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. oreover, 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 "i#e any other muscles, the eye muscles also need exercise to be healthy and strong. $y moving the eyes in every direction, without turning your head at all, these %ive Yoga Eye Exercises will strengthen the eye muscles, help prevent eyestrain, and improve eyesight. &ec# Exercises any people hold tension in their nec#s and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. "earn some &ec# Exercises in this section. 'houlder "ifts any people hold tension in their nec#s and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. (his section covers the steps on how to practice 'houlder "ifts. 'houlder 'tretches as your entire upper bac#. Practice them daily for several wee#s and notice the changes. "earn some basic stretches for the shoulders in this section. )at Pose *$idalasana+ (he )at Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath.

'houlder 'tretches are great in relieving stress and tension on your shoulders, as we

TEP 1: "ie on the Yoga

at. STEP 2: $end your right leg, your #nee close to your chest.

STEP 3: ,old the sole of your right foot with both hands.

STEP 4:

ove the #nee to the side of your chest,

positioning the right heel directly above the right #nee. Pull downward with your hands, attempting to touch the right #nee to the floor. -eep your sacrum flat and the left leg energi.ed/ do not tip sideways in your attempt to touch the floor. your hands and round your chest. ove your shoulders toward the floor as you pull with

TEP 1: 0aise the left leg, clasp it with both hands and pull it towards you, #eeping your head down.

STEP 2: Extend your right arm to your right side. 'traighten your left arm while holding your left leg.

STEP 3: $ring your leg to the left. Your arms should form a single straight line.

STEP 1: "ie on the Yoga bend your right #nee.

at and

STEP 2: 0aise your left leg.

STEP 3: )lasp your left foot with both hands. If you cannot reach your foot, use a belt or Yoga 'trap to span the gap, or clasp your an#le, calf, or thigh. %irmly 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. )ontinue pressing the sacrum firmly down, #eep 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.

STEP 1: "ie flat on your bac#, arms on your sides.

"ower it as you exhale. STEP 4: 1s you inhale.)orpse Pose *'avasana+ Even relaxation can bring out the best in yous 2 but ma#e sure you do it properly. . #eeping your head down. Yoga Exercise . (a#e a few breaths. "ower your head as you exhale. raise the right leg as high as possible.STEP 2: 1s you inhale. (a#e a few breaths. (he )orpse Pose or 'avasana may loo# li#e a simple relaxing pose that is done in between or after an 1sana. Perform three times. STEP 3: 0epeat with the left leg. raise the right leg then clasp it with both hands and pull it towards you. STEP 5: 0aise your chin to your shin and hold for one deep breath.

Push yourself in a sitting position. It will also improve one4s mental concentration. your legs down and away from your pelvis. slightly separated from the body. -eep your arms on your side. indigestion. 9. $reathe deeply and slowly from your abdomen. 0otate the spine by turning your head from side to side to center it. bend your #nees. 7.. push yourself onto one side. (his exercise. STEP 1: "ie on your bac# with your #nees bent. will stimulate blood circulation and will lessen or relieve fatigue. your shoulders down and away from your nec#. :sing your legs. and then let them fall gently out to the sides. diabetes.old the pose for several minutes. . "et your arms fall alongside your body. nervousness. 6. as though someone is pulling your head away from your feet. (hen start stretching yourself out. 7. a#e your mind still and concentrate 1fter doing the pose. palms facing upwards. . on your breath or the body. 5. feet together. . if done correctly. 8. constipation. and insomnia. 0otate your legs in and out.but this exercise re3uires a lot of concentration and will develop through continued practice. asthma. palms on the floor. 3.

STEP 1: 'tart on your hands and #nees. li#e a chair. #eeping your feet and palms flat on the floor.ave your fingers fully spread with the middle fingers pointing straight . Position your hands directly beneath your shoulders and your #nees directly beneath the hips. If practiced. 'etu $andhasana tones the system by its effects on the spinal column. . or anything to support your bac# or your legs as you stretch.STEP 2: "ift the hips towards the ceiling. You can use props in doing this posture. pillow. STEP 3: aintain your position in 'tep 6 and move your arms over your head.

ontal and flat. create a line of energy through each arm by pressing downward into your hands and lifting your shoulders. <a. <o bac# and forth li#e this several times to ma#e sure you understand the movement.e at the floor. STEP 3: When you are ready to begin. your spine will be at full extension. and gently contracting the buttoc#s.ahead. Press firmly downward with your hands in order to stay lifted out of the shoulders. tuc#ing the tailbone *coccyx+ down and under. >o this by gently pulling the abdominal muscles bac#ward toward the spine. a#e your bac# hori. 1s you exhale. with both the front and bac# sides e3ually long. <a. (his is your =neutral= position. turn your hips into =)at (ilt=. When your pelvis is in neutral. breathe in deeply. and lift the middle of your bac# toward the ceiling. rounding your spine upward. Instead. do not sag into your shoulders.e at the floor . STEP 2: 1s you wait for the inner cue. )url your head inward.

STEP 4: 1s you inhale.)obra Pose *$hu?angasana+ (he )obra Pose is a great exercise for people with lower bac# aches. enlarges the chest. (his posture is not advised to people with recent in?uries on their bac#. and it helps relieve stress. improve circulation of blood to the brain. improve breathing. and re?uvenate the entire body. arms or shoulders. reversing the tilt of your pelvis. People with high blood pressure must consult their doctors firs Yoga Exercise . You can also improve by bending the elbows and lowering the forearms to the floor.between your #nees. (his posture decreases stiffness in the lower bac#. >o this by releasing the grip of the buttoc#s. (his 1sana is also good to combat menstrual irregularities. and curving your spine into a smoothly arched bac#bend. "earn how to perform the )obra Pose in this section . turn your hips into >og (ilt. hips. (his posture can remove fatigue. and strengthens the arms and shoulders.

ove your belly further bac#ward as if someone is pulling your arms. 'tretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. put your hands and arms next to your chest on the mat without losing the bend.STEP 1: "ie on your belly. "et your weight rest on your chest. STEP 3: (he head falls a little bac#wards towards your bac# and the bac#ward movement proceeds from the nec# and the chin. loo# upwards and stretch your hands bac#wards. while your head rests on your lower arms. 0elax your lower bac# and bear your weight with your arms. STEP 2: 0aise your forehead. STEP 4: If you cannot raise your chest any further. (he weight is more and more shifted towards the belly and the lower bac# does the real wor#. >o this in a relaxed way instead of using force. . ove your chest further upwards with every breathing out. You can tilt your head bac#. (he shoulders are broad in front and the shoulder blades remain low. STEP 5: (he buttoc# muscles remain relaxed during the exercise.

indi. (he %ish Pose orMatsyasana in . and . >oing the %ish Pose also relieves the stiffness of your nec# and shoulder muscles and corrects any tendency of having rounded shoulders.indu <od @ishnu. . the %ish. @ishnu assumed this form to save the world from the %lood. you now compress them as you arch your bac#. is the counterpose to the 'houlder 'tand and must always be practiced after it.Yoga Exercise .%ish Pose * atsyasana+ Matsya.aving stretched the nec# and upper spine in the 'houlder 'tand. tones the nerves of the nec# and bac#. Plough or $ridge.olding thisYoga Pose exercises the chest. was one of the incarnations of the . .

