So You Want To Start Yoga What Now Puuhvv

CONTENTS
01 INTRODUCTION
Your Yoga BFF
02 WHAT IS YOGA ? 07 YOGA AND THE

A brief look at what the word BRAIN
Yoga actually means
How Yoga can change your
brain for the better!
03 WHAT YOGA MEANS
TO ME 08 YOGA AND THE
BODY
My personal experience with
Yoga The impact of Yoga on all
aspects of your body
04 8 LIMBS OF YOGA
09 YOGA AND LIFE
The main principles of Yoga How Yoga can benefit
your life
05 WHY SHOULD YOU

10 IS YOGA FOR ME?
PRACTICE YOGA ?
DUH! - but if you're still not
Read this chapter to see why!
convinced, read this
06 3 MAIN ASPECTS OF 11 YOGA VS EXERCISE

YOGA Yoga versus other forms of
exercise
A look at Asanas, Pranayama
and Meditation
12 WHERE TO PRACTICE
Practicing Yoga at the Gym,
Studio or at Home
CONTENTS
13 YOUR SELF PRACTICE

Setting up your little Yoga
space at Home
14 MATS & STUFF

19 SOCIAL MEDIA
Advice on Clothes, Mats, and
Yoga props Yoga, social media and
comparison
15 HOW TO APPROACH
YOUR PRACTICE 20 YOGA DO'S AND
Just a few tips to help you
DON'TS
along the way Quick summary of Yoga
Do's and Don'ts
16 INJURIES
21 YOGA MYTHS
How to practice safely and
avoid injuries
DEBUNKED
All the myths you've ever
17 YOGA SCHEDULE heard about Yoga
AND PLANNING
How to plan your very own
22 APPLYING YOUR
schedule at Home PRACTICE
How to apply your practice
18 HOW TO STAY off the mat
MOTIVATED
How to stay motivated to 23 ADVICE AND
practice everyday and be RESOURCES
consistent
Who you can talk to
24 BONUS PRACTICE
GUIDE
Sun Salutation A and B made
easy for you to start with
01
I N T R O D U C T I O N
01
S O Y O U W A N T T O S T A R T Y O G A , W H A T N O W ?
ABOUT THIS BOOK
Hi there, I'm Paris, your yoga BFF. I'm so thrilled that you're
reading this! That means you're ready to transform your life!
This book will answer all of your questions about starting a
yoga practice, so sit back, relax and soak it all in!
P.S. Find me on Instagram Use the hashtag #youryogaBFF so

@theparisjames I can see what you're up to!
COPYRIGHT AND DISTRIBUTION
This material is the copyright of Paris James. No part of this e-

book titled "So you want to start yoga, what now?" may be
reproduced, distributed, or transmitted in any form or by any
means, including photocopying, recording, or other
electronic or mechanical methods, without prior written
permission from the author and publisher, Paris James.
MEDICAL DISCLAIMER
Please consult a physician before starting a new workout or

exercise regime. This book and the material within, is not
intended to be a substitute for the medical advice of a
licensed physician. The reader should understand that
participating in any form of exercise, whether recommended
by the book or otherwise, can result in the possibility of
physical injury. Starting a yoga practice is not catered to
those with health issues or injuries that can be aggravated by
exercise, unless deemed appropriate by your physician. The
information in this book is not meant to replace healthy
lifestyle practices, but to add to it. If you are starting a yoga
practice with this advice, you do so at your own risk. Paris
James is not responsible or liable for any injury or damage
resulting from your practice. This e-book is simply a guide to
help you get started on your journey.
1
INTRODUCTION
WHO AM I
Hi, there!
You reading this, yes you!
I know it was hard to take this first step.
You were probably debating over and
over in your mind if yoga is right for you
or if it’s too late to start. Well, I’m SO
HAPPY you finally caved and you’re
ready to start your yoga journey. When I
say that this practice changes your life,
I totally 100% mean it. Once you start
getting in tune with your mind and body
on the mat, you’ll become addicted to it
(in a good way I promise).
YOUR YOGA BFF
Think of me as your guide (not the fancy

spiritual guru type), but more like your
Yoga BFF. SCIENCE NERD
I’m here to answer all of your questions

or concerns about starting yoga, and I’ve been practicing yoga for about 3
motivate you to finally get your years. I know how much it changed my
beautiful self on the mat! life, and I can’t wait for it to do the same
for you! I graduated from the University of
Toronto with an Honors Bachelor of
Science in Biochemistry and Neuroscience
(I know that was a mouthful!), and it
THE ISLAND YOGI
sounds pretty fancy, but all it was, was a
series of sheep brain dissections and
Oh crap, in all of this I forgot to trying not to burn down the chemistry
introduce myself. Yes my name is Paris labs.
James and I’m originally from a tiny
little island in the Caribbean called Anywayyy, after working in a medicinal
Trinidad and Tobago! I sometimes refer chemistry lab for some time, I realized that
to myself as The Island Yogi but I'm shy whilst I was a science nerd, I wasn’t 100%
to say that out loud in public because it in love with what I was doing. That’s when
sounds a little corny, so you can just I decided to pursue Yoga!
call me Paris.
2
SELF TAUGHT YOGI
I taught myself, went to a couple of

classes, got certified, began
teaching, fell of the wagon and
didn’t practice for some time, got
really cranky, re-started my
practice, dreamt about this E-book
for a while, put aside the idea
because I got lazy, and was then
was forced to sit home in the 2020
apocalypse and finally face my
thoughts, so here we are!
HOW TO APPROACH
THIS BOOK
Okay, enough about me and yes I

tend to ramble a lot so grab a cup of
tea, or wine (I’m not judging) and
let’s dive right in!
I wrote this book exactly the way I'd

want to read it - with the mindset of
someone who is thinking about
starting yoga, but doesn't know
where to begin! Take it chapter by
chapter, and let everything sink in.
We will go through all the basics,
and there are some fun little
exercises for you to do at the end of
Sit back and relax
each chapter. I even added a
This book is about to change your life!
beginner sequence for you too!
P.S. Find me on Instagram

@theparisjames
3
02
W H A T I S Y O G A ?
02
DEFINTION
YOGA
YO·GA | \ ˈYŌ-GƏ
"TO YOKE"
A Philosophy teaching the suppression of

all activity of body, mind, and will, in order
that the self may realize its distinction from
them, and attain liberation.
A system of physical postures, breathing

techniques and meditation, often to
promote physical and emotional well-
being.
Yoga is best described by this short quote that I found

while writing this book.
Yoga is the journey of

the self, through the self, to the
self. You are right where you
belong, so just
breathe - Gita
4
SO WHAT REALLY IS THIS FOUR LETTER

WORD?
Let’s start with the actual definition of yoga, the one that they
usually dish out at the super formal yoga classes.
The word "Y O G A", actually means to "Y O K E."

Yoke in this sense represents the union of your individual
spirit to the spirit of the Universe (in this case, that can be
God or any Cosmic being that you relate to; Energy, The
Sun/Stars/Moon), or whatever floats your boat.
It’s something that is very personal. It relates to your ability to

connect with your sense of self and a higher being, or the
energy around you. Some even call it being self-realized (If
we’re being completely honest here, I’m not quite sure what
that means but I tend to find myself nodding and agreeing
with it whenever it’s being discussed).
Maybe self-realized means you have to abandon the earth

and live high up in the mountains, drinking only water and
garb from the ancient days, or maybe it’s just being present
and living the best version of your life? Whatever it is, I’ve
found that once you find the meaning that is true to YOU,
that’s when the magic happens.
YOGA IS JUST A LOT

OF MAGIC WAITING
TO HAPPEN
5
REFLECTION
Yoga is when you truly connect to yourself
through breath control (Pranayama), Meditation,
and Movements (asanas), to show gratitude to
yourself and the world around you. It helps you
feel grounded, connected, and happy!
YOUR TURN - WHAT DOES YOGA MEAN TO YOU?
Jot down some ideas here
6
03
W H A T Y O G A
M E A N S T O M E
03
MY STORY
Oooohh we’re getting personal here! I don’t think it’s fair for
me to write this book without telling you what yoga means to
me, and the journey I’ve had with this practice.
So like I said, I’ve only been doing yoga for about three years
now. It all started when I was scrolling through Instagram and
saw this girl bending totally backwards into what I now know
as Wheel pose. It so happened that I was at the beach that
day, and I told the guy I was dating at that time:
“Hey, I want to post a pic like this, take it for me

puhleasseee.”
He warned me that it wasn’t as easy as it looked but I didn’t

care. I thought I was young, fit, and able to flip upside down
and bend in half! So, I laid on the ground, heart racing,
flipped my palms and pushed myself all the way up for all of
0.001 seconds. I was convinced I got it perfectly and ran to
see the pic. Welll, I was barely a half inch off the ground, and
I looked like I was catching a fit. With my face red and
splotchy I kept running back and trying it over and over again,
until this sweet lady walked up to me and told me I was doing
it wrong.
“Hey, I know that pose! We

“Uh huh, okay well show
do it in my yoga class. I think
me then.” Damn I was
you may be doing it wrong.
such a b*tch!)
Your arms are too bent and
you’re pushing from your back
and not your shoulders.”
Sweet Little Lady Egotistical Paris
7
WHAT HAPPENED AFTER
I watched unmoved, as the lady

proceeded to show me the Wheel pose. I
thanked her, groaned and moved on. I
felt humiliated that:
I didn’t feel strong enough
I was upstaged by a little lady
I spent the entire evening on the beach
Real time footage
mulling over it, and woke up the next day
of that day on the beach with really bad back pain. I felt like I
couldn’t move. It was at this point that it
clicked that I was a spoilt little brat. I had
to take the time to learn and understand
what this posture actually meant. That’s
when I put aside my ego.
This continued for several weeks, and I ate up all the

knowledge I could.
I realized then, that I needed to:
Warm up my entire body first
Center myself with my breath
Not be so concerned about getting the pose itself,
and take it step by step
From that day forward, I vowed to learn as much as I could,

and not rush the process. Of course there were times when I
got too excited, and began trying out inversions in my tiny
little room. That ended with me crashing into my chest of
drawers, but let’s forget I mentioned that!
Overall, it’s been such a journey!
8
MOVING FORWARD
I read up on Yoga poses, buried my head in books, articles,
videos, and anything I could get my hands on. By this time I
had returned to my island and somehow, I still felt so lost.
I was going through a really bad breakup,
working in a job I didn’t like, and felt like I
needed some direction. The room that I had was
practically empty, so I bought a really cheap
Yoga helped me
mat and started practicing. heal my heart
After teaching myself for about a year, I entered challenges

on Instagram, and began posting progress pictures and little
videos, all the while thinking, "Who in the world is going to
take a second glance at these?'
I made friends with the super supportive yoga community out

there, and as this support circle grew, so did my confidence.
Soon, a few people from

Trinidad wanted me to teach
them. Within the year, I was
certified and began teaching
at local gyms. I was hella
pumped! I couldn’t believe
that people were actually
coming to learn, and that
only made me want to
improve and learn more.
Omg! I can't believe I get to wake
up everyday and teach yoga!
Find something that you're passionate

about, something that sets off a fire
within you, and against all odds,
pursue your dreams.
9
HOW YOGA CHANGED ME

