Reiki - Alternate Yoga Postures

Reiki connects you to universal energy so you can heal yourself whenever you feel the need. You can balance your body, mind and spirit by spending some time each day devoted to self-healing.

If you are feeling that there is something missing in your life that you can't quite pin point, chances are that it's your spirituality. By learning Reiki you are re-connected to your higher self, which means you will become far more intuitive, enabling you to make better decisions and to feel far more ‘whole'.

Stress is recognised as a major contributor to so many illnesses in modern society. Reiki has an extremely calming effect, filling you with a sense of inner peace and serenity that will ensure that stress won't rule your life. You will gain a sense of real self-purpose and inner clarity that may have eluded you previously.

Our lifestyles are incredibly busy and this takes a toll on our bodies as well as other areas of our life. Through continual self-healing at a physical level you can not only help to prevent illnesses occurring but you can use Reiki on actual physical injuries and problems from mild back pain to cancer. Reiki can help with any illness.

If you feel that your life lacks direction learning Reiki re-connects you with your true purpose in life and will leave you feeling far more focused about where you need to be heading and directing all your precious resources. Many people spend years feeling they are in the wrong job or wrong situation and Reiki opens your mind up to the things that you really need, perhaps not want but need. There is nothing quite so liberating.

Many people often feel that they are taking so much from life and yet giving so little back and are completely unsure of how to rectify this situation. If you take a Reiki course to practitioner level you are able to heal others as well as yourself. There is nothing quite like healing other people to make you appreciate your own situation and bring comfort to your life. There is nothing more rewarding than being able to share your gift of healing helping someone else who so desperately needs it and bringing happiness to someone else's life.

Reiki has the potential to turn your whole life around for the better if you self heal every day and listen to your intuition. Your whole life becomes clearer and you really do realise what is important in life and what you can do without. Everything is put into perspective and you learn to appreciate so many things and really learn who are your friends and who are just using you.

Most people have emotional traumas in their life and what many do not realise is that the energy from these traumas is carried with you and has a negative effect on you, possibly for your whole life. Our traumas hold us back in life stalling self-development. By using Reiki on yourself you can remove the energy attached to those traumas so you will no longer feel any pain associated with the event. Once this has been achieved you are finally free to be yourself.

Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing.

It is easy to get trapped in the cycle of old lifestyle patterns and issues, for example: following the same faddy diets that don't work, making new years resolutions you know you will break every year, getting trapped by financial issues, working too hard, struggling in relationships. This can continue for your whole life. Reiki can change the way you deal with life, the way you deal with situations and relationships in a way that is much healthier for you. It might not happen in a conscious way but you will find that for instance someone who takes advantage of you normally will get a shock when you defend yourself and demand greater respect. You learn to love yourself more and also to love others but in a way that allows them to learn their lessons and never take you for granted.

The founder of Reiki Mikao Usui said that Reiki was the ‘art of inviting happiness'. This is very true. If you ask anyone if they are honestly really happy I doubt you will get a resounding yes from the majority. People often misconceive what real happiness is and associate it with wealth, material possessions or a successful career. Happiness is about so much more than that. Happiness comes from a profound understanding of the universe and knowing your place in the universe. If you choose to learn Reiki you will be set on the path to enlightenment. For some this is a short path, for others a much longer one but once you know you are on it you find what happiness is. Reiki is more than just a therapy it is the way of the universe.

Benefits of YOGA Asanas

Yoga Asanas indicates that breathing techniques and right posture provide awesome options to the users. The body along with the mind is in synchronization to provide the best results.

There are different types of exercises in the fitness arena that would go a long way in making the body healthy.

Konasana is considered to be quite popular because people are advised to stand on their feet so that they able to balance the weight of the body. 

Talking About Yoga Asanas, one should breathe in and raise the arm so that blood circulation could be achieved without any issues. By joining the palms and moving the fingers one could create the steeple position. 

