Contents

1
 03 15

Meet Donna Farhi A Brief History of

Donna’s restorative approach to yoga is for
everybody (and every body)
Yoga in the West
The modern ubiquity of yogic exercise has
strong (and long-standing) intellectual roots
08

17

Yoga 101
A guide to the basics, from various disciplines
and core philosophies to common sayings
Basic Poses
18 Easy Seated Pose
19 Mountain Pose
09
20 Forward Fold & Half Forward Fold
21 Downward Facing Dog

Glossary
22 Low Lunge & High Lunge
23 High Plank
24 Low Plank
The beliefs, practices, and ideas you may 25 Cobra
encounter in yoga 26 Upward Dog
27 Side Angle Pose
28 Warrior 1 & Warrior 2
29 Triangle Pose
11 30 Revolved Triangle Pose
31 Staff Pose
32 Corpse Pose

Get Into Gear These practices are being done by trained professionals in a
Common yoga props (and clever DIY controlled environment. Consider any preexisting conditions that
alternatives) you have, and do or do not do the poses accordingly.

13 33

Private Practice The Last Word

Which yoga should you follow? It’s a deeply Seminal texts to expand your yoga practice
personal choice beyond the mat

2
 MEET
DONNA
FARHI

Donna’s restorative approach

to yoga is for everybody
(and every body)

3
P
erhaps the most striking increase their flexibility and balance. ments during her four decades study-
thing about yoga is the di- Some are seeking respite from physi- ing and teaching yoga, the practice
versity of its practitioners. It cal pain, or solace during difficult pe- has alternatively inspired, challenged,
includes people of all gen- riods. Others simply want a way to and comforted her. It all began after
ders and ethnicities, fitness levels and feel more connected to themselves her family moved from Southern Cal-
spiritual beliefs, ages and abilities. and to those around them. ifornia, where Donna was born, to
Their reasons for pursuing yoga are Donna Farhi understands all of New Zealand, when she was 10.
equally as diverse. Some are hoping to these motivations. At different mo- “I found myself in a foreign coun-

4
try with no…friends, completely
alone. It was a devastating time for
our family,” she says. “My mother did
not cope well with the move. I came
home from school one day to discov-
er that my mother had tried to take
her life. And that moment changed
the trajectory of my entire life.”
The turmoil had a serious impact
on Donna’s health and well-being,
too. By the time she was 13, her hair
had started falling out in clumps.
She didn’t feel safe at home or at
school—until she happened to take
an elective yoga class.
“I remember that class as this
pivotal moment of feeling suddenly
calm,” she says. “I hadn’t felt calm
or safe or okay in myself in a long
time. It was such a revelation, be-
cause I could conjure up this feeling
of calm through doing something as
simple as a movement...and linking
it with my breath.”
Yoga offered an escape, a solitary
activity that could be done in her
bedroom, and she began practicing
habitually at the age of 16. The physi-
cal benefits also complemented her
primary area of study—contempo-
rary dance—which brought her joy
during her teenage years. But by her
early 20s, that joy was fading, and
Donna says she struggled to find the
same connection in other pursuits.
She was also suffering from back
pain. She let go of dancing at 23 and
decided to seek out the best yoga
teacher she could find: Judith La-
sater, the legendary Bay Area in-
structor and founder of Yoga Journal
magazine. At the time, Lasater wasn’t

5
 “It was a
revelation
to conjure
up a feeling of
calm through
movement
and breath.”

6
taking new students and had a two- guide rather than enforce. This re- distill these elements—yoga knowl-
year waiting list for her classes. mains the bedrock of her practice edge accumulated over a lifetime of
“I just kept knocking on the and philosophy. learning—down to their most essen-
door,” Donna recalls. “I said, ‘I am “I’m not interested in telling peo- tial principles. This includes setting
going to study with you. I have to ple what to do or in making people up for basic standing-pose work; tra-
study with you.’ She let me into her change. So I create a context where ditional movements, including those
classes. And within about a year, I they can enter into a deep inquiry from sun salutation; making inroads
made the decision that I would study that they are mediating. I pose ques- to meditation; and committing your-
to become a teacher.” tions. I don’t give answers,” she says. self to the practice of relaxation.
Donna went to train in San Fran- “That process of inquiring is really If you’re new to yoga, Donna
cisco, and she was certified as an in- one of investigation and discovery. hopes her approach will be “a re-
structor in the Iyengar yoga method. And then it becomes your discovery. freshing surprise,” wiping away pre-
But the guru-student dynamic didn’t It becomes something that you can conceptions. In doing so, she extends
sit quite right with her. She was also own and you can use. If you want to an invitation to begin your yoga jour-
doing therapeutic bodywork, and enter into a shared inquiry with me, ney, which might have seemed un-
she noticed how clients would often where I learn from you, you learn suitable, or even impossible, for you
come to her with the idea that she from me, that is the exchange that before. And if you’ve been practicing
could “fix them”—and how those takes place. It’s a mutual dialogue.” for some time? Well, this class might
same clients would come back with It’s also an unqualified success. provide a reorientation. Not only
the same problems every week. Today, Donna is one of the most cel- around how you can practice, but
Clearly, something wasn’t working. ebrated figures in the yoga world. why, evoking inspiration anew and
In the early 1980s, she decided to She resides on a 30-acre farm in offering an even greater motivation
break from the Iyengar community Christchurch, New Zealand, but con- to continue on your yoga path.
and create her own method of prac- tinues to travel the globe leading in- “I think the thing that continues to
ticing and teaching yoga. tensives and instructor-training pro- take me back onto my mat every day
“I spent many years stabbing in grams. She has authored three is the pure simplicity of the practice,”
the dark trying to find my way with modern classics (The Breathing Book; Donna says. “There’s this kind of
that,” she says. “But it required that I Yoga Mind, Body & Spirit: A Return to crystal-like aspect…there’s always
go very deeply into my practice and Wholeness; Bringing Yoga to Life: The some kind of positive change that oc-
find something authentic. Something Everyday Practice of Enlightened Liv- curs. And it sets me up for the day.”
that felt in integrity with my values.” ing) as well as a seminal curricular To her, the heart of yoga is learning
Eventually, Donna says, she real- text for teacher ethics (Teaching how to be compassionate and kind to
ized that she didn’t want to be cast in Yoga: Exploring the Teacher-Student yourself. In doing so, Donna believes,
the role of a healer. Instead, she Relationship). She draws from this you can find a greater capacity to be
wanted to empower others, giving deep well of yoga experience and compassionate and kind to others.
them the skills needed to practice translates it to easy-to-understand There’s an undeniable beauty in this
self-care. She eschewed the tradi- cues for students and teachers alike. idea, one that underpins the essential
tional pedagogy model, which relies In her eyes, the foundational as- practice: By embarking on a deeply
on the teacher to instruct the student pects of yoga are the most important personal journey, we can have a posi-
through hierarchy, and developed a for a healthy mind, body, and practice. tive impact on others and make the
unique approach. In it, she would Accordingly, Donna’s class aims to world a kinder, better place.

