Fit, Lean & Beautiful #55: Serwah Diet’s Exercise Routine (Main)

Serwah Diet’s Exercise Routine (Main)

By, Afua Serwah Osei-Bonsu

If early before breakfast drink a smoothie for energy to sustain the workout.  Even quicker can be bottled carrot juice.  Burn incense (Nag Champa).  Play soft relaxation music or Indian ragas.  Spiritualize.  Lay out one or two Persian rugs on top of carpet to exercise on.  I like to work out in white pants and a white t-shirt.  Most are to be done barefoot, with exception of running and walking in tennis shoes.

  • Roll out thighs with exercise or massage stick while seated. This is good for aging.
  • With appropriate weight use neoprene dumbbells or other, 3-5 pounds for a woman or for a man ~30 lbs., do about 30 arm curls. One variation is standing with one leg bent up and balancing while doing curls.  Lift arms to sides like a bird.  (20) Use this opportunity to do balancing exercises like Yoga’s “tree.”  You can just hold weights on side and balance on one leg.
  • Pilates ball exercises. Lay on floor, knees bent and feet on ball, roll ball back and forth under legs.  B.  Lift ball between legs (10-20) with gradual increase. C.  Ball between legs lay on each side (10) bend legs backwards. D. Sit up hold ball between hands and twist from side to side with ball.  (10), E. Hold ball between hands and lift overhead (10).
  • Strap Exercises.   Place strap around foot and lay on stomach, bend at knee and pull back with strap.  B. Use strap to stretch out back.  One arm bent over shoulder, the other bent at waist.
  • Use Stretch book to do some basic stretches. “Stretching” by Bob Anderson.
  • Kicks. Use a tied “tape” around both feet to do front, side and back kicks.  (20 each direction)
  • Spiritual Reading your choice. (Falun Gong, Rumi, Osho etc.)
  • Treadmill.  Walk one mile, run 3 miles, walk one mile to cool down.
  • Add for variation an exercise tape. Eg. Jane Fonda Yoga Tape or other. Substitute routine for a tape or a class.  Collect tapes.
  • Weight resistance training at a nearby gym when open or set up equipment in your home.
  • Bicycling or walking in a nature reserve or your neighborhood, or with a walking buddy (relative, friend, husband, child or a dog, or friends with their dogs too or self) when possible. Try Thich Nat Hanh “Peace in every step.” Have a spiritual, intellectual or family talk, or pep talk, or coaching talk.
  • Put on music and dance. Move body to music. Take a dance class.  Work on grace.
  • Breathing exercises, circular breathing through nostrils, try Osho’s Pranayama Yoga book or Meditation.
  • Follow workout with a shower, water, and if you’re an athlete a high endurance breakfast. Try rice cakes with peanut butter, banana with seeds.
  • Infuse day with positivity, love, joy, appreciation, intellectual pursuits and lots of energy!

Fit, Lean & Beautiful #54: “The Serwah Diet”

Fit, Lean & Beautiful #54: “The Serwah Diet” based on attention to culinary joy, establishing health and a fitness regimen

By, Afua Serwah Osei-Bonsu

Morning objectives:

Make sure you get your calcium

Either from a bowl of cereal with milk or a supplement

Nice varied high joy culinary breakfast sweet or savory

Some kind of fruit and fiber richness

Nice teacup and morning dishes happy start to the day

Other things:  iron and OJ (red blood cells), Zinc (white blood cells/immune), Ensure (all needed vitamins), carrot juice (high energy)

Clear colon methods-tea like oolong or a cup of tea

Sometimes you may want a sport or high endurance breakfast like rice cakes with peanut butter, banana and chia or sunflower seeds or other seeds

Open drapes and blinds, let light in (Circadian Rhythm)

 

Lunch or Dinner (a varied culinary diet for maximum joy and maximum health)

One meal vegetarian ( a nice salad, or soup and salad etc., veggie platter, hummus, should be high energy, low calories and low fat, nuts, seeds, beans) eg. Subscribe “Vegetarian Times”

One meal high protein ( nice piece of meat, especially red meat has the highest protein, rich blood)

