Description
Chapter 1. Beginning Lessons Beginner's Flow First Class Facts Learning Diaphragmatic Breathing Benefits of Yoga Softening the Edges Body Tension Lengthening the Exhalation Defining Ha and Tha Setting an Intention Chapter 2. Breathing Practices Smiling Breath Vinyasa Two-to-One Breathing Three-Part Exhalation Ujjayi Breath Nadi Shodhana Opening the Left Channel Chapter 3. Asana Stepping Stone Vinyasa Feet Forward Bends Backbends Twists Headstand Asana and Acceptance Asana and Peace Sequencing a Class Chapter 4. Salutations in Motion Surya Namaskara (Sun Salutation) Chandra Namaskara (Moon Salutation) Star Salutation Earth Salutation Salutation to the Self Chapter 5. Prana Wave Vinyasa Holding On to Prana Feeling the Flame Prana and the Focused Mind Storing Prana Chapter 6. Pranayama What Is Pranayama? Benefits of Pranayama Working With Ha and Tha Boosting the Immune System Chapter 7. Motivation Motivation in Motion Moving Forward Morning Gratitude Meditation Energy Is Your Identity Transformation Reframing Chapter 8. Yamas Yama 1: Ahimsa Yama 2: Satya Yama 3: Asteya Yama 4: Brahmacharya Yama 5: Aparigraha Chapter 9. Niyamas Niyama Flow Niyama 1: Saucha Niyama 2: Santosha Niyama 3: Tapas Niyama 4: Svadhyaya Niyama 5: Ishvara Pranidhana Chapter 10. Chakras Chakra Flow Chakra 1: Muladhara Chakra 2: Svadhisthana Chakra 3: Manipura Chakra 4: Anahata Chakra 5: Visuddha Chakra 6: Ajna Chakra 7: Sahasrara Chakras and the Five Tibetans Chapter 11. Mindfulness Vinyasa for Awakening Mindfulness: The Core of Practice Paying Attention Dharana Mindfulness of Gratitude Holiday Gratitude Mindful Eating Chapter 12. Lessons of the Heart Center Heart Center Vinyasa Anjali Mudra: Namaste Seeds of Love Expanding the Heart Reversing Negative Emotion Self-Love Chapter 13. Emotions Emotional Effects of Asana Frustration in the Body Empowerment of Change The Only Constant Is Change Fear Letting Go Clinging to Happiness Patience Chapter 14. Workshops Spring Cleaning Yoga Detox The Joy of Backbends Yoga for Absolute Beginners Introduction to Meditation Transformational Breath Chapter 15. Yoga for Special Populations Yoga for Kids Yoga for Pregnancy Yoga for Seniors Yoga for Athletes Chair Yoga Chapter 16. Practices for Home and Office Design a Practice to Support Your Needs Obstacles to Practice Keeping Your Home Practice Interesting 8 Minutes to Awesome 10-, 20-, and 60-Minute Home Practices Busting Through Anxiety Bedtime Yoga Good Morning Bed Yoga Chair Yoga at Work Chapter 17. Guided Relaxation Be a Corpse Expanding the Light Favorite Place Dark Cloud Journey Through the Chakras Silent Chanting
Nancy Gerstein has studied yoga for over 40 years. She is also a certified hatha yoga teacher with the Himalayan Institute of Yoga Philosophy and Science. Gerstein is also a reiki master practitioner and yoga therapist. As a workshop speaker and frequent contributor to Yoga Chicago Magazine, Gerstein shares her experience as a yoga teacher and student emphasising the systematic integration of yogic philosophy into daily living. She is a member of the International Association of Yoga Therapists and Yoga Alliance.
