Continuing Yoga

"Now that you have mastered the yoga poses in Series One of Yoga a la Carte you will be able to begin Series Two with confidence. Your body will have become more supple and relaxed, and poses that seemed impossible only a few weeks ago are now within your grasp. Although you are eager to try the new poses and impatient to begin, this is the time to take stock.

Remember that it is best to progress slowly, perfecting each pose before going on to those which are more advanced. Some lead naturally to the moer advanced poses. The Half Plough, for example, is followed by the Full Plough. When you have mastered the first tage you will move naturally into the second. Some of the poses, on the other hand, such as the Neck Roll and Butterfly, are complete in themselves. They are simple but important asanas. Do not give them up entirely when you move on to the next stage of yoga. Fit them in when you can two or three times a week. Poses like the Neck Roll can be practiced while you are doing household chores, at your desk, in bed or when you are watching television.

No yoga session, no matter how advanced, is complete without relaxation-the simplest, the most important and the most difficult of all the poses. So begin and end each session with the Relaxation pose. The breathing exercises, too, are of the utmost importance and must be practiced as part of every yoga session.

As you practice yoga you will find that some of the asanas are enjoyable to do while others are not so pleasing and you will feel inclined to drop them. These are the very poses that you must persist in doing-not only because you will feel a greater sense of achievement and pleasure when you master a difficult asana, but also because your body will benefit doubly by the effort.

Remember that the most benefit is derived from holding a pose. Hold each pose for as long as you can without straining yourself. Some asanas, such as the Shoulder Stand, can be held for five minutes or more. Others, such as the Head of a Cow, need not be held for more than 20 to 30 seconds.

Once again, be sure that you are in good health before starting this series of yoga poses. If there is any doubt consult your doctor before beginning."