Yoga Exercise - Cat Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement from your center and to
coordinate your movement and breath. These are two of the most important
themes in Asana practice. The alignment of your center depends on the
positioning of your pelvis. Therefore, think of your hip positioning as the center
of each pose. This is important because your spine is the most significant line of
energy in every pose and because the way your spine elongates from your center
depends solely on which way your pelvis is turning. Learn how to perform the Cat
Pose in this section.
STEP 1: Start on your hands and knees. Position your hands directly beneath
your shoulders and your knees directly beneath the hips. Have your fingers fully
spread with the middle fingers pointing straight ahead. Make your back
horizontal and flat. Gaze at the floor. This is your "neutral" positioning. When
your pelvis is in neutral, your spine will be at full extension, with both the front
and back sides equally long.
STEP 2: As you wait for the inner
cue, do not sag into your shoulders.
Instead, create a line of energy
through each arm by pressing
downward into your hands and
lifting upward out of your shoulders.
Go back and forth like this several
times to make sure you understand
the movement. As you exhale, sag
into your shoulders and do the
incorrect action; as you inhale,
lengthen the arms, lift out of the
shoulders and do the correct
action.
STEP 3: When you are ready to
begin, breathe in deeply. As you
exhale, turn your hips into Cat Tilt.
Do this by gently pulling the
abdominal muscles backward
toward the spine, tucking the
tailbone (coccyx) down and under,
and gently contracting the buttocks.
Press firmly downward with your
hands in order to stay lifted out of
the shoulders, and press the middle
of your back toward the ceiling,
rounding your spine upward. Curl
your head inward. Gaze at the floor

between your knees.

The Cat Pose loosens your back and spine. It also stretches the front and back
of your body and frees your neck and shoulders. Doing the Cat Tilt elongates
your back muscles and makes your abdominal muscles contract. Doing the Cat
Pose benefits your health by stimulating spinal fluid and the digestive tract, and
by improving circulation through the spine and core. It is also beneficial in
managing stress.
If you have any difficulty doing this exercise, you may place a folded Yoga
Blanket under your knees to protect you from pressure or pain. Caution must be
observed if you suffer from any chronic or recent back pain or injury. This article
was contributed by: www.cyberastro.com and www.movingintostillness.com.

Yoga Exercise - Triangle Pose

(Trikonasana)
"Triangle Pose is the quintessential standing pose in many styles of Yoga."
- Yoga Journal
In this exercise, you build up strength in the lower back and upper legs while you
remove tension from the lower and upper back, the hips and the hamstrings
through both the twist and the stretching. The exercise is good for your sense of
coordination and sense of balance. You need a lot of concentration and precision
to be able to carry it out correctly.
In this Asana, it is important that you keep the lower back straight. Aside from that, remember that
when you are twisting, the hips do not twist along. Otherwise, the right hand side becomes active and
the lower back gets "locked up" as it were which results in tension in the lower back. Prevent this by
actively tightening the left hand side and let it even help carry the position so that you can keep the hip
in its place when twisting. This dynamism in your side also helps you to keep the dynamism in the hip
active through the right leg as a result of which the hip is mobilized as much as possible.

STEP 1: Start with the Downward Facing Dog Pose (Adho Mukha Svanasana).

STEP 2: Move your left foot forward for about 1 meter.

STEP 3: Put your left hand beside your foot and carry your weight with the
lower back and on the heels of your foot in front. Raise the upper part of your
body until the lower back is straight. You can recognize this by a groove in the
middle of the lower back. The right foot (the one at the back) rests on the
floor.

STEP 4:Stretch the leg which is in front without bending the back or twisting
your body. With your back straight and your right hip stretched backward, look
at a point on the ground and breathe in and out quietly. Press your left hand
against the heel and twist your chest to the left. Let the twisting motion
involve only your upper back while your hip, lower back, legs and head remain
stationary. When you cannot twist any further, stretch your right arm upward.

STEP 5: Then twist your head to the left, look upward along your outstretched
arm and stretch out your neck. When you stand well aligned in this position, it
will feel light. The better you do this exercise, the bigger the triangle between
your legs, arms and side will be.
Step back towards the Downward Facing Dog Pose and repeat the exercise
with your right leg in front.

Yoga Exercise - Revolved Triangle Pose

(Parivrtta Trikonasana)
This asana is a contrary twisted Trikonasana and is a good exercise to follow the
Trikonasana. Parivrtta Trikonasana makes the back stronger and freer and forms
a frontal attack on tensions in the hip-joint. The exercise is good for your sense
of coordination and sense of balance. You need a lot of concentration and
precision to be able to carry it out correctly.
STEP 1: The Dog pose (Adho Mukha Svanasana) is a good asana to start this
exercise with.
STEP 2: Start with the Dog position and
put your right leg about one meter
forward.

STEP 3: Put your hands next to your foot and

carry your weight with the lower back on the heel
of the foot in front. Raise your upper body until
your back is straight. You can recognize this by a
groove in the middle of the lower back. Without
changing your posture and shifting your weight,
twist your left foot diagonally with the heel toward
the ground.

STEP 4:
With your right hand, grab your ankle or the under
side of your lower leg and you see to it that the
lower back carries your weight and that
consequently you hardly rest on your right hand.
Stretch the leg which is in front without bending
the back or twisting your body. With your back
straight and your right hip stretched backward,
look at a point on the ground and breathe in and
out quietly. Press your left hand against the ankle
or your lower leg and twist the upper body to the
right and upward.
Try to support as much of your weight as possible
with your back and to rest as little as possible on
your right arm. With a view to the strong straining
of your hips and the hamstrings, you should see to
it that you are not going to try to compensate for
it by twisting your legs outside. Because if you do,
you lose the stretching motion in your back,
allowing your lower back to sink down or to
support yourself too much on your lower arm.
STEP 5: If you cannot twist any further, stretch
your right hand upward.

STEP 6: Then twist your head to the right and

upward, look upwards along your arm and stretch
out your neck.
The better you do this exercise, the bigger will be
the triangle between your leg in front, your arm
and your side. When you stand well aligned in this
position, it will feel light and spacious.
Step back towards the Dog and repeat the
exercise with your left leg in front.

The exercise often has a strong effect on your pelvis and this easily causes you
to feel an inclination to wobble or look for a way to compensate it. Try to twist as
much as possible through relaxation and a good alignment. In the case of pain or
discomfort, try to avoid getting stressed and tense as much as possible. And only
when you experience the exercise as extremely difficult should you allow yourself
to give your body a little extra support with your lower arm. For your balance, it
might help to put the heel of your backward foot against the baseboard of the
wall.

Crescent Moon Pose

The Crescent Moon Pose strengthens your legs, back, shoulders, and arms,
building stamina. It opens your hips and chest, and improves balance. This is an
excellent exercise to start a number of backbends with. The lower back gets
relaxed, the leg muscles are stretched and you build up strength in your legs.
You also improve your coordination and concentration.

STEP 1: Kneel and keep your back straight.

STEP 2: Step forward with your right foot until the foot is a
little in front of the knee and your upper leg is parallel with
the floor. The left foot (the one at the back) rests on the
floor with its toes and your lower leg on the mat. You can
increase the stretching of your leg muscles in the front part
of your left hip by bending your front leg more and more.

STEP 3: Raise both arms, and hook both thumbs together.

At the same time you stretch your arms upwards and you
pull the thumbs slightly apart. Then you raise your knee at
the back so that your weight is now equally divided between
the leg in front and the leg at the back. Look forward and
focus your attention on one point. This helps you to maintain
your balance. If you find this easy, you can also look
upwards or even backwards instead of looking in front of
you.
It is important that your chestbone remains low and that
you do not make your lower back too hollow. By stretching
your arms you also stretch your back. When doing that, try
to maintain dynamism from the sacrum to the hip.
At first you can also do the asana without raising the hind knee from the floor.
That makes the exercise less hard for the leg muscles and easier for your
balance. Extend the hindleg fully and be careful not to compensate by bending
the knee.
Make the most of the exercise by bending deeper with your front leg, by
stretching your hind leg even further, by making your breathing as relaxed as
possible and by stretching your arms as much as possible.

Yoga Poses - Warrior Pose I

(Virabhadrasana I)
The Warrior Pose I or Virabhadrasana I improves balance and agility and
strengthens your legs, back, and arms. It also targets the chest, shoulders, neck,
and abdominal area. Learn how to do the Warrior Pose I in this section.

STEP 1: Start with the Mountain Pose.

STEP 2: Jump or move your left foot sideways so your feet

are about four feet apart.

STEP 3: Turn your left foot 90 degrees to the left and

position your right foot about 45 degrees to the left.

STEP 4: Rotate your torso to the left.

STEP 5: Bend your left knee. Make sure that the knee is
directly above your foot. Bending too much may lead to
knee injury.

STEP 6: Raise both hands - palms should be facing inward

and fingers are outstretched.

This is a powerful Standing Pose which provides numerous benefits such as

improved stamina and strength especially in the legs and ankles. Let your Yoga
instructor guide you in performing this pose.

Yoga Poses - Warrior Pose II

(Virabhadrasana II)
This posture strengthens your legs, back, shoulders, and arms, building stamina.
It opens your hips and chest, and improves balance. It is called the Warrior in
reference to the fierce warrior, an incarnation of Shiva. Learn how to do the
second Warrior Pose in this section.

STEP 1: Start with the Mountain Pose.

STEP 2: Jump so that your feet are around four feet apart.

STEP 3: Raise both arms parallel to the floor. Turn your

head to the left.

STEP 4: Turn your left foot 90 degrees to the left and bend
your left knee. Keep the hips in the same angle (180
degrees) as for the arms. Stay in this position for 30
seconds to one minute.

This is a powerful Standing Pose which provides numerous benefits such as

increase in stamina and improved strength in the legs and ankles. Just make
sure to perform it correctly. You can ask your Yoga instructor for assistance so he
or she will be able to tell you how to do it the right way.

Yoga Poses - Warrior Pose III

(Virabhadrasana III)
This is the third and last variation of the Warrior Pose. Virabhadrasana III
improves your balance and stability and strengthens the ankles, legs, and
shoulders. Learn how to do the Warrior Pose III in this section.
STEP 1: Start with the Mountain Pose.

STEP 2: Raise both arms overhead, perpendicular to the

floor. Your palms should be facing each other.

STEP 3: Move your left foot backward. Slightly lean forward,

keeping your back straight and your arms stretched
overhead. Your left foot, back, and arms should form a
diagonal line.

STEP 4: Lift your left foot and straighten your right leg
simultaneously, keeping your arms parallel to the floor. At
this point, your raised leg, upper body and arms should be
parallel to the floor. Give length to the entire spine by
stretching your arms and your legs. This results in stretching
from two sides of the back: stretching from the legs and
from the arms. Keep on breathing through the belly and be
careful not to bend your lower back.

This is a powerful Standing Pose which helps increase stamina and improve
strength in the legs and ankles. As with all other poses, make sure to perform it
correctly to achieve optimum results. You can ask your Yoga instructor for
assistance so he or she will be able to tell you how to do it the right way.

Yoga Exercise - Wide-legged Forward

Bend (Prasarita Padottanasana)
This is a good stretching exercise that reduces the stiffness, tiredness and
tension in the muscles in your hind legs. At the same time, the muscles of the
back and the neck are thoroughly stretched and you learn to deal with possible

stretching aches.
STEP 1: Start with the Mountain Pose.

STEP 2: Jump so that your feet are around four feet apart.
Slightly turn your heels outward while you look forward.

STEP 3: Bend forward until the upper body stands halfway

parallel to the ground. Place your hands right under your
shoulders on the ground and see to it that your lower back is
straight and still supports your position.

STEP 4: Push, as it were, your pelvis upward, look to the

ground and stretch from the neck towards the ground.
If you can do this easily, you can grab the outsides of your
feet and slightly pull at them so that the front part of your
body feels long and you can stretch even further.
The stretching should be the result of relaxation, letting
loose, gravitation and the stretching motion itself and not
the result of pulling your hands with force.
When you come back, stand straight up again and then you jump back to
Tadasana.
Try to maintain the feeling of stretching and giving length to the back and the
chest at all times in the forward bend. When the back sinks down the chest and
your breathing get oppressed and you lose a major part of the stretching.

Remember that you do this forward bend in a relaxed manner and never through
pulling your feet with force. When you pull too hard, the body stiffens, your
thinking and breathing become unquiet and you run a risk of injuring yourself.

