Originally posted on Chopra.com

It’s time to get out your yoga reading materials and dive in! Books about yoga are a beneficial addition to the library of any seeker. There are thousands of interesting, insightful, and inspiring books about yoga. From yoga books for beginners to the mystical aspects of meditation to the anatomy of specific yoga poses the to the influence of yoga on body image, resources abound. The practice of yoga is about bridging and strengthening the connection between body, mind, heart, and spirit. To that end, finding a teacher or community to practice with is indispensable for any level of yogi. But when you are traveling, yearning for more learning, or want to see pictures of poses, books about yoga are indispensable. Books on the myriad aspects of a well-rounded yoga practice can be a welcome supplement to the teachings you learn in classes.

Books for yoga beginners through to experienced yoga teachers and practitioners can provide useful information. There are volumes written for anyone interested in the physical, mental, emotional, and spiritual benefits of a yoga practice. If you are going through yoga teacher training, there are many useful books about yoga to help teach you and guide you through your yoga practice. There is always more to learn! It can be helpful to read books about yoga because you can read at your own pace and take in the information in your own time.

As you read, you may wish to take notes on the information most resonant and relevant for you. Perhaps you are interested in mudras or mantras? There are books about that! Perhaps you want to know the brain science behind meditation? There are books about that, too! There are books about yoga therapy and kids yoga and prenatal yoga and yoga for 12-step recovery. There are books on different styles of yoga asana and what kriyas will help to reinvigorate your life. Reading can be a meditative practice in itself.

These yoga books will help you improve your practice with valuable insight into yoga philosophy, history, step-by-step asana instructions, and realistic suggestions for incorporating this holistic therapeutic practice into your everyday life. Happy reading!

1. Health, Healing, and Beyond: Yoga and the Living Tradition of T. Krishnamacharya By T.K.V. Desikachar
You should read this book if: You want an accessible and insightful introduction to yoga philosophy, you wonder where “yoga” came from, and you want some interesting history regarding the lineage of the yoga practiced in the West.
What this book is about: This book is about the healing benefits of yoga for the body, mind, heart, and spirit. More specifically, this book is about the life and work of master yogi T. Krishnamacharya and how it coalesces with the 5,000-year-old history of the healing tradition of yoga. The author goes into the rigors of a yogi’s journey: poses (asana), breathwork (pranayama), meditation (dyana), intentional concentration (dharana), moral observances (yamas and niyamas), sense withdrawal (pratyahara), and the pursuit of bliss (samadhi). Written by Krishnamacharya’s son, T.K.V. Desikachar, this book alternates between the fascinating details of both yogis’ personal journeys and the essentials of a well-rounded yoga practice. This would make a nice addition to a library of yoga books for beginners.

2. The Secret Power of Yoga: A Woman’s Guide to the Heart and Spirit of the Yoga Sutras By Nishala Joy Devi
You should read this book if: You have heard of Patanjali’s Yoga Sutras but have found them dry or confusing, you value reading yoga philosophy from a heartfelt perspective, and you are searching for deeper meaning in your life.
What this book is about: This book is an accessible, in-depth exploration and explanation of Patanjali’s Yoga Sutras, or the sacred threads of a yogic path. Whether Patanjali was just one person or a group of scholars, this collection of aphorisms has long been a go-to text for spiritual and secular seekers alike. This particular translation from Sanskrit is the only one written by a woman. From the encouragement to find a balance between effort and ease in meditative seats and yoga postures (2.46 sthira-sukham âsanam) to the eight-limbed yogic path (2.28 yogângânusthânâd asuddhi-ksaye jnâna-dîptir âviveka-khyâteh) to various meditative practices, this book of yoga sutras offer direction, guidance, support, and insight for anyone interested in finding deeper meaning within their life.

3. Anatomy of the Spirit: The Seven Stages of Power and Healing By Caroline Myss
You should read this book if: You have an interest in healing yourself and others holistically, you seek an in-depth exploration into the chakras, and you are interested in energy medicine.
What this book is about: Written by an experienced energy healer and medical intuitive, this book is an comprehensive immersion into the world of chakras, or energy centers, the benefits and how-to’s of self-healing, and how your body and biology hold onto what you experience and your biography. Anatomy of the Spirit includes sections about the history of subtle energy and how most of the world’s religions intersect in multiple ways. There are enlightening segments featuring the experiences of people who have healed themselves with their thoughts. Finally, there are portions regarding the practicalities of working with your chakras in everyday life.