Evening around 8 or 9 p.m. yogurt and a probiotic (Dancer recommended)

To assimilate foods

To pass BM in the morning

Assists with weight loss

Take biotin for hair and nails

Important Drinks:

Ensure, Gatorade (potassium), Joint juice, Cranberry Juice, Carrot Juice, Orange Juice, fresh squeezed juices or live juices, teas, fresh fruity and herbal teas, lemon and honey, mint and rose water, sage, rosemary, smoothies, beer for relaxation especially after driving tenseness and Starbucks Cold Brew for alertness and studying, sparkling waters, fresh squeezed sangrias and fruity mixed drinks

Weight loss 3 things

  • Colonic
  • Liposuction
  • Exercise

Main Dietary Objectives:

Establish health!

Establish a limber spine (yoga)

Stretch

Roll out thighs for aging with a massage or exercise stick

Physical Therapy

Targeted exercise

Swim

Walk on a treadmill or around neighborhood or on a track or in a nature reserve or with a dog

FITBIT watch for steps

Motion is lotion

Have a selection of exercise tapes  or attend classes

Pilate’s ball as if “the world” is in your hands

Sauna

Dance

Relaxation music

Strap to stretch out thighs and back

Weight resistance training for lifting and firming

Heart rate up to rev up metabolism and have an active and alive system, high anima

Enough rest

Salacyn for hands and feet, peel for hands and feet

Salicylic washes for face (Neutrogena) and microdermabrasion, Mandelic peels (healthy complexion)

See a plastic surgeon for sculptra and shaping and removing of scars, tattoos and hair

Buttocks-clench butt or gluts and release daily several times, do marching in place with ankle weights and yoga

Thin fingers and prettier hands-play piano or musical instruments

Sharp mind and improved memory leads to better intellect-music

Watch out for high acid diet, with preference for a more alkaline body

Eating 10 salads can be a natural colonic

Ayurvedic products for hair and skin (Himalaya Products, http://www.Iherb.com)

Infusium hair tonic as hair food for shiny healthy hair

Use “Refresh” eye drops for your eyes to sparkle and be lubricated

Keep Triple Ointment in the bathroom to tend to any burn, scrape, cut or wounds

Worry about your little “pooh bear”  when you are in need of a colonic and you are looking like a bear filled with poop in your colon

Occasionally fast with a maple syrup, lemon, cayenne pepper and water drink in very short periods like one to two days depending on what’s healthy for you, consult a respected fasting book

If your knees and legs are healthy enough, be able to run 2 miles fast like a police officer for optimal health

Also for good mental health and to fight depression: keep brain chemicals balanced, stay active, fill life with positive activities, the more active the less time for depression, work with circadian rhythm and light, work out/exercise to increase positive endorphins, propel yourself with goals, have a North Star

The above is based on the author’s work with nutritionists, physical therapists, personal trainers and management of a health food store.  Author had a life-long intellectual investigation into health and fitness especially after her health was disrupted with an injury and more acute attention was needed to restore health.  Being more of a “demolition” gave her strange insight into what it takes to restore, achieve and maintain optimal health.  This author’s idea of health pertains to diet, fitness and attention to joy. She believes culinary is integral to joy and would not forsake culinary for a diet, but intends to create a scaffolding that includes it.

Fit, Lean & Beautiful #53

Fit, Lean & Beautiful #53

By, Afua Serwah Osei-Bonsu

Here are some soothing fruity and herbal teas, easy on the stomach, anti-stress, without caffeine but with some other perk:

-Lemon + honey (squeeze juice of 2 lemon wedges, plus 2 tsp honey) + hot water

-Fresh mint + rose water or orange blossom water + 1 tsp sugar+ hot water

-Fresh Sage + hot water

-Fresh rosemary sprigs (newborns mother) + hot water

-Chamomile + honey + hot water

-Sleepytime Tea with milk, honey + hot water

-Mulled tea of orange peels, lemon peels, and their juice + cinnamon stick and honey + hot water

-Lemon Grass + hot water

-Sweet Basil + hot water

-Sorrel + 1 tsp. sugar+ hot water

-Bergamot Tincture 3 drops + hot water

-Lemon Verbena Tincture 3 drops + hot water

-Lavender Tincture 3 drops + honey + hot water

 

Fit, Lean & Beautiful #52

Fit, Lean & Beautiful #52

By, Afua Serwah Osei-Bonsu

One thing I think that can be learned in a New York City Bra Shop is to position your breasts and “wear” them in a desirable fashion, lifting and holding them in place with a good brassiere.

