Yoga Za Starije

8/10/2019 Yoga Za Starije

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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 Asanapractice. 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 beneathyour shoulders and your knees directly beneath the hips. ave your fingers fully

spread with the middle fingers pointing straight ahead. !ake your backhori"ontal and flat. #a"e at the floor. This is your $neutral$ positioning. %henyour pelvis is in neutral, your spine will be at full e&tension, with both the front

and back sides e'ually long.

STEP 2:As you wait for the innercue, do not sag into your shoulders.

(nstead, create a line of energy

through each arm by pressingdownward into your hands and

lifting upward out of your shoulders.#o back and forth like this several

times to make sure you understandthe movement. As you e&hale, sag

into your shoulders and do the

incorrect action) as you inhale,lengthen the arms, lift out of the

shoulders and do the correctaction.

STEP 3:%hen you are ready to

begin, breathe in deeply. As youe&hale, turn your hips into Cat Tilt.

*o this by gently pulling theabdominal muscles backward

toward the spine, tucking thetailbone +coccy& 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 middleof your back toward the ceiling,

rounding your spine upward. Curlyour head inward. #a"e at the floor
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between your knees.

The Cat Pose loosens your back and spine. (t also stretches the front and back

of your body and frees your neck and shoulders. *oing the Cat Tilt elongates

your back muscles and makes your abdominal muscles contract. *oing the Cat

Pose benefits your health by stimulating spinal fluid and the digestive tract, andby improving circulation through the spine and core. (t is also beneficial in

managing stress.

(f you have any difficulty doing this e&ercise, you may place a folded -oga

lanket 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 in/ury. This article

was contributed by0 www.cyberastro.comand www.movingintostillness.com.

Yoga Exercise - Triangle Pose

(Trikonasana)

"Triangle Pose is the quintessential standing pose in many styles of Yoga."1 -oga 2ournal

(n this e&ercise, 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 e&ercise is good for your sense of

coordination and sense of balance. -ou need a lot of concentration and precision

to be able to carry it out correctly.

(n this Asana, it is important that you keep the lower back straight. Aside from that, remember thatwhen you are twisting, the hips do not twist along. 3therwise, 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 mobili"ed as much as possible.
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STEP 1:Start with the *ownward 4acing *og Pose +Adho !ukha Svanasana.

STEP 2:!ove your left foot forward for about 5 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. 6aise the upper part of yourbody until the lower back is straight. -ou can recogni"e this by a groove in the

middle of the lower back. The right foot +the one at the back rests on thefloor.

STEP 4:Stretch the leg which is in front without bending the back or twistingyour body. %ith your back straight and your right hip stretched backward, lookat a point on the ground and breathe in and out 'uietly. Press your left hand

against the heel and twist your chest to the left. Let the twisting motioninvolve only your upper back while your hip, lower back, legs and head remainstationary. %hen 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. %hen you stand well aligned in this position, itwill feel light. The better you do this e&ercise, the bigger the triangle between

your legs, arms and side will be.

Step back towards the *ownward 4acing *og Pose and repeat the e&ercisewith your right leg in front.


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Yoga Exercise - Revolved Triangle Pose

(Parivrtta Trikonasana)

This asana is a contrary twisted Trikonasana and is a good e&ercise to follow the

Trikonasana. Parivrtta Trikonasana makes the back stronger and freer and forms

a frontal attack on tensions in the hip1/oint. The e&ercise is good for your sense

of coordination and sense of balance. -ou need a lot of concentration and

precision to be able to carry it out correctly.

STEP 1:The *og pose +Adho !ukha Svanasana is a good asana to start this

e&ercise with.

STEP 2:Start with the *og position andput your right leg about one meter

forward.


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STEP 3:Put your hands ne&t to your foot andcarry your weight with the lower back on the heel

of the foot in front. 6aise your upper body untilyour back is straight. -ou can recogni"e this by a

groove in the middle of the lower back. %ithout

changing your posture and shifting your weight,twist your left foot diagonally with the heel toward

the ground.

STEP 4:%ith 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 thatconse'uently you hardly rest on your right hand.

Stretch the leg which is in front without bending

the back or twisting your body. %ith your backstraight and your right hip stretched backward,look at a point on the ground and breathe in and

out 'uietly. Press your left hand against the ankle

or your lower leg and twist the upper body to theright and upward.

Try to support as much of your weight as possible

with your back and to rest as little as possible onyour right arm. %ith 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 forit by twisting your legs outside. ecause 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:(f you cannot twist any further, stretch

your right hand upward.


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STEP 6:Then twist your head to the right andupward, look upwards along your arm and stretch

out your neck.

The better you do this e&ercise, the bigger will be

the triangle between your leg in front, your armand your side. %hen you stand well aligned in this

position, it will feel light and spacious.

Step back towards the *og and repeat thee&ercise with your left leg in front.

The e&ercise often has a strong effect on your pelvis and this easily causes youto feel an inclination to wobble or look for a way to compensate it. Try to twist as

much as possible through rela&ation and a good alignment. (n the case of pain or

discomfort, try to avoid getting stressed and tense as much as possible. And only

when you e&perience the e&ercise as e&tremely difficult should you allow yourself

to give your body a little e&tra support with your lower arm. 4or your balance, it

might help to put the heel of your backward foot against the baseboard of the

wall.

Crescent Moon Pose

The Crescent !oon Pose strengthens your legs, back, shoulders, and arms,

building stamina. (t opens your hips and chest, and improves balance. This is an

e&cellent e&ercise to start a number of backbends with. The lower back gets

rela&ed, the leg muscles are stretched and you build up strength in your legs.

-ou also improve your coordination and concentration.


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STEP 1:7neel 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 withthe floor. The left foot +the one at the back rests on the

floor with its toes and your lower leg on the mat. -ou canincrease the stretching of your leg muscles in the front part

of your left hip by bending your front leg more and more.

STEP 3:6aise 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 atthe back so that your weight is now e'ually divided between

the leg in front and the leg at the back. Look forward andfocus your attention on one point. This helps you to maintain

your balance. (f you find this easy, you can also lookupwards or even backwards instead of looking in front of

you.

(t is important that your chestbone remains low and that

you do not make your lower back too hollow. y stretchingyour arms you also stretch your back. %hen 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 e&ercise less hard for the leg muscles and easier for your

balance. 8&tend the hindleg fully and be careful not to compensate by bending

the knee.

!ake the most of the e&ercise by bending deeper with your front leg, by

stretching your hind leg even further, by making your breathing as rela&ed as

possible and by stretching your arms as much as possible.


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Yoga Poses - Warrior Pose I

(Virabadrasana I)

The %arrior Pose ( or 9irabhadrasana ( improves balance and agility and

strengthens your legs, back, and arms. (t also targets the chest, shoulders, neck,and abdominal area. Learn how to do the %arrior Pose ( in this section.

STEP 1:Start with the !ountain Pose.

STEP 2:2ump or move your left foot sideways so your feetare about four feet apart.

STEP 3:Turn your left foot :; degrees to the left andposition your right foot about


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STEP 4:6otate your torso to the left.

STEP 5:end your left knee. !ake sure that the knee isdirectly above your foot. ending too much may lead to

knee in/ury.

