Yoga So Easy

Name: Yoga So Easy
ISBN: 9787550233027

张斌Beijing United Publishing Co., Ltd. · ChinaSep 2015

Rating 3.5

Word count: 36K words
Chapters: 147
ISBN: 9787550233027

Summary

Looking at today's yoga book market, beginner-level yoga is a relatively strong-selling concept, yet a large number of beginner yoga titles are confined to common words such as "Zero Foundation," "Beginner," and "Introduction." With so many similar names on offer, readers find it hard to tell such books apart. This book breaks with convention, adopting a youthful, fashionable Chinese-English hybrid title — Yoga, So Easy — that easily catches the eye of all kinds of yoga enthusiasts, especially beginners. Beginners, after all, make up the largest segment of the yoga community.

Editor's review

Yoga SO EASY, compiled by veteran yoga instructor Zhang Bin and published by Beijing United Publishing Company, currently holds a Douban rating of 7.2—a solidly above-average score reflecting strong practicality and suitability for beginners. Structurally, the book is not a deep philosophical inquiry but a "see-it-and-do-it" illustrated guide to home yoga practice. Its core value lies in breaking complex asanas into clear step-by-step illustrations, paired with concise breathing and key-point cues, greatly lowering the threshold and fear factor for beginners practicing on their own. Zhang Bin brings over a decade of teaching experience, and his sequencing reflects common difficulties and correction points from real teaching practice, giving the book greater systematicity and safety guidance than fragmented online video tutorials. It covers a complete flow from warm-up and foundational poses to simple sequences, and accounts for home-environment constraints—no specialized equipment required. Objectively, however, the book's depth is limited: it primarily serves entry-level fitness needs such as building daily habits, relieving shoulder and neck fatigue, and improving posture. For readers seeking spiritual practice, advanced asanas, or precise therapeutic application, the content may not go deep enough. Overall, this is a clearly edited, visually friendly, safety-conscious "tool book"—best treated as a patient, meticulous beginner's coach.

Who it's for

A good fit for

Absolute beginners hoping to establish a regular yoga habit at home
Office workers seeking relief from shoulder, neck, and lower-back tension from prolonged sitting
Visual learners who prefer learning movements through clear images and step-by-step breakdowns
Anyone needing a safe, systematic guide for daily light stretching and relaxation

Not a good fit for

Readers seeking in-depth study of yoga philosophy, pranayama, or meditation
Practitioners with some yoga experience hoping to advance to intermediate/advanced asanas or precise therapeutic work

Reading tips

Read through the safety notes and warm-up chapters first to establish correct practice principles before attempting poses
Keep the book beside you during practice and follow the step-by-step illustrations and "caution" notes strictly—prioritize safety over range of motion
Choose the 15- or 30-minute short sequences based on your available time, focusing on building a sustainable habit

About the publisher

Beijing United Publishing Co., Ltd. China · Founded in 1993

Beijing United Publishing Co., Ltd. is a publisher known for its literature and history titles, with 2,065 books in the collection. Its publishing covers foreign literature, contemporary Chinese prose and essays, history, folk literature, and cultural books. Its list ranges from Sima Qian's complete edition of the Records of the Grand Historian to foreign classics such as The Book of Disquiet, All Quiet on the Western Front, Snow Country, The Stranger, and Jean-Christophe, as well as modern Chinese works including Teahouse and Dawn Blossoms Plucked at Dusk. Its authors and translators include Yasunari Kawabata, Fernando Pessoa, Erich Maria Remarque, Jin Xinyi, Zhou Miao, and Chen Chao. Public information is limited, but its catalogue reflects a balance between Chinese and foreign literary classics and historical and cultural works.

