Kneel on the floor (on a folded blanket to pad your knees, shins, and feet if necessary), with your thighs perpendicular to the floor, and touch your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor. Angle your big toes slightly in toward each other and press the top of each foot evenly on the floor.

Exhale and sit back halfway, with your torso leaning slightly forward. Wedge your thumbs into the backs of your knees and draw the skin and flesh of the calf muscles toward the heels. Then sit down between your feet.

If your buttocks don’t comfortably rest on the floor, raise them on a block or thick book placed between the feet. Make sure both sitting bones are evenly supported. Allow a thumb’s-width space between the inner heels and the outer hips. Turn your thighs inward and press the heads of the thigh bones into the floor with the bases of your palms. Then lay your hands in your lap, one on the other, palms up, or on your thighs, palms down.

Firm your shoulder blades against the back ribs and lift the top of your sternum like a proud warrior. Widen the collarbones and release the shoulder blades away from the ears. Lengthen the tailbone into the floor to anchor the back torso.

At first stay in this pose from 30 seconds to 1 minute. Gradually extend your stay up to 5 minutes. To come out, press your hands against the floor and lift your buttocks up, slightly higher than the heels. Cross your ankles underneath your buttocks, sit back over the feet and onto the floor, then stretch your legs out in front of you. It may feel good to bounce your knees up and down a few times on the floor.

Seated Poses:
Virasana – Hero’s Pose
Badddha Konasana – Cobbler’s or Butterfly Pose
Kapotasana – Pigeon Pose
Dandasana – Staff Pose or Plank Pose
Sukhasana – Simple Crossed Legs Pose

Forward Folds:
Balasana – Child’s Pose
Adho Mukha Shvanasana Downward Facing Dog Pose
Uttanasana – Standing Forward Fold
Prasarita Padottanasana – Standing Wide Leg Forward Fold
Paschimottanasana – Seated Forward Fold
Janushirshasana – One-Leg Seated Forward Fold
Parsvatonasana – Standing Head to Knee
Upavishta Konasana – Seated Wide Leg Forward Fold

Back Bends:
Bhujangasana – Cobra Pose
Urdva Mukha Shavanasa – Upward Facing Dog Pose
Ustrasana – Camel Pose
Dhanurasana – Bow Pose
Urdva Dhanurasana – Full Back Bend
Setu Bhanda Sarvangasana – Bridge Pose

Balances:
Ardha Chandrasana – Half-Moon Pose
Vrikshasana – Tree Pose
Garudasana – Eagle Pose
Vasisthasana – Side Arm Balance

Other:
Ujaii. – Victory Breath
Chaturanga Dandasana – Low Plank Pose
Supta Padangushthasana – Reclined Leg in the Air Pose
Padangustasana – Leg in the Air Pose
Vinyasa – Flowing through poses.
Surya Namaskar – Sun Salute
Shavasana – Corpse or Relaxation Pose

“Balanced fitness” is a core goal in achieving health and optimal performance. Since Yoga postures (in Sanskrit, called “asanas”) have been around for at least 3000 years, many physical therapy, fitness and athletic training programs incorporate some aspect of postures, which were original to yoga. However, the best practices of yoga asanas also involve going within, development of dual focus, gently slowing the breath, and abdominal breathing. Yoga stretches are recommended both before exercise/practice – to prevent injury, and after, “reducing muscle soreness and stiffness.” However, that is not the only reason to use yoga!

Top trainers recommend exercises like yoga postures, as the most effective for strength training (i.e., lunges, warrior poses, plank, sun salutation and up dog). Regardless of the sport, complete warm-ups and cool downs will help prevent stress fractures. However, some sports rely more heavily on specific areas of the body, and extra attention is needed to maintain balance. For example, tennis requires great lunging ability, and flexibility in the spine and shoulders, so spinal twist/ lateral stretches, and warrior pose flow would be important.

Check out the Yoga Journal website articles for great information on applying yoga to other sports. Their “Yoga for Golfers” link sums up nicely, “Striving toward symmetry and balance is the essence of a yoga program, which breaks down tension the body has learned to work around. It is an intuitive process that takes practice to develop, much like a good golf game.”

Yoga is easy to incorporate, and many options exist, not only creating strength, but also greater flexibility, improved focus and concentration, and enhanced performance – balance inside and out.

