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Yoga E-BookThe perfect path to a fit body mind and soul,

"IT'S ALL ABOUT THE PROGRESS"The ContentThe history of yoga3Facts about yoga4Exercise yoga block5-7The 8 elements of yoga8Beginner exercise yoga strap9Expert exercise yoga strap10Breath and posture11Yoga and productivity12The power of yoga13About A-FTNS14-15

The history of yogaClassical YogaModern PeriodIn the pre-classical stage, yoga was a mishmash ofvarious ideas, beliefs, and techniques that oftenconflicted and contradicted each other.In the late 1800s and early 1900s, yoga masters beganto travel to the West, attracting attention andfollowers.The Classical period is defined by Patanjali’s YogaSûtras, the first systematic presentation of yoga.Written sometimes in the second century, this textdescribes the path of Raja Yoga, often called"classical yoga".This began at the 1893 Parliament of Religions inChicago when Swami Vivekananda wowed theattendees with his lectures on yoga and theuniversality of the world’s religions.Patanjali organized the practice of yoga into an"eight-limbed path" containing the steps and stagestowards obtaining Samadhi or enlightenment.Patanjali is often considered the father of yoga andhis Yoga-Sûtras still strongly influence most styles ofmodern yoga.Page 3In the 1920s and 30s, Hatha Yoga was stronglypromoted in India with the work of T.Krishnamacharya, Swami Sivananda and other yogispracticing Hatha Yoga.Krishnamacharya opened the first Hatha Yoga schoolin Mysore in 1924 and in 1936 Sivananda founded theDivine Life Society on the banks of the holy GangesRiver.

Facts about yogaPage 41. What Does ‘Yoga’ Mean?2. The ‘Father’ of YogaThe word ‘yoga’ is derived from the Sanskrit root ‘yuj’which literally means to ‘yoke’ or ‘unify. It refers tothe coming together of the body, mind and spirit. Thiscan happen on the mat, during meditation or thatmoment of clarity where you notice what’s going onaround you and be completely present in that moment.Named by: PatanjaliSo he assimilated and included all aspects into acertain format as the Yoga Sutras. Patanjali, thefather of modern yoga and the author of thecelebrated yoga sutras. As per the modern yoga.Patanjali is known as the father of yoga but in actualthere is no such father of yoga3. Oldest Yoga teacher4. Yoga improves orgasms and sexToday at 97-years-old, Tao Porchon-Lynch is theworld's oldest living yoga teacher, recognized bythe Guinness World Records since 2012. The formeractress/model is also a celebrated ballroom dancer,with a recent appearance on America's GotTalent that wowed the judges and led to a standingovation.And is even believed to help stop prematureejaculation. Think of all of the bandha work we do andpelvic floor awareness! If you would like to learn moreways your yoga practice makes you better in bed.“Yoga is not about touching your toes, it is whatyou learn on your way down”

Exercise yoga blockOn the next 3 pages we show you a whole yoga routine so you can try your new yoga blocks directly!We made these exercises so you can get used to the yoga blocks and learn to use them.All the exercises are beginner friendly. But as well very good for experts.If you have a yoga set with a strap. You can find those exercises after the page: 8 elements of yoga.Enjoy your first training with a new A-FTNNS yoga set.Let us know if you like them!Page 512Warming upSupportbrigeThis exercise is a great way to startoff your day and stretch your back ina pleasant wayAfter you stretched your back thisexercise will be great to stretch yourlower backPut 1 yoga block in the middle ofyour back and one yoga blockbelow your headHold this posture for 2 minutesPut one yoga block vertically belowyour back and put your hips upHold this posture for 2 minutes

Exercise yoga block34Down DogSpine StretchDon’t try to force yourself with thisexercise and try to (step by step)get your posture perfectThe Spine stretch is one of the mostimportant stretches toprevent injuriesPut your forehead on the yoga block,walk up and stretch your knees.Try to make the turn as far aspossible. Hold it for 30 sec.Hold this posture for 2 minutesRepeat this 3 time56Side Angle PoseHip StretchBreath in deeply and take your time,get relaxed and clear your mind.Relax your hips on the yoga block.This exercise is slightly different thenexercise 2.Put down the yoga block and spriteyour arms as far as possiblePut down the yoga block below yourbuttocks.Both sides 2 minutesHold this posture for 2 minutesPage 6

Exercise yoga blockPage 778Standing Forward BendHalf SplitStretch your hamstring and makeyourself more flexible. It can alsobe nice to stretch dynamicallyPut the yoga block on the ground,bend over and keep your legsstraight2 minutesWork yourself to be more flexible andtry to put your feeds every time alittle bit furtherLay the yoga blocks on the ground,and put your hands on the blocks (90 ).910Site Angle ProHigh Lunge TwistChallenge your balanceHold on to your yoga block andstretch your arms as far as possible.Stretch out your whole bodyStretch your body every time a littlebit further.Then keep your balance on one legBoth legs 2 minutesBoth sides 2 minutes2 minutes

The 8 elements of yogaMost people know from ‘yoga’ merely 2 or 3 of those 8 elements.But there are elements. All the eight elements are to be practiced in thecorrect sequence in order to achieve ultimate wisdom. As a real yogi oryogini you need to know about those 8 elements, so we have listed themdown for you.Page 8YAMAPRATYAHARARestraints, moral disciplines or moral vowsSense withdrawalNIYAMADHARANAPositive duties or observancesFocused concentrationASANADHYANAPoreMeditative absorptionPRANAYAMASAMADHIBreathing techniquesBliss or enlightenment

