Health & Wellness
A Foreword to Get Your Yoga On
I started practicing yoga when I was very young. My mom found Be Young with Yoga by Richard L. Hittleman at a used book sale in 1967 and decided to try it. When she introduced me to the practice, it felt natural and fun. Throughout my life, yoga has helped me navigate the world as a black woman in a plus-sized body. The world has always been interested in my physical appearance, and I have never measured up to popular culture’s standards. My yoga practice changed how I saw myself in the world and showed me how I could influence consciousness on a much larger scale. As yoga became increasingly popular in the West, this ancient and powerful eight-limbed practice was reduced to the physical postures. It idealized practitioners who aligned with the Western beauty ideal: white, able-bodied, conventionally attractive, and thin. There seemed to be no place for people of color, elders, the less affluent, disabled bodies, or people in larger bodies. Yoga had become an exclusive club. This was very different from the yoga practice I loved, which focused on creating connection, contentment, harmony, and inclusiveness in the world. Simultaneously, yoga’s guru principle—a traditional system where a master teacher is the sole authority for a specific yoga lineage—resulted in many abuses of power. Disguised as surrendering to the practice of yoga, practitioners were encouraged to surrender their autonomy and agency to the guru. People were harmed across many lineages and styles of yoga. These situations gave rise to a shift in how we share, teach, and experience yoga: the power of yoga resides within the student and not the teacher. As modern yoga culture continues to grow, it is adapting to include our evolving ideas around agency, consent, accessibility, inclusion, and adaptability. We are moving away from the idea that there is one way to practice yoga. To paraphrase one of my favorite modern yogis, Colin Hall, yoga teacher and professor of religious studies at the University of Regina in Saskatchewan, “It is the very nature of humanity to adapt, so one can argue yoga’s evolution to an accessible, adaptable practice is what is traditional.” We must be clear about our intentions for practicing. Yoga needs to be more about how we show up in the world and create equity, equality, accessibility, and justice for all bodies and less about beautifully curated pictures on social media. This practice of yoga needs to be about all of us regardless of our size, shape, age, ability, color, or gender identity. Representation matters in yoga as much as it does in other areas of our lives. Throughout this book you will be guided by Kino’s masterful understanding of Ashtanga yoga along with my interpretation of the practice for larger and nonconforming bodies. You will be encouraged to exercise your own sense of agency and autonomy within the practice. Get Your Yoga On will give you the tools to decide how you want to customize your practice to represent the individual needs of your body. We encourage you to explore your body as a vessel for joy, movement, and enlightenment. Yoga changed my life. It taught me how to be kind, empathic, compassionate, and content. It also taught me how to be powerful, discerning, and inclusive in my words, actions, and view of the world. Yoga cracked my heart wide open. It can do the same for you. Yoga can be your gateway to a better understanding of your body and your world.In Get Your Yoga On, renowned yogi Kino MacGregor presents a basic, self-paced plan to encourage you to try each of the thirty foundational poses included and slowly build a regular yoga practice. Through step-by-step instructions, over two hundred color photographs, and modifications for different body types and abilities, Kino makes yoga possible at whatever level you may be. By challenging yourself for just five minutes a day, you will end up learning a strong, basic yoga sequence that you can grow and adapt for a lifetime of yoga.
Learn moreRemembering John Stevens (1947-2025)
It is with deep sadness that we share the passing of our beloved author John Stevens. John transitioned peacefully on July 21, 2025. John Stevens was a Zen priest and was a professor of Buddhist Studies and Aikido instructor at Tohoku Fukushi University in Sendai, Japan, where he lived for thirty-five years. He is the author or translator of over forty books on Zen artists and their poetry, painting, and calligraphy, as well as on Aikido, swordsmanship, and other Japanese martial arts traditions. John was the author of our bestselling The Art of Peace and the writer or translator of over 40 books on Japanese martial arts, artists, Zen arts, and calligraphy. His last book with us, The Art of Budo, is a beautiful testament to his lifelong devotion to these disciplines. As an Aikido master, a beloved Sensei, and a Zen priest, John was a guiding light to many. He was a deeply devoted student of Rinjiro Shirata Sensei, one of the pioneers of Aikido. John was also a maverick, an artist, a poet, and a warrior. He was a spouse, a father, and a grandfather. He told the best stories and was happiest when working on a book project. His great laugh and disarming sweetness touched everyone who knew him. We are grateful for his immense contributions and the lasting influence he had on the world of martial arts. Our hearts go out to his family, friends, students, and readers around the world. Rest in peace, John. You will be deeply missed. John's Books on Aikido Paperback | Ebook The Art of Peace by Morihei Ueshiba Aikido’s founding master Morihei Ueshiba offers timeless teachings on fearlessness, compassion, love of nature, and victory over conflict through the practice of peace. The inspirational teachings in this collection John translated show the real way of the warrior is based on compassion, wisdom, fearlessness, and love of nature. The teachings are drawn from the talks and writings of Morihei Ueshiba, founder of the Japanese martial art of aikido, a mind-body discipline he called the "Art of Peace." Aikido offers a nonviolent way to victory in the face of conflict (as compared to the cunning strategy advocated by Musashi's Book of Five Rings or Sun Tzu's Art of War). Ueshiba believed that aikido principles, such as the Four Great Virtues of Bravery, Wisdom, Love, and Friendship, could be applied to all the challenges we face in life—in personal and business relationships and in our interactions with society. From the preface: "Morihei Ueshiba, the founder of Aikido, taught the Art of Peace as a creative mind-body discipline, as a practical means of handling aggression, and as a way of life that fosters fearlessness, wisdom, love, and friendship. The master interpreted the Art of Peace in the broadest possible sense and believed that its principles of reconciliation, harmony, cooperation, and empathy could be applied bravely to all the challenges we face in life—in personal relations, in our interactions with other human beings in society, at work and in business, and when dealing with nature. Everyone can be a warrior for peace. Morihei called his grand vision Takemusu Aiki, or “Courageous and Creative Living.” Morihei Ueshiba Paperback | Ebook The Shambhala Guide to Aikido John wrote this essential introduction to the philosophy and practice of the martial art known as "The Way of Peace". This book introduces the basic principles and practices of this popular martial art and includes: The biography of the Founder of Aikido, Morihei Ueshiba (1883-1969), highlighting key events that led to the development of Aikido The fundamental training methods and techniques, illustrated by dozens of photographs The philosophical and spiritual dimensions of Aikido How to choose an instructor A glossary of important terms Suggestions for further reading Paperback | Ebook Invincible Warrior: A Pictorial Biography of Morihei Ueshiba, Founder of Aikido Invincible Warrior tells the fascinating story of the life of Morihei Ueshiba (1883–1969), whose quest for the true meaning of warriorship led to the creation of the martial art called Aikido, “The Art of Peace.” Ueshiba—whose name means “abundant peace”—is considered by many to be one of the greatest martial artists who ever lived. His documented ability to disarm any attacker, throw a dozen men simultaneously, and down and pin opponents without touching them has accorded his life legendary status. Invincible Warrior presents the real story behind Morihei’s achievement, illuminating the man and his message. Stevens describes the people, events, and ideas that influenced Ueshiba’s lifelong spiritual quest, which culminated in the development of unique teachings of Aikido. Illustrated with two hundred photographs of Morihei in action and filled with revealing anecdotes about his life and times, Invincible Warrior also offers valuable discussion of the founder’s conception of Aikido as a path of harmony and love, unifying body and mind, self and others, humans and the universe. John's Books on Martial Arts Paperback | Ebook The Art of Budo:The Calligraphy and Paintings of the Martial Arts Masters John's last book with us. Beginning with the legendary samurai Miyamoto Musashi, nearly all of the great Japanese martial arts masters left a legacy of calligraphy and painting. In this art, rooted in the tradition of Zenga and Zensho (meditative painting and calligraphy), the brushstrokes are considered to be alive, conveying a master’s teaching directly and concisely. When the artwork is displayed in a dojo or more intimately in one’s home, the master is experienced as a living presence. This stunning collection of spiritual calligraphy presents a concise history of this tradition, with works from Miyamoto Musashi, Takuan Soho, Yagyu Munenori, Saigo Takamori, Otagaki Rengetsu, Yamaoka Tesshu, Kano Jigoro, Ueshiba Morihei, and many others. Aikido master and Zen art expert John Stevens provides a fascinating introduction to the tradition, illuminating commentary on each piece, and biographical details on each of the warrior artists. Paperback | Ebook The Way of Judo: A Portrait of Jigoro Kano and His Students See also our interview with John about this book. Kodokan judo, one of the most well-known martial arts in the world today, was originated by Jigoro Kano (1860–1938), a martial artist and career educator who developed the art after studying several types of jujutsu, sumo, and Western wrestling. Openness and refinement were hallmarks of his personal and professional style, and he relentlessly searched for the best way to practice, teach, and perform techniques. This biography shows how Kano saw judo as a vehicle not just for self-defense, but for physical, spiritual, and moral development as well. His teachings clearly emphasize his ideal of judo as a way of self-cultivation that leads to physical health, ethical behavior, and ultimately a better society. Kano was a tireless activist who promoted the practical application of judo’s principles in all realms of life—in one’s personal behavior, for education, in work, for economic benefit, and in both the local and international political arenas. Kano’s students were a colorful, sometimes notorious bunch, and this book reveals how several went on to become famous—or infamous—in their own right. They include a prime minister of Japan, the leader of the Communist party in China, a famous novelist, a spy, high-level military leaders, and a media mogul, among many others. Paperback | Ebook The Sword of No-Sword: Life of the Master Warrior Tesshu Master swordsman, calligrapher, and Zen practitioner, Yamoaka Tesshu is a seminal figure in martial arts history. John Stevens's biography is a fascinating, detailed account of Tesshu's remarkable life. From Tesshu's superhuman feats of endurance and keen perception in life-threatening situations, to his skillful handling of military affairs during the politically volatile era of early nineteenth-century Japan, Stevens recounts the stories that have made Tesshu a legend. This is the book all martial artists must own. Like most of those attracted to the life and teaching of Yamaoka Tesshu, I was initially interested in him as a martial artist. Tesshu was swordsman nonpareil to be sure, and anyone who truly wishes to understand budo, the Way of Martial Valor, must be thoroughly acquainted with the principles of his No-Sword School. However, during the course of my many years of research on Tesshu, I gradually realized that he was far more than a talented swordsman-in addition to being among the finest calligraphers of any age, Tesshu is one of the greatest of all enlightened Buddhist laymen. Perhaps the only comparable figure in Japan is the sixteenth century swordsman Miyamoto Musashi, well-known to American readers of The Book of Five Rings and the novel Musashi. Unlike Musashi, whose fame rests mainly on legend and highly fictionalized accounts of his life, Tesshu is much closer to us in time and temperament, well-acquainted with Western thought, European science, and the realities of world politics. Furthermore, even though the era in which Tesshu lived was nearly as violent as that of Musashi, Tesshu never resorted to the ruthless cut-the-enemy-down-by-any-means tactics of Musashi, disarming his opponents instead with the power of "no-sword." In the twentieth century, practice of Tesshu's three do-the Way of the Sword, the Way of Zen, and the Way of the Brush-transcends national barriers. Training halls in these disciplines are found all over the world, and it is my firm belief that none of these three Ways can properly develop without correct appreciation of Tesshu's multifarious teachings. Paperback | Ebook Budo Secrets: Teachings of the Martial Arts Masters This book is also included in our Reader's Guide on The Samurai and Zen where you will find other important Zen classics. In budo—which can be translated as "the way of brave and enlightened activity"—martial arts and spirituality merge at the highest level of skill. Budo Secrets contains the essential teachings of budo's greatest masters of Kendo, Karate, Judo, Aikido, and other disciplines. Timely and instructive, these writings are not just for martial artists—they're for anyone who wants to live life more courageously, with a greater sense of personal confidence and self-control, and with a deeper understanding of others. John gathered an eclectic and historically rich collection of teachings that include principles and practice guidelines from training manuals and transmission scrolls, excerpts of texts on budo philosophy, and instructional tales gathered from a number of sources. Since many of the martial arts masters were also fine painters and calligraphers and used brush and ink as a teaching medium, Stevens has included their artwork throughout with explanation and commentary. John's Books on Zen Paperback | Ebook Zen Bow, Zen Arrow: The Life and Teachings of Awa Kenzo, the Archery Master from Zen in the Art of Archery This book is also included in our Reader's Guide on The Samurai and Zen