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• Title Page
• Copyright
• Dedication
• Contents
• Preface
• Acknowledgments
• Introduction
• 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
• Headstands
• 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 Emotions
• 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
• Glossary
• Recommended Reading List
• Asana Index
• About the Author
• Earn Continuing Education Credits/Units