Asana Yoga

By stretching the body and the spine one could make sure that they are healthy and fit to take on the challenges of the world. Toning of the abdominal organs could be necessary to get impeccable benefits such as the relieving of the back pain. 

Some people are not aware about the benefits of the yoga because they do not know that it helps to revitalize the body parts. In the modern era, people do not get time for exercises and undergo tremendous stress which creates lots of problems in the long run.

Yoga enables the individuals to bring the self confidence and clarity back so that they are able to face the challenges of life in a better manner. There are different types of Yoga classes which are customized as per the expectations of the users. The children can also do yoga because it helps to improve the digestion of their system without any hiccups. 

Sadhana sauna is quite common and practiced by people so that they are able to sustain their focus. The Padma Sadhna is one of the most important asanas which help in meditation and it also allows people to maintain their focus in the most difficult situation.

It is important to relax whilst doing the yoga because it might not have the necessary impact on the users. Cluttered thought and mind could lead to negative repercussions on the psyche of the person. It is important to feel the breath moving in and out of the body while doing yoga. It is important to get the yoga posture in a correct manner because the wrong position might cause a fracture of the body or lead to undesirable results. Before doing yoga, one should relax and indulge in exercise with a calm soul.

The state of mind and subsequent awareness helps to stretch and pay attention to the breathing pattern. Learning about Yoga Asanas through hands on experience is necessary because it can help to take a pose and come out of it with amazing awareness. Once the posture is right the Asanas can have a very positive impact on the lifestyle of people.

Seated Yoga Poses

No matter which sitting position you choose, it is important to keep the spine straight. When you strengthen the spine in this manner, you allow the spinal column and the adjacent muscles to stretch. This helps release tension from the spinal column. If you experience pain in the lower and upper back, sitting exercises can help in pain relief.

The straight position of the spin is also considered optimum for the flow of Kundalini energy. This is a neutral position that can help you increase concentration and meditate.

Sitting yoga positions can help make your spin become more flexible. In some of the poses that involve forward or backward bending and twisting, the structural defects of the spine get corrected. Since the spine essentially protects the nervous system, it is beneficial to have a strong and flexible spine.

Sitting poses help in massaging the internal organs. Most of the movements of the sitting poses are intended to stretch the muscles and increase flexibility. These movements also help in enhancing the blood circulation throughout the body.

Sitting yoga exercises help the body to become relaxed. When you practice a sitting pose, your body is in the correct alignment. This allows the internal organs to function optimally. Breathing and meditation exercises performed while in a sitting pose can help both your mind and body to relax.

When you exercise while sitting, you perform slow movements. This helps in improving the coordination between the various neuromuscular movements. In fact, most yoga practitioners who perform exercises while sitting enhance their consciousness of their neuromuscular actions, therefore being able to control these actions in a better manner.

DIfferent Types of Yoga Chakra

What is Chakra


“Chakras” are energy centers where Life Force flows into and out of our being, on the physical as well as the emotional, mental, etheric and spiritual levels. Depending on what energy we draw in and our ability to release old stuck energies, we can either be enlivened or burdened by our chakra centers. That’s where chakra meditation comes in. It helps us draw in more Light and uplifting energies and to release what stands in the way of our experience of Light, Love, and wellbeing.

Types

Although there are many other chakra centers within the whole of our being, in regards to chakra meditation, we’ll talk about the seven main ones that are the most associated with our physical / emotional / mental / spiritual being, with each one governing a specific aspect of our lives.

1. The Root Chakra, at the base of the spine, is associated with the color red. It is linked to our connection and loyalty to our “tribe,” family, and fellow human beings, our connection with Mother Earth, groundedness, survival instincts, pleasure / pain, and sexuality.

2. The Sacral Chakra, just below the navel, is associated with the color orange. It is linked to our inner child, creativity, and spontaneity.

3. The Solar Plexus, from just below the heart down to the navel, is associated with the color yellow. It is linked to our internalized parent, “shoulds,” self-esteem, reaction to criticism, personal power, and ego – our sense of an individual, separate self.

