Removes the excess gas from the stomach and intestines.

2.Stimulates abdominal organs which heal the constipation problem. 3.Reduce fat from belly, hips, thighs and back. 4.Exercise knees, hips, back and spine. 5.Massages the back, relieving back pain.

1. Lie down on your back. Then raise your right knee up. Hold the right knee with your both hands.

2. Inhale while raising your head towards your knee. Touch the knee with the forehead. Keep your lower back and buttock on the floor. Hold the inhaled breathe for 5-7 seconds. Then, exhale and release your hands and head on the floor. Do the same with the left knee. 3. Return to lie down on your back. Then raise the both knee up. Hold the knees with your both hands.

4. Inhale while raising your head towards your knees. Touch the knees with the forehead. Hold the inhaled breathe for 5-7 seconds and then release. Do the same for 6-10 times.

You may massage your back by rolling your body from right to left and left to right while holding the knees in step4

. Lie prone on your belly, arms on your sides with palm facing up. Then bend your knees up and grasp your both ankles. Let your weight rest on your stomach and not on your pelvis.

2. Inhale and lift your upper body and your knees up as high as possible by pulling your ankle with your hands. Breathe regularly and stay in the position for 10 seconds. Release your hands and your legs down. Relax for 10 seconds.

Lie flat on your back with your arms along the body, palms facing down. Then inhale.

2. Exhale and slowly lift your hips off the floor. Raise the legs straight up perpendicular to the floor.

3. gradually raise and bend the legs over the back and buttocks until the toes touch the

head by using your waist. Lift the

floor directly in back of the head. Stretch the arms out behind you on the floor, opposite the legs. Interlace your fingers altogether. Stay in the position for 10 seconds and the return to step1. Stretches the front of the body including the chest, abdomen, and quadriceps. 2. Improves spinal flexibility.

1. Stand on your knees. Take padding under the knees if they are sensitive.

2. Raise the right hand up in front of the body as you start to open the chest.

3. Reach the right hand back one at a time to grasp the right heel.

4. Do the same forward so that thrust the

for the left side. Inhale and bring the hips they are over the knees. Arch the back and abdomen forward and tilt the head as far

back as possible. Exhale and return to sitting on the knees position.

Caution:1. Do not practice this pose if you have any problem with your knee. 2. As your knees have to support most of your body weight while performing this pose, It is recommended to use yoga mat to prevent injuries at your knee. Prepare the legs for meditative poses.

2. Relieve the inner thigh muscles tension. 3. Removes tiredness from long hours of standing and walking.

1. Sit on the floor with your legs in front of you. Bring your both feet into your body. Hold the both feet with your hands. Let the both soles tailed together. Inhale and lengthen your spine up with your arms straight. Then exhale. Stay in the position for 10 breathe.

2. Exhale and slowly bend your torso down. Place your elbows on the floor while keep holding the feet with the hands.

3.Touch the floor with your forehead arms and legs. Stay in the position for 10 breath

4. Inhale and slowly lift your torso up. Keep your back and arms straight. Look up to the ceiling and exhale. Stay in the position for 10 breath and return to step1. . Increases the flexibility of the quadriceps, hips, knees and lower back.

2. Aids digestion after a large meal.

3. Soothes the mind and the body. 4. Increases the flexibility of the ankles. 5. Reduces menstrual cramps.

1. Sit down on your knee with your both folded legs beside your hips. Place your hands on the floor 1 foot behind your torso with the fingers facing to the front. Lean your torso a bit backward while keeping your arms straight.

2. With an inhalation, slowly lie down by placing your elbows on the floor and then exhale.

3. Inhale and completely lie down. Extend your arms backward and place them on the floor with palms breathes. Return facing up. Exhale again. Stay in this position for 10 to step1.

.Removes the excess gas from the stomach and intestines.

2.Stimulates abdominal organs which heal the constipation problem. 3.Reduce fat from belly, hips, thighs and back. 4.Exercise knees, hips, back and spine. 5.Massages the back, relieving back pain.

1. Lie down on your back. Then raise your right knee up. Hold the right knee with your both hands.

2. Inhale while raising your head towards your knee. Touch the knee with the forehead. Keep your lower back and buttock on the floor. Hold the inhaled breathe for 5-7 seconds. hands and head on the floor. Do the same with the left knee. Then, exhale and release your

3. Return to lie down on your back. Then raise the both knee up. Hold the knees with your both hands.

4. Inhale while raising your head towards your knees. Touch the knees with the forehead. Hold the inhaled breathe for 5-7 seconds and then release. Do the same for 6-10 times.

You may massage your back by rolling your body from right to left and left to right while holding the knees in step4 Strengthens the knee, abdominal and lower back muscles.

