Balancing-Table

November 30, 2023, 8:25 pm

Balancing Table pose, also known as Dandayamana Bharmanasana in Sanskrit, is a yoga asana that involves balancing on your hands and knees while engaging your core muscles. Here's how to do it:

1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips.

2. Engage your core muscles by drawing your navel towards your spine and keeping your spine in a neutral position.

3. Inhale and extend your right leg straight back behind you, keeping your toes pointing towards the ground. At the same time, raise your left arm straight out in front of you, keeping your bicep near your ear.

4. Focus on balancing on your left hand and right knee, while keeping your hips and shoulders parallel to the ground. Keep your gaze towards the mat, so that your neck and spine are in a neutral position.

5. Hold the pose for a few breaths, then exhale and release your right leg and left arm back to the tabletop position.

6. Repeat on the other side, extending your left leg and right arm straight out behind you.

7. Continue alternating sides for several repetitions, holding the pose for a few breaths on each side.

Some tips to keep in mind while practicing Balancing Table pose include:

- Make sure to engage your core muscles throughout the pose to maintain stability and balance.
- Keep your movements slow and controlled, focusing on maintaining balance and alignment.
- If you have wrist or knee pain, you can modify the pose by using a folded blanket or towel underneath your hands or knees for extra support.

Boat

November 30, 2023, 8:39 pm

Boat Pose, also known as Navasana in Sanskrit, is a yoga asana that strengthens the core muscles, improves balance and stability, and stretches the hamstrings. Here's how to do it:

1. Start by sitting on your mat with your knees bent and feet flat on the floor. Place your hands on the floor behind your hips, with your fingertips pointing towards your feet.

2. Lean back slightly and engage your core muscles by drawing your navel towards your spine.

3. Lift your feet off the ground, keeping your knees bent at a 90-degree angle. Your shins should be parallel to the floor.

4. Reach your arms straight out in front of you, keeping them parallel to the floor. Your palms should be facing each other.

5. Straighten your legs to a 45-degree angle, keeping your toes pointed towards the ceiling. Your body should form a V-shape.

6. Keep your chest lifted and your gaze towards your toes. Focus on keeping your core engaged and your spine lengthened.

7. Hold the pose for a few breaths, then release by lowering your feet and hands back to the mat.

Some tips to keep in mind while practicing Boat Pose include:

- If you find it difficult to straighten your legs, you can keep your knees bent or use a strap around the bottoms of your feet to help with the stretch.
- To deepen the pose, you can lift your arms higher, or straighten your legs further towards a 90-degree angle.
- If you experience any discomfort in your lower back, you can modify the pose by placing your hands underneath your thighs for extra support.

Bound-Angle

November 30, 2023, 8:42 pm

Bound Angle Pose, also known as Baddha Konasana in Sanskrit, is a yoga asana that stretches the inner thighs, groins, and hips while also stimulating the abdominal organs and improving circulation. Here's how to do it:

1. Begin by sitting on your mat with your legs extended in front of you.

2. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides. Your heels should be close to your body, and your hands can rest on your ankles or feet.

3. Use your hands to gently pull your heels towards your body, while keeping your spine long and tall. This will help you to feel a stretch in your inner thighs and groins.

4. Inhale and lengthen your spine, then exhale and gently fold forward from your hips. Use your elbows to gently press down on your thighs, encouraging them towards the floor.

5. Hold the pose for a few breaths, focusing on deepening the stretch in your inner thighs and hips.

6. To release, inhale and lift your torso back up to a seated position. Straighten your legs out in front of you.

Some tips to keep in mind while practicing Bound Angle Pose include:

- If you find it difficult to keep your knees close to the floor, you can place a folded blanket or block underneath each knee for support.
- Avoid rounding your spine or hunching your shoulders. Instead, focus on keeping your spine long and your shoulders relaxed.
- If you experience any discomfort in your knees or hips, you can modify the pose by placing a folded blanket or block underneath your sit bones for extra support.

Bow

December 4, 2023, 2:09 am

Bow Pose, also known as Dhanurasana in Sanskrit, is a yoga asana that stretches the entire front of the body while strengthening the back muscles. Here's how to do it:

1. Begin by lying on your stomach on your yoga mat with your feet hip-width apart and your arms at your sides, palms facing up.