4. The Heart Chakra, in the center of the chest, is associated with the colors green and pink. It is linked to love, compassion, confidence, trust, and inspiration (and, when trauma is involved, the lack of these qualities).

5. The Throat Chakra, at the base of the throat, is associated with the color blue. It is linked to speaking and being our truth, taking responsibility for our own needs, surrendering our will to the Divine, trusting Source, decision making, and personal authority.

6. The Brow Chakra, or Third Eye, in the center of the forehead, is associated with the color indigo. It is linked to inner vision, unity perspective, divine understanding, discernment, wisdom, intuition, and intelligence.

7. The Crown Chakra, at the top of the head, is associated with the colors violet and pure white Light. It is linked to our connection with Higher Power, Source, integration of the Whole, living in the now, meaning, devotion, inspiration, and higher alignment.

Good Morning Yoga Sequence For Better Day

Stand at the back of your yoga mat with your feet together and carefully bow forward, hinging from your hips and not your low back. Reach your hands behind your back and interlace your fingers, pressing the palms together. Bend your knees and press your chest into and down your thighs, keeping your neck long. Hold for five breaths.

Image Courtesy : mindbodygreen.com

Sitting Yoga Poses

The following five seated exercises can be done at your desk, without any equipment or changing your clothes. They will give your body an overall stretch and help to release stiffness and tension in your lower back.

Aim to do these simple yoga stretches at least three times during your working day. Please consult your GP before you start these exercises and take care to listen and work within the limits of your body.

1. Seated Trunk Twist
Sit comfortably on a chair, feet flat on the floor, raise both elbows up to shoulder height, clasp the hands together.

Inhale and as you exhale slowly twist to one side. Make sure you twist from the base of your spine and keep the back straight throughout the stretch.

Inhale and slowly come back to centre. Repeat in the opposite direction.

Repeat the sequence 3 - 5 times each direction.

2. Seated Cobra
Sit near the edge of your chair. Feet flat on the floor. Hands resting on your lap. Lengthen your spine, slowly arch your back and lilt your head back. Relax and take three deep breathes. Slowly return body back to centre.

3. Seated Cat Stretch
Make sure you have space in front of you. Sitting on chair, bend forward and hold your ankles or shins. Arch your back, relax and repeat 3 - 5 times

4. Upward Arm Stretch
Raise both arms above your head. Place your left hand on your right wrist. Gently stretch to the right. Keep your body strong and straight. Breathe into the stretch. Switch sides and repeat.

5. Seated Spinal Twist
Still sitting, cross your left leg over your right knee. Place your right hand on the crossed knee. Gently turn your body to the left and look behind you. Allow your shoulders to be relaxed as you relax and breathe into the pose. Inhale. Release your arms and legs; return to centre. Exhale. Switch legs and repeat on the opposite side.

Regular practice of these five simple yoga exercises throughout your day. They will help to release tension and soreness in your lower back plus, you will feel more comfortable, fitter and at ease in your body.

[PART 2] ASHTANGA YOGA 34 POSES

Ashtanga Yoga is different from many yoga classes in the west in that the order of asanas is completely predefined. 

A practice will comprise four main parts: 

1. an opening sequence
2. one of the six main series
3. a back-bending sequence
4. a set of inverted asanas (referred to as the "happy ending" or "finishing sequence").

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Practice always ends with savasana. 

The opening sequence begins with 10 Sun Salutations and then several standing asanas. Next, the practitioner will do one of the six main series, referred to as the Primary series (Yoga Chikitsa), Intermediate series (Nadi Shodhana) or Advanced A, B, C, or D (Sthira Bhaga) series level. Newcomers to Ashtanga Yoga practice the primary series, after learning the standing sequence. 

The Primary Series is the most important series as it forms the basis of the entire system. Practitioners may advance to more difficult series over a period of years or decades, but the goal of this style is not to learn the more difficult asanas but rather to learn to maintain internal focus throughout the practice.

