Think	of	a	sniffing	dog. The	rhythm	is	even	and	fast. You	can	do	one	or	a	few	rounds	of	20	to	30	seconds	each,	working	your	way	up
to	3	to	5	minutes	a	day. After	finishing,	you	will	feel	euphoric	and	energized	in
a	profound	way. Since	this	is	an	energizing	practice,	it’s	best	to	practice	this	in
the	mornings	and	daytime	rather	than	the	evenings. It	can	take	a	while	to	getthe	rhythm	down,	but	it’s	worth	the	effort. NADI	SHODHANA
This	breathing	technique	creates	balance	in	the	body,	which	is	a	key	component
of	Radical	Beauty. The	term	
Nadi	Shodhana
	literally	means	“clearing	the
channels	of	circulation.”	This	technique	is	also	referred	to	as	“alternate	nostril
breathing”	and	is	effective	in	helping	you	deeply	relax	your	body	and	mind
while	balancing	the	energies	between	the	left	and	right	side	of	your	body. Yogis
believe	the	left	is	the	
ida
,	the	cooling	or	lunar	side	of	your	body,	while	the	right
is	the	
pingala
,	or	the	solar	or	warming,	fiery	energy	in	the	body. These
contrasting	but	complementary	sides	need	to	be	balanced. If	you	have	too
much	fire	you	can	burn	out	or	get	overanxious	or	overheated,	which	ancient
Indian	philosophy	warns	might	speed	the	aging	process. If	you	are	too	cool	and
don’t	have	enough	fire,	you	can	become	lethargic	and	depressed. Try	practicing	
Nadi	Shodhana
	in	the	evenings	after	work	and	before	bed	or
before	meditating	to	balance	your	fire	and	cooling	elements;	release	anxiety,
depression,	or	stress;	and	create	a	deep	sense	of	equilibrium	and	balance. Start
by	taking	a	big	exhale	and	clearing	the	breath	completely	out	of	both	nostrils. Then	take	your	index	and	middle	fingers	(as	if	you	were	going	to	make	a	“peace
sign”),	and	curl	them	into	your	palm	or	place	them	on	the	bridge	of	your	nose. Now	hold	your	right	thumb	over	your	right	nostril	and	inhale	deeply	through
your	left	nostril. At	the	top	of	your	inhalation,	close	off	your	left	(
ida
,	or	lunar,
cooling)	nostril	with	your	ring	and	pinky	fingers	and	exhale	fully	through	your
right	nostril. After	a	full	exhalation,	inhale	through	the	right	(
pingala
,	or	solar,
warming)	nostril,	closing	it	off	with	your	right	thumb	at	the	top	of	your
inhalation. Repeat	this	over	and	over,	without	force,	just	watching	your	breath
and	feeling	the	power	of	this	practice	to	balance	your	entire,	beautiful	being. KAPALABHATI
This	is	also	a	purifying	beauty	breath	that	is	sometimes	referred	to	as	“skull
shining	breath.”	It	can	help	your	entire	being	as	well	as	your	complexion
radiate	with	the	glow	of	cleanliness	and	peace. This	toning	
pranayama
	technique
cleanses	your	respiratory	system	and	encourages	the	release	of	toxins. It	is	made
up	of	short,	powerful	exhales	and	passive	inhales. To	practice	
Kapalabhati
,	sit	in	a	comfortable	position	with	a	straight	spine. Rest	your	hands	on	your	belly	so	you	can	tune	in	to	the	sharp	exhalations. If
you	prefer,	rest	them	on	your	knees	with	your	palms	facing	down. Bring	your
attention	to	your	lower	abdomen	and	inhale	through	both	nostrils	deeply. Contract	your	lower	belly	or	use	your	hands	to	gently	press	on	this	area,	forcingout	the	breath	in	a	short	burst. This	should	feel	strong	and	powerful. As	you
quickly	release	the	contraction,	your	inhalation	should	be	automatic	and
passive. Your	focus	should	be	on	exhaling. Begin	slowly,	aiming	for	65	to	70	contractions	per	minute. Gradually	pick	up
the	pace	for	95	to	105	exhalation/inhalation	cycles	per	minute. Always	go	at
your	own	pace	and	never	force	yourself. Stop	if	you	feel	at	all	light-headed	or
dizzy. After	one	minute	of	the	exercise,	inhale	deeply	through	the	nostrils	and
then	exhale	slowly	through	your	mouth. Depending	on	your	experience	level,
you	can	work	up	to	doing	multiple	repetitions. This	is	a	great	exercise	to	do	in
the	morning	to	warm	up	for	your	morning	
yoga	practice	or	
meditation. As	this
practice	is	energizing,	it	is	not	recommended	for	the	late	evening. Yoga	for	Detoxification	and	Beauty
Of	all	the	types	of	movement	out	there,	yoga	is	one	of	the	best	for	promoting
Radical	Beauty. The	
asana
,	or	pose	part	of	yoga,	incorporates	twisted	and
circular	movements	of	different	muscle	groups. This	includes	flexing	your	spine
in	all	directions. There	are	many	advantages	to	this	over	linear	movements	with
a	limited	range	of	motion. YOGA	GEAR
To	start	practicing	yoga,	you’ll	want	to	invest	in	a	decent	yoga	mat	that	will
prevent	you	from	skidding	and	sliding	during	your	
asanas
	and	is	thick	enough	to
provide	padding	for	your	knees	and	hips	during	various	poses. There	are	a	lot	of
great	eco-friendly	mats	available. You	may	also	want	to	invest	in	two	yoga	blocks
to	help	modify	poses,	especially	as	a	beginner. These	are	fairly	inexpensive	but
enormously	helpful	in	making	sure	you	don’t	compromise	the	integrity	of	the	pose
as	you	naturally	increase	your	flexibility. For	some	poses,	such	as	
Parsvottonasana
,
or	
Pyramid	pose	(see	
this	page
),	you	can	use	one	block	on	either	side	of	your	leg	to
help	you	modify	the	pose. Other	gear,	such	as	yoga	belts	and	blankets,	are	not	fully
necessary,	especially	as	a	beginner. You	can	think	about	investing	in	them	later	if
you	find	a	need. For	now,	a	pillow	or	any	sturdy	blanket	you	already	have	at	home
can	be	used	to	help	elevate	hips	for	seated	poses	and,	while	practicing
pranayama
,	to	increase	your	comfort	and	help	align	your	spine. Yoga	is	cleansing	in	many	different	ways. It	allows	you	to	physically	stimulate
your	abdominal	organs,	including	your	
liver,	kidneys,	and	digestive	organs. This	makes	yoga	incredibly	beneficial	for	digestion,	which	you	now	know	is	key
to	beauty	and	health. Yoga	also	stimulates	your	endocrine	glands,	including	the
thyroid	gland,	which	controls	your	
metabolism. It	also	helps	cleanse	your	liver,
your	main	detoxifying	organ. Far	beyond	simply	burning	calories	or	workingyour	limbs	and	core,	when	practiced	properly	yoga	can	be	a	very	powerful	tool
in	helping	to	keep	your	body	limber,	strong,	youthful,	and	beautifully	healthy
with	an	all-around	glow	and	beautiful,	healthy	skin. Yoga	
asanas
	are	the	ideal	physical	movements	to	couple	with	the	other	shifts
in	this	book	to	physically	support	a	clean,	beautiful	body	and	mind. The	deeper
benefits	of	yoga	extend	to	settling	and	balancing	your	mind,	preparing	you	for
meditation,	and	aiding	in	the	meditation	practice	itself,	which	we	will	discuss	in
Pillar	6
. For	now,	let’s	focus	on	the	physical,	movement-based	aspects	of	yoga	so
you	can	begin	reaping	its	many	beauty	benefits. Top	Radical	Beauty	Poses	for	Beauty	and
Detoxification
Below	are	among	the	most	effective	and	beneficial	poses	to	incorporate	into
your	lifestyle. You	can	try	a	few	of	these	poses	that	you	feel	the	most	connected
to,	or	try	all	of	them	and	see	which	ones	your	body	and	mind	respond	to. You
can	work	them	into	your	daily	routine	right	after	rising	in	the	morning,	as
many	of	these	can	easily	be	practiced	in	the	space	next	to	your	bed	or	even
perhaps	in	bed	if	you	have	a	firm	mattress. Others,	such	as	
Paschimottanasana
,
which	is	a	nervous-system-soothing	
seated	forward	bend,	are	excellent	to
incorporate	into	your	evening	routine	for	added	digestive	and	anxiety-quelling
benefits	as	you	get	ready	for	some	all-important	beauty	rest. If	you	are	new	to	yoga,	are	pregnant,	or	have	a	medical	condition,	please	talk
to	your	doctor	before	beginning.TADASANA
	(
MOUNTAIN	POSE)
BENEFITS:
	This	pose	can	bring	profound	awareness	into	a	seemingly	simple
stance. It	strengthens	the	legs,	firms	your	abdomen	and	glutes,	and	improves
your	posture. DESCRIPTION:
	Stand	straight	with	the	insides	of	your	big	toes	together. Line
up	your	feet	parallel,	heels	a	little	apart,	middle	toes	pointing	forward. Ground
your	energy	evenly	through	the	four	corners	of	your	feet,	and	gently	pull	up
from	your	spine. Open	your	chest	and	shoulders	slightly,	but	keep	your	chin
parallel	to	the	floor. Hands	come	together	in	
Anjali
	mudra	(with	palms
pressing),	or	arms	drop	gently	to	your	sides. BEST	TIME	TO	PRACTICE:
	This	can	be	practiced	anytime,	but	it’s	a	fantastic	way
to	start	the	day	while	feeling	tall,	confident,	and	grounded. OTHER	TIPS:
	Try	doing	this	pose	at	first	standing	sideways	in	front	of	a	full-
length	mirror	so	you	can	get	a	visual	image	of	your	own	posture	and
consequently	learn	to	feel	what	is	proper	posture	in	your	own	body.SUPTA	MATSYENDRASANA
	(
SUPINE	TWIST)
BENEFITS:
	Twists	literally	squeeze	toxins	out	of	your	liver	and	kidneys,
stimulating	digestion	and	cleansing	and	encouraging	a	healthy	blood	flow	to
energize	your	entire	spine. Practiced	regularly,	twists	will	help	leave	you	with	a
more	clean	and	beautiful	body. There	are	many	different	variations	of	yogic
twists,	including	ones	practiced	while	standing,	sitting,	and	lying	down. This
particular	supine	twist	is	great	for	all	levels. DESCRIPTION:
	Begin	lying	on	your	back. Open	your	arms	out	to	the	side	in	a
T.	Bend	your	left	knee,	and	lift	it	up,	allowing	it	to	start	to	drop	and	twist	over
your	right	thigh	as	far	as	it	feels	natural	and	comfortable. Continue	to	breathe
slowly	as	you	let	your	head	turn	naturally	to	the	left	and	root	your	shoulders
down. Let	your	knee	drop	open	as	much	as	feels	natural,	allowing	the	spine	and
