Asanas Yoga - Yoga Exercises & Postures

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Asanas Yoga - Yoga Exercises & Postures The practice of Yoga Exercises means practicing both your body and your mind. It takes willpower and perseverance to accomplish each Yoga Pose and to practice it daily. But the prize for your perseverance is really worth all the hard work. The practice of Yoga Exercises or Asanas can improve your health, increase your resistance, and develop your mental awareness. Doing the Yoga Poses requires you to study each pose and execute it slowly as you control your body and your mind. Know the different Yoga Exercises,

Postures, and Poses in the following sections: Warm-Up PosesIn general, warming up depends on the Yoga Style that you practice. This section covers some Warm-Up exercises that you can do prior to a Yoga class or session. Standing PosesLearn how to practice the different Standing Poses - Triangle Pose, Hands to Feet, Standing Side Stretch Pose, Stand Spread Leg Forward Fold, Warrior Pose, Tree Pose, and Sun Salutation. Seated PosesThere are poses

which can be done while sitting. In this section, know how to do the various Seated Poses such as Spread Leg Forward Fold, Hero Pose, Seated Forward Bend, and Child Pose. Twist Yoga PosesAside from strengthening the back, the Half-Spinal Twist and Sage Twist are Yoga Poses which tone and massage the abdominal area and improve digestion. Supine PosesThis section covers several Yoga Poses which are done in supine (lying face up) position - Leg Reclining Lunge, Locust Pose, Leg Pulls, Leg Raises, and Wind Relieving Pose. Inverted Postures and Balance PosesShoulderstand, Headstand, and Plough can help increase circulation, stimulate the brain, enhance glandular system functioning, and relieve pressure on the abdominal organs. BackbendsBackbends are Yoga Poses which promote flexibility in the spine and strengthen the arms, legs, and abdomen. In this section, know how to practice Backbends. Finishing PosesThe Corpse Pose or Savasana and the Final Corpse are Yoga Poses which are usually practiced as final relaxation at the end of a Yoga Session. Warning: We encourage everybody to try and practice the Yoga Poses 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. Moreover, do not try Yoga Poses which are beyond your capabilities. It will 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 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 TrainingLike any other muscles, the eye muscles also need exercise to be healthy and strong. By moving the eyes in every direction, without turning your head at all, these Five Yoga Eye Exercises will strengthen the eye muscles, help prevent eyestrain, and improve eyesight. Neck ExercisesMany people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. Learn some Neck Exercises in this section. Shoulder LiftsMany people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. This section covers the steps on how to practice Shoulder Lifts. Shoulder StretchesShoulder Stretches are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section. 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 Yoga practice. Keep in mind that the Cat Pose may not be advisable if you 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 Exercise - Eye Training Like any other muscles, the eye muscles also need exercise to be healthy and strong. Most of the time, we only shift our gaze minimally from left to right, as when reading, and turn our heads if we want to look elsewhere. By moving the eyes in every direction, without turning your head at all, these Five Yoga Eye Exercises will strengthen the eye muscles, help prevent eyestrain and improve eyesight. Breathe normally

while you practice. First look up, then look down. Now look to the far right and then look far left. Next look up to the right, then look diagonally downward to the left. Repeat in the opposite direction. Now imagine a large clock - look up at 12 o'clock, then circle around it clockwise, quite slowly for two rounds then quicker for three. Repeat the exercise in a counterclockwise direction. Lastly, hold your thumb up about a foot from your face, and move your eyes from the thumb to the wall beyond and back. To end, always "palm" your eyes as shown below. 1. Look up and then look down. 2. Look at the right, then look at the left. 3. Look at the top right, then bottom left. 4. Look at the top left, then botttom right. 5. Look up. Roll your eyes clockwise, then counterclockwise. Yoga Exercise - Neck Exercises Many people hold tension in their necks and shoulders, leading to stiffness, bad posture and tension headaches. Repeating these five yoga Neck Exercises eases tension, increases flexibility and tones the muscles. Do them slowly and keep your spine straight. Your neck relaxed and your shoulders facing forward. First drop your head back, then drop it right forward. Now keeping your head erect, turn it all the way to the right, back to center, then all the way to the left. Next drop your head forward and roll it around as wide a

