New to yoga? Try these basic yoga poses to get stronger and more flexible.

Yoga Mountain Pose

• Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
• Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Yoga Downward Dog Poses

• Start on all fours with hands directly under shoulders, knees under hips.
• Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
• Hold for 3 full breaths.

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This Video And Learn More Guide "Who say Yoga Is Boring" this simple and easy ways to practical yoga at home.




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Easy Cross Leg (Sukhasana) For Stress Relief

Sit cross-legged on a yoga mat with your hand on your knees, palms up. Keep your spine as straight as you can. Push the bones you're sitting on down into the floor -- your "sit bones" in yoga-speak. Close your eyes and inhale. "This is a great pose for beginners to use as an assessment," says Gwen Lawrence, yoga coach for the New York Giants and other sports teams and celebrities. "Just sitting on the floor gives you a perfect way to see and feel the external rotation on the legs." This pose also boosts back flexibility and can help relieve stress.

Cat-Cow Pose For Back Pain

Get on your mat on all fours with your hands directly below your shoulders and your knees directly below your hips. Distribute your weight equally between your hands and spread your fingers wide. Inhale and round your back, arching it up as you lower your chin to your chest; feel the stretch from your neck to your tailbone, like a cat. As you exhale, lower your back down all the way to a scoop shape as you lift your head, and tilt it back. "Repeat a few times to loosen your spine and open your chest," says Susie Lopez, New York yoga and wellness educator.

Tree Pose For Balance

Start by standing straight for this pose. Bring your hands together in the prayer position and lift them over your head. Balance on your right leg. Bend your left knee out to the left side and press your left foot to the inner thigh of your right leg. Hold for 30 seconds. Switch legs and repeat. "This pose helps to stretch the body long, from the heels to the tips of your fingers," says fitness trainer and wellness coach Shea Vaughn, author of Breakthrough:

Downward-Facing Dog For Flexibility

In the downward-facing dog, your body forms an inverted V-shape. Start by placing both hands on the mat in front of you, palms down. Your hands should be slightly in front of your shoulders. Place your knees on the ground directly under your hips. Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. Push the top of your thighs back and stretch your heels down toward the floor. Keep your head down between your upper arms and in line with them, not hanging down. Look at your belly. "The important thing is to create a long straight spine," Lopez says. Hold the position for 5 to 10 breaths, and try to deepen your stretch with each exhalation.

Child's Pose For Relaxation

This is among the most healing of all yoga poses, Lopez says, reminiscent of the fetal position. Anytime you feel overwhelmed or tired, relax into child's pose, she says. From downward-facing dog, simply bend your knees and lower your butt to your heels as you bring your chest toward the floor over your knees. Lower your shoulders and head to the floor. Place your arms along your sides, palms up or you can support your head by folding your arms under your forehead. Breathe and relax for as long as you need to. This pose is also good for stretching out your back, says Jane Foody, New York area yoga instructor, yoga teacher trainer, and author of Guided Relaxation and Savasana Scripts for Yoga Teachers.

Baby Pigeon Pose For Hip Flexibility

From all fours, move your right knee forward between your hands. As though you were doing a lunge, slowly straighten your left leg behind you, keeping the knee and top of the foot on the floor. Now rotate the right knee toward the right wrist and bring it down to the floor with your right calf flat on the floor and your right foot resting under your left groin. Lower your upper body over the bent leg, either all the way to the floor or resting on your elbows. Slowly inhale and exhale five times. Before you change sides, push back on your left leg to stretch the calf muscles. Repeat with your left leg bent and right leg extended. This pose is a favorite for runners because it boosts hip flexibility and also releases the glutes and low back, Lawrence says. "If you run, lift weights, cross fit, or spin, you must do this stretch to keep strong and flexible and enhance your performance." It may be challenging at first, but you'll learn to love this pose, Lawrence promises.

Standing Mountain Pose For Relaxation

This pose is pure simplicity, Lawrence says. Stand still, with your chest open and broad and your hands at your side, and feel your feet on the floor and the sensations in your legs and back. Then, analyze your posture in front of a mirror. Lawrence makes her athletes hold long pencils in each hand as they stand. "I tell them to look down at the pencils and, like a compass, see how they point. Are they the same? Does one point straight and the other point to three on the clock?" This pose will show if you have any imbalances in your shoulders and gives you clues about what you need to work on. If one pencil is very turned in, so is your shoulder.