organs	to	twist	and	wring	out. Stay	in	the	twist	for	at	least	five	to	ten	breaths	or
more. Repeat	on	the	right	side. BEST	TIME	TO	PRACTICE:
	Any	time	of	the	day. OTHER	TIPS:
	Always	twist	your	left	leg	over	first	in	order	to	follow	the	path	of
your	digestive	tract	and	encourage	wastes	to	exit	your	system	efficiently.MĀRJĀRYASANA	BITILASANA
	(
CAT-COW)
BENEFITS:
	Regularly	flexing	your	spine	as	you	do	in	this	sequence	is	one	of
the	best	long-term	beauty	movements. By	stimulating	all	your	organs,	especially
your	vitality-enhancing	kidneys	as	well	as	your	colon	and	digestive	tract,
Mārjāryasana
	boosts	your	overall	circulation	and	stimulates	your	entire	spine,
relieving	stress	and	revitalizing	your	energy. DESCRIPTION:
	Start	by	kneeling	on	your	hands	and	knees,	keeping	your	hands
underneath	
your	shoulders	and	your	knees	underneath	your	hips. Exhale	deeply
through	your	mouth	and	contract	your	abdominal	muscles	up	toward	your
spine,	rounding	your	spine	to	the	ceiling	as	you	tuck	your	tailbone	under	and
bring	your	chin	toward	your	chest. This	arch	is	known	as	“cat”	since	it
resembles	a	cat	arching	its	back. Inhale	and	relax	your	belly	so	it	drifts	toward
the	ground	for	the	“cow”	portion	(resembling	the	bulge	of	a	cow’s	pronounced
udder),	lifting	your	head	so	you	are	facing	forward,	opening	your	back	into	a
slight	backbend,	and	sliding	your	shoulder	blades	down	your	back. Continue	to
flow	your	spine	through	several	rounds	of	these	arching	motions,	feeling	the
movement	of	each	vertebra. BEST	TIME	TO	PRACTICE:
	Try	practicing	a	few	rounds	of	this	right	on	your
bedroom	floor	upon	waking	(or	near	your	kitchen	while	heating	up	the	water	to
make	your	hot	water	with	lemon!) to	get	energized	for	the	entire	day	ahead. OTHER	TIPS:
	Be	sure	to	practice	this	on	a	yoga	mat	or	a	carpet	to	provide	some
padding	for	your	tender	knee	joints.PARSVOTTONASANA
	(
PYRAMID	POSE)
BENEFITS:
	This	pose	stimulates	and	tones	your	abdominal	organs	and
supports	digestion. It	also	improves	your	posture	and	balance. DESCRIPTION:
	Start	in	a	wide	stance	with	your	right	leg	forward	and	pointing
straight	ahead	and	your	left	leg	behind	and	pointed	at	a	45-degree	angle. Square
your	hips	so	both	are	pointing	straight	forward. On	an	exhale,	fold	forward
from	the	hips	until	your	torso	is	parallel	with	the	floor	or,	if	comfortable,	fold
in	more	deeply	toward	your	right	leg,	placing	your	fingertips	on	the	floor	or	on
two	blocks	on	either	side	of	your	right	leg. Breathe	deeply	for	five	to	ten
breaths. Repeat	on	the	other	side. BEST	TIME	TO	PRACTICE:
	Any	time	of	the	day. OTHER	TIPS:
	This	and	other	forward-bend	poses	are	great	to	call	upon	when
you	feel	stressed	or	overwhelmed.UTKATASANA
	(
CHAIR	POSE)
BENEFITS:
	Not	only	does	this	stimulate	your	abdominal	organs	and	promote
cleansing	but	it	is	also	a	powerful	pose	to	tone	your	thighs	and	entire	legs. DESCRIPTION:
	Begin	in	
Tadasana
	(
Mountain	pose),	with	your	feet	touching
and	your	spine	erect. Move	back	and	down	as	if	you	are	going	to	sit	down	in	a
chair;	this	might	only	be	a	few	inches	back	to	start	if	you	are	a	beginner. Then
lift	your	arms	in	front	of	you	at	around	ear	level	with	your	palms	facing	each
other,	your	shoulder	blades	moving	down	your	back,	and	your	chest	broad
while	you	root	back	strongly	into	your	heels. Keep	drawing	in	your	abdominal
muscles	to	support	your	back	as	you	“sit”	back. Breathe	deeply. BEST	TIME	TO	PRACTICE:
	Any	time	of	the	day. OTHER	TIPS:
	For	an	added	bonus,	add	a	round	or	two	of	
Kapalabhati
	breath
(
this	page
)	while	in	Chair	pose.UTTHITA	TRIKONASANA
	(
EXTENDED	TRIANGLE	POSE)
BENEFITS:
	This	excellent	pose	stimulates	digestion	and	elimination	while
providing	a	wonderful	stretch	all	along	your	leg	muscles,	back,	chest,	shoulders,
and	oblique	muscles. DESCRIPTION:
	Begin	in	
Tadasana
	(Mountain	pose). Step	back	with	your	right
foot,	turning	it	outward	at	a	45-degree	angle,	toward	the	top	corner	of	your	mat. Point	your	left	toes	forward	so	that	your	hips	open	to	face	the	side	of	the	mat. Inhale	and	move	your	arms	out	in	a	T	shape,	with	your	palms	down	and
shoulders	relaxed. Exhale	and	push	your	hips	toward	your	back,	right,	foot. Lengthen	your	spine	while	keeping	both	
legs	straight. Keep	your	left	quad
muscle	engaged	and	rotated	outward. Move	your	left	hand	toward	your	shin,	a
block,	your	ankle,	or	the	floor	while	your	right	arm	moves	up	toward	the
ceiling. Keep	your	spine	and	torso	lengthened	as	you	breathe	for	at	least	five
breaths. Repeat	on	the	other	side. BEST	TIME	TO	PRACTICE:
	Any	time	of	the	day. OTHER	TIPS:
	It’s	easy	in	this	pose	to	collapse	down	into	your	spine	as	you	try
to	reach	your	leg	while	in	this	sideways	position. A	block	is	especially	helpful
here	to	help	establish	the	feeling	of	lifting	upward	instead	of	drooping	downinto	your	lower	leg.BHUJAṄGASANA
	(
COBRA	POSE)
BENEFITS:
	This	is	one	of	the	most	effective	poses	to	support	optimal	digestion. It	also	works	well	to	increase	your	circulation	and	stimulate	your	kidneys	while
stretching	your	spine	and	activating	your	thyroid. This	balances	your
metabolism	and	helps	you	feel	revitalized	and	radiant. DESCRIPTION:
	Begin	by	lying	on	your	belly. Place	your	palms	under	your
shoulders	with	your	fingertips	pointed	straight	forward	and	your	elbows	tucked
straight	back	behind	you,	close	to	your	rib	cage. Lengthen	your	legs,	with	the
tops	of	your	feet	pressing	down	into	your	mat	and	your	toes	pointing	straight
back	behind	you. While	you	inhale,	press	your	hands	or	fingertips	down	into
the	mat	to	gently	lengthen	your	arms	as	you	stretch	back	into	a	backbend. Do
not	strain. Only	bend	as	much	as	feels	natural. Lift	your	chest	up	and	radiate
your	heart	wide	open,	rolling	your	shoulder	blades	down. Breathe	in	this
backbend	for	at	least	five	breaths. To	come	out,	bend	your	elbows	to	gently
lower	back	down	to	your	mat. BEST	TIME	TO	PRACTICE:
	In	the	morning	or	afternoon;	backbends	can	feel	too
stimulating	in	the	evening. OTHER	TIPS:
	Try	different	variations,	such	as	staying	on	your	hands	and
coming	up	to	your	finger	pads,	to	see	which	version	feels	best	for	you. You	can
also	try	carefully	turning	your	head	from	side	to	side	while	in	the	backbend	for
a	gentle	neck	stretch.DHANURASANA
	(
BOW	POSE)
BENEFITS:
	This	pose	stretches	and	stimulates	your	abdominal	organs	and	is
great	for	enhancing	detoxification. It	also	is	a	great	pose	for	strengthening	your
back	muscles	and	thighs. DESCRIPTION:
	Lie	on	your	stomach	with	your	arms	by	your	sides	and	your
palms	facing	upward. Roll	your	shoulders	up	and	back. Bend	both	knees,
flexing	your	heels	and	bringing	your	feet	toward	your	buttocks. Grasp	your
outer	ankles	with	your	hands	if	possible,	or,	if	not,	energetically	press	your
ankles	and	feet	toward	one	another. Keep	breathing	deeply	as	you	press	your
knees	toward	each	other	into	the	midline	and	your	heels	back,	gradually
increasing	the	opening	of	your	chest	and	heart. Rock	gently	if	that	feels	natural. Breathe	for	at	least	five	breaths. You	can	repeat	up	to	three	rounds. BEST	TIME	TO	PRACTICE:
	Mornings	and	afternoons	are	ideal,	as	backbends	can
feel	too	stimulating	in	the	evening. OTHER	TIPS:
	Be	patient	and	do	not	overstrain	or	try	to	bend	too	deeply	before
your	spine	is	ready. Keep	your	legs	really	active	and	strong	in	this	pose	and
avoid	contracting	your	buttocks.NĀVASANA
	(BOAT	POSE)
BENEFITS:
	This	core-building	pose	supports	digestion	as	well	as	detoxification
through	the	kidneys. It	also	tones	and	firms	the	hips	and	thighs	as	well	as	entire
midsection. DESCRIPTION:
	Sit	on	your	mat	and	place	your	feet	and	bent	knees	together. Hold	the	backs	of	your	knees	or	thighs. Lean	slightly	back	and	strongly	engage
your	core. Keep	your	spine	tall	and,	depending	on	what	feels	comfortable,
either	leave	your	feet	on	the	mat,	raise	your	heels	to	the	height	of	your	knees,	or
slowly	stretch	your	legs	out	straight. In	any	case,	reach	your	arms	forward	so
they	are	straight	at	the	height	of	your	shoulders. Maintain	the	pose	for	fifteen
to	twenty	breaths.BEST	TIME	TO	PRACTICE:
	Any	time	of	the	day,	but	as	suggested	for	your	entire
practice,	this	pose	in	particular	must	be	practiced	on	an	empty	stomach. OTHER	TIPS:
	For	added	detoxifying	benefit,	try	adding	
Bhastrika
	breath	(
this
page
)	while	in	this	pose.SETU	BANDHA	SARVANGASANA
	(
BRIDGE	POSE)
BENEFITS:
	This	highly	effective	
asana
	is	both	therapeutic	and	beneficial. It
stimulates	the	thyroid,	balancing	your	
metabolism,	aiding	digestion,	and
relieving	menstrual	symptoms. At	the	same	time,	it	calms	the	mind	and	opens
the	spine,	chest,	and	heart,	reversing	the	forward-bending	motion	most	of	us	are
in	all	day	while	at	our	computers	and	on	our	phones. DESCRIPTION:
	Lying	on	the	floor,	bend	your	knees	and	place	your	feet	flat	on
the	ground. Position	your	heels	hip	width	apart,	directly	under	your	knees. Be
sure	your	feet	are	facing	straight	forward. Press	your	palms	into	the	floor	and
slowly	lift	your	hips	and	lower	back	off	the	floor	to	a	comfortable	level,	ideally
to	the	height	of	your	knees,	as	you	root	your	feet	down	strongly	into	the
ground. Stay	in	this	
pose	for	five	breaths	or	more. To	come	down,	gently	lower