where you will find other important Zen classics. In budo—which can be translated as "the way of brave and enlightened activity"—martial arts and spirituality merge at the highest level of skill. Budo Secrets contains the essential teachings of budo's greatest masters of Kendo, Karate, Judo, Aikido, and other disciplines. Timely and instructive, these writings are not just for martial artists—they're for anyone who wants to live life more courageously, with a greater sense of personal confidence and self-control, and with a deeper understanding of others. John gathered an eclectic and historically rich collection of teachings that include principles and practice guidelines from training manuals and transmission scrolls, excerpts of texts on budo philosophy, and instructional tales gathered from a number of sources. Since many of the martial arts masters were also fine painters and calligraphers and used brush and ink as a teaching medium, Stevens has included their artwork throughout with explanation and commentary. Paperback | Ebook One Robe, One Bowl: The Zen Poetry of Ryokan The hermit-monk Ryokan, long beloved in Japan both for his poetry and for his character, belongs in the tradition of the great Zen eccentrics of China and Japan. His reclusive life and celebration of nature and the natural life also bring to mind his younger American contemporary, Thoreau. Ryokan's poetry is that of the mature Zen master, its deceptive simplicity revealing an art that surpasses artifice. Although Ryokan was born in eighteenth-century Japan, his extraordinary poems, capturing in a few luminous phrases both the beauty and the pathos of human life, reach far beyond time and place to touch the springs of humanity. What will remain as my legacy? Flowers in the spring, The hototogisu in summer, And the crimson leaves of autumn. —Ryokan Paperback | Ebook Dewdrops on a Lotus Leaf: Zen Poems of Ryokan The Japanese poet-recluse Ryokan (1758–1831) is one of the most beloved figures of Asian literature, renowned for his beautiful verse, exquisite calligraphy, and eccentric character. Deceptively simple, Ryokan's poems transcend artifice, presenting spontaneous expressions of pure Zen spirit. Like his contemporary Thoreau, Ryokan celebrates nature and the natural life, but his poems touch the whole range of human experience: joy and sadness, pleasure and pain, enlightenment and illusion, love and loneliness. This collection of translations reflects the full spectrum of Ryokan's spiritual and poetic vision, including Japanese haiku, longer folk songs, and Chinese-style verse. Fifteen ink paintings by Koshi no Sengai (1895–1958) complement these translations and beautifully depict the spirit of this famous poet. More from John Paperback | Ebook Lust for Enlightenment: Buddhism and Sex Over the centuries, Buddhism has responded to sexuality in a variety of fascinating ways, sometimes suppressing the sexual urge, sometimes sublimating it, sometimes cultivating it, and, on the highest levels, transforming it. This book reveals how Buddhists, beginning with Shakyamuni Buddha himself, relate to the “inner fire” that drives humankind. Included are chapters on the Buddha’s love life before his enlightenment and his later relationships with women; the tantric approach to sex among Buddhists of ancient India, Tibet, China, and Japan; Zen in the art of love; and a positive discussion of women and Buddhism. https://www.youtube.com/watch?v=E5vofIdy3UQ
Learn moreYoga Books in 2023
See our other Year in Review Guides: Zen and Chan | Tibetan Buddhism | More in Buddhism Yoga | Kids Books Buy 2 books for 20% off, 3 books for 30% off, 4 or more for 35% off. Applies to physical copies only, Discount applies automatically We are very happy to share with you a look back at our 2023 books for those who practice in the Tibetan tradition. Jump to: Books | Audiobooks | Forthcoming Books Some of the Best Yoga Books of 2023 Paperback | Ebook | Audiobook The Luminous Self: Sacred Yogic Practices and Rituals to Remember Who You Are By Tracee Stanley A guide to self-remembrance with practices, meditations, and self-inquiry questions inspired by yoga and Tantra to help you connect with your inner wisdom, remember your wholeness, and live with clarity and compassion—by the best-selling author of Radiant Rest. The Luminous Self shares teachings and practices that can help us connect with our true Self and reclaim our inherent power and wisdom—essential for living with purpose and grace in our turbulent world. In this book, Tracee Stanley shares teachings and practices in each chapter—including meditation, yoga nidra, breath work, dreaming rituals, community care practices, journaling, and more—that can help us remember and honor our deepest Self. The book is a journey of inner exploration for anyone who desires to know themselves more deeply. Chapters introduce different paths to personal discernment—including facing obstacles to liberation, forgiveness, the power of memory, transitions as portals to wisdom and devotion, and nature as a teacher—and include stories from Stanley's life, teachings, and practice. Six audio practices accompany the book. Shambhala Publications · The Luminous Self audiobook sample Paperback | Ebook Yoga Inversions: Your Guide to Going Upside Down By Kat Heagberg Rebar, foreword by Dianne Bondy An approachable, user-friendly guide to inversions of all kinds for anyone who wants to try going upside down, featuring 85 practices that explore the physical, emotional, and spiritual aspects of yoga. Learn to hop into a handstand, do a forearm stand with blocks—and even appreciate legs up the wall in new ways with this comprehensive and accessible guide to inversions in yoga. Kat Heagberg Rebar offers an easy-to-follow guide with 175 beautiful color photos. For each pose Kat offers adaptations, challenging variations, and everything in between. She also shares options to prepare safely and practices to build strength. In addition to teaching the physical practice of inversions, Rebar addresses the mental, emotional, and spiritual aspects of this often-challenging practice. Yoga Inversions offers a progressive, biomechanically sound, inclusive, step-by-step approach to anyone who wants to try being upside down, and includes: Downward dog and dolphin variations to set you up for success Innovative prop tips Handstand preps and drills Tips for stepping, jumping, hopping, and pressing into handstand Handstand against the wall and away from the wall Forearm stand, headstand, and shoulderstand variations Customizable practices to help you reach your goals And much more Paperback | Ebook | Audiobook The Yoga of Parenting: Ten Yoga-Based Practices to Help You Stay Grounded, Connect with Your Kids, and Be Kind to Yourself By Sarah Ezrin 2023 National Parenting Product Award Winner Bring the wisdom of yoga into your parenting journey. Mom and yoga teacher Sarah Ezrin offers 34 practices to find more presence, patience, and acceptance—with your child and with yourself. “I can say without a doubt that the most advanced yoga I’ve ever done is raising a child,” writes Sarah Ezrin. While many people think of yoga as poses on a mat, The Yoga of Parenting supports people in bringing the spiritual principles of yoga into their lives—particularly their families. Ezrin, a longtime yoga teacher, supports readers and practitioners in slowing down, becoming present with our children and ourselves, and acting with more compassion. Each chapter highlights a yogic posture and theme and explores how