Yoga Exercise - Chair Pose I

(Utkatasana I)
A strong, straight lower back is the foundation of every correct position and is
consequently important in any Yoga pose. In this exercise, you strengthen the
lower back and the legs and by doing so, you create more space in the chest and
belly.
STEP 1: Start with the Mountain Pose (Tadasana).

STEP 2: Inhale and stretch your arms, lengthen the spine,

and be careful not to press the lower ribs to the front.

STEP 3: Exhale and bend your knees and move your upper
body forward at 45 degrees.
See to it that your lower back is straight. You can do this by
letting your hand feel whether there is a "groove" in the
middle of the lower back. If this is not the case, then stand
up straight again, bend your body forward, and feel if the
"groove" is there. Let the weight of the upper body sink into
the pelvis, relax the calve muscles so that the weight of the
body can be most efficiently directed into the ground.
The chest bone is moved slightly towards the belly. The
breathing is relaxed and goes through the belly or towards
the chest bone. Build up the exercise quietly and remain
focused on a correct position of the back, chest, and pelvis.

For a good position, it is essential that the lower back has a natural, slight degree
of being sunken. Otherwise, the space disappears from the chest, the movement
no longer falls back towards the pelvis and it becomes impossible to breathe
through the belly correctly. This means that before you start building up strength
in your lower back, it is important to place the lower back in the right way.

Yoga Exercise - Chair Pose II

(Utkatasana II)
This is a variation of the Chair Pose or Awkward Pose. Unlike in the Utkatasana I,
the Chair Pose II involves bending the upper body from the hip until it becomes
parallel to the floor. Learn how to perform the Chair Pose II in this section. You
can use our animation as your guide as well as our easy-to-understand steps.
STEP 1: Start with the Mountain Pose (Tadasana).

STEP 2: Bring your hands together in the prayer position

against the chest bone.

STEP 3: Bend your upper body from the hip until halfway
parallel to the floor. Without causing tension in the chin,
stretch out your neck, which causes the back to be
lengthened. The chest bone is moved slightly in the direction
of the belly. The breathing goes through the belly or towards
the chest bone, against which the hands have been placed.
Look straight downwards at a spot on the floor.
Build up the exercise quietly and remain focused on a
correct position of the back and the chest.
This is a good pose to strengthen your lower back and improve control. Do this
exercise slowly and correctly to achieve optimum benefits.

Yoga Exercise - Standing Forward Bend

(Uttanasana)
This exercise provides you a complete stretch of the upper back and lower back,
as well as the leg and calf muscles. In this exercise, you literally stretch stress,
tiredness, and stiffness from your body. At the same time, you learn how to rest
and relax in case of discomfort and effort. Uttanasana also increases the flow of
blood to the brain.
STEP 1: Start with the Mountain Pose.

STEP 2: Bend your knees, support your upper body with a

straight lower back, and slowly bend forward so that your
belly touches your upper legs. Maintain the position of your
lower back or else your chest will sink. Move your pelvis,
taking the back as the starting point, relax your groins, and
keep your weight on the front parts of your heels.

STEP 3: Keep breathing correctly through your belly and

slowly stretch your chest to the knees without losing the
support of your lower back. Stretch your legs everytime you
exhale. Your pelvis moves upward from the back until your
legs are eventually stretched. Touch the ground or grab your
ankles. Stretch downward from your crown and when you
have grabbed your ankles, use a slight stretching force to
lengthen the body.
Important! If you lose the supportive power of the lower
back during the exercise, you lose a major part of its effect.
As a result, your chest will sink, making your breathing
irregular. Also, stretching will not be effective.
Now, stand up straight again and jump back to Tadasana.
Bear in mind that you perform this forward bend through relaxation and not
through force by pulling your feet with physical strength. When you pull too hard,
the body stiffens, your thinking and breathing will be affected and worst of all,
you run a risk of injuring yourself.

Yoga Exercise - Downward Facing Dog

(Adho Mukha Svanasana)
In the Downward Facing Dog Pose, you build up strength in the upper arms and
you give space and opening in the back, neck, chest, hips and shoulders. If you
let your ankles sink nicely to the floor in this Asana, you stretch the calves at the
same time. In Yoga, this pose is often used as an exercise in between other
exercises, but it is in fact an exercise in itself.

STEP 1: Come onto the floor on your hands and knees.

Stretch the elbows and relax the upper back between the
shoulder blades, which gives you the feeling that the arms
fall into the shoulder blades.

STEP 2: Exhale and lift your knees and draw your back
backwards from the pelvis, so that your arms and back form
one line.

STEP 3: Stretch your legs in such a way that you get the
feeling that someone behind you is pulling your legs and
hips backwards from the top of your upper legs. Let your
head hang down in a relaxed sort of way.

STEP 4: When you have placed your back and your legs
correctly, stretch out your arms. This results in a stretching
from two sides of the back: a stretching from the pelvis and
a stretching from the arms. When the back and the chest
are placed correctly, you will notice that you can quietly
breathe in and out through the belly. You should not let your
chest hang downwards or make your back extremely
sunken. In this Asana, the back should be lengthened along
its entire length. Take your time to work out the stretching
further and further.

Many people experience the Downward Facing Dog Pose as a moment of rest
between difficult Yoga exercises. However, when you are doing this, try to remain
focused, both physically and mentally, and continue working out the technique
further to get the maximum benefit from this exercise and from Yoga in general.

Yoga Exercise - Revolved Side Angle

Pose (Parivrtta Parsvakonasana)
The combination of stretching and twisting in this Asana makes the spinal column
straighter and freer. It also mobilizes parts of the back and the hip, which in daily
life do not move a lot. The twisting motion trains the nerves and the sinews in
the spinal column and improves digestion.
STEP 1: To start off, put your right foot forward, bend your
knee at 90 degrees, and kneel with your left knee.

STEP 2: Bring your left elbow or left upper arm over your
right knee. Move your right hand close to your hips.

STEP 3: Place both palms in the prayer position. Make an

upward motion out of the lower back so that the elbow
slightly presses upward against your right knee and you no
longer lean on your leg.

STEP 4: Put some counter pressure with your arm against

the knee, stretch your back, move your shoulder blades
backwards, and turn to the right with your upper body.
Straighten your left leg backwards.

STEP 5: Put your left hand on the floor and align your right
arm with your left leg. At this point, your right arm and left
leg should form a diagonal line. Try to stretch your neck,
breathe towards the breast bone and twist from the lower
shoulder blade which steers on the twist. Repeat the
exercise on the other side.

You can take steps 3, 4, and 5 as separate exercises. For beginners or for
warming up, steps 1 to 3 are good enough. A more advanced variation is step 4
where you can also lift your other knee without changing the position of your
lower back, hip, and upper leg. As a result, you will stand on both legs. It is
better to perform steps 3 and 4 properly than to rush into step 5 with less
concentration and relaxation. Steps 1 to 4 are also great warm-up poses for step
5.

Yoga Exercise - Hands to Feet (Pada

Hastasana)
A variation of the Standing Forward Bend (Uttanasana), the Hands to Feet Pose
(Pada Hastasana) improves flexibility of your spine, strengthens your legs,
enhances digestion, and aids in blood circulation in your head. Take note that this
pose is not advisable for people who have spinal problems. Learn how to perform
this pose with the help of our animation and steps below.

STEP 1: Start with the Mountain Pose.

STEP 2: As you inhale, raise your arms above your head.

STEP 3: Bend forward until your hands touch your feet.

STEP 4: Slowly bend further so that your belly is touching

your upper legs. Grasp your toes and breathe deeply in the
pose.
When you have grabbed your ankles or toes, use a slight
stretching force to lengthen the body. With the pull from the
hands, move your belly to your upper legs and prevent your
chest to sink and lose the supportive power of the lower
back during the exercise.

Be careful! You perform this forward bend through relaxation and not through
brute force by pulling your feet with too much physical strength. When you pull
too hard, the body stiffens, your thinking and breathing become affected and
worst of all, you run a risk of injuring yourself.

Yoga Exercise - Standing Side Stretch

Pose
The Standing Side Stretch Yoga Pose may give you the look of a tree swayed by
wind, though this pose offers more benefits than just a stretch on your branches.
This side stretch will increase the flexibility of your spine, arms, and rib cage as it
stimulates the liver, kidney, and spleen functions. Furthermore, the Yoga Pose
will also help realign your spinal column and will aid the lungs to take in more
oxygen.
STEP 1: Start with the Mountain Pose and establish a
smooth flowing breath.

STEP 2: As you inhale, raise your left arm, making a line

from your left foot to the fingertips. Place your right hand on
your right hip.

STEP 3: As you exhale, bend your upper body to the right.

Hold for several breaths. Inhale, and bring the body back to
the original position. Repeat the pose on the other side.

If the Standing Side Stretch Pose is properly done without forcing the bend, it
will give you a different but wonderful feeling as it bends the muscles and the
spine to the side. If you feel unstable in the position, feel free to slightly put your
feet apart.

Yoga Exercise - Stand Spread Leg

Forward Fold
Practicing the Stand Spread Leg Forward Fold can strengthen and stretch your
inner and back legs and your spine. It is also good for toning the abdominal
organs and calming the brain. Doing this pose can relieve mild headaches.
STEP 1: Start with the Mountain Pose (Tadasana).

STEP 2: Jump so that your feet are around four feet apart.
Slightly turn your heels outward while you look forward.

STEP 3: Bring your hands together in the prayer position

against the chest bone.

STEP 4: Bend your upper body from the hip until halfway
parallel to the floor. Without causing tension in the chin,
stretch out your neck, which causes the back to be
lengthened. The chest bone is moved slightly in the direction
of the belly. The breathing goes through the belly or towards
the chest bone, against which the hands have been placed.
Look straight downwards at a spot on the floor.
Build up the exercise quietly and remain focused on a
correct position of the back and the chest.

People with lower back problems should avoid doing the full forward bend. For
beginners, you may use props like a folding chair to support your forearms.

Yoga Exercise - Tree Pose (Vrksasana)

The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also
increase the flexibility of your hips and groin. Your balance and concentration can
also be improved with constant practice. This Yoga Pose is recommended for
people who have Sciatica and flat feet.

STEP 1: Start with the Mountain Pose.

STEP 2:As you exhale, place your left foot on the inside part
of your right leg, close to the groin area, with the toes
pointing downward.

STEP 3: As you inhale, stretch your arms sideways to form

a T, palms facing down.

STEP 4: As you exhale, bring your palms together in prayer

position.

STEP 5: Raise your arms overhead, keeping your palms in

prayer position. To maintain balance, it helps to focus your
eyes on one point in front of you and keep on breathing
through the belly.

In the beginning, you may use a back brace against a wall to help you keep
yourself steady. People who are suffering from headache, insomnia, low blood
and high blood pressure should take extra caution in doing this pose.

Half Moon Pose (Ardha Chandrasana)

The Half Moon Pose (Ardha Chandrasana) is a Standing Pose that targets the
legs, buttocks, and hips, and improves balance and strength.
Learn how to do the Half Moon Pose in this section:
STEP 1: Start with a Trikonasana, with your left hand
resting on your hip.

STEP 2: Slightly bend your right knee then move a bit

forward.

STEP 3: Move your right hand forward - a few inches from

the toes of your right leg, and

STEP 4: Exhale and press your right hand and right heel
into the floor for balance. Lift your left leg parallel to the
floor.

STEP 5: Raise your left hand. It should be aligned with your

right hand. Bear your weight on the right leg.

STEP 6: Look up at your fingers. Stay in this pose for a few

seconds.

If you are a beginner, you can try this pose with the help of a block or a wall. You
can use a block for support when you find it difficult to reach the floor with your
lower hand. This pose can also be done with your back to (and leaning against) a
wall.

Yoga Exercise - Sun Salutation (Surya

Namaskar)
The Sun Salutation Pose, also known as Salute to the Sun and Surya Namaskar,
is a flowing series of 12 poses which help improve strength and flexibility of the
muscles and spinal column. This pose also warms up the body and tones the
abdominal muscles. So take your yoga accessories and learn how to perform
the Yoga Sun Salutation Pose with the help of our animation and easy-tofollow steps.

STEP 1: Stand on your yoga mats and start with the Yoga
Mountain Pose. Bring your palms together in prayer
position. Exhale.

STEP 2: As you inhale, raise your arms overhead, keeping

your palms together.

STEP 3: Exhale and then bend forward until your hands

touch your feet.

STEP 4: As you inhale, step the right leg back, arch back
and lift your chin.

STEP 5: Exhaling, step the left leg back into plank position.
Keep your spine and legs in a straight line and support your
weight on hands and feet.