STEP 6:6aise both hands 1 palms should be facing inward

and fingers are outstretched.

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

improved stamina and strength especially in the legs and ankles. Let your -oga

instructor guide you in performing this pose.


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Yoga Poses - Warrior Pose II

(Virabadrasana 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 erce warrior, an incarnation of Shiva. Learn how to do the

second Warrior ose in this section.


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

STEP 3:6aise both arms parallel to the floor. Turn yourhead to the left.


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STEP 2:6aise both arms overhead, perpendicular to thefloor. -our palms should be facing each other.

STEP 3:!ove your left foot backward. Slightly lean forward,keeping your back straight and your arms stretched

overhead. -our 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. Atthis point, your raised leg, upper body and arms should be

parallel to the floor. #ive length to the entire spine bystretching your arms and your legs. This results in stretching

from two sides of the back0 stretching from the legs and

from the arms. 7eep 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. -ou can ask your -oga instructor for

assistance so he or she will be able to tell you how to do it the right way.

Yoga Exercise - Wide-legged !or"ard

Bend (Prasarita Padottanasana)

This is a good stretching e&ercise that reduces the stiffness, tiredness and

tension in the muscles in your hind legs. At the same time, the muscles of theback and the neck are thoroughly stretched and you learn to deal with possible


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stretching aches.



Slightly turn your heels outward while you look forward.

STEP 3:end forward until the upper body stands halfway

parallel to the ground. Place your hands right under yourshoulders 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 theground and stretch from the neck towards the ground.

(f 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 rela&ation, lettingloose, gravitation and the stretching motion itself and not

the result of pulling your hands with force.

%hen you come back, stand straight up again and then you /ump back toTadasana.

Try to maintain the feeling of stretching and giving length to the back and the

chest at all times in the forward bend. %hen the back sinks down the chest and

your breathing get oppressed and you lose a ma/or part of the stretching.


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6emember that you do this forward bend in a rela&ed manner and never through

pulling your feet with force. %hen you pull too hard, the body stiffens, yourthinking and breathing become un'uiet and you run a risk of in/uring yourself.

Yoga Exercise - Cair Pose I

(#tkatasana I)

A strong, straight lower back is the foundation of every correct position and is

conse'uently important in any -oga pose. (n this e&ercise, you strengthen thelower back and the legs and by doing so, you create more space in the chest and

belly.

STEP 1:Start with the !ountain Pose +Tadasana.

STEP 2:(nhale and stretch your arms, lengthen the spine,

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


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STEP 3:8&hale and bend your knees and move your upperbody forward at


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STEP 2:ring your hands together in the prayer positionagainst the chest bone.

STEP 3:end your upper body from the hip until halfwayparallel to the floor. %ithout causing tension in the chin,

stretch out your neck, which causes the back to be

lengthened. The chest bone is moved slightly in the directionof 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.

uild up the e&ercise 'uietly 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. *o thise&ercise slowly and correctly to achieve optimum benefits.

Yoga Exercise - $tanding !or"ard Bend(#ttanasana)

This e&ercise provides you a complete stretch of the upper back and lower back,as well as the leg and calf muscles. (n this e&ercise, you literally stretch stress,

tiredness, and stiffness from your body. At the same time, you learn how to restand rela& in case of discomfort and effort. @ttanasana also increases the flow of

blood to the brain.



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STEP 2:end your knees, support your upper body with astraight lower back, and slowly bend forward so that your

belly touches your upper legs. !aintain the position of yourlower back or else your chest will sink. !ove your pelvis,

taking the back as the starting point, rela& your groins, and

keep your weight on the front parts of your heels.

STEP 3:7eep breathing correctly through your belly andslowly stretch your chest to the knees without losing the

support of your lower back. Stretch your legs everytime you

e&hale. -our pelvis moves upward from the back until yourlegs 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 tolengthen the body.

(mportant (f you lose the supportive power of the lower

back during the e&ercise, you lose a ma/or part of its effect.As a result, your chest will sink, making your breathing

irregular. Also, stretching will not be effective.

Bow, stand up straight again and /ump back to Tadasana.

ear in mind that you perform this forward bend through rela&ation and notthrough force by pulling your feet with physical strength. %hen you pull too hard,

the body stiffens, your thinking and breathing will be affected and worst of all,

you run a risk of in/uring yourself.

Yoga Exercise - %o"n"ard !acing %og

(&do M'ka $vanasana)(n the *ownward 4acing *og Pose, you build up strength in the upper arms andyou give space and opening in the back, neck, chest, hips and shoulders. (f you

let your ankles sink nicely to the floor in this Asana, you stretch the calves at thesame time. (n -oga, this pose is often used as an e&ercise in between other

e&ercises, but it is in fact an e&ercise in itself.


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STEP 1:Come onto the floor on your hands and knees.Stretch the elbows and rela& the upper back between the

shoulder blades, which gives you the feeling that the armsfall into the shoulder blades.

STEP 2:8&hale and lift your knees and draw your backbackwards 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 andhips backwards from the top of your upper legs. Let your

head hang down in a rela&ed sort of way.

STEP 4:%hen you have placed your back and your legs

correctly, stretch out your arms. This results in a stretching

from two sides of the back0 a stretching from the pelvis anda stretching from the arms. %hen the back and the chest

are placed correctly, you will notice that you can 'uietlybreathe in and out through the belly. -ou should not let your

chest hang downwards or make your back e&tremelysunken. (n this Asana, the back should be lengthened along

its entire length. Take your time to work out the stretchingfurther and further.

!any people e&perience the *ownward 4acing *og Pose as a moment of rest

between difficult -oga e&ercises. owever, when you are doing this, try to remain

focused, both physically and mentally, and continue working out the techni'ue

further to get the ma&imum benefit from this e&ercise and from -oga in general.


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STEP 4:Put some counter pressure with your arm againstthe 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 rightarm 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 lowershoulder blade which steers on the twist. 6epeat the

e&ercise on the other side.

-ou can take steps ?,


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

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

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

your upper legs. #rasp your toes and breathe deeply in the

pose.

%hen you have grabbed your ankles or toes, use a slightstretching force to lengthen the body. %ith the pull from the

hands, move your belly to your upper legs and prevent yourchest to sink and lose the supportive power of the lower

back during the e&ercise.

e careful -ou perform this forward bend through rela&ation and not through

brute force by pulling your feet with too much physical strength. %hen you pull

too hard, the body stiffens, your thinking and breathing become affected and

worst of all, you run a risk of in/uring yourself.


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Yoga Exercise - $tanding $ide $tretc

Pose

The Standing Side Stretch -oga Pose may give you the look of a tree swayed bywind, though this pose offers more benefits than /ust a stretch on your branches.

This side stretch will increase the fle&ibility of your spine, arms, and rib cage as itstimulates the liver, kidney, and spleen functions. 4urthermore, the -oga Pose

will also help realign your spinal column and will aid the lungs to take in more

o&ygen.

STEP 1:Start with the !ountain Pose and establish asmooth 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 onyour right hip.

STEP 3:As you e&hale, bend your upper body to the right.

old for several breaths. (nhale, and bring the body back tothe original position. 6epeat the pose on the other side.