. lift your head and place it gently bac# down. but your weight should rest on your elbows. increasing your lung capacity and aids in deep breathing. Exhale. $reathe deeply while in the position. STEP 2:Pressing down on your elbows. underneath your thighs. >rop your head bac# so that the top of your head is on the floor. inhale and arch your bac#. STEP 1: "ie down on your bac# with your legs straight and your feet together. Performing the %ish Pose also expands the rib cage fully. palms down. Place your hands. #eeping your legs and lower torso relaxed.ensures that the thyroid and parathyroid glands obtain the maximum benefits from the 'houlder 'tand. You should remain in this Yoga Posture for at least half the amount of time you spent in the 'houlder 'tand in order to balance the stretch. (o come out of the pose.

"earn how to assume the "ocust Pose in this section STEP 1: "ie on your stomach with your arms alongside your body. relieves stress. Yoga Exercise .then release the arms. . palms facing up. (a#e note! avoid doing this pose if you have chronic bac# in?ury."ocust Pose *'alabhasana+ (he "ocust Pose strengthens the abdominal muscles as well as the legs and arms. and improves posture. Your forehead rests on the floor.

somewhat turned inside.STEP 2: <ently lift your head. -eep your arms parallel to the floor. on the mat.owever. Pull in your legs and put your feet. and arms. In this exercise the front part of the body is stretched and STEP 1: "ie on your bac# on your Yoga at. upper torso.Wheel Pose *:rdhva >hanurasan(his exercise strengthens the power of your legs. do not pull them further apart than the distance of one hip end to the other. arms and wrists and ma#es your bac# and spinal column supple and flexible. . . You will be resting on your abdomen and lower ribs. STEP 4: "ift your legs. STEP 3: "ift your head. Yoga Exercise . 'tay on this position for about a minute.

your fingers placed toward your shoulders. relax the shoulders and try to #eep the angle of your wrists and hands AB degrees. you try to achieve the bending through the entire bac# and not ?ust through a few vertebrae. "oo# at the floor. and every time you exhale. try to bend the upper bac# further and further. STEP 3: "ift your hips.STEP 2: ove your hands towards your head and spread your palms on the floor beside your head. <et bac# 3uietly and repeat the exercise a number of times. . 1side from that. (he arms are slightly bent inwards. "et your head fall bac#wards. -eep the #nees together. stretch the legs without tightening the buttoc#s. (he bending is brought about by with strength from your legs and with force from your arms. STEP 5: 'tand on your feet and stretch out your arms until you have assumed the complete bridge position. STEP 4: -eep your feet and #nees parallel as you push yourself up until you stand on the ground with the crown of your head. with your head still on the Yoga at.

STEP 1: "ie on your stomach. arms on your sides. and palms facing upward. .es the entire spinal column.$ow Yoga Pose *>hanurasana+ (his exercise expands the chest. mobili.Yoga Exercise . (he $ow Pose is a good exercise to improve posture and strengthen the bac# muscles. and can be a welcome change to the usual movement of your body.

When you ma#e progress and are finally able to stand loose from the wall. this 1sana helps improve your coordination and sense of balance.STEP 2: $end your #nees.and 'tand. STEP 3: 0each bac# with your arms and grasp your an#les. . this exercise will give you a great mental reviver.andstand *1dho u#ha @r#sasana+ In doing a .. $ring your heels near your buttoc#s. "et your weight rest on your stomach and not on your pelvis. you relax your chest and build power in your arms and wrists. STEP 4: 0aise your #nees further by pulling your an#les with your hands. 1side from that. If you like you can end this exercise by letting go of your legs ithout letting the! !o"e to ards the floor and building u# so!e extra strength by $floating$ o"er your %oga &at' Yoga Exercise . )ontinue breathing regularly and try to increase the stretching in the chest and the bac#ward bend for a relaxed body and mind.

STEP 2: $end your #nees and draw them closer to your arms. "et your lower bac# continue the movement. STEP 4: 'wing one leg up. . STEP 3: 'upport yourself on your lower arms and wal# or hop inwards until you have your bac# straight.STEP 1: 'tart this exercise by doing a (o n ard )acing (og Pose first. (he pelvis then follows and your other leg moves upwards.

and it will re3uire less strength and energy. .and 'tand.alasana+ 1 lot people complain about stiffness on the nec# and lower bac# as a result of stress and wrong posture.Plough Pose *.STEP 5: $ring both feet together and loo# at your focal point. the exercise will feel more relaxed. Yoga Exercise . you stretch the nec# and the lower bac# muscles. In a . whereas it is particularly important to build up a well balanced alignment in this exercise. which helps you to maintain your balance. it is easier to maintain your balance. (ry to #eep the center of gravity between your shoulder blades in the upper bac# and not in your lower bac#. many people compensate stiffness in the upper bac# by letting the center of gravity fall on the lower bac#. 1t the same time you achieve a new structure in your bac#. When you stand well-aligned. In the Plough Pose.

. STEP 2: Your shoulders should lie on the edge and your head rests on the mat. (he Plough is also good for your digestion and it strengthens the #idneys. the liver and the gall bladder STEP 1: "ie down with your bac# on a Yoga at. lift your bac# and move your legs further beyond your head. STEP 3: "ift your hips off the floor and bring your legs up. ove your hands toward your bac#. STEP 5: 'traighten your spine and #eep your bac# straight. Your legs are drawn in and still stand on the mat. over and beyond your head.1s a result of the way you place the nec# and the legs you get hardly any chance to compensate stiffness in the nec# or lower bac#! something that easily happens in other positions. STEP 4: 1t this point.

(ry to relax the shoulders and the nec# muscles through your breathing. bac# to the mat. the pressure in the heart area gets too big or your ?aw is pinched off. vertebra by vertebra. put them at a somewhat wider distance from each other. 'lowly bring your legs. Yoga Exercise .STEP *: Place your arms against your upper bac# and try to place your hands as near as possible to the shoulder blades. (he .'houlder 'tand *'arvangasana+ (he 'houlder 'tand stimulates and re?uvenates your entire body. you should wal# bac#wards a little with your legs. you build up both power and a new structure in your bac# and you relax tension in well-#nown stress areas li#e the nec# and the lower bac#. (ry to place your elbows at shoulder-width. $y stretching your bac# and through relaxation in the muscles and through your position the legs slowly move further and further bac#wards. If you cannot do this. one by one. If your breathing feels oppressed. stretch your arms lengthwise away from you and slowly roll off your bac# downwards. In this exercise.