Learning how to care for fur is high on the list of priorities.  It’s good to know where to get garment bags to hold furs and where to dryclean and condition furs.  Avoid a dried out or shedding fur.

While you’re working on your fur it’s good to invest in leather cleaner, a lint brush and fabric defuzzer. What can also be good is wool and cashmere spray.

Mothers and fathers establish ego with their child’s school lunch.  Look for parenting magazines to have good recipes like hummus and cucumbers or dumplings and sauce for children’s lunches.  Children’s school lunches may be where the tastemasters get distinguished.

 

 

 

 

Fit, Lean & Beautiful #50

Fit, Lean & Beautiful #50

By, Afua Serwah Osei-Bonsu

A Baby Workout

  • Waist line twists (30) bend at elbows raise to chest horizontal, access waist and twist
  • Run in place (5 minutes cardio)-simulate running
  • Sun Salutations (30) raise outstretched hands above head-breathe in, lower outstretched arms and breathe out
  • Hamstring Stretches-prop foot on something about a foot and 1/2 high  (trunk or an ottoman or a chair) and stretch back of knee  (count 30)
  • Neck rolls-place ear over shoulder and roll head in circles (while sitting)
    (4 times then reverse and go another 4 times)
  • Ankle circular stretches (while sitting) (5 each leg)

This is a good workout at home when you haven’t made it to the gym or are traveling and in a hotel or need to quickly reduce tension.  It’s quick, light, and has low fatigue, but good stretch quality.  It can also be good for an elderly person, or someone for one reason or another doesn’t make it to the gym and wants a 10-minute routine or a morning routine or a TV routine or a turn on the radio routine.

Fit, Lean & Beautiful #49

Fit, Lean & Beautiful #49

By, Afua Serwah Osei-Bonsu

Here’s to getting fit in the New Year.   The January buzz for fitness and “dryuary” without smoking etc. has already started.  What really sounds great, if you are feeling like hell is to take action.  There’s nothing wrong with making some dietary changes to slim down.  What really seems to work after one friend promoted a diet of “omissions” no rice, no potato, no pasta etc.  What this writer finds works well is to assemble a binder of good, healthy lean recipes with careful research where you may store notes and ideas.  The internet is always your best friend, try websites such as:  perdue.com, halfbakedharvest.com, dinneratthezoo.com, Bon Appetit’s (Healthyish Column-subscribe) and keep searching online for good salads and dishes that float your boat health wise.  Assemble a binder for lots of good ideas and look through cookbooks, make photocopies and place them in the binder.  The binder will promote a lifestyle of health and give you lots of healthy options.

There are many dishes and desserts with lean qualities like Zatar, or cous cous, Fig Newtons, Mamoul (fig cookies), fruit cocktail, canned sliced peaches, tangines (homespun ones), quinoa, lots of seeds and dried fruits, tabbouleh, kebabs, cucumber salads, hummus, Buddha Bowls, strawberry spinach salads, vegetable plates with toasted nuts, Proactive Yogurt, minestrone and ciabatta sandwiches, cranberry juice, popcorn, herbal tea, little garden salads, spinach dip on pita, pretzels, celery and peanut butter, chicken salad, Nicoise Salads, plantain, lemons, yogurt, carrot juice, soup and salad, sandwich and soup, sandwich and salad, Mediterranean, African fish stews can be eaten with crackers.  One wife has her husband eating meat sauces with dippers for a savory lunch minus the starch, to trick the body he ate big, but actually ate small.  You can layer up a hummus platter with squash and lamb, then eat it with pita.  Dinneratthezoo.com promotes eating in big platters for big families.  Lay out several choice veggies etc. in a platter and everyone take a portion.  Diets heavy in turmeric promotes cleansing too, try chicken curry salad in a pita.  Antipasto platters are a nice change of pace.  Chicken teriyaki or Thai chicken salads with papaya and lime are nice choices.  You may want to make up fresh salad dressings to excite you for salad.

