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Step 1. Warm up in Yoga
                                 Please do this before any Yoga
                                             Sun Salutation in Yoga
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       Please use on the below links to follow to warm up your whole body
    
       http://www.youtube.com/watch?v=Zx7EfeB5yag

      http://www.youtube.com/watch?v=fFXH78c5n_E

      http://www.youtube.com/watch?v=X9-6G58yLAw

      http://www.ifood.tv/video/surya-namaskar-the-yoga-sun-salutation-pose


Balance your body in Yoga

       http://www.youtube.com/watch?v=CGxPolWBGKY

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Beginning Yoga Pose 1
LOTUS (SUKHASANA):
Promotes balance and harmony.

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  1. Sit in a legs-crossed position with the soles of your feet turned upward and heels pressed against the lower side of your abdomen. Keep your spine straight.
  2. Place your hands on your knees, palms up. Hold as long as you wish.
  3. This is one of the meditative postures. It imitates an inverted lotus flower. The head is held erect and the eyes closed during this posture.



Beginning Yoga Pose 2
Tree Pose (vriksasana):



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This is a basic posture of balance and control. It is the foundation for good standing posture

  1. Stand in an erect position with your feet together. Press the feet flat against the floor as if to stretch them.
  2. Visualize a string through the spine pulling you upward, lifting the knees, hips and hamstrings.
  3. Equally distribute the body weight. Keep your abdomen in and chest 



Beginning Yoga Pose 3
BALANCE POSTURE (NATARAJASANA):

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This improves balance, coordination and quadriceps flexibility.  

  1. Stand in the mountain pose. Inhale slowly and raise arm overhead.
  2. At the same time, lift your left ankle behind you and clasp it with your left hand. Shift your weight to the right side.
  3. Exhale and pull the left leg toward your body and lean forward slightly while looking forward.
  4. Your right arm will provide balance. Hold for 20 seconds. Slowly release and return to start. Repeat to opposite side.




Beginning Yoga Pose 4
BACK STRETCH (PASCHIMOTTANASANA):
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This increases spinal flexibility and strengthens the back.  

  1. Get into a seated position with legs extended forward.
  2. Rest your hands on your thighs and straighten your spine.
  3. Raise your arms in front of you to shoulder level.
  4. Then proceed to raise them overhead, bending slightly backward.
  5. Bend forward to your knees.
  6. Grab your knees and hold the stretch for 10 seconds.
  7. Your head should be bent forward.
  8. Pull your body forward to your knees with the elbows bent outward. Hold for 10 seconds.
  9. Return to upright position, place hands on thighs and relax.

Beginning Yoga Pose 5
COBRA (BHUJANGASANA):

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This removes tension from the spine and back, strengthens and firms the abdomen and buttocks.

  1. Lie face down with arms at sides and head resting on either side.
  2. Slowly bring your head to center and rest your forehead on the floor.
  3. Place your hands underneath your shoulders with your fingertips facing inward.
  4. Tilt your head backward and begin raising your trunk. Push your hands against the floor and slowly start straightening your arms. Hold extreme position for 10 seconds.
  5. Slowly tilt your head forward and lower your trunk back to start. Relax and concentrate on the feeling in the legs, back and abdomen.

Beginning Yoga Pose 6
HALF-MOON POSE (ARDHA CHAKRASANA):

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This strengthens and tones the muscles of the chest, back and arms. The rib cage expansion aids respiration.  

  1. Get into a standing position, arms at sides.
  2. Your feet should be approximately six inches apart. Relax your spine.
  3. With your palms facing outward, raise your arms until they are in front of your chest, elbows bent.
  4. Straighten your arms. Then slowly bring them behind you, keeping them raised high. Interlock your fingers. Concentrate on the stretch in the shoulders and chest.
  5. Slowly bend backward. Maintain balance and control. Look upward and hold for 10 seconds.
  6. With knees locked, bend forward and bring your arms over your back. Hold for 10 seconds.
  7. Return to upright position. Unclasp your hands and concentrate on relaxing the neck, spine and shoulders.

Beginning Yoga Pose 7

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SIMPLE TRIANGLE (TRIKONASANA):
This trims the waist line and relieves tension in the neck and back.  

  1. Stand with feet wide apart.
  2. Slowly raise arms to sides until they reach shoulder level. Your palms should be facing down.
  3. Exhale and bend left until you can bring your left hand to your left knee.
  4. Keep your knees locked. Inhale and bring your right arm over as far as possible without bending the elbow. Hold the position for 20 seconds while breathing deeply and concentrating on the stretch.
  5. Slowly straighten and return to start.
  6. Relax for a moment, and then repeat to opposite side.