STEP 6: Retaining the breath, lower your knees, your chest

and then your forehead, keeping your hips up and toes
curled under.

STEP 7: Inhaling, stretch forward and bend back. Keep your

arms straight.

STEP 8: Exhaling, curl your toes under, press down into

your heels, and lift your hips.

STEP 9: As you inhale, bring your right leg forward, with the
top of the foot stretched out flat on the floor, and lift your
chin.

STEP 10: Exhale and then bend forward until your hands
touch your feet.

STEP 11: Inhaling, stretch your arms forward and over your
head. Slowly bend backward from the waist.

STEP 12: Exhaling, gently come back to Tadasana.

As with all other Yoga Exercises and poses, make sure to perform the Sun
Salutation Pose correctly to achieve optimum results. To be safe, you can
use yoga straps or your Yoga instructor for assistance so he or she will be able
to tell you how to do it the right way.

Yoga Exercise - Spread Leg Forward

Fold (Upavista Konasana)
One of the basic Yoga Exercises is the Spread Leg Forward Fold or Upavista
Konasana. With this posture, the hamstrings and adductors are being stretched,
resulting to a very calming and yet energizing activity. With this pose, women
find it relieving and beneficial during their menstruation period. As for men, the
pose stretches their hamstrings and reduces sciatic pain.
STEP 1: Sit on the floor with your legs spread wide.

STEP 2: Place one hand on the floor in front of you,

one hand on the floor behind you, then lift your hips
and scoot forward to your comfortable maximum.
Then use your hands to pull the buttock flesh
backward so your sitting bones can merge with the
floor.

STEP 3: Sit tall. Establish the leg lines first. Turn the
legs in or out until the kneecaps face the ceiling and
the inner edges of your feet are vertical. Be on the
center of the back of each heel. Press the back of
each thigh firmly down into the floor, extending the
heels away from you, then spread your toes and press
outward through the ball of each foot.

STEP 4: Align your torso and elongate your core.

First, bring your lower back forward into your body so
your spine is erected, not rounded. Then lift your
chest upward away from the pelvis, move the
shoulders backward, tugging gently downward with
the shoulder blades, and then bring the navel
backward toward the spine. Bring your palms
together in Namaste, prayer position.

STEP 5: Lean forward and place your hands on the

floor. Have your hands shoulder-width apart and your
fingers spread. Snuggle your palms into the floor.
Then wriggle the buttocks backward and position
yourself on the frontal edge of the sitting bones, in
dog tilt, This will help propel you forward into the
pose.
In doing this posture, know your limitations in order not to hurt the legs,
hamstrings or torso. Consult your doctor before practicing this pose.

Yoga Exercise - Hero Pose (Virasana)

The Hero Pose is one of the basic Seated Postures, also excellent forMeditation.
The internal rotation of the upper legs and knees is opposite to the movement
involved in the Lotus Pose; as such, it both loosens the hips, knees, and ankles in
preparation for the Lotus Pose and acts as a mild counterpose. The Hero Pose is
also the starting Yoga position for several forward bends, backward bends, and
twists.
STEP 1: Start with your hands and knees on the floor as
in the Cat Pose. Have your knees hip-width apart so the
thighs are parallel with one another, and separate your
feet until they are slightly wider than your hips. Check
that your feet are pointing directly backward, not turning
in or out.

STEP 2: Sit between your feet by first supporting

yourself with your hands and then slowly lowering your
hips to the floor. If you are unable to sit comfortably, or
if you feel any pain in your knees, elevate your hips by
placing a foldedYoga Blanket or Zafu (Zen pillow)
beneath you. Use this support until you experience a
feeling of ease (this may take several months).
Eventually, you will be able to sit between your feet with
no discomfort with your buttocks firmly on the ground.
STEP 3: Sit tall. Counteract the tendency to slump by
adjusting the buttock muscles sideways and back with
your hands, and tilting the pelvis slightly forward so you
are positioned on the frontal edge of each sitting bone.
Then draw the abdomen backward toward the spine and
delicately adjust your hips toward cat tilt to establish
neutral alignment of your center, your pelvis making a
ninety-degree angle with the thighs. You are now on the
tips of the sitting bones.
Rest your hands in your lap, on your thighs, or on your
ankles, then close your eyes. Elevate and free your
chest, relax the shoulders back and down away from
your ears, then lift or lower your chin until your head
feels perfectly balanced, weightless on top of the spine.
Sit quietly for at least a minute.

Yoga Exercise - Lotus Yoga Pose

(Padmasana)
The Lotus Pose or Padmasana in Sanskrit requires crossing the legs while
maintaining a straight back, making it ideal for Meditation and concentration.
This Yoga Pose has a lot of benefits such as giving a relaxing effect, increasing
awareness and attentiveness, stimulating body parts and processes, and keeping
or developing a good posture.

STEP 1: With your palms down, sit on the floor with your
legs fully stretched.

STEP 2: Hold your right foot with your hands and put it over
your left thigh until it reaches the groin. Your foot's outer
edge should reach your hip's crease.

STEP 3: Hold your right knee using your right hand while
the other hand clasps your right foot.

STEP 4: While your right foot is firmly placed over your left
thigh, hold your left foot with both hands. Place your left
foot over your right thigh. Your foot's outer edge should also
reach your hip's crease.

STEP 5: You have now achieved a full Lotus Asana. You can
have your palms positioned upward, which is energizing or
put them down which helps in grounding yourself.

Beginners are recommended to begin doing Half Lotus first before proceeding
with the full Lotus Asana. Once you are already a regular practitioner of this
Asana, you can try walking using the palms of your hand while both feet are
perfectly crossed.
The Lotus Pose is one of the most popular Yoga Asanas around. Aside from the
physiological benefits if offers, the Lotus Pose also helps in developing and
maintaining a good posture.

Yoga Exercise - Seated Forward Bend

(Paschimothanasana)
This forward bend gives a complete stretching to the neck, the back, the
hamstrings and calves. At the same time, it directs your attention inward. You
stimulate the entire nervous system and learn to find stillness and relaxation
during a period of effort or even discomfort when doing this stretching exercise.
STEP 1: Sit down with your legs stretched. The legs lie side
by side and the toes point upwards. Stretch your lower back
and raise your arms. Look forward, lengthen your back, and
keep the chest and your breathing free.

STEP 2: Slowly bend forward, stretch your crown upward

and try not to lose the supporting dynamism of the lower
back. See to it that your legs do not move or tilt.

STEP 3: The moment you notice that you can only bend
further by bending the lower back, move your hands to your
lower legs, ankles or feet. Lightly pull your legs, ankles or
feet and continue stretching.
Keep your shoulders down. Breathe in and out across the
entire length of your spinal column deeply and in a relaxed
way. Everytime you exhale, you should bend further towards
your legs without losing the length in your back and the
dynamism in the lower back. When you lose the dynamism
in the lower back, you will notice that you lose a major part
of the stretching and you will have a hard time breathing.
STEP 4: Stretch out your arms forward.

STEP 5: Slowly raise your upper body. Keep your legs lying
side by side and the toes pointing upwards.

STEP 6: Sit straight up again, just like your original

position.

Try to relax as you perform this forward bend and do not pull your feet forcibly.
When you pull too hard, the body hardens itself, your thinking and breathing
become unquiet and you run a risk of injuring yourself.

Yoga Exercise - Child Pose

The Child Pose is a relaxation pose which is used to normalize the circulation
after the Head Stand and to give a counter stretch to the spine after the
backward bends. It is a resting pose that can be done to precede or follow any
pose. Performing the Child Pose stretches the hips, thighs and ankles gently. It
also helps relieve stress and fatigue, and calms the brain. However, you need to
observe caution in practicing the Child Pose when you are suffering from diarrhea
or knee injury as it may worsen your ailment when not done properly. Pregnant
women should also avoid doing the Child Pose. Practicing under the supervision
of an experienced Yoga teacher is advised.
STEP 1: Kneel and sit on your feet with your heels
pointing outward. Your knees should be separated,
about the width of your hips.

STEP 2: Place your forehead on the floor, then swing

your arms forward.

STEP 3: Rest your forehead on the floor, then bring

your arms around and to your sides, palms facing
upward.

If you experience any difficulty doing the Child Pose, you may try using Yoga
Props. Placing a Yoga Bolster or thickly folded Yoga Blanket between the back of
your thighs and calves will definitely make you feel more comfortable.

Yoga Exercise - Garland Pose or

Squatting (Malasana)

This Asana makes the ankles more supple and provides a good stretch to the
back of the lower legs, the back, and the neck muscles. Malasana also offers a
nice moment of rest for the legs during intense Yoga sessions.
STEP 1: Bring your feet together and assume a
squatting position. Turn your knees outside.

STEP 2: Lengthen your back by stretching your arms

forward and bow your head. Try to find your balance in
such a way that there is a stretching towards the pelvis
and the upper back is stretched lengthwise as a result of
the fact that the back is stretched towards the floor. If
you lose any of these stretches, it means that your
position is not well-balanced. You can regain this subtle
balance by changing the height of your heels above the
ground.
STEP 3: If your back has the right dynamism, it feels as
if you can lift your fingers from the ground. This means
that you hardly rest on your arms. As your ankles and
your back begin to relax more, your heels will move
more and more towards the ground. Quietly steer you
breath to the stiff parts of your body and let the
relaxation do the work.
The lengthening of the body focuses particularly on the front part of the body
(chest). Try not to lose the dynamism and supportive power of the lower back at
all times. When your lower back loses its supportive function, the upper back and
the chest will sink down and the sensation of relaxation will be lost.

Yoga Exercise - Full Boat Pose

(Paripurna Navasana)
This exercise strengthens the belly muscles, the legs and the lower back. It is
also beneficial to those with kidney, thyroid, prostate and intestine problems. The
Boat Pose is a great stress reliever and also improves digestion.

STEP 1: Sit down on your Yoga Mat. Pull in your legs and
grab your upper legs on the back side below the knees. Tilt
your upper body backwards so that your lower back carries
your weight and the entire upper back is aligned in a
straight perpendicular line.

STEP 2: Slightly pull your legs with your arms to maintain

the posture.

STEP 3: Extend your arms forward and parallel to the floor.

STEP 4: Stretch your legs and feet together. See to it that

your back remains straight. When you find the position easy,
you can reduce the stretching power of your arms without
changing the position. Eventually bring your arms along the
body parallel to the floor and focus on a particular spot for
your balance. Quietly breathe in and out through your belly
and try to maintain your relaxation during your efforts.

Your lower back is important in this exercise. You should therefore see to it that
both your back (upper and lower) remains straight. Otherwise, this can affect
your breathing.

Yoga Exercise - Half Spinal Twist

(Ardha Matsyendrasana)
The Spinal Twist Yoga Pose, which takes its Sanskrit name from the great Yogic
Sage Matsyendra, is one of the few Yoga Poses in the Basic Session that rotates
the spine. Most bend the spinal column either backward or forward, but to
become truly flexible it must be twisted laterally as well. The movement also
tones the spinal nerves and ligaments, and improves digestion. Keep your spine
erect and your shoulders leveled in the position. Breathe steadily. Twist a little
more each time you exhale. Twist first to the left, as below, then repeat the
sequence twisting to the right.
STEP 1: Kneel and sit on your feet with your heels
pointing outward.

STEP 2: Then sit to the right of your feet, as

illustrated.

STEP 3: Lift your left leg over your right, placing

the foot against the outside of the right knee. Bring
your right heel in close to your buttocks. Keep the
spine erect.

STEP 4: Stretch your arms out to the sides at

shoulder level, and twist around to the left.

STEP 5: Now bring the right arm down on the

outside of the left knee and hold your left foot with
your right hand, placing your left hand on the floor
behind you. As you exhale, twist as far as possible
to the left. Look over the left shoulder.

The Half-Spinal Twist or Ardha Matsyendrasana prepares the body for the
full Yoga Posture. It is advisable to practice this pose under the supervision of a
Yoga instructor.

Yoga Exercise - Sage Twist

(Marichyasana)
The Sage Twist is an important Asana to strengthen the back. It tones and
massages the abdominal area, especially liver, spleen, and intestines. It also
relieves lower back pain caused by muscular tension.
STEP 1: Sit on the floor with both legs straight in front
of you.

STEP 2: Bend your left leg towards your chest.

STEP 3: Rotate your torso toward your left knee. Wrap

your right arm around the left knee, positioning the knee
in the crook of the right elbow.

STEP 4: Clasp your hands. Keep your back straight all

throughout the pose.