2. Reduces your bellys fat. 3. Exercises the neck muscles. 4. Exercise the hips and tights.

1. Lie down on your back with your arms on your sides, the palms facing down. Raise your head a bit up. Look at your toes.

2. Inhale and hold your breath while raising a single leg or both legs up at about 45 degree. Then exhale, breath normally and stay in this position around 10 second or as long as comfortable.

3. Inhale and hold your breath while raising a single leg

or

both legs higher at about 60 degree angle. Then exhale, breath normally and stay in the position around 10 seconds or as long as comfortable.

4. Inhale and hold your breath while raising a single leg or about 90 degree angle. Then exhale, breath normally and around 10 seconds or as long as comfortable.

both legs higher at stay in the position

5. Inhale and gradually lower your head down on the floor. Then exhale. Inhale again and slowly release your legs down on the floor.

1. Stretches the back, shoulder and neck muscles.

2. Reduces your bellys fat. 3. Exercise the waist, hips and tights.

1. Lie down on your back. Stretch the arms out perpendicular to the torso with palms facing down. Then slowly raise your legs up perpendicular to the floor.

2. Inhale and gradually brings your legs down close to the left arm. Twist the torso to the opposite side while keep your shoulders and arms on the floor. Turn your face to the right and exhale. Hold the position for 5-7 breathes and then release.

1. Strengthens the abdomen, hip flexors, and spine.

2. Stimulates the kidneys, thyroid and prostate glands, and intestines. 3. Helps relieve stress. 4. Improves digestion.

1. Lie down on your back with your palm facing down.

2. Stretch your legs and feet together. Inhale and raise your hips and legs up. Then raise your upper body up and extend your arms forward. Try to balance your body. Breathe in and out while your eyes Stay in the position for 10-15 seconds. focus on a spot in front of you.

3. Lie down on your back again. Then raise only your left leg up while bend your right leg. Let your right foot touch the floor.

4. Inhale and raise your upper body up. to balance your body. Breathe in and out spot in front of you. Stay in the position and then do the same with your right

Extend your arms forward. Try while your eyes focus on a for 10-15 seconds. Take a rest leg.

1. Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors. 2. Strengthens the back muscles. 3. Stimulates the organs of the abdomen and neck.

1. Lie prone on your belly, arms on your sides with palm facing up. Then bend your knees up and grasp your both ankles. Let your weight rest on your stomach and not on your pelvis.

2. Inhale and lift your upper body and your knees up as high as possible by pulling your ankle with your hands. Breathe regularly and stay in the position for 10 seconds. Release your hands and your legs down. Relax for 10 oga Lion Pose is a great exercise for also heals sore throat symptom. In or power. The posture looks like a seconds. your face muscles and neck. It Sanskrit, Simha means a lion roaring lion.

1. Exercises the face muscles and the neck.

2. Firms the lip, cheeks, cheekbones, eyebrows, eyes. 3. Stretches the jaw, mount, tongue, fingers and wrists. 4. Exercises the gum which is good for your teeth. 5. Prevents and heal sore throat symthom.

1.Kneel on the floor. Place your palms on both knees. Straighten the arms and keep the back and the head straight. Look in front of you.

2. Inhale while leaning the torso forward slightly. Spread your fingers out as much as possible. Slightly bend the head down and stretch the jaw and the month vertically as much as possible. Extend the tongue out downwardly while widening the eyes. Try to roar like a lion. Hold the position for 10 breathes and then return to step1.

aditional texts say that Cobra Yoga Pose increases body heat, destroys disease, and awakens kundalini. Cobra Yoga Pose helps strengthen your shoulder bones, spine and abdomen muscles. It makes your hip firms, stimulate intra-abdominal organs and invigorate your heart and lung.

1. Strengthens the spine.

2. Stretches chest and lungs, shoulders, and abdomen. 3. Firms the buttocks. 4. Stimulates abdominal organs. 5. Helps relieve stress and fatigue. 6. Opens the heart and lungs.

1. Lie down on your belly. Stretch your legs back, tops of the feet on the floor.

2. Place your palms beside your torso a little in front of your shoulders. Inhale and begin to straighten the arms to lift the chest off the floor. Relax your head a little backwards towards your back. Try to open your chest by extending your shoulder backward. Stay in the position for 7 breath rounds and then return to step 1. oga Pigeon Pose stretches the thighs, groins, back, and opens the chest and shoulders. It reduces stiffness and increases flexibility. The full pose is suitable for intermediate yoga practitioners.

1. Stretches the hips, lower back and knee muscles.

2. Stretches the thighs, groins and abdomen, chest and shoulders, and neck. 3. Stimulates the abdominal organs. 4. Opens the shoulders and chest.

