Salutation to the Sun Purpose The series of poses which comprise the sun salutation are executed continuously. The Sun Salutation has a complete and total effect on the entire body. All the plexus of the body are stimulated. Circulatory system is rejuvenated. The pulmonary, nervous systems, digestive organs and the large muscle groups are all affected. It affects each section of the spine and all the other joints of the body. It is used in Hatha Yoga as a warm up exercise and for enhancing the cardiovascular system.

(1) Stand with your arms bent at the elbow, hands pressed together in prayer position in front of the chest. (2) INHALE, raise your arms up over your head then lean backwards as much as is comfortable. Look behind you. Hold for a brief few seconds. (3) EXHALE fold forward slowly bring your arms down in front of you all the way to the floor. ( knees are extended but not locked.) (4) INHALE step your left foot back to lunge position, while bending the right knee. EXHALE. (5) INHALE bring your right foot back to meet the left foot you are now in (downward facing dog) position. Hold your breath for a second or two. (6) EXHALE, lower your body down, raise your elbows, and rest on your hands, here the hands, chin, knees and toes are all touching the floor. (7) INHALE, raise your head, shoulders and chest up into the cobra position. The hips should not leave the floor. For those who are able to go from the downward facing dog position straight into the cobra position please do so, then EXHALE and come back down to the floor with your head and shoulders. (8) INHALE, raise your body to form a peak or the downward facing dog position again. EXHALE. (9) INHALE, assume the lunge position as in step 4 by bringing your left foot forward and placed flat on the floor between the arms. (10) EXHALE now step the right foot forward so the feet are together, try to touch your nose to your knees. (11) INHALE Lift your arms and torso up above your head and if your can lean backwards and hold your breath for a sec. or two. (12) EXHALE resume prayer posture with your hands in front of the chest the back is straight the legs are straight.

~The Seated Angel Pose~

Upauishta Konasana Seated Angle Pose With Groin Streach This is a profound inner thigh stretch but the hamstrings are also affected as well as the groin area. This posture also promotes a sense of balance and control. If you find it hard to straighten your legs or if you tip over dont be discouraged try again anyway.

Sit with your legs extended in front of you, grab your ankles, bend your knees and turn the soles of your feet together, press down gently on the knees . Now sit up straight and gaze upwards, pull up with your chin to help elongate the spine. INHALE then EXHALE as you gently lean forward, leading with your chin, drop the head forward and round the back. Now Exhale completely, breathe softly through the nose. Hold for a few breaths. On the Inhalation lift your head and gently return to the a seated position. Bring the feet into the groin, hold on to the big toes. INHALE, then EXHALE and lift one leg up and out to the side, hold on to the toe and pull the toe towards you, Exhale completely, then breathe abdominally. Hold for a few breaths. INHALE, then EXHALE and bend the knee and bring the heel back into the groin. Sit up straight, check the spine, keep your chin up. Repeat the same cycle with the other leg. Then extend the legs keeping the soles of the feet together. Follow this with another forward bend. Then end the series by bringing the heels up to the groin, sitting up straight, holding your chin up. Then hold on to both toes as you lean back a little, INHALE, then EXHALE as you lift both legs out to the sides, keep the toes at chin level, hold on to the toes and pull them towards you, EXHALE completely and balance on the buttocks. Breathe abdominally , hold for several breaths. Keep the spine straight and gaze up. INHALE then EXHALE bend the knees, return the heels to the groin and sit up. Repeat the whole cycle three or four times.

~Plough Pose~

HALASANA Plough Purpose (This posture can be a continuation of the shoulder stand.) The plough relaxes the muscles of the back and thighs while stretching the ligaments of the spinal column. The pose stimulates and tones all the internal organs, it aslo stimulates the circulatory system and will reduce fatigue. This is why this pose is at once relaxing and stimulating. Its main focus point is the spine. This pose presents a high degree of difficulty, proceed with caution.

Instructions Lying on your back, with your legs together and your hands by your side, palms down. INHALE As you raise your legs, then EXHALE. INHALE swing your legs back past your head again and raise your hips up off the floor. (Here you may bend your elbows and bring your hands up to hold your hips if you need to). EXHALE and lower the legs onto the floor behind your head. As you become more flexible you will be able to walk your toes out even farther away from your head. Curl your toes under and push back on your heals. The neck and abdominal areas are now very compressed so breathe more shallow and gently through the nose, hold the pose for several breaths. You may clasp your hands together and lay them down behind your back on the floor if you can. Hold this pose for several breaths. When you are ready, INHALE then EXHALE and lift your legs but keep them close to your body, roll back down, you may lift the hands to catch the hips. Roll out very slowly. Try to control your exhalation as you then lower the legs to the floor. Close your eyes let out several deep exhalations then assume Savasana or the corpse pose. Repeat several times.