it relates to parenting, including presence, boundaries, balance, and nonattachment. Chapters include prompts such as intention setting, breathwork, and journaling. Ezrin also features the stories and insights of a wide range of yoga practitioner parents whose experiences include single parenting, grandparenting, and passing on intergenerational yoga traditions. In addition to the opening posture, each chapter includes: “Breath Breaks” invitations to mindfully breathe “On the Mat” practices to show us how we can apply the lessons on our yoga mat in a more general sense “Parenting in Practice” offerings and advice from parents in the US and abroad “Off the Mat and Into the Family” fun exercises to help us bring the work off the mat and into our homes Practicing yoga can help us become kinder to ourselves, more aware of our thoughts and actions, and more present in our lives. What more important sphere to want to become kinder, more aware, and more present than with our families? Shambhala Publications · The Yoga of Parenting Paperback | Ebook Get Fit Where You Sit: A Guide to the Lakshmi Voelker Chair Yoga Method By Lakshmi Voelker and Liz Oppedijk Lakshmi Voelker’s Chair Yoga™ method upends the myth that yoga is only for the flexible, strong, balanced, thin, and conventionally able-bodied. Whether you need or want chair support, or you’d like to get in some yoga practice while you sit at your work desk, Lakshmi Voelker Chair Yoga offers 40 active and restorative poses, illustrated with 250 photos, along with breathing techniques and meditation practices—all adapted so that you don’t have to leave your chair. Poses include: Tree Pose—for a flexible spine and to combat the “slump” we often get in our sedentary lifestyle Eagle Pose—for healthy joints Squat Pose—to relax the lower back Knee-to-Chest Pose—to support good digestion Coherent breathing—to bring the body’s systems into balance And much more Lakshmi Voelker and Liz Oppedijk offer a powerful, inclusive practice that is appropriate for new students or longtime practitioners and can easily be adopted by yoga instructors, educators, medical professionals, exercise professionals, or caretakers for work with their clients. Paperback | Ebook The Essential Guide to Trauma Sensitive Yoga: How to Create Safer Spaces for All By Lara Land, with a fireword by Michelle Cassandra Johnson An essential manual for yoga teachers and students to create a trauma-sensitive practice that benefits and supports all. People are turning to yoga for its stress-reducing practice and transformative philosophy. But for those who have a trauma history, the practice can be triggering. The Essential Guide to Trauma Sensitive Yoga offers an inclusive approach to yoga for teachers and students of all ages and abilities, especially those who have experienced trauma. Some of the themes covered include: How do the impacts of trauma show up in yoga spaces Suggested language for shifting power to the practitioner How to create an environment conducive to healing How to practice or teach poses in a way that includes all And much more This book is beautifully illustrated with 260 photos of poses and sequences, modeled by trauma survivors who share stories of how yoga helps them heal. Land works with people of all ages, from young children to seniors, who are coping with a range of traumas including physical, emotional and sexual abuse, homelessness, genocide, and incarceration. She is a passionate advocate for making the benefits of yoga and mindfulness available to all. Paperback | Ebook Teach People, Not Poses: Lessons in Yoga Anatomy and Functional Movement to Unlock Body Intelligence By Mary Richards, foreword by Judith Hanson Lasater Honor your yoga students' unique practice with this essential guide to identifying and supporting healthy, safe movement for every body. Includes more than 80 exercises and 43 instructional drawings. Teach People, Not Poses is the manual that yoga teachers and yoga therapists need to help their students step onto the mat on their own terms, comfortably and safely. Mary Richards, a yoga teacher, yoga therapist, and expert in kinesiology and anatomy, says that we leave too many people off the mat, due to overly aggressive pace, sequence, and ambition in asana. She offers advice, techniques, observations, practices, and sequences to give teachers and yoga therapists the tools they need to move beyond the popular ideas of “should” on the mat. To safely guide others in asana, especially when people come to the mat for relief from residual effects of acute injuries, chronic pain, and repetitive strain, yoga teachers need to understand what is typical and atypical in terms of posture and movement. Richards offers teachers myriad exercises to address imbalances and strengthen, such as "Tighten the Corset" for deep core training "Forearm Chaturanga/Plank" to develop core strength and stability "Revolved Warrior I with Resistance Band" for core stabilization "Wall-supported Downward-facing Dog" to activate the abdominal muscles and support the lower back and much more This unique book masterfully blends yoga philosophy with practical body knowledge and physical core stabilization skills, so that asana is truly an individualized expression—and what the Yoga Sutras describe as sthira sukham asanam, asana that is steady and comfortable. Yoga Audiobooks Forthcoming in 2024 And we have even more books related to yoga and ayurveda coming out next year from the likes of Brian Hyman, Mary Taylor, Richard Freeman, Kate O'Donnell, Michelle Casandra Johnson, and more. So make sure you sign up for our emails so you do not miss them! Here is a sneak peek at our first 2024 release which you can pre-order now and take advantage of the discount. Paperback | Ebook Recovery with Yoga: Supportive Practices for Transcending Addiction By Brian Hyman Drawn from yoga philosophy and mindfulness, this collection of thirty potent, supportive tools will bolster, inspire, and assist those in addiction recovery. This collection of yoga and mindfulness tools will help support those in recovery from addiction of all kinds. Thirty accessible, pointed teachings offer inspiration, comfort, and solidarity in the moment, helping us cultivate a powerful and purposeful life in recovery and to create a new design for living. Each chapter focuses on a quality—such as vigilance, acceptance, accountability, among others—and delves into how to manifest it in your recovery journey. Brian Hyman, a yoga teacher and recovery activist, understands deeply what people need to maintain sobriety and strengthen recovery—and knows that those who struggle with addiction also often need support with other mental health challenges, like obsession, anxiety, depression. The practices—which include inquiry questions, meditations, awareness exercises, breathing practices, yoga nidra, among others—will quiet the mind in difficult moments, support us as we establish meaningful relationships, and reinforce the power that recovery offers us. He offers resources and additional reading suggestions in the back matter. Hyman uses yogic philosophy, mindfulness teachings, personal anecdotes, and secular wisdom to illuminate each quality and the role it plays in helping us create the life we want.
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A Reader's Guide to Madhyamaka: The Works of the Middle Way
A reader’s guide to Madhyamaka, the Middle Way philosophy of emptiness, from Nagarjuna and Chandrakirti to Prasangika, Svatantrika, and the Tibetan schools.
