Yoga Therapy

Yoga Therapy integrates the ancient wisdom of Classical Yoga, Healing Beliefs and Ayurveda, to facilitate the continuum of self healing from dis-harmony to vitality by serving both the individual and the professional, through guidance, practice and education.

Yoga therapy coordinates particular yoga asanas for specific disorders. These poses (asanas) may change according to a person’s progress. Yoga therapy advocates the belief that since yoga is a holistic discipline — teaching that the mind, body, and spirit are connected — yoga therapy can go beyond the results that are possible with physical therapy.

From this portal you can find information on yoga schools of thought. You will learn about the tools for yoga such as pranayama, how to do asanas for healing and the magic of mudras. Take your yoga class online. Learn how meditation, breathing and stretching can help with pain situations. Find our most comprehensive guide to yoga remedies. Discover how to live a yogic lifestyle, learn the healing practice of ayurveda and enjoy our featured products for yogis.

Featured Products

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Tools of Yoga

Hatha Yoga has four divisions or limbs: Asana (bodily postures), Pranayama (regulation of breath), Mudra (arrangement of fingers denoting mystic signs) and Nadanusandhana (hearing the inner sound). Practice of asanas increase muscle flexibility and tone while improving circulation, as they boost the immune system. Complimenting the the practice of asanas, are pranayama and a deeper understanding of the processes of yoga. Hatha yoga is one of the best-known yoga practices of western society. Practicing yoga is associated with establishing harmony, equanimity, balance. It has been well-publicized in mainstream media, recommended to patients by their doctors, and praised by its many practitioners.

Pranayama

Hatha is composed of the syllables Ha and Tha. The breath that rises from the heart and goes out of the body, is called the Prana and is denoted by the syllable Ha. It is always warm and is, therefore, also called the sun. The breath that is taken in, is the Apana and is denoted by the syllable Tha. It is cool and is therefore also called the moon. The right regulation of the action of these, sun and moon, or Prana and Apana is Hatha Yoga. Therefore, ha’ and ‘tha’ symbolically represent the sun and the Moon or Ida and pingala nadis and establish the equilibrium from within.

Breath is life! Exchange of electrons. Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking. Your breathing is the voice of your spirit. It's depth, smoothness, sound, and rate reflect your mood. If you become aware of your breath and breathe the way you do when you are calm you will become calm. Yogic breathing techniques are a vocabulary for communicating between the higher cerebrocortical (mind) brain, and the lower limbic and hind-brain autonomic structures. Conscious breathing initiates autonomic healing mechanisms.

Asanas

Asanas (yoga postures) are based on the sanskrit word "asana" which is derived from the root as which means to be present, to dwell in, to sit quietly, abide, to inhabit. Asana literally means to sit down or sit in a particular position. In the context of yoga, asana refers to the various postures or positions that are commonly identified with the practice of yoga such as the headstand (sirsha-asana) or the lotus (padma-asana), for example. In order to perfect the postures, stretching is done. Regular practice at approximating the asanas and using breath and gravity to allow you to relax further into the pose. This is Hatha Yoga.

The Magic of Mudras

'Mudra' means hand and finger postures. Like yogic body postures, it is also a discipline, to rejuvenate the body. Mudras are symbolic or ritual gesture in Hinduism and Buddhism. Mudra is a 'spiritual gesture' and energetic 'seal of authenticity' used in yoga and spiritual practices of Indian religions and Taoism. Such finger postures not only have a therapeutic effect on the mind-body system but also accentuate mental keenness and acuity.

The most well-known mudras are probably the ones performed while meditating. Sit in lotus position (or with crossed legs) and either put both hands on the knees, the tips of the thumb and index finger joining, or in the lap, the fingers of the right hand resting on the left palm.

Examples of everyday mudras include the Christian crossing of the fingers for prayer, as is the Indian greeting gesture (that is also used while praying), where the hands are held in front of the chest, the palms touching. The Thai greeting of holding the palms of the hands together and bringing them to the tip of the nose with a bow in 'Sawadi ca' is a mudra.

Consider learning our mudra meditations.

Nadanusandhana

To hear our 'inner sound' is considered the practice of listening.

The human energy field is a symphony of sound, frequencies and energetic matter. From our auric field and Chakra centers, bones, and organs in the body, all possess a different resonant frequency. When an organ or part of the body is vibrating out of tune or non-harmoniously, it is called "dis ease" or disease. A body is in a healthy state of being when each cell, each organ creates a resonance that is in harmony with the whole being.

Consider learning our listening meditations.

Understand the process of paying attention to your inner vibrations .

Schools of Thought

Bhakti Yoga: yoga of devotion.

Bhakti yoga is the practice of converting the emotions into devotion or unselfish love.