As a safety guideline, make sure not to twist your back too far or you may
worsen any back pain you currently feel.

Yoga Exercise - Leg Reclining Lunge

(Single and Double)
The Leg Reclining Lunge Yoga Posture is a part of a series of Leg Yoga Exercises
which should be performed in sequence to fully stretch and tone all muscles in
the legs.
STEP 1: Lie on the Yoga Mat.

STEP 2: Bend your right leg, your knee close to

your chest.

STEP 3: Hold the sole of your right foot with both

hands.

STEP 4: Move the knee to the side of your chest,

positioning the right heel directly above the right
knee. Pull downward with your hands, attempting
to touch the right knee to the floor. Keep your
sacrum flat and the left leg energized; do not tip
sideways in your attempt to touch the floor. Move
your shoulders toward the floor as you pull with
your hands and round your chest.

Yoga Exercise - Leg to Side Yoga Pose

The Leg to Side Posture is a part of a series of Leg Yoga Exercises which should
be performed in sequence to fully stretch and tone all muscles in the legs. Learn
how to do the Leg to Side Exercise in this section.
STEP 1: Raise the left leg, clasp it with both hands
and pull it towards you, keeping your head down.

STEP 2: Extend your right arm to your right side.

Straighten your left arm while holding your left
leg.

STEP 3: Bring your leg to the left. Your arms

should form a single straight line.

Yoga Exercise - Leg Pulls

The Leg Pull is a part of a series of leg exercises which should be performed in
sequence to fully stretch and tone all muscles in the legs.
STEP 1: Lie on the Yoga Mat and bend your right
knee.

STEP 2: Raise your left leg.

STEP 3: Clasp your left foot with both hands. If

you cannot reach your foot, use a belt or Yoga
Strap to span the gap, or clasp your ankle, calf, or
thigh. Firmly press the sacrum down into the floor
and gently pull the leg toward you, flattening the
shoulder blades and rounding your chest.
STEP 4: Extend your right leg on the floor. Pull
your left leg towards you. Continue pressing the
sacrum firmly down, keep moving your shoulders
toward the floor so the shoulder blades flatten, and
press both feet away from you as you gently pull
the leg in tighter.

Yoga Exercise - Single Leg Raises

These simple Single Leg exercises prepare the body for yoga asanas,
strengthening in particular the abdominal and lower back muscles used to come

up into the Yoga Headstand and trimming the waist and thighs. If your muscles
are weak, you may find yourself arching your lower back or using your shoulders
to help lift your legs. To get the most benefit from the yoga exercises, make sure
that the full length of your back is resting on the floor and keep shoulders and
neck relaxed. All of these yoga postures begin with legs together and palms
down by your sides.
In this series, one leg is raised while the other remains flat on the floor. At first
you can push down with you hands to help lift your leg. Once your muscles are
stronger, leave your hands palms up your sides. Keep both knees straight and
press your lower back down to the floor to straighten the spine.
STEP 1: Lie flat on your back, arms on your sides.

STEP 2: As you inhale, raise the right leg as high as

possible. Lower it as you exhale.

STEP 3: Repeat with the left leg. Perform three

times.

STEP 4: As you inhale, raise the right leg then clasp

it with both hands and pull it towards you, keeping
your head down. Take a few breaths.

STEP 5: Raise your chin to your shin and hold for one
deep breath. Lower your head as you exhale. Take a
few breaths.

Yoga Exercise - Double Leg Raise

This simple Yoga Exercise prepares your body for the other Yoga Asanas. It
strengthens the abdominal and lower back muscles and is often used to come up
into the Head Stand. Performing the Double Leg Raise trims the waist and the
thighs. If your muscles are weak, you may find yourself arching your lower back
or using your shoulders to help lift your legs. To get the most benefit from this
Yoga Posture, make sure that the full length of your back is resting on the floor
and your shoulders and neck are relaxed.
STEP 1: Lie flat on the floor.

STEP 2: As you inhale, raise both legs, keeping your

knees straight and your buttocks on the floor.

STEP 3: Exhale and lower your legs. Repeat ten

times. Make sure that your lower back remains flat on
the floor while you bring the legs down to avoid any
spinal injury.

Be sure to keep your lower back and buttocks on the floor. Once you can perform
the Double Leg Raise without strain, lower your legs as slowly as possible and
keep your feet an inch or so off the floor between raises to make your muscles
work harder.

Yoga Exercise - Wind Relieving Pose

(Pavanmuktasana)
You may not be aware that a Yoga Exercise can relieve even the unwanted gases
from your body. In the Wind Relieving Yoga Pose, the excess gas would be
removed from the stomach and intestines, thus improving the digestive system.
This Yoga Pose will also tone and stretch your lower back.

STEP 1: Lie on the Yoga Mat.

STEP 2: Raise your left knee.

STEP 3: Wrap your hands around your left knee.

STEP 4: Raise your head towards your knee. Breathe,

release. Repeat with the right leg. You can also do the
rocking motion slowly with rhythm.

Remember that while practicing the Wind Relieving Pose, resist the tendency to
raise the lower back or buttocks off the ground and try to keep the leg that is on
the mat as straight as possible. Aside from releasing unwanted gases from the
intestines and stomach, the exercise will also massage the abdominal organs and
the rocking motion will get rid of the stiffness in your spine.

Yoga Exercise - Crane Pose (Bakasana)

By doing this Asana, your back becomes stretched in its entire length. With that,
your arms, joints and shoulders are strengthened and you develop your sense of
balance, coordination and concentration.
STEP 1: Put your hands flat on the ground. Lift your heels
and shift your weight to your hands.

STEP 2: Lift your feet and keep your balance on your hands.
Try stretching your back in order to keep your chest free.
Breathe in and out quietly and concentrate on a spot in front
of you. As you progress, try to keep up this exercise longer
and longer and to work out the stretching of the back further
and further.

This asana is not only a position of power and balance, but it also gives an active
stretching to the back. Try to let go of the tension in the back, to let your back lie
deeper and deeper and to lengthen the back towards both the chin and pelvis.

Yoga Exercise - Head Stand

(Sirshasana)
During the practice of Yoga exercises, we not only relax the muscles but we also
build up strength, structure and stability in the right spots. In Head Stand, you
build up power and structure in both the neck and the upper back and at the
same time, you train your arm muscles and coordination. Likewise, standing in
good alignment with your body upside down also has a calming effect on your
thinking.
STEP 1: Stand on your knees on your Yoga Mat. Twine your
hands together and keep some distance between the hand
palms as if you are holding a tennis ball in the basin of both
hands.

STEP 2: The shoulders will form the basis of the Head

Stand. Try to let your upper arms "interlock" with the
shoulder blades so that they support the shoulders. Let your
upper back sink down and stretch your neck out from the
crown. Raise your knees.

STEP 3: Support yourself on your lower arms and walk

inwards until you have your back straight.

STEP 4: Step in with one leg and bring your crown to the
floor and jump up one leg at a time. Push your wrists
against the floor. There is hardly any weight on your elbows
and as much weight as possible on your crown.

STEP 5: Stand perpendicular on your head and try to place

your hips, chest and your legs in such a way that your upper
back does not form a bump and your neck does not get
sunken. Also, see to it that you do not let the center of
gravity fall in your lower back instead of your upper back
with the result that you clench the muscles of your lower
back.

STEP 6: Focus on a point in front of you. Breathe in and out

quietly and try to get completely still and experience the
exercise in a meditative way.

Without the correct way of jumping up, it is practically impossible to stand in the
Headstand in the right way. Likewise, when you jump up correctly, you will get
the most out of this exercise. The neck is sensitive and when you are aligned
incorrectly in the Headstand, you can easily get injured. Build up this exercise
quietly and, if possible, practice the exercise a few times under the supervision of
an experienced Yoga teacher. A safe alternative for this pose is standing on your
head on a special Yoga Head Stand stool.

Yoga Exercise - Shoulder Stand

(Sarvangasana)
The Shoulder Stand stimulates and rejuvenates your entire body. In this
exercise, you build up both power and a new structure in your back and you
relax tension in well-known stress areas like the neck and the lower back. The
muscles of your lower back get stronger, the chest and shoulders can move more
freely and the back gets straighter. The Shoulder Stand also stimulates the
thyroid gland and is good for blood circulation in the chest, shoulders, upper
back and the neck.
STEP 1: Lie down with your back on a Yoga Mat.
STEP 2: Your shoulders should lie on the edge and
your head rests on the mat. Your legs are drawn in
and still stand on the mat.

STEP 3: Lift your hips off the floor and bring your
legs up, over and beyond your head.

STEP 4: At this point, lift your back and move your

legs further beyond your head.

STEP 5: Straighten your spine and keep your back

straight. Move your hands toward your back.

STEP 6: Place your arms against your upper back

and try to place your hands as near as possible to the
shoulder blades. Try to place your elbows at shoulderwidth. If you cannot do this, put them at a somewhat
wider distance from each other. If you want, you can
use a belt to keep the arms together.

STEP 7: Push your back upwards with your hands.

You will get a force upwards coming from the seventh
neck-vertebra.
Use your hands to push the back forward with the
result that it gets narrower and straighter and there is
an increased pressure on your shoulders. At the same
time, this requires more power of the muscles of the
lower back. Rest your weight on the back side of the
shoulders. See to it that you do not bend the upper
back and the chest.
STEP 8: Lift up your legs, one at a time, and see to it
that the pelvis is placed straight over your back and
your hands. Your legs are placed a little forward.
Divide the weight of your legs between the hands and
the shoulders. Build up strength in the upper lower
back and give space to your chest and shoulder
muscles.
A slight bending of the legs sees to it that the back
remains straight and that the dynamism from the
sacrum and the hip is maintained.
Wait until your shoulders start to relax more. Try to
increase the right dynamism through the angle of the
legs and via the hands.

STEP 9: After some time, try placing your arms a

little lower in the direction of the shoulder blades on
your back. See to it that the elbows do not stand too
far apart. Breathe in and out quietly and try to find
your balance.
Slowly bring your legs back to the mat, one by one,
stretch out your arms (lengthwise), away from you
and slowly roll your back downward.

Remark: For people who practice Yoga and have stiff muscles and a weak lower
back, this Asana may be quite difficult. As a general rule, it may be said that
healthy pain and discomfort are things that quickly disappear when the exercise
is over.
There are three important power lines in the Shoulder Stand:

from the upper back inward and upward

from the chest upward

from the sacrum to the pelvis

Check these connections constantly and build up the exercise quietly. Never force
yourself and never lose sight of the element of relaxation during your efforts.

Yoga Exercise - Plough Pose (Halasana)

A lot people complain about stiffness on the neck and lower back as a result of
stress and wrong posture. In the Plough Pose, you stretch the neck and the lower
back muscles. At the same time you achieve a new structure in your back.
As a result of the way you place the neck and the legs you get hardly any chance
to compensate stiffness in the neck or lower back: something that easily happens
in other positions. The Plough is also good for your digestion and it strengthens
the kidneys, the liver and the gall bladder.
STEP 1: Lie down with your back on a Yoga Mat.

STEP 2: Your shoulders should lie on the edge and

your head rests on the mat. Your legs are drawn in
and still stand on the mat.

STEP 3: Lift your hips off the floor and bring your
legs up, over and beyond your head.

STEP 4: At this point, lift your back and move your

legs further beyond your head.

STEP 5: Straighten your spine and keep your back

straight. Move your hands toward your back.

STEP 6: Place your arms against your upper back

and try to place your hands as near as possible to the
shoulder blades. Try to place your elbows at shoulderwidth. If you cannot do this, put them at a somewhat
wider distance from each other.
By stretching your back and through relaxation in the
muscles and through your position the legs slowly
move further and further backwards. Try to relax the
shoulders and the neck muscles through your
breathing. If your breathing feels oppressed, the
pressure in the heart area gets too big or your jaw is
pinched off, you should walk backwards a little with
your legs.
Slowly bring your legs, one by one, back to the mat,

stretch your arms lengthwise away from you and

slowly roll off your back downwards, vertebra by
vertebra.
It is advisable to lie on a yoga block with your neck and your back in order to
relieve the neck muscles a little and to make the stretching of the back easier.
There are three important movements in the Plough: 1) The upper back is
stretched up to the top of the chest bone. This means that the upper back does
not sink down and there is no bend in the back. 2) Through the upward
movement from the upper back you get a movement in the direction of the chest
bone 3) You stretch your pelvis upward from the sacrum, with the result that
your chest bone gets more space. During this exercise you should try not to lose
these three connections. In fact try to work them out further and further.