In the old tradition, a Classical Yoga student followed a strict regimen. To master a posture meant remaining still in a pose for three hours. The goal was not limited to technical mastery however, as Classical Yoga was preparation for further spiritual practice. This lifestyleincorporates all aspects of the personality (physical, emotional, intellectual, spiritual) with the aim of freeing a student from any blocks that limit him/her from higher pursuits.

Perhaps living a healthy lifestyle in the modern world is today’s posture to master. The integrated
approach to life presented by Classical Yoga helps one cope with stress. The essence of Classical Yoga can be applied to modern life by integrating theory into practices that transform one’s attitude toward interactions.

To begin, the philosophy of Yoga is applied to each part of our lives, but let me apply the fi rst step in
doing a Yoga pose as an example. Each morning when I wake up and feel the normal stiffness after sleep, I think that taking a short walk and performing a few Yoga poses will make me feel great and make the day ahead a good one. While my thoughts are not negative, they are not enlightened Yogic thoughts. “I want” a specific outcome to occur. If I am really honest, I don’t want to hear anyone complain, I don’t want to see anyone suffer and I certainly don’t want to remember any unsolved
problems. This type of attitude, again while optimistic, lacks the spiritual dimension.

If I approach Yoga for guaranteed success, I would say, “Ah, today I will enjoy some stretches and clear my mind so that I might be ashining light in the midst of whatever the day brings”. This spiritual attitude accepts life for what it is. There may be pain, suffering, joy or love, but whatever happens, I
maintain an accepting attitude. This approach can now be applied to everything. If you exercise today and want to feel good, then you are going to be trapped by your “wanting”. If you exercise and just accept life for what it is, you will be successful no matter the outcome.

This one example of how an accepting attitude shows you the power of Yoga when it is taught in its proper manner. Below are the eight main steps that comprise the Classical Yoga system in relation to yoga poses and meditation.

The Eight Steps of Classical Yoga:

1. Restraints: Non-Violence, Truth, Non-Stealing, Moderation and Non-Greed.

2. Observance of Virtue: Purity, Contentment, Fortitude, Study, and Recognition of a Higher Reality.
3. Physical: Yoga Postures, Hygiene, Diet, Exercise, Rest.
4. Bio-Energy Control utilizes breathing exercises to develop an understanding of the body’s use of life force.
5. Sensory Awakening: Sight, Smell, Touch, Taste and Hearing.
6. Concentration focuses the mind on one topic and returns to the topic when the mind jumps. Most meditators are in a stage of concentration during their practice.
7. Meditation means thinking on only one thought for a prolonged period of time. Traditionally, 28 minutes is distinguished as the time to transform concentration to meditation.
8. Trance Consciousness is a mystical state of consciousness that occurs to a person but cannot be consciously manifested.

A Yoga Lifestyle is a path that can lead to, a positive belief system, reduction of stressful behaviors,
nutritional awareness, yoga poses and breathing, relaxation, meditation, yoga psychology, a hobby /
creative outlet, group support, and an individualized home program.

A common beginner question is how will Yoga benefit someone who is out of shape. Yoga practices can
be modified for all conditions. Beginner or Gentle Yoga classes are helpful for those who need to move very slowly.

Beginner classes are non-fatiguing and concentrate on learning the fundamentals of Yoga poses. When proper breathing and alignment is learned, the benefits of Yoga poses accrue. Students who are fit will find a vigorous class (vinyasa class) to be a challenge, especially for those who have not patiently learned the basics of Yoga poses. For best results, first study in the slower beginners
class to learn proper breathing and form. Many who are fit but new to Yoga often skip beginner levels and are prone to injure themselves as the mixture of toning, stretching breathing and relaxation needs to be understood first.

Those suffering from a health condition should work together with their health professional’s guidance.
Yoga may support health by reducing stress and motivating the student to practice the principles of
healthy living. However, do not look to the Yoga teacher to know the limits of your activity. Ask your Doctor for your limits and then bring that information to the Yoga teacher.

A Yoga teacher cannot diagnose nor recommend what is best for a particular condition. However, the
teacher should know how to adapt exercises if you tell them your limitations. Conditions that can be improved through healthy living and a thorough Yoga program include, addiction support, anxiety, asthma, back ache, depression, diabetes, emotional integration, high blood pressure, insomnia, life changes, meditation training, pain management, prenatal exercise, preventative health care, stress management, and weight loss.

