Total Astanga : The Step-by-Step Guide to Power Yoga at Home for Everybody
by Fraser, TaraEdition: 1st
Format: Paperback
Pub. Date: 2008-01-01
Publisher(s): RANDOM HOUSE
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Summary
Astanga is one of the most popular and energetic styles of yoga. Thanks to yoga teacher Tara Fraser, almost anyone can learn astanga's techniques and experience its benefits, from improved circulation to increased strength and suppleness. With the help of 200 color photographs, she carefully guides aspiring practitioners through more than 60 basic poses: the Sun Salutations to warm-up, each posture in the primary series, and a finishing sequence to cool down. Along the way, she demonstrates how to develop a workout that is safe, challenging, and suitable for any level.
Table of Contents
| Introduction | p. 8 |
| How to use this book | p. 9 |
| The roots of a tradition | p. 10 |
| The history of astanga yoga | p. 12 |
| Shri k pattabhi jois | p. 14 |
| Professor krishnamacharya | p. 16 |
| Patanjali's eight-limbed path | p. 18 |
| Astanga yoga in the modern world | p. 20 |
| Creating a personal practice | p. 22 |
| The benefits of astanga yoga | p. 24 |
| Astanga yoga in daily life | p. 26 |
| Astanga yoga and you | p. 28 |
| Basic principles | p. 32 |
| Understanding astanga yoga | p. 34 |
| Meditation in movement | p. 40 |
| Opening and closing mantra | p. 42 |
| Astanga vinyasa postures | p. 44 |
| Surya namaskara A | p. 46 |
| Surya namaskara A - modifications | p. 48 |
| Surya namaskara B | p. 50 |
| Surya namaskara B - modifications | p. 52 |
| Padangusthasana | p. 54 |
| Padahastasana | p. 55 |
| Utthita trikonasana | p. 56 |
| Parivritta trikonasana | p. 57 |
| Utthita parsvakonasana | p. 58 |
| Parivritta parsvakonasana | p. 59 |
| Prasarita padottanasana A | p. 60 |
| Prasarita padottanasana B, C, D | p. 61 |
| Parsvottanasana | p. 62 |
| Utthita hasta padangusthasana A | p. 63 |
| Utthita hasta padangusthasana B | p. 64 |
| Utthita hasta padangusthasana C, D | p. 65 |
| Ardha baddha padmottanasana | p. 66 |
| Utkatasana | p. 67 |
| Virabhadrasana A | p. 68 |
| Virabhadrasana B | p. 69 |
| Half vinyasa | p. 70 |
| Half vinyasa modifications | p. 72 |
| Dandasana | p. 74 |
| Paschimottanasana A, B, C | p. 75 |
| Purvottanasana | p. 76 |
| Ardha baddha padma paschimottanasana | p. 77 |
| Trianga mukhaikapada paschimottanasana | p. 78 |
| Janu sirsasana A | p. 79 |
| Janu sirsasana B | p. 80 |
| Janu sirsasana C | p. 81 |
| Marichyasana A | p. 82 |
| Marichyasana B | p. 83 |
| Marichyasana C | p. 84 |
| Marichyasana D | p. 85 |
| Navasana | p. 86 |
| Bhujapidasana | p. 87 |
| Kurmasana | p. 88 |
| Supta kurmasana | p. 89 |
| Garbha pindasana | p. 90 |
| Kukkutasana | p. 91 |
| Baddha konasana A | p. 92 |
| Baddha konasana B | p. 93 |
| Upavishta konasana A and B | p. 94 |
| Supta konasana | p. 95 |
| Supta padangusthasana A | p. 96 |
| Supta padangusthasana B and C | p. 97 |
| Chakrasana | p. 98 |
| Ubhaya padangusthasana | p. 100 |
| Urdhva mukha paschimottanasana | p. 101 |
| Setu bandhasana | p. 102 |
| The finishing sequence | p. 103 |
| Urdhva dhanurasana | p. 104 |
| Salamba sarvangasana | p. 105 |
| Halasana | p. 106 |
| Karnapidasana | p. 107 |
| Urdhva padmasana | p. 108 |
| Pindasana | p. 109 |
| Matsyasana | p. 110 |
| Uttana padasana | p. 111 |
| Sirsasana A | p. 112 |
| Sirsasana B | p. 113 |
| Baddha padmasana | p. 114 |
| Padmasana | p. 115 |
| Tolasana | p. 116 |
| Savasana | p. 117 |
| Adapted practice for beginners | p. 118 |
| A short practice for all | p. 120 |
| Sun salutations | p. 122 |
| Standing poses | p. 124 |
| Seated poses | p. 126 |
| Finishing sequence | p. 128 |
| Further study | p. 130 |
| Finding a teacher | p. 132 |
| Self-practice | p. 134 |
| Ways to go deeper | p. 136 |
| Astanga yoga organizations | p. 138 |
| Bibliography and videos/DVDs | p. 139 |
| Index | p. 140 |
| Acknowledgments | p. 144 |
| Table of Contents provided by Ingram. All Rights Reserved. |
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