circle as possible. Repeat in the opposite direction. Now, raise your right shoulder, then drop it down. Repeat with the left. Lastly, raise both shoulders at once, then drop them down again. 1. Bend your head forward, chin on chest, then back to original position. 2. Bend to the right, then back to the original position. 3. Bend backward, then back to the original position. 4. Bend to the left, then back to the original position. Bend forward, chin on chest, move from right to the left, then move from left to right. Yoga Exercise - Shoulder Lifts Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. In this section, learn an exercise that will ease tension on your shoulders. 1. Do this exercise slowly and keep your spine straight and your neck relaxed. 2. Raise your right shoulder, then drop it down. 3. Raise your left shoulder, then drop it down. Raise both shoulders at once, then drop them down

again. Yoga Exercise - Shoulder Stretches This exercise is great in relieving stress and tension on your shoulders, as well as your entire upper back. Learn how to do a Shoulder Stretch in this section. You will need a long strap for this one. 1. Sit in any comfortably erect position. Hold the strap and straighten your arms forward. As you inhale, move your arms up until they are overhead, and exhale as you bring them down behind you. 2. Coordinate this movement with your breathing, making the movement smooth. Make sure the strap is sufficiently long and your hands sufficiently far apart, so that you can keep your arms straight. If you cannot keep your arms straight, lengthen the strap. The idea is to circumscribe as large a circle as possible with your hands as they go up and over. Therefore, at every given moment you are stretching outward through your arms in the direction they are pointing. 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. 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 immovable stability associated with mountains. This Yoga posture, and coming back to this stillness after other poses, is one of the ways of 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 the yantras and mandalas used for meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures in our basic session. Revolved Triangle Pose (Parivrtta Trikonasana)This asana is a contrary twisted Trikonasana and is a good exercise to follow the Trikonasana. 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. Warrior Pose I (Virabhadrasana I)The Warrior Pose I stretches and strengthens the arms and legs, increases stamina, improves balance and concentration, and can also relieve backaches. If you are suffering from diarrhea, high blood pressure or neck problems, you should take extra caution practicing this pose. 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. Warrior Pose III

(Virabhadrasana III)Warrior Pose III is the third variation of Virabhadrasana. This pose helps improve balance and stability while strengthening your ankles and legs. As with all other poses, make sure to perform it correctly to achieve optimum 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 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. Chair Pose I (Utkatasana I)A strong straight lower back is the foundation of every correct position. In doing the Chair Pose, you strengthen the lower back and the

legs and by doing so, you create more space in the chest and belly. Check out this section and learn 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 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. Standing Forward Bend (Uttanasana)Doing a Standing Forward Bend can completely stretch your upper and lower back as well as your calf muscles and legs. In addition, it can help increase the flow of brain in the brain. Know more about Standing Forward Bend in this section. Downward Facing Dog (Adho Mukha Svanasana)The Downward Facing Dog Pose builds up strength in the upper arms and rejuvenates the entire body. Though it is an exercise in itself, this pose is often used in between other exercises. Check out this section and learn how a Downward Facing Dog Pose is

done. Revolved Side Angle Pose (Parivrtta Parsvakonasana)This Standing Pose helps enhance flexibility and alignment of your spinal column, improve digestion and balance, and strengthen legs and knees. In this section, learn how Revolved Side Angle Pose (Parivrtta Parsvakonasana) is performed. Hands to Feet (Pada Hastasana)The Hands to Feet Pose or Pada Hastasana gives many of the same benefits as the Forward Bend - trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings. Learn how to do the Hands to Feet Pose in this section. Standing Side Stretch PoseThis 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. Learn how to perform this pose in this section. Stand Spread Leg Forward FoldPracticing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. 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. 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. Sun Salutation (Surya Namaskar)The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole body in preparation for the Yoga Asanas. It is a graceful sequence of twelve Yoga positions performed as one continuous exercise. Learn how to practice 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! Yoga Exercise - Mountain Pose (Tadasana) In many series of Yoga Exercises, Tadasana is a position used at the beginning and in the middle and in the end, in which you pay attention to your position, your concentration and your breathing. During intensive Yoga sessions Tadasana makes it easier for you to maintain your meditative focus, as well as to increase and regain it. 1. Stand up straight with both feet at hip-width. 2. Turn your heels a little outward and let your weight rest on your toes. 3. Your arms hang