I fell in love with my private practice and the feeling of teaching
others how to fall in love with themselves one breath at a time.
Yoga to me, is more than just breathing and movements; it’s

the way that you can dance to the music of your own body
when no one else is looking.
I used to be grumpy before all of this

(let’s be real, sometimes I still am, a girl
ain’t perfect!), and yoga gave me the
opportunity to work through my
emotions on the mat. It’s a form of self
therapy. It was my own personal
meditation and my secret weapon to
being a bright little ray of sunshine to
myself and others.
There were so many times I felt angry, hurt,
jealous and so much more, and all it took
was a little mindful breathing, and some
time alone on the mat, to reel myself back
My warning label would read: in. There isn’t a day that goes by now where
Without yoga, subject gets I don’t practice, even if it’s just a few
really cranky, her emotions are
haywire and she's at high risk of
minutes or 5 deep breaths at night. P.S. I
snapping at people low key think that people know when I
haven’t done yoga for the day.
Yoga is a part of my lifestyle
Lifestyle. Yes! That reminds me – Yoga is about finding your

I want you think of yoga as a part flow. It’s about accepting
of your lifestyle. It’s not some yourself as you are now, and
fancy schmancy series of arbitrary allowing your journey to
movements designed to make you unfold. I can sit here and list
feel like an alien when you all the great things about
practice, and neither is it a strict yoga, but I’ll leave that for
rigorous gym routine that you have the other chapters.
to force yourself to do everyday.
10
04
8 L I M B S O F
Y O G A
04
8 LIMBS OF YOGA
Okay so before I delve into everything, I will pay tribute to

Patanjali (whose name I still can’t pronounce), a sage from India
who spoke in great depth about the 8 limbs or practices of what
Yoga entails. I’m gonna break this down for you nice and simple
so stay with me.
These 8 limbs are said to be a guide about how to live a balanced,
ethical life, and how to liberate yourself to the path of freedom.
The names aren’t names that you are familiar with, so feel free
to focus on the concepts because they’re pretty simple.
3) Asana : This is what most of
us are accustomed to, or what
YAMA we perceive to be the main
encompassing factor of yoga.
It’s all the postures and
SAMADHI NIYAMA movements that make up the
physical practice.
4) Pranayama: Simply put, this

means the breathing practices or
breath control that allow us to
stay in the present moment and
DHYANA ASANA look within.
5) Pratyahara: Mindfulness, in
which you stay connected to the
moment, and ignore all sensory
stimuli, allowing them to pass
without constantly dwelling on
DHARANA PRANAYAMA them.
6) Dharana: Concentration of
PRATYAHARA the mind.
8 LIMBS
7) Dhyana: Meditation.
EXPLAINED
2) Niyama: Focuses on the
8) Samadhi: Enlightenment
“inside,” to improve yourself.
(or the state of self-realization
These include:
1) Yama: Focuses on the “outside” which I haven’t yet figured out).
a- Having a clear mind or
and deals with restraint, or what you detaching from the material world
should or shouldn’t do. (Saucha)
These include: b- Contentment with what you So there you have it!
a- Being non violent (Ahimsa) have (Santosa) These are the 8 Limbs of yoga.
b- Being truthful (Satya) c- Having self-discipline and self- Now, when someone asks if
c- Not stealing (Asteya) control (Tapas) yoga is just stretching, you can
d- Having honest relationships d- Being a student of the world enlighten them on all the 8
(Bramacharya) (Svadhyaya) factors that it encompasses!
e- Not yearning for what someone e- Connected to Mind, Body, Spirit
has (Aparigraha) (Ishvara Pranidhana)
11
05
W H Y S H O U L D
Y O U P R A C T I C E
Y O G A ?
05
WHY SHOULD YOU PRACTICE YOGA?

Well, you’re reading this book so you didn’t come this far, to
come this far!
Yoga is a Mindful practice that encompasses much more than just
physical activity. It takes care of your mental health as well.
I believe it makes you stronger on the mat and in everyday life.
Yoga works its magic on all the different organs and processes in your body,
and keeps it in a state of balance. You should practice yoga if you have a
deep desire to live a more meaningful life. If you relate to the signs below,
yoga is just the thing you're looking for!
YOUR MINI YOGA CHECKLIST
SIGNS YOU SHOULD GET IN ON THIS YOGA MAGIC:
Are you bored of your exercise routines?
Do you think you can do a better job accepting and dealing with your emotions?
Does your body feel out of balance sometimes?
Do you want your digestive and circulatory system to work at their peak?
Do you suffer from back pain, and stiffness in general?
Do you find yourself watching yoga pics/videos and wanting to get in on the
action?
Do you sometimes feel lost and need some sort of direction?
Do you want to get the perfect balance of strength and flexibility?
Are you a grumpy cat?
Do you walk around life huffing and puffing and never seem to have time for
yourself?
Do you constantly feel stressed, and can’t seem to find a way to release it?
Do you crave relaxation?
Most importantly, do you want to finally do something for yourself?
12
REFLECTION
If you answered yes to most of those questions, then you’re in the right
place!
Why do you want to start a yoga practice?
How do you think you can incorporate the 8 Limbs of Yoga in your Life?
YOUR TURN - How do you think you can benefit from a yoga practice? Find out
your "Why?" and write your thoughts on it
Write what's on your mind
13
06
A S A N A
B R E A T H
M E D I T A T I O N
06
ASANAS
So let's take the 3 main aspects of Yoga that you can get started with:
Asanas or Physical Postures
Pranayama or Breath Asanas
Meditation
We’ll start off first with Asanas. If I’m not mistaken, there are so many
different postures and variations in this physical practice. I think the
number might even total around 300! But don’t worry, I’m not going to list
out all for you.
These physical postures and movements work on different parts of the body,
from hamstrings, shoulders, calves, core, neck, spine and so much more.
Some examples include:
Standing poses like Arm balancing poses like
Tree Pose Side Crow
Seated poses like Seated Fold Backbend poses like Wheel
Reclined or lying on your back Balancing poses

like Happy Baby like Eagle pose
Twisting poses like Fish pose Inversions like Headstands

and Handstands
You can think of the movements in terms of intensity as well. We can go

from beginner postures, to intermediate, and to a little more advanced
variations.
The combination of the different types of movements give rise to various

classes or types of Yoga, which we will cover on the next page!
14
WHICH STYLE OF YOGA IS RIGHT FOR ME

TYPES OF YOGA
HATHA YOGA VINYASA YOGA

Combination of breath-work with physical This style combines a more rhythmic breathing
postures. It’s typically more gentle and is with a series of postures that are more fast
designed to align and calm your body and mind. paced and fluid. It almost always includes Sun
Long and short, you stand around and hold Salutation A and B. You get a bit more of a
postures for as many breaths as the instructor workout with this one. I personally love Vinyasa,
tells you to (or that feels good of course!).This because I feel like it’s a complete workout, so if
style is great for introductory yoga and for that’s your thing, go for it!
learning the basics.
ASHTANGA YOGA IYENGAR YOGA

This is also quite intense and similar to Vinyasa, Iyengar (pronounced eye-N-garr) yoga is form
except that it's more structured. The Ashtanga focused. You use props in this one; the cool stuff
Primary Series is the same sequence of poses in like blocks, blankets, straps etc. It allows
the exact same order. If you’re into consistency students to get deeper into poses. If you’re
and a challenge then step right up! This can be interested in alignment and relaxing/deep
quite intense but so rewarding! stretching, this is the class for you.
KUNDALINI YOGA BIKRAM YOGA

This is a series of repeated movements This is synonymous to Hot yoga. These 26 distinct
but includes chanting and more movements are always repeated. The difference
here is the HEAT! The room is heated to 105°F
meditation. You are expected to chant and
(40.6°C), with a humidity of 40%. Damn! It gives
sing along in this class. If you have stage
a sweaty workout! Warning: If you find yourself
fright, then I suggest you take a few other constantly dehydrated like me (because you’re
classes before you work your way up to just to lazy to pour yourself a glass of water), then
this one! Kundalini is pretty cool though. work your way up to this one, but if you’re
There are classes where you can choose passionate about getting hot and sweaty, then
your focus e.g. good health, love, ditch this book and go sign up! (Come back and
protection – you name it! read it after, we still have a lot more to cover!)
YIN/RESTORATIVE YOGA
This is one of the most calming styles of yoga. It uses props and is done in a relaxing room
(sometimes with lights off and with candles if the teacher is dramatic like me!), and is practiced to
improve flexibility and circulation. You hold poses for 3-5 minutes, but you feel AMAZING and
Cash is the
rejuvenated most
after! Douseful thing
this class at you can donate
the end of a longafter
day,atonatural disaster.
relax and unwind.
This allows relief operations and foundations to allocate funds to
where they're really needed. Instead of a $1 can of tuna, $1 can buy
more significant amount of nutritious food when purchased in bulk.
15
BREATH
I used to have this weird problem; if I thought about my breath for too long,
I'd forget how to breathe, and end up gasping for air. Thankfully, I got over
that when I took the time to really sit and understand how to breathe in a
way that was deeply beneficial to the body.
BREATH BREATH
Humans usually average around 12-20 breaths per minute. The more
breaths we take per minute, the more agitated and anxious we may feel.
We go about our days breathing in a very shallow way, rushing from one
thing to the next.
Yoga teaches us to slow down our breathing. This in turn transforms

everything in our bodies; it lowers our heart rate, improves lung function,
respiratory endurance and much more!
Your breath (that simple inhale and exhale) is what keeps you alive,
bringing oxygen into your body, and keeping your circulatory system active.
ANXIOUS AND NERVOUS CALM AND RELAXED
When we get scared or upset Yoga and mindful breathing activates

about something, our flight or fight the opposing system, the
response is triggered, and the Parasympathetic Nervous System
Sympathetic Nervous System is and tells your body to chill out and
activated (Easy to remember relax.The more we slow down our
because it's obviously sympathetic breathing, the more calm and in tune
to our woes). This can trigger a with our bodies we feel. It doesn’t
chain of reactions. Long story even take long! You can start off with
short, it increases stress hormones 5 minutes of mindful breathing and
like cortisol, which can do a whole work your way up to 20 minutes.
lotta damage to our bodies.
There are different styles of breathing in yoga but I’ll just explain
two that you can get started with.
Relaxed conscious breaths Alternate nostril breath
16
Breaths
Relaxed conscious breaths Alternate nostril breaths
Get comfortable and slow down This is a cleansing breath, and
the counts of your inhale and helps relieve headaches,
exhale. sinus, congestion and more.
Picture your stomach as a

balloon – on the inhale, breath is Place your right thumb on
coming in, so your stomach your right nostril to close
should rise, and on the exhale it it, and inhale through the
should deflate. O left nostril.
N
E
Now, place one hand on your R Place your right ring finger
stomach and the other on your O on the left nostril and
chest. On the inhale, let your U exhale through the right
stomach rise and your lungs N nostril.
expand, and on the exhale, draw D
your stomach down towards your
spine.
Now inhale
through the right nostril.
Try to hold the inhale for 4 counts