Broccoli salad and chicken salads are nice.  Black eyed pea stew with sausage is hearty. Lentils, broccolini and feta.  Sheet pan smoked sausage, apple and root vegetables.  Roasted salmon and citrus salsa verde.  Avocados.  California salads with chicken, avocado and goat cheese.  Crispy Chinese Chicken Salad.  Classic Cobb Salads or Waldorf Salads.  Southwestern Style Chicken Fajita Salad.  Acorn Squash cooked with Mango Chutney.  Try searching high and low for good interesting healthy options.  It’s nice to stay a foodie, be into culinary, make sure you get a quality meal and burn, burn, burn it off later.  The fewer the calories, the less there is to burn.  Don’t give up all your favorites, work out more.

What works really great are the zero calorie lemon-lime seltzer waters, to replace heavy sugars with satisfying refreshing drinks that are high in electrolytes.  The basic idea is to burn off more than you eat and what you don’t burn you keep.  You need cardio, to rev up your energy, metabolism and to burn calories.  Things like cycling tend to keep you at a long steady cardio rate.  If you’re in a cold state then stationary bikes or spinning classes or recumbent bikes.

What also adds to a work out and reduces depression is staying busy and working.  Get a few jobs and volunteer often, figure out a few ways to serve your community.

To enhance your workout, you may want to use protein powder shakes with milk and banana and super green food smoothies with blended fruits.  Balance your quantities with your desired physique. Buy a scale.  For men, very often muscle building powders and shakes are needed in addition to protein powders etc.  It’s a good time to look into gyms and see what local exercise and yoga classes are offered.  Some places offer Butts and Guts classes etc.  One gorgeous male model promoted twisting at the waist to restore the waistline-just light twisting right to left works.

What I heard is not to look for magic pills, they can put 100 lbs. on you in five minutes. Iron and Zinc are good for red and white blood cells.  Oh and back to basics- clear the colon.  It’s a great time for a closed system colonic to start shrinking faster. Other things to think about are a variety of cleansing techniques:  detox footbaths, fasting, microdermabrasion’s, saunas and ready clean drinks are all good for renewal and cleansing etc.

After you have your diet together, your regime together, have cleansed and blank slated (removed hair or tattoos, scars and stretch marks)then it’s a good time to make an appointment with a plastic surgeon for a consultation to work on making some improvements to your health and beauty.  Annual liposuctions can benefit the heart and whole bodies overall health.

It’s a new year, time for a new you!!!

Make some goals and get cracking!  May your purse also clackity clack to set everything into motion.

Fit, Lean & Beautiful #44

Fit, Lean & Beautiful #44

By, Afua Serwah Osei-Bonsu

Children trying to care for an ailing parent after a roof spill may encounter a unique set of ideas for wound care, psychological care and preoccupation, after care and assistance to ease stress of the injury around the house.  The first thing to do is rebuild them as best you can and talk to their nurses and doctors and let them know someone loves them and offer suggestions about their care.  Doctors can rebuild white blood cells with Zinc, red blood cells with Iron, they can rebuild joints with glucosamine rich “Joint Juice,” rebuild joints with steroids, rebuild new skin using Vaseline or Triple Ointment to the wound areas.  One thing you can request from your doctor or nurse is “Ensure” nutritional dietary supplement drink which will quickly give them a lot more strength.  It may be good to bring them a few food stuffs from the outside while in the hospital if they are rejecting hospital foods.  A parent who fears dying may like strawberries and bananas, soft granola bars or even lemon cookies.  A good thing to bring is saltines for nausea.

A good thing to do to perk up their spirit while in the hospital is to groom and bath them.  Bring them back to life.  Help them to feel fresh, attractive and loved.  Ask the nurse for a razor and shaving cream, comb their hair.  Some nurses may fear elderly parents are suicidal and don’t like to distribute razors.