4. The Seven Spiritual Laws of Yoga By Deepak Chopra and David Simon
You should read this book if: You are new to the world of yoga or an experienced yogi. If you are looking for not only thorough descriptions of yoga poses, but also a look at the spirituality so often missing in Western yoga classes today, this is the go-to book for you. Think of it as a guidebook for meditation, yoga, mantra, breathwork, and of course, yoga poses.
What this book is about: What you see in the book’s title is what you get on the pages—a look at the seven spiritual laws of yoga, which are:

1. Pure potentiality
2. Giving and receiving
3. Karma (cause and effect)
4. Least effort
5. Intention and desire
6. Detachment
7. Dharma

As you learn about these seven laws, you will learn how to witness and embody them in your physical and spiritual yoga practice. Check The Seven Spiritual Laws of Yoga out for yourself!

5. The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well By Kate O’Donnell
You should read this book if: You are interested in making yoga part of a complete, holistic lifestyle, you want to change how you see your food, you enjoy eating according to what foods are in season, and you find cooking meditative.
What this book is about: This book is a beautiful cookbook filled with delicious recipes for breakfast, lunch, dinners, and snack-time delights based on what is in season. This book also has comprehensive information about the doshas (or body types), the basics of a well-stocked Ayurvedic kitchen, and tips and tricks for using this ancient science to bring balance to your everyday routines. The recipes in this cookbook are simple, delicious, and depicted in colorful illustrations.

6. Yoga Body and Mind Handbook: Easy Poses, Guided Meditations, Perfect Peace Wherever You Are By Jasmine Tarkeshi
You should read this book if: You want a lovely overview of the benefits of yoga and meditation, you are looking for some practical ways to begin a physical yoga practice, and you want clear descriptions of how to get into new yoga postures.
What this book is about: This book is an inspiring introduction to yoga, mindfulness, meditation, and wellbeing from a long-time practitioner and teacher. The Yoga Body and Mind Handbook includes a basic history of yoga, the benefits and rewards of a dedicated practice, an overview of the eight-limbed path, how to set yourself up for success when beginning the study of yoga, and simple breakdowns of many yoga asanas. For each posture, the author includes the quality (grounding, energizing, or relaxing), the effect (flexibility, strength, or tranquility), what props or modifications might be useful (block, blanket, or strap), the gaze or where to look while executing the pose, and then how to get into the pose. The drawings of each pose are also sweet and helpful.

7. Insight Yoga: An Innovative Synthesis of Traditional Yoga, Meditation, and Eastern Approaches to Healing and Well-Being By Sarah Powers
You should read this book if: You want to learn Yin yoga poses and techniques, you are curious about the basic principles of Chinese medicine and how they relate to yoga, and you have an interest in meditation.
What this book is about: This book is about integrating the basics of Chinese medicine, the principles of yin, yang, chi, meridians, Buddhism, Taoism, and the five elements (fire, water, wood, metal, and earth) with a yoga practice. This book is also about the specifics of a Yin yoga practice, which is “slow, steady and often stationary, with a sense of core softness and surrender.” In the Yin practice, poses are help for three to five minutes to give the body time to soften, open, relax, and stretch deeply. The pictures of the poses, demonstrated by the author, are helpful for recreating the poses on your own and the descriptions are clear and concise.

8. Open Body: Creating Your Own Yoga By Todd Walton
You should read this book if: You want to practice yoga at home but don’t know where to begin, you want to feel empowered to create individualized movements that feel good in your body, you need the reminder that anything can be yoga, and you need a reminder to let go of the intensity and seriousness of the yogic path.
What this book is about: This delightful and beautiful little book is an invitation to create your own yoga practice. Whether you enjoy taking classes in community or already prefer to practice solo, this book lends itself to joy, delight, sweetness, exploration, and self-discovery. From ideas of how to do yoga in bed to dancing yoga to water yoga to sensual yoga to hosting a yoga party, this book is about allowing yourself to feel integrated and connected with your inner self. The author states, “Yoga is a Sanskrit word meaning the union of the physical self with the universal spirit…I use the word ‘yoga’ to mean all those physical and verbal and emotional and meditative things I do in loving response to the needs of my body and spirit.” The drawings that grace the pages of this book are whimsical and imaginative, just as the author reminds you to allow your yoga practice to be.