~The Frog Pose~

The Frog Pose (Bhekasana) Purpose This pose strengthens the the thigh muscles and stimulated the knee joints and the ankles.

Stand straight with the palms of your hands pressed together. The feet should be shoulder width apart and turned out forty five degrees. INHALE then EXHALE bend the knees, slowly lower your torso toward the floor, keeping the back as straight as possible. Sit in a crouch and place your elbows on the inside of the knees, keeping the palms pressed together all the way down. Stay in the seated pose for several min. Breathe abdominally. Then INHALE lift up with the legs, keep the back straight as you come up into the standing pose and EXHALE. Repeat four to five times.

~Waist Roll Exercise~

Waist Roll Exercise Purpose This pose stretches the lateral muscles and helps to reduce fat from this area.

Start by bringing your hands to your hips. Stand with a slight bend at the knees, this will help to keep the lower half of the body still. Press your chest just slightly forward, then pull it back to the side of the hip, then continue around to the back pressing out only slightly at first. Bring the chest back to the other side of the hip. For completion of the first circle. Progress out further with the chest if you are able until you can eventually drop the chest all the way forward and backward each revolution. INHALE as you go backward and EXHALE as you go forward. Breathe through the nose. Do several non stop revolutions in each direction.

~Body Straight Pose~

PADASANA Body Straight Pose Purpose This pose strengthens the wrists, arms, shoulders, back, buttocks and neck muscles. It greatly improves circulation in the arms. The main focus of this asana is the arms and buttocks.

Instructions Lay face down on the floor. Bring your hands up to the shoulders palms down. The tips of the fingers should be in line with the shoulders. Curl the toes under. INHALE, extend your arms pushing upwards, tighten your abdominal, leg and arm muscles. Hold your breath for a few seconds as you hold the pose. Release the breath slowly, EXHALE, bend the elbows gently lower yourself to the floor. INHALE, extend your arms, push up again. This time lift one leg without bending the knee as high as you can while still holding your breath. Hold for only a few seconds then EXHALE and lower the body back to the floor. EXHALE, completely rest for a few seconds the lift up the body and hold for a few sec. Now lift up the other leg and hold for a few sec. This cycle may be preformed two or three times.

~The Fish Pose~

Matsyasana Fish Pose Purpose This asana is primarily for the neck and upper back muscles, it delivers a powerful stretch to these areas. It should be preformed after the shoulder stand to counter balance it.

Instructions Lay on our back with your hands under your hips, palms down. Inhale Lift up your chest and bring in your elbows. Exhale Arch back and try to place the crown of your head onto the floor. There should be and arch in your back from the crown of the head to the hips on the floor. Hold for several breaths. To exist this pose Inhale and lift your head up and look at your feet. Then exhale and lower your torso the the floor. Remove your hands from underneath your hips and lay them by your side hands up. Rest in the corpse pose.

~Camel Pose~

USTRASANA Camel Pose Purpose This asana stretches the upper and lower thigh and knees. It limbers the entire spine and pelvis. It will open the chest allowing for deeper breathing. The focus point is the spine.

Instructions Kneel on the floor, knees slightly apart, toes pointing straight back. Place palms on the hips toward the back. INHALE press the hips forward, lift the rib cage up and extend and arch backward, EXHALE. INHALE then EXHALE reach back with the hands and grab the heels, right hand to right heel, left hand to left heel. Thumbs are on the outside of the foot. Drop the head back and EXHALE completely Then hold for a few seconds. Continue to press the hips forward . Squeeze the buttocks muscles together. Hold for several breaths. INHALE lift the head up, place the hands on the hips and tilt forward into a straight line and EXHALE. Preform once or twice.

~Bridge Pose~

SETHU BANDHASAN Bridge Pose Purpose This pose strengthens the lower back, buttocks and thighs.

Instructions Lie on your back. INHALE, Bend your knees and bring your heels up to the buttocks. EXHALE, bring your arms above your head onto the floor. INHALE, arch your back lifting your hips up. Hold for several deep breaths, squeeze the buttocks together. Then exhale and come down slowly. Repeat two or three times.

