Cover image for 30 essential yoga poses : for beginning students and their teachers
30 essential yoga poses : for beginning students and their teachers
Lasater, Judith.
Personal Author:
First edition.
Publication Information:
Berkeley, Calif. : Rodmell Press, [2003]

Physical Description:
vii, 248 pages : color illustrations ; 28 cm
Subject Term:
Format :


Call Number
Material Type
Home Location
Item Holds
RA781.7 .L367 2003 Adult Non-Fiction Open Shelf
RA781.7 .L367 2003 Adult Non-Fiction Central Closed Stacks-Oversize
RA781.7 .L367 2003 Adult Non-Fiction Open Shelf
RA781.7 .L367 2003 Adult Non-Fiction Open Shelf
RA781.7 .L367 2003 Adult Non-Fiction Open Shelf
RA781.7 .L367 2003 Adult Non-Fiction Oversize

On Order



In 30 Essential Yoga Poses , Judith Lasater draws on her wealth of yoga practice and teaching experience, as well as her training as a physical therapist, to present this comprehensive guide for beginning students and their teachers. The author discusses yoga's ancient eightfold path and its relevance in today's world, and goes to the heart of yoga-the all-important student-teacher relationship. Thirty essential yoga poses (asana), their variations, and breathing practices (pranayama) are also provided, with guidance for the student practicing at home, and points for the classroom teacher. Sequences are presented with photographic charts for easy visual reference, and a "Mantra for Daily Practice" and glossary of anatomical terms and resources for further study are also included.

Author Notes

Judith Lasater has taught yoga since 1971. She holds a doctorate in East-West psychology and is a physical therapist. Dr. Lasater is the president of the California Yoga Teachers Association and serves on the advisory boards of Yoga Journal and the Yoga Research and Education Center. Her yoga training includes study with B. K. S. Iyengar in India and the United States. She teaches ongoing yoga classes and trains yoga teachers in kinesiology, yoga therapeutics, and the Yoga Sutra at the Iyengar Yoga Institute of San Francisco. In addition, she leads workshops and retreats throughout the United States and abroad. Dr. Lasater writes extensively about yoga. Her feature articles, columns, and essays appear in numerous books, magazines, and anthologies. She is the author of Relax and Renew- Restful Yoga for Stressful Times , the first book devoted to the supported yoga poses and breathing techniques called restorative yoga. Judith Lasater lives in the San Francisco Bay Area with her husband and three children.

Reviews 1

Publisher's Weekly Review

There are many books available on different schools of yoga and many aspects to this complex and venerable mind-body spiritual practice. Longtime teacher Lasater offers a quintessential guide to Iyengar yoga, which uses props and emphasizes precision and alignment in yoga poses. She writes for beginners, but also includes material aimed at those who teach beginners, since teachers are students of whatever field they teach. The book is well-organized, opening with a concise introduction to yoga as an entire system. Its heart is a clearly written, amply illustrated (more than 340 color photos) sequence of 30 essential poses. A physical therapist and psychologist, Lasater understands the nuances of yoga poses, addressing common mistakes and precisely describing what is happening anatomically. She also skillfully correlates the challenges to mind and body that each pose provides, suggesting spiritual "explorations" that make the pose a new lesson each time it is practiced. A subsequent section combines poses in varied sequences, each series aimed at a different goal, such as strength, relaxation or overcoming busy days. A helpful concluding section lists terms and resources. The book is blessedly accessible, eschewing the glitz of some trendy yoga material. It also consistently counsels respect for physical and student-teacher boundaries to avoid problems, whether from physical pain or exploitative student-teacher relationships developing from an intense body-based discipline. This is highly recommended for beginners. (Nov.) (c) Copyright PWxyz, LLC. All rights reserved

Table of Contents

Acknowledgmentsp. vii
Part 1 Beginning with an Ancient Traditionp. 1
About Yogap. 2
About the Bookp. 3
Go for the Joyp. 4
Part 2 Being a Student, Being a Teacherp. 5
The Student Chooses the Teacherp. 6
Boundaries: Creating a Restorative Environmentp. 6
Essential Guidelines for Students Attending a Yoga Classp. 8
Transitioning From Student to Teacherp. 9
Essential Guidelines for Teachersp. 9
From Colleague to Colleaguep. 11
Part 3 The Posesp. 13
1 Mountain Posep. 15
2 Tree Posep. 19
3 Extended Triangle Posep. 25
4 Half-Moon Posep. 31
5 Warrior I Posep. 37
6 Warrior II Posep. 43
7 Extended Side-Angle Stretch Posep. 49
8 Side-Chest Stretch Posep. 55
9 Wide-Leg Standing Forward Bend Posep. 61
10 Downward-Facing Dog Posep. 67
11 Standing Forward Bend Posep. 73
12 Up-Plank Pose and Down-Plank Posep. 79
13 Headstand Preparation Posep. 85
14 Lunge Posep. 91
15 Cobra Posep. 97
16 Bow Posep. 103
17 Bridge Posep. 109
18 Upward-Facing Bow Posep. 115
19 Elevated Legs-up-the-Wall Posep. 121
20 Supported Shoulderstand Posep. 127
21 Simple Seated-Twist Posep. 133
22 Hero--Heroine Posep. 139
23 Head-of-the-Knee Posep. 145
24 Seated-Angle Posep. 151
25 Bound-Angle Posep. 157
26 Reclining Leg-Stretch Posep. 163
27 Lying Twist Posep. 169
28 Child's Posep. 175
29 Basic Meditation Posep. 179
30 Basic Relaxation Pose and Essential Breathing Practicesp. 185
Part 4 The Practicep. 195
The Sacred Circlep. 196
Sequencing and Why It Mattersp. 196
Props and Why They Matterp. 197
Practical Tips for Practicep. 197
Four Practice Choicesp. 198
Part 5 And Morep. 237
Glossaryp. 238
Resourcesp. 240
About the Modelp. 242
About the Authorp. 243
From the Publisherp. 244
Indexp. 245