Learn moreOffer Your Fruit to Interfaith Dialogue
Fostering Spiritual Kinship Reflections from Pamela Ayo Yetunde, author of Casting Indra’s Net For all the wonderful things people think Buddhism is about, I believe Buddhist practitioners remain under-resourced when it comes to interfaith (and by this I also mean interreligious) leadership and dialogue. Many things are said about Buddhism: it’s a world religion, it’s a way of life, it’s a philosophy, it’s a set of practices, it’s a set of ethics and it’s a psychology. People say it’s about mindfulness, meditation, chanting, and compassion. I agree with all these perspectives, and I’d like to add one more—Buddhism is about interfaith dialogue. Even though many non-Buddhists read Pema Chödrön, even though the Dalai Lama publicly engages in interfaith dialogues, even though Thich Nhat Hanh wrote about Buddhist-Christian dialogue, urging Buddhist converts to embrace, rather than mask, their root religious traditions, given the many Unitarian Universalists who practice Buddhism, despite books written by many scholars about Buddhists being engaged with people from other traditions, even though there is a Society for Buddhist-Christian Studies, and the Parliament of the World’s Religions, for all the wonderful things people think Buddhism is about, I believe Buddhist practitioners remain under-resourced when it comes to interfaith (and by this I also mean interreligious) leadership and dialogue. Meeting former Vice President Al Gore at an Interfaith America event brought to light this widening opportunity for engaged Buddhists. I wrote Casting Indra’s Net, using wisdom from Buddhism, Christianity, Judaism, Hinduism, and other traditions, to support the rich dialogical opportunities before us. Are you open to preparing yourself to engage in interfaith dialogue as the Buddha was challenged to do? I met Gore at an Interfaith America panel presentation by Black religious leaders on environmental activism in Washington, D.C. at the Smithsonian National Museum of African American History and Culture. Sixteen years ago, I saw David Guggenheim’s 2006 documentary about Gore’s mission to educate the public about climate change and catastrophe in the documentary An Inconvenient Truth. In 2007, Gore was the co-winner of the Nobel Peace Prize. There I was, all those years later, shaking Vice President Nobel Peace Prize-winning Al Gore’s hand, about to engage in a panel discussion about Black religious leadership on climate change, knowing I have focused much of my religious leadership in pastoral care and counseling and human rights advocacy, feeling somewhat unworthy of the task ahead of me. When our hands touched, my head full of projections of Gore’s stature, global impact, and his “heroic bodhisattva perseverance,” it was as if the warmth of his big heart, through his big hands, melted some of the wax that had built up around my foci. He asked nothing of me, but I felt I needed to confess to him, and I did by saying, “I’ll do better.” He smiled and nodded, and then I thanked him. After the panel discussion, one small change I made right away was to alter the mission for Buddhist Justice Reporter to include environmental justice, then I reflected on a previous conversation I had with climate activist and Loka Initiative Director Dekila Chugyalpa that was reposted by Kristin Barker, co-founder and director of One Earth Sangha. I began to think about Roshi Joan Halifax’s involvement with Jane Fonda and Fire Drill Fridays. Even as I write this essay, parts of Northern California are being hammered by severe and historic storms and flooding while members of the U.S. House of Representatives, a body poised to influence the negotiation of international agreements to reduce greenhouse gas emissions, is bitterly embroiled in a form of mobbery and what I call PTIS, post-traumatic insurrection syndrome. How can we support our wounded Congress to place their healing and our survival as their top priorities? After I reflected on the panel conversation with Black and religiously-intersecting-identified activists (we are complex beings), I remembered many times I’ve been in interfaith dialogues as the only Buddhist practitioner, or many times I’ve heard interreligious panelists where no Buddhist was present. In the epoch we are in, marked in part by xenophobia, white rage, the deadly COVID-19 pandemic, election denial, and a coup attempt, I will proclaim that this is also the epoch for a rise in bodhisattva responses. One such collective response with effective leadership needs to be Buddhists participating in interfaith dialogue regularly and dare I say, religiously. Are you open to preparing yourself to engage in interfaith dialogue as the Buddha was challenged to do? Right Listening involves humility, curiosity, the ability to try on different perspectives, an appreciation for difference, a love of wisdom, respect, and an attitude of non-harm and non-defensiveness. It is said that after Siddhartha Gautama experienced enlightenment, he contemplated teaching others (who of course weren’t Buddhist) what he had learned on his six-year journey into a dangerous self-abnegating asceticism that led him to eventually proclaim the Middle Way. As he contemplated whether he could teach others what he learned, he thought about the nature of being human and doubted his ability to teach when so many people are unwilling or unable to learn difficult concepts. He felt he had two choices: retreat from humanity forever to practice alone, or engage in the futility of teaching dull-witted folks. Can you imagine being caught in a bind like this? While paralyzed in the dilemma, a heavenly figure reached out to the Buddha to assure him that there were indeed people who would understand what he wanted to teach. The Buddha had faith that this deity knew more about humanity than he did, and it was his faith that led him out of the bind. Two-thousand and six-hundred years later, Buddhism is a world religion with legions of students and teachers worldwide. Now here’s the tricky part. Interfaith dialogue requires speech (and Buddhists know a lot about Right Speech), but this kind of “dialogue” may be more about listening, Right Listening. But what is Right Listening? As a pastoral counselor, I listen to others regardless of their worldviews and because of their worldviews. For purposes of interfaith dialogue, I suggest that Right Listening involves humility, curiosity, the ability to try on different perspectives, an appreciation for difference, a love of wisdom, respect, and an attitude of non-harm and non-defensiveness. I know that our differences alone do not require a pre-emptive strike against another and when this non-defensiveness and non-offensiveness is perceived, people are more inclined to reveal their authentic selves. Gore evoked in me an authentic expression of regret and commitment, he listened, and I acted. We should be in a dialogue with each other, for the well-being of us all, despite any aversion we may have to our root tradition or people who don’t think like us. When I think about meeting Gore and then later in the year our current Vice President Kamala (which means “lotus flower”) Harris, whose mother was a Hindu dharma practitioner, I think about the good that can come and needs to come right now from leaders inspired by care for others, informed by Right Listening and Right Speech. This epoch is also marked with a Christian nationalism no doubt fueled by climate change, as proof of an apocalyptic prophecy that should not and thus cannot be interrupted by mere mortals. We should be in a dialogue with each other, for the well-being of us all, despite any aversion we may have to our root tradition or people who don’t think like us. Why? Our problems are too big to solve by one perspective alone, and that includes a Buddhist perspective. In many Buddhist traditions, at the end of our time in sangha, we “dedicate the merit” of our practice. If Buddhists continue to talk mostly amongst ourselves because that is what’s most comfortable, then we eat the fruits of our practice just for our own nourishment. Eventually all that fruit just turns to a poisonous sugar. Perhaps in these times, when opportunities for dialogue are opening up and people are looking for Buddhists to participate, we can think about offering the merit of our practices to those in need of deeper connection across our differences, then we offer ourselves, our very bodies, as merit in the cornucopia of worldviews. I can hardly think of anything more delicious. Related Books PAMELA AYO YETUNDE, J.D., Th.D. is a Community Dharma Leader in the Insight Meditation tradition. She teaches pastoral care and counseling and has taught at University of the West, United Theological Seminary of the Twin Cities, and Upaya Institute and Zen Center. Ayo has written for Buddhadharma, Lion’s Roar, Religions, and Buddhist-Christian Studies. She is the author of Object Relations, Buddhism and Relationality in Womanist Practical Theology and Buddhist-Christian Dialogue, U.S. Law, and Womanist Theology for Transgender Spiritual Care.