Beginner exercise yoga strapBeginner exercises requited one yoga strap.Make always sure that you keep breathing while youstretching your body. Keep in mind everybody has hisown pace so maybe what you are doing wont look likewhat the picture is showing. It's about the process!And then you will feel the effects directly after the\first exercise.1Supta padangustahsneRelax and keep breathing. Do notoverstretch your hamstring.With every exhale relax more andstarch further.Do this for 30 seconds23PashimottasanaGomukhasanaMake sure that your back and legsare straight with this exercise.Don't push yourself to hard and keepbreathing.Use the strap for this exercise to getmore flex in you back and reduceback pain.Do this exercise for 30-60 secondsDo this exercise for 30-60 seconds.Page 9

Expert exercise yoga strapWhen you feel fully convertible with the beginnerexercises and you have a good balance you can startwith the expert exercise. But still do the beginnerexercises as well. Those practices are really good to doeven though you need less experience to do them. Keepin mind that the exercises are hard to and you need todo them correctly. So be sure you feel experienced andcomfortable enough to to them. Good luck!Prasarita padottanasanaFocus on your breathing and relax inevery exhale.Listen to your body while doing thisexercise don’t push yourself too far.Do this for 30 seconds23Salamba sarvangasanaNatarajasanaDoing this exercise for the firsttime? Make sure you have a softservice.Use the strap to keep your arms inthe right positionWith this exercise it there is goodbalance required.If you don’t have the balance use awall or chair as support.Do exercise for 30-60 seconds.Page 101Do this exercise for 30 seconds

Breath and postureBreathingPostureBreathing is obviously an important part of every day,whether you're doing yoga or not.Importance of Practicing Yoga PosesThough we don't typically focus on our breath during the day, in a yoga class, breathing is just as importantas the poses and serves a greater purpose.Each inhale and exhale can energize, calm, and help you form a deeper mind-body connection.Vinyasa, one of the most common forms of yogapracticed in the United States today, means, inSanskrit, "breath linked to movement." In theseclasses, movement from one posture to the next isusually done along with an inhale or an exhale, saysAnnelise Hagen, a yoga instructor.Page 11The practice of the yoga is of very high importanceand can have a huge beneficial effect on the wholeentire body.Poses not only strengthen and tone the muscles,tissues, ligaments, joints and nerves but also maintainsthe smooth functioning and health of all the body’s systems.You will find that your sleep will improve and that youmay even need less time to sleep as your rejuvenationlevels and abilities will improve.

Yoga and productivityFocus on your musclesKeep your goal in mindWhen you are stretching a particular muscle,consciously activating the agonist muscle (the oppositemuscle to the one you’re stretching) will cause themuscle you are stretching to release (thoughreciprocal inhibition).Set intentions and realize your goals through youryoga practice?You should contact your muscles gently rather thanstrongly. Strongly contracting a muscle shortens themuscle, which seems to prevent you from moving asfreely in the yoga pose. On the other hand, gentlyfirming a muscle toward the bone provides muscularsupport without interfering with movement. If you’renot used to working this way, it may take somepractice.Page 12Yoga is the perfect time to reflect, strengthen andmanifest what you would like to add or change in yourlife, and having a clear mind to assess and prioritizeyour desires is the first step toward reaching yourgoals.

The power of yogaRe-EnergizeStrength BuildingHarness your mind’spower and you can reachall your goalsYoga works to improvehealth, heal aches andpains, and keep sicknessawayBeauty of BodyStress ReliefYoga has been correlatedwith greater levels ofhappiness and betterimmune functionRelax and RefreshSkills of yoga andmindfulness are just a fewminutes a day but will bevery effectivePage 13Yoga has been shown tohelp people stress less,focus more and even sleepbetterMind & SoulBrilliant things happen incalm minds and fitthe body’s

About A-FTNSSA-FTNSS is a young company with amassive drive to grow!A-FTNSS is founded in 2017For beginners and expertsWe started the brand to create fitness and yogaproducts with an experience. When you go to thegym, yoga class or do home training you haveeverything you need.Our yoga set is for beginners as well as advancedusers Yoga, fitness or Pilates. Whether stretching orholding the limbs,Pushups or yoga asanas, the blocksand the strap facilitate or Intensify your positions andexercises.The best quality productsSets based on what you needOur A-FTNSS Yoga Block is the first among equals.Most fitness and yoga products are sold in singleproducts. When you starts with yoga or fitness it ishard to know what and how many products you need.There are so many options on the market so where doyou start? That is why we give you everything youneed in a perfect set.After a long period of testing and searching formanufacturers we found the perfect balance.Just like in yoga ;)Page 14

About A-FTNSSA-FTNSS is a young company with amassive drive to grow!Connect with us!We would love to hear your feedback!We want YOU to be part of it!!Become part of the A-FTNSS community where weshare tips and tricks but also people share theirexperiences.This way we can connect and help each other improvetheir training. Also you can help us create the bestproducts. In life we always keep learning. Just likewith Yoga or Fitness.Page 15A-FTNSSA-FTNSSA-FTNSS.COMA-FTNSSAs a young company it would mean so much for us tohear your feedback!Help us expand!Please help us expand by leaving a review onAmazon!Have any issues?Send a mail to Hello@a-ftnss.com and we will get righton it!We wish you a lot of yoga fun!

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Yoga E-Book. The Content The history of yoga Facts about yoga Exercise yoga block The 8 elements of yoga Beginner exercise yoga strap . holding the limbs,Pushups or yoga asanas, the blocks a