2. Bend your knees and reach back with your hands to grab your ankles. If you can't reach your ankles, you can use a strap looped around your ankles.

3. Inhale and lift your heels up towards the ceiling, which will also lift your thighs and chest off the ground. Use the strength of your legs and arms to pull your chest and shoulders back.

4. Keep your gaze towards the front of the room, or towards the ceiling if that feels comfortable for your neck.

5. Hold the pose for several breaths, focusing on keeping your body in a gentle curve and continuing to lift your chest higher.

6. To release, exhale and gently lower your legs and chest back down to the mat.

Some tips to keep in mind while practicing Bow Pose include:

- Make sure to engage your core muscles to protect your lower back as you lift up into the pose.
- If you find it difficult to reach your ankles, you can modify the pose by using a strap or just reaching back towards your feet instead.
- Avoid tensing up your shoulders or squeezing your shoulder blades together. Instead, focus on using the strength of your arms to lift your chest up and back.
- If you experience any discomfort in your lower back, you can modify the pose by lifting one leg at a time, or by only lifting your chest and keeping your legs on the ground.

Bridge

December 4, 2023, 2:12 am

Bridge Pose, also known as Setu Bandha Sarvangasana in Sanskrit, is a yoga asana that strengthens the legs, hips, and back while also stretching the chest and neck. Here's how to do it:

1. Begin by lying on your back on your yoga mat with your knees bent and feet hip-width apart, flat on the floor. Your arms should be at your sides with your palms facing down.

2. Inhale and lift your hips up towards the ceiling, pressing into your feet and engaging your glutes and core muscles.

3. Clasp your hands together underneath your body, and roll your shoulders underneath you, interlacing your fingers and pressing your upper arms and shoulders into the mat.

4. Press into your feet and engage your legs to lift your hips higher, while keeping your chest lifted towards your chin.

5. Hold the pose for several breaths, focusing on lengthening your spine and continuing to lift your hips higher.

6. To release, exhale and gently lower your hips back down to the mat.

Some tips to keep in mind while practicing Bridge Pose include:

- Make sure to engage your core muscles to protect your lower back as you lift up into the pose.
- If you find it difficult to clasp your hands together underneath your body, you can keep your arms at your sides or place a block underneath your sacrum for extra support.
- Avoid tensing up your neck or squeezing your glutes too tightly. Instead, focus on using the strength of your legs and core to lift your hips higher.
- To deepen the pose, you can lift one leg up towards the ceiling, or place a block between your thighs to engage your inner thighs.

Camel

December 4, 2023, 2:17 am

Camel Pose, also known as Ustrasana in Sanskrit, is a yoga asana that stretches the entire front of the body while strengthening the back and core muscles. Here's how to do it:

1. Begin by kneeling on your yoga mat with your knees hip-width apart and your hands on your lower back, fingers pointing down towards your buttocks.

2. Inhale and lift your chest up towards the ceiling, drawing your shoulders back and keeping your neck long.

3. Exhale and begin to lean back, sliding your hands down your thighs towards your knees or ankles.

4. If it feels comfortable for your neck, you can drop your head back and gaze towards the ceiling.

5. Hold the pose for several breaths, focusing on opening up your chest and hips while engaging your core muscles to protect your lower back.

6. To release, slowly bring your hands back to your lower back and inhale to lift your chest back up to a kneeling position.

Some tips to keep in mind while practicing Camel Pose include:

- Make sure to engage your core muscles to protect your lower back as you lean back into the pose.
- If you have any neck or lower back issues, you can modify the pose by keeping your head lifted or placing your hands on your hips instead of your lower back.
- Avoid tensing up your shoulders or collapsing your chest. Instead, focus on opening up your chest and drawing your shoulder blades down and back.
- If you find it difficult to reach your ankles, you can modify the pose by placing a block between your heels or holding onto the sides of your mat.

Cat

December 4, 2023, 2:22 am

Cat Pose, also known as Marjariasana in Sanskrit, is a yoga asana that helps to stretch and release tension in the spine, neck, and shoulders. Here's how to do it:

1. Begin by coming onto your hands and knees on your yoga mat. Your wrists should be directly beneath your shoulders, and your knees should be directly beneath your hips.