downwards along your body and the palm of your hands point towards your body. 4. Now make the back of your pelvis move away from your lower back. You can do this by drawing in your ribs a little in the direction of your belly. 5. Breathe in and out a few times with full concentration. Through your breathing place your neck straight over the upper back. It would then feel as if you stretch your body upwards from the neck. 6. The shoulders feel broad and are relaxed. 7. Your breathing is free and relaxed. 8. Look straight ahead of you at a spot within your vision and try to stand motionless with as little effort as possible. 9. Whenever you do this exercise, do it with care and always try to increase your focus and your relaxation. Many people do this asana as a moment of rest during the Yoga Exercises which results in a decrease of focus and concentration. Try to prevent this and do your best to maintain and to deepen the stilling, the alertness and the meditative character of Yoga in Tadasana. The paradox is that in Tadasana, people can increase or regain the meditative feeling of relaxation and alertness, which sometimes disappears during difficult Yoga Asanas because they cause feelings of discomfort, difficulty or pain. If you focus on the stilling effect achieved by Tadasana, you will discover that you begin to do other Yoga Exercises with greater relaxation and attention,

which results in greater effectiveness. 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. 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 will be the triangle between your legs, arms and side are. Step back towards the Downward Facing Dog Pose

and repeat the exercise with your right leg in front. 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. 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. Yoga Poses - Warrior Pose I (Virabhadrasana I) 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. 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 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: Stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front. STEP 3: 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: Stand up 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: 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. 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. Learn how to perform the Sun Salutation Pose with the help of our animation and easy-to-follow steps. STEP 1: Start with the 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: Repeat Step 4 using the left leg. As you inhale, step your leg back, arch backward, 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 poses, make sure to perform the Sun Salutation Pose 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 Exercises - Seated Poses There are many different Yoga Poses which are performed while sitting. Some of them are classic postures which are usually done in Meditation, while others are performed for their therapeutic effects. No matter what Seated Pose you want to do, just make sure to listen to your body and stay within your

limits. Know the various Seated Poses in this section: Easy Pose (Sukhasana)This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still. Spread Leg Forward Fold (Upavista Konasana)The Spread Leg Forward Fold is a Yoga

Posture which works primarily on the hamstrings and adductors. This energizes the body and promotes inner calmness. In this section, know more about this exercise and learn how to perform it properly. Hero Pose (Virasana)One of the fundamental seated postures is the Hero Pose. This serves as the initial position for several Asanas. It strengthens the arches of the feet, stretches the ankles, and improves posture. This Yoga Pose is ideal for people who have flat feet. Lotus Pose (Padmasana)The Lotus Yoga Pose is usually done in Meditation. It is a classic seated posture which strengthens your ankles and knees, enhances concentration, and improves flexibility of your legs. Know how to perform the Lotus Pose in this section.

Seated Forward Bend (Paschimothanasana)Relax your body and mind, stretch your hamstrings, shoulders, and spine, relieve stress, and improve your posture and concentration by practicing the Seated Forward Bend. Learn how to do this properly and achieve maximum results.