(f 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. (f you feel unstable in the position, feel free to slightly put your

feet apart.


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Yoga Exercise - $tand $read *eg

!or"ard !old

Practicing the Stand Spread Leg 4orward 4old can strengthen and stretch yourinner and back legs and your spine. (t is also good for toning the abdominal

organs and calming the brain. *oing this pose can relieve mild headaches.

STEP 1:Start with the !ountain Pose +Tadasana.


Slightly turn your heels outward while you look forward.

STEP 3:ring your hands together in the prayer positionagainst the chest bone.

STEP 4:end your upper body from the hip until halfwayparallel to the floor. %ithout causing tension in the chin,

stretch out your neck, which causes the back to be

lengthened. The chest bone is moved slightly in the directionof 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.

uild up the e&ercise 'uietly and remain focused on acorrect position of the back and the chest.


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People with lower back problems should avoid doing the full forward bend. 4or

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. (t can alsoincrease the fle&ibility of your hips and groin. -our balance and concentration can

also be improved with constant practice. This -oga Pose is recommended forpeople who have Sciatica and flat feet.


STEP 2:As you e&hale, place your left foot on the inside part

of your right leg, close to the groin area, with the toespointing downward.

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

a T, palms facing down.


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STEP 4:As you e&hale, bring your palms together in prayerposition.

STEP 5:6aise your arms overhead, keeping your palms inprayer position. To maintain balance, it helps to focus your

eyes on one point in front of you and keep on breathing

through the belly.

(n 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 e&tra caution in doing this pose.

al+ Moon Pose (&rda Candrasana)

The alf !oon Pose +Ardha Chandrasana is a Standing Posethat targets thelegs, buttocks, and hips, and improves balance and strength.

Learn how to do the alf !oon Pose in this section0

STEP 1:Start with a Trikonasana, with your left handresting on your hip.
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STEP 2:Slightly bend your right knee then move a bitforward.

STEP 3:!ove your right hand forward 1 a few inches fromthe toes of your right leg, and

STEP 4:8&hale and press your right hand and right heel

into the floor for balance. Lift your left leg parallel to thefloor.

STEP 5:6aise your left hand. (t should be aligned with your

right hand. ear your weight on the right leg.

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


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(f you are a beginner, you can try this pose with the help of a block or a wall. -ou

can use a block for support when you find it difficult to reach the floor with yourlower hand. This pose can also be done with your back to +and leaning against a

wall.

Yoga Exercise - $'n $al'tation ($'r,a

a.askar)

The Sun Salutation Pose, also known as Salute to the Sunand Surya Bamaskar,

is a flowing series of 5 poses which help improve strength and fle&ibility of the

muscles and spinal column. This pose also warms up the body and tones theabdominal muscles. So take your yoga accessoriesand learn how to perform

the Yoga Sun SalutationPose with the help of our animation and easy1to1follow steps.

STEP 1:Stand on your yoga matsand start with the Yoga

Mountain Pose. ring your palms together in prayerposition. 8&hale.

STEP 2:As you inhale, raise your arms overhead, keepingyour palms together.
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STEP 3:8&hale and then bend forward until your handstouch your feet.

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

STEP 5:8&haling, step the left leg back into plank position.

7eep your spine and legs in a straight line and support yourweight on hands and feet.

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

and then your forehead, keeping your hips up and toes

curled under.

STEP 7:(nhaling, stretch forward and bend back. 7eep yourarms straight.


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STEP :8&haling, curl your toes under, press down intoyour heels, and lift your hips.

STEP !:As you inhale, bring your right leg forward, with thetop of the foot stretched out flat on the floor, and lift your

chin.

STEP 1":8&hale and then bend forward until your hands

touch your feet.

STEP 11:(nhaling, stretch your arms forward and over your

head. Slowly bend backward from the waist.

STEP 12:8&haling, gently come back to Tadasana.


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As with all other Yoga E#ercisesand poses, make sure to perform the Sun

Salutation Pose correctly to achieve optimum results. To be safe, you can

use yoga stra$sor your -oga instructor for assistance so he or she will be able

to tell you how to do it the right way.

Yoga Exercise - $read *eg !or"ard

!old (#avista /onasana)

3ne of the basic -oga 8&ercises is the Spread Leg 4orward 4old or @pavista

7onasana. %ith this posture, the hamstrings and adductors are being stretched,resulting to a very calming and yet energi"ing activity. %ith this pose, women

find it relieving and beneficial during their menstruation period. As for men, thepose 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 ma&imum.Then use your hands to pull the buttock flesh

backward so your sitting bones can merge with the

floor.

STEP 3:Sit tall. 8stablish the leg lines first. Turn the

legs in or out until the kneecaps face the ceiling andthe inner edges of your feet are vertical. e on the

center of the back of each heel. Press the back ofeach thigh firmly down into the floor, e&tending the

heels away from you, then spread your toes and pressoutward through the ball of each foot.
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STEP 4:Align your torso and elongate your core.4irst, bring your lower back forward into your body so

your spine is erected, not rounded. Then lift yourchest upward away from the pelvis, move the

shoulders backward, tugging gently downward with

the shoulder blades, and then bring the navelbackward toward the spine. ring your palms

together in Bamaste, prayer position.

STEP 5:Lean forward and place your hands on thefloor. ave your hands shoulder1width apart and your

fingers spread. Snuggle your palms into the floor.

Then wriggle the buttocks backward and positionyourself on the frontal edge of the sitting bones, in

dog tilt, This will help propel you forward into the

pose.

(n 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 - ero Pose (Virasana)

The ero Pose is one of the basic Seated Postures, also e&cellent for!editation.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 inpreparation for the Lotus Poseand acts as a mild counterpose. The ero Pose is

also the starting -oga 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. ave your knees hip1width apart so thethighs are parallel with one another, and separate your

feet until they are slightly wider than your hips. Checkthat your feet are pointing directly backward, not turning

in or out.
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STEP 2:Sit between your feet by first supportingyourself with your hands and then slowly lowering your

hips to the floor. (f you are unable to sit comfortably, orif you feel any pain in your knees, elevate your hips by

placing a folded-oga lanketor Dafu +Den pillow

beneath you. @se this support until you e&perience afeeling of ease +this may take several months.

8ventually, you will be able to sit between your feet withno discomfort with your buttocks firmly on the ground.

STEP 3:Sit tall. Counteract the tendency to slump byad/usting 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 ad/ust your hips toward cat tilt to establish

neutral alignment of your center, your pelvis making aninety1degree angle with the thighs. -ou are now on thetips of the sitting bones.

6est your hands in your lap, on your thighs, or on yourankles, then close your eyes. 8levate and free your

chest, rela& the shoulders back and down away fromyour ears, then lift or lower your chin until your head

feels perfectly balanced, weightless on top of the spine.Sit 'uietly for at least a minute.

Yoga Exercise - *ot's Yoga Pose

(Pad.asana)

The Lotus Pose or Padmasana in Sanskrit re'uires crossing the legs while

maintaining a straight back, making it ideal for !editation and concentration.