The practice of these ideas is not easy. Bad habits are ingrained from childhood. Society teaches
competition, not balanced living. Stress producing ideals are ingrained in the fabric of our thinking; be a millionaire, be famous, change the world. These materialistic goals do not bring health or happiness.
Classical Yoga can provide expert guidance in proper intention and technique. Then, the practitioner
experiences how the meaning of Yoga relates to the meaning of life. Yoga does not define life; it illustrates ways of creating a balanced state of mind. Clarity of mind allows one to know reality from within and remain unaffected by the stress of society. Slowly, these practices develop into a routine of healthy living.

Restorative yoga is a form of active relaxation. Regular yoga poses supported by props bring the
body and mind into deep relaxation. It also passively stretches tight muscles, rehabilitates injured
muscles and joints, and can be used to heal and prevent back pain, frozen shoulder, migraines,
anxiety and depression, and many other physical/emotional issues. There are two principles to
keep in mind when practicing or teaching restorative yoga poses. First, keep adjusting the props
until the student can give in completely to the pose without holding tension in any muscles or
joints. Second, work up to holding the pose for the maximum amount of time in order to enjoy
the full benefits of the practice. Here are some restorative yoga poses to get you started.

Supta Baddha Konasana (reclining bound angle)

Props: bolster or two firm bed pillows, yoga blanket, yoga strap and optional eye pillow

Place a bolster in the center of your mat so that when you lean back over it it supports the entire
length of your spine and your head. If you do not have a bolster, stack two firm bed pillows in
the center of your mat. Fold a blanket into a square and place it at the top of the bolster where
your head will rest. Sit so that your sacrum is pressed against the lower edge of the bolster. Bring
the soles of your feet together and open your knees to the sides. Wrap the strap around your
sacrum and loop the end around your toes, belting the strap so it is snug but not overly tight.
Lean back over the bolster and rest your head on the folded blanket. Place the eye pillow over
your eyes. Hold the pose for 5 minutes, gradually increasing to 15 minutes. To come out of the
pose, reach down to release the strap first, then lift your knees and roll off the bolster onto your
side. Wait several breaths before sitting up.

Benefits: opens the chest, abdomen and groins; relaxes the neck and shoulders; relaxes the nervous system

Salamba Setu Bandhasana (supported bridge pose)

Props: bolster or 2 or more yoga blankets, and optional eye pillow

Use a bolster or fold your blankets lengthwise and stack them in the center of your mat. Lie
down lengthwise on the bolster or blankets so they support the length of your spine. Slide off the
end until your head, neck and shoulders are resting on the mat. There will be a sharp bend in
your neck. Adjust the height of the blankets to make this pose more comfortable. Rest your arms
on the floor to the sides with your palms turned up. Place the eye pillow over your eyes. Hold for
5 minutes, gradually increasing to 15 minutes.

Benefits: opens the chest; stretches the neck; frees the breath; increases circulation to the upper body.

Salamba Jathara Parivarthanasana (supported spinal twist)

Props: bolster or blankets, optional hand towel and eye pillow

Place the bolster horizontally on your mat or stack the blankets on top of each other lengthwise.
Sit down on the right end of the bolster so that the length of the bolster is to the left of your body.
Bend your knees and move your buttocks slightly forward on the bolster without falling off.
Using your arms to guide you, lie back on the floor so that your hips are elevated. Open your
arms to the side in a “T” position. With an exhalation, roll your knees to the left, allowing the
bolster to support the left hip and knees. Place the eye pillow over your eyes. If your knees
separate, place a small towel or blanket in between your knees. If your right shoulder feels
overstretched, bend your right elbow and rest your right fingertips on your ribs. If your right side
and back feel overstretched, remove one blanket. To increase the stretch, straighten your legs at a
45 degree angle and/or add a blanket. Adjust the props until you feel comfortable and relaxed.
Hold for 5 minutes, gradually increasing your time to 10 minutes. To switch to the other side,
bring your knees up to the center, place your feet on the floor, and scoot your body to the left
side of the mat. Repeat the pose by bringing your knees to the right, holding for the same amount
of time as the other side. To come out of the pose, bring your knees up to center. Place your feet
on the floor and move the entire body off the bolster. Roll over to your side, rest for a few
breaths, then sit up.

