Table of Contents
List of Abbreviations 8
How to Use This Book 9
Chapter 1 The Moving Body 11
Guide to the Nervous System 11
Anatomical Orientation 13
Anatomical Movements 15
Chapter 2 Human Anatomy, Fascia, and the Subtle Body 17
Organization of the Body 17
Cellular Level 18
Tissue Level 19
Guide to the Integumentary System 20
Guide to the Skeletal System 20
Bones of the Skull 24
Bones of the Neck and Spine 24
Bones of the Thorax 26
Bones of the Pectoral Girdle (Shoulder) 26
Bones of the Upper Limb 26
Bones of the Hand 26
Bones of the Hip 28
Bones of the Lower Limb 28
Bones of the Foot 29
Arches of the Foot 31
Synovial Joints 31
Guide to the Muscular System 33
Muscle Attachment 37
Muscle Mechanics 37
Group Action of Muscles 38
Levers 40
Muscles of the Neck 41
Muscles of the Trunk 42
Muscles of Breathing 43
Muscles of the Abdominal Wall 46
Muscles of the Shoulder 47
Muscles of the Back 48
Muscles of the Upper Limb 51
Muscles of the Hand 53
Muscles of the Pelvic Floor 54
Muscles of the Hip 54
Muscles of the Thigh 55
Muscles of the Leg 55
Muscles of the Foot 57
Guide to the Nervous System 59
Special Sense Organs 60
Guide to the Endocrine System 62
Guide to the Respiratory System 63
Guide to the Cardiovascular System 63
Guide to the Lymphatic and Immune System 64
Guide to the Digestive System 66
Guide to the Urinary System 66
Guide to the Reproductive System 69
Male Reproductive System 69
Female Reproductive System 70
The Subtle Body 71
Fascia 71
Yoga Philosophy: Bandhas, Nadis, the Eight Limbs, and Chakras 75
Muscles of the Mandible 80
Chapter 3 Standing Asanas 81
Advantages of Standing Asanas 81
Agni Sara (Fire Cascade) Level I 82
Tadasana (Mountain Pose) Level I 84
Utkatasana (Chair Pose) Level I 86
Trikonasana (Triangle Pose) Level I 88
Virabhadrasana I (Warrior Pose I) Level I 90
Virabhadrasana II (Warrior Pose II) Level I 92
Utthita Parshvakonasana (Extended Side-Angle Pose) 94
Parshvottanasana (Pyramid Pose) Level I+ 96
Viparita Virabhadrasana (Reverse Warrior Pose) Level I 98
Muscles of the Neck 100
Chapter 4 Sitting and Kneeling Asanas 101
Advantages of Sitting and Kneeling Asanas 101
Sukhasana (Easy Pose) Level I 102
Vajrasana (Kneeling Pose) Level I 104
Dandasana (Staff Pose) Level I 106
Baddha Konasana (Bound Angle Pose) Level I 108
Gomukhasana (Cow Face Pose) Level II 110
Padmasana (Lotus Pose) Level II 112
Navasana (Boat Pose) Level I 114
Upavesasana (Squat Pose) or Malasana (Garland Pose) Level I, II 116
Muscles of the Trunk 118
Chapter 5 Twists 119
Advantages of Twists 119
Bharadvajasana (Seated Twist Pose) Level I 120
Supta Matsyendrasana (Reclined or Supine Spinal Twist Pose) Level I 122
Ardha Matsyendrasana (Half Lord-of-the-Fishes Pose) Level I 124
Asanas Where Twists Can Be Added 126
Sitting Asanas with Twists Added 126
Chapter 6 Prone and Supine Asanas 127
Advantages of Prone and Supine Asanas 127
Makarasana (Crocodile Pose) Level I 128
Chakravakasana (Cat/Cow Stretch or Sunbird Pose) Level I 130
High Plank Pose to Chaturanga Dandasana (Four-Limbed Staff Pose) Level I, II 132
Dhanurasana (Bow Pose) Level I, II 134
Purvottanasana (Reverse or Upward Plank Pose) Level I 136
Shavasana (Corpse Pose) Level I 138
Muscles of the Shoulder 139
Chapter 7 Inversions 141
Advantages of Inversions 141
Adho Mukha Shvanasana (Down Dog Pose) Level I 142
Setu Bandhasana (Half Bridge Pose) Level I (Hip Flexor Stretch) 144
Prasarita Padottanasana A (Wide-Legged Forward-Bend Pose A) Level I 146
Adho Mukha Vrikshasana (Handstand Pose) Level I/II 148
Shirshasana (Headstand Pose) Level II "King of Asanas" 150
Sarvangasana (Shoulder Stand Pose) Level II "Queen of Asanas" 152
Halasana (Plow Pose) Level II 154
Muscles of the Elbow and Wrist 156
Chapter 8 Forward Bends and Backbends 157
Advantages of Forward Bends 158
Balasana (Child's Pose) Level I 158
Uttanasana (Standing Forward-Bend Pose) Level I 160
Parshvottanasana (Pyramid Pose) Level I, II 162
Janu Shirshasana (Head-to-Knee Forward-Bend Pose) Level I 164
Paschimottanasana (Seated Forward-Bend Pose) Level I 166
Advantages of Backbends 169
Bhujangasana (Cobra Pose) Level I 170
Ushtrasana (Camel Pose) Level I 172
Urdhva Mukha Shvanasana (Up Dog Pose) Level I/II 174
Shalabhasana (Locust Pose) Level I 176
Matsyasana (Fish Pose) Level I 178
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) Level I, II, III 180
Muscles of the Hip 182
Chapter 9 Balancings 183
Advantages of Balancings 183
Anjaneyasana (Crescent Moon Pose) Level I 184
Parighasana (Crossbar or Gate Pose) Level I 186
Vrikshasana (Tree Pose) Level 1 188
Ardha Chandrasana (Half Moon Pose) Level I, II 190
Virabhadrasana III (Warrior Pose III) Level II 192
Garudasana (Eagle Pose) Level II 194
Natarajasana (Lord of the Dance Pose) Level I 196
Bakasana (Crane Pose) Level II 198
Muscles of the Knee and Ankle 200