 
Beginning Yoga Pose 8
LEG CLASP (PADAHASTASANA):


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This tones and firms the thighs and calves. It also improves hamstring flexibility.  

  1. Stand in the mountain pose.
  2. Bend forward. Bring your arms behind your knees and clasp your hands.
  3. Be certain to position your hands securely behind your knees and slowly draw your upper torso down as far as comfortable. Your head should be lowered and directed toward your knees. Hold for 10 seconds.
  4. Lower hands to calf level. Again draw your body inward. Hold for 10 seconds.
  5. Unclasp your hands, inhale deeply and raise your trunk back to start, one vertebra at a time.

 
 
 
 
Beginning Yoga Pose 9
BOW (DHANURASANA): 


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This shapes and tones hips, thighs, buttocks and abdomen. It strengthens lower back and promotes flexibility in the chest, shoulders, back and arms. 

  1. Lie on your stomach, arms at sides and chin resting on the floor. Bend your knees, feet together.
  2. Reach your arms back and grasp your ankles. Slowly raise your torso while arching your back until the abdomen bears the bodyweight. Tilt your head back and hold for 10 seconds.
  3. Slowly lower until chin is resting on the floor. Release your grasp and lower feet to the floor.
  4. Lie flat with head turned to one side. Rest and observe the feeling in the pelvic region, back, arms and legs.


Yoga Meltdown Level 1

         http://www.youtube.com/watch?v=q5nyrD4eM64


                                                      6 week 6 pack Yoga weeks work out

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Pranayama - Baba Ramdev

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Yoga - Easy Exercises for Stomach and Waist - Baba Ramdev






