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 LessonsBeginner’s FlowFirst Class FactsLearning Diaphragmatic BreathingBenefits of YogaSoftening the EdgesBody TensionLengthening the ExhalationDefining Ha and ThaSetting an IntentionChapter 2. Breathing PracticesSmiling Breath VinyasaTwo-to-One BreathingThree-Part ExhalationUjjayi BreathNadi ShodhanaOpening the Left ChannelChapter 3. AsanaStepping Stone VinyasaFeetForward BendsBackbendsTwistsHeadstandAsana and AcceptanceAsana and PeaceSequencing a ClassChapter 4. Salutations in MotionSurya Namaskara (Sun Salutation)Chandra Namaskara (Moon Salutation)Star SalutationEarth SalutationSalutation to the SelfChapter 5. PranaWave VinyasaHolding On to PranaFeeling the FlamePrana and the Focused MindStoring PranaChapter 6. PranayamaWhat Is Pranayama?Benefits of PranayamaWorking With Ha and ThaBoosting the Immune SystemChapter 7. MotivationMotivation in MotionMoving ForwardMorning Gratitude MeditationEnergy Is Your IdentityTransformationReframingChapter 8. YamasYama 1: AhimsaYama 2: SatyaYama 3: AsteyaYama 4: BrahmacharyaYama 5: AparigrahaChapter 9. NiyamasNiyama FlowNiyama 1: SauchaNiyama 2: SantoshaNiyama 3: TapasNiyama 4: SvadhyayaNiyama 5: Ishvara PranidhanaChapter 10. ChakrasChakra FlowChakra 1: MuladharaChakra 2: SvadhisthanaChakra 3: ManipuraChakra 4: AnahataChakra 5: VisuddhaChakra 6: AjnaChakra 7: SahasraraChakras and the Five TibetansChapter 11. MindfulnessVinyasa for AwakeningMindfulness: The Core of PracticePaying AttentionDharanaMindfulness of GratitudeHoliday GratitudeMindful EatingChapter 12. Lessons of the Heart CenterHeart Center VinyasaAnjali Mudra: NamasteSeeds of LoveExpanding the HeartReversing Negative EmotionSelf-LoveChapter 13. EmotionsEmotional Effects of AsanaFrustration in the BodyEmpowerment of ChangeThe Only Constant Is ChangeFearLetting GoClinging to HappinessPatienceChapter 14. WorkshopsSpring Cleaning Yoga DetoxThe Joy of BackbendsYoga for Absolute BeginnersIntroduction to MeditationTransformational BreathChapter 15. Yoga for Special PopulationsYoga for KidsYoga for PregnancyYoga for SeniorsYoga for AthletesChair YogaChapter 16. Practices for Home and OfficeDesign a Practice to Support Your NeedsObstacles to PracticeKeeping Your Home Practice Interesting8 Minutes to Awesome10-, 20-, and 60-Minute Home PracticesBusting Through AnxietyBedtime YogaGood Morning Bed YogaChair Yoga at WorkChapter 17. Guided RelaxationBe a CorpseExpanding the LightFavorite PlaceDark CloudJourney Through the ChakrasSilent 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