7
 YOGA 101 A handy guide to the basics

What is yoga? U.S. include Vinyasa, or flow yoga; Okay. But don’t I need to be flexi-
Yoga is a practice that links body Ashtanga yoga; Kundalini yoga; re- ble to do yoga?
and breath through movement and storative yoga; and meditation yoga. Here, Donna doesn’t mince words:
meditation. The practice has been “There is not a single sutra that has
around for nearly 5,000 years in Sounds intense. Does yoga always the word flexibility.” The truth is that
some form; The Yoga Sutras by Pa- have to be physical? anyone can do yoga; all types of bod-
tanjali, likely compiled around 400 No, yoga is not just a physical practice. ies can experience a pose. And that
to 500 BCE, created a systematized And it’s only as intense as you want it experience is more important than
outline of the practice. to be. Yoga encompasses layers of phi- whether you can touch your toes.
losophy, meditation, and guidelines That said, yoga can help you become
Got it. So what does the word for living well. It’s about taking your more flexible in a physical sense. It
yoga mean? aspirations—to feel calm, vibrant, can also offer tools for dealing with
The word yoga is derived from the healthy, connected—and making difficult and stressful times.
Sanskrit root word yuj, which them into “a present- tense possibili-
means to “yoke,” “join,” or “unite.” ty,” as Donna says. This goes beyond What about those fancy mats and
Here, it’s about binding together the the asana, or poses, which focus on trendy yoga pants? Do I need spe-
breath, body, and mind. In the mod- stability and strength. Even those are cial equipment or clothes?
ern world, this might encompass a less about movement and more about Nope. You can use things that you
variety of practices, done in a vari- learning how not to move—which is have around your home. (See “Get
ety of environments. Some of the to say, learning how to be steady and Into Gear” on page 11.) As for cloth-
most popular types of yoga in the comfortable in your surroundings. ing, wear something comfortable!

Fitting Yoga Into Your Life

Stillness has a place—any time, any space
I’M TOO TIRED could also try a guid- ly amounts to an area nothing wrong with Their interruptions
The Bhagavad Gita, ed meditation if measuring roughly unrolling a mat on the can all be part of your
one of yoga’s founda- you’re seriously six-by-three feet, and kitchen floor. practice; work on
tional texts, explains wiped and can’t do it’s fine if that space is staying connected
how no step on the physical asanas. temporary. Studio MY PERSONAL and mindful. Also,
path of yoga is wast- apartment? Slide the LIFE IS… HECTIC consider doing Yoga
ed. That includes the I DON’T HAVE coffee table against You don’t need a Nidra, which empha-
non-physical as- SPACE the wall. House in the “perfect” vibe to sizes meditation.
pects. You can simply If you’re doing physi- ’burbs? Pull your car practice yoga. A With practice, you
sit at your desk or on cal asana practice, into the driveway and place to call your own can do this anywhere,
the couch and follow you’ll need enough use the garage. Get is helpful, but if you anytime. Some
the rhythm of your room to lie on the creative, and ignore have pets or family teachers suggest
breath. (Yes, that floor with your arms the noise of Insta- members running that you lie in bed to
counts as yoga.) You overhead. This usual- gram inspo. There’s around, embrace it. practice!

8
GLOSSARY
The beliefs, practices, and ideas you may encounter in yoga

ASANA Pranamaya, Manomaya, Vi- NAMASKAR SURYA NAMASKAR

The Sanskrit word for “pose.” jnanamaya, and Anandamaya. A traditional Indian greeting Sun salutation, or a se-
This is a general term used The first and outermost, An- or gesture of respect. Typi- quence of poses done to
to describe both sequences namaya, is referred to as the cally done at the end of a warm the body. There are
and a single pose in yoga. gross body. Pranamaya is yoga class or when saying three main variants of the
the life force or energy force “namaste.” Surya Namaskar, which all
ASHTANGA YOGA of the body, linked to the progress along different
Ashtanga means “eight breath. Manomaya, the mind NAMASTE patterns.
limbs,” and this type of yoga layer, deals with thoughts and A namaskar, usually given
is generally much more emotions; Vijnanamaya is while pressing the palms VINYASA
structured than other variet- focused on intuition, wisdom, against each other in front of Sometimes used to refer to
ies. Ashtanga largely sticks and perception. Anandama- the heart center and bowing a series of postures done in
to a set sequence of poses ya, the innermost sheath, is the head. (“Namaste” trans- the common sun salutation
(known as Primary and Sec- known as the bliss sheath. It lates as “I bow to you.”) You’ll sequence.
ondary series) that a practi- represents unending joy, love, hear this said as a closing to
tioner moves through at and peace. many classes, too. VINYASA YOGA
their own pace. When a stu- A modern type of yoga
dent cannot do a pose, they KUNDALINI YOGA OM OR AUM where one pose flows into
stop there and return the Kundalini yoga is a form of The sound made when another, almost like a dance
next day, then restart the yoga that involves chanting, chanting in yoga class. Often sequence. Typically in Vinya-
same sequence. This contin- meditation, movement, given as a mantra, om has a sa yoga, practitioners do
ues until they gain enough singing, and breathing exer- wide variety of significant one breath and one pose.
strength and flexibility to cises, believed to awaken meanings in yoga: It embod-
move on to the next pose Kundalini energy that’s said ies the idea of the unification YIN YOGA
(Ashtanga is typically prac- to reside at the base of the of mind, body, and spirit, and A practice of yoga that is
ticed early in the morning, spine. Kundalini energy it can also represent the similar to restorative yoga,
up to six days a week). moves up the spine through sound of the universe, or all in that it uses long-held
the seven chakras. sounds together. poses for deep stretching
CHAKRAS and relaxation but incorpo-
Seven wheels of energy that MANTRA PRANA rates some practices of
are believed to be centered A word or saying that is Energy or life force. Often Chinese medicine.
along the spine, from the base repeated during meditation associated with the breath.
of the pelvis to the crown of or a yoga practice. One YOGA
the head. The chakras are of- mantra Donna uses is the PROPRIOCEPTION The practice of specific pos-
ten associated with the colors Gayatri Mantra: Awareness of our body in es, meditation practices, and
of the rainbow, moving from space. philosophy that helps yoke
red (at the base of your pelvis) breath, body, and mind. One
Sanskrit
to purple (at the crown of RESTORATIVE YOGA misconception is that you
Om bhur bhuvah svah
your head). A type of yoga that focuses need to be flexible to prac-
Tat savitur varenyam
Bhargo devasya dhimahi on deep relaxation through tice yoga—you do not.
HATHA YOGA Dhiyo yo nah pracodayat long-held poses that are often
A modern type of yoga that Donna’s translation supported by various props. YOGA NIDRA
involves long-held poses. Everything on the earth, in Yogic Sleep, a practice that
Typically this yoga is slightly between and above SANSKRIT uses deep guided medita-
slower-paced than modern Is arising from one ever- A language of Southeast tion to relax and rejuvenate
Vinyasa yoga, and sequenc- renewable source Asia that is frequently used the body. This practice in-
es can vary. If my thoughts, words, and in yoga for mantras, pose vokes a state between being
deeds reflected this com-
names, meditation tech- awake and being asleep,
plete understanding of unity
KOSHAS niques, and other yogic work. wherein the practitioner is
I would be the peace that I
The sheaths of the body. In am seeking in this moment. Some communities in India still conscious of what is
yoga, there are five: Annamaya, still speak Sanskrit. happening around them.