-Wikipedia

Part 1 contains 34 General poses of ashtanga yoga.

Yoga Infographic : Find Your Yoga

Yoga is a training system for body and mind that can be traced back more than 5000 years. It focuses on what is here and now and on being present. Therefore yoga has become more popular than ever - it brings back focus on the present, in a world that is constantly changing and where humans are often focusing on the future instead of the present. There are many different types of yoga and they are all a development of the ancient form. However, as a beginner it can be very difficult to know which type of yoga to try out with. Only by trying different styles, you can find out which one suit you better. Therefore, this article will provide you with a brief overview of some of the most common types of yoga.

Yoga Infographic

Complete Yoga Benefit Infographic

Hatha

The classical Hatha yoga consists of the original physical postures and breathing exercises, usually done in a calm and relaxed pace with pauses between the positions. Most of the yoga types performed in the West are inspired by Hatha, and they all vary in their shape in terms of 'asanas' - the natural positions - and their focus on breathing and meditation. The focus of Hatha is typically to perform the classic posts properly in accordance with the body's abilities. 'Ha' means in Sanskrit 'sun' while 'tha' means 'moon'. Hatha represents the duality in life - yin and yang, masculine and feminine, darkness and light. Hatha Yoga tries to balance these opposing forces.

Vinyasa

Vinyasa yoga is more dynamic than Hatha yoga since the yoga exercises are performed at a fast pace without long breaks between them in a flow. The name Vinyasa refers to the movement respiratory system, and it is about the relationship of the breath and the movements.During the practise of Vinyasa yoga much heat is formed in the body and therefore the body produces a lot of waste through sweat.

Astanga

Astanga yoga is a very physically challenging type of yoga, and provides good training for strength, flexibility and endurance. Astanga yoga consists of a series of yoga exercises performed in a flow without a break in between. In Astanga Yoga, the breathing must be coordinated with the movements as in Vinyasa Yoga.

Yin

Yin yoga is developed by Paul Grilley, and is a tranquil type of yoga, which focuses on deep stretching and balancing of the body. In Yin Yoga positions are held for a long time. Yin yoga combines wisdom from Taoism and Chinese acupuncture with the Indian yoga philosophy.

Power

Power yoga is based on Astanga yoga and for those who want a vigorous workout. This type of yoga is often seen in gyms and fitness centers. Even though it is based on Astanga yoga, it is often a mixture of many different types of yoga, forming a very dynamic yoga class.

Iyengar

Iyengar Yoga was developed by B.K.S. Iyengar - one of the most known yoga teachers in the world. In the physical positions there is a strong emphasis on detail and on body position and straight lines. Another characteristic of this yoga style is that it frequently uses tools such as blocks and belts. In Iyengar yoga, each position is often held for a long time, and the breathing deepens the effect of each position.

Tri

Tri Yoga is a trinity of physical poses, breathing, and focus on a combination of flow and static positions. Characteristic of this type of yoga is the use of wave-like backbone movements and breathing exercises. The founder Kali Ray has created seven levels of severity and meditative content.

Sivananda

Sivananda yoga is a gentle form of yoga and recommends a healthy vegetarian lifestyle and positive thinking and meditation. This yoga style was founded by Swami Vishnu-devananda. A Sivananda yoga class also consists of chanting, meditation and deep relaxation.

Kundalini

Kundalini yoga includes physical exercise but is concentrated on breathing exercises and chanting. The purpose is to awaken the kundalini energy located at the bottom of the spine and help it to move up along the spine through the body's chakras in order to reach your head and give a strong spiritual experience. Kundalini is very powerful and should only be exercised in collaboration with an experienced teacher.

[Part 1] Ashtanga Yoga 34 Poses

The reason why Ashtanga yoga is considered to be more effective over any other type of yoga is because it incorporates the eight limb parts, one of which being constructive breathing throughout the session.