Legs Up The Wall (Viparita Karani) For Restoration

This is a great ending pose for beginners and those experienced at yoga alike. Lie on the floor with your butt right up against a wall. "Walk" your legs straight up the wall so that your body is in an L shape with your torso flat on the floor and perpendicular to the wall. You may want to place a rolled-up blanket under your lower back for support; keep your elbows out to the sides on the floor for additional support. Flex toes to feel a stretch in the backs of your legs. Breathe deeply and hold the position for as long as you like. To release, bring your knees to your chest and roll over to your side. Benefit of this yoga pose: It revitalizes tired legs and puts renewed pep in your step, Lawrence says.

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Headstand (Shirshasana) is often referred to as the king of all yoga poses. Here are 10 reasons why headstand should be practiced everyday.

1. By reversing the flow of gravity, a headstand simulates a “face lift” by letting your skin hang in the opposite direction. The inverted position of a headstand also flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin.

2. Headstands increase nutrients and blood flow to the scalp, decreasing onset of grey hair. Some yogis say that it will even convert grey hair back to its natural color!

3. Headstands stimulate and provide refreshed blood to the pituitary and hypothalamus glands. These glands are vital to our wellbeing, and are considered the master glands that regulate all other glands in the body (thyroid, pineal, and adrenals). This includes our sexual hormones, so you can expect better sex with a consistent headstand practice.

4. When the adrenal glands are flushed and detoxified with headstands, we create more positive thought. Depression will decrease, as going upside down will almost always put a smile on your face.

5. It's great to bust out a headstand at a party. Your peers will be impressed!

6. Improved circulation occurs with a headstand practice. Because the heart constantly has to pump blood upward to the brain, the headstand gives the heart a rest and reduces unnecessary strain. In addition, while in headstand de-oxygenated blood is able to flow more easily from the extremities to the heart.

7. Any fluid that is retained in the feet is able to drain (edema), therefore reducing the onset and prevalence of varicose veins.

8. Headstands increase digestive fire and increase body heat. The intestines are cleansed by reversing the pull of gravity, while releasing congested blood in the colon.

9. Headstands strengthen deep core muscles. To hold a straight headstand for an extended period of time, the practitioner must engage the obliques, the rectus abdominus and the transverse abdominus. To really engage and strengthen the core, pike the legs by lifting and/or lowering both legs at the same time when coming in and out of the pose.

10. Eliminate your chances of having an ischemic stroke, as scientific evidence shows that this type of stroke rarely occurs in individuals that consistently do headstands!

Although I recommend learning headstand from a qualified teacher, its multifaceted benefits should not be ignored. Headstands can be contraindicative if you have neck injuries, extremely high blood pressure, ear and eye problems, if you are menstruating, or have acid reflux.

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Power Yoga is the Western version of the Indian Ashtanga Yoga which emphasizes developing one's physical flexibility and nurtures the desire for self-discipline.

The name Power Yoga says it all. It is one of the several types of Yoga that has the same potential of emulating a rigorous full-body workout and promotes mental stability and concentration. Be forewarned though that Power Yoga practice may hurt at first.

The concept of Power Yoga was introduced to the West by devotees of Sri K. Pattabhi Jois, a renowned Sanskrit scholar who inspired Western Yogis with his Ashtanga Yoga style and philosophies. It's a small wonder why Power Yoga is considered as the Western version of the Indian Ashtanga Yoga. The term "Power Yoga," however, was coined by Ashtanga Yoga teacher Beryl Bendere Birch, author of the widely-read book "Power Yoga: the Practice."

Although Power Yoga is a shortened and modified version of Ashtanga Yoga, it also borrows certain aspects from other Yoga practices like Bikram Yoga and Iyengar Yoga. Some of those aspects are as follows:

1. Power Yoga requires the execution of basic Yoga Poses, like in Bikram Yoga, which guarantees an energetic workout and offers basic challenges that can be done even by beginners in Yoga.
2. Power Yoga also emphasizes on the proper form in executing Yoga Poses as well as perfecting it by holding the pose longer, improving the endurance and flexibility of the person. This is an aspect adapted from the Iyengar Yoga.