9
 MOUNTAIN POSE
Tadasana

RAISED HANDS POSE RAISED HANDS POSE

Urdhva Hastasana Urdhva Hastasana

Sun
FORWARD FOLD
Salutation FORWARD FOLD
Uttanasana SURYA NAMASKAR Uttanasana

There are three main variants of the

Surya Namaskar, which all progress
along different patterns. Here, you’ll
find the 10-part sequence for
Surya Namaskar A.
HALF FORWARD FOLD HALF FORWARD FOLD
Ardha Uttanasana Ardha Uttanasana

DOWNWARD FACING DOG LOW PLANK

Adho Mukha Svanasana Chaturanga

UPWARD DOG
Urdhva Mukha Svanasana

10
 GET INTO
GEAR
Common yoga props
(and clever DIY alternatives)

11 
L
ike other modalities that
involve physical move-
ment, yoga uses props to
make more facets accessi-
ble to more people. They support the
body: If you can’t touch your toes, a
block or chair helps bring the floor
closer to you. Props are a fantastic
way to get the sensation of a pose, YOGA BLOCKS YOGA STRAPS
too. Here’s a rundown of basic yoga Made from foam, cork, or wood, When you have a limited range of
gear, which will help as you progress blocks help raise the floor to meet flexibility, yoga straps can help
through Donna’s class—and beyond. you in more challenging poses. you get into a pose as well as sup-
Stacked books can also work, and port your mobility. If you don’t
Not ready (or able) to make the in-
if your practice uses blocks to have a strap, you can swap in a
vestment? No worries. We’ve includ- squeeze or lift, you can sub in a necktie, belt, or even a plain
ed suggestions for budget-friendly rolled towel or blanket. towel instead.
alternatives, too.

YOGA MAT YOGA BOLSTERS MYOFASCIAL

While modern yoga students typi- Generally seen in restorative and RELEASE BALLS
cally use a rubber or plastic mat, meditation-style classes, yoga Used to massage different muscle
early practitioners often relied on bolsters support the body in re- tissues, the balls come in numer-
blankets. You can do the same, clined or seated poses. If you don’t ous types and sizes, depending on
but be sure to lay it on something have a bolster, you can use a the body part you are targeting.
grippy so it doesn’t slide around couch cushion or a firm pillow Any tennis ball, lacrosse ball, or
during sessions. as a prop instead. racquetball will also work.

YOGA BLANKETS YOGA CHAIR EYE PILLOWS

Often serape-style, blankets offer In classes geared toward those Draped over the face to enhance
firmness and weight while being who cannot (or do not want) to get relaxation poses and meditation,
washable and easy to store. A on the ground, yoga chairs are of- these pouches are filled with
bath towel or a small throw will do ten used; they resemble folding grains and aromatherapy oils.
just fine, as long as it provides chairs without a back. You can Make your own with a new sock or
some padding and firmness when substitute a standard folding chair old pillowcase, uncooked rice, and
rolled or folded. or a small ottoman. a few drops of essential oil.

12
 PRIVATE
PRACTICE

THE WORLD OF YOGA IS EXPANSIVE. Sometimes the practice emphasizes

physical activity; other times, you simply sit or lie down and meditate. You might
break a sweat, get a light cardiovascular workout, support your resting heart
rate, or learn to relax—or a unique combination thereof. Really, the important
part is finding the right variety of yoga for you. It’ll deepen your connection to
the practice and ensure that you get the most benefit from it. Not sure where to
start? Follow this guide to narrow down your options. If you’ve been practicing
for some time, take a moment to reevaluate; reflect on your abilities, injuries,
movement needs, and personal preferences, which can all shift over time. You
might even need to try a few different practices. That’s okay. Be patient. Giving
yourself permission to grow and evolve is part of the journey.
13 
 Find Your Yoga Practice
Which yoga should you follow? It’s a deeply personal choice. And with
thousands of types to choose from, it can feel a little overwhelming

No Do you have any physical constraints (injury, pain, Yes

or illness) to consider here?

Great! How do you feel about exercise,

What type?
movement, and effort?

Let’s do it! Not a huge fan of exercise, Chronic. Less move- Temporary. I have an
I’m relatively but I’m new to yoga and want ment and more modifi- injury, illness, or
athletic and like to give it a shot. Some cation or prop support soreness that I’m
to move. movement works. is best for me. recovering from.

Do you want the same How do you feel Would you like a Would you rather
sequence of about learning philosophical yoga emphasize movement, or
movements, or would about anatomy and style or a more relaxation to help
you enjoy variety? spirituality? physical style? you focus?

The same I’m interested in Not so interested in Movement.

sequence learning the the nuances of anat-
seems right; anatomy and omy. But I like learn-
I want to ex- spirituality! ing about spirituality!
plore my Let’s get Relax and
body without physical! focus.
thinking too
much about Oh, I like Philosophy
following variety. is my thing.
along.