The philosophy of bhakti yoga suggests that just as one may have a feeling of love for another person, a favorite place, a rewarding type of work and so on, one may also develop a feeling of love for all humanity. Prayer, chanting of mantras both verbally and mentally, singing of hymns, study of sacred stories, service of devotees, worship and meditation on one's chosen form of divinity are some of the practices of bhakti yoga. In the yoga tradition the ancient Indian scriptures, the sanskrit language and the Hindu symbols of the cosmic being are commonly used; however, yoga recognizes the languages of all religions as leading to the same goal of loving all.

Hatha Yoga: physical yoga.

In the West, yoga is associated largely with the physical practice of body postures and breathing techniques known in Sanskrit (the language of yoga) as asana and pranayama. The postures, along with breathing practices, are part of the hatha branch of yoga, and are but one aspect of the varied field of philosophy and practice known collectively as yoga.

Schools of Hatha Yoga

Within the hatha yoga branch there are numerous schools and lineages. Most of these schools have certain guiding principles formulated by a particular teacher or guru. These branches of yoga schools where notably defined and named after their creators: Ashtanga Yoga, Bikram Yoga, Iyengar Yoga, Kundalini Yoga, Sivananda Yoga, Viniyoga.

Jnana Yoga: yoga of knowledge or wisdom.

Jnana yoga is the part of yoga that focuses on self-inquiry and remembering one's true nature. "Jnana" means knowledge or wisdom. It employs the philosophy of Vedanta which is found in the Upanishads, the concluding portions of the oldest Indian scriptures or Vedas. It is said to be the most difficult path because one must be established in the other paths before one can use the mind to transcend its own false identifications and attain knowledge of the Self. Jnana yoga states that the individual soul is identical with the cosmic soul, and all other identifications such as "I am a doctor, I am a woman, I am young", etc. are viewed as illusory.

Jnana yoga explains that the Self is without attributes. The Self is seen as absolute existence, knowledge and bliss. Absolute existence means without beginning and end or birth and death. Absolute knowledge means without any ignorance or having universal consciousness. Absolute bliss means without pain or suffering.

Jnana yoga recognizes that individuals are constantly becoming attached to false impressions of who they are, but gradually through the practice of self-inquiry and remembrance of one's true nature these false identities, like veils, become thinner and the Self shines through. This experience of Self-Realization is one of unity or oneness with all beings.

Karma Yoga: yoga of action.

The yogis say that any work may be transformed into karma yoga by developing the attitude that the work is done for the peace and harmony of all. Karma yoga is the selfless service of humanity without the expectation of reward, compensation or any personal gain other than the delight of helping another. The word karma has several meanings. In a broad sense it means action. According to the doctrine of karma yoga, every action has a reaction, whether in the current lifetime or a future one; therefore one is constantly experiencing the results of past actions and creating the seeds of future experience. One breaks the chain of negative actions that have created suffering and led to more negativity by practicing karma yoga. Also, one develops the feeling of connection with others and attains peace.

Examples of karma yoga are doing volunteer work for a worthy cause, helping a family member or friend by encouraging the person's spiritual growth, and providing food, clothing, shelter, medicine or education to those in need. You may very well be practicing karma yoga already, without even knowing it!

Raja Yoga: yoga of physical and mental control.

Raja yoga is the process by which one learns to control the mind and body. This mental and physical control allows one to live more effectively, achieve inner peace and attain Self-Realization. The ancient scripture of Patanjali Maharishi, known as The Yoga Sutras, is accepted by the yogis as the most authoritative, comprehensive and concise description of the mind and the practices by which one can gradually gain freedom from identification with the thought process. The yogis claim that a person can achieve clear mental vision and peace of mind only by detachment from turbulent thoughts and emotions. This detachment does not come by allowing the mind to wander aimlessly, but by learning to direct its scattered rays to one point.

Raja yoga begins with guidelines for ethical living, which help to purify the mind and prepare one for meditation. Its central practice is sitting with the spine straight, regulating the breath and focusing the mind on an uplifting sound or image. Hatha yoga (postures and breathing exercises), besides having tremendous physical benefits, is the perfect preparation for meditation, and is seen as the physical foundation of raja yoga.

Tantra Yoga: yoga to awaken body's energies.

Tantra yoga is much more than the commonly understood "yoga of sensuality".

Tantra is actually a philosophy which emerged in India approximately 2,500 years ago. It has a modern counterpart in the worship of the "goddess," as tantra honors the feminine principle of cosmic existence. Tantra yoga teaches that one can use the power of this feminine energy, shakti, to facilitate a state of liberation. Various rituals and meditations awaken shakti energy, sometimes called kundalini energy, by which the practitioner of tantra enters a new state of consciousness.