Learn moreYoga Books in 2022
See our other Year in Review Guides: Theravada/Pali/Insight | Zen and Chan | Tibetan Buddhism Yoga | Personal Development | Kids Books Receive a 30% discount on these titles through January 2nd using code 2022YE at checkout We are very happy to share with you a look back at our 2022 releases in yoga including asanas, philosophy, history, and more. Jump to: Books | Audiobooks | Forthcoming Books Books Released in 2022 Paperback | Ebook Moon Path Yoga: Kundalini Practices and Rituals for Women to Align with the Lunar Cycles By Sierra Hollister Experience the powerful, revitalizing, feminine “lunar” energy at the heart of Kundalini yoga practice, through this beautifully-illustrated guide with over 170 asana, pranayama, mantra, and meditations for practitioners of all levels. One of the oldest forms of yoga, Kundalini Yoga is a timeless tradition that includes powerful, specific teachings for anyone identifying as female. These “lunar” practices not only support well-being, health, and vitality through every stage of life, but also awaken and enhance Shakti—the divine feminine, creative life force. Sierra Hollister helps women discover their unique moon cycle and offers specific sequences (kriya) for daily life, for mothering, for sexuality and relationships—as well as practices, breathing exercises, mudra, mantra, and recipes to provide support and balance. Moon Path Yoga offers a comprehensive lunar rhythm practice that allows women of any age to awaken their innate divine feminine energy. llustrated with over 125 color photos, this guide includes: Practice for Radiance, Vitality, and Grace Gestating: A Prenatal Sequence Meditation for a Calm Heart Meditation for Couples Sequence to Relieve PMS—or to Slow Down and Experience Gratitude Paperback | Ebook Yoga by the Numbers: The Sacred and Symbolic in Yoga Philosophy and Practice By Richard Rosen Numbers play a meaningful role in the philosophy of many spiritual traditions—and yoga is no exception. For example, the number one is the quintessential yoga number, representing unity and wholeness; number two sometimes stands for cooperative effort and other times for conflict; and there are twelve different names for the mantra OM, each one revealing a different aspect of this root sound. With his distinctive blend of knowledge and humor, Richard Rosen unpacks the fascinating significance that numbers hold in the philosophy of yoga. He weaves stories and practices throughout, offering readers a hands-on way to explore the importance of numbers in their own practice. He covers the numerical aspects of Indian philosophy, the subtle body, Shiva and Shakti, hatha yoga, preliminary and main practices, mantra, a lots more. Paperback | Ebook Yoga for Times of Change: Practices and Meditations for Moving Through Stress, Anxiety, Grief, and Life’s Transitions By Nina Zolotow Stay calm, steady, and composed through the ups and downs of life with yoga poses, relaxation techniques, meditations, and lessons on how to manage stress, grief, anxiety, and life’s transitions. Yoga was originally designed to make you calmer, steadier, and more content, not just stronger and healthier. This guide offers many ways you can use yoga as a healthy coping mechanism when you’re confronted with the physical, emotional, and mental changes that life brings us. It includes both ancient and modern techniques, including yoga poses, breathing practices, relaxation, mantras, and meditation, that allow you to return yourself to balance when you’re experiencing challenges, and to fortify yourself for the future. Nina Zolotow covers myriad topics related to change, including stress, anxiety, depression, anger, grief, being present, making peace with change, how to practice yoga when you’re experiencing physical changes, and how to practice meditation, breath practices, and yoga on your own, among others. Become more comfortable with life’s ups and downs by learning to live your everyday life the yogic way. Paperback | Ebook The Encyclopedia of Yoga and Tantra: Over 2500 Entries on the History, Philosophy, and Practice By Georg Feuerstein The ever-increasing popularity of Yoga and related practices makes a desktop reference like this indispensible. With over twenty-five hundred entries and extensive illustrations, this encyclopedia of key terms from the Yoga and Tantra traditions combines comprehensiveness with accessibility. Acclaimed Yoga scholar Georg Feuerstein has arranged and written entries in a manner that will inform rather than overwhelm the everyday reader, while at the same time it offers valuable references for professional researchers and historians of religion. This new edition includes information about contemporary Yoga teachers and also provides fuller descriptions and illustrations of Yoga poses and additional cross references. Entries include: Descriptions of the many yogic āsanas The major and minor texts and scriptures Detailed discussions of the different forms of Yoga, including Bhakti, Hatha, and Jnāna The numerous gods and goddesses of Tantric tradition All the most essential names in Yoga and Tantra, from ancient adepts such as Patanjali and Shankara to modern masters like B.K.S. Iyengar and Krishnamacharya And much more . . . Paperback | Ebook The Parent’s Complete Guide to Ayurveda: Principles, Practices, and Recipes for Happy, Healthy Kids By Jayarajan Kodikannath andAlyson Young Gregory The traditional holistic health system of Ayurveda offers a wealth of effective lifestyle advice and remedies for the whole family. The Parent’s Complete Guide to Ayurveda is an accessible primer to pediatric Ayurveda, with simple, commonsense dietary, herbal, and self-care practices to both address various ailments and promote vibrant health and well-being in children ages 3–16. Dr. Jayarajan Kodikannath, an Ayurvedic specialist, and Alyson Young Gregory, an Ayurvedic health counselor and educator, provide a wellness roadmap that parents can tailor to their children’s individual mind-body type, known as prakriti. This book first gives parents the tools to determine their child’s prakriti and then offers customized everyday diet and lifestyle guidelines based on traditional Ayurvedic principles for a healthy body and mind, including yoga, meditation, breathing practices, and daily wellness routines. The advice offered in this book includes: How to prevent and manage common ailments and disorders with diet and home remedies How to encourage healthy habits around sleep, diet, exercise, and screen time Easy-to-make tonics, teas, and soaks to alleviate a number of conditions, including tummy aches, stress, colds, insomnia, sluggishness, and dehydration Ayurvedic perspectives on digestive, metabolic, respiratory, and emotional disorders prevalent in children today Audiobooks on Yoga Audiobook Living the Sutras: A Guide to Yoga Wisdom beyond the Mat By Kelly DiNardo and Amy Pearce-Hayden In its highest form, yoga is a practice for your body and your mind. Living the Sutras brings the wisdom of classical yoga philosophy into your life in an accessible and relevant way. The Yoga Sutras, a foundational text of yoga philosophy and practice, written by the guru Patanjali over two thousand years ago, are made up of 196 aphorisms that offer potent teachings on how to deal with loss and pain, and guidance on how to lead a healthy and fulfilling life. Kelly DiNardo and Amy Pearce-Hayden offer an entrée to this yoga training for the mind and spirit by introducing a sutra or group of sutras on a related theme, providing a brief commentary, and writing prompts to allow you to reflect on and apply the meaning of the sutras to your life. The book is at once an introduction to the classical philosophy, a quick guide for students and teachers, and an active self-study that helps you to engage with yoga wisdom in a deeply personal way. Shambhala Publications · Living The Sutra - Sample Forthcoming in 2023 And we have even more works on yoga coming out in 2023. So make sure you sign up for our emails so you do not miss them! Here is a sneak peek at our first 2023 release which you can pre-order now and take advantage of the discount. Paperack| Ebook The Essential Guide to Trauma Sensitive Yoga: How to Create Safer Spaces for All By Lara Land An essential manual for yoga teachers and students to create a trauma-sensitive practice that benefits and supports all—and alienates no one. People are turning to yoga for its stress-reducing practice and transformative philosophy. But for those who have a trauma history, the practice can be triggering. The Essential Guide to Trauma Sensitive Yoga offers an inclusive approach to yoga for teachers and students of all ages and abilities, especially those who have experienced trauma. Some of the themes covered include: How do the impacts of trauma show up in yoga spaces Suggested language for shifting power to the practitioner How to create an environment conducive to healing How to practice or teach poses in a way that includes all And much more This book is beautifully illustrated with 260 photos of poses and sequences, modeled by trauma survivors who share stories of how yoga helps them heal. Land works with people of all ages, from young children to seniors, who are coping with a range of traumas including physical, emotional and sexual abuse, homelessness, genocide, and incarceration. She is a passionate advocate for making the benefits of yoga and mindfulness available to all.
