The Yoga Bible For Beginners: 30 Essential Illustrated Poses For Better Health, Stress Relief and Weight Loss

By Charice Kiernan

New 2nd Edition! Now Includes Bonus: The 5 Most Common Yoga Mistakes: How Can You Avoid Them?

Learn why successful people like Hillary Clinton, Ryan Gosling and Arianna Huffington all practice yoga!
Get access to 30 yoga poses with step-by-step instructions to develop your own yoga practice

BONUS: Guided Relaxation Inside!
 

Do you often feel stressed, tense, or even anxious? Do you have the tendency to ruminate about past events? Would you like to live a healthier and happier life instead?

Then you have come to the right place: 'The Yoga Bible For Beginners' will allow you to reconnect with your deepest self again, so you can experience deep joy, contentment and inner peace.

The number of Americans that practice yoga regularly has increased grown from 20.4 million in 2012 to a staggering 36 million in 2016!

This many people can't be wrong.

We live in a fast-paced world in which our senses are constantly stimulated. Yet, this progress comes at a cost. We are constantly tempted to keep up with Joneses, and many people have lost the connection between their mind and body.

Sound familiar?

Yoga can help restore this balance. For example, one study showed that yoga – even when practiced for the very first time! – can normalize levels of the stress hormone cortisol.

In this book, you will be taken by the hand so you can develop your own yoga practice and take back control of your health and happiness. 

In 'The Yoga Bible For Beginners' You Will Learn:

- What Yoga is 

- The Health Benefits of Yoga 

- How to Perform a Yoga Pose Correctly

- 30 Yoga Poses (Beginner, Advanced, and Expert) 

- The Foundation of a Yoga Practice: Breath Awareness and Relaxation

- How to Make Yoga a Habit 

- The Eight Limbs of Yoga

- How to Meditate 

- And Much More!

And as a BONUS, you will find a script inside that you can use to record your own guided relaxation!

Sound good? Then let's get started!

Now is the day on which you can take the first step to changing your life through yoga.

So…ARE YOU READY TO TAKE ACTION?

• Language: English
• Publisher: Charice Kiernan
• Release date: May 18, 2018
• ISBN: 9781386351146

Book preview

The Yoga Bible For Beginners

30 Essential Illustrated Poses For Better Health,

Stress Relief and Weight Loss

© Copyright 2018 2nd Edition by Charice Kiernan – All rights reserved.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher.

The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the author for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.

Medical Disclaimer: The ideas and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision.

Legal Disclaimer: all photos used in this book are either owned by the author, licensed for commercial use to the author, or in the public domain.

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ERRORS

Please contact me if you find any errors.

I have taken every effort to ensure the quality and correctness of this book. However, after going over the book draft time and again, I sometimes don't see the forest for the trees anymore :).

If you notice any errors, I would really appreciate it if you could contact me directly before taking any other action. This allows me to quickly fix it.

Errors: [e-mail]

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REVIEWS

Reviews and feedback help improve this book and myself as an author.

If you enjoy this book, I would greatly appreciate it if you were able to take a few moments to share your opinion and post a review.

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ENQUIRIES & FEEDBACK

For any general feedback about the book, please feel free to contact me at this email address: [e-mail]