"The tantra yoga student uses the energies of the body to transcend worldly attachments." -Swami Rama

Unlike traditional yoga, tantra yoga does not reject the experiences of this world as hindrances to wholeness. Rather, tantra techniques are designed to help the student see the Divine as She exists in all aspects of the world. While the yogi may attempt to control the body, for example, the tantra yoga student uses the energies of the body, sometimes the sexual energies, to transcend worldly attachments.

Traditionally tantra yoga is divided into two schools; one is the "right-hand" path, which consists of more conservative practices. The "left-hand" path consists in part of ritualized practices such as sexual intercourse and meat eating (unusual in the vegetarian culture from which it sprang). Both paths are designed to bring the student to liberation. Under no circumstances did the student attempt only the sexual practices out of context with the other disciplines, and never without years of training under an experienced guru or teacher. In fact, it was assumed that the student of tantra was adept in the basic yoga practices of asana and pranayama as well. We honor the tantric spirit in several ways. See Sex, the Art of Tantric Massage, and Tantric Schools of Thought.

Your Yoga Class

Many different types of yoga workouts have been created. But many times in our quest for fitness and a hard body, At some point it becomes just a workout and not yoga. If you come to this path with fitness in mind that is important, but Yoga is extremely powerful. If you try to rush it, you will only slow yourself down.

Yoga is not mind over body. It is harmony between them. In yoga, the mind is used to perceive (diagnose) and guide (heal) the body. Not to "control" it and never to force it.

The big lesson is that yoga takes time. Time for muscles to coordinate. Time for tissues to grow. Time for breath, spirit, and energy to flow. The time you invest in yoga comes back with interest in greater vitality, presence of mind, reduced need for sleep, and longer life.

Yoga should be conscious action not "learning routines." The skill, grace, and poise develop naturally as an inevitable result of regular practice. No major effort is required or even effective. Trying hard will make your practice painful, even injurious, and will actually slow your progress!
The therapeutic effect of yoga comes from involving your mind totally in inspiring (breathing) your body to wake.

The Lesson

This list of sequences of yoga asanas is set as an easy, effective guide for you to follow. While practicing them, emphasize the integrity of each pose, let the breath flow smoothly through your nose as you feel each stretch. Each asana has a thumb nail sketch for you to view proper positioning. Follow the sequence as is, for it is set up to flow through each move.

Disclaimer: This presentation of asanas is intended to complement instruction that you receive from an instructor. Some poses are inappropriate under certain medical conditions. Some poses need to be modified for correct rendering of them. Check with your instructor to learn what is appropriate for you.

1. Tada-asana (The Mountain Pose)
Stand with the feet together. Extend your toes; don't grip the floor or mat. Balance evenly on the front and the back and the sides of the feet. Be active in the thighs to lift the knees. Do not push the knees back. Rotate the pelvis back to take tailbone toward the floor. Feel the spine lengthen out of the sacrum, stretching each vertebra away from the vertebra below it. Lift the sternum. The shoulders stay relaxed and down. Rotate the upper arms outward. The palms of the hands face the thighs. As the neck stretches upward, keep the neck, throat, and jaw relaxed. The chin is parallel to the floor. Visualize a straight line running from your chin, to your sternum, to your pubic bone. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose.

Comments:
Many common ailments and discomforts can be traced to poor posture. If the spine is not properly aligned or if there is tightness or stiffness in the back, the result is often an imbalance in the body. When this imbalance becomes chronic many kinds of disorders arise in the organs, glands and nervous system. Performing the tada-asana allows one to observe one's posture closely and clearly recognize those problems which get masked or ignored by day-to-day activities. As the posture is held and the breath, mind and body is quieted various effects will surface to indicate difficulties with the spine. Favoring one foot over the other, shifting back and forth, drooped shoulders, tightness in the neck and upper or lower back.
The proper execution and continual practice of the tada-asana along with other postures helps to retrain the body to stand correctly and reverse the negative effects of poor posture.

When the tada-asana is performed properly and the mind is focused and free of distraction, the body is experienced as being rooted firmly to the earth and as steady and motionless as a mountain.



2. Utthita Trikon-asana (Extended Triangle Pose)
Stand in Tadasana. Step your feet about four feet apart. Stretch your arms out the sides, shoulder height, palms facing the floor. Throughout the posture, keep strength in your arms and legs, rotate your pelvis back, and lengthen your spine. Turn your left foot in 45 degrees by pivoting on the heel. Turn your right foot out 90 degrees, also by pivoting on the heel. Swing your hips to the left as you stretch out to the right. Place your right hand on your right leg and extend your left arm straight up toward the ceiling. Do not allow the bottom arm to support any weight. Let your legs support you. Extend evenly on both sides of your body. Do not compress the lower ribs and hyper-extend the upper ribs. Look straight ahead or up at your left hand. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. Come out of the pose by unbending at the right groin, keeping your spine straight and long. Repeat to the left side.