1. Sit in Easy Pose Yoga and then bring your right leg behind the body. Stretch the right leg back. Keep your left leg bent. Place the hands on the floor beside your front leg. If possible, place the finger tip on the floor to stretch the arms. Look forwardly.

2. Inhale and open your chest. Look slightly up.

3. Bend the right knee behind your torso up until your right foot perpendicular to the floor. Hold the right foot with your right hand. 4. Hold the right foot with your right elbow. Then, interlace your finger behind your head to stretch the right foot more. Stay in the position as long as comfortable. If you cannot do this step, just stay in step 3. Then return to Easy Pose. Do the same for your left foot.

Yoga Rabbit pose is the ultimate spinal tension tamer. It can be perform after doing child pose. This pose helps bring blood to your brain, massage your thyroid and compress the throat, which also massages the lymph nodes. However, those who have recent or chronic injury to the knees, back, arms or shoulders should not practice this pose.

1. Refreshes the brain and helps to reduce mental fatigue.

2. Stretches the spine to permit the nervous system to receive proper nutrition. 3. Improves digestion and helps cure colds, sinus problems, and chronic tonsillitis. 4. Improves the mobility and elasticity of the spine and back muscles

Sit down on your flat heels. Inhale deeply and then exhale, curl your torso forward slowly until your crown touches the floor. Touch your chin with your chest. Once the top of your head is touching the floor, lift your hips up. Your both hands hold the ankles. You want the tension between your arms and heels to hold up most of your weight. The rest of your weight should be on your head. Contract your abdominal muscles and round your spine to assist you in holding the pose. Stay for 4-8 breaths then go back to the original position.

oga Warrior Pose series strengthen the legs, opens the hips and chest and stretch the arms and legs. They also improve your balance and concentration.

1. Stretches the chest, shoulders, neck, belly and groin muscles.

2. Strengthens the shoulders and arms, and the muscles of the back. 3. Strengthens and stretches the spine, thighs, calves, and ankles.

4. Practicing the body balance.

Stand in mountain pose. Then exhale and apart your legs 3-4 feet. Turn your right foot to the right and turn your left foot slightly to the right.

1. Inhale and bend your right knee until your right tight parallel to the floor. Stretch your left leg. Gradually raise the arms up. Keep your spine and your arms straight. Look at the ceiling. Stay in the position for 5-7 breathes.

2.From Yoga Warrior Pose I, inhale and stretch the arms out parallel to the floor. Keep your spine and your arms straight. Look in front of you. Stay in the position for 5-7 breathes.

3. From variation II, inhale and stretch the both arms in front of you parallel to the floor while gradually raise your left leg up backward parallel to the floor. Try to balance the body and keep your right leg straight supporting your weight. Now your arms, spine and left leg are forming a line. Look in front of you. Stay in the position for 5-7 breathes. Release and return to mountain pose.

1. Improve the blood circulation.2. Exercise the muscles of neck, chest, arms, belly , torso and legs. 3. Warm up the body for practicing other yoga poses.

Stand with feet together and Place the hands together in salutation position at the chest.

1.Exhale, raise the arms up parallel to the floor.

2. Inhale and arch your torso backward. Bend the back to stretch the spine and look up to the ceiling as much as possible.

3. With and exhalation, fold forward, touch the floor with your straight.

palms. Keep the knees

4. Inhale, bring the left (or right) leg back and place the knee on the floor. Arch the back backward. lift your chin and look up.

5. Retaining the breath, bring the front leg back and support your weight and toes. Now you are in plank position.

on hands

6. Exhale, lower your knees. Touch the floor with your knees, chest and chin, keeping your hips up and your toes curled under. Bend the elbows and press both palm on the floor beside your torso

7. Inhale, lower your hips down on the floor. Come to Cobra Pose by arching the back backward. Press the both palms to support the torso weight. Look up to the ceiling while opening the chest and shoulders.

8. Exhale , come to Downward-Facing Dog Pose. Curl your toes under, raise your hips and pivot into an inverted Vshape. Try to push your heels and head down and keep your shoulders back.

9. Inhale and step the left or right foot forward and place it between your hands. Rest the other knee on the floor and look up, as in step4.

10. Exhale and bring the other leg forward. Bend down from the waist, keeping your palms as in position 3.

11. Inhale, stretch your arms forward, then up and swing back over your head and arch the back slowly from the waist, as in step 2

12. Exhale and slowly return to upright position.

Half Moon Pose strengthens the abdominal muscles, ankles balance, increasing the flexibility of the spine, hamstrings and pose is usually performed at the beginning of the practice.

and thighs. It improves opens up the hip. This

1. Improve balance.

2. Relieves lower back pain. 3. Strengthens abdominal muscles, ankles and thighs. 4. Stretches arms and shoulders. 5. Stretches spine, side and flank muscles.