Table of Contents

Introduction

Your Free Gift

PART 1: YOUR YOGA PRACTICE

1. What is Yoga

The History of Yoga

Modern Yoga

2. Health Benefits of Yoga

Yoga Increases Flexibility and Balance

Yoga Reduces Stress

Yoga Alleviates Lower Back Pain

Yoga Improves Cardiovascular Health

Yoga Reduces High Blood Pressure

3. How To Perform a Yoga Pose

4. Yoga Poses: Introduction

5. Beginner Yoga Poses

1. Upward Salute – Urdhva Hastasana

2. Horse Face Pose (Variation) – Vatayanasana

3. Tree Pose – Vrksasana

4. Buddhist Stupa Pose – Utkatasana (Advanced)

5. Standing Forward Bend – Padahastasana

6. Seated Forward Bend – Paschimottanasana

7. Downward-Facing Dog – Adho Mukha Svanasana

8. Cobra Pose – Bhujangasana

9. Locust Pose – Shalabasana

10. Boat Pose (Variation) – Paripurna Navasana

6. Advanced Yoga Poses

11. Revolved Chair Pose – Parivrtta Utkatasana

12. Standing Half Bow Pose – Utthita Ardha Dhanurasana

13. Low Lunge – Anjaneyasana

14. Camel Pose – Ustrasana

15. Pigeon Pose – Rajakapotasana

16. Head-To-Knee Forward Bend – Janu Sirsasana

17. Plank / Four Limbed Staff Pose – Chaturanga Dandasana

18. Full Boat Pose – Paripurna Navasana

19. Upward Plank – Purvottanasana

20. Plow Pose – Halasana

7. Expert Yoga Poses

21. Standing Head-To-Knee Pose – Dandayamana Janushirasana

22. Half Lotus Toe Balance – Padangustha Padma Utkatasana

23. Crane (Crow) Pose – Bakasana

24. Two Legged Side Crane Pose – Dwi Pada Koundinyasana

25. Pendant Pose – Lolasana

26. Shoulder Pressing Pose – Bhujapidasana

27. One-Legged King Pigeon Pose – Eka Pada Rajakapotasana

28. Wide-Angle Seated Forward Bend – Upavistha Konasana

29. Half Handstand – Ardha Adho Mukha Vrksasana

30. Handstand – Adho Mukha Vrksasana

PART 2: DEEPENING YOUR YOGA PRACTICE

8. The Foundation of Your Yoga Practice

Breath Awareness

Corpse Pose – Shavasana

9. How to Make Yoga a Habit

What are Habits?

Turning Yoga into a Habit

10. The Eight Limbs of Yoga

Yama

Niyama

Asana

Pranayama

Pratyahara

Dharana

Dhyana

Samadhi

11. How to Meditate

What is Meditation

Your First Meditation

How to Sit in Meditation

How to Meditate

When to Meditate

How Often and Long Should you Meditate

Helpful Tools

12. BONUS: Guided Relaxation Script

Conclusion

About The Author

Introduction

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I want to thank you for purchasing this book, ‘The Yoga Bible For Beginners: 30 Essential Illustrated Poses For Better Health, Stress Relief and Weight Loss’.

Yoga is becoming more and more popular. The number of Americans that practice yoga regularly has grown from 20.4 million in 2012 to a staggering 36 million in 2016, according to a recent survey conducted by the Yoga Journal and the Yoga Alliance. That number almost doubled in just four years! Also, 90% of Americans have at least heard of yoga, and one in three have at least tried it once.

You might be one of them, and interested to learn more about yoga.

Well, you have come to the right place: this book will help you build your yoga practice!

We live in a fast-paced world in which our senses are constantly stimulated. We have never had more comfort than now. And did you know that by opening Google in your browser you have access to more information than Bill Clinton had when he was president?

Yet, this progress comes at a cost. We are constantly tempted to keep up with Joneses and chase the newest shiny object. For example, 64% of employees report having high levels of stress, according to a 2014 ComPsych® Corporation survey. And the American Heart Association reports that nearly 70% of American adults are either overweight or obese!

Clearly, there is an imbalance here.

Yoga can help restore balance between mind and body.

One study showed that yoga – even when practiced for the very first time! – can normalize levels of the stress hormone cortisol.

Dr. Dean Ornish said it wonderfully in the documentary ‘Yoga Unveiled’:

Yoga doesn’t bring you a sense of peace, health or well-being. It’s not like taking valium. Rather, it helps you quiet down your mind and body. So you can experience what your true nature is, which is to be peaceful until we disturb it.

By listening to this audiobook you will learn why successful people like Hillary Clinton, Ryan Gosling and Arianna Huffington are taking to the mat to experience the powerful results yoga delivers.

You will learn what yoga is, and how it is beneficial for good health. And the core of this book are 30 yoga poses that you can practice at home. These are divided in beginner, advanced and expert poses.

Now is the day on which you can take the first step to changing your life.

So let’s get to it: are you ready?

Your Free Gift

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To show my appreciation for your purchase, I’m offering a free report that’s exclusive to readers of The Yoga Bible For Beginners:

You will learn the 5 most common yoga mistakes that beginners make. The ones I see my students make over and over again.

And I will tell you how you can avoid them.

I