What’s good coming home from the hospital is to think of intellectual occupation or diversion.  Researching a book list can be good or purchasing books for a loved one is great.  Also perhaps getting them set up in an online class while convalescing can be good and encouraging PT as soon as possible.  PT will help them not to lose any range of motion or compensate for pain but to invigorate the body and give it a good, “I’m alive!”  When you compensate for  pain, you may ruin your walk, for example, and need to relearn your walking.

One key thing to do when a family member is returning home from the hospital is to get lots of push carts to relieve burden of getting shopping into the house.  Basic Walmart shopping carts can go from car to cupboards and relieve the burden of carrying lots of shopping bags.

You can talk to your family about after- after care when they have healed wounds and may desire to see a plastic surgeon to remove scars if possible.  It’s worthwhile to make an appointment with your local plastic surgeon for a consultation for about $250 to see how they may help with your care and overall appearance after an injury.

Things to focus on are healing, strength, ease, stamina, then beauty.  Aspirins or heat or cold packs can be good for pain after coming home and may help with inflammation.  An herbal headache and soothing tea may be in the mint family or soft drinks like Vernos may be comforting and help with nausea.

You may like having white sheets so you can make at home, a hospital bed, and sterilize it with bleach.  Be prepared for surgical aftercare with lots of gauzes and bandages and ace etc. that may be needed if wounds are draining or bleeding.  Sometimes you’re leaving the hospital and don’t get enough direction about what may happen with your surgical site once you arrive home-so be prepared.

If you took a spill carefully watch your urine for internal bleeding.  Another good thing to think about is getting compression stockings once you have been bedridden for circulation problems.

A loved ones care may surpass their family’s abilities and they may need long term care or visiting angels.  Consult your local telephone book or internet to see what’s available in your region.

Good gifts for a loved one are light reading, grooming, good advice about their care, suggestions to nurses, Brita not to carry heavy water bottles, dollies and help with heavy lifting and cleaning.

You can give them little tips like taking iron with orange juice for better assimilation.  They may also like some Himalaya Ayurvedic Lotions or Chandrika Ayurvedic Soaps to bless their body and love themselves deeply.

Sometimes after sutures heal, you need braces to realign backs and knees etc.  Just know, a shower can make a patient who wants to die, want to live.  Oranges are also a really healing food to give a patient or family member.

Sometimes an accident can promote to a family member greater compassion.  Their personality may even improve with an accident.  I read something interesting in Amy Tan’s, “Joy Luck Club” in reference to children “rising to expectations.”  Rising to expectations may be true of many conditions and life in general.

Your children may be weepy and pessimistic with fear for the worst.   Help the patient to get into their care and aftercare, to intellectualize and even become a go-getter with a list of phone numbers to doctors to get them going.

Pray for them.  Ask people to pray for them and guide a positive wave of love towards them through the universe.

 

Fit, Lean & Beautiful #43

Fit, Lean & Beautiful #43

By, Afua Serwah Osei-Bonsu

When in pursuit of a deep and true fitness, one needs to ascertain what parts of their body are weak or strong.  Via a Physical Therapy Center, a “PT” may have you push against their hand to gauge your force or strength.  In the end, they may tell you about parts of your body that due to your work or regime are built up and other parts that may be weak and need additional support.  PT is completely targeted healing and curative exercising that often improves one’s range of motion.

When one has sat down to work on their fitness, a good first step is to gauge and develop the body’s strength of all its parts-to be deeply fit.   Another needed step is often too alkaline the body with things like cranberry juice and lemon.  Then finally, all the eliminations via a diuretic that removes excess water, a colonic to clean the colon and liposuction to clear unwanted fatty materials in conjunction with Sculptra.

When trying to heal back problems that range from sciatica, arthritis, worn-out disk, and muscle strain-one doctor prescribed strengthening the whole back and PT.  The PT Therapist may also add to strengthen the upper legs to support the back.  Exercises include things like Yoga’s cobra, bridge and plank, simple sit and stands, kicking forward, side and back, back leg lifts while laying down, monster walks with a rubber band around ankles, hanging one leg off the table to stretch the lower back region, balancing on one leg and balancing with one foot in front of the other.  After even four days of exercise, you may feel your whole body tighten and waistline definition.  Yoga’s “plank” is so intense, it’s supposed to thin the face and stomach.   Targeted exercise in PT, 3 days a week for one month at one hour and 15 minutes sessions, should show some results.