STEP 2: Your shoulders should lie on the edge and your head rests on the mat. the chest and shoulders can move more freely and the bac# gets straighter.muscles of your lower bac# get stronger. shoulders. STEP 4: 1t this point. (he 'houlder 'tand also stimulates the thyroid gland and is good for blood circulation in the chest. over and beyond your head. Your legs are drawn in and still stand on the mat. STEP 3: "ift your hips off the floor and bring your legs up. upper bac# and the nec#. STEP 5: 'traighten your spine and #eep your bac# straight. lift your bac# and move your legs further beyond your head. . STEP 1: "ie down with your bac# on a Yoga at. ove your hands toward your bac#.

If you want.: "ift up your legs. put them at a somewhat wider distance from each other. 1 slight bending of the legs sees to it that the bac# remains straight and that the dynamism from the sacrum and the hip is maintained. this re3uires more power of the muscles of the lower bac#. you can use a belt to #eep the arms together. 0est your weight on the bac# side of the shoulders. >ivide the weight of your legs between the hands and the shoulders. one at a time. and see to it that the pelvis is placed straight over your bac# and your hands. 1t the same time. You will get a force upwards coming from the seventh nec#-vertebra. STEP +: Push your bac# upwards with your hands. STEP . If you cannot do this. :se your hands to push the bac# forward with the result that it gets narrower and straighter and there is an increased pressure on your shoulders. $uild up strength in the upper lower bac# and give space to your chest and shoulder muscles. 'ee to it that you do not bend the upper bac# and the chest.STEP *: Place your arms against your upper bac# and try to place your hands as near as possible to the shoulder blades. . Your legs are placed a little forward. (ry to place your elbows at shoulder-width.

you build up power and structure in both the nec# and the upper bac# and at the same time. we not only relax the muscles but we also build up strength. (ry to increase the right dynamism through the angle of the legs and via the hands. try placing your arms a little lower in the direction of the shoulder blades on your bac#. STEP -: 1fter some time. standing in good alignment with your body upside down also has a calming effect on your thin#ing .ead 'tand *'irshasana+ >uring the practice of Yoga exercises. stretch out your arms *lengthwise+. one by one. In . Yoga Exercise .ead 'tand. structure and stability in the right spots.. you train your arm muscles and coordination. 'lowly bring your legs bac# to the mat.Wait until your shoulders start to relax more. away from you and slowly roll your bac# downward. $reathe in and out 3uietly and try to find your balance. "i#ewise. 'ee to it that the elbows do not stand too far apart.

STEP 3: 'upport yourself on your lower arms and wal# inwards until you have your bac# straight. (here is hardly any weight on your elbows and as much weight as possible on your crown. "et your upper bac# sin# down and stretch your nec# out from the crown. . (wine your hands together and #eep some distance between the hand palms as if you are holding a tennis ball in the basin of both hands. (ry to let your upper arms =interloc#= with the shoulder blades so that they support the shoulders.STEP 1: 'tand on your #nees on your Yoga at. Push your wrists against the floor. 0aise your #nees. STEP 4: 'tep in with one leg and bring your crown to the floor and ?ump up one leg at a time.ead 'tand. STEP 2: (he shoulders will form the basis of the .

chest and your legs in such a way that your upper bac# does not form a bump and your nec# does not get sun#en. see to it that you do not let the center of gravity fall in your lower bac# instead of your upper bac# with the result that you clench the muscles of your lower bac#. 1lso. especially liver. spleen. Yoga Exercise . and intestines.STEP 5: 'tand perpendicular on your head and try to place your hips. $reathe in and out 3uietly and try to get completely still and experience the exercise in a meditative way. It tones and massages the abdominal area.'age (wist * arichyasana+ (he 'age (wist is an important 1sana to strengthen the bac#. STEP *: %ocus on a point in front of you. It also relieves lower bac# pain caused by muscular tension .

positioning the #nee in the croo# of the right elbow.STEP 1: 'it on the floor with both legs straight in front of you. STEP 2: $end your left leg towards your chest. -eep your bac# straight all throughout the pose. STEP 4: )lasp your hands.)rane Pose *$a#asana+ . Wrap your right arm around the left #nee. STEP 3: 0otate your torso toward your left #nee. Yoga Exercise .

$y doing this 1sana, your bac# becomes stretched in its entire length. With that, your arms, ?oints and shoulders are strengthened and you develop your sense of balance, coordination and concentration. STEP 1: Put your hands flat on the ground. "ift your heels and shift your weight to your hands.

STEP 2: "ift your feet and #eep your balance on your hands. (ry stretching your bac# in order to #eep your chest free. $reathe in and out 3uietly and concentrate on a spot in front of you. 1s you progress, try to #eep up this exercise longer and longer and to wor# out the stretching of the bac# further and further.

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

Yoga Exercise - Wind 0elieving Pose *Pavanmu#tasana+

You may not be aware that a Yoga Exercise can relieve even the unwanted gases from your body. In the Wind 0elieving Yoga Pose, the excess gas would be removed from the stomach and intestines, thus improving the digestive system. (his Yoga Pose will also tone and stretch your lower bac#. STEP 1: "ie on the Yoga at.

STEP 2: 0aise your left #nee.

STEP 3: Wrap your hands around your left #nee.

STEP 4: 0aise your head towards your #nee. $reathe, release. 0epeat with the right leg. You can also do the roc#ing motion slowly with rhythm.

Yoga Exercise - >ouble "eg 0aise

(his simple Yoga Exercise prepares your body for the other Yoga 1sanas. It strengthens the abdominal and lower bac# muscles and is often used to come up into the ,ead 'tand. Performing the >ouble "eg 0aise trims the waist and the thighs. If your muscles are wea#, you may find yourself arching your lower bac# or using your shoulders to help lift your legs. (o get the most benefit from this Yoga Posture, ma#e sure that the full length of your bac# is resting on the floor and your shoulders and nec# are relaxed STEP 1: "ie flat on the floor.

STEP 2: 1s you inhale, raise both legs, #eeping your #nees straight and your buttoc#s on the floor.

STEP 3: Exhale and lower your legs. 0epeat ten times. a#e sure that your lower bac# remains flat on the floor while you bring the legs down to avoid any spinal in?ury.

$e sure to #eep your lower bac# and buttoc#s on the floor. Cnce you can perform the >ouble "eg 0aise without strain, lower your legs as slowly as possible and #eep your feet an inch or so off the floor between raises to ma#e your muscles wor# harder.

Yoga Exercise - ,alf 'pinal (wist *1rdha

atsyendrasana+

(he 'pinal (wist Yoga Pose, which ta#es its 'ans#rit name from the great Yogic 'age atsyendra, is one of the few Yoga Poses in the $asic 'ession that ost bend the spinal column either bac#ward or forward, but rotates the spine.

to become truly flexible it must be twisted laterally as well. (he movement also tones the spinal nerves and ligaments, and improves digestion. -eep your spine erect and your shoulders leveled in the position. $reathe steadily. (wist a little more each time you exhale. (wist first to the left, as below, then repeat the STEP 1: -neel and sit on your feet with your heels pointing outward.

