Step 1. Warm up in Yoga
Please do this before any Yoga
Sun Salutation in Yoga
Please use on the below links to follow to warm up your whole body
Balance your body in Yoga
Beginning Yoga Pose 1
Promotes balance and harmony.
- 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.
- Place your hands on your knees, palms up. Hold as long as you wish.
- This is one of the meditative postures. It imitates an inverted
lotus flower. The head is held erect and the eyes closed during this
Beginning Yoga Pose 2
Tree Pose (vriksasana):
This is a basic posture of balance and control. It is the foundation for good standing posture
- Stand in an erect position with your feet together. Press the feet flat against the floor as if to stretch them.
- Visualize a string through the spine pulling you upward, lifting the knees, hips and hamstrings.
- Equally distribute the body weight. Keep your abdomen in and chest
Beginning Yoga Pose 3
BALANCE POSTURE (NATARAJASANA):
This improves balance, coordination and quadriceps flexibility.
- Stand in the mountain pose. Inhale slowly and raise arm overhead.
- At the same time, lift your left ankle behind you and clasp it with your left hand. Shift your weight to the right side.
- Exhale and pull the left leg toward your body and lean forward slightly while looking forward.
- 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):
This increases spinal flexibility and strengthens the back.
- Get into a seated position with legs extended forward.
- Rest your hands on your thighs and straighten your spine.
- Raise your arms in front of you to shoulder level.
- Then proceed to raise them overhead, bending slightly backward.
- Bend forward to your knees.
- Grab your knees and hold the stretch for 10 seconds.
- Your head should be bent forward.
- Pull your body forward to your knees with the elbows bent outward. Hold for 10 seconds.
- Return to upright position, place hands on thighs and relax.
Beginning Yoga Pose 5
This removes tension from the spine and back, strengthens and firms the abdomen and buttocks.
- Lie face down with arms at sides and head resting on either side.
- Slowly bring your head to center and rest your forehead on the floor.
- Place your hands underneath your shoulders with your fingertips facing inward.
- 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.
- 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):
This strengthens and tones the muscles of the chest, back and arms. The rib cage expansion aids respiration.
- Get into a standing position, arms at sides.
- Your feet should be approximately six inches apart. Relax your spine.
- With your palms facing outward, raise your arms until they are in front of your chest, elbows bent.
- 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.
- Slowly bend backward. Maintain balance and control. Look upward and hold for 10 seconds.
- With knees locked, bend forward and bring your arms over your back. Hold for 10 seconds.
- Return to upright position. Unclasp your hands and concentrate on relaxing the neck, spine and shoulders.
Beginning Yoga Pose 7
SIMPLE TRIANGLE (TRIKONASANA):
This trims the waist line and relieves tension in the neck and back.
- Stand with feet wide apart.
- Slowly raise arms to sides until they reach shoulder level. Your palms should be facing down.
- Exhale and bend left until you can bring your left hand to your left knee.
- 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.
- Slowly straighten and return to start.
- Relax for a moment, and then repeat to opposite side.
Beginning Yoga Pose 8
LEG CLASP (PADAHASTASANA):
This tones and firms the thighs and calves. It also improves hamstring flexibility.
- Stand in the mountain pose.
- Bend forward. Bring your arms behind your knees and clasp your hands.
- 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.
- Lower hands to calf level. Again draw your body inward. Hold for 10 seconds.
- Unclasp your hands, inhale deeply and raise your trunk back to start, one vertebra at a time.
Beginning Yoga Pose 9
This shapes and tones hips, thighs, buttocks and abdomen. It
strengthens lower back and promotes flexibility in the chest, shoulders,
back and arms.
- Lie on your stomach, arms at sides and chin resting on the floor. Bend your knees, feet together.
- 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.
- Slowly lower until chin is resting on the floor. Release your grasp and lower feet to the floor.
- 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
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Pranayama - Baba Ramdev
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Yoga Vocabulary for you
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).
Gentle, inward yoga that uses silent affirmations while
in the asanas (postures). See article on Yoga Styles
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).
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
Ashram. Retreat or secluded place, usually where the principles of
yoga and meditation are taught and practiced.
Physically challenging yoga to build strength,
flexibility, and stamina. Also called power yoga. See article on Yoga
Asmita. Ego, individuality, I-am-ness.
Asteya. Nonstealing (one of the yamas).
The path of devotion (see article on Yoga
A rigorous yoga performed in a hot environment. See
article on Yoga Styles
Brahmacharya. Purity, chastity, nonlust (one of the yamas).
The absolute. Divinity itself, God as creator. When Ralph
Waldo Emerson's poem "Brahma" appeared in the Atlantic Monthly
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
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).
From the word dhri
meaning "to hold firm," this is
concentration or holding the mind to one thought. See article on Patanjali's
Dharma. Self-discipline, the life of responsibility and right action.
Guru. Spiritual teacher, described as the "dispeller of darkness."
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
This yoga style places almost as much emphasis on
pranayama (control of breath) and meditation as it does on postures. See article on Yoga
Ishvar-pranidhana. Center on the Divine (one of the niyamas).
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
The path of knowledge or wisdom (see article on Yoga
The path of action (see article on 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."
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.
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
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
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.
The path of physical and mental control (see article on Yoga
Santosha. Contentment (one of the niyamas).
Satya. Truthfulness and honesty (one of the yamas).
State of absolute bliss, superconsciousness. Yogananda called
this the "state of God-union." See article on Patanjali's
Shauca. Purity, inner and outer cleanliness (one of the niyamas).
Shodhana. Yogic cleansing ritual.
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
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.
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.
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.
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
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.)