amid Challenge BY RICHARD ROSEN
76 Feel Unstoppable BY YOGI BHAJAN
78 Set a Goal—and Meet It BY ALEXANDRIA CROW
80 Cultivate Poise and Grace BY AME WREN
82 Grow Your Power BY PATRICIA WALDEN
84 Stand Your Ground BY NIKKI COSTELLO
86 Prep for Success BY BARON BAPTISTE
89 SECTION 6: Live Healthy
Sequences to make you feel better—and stronger
90 Breathe Easy BY MARLA APT
92 Turn Back the Clock BY SRI DHARMA MITTRA
94 Cleanse Your System BY CLAIRE MISSINGHAM
96 Open Up Tight Hips BY BARON BAPTISTE
98 Support Your Spine BY DEBORAH BURKMAN
100 Take Care of Your Back BY ANDREA FERRETTI
102 Power Up Your Core BY JOHN SCHUMACHER
104 Tone Your Abs BY ANA FORREST
106 Open Yourself Up BY ANNIE CARPENTER
108 Flip for ‘Wild Thing’ Pose BY AMY IPPOLITI
110 Wring Out Your Angst BY KATHRYN BUDIG
112 Power Up Your Legs BY ELISE LORIMER
114 Strong-Arm Yourself BY DAREN FRIESEN
116 Get Into Balance BY ALEXANDRIA CROW
118 Index to Sequences
120 Closing Thoughts
 
http://s17.postimg.org/d37qtgeen/A_Complete_Guide_to_Yoga_at_Home.jpg