This -oga Pose has a lot of benefits such as giving a rela&ing effect, increasingawareness and attentiveness, stimulating body parts and processes, and keeping

or developing a good posture.
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STEP 1:%ith your palms down, sit on the floor with yourlegs fully stretched.

STEP 2:old your right foot with your hands and put it overyour left thigh until it reaches the groin. -our footEs outer

edge should reach your hipEs crease.

STEP 3:old your right knee using your right hand while

the other hand clasps your right foot.

STEP 4:%hile 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. -our footEs outer edge should alsoreach your hipEs crease.

STEP 5:-ou have now achieved a full Lotus Asana. -ou canhave your palms positioned upward, which is energi"ing or

put them down which helps in grounding yourself.


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Yoga Exercise - Cild Pose

The Child Pose is a rela&ation pose which is used to normali"e the circulationafter the ead Standand to give a counter stretch to the spine after the

backward bends. (t is a resting pose that can be done to precede or follow anypose. Performing the Child Pose stretches the hips, thighs and ankles gently. (t

also helps relieve stress and fatigue, and calms the brain. owever, you need to

observe caution in practicing the Child Pose when you are suffering from diarrheaor knee in/ury as it may worsen your ailment when not done properly. Pregnant

women should also avoid doing the Child Pose. Practicing under the supervisionof an e&perienced -oga teacher is advised.

STEP 1:7neel and sit on your feet with your heels

pointing outward. -our knees should be separated,

about the width of your hips.

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

your arms forward.

STEP 3:6est your forehead on the floor, then bringyour arms around and to your sides, palms facing

upward.

(f you e&perience any difficulty doing the Child Pose, you may try using -oga

Props. Placing a -oga olsteror thickly folded -oga lanket between the back ofyour thighs and calves will definitely make you feel more comfortable.

Yoga Exercise - 0arland Pose or

$1'atting (Malasana)
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This Asana makes the ankles more supple and provides a good stretch to theback of the lower legs, the back, and the neck muscles. !alasana also offers a

nice moment of rest for the legs during intense -oga sessions.

STEP 1:ring your feet together and assume a

s'uatting position. Turn your knees outside.

STEP 2:Lengthen your back by stretching your armsforward and bow your head. Try to find your balance in

such a way that there is a stretching towards the pelvisand the upper back is stretched lengthwise as a result of

the fact that the back is stretched towards the floor. (fyou lose any of these stretches, it means that your

position is not well1balanced. -ou can regain this subtle

balance by changing the height of your heels above theground.

STEP 3:(f your back has the right dynamism, it feels asif you can lift your fingers from the ground. This means

that you hardly rest on your arms. As your ankles andyour back begin to rela& more, your heels will move

more and more towards the ground. Fuietly steer youbreath to the stiff parts of your body and let the

rela&ation 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. %hen your lower back loses its supportive function, the upper back and

the chest will sink down and the sensation of rela&ation will be lost.

Yoga Exercise - !'ll Boat Pose

(Pari'rna avasana)

This e&ercise strengthens the belly muscles, the legs and the lower back. (t is

also beneficial to those with kidney, thyroid, prostate and intestine problems. Theoat Pose is a great stress reliever and also improves digestion.


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STEP 1:Sit down on your -oga !at. Pull in your legs andgrab your upper legs on the back side below the knees. Tilt

your upper body backwards so that your lower back carriesyour weight and the entire upper back is aligned in a

straight perpendicular line.

STEP 2:Slightly pull your legs with your arms to maintainthe posture.

STEP 3:8&tend your arms forward and parallel to the floor.

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

your back remains straight. %hen you find the position easy,

you can reduce the stretching power of your arms withoutchanging the position. 8ventually bring your arms along the

body parallel to the floor and focus on a particular spot foryour balance. Fuietly breathe in and out through your belly

and try to maintain your rela&ation during your efforts.

-our lower back is important in this e&ercise. -ou should therefore see to it that

both your back +upper and lower remains straight. 3therwise, this can affect

your breathing.


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Yoga Exercise - al+ $inal T"ist

(&rda Mats,endrasana)

The Spinal Twist -oga Pose, which takes its Sanskrit name from the great -ogicSage !atsyendra, is one of the few -oga Poses in the asic Sessionthat rotates

the spine. !ost bend the spinal column either backward or forward, but tobecome truly fle&ible it must be twisted laterally as well. The movement also

tones the spinal nerves and ligaments, and improves digestion. 7eep your spine

erect and your shoulders leveled in the position. reathe steadily. Twist a littlemore each time you e&hale. Twist first to the left, as below, then repeat the

se'uence twisting to the right.

STEP 1:7neel and sit on your feet with your heels

pointing outward.

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

STEP 3:Lift your left leg over your right, placingthe foot against the outside of the right knee. ring

your right heel in close to your buttocks. 7eep the

spine erect.
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STEP 4:Stretch your arms out to the sides atshoulder level, and twist around to the left.

STEP 5:Bow bring the right arm down on theoutside of the left knee and hold your left foot with

your right hand, placing your left hand on the floor

behind you. As you e&hale, twist as far as possibleto the left. Look over the left shoulder.

The alf1Spinal Twist or Ardha !atsyendrasana prepares the body for the

full -oga Posture. (t is advisable to practice this pose under the supervision of a

-oga instructor.

Yoga Exercise - $age T"ist

(Maric,asana)

The Sage Twist is an important Asana to strengthen the back. (t tones andmassages the abdominal area, especially liver, spleen, and intestines. (t also

relieves lower back pain caused by muscular tension.

STEP 1:Sit on the floor with both legs straight in front

of you.


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STEP 2:end your left leg towards your chest.

STEP 3:6otate your torso toward your left knee. %rap

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

STEP 4:Clasp your hands. 7eep your back straight allthroughout the pose.

As a safety guideline, make sure not to twist your back too far or you may

worsen any back pain you currently feel.

Yoga Exercise - *eg Reclining *'nge

($ingle and %o'ble)

The Leg 6eclining Lunge -oga Posture is a part of a series of Leg -oga 8&ercises

which should be performed in se'uence to fully stretch and tone all muscles inthe legs.

STEP 1:Lie on the -oga !at.


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STEP 2:end your right leg, your knee close toyour chest.

STEP 3:old the sole of your right foot with bothhands.

STEP 4:!ove 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. 7eep yoursacrum flat and the left leg energi"ed) do not tip

sideways in your attempt to touch the floor. !oveyour shoulders toward the floor as you pull with

your hands and round your chest.

Yoga Exercise - *eg to $ide Yoga Pose

The Leg to Side Posture is a part of a series of Leg -oga 8&ercises which should

be performed in se'uence to fully stretch and tone all muscles in the legs. Learnhow to do the Leg to Side 8&ercise in this section.

STEP 1:6aise the left leg, clasp it with both handsand pull it towards you, keeping your head down.

STEP 2:8&tend your right arm to your right side.

Straighten your left arm while holding your leftleg.


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STEP 3:ring your leg to the left. -our armsshould form a single straight line.

Yoga Exercise - *eg P'lls

The Leg Pull is a part of a series of leg e&ercises which should be performed inse'uence to fully stretch and tone all muscles in the legs.

STEP 1:Lie on the -oga !at and bend your rightknee.