ASHTANGA KUNDALINI VINYASA HATHA YIN RESTORATIVE

MEDITATION
YOGA YOGA YOGA YOGA YOGA YOGA

MORE PHYSICAL PRACTICES LESS PHYSICAL PRACTICES

14
 A BRIEF HISTORY OF

YOGA
IN THE WEST
The modern ubiquity of yogic exercise has strong
(and long-standing) intellectual roots

O
ver the past half-century, sage and student of yoga, began to
the growth of yoga in the write down 195 aphorisms, or sutras
Western world has been (words of wisdom), about the path
nothing short of breath- of yoga. Referred to collectively as
taking. It’s everywhere—social me- The Yoga Sutras of Patanjali, these
dia, fitness clubs, boardrooms, and texts don’t describe particular
designer fashion. This is especially asanas, or poses. But they do pro-
true in the U.S., where yoga is now vide the backbone of the modern
among the most popular of exercise yoga practice we see today.
modalities, an industry unto itself.
But the Western fascination with
c.2000 BCE Another core text is the Bhagavad
Gita, a part of the epic Mahabhara-
Yoga originates,
yoga goes back centuries and has lit- ta, an ancient Indian philosophical
according to some
tle to do with the physical asana historians, from beliefs text likely from the 2nd century
movements now commonly associ- held by people of the BCE. The story takes place in the
ated with the practice. Indus Valley Civilization. form of a dialogue between Arjuna,
The origins of the practice are a warrior, and Krishna, an avatar of
truly ancient. Yoga comes from tra- the Hindu god Vishnu. Krishna
ditions that date back to around gives Arjuna advice about life and
2000 BCE when the Indus Valley his future while fighting family
Civilization thrived. From there, a members on the battlefield. The
number of different forms of yoga Gita is considered to be a guide to
evolved, primarily taught and prac- all the different paths of yoga.
ticed by men to commune with the Foreign-language translations of
universal spirit. It was a way to cul- these texts facilitated the spread of
tivate knowledge and, in some cas- yogic ideas outside of India. The Gita
es, escape the suffering of the cycle was first rendered into English in
of existence. Each school took a dif- 1785, published with an reverent
ferent approach to achieve enlight- preface by Warren Hastings. Its im-
enment. Karma yoga became known
as the yoga of action; Bhakti yoga,
c.350 BCE pact on the U.S. was immediate.
(Thomas Jefferson and John Adams
the yoga of devotion; Jnana yoga, Patanjali, a sage and were both influenced by Indian phi-
student of yoga, writes
the yoga of knowledge. losophy and exchanged letters about
down 195 aphorisms,
These practices were largely or sutras (words of the subject.) The German Roman-
passed down as an oral tradition, wisdom), about tics—Hegel, Herder, Schlegel—were
from teacher to student, for centu- the path of yoga. enamored, too. Wilhelm von Hum-
ries. Sometime between the second boldt wrote that “this episode of the
and fifth century BCE, Patanjali, a Mahabharata is the most beautiful,

15 
nay, perhaps even the only true phil- century, the Western understanding
osophical poem which we can find in of the practice was primarily focused
all the literatures known to us.” on movements as a process for attain-
During the mid-19th century, the ing physical health. (Its most influen-
Transcendentalists also found inspi- tial figure, Eugen Sandow, was a Prus-
ration in the Gita, honing in on the sian bodybuilder; early illustrated,
spiritual and introspective elements English-language handbooks told of
of yoga. Ralph Waldo Emerson’s the “yogic physical culture.”) But Yo-
journals include frequent mentions gananda focused on the big tent, ex-
of medieval Indian scripts; his poem
“Brahma,” published in The Atlantic
in 1857, is an ode to Hindu concepts
1785 plaining how the Sutras and the Gita
could lay out a path. You didn’t need
to live an ascetic life or renounce
The Bhagavad Gita,
of time and space. As Natalia Petrze- considered to be a guide to worldly possessions, he explained, to
la notes in The Washington Post, the different yoga paths, is commune with the universal and es-
Henry David Thoreau was drawn to translated into English. cape life’s constant churn.
yogic life as a form “of resistance to The appeal of his approach was
mainstream market capitalism.” multifaceted. Chiefly, it relied on the
They weren’t alone. Madame scientific method, in that each prac-
Blavatsky, co-founder of the Theo- titioner could apply the tenets to
sophical Society of America, specu- their own lives and reliably return
lated on the yogic subtext of Jesus in the same results. His “science of reli-
Western theology. Evelyn Underhill, gion,” as he called it, made this ap-
one of the most prolific English- pealing to Westerners who were go-
language pacifist authors, wrote ing through their own renaissance as
about achieving “a contemplative science and technology thrived in
life” and endorsed “the deliberate the postwar era. To wit, his memoir,
and regular practice of meditation.”
Into the 20th century, yoga remained 1893 Autobiography of a Yogi, circulated
widely during the 1960s and ’70s,
largely the purview of the Indian Hindu monk Swami and was later promoted by thought
elite. But intellectual practitioners Vivekananda lectures leaders like Steve Jobs. The book has
on intolerance and
were beginning to sew a grassroots purportedly sold more than 4 million
religion in Chicago;
movement stateside. he establishes the copies worldwide; according to the
Swami Vivekananda, a Hindu Vedanta Society publisher, roughly 175,000 copies
monk from Calcutta, proved one of in New York a were printed in 2016 alone—more
the practice’s most important West- year later. than half of them in English.
ern ambassadors. In 1893, he deliv- The same year, Yoga Journal, a
ered a now-famed lecture about in- leading industry magazine in the
tolerance and religion at the U.S., and Yoga Alliance, the nation’s
Parliament of the World’s Religions largest instructor sanctioning body,
in Chicago. He also founded the Ve- released a landmark study. Accord-
danta Society, the first teaching in- ing to their data, more than 36.7
stitution for Indian philosophy in million Americans practiced yoga;
the U.S., the following year in New modeling by Statista indicates that
York City. While Vivekananda’s time figure has since eclipsed 55 million.
in America was truncated by illness, To be sure, the boom reflects a
another monk, Paramahansa Yoga- number of developments, particu-
nanda, made Los Angeles home, set- larly the heightened focus on well-
tling there in the 1920s. He estab-
lished the Self-Realization
1920 S ness and the popularity of post-
modern thought. But in many ways,
Fellowship in Mount Washington, Another monk, Paramahansa the yoga boom in the West is the
Yogananda, settles in Los
California. culmination of centuries of philo-
Angeles and establishes
Yogananda had a tremendous im- the Self-Realization sophical groundwork—and a testa-
pact on the popular image of yoga as Fellowship in Mount ment to the awesome adaptability of
we know it today. In the early 20th Washington, California. an epic Indian tradition.

