Table of Contents
Directory of poses and techniques 6
Introduction
What yoga means to me 8
How to use this book 10
What is yoga? 14
Breath is everything 16
The liberation of total focus 19
The search for balance 20
Radical acceptance 23
Getting started 24
Asana libraries
1/8 Standing poses 28
2/8 Balancing poses 68
3/8 Arm balances 86
4/8 Inversions 106
5/8 Back bends 122
6/8 Seated poses 144
7/8 Prone poses 172
8/8 Restorative poses 194
Three essential vinyasas
Sun Salutation A 50
Sun Salutation B 52
Lunge Salute 54
Sequences
A sequence for the morning - wake up and be inspired 56
A dynamic practice - to uplift and energise 78
Slow flow - mindfulness in motion 100
A grounding practice for anxious minds 116
Gut instinct - yoga to nourish your belly brain 138
Yoga for balance - finding clarity and simplicity 166
A simple practice for self-compassion 186
Yoga for better sleep 206
Strictly restorative - yoga if you can't face standing up 212
Final repose
Belly Breathing 60
Three-part Breathing 82
Seated Meditation 104
Forward-facing Savasana 120
Weighted Savasana 142
Humming Bee Breath 170
Legs at the Wall 190
Turning Inward 210
Breathing practices 62
Small change, big difference
Reboot your posture 66
The daily Savasana 84
Laptop survival kit 96
Mini mindfulness 114
Face massage 134
Apply some pressure 162
Demystifying meditation - the two-minute check-in 182
The power of the body scan 192
Simple steps to better sleep 204
Essays
Yoga and difficulty 98
Yoga and discipline 136
Yoga and suffering 164
Yoga off the mat 184
Yoga and self-care 216
Poem 218
Acknowledgements 220
Further reading 223