Comments:
The trikona-sana is an excellent posture to do early in your routine. The forward bending and lifting stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms as well as increases the flow of blood to the head. The muscles of the thighs and calves as well as the hamstrings are stretched. The slight twist of the spine creates suppleness in the spinal discs and relieves lower back discomforts.
The posture can be held longer by breathing gently through the nostrils rather than holding the breath. Another variation is to perform the trikona-sana rapidly thereby giving it a slightly aerobic effect.



3. Ardha Chandrasana (Half Moon Pose)
Stand in the basic standing pose, Tadasana. Do Utthita Trikonasana to the right. In doing that pose, bend your right leg and shift your weight onto that leg. Place the fingers of your right hand on the block as your drag your left foot on the floor closer to your right foot. Straighten your right leg and lift your left leg off the floor, keeping it straight.

Keep the front of your thighs active throughout the pose. Inhale and stretch out through both heels and the top of your head. Tuck your tailbone. Exhale and spiral your spine toward the ceiling, turning your abdomen and then your chest, toward the ceiling. Stretch evenly through both arms and hands.

Relax your eyes, hearing, jaw, throat, and neck muscles. Release your tongue away from the roof of your mouth. Breathe smoothly and evenly through your nose.

To come out of the pose, bend your standing leg and stretch your left leg away from you as you place it on the floor. Keep your right hand near your right shin as your return to Utthita Trikonasana. Hold this pose momentarily before inhaling back to Tadasana, the basic standing pose.



4. Virabhadrasana I (Warrior I Pose)
Begin in Tadasana. Step your feet about four feet apart. Lift your arms over your head, shoulders down, palms touching each other. Pivoting on your heels, turn your left foot in 45 degrees and your right foot out 90 degrees. Turn to the right, squaring your shoulders with the wall that your right foot is facing. Be strong and active in your left leg as you bend your right leg. Keep your left heel on the floor and your right shin perpendicular to the floor. Throughout the pose, keep your left leg straight. Align the middle of your right knee with the middle of your right foot. Tuck your tailbone as you rotate your pelvis back. Lift your sternum, release your shoulders, and stretch your arms up. As your spine and arms stretch upward, keep the neck, throat, and jaw relaxed. Soften your gaze; quiet your hearing. Breathe evenly and comfortably through your nose.

To come out of the pose, push into the floor with your left foot as you unbend your right leg. Turn your body back to center. Repeat on the other side by pivoting on your heels to the other side.



5. Virabhadrasana II (Warrior II Pose)
Start in Tadasana. Step your feet about four feet apart. Lift your arms shoulder height and stretch them out to the sides. Pivoting on your heels, turn your left foot in 45 degrees and your right foot out 90 degrees. Be very strong and active in your left leg as you bend your right leg. Allow your right shin to be perpendicular to the floor. Align the middle of your right knee with the middle of your right foot. Tuck your tailbone as you rotate your pelvis back. Lift your sternum, release your shoulders, and stretch your arms. Turn your head to look over your right hand. As your spine and neck stretch upward, keep the neck, throat, and jaw relaxed. Your chin is parallel to the floor. Keep your spine straight and in line with your legs. Soften your gaze; quiet your hearing. Breathe evenly and comfortably through your nose. To come out of the pose, push into the floor with your left foot as you unbend your right leg. Repeat on the other side



6. Utthita Parsvakonasana (Extended Lateral Angle Pose)
Start in Tadasana. Continue into Virabhadrasana II.
Lean to the right and place the fingers of your right hand on the floor next to the outside ankle of your right foot. Press your right arm and right leg into each other and maintain the contact throughout the pose.

Bend your left arm so that the fingers of your left hand are aimed in the direction of your left ear. Stretch your left arm above your left ear and alongside the left side of your head. Lift your head closer to your left arm without lifting your chin. Stretch your left heel and left hand away from each other. As you hold the pose, lengthen the right side of your body, your ribs and waist, not compressing that area of your body.

Soften your gaze; quiet your hearing. Breathe evenly and comfortably through your nose. Keep your chest broad and open it to the ceiling.

To come out of the pose, push into the floor with your left foot as you return to Virabhadrasana II and then to Tadasana. Repeat on the other side.



7. Adho Mukha Svanasana (Downward Facing Dog Pose)
Come onto your hands and knees, hands shoulder-distance apart with fingers spread wide and knees hip-distance apart. Curl your toes under so that you are on the bottom of your toes.