There are hundreds of other books on various yoga topics that are well worth your time. Books for yoga devotees and newcomers are easy to find. Are there books that you’ve found inspiring for your yoga journey? What books have been on your bedside table? If there’s a topic that entices you (Vegetarianism? Intuition? Present moment awareness? Mindfulness in the workplace?), consider borrowing or purchasing a book on the topic. Sometimes a single quote or chapter can be the spark you need to shift everything. Set up your reading nook, cozy up with a blanket, and crack open that yoga book!

Originally posted on Chopra.com

Can’t fall asleep? Too much on your mind? Body won’t be still and let you rest? There are yoga poses that are known to calm the body to help you sleep better at night. Setting up the conditions for calm and making these poses part of your nightly ritual can help you get a good night’s sleep.
When you are well rested, your brain functions better, your muscles regenerate more quickly after injury, and you are better able to express your emotions. One study found that sleep deprivation results in the loss of memory and insight formation, which are the essential building blocks of learning, creativity, and scientific discovery. Getting no sleep or poor quality sleep increases the risk of high blood pressure, heart disease, diabetes, depression, and weight gain. Approximately 30 percent of adults experience difficulty falling asleep, difficulty staying asleep, problems with waking up too early, and poor quality of sleep.
Creating a before-bed routine that includes relaxing yoga poses can help you sleep better and allow you to wake feeling rejuvenated. A few minutes in Legs Up the Wall or Pigeon pose and dreamland awaits? Worth a shot! In general, relaxing or restorative yoga—rather than power yoga—has a calming effect on the body and mind. A regular yoga practice can also boost immunity, lower blood pressure, help focus attention, calm the nervous system, improve posture, release stress and tension, and encourage physical, mental, and emotional healing.
Other healing tools such as pranayama, meditation, and yoga nidra can be helpful in getting good sleep. Pranayama techniques, or breathing exercises, such as nadi shodhana, sama vritti, and focusing on long, steady exhales assist in relaxing the nervous system, which prepares the body for sleep. Meditation techniques such as watching the breath, repeating mantras, or using a mala necklace are relaxing and good for winding down from your day. Yoga nidra, or yogic sleep, is also a sweet segue into slumber.
If you’re searching for relaxing yoga poses to help you sleep better, consider the seven poses described below. Try them as a sequence or pick and choose the ones that feel the best to you. Begin your evening yoga practice by setting up the conditions for calm: make your space dark, make your space quiet or put on soothing music, keep yourself warm but not hot, and get prepared to settle in for awhile. Sweet dreams and namasté!


1. Standing Forward Fold (Uttanasana)Try this standing yoga pose when you want to stretch your legs, release tension in your neck, allow your spine to unwind from a long day, and to begin to energetically turn inward as you move toward slumber.
Quality: Reflective
How to do it:

• Stand with your feet as wide as your hips or wider. 
• Bend your knees and slowly roll down and fold your upper body over your legs.
• Keep a generous bend in your knees and allow your upper body, torso, arms, and head to hang heavy.
• Shake out your head and hair and relax your jaw.
• Sway gently side-to-side and forward and back to feel all parts of your feet on the ground.
• Stay folded and experiment with different arm variations for one to five minutes. Roll up slowly or bend your knees and come down to the floor.

2. Thread the NeedleTry this yoga pose to stretch your upper back, release stress and tension in your neck and shoulders, and unwind your spine after a day of sitting or standing.
Quality: Change of perspective
How to do it: 

• Come down to your hands and knees. Pad your knees with a blanket if they are sensitive.
• Keep your left hand grounded and reach your right arm out and up.
• Look up toward your hand and take a big breath in.
• As you breathe out, thread your right arm all the way under your left.
• Rest your right shoulder and the side of your head on the ground. Actively push the back of your right hand into the earth to intensify the stretch in your upper back.
• Place your left hand on the floor for stability or reach that arm up and wrap it around your back.
• Rock your hips side to side until you feel settled and hold for several deep breaths.
• Unwind back to your hands and knees. Try a few cow and cat stretches to release your spine from the twist.
• Repeat on the second side.