Benefits: stretches low back, the muscles along the side of the body, and the intercostal muscles (between the ribs); enhances breathing

Supported forward bends: Paschimottanasana (seated forward bend)

Props: chair and blankets

Sit facing the seat of the chair with your legs extended under the chair. You may wish to sit on a
blanket to elevate your hips. Cross your arms, lean forward, and place your arms and head on the
seat of the chair. Hold for 5-10 minutes. An alternative way to practice is to stack a bolster
and/or several blankets on your outstretched legs. Cross your arms, lean forward, and rest your
arms and head on the supports.

Benefits: stretches low back, calms the mind

Upavistha Konasana (open angle)

Props: chair and blankets

Practice the same pose as above except that your legs are open to the sides of the chair in an open
angle.

Benefits: relaxes inner thighs, pelvic floor, lower abdomen, and uterus

Balasana (child’s pose)

Props: bolster or blankets

Place the bolster and blankets in the center of your mat. Kneel at one end of the support,
separating your knees so that the bolster and blankets can be wedged in between them. Sit back
on your heels. Place your hands on either side of the support and gently lower your torso onto the
pillow and blankets, turning your head to one side and resting your arms on either side of the
support. Your head should remain on the support, so if you have a long torso you may need to set
up an additional bolster and blankets end to end. The torso should remain parallel to the floor, so
add and subtract blankets accordingly. If this position is stressful on your lower legs, you can
place a small towel or blanket between your buttocks and heels. Hold for up to 5 minutes with
your head turned to one side, then turn you head to the other side for an equal amount of time. To
come out of the pose, press your hands firmly into the floor and lift up your torso to sit back on
your heels.

Benefits: relieves menstrual cramps and low back pain

Elevated Viparita Karani (legs up the wall pose)

Props: 2 yoga blankets and optional eye pillow

Take your yoga blankets and eye pillow to the wall. Fold your blankets lengthwise and place
them parallel to the wall. Sit sideways on one edge of the blanket with knees bent and your
shoulder 4-6 inches from the wall. Using your arms to guide you, make a quarter turn with your
body so you can lie down on the floor with your knees bent and the soles of your feet against the
wall. Extend your legs up the wall. Adjust yourself on the blankets so your back and neck are
relaxed and your legs can comfortably straighten. Moving the buttocks away from the wall
decreases the stretch on the back of the legs while moving closer to the wall increases the stretch.
Once you are comfortable, place the eye pillow over your eyes, reach your arms on the floor
toward the wall, and turn your palms up. Hold for 5 minutes, gradually increasing to 15 minutes.
To come out of the pose, bend your knees, and roll over to your right side. Rest here for several
breaths before pressing up to a seated position.

Benefits: Opens the chest to facilitate breathing; opens the chest; relieves pressure on the feet and legs; helps to lower blood pressure

Various Tools Available For Purchase To Enhance Your Practice Of Yoga Sessions

The yoga mat is a must to begin and is used to provide cushioning for your body and once you become more proficient in your yoga poses you may not choose to use one. At most yoga studios a mat can usually be hired, it’s a good idea to have your own as you don’t want to be bothered with other peoples sweat etc. A good yoga mat will cost approximately twenty Euro and up, this price shouldn’t sway your commitment in deciding to go ahead.

You may want to consider purchasing two yoga mats, if you’re going to do yoga at home you’ll need one there too. Yoga mats do come in various types i.e. thick-mats, sticky-mats, travel-mats, extra-long-mats etc., so make sure to purchase the one that suits you best.

With some yoga poses you may need yoga props such as blocks which are generally made of bamboo or foam and are reasonably priced at under ten Euro or so. If your new to yoga a dvd or cd could be a good idea so you can practice your yoga at home too. These yoga lessons on dvd or cd are priced at anything between fifteen to fifty Euro. Meditation cushions are also available at reasonable prices, but are not essential to start practicing yoga.

The Benefits of Practicing Yoga

One of yoga’s many benefits is that it will help to increase your ability to find your space, harmony, inner peace and ease within your body and mind. But yoga can also help ease aches and pains in all parts of the body – for example; one of the places where we often have tightened tendons is around
the shoulders and neck area, which often causes headaches, practicing yoga can loosen up tight muscles and tendons and alleviate those annoying headache.