Yoga Exercise - Handstand (Adho

Mukha Vrksasana)
In doing a Hand Stand, you relax your chest and build power in your arms and
wrists. Aside from that, this Asana helps improve your coordination and sense of
balance. When you make progress and are finally able to stand loose from the
wall, this exercise will give you a great mental reviver.
STEP 1: Start this exercise by doing a Downward Facing
Dog Pose first.

STEP 2: Bend your knees and draw them closer to your

arms.

STEP 3: Support yourself on your lower arms and walk or

hop inwards until you have your back straight.

STEP 4: Swing one leg up. Let your lower back continue the
movement. The pelvis then follows and your other leg moves
upwards.

STEP 5: Bring both feet together and look at your focal

point, which helps you to maintain your balance.

Try to keep the center of gravity between your shoulder blades in the upper back
and not in your lower back. In a Hand Stand, many people compensate stiffness
in the upper back by letting the center of gravity fall on the lower back, whereas
it is particularly important to build up a well balanced alignment in this exercise.
When you stand well-aligned, it is easier to maintain your balance, the exercise
will feel more relaxed, and it will require less strength and energy.

Yoga Exercise - Bow Yoga Pose

(Dhanurasana)
This exercise expands the chest, mobilizes the entire spinal column, and can be a
welcome change to the usual movement of your body. The Bow Pose is a good
exercise to improve posture and strengthen the back muscles.

STEP 1: Lie on your stomach, arms on your sides,

and palms facing upward.

STEP 2: Bend your knees. Bring your heels near your

buttocks.

STEP 3: Reach back with your arms and grasp your

ankles. Let your weight rest on your stomach and not
on your pelvis.

STEP 4: Raise your knees further by pulling your

ankles with your hands.
Continue breathing regularly and try to increase the
stretching in the chest and the backward bend for a
relaxed body and mind.
If you like you can end this exercise by letting go of your legs without letting
them move towards the floor and building up some extra strength by "floating"
over your Yoga Mat.

Yoga Exercise - Wheel Pose (Urdhva

Dhanurasana)
This exercise strengthens the power of your legs, arms and wrists and makes
your back and spinal column supple and flexible. In this exercise the front part of
the body is stretched and the back side of the body is bent.
STEP 1: Lie on your back on your Yoga Mat. Pull in
your legs and put your feet, somewhat turned
inside, on the mat. However, do not pull them
further apart than the distance of one hip end to
the other.

STEP 2: Move your hands towards your head and

spread your palms on the floor beside your head,
your fingers placed toward your shoulders.

STEP 3: Lift your hips, with your head still on the

Yoga Mat.

STEP 4: Keep your feet and knees parallel as you

push yourself up until you stand on the ground
with the crown of your head.

STEP 5: Stand on your feet and stretch out your

arms until you have assumed the complete bridge
position. The arms are slightly bent inwards. Let
your head fall backwards. The bending is brought
about by with strength from your legs and with
force from your arms. Aside from that, you try to
achieve the bending through the entire back and
not just through a few vertebrae. Look at the floor,
and every time you exhale, try to bend the upper
back further and further. Keep the knees together,
stretch the legs without tightening the buttocks,
relax the shoulders and try to keep the angle of
your wrists and hands 90 degrees.
Get back quietly and repeat the exercise a number
of times.
The principle of the Roman Bridge is that it keeps itself in its right position
without cement. In other words: the more you practice this exercise and the
more flexible your back becomes, the less strength you will need to do it.

Yoga Exercise - Locust Pose

(Salabhasana)
The Locust Pose strengthens the abdominal muscles as well as the legs and
arms, relieves stress, and improves posture. Take note: avoid doing this pose if
you have chronic back injury. Learn how to assume the Locust Pose in this

section.
STEP 1: Lie on your stomach with your arms
alongside your body, palms facing up. Your
forehead rests on the floor.

STEP 2: Gently lift your head.

STEP 3: Lift your head, upper torso, and arms.

STEP 4: Lift your legs. Keep your arms parallel to

the floor. You will be resting on your abdomen and
lower ribs. Stay on this position for about a minute.

This Asana is not as easy as it seems. As a safety guideline, listen to your body
and stay within your limits. It is advisable to do this pose and other Yoga
Exercises under the supervision of a Yoga instructor.

Yoga Exercise - Fish Pose (Matsyasana)

Matsya, the Fish, was one of the incarnations of the Hindu God Vishnu. Vishnu
assumed this form to save the world from the Flood. The Fish Pose
orMatsyasana in Hindi, is the counterpose to the Shoulder Stand and must
always be practiced after it. Having stretched the neck and upper spine in the
Shoulder Stand, Plough or Bridge, you now compress them as you arch your
back. Doing the Fish Pose also relieves the stiffness of your neck and shoulder
muscles and corrects any tendency of having rounded shoulders. Holding
thisYoga Pose exercises the chest, tones the nerves of the neck and back, and
ensures that the thyroid and parathyroid glands obtain the maximum benefits
from the Shoulder Stand. Performing the Fish Pose also expands the rib cage
fully, increasing your lung capacity and aids in deep breathing. You should remain
in this Yoga Posture for at least half the amount of time you spent in the
Shoulder Stand in order to balance the stretch.

STEP 1: Lie down on your back with your legs

straight and your feet together. Place your hands,
palms down, underneath your thighs.

STEP 2:Pressing down on your elbows, inhale and

arch your back. Drop your head back so that the
top of your head is on the floor, but your weight
should rest on your elbows. Exhale. Breathe deeply
while in the position, keeping your legs and lower
torso relaxed. To come out of the pose, lift your
head and place it gently back down, then release
the arms.

Yoga Exercise - Cobra Pose

(Bhujangasana)
The Cobra Pose is a great exercise for people with lower back aches. This posture
decreases stiffness in the lower back, enlarges the chest, and strengthens the
arms and shoulders. This Asana is also good to combat menstrual irregularities,
and it helps relieve stress. Learn how to perform the Cobra Pose in this section.

STEP 1: Lie on your belly, while your head rests on

your lower arms.

STEP 2: Raise your forehead, look upwards and

stretch your hands backwards. Let your weight rest
on your chest.

STEP 3: The head falls a little backwards towards

your back and the backward movement proceeds
from the neck and the chin. Move your belly further
backward as if someone is pulling your arms. The
weight is more and more shifted towards the belly
and the lower back does the real work.

STEP 4: If you cannot raise your chest any further,

put your hands and arms next to your chest on the
mat without losing the bend. Stretch your arms so
that they stand perpendicular on the floor and at
the same time turn your arms a little inward. Relax
your lower back and bear your weight with your
arms.
STEP 5: The buttock muscles remain relaxed
during the exercise. Move your chest further
upwards with every breathing out. Do this in a
relaxed way instead of using force. You can tilt
your head back. The shoulders are broad in front
and the shoulder blades remain low.

Yoga Exercise - Dog Pose (Adho Mukha

Shvanasana)
The Dog Pose or Dog Tilt has its center on the pelvis. It stretches the back,
opens the chest, and builds upper body strength. In addition, it stretches the
whole back side of the body, arms, shoulders, hips, heels, and hamstrings. The
name itself, Dog Pose, tells what kind this pose is or how it will go about.
STEP 1: Start on your hands and knees. Position your hands
directly beneath your shoulders and your knees directly
beneath the hips. Have your fingers fully spread with the
middle fingers pointing straight ahead. Make your back
horizontal and flat. Gaze at the floor. This is your "neutral"
position. When your pelvis is in neutral, your spine will be at
full extension, with both the front and back sides equally
long.

STEP 2: As you wait for the inner cue, do not sag into your
shoulders. Instead, create a line of energy through each arm
by pressing downward into your hands and lifting your
shoulders. Go back and forth like this several times to make
sure you understand the movement.

STEP 3: When you are ready to begin, breathe in deeply. As

you exhale, turn your hips into "Cat Tilt". Do this by gently
pulling the abdominal muscles backward toward the spine,
tucking the tailbone (coccyx) down and under, and gently
contracting the buttocks. Press firmly downward with your
hands in order to stay lifted out of the shoulders, and lift the
middle of your back toward the ceiling, rounding your spine
upward. Curl your head inward. Gaze at the floor between
your knees.

STEP 4: As you inhale, turn your hips into Dog Tilt. Do this
by releasing the grip of the buttocks, reversing the tilt of
your pelvis, and curving your spine into a smoothly arched
backbend.

This posture can remove fatigue, improve breathing, improve circulation of blood
to the brain, and rejuvenate the entire body. You can also improve by bending
the elbows and lowering the forearms to the floor. This posture is not advised to
people with recent injuries on their back, hips, arms or shoulders. People with
high blood pressure must consult their doctors first.
Warning: We encourage everybody to try and practice each Yoga Pose by
yourselves at home or in the office. However, if you are feeling uncomfortable or
are not able to complete a posture, do not push yourself. Yoga Exercise is not a
competition, so just relax and try again. Nonetheless, it might be helpful to
actually sign up for some Yoga Classes where a professional teacher will guide
you through each yoga pose and make sure you are doing the exercise correctly.

Yoga Exercise - Bridge Pose (Setu

Bandhasana)
The Bridge Pose is also known as Setu Bandhasana which means construction of
a bridge. It came from the words setu meaning bridge, bandha meaning lock,
and asana meaning posture. Setu Bandhasana is effective in promoting
relaxation and reducing stress. The legs and the hips do most of the work which
helps in rejuvenating tired feet. The Shoulderstand, Plough and the Bridge are
practiced by advanced students.

STEP 1: Lie on your back with your knees bent, feet

together. Keep your arms on your side, palms on the
floor.

STEP 2: Lift the hips towards the ceiling, keeping

your feet and palms flat on the floor.

STEP 3: Maintain your position in Step 2 and move

your arms over your head.

If practiced, Setu Bandhasana tones the system by its effects on the spinal
column. You can use props in doing this posture, like a chair, pillow, or anything
to support your back or your legs as you stretch.
You should listen to your body if it can still do this exercise. Consult your doctor
at all times.

Yoga Exercise - Corpse Pose (Savasana)

Even relaxation can bring out the best in yous but make sure you do it
properly. The Corpse Pose or Savasana may look like a simple relaxing pose that
is done in between or after an Asana, but this exercise requires a lot of
concentration and will develop through continued practice. This exercise, if done
correctly, will stimulate blood circulation and will lessen or relieve fatigue,
nervousness, asthma, constipation, diabetes, indigestion, and insomnia. It will
also improve ones mental concentration.

1. Rotate your legs in and out, and then let them fall gently out to the sides.
2. Let your arms fall alongside your body, slightly separated from the body,
palms facing upwards.

3. Rotate the spine by turning your

head from side to side to center it.
4. Then start stretching yourself out,
as though someone is pulling your
head away from your feet, your
shoulders down and away from
your neck, your legs down and
away from your pelvis.
5. Breathe deeply and slowly from your abdomen.
6. Hold the pose for several minutes. Make your mind still and concentrate on
your breath or the body.
7. After doing the pose, bend your knees. Using your legs, push yourself onto
one side.
8. Push yourself in a sitting position.

No Yoga Session is complete without the Corpse Pose. It is the bodys time to
process information after a Yoga Exercise, and it is a must that you stay awake
during the five to ten minute-duration of this pose.

Yoga Exercises - Standing Poses

Standing Poses provide enough knowledge on the universal principles of
alignment which is very essential in performing all poses. One good example of
Standing Pose is the Mountain Pose (Tadasana). It is considered as the origin of
all other Yoga Poses. In general, Standing Poses are the foundation of many
poses.
Standing Poses are very beneficial. They increase strength and flexibility, help
you become more aware of your posture, invigorate your whole body. Take a look
at the different Standing Poses and learn how they are practiced:

Mountain Pose (Tadasana)

The Mountain Yoga Pose promotes the experience of stillness, strength, relaxed power, and imm
associated with mountains. This Yoga posture, and coming back to this stillness after other pose
becoming acquainted with stillness.

Triangle Pose (Trikonasana)

In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequently found in
mandalas used for meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures in

Revolved Triangle Pose (Parivrtta Trikonasana)

This asana is a contrary twisted Trikonasana and is a good exercise to follow the Trikonasana. T
your sense of coordination and sense of balance. You need a lot of concentration and precision to
correctly.

Crescent Moon Pose

The Crescent Moon Pose stretches and strengthens the arms and legs, increases stamina, improv
concentration, and can also relieve backaches. If you are suffering from diarrhea, high blood pre
you should take extra caution practicing this pose.

