CONTENTS
Preface 6
HUMAN
ANATOMY 8
Cell to system 10
Skeletal system 12
Muscular system 18
Nervous system 22
Endocrine system 28
Respiratory system 30
Cardiovascular system 34
Lymphatic system 36
Digestive system 38
Urinary system 40
Reproductive system 41
THE ASANAS 42
SEATED ASANAS 44
Accomplished Siddhasana
46
Bound Angle Baddha
Konasana
50
Cat Marjaryasana 54
Cow Bitilasana 56
Cow Face Gomukhasana 60
Side Bend Parivrtta
Janu Sirsasana
64
Seated Twist Ardha
Matsyendrasana
68
Child’s Pose Balasana 72
Camel Ustrasana 76
King Pigeon Eka Pada
Rajakapotasana
80
STANDING ASANAS 84
Mountain Tadasana
86
Forward Fold Uttanasana 90
Senior Editor Ruth O’Rourke-Jones
Senior Designer Clare Joyce
Editor Alice Horne
US Editor Karyn Gerhard
Senior Art Editor Karen Constanti
Design assistance Philippa Nash,
Louise Brigenshaw
Editorial Assistant Megan Lea
Senior Jacket Creative Nicola Powling
Jacket Co-ordinator Lucy Philpott
Pre-production Producers
Heather Blagden, Tony Phipps
Production Controller Igrain Roberts
Creative Technical Support Sonia Charbonnier
Managing Editor Dawn Henderson
Managing Art Editor Marianne Markham
Art Director Maxine Pedliham
Publishing Director Mary-Clare Jerram
Illustrations Arran Lewis
First American Edition, 2019
Published in the United States by DK Publishing
345 Hudson Street, New York, New York 10014
Copyright © 2019 Dorling Kindersley Limited
DK, a Division of Penguin Random House LLC
Text copyright © Ann Swanson 2019
19 20 21 22 23 10 9 8 7 6 5 4 3 2 1
001–310296–Jan/19
Health warning All participants in tness
activities must assume the responsibility for
their own actions and safety. If you have any
health problems or medical conditions, consult
with your physician before undertaking any of
the activities set out in this book. The
information contained in this book cannot
replace sound judgment and good decision
making, which can help reduce risk of injury.
All rights reserved. No part of this publication
may be reproduced, stored in or introduced
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without the prior written permission of the
copyright owners. Published in Great Britain
by Dorling Kindersley Limited
A catalog record for this book is
available from the Library of Congress.
ISBN: 978-1-4654-7935-8
Printed and bound in China
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Chair Utkatasana 94
Crescent Lunge
Anjaneyasana
98
Warrior II
Virabhadrasana II
102
Warrior III
Virabhadrasana III
106
Tree Vrksasana 110
Dancer Natarajasana 114
Triangle Trikonasana 118
INVERSION ASANAS 122
Downward-Facing Dog
Adho Mukha
Svanasana
124
Headstand Sirsasana 128
Half Shoulderstand
Ardha Sarvangasana
132
Bridge Setu
Bandhasana
136
Wheel Urdhva
Dhanurasana
140
FLOOR ASANAS 144
Crow Bakasana
146
Plank Kumbhakasana 150
Side Plank
Vasisthasana 154
Cobra Bhujangasana
158
Locust Salabhasana 162
Supine Leg Stretch Supta
Padangusthasana
166
Supine Twist Supta
Matsyendrasana
170
Q&AS 174
Joints and exibility 176
Spinal care 178
Life stages 180
Meditation 184
Savasana 186
Stress 188
The brain and mental
well-being
192
Chronic pain 194
Yoga therapy 196
Transformation 198
On the frontiers of
science
200
Cautions 202
Glossary 206
Index 208
Bibliography 214
About the author and
acknowledgments
216
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