and exhale fully for another 4 Place your right thumb on your
counts. Keep doing this for a few right nostril to close it and exhale
minutes. through the left nostril.
REPEAT
P
You can even download a
I
breathing app and use it! There’s
one that’s called "Breathing App" When you learn the art of deep breathing, you’re
T
(plain and simple) and you can basically telling the brain:
adjust the time you want, and the
ratio of your breaths which helps “Hey you up there: I know there are stressful
you focus your breathing. situations all around me but I’m calm, relaxed, I
have my sh*t together and I’m gonna be okay!”
Your brain won’t send stress hormones or cause

you to be anxious, because deep breathing
tricks it into thinking you have everything under
control and guess what, you do!
17
MEDITATION
This is where everything ties together! I used to hear about meditation when I
was younger. My mom always tried to get me to do it, but I would either
mumble and complain, drag my chair to sit upright and intentionally fall
asleep sitting up (yes I’ve indeed mastered the art of sleeping upright), or I
would tell her I was going to do it, lock my door and go right back to bed.
Several years later here I am trying to get you poor folks to start taking some
time to meditate. Oh how the tables have turned!
MEDITATION MEDITATION
I’ll start off by saying that meditation is very personal. I’m not going to come
here and tell you to sit upright, clear your mind and chant one phrase over and
over in your mind. It’s not gonna work! Chances are, you’ll probably fling this
book away and give me a bad review (please don’t!), so I’ll just say that
meditation is your own personal time to sit with yourself and your thoughts.
If you don’t want to chant something, then don’t! If you want to repeat an
affirmation like “I am sunshine” for the entire 10 minutes (guilty) then go right
ahead.
I AM SUNSHINE
Meditation is a practice for us to get in tune with ourselves, and listen to what
the Universe has to offer. When something is tickling your mind, and you feel
flustered, take the time to sit and meditate. This can bring the clarity and focus
you need to listen.
The difference between breathing and meditation is:
Breath control helps us slow down our breaths and breathe more
consciously.
Meditation is focusing on something intently as a way of staying in

the present moment, and slowing down the inner dialogue.
Your slow, conscious breaths can be the gateway to

unlocking your meditation practice.
18
HOW I MEDITATE
Sometimes I repeat a phrase, sometimes I sit and let thoughts

pass me by, and other times I picture a constant motion like a
wave.
It doesn’t matter! It’s just the art of concentrating your mind,
releasing distracting thoughts and staying in tune with your
breath.
The mind is a muscle, and when you train it to be focused
during meditation and your practice, the benefits in the real
world are boundless.
Meditation can be anything you focus your mind on.
Picture a wave in slow motion,
Focus on one word or an affirmation,
Focus on clearing your mind and observing your thoughts.
You can start off with your breathing practice, then take some
time to sit with your thoughts. Focus on something like an
affirmation or your favorite phrase, or even nothing at all
(focusing on keeping your mind clear), and congrats you’re
officially a mindfully fit babe/badass.
Benefits of Meditation Include:
Reduces pain and enhances your immune system

Reduces feelings of depression, anxiety and any negative
emotions
Increases blood flow and slows the heart rate
Promotes a sense of calm and balance
Helps to gently observe and sort through mumble jumbled
thoughts
Dramatically reduces stress levels
19
REFLECTION
Reflect so far on the three topics we've covered.
Asanas or Physical Postures
What type of yoga physical practice or style of yoga would you like to try?
Pranayama or Breath
Do you think breath work is important? How do you feel after you take conscious
breaths and slow down your breathing?
Meditation
What would you focus on during your meditation? Write down an affirmation,
phrase or anything that comes to mind.
YOUR TURN - What are your thoughts on Asana, Breath, Meditation?
Write your thoughts freely
20
07
Y O G A A N D T H E
B R A I N
07
YOGA AND THE BRAIN

You're probably wondering, "What can Yoga do for me?"
If all of the above hasn't already convinced you, let’s get into
the specifics! I’m gonna cover this in three sections.
BRAIN BODY LIFE
We will first take a look in depth (well not too much in

depth), of the multifaceted ways a Yoga practice can
change your brain for the better.
WE CAN
CHANGE
THE BRAIN
BY
CHANGING
THE MIND
21
HOW YOGA CAN CHANGE THE BRAIN
REDUCES
STRESS AND
ANXIETY
INCREASES ACTIVATES THE

GREY MATTER PNS
INCREASES
BRAIN FOLDS TAMES
OVERACTIVE
MIND
GIVES PARTS
OF THE BRAIN INCREASES
A BREAK TO BRAIN POWER
RECUPERATE AND FUNCTION
RELEASES FEEL
GOOD CHEMICALS
PREVENTS AGE
CHANGES THE WAY RELATED
YOU EXPERIENCE DECLINE
PAIN
22

INCREASES GREY MATTER
The more volume of grey matter (neurons) you
have, the more likely you are to perform better.
Yoga increases grey matter in areas like the
hippocampus and frontal lobe, allowing you to
concentrate better, and make better decisions.
Funnily enough, it decreases grey matter in the
amygdala/fear zone of your brain, so ultimately
you'll have sharper skills, and less anxiety/fear.
INCREASES BRAIN FOLDS
So you know how your brain has all those folds and
bumps and ridges? Well, MRI scans showed that
people who meditate have more brain folds. The
cortex of the brain controls perception, processing,
voluntary movement, memory and much more.
More folds (cortical thickness) = more efficiency
(higher intelligence).
CHANGES PAIN PERCEPTION
Pain isn’t actually a thing when you look at it. Your
body gets injured, yes, but it’s the signal to the
brain that activates the feeling of pain. Yoga can
decrease the amount of pain you feel by working
on the brainstem and pain pathways, so we can
manage and tolerate pain better! (And yes, it
works for the pain of heart break too, been there,
done that so no worries!).
GIVES THE BRAIN A BREAK
During yoga, certain brain parts slow down and
rest. For example, the frontal lobe does all the
thinking, planning, emotional regulations etc.,
and during yoga, this part of the brain can take
a little vacation and recharge itself.
RELEASES FEEL GOOD CHEMICALS

During Yoga, your body releases chemicals that lower
stress and anxiety. These include GABA, dopamine,
oxytocin, serotonin and endorphins. These happy
hormones make you feel like you can conquer the
world. Dopamine is a feel-good hormone and brings
pleasure and contentment while serotonin reduces
your stress/anxiety.
2
23

REDUCES STRESS AND ANXIETY
Yoga has profound impacts on reducing stress and
anxiety. Studies have shown that participants who
practice yoga for just 10-12 minutes every day for two
months, have a decreased immune system inflammatory
stress response. Lowering stress and inflammation levels,
reduces the risk of depression.
ACTIVATES THE PARASYMPATHETIC NS

Yoga activates your PNS (Parasympathetic Nervous
System), which calms and relaxes you, and lowers the
amount of cortisol that’s released in your body. It’s
the rest and digest center. P.S. Cortisol is SUPER
damaging to your body – high levels cause weight
gain, high blood pressure, sleep disruption, impacts
your mood (hello grumpy!), and can lead to diabetes
(YIKES!).
TAME OVERACTIVE MIND
This worked wonders for me. I live in a zone and my
mind has a million and one thoughts, but practicing
yoga has helped me to zone in, center myself and
reorganize my thoughts. The difference before and
after practice, is mind blowing (literally!). Anxious
thoughts lead to anxious behaviour, but having self
loving, positive thoughts will change your life.
INCREASE BRAIN POWER & FUNCTION

Yoga can increase brain power and function. A 20
minute session has a great impact on your ability
to focus and retain information.
PREVENTS AGE RELATED DECLINE

Yoga sharpens all your skills way into your life. The
regions associated with attention and sensory
processing that frequently diminish over the years,
remain more youthful in regular practitioners.
When you’re older, you don’t have to worry about
losing cognitive function and skills. You can still
conquer the world at 80!
All scientific information was obtained from "Engineering Yoga and Physiology from the New York University School of Tandem Engineering.
24
08
Y O G A A N D T H E
B O D Y
08
YOGA AND THE BODY

There are so many ways yoga can improve your body. I’m going to take it
step by step. Let’s tackle this with the main systems of your body. We’ve
pretty much covered the brain and the Nervous System already, so let’s
start with the cells and genetics.
Don’t worry, I’m gonna make this simple and easy to follow.
CELLS
Cells in our body are constantly dividing, repairing themselves
and turning over. Our body also creates new cells every
second/day/year and by next year, you’re gonna be in a
95% new body! Yoga promotes healthier cell development
when you breathe more efficiently. Your lifestyle can have an
impact at a cellular level and YOU have the chance to get a
completely new, healthier body in no time at all!
GENETICS
WARRIORS: Our DNA can become damaged. UV rays, toxins, stress,
poor diet, pollution etc., cause these little annoying things called free
radicals to form in our bodies. These attack cells and cause DNA
mutations. Yoga is an anti-oxidant, which combats these radicals and
saves us from cell damage. It removes initial toxins, strengthens our
immune system and produces natural antioxidants to help with this
battle.
FOUNTAIN OF YOUTH: Yoga is scientifically proven to make us look

and feel younger. It keeps parts of chromosomes long and healthy,
which prevents inevitable cell death. So say goodbye to all of those
aging creams, yoga is the remedy you need!
TAG YOU'RE IT: Epi-genetics is a new field of study that says that
although we can’t change the genes we have, we can tag (add stuff)
to them, to get helpful benefits. For e.g. doing yoga can tag our genes
and tell it to stop producing so much stress hormones, and it listens!
You carry these benefits with you and even pass them on. If you aren’t
convinced to do yoga for you, do it for your future kid! They’ll inherit
amazing kickass genes that will help them to be less anxious and
stressed!
25
2
YOGA AND THE BODY
RESPIRATORY SYSTEM
Yoga involves conscious breathing. It optimizes your
respiratory system and increases your oxygen intake up
to five times more than your usual capacity. The more
oxygen rich blood your body has, the better your organs
can function. It also helps you to maintain proper
posture, enabling you to breathe better, intake more
oxygen, and get rid of all the carbon dioxide in your
system.
CARDIOVASCULAR SYSTEM
Yoga stimulates production of wider blood vessels. An
increase in blood vessel size prevents blockage, as
arteries are more relaxed. More efficient blood vessels
means there’s less pumping strain on the heart. This
decreases blood pressure! With the enthusiastic
amount of oxygen coming in from the lungs, the heart
is able to pump and support all of your organs. Overall,
A happy heart = A happy body and life!
LYMPHATIC/IMMUNE SYSTEM
Our lymphatic system removes waste and detoxifies our
bodies. This system has no pump and relies on
movement to get it going. Repetitive movements like
raising your arms, or lifting your legs, stimulate this
flow. Being stagnant means the lymph has to work
much harder to get that fluid moving. Twisting and
moving in yoga can get that system active. Yoga also
decreases inflammation and stress hormones that
trigger immune responses.
RENAL SYSTEM
The kidneys are majorly responsible for helping
you wee out toxins and protein by-product waste.
A yoga practice not only causes you to sweat
(helping your body to detox), but also massages
your kidneys and puts positive pressure on it,
helping it to work more efficiently.
2
26
YOGA AND THE BODY
MUSCULOSKELETAL SYSTEM
Yoga promotes healthy bone growth and strengthens our
muscles. Proper posture helps to keep our spine healthy,
and prevents future problems with joint pain and stiffness
later on in life. A lot of yoga is done with just your body
weight. This puts positive stress on our bones, which
compresses them, and lays the foundation for stronger
bone growth.
DIGESTIVE SYSTEM
I firmly believe that yoga has helped my digestion in so
many different ways. Twisting poses and movements
help to detox the body, and aid in digestive processes.
Yoga keeps our metabolism in check, and even gives it
a little boost! The best part is that it’s not a quick fix –
it’s not like those detox teas that give you a temporary
boost, and then your body does a complete 180 after.
Once you get these systems working properly, you
keep these benefits throughout your life!
ENDOCRINE & REPRODUCTIVE SYSTEM