Warrior Pose I (Virabhadrasana I)

The Warrior Pose I or Virabhadrasana I improves balance and agility and strengthens your legs,
targets the chest, shoulders, neck, and abdominal area. Learn how to do the Warrior Pose I in thi

Warrior Pose II (Virabhadrasana II)

This posture strengthens your legs, back, shoulders, and arms, building stamina. It opens your h
improves balance. It is called the Warrior in reference to the fierce warrior, an incarnation of Shi
second Warrior Pose in this section.

Warrior Pose III (Virabhadrasana III)

Warrior Pose III is the third variation of Virabhadrasana. This pose helps improve balance and st
strengthening your ankles and legs. As with all other poses, make sure to perform it correctly to
results. Learn how to do the Warrior Pose III in this section.

Wide-legged Forward Bend (Prasarita Padottanasana)

This is a good stretching exercise that reduces the stiffness, tiredness and tension in the muscles
the same time, the muscles of the back and the neck are thoroughly stretched and you learn to de
stretching aches.

Chair Pose I (Utkatasana I)

A strong straight lower back is the foundation of every correct position. In doing the Chair Pose
lower back and the legs and by doing so, you create more space in the chest and belly. Check ou
how it is done.

Chair Pose II (Utkatasana II)

Unlike in the Utkatasana I, the Chair Pose II involves bending the upper body from the hip until
the floor. Learn how to perform the Chair Pose II in this section. You can use our animation as y
easy-to-understand steps.

Standing Forward Bend (Uttanasana)

Doing a Standing Forward Bend can completely stretch your upper and lower back as well as yo
legs. In addition, it can help increase the flow of brain in the brain. Know more about Standing F
section.

Downward Facing Dog (Adho Mukha Svanasana)

The Downward Facing Dog Pose builds up strength in the upper arms and rejuvenates the entire
exercise in itself, this pose is often used in between other exercises. Check out this section and l

Facing Dog Pose is done.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

This Standing Pose helps enhance flexibility and alignment of your spinal column, improve dige
strengthen legs and knees. In this section, learn how Revolved Side Angle Pose (Parivrtta Parsva
performed.

Hands to Feet (Pada Hastasana)

The Hands to Feet Pose or Pada Hastasana gives many of the same benefits as the Forward Bend
restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstring
Hands to Feet Pose in this section.

Standing Side Stretch Pose

This side stretch will increase the flexibility of your spine, arms, and rib cage as it stimulates the
spleen functions. Furthermore, the Yoga Pose will also help realign your spinal column and will
more oxygen. Learn how to perform this pose in this section.

Stand Spread Leg Forward Fold

Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back
People with lower back problems should avoid doing the full forward bend. For beginners, you
folding chair to support your forearms.

Tree Pose (Vrksasana)

The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flex
groin. Your balance and concentration can also be improved with constant practice. This Yoga P
people who have sciatica and flat feet.

Half Moon Pose (Ardha Chandrasana)

The Half Moon Pose (Ardha Chandrasana) is a Standing Pose that targets the legs, buttocks, and
balance and strength.

Sun Salutation (Surya Namaskar)

The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole body in prep
Asanas. It is a graceful sequence of twelve Yoga positions performed as one continuous exercise
Sun Salutation in this section.

Practice Standing Poses to improve balance and posture. Keep in mind, though,
that Yoga is not a competitive activity. Know your limits and do not push yourself.
Otherwise, you will not be able to enjoy doing the poses, or worse, you may hurt
yourself. Keep on practicing and have fun!

Basic Yoga Session - Yoga Exercise and

Pose

Set your gym equipment aside. Yoga Exercise will only require you 30 minutes
each day, a Yoga Mat or blanket, and a small exercise space.You might be
surprised to learn that your body can actually do things you did not think
possible. Take the wide range of Yoga Poses that can help an individual attain a
high level of self-awareness, balance, and strength. The seven primary types of
movements that your body can make through Yoga exercise are flexion,
extension, hyperextension, abduction, adduction, rotation, and circumduction.
You can do a combination of these movements to have a stronger, more flexible,
and balanced body.
Yoga is one good way of relaxation. It can ease the tension building in your
muscles and joints without experiencing fatigue and overexertion. The Yoga
exercise is also believed to make a practitioner look younger. The basic yoga
moves involved in the poses and exercises will provide inner peace and radiant
health.
These are some of the things to keep in mind before indulging into Yoga
Exercise:

Know your body limits.

If you want to enjoy the activity, don't push too hard. This could also avoid
hurting yourself in the process.

It is advisable to start with a teacher so you will be guided on the yoga

basic positions. If that is not possible, good books or videos on Yoga
Exercise can help you get started.

Consult a health professional before starting to do the exercises, especially

if you have certain medical conditions.

The Asanas or the Yoga Poses usually start in breathing slowly and deeply,
concentrating your mind, and making yourself centered. Remember that your
body movements and breathing must be coordinated until such time that they
are one and the same. Your breathing will also be your guide on when to start or
stop the Yoga Exercise. Coming into a pose, holding it, and coming out of it must
be continuously done with gracefulness.

The Sequence of Yoga Asanas

Yoga Exercise - Corpse Pose (Savasana)

The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is practice
between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is
perform. Learn more on how to do it with the help of this article.

Easy Pose (Sukhasana)

This is one of the classic Meditative Poses and is usually performed after doing the C
Easy Pose helps in straightening the spine, slowing down metabolism, promoting in
keeping your mind still.

Neck Exercises
Many people hold tension in their necks and shoulders, leading to stiffness, bad pos
headaches. Yoga practice can ease tension, increase flexibility, and tone the muscle
Exercises in this section.

Shoulder Lifts
Many people hold tension in their necks and shoulders, leading to stiffness, bad pos
headaches. Yoga practice can ease tension, increase flexibility, and tone the muscle
covers the steps on how to practice Shoulder Lifts.

Eye Training
Like any other muscles, the eye muscles also need exercise to be healthy and stron
eyes in every direction, without turning your head at all, these Five Yoga Eye Exerci
the eye muscles, help prevent eyestrain, and improve eyesight.

Sun Salutation (Surya Namaskar)

The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole bo
for the Yoga Asanas. It is a graceful sequence of twelve Yoga positions performed as
exercise. Learn how to practice Sun Salutation in this section.

Double Leg Raises

A Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise bot
Yoga Pose, make sure that the full length of your back is resting on the floor and you
neck are relaxed. This section covers the steps and guidelines on how to do this pos

Headstand (Sirshasana)
Headstand is one of the basic postures in the world of Yoga and is considered as the
because of its numerous effects on the entire body. Many Yogis believe that practici
can help in treating illnesses.

Shoulder Stand (Sarvangasana)

In the Shoulder Stand, your body is resting on your shoulders. This Yoga Pose impro
strengthens the abdominal area, and stimulates the thyroid gland. In this section, le
Shoulder Stand is performed.

Plough Pose (Halasana)

The Plough Pose stretches your spine, thus, improving spinal flexibility. It benefits th
abdomen, eases tension in the shoulders and back, and reduces stress. Learn how t
Plough Pose in this section.

Bridge Pose (Setu Bandhasana)

This Yoga Pose strengthens the spine and helps in building core and lower body stre
know how to perform the Bridge Pose. Keep in mind, though, that this pose should n
people who are suffering from serious back or knee injury.

Bow Pose (Dhanurasana)

The Bow Pose resembles an archer's bow. It strengthens the muscles in the back are
posture, and helps in dealing with several gastrointestinal problems. Take note that
for people who are suffering from serious neck or back injury.

Locust Pose (Salabhasana)

If the Cobra Pose works mainly on the upper back, the Locust Pose targets the lowe
also strengthens the abdominal area, arms, and legs. Another thing that makes it d
poses is that it entails rapid movement. Check out how it is done in this section.

Fish Pose (Matsyasana)

Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improve
spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least ha
you spent in the Shoulderstand in order to balance the stretch.

Seated Forward Bend (Paschimothanasana)

Relax your body and mind, stretch your hamstrings, shoulders, and spine, relieve st
your posture and concentration by practicing the Seated Forward Bend. Learn how
and achieve maximum results.

Cobra Pose (Bhujangasana)

This Yoga Pose improves spinal flexibility and strengthens the muscles in the arms a
addition, it is effective in relieving menstrual irregularities and constipation. Learn h
Cobra Pose in this section.

Half Spinal Twist (Ardha Matsyendrasana)

If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also
liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervisi
instructor. In this section, learn how to perform the Half Spinal Twist.

Crane Pose (Bakasana)

Develop your sense of balance, coordination and concentration and strengthen you
shoulders, and abdominal muscles by doing a Crane Pose. This Asana also gives an
the back. In this section, learn how to do this pose.

Hands to Feet (Pada Hastasana)

The Hands to Feet Pose or Pada Hastasana gives many of the same benefits as the
trimming the waist, restoring elasticity to the spine, and stretching the ligaments of
the hamstrings. Learn how to do the Hands to Feet Pose in this section.

Triangle Pose (Trikonasana)

In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequen
yantras and mandalas used for meditation. The Trikonasana or Triangle Pose conclu
Postures in our basic session.

Yoga Exercise - Final Corpse

For you to appreciate the benefits of relaxation, you should first be familiar on how
is what happens when you do the Final Corpse. Everything related to that position in
on how to do it is discussed in further detail in this article.
You will see at the end of the Yoga Session that the forward
bends, Backbends, Twist Poses, Standing Poses, Inverted Postures, as well
as Meditation Exercises are not that hard as you might have imagined. You just
need to properly execute these Yoga Poses and Exercises to achieve the full
potential of your body - may it be physical, mental, or spiritual.

Benefits of Yoga - Why Yoga Exercise is

Good for You
Yoga books tell us that Yoga, as we all know, is aimed to unite the mind, the
body, and the spirit. Yogis view that the mind and the body are one, and that if it
is given the right yoga kitand tools and taken to the right environment, it can
find harmony and heal itself. Yoga therefore is considered therapeutic. It helps
you become more aware of your body's posture, alignment and patterns of
movement. It makes the body more flexible and helps you relax even in the
midst of a stress stricken environment. This is one of the foremost reasons why
people want to start Practicing Yoga - to feel fitter, be more energetic, be happier
and peaceful.
Yoga is a science that has been practiced for thousands of years. It is consists
ofAncient Theories, observations and principles about the mind and body
connection which is now being proven by modern medicine. Substantial research
has been conducted to look at the Health Benefits of Yoga - from the Yoga
Postures (Asanas),Yoga Breathing (Pranayama), and Meditation. The information
on Yoga Poses & Benefits are grouped into three categories-physiological,
psychological, biochemical effects. Furthermore, scientists have laid these results
against the benefits of regular exercise.

Physiological Benefits of Yoga

Stable autonomic nervous system equilibrium

Pulse rate decreases

Respiratory rate decreases

Blood Pressure decreases (of special significance for hyporeactors)

Galvanic Skin Response (GSR) increases

EEG - alpha waves increase (theta, delta, and beta waves also increase
during various stages of meditation)

EMG activity decreases

Cardiovascular efficiency increases

Respiratory efficiency increases

Gastrointestinal function normalizes

Endocrine function normalizes

Excretory functions improve

Musculoskeletal flexibility and joint range of motion increase

Breath-holding time increases

Joint range of motion increase

Grip strength increases

Eye-hand coordination improves

Dexterity skills improve

Reaction time improves

Posture improves

Strength and resiliency increase

Endurance increases

Energy level increases

Weight normalizes

Sleep improves

Immunity increases

Pain decreases

Steadiness improves

Depth perception improves

Balance improves

Integrated functioning of body parts improves

Psychological Benefits of Yoga

Somatic and kinesthetic awareness increase

Mood improves and subjective well-being increases

Self-acceptance and self-actualization increase

Social adjustment increases

Anxiety and Depression decrease

Hostility decreases

Concentration improves

Memory improves

Attention improves

Learning efficiency improves

Mood improves

Self-actualization increase

Social skills increases

Well-being increases

Somatic and kinesthetic awareness increase

Self-acceptance increase

Attention improves

Concentration improves

Memory improves

Learning efficiency improves

Symbol coding improves

Depth perception improves

Flicker fusion frequency improves

Biochemical Benefits of Yoga

Glucose decreases

Sodium decreases

Total cholesterol decreases

Triglycerides decrease

HDL cholesterol increases

LDL cholesterol decreases

VLDL cholesterol decreases

Cholinesterase increases

Catecholamines decrease

ATPase increases

Hematocrit increases

Hemoglobin increases

Lymphocyte count increases

Total white blood cell count decreases

Thyroxin increases

Vitamin C increases

Total serum protein increases

Yoga Health Benefits versus Exercise Benefits

Yoga Benefits

ParasympatheticNervous Systemdominates

Subcortical regions of brain dominate

Slow dynamic and static movements

Normalization of muscle tone

Low risk of injuring muscles and ligaments

Low caloric consumption

Effort is minimized, relaxed

Energizing (breathing is natural or controlled)

Balanced activity of opposing muscle groups

Noncompetitive, process-oriented

Awareness is internal (focus is on breath and the infinite)

Limitless possibilities for growth in self-awareness

Exercise Benefits

Sympathetic Nervous System dominates

Cortical regions of brain dominate

Rapid forceful movements

Increased muscle tension

Higher risk of injury

Moderate to high caloric consumption

Effort is maximized

Fatiguing (breathing is taxed)

Imbalance activity of opposing groups

Competitive, goal-oriented

Awareness is external (focus is on reaching the toes, reaching the

finish line, etc.)