Lift your knees off the floor; straighten your legs. Press into the floor with the entire circumference of your palms. Press your index fingers and thumbs into the floor, taking the weight away from the pinkie edge of your hands. As your hands press into the floor, lengthen your arms away from your wrists. Rotate your pelvis forward to lift your sitting bones away from your heels. Lift your hips high into the air, stretching them away from your waist and toward the wall behind you. Press your heels downward while lifting the arches of your feet. Release your head down.

If you experience too much stretch in the back of your legs, or your vertebrae push out, elevate your hands onto a chair or countertop and/or lift your heels higher from the floor. Soften your gaze, quiet your hearing. Breathe evenly and comfortably through your nose. To come out of the pose, place your knees onto the floor and sit on your heels. Rest your arms comfortably at your sides.



8. Chaturanga Dandasana (Four-Limb Staff Pose)
Lie on the floor facing down with your hands beside your chest, palms flat. Spread your fingers wide. Allow your arms to touch the sides of your body throughout the pose. Curl your toes under and make your legs strong. While exhaling, press the entire circumference of the palms of your hands into the floor to lift your body. Do not press up to lock the elbows, but keep the arms bent. Only your hands and feet are in contact with the floor. Tuck your tailbone. Let there be a straight line running from the chin, to the sternum, to the pubic bone. Soften your gaze; quiet your hearing; relax your face, jaw, and throat. Breathe evenly and comfortably throughout the pose. Hold for 15 seconds and work toward holding the pose for one minute. To come out of the pose, exhale as you lower your body onto the floor.



9. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
Lie on the floor, face down. Place your hands, palms down, fingers spread, under your shoulders. Inhale your head and chest from the floor. Push up into the pose so that only your hands and the tops of your feet are touching the floor. Lift your sternum, roll the top of your arms outward, and rotate your pelvis back. Release your shoulders away from your ears. Descend your shoulder blades toward your hips. Activate your arm muscles and the front of your thighs.

Feel the energy coming up the front of your body from the front of your toes, up your legs; up the front of your pelvis; up the front of your torso; over your shoulders. Feel the energy continue over your shoulders, down your back, buttocks, legs, and out the bottom of your feet. Keep your feet parallel to each other.
Throughout the pose breathe through your nostrils, comfortably. Relax your eyes, ears, throat, and neck.
To come out of the pose, exhale your body back to the floor.



10. Setu Bandasana (Bridge Pose)
Lie on your back on a firm surface. Bend your knees and place your feet flat on the floor, close to your body, hip-distance apart, and parallel to each other. Place your arms alongside your body, palms down. Exhale and rotate your pelvis back, pushing the small of your back into the floor. Inhale and lift your back off the floor, vertebra by vertebra, beginning with your tailbone. Keep your knees hip distance apart, activate the muscles at your tailbone, and your chest and hips lifted. Visualize a straight line running from your chin, to your sternum, to your pubic bone. Soften your gaze; quiet your hearing; relax your jaw and throat. Breathe evenly and comfortably throughout the pose. Hold the pose for 15 - 30 seconds, not working into discomfort.
To come out of the pose, resist with your pubic bone and activate the muscles at your tailbone as your spine comes down to the floor, vertebra by vertebra, beginning with your upper back. As you come down, stretch your spine toward your heels.



11. Jathara Parivartanasana (Revolved Abdominal Pose)
Lie on your back on the floor with your arms outstretched from your shoulders, like the letter T, palms facing the ceiling. Let there be a straight line running from your chin, to your sternum, to your pubic bone. Bend your knees and place your feet flat on the floor. Lift your hips off the floor and swing them to the left. Place them on the floor there. Take your knees toward your chest and drop them toward the floor on the right side of your body. Inhaling, lengthen your spine. Exhale both shoulders toward the floor. Soften your gaze; quiet your hearing; relax your jaw. Hold the spinal twist for three complete breaths. Lift your legs off the floor and place your feet back down to center your hips on the floor. Repeat everything to the other side. Breathe evenly and comfortably through your nose.



12. Supta Padangusthasana (Supine Big Toe Pose)
Lie down on your back on a firm surface. Visualize a straight line running from your chin, to your sternum, to your pubic bone. Lift your right foot from the floor and grab either your thigh of your shin. Keep your hips even throughout the pose. Relax your pelvis back. Inhale and stretch your legs. Exhale and fold a little longer. Continue to synchronize the breathing and stretching action. Keep the back of your knees filled out and your shoulders dropped away from your ears and on the floor. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. Lower your right leg to the floor and repeat the same action with the left leg.