Power Yoga is done by doing a series of Yoga Poses while synchronizing one's breathing patterns to each movement, or Vinyasa, resulting in actions with perfect unity and grace. In the eyes of a person who does not practice Yoga, the movement may seem soft and free-flowing, comparable to a trancelike dance. But in the perspective of a Power Yogi, the process is like a vigorous exercise, pushing and contorting every limb to its limit while maintaining a strong sense of inner peace and concentration to pull off each move flawlessly and gracefully.

Keep in mind that the transitions of the Yoga Poses are done in a slow yet steady pace. Some poses are even held longer than the required five breaths. This is the aspect of Power Yoga that raises one's physical endurance and the ability to focus on one task for a long period of time without breaking one's concentration.

The poses involved in Power Yoga are linked on the backbone of Sun Salutation Pose. Hence, anybody who is interested in doing the poses of the former Yoga exercise should at least be knowledgeable of the latter.

Warm-ups are usually done before a session of Power Yoga to relax and stretch the muscles of the body. In addition to that, Power Yoga is usually done in a heated room for a Yogi to achieve optimum muscle flexibility. This is because the moves involved in it can be very painful to successfully pull off to those who are new to Power Yoga. Therefore, it is imperative to condition the body before going through this rough and rigorous type of Yoga. This feature of Power Yoga limits the Yogis to those who are physically fit and are not suffering from chronic ailments.

But even though Power Yoga demands certain requirements for a person to fully enjoy it, a lot of enthusiasts are still loyal to the practice. It's actually attracting more and more people to try it out. Here are some benefits that can be drawn out from Power Yoga:

a. It bolsters strength, stamina, and flexibility.
b. It improves one's ability to focus.
c. It's a great way to release tension and anxiety.
d. It helps a person maintain proper posture.
e. It tones your body well.
f. It's a good way to remove bodily toxins through sweat.
g. It serves as a great training for athletes.
h. It helps improve a person's performance in certain sports like Cycling, Golf, football, and swimming.

Those are some of the reasons why most Health clubs nowadays promote Power Yoga and a direct transition from Aerobics to Yoga.

But despite its vigorous approach in Yoga, Power Yoga still focuses on the general aim of Classical Yoga, which is to unite the body, mind, and spirit. It uses traditional Yoga practices in order to tap in to the inner core of one's power and to help this individual to recognize the different levels of power which are:

* The physical power which is developed through the poses in Power Yoga resulting in an improvement of the body's natural strength and health.
* The mental power or the willpower, which is disciplined during the course of the practice as it clears the mind of unorganized thoughts and helps the self to concentrate on a single task.
* The spiritual power, the driving force behind one's physical and mental power, is nurtured, allowing complete mastery of one's thought and actions.

Finally, it is through Power Yoga that a person can achieve total unity since it connects the body, mind, and spirit in the deepest level.


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Do Yoga exercises can be used to strengthen and improve the health of your back. This will make it much easier to eliminate any pain that you experience. Yoga is a very popular exercise which can be used to strengthen your whole body. These exercises are very popular, because anyone can do them without needing any special equipment. Yoga exercises can be used to improve the condition of your back while you are at home. You should be able to do these exercises whenever you have a few minutes to spare.

Cat

Get on the floor on all fours and hold your back in a flat position. Spread your fingers out and keep your hands directly under your shoulders. Bend your knees and place your hands on your hips. Relax your head and look at the floor. Breathe in and pull your chin in towards your chest. Exhale and stretch your head up, so your back arches up towards the ceiling.

Corpse

Lie down on your back on the floor and put your arms down by your sides. Start to turn your knees out slowly, but stop if this is painful. Breathe in and out and just relax. This is a great way to reduce problems with tension and stress in your back.