Yoga Vocabulary for you
Yoga Words
One of the toughest things about yoga is talking about it. Sanskrit words abound, and all of them look and sound so foreign to most of us. This is a quick guide to yoga and meditation terms. We have intentionally kept the definitions brief and jargon-free. Our sources included the good old Webster's New Universal Unabridged Dictionary as well as excellent yoga references such as Autobiography of a Yogi.
Ahimsa. Noninjury, nonviolence, harmlessness (one of the yamas). 
Ananda yoga. Gentle, inward yoga that uses silent affirmations while in the asanas (postures). See article on Yoga Styles.
Anusara yoga. Called heart-oriented, this yoga integrates the celebration of the heart, universal principles of alignment, and energetic asanas. See article on Yoga Styles
Aparigraha. Nongreed (one of the yamas).
Asanas. Yoga postures. Probably the most famous pose is the lotus position, which can really tangle up beginners. Don't do this one without professional help. Pronounced AH-sah-nahs. See article on Patanjali's Eightfold Path.
Ashram. Retreat or secluded place, usually where the principles of yoga and meditation are taught and practiced.
Ashtanga yoga. Physically challenging yoga to build strength, flexibility, and stamina. Also called power yoga. See article on Yoga Styles.
Asmita. Ego, individuality, I-am-ness.
Asteya. Nonstealing (one of the yamas).
Bhakti yoga. The path of devotion (see article on Yoga Paths).
Bikram yoga. A rigorous yoga performed in a hot environment. See article on Yoga Styles.
Brahmacharya. Purity, chastity, nonlust (one of the yamas).
Brahman. The absolute. Divinity itself, God as creator. When Ralph Waldo Emerson's poem "Brahma" appeared in the Atlantic Monthly in 1857, most of the readers were bewildered. Emerson chuckled. "Tell them," he said, "to say 'Jehovah' instead of 'Brahma' and they will not feel any perplexity." (from  Autobiography of a Yogi)
Buddhi. The intellect.
Chakras. Centers of radiating life force or energy that are located between the base of the spinal column and the crown of the head. Sanskrit for "wheels." There are seven chakras that store and release life force (prana).
Dharana. From the word dhri meaning "to hold firm," this is concentration or holding the mind to one thought. See article on Patanjali's Eightfold Path.
Dharma. Self-discipline, the life of responsibility and right action.
Dhyana. Meditation or contemplation. The process of quieting the mind. See article on Patanjali's Eightfold Path.
Guru. Spiritual teacher, described as the "dispeller of darkness."
Hatha yoga. Many yoga styles spring from hatha. It is the yoga of physical well-being, designed to balance body, mind, and spirit. See article on Yoga Styles.
Integral yoga. This yoga style places almost as much emphasis on pranayama (control of breath) and meditation as it does on postures. See article on Yoga Styles.
Ishvar-pranidhana. Center on the Divine (one of the niyamas).
Iyengar yoga. This yoga style focuses on the body and how it works. It is noted for attention to detail, precise alignment of postures, and the use of props. See article on Yoga Styles
Jnana yoga. The path of knowledge or wisdom (see article on Yoga Paths).
Karma yoga. The path of action (see article on Yoga Paths).
Kripalu yoga. This yoga style emphasizes proper breath, alignment, coordinating breath and movement, and "honoring the wisdom of the body." See article on Yoga Styles
Kundalini. A cosmic energy in the body that is often compared to a snake lying coiled at the base of the spine, waiting to be awakened. Kundalini is derived from kundala, which means a "ring" or "coil." 
Kundalini yoga. Chanting and breathing are emphasized over postures in this ancient practice designed to awaken and control the release of kundalini energy. See article on Yoga Styles.
Mandala. A circular geometric design that represents the cosmos and the spirit's journey. It is a tool in the pilgrimage to enlightenment. One of the most famous mandalas appears on the floor of the Chartres Cathedral in France. It is not uncommon for churches in the United States to recreate well-known mandalas and call them labyrinths. Spiritual pilgrims literally walk the labyrinth to attain spiritual insight.    
Mantra. Sacred chant words.
Meditation. Technique of inward attention. Psychologist Lawrence LeShan offers a down-to-earth definition: The goal of meditation is "to enable you to get more out of life and to move more completely in whatever directions you choose." Those directions can range from moving toward inner peace and higher spirituality to losing five pounds before Christmas.
Mudras. Hand gestures that direct the life current through the body.
Namaste. This Hindu salutation says "the divine in me honors the divine in you." The expression is used on meeting or parting and usually is accompanied by the gesture of holding the palms together in front of the bosom. Pronounced NUM-ah-stay.
Neti-neti. Means "Not this. Not this." In meditation, you gently dismiss thoughts, images, concepts, sounds, and distractions by applying the principle of neti-neti or telling yourself, "Not this. Not this."
Niyamas. In the Yoga Sutras, Patanjali defined five niyamas or observances relating to inner discipline and responsibility. They are purity, contentment, self-discipline, study of the sacred text, and living with the awareness of God. See article on Patanjali's Eightfold Path.     
Om or Aum. Mantric word chanted in meditation. Paramahansa Yogananda called it the "vibration of the Cosmic Motor." This one word is interpreted as having three sounds representing creation, preservation, and destruction.
Prana. Life energy, life force, or life current. We also like Yogananda's description of prana as lifetrons. These finer-than-atomic energies have inherent intelligence, according to Yogananda, as opposed to atoms and electrons, which are considered to be blind forces. The Chinese call this life force chi.
Pranayama. Method of controlling prana or life force through the regulation of breathing. See article on Patanjali's Eightfold Path.
Pratyahara. Withdrawing the senses in order to still the mind as in meditation. See article on Patanjali's Eightfold Path.
Raja yoga. The path of physical and mental control (see article on Yoga Paths).
Santosha. Contentment (one of the niyamas).
Satya. Truthfulness and honesty (one of the yamas).
Samadhi. State of absolute bliss, superconsciousness. Yogananda called this the "state of God-union." See article on Patanjali's Eightfold Path.
Shauca. Purity, inner and outer cleanliness (one of the niyamas).
Shodhana. Yogic cleansing ritual.
Sivananda yoga. Relaxed and gentle yoga that encourages a healthy lifestyle: proper exercise, proper breathing, proper relaxation, proper diet, and positive thinking with meditation. See article on Yoga Styles.
Svadhyaya. Self-study. The process of inquiring into your own nature, the nature of your beliefs, and the nature of the world's spiritual journey (one of the niyamas).
Swami. Title of respect for a spiritual master.
Tantra yoga. This yoga uses visualization, chanting, asana, and strong breathing practices to tap highly charged kundalini energy in the body. See article on Yoga Styles.
Tapas. Self-discipline or austerity (one of the niyamas).
Ujjayi. Breathing exercise that produces sound in the throat with the inhalation. Pronounced you-jie-ah.
Viniyoga. A gentle form of flow yoga in which poses and flows are chosen to suit the student's abilities. See article on Yoga Styles.
Vinyasa. Steady flow of connected yoga postures linked with breath work in a continuous movement. For example: sun salutation.
Yamas. In the Yoga Sutras, Patanjali defined five yamas or ways to relate to others — moral conduct. They are nonviolence; truth and honesty; nonstealing; moderation; and nonpossessiveness. See article on Patanjali's Eightfold Path. 
Yoga. Derived from the Sanskrit word for "yoke" or "join together." Essentially, it means union. It is the science of uniting the individual soul with the cosmic spirit through physical disciplines (postures) and mental disciplines (meditation). Patanjali offers the best definition: "Yoga is the cessation of mind."  
Yogi. Someone who practices yoga. (A female yoga is called a yogini.)