3. Pigeon Pose (Eka Pada Raja Kapotanasa)Try this classic hip stretch to relieve tension in your low back and hips, stretch your hip flexors and the fronts of your thighs, and begin to energetically turn inward as you wind down from your day.
Quality: Reflective
How to do it:  

• From hands and knees or Downward-Facing Dog, slide your right knee and shin forward toward your hands. Create a number “7” shape with your front knee and back leg.
• Extend your left leg long behind you and lower your hips.
• Adjust your right foot forward as far as is comfortable to allow for some sensation but no pain.
• Rock from side to side as you settle in.
• Rest your hands, elbows, or forehead down on the mat in front of you.
• Stay for several minutes breathing deeply.
• Repeat on the second side.

4. Supported Fish (Matseyasana)Try this heart-opening yoga pose to release and relax tension in your chest, shoulders, upper back, and neck, and energetically open yourself up to self-love and compassion.
Quality: Open-hearted
How to do it:

• Come to sit on your yoga mat and gather your block, bolster, or roll of blankets.
• Roll back onto your support props until they rest just beneath your shoulder blades. It is not an exact positioning! Roll around, move the props, and adjust until you feel comfortable.
• Tip your head back onto your mat or onto another prop for support.
• Rest your arms open or down to your sides.
• Extend your legs out in front of you. If you experience low back tenderness, place a pillow or blanket beneath your knees.
• Settle into stillness and stay in the pose for three to five minutes. Relax your shoulders, neck, and forehead. Breathe deeply.
• Roll gently to your side, slide the props out, and come to your back.
• Bring your knees back into your chest and roll around on your back a little bit.
• Take a few moments to rest flat on your back.

5. Seated Forward Fold (Paschimottanasana)Try this seated yoga pose to stretch your legs, relax your back, and energetically turn your awareness toward your breath, intuition, and inner world.
Quality: Reflective
How to do it: 

• Come down to a seated position. 
• If your low back or hamstrings feel tender or very tight, sit up on the edge of a blanket or pillow.
• Extend your legs straight out in front of you. Flex and point your feet a few times. Then flex your feet by drawing your toes back toward your face.
• Sit up well with your spine tall.
• Reach your arms up to the sky and enjoy a deep breath in.
• As you breathe out, fold forward over your legs any amount.
• Let your hands land on your thighs, knees, shins, ankles, or feet.
• Allow your head to tip forward and relax your neck or rest your forehead on a block, pillow, or your legs.
• Stay for one to five minutes while breathing deeply.

6. Twist on a BolsterTry this relaxing pose over a bolster, pillow, or blanket roll for a gentle decompression of the spine, massage for the abdominal organs, and opportunity to energetically change your point of view with a twist.
Quality: Change of perspective
How to do it: 

• Bring a bolster or roll of blankets in front of you.
• Come to your seat and curl your knees over to your left side. Bring the bolster up against your right hip.
• Bring one hand on each side of the bolster. Inhale and elongate your spine. Turn and twist toward your right as your exhale.
• Inhale and get long again. Drape your torso over the prop as your exhale.
• Rest your belly, ribs, chest, and one cheek on the pillow.
• Rest your arms on the earth out to your sides or around the pillow.
• Adjust the depth of your twist by turning your head away from your knees or sitting up halfway and resetting your twist.
• Stay and breathe deeply for one to five minutes. Then, unwind from the twist, try a few cow and cat stretches to release your spine from the twist.
• Repeat on the second side.

7. Legs Up the Wall (Viparita Karani)Try this reclining pose against a wall or on your bed to release tension and inflammation in your legs and feet, soothe your nervous system, and lower your blood pressure.
Quality: Calming.
How to do it:

• Sit next to the wall and roll down to your side.
• Swing your legs up the wall and move as close to the wall as is comfortable for the backs of your legs.
• Rest a blanket under your head as a pillow and under your low back for support.
• It can also feel grounding to put a folded blanket on top of your feet, especially if the weather is cold.
• Breathe deeply and hold as long as you’d like.
• If you choose to practice this pose on your bed, roll right into sleep from here.

Sleep is an essential element in a well-balanced life. If there is anything natural and healthy that can help you get a good night’s sleep, it’s worth a try. Yoga poses, breath awareness, and creating a calm environment can assist you in the getting better sleep. When you are well rested, you will be able to show up as your best self for your family, friends, coworkers, and community. Try out the yoga poses suggested and see if they help in releasing physical, mental, and emotional tension built up in your body. Here’s to a night of good rest and sweet dreams!