دانلود کتاب Yoga Guide for Beginners: 101 Poses and Sequences for Strength, Flexibility and Mindfulness

Feeling tired all the time? Wonder what could make you feel healthier both physically and mentally? It’s time to rejuvenate your body, mind, and spirit with yoga!


Discover what yoga can bring to your life and wellbeing. This illustrated yoga guide for beginners will provide you with all you need to know to get into yoga.

Yoga is way more than you think! Yoga will not only allow you to have a healthy body ready for the task at hand, but will also greatly strengthen your mind. Broadly speaking, yoga refers to a collection of practices for body, mind, and soul which originated in ancient India. Yoga is a means of discovering the dysfunctions in our perception and cognition. Through yoga, we overcome these to liberate ourselves from suffering, bringing forth inner peace and wellbeing.

Yoga is an age-old practice and its usefulness could never be denied.


Yoga offers several benefits to perseverant yogis.


Constant physical exercise, coupled with strong meditation and focus, leads to better health and well-being. This extends to the mind and the body.

Practicing yoga will grant your body the following physical benefits:
•Increased flexibility and agility
•Stronger and better toned muscles
•More energy and vitality
•Improved respiration and metabolism
•Reduced weight (closer to your ideal weight)
•Better cardiovascular and circulatory health
•Higher athletic performance

As well as the following mental benefits:
•Increased focus
•Reduced stress levels
•Diminished anxiety and fidgetiness
•More motivation and willpower
•More happiness
•Heightened empathy
•Increased emotional resilience

Inside you will find 101 illustrated yoga poses from beginner to a more advanced level. The.

You can mix and match 101 different yoga poses to design your own sequences. The poses have been ordered from easiest to the hardest. The poses have also been divided in different categories according to its focus. These include:
•Warm-up,
•Neck,
•Arms, wrists & shoulders,
•Chest,
•Hips,
•Back,
•Legs, and
•Whole body.

Each pose includes:
•An image
•The focus of the pose,
•The physical indications and contraindications,
•The time to hold the pose,
•The Sanskrit name, and
•The level aimed (beginner, intermediate, or advanced).

Following the 101 poses, you will find 10 illustrated sequences you can use for different situations and that are ideal for the beginner yogi.