版权信息
自序
PART 01 东方古老的健康捷径——瑜伽
Chapter 01 瑜伽，将身体和心灵合二为一
1 结识瑜伽
2 瑜伽5大主要分支
3 瑜伽——最健康的生活方式
Chapter 02 瑜伽练习的注意事项
PART 02 入门，瑜伽初体验
Chapter 01 瑜伽标准初级课程
1 瑜伽课程设计
2 制订你的瑜伽自助课
Chapter 02 呼吸和冥想 ——瑜伽的生命和灵魂
腹式呼吸
胸式呼吸
肩式呼吸
完全式呼吸
瑜伽语音冥想
烛光冥想
Chapter 03 维持身体平衡的瑜伽标准坐姿
简易坐
金刚坐
吉祥坐
半莲花坐
英雄坐
全莲花坐
Chapter 04 人人都适合的基础瑜伽
颈部练习
肩部练习
手臂练习
腰部、胯部练习
脚踝练习
手腕练习
PART 03 初级，体验瑜伽的神奇
Chapter 01 瑜伽让你健康地瘦下去
单腿交换伸展式
鸵鸟式
颈部旋转式
半脊柱扭转式
蜥蜴式
骆驼式
腰转动式
扭转腰式
上伸腿式
船式
拱桥式
幻椅式
踮脚蹲式
双角式
后仰式
后抬腿式
半蝗虫式
Chapter 02 瑜伽由内而外给你好气色
拜日式
鹭式
脚部旋转式
鬼脸瑜伽
防皱按摩式
倒立三角式
狮子第一式
狮子第二式
PART 04 中级，解放身体、收获健康
Chapter 01 恢复身体本元的健身瑜伽
金字塔式
眼保健功
站式脊柱扭转式
半月式
转肩式
鱼式
平板式
前臂旋转式
鸟王式
战士一式
战士二式
扭背双腿伸展式
猫伸展式
肩倒立式
旁扭式
仰卧抱腿滚动式
大契合法
虎式
坐角式
膝碰耳犁式
Chapter 02 去除疼痛、疾病的强体瑜伽
犁式
头倒立式
头部放松式
叩首式
眼部按摩式
眼镜蛇扭转式
三角伸展式
上犬式
坐山式
牛面式
蛇王式
风吹树式
加强侧伸展式
门闩式
圣哲玛里琪一式
椅上骑马式
踩单车式
顶峰式
蹲式
树式
神猴哈努曼式
上直角式
半莲花站立前屈式
鸽子式
铲斗式
鳄鱼式
卧十字式
摩天式
摇摆式
单腿侧伸展式
眼镜蛇式
束角式
一点凝视法
飞燕式
倒箭式
上脊柱式
鹤禅式
三角扭转式
磨豆式
云雀式
五指伸展式
脚心放松式
气功暖身式
跪姿舞蹈者式
花环式
双人平板式
双人V字式
PART 05 高级，心灵得到释放
Chapter 01 解压瑜伽，摆脱紧张和疲劳
双腿背部伸展式
前伸展式
婴儿放松式
蛇击式
敬礼式
侧犁式
V字式
Chapter 02 怡情精神，排解焦虑和抑郁
摇篮式
轮式
弓式
母胎契合法
风车式
站立前屈式

FAQ

Can someone with no fitness background at all practice with this book?

Yes—the book is designed precisely for beginners. It uses extensive step-by-step illustrations and emphasizes starting with simplified versions and working within your limits. As long as you follow the guidance and pay attention to your body's feedback, the risk is low.

What's the difference between this book and following video tutorials?

A book offers a more stable, always-accessible reference system. The illustrations freeze key postures for careful comparison. The book's systematic sequencing and written cues help build a more complete knowledge framework than fragmented videos, with no dependence on internet access or playback progress.

Do the exercises require a yoga mat or other specialized equipment?

The exercises are mainly bodyweight and floor-based—a blanket on a household floor will do. Of course, a proper yoga mat offers better grip and cushioning, but it's not mandatory.

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About the author

张斌 Author

Public information about Zhang Bin is limited; all that is currently known is that a considerable number of works appear under this name, with forty-three titles held in the collection. The subjects covered span a wide range, including history, medicine, language and writing, culture, examinations and health. Representative works include Pearl in the Mongol Empire: Grasslands, Oceans and Eurasian Exchange Networks, Chinese Grammar, A Standardized Training Course in Cognitive Behavioral Therapy for Insomnia, and Yoga from Scratch. These titles suggest that Zhang Bin's interests combine academic research with everyday life: there are in-depth studies of Eurasian exchange history and Chinese grammar, as well as books on sleep medicine, mental health and exercise intended for general readers, alongside technical titles such as WeChat Mini Program Full-Stack Development in Practice. The writing aims at both professionalism and readability, making it suitable for readers of different backgrounds. In the absence of biographical information, no assumptions are made here about education, profession or personal experience.