Child PoseThe Child Pose is a gentle way of stretching your shoulders, hips, thighs, ankles, and back muscles. It is a relaxation posture which is done to normalize the ciruclation after performing the Headstand and to serve as counterpose after Backbends. Garland PoseThis Asana makes the ankles more supple and provides a good stretch to the back of the lower legs, the back, and the neck muscles. It also offers a nice moment of rest for the legs during intense Yoga sessions. Learn how to assume the Garland Pose in this section. Full Boat Pose (Paripurna Navasana)Perform the Boat Pose to strengthen your abdominal area and hip flexor, tone muscles in the midsection, improve digestion, and relieve stress. You can use a Yoga Strap to aid you in holding the pose longer or if you cannot keep your legs straight. Ankle

RotationPay attention to your ankles to avoid muscle or tendon strain due to too much training. Perform the Ankle Rotation Exercise and make your ankles more flexible. This is also ideal for people who are suffering from arthritis. Wrist

BendingYour wrists can also be affected by arthritis, specifically Osteoarthritis and Rheumatoid Arthritis. Take good care of your wrists through stretching and bending. Learn how to improve the range of motion of your wrists by doing the Wrist Bending Exercise. Ankle

BendingRepeated strain or sprain in the ankles can contribute to the occurrence of Ankle Arthritis. Manage stress and keep your ankles in good condition through therapy, having enough rest, and by doing the Ankle Bending Exercise. Hand ClenchingHands and wrists are common body parts which are affected by Arthritis, especially Osteoarthritis. Take good care of your hands and joints and always keep them in 'good working condition' by performing the Hand

Clenching Exercise. In practicing Yoga, it is very essential to know your limits and listen to your body. Do not perform Yoga Poses which are beyond your abilities. Otherwise, you might hurt yourself. Have fun and you will eventually reap the benefits of practicing Yoga. Yoga Exercise - Easy Pose (Sukhasana) The Easy Pose or Sukhasana is a relaxation pose intended for Meditation. It promotes inner calm and straightens the spine, opens the hips, and relieves tiredness. As the name suggests, this pose is very easy to do. In this section, learn how to do the Easy Pose. 1. Sit down on the floor or a Yoga Mat. 2. Cross your legs, placing your feet below your knees. 3. Clasp your hands around your knees. 4. Keep your head and body straight. Beginners can try doing this pose with a thick cushion for added comfort. 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 for Meditation. 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 folded Yoga 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 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 (Bala-Asana) 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 - Ankle Rotation The ankle is considered as one of the most vulnerable joints in the body. Excessive training and repeated stress on your ankle can result to stress fractures and muscle or tendon strain which can lead to Arthritis. Exercising the ankle can help prevent these kinds of injuries by making it more flexible and increasing blood flow. The following is a basic Ankle Rotation

Exercise to help you improve the condition of your ankle: 1. Sit on the floor, you may lean your back against a wall. Extend your legs fully in front of you. 2. Tightly roll your Yoga Mat or Yoga Blanket and put it under your knees, then place your palms on the floor. Your fingers must be pointing towards your hips. 3. Breathing freely and slowly, bend your right foot towards you, creating a right angle with the floor. Slowly rotate your foot clockwise for about 10-15 times then rotate it counterclockwise. Do not allow the knees to move. Repeat twice on the same foot then do the same to your left. After constant practice, you can do this Ankle Rotation Exercise on both feet at the same time. Learning the basic Ankle Rotation can help you develop a better ankle suitable for

Yoga. Yoga Exercise - Wrist Bending Many physical activities that we encounter everyday almost always involve the wrists. They will not hurt if we perform a little exercise to loosen up one of the most used parts of our body. The Wrist Bending Yoga Exercise will improve the range of motion of your wrists through stretching and bending, thus, avoiding Osteoarthritis and Rheumatoid Arthritis. 1. Sit comfortably on the floor or Yoga Mat. 2. At shoulder height and parallel to the floor, straighten your hand in front of you. 3. Turn your palm down and extend your fingers and thumb forward and close together. 4. Inhale as you bend your hand at the wrist backward as if you are pressing hard against an object. 5. Then, exhale as you bend your hand down at the wrist. You should feel a light pull all the way to your forearm. 6. Repeat this exercise eight times, then do it with your other hand. After some practice, you will be able to exercise both hands at the same time. Remember to inhale during the backward movement and exhale during the forward movement. A careful and correct practice of the exercise will surely increase the flexibility and strength of the wrists. Once you get into the habit of doing this exercise, you can avoid certain complications and will realize that you can now put more weight on them. Yoga Exercise - Ankle Bending The ankle is composed of three joints called the tibia, the fibula and the talus which can all be affected by Arthritis. Arthritis in the ankle is characterized by damaged or worn cartilage which is accompanied by swelling and pain. In most cases, Ankle Arthritis is associated with fracture or repeated strain or sprain. 1. Sit on the floor, your legs outstretched, your palms on the floor behind you. Your fingers should point out your hips or lean back against a wall. 2. Bend your right foot back toward you. 3. Exhale as you point your right foot and toes forward and down. 4. As you inhale, bring your foot back toward you. 5. Repeat 10 times. 6. Do the same with your left foot. You can make two rounds of this exercise and after some practice, exercise both foot at the same time. Therapy is very helpful in the early stages of Ankle Arthritis. Resting is also advisable. Weight reduction and regular low level exercise that does not stress your joint are also beneficial. Following the exercise above can help reduce your chances of getting Ankle