STEP 2: (hen sit to the right of your feet, as illustrated.

STEP 3: "ift your left leg over your right, placing the foot against the outside of the right #nee. $ring your right heel in close to your buttoc#s. -eep the spine erect.

and twist around to the left. "oo# over the left shoulder. (he . atsyendrasana prepares the body for the full Yoga Posture. placing your left hand on the floor behind you.STEP 4: 'tretch your arms out to the sides at shoulder level. It is advisable to practice this pose under the supervision of a . STEP 5: &ow bring the right arm down on the outside of the left #nee and hold your left foot with your right hand. 1s you exhale.alf-'pinal (wist or 1rdha Yoga instructor. twist as far as possible to the left.

Yoga Exercise . (he $oat Pose is a great stress reliever and also improves digestion STEP 1: 'it down on your Yoga at. prostate and intestine problems. Pull in your legs and grab your upper legs on the bac# side below the #nees. the legs and the lower bac#. (ilt your upper body bac#wards so that your lower bac# carries your weight and the entire upper bac# is aligned in a straight perpendicular line. thyroid.%ull $oat Pose *Paripurna &avasana+ (his exercise strengthens the belly muscles. STEP 2: 'lightly pull your legs with your arms to maintain the posture. . STEP 3: Extend your arms forward and parallel to the floor. It is also beneficial to those with #idney.

Duietly breathe in and out through your belly and try to maintain your relaxation during your efforts. . you can reduce the stretching power of your arms without changing the position. Your lower bac# is important in this exercise. You should therefore see to it that both your bac# *upper and lower+ remains straight. 'ee to it that your bac# remains straight.STEP 4: 'tretch your legs and feet together. Ctherwise. this can affect your breathing. When you find the position easy. Eventually bring your arms along the body parallel to the floor and focus on a particular spot for your balance.

alasana also offers a nice moment of rest for the legs during intense Yoga sessions STEP 1: $ring your feet together and assume a s3uatting position. STEP 3: If your bac# has the right dynamism. STEP 2: "engthen your bac# by stretching your arms forward and bow your head. (ry to find your balance in such a way that there is a stretching towards the pelvis and the upper bac# is stretched lengthwise as a result of the fact that the bac# is stretched towards the floor. If you lose any of these stretches. (his means that you hardly rest on your arms. your heels . the bac#.Yoga Exercise . You can regain this subtle balance by changing the height of your heels above the ground.<arland Pose or '3uatting * alasana+ (his 1sana ma#es the an#les more supple and provides a good stretch to the bac# of the lower legs. it feels as if you can lift your fingers from the ground. (urn your #nees outside. 1s your an#les and your bac# begin to relax more. it means that your position is not well-balanced. and the nec# muscles.

When your lower bac# loses its supportive function. (he lengthening of the body focuses particularly on the front part of the body *chest+. the upper bac# and the chest will sin# down and the sensation of relaxation will be lost.will move more and more towards the ground. (ry not to lose the dynamism and supportive power of the lower bac# at all times. . Duietly steer you breath to the stiff parts of your body and let the relaxation do the wor#.

palms facing upward. It also helps relieve stress and fatigue. STEP 2: Place your forehead on the floor. It is a resting pose that can be done to precede or follow any pose. Your #nees should be separated. .oga Exercise . and calms the brain. then bring your arms around and to your sides. about the width of your hips. Placing a Yoga $olster or thic#ly folded Yoga $lan#et between the bac# of your thighs and calves will definitely ma#e you feel more comfortable.e the circulation after the . you need to observe caution in practicing the )hild Pose when you are suffering from STEP 1: -neel and sit on your feet with your heels pointing outward. .owever. you may try using Yoga Props.)hild Pose (he )hild Pose is a relaxation pose which is used to normali. thighs and an#les gently. If you experience any difficulty doing the )hild Pose.ead 'tand and to give a counter stretch to the spine after the bac#ward bends. Performing the )hild Pose stretches the hips. STEP 3: 0est your forehead on the floor. then swing your arms forward.

an#les or feet and continue stretching. it directs your attention inward. Everytime you exhale. STEP 1: 'it down with your legs stretched. "ightly pull your legs. you should bend further towards your legs without losing the length in your bac# . the bac#. move your hands to your lower legs.Yoga Exercise . stretch your crown upward and try not to lose the supporting dynamism of the lower bac#. 'tretch your lower bac# and raise your arms. 1t the same time. an#les or feet. 'ee to it that your legs do not move or tilt. STEP 2: 'lowly bend forward. (he legs lie side by side and the toes point upwards. 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. $reathe in and out across the entire length of your spinal column deeply and in a relaxed way. -eep your shoulders down.'eated %orward $end *Paschimothanasana+ (his forward bend gives a complete stretching to the nec#. "oo# forward. and #eep the chest and your breathing free. lengthen your bac#. STEP 3: (he moment you notice that you can only bend further by bending the lower bac#. the hamstrings and calves.

Try to relax as you #erfor! this for ard bend and do not #ull your feet forcibly' . STEP 5: 'lowly raise your upper body. When you lose the dynamism in the lower bac#.hen you #ull too hard/ the body hardens itself/ your thinking and breathing beco!e un0uiet and you run a risk of in1uring yourself' . ?ust li#e your original position. STEP *: 'it straight up again.and the dynamism in the lower bac#. you will notice that you lose a ma?or part of the stretching and you will have a hard time breathing. -eep your legs lying side by side and the toes pointing upwards. STEP 4: 'tretch out your arms forward.

Your footEs outer edge should reach your hipEs crease. and #eeping or developing a good posture STEP 1: With your palms down. STEP 2: . increasing awareness and attentiveness.Yoga Exercise .old your right foot with your hands and put it over your left thigh until it reaches the groin. . (his Yoga Pose has a lot of benefits such as giving a relaxing effect.old your right #nee using your right hand while the other hand clasps your right foot. sit on the floor with your legs fully stretched."otus Yoga Pose *Padmasana+ (he "otus Pose or Padmasana in 'ans#rit re3uires crossing the legs while maintaining a straight bac#. stimulating body parts and processes. STEP 3: . ma#ing it ideal for editation and concentration.

STEP 5: You have now achieved a full "otus 1sana.ing or put them down which helps in grounding yourself. hold your left foot with both hands.STEP 4: While your right foot is firmly placed over your left thigh. Your footEs outer edge should also reach your hipEs crease. 2eginners are reco!!ended to begin doing 3alf 4otus first before #roceeding ith the full 4otus 5sana' 6nce you are already a regular #ractitioner of this 5sana/ you can try alking using the #al!s of your hand hile both feet are #erfectly crossed' . Place your left foot over your right thigh. You can have your palms positioned upward. which is energi.