13. Dandasana (Staff Pose)
Just as Tadasana is the foundation for standing poses, Dandasana is the foundation for seated poses. Sit on a firm surface with your legs extended straight out in front of you. Stretch from your inner groins, down your legs, to your inner heels. Press your metatarsals, away from you. Open the back of your knees by pressing the back of your thighs toward the floor. Sit to the front of your sitting bones. Place your hands on the floor beside your hips and traction them toward the wall behind you.

Lengthen your spine along your legs. Try not to round the vertebrae but flatten them out. As you hold Dandasana, feel your legs and sitting bones grounding into the floor. From your sacrum, feel your spine lengthening and extending upward. Soften your throat and neck, and feel your head softly lifting off the top of your spine. Breathe comfortably and smoothly through your nose. Keep your eyes, jaw, and hearing relaxed.



14. Paripurna Navasana (Full Boat Pose)
Begin in Dandasana. Bend your knees so that your feet are flat on the floor, facing forward. Lift your arms so that they extend straight in front of you, shoulder-distance apart, palms facing each other. Lean back to balance on your sitting bones, throughout the pose. Lift your feet off the floor and extend your legs straight in front of you, keeping them in contact with each other.

Release your shoulders away from your ears. Keep your chest lifted and a forward rotation of your pelvis. Breathe smoothly and comfortably through your nose. Relax all of your facial muscles, neck, and throat. If you need assistance in the pose, support your legs with your hands.

To come out of the pose, bend your knees, placing your feet flat on the floor. Extend your legs on the floor in front of you and relax your arms at your sides. Return to Dandasana.



15. Baddha Konasana (Bound Angle Pose)
Sit on the floor with your legs stretched out straight in front of you in Dandasana. Elevate your sitting bones so that your spine is straight and lifted. Bend the right leg so that the knee is toward the ceiling and the foot is flat on the floor . Keeping a tight fold in the knee and drop it out to the right. Repeat with the left leg so that the soles of the feet are pressing against each other. Clasp the hands around the toes. Slowly shift your flat spine forward over the toes. Keep constant pressure of the heels into each other. Keep stretching your knees out laterally, to the sides, not down toward the floor to increase the stretch. Soften the gaze, quiet the hearing. Breathe evenly and comfortably through your nose.



16. Plank
On the floor, be on your hands and knees in a table position. Separate your fingers. Take the weight toward your thumbs and index fingers, away from the pinkie side of your hands, and press the entire circumference of your palms into the floor. Activate your biceps and stretch your inner arms away from your wrists, straightening your arms. Extend your legs back. Keep your legs together, curl your toes under, activate your quadriceps, and push your heels toward the wall behind you to stretch through the back of your legs. Lift your chest toward your spine and broaden your shoulders. Lengthen the back of your neck. Imagine a straight line running from your chin, to your sternum, to your pubic bone in a push-up position. Soften your gaze; quiet your hearing; relax your jaw and throat. Breathe evenly and comfortably through your nose. Hold the pose as long as you comfortably can.

To come out of the pose, place your knees onto the floor and rest in Child's Pose (sit on your heels, and fold your body over your thighs, resting your forehead on the floor, arms resting alongside your body).



17. Lunge
Come onto your hands and knees. Step your left foot forward, on the floor, inside your left hand. Press your left knee forward, keeping it directly over your left foot. Press it slightly out to the side, keeping the inside of your left foot firmly planted on the floor.

Your right leg is extended behind you with your right knee on the floor. Walk your right knee farther back on the floor to increase the stretch of your right groin and quadriceps (front of thigh). Curl under the toes of your right foot and press your right heel away from you to stretch your right calf.

Rotate your upper arms outward and open your chest, bringing it forward. Elongate the back of your neck and keep your head in a neutral position. Tuck your tailbone to lengthen your spine.

For a variation, lift your right knee off the floor and completely fill out the back of the knee. To do so, you might have to lift your hips a little higher from the floor. The action is to sink your hips, lift your knee, and stretch your heel back. Remember to lengthen your lower back.

Reverse the position of the legs. Throughout the pose, breathe comfortably and smoothly through your nose. Relax your eyes, jaw, neck.



18. Cat-Cow
Come onto your hands and knees. Imagine a straight line running from your chin, to your sternum, to your pubic bone. Come into the Table Pose by placing your hands directly under your shoulders and placing your knees directly under your hips. Spread your fingers. Press the entire circumference of your palms evenly into the floor. Elongate your spine from the top of your spine to your tailbone. Look at the floor between your hands. On an exhalation, move into the Cat Pose by tucking your tailbone, dropping your head, and press the middle of your spine up toward the ceiling. Bring your navel in toward your spine. On an inhalation, move into the Cow Pose by lifting your sitting bones and looking forward on the floor.

Continue to flow between the Cat Pose and the Cow Pose, synchronizing the movements with your breath. Do not hold your breath. Move at any pace that is comfortable and repeat as many times as you wish. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose.