We’ve mentioned this a little bit before, but the
endocrine system consists of the glands and the
hormones that they release. Yoga gives us a great supply
of happy hormones, and stops all the not-so-good
chemicals like cortisol from wreaking havoc on our entire
body. Yoga improves the relationship between the HPA
axis (Hypothalamus – Pituitary - Adrenal), and this
keeps the endocrine system balanced.
All scientific information was obtained from "Engineering Yoga and Physiology from the New York University School of Tandem Engineering.
27
2
09
Y O G A A N D
L I F E
09
YOGA AND LIFE

Well that was definitely an overload of information, but I
really wanted you to understand how Yoga can help you
inside and out. Once you understand what’s happening in
your body, you’re able to consciously work towards
maximizing your optimal health.
We are not always aware of the times we are stressed, but

we’re actually holding that tension in our bodies, especially
our hips. It is weighing us down physically, mentally and
emotionally. Being able to move your body, allows you to
release the built up tension from your joints, and in your
LIFE.
Yoga helps you focus on the present moment. Just think

about it; all those times you were in a twisted pretzel
position, begging the instructor to count faster, that's when
you should acknowledge the present moment and breathe.
This allows you to release those whirling thoughts, and you
can apply this practice to your every day life.
Amidst all of the hustle and bustle of real life, yoga gives you the space and
me-time you need to fully connect and center yourself. Yoga gives you
something to come Home to.
It’s both challenging and equally rewarding. It will

improve your life and overall happiness, trust me!
Yoga is my Home.
My Body is my
Home.
28
REFLECTION
Now that you've read about all the benefits of yoga on the Brain,
Mind, Body and Life, how do you think it would help you?
How can you benefit from a complete Yoga Practice?
YOUR TURN- Write down here how you think Yoga can help your
Brain, Mind, Body and Life? What changes are most excited for?
29
10
I S Y O G A F O R
M E ?
10
WHO CAN PRACTICE YOGA?
Is YOGA for me?

Ummm DUH!!! Yoga is for everyone! It doesn’t matter if you’re 80 years old
or if you’re just a few months old, (and can only do savasana or lying down
pose), you are more than eligible to do YOGA.
I started yoga in my twenties with no previous background or

practice in dance/gymnastics. I fell in love with it, and it
became a part of my daily life. I know so many people who
stepped on their mat for the first time at 60 years and over (a
lot of them come to my classes!), and feel so much stronger,
healthier and happier.
Age does NOT matter, and previous

background or experience doesn’t
matter as well. Once you get onto
your mat, it's the beginning, and
the only person stopping YOU is
YOU.
Anyone can practice yoga. I'm confident that this book will break down
any preconceived notions that you've had about starting, and encourage
you to begin your own practice.
My guarantee is that you will never regret it!
30
11
Y O G A V S O T H E R
F O R M S O F
E X E R C I S E
11
YOGA VS OTHER FORMS OF EXERCISE

I get asked this question a lot. "Should I do yoga, or just
gym?" I think this is solely up to you! Yoga and any kind of
strength training complement each other well. If you want to
do yoga alone, that’s fine too!
People have trouble sticking to fitness routines, because they

see it as a way of punishing themselves. Some grudgingly head
to the gym, moan and groan while lifting weights or running
unhappily on the treadmill, hoping to see results. If you’re not
100% in love with the activity that you’re doing, it will be hard
to be consistent.
You have to find what’s right for you! Personally, I think that
you should always have some type of cardio, strength and
yoga/stretching in your routines. While yoga can cover all 3
with full bodyweight exercise, if you want to lift some weights
at the gym as well then go right ahead!
It’s never an either or/neither nor situation. It’s just what works
best for you and your body, so do what feels right to YOU.
Of course I’m trying to encourage you to start a yoga practice, but if you get
on your mat and absolutely hate it, and it goes against your whole soul, then
I’d love for you to try different things. Find find something that speaks to you.
If physical asanas aren’t your thing, at least try to incorporate breathing and
mediation into your life for 5-10 minutes a day.
Yoga is AMAZING for your health, body and mind. It fits into your
everyday life along with other routines that you have.
The choice is yours!
31
REFLECTION
Did you, at any point in your life think that yoga wasn't for you? Why
was that?
What forms of workouts/exercise are you currently doing?
YOUR TURN - Write down what activities you love doing and how you
stay active. Write down any previous notions you had about yoga.
32
12
G Y M
S T U D I O &
H O M E
12
YOGA AT GYM, STUDIO, HOME

There are three main ways that you can start your yoga practice:
At a gym - if they offer free yoga classes with their membership
At a studio if you have a membership
At Home with online resources
YOGA AT THE GYM

I have a lot of experience with yoga and gyms because that’s where I first
started teaching. It’s an amazing way to get introduced to yoga and kick off
your practice. Here are some pros and cons:
PROS CONS
With gym membership, you Usually just one type of

get access to yoga generalized yoga, so it
classes, the gym itself and won’t go into specifics like
any other classes you like deep backbends and
inversions in every class
It’s usually cheaper than You don’t always get the

studio membership and studio ambience with the
there aren’t any cancellation lighting, candles and quiet
policies if you miss a class. music, because it’s done in
a room within the gym
Shorter classes that fit into Gyms don’t have all the
your schedule if you’re busy yoga props you need
to get deeper into your
practice
33
YOGA AT THE STUDIO

A studio is a specialized approach to yoga because it's solely dedicated to
yoga. You get access to different styles like Hatha, Vinyasa and Yin, all with
the same membership plan. Most studios offer the first class free, so find
studios that do this. That way you can try it without dishing out the dollars.
PROS CONS
If you want to do yoga and
Very specialized classes if
cardio/weightlifting,
you’re looking to take your
you’ll have to pay for two
practice deeper
memberships!
There aren't a lot of

It builds a community and a
locations, so finding one
mini support system
close to you may be hard
You can get individual Memberships can be

attention from the instructor expensive because the
and book private classes classes are more in depth
and instructors are highly
qualified
Studios come equipped with You have to go with the

mats, props, bolsters pace of the class, so it
etc. might be hard to keep up if
you like slower movements
34
YOGA AT HOME
Practicing yoga at home can be fun. This is how I got started!
For Home practice, if you need help with alignment, I suggest practicing on
your own at first and gathering a list of questions. You can then take one or
two classes at a studio and ask the instructor for help with your alignment.
Maybe try doing 1-2 classes in a studio per month, to keep your regular home
practice in check.
PROS CONS
Privacy – You don’t feel self You don’t have an instructor

conscious. You can wear to help you with the exact
what you want and practice alignment so it may be
freely hard to learn on your own
Free resources You miss out on fun

(yoga E-books, YouTube community building,
classes and more) An online meeting friends with the
program costs less than a same interests and also the
studio membership anyway ambience of a class
You don’t have to feel Sometimes you might

rushed during your procrastinate because no
practice – if you want to one holds you accountable,
take 10 extra mins in child’s and you don't have to worry
pose, you can about wasting your
membership
Once you have your props,
they’re yours to keep You have to purchase all of
and you can practice on your props and mats etc.
your own schedule
35
A Quick Comparison
GYM STUDIO HOME
AFFORDABILITY
Good price More expensive Free
Different people each Same studio Private classes in the

PRIVACY time, open community, close knit comfort of your home
environment
Set times but you Strict times for all the On your own time,
SCHEDULING can work out or take various classes anytime
a different class
PROPS
No props, sometimes All props available Purchase your own
free mats props
GUIDANCE
Full guidance but Full guidance Self-guided
not too in depth
LENGTH Usually one hour Usually 75 mins or Can be as long as you

more like
PACE OF CLASS Goes on gym-time, Slower, and you can You go at your own
slightly quicker ask detailed questions pace
Not much ambience Ambience, sometimes You can set up your

AMBIENCE inside the gym candles, diffusers etc. own little space
Choosing what practice you’d like to start off with is totally up to you!
If you want to try it out, you can do gym or start learning at home. If you’re ready
to invest, check out your closest studio and maintain your practice at home.
#GetItDone!
36
REFLECTION
After reading about the comparisons of the three, which type of
practice do you think you'd like more? Gym, Studio or Self
Practice?
YOUR TURN - Write down what type of practice you feel more
comfortable trying out first, and why!
37
13
Y O U R S E L F
P R A C T I C E
13
SETTING UP
YOUR SELF PRACTICE
Setting up your yoga practice can be hard if you feel scattered and all over
the place.
Here are some simple steps that you can follow:
Decide that you want to practice at Home
Clear a space for yourself
Get some comfortable sweats/leggings/bras that you can wear
Purchase a mat or other yoga props that you need
If you can, invest in a mirror
Research yoga E-books or free YouTube Videos
If you want more direction, purchase an online subscription
Set aside time in the am or pm for yourself
Get on your mat at the said times and practice!
Setting up a space is vital for a home practice. It should be a dedicated spot

in your room, living room or even your basement, for you to practice.
My space is super small! I just moved a desk from my room, and used the
space next to my bed.
My mat is right next to my bed and my yoga space remains as is. I constantly
see it and feel motivated to get on my mat!
38
TIPS FOR
SETTING UP YOUR SPACE
Easily accessible (for e.g. if you rarely go to the basement, don’t set it
up there!)
Ensure that the space will remain as is (Don’t set it up in the TV room
where the family has to constantly haul your mat away during dinner
time).
If you’re using tiles, ensure that you mat is well

padded because tiles can be hard on your body. If
you’re using carpet, be sure that your mat is sturdy
or get a plank of board for your wrists, if they keep
sinking into the carpet.
Invest in some nice décor. Treat yourself! This is your space and your
time for yourself, so buy that cute potted plant (or in my case a fake
one because I will most likely forget to water it), some nice hanging
portraits (or make them yourself!), some candles and fairy-lights,
baskets of flowers, anything you like! I went on amazon, and bought
all the cute stuff they had on sale!
A mirror is also super helpful because:

a) You get to check yourself out in it on the daily.
b) It will help you look at your form so you’ll know what
adjustments you have to make to your alignment.
Try to set it up away from distractions, so that when you’re practicing,

you’re not constantly bombarded by your yelling mom, or your
screaming children. Your time should be YOURS.
My Time
39
14
P R O P S A N D
S T U F F
14
YOGA CLOTHES
The good thing about practicing at Home is that you don’t
need to worry about being too fashionable. Your simple pair
of sweats and a sports bra can work fine. I like practicing in
loose clothing, so I bought really cheap joggers and oversized
hoodies and t-shirts on Amazon.
I have to admit that I am a shopaholic when it comes to buying

cute clothes though, but in my defence, I only buy them when
they’re on sale! The two brands that I’m familiar with are
@aloyoga and @lululemon. They’re HIGH quality but boy can
they rack up your credit card! They’re comfortable,
fashionable and long lasting BUT you don’t need to break the
bank to get cute yoga clothes just yet.
It's fine if you want to treat yourself and invest in a good pair
(they have amazing Black Friday sales), but to get started with
yoga, you really just need clothes that you're comfortable in.
MY TIPS
You don't need expensive clothes
Wear anything that's comfortable
If you're buying from high quality

brands, shop around the SALES!
40
YOGA MATS
With regards to yoga mats, I believe in investing in a good mat
because the cheap ones from the grocery store just aren’t gonna cut
it. Sure you can start with those, but if you plan on making yoga a
part of your lifestyle, then invest in a good one. Mats should be able
to support your movement and your joints.
Let’s be real here- a lot of us are probably already experiencing

some sort of knee or back pain, so you don’t want to aggravate it by
practicing on a thin, flimsy mat.
My tops picks for mats are @liforme, @bluuspace (Use the code
PARIS10 for 10% off) and @this.is.olie.
GRIP
Having a mat with grip is a MUST so you don’t slide all over class.
To test grip, place your palm on it and physically push your palm
forward- if your palm easily slides then #Matbye, but if it has
resistance, it’s a keeper. Grip will help you maintain the integrity of
yoga postures, especially if you’re practicing in a hot environment
with sweaty palms.
Tip: If your palms and feet are overly sweaty or you need more grip, get
@yogapaws- they’re basically like gloves for the gym, except these are for
your hands and feet.
THICKNESS
Mat thickness is measured in mm or inches. Thin travel mats are
about 1.5mm thick, and fold in your suitcase. Other mats are 4-5mm
thick and some even go up to 6-7mm for supreme thickitude. I prefer
thicker mats. However, the thicker the mat, the more you waver in
standing poses (less contact with the floor), so it depends on what
you like.
Get a thick mat >5mm if you prefer more comfort and support for your
joints, practice on a really hard floor or prefer more relaxed yoga.
Get a regular mat 4-5mm (my personal fave), if you want a supported mat,
with enough stability for a full practice. Get a mat that’s any less than this
thickness if you travel around and want something quick on the go!
41
YOGA MATS
Length and Width
Yoga mats are usually 68 inches long and 24
inches wide, but if you’re taller and close to 6 foot (I’m
not, I’m barely pushing 5’4), then get a mat that is
longer, so your toes wont hang off in svanasana. I prefer
longer, thicker mats so I can fit comfortably and won’t
have to worry about rolling off.
Patterns
Of course having a mat that is super cute is what everyone
secretly desires – my past mats had moon designs,
mountain designs etc. (Yes, I have a mat graveyard in my
room, and an addiction to buying them).Your mat should
speak to you and be something you want to wake up every
day and see! Alignment mats are also cool – they have
intricate lines along them so you know exactly where to line
up in a pose.
Texture
Mats are either smooth or a little ridgy and bumpy.
Smooth mats rely on the material that they are made
with, to provide good grip. They’re sleek, sexy and I love
them! Ridgy mats rely on resistance, so the texture stops
you from slipping and sliding. It all depends on you! I
like the feeling of a smooth mat, but if you’re into the
bump and grind, there are mats just for that!
Cost
Sadly, good mats can range from 90-140 USD. That’s a hell
of a lot to spend on a MAT! I started buying cheap mats,
and not only was I in pain, but I also got so many injuries
from sliding off, and crucifying my knees. I suggest looking
for promo codes, discounts, and shopping for your mat
around Black Friday. A good mat will motivate you, and last
way longer than the grocery ones!
Material
A lot of mats are made from PVC and other icky
environmentally harmful materials like rubber, so I
recommend that you look for a mat that is environmentally
friendly and sustainably made.
42
YOGA PROPS
YOGA BLOCKS
Blocks are VERY important. They’re basically an extension of your hands
and can be very useful when you’re a beginner. For example, if you can't
touch your toes in a forward fold, you can place the blocks in front of you
and use them to lengthen your spine. They can also be used under your
back for back relief, and in between your legs for poses like bridge, to
make sure you aren’t opening your legs too much. Blocks are also super
helpful for inversions like forearm stand, so you can use them to make sure
your arms are shoulder width apart.
There are two main types of blocks:
Cork blocks: They’re slightly heavier and sturdier than foam

blocks, and can withstand a lot of sweat during class. They are
also more environmentally friendly than foam blocks. However,
they’re not as comfortable and can be more expensive.
Foam blocks: The foam block is made of a cushier, lighter and

more portable material. Foam blocks are softer on the body and
feel much better when you lie down on them. They come in a lot of
fun, cute colors and are relatively cheaper than cork blocks.
CORK BLOCKS FOAM BLOCKS
I’ve typically practiced with foam blocks, which to me, are

comfortable and work just fine.
It depends on which of the two your prefer!
43
YOGA PROPS
YOGA STRAPS
Yoga straps are incredibly useful for shoulder flossing,
shoulder rotations, and stretching your hamstrings.
A strap gets you deeper into poses and is the perfect

accessory for beginners. It helps improve your form.
Some straps are just long and plain. Others have several
loops along them (multi-grip straps), so you can grab
different lengths. I love the multiple grip straps because
you can position your hands and legs in different loops
for a deeper stretch.
BOLSTERS
These are cushions that you can use in relaxing positions.
They are used in yin and restorative classes. They're firmer
than pillows, so you also have support during postures. It
helps you create space in difficult poses, and lifts your
hips off the ground for added comfort in folding poses.
They’re separated based on firmness and softness of the
cover, so keep this in mind when choosing your bolster
for support and comfort.
YOGA WHEEL
This is a good prop to get deeper into your backbends. It
helps to open your chest and relax your spine. It can be
used for core exercises and improving balance. It aids in
inversions and massages the body as well. There are
some reasonably priced yoga wheels on amazon (I got
my first yoga wheel there and it’s still alive). There’s also
the @yogaprowheel and it’s so hardcore it looks like a
tire. However, if you want to start off small, a yoga wheel
on amazon sounds just right.
44
YOGA PROPS
What happens if you don’t want to get all those props? Well, there are
simple alternatives that you can use right at home.
PROP SUBSTITUTIONS
If you really want to start yoga
and can't get a mat right away,
a soft comfortable carpet or
rug can do the trick! Just try
not to go on super hard
surfaces.
YOGA MAT SOFT CARPET
You can use book stacks as

blocks or even tall water
bottles. They’ll give your hands
that extra length so you can be
comfortable in those postures.
YOGA BLOCKS BOOKS OR TWO BOTTLES
Belt/Scarf/Tie - Any of these

can be used to pull your legs in
and give you that deeper
stretch.
YOGA STRAP BELTS OR TIES
You can roll up some thick

blankets and use them as a nice
sub.
YOGA BOLSTER BLANKETS OR PILLOWS
You can stack books and place

a blanket or pillow over them,
and this aids in backbends. For
the massage benefits, use a
tennis ball to roll out knots in
your body.
YOGA WHEEL BOOKS, BLANKETS AND
TENNIS BALLS
45
REFLECTION
What kind of Yoga space do you want to create for yourself
at Home and what props, or ideas for props do you have?
You can use the space below to draw or write your vision for
your ideal practice space.
MY VISION FOR MY YOGA SPACE
46
15
H O W T O
A P P R O A C H
Y O U R P R A C T I C E
13
YOUR YOGA PRACTICE

Love and Acceptance: You should approach your practice
from a place of love and acceptance; acceptance of
yourself, your body, and most importantly, where you're at
in your journey.
No expectations: The number one thing that I always talk

about during my classes, is to come onto your mat with no
expectations. Don’t expect your body to completely fold in
half on your first day. If you come into your practice with
expectations, you’ll end up feeling heavy and disappointed
at the end of it.
First Time: Always show up on your mat like it’s the first
time, and everything will fall into place. There's so many
times I've tried this out myself; I would jump on my mat
and say "Yes, today I'm definitely going to spring into crow
pose." No matter how hard I tried and pushed myself, it
just wouldn't happen. The minute I let go of all of the
pressure and expectations, it came easily.
The feeling counts: Remember yoga is not ALL about the

postures or how they look; it's about taking the time to get
there, the journey, and everything in between. It's about
how you feel when you move, and how you can use those
breaths to connect to yourself on a deeper level.
Come onto the mat,

take a deep breath, and just start moving.
47
WHEN SHOULD YOU PRACTICE

Bright and early in the morning: If you're an
early bird, getting your body moving as soon as
you wake up, is the perfect start to your day.
You’ll feel energized, less sluggish and your body
won't feel as stiff. On mornings, I feel stiff, but
when I start my day with yoga, there’s a
noticeable difference.
Evenings: As much as I love practicing in the

morning, the evenings are more practical for
me. I come home after work, jump into my
comfy clothes, and start moving. I usually do
yoga between 4-7pm and it helps destress my
body for a relaxing night of sleep.
Whenever you want! The best time depends on

you and how you feel. Don’t force yourself to
practice early if you're not a morning person or
are too distracted at that time. Set aside quiet
time in the evening for yourself. Similarly, if
waking up earlier than everyone is the only time
you’ll get some peace and quiet, then roll out
your mat and practice with the rising sun!
Don't force it! Again, it depends on you but if

one day you skip the morning, don’t freak out
and beat yourself up; simply find time later. If
you know your day is gonna be full, take some
forward folds secretly in your office, or hold
some restorative poses in bed. Yoga doesn’t
always have to be done in a structured way;
you can do it on the go, and anywhere you
like.
48
HOW OFTEN SHOULD I PRACTICE?