. or if you feel any pain in your #nees. :se this support until you experience a feeling of ease *this may ta#e several months+. you will be able to sit between your feet with no discomfort with your buttoc#s firmly on the ground. and twists STEP 1: 'tart with your hands and #nees on the floor as in the 7at Pose. (he internal rotation of the upper legs and #nees is opposite to the movement involved in the "otus Pose/ as such. and an#les in preparation for the "otus Pose and acts as a mild counterpose. STEP 2: 'it between your feet by first supporting yourself with your hands and then slowly lowering your hips to the floor. also excellent for editation. )hec# that your feet are pointing directly bac#ward. .ero Pose is also the starting Yoga position for several forward bends. and separate your feet until they are slightly wider than your hips. it both loosens the hips.oga Exercise . not turning in or out.. elevate your hips by placing a folded%oga 2lanket or Fafu *Fen pillow+ beneath you. (he .ave your #nees hip-width apart so the thighs are parallel with one another. Eventually. If you are unable to sit comfortably. bac#ward bends.ero Pose is one of the basic 'eated Postures. #nees.ero Pose *@irasana+ (he .

Elevate and free your chest.STEP 3: 'it tall. 'it 3uietly for at least a minute. relax the shoulders bac# and down away from your ears. 0est your hands in your lap. You are now on the tips of the sitting bones. your pelvis ma#ing a ninety-degree angle with the thighs. (hen draw the abdomen bac#ward toward the spine and delicately ad?ust your hips toward cat tilt to establish neutral alignment of your center. then lift or lower your chin until your head feels perfectly balanced. on your thighs. or on your an#les. then close your eyes. and tilting the pelvis slightly forward so you are positioned on the frontal edge of each sitting bone. weightless on top of the spine. )ounteract the tendency to slump by ad?usting the buttoc# muscles sideways and bac# with your hands. .

With this pose. resulting to a very calming and yet energi. then lift your hips and scoot forward to your comfortable maximum. Establish the leg lines first. the hamstrings and adductors are being stretched. With this posture. Press the bac# of each thigh firmly down into the floor. the pose stretches their hamstrings and reduces sciatic pain STEP 1: 'it on the floor with your legs spread wide. then spread your toes and press outward through the ball of each foot.ing activity. 1s for men. one hand on the floor behind you. STEP 3: 'it tall. $e on the center of the bac# of each heel. (urn the legs in or out until the #neecaps face the ceiling and the inner edges of your feet are vertical.'pread "eg %orward %old *:pavista -onasana+ Written by! aya!!ie Cne of the basic Yoga Exercises is the 'pread "eg %orward %old or :pavista -onasana.Yoga Exercise . (hen use your hands to pull the buttoc# flesh bac#ward so your sitting bones can merge with the floor. extending the heels away from you. . STEP 2: Place one hand on the floor in front of you. women find it relieving and beneficial during their menstruation period.

. 'nuggle your palms into the floor. %irst. tugging gently downward with the shoulder blades. and then bring the navel bac#ward toward the spine. (his will help propel you forward into the pose. move the shoulders bac#ward. In doing this #osture/ kno your li!itations in order not to hurt the legs/ ha!strings or torso' 7onsult your doctor before #racticing this #ose' Yoga Exercise .STEP 4: 1lign your torso and elongate your core. (hen wriggle the buttoc#s bac#ward and position yourself on the frontal edge of the sitting bones. $ring your palms together in &amaste. in dog tilt. bring your lower bac# forward into your body so your spine is erected.ave your hands shoulder-width apart and your fingers spread. STEP 5: "ean forward and place your hands on the floor. not rounded.'un 'alutation *'urya &amas#ar+ . prayer position. (hen lift your chest upward away from the pelvis.

also #nown as Salute to the Sun and 'urya &amas#ar. . raise your arms overhead. $ring your palms together in prayer position. #eeping your palms together. 'o ta#e your yoga accessories and learn how to perform the %oga Sun Salutation Pose with the help of our animation and easy-to-follow steps STEP 1: 'tand on your yoga !ats and start with the %oga &ountain Pose.(he 'un 'alutation Pose. STEP 2: 1s you inhale. Exhale. STEP 3: Exhale and then bend forward until your hands touch your feet. (his pose also warms up the body and tones the abdominal muscles. is a flowing series of 56 poses which help improve strength and flexibility of the muscles and spinal column.

STEP 4: 1s you inhale. -eep your spine and legs in a straight line and support your weight on hands and feet. your chest and then your forehead. step the right leg bac#. stretch forward and bend bac#. . STEP *: 0etaining the breath. STEP 5: Exhaling. STEP +: Inhaling. lower your #nees. step the left leg bac# into plan# position. #eeping your hips up and toes curled under. arch bac# and lift your chin. -eep your arms straight.

STEP 2: 'lightly bend your right #nee then move a bit forward. .STEP . and improves balance and strength.alf oon Pose *1rdha )handrasana+ (he .alf oon Pose *1rdha )handrasana+ is a 'tanding Pose that targets the legs. and hips. press down into your heels. buttoc#s. . curl your toes under.: Exhaling. STEP 1: 'tart with a Trikonasana. with your left hand resting on your hip. and lift your hips.

STEP 3: ove your right hand forward . "ift your left leg parallel to the floor.a few inches from the toes of your right leg. $ear your weight on the right leg. and STEP 4: Exhale and press your right hand and right heel into the floor for balance. If you are a beginner/ you can try this #ose ith the hel# of a block or a all' %ou can use a block for su##ort hen you find it difficult to reach the floor ith your lo er hand' This #ose can also be done ith your back to . STEP 5: 0aise your left hand. STEP *: "oo# up at your fingers. 'tay in this pose for a few seconds. It should be aligned with your right hand.

. an#les and bac#. Your balance and concentration can also be improved with constant practice. calves.8and leaning against9 a all' Yoga Exercise . It can also increase the flexibility of your hips and groin.(ree Pose *@r#sasana+ (he (ree Pose helps strengthen your thighs. STEP 1: 'tart with the ountain Pose. (his Yoga Pose is recommended for people who have 'ciatica and flat feet.

In the beginning/ you !ay use a back brace against a all to hel# you kee# yourself steady' Peo#le ho are suffering fro! headache/ inso!nia/ lo .STEP 2:1s you exhale. close to the groin area. STEP 5: 0aise your arms overhead. STEP 4: 1s you exhale. place your left foot on the inside part of your right leg. STEP 3: 1s you inhale. palms facing down. it helps to focus your eyes on one point in front of you and #eep on breathing through the belly. (o maintain balance. stretch your arms sideways to form a (. #eeping your palms in prayer position. bring your palms together in prayer position. with the toes pointing downward.