16
 BASIC

WHETHER YOU’RE JUST STARTING A YOGA PRACTICE or building on a

wealth of previous experience, it’s important to maintain a grasp of basic poses.
In this guide, we’ll briefly cover common foundational asana from sun salutation.
Know that several of them involve props (see page 11) and that their exact names
and positions might vary, depending on the type of yoga practice you’re
engaging. Also pay attention to the reference levels—“Beginner,” “Intermediate,”
and “Advanced”—which note how you can adapt these poses based on your
experience, comfort, and level of mobility. Be mindful of your health and fitness,
and listen to your body.

17 
 01

Easy Seated Pose

SUKHASANA

This can be any permutation of a seated pose, done while sitting flat on
the floor with a cushion, rolled-up blanket, towel, or block, or while sitting
in a chair. It’s often used to set students up for meditation.

Soften your
gaze or close
your eyes

Gently rest
your palms
facing up

BEGINNER INTERMEDIATE ADVANCED

If you can lower yourself to the floor, start For a deeper version of Sukhasana, start Some advanced practitioners like to sit in
by sitting so your hips are slightly raised by lowering the height of your cushion, lotus or half lotus (Padmasana or Ardha
off the ground. Extend your legs out long block, or blanket, letting your pelvis rest Padmasana) for meditation. This requires
in front of you, and flex through the soles on the floor. Tip the front of your pelvis quite a bit of flexibility in the ankles, hips,
of your feet. Cross your right ankle over forward so that you can support the natu- and knees, and is not recommended for
your left and bend both knees, bringing ral curvature of your lower back. At the those with any issues in those areas.
your ankles under your knees into a same time, reach up through the crown of Come to sit on the floor with both legs out
cross-legged seat. Find a place where your head as if someone is tugging a straight in front of you. Bend your right
your spine is long but keeps its natural string that attaches there. Close your knee and draw your right foot to the root
curve. Adjust your support as needed. eyes and breathe. of your left thigh, so your heel is close to
your belly button. Then bend your left
knee and draw your left foot to the root of
your right thigh, so your heel is close to
your belly button.

18
 02

Mountain Pose
TADASANA

This is a standing pose where your arms can be at your sides or lifted over
your head, incorporating a slight backbend with your gaze lifted toward your
thumbs. A foundational pose, it helps us gain awareness of our body in space.

BEGINNER
Stand with your feet hip-width apart, toes
pointed forward. Your knees should stack
over your ankles, your pelvis neutral,
stacked above your heels. Your shoulders
should stack over your hips, and your Keep your head
head should be in a neutral position. Rest in a neutral
your hands by your sides, and turn the position
palms forward. Close your eyes. Breathe
from the soles of your feet into your body.

INTERMEDIATE
Standing with your feet closer together,
imagine drawing from your inner ankle
bone up to your inner groin. Feel your
legs firm. Engage your belly, and draw it
up and in toward the base of your rib
cage. Draw your shoulder blades back
and down alongside your spine; stack
your head over your heart, drawing your
ears back slightly and tucking your chin
so the back of your neck elongates. Keep
your hands at your side or move into Ta-
dasana with your arms up over your head,
a pose sometimes called upward salute,
or Urdhva Hastasana.

ADVANCED
Standing with the inner edges of your
feet touching, draw your outer shins back
in space without moving your feet. Draw
from your inner knee up to your inner
groin, then imagine zipping up a tight
pair of jeans from your pubic bone to
your belly button. Engage your core, and
draw your belly button toward your spine.
Without flaring your ribs, draw your
shoulder blades toward each other and
let them slide down your back. Draw your
head over your heart and slightly tuck
your chin so that the back of your neck
lengthens. Raise your straightened arms
up and overhead with the palms facing
each other for Urdhva Hastasana.

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 03

Forward Fold & Half Forward Fold

UTTANASANA & ARDHA UTTANASANA

For Uttanasana, place your hands near the floor or feet, and fold your body in
half at the hips, with legs straight or slightly bent. For Ardha Uttanasana, let
your hands rest on your thighs, knees, or shins. Gaze ahead at the floor.

FORWARD HALF FORWARD

FOLD FOLD

BEGINNER INTERMEDIATE ADVANCED

From Tadasana, inhale and lift your heart, From Tadasana, inhale and lift your heart, From Tadasana, touch the inner edges of
then exhale, folding at your hips. Try not then lift your hands over your head, your feet, inhale, and lift your heart. Lift
to round through your back or pelvis. palms facing each other. Exhale and fold your hands over your head, palms facing
(Place your hands on blocks or a bolster at your hips, keeping your spine neutral. each other. Exhale and fold at your hips;
to bring the floor up to you.) If you have Place your fingertips or palms on the keep your spine neutral. As you reach the
tight hamstrings, try bending your knees floor in front of or next to your feet. Let end of your range of motion, place your
slightly, and keep working to get those your head hang heavy. Draw your belly palms on the floor beside your feet, your
legs straighter. For Ardha Uttanasana, on button toward your spine and gaze to- fingertips in line with your toe tips. Hang
your next inhale, lift your torso until it ward your shins or knees. Keep your legs your head heavy. Draw your belly button
comes roughly parallel with the earth and as straight as possible without hyper-ex- toward your spine and gaze toward your
rest your hands on your thighs, just above tending your knees. For Ardha Uttanasa- shins or knees. Keep your legs straight
your knees or on your shins, depending na, inhale and bring your torso parallel to without hyper-extending your knees. Let
on your flexibility. On your next exhale, the earth. Rest your fingertips on your your nose reach your shins or knees. Do
fold back to Uttanasana with blocks or a shins, and gaze toward the ground be- not rock your weight; keep it grounded
bolster under your hands. yond your feet. Engage your core; don’t into the middle of your feet. Inhale, come
allow your weight to rest on your arms. up onto your finger pads, and gaze for-
Exhale, and return to Uttanasana. ward. Exhale, and return to Uttanasana.

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 04

Downward Facing Dog

ADHO MUKHA SVANASANA

Adho is derived from the Sanskrit word adhas, which means “down,” and
Svana means “dog.” The pose’s shape resembles a dog stretching: Your
hands and feet are on the ground while your hips and pelvis are lifted up.