Boredom factor

History of Yoga - A Complete Overview

of the Yoga History
The saying, "What's in the past, should stay in the past" - doesn't work here.
We might already have an idea of what Yoga is but to understand it better, we
have to know what it has become as well as its roots and beginnings. A quick
look at the history of Yoga will help us appreciate its rich tradition and who
knows, it might help us incorporate Yoga into our lives.
Although Yoga is said to be as old as civilization, there is no physical evidence to
support this claim. Earliest archaeological evidence of Yoga's existence could be
found in stone seals which depict figures of Yoga Poses. The stone seals place
Yoga's
existence around 3000 B.C.
Scholars, however, have a reason to believe that Yoga existed long before that
and traced its beginnings in Stone Age Shamanism. Both Shamanism and Yoga
have similar characteristics particularly in their efforts to improve the human
condition at that time. Also, they aim to heal community members and the
practitioners act as religious mediators. Though we know Yoga as focusing more
on the self, it started out as community-oriented before it turned inward.

For a better discussion of the history of Yoga, we could divide it into four periods:
the Vedic Period, Pre-Classical Period, Classical Period, and Post-Classical Period.

Vedic Period
The existence of the Vedas marks this period. The Vedas is the sacred scripture
of Brahmanism that is the basis of modern-day Hinduism. It is a collection of
hymns which praise a divine power. The Vedas contains the oldest known Yogic
teachings and as such, teachings found in the Vedas are called Vedic Yoga. This
is characterized by rituals and ceremonies that strive to surpass the limitations of
the mind.
During this time, the Vedic people relied on rishis or dedicated Vedic Yogis to
teach them how to live in divine harmony. Rishis were also gifted with the ability
to see the ultimate reality through their intensive spiritual practice. It was also
during this time that Yogis living in seclusion (in forests) were recorded.

Pre-Classical Yoga
The creation of the Upanishads marks the Pre-Classical Yoga. The 200 scriptures
of the Upanishads (the conclusion of the revealed literature) describe the inner
vision of reality resulting from devotion to Brahman. These explain three
subjects: the ultimate reality (Brahman), the transcendental self (atman), and
the relationship between the two. The Upanishads further explain the teachings
of the Vedas.
Yoga shares some characteristics not only with Hinduism but also with Buddhism
that we can trace in its history. During the sixth century B.C., Buddha started
teaching Buddhism, which stresses the importance of Meditation and the practice
of physical postures. Siddharta Gautama, the first Buddhist to study Yoga,
achieved enlightenment at the age of 35.

Later, around 500" class="related_products_container" B.C., theBhagavadGita or Lord's Song was created and this is currently the oldest known Yoga
scripture. It is devoted entirely to Yoga and has confirmed that it has been an old
practice for some time. However, it doesn't point to a specific time wherein Yoga
could have started. The central point to the Gita is that - to be alive means to be
active and in order to avoid difficulties in our lives and in others, our actions have
to benign and have to exceed our egos.
Just as the Upanishads further the Vedas, the Gita builds on and incorporates the
doctrines found in the Upanishads. In the Gita, three facets must be brought
together in our lifestyle: Bhakti or loving devotion, Jnana which is knowledge or
contemplation, and Karma which is about selfless actions. The Gita then tried to
unify Bhakti Yoga, Jnana Yoga, and Karma Yoga and it is because of this that it
has gained importance. The Gita was a conversation between Prince Arjuna and
God-man Krishna and it basically stresses the importance of opposing evil.

Classical Period
The Classical Period is marked by another creation - the Yoga
Sutra. Written by Patanjali around the second century, it was an
attempt to define and standardize Classical Yoga. It is composed
of 195 aphorisms or sutras (from the Sanskrit word which means
thread) that expound upon the Raja Yoga and its underlying
principle, Patanjali's Eightfold path of Yoga (also called Eight
Limbs of Classical Yoga). These are:

1. Yama, which means social restraints or ethical values;

2. Niyama, which is personal observance of purity, tolerance, and study;
3. Asanas or physical exercises;
4. Pranayama, which means breath control or regulation;
5. Pratyahara or sense withdrawal in preparation for Meditation;
6. Dharana, which is about concentration;
7. Dhyana, which means Meditation; and
8. Samadhi, which means ecstasy.

Patanjali believed that each individual is a composite of matter (prakriti) and

spirit (purusha). He further believed that the two must be separated in order to
cleanse the spirit - a stark contrast to Vedic and Pre-Classical Yoga that signify
the union of body and spirit.
Patanjali's concept was dominant for some centuries that some Yogis focused
exclusively on Meditation and neglected their Asanas. It was only later that the
belief of the body as a temple was rekindled and attention to the importance of
the Asana was revived. This time, Yogis attempted to use Yoga techniques to
change the body and make it immortal.

Post-Classical Yoga
At this point, we see a proliferation of literature as well as the practice of Yoga.
Post-classical Yoga differs from the first three since its focus is more on the
present. It no longer strives to liberate a person from reality but rather teaches
one to accept it and live at the moment.
Yoga was introduced in the West during the early 19th century. It was first
studied as part of Eastern Philosophy and began as a movement for health and
vegetarianism around the 1930's. By the 1960's, there was an influx of Indian
teachers who expounded on Yoga. One of them was Maharishi Mahesh, the Yogi
who popularizedTranscendental Meditation. Another one is a prominent Yoga
Guru Swami Sivananda. Sivananda was a doctor in Malaysia and he later opened
schools in America and Europe. The most prominent of his works is his modified
Five Principles of Yoga which are:

1. Savasana or proper relaxation;

2. Asanas or proper exercise;
3. Pranayama or proper breathing;
4. Proper diet; and
5. Dhyana or positive thinking and Meditation
Sivananda wrote more than 200 books on Yoga and Philosophy and had many
disciples who furthered Yoga. Some of them were Swami Satchitananda who
introduced chanting and Yoga to Woodstock; Swami Sivananada Radha who
explored the connection between psychology and Yoga, and Yogi Bhajan who
started teaching Kundalini Yoga in the 70's.

Up to this day, Yoga continues to proliferate and spread its teachings, crossing
the boundaries of culture and language.

What is Yoga: Definition of Yoga and

the Six Branches of Yoga
What comes into your mind when you hear the word Yoga?
Well, if you think of women in seemingly impossible poses, then you may have
an inkling of what Yoga is. But that's just it - an inkling. You've got a long way to
go before fully understanding Yoga.
Yoga is an ancient Indian body of knowledge that dates back more than 500"
class="related_products_container"0 years ago. The word "Yoga" came from the
Sanskrit word "yuj" which means "to unite or integrate." Yoga then is about the
union of a person's own consciousness and the universal consciousness.
Ancient Yogis had a belief that in order for man to be in harmony with himself
and his environment, he has to integrate the body, the mind, and the spirit. For
these three to be integrated, emotion, action, and intelligence must be in
balance. The Yogis formulated a way to achieve and maintain this balance and it
is done through exercise, breathing, and Meditation - the three main Yoga
structures.
In Yoga, the body is treated with care and respect for it is the primary
instrument in man's work and growth. Yoga Exercises improve circulation,
stimulate the abdominal organs, and put pressure on the glandular system of the
body, which can generally result to better health.
Breathing techniques were developed based on the concept that breath is the
source of life. In Yoga, students gain breathing control as they slowly increase
their breathing. By focusing on their breathing, they prepare their minds for the
next step - Meditation.
There is a general misconception that in Meditation, your mind has to go blank.
It doesn't have to be so. In Meditation, students bring the activities of the mind
into focus resulting in a 'quiet' mind. By designing physical poses and Breathing
Techniques that develop awareness of our body, Yoga helps us focus and relieves

us from our everyday stress.

Six Branches of Yoga

Hatha Yoga or Yoga of Postures

Hatha Yoga is perhaps the path of Yoga you are most familiar with since this is the
most popular branch of Yoga in the West. This branch of Yoga uses physical poses
or Asana, Breathing Techniques or Pranayama, and Meditation to achieve better
health, as well as spirituality. There are many styles within this path - Iyengar,
Integral, Astanga, Kripalu, and Jiva Mukti to name a few.
If what you want is a peaceful mind and a healthy body to go along with it, Hatha
Yoga may just be the path for you.

Bhakti Yoga or Yoga of Devotion

Bhakti Yoga is the path most followed in India. This is the path of the heart and
devotion. Yogis who practice this branch sees the "One" or the Divine in everyone
and everything. Bhakti Yoga teaches a person to have devotion to the "One" or to
Brahma by developing a person's love and acceptance for all things.

Raja Yoga or Yoga of Self-Control

Raja means "royal". This path is considered to be the King of Yoga and this may
be due to the fact that most of its practitioners are members of religious and
spiritual orders. Raja Yoga is based on the teachings of the Eight Limbs of Yoga
found in the Yoga sutras.

A Raja Yogi sees the self as central, and as such, respect to oneself and for all
creation are vital to this path. They achieve self-respect by first learning to be
masters of themselves.
If you wish to learn discipline, then Raja Yoga would perfectly suit that need.

Jnana Yoga or Yoga of the Mind

Jnana Yoga is the path of Yoga that basically deals with the mind, and as such, it
focuses on man's intelligence. Jnana Yogis consider wisdom and intellect as
important and they aim to unify the two to surpass limitations. Since they wish to
gain knowledge, they are open to other philosophies and religion for they believe
that an open and rational mind is crucial in knowing the spirit.

Karma Yoga or Yoga of Service

Karma Yoga is the path of service for in this path, it is believed that your present
situation is based on your past actions. So by doing selfless service now, you are
choosing a future that is free from negativity and selfishness. Karma Yogis change
their attitude towards the good and in the process, change their souls, which
leads to a change in their destiny.

Tantra Yoga or Yoga of Rituals

Perhaps the most misunderstood of all the paths, Tantra Yoga is about using
rituals to experience what is sacred. Although sex is a part of it, sex is not the
whole of it since this path aims to find what is sacred in everything we do. Tantra
Yogis must possess certain qualities like purity, humility, devotion, dedication to
his Guru, cosmic love, and truthfulness among other things.
There are still a lot of misconceptions about Yoga, for instance, Yoga being a
religion. Yoga is not a religion. It is more of a set of techniques for us to find
spirituality. In fact, Yoga is being practiced by a lot of people from different
religions like Christians, Jewish, Buddhists, and Muslims.
Another misconception is that Yoga is an exercise, a way for us to keep fit. It is
partly true, but if you think that Yoga is just that then you are greatly mistaken.
Yoga develops the body since a weak one is a hindrance to spiritual growth. It
does not simply focus on the physical but on the mental and spiritual aspects as
well.

Yoga in Your Life

You may ask, "Is Yoga for me?"

Definitely, yes! Yoga is for anyone who is willing to learn its ways and ideas. It
does not actually require any special equipment or clothing. What it requires is
your will to have a healthier, stress-free self.
You may first approach Yoga as a way to achieve a great body or to keep fit and
that is perfectly alright. Yoga really does help in improving your health for
stretching can tone your muscles and exercise your spine and your entire skeletal
system.

Do not just take advantage of what Yoga can offer. Yoga encourages you to
reflect on yourself and to find your inner peace. It exercises not just your body
but your mind as well. With a healthy body and mind, you're on your way to a
more fulfilling life.

Yoga Exercise - Cat Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement from your center and to
coordinate your movement and breath. These are two of the most important
themes in Asana practice. The alignment of your center depends on the
positioning of your pelvis. Therefore, think of your hip positioning as the center
of each pose. This is important because your spine is the most significant line of
energy in every pose and because the way your spine elongates from your center
depends solely on which way your pelvis is turning. Learn how to perform the Cat
Pose in this section.