It is also good for toning the abdominal organs and calming the brain. STEP 1: 'tart with the ountain Pose *(adasana+.'tand 'pread "eg %orward %old Practicing the 'tand 'pread "eg %orward %old can strengthen and stretch your inner and bac# legs and your spine.blood and high blood #ressure should take extra caution in doing this #ose' Yoga Exercise . >oing this pose can relieve mild headaches. .

which causes the bac# to be lengthened. Without causing tension in the chin. stretch out your nec#. 'lightly turn your heels outward while you loo# forward.STEP 2: Gump so that your feet are around four feet apart. (he breathing goes through the belly or towards the chest bone. (he chest bone is moved slightly in the direction of the belly. STEP 4: $end your upper body from the hip until halfway parallel to the floor. STEP 3: $ring your hands together in the prayer position against the chest bone. against which the hands have been placed. . People with lower bac# problems should avoid doing the full forward bend. "oo# straight downwards at a spot on the floor. $uild up the exercise 3uietly and remain focused on a correct position of the bac# and the chest. %or beginners. you may use props li#e a folding chair to support your forearms.

and rib cage as it stimulates the liver.'tanding 'ide 'tretch Pose (he 'tanding 'ide 'tretch Yoga Pose may give you the loo# of a tree swayed by wind. . though this pose offers more benefits than ?ust a stretch on your branches. the Yoga Pose will also help realign your spinal column and will aid the lungs to ta#e in more oxygen.Yoga Exercise . and spleen functions. arms. #idney. %urthermore. (his side stretch will increase the flexibility of your spine.

STEP 1: 'tart with the smooth flowing breath. ountain Pose and establish a STEP 2: 1s you inhale. feel free to slightly put your feet apart. raise your left arm. bend your upper body to the right. it will give you a different but wonderful feeling as it bends the muscles and the spine to the side.old for several breaths. . and bring the body bac# to the original position. . Place your right hand on your right hip. If the 'tanding 'ide 'tretch Pose is properly done without forcing the bend. ma#ing a line from your left foot to the fingertips. STEP 3: 1s you exhale. Inhale. 0epeat the pose on the other side. If you feel unstable in the position.

astasana+ 1 variation of the 'tanding %orward $end *:ttanasana+.. . and aids in blood circulation in your head. (a#e note that this pose is not advisable for people who have spinal problems.Yoga Exercise . enhances digestion.ands to %eet *Pada .ands to %eet Pose *Pada . the . strengthens your legs.astasana+ improves flexibility of your spine. "earn how to perform this pose with the help of our animation and steps below.

STEP 3: $end forward until your hands touch your feet. With the pull from the hands. use a slight stretching force to lengthen the body. STEP 2: 1s you inhale. When you have grabbed your an#les or toes. <rasp your toes and breathe deeply in the pose. move your belly to your upper legs and prevent your chest to sin# and lose the supportive power of the lower bac# during the exercise. STEP 4: 'lowly bend further so that your belly is touching your upper legs.STEP 1: 'tart with the ountain Pose. raise your arms above your head. 2e careful: %ou #erfor! this for ard bend through relaxation and not .

It also mobili. which in daily life do not move a lot. .0evolved 'ide 1ngle Pose *Parivrtta Parsva#onasana+ (he combination of stretching and twisting in this 1sana ma#es the spinal column straighter and freer. (he twisting motion trains the nerves and the sinews in the spinal column and improves digestion.through brute force by #ulling your feet ith too !uch #hysical strength' .es parts of the bac# and the hip.hen you #ull too hard/ the body stiffens/ your thinking and breathing beco!e affected and orst of all/ you run a risk of in1uring yourself' Yoga Exercise .

and turn to the right with your upper body. ove your right hand close to your hips. STEP 3: Place both palms in the prayer position. 'traighten your left leg bac#wards. and #neel with your left #nee. . STEP 4: Put some counter pressure with your arm against the #nee. move your shoulder blades bac#wards. STEP 2: $ring your left elbow or left upper arm over your right #nee.STEP 1: (o start off. put your right foot forward. bend your #nee at AB degrees. stretch your bac#. a#e an upward motion out of the lower bac# so that the elbow slightly presses upward against your right #nee and you no longer lean on your leg.

0epeat the exercise on the other side. breathe towards the breast bone and twist from the lower shoulder blade which steers on the twist. 1t this point. (ry to stretch your nec#.u# #oses for ste# 5' .STEP 5: Put your left hand on the floor and align your right arm with your left leg. your right arm and left leg should form a diagonal line. %ou can take ste#s 3/ 4/ and 5 as se#arate exercises' )or beginners or for ar!ing u#/ ste#s 1 to 3 are good enough' 5 !ore ad"anced "ariation is ste# 4 here you can also lift your other knee ithout changing the #osition of your lo er back/ hi#/ and u##er leg' 5s a result/ you ill stand on both legs' It is better to #erfor! ste#s 3 and 4 #ro#erly than to rush into ste# 5 ith less concentration and relaxation' Ste#s 1 to 4 are also great ar!.

but it is in fact an exercise in itself. 'tretch the elbows and relax the upper bac# between the shoulder blades. If you let your an#les sin# nicely to the floor in this 1sana. chest. you stretch the calves at the same time. In Yoga. which gives you the feeling that the arms fall into the shoulder blades. "et your head hang down in a relaxed sort of way. so that your arms and bac# form one line. nec#.Yoga Exercise . STEP 3: 'tretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips bac#wards from the top of your upper legs. . this pose is often used as an exercise in between other exercises.>ownward %acing >og *1dho u#ha 'vanasana+ In the >ownward %acing >og Pose. STEP 2: Exhale and lift your #nees and draw your bac# bac#wards from the pelvis. you build up strength in the upper arms and you give space and opening in the bac#. hips and shoulders. STEP 1: )ome onto the floor on your hands and #nees.

In this 1sana. (a#e your time to wor# out the stretching further and further.'tanding %orward $end *:ttanasana+ . You should not let your chest hang downwards or ma#e your bac# extremely sun#en. (his results in a stretching from two sides of the bac#! a stretching from the pelvis and a stretching from the arms. you will notice that you can 3uietly breathe in and out through the belly. When the bac# and the chest are placed correctly. stretch out your arms.STEP 4: When you have placed your bac# and your legs correctly. Yoga Exercise . the bac# should be lengthened along its entire length.

In this exercise. use a slight stretching force to lengthen the body. ma#ing your breathing . relax your groins. you learn how to rest and relax in case of discomfort and effort. 'tretch downward from your crown and when you have grabbed your an#les. and stiffness from your body. and #eep your weight on the front parts of your heels. you literally stretch stress. Your pelvis moves upward from the bac# until your legs are eventually stretched. STEP 2: $end your #nees. aintain the position of your ove your pelvis. ImportantH If you lose the supportive power of the lower bac# during the exercise. STEP 1: 'tart with the ountain Pose. lower bac# or else your chest will sin#. (ouch the ground or grab your an#les. your chest will sin#. 'tretch your legs everytime you exhale. as well as the leg and calf muscles. ta#ing the bac# as the starting point. 1t the same time. tiredness. and slowly bend forward so that your belly touches your upper legs. :ttanasana also increases the flow of blood to the brain. 1s a result.(his exercise provides you a complete stretch of the upper bac# and lower bac#. support your upper body with a straight lower bac#. you lose a ma?or part of its effect. STEP 3: -eep breathing correctly through your belly and slowly stretch your chest to the #nees without losing the support of your lower bac#.