It’s possible to make vast improvements to one’s fitness, physique and beauty.  First steps include things like blank-slating so that when you lipo you won’t deform your body.  Remove hair, scars, stretch marks and if you like-unwanted tattoos.    There are surface tasks to achieve in conjunction with microdermabrasion/peels and elimination tasks.  The first thing a plastic surgeon may ask you to do is all your surface work, before doing anything surgical.

Fit, Lean & Beautiful #42

Fit, Lean & Beautiful #42

By, Afua Serwah Osei-Bonsu

A photo of a 30 year practicing yogi filled me with joy.  For many starting out it may be nice to study this book list, for others to study and enhance their practice.  Yoga is a very positive and spiritual experience that the whole world should enjoy!  Yoga is something good to make a habit of and find yourself 30-40 years later still lean, supple and limber.

 

Yoga Book List

Yoga for Beginners, Emily Oddo

Workout Labs Cards 1 & 2, Yoga Cards

Teaching Yoga Essential Foundations By, Mark Stephens

I Am Yoga, Susan Verde

Yoga Beyond the Poses, Adrienne Bible

Living the Sutras a Guide to Yoga, Wisdom Beyond the Mat   Kelly Di’Nardo

Ashtanga Yoga The Practice Manual   David Swenson

The Yoga Sutras of Patanjali   Sri Swami Satchidananda

Learn to Meditate:  The Yoga’s, Chakras, Concentration Visualization, Liberation, Sujantra Mckeever

The Mindfulness Journal, Barrie Davenport

The Ultimate Guide to the Face Yoga Method, Fumiko Takatsu

The Art & Business of Teaching Yoga, Amy Ippoliti

Trauma Sensitive Yoga in Therapy, David Emerson

Overcoming Trauma Through Yoga, David Emerson

Hot Yoga Masterclass, Gabrielle Raiz

The Complete Guide to Yin Yoga’s, Bernie Clank

A Systematic Course in ancient Tantric Techniques of Yoga and Kriya, Swami Satyananda Saraswati

The Heart of Yoga Developing a Personal Practice, T.K.V. Desikatar

Yoga Nidra, Karmini Dasai

Good Morning Yoga, Mariam Gates

Yoga Sequencing Designing Transformative Yoga Classes, Mark Stephens

Hatha Yoga Pradipika, Swami Muktibodhananda

The Language of Yoga Complete A to Z Guide to Asana Names in Sanskrit Terms and Chants, Nicolai Bachman

Yoga for Osteoporosis, Loren Fisher

Tibetan Yoga, Ian A. Baker

Restorative Yoga, Sue Flamm

Yoga Fitness for Men, Dean Pohlman

Chair Yoga, Kristin McGee

Yoga of the Subtle Body, Tias Little

B.K.S Iyengar Yoga, The Path to Holistic Health, B.K.S. Iyengar

The Healing Yoga Deck, 60 Poses & Meditations to Alleviate Pain & Support Well Being, Olivia H. Miller

The Yoga Handbook an Inspirational Reference for Teaching and Home Practice, Stephanie Keach

The Inner Tradition of Yoga A Guide to Yoga Philosophy for the Contemporary Practitioner, Michael Stone

Embodied Posture Your Unique Body and Yoga, Stacy Dockins

Yoga for Classrooms, Lisa Flynn

65 Yoga Classes, Tim Howell

Yoga Mindfulness Practices for Children, Jennifer Cohen Harper

Functional Anatomy of Yoga, David Keil

The Yoga Plate, Tamal Dodge

Yoga Resource Practice Manual, Darren Rhodes

Yoga as Medicine, Timothy McCall

Yoga Pretzels, Tara Guber

Restorative Yoga for Life, Gail Boorstein Grossman

Namaslay, Candace Moore

The Wealthy Gardener Life Lessons on Prosperity, John Sarforic

Reiki for Beginners, Jessica Fly

Little Book of Yoga Themes, Anjaney C. Handra

The Yoga of Eating and Transcending Diets and Dogma to Nourish the Natural, Charles Eisenstein