19. Vajrasana (Thunder Bolt Pose)
In Table Top position, on your hands and knees, keep your legs together as you sit on your heels. Keep your feet parallel to each other, stretching through your inner feet and keeping your inner ankles together. Keep your toes parallel to each other and stretch them toward the wall behind you. Relax with your hands on your thighs. Hold your spine in a neutral position, without rounding or arching your back.



20. Bharadvajasana (Seated Side Twist)
Sit in Vajrasana. Slide partly off your heels to the left so that your left buttock is on the floor and your right buttock is on your left foot. Let the top of your left foot rest on the arch of your right foot. Place your left hand on the floor to the side and a little behind your left hip. Place your right hand on the outside of your left thigh.

Inhale and lengthen your spine upward. Exhale and twist to the left, keeping the extension of your spine. Repeat the actions with another inhalation and exhalation.

Throughout the pose, keep your shoulders down and relaxed. Keep your eyes, jaw, throat, and neck muscles relaxed. Breathe comfortably through your nose. Repeat to the right side.



21. Bhujangasana (Cobra Pose)
Lie face down on the floor with your forehead on the floor. Stretch your legs and feet straight back. Place your hands on the floor slightly ahead of your shoulders, fingers spread wide. Tighten the muscles at your tailbone and the front of your thighs and keep them active throughout the pose. Without using the strength of your arms, use your back muscles to take your upper body off the floor, vertebra by vertebra. First your head, then your shoulders and chest come off of the floor. Next, engage the strength of your arms and traction your hands toward the wall behind you as more of your upper body comes off of the floor. Keep your elbows slightly bent and hugging the sides of your body. Feel your abdomen stretching forward on the floor and your spine elongating, from the top of the spine at the back of the neck to the tailbone. Look forward. Keep your shoulders low.

If this pose bothers your back, either take your hands forward more on the floor or place your elbows on the floor, shoulder-distance apart and a little ahead of your shoulders. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. To come out of the pose, continue to traction your hands toward the wall behind you as your body, vertebra by vertebra, comes to the floor, ending with your forehead on the floor.




*Sun Salutation This is a flowing combination of some of the asanas you have just reviewed. After the explanation of the Sun Salutation you will find each asana explained again in the order they come within the Sun Salutaion.*

22. Sun Salutation
A great overall muscle toner, Chakra balancer and mind healing exercise, the Sun Salutation has been done for centuries to honor the sun, as well as to discover the higher power, the greatest potential and the most honored place within yourself.

Stand in Tadasana, take a deep breath, clasp thumbs in front of you and raise arms in front of you over head. Arch back from the waist. Now, fold over at the waist as you exhale, placing palms on the floor, Uttanasana, step your right leg back into Lunge, step your left leg back to Plank, come into Bhujangasana, flow into Adho Mukha Svanasana, step your right foot forward to Lunge, left foot forward for Uttanasana, inhale up to Tadasana. Repeat, stepping your left leg back into Lunge.

Sun Salutation broken down into each asana:



Tadasana (Mountain Pose)
Stand with the feet together. Extend your toes; don't grip the floor or mat. Balance evenly on the front and the back and the sides of the feet. Be active in the thighs to lift the knees. Do not push the knees back. Rotate the pelvis back to take tailbone toward the floor. Feel the spine lengthen out of the sacrum, stretching each vertebra away from the vertebra below it. Lift the sternum. The shoulders stay relaxed and down. Rotate the upper arms outward. The palms of the hands face the thighs. As the neck stretches upward, keep the neck, throat, and jaw relaxed. The chin is parallel to the floor. Visualize a straight line running from your chin, to your sternum, to your pubic bone. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose.



Lunge
Come onto your hands and knees. Step your left foot forward, on the floor, inside your left hand. Press your left knee forward, keeping it directly over your left foot. Press it slightly out to the side, keeping the inside of your left foot firmly planted on the floor.

Your right leg is extended behind you with your right knee on the floor. Walk your right knee farther back on the floor to increase the stretch of your right groin and quadriceps (front of thigh). Curl under the toes of your right foot and press your right heel away from you to stretch your right calf.

Rotate your upper arms outward and open your chest, bringing it forward. Elongate the back of your neck and keep your head in a neutral position. Tuck your tailbone to lengthen your spine.

For a variation, lift your right knee off the floor and completely fill out the back of the knee. To do so, you might have to lift your hips a little higher from the floor. The action is to sink your hips, lift your knee, and stretch your heel back. Remember to lengthen your lower back.

Reverse the position of the legs. Throughout the pose, breathe comfortably and smoothly through your nose. Relax your eyes, jaw, neck, and hearing.