Twisting Your Back

This exercise involves twisting your back. If you do experience any pain when doing this, you should stop and try something else. If you twist too far, it will aggravate your back condition. This is a very gentle stretch and you should only twist as far as you find comfortable. Sit down on the floor and bend your right knee, then lift your right leg and put it over the top of your left leg. Put your right foot flat on the floor. Now twist your neck to try and look over your right shoulder and hold. Repeat by looking over your left shoulder.

Locust

The locust is perhaps one of the best known yoga poses. This is particularly easy and can be used to improve back conditions. Lie on your stomach and put your arms down by your sides with your palms facing downward. Bend your elbows slightly and point your fingers towards your feet. Now try to raise the legs off the ground, but be careful that you don't cause yourself any pain. Hold the stretch for one second and then repeat 10 times. This is a strenuous exercise, which is why you should be careful not to overdo it.

Bending Forward

Another yoga pose which might help is to stand up straight and put your feet together. Relax your arms and hold them down against your sides. Inhale and then raise your arms so that they are over the top of your head. When you exhale, try to bend forward to touch your toes. Be very careful when doing this, as it could cause a lot of pain. If you can't quite reach your toes, you can also try touching your ankles or knees. Try to keep movements as smooth as possible.

Palm Tree

Stand up straight with your arms down by your sides. Lock your fingers together and turn your palms upwards. Put your palms on the top of your head and then look up slightly. Stretch upwards and go up onto your tiptoes if this is not painful. Hold this pose for 10 seconds. This pose can be difficult at first because it requires very good balance.

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If going to a yoga studio for the first time gives you knots in your stomach, don’t worry, you can easily familiarize yourself with yoga at home before trying out a class. Starting a yoga practice doesn’t have to be an anxiety producing experience for yoga beginners. Quite the opposite! By doing a little research and preparation, you can start yoga at home quite comfortably.

First, it is a good idea to decide which yoga style is right for you. No need to feel overwhelmed or trapped by your decision. Your preferences may change as you continue to practice so let this be an experiment. Have fun with your research and bring as much information into starting your yoga practice at home as you’d like. As a beginner, you have a unique perspective into the world of yoga, so enjoy!

In order to do yoga at home safely and avoid injury, it is essential to prepare properly. Practicing yoga at home is a time to gain a gradual understanding of how your body moves and become familiar with yoga postures. As a yoga beginner it is important to approach your practice systematically. Whether you are an athlete or new to physical activity, yoga will move your body in unfamiliar ways so it is imperative to start your yoga practice at home gradually. If you want to learn more about the anatomy of the body in relation to yoga, Yoga Anatomy by Leslie Kaminoff is an excellent and accessible resource for all yogis, not just beginners. It is a very good reference to keep on hand should you have concerns or questions about doing a posture safely.

Next, it is very helpful to have the appropriate tools to begin yoga at home. Yoga beginners can feel mystified when looking at all the props used to support a yoga practice. How can you possibly know what you need? Making a few simple investments up front will help you stay safe while doing yoga at home and allow you to enjoy your practice more. While it is ideal to practice on a hard floor, don’t let carpet stop you. A kitchen floor or outside area can work beautifully too. Just be sure you have enough space around you to stretch out fully. Wearing comfortable clothing that allows for a full range of motion is very important. A yoga mat will keep you from slipping and is a great investment for yoga beginners. Having two yoga blocks allows you to extend your reach in postures where your hands don’t quite touch the floor. This lets you experience a posture fully without compromising your alignment and risking injury. A meditation cushion is not only for meditation! When sitting cross-legged on the floor, the knees should be at or below the level of the hips. Most yoga beginners knees are higher than the hips which creates a strain on the joints. Having a cushion will bring more ease into your seat allowing you to sit longer and they are fun home furnishings as well! Yoga blankets are great tools to allow the body to relax into certain postures by taking strain off of tight muscles. These blankets are a firm weave and give sturdy support unlike bedding blankets. They are excellent for staying warm during final relaxation too.

Now that you have some basic supplies for your home yoga practice, it’s time to get started. Many yoga practitioners, including beginners, forget about the most important tool of all, water! Being well hydrated before you start yoga is vital. Having a refillable water bottle lets you drink all you need and saves money over the disposable plastic bottles in the store. Ideally you won’t drink water during your yoga practice but only before and after. Yoga will build a purifying heat inside the body which is a good thing. As a yoga beginner, it is essential to know that this heat is a crucial part of the practice and drinking water during your yoga at home will only dampen this fire. Let it be!

