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Title Page
Copyright Page
Preface
Chapter 1 | General Recommendations for | Learning and Performing | The Exercises Sets
General Provisions
Chapter 2 | Surya Namaskar Set
Twelve Surya Namaskar exercises
Pose No. 1 Pranamasana (Prayer Pose)
Pose No. 2 Hastauttanasana | (Raised Arms Pose)
Pose No. 3 Hasta Padasana | (Hand to Foot Pose)
Pose No. 4 Ashwa Sanchalanasana | (Equestrian Pose)
Pose No. 5 Parvatasana (Mountain Pose)
Pose No. 6 Ashtanga Namaskara | (Salute with Eight Parts or Points)
Pose No. 7 Bhujangasana (Cobra Pose)
Pose No. 8 Parvatasana (Mountain Pose)
Pose No. 9 Ashwa Sanchalanasana | (Equestrian Pose)
Pose No. 10 Hasta Padasana | (Hand to Foot Pose)
Pose No. 11 Hastauttanasana | (Raised Arms Pose)
Pose No. 12 Pranamasana (Prayer Pose)
Note
Alternate nostril breathing
Special tips
Chapter 3 | Asana Set for the Beginners
1. Urdhva Uttana
Instructions to perform the exercise
2. Uttanasana
Instructions to perform the exercise
3. Adho Mukha Svanasana
Instructions to perform the exercise
4. Virabhadrasana
Instructions to perform the Warrior pose | (variant 1)
Instructions to perform Virabhadrasana
5. Utthita Parsvakonasana
Instructions to perform the exercise
6. Parivritta Parsvakonasana
Instructions to perform the exercise
7. Viparita Dhanurasana | In the Upper Support Position
Instructions to perform the exercise
8. Chaturanga Dandasana
Instructions to perform the exercise
9. Halasana
Instructions to perform the exercise
10. Setu Bandhasana
Instructions to perform the exercise
11. Savasana
The Savasana technique
Author’s Note
The Following Books in the Series!
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Author’s Note
Further Reading: How to Stop Complaining and Be More Productive: Self-Discipline
About the Author
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