STEP 2:6aise your left leg.

STEP 3:Clasp your left foot with both hands. (f

you cannot reach your foot, use a belt or -oga

Strap to span the gap, or clasp your ankle, calf, orthigh. 4irmly press the sacrum down into the floor

and gently pull the leg toward you, flattening theshoulder blades and rounding your chest.

STEP 4:8&tend your right leg on the floor. Pullyour left leg towards you. Continue pressing the

sacrum firmly down, keep moving your shoulderstoward the floor so the shoulder blades flatten, andpress both feet away from you as you gently pull

the leg in tighter.

Yoga Exercise - $ingle *eg Raises

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


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up into the -oga eadstand and trimming the waist and thighs. (f your musclesare 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 e&ercises, make surethat the full length of your back is resting on the floor and keep shoulders and

neck rela&ed. All of these yoga postures begin with legs together and palms

down by your sides.

(n this series, one leg is raised while the other remains flat on the floor. At firstyou can push down with you hands to help lift your leg. 3nce your muscles are

stronger, leave your hands palms up your sides. 7eep both knees straight andpress 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 aspossible. Lower it as you e&hale.

STEP 3:6epeat 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, keepingyour head down. Take a few breaths.

STEP 5:6aise your chin to your shin and hold for onedeep breath. Lower your head as you e&hale. Take a

few breaths.

Yoga Exercise - %o'ble *eg Raise


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This simple -oga 8&ercise prepares your body for the other -oga Asanas. (tstrengthens the abdominal and lower back muscles and is often used to come up

into the ead Stand. Performing the *ouble Leg 6aise trims the waist and thethighs. (f 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

-oga Posture, make sure that the full length of your back is resting on the floorand your shoulders and neck are rela&ed.

STEP 1:Lie flat on the floor.

STEP 2:As you inhale, raise both legs, keeping yourknees straight and your buttocks on the floor.

STEP 3:8&hale and lower your legs. 6epeat tentimes. !ake sure that your lower back remains flat on

the floor while you bring the legs down to avoid anyspinal in/ury.

e sure to keep your lower back and buttocks on the floor. 3nce you can perform

the *ouble Leg 6aise 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

(Pavan.'ktasana)

-ou may not be aware that a -oga 8&ercise can relieve even the unwanted gases

from your body. (n the %ind 6elieving -oga Pose, the e&cess gas would be

removed from the stomach and intestines, thus improving the digestive system.This -oga Pose will also tone and stretch your lower back.
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STEP 1:Lie on the -oga !at.

STEP 2:6aise your left knee.

STEP 3:%rap your hands around your left knee.

STEP 4:6aise your head towards your knee. reathe,

release. 6epeat with the right leg. -ou can also do therocking motion slowly with rhythm.

6emember that while practicing the %ind 6elieving 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 e&ercise will also massage the abdominal organs and

the rocking motion will get rid of the stiffness in your spine.

Yoga Exercise - Crane Pose (Bakasana)

y doing this %sana, your back becomes stretched in its entire length. %ith that,

your arms, /oints and shoulders are strengthened and you develop your sense of

balance, coordination and concentration.

STEP 1:Put your hands flat on the ground. Lift your heelsand shift your weight to your hands.


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STEP 2:Lift your feet and keep your balance on your hands.Try stretching your back in order to keep your chest free.

reathe in and out 'uietly and concentrate on a spot in frontof you. As you progress, try to keep up this e&ercise 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 - ead $tand

($irsasana)

*uring the practice of -oga e&ercises, we not only rela& the muscles but we alsobuild up strength, structure and stability in the right spots. (n ead Stand, you

build up power and structure in both the neck and the upper back and at thesame time, you train your arm muscles and coordination. Likewise, standing in

good alignment with your body upside down also has a calming effect on yourthinking.

STEP 1:Stand on your knees on your -oga !at. Twine yourhands together and keep some distance between the hand

palms as if you are holding a tennis ball in the basin of bothhands.

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

Stand. Try to let your upper arms $interlock$ with theshoulder blades so that they support the shoulders. Let your

upper back sink down and stretch your neck out from thecrown. 6aise your knees.


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STEP 3:Support yourself on your lower arms and walkinwards until you have your back straight.

STEP 4:Step in with one leg and bring your crown to thefloor and /ump 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 upperback does not form a bump and your neck does not get

sunken. Also, see to it that you do not let the center ofgravity fall in your lower back instead of your upper back

with the result that you clench the muscles of your lower

back.

STEP 6:4ocus on a point in front of you. reathe in and out

'uietly and try to get completely still and e&perience the

e&ercise in a meditative way.

%ithout the correct way of /umping up, it is practically impossible to stand in the

eadstand in the right way. Likewise, when you /ump up correctly, you will get

the most out of this e&ercise. The neck is sensitive and when you are aligned

incorrectly in the eadstand, you can easily get in/ured. uild up this e&ercise

'uietly and, if possible, practice the e&ercise a few times under the supervision of

an e&perienced -oga teacher. A safe alternative for this pose is standing on your

head on a special -oga ead Stand stool.


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Yoga Exercise - $o'lder $tand

($arvangasana)

The Shoulder Stand stimulates and re/uvenates your entire body. (n thise&ercise, you build up both power and a new structure in your back and you

rela& tension in well1known stress areas like the neck and the lower back. Themuscles of your lower back get stronger, the chest and shoulders can move more

freely and the back gets straighter. The Shoulder Stand also stimulates the

thyroid gland and is good for blood circulation in the chest, shoulders, upperback and the neck.

STEP 1:Lie down with your back on a -oga !at.

STEP 2:-our shoulders should lie on the edge and

your head rests on the mat. -our legs are drawn inand still stand on the mat.

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

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

legs further beyond your head.


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STEP 5:Straighten your spine and keep your backstraight. !ove 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 theshoulder blades. Try to place your elbows at shoulder1

width. (f you cannot do this, put them at a somewhatwider distance from each other. (f you want, you can

use a belt to keep the arms together.

STEP 7:Push your back upwards with your hands.-ou will get a force upwards coming from the seventh

neck1vertebra.

@se your hands to push the back forward with the

result that it gets narrower and straighter and there isan increased pressure on your shoulders. At the same

time, this re'uires more power of the muscles of thelower back. 6est your weight on the back side of the

shoulders. See to it that you do not bend the upperback and the chest.

STEP :Lift up your legs, one at a time, and see to itthat the pelvis is placed straight over your back and

your hands. -our legs are placed a little forward.

*ivide the weight of your legs between the hands andthe shoulders. uild up strength in the upper lower

back and give space to your chest and shouldermuscles.

A slight bending of the legs sees to it that the back

remains straight and that the dynamism from thesacrum and the hip is maintained.

%ait until your shoulders start to rela& more. Try toincrease the right dynamism through the angle of the

legs and via the hands.


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STEP !:After some time, try placing your arms alittle lower in the direction of the shoulder blades on

your back. See to it that the elbows do not stand toofar apart. reathe in and out 'uietly and try to find

your balance.

Slowly bring your legs back to the mat, one by one,

stretch out your arms +lengthwise, away from youand slowly roll your back downward.