1. Stand in mountain pose. Then press the hands together in salutation at the chest. Gradually bring the hands over your head until your arms are stretched.

2. Inhale, lean your torso from your waist to the left side as much as possible. Keep your arms, spine and legs stretched. Stay in this position for 10 breath rounds and then exhale, return to step 1. Do the same with your right side.

xtended Side Angle Pose can be performed after the warrior pose. It opens the side of the body energizing the body and strengthening the legs.

1.Stretches the groins, spine, waist, chest and lungs, and shoulders.

2.Strengthens and stretches the legs, knees, and ankles. 3.Stimulates abdominal organs.

Stand in mountain pose. Then exhale and apart your legs 3-4 feet.

1. Turn your right foot to the right and turn your left foot slightly to the right. Inhale and bend your right knee until your right tight parallel to the floor. Stretch your left leg. Turn your torso to the right and gradually raise the arms up. Keep your spine and your arms straight and exhale

2. Inhale and slowly lower your right arm down until the right palm placing on the floor. Exhale and extend your left arm up adjacent to the left ear. Keep your left arm and left leg straight forming the same line. position for 5Look at the right fingers and stay in the 10 breathes.

1. Benefits all vertebral joints.

2. Improves poise. 3. Tones and strengthens legs. 4. Opens the chest. 5. Opens the shoulders.

1. Stand in mountain pose (Tadansana). Bend the right leg backward grasping the left foot with your left hand while stretching the right arm up.

2. Inhale and extend the left thigh behind you and parallel to the floor. While you bend the knee, press the head of your right thigh bone back,

deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.

3. Stretch your right arm forward, in front of your torso, parallel to the floor. Remain in the position for a minute or as long as you feel comfortable. For the variation with the hands is to sweep your right hand around behind your back and catch hold of the inner left foot. Then sweep the left hand back and grab the outside of the left foot. This second variation will increase the lift of your chest and the stretch of your shoulders. Gate Pose is a side bend which is very abdominals, improving circulation and the spine. useful for toning the increasing the flexibility of

1.Stretches the sides of the body,

hamstrings and spine.

2.Opens the shoulders. 3.Stimulates abdominal organs and lungs. 4.Increases the flexibility of the side body and spine.

1. Stand on your knee. Then stretch the right leg out to the right with the foot facing down. Raise your right arm up to the ceiling adjacent to the ear. Put down your left arm to the left and hold the left leg.

2.Inhale and slowly bend your torso and right arm to the left. If possible, keep the raised arm adjacent to your ear. Look at the ceiling. Hold the position for 5 -10 breathes and return to step1.

ga Tree Pose (Vrksasana) develops balance and stability, and strengthens the legs and feet. It also increases flexibility in the hips and knees.

1. Strengthens thighs, calves, ankles, and spine.

2. Stretches the groins and inner thighs, chest and shoulders. 3. Improves sense of balance. 4. Relieves sciatica and reduces flat feet.

1. Stand in Mountain Pose (Tadasana). Then draw your left foot up and place the sole on the right tight. Balancing on the right foot and gradually bring your both arms up. Joining the both hands together in.position.

2. Inhale and raise both arms over the head with both hands joining together Try to keep the elbows straight. Look at a fixed point in front of you.

3. Separate both hands apart, slightly wider than your shoulders width. Stay for 30 seconds to 1 minute. Exhale and step back to mountain pose. Repeat to step 1 with the right foot.

Yoga Eagle Pose improves your balance and stretches your upper back, shoulders and outer thighs. It stretches and tones muscles of the leg and can help relieve cramps of the legs.

1. Strengthens legs.

2. Improves balance. 3. Stretches the shoulders. 4. Relieves cramps of the legs.

1. Stand in Mountain Pose. Then draw your left foot upward while bending the right knee and bind the left foot around your right leg. Your left thigh rests on the right thigh. Also, bind your arms left over right. Let your fingers point to the ceiling. Breath in and out deeply. Stay in this position for 5-10 breath rounds or as long as comfortable. Then do the same with the right leg.

Kurmasana is called yoga turtle pose as it imitates a turtle pulling its head into its shell. It is a useful posture to reduce your fat in your belly and hips.

1. Strong stretch for hips, groin, and low back. 2. Cleanses internal organs. 3. Tones the spine. 4. Reduces your fat in your belly and hips.

1. Begin with sitting position with stretched back. Bend your knees and bring the soles of your feet together in front of you.

2. Slide the right arm underneath the right calf and do the same for the left side. Slide the arms as far as possible under the calves. Your palms will face downwards. Then bend your torso forward. Slide the right arm underneath the right leg. The action of pressing your legs more and more straight will cause your torso to move closer to the floor.