Distribute your weight

evenly among your
hands and feet

BEGINNER INTERMEDIATE ADVANCED

Come down onto all fours on the floor. From forward fold, plant your hands on Following similar cues for the intermedi-
Place your hands under your shoulders the mat and step back so your feet are ate level, come into your Adho Mukha
and your knees under your hips. Tuck hip-width distance, your body forming an Svanasana. Focus on drawing your ster-
your toes, and press evenly onto your upside-down V shape. Press your palms num toward your shins and moving the
hands, lifting your hips toward the sky. into the mat, straighten your elbows, and crown of your head more toward the floor,
Keep your knees slightly bent so your internally rotate your upper arms while all while keeping your elbows straight
heels lift off the mat. (Be sure to distrib- shining your inner elbows toward the top and pressing evenly into your palms.
ute your weight evenly across your hands of your mat. Straighten your legs to move Firm your upper thighs and focus isolat-
and feet.) Let your head hang between your heels more toward the mat. Actively ing your upper inner thighs, rotating
your arms and take a few deep breaths, press down into the Ls of your hands and them back and apart while keeping your
continuing to work your heels closer to the soles of your feet. Take 5 to 10 feet firmly planted on the mat. Actively
the ground. If you’d like to feel the sensa- breaths here. move your chest more toward the floor.
tion of grounding the heels, use a rolled- The soles of your feet should completely
up towel or folded blanket beneath your connect to the floor.
heels. You can also use blocks under your
hands to get your heels to the mat and
work to straighten your legs.

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 05

Low Lunge & High Lunge

ANJANEYASANA & UTTHITA ASHWA SANCHALANASANA

These poses are great for opening your hip flexors and the fronts of the
thighs, and engaging your hamstrings. These pose names can often be used
interchangeably (or sometimes called “low crescent” and “high crescent”).

LOW HIGH
LUNGE LUNGE

BEGINNER INTERMEDIATE ADVANCED

From all fours, take your right foot back From all fours, take your right foot toward Follow the instructions from the interme-
toward the back of the mat. Lift it off the the back of the mat. Lift it like you’re diate level to get into Anjaneyasana. Lift
mat like you’re standing on the wall be- standing on the wall behind you, flexing your back knee off the ground and stack
hind you, flexing through your foot. Then through your foot. Then draw knee to your back heel to above your toes. Your
draw knee to nose, placing your foot in nose, placing your foot in between your back foot should be perpendicular to the
between your hands at the top of the hands at the top of the mat. Now pressing floor. Draw your front foot back and
mat. This is a modification of An- into the right ball of your foot, lift your squeeze your thighs toward each other,
janeyasana. Keep your hands on the back knee off the mat, actively pushing as if your legs are a pair of scissors. Keep
floor, framing your front foot. Utthita through the sole while pressing down this action and engage your belly to take
Ashwa Sanchalanasana can be done by into your left foot at the front of the mat. the weight off your hands and arms. Let
lifting your torso upright and taking your Keep both your hands on the floor for low your fingertips brush the floor. When you
arms above your head or to your front lunge. Utthita Ashwa Sanchalanasana move into Utthita Ashwa Sanchalanasa-
thigh while keeping your back knee on can be done here with your arms above na, lift your torso and arms above your
the ground. Be sure to do both sides. your head, palms facing each other, or head, maintaining that scissoring motion
with your hands on your front thigh. with your thighs. For an extra challenge,
Imagine that your torso is a plant growing deeply bend your front knee so your front
out of the pot of your pelvis and lifting up. thigh comes parallel with the floor.

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 06

High Plank
PHALAKASANA

A common pose in many different exercise forms, Phalakasana engages

your core, arms, and legs. The intermediate and advanced versions place
more weight on your arms and shoulders and engage your core further.

Lengthen your
neck and gaze
between your
hands

BEGINNER INTERMEDIATE ADVANCED

From all fours, walk your knees slightly From all fours, walk your knees back until From all fours or Adho Mukha Svanasana,
behind your hips and place your hands your head, shoulders, hips, and knees step your feet back until your body
under your shoulders. This is a modified make one continuous straight line to the makes one continuous, straight line from
plank pose that takes some weight off floor. As with the beginner pose, if you the crown of your head to the soles of
your arms and core. If you have any is- have any issues with your knees, consid- your feet. Engage your core, and draw
sues with your knees, consider placing a er placing a folded blanket underneath your belly button to your spine. Shift your
folded blanket underneath for extra for extra cushion and support. weight forward and back on the balls of
cushion and support. your feet, finding a place where the soles
of your feet are perpendicular to the floor
and your hands are under your shoulders.
Hold the pose for as long as desired.

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 07

Low Plank
CHATURANGA

Chaturanga is very challenging, even for long-practicing yogis.

This pose is essentially a half push-up that’s held and, in some cases,
used as a transition to move into another pose.

Engage your
core for stability

BEGINNER INTERMEDIATE ADVANCED

From your knees-down Phalakasana, From your intermediate Phalakasana, From your advanced Phalakasana, slowly
slowly lower your torso halfway down, slowly lower your torso halfway down, lower halfway down, ensuring your el-
wrapping your elbows toward your ribs, wrapping your elbows toward your ribs, bows brush your ribs. Keep your gaze
until your upper arms and lower arms are until your upper arms and lower arms are slightly ahead of your hands; engage
perpendicular to each other. Keep your perpendicular to each other. Keep your your core to keep your body in one con-
gaze slightly ahead of your hands and gaze slightly ahead of your hands and tinuous line from your head to the soles
engage your core. Hold the pose for at engage your core. Hold the pose for at of your feet. Press back up to Phalakasa-
least one full cycle of breath before mov- least one full cycle of breath before mov- na after one full round of breath, or move
ing into the next pose. ing into the next pose. into Urdhva Mukha Svanasana (page 26).

24
 08

Cobra
BHUJANGASANA

A prone backbending pose ideal for those who are new to the practice
or suffer from lower back problems, Bhujangasana opens your chest and
shoulders while keeping your thighs firmly grounded on the mat.