your	hips	down	to	the	mat. This	can	be	repeated	for	one	to	three	rounds. BEST	TIME	TO	PRACTICE:
	Any	time	of	the	day;	as	this	is	a	mild	backbend,	it
may	not	be	as	stimulating	in	the	evening	as	other	backbend	variations. OTHER	TIPS:
	To	enhance	the	benefits,	try	slowing	down	your	
Ujjayi
	breath
(
this	page
)	even	more	while	in	this	pose.PASCHIMOTTANASANA
	(
SEATED	FORWARD	FOLD)
BENEFITS:
	Besides	massaging	the	internal	organs	and	aiding	digestion,	this
forward-bending	pose	calms	anxiety	and	soothes	your	nervous	system. Taking
action	to	destress	regularly	is	important	to	maintain	your	Radical	Beauty. DESCRIPTION:
	Start	with	your	legs	out	in	front	of	you,	heels	flexed	and	big
toes	pointed	upward. Inhale	and	reach	your	hands	up,	with	your	arms	at	the
sides	of	your	ears	to	create	length	in	your	spine. As	you	exhale,	lean	forward
from	your	hip	joints,	creating	as	much	length	as	possible	by	stretching	your
arms	forward. You	may	not	come	anywhere	close	to	your	legs,	and	that	is	okay. Do	not	force	this	at	all! It	takes	a	while	to	open	up	your	hamstrings	and	other
leg	muscles. You	can	rest	your	hands,	fingertips,	or	forearms	down	on	the	mat
for	support. You	can	also	grab	on	to	the	outside	of	your	calves. BEST	TIME	TO	PRACTICE:
	Any	time	of	day;	forward-bending	poses	such	as	this
one	are	great	whenever	you	feel	stressed	or	overwhelmed. OTHER	TIPS:
	For	a	very	safe	and	comfortable	version,	you	can	bend	your	knees
deeply	so	that	your	chest	touches	your	thighs	and	then	start	to	wiggle	your	hips
back	as	long	as	your	chest	and	thighs	keep	touching,	which	will	help	protect
your	lower	back. Pause	at	your	“edge,”	never	overstraining,	and	breathe. To	exit
the	pose	gently,	press	back	up.JANU	SIRSASANA
	(
HEAD-TO-KNEE	FORWARD	BEND)
BENEFITS:
	This	is	a	great	pose	to	stretch	and	stimulate	your	internal	organs,
particularly	your	liver,	kidneys,	and	intestines. This	pose	helps	calm	the	mind
and	relieve	anxiety	and	stress. DESCRIPTION:
	Sit	on	the	floor	with	your	legs	straight	in	front	of	you. Inhale,
bend	your	left	knee,	and	draw	your	heel	back	toward	your	groin,	pressing
against	your	inner	right	thigh. Keep	your	right	leg	straight	with	your	right	foot
flexed. Stretch	both	arms	up	overhead,	then	exhale	and	twist	your	torso	slightly
to	the	right,	lining	up	your	navel	with	your	right	big	toe. Start	to	stretch	your
arms	forward,	lengthening	your	spine	forward	as	much	as	possible	and	bringing
your	hands	down	to	the	mat	on	either	side	of	your	leg	for	support. Eventually
you	may	be	able	to	clasp	either	side	of	your	right	foot. To	exit,	gently	bring
your	torso	back	up. Straighten	your	left	leg	and	repeat	on	the	other	side. BEST	TIME	TO	PRACTICE:
	You	can	practice	this	pose	on	or	next	to	your	bed	or
at	the	end	of	any	exercise	session	or	yoga	practice	to	increase	flexibility,	reduce
tightness,	and	return	to	balance. OTHER	TIPS:
	If	it’s	really	hard	to	find	traction,	try	wrapping	a	towel	around
your	flexed	foot	and	gently	pulling	back	with	both	hands.HALASANA
	(
PLOW	POSE)
BENEFITS:
	This	is	a	wonderful	pose	to	increase	circulation	and	proper	blood
flow	for	an	all-around	beautiful	glow. It	calms	the	central	nervous	system	and
aids	with	stress	and	anxiety,	while	boosting	digestion	and	removing	mucus	and
congestion. DESCRIPTION:
	Lie	flat	on	your	mat	with	your	arms	beside	you	and	your	palms
facing	downward. As	you	inhale,	use	your	abdominal	
muscles	to	lift	your	feet
off	the	floor	and	sweep	your	legs	over	your	head. Your	feet	
may	or	may	not
touch	the	floor	behind	you. Support	your	hips	and	back	with	your	hands,
palms	facing	up. To	avoid	overstretching	your	neck,	the	tops	of	your	
shoulders
should	push	down	into	the	mat. Maintain	the	pose	for	five	to	ten	breaths	or
more. To	exit	the	pose,	lift	up	into	
Nirālamba	Sarvāṅgasana
	(Shoulder	Stand;	see
below)	or	gently	roll	back	down	to	your	mat. BEST	TIME	TO	PRACTICE:
	Any	time	of	the	day. OTHER	TIPS:
	Be	sure	to	always	practice	this	pose	on	a	yoga	mat	or	carpet	and
never	on	a	bare	floor	where	your	shoulder	blades	can	dig	in.NIRĀLAMBA	SARVĀṄGASANA
	(SHOULDER	STAND)
BENEFITS:
	The	great	yoga	master	
B.	K.	S.	Iyengar	states	in	
Light	on	Yoga
	that
“the	benefits	of	shoulder	stand	cannot	be	overstated.”
1
	By	reversing	the	flow	of
blood,	this	inversion	stimulates	your	entire	circulatory	system,	bringing	a
beautiful	glow	to	your	face	while	also	calming	the	brain	and	relieving	stress. It
stimulates	the	thyroid	while	increasing	your	energy	and	
metabolism,	which	may
help	promote	weight	loss. DESCRIPTION:
	Lie	on	your	back	and	gently	lift	your	legs	backward	into
Halasana
	(Plow	pose,	
this	page
),	with	your	legs	over	your	head. Bend	your
elbows	and	bring	your	hands	onto	your	back	with	your	palms	facing	upward
for	support. Tuck	your	shoulder	blades	underneath	you. Next,	lift	your	legs	up
off	the	floor	and	toward	the	ceiling. Point	your	toes	and	engage	your	legs	and
core. Once	you	raise	your	legs,	keep	your	gaze	up	and	neck	straight. Lift	up
through	the	balls	of	the	feet. Bring	the	hips	toward	the	front	of	the	room	and
the	feet	toward	the	back	to	straighten	the	body,	engaging	your	core	and
avoiding	a	bowed-out	position. Breathe	evenly	and	deeply. Try	to	stay	up	there
for	at	least	30	seconds	and	build	up	to	a	few	minutes. To	exit	the	pose,	carefully
bring	your	feet	back	over	your	head,	returning	to	
Halasana
. BEST	TIME	TO	PRACTICE:
	Any	time	of	day. OTHER	TIPS:
	If	you	find	discomfort	in	your	shoulders	in	this	pose,	try	folding
your	mat	over	a	few	times	or	folding	a	firm	blanket	into	a	rectangular	shape
and	placing	it	right	underneath	your	shoulder	blades	so	that	your	head	is	off
the	mat	or	blanket	but	you	get	a	slight	elevation	in	your	shoulder	blades.PILLAR	6:
Spiritual	Beauty
Inner	beauty	is	the	most	precious	kind	of	beauty—and	also	the	most	mysterious. All	of	us	have	heard	about	“living	in	the	light”	and	“finding	your	soul	mate,”
until	these	phrases	have	lost	their	meaning. But	spirit	and	soul	are	real
experiences,	and	the	love	of	someone	who	holds	you	up	as	a	perfect	partner	in
life	is	not	just	a	dream. Pillar	6
	takes	Radical	Beauty	this	final	step,	into	the
light	of	spirit,	where	your	daily	experience	will	validate	your	highest	personal
values. Your	highest	potential	for	beauty	will	be	unfulfilled	without	spiritual
beauty. Pause	for	a	moment	and	ask	yourself	what	“living	in	the	light”	means	to	you
personally. For	one	person	it	might	be	like	waking	up	to	greet	the	dawn—there
is	a	sense	of	joyful	freshness	and	renewal. Another	person	would	immediately
imagine	the	gleam	of	love	in	a	child’s	eyes—the	light	is	love. No	matter	how	you
define	it,	the	light	is	a	source	of	beauty	from	within. Because	beauty	is	natural,	so	is	spiritual	beauty. There	is	no	reason	to	feel
that	spiritual	beauty	must	be	something	rare. We	were	born	to	live	in	the	light. There’s	a	beautiful	expression	of	this	truth	in	the	Indian	spiritual	tradition,
which	says	the	following:	To	know	who	you	really	are,	imagine	two	birds	sitting
in	a	tree. One	bird	eats	the	fruit	of	the	tree	while	its	mate	looks	on	lovingly—
this	is	your	
true	self,	where	inner	and	outer	beauty	are	bonded	by	love. The	true	self	is	another	element	of	Radical	Beauty,	one	that	transcends
appearances	and	calls	out	to	us	from	some	place	deeply	personal	and	universal
at	the	same	time. While	you	go	through	your	daily	life—working,	loving,
pursuing	all	the	things	you	desire—there	is	a	hidden,	silent	part	of	you	that
doesn’t	engage	in	action. It	merely	looks	on. This	silent	aspect	of	the	self	lives
in	the	light. From	it	radiates	spiritual	beauty.How	to	Find	Your	Personal	Path	to	Spiritual
Beauty
Finding	your	spiritual	beauty	isn’t	a	difficult	task	like	climbing	a	mountain. Let’s	say	that	you’ve	had	a	hard	day	at	work	and	are	driving	home	in	slow
traffic. There’s	nothing	delightful	about	your	situation. You	are	trapped	by	the
daily	grind. Suddenly	a	rain	shower	passes	overhead,	and	a	few	minutes	later	a
gorgeous	double	rainbow	appears	in	the	sky. What	happens	to	you	inside? Almost	everyone	would	say	that	they	feel	a	moment	of	delight,	and	while	it
lasts,	this	moment	is	all-embracing. You	don’t	want	to	be	distracted	because	the
spell	of	beauty	has	captivated	you. In	Radical	Beauty,	we	want	you	to	be	just	as	captivated	by	your	own	self,	the
true	self	that	is	made	of	light. You	have	glimpsed	it	thousands	of	times	in
moments	when	any	of	the	following	experiences	happened	to	you. You	felt	happy	and	peaceful	inside. You	felt	inspired	by	the	sight	of	something	beautiful. You	felt	safe	and	protected. Your	mind	became	quiet	and	settled. You	felt	loved	and	lovable. You	felt	connected	to	a	higher	power,	whether	you	labeled	it	as
God	or	not. You	felt	refreshed	and	renewed. You	longed	to	know	the	truth	about	life. You	realized	that	you	belong. These	aren’t	rare	experiences—everyone	has	had	them. They	make	us	feel,
even	for	an	instant,	that	life	is	beautiful. Our	true	self	was	peeking	through. As
part	of	Radical	Beauty,	we	want	these	glimpses	to	become	lasting	and
permanent. This	is	actually	the	most	natural	way	to	live. On	a	cloudy	day,	you
don’t	think,	“Gray	is	how	it	should	always	be. A	sunny	day	is	the	exception.”