Yoga Poses For Beginners

There are many yoga poses, each one being helpful for any number of ailments, aches, pains and stress. No need to be overwhelmed or put off, you’ll learn the poses as you go and as your yoga is hopefully going to be a lifelong pursuit, you’ll have lots of time to learn. As your practice of yoga
progresses, you’ll become less overwhelmed and be comfortable taking on more of the challenging poses, but as a beginner, it’s a good idea to keep your yoga practice simple. However, don’t jump right into any fancy yoga exercises before you’ve been to a few yoga classes. It can take years to
learn the various yoga positions, but there are exercises that are appropriate and helpful for beginner students too.

A few standing yoga poses for beginners – both in English and Sanskrit include the following:

Downward Facing Dog – Adho Mukha

Downward-Facing Dog is an all-round yoga pose, which is a rejuvenating stretch. A few of the benefits of this pose are that it calms the brain and helps relieve stress, energizing the body as well as it stretches the shoulders, calves, arches, and hands.

Instructions:

1. Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.

2. Curl the toes under and push back raising the hips and straightening the legs.

3. Spread the fingers and ground down from the forearms into the fingertips.

4. Outwardly rotate the upper arms broadening the collarbones.

5. Let the head hang, move the shoulder blades away from the ears towards the hips.

6. Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.

7. Rotate the thighs inward, keep the tail high and sink your heels to the floor.

8. Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these two poses. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor. This will happen eventually as the muscles lengthen.

Beginners: Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs and the sit bones up high. Then sink your heels, straightening the legs keeping the high upward rotation of the sit bones. Also try bending the arms slightly out to the side, drawing the chest towards the thighs. Then restraighten the arms.

Advanced: If you are very flexible, try not to let the rib cage sink towards the floor creating a sinking spine. Draw the ribs in to maintain a flat back. Try holding the pose for five minutes, placing a block under your head for support.

Extended Sides Angle Pose – Utthita Parsvakonasana

Extended Sides Angle Pose is used to create a stretch along the top side of the body, from the back heel through the raised arm. The need to match a stretch along the underside of the torso is often neglected.

1. From Downward Facing Dog, bring the right foot forward next to the right hand.

2. Drop the left heel down to the floor.

3. Bend the right knee so the calf and thigh are at a right angle with the thigh parallel to the floor.

4. Bring the right hand inside or outside the right foot and the left arm up toward the ceiling, opening the chest and stacking the left shoulder on top of the right.

5. Bring the gaze up to the right hand.

To keep the body in balance, repeat on the left side.

Beginners: If the right hand does not comfortably reach the floor, take a block under the hand so that you can still open the chest.

Pyramid Pose Intense Stretch Pose – Parsvottanasana

As the name suggests this pose is an intense stretch for the entire body. Our legs secure us firmly to the ground as our spine falls forward calling upon balance and concentration while promoting inner calm.

1. Standing in Tadasana, turn your right foot out slightly. Then, step the left leg forward so that your stance is fairly wide, yet comfortable. If you feel too wide or too close, adjust your stance. You will be looking over your left leg, your hips squared with the left leg.

2. Take the arms behind the back holding onto your forearms. Stand here for a few cycles of breath to gain a sense of balance, root your legs into the ground and to feel the stretch in the legs.

3. Inhale deeply while lifting the chest and looking upward, being careful not to strain the neck. Begin to exhale while bending forward, leading with the chest. Come down toward your left leg and tuck your chin in towards your chest, when you reach your limit. Concentrate and hold, while breathing fluidly.

4. If balance is compromised, release the arms so that your fingertips gently touch the floor on both sides of the foot. If you cannot reach the floor, place them on your leg, without depending on the leg for support. You will need to bring your awareness into the lower back for support.

5. Breathe into the backs of the legs where you feel the stretch. Lengthen the spine, deepening the pose on your exhalation.

6. To come out of the pose, inhale and roll the torso up starting from the base of the spine. When you are upright again, allow the breath to guide your reflection before stepping your feet together. Repeat on the other side.

Benefits:

* Strengthens and stretches entire leg and back
* Strengthens and tones abdomen; improves digestive system
* Massages liver and stomach
* Improves complexion, hair, eyes and cools the brain

Cautionary Notes/Modifications:

* Adjust your back foot to accommodate the rotation toward your forward leg.
* Variation: clasp hands behind the back and extend the arms away from you as you fold forward
* Before descending the torso, open the shoulders, lengthen the spine as you look upward starting at about 45 degrees, (more if your neck is strong and uncompromised) coming into a back bend.
* Do not come down into the final posture if you are suffering from any abdominal illnesses

Mountain Pose – Tadasana

The Mountain Pose is said to be named so as it promotes the experience of stillness, strength, relaxed power, and immovable stability associated with mountains.