For me, once a day works just fine. To be honest,
when I started practicing 3 years ago, I did it for 10
minutes a day (yes, you heard me!). 10 minutes was
all it took to change my life. You can either practice
for 10 mins a day, or for a full 75 mins, and both are
fine!
I guarantee you that only 10-15 mins a day is A LOT if

you do it consistently. Yes it's great to live in the
moment, but if in THAT moment you aren’t seeing a lot
of results, then don’t sweat it. Consistency pays off.
I heard this phrase once and it stuck with me:
"The only difference between someone who can hold a

handstand and someone who can’t, is that the former
kicked up a hell of a lot times more than the latter."
All you have to do is take it little by little. You may not see it now,
but every second counts, and it pays off, I PROMISE YOU.
Don’t beat yourself up about practice. Some days I can barely

scrape 5 mins together, and other days I do 2-3 hours of moving,
breathing and practicing. Do what works for you!
49
HOW LONG SHOULD I

HOLD A POSE FOR?
The simplest answer is to listen to your body. I went from
holding poses for 2-3 huffs (I wont even call it breaths),
to holding poses for up to a minute (P.S. this is such a
good workout).
Use this forward fold as an example:
Take four counts to inhale arms all the way up
Take four counts to exhale and fold all the way down
Hold the forward fold for 2-3 breaths. Work your way
up to 5-10 breaths and when you’re ready, try holding
poses you're comfortable with for about a minute
DON’T PANIC: The worst thing to do when you’re in a pose is to

panic. Panic tells your body that you’re in danger and your
flight/fight response gets activated. Instead of feeling calm and
relaxed, your body will literally work against you to get out of it,
and you end up feeling stressed.
What I usually tell my students:
When you enter a pose, act like you've been there all
your life, and it’s natural to you. This thought
immediately allows you to relax and get deeper into it.
How to know when it's working: The second you want to exit the
pose, that’s when the magic has just begun. Don’t rush out of it
because it feels weird. It feels weird because it's new and
uncomfortable. There’s a difference between pain and discomfort.
You’ll know the difference; if you’re just feeling a deep stretch that
you’re not used to, I challenge you to stay in it and your body will
sink into it as if you were always meant to be there.
50
HOW TO INHALE AND EXHALE

It can be confusing reconfiguring your breath during your
yoga practice, but the simplest phrase that works for me
is:
INHALE - LENGTHEN
EXHALE – FOLD OR DEEPEN
For instance, in mountain pose, you’re reaching your arms up and

lengthening your body, whereas in forward fold, you're folding in
and deepening that stretch. Therefore, INHALE in mountain and
EXHALE into forward fold.
INHALE UP EXHALE FOLD
INHALE WHEN : EXHALE WHEN:

When entering a pose Moving downwards like
lowering into chaturanga
Lengthening the spine or
raising arms up Bending/ folding forward
Twisting the upper back Twisting the lower back
Expanding/opening your Getting deeper into a pose

chest into a backbend
The above are some examples. Breathing should come naturally to

you. Try to consciously slow down your breath in each movement,
and don't RUSH it. Yoga is not a race or a competition; the slower
and more mindfully you move, the more benefits you get from the
practice.
51
AM I DOING IT RIGHT?
Sometimes, having a practice at home can be difficult because
you can't get feedback. These are some of the things that I
recommend:
SAY CHEESE!
Record yourself (Kinky, I know): When you record
yourself, you get to see every inch of your body, as well
as what you're doing. This is really important. Whenever
I do a forward fold for instance, I record it so I can see if
I’m rounding my back too much.
CHECK YOURSELF OUT!

Use the mirror: If you have a mirror in your room or
practice area, use it to align yourself properly. For
example, in cat/cow you can see if your shoulders and
wrists line up, and if your hips are in line with your
knees.
ASK SOMEONE TO CHECK YOU OUT!

Ask someone for feedback: You can always
show a picture of the pose to someone at
home, or a close friend. Let them watch you
practice it, so they’ll be able to tell you what
you can do to improve.
CHECK OUT YOUR LOCAL STUDIOS!

Go to 1-2 yoga classes at a studio: You can make
use of the free class passes. Use the time wisely to
ask the instructor for feedback, and to learn from
other students as well. You can book a one on one
session with an instructor to discuss your goals.
These are pretty pricey so make sure you ask as
many questions as you can. P.S.You can even do
this session online.
52
REFLECTION
What are some questions you have about starting your practice? Write
them down so you won't forget to ask someone!
How do you feel about starting your yoga practice?
Write down any thoughts, emotions or feelings you have.
53
16
H O W T O
P R A C T I C E
S A F E L Y
16
HOW TO PRACTICE SAFELY

It can be pretty scary practicing something alone. The
thought always pops into your head,"Damn, this sh*t
is hard, what if I get injured?" Trust me, I’ve been
there. Maybe I was just too wild, out of control, and
focused on the end result.
When practicing yoga, I really love the fact that

you don’t use momentum; you use strength and YOGA IS NOT
breath. For instance, a gymnast uses momentum AN EXTREME
SPORT
to spring and jump from pose to pose, but the
calm yogi simply flows through them. There’s no
need to jump and sprint and skip. Take it slowly!
MY TIPS
Take it slow: It's not a race or a competition. Take it

one breath, and one pose at a time. If something is
too “hard” one day, then practice it a little and come
back to it another time.
Don’t force it: Don’t physically force yourself to get

into a pose. I saw a student in my class one day trying
to force her knees down in happy baby and there was
nothing happy about it! Forcing yourself or pushing
beyond the point of pain is not it. Trust!
Take it step by step: Don’t go hopping into

handstands if you are new to inversions and didn’t
build up enough core strength. There will come a time
where everything will fall into place.
Be patient: Master one pose after the other. Take one

step, and then another step. Before you know it, you’ll be
doing the poses you’ve always dreamt of. Also, know and
listen to your body; if you've previously had a wrist or
back injury, go easy on poses that require those areas.
54
HOW TO PRACTICE SAFELY

DON'T BE AFRAID TO RESEARCH
If you’re getting trouble to get into poses, take some time and
research them. Watch YouTube videos, read yoga books, study the
pictures of the pose, look at the way people move to get into them
and keep filling your mind with it. Your brain will soon break it
down.
FUN FACT
USE YOUR MIRROR NEURONS

When I want to attempt something new, I always watch someone
do it over and over again. We have mirror neurons; these are
neurons that allow us to learn through observation and imitation.
The more you look at someone doing something, the mirror neurons
in your brain are firing. They’re gearing you up to do the same! Right
before I attempt a pose, I always mentally remember what that
person did, and picture myself doing it too. This gets my brain fired
up and it comes so much easier!
MIRROR NEURONS ALLOW US
TO LEARN THROUGH IMITATION
BY WATCHING SOMEONE
PERFORM AN ACTION, YOUR BRAIN FIRES AS WELL
55
YOGA INJURIES
If you've somehow injured yourself, REST! I can't stress this enough.
You need to rest and take care of your body. This method works
best for an injury:
REST
ICE
COMPRESS
ELEVATE
When you’ve fallen out of a pose or pulled something, relax and

stay calm. The more calm you remain in that exact moment, the
better it will be. Whenever I fell in the past, I lay there and took as
many breaths as I needed to remain calm. Your body will take care
of the rest.
Also, LET IT HEAL! Don’t put pressure on the area. For example my
wrists felt a bit icky, so I held off on the planks and downward dogs
for a little while. It healed in no time at all! You can always use a
foam roller to roll out any painful knots in your body.
Remember to stay IN TUNE with your body and know the

difference between pain and discomfort. Pain will sometimes be a
shooting sensation, but discomfort can just feel like a really
unfamiliar (but much needed) stretch.
Once you’re in tune and you listen to your body, your

practice comes easily and there are less ouches involved.
See a Chiropractor or Physiotherapist

if anything feels seriously wrong.
You can never be too sure!
56
17
Y O G A
S C H E D U L E A N D
P L A N N I N G
17
I ' M O N M Y M A T , W H A T N O W ?
YOGA SCHEDULE AND PLANNING

Besides “OMG when did you start yoga?” the other
frequently asked question revolves around
scheduling your yoga practice. I used to be helter
skelter with my practice when I just started. I'd
start working on hips and pigeon, but then I’d
scroll through IG, see another pose I wanted to try,
and the next thing you know, I'm doubling over
backwards into wheel.
Breaking it down into these main elements, worked really well for
me:
BACKBENDS AND SHOULDERS HAMSTRINGS AND LEGS
HAPPY HIPS ARMS AND UPPER BODY
CORE AND INVERSIONS RESTORATIVE
REST
I was able to pick a general category and work from there. For each
of the categories, I also picked one asana/pose I was working on:
BACKBENDS AND SHOULDERS - CAMEL POSE
HAMSTRINGS AND LEGS - FORWARD FOLD
ARMS AND UPPER BODY - PLANK POSE
HAPPY HIPS - PIGEON POSE
CORE AND INVERSIONS - CROW POSE
RESTORATIVE - FROG POSE
REST - 5 MINUTE MEDITATION
57
SETTING GOALS
Setting goals helped to structure my practice
I know that yoga is not solely about asanas and postures.

However, setting goals helped me stay motivated to practice. Of
course, when I got on the mat and began working any of those
areas, yoga worked its magic on me in return.
Scheduling your practice is all well and good, but

what if one day you wake up and you look at your
schedule and see backbends, and on that
particular day you feel groggy and would rather
indulge in some good old Yin, what then?
When I started to frantically schedule my

practice like: Backbends Monday and
Wednesday, OR ELSE! – That’s when I
became fed-up and frustrated. Instead, when
I'm ready to practice, I ask myself – "What
does my body feel like doing today?"
Whatever the answer is, I accept it, and start
my practice.
Never force yourself to do something if you’re not feeling it.

Remember, Yoga is about being in tune with yourself and your
body. Listen to it, and see what it’s telling you every time you’re
ready to hop onto your mat.
58
WHAT TO FOCUS ON
Your practice should depend on your goals. You
can start with a beginner sequence like Sun
Salutation (more on this towards the end), and
after completing a few rounds of these, you can
begin working on your goals.
STRENGTH
If you want to become stronger, you can design

a practice for yourself that incorporates more
downward dog, dolphin, planks, pushups,
lunges, etc. In one sitting of this practice,
choose about 4-5 poses, and work through
them, holding them for longer each time. If
you're working on one thing specifically, e.g.
Forearm balance, then tailor your practice
around wrist warm ups, planks, core exercises
like boat, etc., and dedicate more time to
actually coming up into forearm stand.
FLEXIBILITY
If today you want to focus on flexibility, you can

take 4-5 poses like cobra, upward dog and
camel for backbends, or forward folds,
pyramid, half split, etc. for hamstrings. You can
even schedule one day for backbends and
another for hamstring lengthening.
RELAXED POSES
If you want more relaxing poses, go for head

to knee, butterfly, pigeon, happy baby and
savasana. You can practice these in one
session, or if you only have time for one pose,
hold that one for a few breaths.
59
EASIEST WAY TO ADD YOGA

TO YOUR SCHEDULE
If you have a really busy week, I suggest looking at

exercises or stretches that you can do right before you
shower, or come home from a long day. Dedicate at
least 5 minutes to that and you’ll see how much better
you’ll feel!
For those who have extremely busy days, I

recommend doing stretches and breathing exercises
in bed. A seated forward fold or a happy baby and
some pigeons are enough to get your yoga fix in for
the day.
On the days you have more time, instead of

binge watching shows on Netflix (guilty), set
aside at least 30 minutes for Yoga. You
WON'T regret it. Trust me! SWAP OUT
THE NETFLIX
ALWAYS MAKE TIME TO DO THE THINGS YOU LOVE
60
REFLECTION
What are some goals for your Yoga Practice?
What time is ideal for you to practice?
How will you fit Yoga into your Schedule?
Write down thoughts on goals, scheduling and planning

your yoga practice
61
18
H O W T O S T A Y
M O T I V A T E D
18
HOW TO STAY MOTIVATED