The Ashtanga yoga series starts with Yoga Chikitsa. Yoga Chikitsa comprises of a set of 75 poses, commencing with surya namaskar or sun salutation and going through various back bends, standing and seated poses.

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Why Yoga Mat is Important

To Start Yoga you need only thing that is a yoga mat. Even though if you are planning to attend Yoga in a Class you don't need anyt other tools.Just a Mat is enough.

Yoga Mat

Importance of Yoga Mat 

Good Yoga mats are slip resistant. Meaning that whenever you sweat like crazy (whether or not your doing hot yoga), your still suppose to be able to stop yourself from sliding. If you have an old, cheap mat then this probably isn't the case. 

You probably start your session out OK, but by the time your half way through your mat is soaked and your sliding across the room ( a slight exaggeration).

Good yoga mats are supposed to be comfortable. All mats are not created equal and they come in a range of thicknesses. 

The thicker the mat, the more comfort you will have. So if your doing a pose and it feels like your knees or elbows are digging into the wood floors, then consider getting a higher quality mat that has a little more thickness. You will be glad you spent the money.

Stretching Yoga for Better Body

Stretches are the basic ways to make our body flexible and agile. Stretching should be done in right way, that is slow and relaxed and not to bounce on it at once.

Various types of back stretches in Yoga 

Chest and shoulder stretch
Tall stretch
Calf stretch
Upper back stretch
Standing lower back stretch
Quadriceps stretch
Tuck stretch
Lower back rotation stretch
Back and shoulder stretch
Quadriceps and groin stretch

Why Stretch Yoga

Before we do any of these stretches or yoga exercise or back exercises warming up is important as it contribute to us in a great way to reduce the various body injuries.

Stretching can be done in the morning or the evening, but always, it's best to do on an empty stomach. In the morning, you will inevitably feel stiffer, but don't be fooled.

The stretching progress you make in the morning (when you feel stiff) is just as beneficial and significant as the progress you'll make in the afternoon when you feeling looser and more limber.

To make you stretching routine easier, particularly in the morning, you can do some simple exercises to warm the body before you stretch. Things like pushups, jumping jacks, and skipping rope are all great.

Why Men Need Yoga

Here are the reasons why every men should do concentrate add importance to yoga.

Weight loss

Certain yogasanas are specifically aimed to stimulate the lethargic thyroid gland in order to increase the hormonal secretion. Thus, yoga acts upon metabolism of our body --increases metabolic activity and helps in reducing weight.

Relaxation

Conscious relaxation trains your muscles to release their grip when you don’t use them. This relaxation keeps the muscles responsive to the signals from your brain telling them to contract so that you can perform all the countless tasks of a busy day.

Muscle Strengthening

Since, the yoga postures are almost akin to resistance exercises they help in building muscle mass. Yoga's principle of using body weight as resistance helps to strengthen and tone up the entire body. Consequently, calorie burn occurs at a higher rate because the muscle tissues' metabolic requirements are much higher.

Sexual Performance

Men with premature-ejaculation problems lasted three times longer during sex after 12 weeks of practicing an hour of yoga daily. Yoga movements strengthen your pelvic muscles, explain the researchers, and stronger muscles improve your control as you approach orgasm.

Better Digestion

Yoga Better Digestion

Yoga postures help balance your body. Some yoga poses, when performed correctly, massage the endocrine glands and the digestive system which improves digestion.
Yoga is a natural exercise for everybody. We have been doing yoga right from the time we were babies.

Steps to Do Split Yoga: Tutorial

Do a standing forward fold. With your toes together and heels about 2 inches apart, bend forward at the hips and reach for the toes. Apply the same principles as the seated forward fold. Keep the knees straight and go as far as you can. Grab hold of your ankles or shins and actively pull downward, engaging the biceps. Hold for 30 to 45 seconds, then release. Repeat this sequence 3 times.