Remark:4or people who practice -oga and have stiff muscles and a weak lower

back, this Asana may be 'uite difficult. As a general rule, it may be said that

healthy pain and discomfort are things that 'uickly disappear when the e&erciseis over.

There are three important power lines in the Shoulder Stand0

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 e&ercise 'uietly. Bever force

yourself and never lose sight of the element of rela&ation during your efforts.

Yoga Exercise - Plo'g Pose (alasana)

A lot people complain about stiffness on the neck and lower back as a result of

stress and wrong posture. (n 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 chanceto compensate stiffness in the neck or lower back0 something that easily happens

in other positions. The Plough is also good for your digestion and it strengthensthe kidneys, the liver and the gall bladder.

STEP 1:Lie down with your back on a -oga !at.


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STEP 2:-our shoulders should lie on the edge andyour head rests on the mat. -our 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 yourlegs further beyond your head.

STEP 5:Straighten your spine and keep your back

straight. !ove your hands toward your back.

STEP 6:Place your arms against your upper backand try to place your hands as near as possible to the

shoulder blades. Try to place your elbows at shoulder1

width. (f you cannot do this, put them at a somewhatwider distance from each other.

y stretching your back and through rela&ation in the

muscles and through your position the legs slowlymove further and further backwards. Try to rela& the

shoulders and the neck muscles through your

breathing. (f your breathing feels oppressed, thepressure in the heart area gets too big or your /aw is

pinched off, you should walk backwards a little withyour legs.

Slowly bring your legs, one by one, back to the mat,


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stretch your arms lengthwise away from you andslowly roll off your back downwards, vertebra by

vertebra.

(t is advisable to lie on a yoga block with your neck and your back in order torelieve the neck muscles a little and to make the stretching of the back easier.

There are three important movements in the Plough0 5 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. Through the upward

movement from the upper back you get a movement in the direction of the chest

bone ? -ou stretch your pelvis upward from the sacrum, with the result that

your chest bone gets more space. *uring this e&ercise you should try not to lose

these three connections. (n fact try to work them out further and further.

Yoga Exercise - andstand (&do

M'ka Vrksasana)

(n doing a and Stand, you rela& your chest and build power in your arms and

wrists. Aside from that, this Asana helps improve your coordination and sense ofbalance. %hen you make progress and are finally able to stand loose from the

wall, this e&ercise will give you a great mental reviver.

STEP 1:Start this e&ercise by doing a *ownward 4acing

*og Posefirst.

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

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

and palms facing upward.

STEP 2:end your knees. ring your heels near yourbuttocks.

STEP 3:6each back with your arms and grasp your

ankles. Let your weight rest on your stomach and noton your pelvis.

STEP 4:6aise your knees further by pulling yourankles with your hands.

Continue breathing regularly and try to increase the

stretching in the chest and the backward bend for a

rela&ed body and mind.

(f you like you can end this e&ercise by letting go of your legs without lettingthem move towards the floor and building up some e&tra strength by $floating$

over your -oga !at.

Yoga Exercise - Weel Pose (#rdva

%an'rasana)

This e&ercise strengthens the power of your legs, arms and wrists and makes

your back and spinal column supple and fle&ible. (n this e&ercise the front part ofthe body is stretched and the back side of the body is bent.

STEP 1:Lie on your back on your -oga !at. Pull in

your legs and put your feet, somewhat turnedinside, on the mat. owever, do not pull them

further apart than the distance of one hip end tothe other.


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STEP 2:!ove your hands towards your head andspread 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-oga !at.

STEP 4:7eep your feet and knees parallel as youpush yourself up until you stand on the ground

with the crown of your head.

STEP 5:Stand on your feet and stretch out yourarms until you have assumed the complete bridge

position. The arms are slightly bent inwards. Let

your head fall backwards. The bending is broughtabout by with strength from your legs and with

force from your arms. Aside from that, you try toachieve the bending through the entire back and

not /ust through a few vertebrae. Look at the floor,and every time you e&hale, try to bend the upper

back further and further. 7eep the knees together,stretch the legs without tightening the buttocks,rela& the shoulders and try to keep the angle of

your wrists and hands :; degrees.

#et back 'uietly and repeat the e&ercise a numberof times.

The principle of the 6oman ridge is that it keeps itself in its right positionwithout cement. (n other words0 the more you practice this e&ercise and the

more fle&ible your back becomes, the less strength you will need to do it.

Yoga Exercise - *oc'st Pose

($alabasana)

The Locust Pose strengthens the abdominal muscles as well as the legs and

arms, relieves stress, and improves posture. Take note0 avoid doing this pose ifyou have chronic back in/ury. Learn how to assume the Locust Pose in this


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section.

STEP 1:Lie on your stomach with your armsalongside your body, palms facing up. -our

forehead rests on the floor.

STEP 2:#ently lift your head.

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

STEP 4:Lift your legs. 7eep your arms parallel to

the floor. -ou will be resting on your abdomen andlower 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. (t is advisable to do this pose and other -oga

8&ercises under the supervision of a -oga instructor.

Yoga Exercise - !is Pose (Mats,asana)

Matsya, the 4ish, was one of the incarnations of the indu #od 9ishnu. 9ishnuassumed this form to save the world from the 4lood. The 4ish Pose

orMatsyasanain indi, is the counterpose to the Shoulder Standand mustalways be practiced after it. aving stretched the neck and upper spine in the

Shoulder Stand, Plough or ridge, you now compress them as you arch yourback. *oing the 4ish Pose also relieves the stiffness of your neck and shoulder

muscles and corrects any tendency of having rounded shoulders. olding

this-oga Posee&ercises the chest, tones the nerves of the neck and back, andensures that the thyroid and parathyroid glands obtain the ma&imum benefits

from the Shoulder Stand. Performing the 4ish Pose also e&pands the rib cagefully, increasing your lung capacity and aids in deep breathing. -ou should remain

in this -oga Posture for at least half the amount of time you spent in theShoulder Stand in order to balance the stretch.
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STEP 1:Lie down on your back with your legsstraight and your feet together. Place your hands,

palms down, underneath your thighs.

STEP 2:Pressing down on your elbows, inhale andarch your back. *rop your head back so that thetop of your head is on the floor, but your weight

should rest on your elbows. 8&hale. reathe deeplywhile in the position, keeping your legs and lower

torso rela&ed. To come out of the pose, lift yourhead and place it gently back down, then release

the arms.

Yoga Exercise - Cobra Pose

(B'2angasana)

The Cobra Pose is a great e&ercise for people with lower back aches. This posturedecreases 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 onyour lower arms.

STEP 2:6aise your forehead, look upwards and

stretch your hands backwards. Let your weight rest

on your chest.

STEP 3:The head falls a little backwards towardsyour back and the backward movement proceeds

from the neck and the chin. !ove your belly further

backward as if someone is pulling your arms. Theweight is more and more shifted towards the belly

and the lower back does the real work.


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STEP 4:(f you cannot raise your chest any further,put your hands and arms ne&t to your chest on the

mat without losing the bend. Stretch your arms sothat they stand perpendicular on the floor and at

the same time turn your arms a little inward. 6ela&

your lower back and bear your weight with yourarms.