Arthritis. Yoga Exercise - Hand Clenching Written by: ayammie Mushtika Bandhana is the Indian translation for Hand Clenching. This yoga exercise is good for the hands and wrist which are areas commonly affected by Arthritis, especially osteoarthritis. Osteoarthritis is common in women and is usually felt in the early part of Menopause. It causes the wearing out of the cushions of the joint of the fingers. Doing the hand clenching will help in developing a firm grip, strengthen the joints in the hands, and is useful for those who play tennis, badminton or cricket. 1. Do a seated pose where you feel most comfortable or sit straight on a chair. 2. Bring your arm in front of you at shoulder level, keeping it straight and parallel to the floor. 3. Make a fist with your thumb side up, your thumb inserted into your other fingers. 4. Open your hand as you inhale then stretch all your five fingers. 5. Fold your hand back into a fist as you exhale, your thumb tucked in. Repeat this exercise for about 8 times then do the same with your other hand. After some practice, you may be able to do Hand Clenching on both hands at the same time. Follow the breathing pattern of exhaling when closing the hands and inhaling when opening the hands. Also remember to concentrate on the breathing, the mental counting, the stretching sensation and the movement itself. In no time, the hands will work more vigorously than before. Yoga Exercises - Twist Poses Yoga Poses such as the Half Spinal Twist and the Sage Twist primarily benefit the spine and back. These also tone and massage the abdominal area and improve digestion. Bear in mind that it is essential to move gently and smoothly in doing these poses. Do not jerk or make rapid movements while doing the twists. In this section, learn how Twist Yoga Poses are practiced properly: Half Spinal Twist (Ardha Matsyendrasana)If done properly, the Half Spinal Twist

lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor. In this section, learn how to perform the Half Spinal Twist. Sage Twist (Marichyasana)Also called Marichi's Yoga Pose, the Sage Twist Pose benefits the abdominal organs and spine. Avoid doing this pose if you have chronic spine or back injury. Also, perform this only under the supervision of a Yoga instructor. Learn how to do the Sage Twist in this section. These are the Twist Yoga Poses. Keep in mind 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! 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 Exercises - Supine Poses When you say 'supine', it means lying on your back. In essence, Supine Yoga Poses are exercises which are done when you are in the lying position, face upward. In this section, get familiar with the different Supine Poses, know why practicing these poses is beneficial to our body, and learn how they are done: Leg Reclining LungeThe Leg Reclining Lunge is part of the series of Yoga Exercises which target the leg muscles. When done properly, this Yoga Pose can strengthen and tone all muscles in your legs. Learn how to perform the Leg Reclining Lunge in this section. Leg to Side Yoga PoseThe Leg to

Side Pose is another yoga Posture which belongs to the series of exercises which focuses on the leg area. Strengthen and tone the muscles of your legs by performing this pose. This section covers the steps in practicing the Leg to Side Pose. Leg PullsLeg Pull is a Supine Pose which is done if you want to concentrate on your legs. Doing this will also improve flexibility and prepare you to do advanced postures in the future. In this section, learn how the Leg Pull is performed.