Split Yoga Positions

Widen your stance. Take a wide step to the left and right. Your feet should be wide enough apart that you feel slight discomfort in the hamstring area. Take another forward fold. Again, grab on to the ankles or shins and actively pull downward, engaging the biceps. You will really feel this one in the hamstring area. Hold for 30 to 45 seconds and do 3 sets.

Come back to your mat. Kneel down in a lunge position. Start with either leg forward. Drop the back knee right down on the mat and extend the front leg so that the knee is at a 90-degree angle. Place both hands on each side of the front foot and slowly lean forward. Hold for 30 to 45 seconds. From here, slowly straighten the front leg and ground the heel into the mat. Try to keep your hands on the floor. You will really feel the hamstrings come to life here. If you can't touch the floor, grab your yoga blocks and place your hands on them. For both stretches, hold for 30 to 45 seconds. Repeat the whole sequence 3 times, then change to the opposite side.


Perform your splits. You should be warmed up to attempt your split poses. Take it slow and easy. Yoga is about form and finesse. It is not about ego, speed and making your body do things it cannot. Never think twice about grabbing your yoga blocks for assistance. After time and practice, you will be able to slowly wean yourself off of them.


Try one of my favorite split poses, called Warrior II. Stand with your feet together and take a giant step out to the right. Turn your right foot so it is parallel with the wall that is to your back. Turn your left foot in about 45 degrees and keep your heels in line with each other. Bend the right knee so it is perpendicular to the floor and straighten your arms so they are parallel with the floor. Actively extend your arms away from the shoulders as if they're attached to ropes and they're being pulled. Try to bend deep enough that the top of the right thigh is parallel to the flor. Hold for 30 to 45 seconds, then change sides.

via : ehow.com

Yoga To Cure back Pain

Many people with back pain find yoga to be very helpful in reducing their pain. Over time, yoga can increase your strength and flexibility, effectively counteracting the tightness and weak muscles that cause many types of back pain. Each of the following sequences of yoga poses addresses a specific area of concern.

Yoga Posing for Back Pain Releif

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26 Healthy Yoga Postures

26 Healthy Yoga Postures

Consisting of 26 postures and 2 breathing exercises, Bikram Yoga positions focuses on 100% of the human body, working from the inside out. The 26 Bikram yoga poses invigorate by stimulating the organs, glands, and nerves; each pose helping to move fresh oxygen through the body.

Benefits of Breath Yoga

• Expands the lungs to their full capacity
• Promotes mental relaxation
• Helps with high blood pressure
• Increases detoxification in the body and organs
• Helps with sleep disorders
• Decreases anxiety and irritability
• Stimulates blood circulation and brings fresh oxygenated blood to every cell of the body
• Prevents respiratory problems such as bronchitis, emphysema, asthma and shortness of breath