STEP 5:The buttock muscles remain rela&ed

during the e&ercise. !ove your chest further

upwards with every breathing out. *o this in arela&ed way instead of using force. -ou can tilt

your head back. The shoulders are broad in frontand the shoulder blades remain low.

Yoga Exercise - %og Pose (&do M'ka

$vanasana)

The *og Pose or *og Tilt has its center on the pelvis. (t stretches the back,

opens the chest, and builds upper body strength. (n addition, it stretches the

whole back side of the body, arms, shoulders, hips, heels, and hamstrings. Thename itself, *og 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 directlybeneath the hips. ave your fingers fully spread with the

middle fingers pointing straight ahead. !ake your backhori"ontal and flat. #a"e at the floor. This is your $neutral$

position. %hen your pelvis is in neutral, your spine will be at

full e&tension, with both the front and back sides e'ually

long.

STEP 2:As you wait for the inner cue, do not sag into yourshoulders. (nstead, create a line of energy through each arm

by pressing downward into your hands and lifting yourshoulders. #o back and forth like this several times to make

sure you understand the movement.


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STEP 3:%hen you are ready to begin, breathe in deeply. Asyou e&hale, turn your hips into $Cat Tilt$. *o this by gently

pulling the abdominal muscles backward toward the spine,tucking the tailbone +coccy& 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 themiddle of your back toward the ceiling, rounding your spine

upward. Curl your head inward. #a"e at the floor betweenyour knees.

STEP 4:As you inhale, turn your hips into *og Tilt. *o this

by releasing the grip of the buttocks, reversing the tilt of

your pelvis, and curving your spine into a smoothly archedbackbend.

This posture can remove fatigue, improve breathing, improve circulation of blood

to the brain, and re/uvenate the entire body. -ou can also improve by bending

the elbows and lowering the forearms to the floor. This posture is not advised to

people with recent in/uries on their back, hips, arms or shoulders. People with

high blood pressure must consult their doctors first.

%arning0 %e encourage everybody to try and practice each -oga Pose by

yourselves at home or in the office. owever, if you are feeling uncomfortable or

are not able to complete a posture, do not push yourself. -oga 8&ercise is not a

competition, so /ust rela& and try again. Bonetheless, it might be helpful to

actually sign up for some -oga Classeswhere a professional teacher will guide

you through each yoga pose and make sure you are doing the e&ercise correctly.

Yoga Exercise - Bridge Pose ($et'Bandasana)

The ridge Pose is also known as Setu andhasana which means construction of

a bridge. (t came from the words GsetuH meaning bridge, GbandhaH meaning lock,

and GasanaH meaning posture. Setu andhasana is effective in promotingrela&ation and reducing stress. The legs and the hips do most of the work which

helps in re/uvenating tired feet. The Shoulderstand, Plough and the ridge are

practiced by advanced students.
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STEP 1:Lie on your back with your knees bent, feettogether. 7eep 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:!aintain your position in Step and moveyour arms over your head.

(f practiced, Setu andhasana tones the system by its effects on the spinal

column. -ou can use props in doing this posture, like a chair, pillow, or anything

to support your back or your legs as you stretch.

-ou should listen to your body if it can still do this e&ercise. Consult your doctor

at all times.

Yoga Exercise - Corse Pose ($avasana)

8ven rela&ation can bring out the best in yous I but make sure you do itproperly. The Corpse Pose or Savasana may look like a simple rela&ing pose thatis done in between or after an Asana, but this e&ercise re'uires a lot of

concentration and will develop through continued practice. This e&ercise, if donecorrectly, will stimulate blood circulation and will lessen or relieve fatigue,

nervousness, asthma, constipation, diabetes, indigestion, and insomnia. (t willalso improve oneJs mental concentration.

5. 6otate your legs in and out, and then let them fall gently out to the sides.

. Let your arms fall alongside your body, slightly separated from the body,

palms facing upwards.


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?. 6otate the spine by turning yourhead from side to side to center it.

. Push yourself in a sitting position.

Bo -oga Session is complete without the Corpse Pose. (t is the bodyJs time to

process information after a -oga 8&ercise, and it is a must that you stay awake

during the five to ten minute1duration of this pose.

Yoga Exercises - $tanding Poses

Standing Poses provide enough knowledge on the universal principles ofalignment which is very essential in performing all poses. 3ne good e&ample of

Standing Pose is the !ountain Pose +Tadasana. (t is considered as the origin of

all other -oga Poses. (n general, Standing Poses are the foundation of manyposes.

Standing Poses are very beneficial. They increase strength and fle&ibility, help

you become more aware of your posture, invigorate your whole body. Take a lookat the different Standing Poses and learn how they are practiced0

Mountain Pose (Tadasana)

The Mountain Yoga Pose promotes the experience of stillness, strength, relaxed power, and im

associated with mountains. This Yoga posture, and coming bac to this stillness after other pose

becoming ac!uainted with stillness.

Triangle Pose (Trionasana)

"n #indu art, the triangle is a potent symbol for the divine principle, and it is fre!uently found i

mandalas used for meditation. The Trionasana or Triangle Pose concludes the Yoga Postures i
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$evolved Triangle Pose (Parivrtta Trionasana)

This asana is a contrary twisted Trionasana and is a good exercise to follow the Trionasana.

your sense of coordination and sense of balance. You need a lot of concentration and precision t

correctly.

%rescent Moon PoseThe %rescent Moon Pose stretches and strengthens the arms and legs, increases stamina, impro

concentration, and can also relieve bacaches. "f you are suffering from diarrhea, high blood pr

you should tae extra caution practicing this pose.

&arrior Pose " ('irabhadrasana ")

The &arrior Pose " or 'irabhadrasana " improves balance and agility and strengthens your legs,

targets the chest, shoulders, nec, and abdominal area. earn how to do the &arrior Pose " in th

&arrior Pose "" ('irabhadrasana "")

This posture strengthens your legs, bac, shoulders, and arms, building stamina. "t opens your h

improves balance. "t is called the &arrior in reference to the fierce warrior, an incarnation of hsecond &arrior Pose in this section.

&arrior Pose """ ('irabhadrasana """)

&arrior Pose """ is the third variation of 'irabhadrasana. This pose helps improve balance and s

strengthening your anles and legs. *s with all other poses, mae sure to perform it correctly to

results. earn how to do the &arrior Pose """ in this section.

&ide+legged orward -end (Prasarita Padottanasana)

This is a good stretching exercise that reduces the stiffness, tiredness and tension in the muscles

the same time, the muscles of the bac and the nec are thoroughly stretched and you learn to d

stretching aches.

%hair Pose " (tatasana ")

* strong straight lower bac is the foundation of every correct position. "n doing the %hair Pose

lower bac and the legs and by doing so, you create more space in the chest and belly. %hec o

how it is done.

%hair Pose "" (tatasana "")nlie in the tatasana ", the %hair Pose "" involves bending the upper body from the hip until

the floor. earn how to perform the %hair Pose "" in this section. You can use our animation as

easy+to+understand steps.

tanding orward -end (ttanasana)

/oing a tanding orward -end can completely stretch your upper and lower bac as well as y

legs. "n addition, it can help increase the flow of brain in the brain. 0now more about tanding

section.