Single Leg RaisesThis Yoga Pose is performed in order to prepare the body for other exercises. It benefits the legs, lower back muscles, and abdominal area. In practicing the Single Leg Raise, one leg is raised while the other one stays on the floor. Double Leg RaisesA Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This section covers the steps and guidelines on how to do this pose properly. Wind Relieving Pose (Pavanamuktasana)The term Pavanamuktasana comes from the Sanskrit word 'pavana' which means air or wind and 'mukta' which means freedom or release. The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach. It is very essential to know your limits and listen to your body. Do not

perform Yoga Poses which are beyond your abilities. Otherwise, you might hurt yourself. Have fun and you will eventually reap the benefits of practicing Yoga. Yoga Exercise - Leg Reclining Lunge 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. 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 (Pavanamuktasana) 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 Exercises - Inverted and Balance Poses Inverted and Balance Poses are Yoga Poses which improve your balance and strengthen specific body parts such as the shoulders and back. They ease tension, reduce fatigue and stress, and some are even considered as very therapeutic. In this section, learn how to perform the different Inverted and Balance Poses - Crow Pose, Headstand, Shoulder Stand, and the

Plough Pose: Crane Pose (Bakasana)Develop your sense of balance, coordination and concentration and strengthen your arms, hands, shoulders, and abdominal muscles by doing a Crane Pose. This Asana also gives an active stretching to the back. In this section, learn how to do this pose. Head Stand (Sirshasana)Head Stand is one of the basic postures in the world of Yoga and is

considered as the king of Asanas because of its numerous effects on the entire body. Many Yogis believe that practicing the Head Stand can help in treating illnesses. Shoulder Stand (Sarvangasana)In the Shoulder Stand, your body is resting on your shoulders. This Yoga Pose improves circulation, strengthens the abdominal area, and stimulates the thyroid gland. In this section, learn how the Shoulder Stand is performed. Plough Pose (Halasana)The Plough Pose stretches your spine, thus, improving spinal flexibility. It benefits the thyroid gland and abdomen, eases tension in the shoulders and back, and reduces stress. Learn how to practice the Plough Pose in this section.

Hand Stand (Adho Mukha Vrksasana)The Hand Stand is an important exercise which is done not only in Yoga but in several sports as well. In doing this pose, you relax your chest and build power in your arms and wrists. This Asana also helps you to improve your coordination

and sense of balance. It is very essential to know your limits and listen to your body. Do not perform Yoga Poses which are beyond your abilities. Otherwise, you might hurt yourself. Have fun and you will eventually reap the benefits of practicing Yoga. 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. In addition, the Shoulder Stand 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 shoulder-width. 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 Exercises - 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 shoulder-width. 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 - Hand Stand (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 Exercises - Backbends Backbends are Yoga Poses which are done to improve spinal flexibility and strengthen the back. Just take note that Backbends should not be done if you have recent or chronic back pain or injury. In this section, learn how to perform the Bow, Fish, Cobra, Dog, and Bridge Poses: Bow Pose

(Dhanurasana)The Bow Pose resembles an archer's bow. It strengthens the muscles in the back area, improves posture, and helps in dealing with several gastrointestinal problems. Take note that this Yoga Pose is not for people who are suffering from serious neck or back injury. 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. It expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body. Locust Pose (Salabhasana)If

the Cobra Pose works mainly on the upper back, the Locust Pose targets the lower part. This posture also strengthens the abdominal area, arms, and legs. Another thing that makes it different from many 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 improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in

the Shoulderstand in order to balance the stretch. Cobra Pose (Bhujangasana)This Yoga Pose improves spinal flexibility and strengthens the muscles in the arms and back. In addition, it is effective in relieving menstrual irregularities and constipation. Learn how to perform the Cobra Pose in this section. Dog PoseThe Dog Pose improves flexibility of your spine, stretches the hips and middle and low back, rejuvenates the body, and helps in preventing back problems. Take note that this Yoga Pose should not be performed if you have serious back pain or injury. Bridge Pose (Setu