Living Your Yoga:  Find the Spiritual in Everyday life, Judith Hanson Lasater

The Fighters Kitchen 100 Muscle Building, Fat Burning Recipes W/Meal Plans

Yoga Bunny

Body Builders Kitchen, Erin Stern

100 Weight loss Bowls, Heather Whinney

Yoga for Healthy Aging, Baxter Bell

Light on Yoga, B.K.S. Iyengar

Power Yoga for Athlete’s, Sean Vigue

The Path of the Yoga Sutras, Nicolai Bachman

Your Spine, Your Yoga, Bernie Clark

Birth Wisdom, Yoga Remedies and Journal, Julia Piazza

The Yoga Calm for Children, Lynea Gillen

Yoga Mind, Rev Mind from Inside Out, Suzan Colon

Yoga the Spirit and Practice of Moving into Stillness, Erich Schiffmann

The Essence of Lightness Roadmap to Peak Performance & Self Mastery Also Historical Fiction Kung Fu, Tom Fazio

Perfectly Imperfect:  The Art and Soul of Yoga Practice, Baron Baptiste

Ten Minute Yoga for Stress Relief, Lisa Shea

Yoga for Scoliosis, Elise Browning Miller

Preliminary Course for Beginners Yoga in Action, Geeta S. Iyengar

Yoga Notes How to Sketch Yoga Postures, Eva-Lotta Lamm

Marvels Marvelous Yoga, Yoga for People, Inspired by a Raccoon, Andrea Rumery

Self Massage & Joint Mobilization of Traditional Thai Yoga, Reusi  Dat Ton part I Handbook, David Wells

A Beginners Guide to Taking Your Yoga Beyond the Mat, Alanna Kaivalya

Yoga for Wellness, Gary Kraftsaw

Yoga Frog, Nora Shalaway

Hatha Yoga Pradipike, A.G. Mohan

Ashtanga Yoga, Gregor Maeble

Kids Yoga Challenge Pose Cards, Sara J. Weiss

The Tibetan Yoga of Dream & Sleep, Tenzin Wangyal Rinpoche

How to Read Signs, the Origin of Angels Signs and Symbols, Kaya & Christiane Muller

Insight Yoga, Sarah Powers

Yoga Bio Mechanics, Stretching Redefined, Jules Mitchell

Relax into Yoga for Seniors, Kimberly Carson

Yoga Adjustments Philosophy Principles & Techniques, Mark Stephens

Ashtanga Yoga Practice Cards, Keno MacGregor

Upgrade Your Breath, Logan Christopher

Yoga Games For Children, Danielle Berma

Yoga and the Path of the Urban Mystic, Darren Main

2,100 Asanas, Daniel Lacerda

Light on Yoga, B.K.S. Iyengar

Yoga Anatomy, Leslie Kaminoff

Yoga 40 Exercises for Beginners, Sophie Godard

Yoga for Everyone 50 Poses for Every Type of Body, Dianne Bondy

How Yoga Works, Michael Roach

The Practice of the Yoga Sutra Tigunait, Pandit Rajmani

Yoga, 4 Manuscripts in 1, Elliot Wood

The Key Muscles of Yoga, Ray Long

The Poses of Yoga, Ray Long

On Yoga Architecture of Peace, H.H. Swami Chidanand Saraswatju

Goodnight Yoga:  A Pose by Pose Bedtime Story, Mariam Gates & Sarah Jane Hinder

The Teacher Appears 108 Prompts to Power Your Yoga Practice, Brian Leaf

The Seven Spiritual Laws of Yoga, Deepak Chopra

The Secret of the Yoga Sutra, Samadhi Padu

The Yoga Mind, Rina Jakubowicz

Yoga for Beginners, Cory Martin

Yoga Body & Mind Handbook

Yoga Dice, 7 Wooden Dice, 1000 Possible Combinations

Teaching Yoga Beyond the Poses, Sage Rountree

The Yoga Anatomy Coloring Book

Science of Yoga, Ann Swanson

The Yoga Bible, Christina Brown

Yoga:  The Top 100 Best Yoga Poses, Susan Hollister