Press your shoulder

blades into your
upper back

Internally rotate
your upper
thighs

BEGINNER INTERMEDIATE ADVANCED

From your belly, bring your hands along- From your belly, place your palms on the Enter the pose the same way you would
side your body on the mat, fingertips in floor next to your chest, fingertips in line in the beginner and intermediate stages.
line with the tops of your shoulders. Draw with the front of your shoulders. Hug your Rather than keeping your hands planted
your elbows back toward your ribs. Your elbows to your sides. Press your hands on the ground, hover the palms of your
elbows will point roughly toward the sky. firmly into the floor and begin to lift your hands above the mat and use your back
Take your feet to hips-width distance and chest. Keeping your elbows drawn to muscles to lift your heart and sternum.
press down into the tops of your feet— your sides, actively press your shoulder Notice how your breath moves your body.
primarily focusing on grounding all 10 blades into your upper back. Now broad- Alternatively, come up into a larger back-
toes into the mat. Internally rotate your en and expand your chest, pulling your bend with your hands on the ground.
upper thighs to keep your sacrum broad; heart forward and up. Without losing the
lifting from the back body, gently raise height of your heart, draw your shoulders
your sternum and head off the floor, put- away from your ears.
ting a little weight in your hands.

25 
 09

Upward Dog
URDHVA MUKHA SVANASANA

A more advanced backbend, this pose opens your chest, shoulders, and
belly while your thighs hover above the mat. Experienced practitioners
should consider doing both Urdhva Mukha Svanasana and Bhujangasana.

INTERMEDIATE & ADVANCED

From your modified Chaturanga (or lying
prone on your belly, forehead resting on
the floor), make sure your feet are hips-
width apart and parallel, and your toes
are extended straight back from your
heels. Place your hands on the floor next
to your lower ribs, with your elbows
stacked over your wrists, the creases of
your wrists parallel to the front of your
mat. Firmly press all your toes into the
floor, so your quadriceps engage and
your kneecaps pull up slightly. Actively
drag your hands back toward your pelvis,
and press your sternum forward and up
toward the sky. Draw your inner thighs up
toward the sky while releasing the skin of
your buttocks down toward the earth.
The fronts of your thighs should lift off
the floor so that you are hovering just
above the mat, with your weight resting
on the tops of your feet and the palms of
your hands.

Engage your
quadriceps

Keep your
elbows
stacked
over your
wrists

26
 10

Side Angle Pose

UTTHITA PARSVAKONASANA

This pose stretches the sides of your body, from your feet all the way to
your fingertips. Using props—like a block under your hand—can make this
pose more accessible for those with injuries or restricted movement.

Keep your raised arm

in line with your
stretched leg

Form a 60-
degree angle
with your foot

BEGINNER INTERMEDIATE ADVANCED

Begin facing the long side of the mat, Facing the long side of the mat, arms As you face the long side of the mat,
arms stretched out to the sides, feet par- stretched out to the sides, move your feet stretch your arms out to the sides, and
allel to each other and directly beneath parallel to each other and directly be- keep your feet parallel to each other, di-
your hands. Externally rotate your right neath your hands. Externally rotate your rectly beneath your hands. Externally ro-
thigh so your foot is parallel to the long right thigh so your foot is parallel to the tate your right thigh so your foot is paral-
side of the mat. Turn your left toes slight- long side of the mat. Turn your left toes lel to the long side of the mat. Turn your
ly toward your right foot, so your left foot slightly toward your right foot, so your left left toes toward your right foot, so your
forms a 60-degree angle. Line up your foot forms a 60-degree angle. Line up left foot forms a 60-degree angle. Line up
right heel with your left inner arch. On your right heel with your left inner arch. your right heel with your left inner arch.
your exhale, bend your right knee and On your exhale, bend your right knee and On your exhale, bend your right knee, and
reach your right arm out to the right to bring your right hand to a block behind bring the flat palm of your right hand to
lengthen your right side waist. Take your your ankle, or take your fingertips all the the floor outside of your foot. Resist col-
right elbow to your right thigh. Finally, way down to the floor. Finally, reach your lapsing onto the top of your thigh and ac-
reach your left hand past your head, cre- left hand past your head, creating a tively stretch from fingertips to the sole
ating a straight line from your left heel to straight line from your left heel to your of your foot. Reach your left hand past
your left fingertips. left fingertips. your head.

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 11

Warrior 1 & Warrior 2

VIRABHADRASANA I & VIRABHADRASANA II

These poses are named for Virabhadra, a warrior incarnation of Shiva

with a thousand heads. In the first variation, your arms are raised, while in
the second, your arms are opened and lowered to shoulder height.

WARRIOR 1 WARRIOR 2

BEGINNER INTERMEDIATE ADVANCED

For Virabhadrasana I, start in Tadasana Follow the steps above, but instead of Follow the steps in the beginner and in-
and, with an exhale, step your feet 3½ to separating your feet hips-width distance termediate instructions, aligning your
4 feet apart. Raise your arms overhead, (as if you’re standing on railroad tracks), right heel with your left heel as if you are
with your palms facing each other. Turn align your right heel with your left heel as on a balance beam. Rotate your pelvis so
your left foot inward 45 to 60 degrees to if you are on a balance beam. Rotate your that it squares with the front of your mat.
the right and your right foot out 90 de- pelvis to square (or come as square as Keep your back heel firmly anchored on
grees to the right. Separate your feet to possible) to the front of your mat. Focus the ground. After entering into Virabha-
hips-width distance, exhale, and rotate on working to keep your back heel on the drasana II, try to keep your front thigh as
your torso to the right, squaring the front ground. For more intermediate versions parallel to the floor as possible. Be sure to
of your pelvis with the front of your mat. of Virabhadrasana II, the more parallel do both sides.
With your left heel anchored to the floor, you can bring your front thigh to the floor,
exhale and bend your right knee over the more difficult the pose becomes. Be
your right ankle, so your shin is perpen- sure to do both sides.
dicular to the floor. To enter into Virabha-
drasana II, open and lower your arms to
shoulder height. Keep your head turned
to the right and gaze over your fingers.

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 12

Triangle Pose
TRIKONASANA

Trikonasana, meaning “three-pointed,” is a standing pose that offers

three points of connection with the floor. For those with limited flexibility,
a block may come in handy and provide stability.

Gaze up at
BEGINNER
your top
thumb Stand in Tadasana. Exhale and step your
feet 3½ to 4 feet apart. Raise your arms
parallel to the floor and reach them ac-
tively out to the sides with your palms
down. Next, turn your left foot in slightly
to the right and your right foot out to the
right 90 degrees. Align your right heel
with your left heel. Firm your thighs and
turn your right thigh outward, so the cen-
ter of your right kneecap is in line with the
center of your right ankle. Exhale and surf
your torso to the right directly over your
right leg, bending from your hip joint (not
your waist). Allow your left hip to come
slightly forward, and lengthen your tail-
bone toward your back heel. Take your
right hand down to your shin; reach up
through your top arm, gazing up toward
your top thumb. Stay in this pose for 30
seconds to one minute. To lessen the in-
tensity of the pose, step your feet closer
together. Be sure to do both sides.