There are many wonderful books to support you in your home yoga journey. Yoga books are key to building a solid foundation from which to grow. Heart of Yoga by TKV Desikachar is a wonderful read about yogic philosophy and how to apply the principles to a modern life. Mark Ansari’s book, Yoga for Beginners is a unique spiral bound book that you can set up like tent while practicing yoga at home. This makes it easy to see the pictures as you try the postures. A perfect companion for yoga beginners, The Kundalini Yoga Experience by Guru Dharam S. Khalsa and Darryl O’Keeffe is a colorful, fun and uncomplicated introduction to Kundalini Yoga. This book goes deeper into the energetic effects of yoga and shows you a system of techniques that allow a home yoga practice to develop around your unique needs.

But of all one of the most enjoyable is a yoga guide entitled "Who says yoga is boring" is full of expert practice and help beginners to recognize many poses in yoga are very good. This will provide important lessons how to set up a more stable and easier breathing, you can do it at home. Find out here

So you’re catching on to the yoga fad and you want to know what all the buzz is about. You must be excited to get your body feeling stretched and relaxed – it’s a great way to reduce stress, lose weight and relax, nourish and center yourself. Practicing yoga is a wonderful foundation for a healthy lifestyle. The benefits of practicing yoga are endless, but there are also a few things to watch out for before you get started. Hold off on leaping on the downward dogs until you read a little bit about what you’re getting into so that you keep your body feeling happy, healthy. Keep these following tips in mind as you’re learning how to do yoga and you’ll have a fantastic experience you’ll want to continue for years!

Warm up Yoga

As with any form of exercise, warming up is of the utmost importance. You want to make sure your body is literally “warm” by doing a few light movements and stretches to increase circulation, lubricate joints and get your muscles ready to stretch. About ten minutes should do; try doing 30 seconds of jumping jacks, swinging your arms back and forth across your chest, and running in place. You can also warm up by doing standard toe touches, over-the-head stretches and a few light leg stretches. Essentially, you can do any exercise that you most enjoy, with the goal of making sure your body is limber so that you don’t strain any muscles during your workout.

Choose the right style For Yoga

If you’re a beginner, you probably want to steer clear of the more advanced forms of yoga that involve much more strenuous calisthenics and stretches. Viniyoga or Kripalu are great styles to begin with. Avoid Bikram and Ashtanga until you have mastered some of the more basic moves. It’s great to experiment with different styles as you gain experience.

While some people find one practice they love and stick with forever, others find that they need a little more variation. Whatever your preference, be aware of the different levels of each style and what the benefits and potential risks are.

Don’t strain yourself for yoga

Whether you’re doing yoga on your own or in a class, be sure to start with a slow instructor and to really get a grasp of the basics. If an instructor is doing a certain pose and you can feel your joints start to strain for too long, hold off. You can always ease into a position over time, but if you push yourself too far right off the bat, you might suffer an injury that could take weeks to heal. Alternatively, try not to get stuck only doing the same basic few positions for years and years! You do want to challenge yourself over time – just make sure your body is adapting before you jump to the next level.

Every pose has different degrees

All poses, from beginner to advanced, will have different variations. Make sure you are settling into the pose and posture that make your body feel good, where you are experiencing no pain, strain or exhaustion. Even if you do not directly injure yourself, some moves can take a toll on your body over time if not performed correctly. Yoga is meant to help you become very aware of your body and the potential stress or pain you may be inflicting on it. Listen to yourself and help your body heal and grow in all the right ways.

Breathe to yoga

One of the most important parts of learning how to do yoga is that it’s meant to help you relax. If you find yourself struggling to get into positions or keep up with your instructor, just sit down for a minute and take a few deep breaths. It helps to practice meditation in order to get into a state of relaxation. It might take some time to get to a point where your body is comfortable enough to relax into different poses, but you should be practicing your relaxed, smooth breathing the whole time.

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