Everyone	takes	for	granted,	even	in	the	gloomiest	climates,	that	the	sun
represents	a	permanent	force	while	clouds	come	and	go. It’s	the	same	with
spirit. No	matter	how	
clouded	over	it	becomes—due	to	negative	emotions,distractions,	old	wounds,	or	painful	conditioning—the	true	self	is	steady	and
ever-present. There	are	many	reasons	why	we	can’t	see	our	own	inner	beauty,	but	the	most
important	is	that	we	were	never	taught	how. A	rainbow	catches	your	attention
automatically,	not	just	because	it	looks	beautiful	but	because	we	were	all	trained
from	childhood	to	see	with	the	eyes	of	the	body. Seeing	with	the	eyes	of	the
soul	is	just	as	easy	and	natural—once	you	have	learned	how. There’s	nothing	new	here. For	thousands	of	years	people	have	wanted	three
things	very	deeply:	love,	healing,	and	awakening. In	the	world’s	wisdom
traditions,	a	rich	storehouse	of	knowledge	has	accumulated	about	the	path	that
leads	to	these	things. The	most	valuable	knowledge	can	be	stated	in	a	few
sentences:
The	path	must	be	inspiring. It	must	fit	with	your	own	personality	and	tendencies. It	should	be	without	stress	and	strain. The	challenge	is	to	turn	these	three	principles	into	a	practical	plan. Here	is
where	the	traditions	of	wisdom	lay	down	three	main	approaches. These	are
blueprints	or	strategy	plans,	we	might	say,	that	have	proven	to	work	time	and
time	again. As	we	describe	them,	stop	and	consider	which	approach	suits	you
personally. •
The	
path	of	love	and	devotion:
	On	this	path	the	incentive	is	joy. Seeing	the
beauty	of	the	world,	you	seek	more	of	it,	and	the	more	you	find,	the	more
blissful	you	feel. Moments	of	love	start	to	deepen. You	are	inspired	to
contemplate	a	creation	permeated	by	love. This	path	is	very	private,	because
it	takes	place	entirely	in	the	heart. Further	along	the	path	you	sense	that	love
can	be	unconditional,	and	you	find	yourself	offering	devotion	to	the	source
of	such	pure	love. Qualities	of	this	path:
	Bliss,	joy,	love	of	beauty,	desire	to	give	and
receive	love,	hunger	for	the	divine,	a	sense	of	heartfelt	warmth
The	goal:
	To	live	in	the	light	of	divine	grace
•
The	
path	of	action	and	service:
	On	this	path	the	incentive	is	spiritual
growth. Having	glimpsed	what	is	best	in	yourself,	you	want	to	act	
from	your
best	self	always. There	is	a	strong	desire	to	fulfill	your	inner	potential. This	is
achieved	by	expanding	your	awareness,	because	the	more	expanded	you	feel,
the	more	complete	you	are. This	path	is	dynamic	and	takes	place	in	thehustle	and	bustle	of	the	real	world. Further	along,	the	most	fulfilling	action
is	no	longer	selfish. You	feel	more	fulfilled	by	service	to	others. The	more
you	give	of	yourself,	the	more	you	receive	back. This	motivates	you	to
surrender	all	attachment,	because	you	realize	that	what	you	desired	all	along
was	pure	freedom. Qualities	of	this	path:
	Evolution,	growth,	fulfilled	potential,
giving,	serving,	longing	for	freedom,	renewal,	sense	of	expansion,
becoming	unburdened	and	free	while	still	acting	in	the	world
The	goal:
	Liberation
•
The	
path	of	knowledge	and	truth:
	On	this	path	the	incentive	is	a	thirst	for
understanding. You	have	glimpsed	the	reality	that	peeks	through	the	veil	of
illusion. The	physical	world	isn’t	enough	to	satisfy	your	need	to	know	the
truth. You	delve	into	scriptures,	poetry,	and	other	writing	that	speaks	to	you
about	a	deeper	reality. This	path	is	mental. Every	day	is	about	seeking	a	new
level	of	understanding. Wisdom	inspires	you. Further	along	the	path,	the
mind	realizes	that	wisdom	can’t	be	found	in	books	or	by	any	set	system	of
thought. The	ultimate	understanding	is	based	on	silent	awareness,	which
simply	knows. By	relying	on	the	silent	mind	rather	than	all	the	fleeting
thoughts	that	fill	the	mind,	you	discover	that	reality	is	unbounded,	pure
consciousness. With	this	understanding,	all	seeking	ceases. Qualities	of	this	path:
	Seeking,	being	true	to	yourself,	thirst	for
knowledge,	self-reliance,	the	pull	of	wisdom,	spiritual	teachings,
inspiration	from	what	the	mind	discovers
The	goal:
	Unbounded	awareness
The	three	pathways	are	equal	and	have	been	tested	for	centuries,	wherever
people	have	wanted	to	find	more	from	life	than	what	is	presented	on	the
surface. Once	you	find	the	path	that	matches	you	personally,	it	becomes	the
easiest	and	most	natural	one	for	you	to	follow. Each	path	implies	a	new	way	of
life,	but	it	
is	important	to	note	that	if	this	way	of	life	imposes	stress	and	strain,
you	will	sooner	or	later	lapse	back	into	your	old	way	of	life. Setting	the	Stage
Do	you	see	yourself	taking	one	of	the	three	paths? Each	one	awakens	Radical
Beauty	at	the	deepest	level,	yet	you	must	be	comfortable	finding	the	way	that
suits	you	best. For	some	people	the	choice	is	very	clear. For	others,	there’s	adegree	of	uncertainty. They	can	see	a	bit	of	themselves	in	all	three	paths,	the
way	of	love,	the	way	of	action,	and	the	way	of	knowledge. To	help	you	choose,
take	a	closer	look	at	how	your	life	is	being	lived	today. Even	before	we	think
about	getting	on	the	path,	the	stage	has	been	set	for	taking	the	first	step. A	way	of	life	that’s	naturally	compatible	with	
love	and	devotion
	is	drawn	to
community	and	togetherness. It	involves	taking	care	of	others. Family	comes
first. A	loving	household	is	considered	the	ideal. Warmth	and	heartfelt
emotions	come	naturally. There	is	usually	an	attraction	to	church	or	temple. Feelings	of	reverence	come	naturally. You	seek	communion	with	nature,	the
people	you	love,	and	all	of	humanity. You	believe	in	the	power	of	prayer,	and
you	have	experienced	moments	of	grace. Your	personality	is	likely	to	be	shy	and
self-effacing,	but	this	isn’t	always	true. At	your	best	you	feel	gratitude	and
devotion	for	the	gifts	that	fill	your	life. A	way	of	life	that’s	naturally	compatible	with	
personal	growth
	is	drawn	to	new
possibilities. This	is	more	than	the	ordinary	life	of	action,	which	is	dominated
by	external	demands	and	duties. The	spark	instead	comes	from	inside,	through
constant,	often	restless,	seeking. Discovery	and	curiosity	occupy	your	mind. You	like	to	challenge	yourself	to	find	out	what	you	are	capable	of. Spiritually
you	are	attracted	to	groups	that	offer	a	better	way	of	life	and	the	fulfillment	of
hidden	potential. You	have	a	strong	sense	of	purpose,	grounded	on	a	secure
sense	of	self. You	measure	your	self-worth	not	by	visible	rewards	like	money	and
possessions	but	by	how	expanded	you	are	becoming	inside. You	are	impatient
with	the	demands	of	your	ego,	which	thinks	only	of	itself	and	the	next	pleasure
it	can	experience. Your	seeking	looks	beyond	the	ego	to	higher	states	of
consciousness. Being	the	best	you	can	be	appeals	to	you,	and	this	turns	into	a
strong	motivation	spiritually. Although	others	may	see	you	only	in	worldly
terms,	you	can	surprise	them	by	being	selfless,	generous,	and	willing	to	serve
others. A	way	of	life	that’s	naturally	compatible	with	
understanding
	is	drawn	to	the
truth. There	is	a	constant	need	to	know	more. A	high	value	is	placed	on	living
your	own	truth,	which	you	associate	with	integrity	and	honesty. You	trust	your
mind	to	guide	you	forward. You	have	no	time	for	secondhand	opinions	and
conventional	wisdom. You	look	up	to	people	who	have	insight	and	can	impart
it	to	others. Your	streak	of	skepticism	keeps	you	from	following	anyone	who
hasn’t	earned	your	respect	for	telling	the	truth. In	your	mind,	you	distinguish
between	appearances	and	reality. There	are	moments	when	reality	seems	quite
mysterious	to	you. The	material	world	doesn’t	tell	the	whole	story. You	want	to
go	beyond,	or	transcend. The	way	you	do	this	is	primarily	by	going	deeper	into
your	personal	understanding	and	self-awareness. At	your	best,	you	feel	secureenough	to	open	new	doors	that	take	you	into	the	unknown. The	Awakening	Process:	Finding	Your	Beauty	in
the	Light
A	beautiful	transformation	begins	to	take	place	when	you	see	that	you	belong
in	the	light. When	people	successfully	find	a	way	to	live	in	the	light,	their
experiences	on	the	path	turn	out	to	be	very	similar,	because	there	are	certain
stages	that	apply	to	almost	everyone. Stage	1:	First	Signs	of	Awakening
Stage	2:	Opening	the	Door
Stage	3:	Dedication	to	the	Path
Stage	4:	Resting	into	Existence
Stage	5:	The	True	Self	Becomes	the	Only	Self
Radical	Beauty	is	universal. These	are	stages	of	awakening	experienced	for
thousands	of	years	in	every	culture. Even	though	social	roles	have	changed
dramatically	and	society	has	become	much	more	secular,	you	will	discover	that
your	personal	journey	will	repeat	the	same	soul	journey	that	was	undertaken	at
the	time	of	the	
Buddha,	
Jesus,	
Saint	Teresa,	and	anyone	alive	today	who	lives	in
the	light. Let’s	look	more	closely	at	how	the	five	stages	unfold.S
TAGE	1:	FIRST	SIGNS	OF	AWAKENING
Being	beautiful	means	seeing	yourself	that	way,	and	for	this,	you	must	be	wide
awake. Because	the	light	of	awareness	exists	in	everyone,	it’s	hard	to	imagine	a
life	that	doesn’t	contain	moments	of	awakening. But	many	other	things	happen
during	a	typical	day,	and	it’s	quite	common	not	to	notice	the	first	signs. Let’s
say	that	you	wake	up	one	day	and	there’s	a	sense	of	lightness	and	ease	as	you
begin	your	day. The	lightness	stays	with	you	and	even	increases	instead	of
fading. You	may	think	to	yourself,	“I’m	having	a	good	day.”	People	smile	at	you
