According to Sharon Gannon, cofounder (along with David Life) of Jivamukti Yoga, “Magic happens when there is a shift in perception .” The practices in her new book, The Magic Ten and Beyond, are designed to help make that shift happen—and help readers begin each day feeling kinder, calmer, and more joyful.

It sounds like a tall order, but after recently discovering the magic of yoga for myself, I believe it’s possible. In the past year since I’ve started practicing yoga, I’ve become more grounded, more resilient, more flexible in body and mind, and (a little) more patient. But whether you’re a longtime yogi or a complete novice, the short practices in The Magic Ten and Beyond are completely doable. They include mantras, meditation, easy asanas (poses), breathing exercises, and deep relaxation and are presented as a 10-week course, with a new practice added each week—although Sharon  invites readers to change up the sequence of the practices or choose them à la carte, if that’s more appealing. The most important thing is to do them consistently—every day if possible—until they become habits.

If you’re familiar with Jivamukti Yoga, you probably know that one of its guiding tenets is ahimsa, which Sharon and David define as “[a] nonviolent, compassionate lifestyle extending to other animals, the environment and all living beings, emphasizing ethical vegetarianism (veganism) and animal rights .” So it’s not surprising that in the chapter about pranayama (breathing exercises), Sharon explains:

Improving one’s diet is the first step to improving one’s breathing. … According to the yogic dictates, a pure diet is typified by the quality of sattva, which means lightness. The food that a yogi consumes should be sattvic—it should not be heavy—and should be easy to digest, resulting in a feeling of lightness. This would naturally point to a pure diet—a vegan diet consisting of organic fruits, vegetables, nuts, and grains. There is no place in a yogi’s diet for tamasic (heavy) foods like meat and dairy products.

(For a more detailed discussion of this, see Sharon’s previous book, Yoga and Vegetarianism.)

Another one of the practices is generosity, in the form of feeding wild birds. Before you have breakfast or even a sip of coffee in the morning, Sharon suggests filling a bird feeder or setting out some organic seeds on a windowsill. “Birds as well as other wild animals are having a hard time surviving in a world dominated by self-centered human beings,” she writes. “[W]e have polluted with pesticides or destroyed most of the wild forests and fields. …. Birds require so little to live—a few good organic seeds and a couple of drops of fresh water—and while it may not be much, it can mean the difference between life and death for a feathered person .” If feeding the birds is not possible, then feed your cat or dog (something most of us probably already do first thing).

Other practices include beginning each day with gratitude, bestowing blessings (yes, even on people you don’t particularly like), and dancing.

If a shift in perception and a life filled with joy, ease, and well-being sound magical to you, then pick up a copy of The Magic Ten and Beyond today!