Doug Keller

Contents

1 Anusara yoga
2 The practice
A matter of principle-Three elements of practice; Form and spirit
'Outer' and 'Inner' body: Language of the heart
3 The principles
Principles of action-Muscular and organic energy; The focal point
4 The spirals
Universal principles of alignment
The five principles applied to the legs and pelvis-Your foundation (Open to grace); Muscular energy (shins in, thighs out); Inner spiral; Outer spiral; Organic energy; An example of the spirals in action (trikonasana)
The four corners: Your foundation-Working with your feet; A closer look at 'bunions'
Refining the spirals-Refining your work with 'shins in, thighs apart'; Off inner heels, thighs and sitbones; Taking care of your knees
5 The loops
The loops of anusara yoga-The seesaw principle; The relatinship between teh loops, focal pints and spirals; The ankle loop
Loops in the lower body-The shin loop; The thigh loop; The pelvic loop; The kidney loop
Expressing your heart
The psoas-The effects of a shortened psoas on posture; Spirals, loops and the psoas; The focal point revisited (finding your center); Envisioning the focal pont
The shoulder loop-'Opening' the shoulders; The shoulder loop; Basic points for aligning, the shoulders; The universal principles applied to the shoulders; The actions of the shoulder loop; Practices and applications of the shoulder loop
6 Refining the loops
The ankle loop revisited
The shin loop revisited
The thigh loop revisited
7 The breath
The breath and the bandhas in anusara yoga-The ujjayi breath (principles of the breath)
The bandhas-The hatha yoga pradipika; An anusara exploration of the bandhas (Uddiyana bandha; Mulabandha; Jalandhara bandha; Mahamudra
8 The inner architecture of the temple
The heart
Chakras and the prana vayus-The prana vayus; Asana principles and the prana vayus; The chakras
Bibliography
About Doug Keller… (altro)

Pranayama: The Art of the Awakened Breath Contents An introducion Pana and pranayama-An overview of body and breath (An overview of the techniques of pranayama) Explorations of the breath-The natural breath; Breeath and life (Practices for overcming chestg-brathing); The practice of natural breath Diaphragmatic breath-The three diaphragms The full yogic breath The Ujjayi breath-Principles of ujjiayi breathing; Secrets of a balanced breath; Retention of 'kumbhak'; The art of exhalation Viloma pranayama Sitting posses for pranayama Mudra-Hasta (hand) mudra (The significance of 'touch' in mudra: Nadis and chakras; Mana (head) mudra; Kaya (postural) mudras); The bandhas, prana and apana (mulabandha; Uddiyana bandha; Jalandhara bandha); A round of seated ujjayi pranayama; Maha mudra Clearing techniques-Heating and stirring the prana (kapalabhati; Bhastrika); Colling and soothing (Sitali) Regulating the breath-The nadis; Technique for regulating the nostrils; Techniques for both nostrils (Anuloma pranayama; Pratiloma pranayama); Alternate nostril techniques (Surya bhedana; Chandra bhedana; Nadi shodhana); Breath ratios Practicing pranayama with the bandhas Deeper awareness of the breeath-The prana vayus; Chakras The yoga of sound-mantra-Levels of speech; Four states of experience; Mantra: The means (The mantra 'om'; Subtle levels of the experience of om) Appendix: Meditations Bibliography About Doug Keller… (altro)