Instructions:

1. Come to stand with the big toes touching.

2. Lift up all your toes and let them fan out, then drop them down creating a wide solid base. You can separate your heels slightly if your ankles are knocking together uncomfortably.

3. Bring your weight evenly onto all four corners of both feet.

4. Let the feet and the calves root down into the floor.

5. Engage the quadriceps and draw them upward, causing your knee caps to rise.

6. Rotate both thighs inward, creating a widening of the sit bones, and tuck your tailbone in between the sit bones.

7. Tone the belly, drawing it in slightly.

8. Widen the collar bones and make sure the shoulders are parallel to the pelvis.

9. The neck is long, the crown of the head rises toward the ceiling, and the shoulder blades slide down the back.

It may seem like you are just standing there, but bringing the body into alignment is hard work. The alignment for Tadasana carries in to many of the standing and inverted poses.

Beginners: Practice the pose with your back to the wall so you can feel the alignment. Take a block between the thighs. Squeeze the block and roll it slightly backward to feel the engagement and rotation of the thighs.

Of course there many, many more yoga poses for beginners, these will get you started and you can get the feel of it. Yoga can be invigorating even if using it’s practice just to obtain physical fitness but it can bring more insight into yourself, those around you and a deeper understanding into life itself. A true instrument of learning that anyone can learn and take pleasure in.

How to do?

Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.

Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.

Benefits

It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.

2. Poorna Titali Asan (Full Butterfly)

How to do?

Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down.

Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.

Benefits

Tension from inner thigh muscles is relieved. Removes tiredness from legs.

3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)

How to do?

Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor. While breathing out lower the legs towards the right, trying to touch the knees on the floor.

At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.

Benefits

Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.

4. Ankle Crank

How to do?

Bend the right leg up and place the foot overhanging the left knee. Hold the right toes with the left hand. Steady the right ankle with the the right hand. Crank the right ankle around in a large circle, exploring to the very perimeters of movement. Do 10 rotations in each direction and then 10 rotations in each direction with the other ankle

Benefits

Good for stiffness and poor circulation in the feet. Helps extend setting time in meditation postures.

Pregnancy Advice

Specially useful in case of edema, cramping, post epidural numbness in the feet and legs.

5. Shoulder Rotation

How to do?

Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around as if drawing a large circle with the tip of the elbow.

Extend the movement to rotate fully into the shoulder joint. Do 5 times one way and then reverse the direction for 5 circles. Repeated on the left side.

Raise the arms up, fingers on both shoulders. Slowly rotate both arms together in large circles. Try to stretch the elbows as far back as possible, and try to touch them together at the front. Go 5 times in one direction and then 5 times reverse.

Breath Inhale when opening the chest as the elbows go backwards, exhale when the elbows move towards touching at the front.

Benefits

Improves circulation and flexibility in the shoulders and upper back. Releases tensions from around the heart and lungs. Encourages better breathing. Especially effective for release of neck tension if followed by the neck series.

Third Trimester Neck Series

1. Forwards and Backwards

From a straight position (a), slowly bend the head forward (b), chin towards the chest (c), then back to the beginning at (a) this is one round. Do 5 rounds.

Breathe out as you lower the head forwards or to the rear, breathe in as you raise it to the center.

2. Turning Side to Side

From a central position (a), slowly turn the head to the right (b), back to center (a), over to the left (c), and back to center at (a). This is one round. Do 5 rounds.

Breathe out as you turn the head to the side, breathe in as you center it.

Try not to turn the shoulders or upper body at all.

3. Tilting Side to Side

From a central position (a), slowly tilt the head, right ear towards the right shoulder (b), back to the center (a), then left ear towards the left shoulder (c), then back to (a). This is one round. Do 5 rounds.

Breathe out as you tilt the head side-ways, breathe in as you raise it to the center.

Don’t turn the head at all – make the movement a pure side stretch.

4. Full neck Rotation

Note: Some people find Full Neck Rotations are painful in certain positions. They should not do it.

