Yoga poses, also known as asanas, is the basis of the yoga discipline. The poses unite the body, mind, and spirit. Developed and practiced for centuries, each yoga position benefits a specific part of the body. Some asanas are meant to increase flexibility, some improve balance, and some build strength. By combining a variety of yoga poses into a single workout, you can achieve maximum fitness and health for you entire body, through flexible joints, toned muscles and increased strength. But, it’s not just your body that benefits. If done correctly, yoga should help you handle stress, focus, and concentrate better.

Warming Up and Cooling Down

You’ll want to start by learning the advanced yoga poses you need at the beginning and end of your yoga routine. Which warm-up positions you choose will depend on the other poses you plan to do during your workout. Warming up is important any time you work out, and yoga is no different. You want to make sure your muscles and joints are warmed up in order to prevent injury while doing yoga poses. Complete your workout with some cool-down yoga poses. It will allow you to stretch and relax those parts of your body that you were working on, and it will help relax your mind.

Different Yoga Posing Positions

There are many different types of yoga poses that can be done throughout your yoga workout. Standing positions help align your spine and encourage flexibility and core strength. Standing advanced yoga poses really improve your posture. You can perform seated positions when you are ready to relax, center yourself, and meditate. Then there are twisted yoga poses. Twisted yoga poses serve a number of purposes including stretching and strengthening back muscles, working your abs, and aiding in digestion. Keep in mind that any type of twisting that is done in your yoga pose should be slow and fluid.     You may hurt yourself if you make quick, jerking movements.

In addition to the yoga poses listed here, there are many other types of positions that you can try as well. If you are just getting started, you should learn the different positions from a professional yoga instructor. Once you have a basic knowledge of how to perform the different yoga poses, you can begin to enjoy your yoga workouts from the privacy of your own home.

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We all know how important exercise is in maintaining a healthy lifestyle. But what kind of exercise is best for you? You’re health and fitness level should really determine what fitness routine you should choose. However, there is one type of exercise program that seem to be appropriate for just about everyone; beginner and buff alike. The type of exercise that I am referring to is Ashatanga yoga. Yoga doesn’t just work and stretch your muscles. If you’re doing yoga correctly, you’ll find that it doesn’t just make your body feel better. You’ll feel a renewed sense of wellness in your mind, body, and spirit Yoga helps some feel so much more in tune with their body that they can actually tell when they aren’t healthy before they experience symptoms. Knowing when something doesn’t quite feel right can help you avoid getting a full-blown illness or injury. Knowing and feeling your body is just one benefit, the effect that yoga has on your physical fitness will astound you too!

Yoga and Physical Fitness

Doing beginners yoga regularly can really improve your flexibility and joint health. Having better flexibility can help prevent injuries during exercise, and it can help prevent injuries as your body ages and become stiffer. It has also been shown that yoga positions can exercise the tendons and ligaments of the body as well, also leading to a reduced risk of injury as one ages. Of course, we’re all looking for a leaner body, and that’s exactly what yoga can give you. You’ll see the results on the outside, but you’ll feel the results on the inside. The increased blood flow yoga creates helps detoxify your body. Yoga is a great exercise for beginners and experts because you can start with the poses you can do and gradually push yourself with more challenging poses.

How Yoga Benefits Your Mind

The real focus of yoga is on the mind, body, and spirit connection. This is why meditation is such an integral part of the discipline overall and why yoga can lead to increased focus and concentration abilities. You’ll also find that yoga helps eliminate the everyday stress that a busy lifestyle can pile on. For the ancient yogis who practiced this discipline daily, the ultimate goal of yoga was enlightenment or self realization. Even if you aren’t looking for a mind and body connection, you’ll still benefit from the mental, physical, and emotional benefits of yoga. Yoga is truly a unity of mind, body and spirit for maximum health and wellness.

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SIDE BENDING
Stand with legs apart and arms stretched wide apart and palm facing downwards. Bend towards one side with the hand on that side touching the foot on the same side and the hand on the opposite side curled over your head and pointing in the same direction as the other hand. Feel the stretch on the waist and hold the position for a few seconds. Repeat for other side. Repeat 8-10 times. This also increases the flexibility of the body.

COBRA POSE
Lie flat on your stomach with hands beside your chest, legs straight. Slowly raise the upper part of your body with your face towards ceiling. Try to maintain an angle of 70 degrees between the ground and the upper part of the body. Hold this position for a few seconds. Feel the stretch at your abdomen and the lower back. Concentrate on your breathing. Draw your breath in as you stretch and exhale as you come down. Slowly go back to the starting position. Repeat 3-4 times. After a few days, try to hold the stretch for as longer times. This is a yoga pose and is known to relieve back pain and work on the tummy.

