Motivational Yoga

Nancy Gerstein has studied yoga for over 40 years. She is also a certified hatha yoga teacher with the Himalayan Institute of Yoga Philosophy and Science. 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 emphasising the systematic integration of yogic philosophy into daily living. She is a member of the International Association of Yoga Therapists and Yoga Alliance.

Chapter 1. Beginning Lessons Beginner's Flow First Class Facts Learning Diaphragmatic Breathing Benefits of Yoga Softening the Edges Body Tension Lengthening the Exhalation Defining Ha and Tha Setting an Intention Chapter 2. Breathing Practices Smiling Breath Vinyasa Two-to-One Breathing Three-Part Exhalation Ujjayi Breath Nadi Shodhana Opening the Left Channel Chapter 3. Asana Stepping Stone Vinyasa Feet Forward Bends Backbends Twists Headstand Asana and Acceptance Asana and Peace Sequencing a Class Chapter 4. Salutations in Motion Surya Namaskara (Sun Salutation) Chandra Namaskara (Moon Salutation) Star Salutation Earth Salutation Salutation to the Self Chapter 5. Prana Wave Vinyasa 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 Boosting the Immune System Chapter 7. Motivation Motivation in Motion Moving Forward Morning Gratitude Meditation Energy Is Your Identity Transformation Reframing Chapter 8. Yamas Yama 1: Ahimsa Yama 2: Satya Yama 3: Asteya Yama 4: Brahmacharya Yama 5: Aparigraha Chapter 9. Niyamas Niyama Flow Niyama 1: Saucha Niyama 2: Santosha Niyama 3: Tapas Niyama 4: Svadhyaya Niyama 5: Ishvara Pranidhana Chapter 10. Chakras Chakra Flow 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 11. Mindfulness Vinyasa for Awakening Mindfulness: The Core of Practice Paying Attention Dharana Mindfulness of Gratitude Holiday Gratitude Mindful Eating Chapter 12. Lessons of the Heart Center Heart Center Vinyasa Anjali Mudra: Namaste Seeds of Love Expanding the Heart Reversing Negative Emotion Self-Love Chapter 13. Emotions Emotional Effects of Asana Frustration in the Body Empowerment of Change The Only Constant Is Change Fear Letting Go Clinging to Happiness Patience Chapter 14. Workshops Spring Cleaning Yoga Detox The Joy of Backbends Yoga for Absolute Beginners Introduction to Meditation Transformational Breath Chapter 15. Yoga for Special Populations Yoga for Kids Yoga for Pregnancy Yoga for Seniors Yoga for Athletes Chair Yoga Chapter 16. Practices for Home and Office Design a Practice to Support Your Needs Obstacles to Practice Keeping Your Home Practice Interesting 8 Minutes to Awesome 10-, 20-, and 60-Minute Home Practices Busting Through Anxiety Bedtime Yoga Good Morning Bed Yoga Chair Yoga at Work Chapter 17. Guided Relaxation Be a Corpse Expanding the Light Favorite Place Dark Cloud Journey Through the Chakras Silent Chanting

"Motivational Yoga offers wise and practical words for teachers, reminding us that we are all students, we all need to breathe, and we all need yoga! It's a wellspring of resources and guidance for yoga teachers, both new and experienced. The consistent sections like Motivation Off the Mat, Wise Words, and Teacher Tips will support yoga teachers in creating a full lesson around each topic." -Julie Chavanu, Founder of Yoga Tree Consulting and Creator of Yoga Trainers Workshop "Nancy Gerstein helps us look more deeply within the physical postures, outlining the mental and spiritual benefits in accessible, relevant ways. Motivational Yoga is a perfect resource for us all, with inspiration and guidance for every level of practice." -Elena Brower, Best-Selling Author of Practice You and Art of Attention "Yoga is a deeply personal practice that invites us into our inner selves and the swirling world of emotions. Ancient to modern yoga practices give us the tools for transforming these feelings into clarity, moving from what might at times seem chaotic to a more balanced and joyful life. In Motivational Yoga, Nancy Gerstein shows us the way, offering a clear philosophical framework and a set of practices that are adapted to different needs and conditions. I highly recommend this wonderful book to anyone interested in the deeper purposes of yoga for making this life better." -Mark Stephens, Author of Yoga Therapy and Teaching Yoga "A must-have for every yoga teacher. As yoga teachers, we are not here to guide movement so much as to inspire healthy living. This book is a yoga toolbox, packed with pearls of wisdom that can be shared with all yoga populations. I have never come across a more comprehensive, yet user-friendly, resource for yoga. Highly recommend to teachers and students alike." -Jenn Bodnar, Editor in Chief of Yoga Digest "If you are a yoga teacher or a serious student of yoga, you need go no further for inspiration. This beautifully written book is a profound exploration of how yoga transforms us on every level, and Nancy Gerstein guides us in that transformation. There is deep wisdom here, gleaned from one who has lived her practice, as ever the open-minded student, always the compassionate teacher. Gerstein offers posture sequences and yoga breathing with stunning metaphorical language that will help teachers lead life-changing classes and workshops. Her authenticity and love shine through on every page." -Amy Weintraub, Founder of LifeForce Yoga and Author of Yoga for Depression and Yoga Skills for Therapists "Nancy Gerstein is both ready and willing to share her extensive wisdom, experience, and insight with yoga teachers seeking a lifelong practice and profession. In Motivational Yoga: 100 Lessons for Strength, Energy, and Transformation, Nancy offers a user-friendly practice with tips for teachers as well as powerful suggestions to increase the readers' motivation in all areas of life. This must-read guide is suitable for yoga teachers of all levels of experience." -Felicia Tomasko, Editor in Chief of LA Yoga and President and Editorial Director at Bliss Network