Starting with the chin down on the chest at (a), Very Slowly roll the head around to the right side, ear towards right shoulder (b), continue around to the back

(c) then over towards the left shoulder (d), and down to the front again at (e). This is one roll.

Do 5 rolls in that direction then 5 in the reverse direction.

Breathe in for the first half-roll to the back position, and breathe out for the second half-roll to the front position.

For mothers-to-be, practice throughout pregnancy and post-nasally as this exercise helps to stimulate proper function of the mammary glands.

How to do?

Lie on stomach with fingers interlocked under the head. Bend the left leg sideways and bring the left knee close to the ribs.

Right leg should remain straight. Swivel the arms to the left and rest the left elbow on the left knee. If this is not comfortable rest it on the floor. Rest the right side of the head on the right arm. Relax in the final pose, and after some time, change sides. Bent knee and head may be supported on a pillow for further comfort.

Benefits

Stimulates digestion and removes constipation. Relaxes nerves of the legs. In later months of pregnancy, lying on the back may cause pressure over major veins and block the circulation. In such circumstances, this posture is ideal for relaxing and sleeping. Also redistributes excess weight around waistline.

2. Vajrasan (Thunderbolt Pose)

How to do?

Kneel on the floor. Bring big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with heels touching the side of the hips. Place hands on knees, palms down. Back and head should be straight , but not tense.

Benefits

Enhances digestive functions and can be practices directly after meals. Relieves stomach ailments like hyperacidity often a trouble faced during pregnancy. Alters blood flow and nervous impulses in the pelvic region and strengthens pelvic muscles. Assists women in labor.

3. Bhadrasan (Gracious Pose)

How to do?

Sit in vajrasan (above). Separate the knees as far as possible, while keeping the toes in contact with the floor. Separate the feet just enough to allow the buttocks and perineum to rest on the floor. Try to separate the knees. Do not strain.

Benefits

Same as vajrasan.

4. Marjari Asan (Cat Stretch Pose)

How to do?

Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward. At the end of the exhalation contract the abdomen and pull in the buttocks.

Head will be now between the arms, facing the thighs. This is one round. It may be done for 5-10 times .Be careful not to strain yourself.

Benefits

This asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy.

5. Hasta Utthanasan (Hand Raising Pose)

How to do?

Stand with feet together and arms on the sides. Cross hands in front of body. Inhale and slowly raise arms over the head, keeping them crossed. At same time bend head slightly backward and look up at the hands.

Exhale and spread arms out to the sides at shoulder level.. Inhale and reverse the movement, re-crossing the arms above the head. Exhale and lower the arms straight down in front of the body.

Benefits

Removes stiffness from the shoulders and upper back. The deep synchronized breath improves breathing capacity. Influences heart and improves blood circulation. Whole body, especially the brain receives an extra supply of oxygen.

6. Tadasan (Palm Tree Pose)

How to do?

Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.

Benefits

Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles keeping them nerves toned.

7. Kati Chakrasan (Waist Rotating Pose)

How to do?

Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.

Benefits

Tones waist, back and hips . Induces a feeling of lightness and used to relieve physical and mental tension.

8. Utthanasan (Squat and Rise Pose)

How to do?

Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.

Benefits

Strengthens muscles of middle back, uterus, thighs and ankles.

9. Meru Akarshanasan (Spinal Bending pose)

How to do?

Lie on right side with left leg on right leg. Bend right arm. Placing the elbow on the floor. Support head on right palm. Place left arm on left thigh. Raise the left leg as high as possible, slide the left hand to the foot and grasp the big toe. Repeat on other side.

Benefits

Relaxes the hamstring, inner thigh and abdominal muscles and stretches the muscles of the sides of the body rendering them stronger and flexible.

How to do?

Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.

Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.

Benefits

It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.

2. Poorna Titali Asan (Full Butterfly)

How to do?

Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands.

Gently bounce the knees up and down, using the elbows as levers to press the legs down. Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.

Benefits

Tension from inner thigh muscles is relieved. Removes tiredness from legs.

3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)

How to do?

Lie on the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor.

While breathing out lower the legs towards the right, trying to touch the knees on the floor. At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.

Benefits

Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.

4. Chakki Chalan Asan (Churning the Mill Pose)

How to do?

Sit with legs stretched out in front of the body about one foot apart. Interlock fingers of both hands and hold the arms out straight in front of the chest.