/ownward acing /og (*dho Muha vanasana)

The /ownward acing /og Pose builds up strength in the upper arms and re1uvenates the entirexercise in itself, this pose is often used in between other exercises. %hec out this section and l
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acing /og Pose is done.

$evolved ide *ngle Pose (Parivrtta Parsvaonasana)

This tanding Pose helps enhance flexibility and alignment of your spinal column, improve dig

strengthen legs and nees. "n this section, learn how $evolved ide *ngle Pose (Parivrtta Parsv

performed.

#ands to eet (Pada #astasana)

The #ands to eet Pose or Pada #astasana gives many of the same benefits as the orward -en

restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrin

#ands to eet Pose in this section.

tanding ide tretch Pose

This side stretch will increase the flexibility of your spine, arms, and rib cage as it stimulates th

spleen functions. urthermore, the Yoga Pose will also help realign your spinal column and will

more oxygen. earn how to perform this pose in this section.

tand pread eg orward old

Practicing the tanding pread eg orward old can strengthen and stretch your inner and bac

People with lower bac problems should avoid doing the full forward bend. or beginners, you

folding chair to support your forearms.

Tree Pose ('rsasana)

The Tree Pose helps strengthen your thighs, calves, anles and bac. "t can also increase the fle

groin. Your balance and concentration can also be improved with constant practice. This Yoga

people who have sciatica and flat feet.

#alf Moon Pose (*rdha %handrasana)The #alf Moon Pose (*rdha %handrasana) is a tanding Pose that targets the legs, buttocs, an

balance and strength.

un alutation (urya 2amasar)

The un alutation or urya 2amasar is a Yoga Pose which limbers up the whole body in prep

*sanas. "t is a graceful se!uence of twelve Yoga positions performed as one continuous exercis

un alutation in this section.

Practice Standing Poses to improve balance and posture. 7eep in mind, though,that -oga is not a competitive activity. 7now your limits and do not push yourself.

3therwise, you will not be able to en/oy doing the poses, or worse, you may hurt

yourself. 7eep on practicing and have fun

Basic Yoga $ession - Yoga Exercise and

Pose
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Set your gym e'uipment aside. -oga 8&ercise will only re'uire you ?; minutes

each day, a -oga !ator blanket, and a small e&ercise space.-ou might be

surprised to learn that your body can actually do things you did not think

possible. Take the wide range of -oga Posesthat can help an individual attain a

high level of self1awareness, balance, and strength. The seven primary types of

movements that your body can make through -oga e&ercise are fle&ion,

e&tension, hypere&tension, abduction, adduction, rotation, and circumduction.

-ou can do a combination of these movements to have a stronger, more fle&ible,

and balanced body.

-oga is one good way of rela&ation. (t can ease the tension building in your

muscles and /oints without e&periencing fatigue and overe&ertion. The -oga

e&ercise is also believed to make a practitioner look younger. The basic yoga

moves involved in the poses and e&ercises will provide inner peace and radiant

health.

These are some of the things to keep in mind before indulging into Yoga

E#ercise0

7now your body limits.

(f you want to en/oy the activity, donEt push too hard. This could also avoid

hurting yourself in the process.

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

basic positions. (f that is not possible, good books or videos on -oga8&ercise can help you get started.

Consult a health professional before starting to do the e&ercises, especially

if you have certain medical conditions.

The Asanas or the -oga Poses usually start in breathing slowly and deeply,

concentrating your mind, and making yourself centered. 6emember that yourbody movements and breathing must be coordinated until such time that they

are one and the same. -our breathing will also be your guide on when to start or

stop the -oga 8&ercise. Coming into a pose, holding it, and coming out of it must

be continuously done with gracefulness.

The Se&uence o' Yoga %sanas
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!oga "#ercise $ %orpse ose &Savasana'

The %orpse !oga ose is considered as a classic rela#ation !oga ose and is practic

between (sanas as well as a )inal *ela#ation. While it looks deceptively simple, it i

perform. Learn more on how to do it with the help of this article.

"asy ose &Sukhasana'This is one of the classic editative oses and is usually performed after doing the

"asy ose helps in straightening the spine, slowing down metabolism, promoting in

keeping your mind still.

eck "#ercises

any people hold tension in their necks and shoulders, leading to sti/ness, bad po

headaches. !oga practice can ease tension, increase 0e#ibility, and tone the muscl

"#ercises in this section.

Shoulder Lifts

any people hold tension in their necks and shoulders, leading to sti/ness, bad poheadaches. !oga practice can ease tension, increase 0e#ibility, and tone the muscl

covers the steps on how to practice Shoulder Lifts.

"ye Training

Like any other muscles, the eye muscles also need e#ercise to be healthy and stro

eyes in every direction, without turning your head at all, these )ive !oga "ye "#erci

the eye muscles, help prevent eyestrain, and improve eyesight.

Sun Salutation &Surya amaskar'

The Sun Salutation or Surya amaskar is a !oga ose which limbers up the whole b

for the !oga (sanas. It is a graceful se-uence of twelve !oga positions performed a

e#ercise. Learn how to practice Sun Salutation in this section.

2ouble Leg *aises

( 2ouble Leg *aise is similar to a Single Leg *aise, only this time, you will raise bo

!oga ose, make sure that the full length of your back is resting on the 0oor and yo

neck are rela#ed. This section covers the steps and guidelines on how to do this po

3eadstand &Sirshasana'

3eadstand is one of the basic postures in the world of !oga and is considered as th

because of its numerous e/ects on the entire body. any !ogis believe that practiccan help in treating illnesses.

Shoulder Stand &Sarvangasana'

In the Shoulder Stand, your body is resting on your shoulders. This !oga ose impr

strengthens the abdominal area, and stimulates the thyroid gland. In this section, l

Shoulder Stand is performed.

lough ose &3alasana'

The lough ose stretches your spine, thus, improving spinal 0e#ibility. It benets t

abdomen, eases tension in the shoulders and back, and reduces stress. Learn how

lough ose in this section.
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1ridge ose &Setu 1andhasana'

This !oga ose strengthens the spine and helps in building core and lower body str

know how to perform the 1ridge ose. 4eep in mind, though, that this pose should

people who are su/ering from serious back or knee in5ury.

1ow ose &2hanurasana'

The 1ow ose resembles an archer6s bow. It strengthens the muscles in the back ar

posture, and helps in dealing with several gastrointestinal problems. Take note tha

for people who are su/ering from serious neck or back in5ury.

Locust ose &Salabhasana'

If the %obra ose works mainly on the upper back, the Locust ose targets the low

also strengthens the abdominal area, arms, and legs. (nother thing that makes it d

poses is that it entails rapid movement. %heck out how it is done in this section.

)ish ose &atsyasana'

2oing the )ish ose relieves sti/ness of the neck and shoulder muscles and improv

spine. It is the counter$pose of the Shoulderstand. 3old the )ish ose for at least ha

you spent in the Shoulderstand in order to balance the stretch.

Seated )orward 1end &aschimothanasana'

*ela# your body and mind, stretch your hamstrings, shoulders, and spine, relieve s

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