Plank
On a firm surface, be on your hands and knees in a table position. Separate your fingers, middle fingers pointing straight ahead. Take the weight toward your thumbs and index fingers, away from the pinkie side of your hands, and press the entire circumference of your palms into the floor. Activate your biceps and stretch your arms away from your wrists. Extend your legs back. Keep your legs together, curl your toes under, activate your quadriceps, and push your heels toward the wall behind you to stretch through the back of your legs. Lift your chest toward your spine and broaden your shoulders. Lengthen the back of your neck. Imagine a straight line running from your chin, to your sternum, to your pubic bone. Soften your gaze; quiet your hearing; relax your jaw and throat. Breathe evenly and comfortably through your nose. Hold the pose as long as you comfortably can.



To come out of the pose, place your knees onto the floor, one at a time, and rest in Child's Pose (sit on your heels, and fold your body over your thighs, resting your forehead on the floor, arms resting alongside your body).



Bhujangasana (Cobra Pose)
Lie face down on the floor with your forehead on the floor. Stretch your legs and feet straight back. Place your hands on the floor slightly ahead of your shoulders, fingers spread wide. Tighten the muscles at your tailbone and the front of your thighs and keep them active throughout the pose. Without using the strength of your arms, use your back muscles to take your upper body off the floor, vertebra by vertebra. First your head, then your shoulders and chest come off of the floor. Next, engage the strength of your arms and traction your hands toward the wall behind you as more of your upper body comes off of the floor. Keep your elbows slightly bent and hugging the sides of your body. Feel your abdomen stretching forward on the floor and your spine elongating, from the top of the spine at the back of the neck to the tailbone. Look forward. Keep your shoulders low.

If this pose bothers your back, either take your hands forward more on the floor or place your elbows on the floor, shoulder-distance apart and a little ahead of your shoulders. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. To come out of the pose, continue to traction your hands toward the wall behind you as your body, vertebra by vertebra, comes to the floor, ending with your forehead on the floor.



Adho Mukha Svanasana (Downward Facing Dog Pose)
Come onto your hands and knees, hands shoulder-distance apart with fingers spread wide and knees hip-distance apart. Curl your toes under so that you are on the bottom of your toes.

Lift your knees off the floor; straighten your legs. Press into the floor with the entire circumference of your palms. Press your index fingers and thumbs into the floor, taking the weight away from the pinkie edge of your hands. As your hands press into the floor, lengthen your arms away from your wrists. Rotate your pelvis forward to lift your sitting bones away from your heels. Lift your hips high into the air, stretching them away from your waist and toward the wall behind you. Press your heels downward while lifting the arches of your feet. Release your head down.

If you experience too much stretch in the back of your legs, or your vertebrae poke out, elevate your hands onto a chair or countertop and/or lift your heels higher from the floor. Soften your gaze, quiet your hearing. Breathe evenly and comfortably through your nose. To come out of the pose, place your knees onto the floor and sit on your heels. Rest your arms comfortably at your sides.



This Yoga class is good for beginners, as well as, the advanced practitioner. The degree of difficulty comes as to how much further and how much longer you can hold a pose, work deeper, longer, even more concentrated.

This list of sequences of yoga asanas is set as an easy, effective guide for you to follow. While practicing them, emphasize the integrity of each pose, let the breath flow smoothly through your nose.

Disclaimer: This presentation of asanas is intended to complement instruction that you receive from an instructor. Some poses are inappropriate under certain medical conditions. Some poses need to be modified for correct rendering of them. Check with your instructor to learn what is appropriate for you.

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4. Elson, Barry D., Peter Hauri, and David Cunis. Physiological changes in yoga meditation. Psychophysiology, January 1977, 14:52-57.
5. Exotic India: http//www.exoticindia.com
6. Medline Research http://www.ncbi.nlm.nih.gov/pubmed
7. Murphy, M., and S. Donovan. The Physiological and Psychological Effects of Meditation: A Review of Contemporary Research with a Comprehensive Bibliography 1931-1996. 2d ed. Sausalito, Calif.: The Institute of Noetic Sciences, 1997.
8. Schell, F. J., B. Allolio, and O. W. Schonecke. Physiological and psychological effects of Hatha-Yoga exercise in healthy women. International Journal of Psychosomatics, 1994, 41(1-4):46-52.
9. Yoga International: http://www.yimag.org
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11. Yoga Movement: http://www.yogamovement.com/resources/glossary.html
12. Yogananda, Paramhansa, Autobiography of a Yogi, 1946, 1993 Reed Business Information, Inc.
13. Yoga Research and Education Center: http://www.yrec.org
14. Yogasite: www.yogasite.com
15. White, S. 2002 The background of yoga. The Kevala Center: http://www.kevala.com/yoga/background.cfm

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