:nli#e in the :t#atasana I. the body stiffens. the )hair Pose II involves bending the upper body from the hip until it . &ow. When you pull too hard. stand up straight again and ?ump bac# to (adasana. $ear in mind that you perform this forward bend through relaxation and not through force by pulling your feet with physical strength.irregular. Yoga Exercise . your thin#ing and breathing will be affected and worst of all.)hair Pose II *:t#atasana II+ (his is a variation of the )hair Pose or 1w#ward Pose. stretching will not be effective. 1lso. you run a ris# of in?uring yourself.

Without causing tension in the chin. $uild up the exercise 3uietly and remain focused on a correct position of the bac# and the chest. which causes the bac# to be lengthened. STEP 3: $end your upper body from the hip until halfway parallel to the floor.becomes parallel to the floor. You can use our animation as your guide as well as our easy-tounderstand steps. against which the hands have been placed. (he chest bone is moved slightly in the direction of the belly. STEP 2: $ring your hands together in the prayer position against the chest bone. "earn how to perform the )hair Pose II in this section. >o this exercise slowly and correctly to achieve optimum benefits. (his is a good pose to strengthen your lower bac# and improve control. stretch out your nec#. . (he breathing goes through the belly or towards the chest bone. "oo# straight downwards at a spot on the floor. STEP 1: 'tart with the ountain Pose *(adasana+.

straight lower bac# is the foundation of every correct position and is conse3uently important in any Yoga pose.)hair Pose I *:t#atasana I+ 1 strong. you strengthen the . In this exercise.Yoga Exercise .

STEP 2: Inhale and stretch your arms. "et the weight of the upper body sin# into the pelvis. chest. If this is not the case. STEP 3: Exhale and bend your #nees and move your upper body forward at 78 degrees. you create more space in the chest and belly STEP 1: 'tart with the ountain Pose *(adasana+. then stand up straight again. 'ee to it that your lower bac# is straight. and feel if the =groove= is there. bend your body forward. (he chest bone is moved slightly towards the belly. (he breathing is relaxed and goes through the belly or towards the chest bone. . You can do this by letting your hand feel whether there is a =groove= in the middle of the lower bac#. $uild up the exercise 3uietly and remain focused on a correct position of the bac#. relax the calve muscles so that the weight of the body can be most efficiently directed into the ground.lower bac# and the legs and by doing so. and pelvis. lengthen the spine. and be careful not to press the lower ribs to the front.

tiredness and tension in the muscles in your hind legs.Wide-legged %orward $end *Prasarita Padottanasana+ (his is a good stretching exercise that reduces the stiffness. the space disappears from the chest. the movement no longer falls bac# towards the pelvis and it becomes impossible to breathe through the belly correctly. it is essential that the lower bac# has a natural. the muscles of the . it is important to place the lower bac# in the right way. 1t the same time. (his means that before you start building up strength in your lower bac#. Ctherwise. oga Exercise .%or a good position. slight degree of being sun#en.

letting loose. loo# to the ground and stretch from the nec# towards the ground. Place your hands right under your shoulders on the ground and see to it that your lower bac# is straight and still supports your position. your pelvis upward. gravitation and the stretching motion itself and not . 'lightly turn your heels outward while you loo# forward. (he stretching should be the result of relaxation. as it were. STEP 4: Push. If you can do this easily. STEP 2: Gump so that your feet are around four feet apart.bac# and the nec# are thoroughly stretched and you learn to deal with possible stretching aches STEP 1: 'tart with the ountain Pose. STEP 3: $end forward until the upper body stands halfway parallel to the ground. 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.

stand straight up again and then you ?ump bac# to (adasana. your thin#ing and breathing become un3uiet and you run a ris# of in?uring yourself.Warrior Pose III *@irabhadrasana III+ (his is the third and last variation of the Warrior Pose. (ry to maintain the feeling of stretching and giving length to the bac# and the chest at all times in the forward bend. Yoga Poses . and shoulders. "earn how to do the Warrior Pose III in this sectio . When you come bac#. @irabhadrasana III improves your balance and stability and strengthens the an#les. the body stiffens. When the bac# sin#s down the chest and your breathing get oppressed and you lose a ma?or part of the stretching.the result of pulling your hands with force. 0emember that you do this forward bend in a relaxed manner and never through pulling your feet with force. legs. When you pull too hard.

STEP 3: ove your left foot bac#ward. bac#.Warrior Pose II *@irabhadrasana II+ . Your palms should be facing each other. 1t this point. 'lightly lean forward. #eeping your arms parallel to the floor.STEP 1: 'tart with the ountain Pose. #eeping your bac# straight and your arms stretched overhead. and arms should form a diagonal line. Your left foot. Yoga Poses . upper body and arms should be parallel to the floor. STEP 4: "ift your left foot and straighten your right leg simultaneously. STEP 2: 0aise both arms overhead. perpendicular to the floor. your raised leg. <ive length to the entire spine by stretching your arms and your legs. -eep on breathing through the belly and be careful not to bend your lower bac#. (his results in stretching from two sides of the bac#! stretching from the legs and from the arms.

STEP 2: Gump so that your feet are around four feet apart. It is called the Warrior in reference to the fierce warrior. and arms. bac#. and improves balance. It opens your hips and chest. "earn how to do the second Warrior Pose in this section STEP 1: 'tart with the ountain Pose.(his posture strengthens your legs. (urn your head to the left. an incarnation of 'hiva. shoulders. . building stamina. STEP 3: 0aise both arms parallel to the floor.

and arms. 'tay in this position for IB seconds to one minute. . STEP 1: 'tart with the ountain Pose.Warrior Pose I *@irabhadrasana I+ (he Warrior Pose I or @irabhadrasana I improves balance and agility and strengthens your legs. Yoga Poses . -eep the hips in the same angle *5. It also targets the chest. and abdominal area. shoulders.STEP 4: (urn your left foot AB degrees to the left and bend your left #nee. STEP 2: Gump or move your left foot sideways so your feet are about four feet apart. nec#. "earn how to do the Warrior Pose I in this section.B degrees+ as for the arms. bac#.

This is a #o erful Standing Pose hich #ro"ides nu!erous benefits such as i!#ro"ed sta!ina and strength es#ecially in the legs and ankles' 4et your . a#e sure that the #nee is directly above your foot. #nee in?ury.palms should be facing inward and fingers are outstretched. STEP 5: $end your left #nee. $ending too much may lead to STEP *: 0aise both hands .STEP 3: (urn your left foot AB degrees to the left and position your right foot about 78 degrees to the left. STEP 4: 0otate your torso to the left.