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CALF STRETCH
Stand on a step on the front half part of your feet. Raise yourself and try to shift the weight completely on the toes. Feel the stretch on the calves. Slowly lower yourself and go slightly below the starting position and again feel the stretch on the calves. Return back to normal position. Repeat 3-4 times. This strengthens the calves.
Apart from the above there are various other techniques for various parts of the body. One is free to select the exercises one feels comfortable with. A judicious mix of these would make the body more flexible and boost the immunity.

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http://www.yogabodynaturals.com – Yoga Asanas (Yoga Postures) & their Benefits

Yoga was handed down by ancient Indian sages and is now widely popular in the western world because of its wide range of benefits. The word “asana” is derived from the Sanskrit word which means posture. Each asana has its own distinct name, form and a unique way of performing. Many celebrities regularly practice different yoga asanas and have benefited highly from it. Whether you want to loose that extra fat from your body or just want to enhance your concentration level or the flexibility of your body, yoga asanas will give you all round benefit. It helps in maintaining our body balance, which is of utmost importance as any disequilibrium within the body, could wreck havoc.

SURYA NAMASKAR (Sun Salutations)
Generally, every routine of yoga asanas should begin with Surya Namaskar, which is intended to warm the body for practice, unify the breath and body, and promote both strength and flexibility.

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BASIC YOGA POSTURE SQUENCES
Uttanasana (standing forward bend) provides strength to the spinal cord and helps to cure many back problems. Paschimothanasana actually stretches the back body, makes the spine more limber, and helps to keep you injury-free.

RESROTATIVE PRACTICE: Balasana or Child’s Pose
Balasana (child’s pose) helps to stretch and relax the shoulders, the neck, and the back of the body.

1. Sit on the floor on your knees
2. Bring your knees wide apart
3. Extend you hands in front of you on the floor, palm up
4. Rest your hips down toward your heels
5. Rest your forehead on the floor
*you can also practice this with your arms resting at your sides
6. Breathe gently and remain in that position for two minutes

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Esther shows a yoga sequence that can help you when your blood pressure is too high

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Flexibility is generally defined as the range of motion of the joints. It is the ability to bend and stretch easily without too much effort. Flexibility depends upon various factors like the state of the joints, muscles, length and looseness of muscles, shape of bones, age etc. Some medical conditions like arthritis can affect flexibility.

This flexibility can be attained by effective exercise and also through yoga. Stretching is generally done to increase flexibility. Flexibility can be best gained by performing stretching exercises which may include exercises of back, neck, shoulder, wrist, legs etc. If exercise is done in a proper way it is observed that a person with a rigid body before starting exercise will have gained flexibility of almost every part of his body with regular practice of exercise.

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Some benefits of flexibility can be as follows:
- Flexibility allows the body to move freely without much effort for activities like bending, stretching, dancing etc
- Flexibility exercises help to reduce muscle soreness, tension and muscle tear if done with properly
- Flexibility exercises also help reduce the chances of injuries
- Flexibility exercise helps improve the join function
- Decreased recovery time

It is said that flexibility decreases with age but it is also true that flexibility can be attained at any age provided; the exercises are done in the right manner. With regular exercise, even a less flexible person can also achieve flexibility.

Learn more about how to become flexible and li

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www.yogabodynaturals.com – yoga, pilates, stretching exercises, flexibility, bikram, ashtanga, pose, iyengar, anusara, posture … yoga pilates

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PART ONE OF A GREAT SEQUENCE FOR NEW MOMS–OR ANYONE–TO BEGIN TO GET YOUR WHOLE BODY BACK IN SHAPE AS YOU TONE YOUR CORE MUSCLES. With Sadie Nardini, Founder of Core Strength Vinyasa Yoga, Director of East West Yoga in New York City, Author of The Road Trip Guide to The Soul and Creator of the Power Hour yoga DVD! See WWW.SADIENARDINI.COM for more information.

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A GREAT WAY TO START ANY YOGA PRACTICE, COMPLETE WITH ALIGNMENT INSTRUCTIONS, BREATHING, THE OMS, PERSONAL DEDICATION AND A CORE WARMUP TO GET YOU CENTERED BEFORE

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Esther shows us a very challenging pose feel free to try it yourself but it comes with a warning : “Inversions can be very dangerous if not performed properly. We are not responsible for any injuries you may sustain! These videos are meant for entertainment purposes only! Be safe, be smart, and excercise good judgement out there! Esther shows another way to get into a headstand. Only attempt this if you know how to perform a headstand safely. Headstand is called the king of the yoga poses …

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