~Cobra Pose~

BHUJANGASANA Cobra Pose Purpose The upper middle and lower muscles of the spine are successively affected.

Instructions Lie face down with your legs together. Bring your hands, palms down, under your shoulders. Rest your forehead on the floor. Inhale, bring your head up slowly, brushing first your nose then your chin against the floor. Now push up off your hands, use your back muscles to to raise your chest as high up off the floor as you can without lifting the hips up off the floor. Keep the elbows bent slightly. EXHALE completely then breathe several breaths before straightening the elbows and lifting the hips up slightly from the floor. Hold for several breaths. On the EXHALATION, reverse the sequence of movements as you descend back to the floor, unwind the spine one vertebrae at a time. The forehead should be the last thing to touch the floor. May be preformed two or three times.

~Head to Knee Pose~

JANU SIRASAN Head Knee Pose Purpose The lateral muscles receive a profound stretch, as well as the muscles of the legs and feet.

Instructions Sit up straight with your legs out in front of you, bend the right leg and bring the heel into the crotch. Press the sole of the right foot against the left thigh. Reach out with your left hand and grab the the left toe, ankle or calve. Keep your torso facing forward. INHALE then EXHALE as you tilt the torso sideways over the left leg, still facing forward. Bring the right arm up and over the head. Now descend over the left leg and grab the toe or the ankle or the calve. EXHALE completely. Breathe normally. Look forward, or if you can tilt the chest up and look up. Hold for several breaths then let go on the EXHALATION. Return to seated pose and do the same for the other leg. Do only once.

~Half Lord of Fishes Pose~

ARDHA MATSYENDRASANA Half Lord of the Fishes Pose Purpose This pose stretches the entire spine, it gives you a full spinal twist. Helps to align the spine.

Instructions INHALE, fold your right leg under the left thigh, and bring the the left heel along the side of the hip. In this half pose you do not sit on the heel. Now cross your left leg over the right knee. Put the bottom of the left foot on the floor next to the right thigh. Exhale as you keep your chin up slightly, turn your head and shoulder in the direction of the bent left leg. As you turn extend the right arm from the shoulder. Press the back of the upper right arm against the outer knee and thigh of the left leg. Try to reach the right arm pit to the outside of the left knee. Then twist and look behind you, clear the chest past the thigh. Breathe deeply through the nose, relax the back muscles then adjust for maximum stretch. Hold this pose for as long as you can without strain. Then on the EXHALATION release and unwind from the pose. Do the same sequence of movements on the other side. This pose may be preformed once or twice a session.

~The Led Warm-Up Exercise~

The Leg Warm-Up Purpose This is a warm up series to strengthen the large muscles of the legs in preparation for standing postures. The knees get a good workout so if you have problems with your knees you might find this series difficult.

Instructions Keel on the floor, keep your arms by your side at all times during the series of movements do not use them to help you up. Now INHALE then as you exhale sit down to your left side so that the left hip is on the floor and the knees are laying on top of each other. EXHALE, then INHALE, pull yourself up to the kneeling position again, do not use your arms to help you up. EXHALE Now INHALE, bring out your left leg and place the left foot flat on the floor in front of you. Using the muscles of the left thigh, and without the assistance of your arms, lift yourself up into a standing position. Stand with your spine straight EXHALE. Now rest in standing position, EXHALE deeply several times to release the tension. This is the end of one cycle. Repeat the same sequence on the right side. Four to five sets may be preformed before standing posture series begins.

~The Lotus Pose~

Padmasana The Lotus Pose Lotus Instruction Sit with legs extended forward. Take the left foot and bring it up onto the right thigh, with the soles of the foot upturned. Now take the right foot and bring it up over the left leg so that it can be similiarly placed on the left thigh. Getting the right leg up over the left thigh may present problems for some, so try try again. It helps to do the Rock the Cradle pose first as well as some ankle rolls. Sit with the back very straight when in pose.

The Lotus Pose Purpose This pose is the most important and probably the most familiar of all the yoga poses. It is easily acquired by those with supple limbs other find it almost impossible but its worth while to attemp it you may be suprised at your ability. It is called the lotus pose because the position of the feet in the pose resemble the lotus petals. This pose provides a firm base on which to sit for meditation , as the spine is allowed to straighten to an erect position. There is a theory in yoga that during meditation all body energies should be conserved for the meditation process, so the points at which energy usually escapes should be conserved or sealed. Energy it is thought usually escapes through the soles of the feet and through the palms of the hands and fingers, so by crossing the feet on the thighs energy is conserved. This is also why the fingers of both hands touch and are placed on the knees. This pose promotes suppleness in the legs and ankles.