(his is an excellent exercise to start a number of bac#bends with. . shoulders. (he left foot *the one at the bac#+ 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. It opens your hips and chest. STEP 2: 'tep forward with your right foot until the foot is a little in front of the #nee and your upper leg is parallel with the floor.%oga instructor guide you in #erfor!ing this #ose' )rescent oon Pose (he )rescent oon Pose strengthens your legs. the leg muscles are stretched and you build up strength in your legs. building stamina. and arms. and improves balance. (he lower bac# gets relaxed. You also improve your coordination and concentration STEP 1: -neel and #eep your bac# straight. bac#.

It is important that your chestbone remains low and that you do not ma#e your lower bac# too hollow. (his helps you to maintain your balance. and hoo# both thumbs together. try to maintain dynamism from the sacrum to the hip. you can also loo# upwards or even bac#wards instead of loo#ing in front of you. When doing that. 1t the same time you stretch your arms upwards and you pull the thumbs slightly apart. (hen you raise your #nee at the bac# so that your weight is now e3ually divided between the leg in front and the leg at the bac#. If you find this easy.STEP 3: 0aise both arms. "oo# forward and focus your attention on one point. $y stretching your arms you also stretch your bac#. .

. (he exercise is good for your sense of coordination and sense of balance.0evolved (riangle Pose *Parivrtta (ri#onasana+ (his asana is a contrary twisted (ri#onasana and is a good exercise to follow the (ri#onasana. Parivrtta (ri#onasana ma#es the bac# stronger and freer and forms a frontal attac# on tensions in the hip-?oint. STEP 1: (he >og pose *1dho asana to start this exercise with. u#ha 'vanasana+ is a good STEP 2: 'tart with the >og position and put your right leg about one meter forward. You need a lot of concentration and precision to be able to carry it out correctly.oga Exercise .

(ry to support as much of your weight as possible with your bac# and to rest as little as possible on your right arm.STEP 3: Put your hands next to your foot and carry your weight with the lower bac# on the heel of the foot in front. Press your left hand against the an#le or your lower leg and twist the upper body to the right and upward. Without changing your posture and shifting your weight. . grab your an#le or the under side of your lower leg and you see to it that the lower bac# carries your weight and that conse3uently you hardly rest on your right hand. 'tretch the leg which is in front without bending the bac# or twisting your body. allowing your lower bac# to sin# down or to support yourself too much on your lower arm. loo# at a point on the ground and breathe in and out 3uietly. STEP 4: With your right hand. With a view to the strong straining of your hips and the hamstrings. $ecause if you do. you lose the stretching motion in your bac#.e this by a groove in the middle of the lower bac#. twist your left foot diagonally with the heel toward the ground. You can recogni. 0aise your upper body until your bac# is straight. you should see to it that you are not going to try to compensate for it by twisting your legs outside. With your bac# straight and your right hip stretched bac#ward.

it will feel light and spacious. In the case of pain or discomfort. try to avoid getting stressed and tense as much as possible. 1nd 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. the bigger will be the triangle between your leg in front. When you stand well aligned in this position. loo# upwards along your arm and stretch out your nec#. . 'tep bac# towards the >og and repeat the exercise with your left leg in front.STEP 5: If you cannot twist any further. (he better you do this exercise. (he exercise often has a strong effect on your pelvis and this easily causes you to feel an inclination to wobble or loo# for a way to compensate it. your arm and your side. STEP *: (hen twist your head to the right and upward. it might help to put the heel of your bac#ward foot against the baseboard of the wall. stretch your right hand upward. (ry to twist as much as possible through relaxation and a good alignment. %or your balance.

Yoga Gournal In this exercise." .oga Exercise . STEP 2: ove your left foot forward for about 5 meter. (he exercise is good for your sense of coordination and sense of balance. . STEP 1: 'tart with the >ownward %acing >og Pose *1dho u#ha 'vanasana+. You need a lot of concentration and precision to be able to carry it out correctly.(riangle Pose *(ri#onasana+ "Triangle Pose is the quintessential standing pose in many styles of Yoga. you build up strength in the lower bac# and upper legs while you remove tension from the lower and upper bac#. the hips and the hamstrings through both the twist and the stretching.

STEP 5: (hen twist your head to the left. loo# at a point on the ground and breathe in and out 3uietly.e this by a groove in the middle of the lower bac#. stretch your right arm upward. loo# upward along your outstretched arm and stretch out your nec#. 'tep bac# towards the >ownward %acing >og Pose and repeat the exercise with your right leg in front. arms and side are. (he right foot *the one at the bac#+ rests on the floor. Press your left hand against the heel and twist your chest to the left. it will feel light. With your bac# straight and your right hip stretched bac#ward. STEP 4: 'tretch the leg which is in front without bending the bac# or twisting your body. 0aise the upper part of your body until the lower bac# is straight.STEP 3: Put your left hand beside your foot and carry your weight with the lower bac# and on the heels of your foot in front. "et the twisting motion involve only your upper bac# while your hip. legs and head remain stationary. You can recogni. (he better you do this exercise. When you cannot twist any further. . When you stand well aligned in this position. lower bac#. the bigger will be the triangle between your legs.

<o bac# and forth li#e this several times to ma#e sure you understand the movement. (his 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.ave your fingers fully spread with the middle fingers pointing straight ahead. sag into your shoulders and do the incorrect action/ as you inhale. "earn how to perform the )at Pose in this section STEP 1: 'tart on your hands and #nees. do not sag into your shoulders. STEP 2: 1s you wait for the inner cue. Instead. lift .ontal and flat.Yoga Exercise . your spine will be at full extension. Position your hands directly beneath your shoulders and your #nees directly beneath the hips. (his is your =neutral= positioning. create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders. (he alignment of your center depends on the positioning of your pelvis. <a. lengthen the arms. When your pelvis is in neutral. thin# of your hip positioning as the center of each pose.)at Pose *$idalasana+ (he 7at %oga Pose teaches you to initiate movement from your center and to coordinate your movement and breath.e at the floor. (herefore. 1s you exhale. a#e your bac# hori. (hese are two of the most important themes in 1sana practice. with both the front and bac# sides e3ually long. .

and gently contracting the buttoc#s. and press the middle of your bac# toward the ceiling. It is also beneficial in managing stress. Press firmly downward with your hands in order to stay lifted out of the shoulders. (he )at Pose loosens your bac# and spine. and by improving circulation through the spine and core. It also stretches the front and bac# of your body and frees your nec# and shoulders. 1s you exhale. STEP 3: When you are ready to begin. . breathe in deeply. <a. turn your hips into 7at Tilt. >o this by gently pulling the abdominal muscles bac#ward toward the spine. )url your head inward. rounding your spine upward. >oing the )at Pose benefits your health by stimulating spinal fluid and the digestive tract. >oing the )at (ilt elongates your bac# muscles and ma#es your abdominal muscles contract.out of the shoulders and do the correct action.e at the floor between your #nees. tuc#ing the tailbone *coccyx+ down and under.

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