more	than	usual;	the	things	you	need	to	accomplish	are	done	more	easily—it’s
as	if	all	the	gears	are	lubricated,	with	minimal	friction. You	go	to	bed	feeling	a
sense	of	ease	and	fulfillment,	yet	when	you	wake	up	the	next	morning,
everything	has	gone	back	to	normal. You	face	a	day	of	duties	and	demands	that
feels	like	every	other	day. The	memory	of	your	very	good	day	quickly	vanishes. Yet	what	you	actually	experienced	that	day	was	a	sign	of	awakening,	giving
you	a	clue	to	the	inner	beauty	you	could	be	radiating	all	the	time. We	said	that
when	you	are	struck	by	something	beautiful	outside	yourself,	you	are	actually
communicating	with	your	own	inner	beauty. Likewise,	when	your	existence
feels	lighter	and	easier,	that’s	your	inner	beauty	also	being	reflected. You	are
glimpsing	the	truth	of	who	you	really	are,	because	beauty	and	truth	cannot	be
separated. They	are	qualities	of	pure	consciousness,	pure	being. At	this	early	
stage,	terms	like	
pure	consciousness
	and	
pure	being
	hardly	seem
relevant,	because	they	are	too	foreign	to	your	daily	experience. Even	so,
everyone’s	life	contains	glimpses	of	beauty,	love,	joy,	and	fulfillment	that
register	on	the	emotional	level. The	problem	is	that	we	need	to	do	more	on	the
mental	level. We	need	to	recognize	that	a	sign	of	awakening	has	appeared. We	need	to	give	significance	to	this	experience. We	need	to	value	and	pursue	it. People	get	stuck	in	everyday	existence	and	accept	as	normal	a	life	where
there’s	no	expectation	of	waking	up. Glimpses	of	the	light,	however	striking,
don’t	propel	them	into	a	new	kind	of	normal,	which	is	higher	and	better. But	if
you	mentally	notice	what’s	happening	to	you	and	give	it	significance,	instead	of
saying	to	yourself,	“I’m	having	a	good	day,”	you’ll	say,	“I’m	being	touched	by
the	light.”	This	simple	shift	is	enough	to	reframe	your	whole	experience,
making	it	a	clue	to	higher	consciousness.Please	glance	back	at	the	list	on	
this	page
	that	outlined	the	most	common
signs	of	awakening—each	is	a	moment	in	the	light. Keep	noticing	such
moments	and	pause	to	let	them	sink	in. Turn	inward	and	relish	what	is
happening	instead	of	simply	letting	it	pass. Let	every	image	of	beauty	you	see—
from	those	you	love,	from	children	at	play,	from	glorious	nature—really	sink	in. Savor	the	moment	as	a	precious	gift. You	are	venturing	into	the	experience	of
communing	with	your	
true	self. The	more	you	do	this,	the	more	you	will
naturally	want	to	pursue	these	beautiful	experiences. You	are	beginning	to	wake
up	to	your	spiritual	beauty.S
TAGE	2:	OPENING	THE	DOOR
Once	you	taste	beauty,	you	want	more. At	a	certain	point,	once	you	notice	and
value	the	signs	of	awakening,	you	feel	the	desire	to	explore	what’s	happening	to
you. There’s	a	sense	of	curiosity	about	what	your	life	might	be	like	if	it	changed
in	unexpected	ways. You	might	also	feel	restless	and	dissatisfied	with	how	things
are	going	presently. At	this	
stage	people	make	a	conscious	decision	to	let	in	the
light. A	major	decision	involves	being	kinder	and	more	compassionate	to
yourself. Let’s	look	into	this	shift,	which	brings	in	much	more	light	the	more
you	experience	it. When	we	are	kind	to	other	people,	we	let	them	know	that	they	are	good	and
lovable	just	as	they	are. Self-compassion	is	saying	the	same	thing	to	yourself. Pause	for	a	moment	here. Do	you	love	yourself	just	as	you	are? The	way	that
people	answer	this	question	reveals	a	great	deal	about	themselves,	because	quite
often	we	are	waiting	for	the	day	that	someone	else	will	treat	us	as	good	and
lovable,	without	criticism	or	reservation. If	you	are	fortunate,	this	has	already	happened	to	you. But	the	world’s
wisdom	traditions	teach	that	the	love	you	receive	from	outside	is	a	reflection	of
the	love	you	have	inside. The	most	perfect	love	comes	from	your	
true	self,
which	always	sees	you	in	the	light. When	you	open	the	door	to	the	light,	you
are	asking	to	experience	a	new	relationship	inside	yourself. Right	at	this
moment,	you	are	likely	to	be	experiencing	love	and	light	only	in	bursts,	as	if	the
door	was	being	opened	and	then	quickly	closed—passing	moments	when	you
can	relate	to	yourself	as	worthy	of	love. At	other	times	this	isn’t	your
experience. Negative	reflections	from	the	outside	keep	you	from	seeing	your
inner	beauty. It	would	be	ideal	if	all	of	us	were	perfectly	loved	from	the	time	we	were	small
children. But	the	way	you	feel	about	yourself	is	almost	always	the	result	of
mixed	messages	that	you	have	heard	all	your	life. When	you	needed	love,
kindness,	and	compassion,	you	learned	that	these	would	be	given	only	under
certain	
conditions. We’ve	all	received	messages	like	the	following:
I	love	you	as	long	as	you	love	me
. I	love	you	as	long	as	you	are	being	good
. I	love	you	only	as	much	as	you	deserve
. I	love	you,	but	don’t	ask	for	too	much	or	you’ll	be	spoiled
.You	may	remember	such	messages	as	you	were	growing	up	or	perhaps	in
your	present	relationships	today. They	place	conditions	on	the	love	you
experience,	and	these	conditions	come	to	feel	normal. But	if	love	is	always
limited,	so	is	how	beautiful	you	feel. The	old	game	of	comparison	stays	alive
because	we	feel	there	is	not	enough	love	and	beauty	to	go	around,	and	somehow
other	people	get	more	than	their	fair	share	compared	with	us. Can	you	change	your	inner	image	of	how	much	you	are	loved? You	will
never	feel	secure	in	your	beauty	until	it	is	merged	with	love. The	path	to
unconditional	love	only	asks	for	you	to	open	the	door. No	one	else	can	open	it
for	you;	there	is	no	source	of	unconditional	love	outside	yourself. Right	this
minute	you	have	the	ability	to	find	the	place	inside	you	where	unconditional
love	exists. To	show	you	how	easy	this	is,	try	the	following	simple	exercise:
Sit	comfortably	by	yourself	in	a	quiet	place. Now	say	to	yourself,	“I	am
________,”	using	your	name	to	fill	in	the	blank,	for	example,	“I	am	Sharon
Thompson.”	Wait	a	few	seconds	and	let	this	thought	settle. Now	shorten	it:	“I
am	Sharon.”	Sit	for	a	moment	to	let	this	thought	settle. Then	shorten	the
thought	to	“I	am,”	then	to	“I,”	and	then	sit	in	silence. Most	people	experience
this	sequence	of	thoughts	as	a	natural	way	to	find	the	inner	silence	inside
themselves. It’s	a	pleasant	experience,	which	may	last	only	briefly	or	several
minutes—that	part	doesn’t	matter. What’s	important	is	to	see	that	your	identity
can	shift	from	“I	am	X”	to	simply	“I	am”	and	then	silence. You	don’t	have	to	use	your	name	in	this	exercise. Any	X	will	work,	because
whenever	you	say	to	yourself	“I	am	angry”	or	“I’m	bored”	or	“I’m	cooking
dinner,”	you	are	placing	a	condition	on	who	you	are. These	conditions	come
and	go	all	the	time. They	rise	and	fall,	while	your	
true	self	remains	constant. Sadly,	we’ve	developed	the	habit	of	living	with	
labels	and	thinking	they	tell	us
who	we	are. “I	am	X,	thirty-six	years	old	of	mixed	race,	religiously	unaffiliated,	a
lawyer,	with	a	husband	and	two	children.”
In	the	game	of	labeling,	we’d	all	like	to	pin	the	label	“beautiful”	on	ourselves. But	once	you	do,	insecurity	sets	in. The	label	could	always	wear	out	or	fall	off. All	labels	are	temporary. Therefore,	be	very	clear	that	beauty	isn’t	a	label—it’s	a
state	of	being. All	of	these	labels	that	we	identify	with	serve	as	distractions	from	who	we
really	are:	children	of	the	light. When	you	stop	being	distracted	by	thinking	“I
am	X,”	you	easily	find	the	path	to	simply	being	yourself. There’s	no	huge
spiritual	
secret	beyond	this. The	spiritual	path	is	all	about	clearing	away	labels,
images,	old	memories,	and	outworn	conditioning	that	prevent	you	from	the
simple	experience	of	your	true	place	in	the	light. You	can’t	turn	
conditional	love	into	unconditional	love	any	more	than	youcan	turn	muddy	water	to	pure,	clean	water. Instead,	you	must	go	to	the	place
inside	where	you	can	simply	be	yourself	and,	without	judgment	or	comparison,
where	you	feel	beautiful,	loved,	and	lovable. Getting	to	this	place	isn’t	difficult. You	just	did	it	through	a	simple	exercise. So	why	didn’t	you	suddenly
experience	bliss,	joy,	and	ecstasy,	which	are	supposed	to	be	there? Because	it
takes	repeated	experience	to	become	accustomed	to	“I	am”	in	place	of	“I	am	all
the	labels	that	apply	to	me.”	The	quality	of	bliss,	joy,	and	ecstasy	is	already	part
of	you—in	Indian	the	term	for	this	state	is	
Ananda
. Ananda
	isn’t	held	out	as	a
faraway	ideal	that	is	only	reached	by	a	few	gifted	people	after	years	of	faith	and
devotion. Ananda
	is	a	quality	of	consciousness	itself,	meaning	that	you
experience	it	when	you	experience	the	silence	of	your	own	mind. This	is	where	
self-compassion	comes	in. Knowing	that	you	can	experience
unconditional	love,	bliss,	and	joy	by	going	to	the	place	where	these	things	are
natural	means	you	don’t	have	to	work	on	your	limited,	conditioned	self. You
don’t	have	to	criticize	it	to	find	it	lacking	in	any	way. Rather,	you	can	treat	your
conditioned	self	as	an	ally	on	your	inner	journey. After	all,	this	is	the	self	that
has	given	you	glimpses	of	love,	bliss,	and	joy	all	your	life. You	face	a	simple
choice. You	can	look	at	your	imperfect,	conditioned	self	and	say,	“You	caused
all	my	problems. Thanks	to	you,	I	have	been	wounded	and	suffered. You	don’t
live	up	to	my	ideals. I’m	frustrated	and	exasperated	by	you.”