INTERMEDIATE
Follow the steps above. Rather than tak-
ing your hand to your shin, take it to your
ankle or a block on the floor instead. You
can also separate your feet farther apart
to increase the intensity of the pose.

Widen your stance

to increase the ADVANCED
intensity Follow the steps above. Rather than tak-
ing your hand to your ankle or a block,
take your hand to the floor outside of
your right leg instead. Don’t collapse
into your chest. Imagine that you are
between two panes of glass. Hold the
pose as you see fit.

29 
 13

Revolved Triangle Pose

PARIVRTTA TRIKONASANA

A (literal) twist on the previous asana, this standing pose is a more

advanced, spirally version of Trikonasana. As with the previous pose, a block
may provide support and a deeper stretch for those with limited flexibility.

Reach your
extended arm as
high as you can

Keep your
legs
straight

BEGINNER INTERMEDIATE ADVANCED

Find Tadasana, facing the long edge of Find Tadasana, facing the long edge of Find Tadasana, facing the long edge of
your mat. Inhale, and step about 3 feet your mat. Inhale, and step about 3 feet your mat. Inhale, and step 3 feet apart;
apart; parallel the outside edges of your apart; parallel the outside edges of your parallel the outside edges of your feet to
feet to the outer edges of your mat. feet to the outer edges of your mat. the outer edges of your mat. Reach your
Reach your arms out, palms facing down. Reach your arms out, palms facing down. arms out, palms facing down. Turn your
Turn your left foot inward 60 degrees and Turn your left foot inward 60 degrees and left foot inward 60 degrees and turn your
turn your right foot outward 90 degrees. turn your right foot outward 90 degrees. right foot outward 90 degrees. Internally
Internally rotate your entire left leg until Internally rotate your entire left leg until rotate your entire left leg until your torso
your torso and left hip face the right. your torso and left hip face the right. and left hip face the right. Keep your legs
Keep your legs straight and your knee- Keep your legs straight and your knee- straight and your kneecaps lifted. Hold-
caps lifted. Holding the pose, exhale and caps lifted. Holding the pose, exhale and ing the pose, exhale and rotate your pel-
rotate your pelvis, abdomen, chest, and rotate your pelvis, abdomen, chest, and vis, abdomen, chest, and head to the
head to the right, so that your left arm ex- head to the right, so that your left arm ex- right, so that your left arm extends over
tends over your right leg. Rest your left tends over your right leg. Rest your left your right leg. Rest your left palm flat to
fingers on your shin or above your knee hand on a block as you extend your right the floor on the outside of your shin as
as you extend your right arm up. Gaze to- arm up. Gaze toward your top hand. Do you extend your right arm up. Gaze to-
ward your top hand. Do both sides. both sides. ward your top hand. Do both sides.

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 14

Staff Pose
DANDASANA

This is a seated pose that targets your hamstrings and hips. The goal in the
beginner stage is to have your posture aligned with the natural curve of your
spine. Props like a blanket or bolster can help provide support.

BEGINNER
Sit on the floor with your legs together
and extended in front of your torso. If
your torso is leaning back, it may be be-
cause you have tight hamstrings; try sit-
ting on a blanket or a bolster to lift the
pelvis and find the natural curve of your
spine. Sit toward the front of your sitting
bones and flex your feet. Place your
hands on blocks or on the floor next to
your hips with your fingertips facing for-
ward. Some teachers have you forward
fold from this position.

INTERMEDIATE
Remove or reduce the props you’re sit-
ting on to get a deeper stretch into the
hamstrings.

ADVANCED
If you want a deeper hamstring stretch,
fold forward, keeping the back long.
Some very flexible yogis can get their
nose to their knees.

Keep your
feet flexed

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 15

Corpse Pose
SAVASANA

Savasana allows you to reconnect to your body and your breath at the end of
class. There are plenty of variations (you can elevate the calves or head), but
this is a relaxation pose. There are no physical advancements to make.

To calm an active
mind, focus on
your breath

ALL LEVELS
Lie on your back, close your eyes, and
face your palms up toward the ceiling.
Gradually work through your body, noting
the tensions. Release them. Nourish
yourself with relaxation. Observe the sen-
sation of lightness. Then, when you’re
ready, come out of Savasana by taking a
few deep breaths. With practice, you’ll be
able to feel yourself regaining a physical
awareness of your fingers and toes, then
your limbs and head. Slowly begin to
move your body.
Don’t underestimate the importance of
Savasana—or its difficulty. In many ways,
it can be the most challenging pose; still-
ness, especially in the modern world, can
seem elusive. Savasana requires you to
be calm while remaining in the present.
The active asanas guide you here, help-
ing to stretch your muscles and relax
your diaphragm, allowing you to breathe
deeply and freely.
Be gentle and attentive. Be patient.

32
THE
LAST
WORD
Seminal texts to expand
your yoga practice Bringing Yoga to Life: Yoga Nidra: A Meditative
beyond the mat The Everyday Practice of Practice for Deep Relax-
Enlightened Living ation and Healing
by Donna Farhi by Richard Miller

Donna’s instant classic goes far For those interested in

beyond the asana, exploring pursuing guided meditation,
the philosophy of yoga within Donna recommends this
the tradition’s intended volume from Miller, who lays
framework: the improvement out the practice’s tenets with
of our everyday lives. crisp, eloquent simplicity.

The Second Half of Life: Wherever You Go, There The Yellow Book
Opening the Eight Gates of You Are: Mindfulness Med- by Baba Hari Dass
Wisdom itation in Everyday Life
by Angeles Arrien by Jon Kabat-Zinn
Described by Donna as
“the genuine article,” the
yogi Baba Hari Dass, who
The anthropologist and award- The MIT molecular biologist
observed a vow of silence
winning author of The Four- and mindfulness researcher
for 78 years, published this
Fold Way takes lessons from a maps out a pragmatic path for
collection of sayings and
variety of cultures to explore cultivating the self, showing us
questions in 1973, promoting
ideas about aging and the how to reclaim the inherent
honesty, meditation, and
importance of personal legacy. richness in every moment.
the value of play.

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