Motivation is an intrinsic quality. It's present because YOU, yes you,
YOU want something. More importantly, you’re doing that
something for YOU, not for anyone else. For example, if you’re only
training hard to make the football team at school because it's been
a dream of your parents and you don’t want to disappoint them,
then you’ll eventually become miserable and resentful.
Do what makes
you happy!
You need to decide what you want in your life, and why it’s
important to you. Do you want to do yoga because your BFF makes
it look trendy and you want to get in on the action?
Or are you doing it because you believe, really believe, in the

benefits of it and you’re willing to put in the time to get the rewards
of your hard work?
I can write an entire book on staying motivated, and who knows,

maybe I will! – but it all boils down to what you are willing to do for
yourself.
ASK YOURSELF, WHAT IS YOUR "WHY?"
62
TIPS FOR STAYING MOTIVATED

SET LITTLE GOALS FOR YOURSELF
These are important because it gives you

something to work towards. When you achieve
each goal, you feel excited and ready to work
harder for your next goal. E.g. One goal I had
when I started practicing was to be able to do 10
sun salutations in a row. I started learning each
of the individual sun salutation moves, and
practicing the full sequence. Soon I was doing
one round, and then 2, then 3, and before I knew
it, I was doing the full 10! I was so excited
because I realized that once I put my mind to it
and consciously worked towards it, my goals
were achieved.
KEEP YOUR MAT OUT AND HAVE A

DEDICATED SPACE
Have an area where you can keep your mat laid

out 24/7! Yes, this is VITAL in staying
motivated. My room is pretty small, but I
swapped out a desk for an area next to my
bed, where I can put my mat (Yes, I'm writing
this for you hunched over on a bed, trying not
to fall asleep. JK!). The minute I roll off my bed,
my mat is there, watching me and I have no
choice but to give it the attention it needs.
If you’re running short on time and want to

practice at home, the thought of moving
furniture and constantly rolling out your mat is
exhausting. It's enough to make you just say,
"Ahhh forget it, I’ll do it next time." KEEP your
mat out and you will be 10x more motivated to
practice.
63

BE PATIENT WITH YOURSELF
Remember that inspiration comes in waves and you will have ups
and downs. There are days when I feel so heavy and uncoordinated
on my mat, that I just feel like giving up. Funnily enough, that’s
actually when you need yoga the most, so don’t avoid it. Don’t beat
yourself up about it – just take a breath, relax and come back to it
the next day if you need to.
One super important lesson here is to just take each day as it

comes. If today is a little rocky, why punish yourself because of it?
Accept it and then know that tomorrow brings a chance for you to
begin again.
APPRECIATE THE HIGHS AND THE LOWS

INSPIRATION COMES IN WAVES
FIND YOUR FLOW
64
RECORD YOURSELF AND

TAKE PROGRESS PICS
This is KEY. When I first started, I took pics and
they are some of the weirdest pics you’ll ever
see. I literally looked like a baby alien trying to
walk in my first set of yoga pics and I was so
ashamed, I deleted them all. Now I look back
and wish I had them, because it would be
really fun to see how far I’ve come. When you
take pics and record yourself constantly, you
can look back, and even if you don’t see the
difference on the mat, you’ll see it in the pics
and videos for sure. Seeing those little
improvements will motivate you!
FIND INSPIRATION
Look at people who you’re inspired by!

There are a ton of yoga girls on IG who I
look at and they inspire me so much. Of
course the poses are out of this world, their
flows are dreamy and their pics are edited to
perfection, but the thought that they once
started as a beginner, is enough motivation
for me. One day, I’ll float effortlessly from
movement to movement. It doesn’t hurt to
look for inspiration and surround yourself
with other yogis so you can form a little
community.
65
REFLECTION
What keeps you motivated in life?
How will you stay motivated to practice Yoga?
What inspires you to practice?
Write down thoughts on staying motivated and maintaining

a consistent Yoga Practice
66
19
S O C I A L
M E D I A
19
YOGA AND
SOCIAL MEDIA / COMPARISON
SOCIAL MEDIA CAN BE A TRICKY THING
Because I mentioned looking for inspiration

earlier, I just want to touch on a subject that
I can relate to - getting sucked into the yoga
IG vortex. This can be a tricky place to sort
through, especially if you find yourself
measuring your yoga practice against
everything you see on social media.
Don’t get me wrong, social media is not a bad thing. In fact it's
what got me started with my practice, and kept me motivated. I
however, fell victim quite a few times to the evils of comparison. I
constantly compared, wondering why my back wasn’t as bendy, or
why I was practicing headstands for months but another girl who
started learning headstands a week ago, was already holding it for
one minute!
The point here is, you will never know someone’s full story. You
don’t know how long they’ve been practicing, their background in
flexibility and strength and so much more. USE social media as a
way to appreciate others, inspire yourself, and join the amazing
community of yoga practitioners all across the world. I have friends
from Germany, Italy, Bali, Australia and so much more! Of course I
occasionally get dragged into the comparison vortex, but that’s
when I mentally find strength, pull myself together and just realize
that when you focus on yourself, everything else will fall, or FLOW
into place.
67
WAYS TO USE
SOCIAL MEDIA CONSTRUCTIVELY:
TO FIND INSPIRATION
For inspiration: Learn new poses and new sequences from your
fave yogis.
TO LEARN
Yoga tutorials: IG has a ton of great content and tutorials and
they’re super short and easy to follow. You can search for
something you want to learn and I guarantee you, there will be a
tutorial on it.
TO CHALLENGE YOURSELF
Yoga challenges: You can either join a challenge or host a

challenge. You can get together a group of people in the yoga
community, ask brands to sponsor your challenge, or just do it for
fun. Hosting or joining a challenge is a great way to meet more
people. The yoga community on IG is so warm and fuzzy so you’ll
feel supported and safe.
68
REFLECTION
What are some of your thoughts on social media?
How can you use Social Media Constructively?
What are some fears you have about Social Media?
Write down thoughts on practicing and staying

connected with the Yoga Community
69
20
Y O G A D O ' S A N D
D O N ' T S
20
YOGA DO'S AND DON'TS

As we're almost to the end of this book, here's a quick summary
of Yoga Do's and Don'ts:
LISTEN TO YOUR BODY FORCE YOUR BODY TO FOLLOW

A RIGOROUS SCHEDULE
MAKE TIME FOR YOGA UNDERESTIMATE THE POWER OF

5 MINUTES
FOCUS ON YOUR OWN PRACTICE COMPARE YOURSELF TO OTHERS
MAKE TIME FOR BREATH AND ONLY FOCUS ON ASANAS

MEDITATION
CREATE A SPACE FOR YOURSELF KEEP YOUR MAT ROLLED UP

AT HOME
TAKE IT EASY PUSH OR FORCE YOURSELF
LET YOUR YOGA PRACTICE

HAVE FUN GET YOU STRESSED
GET DISCOURAGED BY THE

USE SOCIAL MEDIA WISELY PROGRESS OF OTHERS
70
21
Y O G A M Y T H S
D E B U N K E D
21
YOGA MYTHS DEBUNKED
"YOU HAVE TO BE FLEXIBLE TO START YOGA"
This is one of the biggest myths out there and I’m here to tell you
that it is FALSE! I couldn’t even touch my toes when I just started.
Now I can practically fold in half. This goes to show you that
flexibility is a RESULT of yoga, and not a prerequisite. You aren’t
born a pretzel. You can always improve your flexibility. In fact you
can pretty much teach yourself to do anything if you put in the hard
work and dedication. The phrase, “You have to be flexible to do
yoga,” is like saying “You have to know how to swim to learn how to
swim" ?? It all starts somewhere so don’t let this deter you.
"I’M TOO OLD TO START YOGA"
Yoga is for ANY and everyone! And I mean everyone. Like I've
mentioned before, from the 80-year-old down the street to the
newborn baby, where there’s a will, there’s a way. I personally
follow the journeys of people who first stepped onto the mat at the
age of 50 and have found that they can do things I’ve only ever
dreamt of. I've also seen toddlers getting into full forward folds
and baby handstands if they have some sort of yoga influence in
their life (hello future kids, I’m ready to teach ya!). Don't let age
deter you. It’s never too late to start!!
71
YOGA MYTHS DEBUNKED

"I WEIGH TOO MUCH, YOGA IS FOR SKINNY PEOPLE"
I think out of all, this is the one that irks me the

most. It’s like saying the gym is for skinny
people or all forms of activity are for the
skinny, when this is absolutely not true. Yoga
is for EVERY BODY and yes, I deliberately
spaced those words out because I want them
to seep into your soul. Yoga is for every single
BODY out there, so don’t let anyone tell you or
make you feel otherwise. Yoga is universal.
YOGA IS FOR
EVERY BODY You don't need to be a certain size or shape to
start. Everyone is accepted! Nothing will
prevent you from having a rewarding
practice, except yourself.
"YOGA IS “JUST STRETCHING” AND IT'S "TOO EASY"
Okayy hold uppp! Yoga is not, “just stretching". I've

seen grown men sweat buckets in a vinyasa class, and
heavy weight lifters silently excuse themselves because
it was challenging. Yoga has aspects of stretching, but
the intensity of mental work you have to do to push
beyond your limits, takes a lot more. Let's take a simple
pose. For example, Tree pose: You’re standing on one
leg and the other leg is hitched onto your thigh. Your
standing leg is FULLY working; your hamstrings, glutes,
etc., your core is working to keep your balance, your
hips are open because your other leg is hanging for
dear life, and your outstretched arms make your
shoulders work. You're standing there hoping not to
fall, beads of sweat trickling down and on top of that,
the instructor is counting SO slow. WHEW! I almost fell
over just reading that. Finally you relax into it and find
the point where you let your body do the work. There!
Just one pose, and you already know you’re in for one
hell of a ride!
72
YOGA MYTHS DEBUNKED

"YOU CAN’T PRACTICE ON YOUR PERIOD"
This also is completely false, you definitely

can. It's perfectly safe, can ease cramps and
helps detox your body as well! It all depends
on whether you feel comfortable doing it, but
by all means, it’s perfectly safe.
"YOGA IS A RELIGION OR YOU HAVE TO BE RELIGIOUS

TO PRACTICE"
Yes yoga first originated from India and has a religious

background, but it can be adapted to a more spiritual
or world view practice. You don’t have to move to
Mumbai and chant words you can't pronounce in
order to do yoga. Yoga, as we mentioned in the
beginning, is completely YOUR practice. It is the
union of you, and whatever higher power or form of
energy you connect to. Make it personal and
meaningful to you.
"YOGA IS TOO REPETITIVE"
Yes we have forms of yoga where some sequences

are repeated. However, the magic here, is that
every time you step on your mat, it’s a new
practice, and there are different feelings and
emotions that flow through you. That’s the beauty
of yoga! As a mindful practice, you move through
postures and work through what’s going on in
your mind and you’ll soon find that it’s never, ever
the same. No two classes are ever similar; there’s
always something new to learn and experience.
73
YOGA MYTHS DEBUNKED
"YOGA IS JUST FOR GIRLS"