Bandhasana)This Yoga Pose strengthens the spine and helps in building core and lower body strength. In this section, know how to perform the Bridge Pose. Keep in mind, though, that this pose should not be done by people who are suffering from serious back or knee injury. In practicing Yoga, it is very essential to know your limits and listen to your body. Do not perform Yoga Poses which are beyond your abilities. Otherwise, you might hurt yourself. Have fun and you will eventually reap the benefits of practicing Yoga. Yoga Exercise - Bow 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 or Matsyasana 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 this Yoga 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. Build up the exercise in a quiet way. When the lower back is stiff, this exercise may cause

the lower back to feel a little painful and uncomfortable. This is normal and will pass away as the stiffness decreases. In spite of the uncomfortable feeling that you may sometimes experience, this exercise is highly recommended for people with a stiff lower back or pain in the lower back. Yoga Exercise - Dog Pose 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 Exercises - Finishing Poses The articles under this section will be discussing the different Finishing Poses that will help you cap off your Asana sessions. Doing so would help you properly relax, that is, relaxing you mind, body and spirit. Please take the time to read them and we hope that they can be both informative as well as helpful to you. Yoga Exercise - Corpse Pose (Savasana)The Corpse Yoga Pose is considered as a classic relaxation pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform. Learn more on how to do it with the help of this article. Yoga Exercise - Final CorpseFor you to appreciate the benefits of relaxation, you should first be familiar on how it is to be tense. This is what happens when you do the Final Corpse. Everything related to that position including suggestions on how to do it is discussed in further detail in this article. If we are to free ourselves from the stresses of everyday life, then we should learn how to relax and release those things that would only add tension to our mind, body and spirit. We hope that with the help of the articles above, you can achieve or at least get close enough to the calm that you long for. Yoga Exercise - Corpse Pose (Savasana) Even relaxation can bring out the best in you — 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 one’s 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 body’s 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 Exercise - Final Corpse Your Yoga Practice will help you be more in touch with your body. It gives you the ability to recognize tension and relaxation, thus you'd also be able to bring them under your conscious control. At the end of a Yoga Session, you should spend at least ten minutes in Final Relaxation. During this time, you relax each part of your body. But in order to experience Relaxation, you must first experience tension. Working up from the feet, as shown below, you first tense and lift each part, then drop (don't place) it down. Now, let your mind travel throughout the body, commanding each part to relax. Let yourself go. Sink deep into the quiet pool of the mind. To bring your consciousness back to your body, gently move your fingers

and toes, take a deep breath and sit up as you exhale. Doing the Final Corpse Pose · Feet and LegsLift your right foot just an inch off the floor. Tense the leg, hold, then let it drop. Repeat on the other side. · Hands and ArmsRaise your right hand an inch off the floor. Make a fist, tense the arm, then let it drop. Repeat on the other side. Relax. · ButtocksClench your buttocks tightly together, lift the hips a little way off the floor and hold. Relax and drop them down · ChestTense and lift up the back and chest, keeping your hips and head on the floor. Relax and drop them down. ·

ShouldersLift your shoulders and hunch them up tight around your neck. Let them drop, relaxed. Now pull each arm, in turn, down alongside the body, and relax. · HeadTuck in your chin slightly and roll the head gently from side to side. Find a comfortable position in the center for the head to lie, and then

relax. Suggestions in Doing the Final Corpse Pose After practicing the sequence shown, visualize your body in your mind's eye, and repeat this simple formula mentally: "I relax the toes, I relax the toes. The toes are relaxed. I relax the calves, I relax the calves. The calves are relaxed." Continue on up the body, applying the formula to each part along the way - the stomach, lungs, heart, jaw, scalp, brain, and so on. Feel a wave of

relaxation rising up your body as you guide your awareness through each part. Each time you inhale, feel a wave of oxygen flowing down to your feet; each time you exhale, feel the tension flowing out of your body, leaving your mind like a deep, still lake, without a ripple. Now dive deep into the center of this lake, deep within yourself, and experience your true nature.