~The Tree~

The Tree Purpose This pose increases sense of balance and brings flexibility to the ankles and knees

The Tree Instructions Stand erect. Lift your right foot up and fold your leg, placing the right leg across your left thigh, find you balance by staring at some object which is directly infront of you. Now INHALE and lift both arms up from your side and raise them above your head. Press the palms of your hands together and bend your elbows. Your ears and arms should line up. Hold for several breaths then lower your hands and arms slowly. Do the same for the left leg. This is a single round do one round.

~The Warrior Pose~

The Warrior Warrior Purpose Promotes balance. Strengthens the legs, stretches the spine and releases tension in the back and shoulders. Gives the body both grace and strength.

Warrior Instructions Stand erect. Bend your elbows and place your hands palms pressed together in front of your chest. Step out the right leg as far as you can without making your hips uncomfortable, keep the right foot facing forward, turn the left foot slightly into the pose. INHALE then EXHALE and bend the right knee sit down into a sitting pose as far as is comfortable, making sure that the right knee never extends over the right foot. INHALE lift your arms up keeping the palms pressed together, lift your head up with your arms, try to keep the head between the arms. Exhale as you lean backward looking up and back if you can. Hold for a short time and reverse the movement as you come back. Bend the right knee and jump the right leg back to the legs together standing position. Repeat on the other side completing one set. Two sets may be practiced.

~The Balance Exercise~

NATARAJASAN Balance Exercise Balance Exersice Purpose As the name implies this is a good balance exersice. It also strengthens the legs and stretches the spine. It releases tension from the shoulder area.

Balance Exercise Stand erect. Bend the right leg at the knee. lift the foot up then grab the ankle with your right hand. Lift up the left arm up over the head. Pull the right foot away from the right hand but hold onto it, this helps you to find your balance and pulling the left arm up also contributes to finding balance. Keep the tension on the leg then INHALE now EXHALE and lean forward slowly as far as is comfortable, then look up. Hold for several breaths. Repeat on the other side. Do two rounds.

~The Corpse Pose~

SHAVASANA The Corps Pose Corpse Pose Purpose The Corpse pose releases tension from all the muscles of the body. This pose is done to restore strength and energy. You may start and the end your yoga sessions with the corpse pose.

Corpse Pose Instructions Lie down on your back, arms at your side away from the body, palms up fingers curl in without tension. Eyes are closed, chin slightly forward so that the back of the neck is on the floor. Feet are kept apart but not too far that the hips are uncomfortable, the toes should face out, heels in. Relax the thigh and calve muscles completely. Squeeze the buttocks together then let go and relax the buttocks and hips . Push the shoulders away from the ears then let go of the shoulders completely.Turn the neck from side to side, then rest the head on the floor face up. Open the mouth slightly, this will release the tension from the mouth and face. Feel peaceful and at rest, consciously relax your whole body. Imagine a sense of well being throughout your body. Feel as if your floating over the floor. Stay suspended for as long as you can. Then return the body back to the floor by consciously feeling each part of your body starting with the toes and progressing up the body to the top of the head. Feel the floor beneath your body with successive parts of your body. Tell yourself that you feel energy entering your body as you concentrate on it, segment by segment. Suggest to yourself before you open your eyes, that you feel extreamly healthy peacefull and secure, this phychic message will literally bring added energy and health to your whole system.

~Salutation to the Moon~

Salutation to the Moon "Salutation to the Moon" Purpose This is the same as the "Salutaion to the Sun" which most people are more familiar with. The "Salutation to the Moon" is primarily meant as an alternative series designed for women, providing an extra stretch in the hips, shoulders and the hamstrings. These extra stretches make it even more effective as an all around conditioner for the body. The "Salutaion to the Moon" is performed later in the day while the "Salutation to the Sun" is practiced in the morning.