STEP 1: Start on your hands and knees. Position your hands

directly beneath your shoulders and your knees directly
beneath the hips. Have your fingers fully spread with the
middle fingers pointing straight ahead. Make your back
horizontal and flat. Gaze at the floor. This is your "neutral"
positioning. When your pelvis is in neutral, your spine will be
at full extension, with both the front and back sides equally
long.

STEP 2: As you wait for the inner cue, do not sag into your
shoulders. Instead, create a line of energy through each arm
by pressing downward into your hands and lifting upward
out of your shoulders. Go back and forth like this several
times to make sure you understand the movement. As you
exhale, sag into your shoulders and do the incorrect action;
as you inhale, lengthen the arms, lift out of the shoulders
and do the correct action.

STEP 3: When you are ready to begin, breathe in deeply. As

you exhale, turn your hips into Cat Tilt. Do this by gently
pulling the abdominal muscles backward toward the spine,
tucking the tailbone (coccyx) down and under, and gently
contracting the buttocks. Press firmly downward with your
hands in order to stay lifted out of the shoulders, and press
the middle of your back toward the ceiling, rounding your
spine upward. Curl your head inward. Gaze at the floor
between your knees.
The Cat Pose loosens your back and spine. It also stretches the front and back
of your body and frees your neck and shoulders. Doing the Cat Tilt elongates
your back muscles and makes your abdominal muscles contract. Doing the Cat
Pose benefits your health by stimulating spinal fluid and the digestive tract, and
by improving circulation through the spine and core. It is also beneficial in
managing stress.
If you have any difficulty doing this exercise, you may place a folded Yoga
Blanket under your knees to protect you from pressure or pain. Caution must be
observed if you suffer from any chronic or recent back pain or injury. This article
was contributed by: www.cyberastro.com and www.movingintostillness.com.

The Cat Yoga Pose teaches you to initiate movement from your center and to
coordinate your movement and breath. These are two of the most important
themes in Asana practice. The alignment of your center depends on the
positioning of your pelvis. Therefore, think of your hip positioning as the center
of each pose. This is important because your spine is the most significant line of
energy in every pose and because the way your spine elongates from your center
depends solely on which way your pelvis is turning. Learn how to perform the Cat
Pose in this section.

STEP 1: Start on your hands and knees. Position your hands

directly beneath your shoulders and your knees directly
beneath the hips. Have your fingers fully spread with the
middle fingers pointing straight ahead. Make your back
horizontal and flat. Gaze at the floor. This is your "neutral"
positioning. When your pelvis is in neutral, your spine will be
at full extension, with both the front and back sides equally
long.

STEP 2: As you wait for the inner cue, do not sag into your
shoulders. Instead, create a line of energy through each arm
by pressing downward into your hands and lifting upward
out of your shoulders. Go back and forth like this several
times to make sure you understand the movement. As you
exhale, sag into your shoulders and do the incorrect action;
as you inhale, lengthen the arms, lift out of the shoulders
and do the correct action.

STEP 3: When you are ready to begin, breathe in deeply. As

you exhale, turn your hips into Cat Tilt. Do this by gently
pulling the abdominal muscles backward toward the spine,
tucking the tailbone (coccyx) down and under, and gently
contracting the buttocks. Press firmly downward with your
hands in order to stay lifted out of the shoulders, and press
the middle of your back toward the ceiling, rounding your
spine upward. Curl your head inward. Gaze at the floor
between your knees.
The Cat Pose loosens your back and spine. It also stretches the front and back
of your body and frees your neck and shoulders. Doing the Cat Tilt elongates
your back muscles and makes your abdominal muscles contract. Doing the Cat
Pose benefits your health by stimulating spinal fluid and the digestive tract, and
by improving circulation through the spine and core. It is also beneficial in
managing stress.
If you have any difficulty doing this exercise, you may place a folded Yoga
Blanket under your knees to protect you from pressure or pain. Caution must be
observed if you suffer from any chronic or recent back pain or injury. This article
was contributed by: www.cyberastro.com and www.movingintostillness.com.

Yoga Exercises - Warm-up Poses

In Yoga, it is very important to do some Warm-up Poses before a session so you
will be physically ready for the Yoga Poses that you want to practice. Moreover,
Warm-up exercises will prepare your body for more difficult poses in the future.
In this section, learn some poses and exercises that you can do before a Yoga
class:

Eye Training
Like any other muscles, the eye muscles also need exercise to be healthy and strong. By moving t
direction, without turning your head at all, these Five Yoga Eye Exercises will strengthen the eye
eyestrain, and improve eyesight.

Neck Exercises
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tensi
practice can ease tension, increase flexibility, and tone the muscles. Learn some Neck Exercises in

Shoulder Lifts
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tensi
practice can ease tension, increase flexibility, and tone the muscles. This section covers the steps o
Shoulder Lifts.

Shoulder Stretches
Shoulder Stretches are great in relieving stress and tension on your shoulders, as well as your enti
them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders

Cat Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your mov
These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may
have any chronic or recent back pain or injury.

Yoga practice may look simple but this is a powerful activity. In fact, you can get
hurt if you do Yoga Poses incorrectly, or you do not perform some stretching
exercises before a Yoga class or session. As much as possible, do some Warm-up
exercises so you will be prepared for any Yoga Pose that you want to do.

Yoga Exercises - Standing Poses

Standing Poses provide enough knowledge on the universal principles of
alignment which is very essential in performing all poses. One good example of
Standing Pose is the Mountain Pose (Tadasana). It is considered as the origin of
all other Yoga Poses. In general, Standing Poses are the foundation of many
poses.
Standing Poses are very beneficial. They increase strength and flexibility, help
you become more aware of your posture, invigorate your whole body. Take a look
at the different Standing Poses and learn how they are practiced:

Mountain Pose (Tadasana)

The Mountain Yoga Pose promotes the experience of stillness, strength, relaxed power, and imm
associated with mountains. This Yoga posture, and coming back to this stillness after other pose
becoming acquainted with stillness.

Triangle Pose (Trikonasana)

In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequently found in
mandalas used for meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures in

Revolved Triangle Pose (Parivrtta Trikonasana)

This asana is a contrary twisted Trikonasana and is a good exercise to follow the Trikonasana. T
your sense of coordination and sense of balance. You need a lot of concentration and precision to
correctly.

Crescent Moon Pose

The Crescent Moon Pose stretches and strengthens the arms and legs, increases stamina, improv
concentration, and can also relieve backaches. If you are suffering from diarrhea, high blood pre
you should take extra caution practicing this pose.
Warrior Pose I (Virabhadrasana I)
The Warrior Pose I or Virabhadrasana I improves balance and agility and strengthens your legs,

targets the chest, shoulders, neck, and abdominal area. Learn how to do the Warrior Pose I in thi

Warrior Pose II (Virabhadrasana II)

This posture strengthens your legs, back, shoulders, and arms, building stamina. It opens your h
improves balance. It is called the Warrior in reference to the fierce warrior, an incarnation of Shi
second Warrior Pose in this section.

Warrior Pose III (Virabhadrasana III)

Warrior Pose III is the third variation of Virabhadrasana. This pose helps improve balance and st
strengthening your ankles and legs. As with all other poses, make sure to perform it correctly to
results. Learn how to do the Warrior Pose III in this section.

Wide-legged Forward Bend (Prasarita Padottanasana)

This is a good stretching exercise that reduces the stiffness, tiredness and tension in the muscles
the same time, the muscles of the back and the neck are thoroughly stretched and you learn to de
stretching aches.

Chair Pose I (Utkatasana I)

A strong straight lower back is the foundation of every correct position. In doing the Chair Pose
lower back and the legs and by doing so, you create more space in the chest and belly. Check ou
how it is done.

Chair Pose II (Utkatasana II)

Unlike in the Utkatasana I, the Chair Pose II involves bending the upper body from the hip until
the floor. Learn how to perform the Chair Pose II in this section. You can use our animation as y
easy-to-understand steps.

Standing Forward Bend (Uttanasana)

Doing a Standing Forward Bend can completely stretch your upper and lower back as well as yo
legs. In addition, it can help increase the flow of brain in the brain. Know more about Standing F
section.

Downward Facing Dog (Adho Mukha Svanasana)

The Downward Facing Dog Pose builds up strength in the upper arms and rejuvenates the entire
exercise in itself, this pose is often used in between other exercises. Check out this section and l
Facing Dog Pose is done.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

This Standing Pose helps enhance flexibility and alignment of your spinal column, improve dige
strengthen legs and knees. In this section, learn how Revolved Side Angle Pose (Parivrtta Parsva
performed.

Hands to Feet (Pada Hastasana)

The Hands to Feet Pose or Pada Hastasana gives many of the same benefits as the Forward Bend
restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstring
Hands to Feet Pose in this section.

Standing Side Stretch Pose

This side stretch will increase the flexibility of your spine, arms, and rib cage as it stimulates the
spleen functions. Furthermore, the Yoga Pose will also help realign your spinal column and will
more oxygen. Learn how to perform this pose in this section.

Stand Spread Leg Forward Fold

Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back
People with lower back problems should avoid doing the full forward bend. For beginners, you
folding chair to support your forearms.

Tree Pose (Vrksasana)

The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flex
groin. Your balance and concentration can also be improved with constant practice. This Yoga P
people who have sciatica and flat feet.

Half Moon Pose (Ardha Chandrasana)

The Half Moon Pose (Ardha Chandrasana) is a Standing Pose that targets the legs, buttocks, and
balance and strength.

Sun Salutation (Surya Namaskar)

The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole body in prep
Asanas. It is a graceful sequence of twelve Yoga positions performed as one continuous exercise
Sun Salutation in this section.

Practice Standing Poses to improve balance and posture. Keep in mind, though,
that Yoga is not a competitive activity. Know your limits and do not push yourself.
Otherwise, you will not be able to enjoy doing the poses, or worse, you may hurt
yourself. Keep on practicing and have fun!

Bikram Yoga - The 26 Pose Yoga in

Heat
Bikram Yoga is named after its founder - Bikram Choudhury, who studied Yoga
with Bishnu Ghosh, brother of Paramahansa Yogananda. It is a series of 26 poses
performed in a room with temperature of 105 degrees Fahrenheit. Each Yoga
Pose is usually performed twice and held for a certain period of time. Yoga
Sessions start from Standing Postures, then the Backbends, Forward Bends, and
Twists. The poses are accompanied by Kapalabhati Breath or the "blowing in
firm".
Why practice Yoga in a heated room?

Heat is used in Bikram and Hot Yoga in order to allow

you to go deeper and safer into a Yoga Pose.

Your body becomes more flexible in the heat and since most poses used in
Bikram are physically challenging, heat allows you to get into a pose that
you never imagined you can do.

It also eliminates the risk of injuries, promotes sweating, and helps you
release the toxins in your body.

The Bikram Yoga Poses not only work on your muscles but also on your
internal organs.

Each pose stretches and strengthens your muscles, joints, and ligaments
and, at the same time release the toxins and work on your internal organs
like the glands and the nervous system.

Some people are often discouraged to practice of Yoga by thinking that they are
not flexible enough. Yoga is not about being flexible, but about strengthening
your body and your spine in all directions with the goal of creating a union
between the body, mind and spirit. All that matters is to try the right way without
pushing yourself too far.
What are the Benefits of Bikram Yoga?

Bikram Yoga is designed to "scientifically" warm and stretch muscles,

ligaments, and tendons in the order in which they should be stretched.

The practice of Bikram Yoga promotes the cleansing of the body and
release of toxins and utmost flexibility.

It can also reduce stress and increase blood circulation according to Yoga
Books.

The practice of Bikram Yoga can also help you lose weight and develop
muscles.

Anyone can practice Bikram Yoga even people with chronic diseases such
as arthritis, diabetes, and thyroid disorders may benefit in doing the Yoga
Poses by reducing symptoms, and also one of the best ways to prevent
any ailments by keeping the body healthy.

In fact, it has helped its founder, Bikram, recover from a serious knee injury he
acquired in his training for weightlifting. He had been told by his doctors that he
would never be able to walk again. After consulting his Yoga teacher, Bikram
resumed his Yoga practice and his daily performance of the Asanas allowed him
to rebuild his muscle and walk again. So put on your Bikram Yoga Clothes,
because even Hollywood celebrities, athletes and ordinary people also claimed
that the practice of Bikram Yoga helped them in reaching high levels of
performance, extending their careers, healing their bodies, achieving mental
clarity and increased energy levels.