This	is	a	very	common	attitude. You	may	not	accuse	and	reject	your	limited
self	directly,	but	every	time	you	think	you	aren’t	good	enough,	beautiful
enough,	thin	enough,	and	so	on,	you	are	in	fact	rejecting	yourself. The	other	side	of	the	coin	is	to	look	at	your	limited	self	and	say,	“Thank	you
for	always	being	here. Because	of	you	I	have	experienced	the	light. I	have	known
love	and	beauty. Join	with	me	now,	and	trust	in	me. We	are	going	to	find	our
true	home	in	the	light.”	That’s	how	self-compassion	begins,	by	changing	blame
and	judgment	to	acceptance	and	optimism. Having	adopted	this	new	attitude	toward	yourself,	you	want	to	sustain	it. There	are	various	ways	to	practice	self-compassion	every	day,	as	follows. To	be	kind	to	yourself,	DO
Smile	at	your	reflection	in	the	mirror. Let	others	compliment	you. Bask	in	other	people’s	approval	when	it	comes	your	way. Accept	and	be	nonjudgmental	with	your	personal	appearance	and
body. Value	who	you	are	and	stand	up	for	yourself.Get	to	know	yourself	like	a	friend. Be	easy	about	your	personal	quirks. Be	as	natural	as	possible,	not	worrying	if	you	are	pleasing	or
displeasing	others. Speak	your	truth	when	you	know	you	should. The	Do	list	is	centered	on	relating	to	yourself	with	a	nonjudgmental	attitude. There	is	also	a	Don’t	list,	which	is	about	removing	self-judgments,	because	in
the	end,	all	lack	of	self-love	is	rooted	in	judging	yourself. To	stop	self-judgment,	DON’T
Brush	away	compliments. Reject	other	people’s	appreciation. Belittle	yourself,	even	with	self-deprecating	humor. Dwell	on	your	faults	as	a	topic	of	conversation. Rationalize	away	the	times	when	someone	else	hurts	you. Accept	indifference	from	people	who	supposedly	love	you. Associate	with	others	who	have	low	self-esteem	and	expect	you	to
be	the	same	way. Silently	swallow	bad	treatment	when	you	know	you	should	speak
up. The	reflections	of	how	you	feel	about	yourself	exist	all	around	you. Even
negative	reflections	are	incredibly	useful	if	you	take	them	as	guides	for	change. Are	there	people	in	your	life	who	take	you	for	granted	when	they	shouldn’t? Rather	than	trying	to	change	them,	see	this	as	a	
reflection	of	how	much	you
value	yourself—in	this	case,	not	enough. You	might	want	to	write	out	the
following	checklist,	and	over	the	next	week	check	off	each	time	something	on
the	list	happens	to	you. The	list	contains	typical	reflections	in	everyone’s	life,
both	positive	and	negative. Positive	Reflections
___	Someone	appreciated	me. ___	I	liked	the	person	I	saw	in	the	mirror. ___	I	received	a	sincere	compliment. ___	I	felt	proud	of	something	I	did	for	myself.___	I	felt	as	if	I	belonged. ___	Someone	expressed	love	for	me	in	a	meaningful	way. ___	I	felt	lovable. ___	I	felt	well	loved. ___	The	beauty	of	the	life	I’m	living	really	hit	me. ___	I	felt	like	a	unique	person;	there’s	no	one	in	the	world	quite	like	me. Negative	Reflections
___	Someone	criticized	me	to	my	face. ___	I	frowned	at	myself	in	the	mirror. ___	I	felt	guilty	or	embarrassed	by	something	I	remembered	from	long
ago. ___	I	put	myself	down	while	talking	to	someone	else. ___	I	felt	unwanted,	an	outsider. ___	I	received	what	felt	like	an	empty	word	or	gesture	of	love. ___	I	felt	unlovable. ___	I	sat	through	someone	else’s	litany	of	complaints. ___	Something	pointless	about	my	life	really	hit	me. ___	I	felt	bored	by	my	existence	and	the	people	I	keep	seeing	every	day. Some	people	might	resist	filling	out	these	two	lists	because	they’re	afraid	of
what	they’ll	find. Or	they	might	think	that	noticing	negative	reflections	is	a
sign	of	low	self-esteem. It’s	not. You	are	taking	a	major	step	toward	self-
compassion	by	looking	around	and	being	truthful	with	yourself. Being	kind	to
yourself	requires	a	decision	to	embrace	change. Self-judgment	keeps	us	from
loving	who	we	are	right	this	moment. Every	step	you	take	to	walk	away	from
negative	reflections	is	a	step	in	the	direction	of	unconditional	love. Radical	Beauty	asks	you	to	summon	your	inner	courage. For	some	people,
opening	the	door	is	harder	than	it	is	for	others. They	keep	feeling	the	tug	of
anxiety	or	threat,	and	their	mind	resists	the	prospect	of	change. The	following
thoughts	are	typical	when	you	are	in	a	resisting	frame	of	mind:
I’m	alright	where	I	am. Why	rock	th
e	boat? If	I	change,	my	friends	and	family	won’t	accept	me	anymore. Perhaps	my	experiences	aren’t	even	real—I’m	just	fooling	myself. I’m	not	the	kind	of	person	who	ever	changes—it’s	just	wishfulthinking. I	don’t	want	to	stick	out	from	the	crowd. Society	will	look	on	me
as	abnormal. This	kind	of	resistance	crops	up	in	everyone,	because	we	all	have	a	
social	self. Your	social	self	is	where	judgments	come	from,	and	if	you	don’t	see	yourself	as
beautiful,	it’s	the	reason	why. This	self	has	learned,	often	through	painful	trial
and	error,	how	to	get	along. Fitting	in	isn’t	easy,	and	in	every	life	there	are
guardians	of	the	rules	who	will	be	quick	to	notice	anyone	who	dares	to	break
them. We	are	referring	to	rules	of	behavior,	which	have	been	ingrained	in
everyone	since	early	childhood. So	how	do	you	get	past	the	warning	voices	in
your	head? You	can’t	open	the	door	to	your	true	self	until	this	happens. Reassuring	yourself	that	everything	will	be	okay	isn’t	an	effective	tactic. Your
social	self	has	deep	roots;	it	is	used	to	guiding	you	through	every	daily
encounter,	constantly	monitoring	whether	your	behavior	is	safe	and	acceptable. (For	the	moment	we	are	leaving	aside	the	small	band	of	misfits,	artists,	rebels,
sages,	and	saints	whose	behavior	transgresses	social	norms. Such	people	often
lead	extraordinary	lives,	but	they	also	tend	to	pay	extraordinarily	high	prices,
too.) You	need	to	recognize	that	you	have	been	influenced	by	years	of
conditioning;	
therefore,	to	escape	this	conditioning,	it’s	necessary	to	substitute
new,	positive	beliefs	for	the	warnings	that	try	to	keep	you	from	opening	the
door. Here	are	some	examples:
Warning:
	I’m	alright	where	I	am. Why	rock	the	boat? New	thought:
	I	can	keep	what’s	good	in	my	life. The	changes	I	want	will
only	add	to	them. Warning:
	If	I	change,	my	friends	and	family	won’t	accept	me	anymore. New	thought:
	If	I	bring	more	light	into	my	life,	at	the	same	time	I	will	be
bringing	it	to	my	family	and	friends. They	will	welcome	the	change. Warning:
	Perhaps	my	experiences	aren’t	even	real—I’m	just	fooling	myself. New	thought:
	I	can’t	deny	that	my	experiences	make	me	feel	good. That’s
real	enough	to	make	me	trust	them. Warning:
	I’m	not	the	kind	of	person	who	ever	changes—it’s	just	wishful
thinking. New	thought:
	There’s	a	part	of	me	that	can’t	wait	to	break	out	into	a	new
way	of	life. I	should	give	it	a	chance. The	only	reason	I	need	is	that	this	is	what	Iwant. Warning:
	I	don’t	want	to	stick	out	from	the	crowd. Society	will	look	on	me
as	abnormal. New	thought
	No	one	else	needs	to	know	about	what’s	going	on	inside	me. This	is	something	just	for	me,	something	I	entirely	own. These	new	thoughts	aren’t	just	reassurances. They	put	you	in	contact	with
your	true	self,	which	is	what	opening	the	door	actually	means. Radical	Beauty	is
about	seeing	yourself	in	the	light,	which	is	where	all	positive	thoughts	originate. Spirit	has	never	forgotten	how	beautiful	you	are	and	always	have	been.S
TAGE	3:	DEDICATION	TO	THE	PATH
Now	that	you	have	opened	the	door,	love	and	beauty	call	out. You	find	them	in
the	most	unexpected	places. At	this	point,	it’s	only	natural	to	desire	a	complete
shift	in	your	life,	nothing	less	than	transformation. As	Radical	Beauty	unfolds,
we	promise	that	transformation	is	possible,	simply	because	the	most	natural
way	to	live	is	from	the	level	of	the	true	self. It	puts	beauty,	grace,	and	love
together	in	one	place	as	a	normal	way	of	life. The	path	lies	before	you. So	what
comes	next? You	dedicate	yourself	to	reaching	your	goal. This	is	a	dedication
that	you	renew	every	day. Yet	as	we	all	know,	it’s	easy	for	the	day	to	run	away
with	us,	because	our	time	is	already	dedicated	to	work,	family,	errands,	and
unexpected	duties	and	demands	that	eat	up	the	clock. Fortunately,	you	don’t	have	to	set	aside	your	daily	life	to	be	spiritually
dedicated. We	do	recommend	one	important	change,	which	is	to	meditate	twice
a	day	for	10	to	15	minutes	(or	longer). You	probably	have	an	opinion	about
meditation	already. It’s	become	so	popular	that	few	people	still	regard	the
practice	as	something	exotic	and	alien. The	image	that	now	comes	to	mind	is	of
a	young,	vibrant	woman	sitting	in	lotus	position	in	yoga	class,	not	a	white-
bearded	Indian	guru	in	a	cave. Society	has	promoted	meditation	as	a	healthy	habit,	and	in	fact	there	is	a
mountain	of	evidence	telling	us	that	meditation	is	good	for	the	entire	body,
particularly	by	lowering	the	risk	of	
heart	disease	and	counteracting	the
damaging	effects	of	stress. If	you’ve	had	a	hard	day	and	want	to	unwind	with	a
peaceful	round	of	meditation,	we	encourage	you	to	go	for	it. But	when	it	comes
to	transformation	and	achieving	your	highest	potential	for	spiritual	beauty,
meditation	is	more	than	any	of	these	things. Even	though	brief,	your	meditation	time	brings	you	into	the	silent	core	of
yourself;	this	is	where	you	will	meet	the	truth	of	your	own	beauty	and	where	the
door	to	unconditional	love	opens. How	to	Meditate:	Technique	1
Here’s	a	simple	meditation	based	on	the	breath	that	you	can	do	anywhere. It’s
best	to	pick	a	quiet,	lowly	lit	spot	where	you	can	be	alone. Sit	for	a	moment
with	your	eyes	closed	in	order	to	become	settled. Now	place	your	attention	on
your	nose;	sense	the	gentle	flow	of	air	as	it	goes	in	and	out.Don’t	try	to	alter	your	breathing	or	to	maintain	a	rhythm—simply	be	aware
of	your	normal	breathing. If	your	attention	wanders,	gently	and	easily	bring	it
back	to	your	breath. Don’t	mind	if	you	feel	drowsy	or	even	doze	off. These	are
signs	that	your	body	needs	to	rest	and	discharge	stresses. Continue	for	10	to	15	minutes,	then	sit	quietly	for	a	moment	before	you