Salutation to the Moon Instructions 1) Stand with your arms bent at the elbow, hands together in prayer position in front of the chest. (2) INHALE, raise your arms up over your head while leaning your torso slightly backwards. Look behind you. Hold for a brief second. (3) EXHALE fold forward slowly bring your arms down in front of you, to the floor. ( knees are extended but not locked.) (4) INHALE step your left foot back, straighten the left leg then straightening the right leg. Legs should be in a V position, EXHALE. Place your nose onto the right leg, then INHALE 5)Bend the right knee and come down into lunge position sit down into the pose. Feel it in the hips. look forward EXHALE (6) INHALE While in the lundge position, lift your arms up above the head the EXHALE and bend backwards. INHALE bring your arm back infront of your chest and lift yourself up, right knee bent, now step the right foot back beside to meet the left foot. Flaten your back and EXHALE completely, you are now in (downward facing dog) position. INHALE then EXHALE, lower your body down to the floor, bend your elbows, and rest on your hands. The hands, chin, knees and toes are all touching the floor. (7) INHALE, raise your head, shoulders and chest into the cobra position. The hips should not leave the floor but for those who are able, go from downward facing dog position, straight to cobra position. ont the EXHALATION. (8) INHALE, raise your body to the downward facing dog position. EXHALE. (9) INHALE, Step forward with the left leg, then straighten the front left leg and the back right leg. The legs are in a V shape, place the nose onto the left front leg, Then EXHALE. (10)Lower the body into lunge position on the eft leg and INHALE, lift the arms above the head, EXHALE lean back, INHALE come back into lunge on the same left front leg then EXHALE. (11)INHALE Lift the buttocks up while you step the right leg forward to meet the front left leg. Your head is down both legs are straight, your nose is touching both knees. (12) INHALE lift the torso and arms up into standing position. (13) EXHALE and assume prayer position ready to begin another round.

~The Butterfly Pose~

Butterfly Pose Purpose Practicing this pose will help you to achieve the lotus pose, it brings flexability to the inner thigh and the ankels.

Instructions Sit on the floor with the spine erect, bring the soles of the feet together. Keep the heels close to the groin. Clasp your feet with both hands keep the spine erect and and move your knees up and down.

~The Swan Pose~

Hamsasana Swan Pose Swan Purpose : This pose flexes and strengthens the spine, shoulders, arms, wrists, chest, throat and pelvic area. It also effects the abdominal area, increasing its flow of blood and energy. The abdominal organs are massaged and the second position also limbers the knee and hip joints. The shoulders and arms receive a good stretch, toning the muscles and preventing fat deposits. This posture is good for straightening the back and shoulders. The movements help the peristaltic activity, therefore maintains healthful digestion and elimination. it is most effevtive in reducing the fat on the abdomen.

Instructions Start in modified Child pose with the arms stretched out infront of you. Inhale, Turn the toes in and lift your buttocks and press forward keeping your head down, then gently lift the head and shoulders by pushing off of your hands which should be positioned under the shoulders. Exhale. Inhale Straighten your arms lift your shoulder , chest and head up and look up. Hold for several breaths. Exhale. Gently lower the shoulders and chest to the ground. Now begin to lift the buttocks up and pull back into Child pose. This is one round do several rounds.

Click the links below to try some more yoga stress-reducing poses...

1 Palm Press	2 Upward Arm Stretch	3 Extended Arm Steretch	4 Bent Arm Stretch	5 Undulating Spine Stretch
6 Prone Half Lotus	7 Child Pose Variation	8 Woodchopper	9 Downward Facing Dog	10 Upwardfacing Dog
11 Reclining Side Twist	12 The Cat	13 Arm Forward Stretch	14 Neck Stretch Variation	15 The Crawl
16 Knee Squeeze Stretch	17 Horizontal Arm Stretch	18 Backward Hand Press	19 Shoulderlift	20 The Lion

YOGA BREATHING

The lungs are like bellows which stoke the fires of life within you. The more rich the supply of oxygen, the more vigorous and beautiful is the fire. By breathing deeply, you are delivering more oxygen into your system thereby giving your body the vital fuel it needs to nourish all your organs and keep your body strong and healthy. In Yoga the science of Pranayama was developed to study the breath and the effects that breath control can have on the psyche. Pranayama believes that by learning to control your breathing, you can control the accumulation of Prana or life force within the body. By learning to accumulate and hold more prana, we can ultimately learn to control all the forces of the universe, electric, bio-electric, magnetic and atomic.There are three stages to the breathing process Inhalation, which is called (puraka) fills the lungs with air and stimulates the whole body. Retention, is called (kumbhaka) during retention the bodies temperature is raised and the oxygen is absorbed. Exhalation, is called (rechak) here the diaphragm is returned to its original position. The intercostal muscles are contracted and the toxic air is released into the atmosphere. With Pranayama Practices vital energy is freely distributed throughout the body ensuring the proper functioning of all the organs. The magic is in the ratio which is maintained between the inhalation, retention and exhalation.

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