Make large circular movements over both feet, trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing. Practice 10 times in each direction.

Benefits

Excellent asan for toning the nerves and organs of pelvis and abdomen preparing them for pregnancy. Useful in regulating menstrual cycle. Also an excellent post natal exercise.

5. Kashta Takshan Asan (Chopping Wood Pose)

How to do?

Sit in squatting pose with feet flat on the ground and one and a half feet apart. Clasp fingers of hand and place them on the floor between the feet. Straighten the arms and keep them straight throughout the practice. Elbows should be inside the knees. Imagine the action of chopping wood. Raise arms as high as possible, behind the head, stretching the spine upward. Look up towards the hands.

Make a downward stroke. Expel the breath making an “Ha” sound and removing all air from the lungs. Hands should return towards the feet. This is one round. Practice 5-10 rounds.

Benefits

It loosens the pelvic girdle and tones the pelvic muscles.

6. Marjari Asan (Cat Stretch Pose)

How to do?

Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward.

At the end of the exhalation contract the abdomen and pull in the buttocks. Head will be now between the arms, facing the thighs. This is one round. It may be done for 5-10 times .Be careful not to strain yourself.

Benefits

This asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy.

7. Kati Chakrasan (Waist Rotating Pose)

How to do?

Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.

Benefits

Tones waist, back and hips . Induces a feeling of lightness and used to relieve physical and mental tension.

8. Tadasan (Palm Tree Pose)

How to do?

Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.

Benefits

Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles keeping them nerves toned.

9. Utthanasan (Squat and Rise Pose)

How to do?

Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.

Benefits

Strengthens muscles of middle back, uterus, thighs and ankles.

10. Kandharasan (Shoulder Pose)

How to do?

Lie flat on back. Bend knees, place soles of feet flat on the floor with the heels touching the buttocks. Feet and knees may be hip width apart. Grasp ankles with hands. Raise buttocks and arch back backward.

Try to raise the chest and navel as high as possible, without moving feet or shoulders. In final position, the body is supported by the head, neck, shoulders, arms and feet. Hold pose as long as it is comfortable. Release ankles and relax.

Benefits

Realigns the spine and relieves backache. It massages and stretches the colon and abdominal organs, improving digestion. Tones female reproductive organs and especially recommended for women who tend to miscarry. Should not be done in advanced stages of pregnancy.* Under expert guidance, it has been successfully used to turn the baby when it is a breech presentation.

Losing weight through yoga could depend on what type of yoga you practice. Some of the types of yoga that are recommended for weight loss would include: Ashtanga Yoga, Power Yoga and Hot Yoga. There are also some yoga poses that have been proven to help in losing weight more efficiently. Here are some of them.

1. The Dancer’s Pose

Start in the Mountain pose. Bend your right leg slowly behind you and then grab the inner portion of your right foot. Extend your left arm overhead and then bend forward up until your torso is parallel along the floor. Raise your right leg behind as high you can as you maintain your balance. Hold the position for a few breaths and then repeat on the opposite side.

2. The Chair Pose

Stretch your arms overhead and then bend your knees to a 90-degree angle. While in this squatting position, maintain the length on your back and your neck. Hold the position for 30 seconds and then release to the Mountain pose.

3. The Reverse Warrior Pose

Begin by positioning your feet apart. Slowly raise your arms to the sides. Your ankles should be underneath your wrists. Curve your left foot slightly inwards and your right foot outwards. Bend your right leg to a 90-degree angle, while keeping your left leg straight. Slide your left hand down your left leg and toward your ankle. Raise your right arm overhead and then bend back as you gaze at your fingertips. Hold the position for a few breaths and repeat on your opposite leg.

4. The Downward Facing Dog Pose

Start on all fours and position your hands under your shoulders. Lift your hips and lengthen through your spine and straighten your legs.

5. The Opposite Arm Extension Pose

Starting in the tabletop position, slowly lift your right arm and then extend it forward. Follow by raising your left leg and extending it back. Hold the position for three breaths. This move can actually strengthen your abs, back, legs, hips and buttocks, which are areas prone to cellulite. Repeat thrice on each side.

Keep in mind, though, that although these positions may help you in losing weight through yoga, it would still be advisable help to make sure that you have good eating habits by eating a proper diet. With a good combination of these, you would surely be able to shed more pounds easily and healthily.