open	your	eyes	and	return	to	your	regular	activity. Don’t	leap	out	of	your	chair
or	skip	this	moment	to	return	to	normal	awareness. Letting	your	mind	remain
in	the	meditative	state	is	desirable	and	very	worth	cultivating	as	you	continue
your	practice	over	the	coming	weeks	and	months. How	to	Meditate:	Technique	2
A	second	type	of	meditation	uses	a	
mantra,	a	word	selected	for	its	vibrational
quality	in	settling	the	mind. Mantras	go	back	thousands	of	years,	and	there’s
some	striking	research	to	indicate	that	they	lead	to	a	deeper	state	of	meditation. A	simple	mantra	suitable	for	everyone	is	
So	Hum
. You	can	meditate	with	it	in
the	following	way. As	with	your	breath	meditation,	try	to	pick	a	quiet,	lowly	lit	spot	where	you
can	be	alone. Sit	for	a	moment	with	your	eyes	closed	in	order	to	become	settled. Now	quietly	think	the	mantra:	
So	Hum
. Think	these	syllables	as	easily	as	any
other	thought. Repeat	the	mantra	a	second	time,	then	a	third:	
So	Hum,	So	Hum
. Repeat	the	mantra	for	10	to	15	minutes,	but	don’t	try	to	set	up	a	regular
rhythm. This	style	of	meditation	isn’t	about	mentally	chanting	your	mantra
with	a	regular	beat. Instead,	you	think	
So	Hum
	when	it’s	natural	and	easy	to	do
so. If	your	attention	wanders,	easily	come	back	to	your	mantra. Don’t	mind	if
you	get	drowsy	or	doze	off. Don’t	mind	if	you	forget	to	say	the	mantra	for	what
seems	like	a	long	time. The	object	is	to	allow	the	vibration	of	
So	Hum
	to	settle	your	awareness	as
naturally	as	possible. You	don’t	need	to	manipulate	it	or	control	it	in	any	way. After	10	to	15	minutes,	sit	quietly	for	a	moment	before	returning	to	your	daily
activity. Easing	back	into	activity	helps	to	maintain	the	meditative	state. Meditation	clears	the	path	and	makes	it	much	easier	to	greet	renewal	and
change. Your	awareness	becomes	brighter	and	more	alert;	mental	and	emotional
obstacles	are	dissolved. Therefore,	nothing	is	more	effective	than	adopting	a
regular	meditation	program. At	the	same	time,	there’s	another	dimension	to
consider. As	you	clear	the	path,	certain	potentials	begin	to	wake	up	inside. You
glimpse	that	there	could	be	more	love,	beauty,	creativity,	and	fulfillment	in
your	life. Many	people	have	gotten	to	this	stage	in	their	seeking. But	then	they
run	into	a	problem	staying	in	that	place	where	
meditation	has	taken	them.Here’s	a	good	place	to	lay	a	common	fear	to	rest. Some	people	fear	that	if
they	start	to	meditate,	they	will	stir	up	hidden	thoughts,	feelings,	and	memories
they’d	rather	not	face. By	going	deeper	into	your	mind,	aren’t	you	stirring	up
the	demons	that	everyone	has? In	reality,	meditation	is	value	neutral. It	doesn’t
conform	to	labels	like	“good”	and	“bad,”	“positive”	and	“negative.”	All	that
happens	is	that	you	reach	a	deeper	level	of	awareness. Nothing	will	leap	out	of
the	dark. The	main	experience	is	the	release	of	stress,	accompanied	by	layers	of
fatigue	falling	away. Stress	can	bring	up	images	of	why	you	feel	stressed	in	the
first	place. But	all	you	have	to	do	when	this	happens	is	to	open	your	eyes	and
take	a	deep	breath. Being	mental	images,	negative	thoughts	and	images	pass
away. If	you	seriously	want	to	delve	into	the	hidden	compartments	of	your
mind—some	people	do,	being	spiritually	adventurous—that’s	a	conscious	choice. If	you	would	rather	have	your	meditations	be	easy	and	light,	that	is	also	a
choice. The	mind	delivers	what	is	asked	of	it. Finding	your	inner	beauty	is	meant	to	be	lasting,	and	it	will	be. The	main
thing	that	causes	the	deep	experience	of	meditation	to	fade	away	is	stress. When
you	sit	alone	to	meditate,	the	outside	world	has	been	left	behind	for	a	few
minutes,	yet	once	you	go	back	into	it,	the	demands	of	the	outside	world	can’t
be	escaped. Those	demands	can	create	a	constant	stream	of	stress,	as	we	all	well
know. The	destructive	effects	of	stress	have	been	well	studied	for	almost	fifty
years. When	someone	is	put	into	a	stressful	situation,	the	brain	and	body
respond	with	stress	hormones	like	cortisol	and	adrenaline. These	are	very
effective	natural	tools	that	jump-start	the	body	into	fight-or-flight	mode. The	
Damaging	Effects	of	Chronic	Stress
Radical	Beauty	involves	getting	back	into	balance	and	restoring	the	natural	state
of	mind	and	body. Beauty	is	a	healed	state. Stress	is	the	enemy	of	healing;	we
weren’t	designed	to	be	stressed	out	for	any	lengthy	period. Fight-or-flight	is
meant	to	persist	for	only	a	matter	of	minutes,	but	low-level	chronic	stress
activates	these	hormones	too	often,	and	their	effect	lasts	too	long. What	should
be	a	temporary	reaction	becomes	routine. The	result	is	a	biochemical	imbalance
that	the	brain	and	body	have	a	hard	time	adjusting	to. You	can’t	be	in	a
meditative	
state	and	a	stressful	state	at	the	same	time;	the	two	don’t	mesh. By
“meditative	state,”	we	mean	a	state	of	restful	alertness,	in	which	you	feel	calm
and	centered	but	very	awake	at	the	same	time. Low-level	chronic	stress	imposes
a	very	different	mind-body	state. The	following	symptoms	are	quite	common	in
modern	life,	even	among	people	who	think	that	they	have	adapted	well	to	daily
stresses	(in	fact,	some	high-performance	types	boast	that	they	thrive	on	stress).Is	Chronic	Stress	Getting	to	You? Some	typical	signs	of	low-level	chronic	stress
You	feel	irritable	and	on	edge. Your	muscles	feel	tight,	especially	in	the	neck	and	back. Your	stomach	is	in	knots. You	swing	between	feeling	highly	alert	and	very	dull. You	lose	energy	quickly	through	the	day. You	find	it	hard	to	focus	and	concentrate. Your	efficiency	at	work	declines. When	you	go	to	bed	at	night,	your	mind	races	with	thoughts,
making	it	hard	to	fall	asleep. Sleep	is	shortened	or	restless. You	wake	up	feeling	tired. Your	sex	drive	decreases. You	feel	slightly	anxious	without	cause. You	become	lethargic	and	depressed. You	find	it	hard	to	express	enthusiasm	and	optimism. You	feel	unexplained	aches	and	pains. You	have	digestive	difficulties	or	intestinal	pain. You	catch	more	colds	and	flus	than	normal. As	you	can	see,	this	is	an	extensive	list. Millions	of	people	ignore	stress
because	they	are	willing	to	put	up	with	less	than	ideal	well-being,	until	they
reach	the	point	where	lack	of	sleep,	flagging	energy,	free-floating	anxiety,	and
dull	attention	
become	normal. More	damage	is	done	to	natural	beauty	by	these
overlooked	factors	than	anything	else. If	someone	sees	wrinkles,	pallor,	sagging
skin,	dull	eyes,	and	other	signs	of	premature	aging	in	the	mirror,	they	are
reading	the	story	of	how	they	managed	stress	in	the	past. Nothing	caused	by
chronic	stress	is	normal,	however,	and	as	long	as	your	body	is	subjected	to	the
chemical	imbalances	created	by	stress,	you	will	be	out	of	balance. Why	create	such	a	valuable	thing	as	the	meditative	state	only	to	allow	it	to	be
disrupted	by	your	daily	experiences? Our	focus	here	is	on	avoiding	that. No
one’s	life	is	perfectly	stress-free. At	the	same	time,	everyone’s	life	has	areas	where
the	stress	can	be	reduced. To	simplify	the	problem,	at	any	given	moment	you
are	doing	one	of	the	following:
Creating	stressReacting	to	stress	caused	by	external	forces
Healing	your	stress	and	the	stress	around	you
We’d	like	to	help	you	get	past	the	first	two	situations	so	that	you	can	become
something	new:	a	healer	of	stress. In	this	way	you	will	be	able	to	maintain	the
restful	alertness	that	is	the	true	foundation	of	mind-body	balance. Every	cell	in
your	body	will	respond	positively	when	this	happens. The	biggest	step	you	can	take	is	to	reject	the	role	of	victim. People	make	jokes	like	“Gray	hair	is	inherited. You	get	it	from	your
children.”	They	complain	about	the	stress	and	strain	of	modern	life. It’s	as	if
stress	is	like	air	pollution,	existing	all	around	us	with	very	little	we	can	do	about
it. But	there’s	a	lot	you	can	do	about	it,	once	you	escape	the	role	of	victim. Earlier	in	this	book	we	mentioned	stress	in	passing,	but	not	in	terms	of
achieving	real,	lasting	control	over	it. By	understanding	how	stress	is	created,
you	can	begin	to	lower	the	stress	level	anywhere	you	find	yourself—at	work,	in
family	situations,	in	everyday	crises	and	challenges. It’s	true	but	often	ignored	that	each	of	us	is	a	creator	of	the	stress	we	suffer
from. Stress	is	viral. Once	someone	creates	it,	the	stressful	results	spread	to
others. The	most	infamous	example	is	shouting	“Fire!”	in	a	crowded	theater. The	spread	of	panic	in	a	crowd	seems	like	an	extreme	example,	yet	in	smaller,
less	glaring	ways,	any	of	us	can	contribute	to	the	virus	of	stress. Here	are	some
examples	
of	how	this	happens. Since	one	main	area	of	stress	for	most	people	is
at	
work,	let’s	start	there. How	Stress	Goes	Viral	at	Work
Common	conditions	that	create	needless	stress:
Someone	is	demanding,	critical,	and	a	perfectionist. The	person	in	charge	gives	erratic	orders	prone	to	unpredictable
changes. Co-workers	show	disrespect	for	one	another	or	their	work. An	undignified	work	environment	exists	(e.g.,	a	place	where	bad
language,	gossip,	and	sexual	remarks	are	allowed). Personal	issues	are	brought	to	
work	and	become	everybody’s
business. Workers	are	criticized	in	public. The	people	in	authority	can’t	be	trusted. There	is	constant	pressure	to	meet	deadlines.Worker	loyalty	isn’t	valued. The	threat	of	losing	your	job	is	present. A	worker’s	experience	and	knowledge	are	undervalued. Work	rules	are	rigid,	leaving	little	room	for	creativity	and	personal
suggestions. Reading	over	the	list,	consider	the	three	options	that	face	you	every	day. Are	you	creating	the	stress? Are	you	reacting	to	stress	from	the	outside? Are	you	helping	to	reduce	and	heal	the	stress? Some	of	the	stressful	behaviors	on	the	list	may	seem	very	ordinary	to	you. But	that’s	generally	a	sign	of	denial. Each	of	these	behaviors	puts	pressure	on
you	or	someone	else,	and	with	pressure	the	mind-body	system	reacts	stressfully.