List of 26 Bikaram Yoga Poses

1. Pranayama Series: This is an excellent warm up routine for the body
2. The Ardha Chandrasana & Pada Hasta Asana: Stand straight, joining hands high above the head, tilting the waist to the side, forming a crescent shape.
3. Utkatasana: People may seem to be in an awkward pose, because it looks like they are sitting partially and standing partially.
4. Garurasana: This pose is meant to resemble the position in which an eagle stands.
5. Dandayamana Janushirasana: There is a lot of flexibility require for this position, as a stretched foot needs to be clasped with both the hands.
6. Dandayamana Dhanurasana: It is a challenging pose, where a person needs to stand on one single foot, clasping the other leg, with one hand.
7. Tuladandasana: For this pose, the person needs to stand on one foot, the other leg stretched behind, hands stretched forward, so that the body looks like a stick being balanced.
8. Dandayamana Bibhaktapada Paschimotthanasana: One of the legs needs to be stretched significantly in this pose.
9. Trikonasana: A person needs to stand with the feet apart, in a way that the legs form a triangle. The person needs to then bend sideways, till the hand touches the side of the foot, to form another triangle.
10. Dandayamana Bibhaktapada Janushirasana: In the Standing Separate Leg, Head to Knee Pose a person needs to stretch, as each knee is bent.
11. Tadasana: In this pose, a person needs to stand straight, one leg place on the thigh and hands joined in front.
12. Padasana: Also called The Toe Stand Pose, this pose requires a person to squat, balancing their bodies on the toes of one foot.
13. Shavasana: In this pose, a person needs to be completely relaxed in a way that the body resembles a corpse
14. Pavanamuktasana: This is an excellent pose for getting rid of the gas from the body.
15. Sit Ups: This is the simplest Yoga pose, which requires a person to sit up, after practicing the corpse pose.
16. Bhujangasana: In this pose, a person’s body resembles the manner in which cobra stands, as it gets ready to strike.
17. Salabhasana: This pose resembles a locust’s body.
18. Poorna Salabhasana: Building on the pervious pose, this bikram yoga pose is more like a comple locust pose
19. Dhanurasana: The body needs to be bent in a certain way, so that it resembles an archer’s bow
20. Supta Vajrasana: This is one of the easiest poses, as compared to all the other bikram yoga 26 postures.
21. 
22. Ardha Kurmasana: In this pose, a person’s body is supposed to resemble the body of a tortoise.
23. Ustrasasana: This is also known as the Camel Pose, as the shape of the body, resembles a camel.
24. Sasangasana: The back is bent in this pose, so that the head touches the floor and the body resembles the body of a rabbit.
25. Janushirasana and Paschimotthanasana: This is quite a complicated pose, where the head needs to be brought to the knee.
26. Ardha Matsyendrasana: Like the previous pose, this is a very complicated pose too, with which a person may need some assistance.
27. Khapalbhati: This refers to a relaxing pose.

Source : bikramyogavancouver.com

Yoga to Cure Back Pain [with Pictures]

Back pain can result from poor posture, badly designed furniture, lack of exercise or even an injury.
Yoga is a great way to stretch and strengthen the muscles of your back. It can help maintain good posture, improve circulation and heal injuries. Try these basic postures to relax your muscles and release the tension in your back. Remember that yoga is best practiced under the supervision of an experienced teacher.

Here are a set of seven asanas that will strengthen your back and help straighten your spine. Before beginning ensure that you are wearing comfortable clothes made of natural material like cotton or linen, and that the room is well-ventilated. You should not be directly under a fan. Try to focus on the part/area you are strengthening or moving.

Advasan

Lie on your stomach with arms forward and heels joined. Focus your attention on your back and hold for seven counts.

Ardh Shalabh (left leg)

Lie on your stomach. Extend the right arm forward and the left one backwards. Lift the left leg (as much as you comfortably can), hold for seven counts and bring it down.

Ardh Shalabh (right leg)

Now, extend your left arm forward and the right one backwards. Lift the right leg and hold for seven counts before bringing it back down.

Bhujang

Lie on your stomach and place your palms on either side of your chest. Raise your upper body till the navel. Look up. Hold for seven counts and gently come down. (Repeat this entire set seven times.) Caution: People with heart conditions and high blood pressure must not strain while performing these asans. It is recommended that all asans be learnt and practised under the strict supervision of an expert.

Jyeshtika

Lie on your stomach and join the heels. Interlock your fingers behind your neck. Elbows should remain on the ground. Hold for seven counts.

Makar

Lie on your stomach with heels adjoined. Raise your body and support the chin/face with your palms. Elbows remain on the ground. Those with severe back problems can keep their elbows apart and as the back becomes better slowly bring them closer so that they ultimately touch each other.

Sarp asan

Lie on your stomach, with heels joined. Interlock your fingers behind your back. With your head parallel to the ground, raise your upper body. Pull your shoulders inwards. Hold for seven counts and lie back down.

Yaan

Lie on your stomach and extend your arms forward. Now keeping your head parallel to the ground raise your upper body and your legs from the thigh. Hold for seven counts and lower down.

5 Sitting Excercise for Women

Remove any body pain with simple exercise movement

Women Yoga Steps

Better and safe health for daily life - Follow Yoga

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