Learn morePositive Interventions Through Yoga Practices
Positive Interventions Through Yoga Practices An excerpt from Yoga for Times of Change by Nina Zolotow. POSITIVE INTERVENTIONS FOR PAINFUL EMOTIONS In positive psychology, taking steps to regulate your emotions and increase your own well-being is called making “positive interventions.” Sandy Blaine, a positive psychology expert as well as a longtime yoga teacher, says that positive interventions offer us some control over our own emotional states and may help us “ride emotional waves” more skillfully rather than simply reacting. And she says that yoga offers many different options for making positive interventions. Yoga poses in particular can have a strong effect on your moods and emotions. I myself have been using my asana practice to regulate my emotions for around twenty years now, finding supported inverted poses very helpful for anxiety and backbends very helpful for mild depression. Although there are some general principles regarding the way that specific categories of poses will affect you—for example, that standing poses and backbends are generally stimulating and that inverted poses and forward bends are generally calming—the way a given pose will affect you as an individual may differ from the way it affects someone else. So in this chapter I’ll provide a variety of suggestions for types of poses that could be helpful for anger, anxiety, and depression, and you can experiment to find out what works for you. Yoga breath practices can also have strong effects on your moods and emotions. Calming breath practices can quiet your mind, slowing down the racing thoughts you can experience due to anger, fear, and anxiety. Balancing practices can be mildly calming or mildly stimulating, bringing you a feeling of stability. Stimulating practices may help energize you physically when you’re feeling lethargic. See chapter 7 for complete information on how these practices work and when to choose which one. Because we’re all different, however, what works for one person may not work for another. So even though I have some specific suggestions below for the three different basic emotions, finding the best positive interventions for you will always be a matter of experimenting and observing. Supported poses where you are facing the floor, such as Supported Child’s pose and Prone Savasana, can make you feel safe and comforted. And if anxiety is making you feel fatigued, these and other restorative poses can provide deep rest. HOW TO PRACTICE FOR EMOTIONAL WELL-BEING During a period when you’re experiencing anger, anxiety, or depression, it can be especially helpful to regularly practice yoga that specifically addresses what you’re going through. This usually means practicing yoga at home instead of, or in addition to, attending a class or practicing with a video. So if you don’t yet regularly practice yoga at home, consider starting, even if for only very short sessions of fifteen to twenty minutes, perhaps three days a week. And if you do practice at home already, consider practicing six days a week, even if only for very short sessions, during particularly difficult times. It may be challenging to begin a home practice when you’re not already in the habit or to start practicing more often, but taking this important step to help yourself can be very empowering! You’ll soon discover that there are healthy and safe things you can do to move yourself back toward emotional balance whenever you need to. POSITIVE INTERVENTIONS FOR ANGER AND RESENTMENT Dr. Lynn Somerstein told me that one winter day when she was walking down the street with her husband, her husband slipped and landed on top of her, breaking her ankle so badly that her foot was dislocated. He was unharmed. On her way to the hospital, she lay on the stretcher feeling like “the lowliest squashed worm.” Later she realized that beneath her depression was strong anger at her husband. She said, “I was enraged and thought I might stay that way, but I didn’t want to lose the relationship. I knew I had to forgive him.” She said what helped her was “Pausing, feeling, accepting. Meditating. Chair yoga at first, then simple yoga on the mat.” The best positive interventions for anger will vary from person to person, depending on your particular situation, yoga experience, and personal preferences. Charissa Loftis says that she learned to use gentle yoga to “dissipate” the uncomfortable physical sensations her anger caused—the “hot boil” in her torso and face. Making herself more physically comfortable allowed her to feel the anger fully and to then let go of it more quickly than she had in the past. On the other hand, Iyengar Yoga teacher Jarvis Chen says that for some people active, full-body poses that engage all the large muscles of the body “can help the body to meet the energy of the mind and process the excess energy of anger.” So you’ll need to personalize your own approach by trying different strategies to see which work best for you. But in general, the poses and practices that people who have ongoing anger may find helpful include: Standing poses. These poses can be grounding and help you burn off some of the excess energy that anger can cause. Inverted poses. These are good for lowering your stress levels, which can tamp down the fight-flight-or-freeze response when you’re too worked up for quieter practices. Inverted poses with head support, such as Supported Standing Forward Bend, Supported Wide-Legged Standing Forward Bend—and even Headstand (Sir-sasana) and Shoulderstand (Salamba Sarvangasana) if you practice them—may be especially cooling for anger. Demanding poses. Poses that fully engage your body, such as Downward-Facing Dog pose, Standing Forward Bend, and even Handstand (Adho Mukha Vrksasana) take you into the present moment and can interrupt the cycle of angry thoughts you are caught up in. Gentle mini vinyasas. Moving in and out of gentle poses with your breath, as you do in Cat-Cow pose and a Bridge pose vinyasa, engages your mind and body while avoiding the stimulation some more vigorous practices can cause. Charissa told me that for her, moving with her breath was a “nice way to pull my thoughts out of ‘the story’ associated with the anger.” Calming breath practices. If and when you’re able to sit still, calming breath practices can reduce your stress levels and quiet your mind. See Breath Practices for Self-Regulation on page 191 for more information. There are also some poses and practices to consider avoiding when you’re feeling angry. To start, Dr. Somerstein recommends that if you find a particular style of yoga stokes your anger, you should stay away from it. Other practices and poses you might want to avoid include: Stimulating breath practices. Some yogic breath practices actually stimulate your nervous system rather than calming you, and these stimulating practices could increase your anger. See chapter 7 for more on these practices. Frustrating poses. Poses that cause a lot of frustration or that you just dislike for whatever reason could increase your anger. Poses that cause brooding. Poses where you turn inward, such as forward bends, or restorative poses where you feel like you are being left alone with your thoughts can cause some people to ruminate. If you have that experience and the pose increases your anger rather than reducing it, skip it for now. Not all yogic breath practices are calming, and some forms actually stimulate your nervous system, which could increase your anxiety. POSITIVE INTERVENTIONS FOR FEAR AND ANXIETY By chance I had two private students at the same time