This is another myth that I want to kick out the door!
Yoga is not only for girls; any and ALL guys are
welcome. It's beneficial to body builders, gym junkies,
athletes, nerds, and even the boy next door. So c'mon
boys, get rid of the notion that Yoga is “too girly.” We
have room for mindfully fit babes AND badasses.
"YOGA WILL NEVER MAKE YOU STRONG"
Not only will yoga make you strong, it will also make you a better
person on the mat, and in your life. It will make you kinder and
more compassionate, not just to yourself, but to everyone else
around you.
It challenges you to step out of your comfort zone

and master the very body that you’ve been blessed
with. It magically transforms your life. You will begin
to look and feel younger, and dip into this fountain
of energy that you’ve never experienced before.
Okay I don’t know how that got all poetic and sh*t, but f'real f'real,
yoga makes you strong. From my personal experience, I can stand
on my head, my forearms and my hands, and I have these tiny little
intricate muscles that popped out from nowhere. P.S. It was ALL
from Yoga.
Don’t underestimate the strength of this practice and the

way that it can change your life.
74
REFLECTION
What are some past or present myths that you have about Yoga?
How do you feel about the ones we've discussed here?
MY PREVIOUS THOUGHTS ABOUT YOGA
75
22
A P P L Y I N G Y O U R
P R A C T I C E
22
APPLYING
YOUR PRACTICE TO LIFE
Well you’ve made it to the end of this little book (hope I
didn’t ramble too much). I hope that you feel as passionate
and excited as I am about starting, or continuing your
practice. P.S. If you know all of this already and bought
this book to support me (heyaaa I see you). Thank you
thank you thank you! Finally, I hope that I was able to
answer all your questions and erase any doubts about your
practice.
My message is for you to understand that you are
capable of doing everything you set your mind to.
Every little bit of magic in this world is working with
you to accomplish great things. All you have to do is
open your heart to receive it. The world is at your
fingertips. Starting a yoga practice will not only
benefit you and help you to become the best version
of yourself health wise, but it will also challenge you
to step out of your comfort zone and embrace your
different and uniquely beautiful self.
Let the lessons you learn on the mat, like holding Warrior III
for 1 minute even though you’re uncomfortable, teach you
how to approach challenging situations in life by
breathing, surrendering and taking it moment by moment.
Let the patience of learning to do an inversion, translate into the care and
attention you can use to focus on tasks at home or at work.
Let the way that you flow and move on your mat, lead you to not
take life so seriously, ease up, and find your inner flow.
Let the peace that you find within yourself help you to see
and appreciate the good in everyone else.
Let the love that you give yourself allow you to freely
spread even more love into the lives of those around you.
Finally (well not finally cause this can go on forever), let
the happiness you feel when you practice, be your own
little elixir of sunshine that you can sprinkle on everyone
you meet in your life.
76
APPLYING
YOUR PRACTICE TO LIFE
Physical yoga practice, breathing and meditation

are your secret little weapons that you can now use to kick some
ASS-ana.
Asana, kick some Ass-ana?
No? Okay you’ve probably heard enough from me,

so go on, put this book down (still keep it close though, in case
you need to revisit anything), and hop onto your mat, and
don’t forget, I’m only a message away!
It's always been a dream of mine to write a series of books to
help you on your yoga journey. I'm only just getting started,
and there's much more I want to share with you.
77
23
R E S O U R C E S
23
RESOURCES & WHO TO TALK TO

Find a teacher at a studio that you can talk to if you have any
questions, or if you need any advice.
Social media is a great place to meet

people in the yoga community who are
probably experiencing everything you are
right now, so feel free to talk to them. P.S.
Don’t be afraid to reach out and message
someone who inspires you. I do that all the
time and they're always super nice and
give you amazing advice.
You can talk to your family and friends and try to

drag (I mean encourage, of course) them to take a
class with you. You’ll have a support system and can
help each other as well.
I’m always here for you so feel free to say Hi or shoot me

a message and reach out.
Find me on Instagram Use the hashtag #youryogaBFF so

@theparisjames I can see what you're up to!
78
REFLECTION
How will you apply your practice on the mat to your life?
How do you feel after reading this book?
Are you excited to start your practice?
HOW I FEEL ABOUT MY PRACTICE NOW
79
THANK YOU THANK YOU THANK YOU

Thank you to my family, especially my Mom, Penny, who never pushed me to
do something I wasn't happy doing. You watched me graduate with Honours
and didn't blink an eye when I wanted to teach yoga. I love YOU. Thanks to
my Aunt Tracy, who first inspired me to do yoga (hope you're doing your 10
mins a day!). To my Aunt Cherry and Uncle David, for helping me organize the
final touches to the website and book launch. To Roxy, you’ll always be my
big sister, and the one who held my hand throughout the years. To Luke,
thanks for being the best little bro and my forever acro yoga partner.
Thank you to my very best friends in the whole world. To Shanice, for always
being overly excited about my yoga journey and for headstanding with me. To
Kristoff, for your constant advice and love. To Claudia, for being the sweetest,
most caring (wholesome) friend anyone can ask for. To Cherisse, for being
there from the very beginning (I'll never forget the night I decided I wanted to
do yoga; you stayed up talking to me until sunrise). Thank for always believing
in me way more than I ever believed in myself. To Sastee for being more than
just my rock and support system; you are like my sister now, and in every
lifetime. I love you SO MUCH!
Thank you Dean, I couldn't have done this without you. You listened to my
woes from day one and believed in my vision every step of the way. Thank you
for always indulging in my obsession with naming everything, and for taking
the time to sit down, read, and make sure everything was perfect. I am more
grateful than words can say. Thanks kid. #yogaforyou #gazayoga #islandyogi
#redlightgreenlightyogi #yogafordgyaldem #yogasinceIborn
Thank you to the cute golf guy who told me, "One day you're going to find
some way to combine the two things you love. Yoga and Writing." I'll never
forget those words. Thank you for your support and for inspiring me to be
consistent, work hard, do what you love, HYMC, and of course, drink water.
Thanks Adam Charles :) xx
Special thanks to Areo, owner of Cariconnections, who worked day and night
to get the website ready. I was super picky and had you up at ungodly hours
but THANK YOU for your amazing work! Huge shout-out to Adam Rob, for
your mentorship and for always encouraging me. Thank you as well to Hannah
Davies for drawing the cutest yoga girls ever and for designing this book
cover! I'm so happy I found you.
Finally, thank you to all of YOU. Everyone who followed my yoga journey and
left me the sweetest messages and comments encouraging me along the way.
YOU are the ones who inspire me. Thank you SO MUCH!
80
WITH GRATITUDE
Until my next set of scrambled thoughts,

I mean, book!
CHEERS!
LOVE ALWAYS,
YOUR YOGA BFF
PARIS.
81
24
B O N U S
B E G I N N E R
S E Q U E N C E
24
SUN SALUTATION A
Here is a simple follow along sequence that you can start with!
This is Sun Salutation A:
EXTENDED FORWARD HALF FORWARD

MOUNTAIN
MOUNTAIN FOLD FOLD
PLANK LOWERING UPWARD DOG DOWNWARD

INTO HALF PUSHUP DOG
HALF FORWARD FORWARD EXTENDED MOUNTAIN

FOLD FOLD MOUNTAIN
A huge shout-out to Hannah Davies for her amazing graphic work!
82
SUN SALUTATION B
Here is a sequence that you can work up to!
This is Sun Salutation B:
EXTENDED FORWARD HALF FORWARD

MOUNTAIN CHAIR POSE
MOUNTAIN FOLD FOLD
PLANK LOWERING
INTO HALF PUSHUP UPWARD DOG DOWNWARD
DOG
DOWNWARD
WARRIOR I PLANK LOWERING UPWARD DOG
DOG
INTO HALF PUSHUP
PLANK LOWERING UPWARD DOG DOWNWARD

WARRIOR I
INTO HALF PUSHUP DOG
HALF FORWARD FORWARD CHAIR POSE EXTENDED MOUNTAIN

FOLD FOLD MOUNTAIN
A huge shout-out to Hannah Davies for her amazing graphic work!

83

So You Want To Start Yoga What Now Puuhvv

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So You Want To Start Yoga What Now Puuhvv

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CONTENTS

02 WHAT IS YOGA ? 07 YOGA AND THE

05 WHY SHOULD YOU

06 3 MAIN ASPECTS OF 11 YOGA VS EXERCISE

13 YOUR SELF PRACTICE

14 MATS & STUFF

ABOUT THIS BOOK

P.S. Find me on Instagram Use the hashtag #youryogaBFF so

COPYRIGHT AND DISTRIBUTION

This material is the copyright of Paris James. No part of this e-

Please consult a physician before starting a new workout or

YOUR YOGA BFF

Think of me as your guide (not the fancy

I’m here to answer all of your questions

SELF TAUGHT YOGI

I taught myself, went to a couple of

Okay, enough about me and yes I

I wrote this book exactly the way I'd

P.S. Find me on Instagram

A Philosophy teaching the suppression of

A system of physical postures, breathing

Yoga is best described by this short quote that I found

Yoga is the journey of

SO WHAT REALLY IS THIS FOUR LETTER

The word "Y O G A", actually means to "Y O K E."

It’s something that is very personal. It relates to your ability to

Maybe self-realized means you have to abandon the earth

YOGA IS JUST A LOT

YOUR TURN - WHAT DOES YOGA MEAN TO YOU?

Jot down some ideas here

“Hey, I want to post a pic like this, take it for me

He warned me that it wasn’t as easy as it looked but I didn’t

“Hey, I know that pose! We

Sweet Little Lady Egotistical Paris

WHAT HAPPENED AFTER

I watched unmoved, as the lady

This continued for several weeks, and I ate up all the

From that day forward, I vowed to learn as much as I could,

After teaching myself for about a year, I entered challenges

I made friends with the super supportive yoga community out

Soon, a few people from

Find something that you're passionate

HOW YOGA CHANGED ME

Yoga to me, is more than just breathing and movements; it’s

I used to be grumpy before all of this

Yoga is a part of my lifestyle

Lifestyle. Yes! That reminds me – Yoga is about finding your

Okay so before I delve into everything, I will pay tribute to

4) Pranayama: Simply put, this

WHY SHOULD YOU PRACTICE YOGA?

YOUR MINI YOGA CHECKLIST

SIGNS YOU SHOULD GET IN ON THIS YOGA MAGIC:

Are you bored of your exercise routines?

Does your body feel out of balance sometimes?

Do you suffer from back pain, and stiffness in general?

Do you sometimes feel lost and need some sort of direction?

Do you want to get the perfect balance of strength and flexibility?

Are you a grumpy cat?

Do you crave relaxation?

Most importantly, do you want to finally do something for yourself?

Write what's on your mind

Asanas or Physical Postures

Pranayama or Breath Asanas