Radical_Beauty_from_the_inside_out_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Think	of	a	sniffing	dog. The	rhythm	is	even	and	fast. You	can	do	one	or	a	few	rounds	of	20	to	30	seconds	each,	working	your	way	up
to	3	to	5	minutes	a	day. After	finishing,	you	will	feel	euphoric	and	energized	in
a	profound	way. Since	this	is	an	energizing	practice,	it’s	best	to	practice	this	in
the	mornings	and	daytime	rather	than	the	evenings. It	can	take	a	while	to	getthe	rhythm	down,	but	it’s	worth	the	effort. NADI	SHODHANA
This	breathing	technique	creates	balance	in	the	body,	which	is	a	key	component
of	Radical	Beauty. The	term	
Nadi	Shodhana
	literally	means	“clearing	the
channels	of	circulation. ”	This	technique	is	also	referred	to	as	“alternate	nostril
breathing”	and	is	effective	in	helping	you	deeply	relax	your	body	and	mind
while	balancing	the	energies	between	the	left	and	right	side	of	your	body. Yogis
believe	the	left	is	the	
ida
,	the	cooling	or	lunar	side	of	your	body,	while	the	right
is	the	
pingala
,	or	the	solar	or	warming,	fiery	energy	in	the	body. These
contrasting	but	complementary	sides	need	to	be	balanced. If	you	have	too
much	fire	you	can	burn	out	or	get	overanxious	or	overheated,	which	ancient
Indian	philosophy	warns	might	speed	the	aging	process. If	you	are	too	cool	and
don’t	have	enough	fire,	you	can	become	lethargic	and	depressed. Try	practicing	
Nadi	Shodhana
	in	the	evenings	after	work	and	before	bed	or
before	meditating	to	balance	your	fire	and	cooling	elements;	release	anxiety,
depression,	or	stress;	and	create	a	deep	sense	of	equilibrium	and	balance. Start
by	taking	a	big	exhale	and	clearing	the	breath	completely	out	of	both	nostrils. Then	take	your	index	and	middle	fingers	(as	if	you	were	going	to	make	a	“peace
sign”),	and	curl	them	into	your	palm	or	place	them	on	the	bridge	of	your	nose. Now	hold	your	right	thumb	over	your	right	nostril	and	inhale	deeply	through
your	left	nostril. At	the	top	of	your	inhalation,	close	off	your	left	(
ida
,	or	lunar,
cooling)	nostril	with	your	ring	and	pinky	fingers	and	exhale	fully	through	your
right	nostril. After	a	full	exhalation,	inhale	through	the	right	(
pingala
,	or	solar,
warming)	nostril,	closing	it	off	with	your	right	thumb	at	the	top	of	your
inhalation. Repeat	this	over	and	over,	without	force,	just	watching	your	breath
and	feeling	the	power	of	this	practice	to	balance	your	entire,	beautiful	being. KAPALABHATI
This	is	also	a	purifying	beauty	breath	that	is	sometimes	referred	to	as	“skull
shining	breath. ”	It	can	help	your	entire	being	as	well	as	your	complexion
radiate	with	the	glow	of	cleanliness	and	peace. This	toning	
pranayama
	technique
cleanses	your	respiratory	system	and	encourages	the	release	of	toxins. It	is	made
up	of	short,	powerful	exhales	and	passive	inhales. To	practice	
Kapalabhati
,	sit	in	a	comfortable	position	with	a	straight	spine. Rest	your	hands	on	your	belly	so	you	can	tune	in	to	the	sharp	exhalations. If
you	prefer,	rest	them	on	your	knees	with	your	palms	facing	down. Bring	your
attention	to	your	lower	abdomen	and	inhale	through	both	nostrils	deeply. Contract	your	lower	belly	or	use	your	hands	to	gently	press	on	this	area,	forcingout	the	breath	in	a	short	burst. This	should	feel	strong	and	powerful. As	you
quickly	release	the	contraction,	your	inhalation	should	be	automatic	and
passive. Your	focus	should	be	on	exhaling. Begin	slowly,	aiming	for	65	to	70	contractions	per	minute. Gradually	pick	up
the	pace	for	95	to	105	exhalation/inhalation	cycles	per	minute. Always	go	at
your	own	pace	and	never	force	yourself. Stop	if	you	feel	at	all	light-headed	or
dizzy. After	one	minute	of	the	exercise,	inhale	deeply	through	the	nostrils	and
then	exhale	slowly	through	your	mouth. Depending	on	your	experience	level,
you	can	work	up	to	doing	multiple	repetitions. This	is	a	great	exercise	to	do	in
the	morning	to	warm	up	for	your	morning	
yoga	practice	or	
meditation. As	this
practice	is	energizing,	it	is	not	recommended	for	the	late	evening. Yoga	for	Detoxification	and	Beauty
Of	all	the	types	of	movement	out	there,	yoga	is	one	of	the	best	for	promoting
Radical	Beauty. The	
asana
,	or	pose	part	of	yoga,	incorporates	twisted	and
circular	movements	of	different	muscle	groups. This	includes	flexing	your	spine
in	all	directions. There	are	many	advantages	to	this	over	linear	movements	with
a	limited	range	of	motion. YOGA	GEAR
To	start	practicing	yoga,	you’ll	want	to	invest	in	a	decent	yoga	mat	that	will
prevent	you	from	skidding	and	sliding	during	your	
asanas
	and	is	thick	enough	to
provide	padding	for	your	knees	and	hips	during	various	poses. There	are	a	lot	of
great	eco-friendly	mats	available. You	may	also	want	to	invest	in	two	yoga	blocks
to	help	modify	poses,	especially	as	a	beginner. These	are	fairly	inexpensive	but
enormously	helpful	in	making	sure	you	don’t	compromise	the	integrity	of	the	pose
as	you	naturally	increase	your	flexibility. For	some	poses,	such	as	
Parsvottonasana
,
or	
Pyramid	pose	(see	
this	page
),	you	can	use	one	block	on	either	side	of	your	leg	to
help	you	modify	the	pose. Other	gear,	such	as	yoga	belts	and	blankets,	are	not	fully
necessary,	especially	as	a	beginner. You	can	think	about	investing	in	them	later	if
you	find	a	need. For	now,	a	pillow	or	any	sturdy	blanket	you	already	have	at	home
can	be	used	to	help	elevate	hips	for	seated	poses	and,	while	practicing
pranayama
,	to	increase	your	comfort	and	help	align	your	spine. Yoga	is	cleansing	in	many	different	ways. It	allows	you	to	physically	stimulate
your	abdominal	organs,	including	your	
liver,	kidneys,	and	digestive	organs. This	makes	yoga	incredibly	beneficial	for	digestion,	which	you	now	know	is	key
to	beauty	and	health. Yoga	also	stimulates	your	endocrine	glands,	including	the
thyroid	gland,	which	controls	your	
metabolism. It	also	helps	cleanse	your	liver,
your	main	detoxifying	organ. Far	beyond	simply	burning	calories	or	workingyour	limbs	and	core,	when	practiced	properly	yoga	can	be	a	very	powerful	tool
in	helping	to	keep	your	body	limber,	strong,	youthful,	and	beautifully	healthy
with	an	all-around	glow	and	beautiful,	healthy	skin. Yoga	
asanas
	are	the	ideal	physical	movements	to	couple	with	the	other	shifts
in	this	book	to	physically	support	a	clean,	beautiful	body	and	mind. The	deeper
benefits	of	yoga	extend	to	settling	and	balancing	your	mind,	preparing	you	for
meditation,	and	aiding	in	the	meditation	practice	itself,	which	we	will	discuss	in
Pillar	6. For	now,	let’s	focus	on	the	physical,	movement-based	aspects	of	yoga	so
you	can	begin	reaping	its	many	beauty	benefits. Top	Radical	Beauty	Poses	for	Beauty	and
Detoxification
Below	are	among	the	most	effective	and	beneficial	poses	to	incorporate	into
your	lifestyle. You	can	try	a	few	of	these	poses	that	you	feel	the	most	connected
to,	or	try	all	of	them	and	see	which	ones	your	body	and	mind	respond	to. You
can	work	them	into	your	daily	routine	right	after	rising	in	the	morning,	as
many	of	these	can	easily	be	practiced	in	the	space	next	to	your	bed	or	even
perhaps	in	bed	if	you	have	a	firm	mattress. Others,	such	as	
Paschimottanasana
,
which	is	a	nervous-system-soothing	
seated	forward	bend,	are	excellent	to
incorporate	into	your	evening	routine	for	added	digestive	and	anxiety-quelling
benefits	as	you	get	ready	for	some	all-important	beauty	rest. If	you	are	new	to	yoga,	are	pregnant,	or	have	a	medical	condition,	please	talk
to	your	doctor	before	beginning. TADASANA
	(
MOUNTAIN	POSE)
BENEFITS:
	This	pose	can	bring	profound	awareness	into	a	seemingly	simple
stance. It	strengthens	the	legs,	firms	your	abdomen	and	glutes,	and	improves
your	posture. DESCRIPTION:
	Stand	straight	with	the	insides	of	your	big	toes	together. Line
up	your	feet	parallel,	heels	a	little	apart,	middle	toes	pointing	forward. Ground
your	energy	evenly	through	the	four	corners	of	your	feet,	and	gently	pull	up
from	your	spine. Open	your	chest	and	shoulders	slightly,	but	keep	your	chin
parallel	to	the	floor. Hands	come	together	in	
Anjali
	mudra	(with	palms
pressing),	or	arms	drop	gently	to	your	sides. BEST	TIME	TO	PRACTICE:
	This	can	be	practiced	anytime,	but	it’s	a	fantastic	way
to	start	the	day	while	feeling	tall,	confident,	and	grounded. OTHER	TIPS:
	Try	doing	this	pose	at	first	standing	sideways	in	front	of	a	full-
length	mirror	so	you	can	get	a	visual	image	of	your	own	posture	and
consequently	learn	to	feel	what	is	proper	posture	in	your	own	body. SUPTA	MATSYENDRASANA
	(
SUPINE	TWIST)
BENEFITS:
	Twists	literally	squeeze	toxins	out	of	your	liver	and	kidneys,
stimulating	digestion	and	cleansing	and	encouraging	a	healthy	blood	flow	to
energize	your	entire	spine. Practiced	regularly,	twists	will	help	leave	you	with	a
more	clean	and	beautiful	body. There	are	many	different	variations	of	yogic
twists,	including	ones	practiced	while	standing,	sitting,	and	lying	down. This
particular	supine	twist	is	great	for	all	levels. DESCRIPTION:
	Begin	lying	on	your	back. Open	your	arms	out	to	the	side	in	a
T. Bend	your	left	knee,	and	lift	it	up,	allowing	it	to	start	to	drop	and	twist	over
your	right	thigh	as	far	as	it	feels	natural	and	comfortable. Continue	to	breathe
slowly	as	you	let	your	head	turn	naturally	to	the	left	and	root	your	shoulders
down. Let	your	knee	drop	open	as	much	as	feels	natural,	allowing	the	spine	and
organs	to	twist	and	wring	out. Stay	in	the	twist	for	at	least	five	to	ten	breaths	or
more. Repeat	on	the	right	side. BEST	TIME	TO	PRACTICE:
	Any	time	of	the	day. OTHER	TIPS:
	Always	twist	your	left	leg	over	first	in	order	to	follow	the	path	of
your	digestive	tract	and	encourage	wastes	to	exit	your	system	efficiently. MĀRJĀRYASANA	BITILASANA
	(
CAT-COW)
BENEFITS:
	Regularly	flexing	your	spine	as	you	do	in	this	sequence	is	one	of
the	best	long-term	beauty	movements. By	stimulating	all	your	organs,	especially
your	vitality-enhancing	kidneys	as	well	as	your	colon	and	digestive	tract,
Mārjāryasana
	boosts	your	overall	circulation	and	stimulates	your	entire	spine,
relieving	stress	and	revitalizing	your	energy. DESCRIPTION:
	Start	by	kneeling	on	your	hands	and	knees,	keeping	your	hands
underneath	
your	shoulders	and	your	knees	underneath	your	hips. Exhale	deeply
through	your	mouth	and	contract	your	abdominal	muscles	up	toward	your
spine,	rounding	your	spine	to	the	ceiling	as	you	tuck	your	tailbone	under	and
bring	your	chin	toward	your	chest. This	arch	is	known	as	“cat”	since	it
resembles	a	cat	arching	its	back. Inhale	and	relax	your	belly	so	it	drifts	toward
the	ground	for	the	“cow”	portion	(resembling	the	bulge	of	a	cow’s	pronounced
udder),	lifting	your	head	so	you	are	facing	forward,	opening	your	back	into	a
slight	backbend,	and	sliding	your	shoulder	blades	down	your	back. Continue	to
flow	your	spine	through	several	rounds	of	these	arching	motions,	feeling	the
movement	of	each	vertebra. BEST	TIME	TO	PRACTICE:
	Try	practicing	a	few	rounds	of	this	right	on	your
bedroom	floor	upon	waking	(or	near	your	kitchen	while	heating	up	the	water	to
make	your	hot	water	with	lemon. ) to	get	energized	for	the	entire	day	ahead. OTHER	TIPS:
	Be	sure	to	practice	this	on	a	yoga	mat	or	a	carpet	to	provide	some
padding	for	your	tender	knee	joints. PARSVOTTONASANA
	(
PYRAMID	POSE)
BENEFITS:
	This	pose	stimulates	and	tones	your	abdominal	organs	and
supports	digestion. It	also	improves	your	posture	and	balance. DESCRIPTION:
	Start	in	a	wide	stance	with	your	right	leg	forward	and	pointing
straight	ahead	and	your	left	leg	behind	and	pointed	at	a	45-degree	angle. Square
your	hips	so	both	are	pointing	straight	forward. On	an	exhale,	fold	forward
from	the	hips	until	your	torso	is	parallel	with	the	floor	or,	if	comfortable,	fold
in	more	deeply	toward	your	right	leg,	placing	your	fingertips	on	the	floor	or	on
two	blocks	on	either	side	of	your	right	leg. Breathe	deeply	for	five	to	ten
breaths. Repeat	on	the	other	side.
It's recommended to practice Nadi Shodhana in the mornings and daytime, as it's an energizing practice.
What is the recommended time to practice the Nadi Shodhana technique?
The technique creates balance in the body, which is a key component of Radical Beauty.
What is the purpose of the Nadi Shodhana technique?
It helps to increase circulation, relieve stress and anxiety, and stimulate digestion.
What are the benefits of the Kapalabhati breath?
It calms the central nervous system and aids in digestion.
What is the purpose of the Paschimottanasana pose?
Radical Beauty is about finding your inner self and experiencing unconditional love and beauty.
What is the goal of Radical Beauty?