who were experiencing anxiety and panic attacks. Their life circumstances were very different as were their symptoms, so the programs I designed for them ended up being very different as well. The first student’s mother had recently died, after she had been at her mother’s bedside in the hospital for weeks, and her panic attacks came when she was in bed in the middle of the night. After experimenting, we decided that the best technique for heading off a full-blown panic attack would be a breath practice where she consciously extended her exhalation. Although even just breath awareness can help with a panic attack or anxiety, having a specific exercise to do helped her focus more on her breath instead of just “watching” it. She later reported back to me, “The breathing has totally helped me, and it even helped me during the day when I was starting to freak out at a restaurant!” For long-term relaxation, Legs Up the Wall pose was the supported inverted pose that suited her best. Since she was very active already with ballet lessons and wasn’t a regular yoga practitioner, we decided that a mini practice of this one pose for ten to twenty minutes a day would be the best approach for her. The second student had recently moved away from family and friends to go to graduate school. Her panic attacks came in the daytime, when she was fully awake and getting ready to face her day. She didn’t want to try breath work because the thought of staying still to practice it made her feel even more anxious! Because she was hyper and restless, we decided she should try an active asana practice in the morning to head off the anxiety, followed by a short session of stress management with Supported Bridge pose, her supported inverted pose of choice, to reduce overall stress levels. Because the best positive interventions for fear and anxiety will vary from person to person, you’ll need to personalize your own approach by trying different strategies to see which works best for you. But in general, the poses and practices that people with anxiety and fear may find helpful include: Supported Prone poses. Supported poses where you are facing the floor, such as Supported Child’s pose and Prone Savasana, can make you feel safe and comforted. And if anxiety is making you feel fatigued, these and other restorative poses can provide deep rest. Forward bends. Standing and/or seated forward bends can feel safe and quieting when you’re anxious. There are some who find the classic versions of these poses challenging or unpleasant, but there are many ways to make forward bends accessible and even comfortable for most people, some of which are included in Calming Practice for Fear or Anxiety on page 113. So give these variations a try. Supported inverted poses. These poses are particularly beneficial for anxiety because the physical orientation of the poses triggers the relaxation response, and concentration isn’t as essential. They may also feel easier for you to practice than quieter forms of relaxation. Calming breath practices. If and when you’re able to sit still, calming breath practices can reduce your stress levels and quiet your mind. They may also be useful for heading off a spike in anxiety if you feel an attack coming on because they bring you into the present moment while also quieting your nervous system. See Breath Practices for Self-Regulationon page 191. Standing poses. These poses can be grounding and help you burn off some of the excess energy that anxiety can cause. Moving with your breath. Practicing gentle vinyasas, where you slowly move in and out of poses with your breath, can take you out of your anxiety and into the present moment and can uplift you emotionally when you’re feeling overwhelmed. Stretching your hip joints. In general, releasing physical tension as described under Coping Skill 6: Releasing Physical Tension by Stretching on page 48 can make you feel calmer as well as physically comfortable. Dr. Somerstein says that for anxiety and fear, stretching your hip joints in particular releases “stored bound energy,” which might provide some relief. Hip openers include any standing poses or seated and reclined stretches where you take one leg out to the side, behind you, in front of you, or across the midline of your body. There are some poses and practices you should consider avoiding when you’re feeling anxious. In general, Dr. Somerstein recommends avoiding power or flow yoga when you’re anxious because, she says, you can get swept up in a fast, difficult routine that might wind you up instead of down, and you might even get hurt. Other suggestions include: Stimulating breath practices. Not all yogic breath practices are calming, and some forms actually stimulate your nervous system, which could increase your anxiety. See Breath Practices for Self-Regulation on page 191 for more information. Stimulating poses and practices. Some challenging poses, deep backbends, and vinyasas that include jumping or moving quickly between poses can also raise stress levels and increase anxiety. Poses that feel unsafe. Poses where you are supine (lying on your back), are tied up with a yoga strap, or have your eyes closed can make you feel vulnerable and increase anxiety. The same is true for poses that scare you, such as full inversions or deep backbends. So, as you practice any of the sequences in this book or any other sequences, whether in a class or on your own, be aware of how poses and practices affect you. If they’re not working for you at this time, find an alternative. Meditation. Although meditation is considered to be “calming,” if you’re feeling anxious, sitting alone with your thoughts could cause a downward spiral and make you feel worse. And Dr. Somerstein says that starting a practice on your own, especially when you’re feeling anxious, is actually a bad idea. But if you already have a regular meditation practice and feel that the practice is helpful for your anxiety, then, of course, it’s safe for you to continue practicing. Share Related Books Nina Zolotow is a certified yoga teacher as well as a longtime yoga writer. She teaches workshops and series classes on yoga for emotional well-being, stress, better sleep, cultivating equanimity, and healthy aging. Zolotow is the editor-in-chief of the Yoga for Healthy Aging Blog and is the coauthor of Yoga for Healthy Aging (with Baxter Bell) and Yoga and Moving toward Balance (both with Rodney Yee).
Learn moreFree Download | Live Your Yoga
6 Free Exercises to Cultivate Abundance & Joy Cultivate greater abundance and joy with 6 free practices and reflections from Live Your Yoga by Kelly DiNardo and Amy Pearce-Hayden. This practice deck allows you to apply the wisdom of the Yoga Sutras on and off the mat to create a holistic practice that will support you in mind, body, and spirit. This offering includes two themes from the deck—Abundance and Joy—with three corresponding practice prompts for each theme: The Explore prompts inspire you to break the cycle of limiting beliefs and let go of resistance; The Connect prompts offer tangible practices such as Breath Retention and Half Moon Pose to ground you in your life and find fullness in the present moment; The Replenish prompts provide mindfulness and meditation exercises to help you establish a renewed connection to abundance and joy. You can pick a single card or put together a small practice. However you choose to use these cards, your creativity is a welcomed and encouraged part of the process. CLICK HERE TO DOWNLOAD YOUR 6 FREE PRACTICE CARDS FROM LIVE YOUR YOGA. Related
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