SSENTIAL YOGAINTRODUCTION | 11 CHAPTER 1; BREATHING EXERC Alternate Nostril Breath Expansive Breath Belly and Chest Breathing Breath of Fire Breath of Fire with Raised Thumbs Chin Press Breath CHAPTER 2: WARM-UPS Standing Warm-ups Standing Pelvic Tilt Barrel Movement Torso Twist Chopping Wood Water Wheel Hands-to-Wall Stretch Kneeling Warm-Ups Cat and Dog Stretch Side-to-Side Stretch Threading the Needle Seated Warm-Ups Neck Rolls Shoulder Shrugs, Circles, and Twists Blade 31 Contents ISES 21 2 24, 24 25 32 32 33 34 35 36 37 38 38 39 an a. 42 43 19 Complete Breath Cooling Breath Humming Bee Breath Sounding Breath Sucking Breath Sufi Mother's Breath Supine Warm-Ups Full Body Stretch Knee Down Twist Knee Hug, Alternating Knee Hug, Trunk 3otations Trunk Rotations with Raised Arms Spinal Rocking Leg Lifts Alternating Leg Lifts leg stetch Pelvic Tilt Pelvic Lift Supine Butterfly Prone Warm-Ups sphins Windshield Wiper Legs 26 27 27 28 28 28 aa 45 47 48 49 43 50 31 52 53 34 55 56 56 37HAPTER 3: YOGA POSES Standing Yoga Poses Mountain Standing-on-Toes Half Moon Triangle Modified Proud Warrior Proud Warrior Archer’s Pose Dancer's Pose Standing Head-to-Knee Standing Side Stretch Tree Balancing Stick Eagle Chair Victory Squat Forward Bend Forward Bend with Twis: Supported Forward Bend Yoga Mudra Separated Leg Stretch Bent Knee Pelvic Tilt Abdominal Lift Backbend Kneeling Yoga Poses Kneeling Yoga Mudra Balancing the Cat | Balancing the Cat Il Gate Kneeling Lunge Kneeling Lunge with Twst Camel so 60 60 61 a2 3 64 6 66 67 68 6 70 n n B ™ 7B 5 16 1” 8 9 20 a1 #2 82 3 4 a5 86 88 Seated Yoga Poses Easy Pose Half Lotus Squatting Pose Seated Mountain Seated Half Moon Seated Eagle Thunderbolt Hero Head of Cow Modified Head of Cow Lion Turtle Bound Angle Seated Angle Knee Rocking Bent Knee Sitting Forward Bend Sitting Forward Bend Seated Leg Stretch Seated Head-to-Knee Spinal Twist Modified Spinal Twist Boat Inclined Plane Prone Yoga Poses Child Pose Cobra Cross Bow Bow Upward-Facing Dog Half Locust Full Locust Pigeon Frog 89 90 90 1 92 92 93 95 96 7 98 99 100 100 201 102 103 104 105 106 107 108 109 110 120 aa 12 113 114 as 116 17 118