Table of Contents

Chapter 1: Beginning Lessons

-First Class Facts

-Learning Diaphragmatic Breathing

-Benefits of Yoga

-Softening the Edges

-Body Tension

-Lengthening the Exhalation

-Defining Ha and Tha

Chapter 2: Breathing Practices

-Two-to-One Breathing

-Three-Part Exhalation

-Ujjayi Breath

-Nadi Shodhana

-Opening the Left Channel

Chapter 3: Asana

-Feet

-Forward Bends

-Backbends

-Twists

-Headstand

-Asana and Acceptance

-Asana and Peace

Chapter 4: Salutations in Motion

-Surya Namaskara

-Chandra Namaskara

-Star Salutation

-Earth Salutation

-Self Salutation

Chapter 5: Prana

-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

-Pranayama Practice for the Immune System

Chapter 7: Yamas

-Yama 1: Ahimsa

-Yama 2: Satya

-Yama 3: Asteya

-Yama 4: Brahmacharya

-Yama 5: Aparigraha

Chapter 8: Niyamas

-Niyama 1: Saucha

-Niyama 2: Santosha

-Niyama 3: Tapas

-Niyama 4: Svadhyaya

-Niyama 5: Ishvara Pranidhana

Chapter 9: Emotions

-Emotional Effects of Asana

-Frustration in the Body

-Embracing Change

-The Only Constant Is Change

-Fear

-Letting Go

-Patience

Chapter 10: Mindfulness

-Mindfulness: The Core of Practice

-Paying Attention

-Dharana

-Mindfulness of Gratitude

-Holiday Gratitude

-Mindful Eating

-Setting an Intention

Chapter 11: Chakras

-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 12: Lessons of the Heart Center

-Anjali Mudra: Namaste

-Seeds of Love

-Expanding the Heart

-Reversing Negative Emotion

Chapter 13: Relaxation

-Be a Corpse

-Expanding the Light

-Favorite Place

-Dark Cloud

-Journey Through the Chakras

-Silent Chanting

About the Author

Nancy Gerstein has been a student of yoga for almost 30 years and a certified hatha yoga teacher with the Himalayan Institute of Yoga Philosophy and Science. Ms. 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 emphasizing the systematic integration of yogic philosophy into daily living, encouraging her students to take their yoga out of the classroom. She is a member of the Himalayan Institute Teachers Association (HITA), the International Association of Yoga Therapists, Midwest Yoga Teacher's Network, and Yoga Alliance.

Ms. Gerstein resides in Morton Grove, Illinois. In her free time she enjoys hiking and traveling.

For information on Ms. Gerstein's classes and workshops, visit www.guidingyogaslight.com or e-mail her at nancy@guidingyogaslight.com.

Reviews

“Nancy's book is helpful for yoga teachers in planning their classes and
for practitioners who want to have a class experience. Each lesson is
complete with a focus, breathing techniques, selected asanas, yoga
philosophy, words of wisdom, and other elements to provide a total yoga
experience. I used it in my classes and my students loved it!”
—Sharon Steffensen, Editor Yoga Chicago