2. Inhale and lift your tailbone up towards the ceiling, arching your back and lowering your belly towards the ground.

3. As you exhale, round your spine, tucking your chin towards your chest and drawing your navel towards your spine.

4. Continue moving through these two positions, inhaling to arch your back and exhaling to round your spine, for several breaths.

5. Focus on moving smoothly and fluidly, and imagine that you are lengthening and stretching your spine with each movement.

6. To release, come back to a neutral tabletop position on your hands and knees.

Some tips to keep in mind while practicing Cat Pose include:

7. Make sure to keep your wrists directly beneath your shoulders and your knees directly beneath your hips throughout the pose.
8. Avoid collapsing your shoulders or hunching your upper back. Instead, focus on lengthening your spine and drawing your shoulder blades down and away from your ears.
9. If you have any neck issues, you can modify the pose by keeping your neck neutral and looking straight down instead of tucking your chin towards your chest.
10. You can also add some movement to the pose by incorporating gentle hip circles or side-to-side movements with your torso.

Chair

December 4, 2023, 2:28 am

Chair Pose, also known as Utkatasana in Sanskrit, is a yoga asana that strengthens the legs, core, and back muscles. Here's how to do it:

1. Begin by standing with your feet hip-width apart on your yoga mat.

2. Inhale and raise your arms overhead, keeping your palms facing each other.

3. Exhale and bend your knees, as if you are sitting back into a chair. Keep your knees over your ankles, and shift your weight into your heels.

4. Engage your core muscles and lengthen your spine, lifting your chest up towards the ceiling.

5. Hold the pose for several breaths, focusing on keeping your weight evenly distributed between your feet and your shoulders relaxed.

6. To release, inhale and straighten your legs to stand back up, lowering your arms down to your sides.

Some tips to keep in mind while practicing Chair Pose include:

- Keep your knees aligned over your ankles and avoid letting them collapse inward.
- Engage your core muscles to protect your lower back and keep your spine long.
- If you have any knee issues, you can modify the pose by bending your knees less deeply or placing a block between your thighs.
- For an extra challenge, you can try lifting your heels off the ground and balancing on the balls of your feet in the pose.

Chaturanga

December 4, 2023, 2:34 am

Chaturanga Dandasana, also known as Four-Limbed Staff Pose, is a challenging yoga asana that strengthens the arms, shoulders, and core muscles. Here's how to do it:

1. Begin in plank pose, with your wrists directly beneath your shoulders and your feet hip-width apart.

2. As you exhale, bend your elbows and lower your body towards the ground, keeping your elbows close to your ribs.

3. Keep your shoulders lifted and your core engaged to protect your lower back.

4. Lower yourself until your upper arms are parallel to the ground, and hold the pose for a few breaths.

5. To release, inhale and straighten your arms to return to plank pose.

Some tips to keep in mind while practicing Chaturanga Dandasana include:

- Keep your body in a straight line from your head to your heels, and avoid dropping your hips or lifting your buttocks.
- Avoid letting your elbows splay out to the sides - instead, keep them close to your body throughout the pose.
- If you're new to the pose or find it challenging, you can modify it by lowering your knees to the ground before lowering your upper body towards the ground.
- Make sure to engage your core muscles throughout the pose to protect your lower back.

Childs

December 4, 2023, 7:54 am

Child's Pose, also known as Balasana in Sanskrit, is a gentle yoga asana that can help to release tension in the back, neck, and shoulders. Here's how to do it:

1. Begin by coming onto your hands and knees on your yoga mat. Your wrists should be directly beneath your shoulders, and your knees should be directly beneath your hips.

2. Lower your hips back towards your heels, and reach your arms forward, resting your forehead on the ground.

3. Keep your arms active, with your palms facing down and your fingers spread wide.

4. Breathe deeply and hold the pose for several breaths, allowing your body to relax and release tension.

5. To release, slowly lift your torso back up to a seated position.

Some tips to keep in mind while practicing Child's Pose include:

- If you have knee issues, you can modify the pose by placing a folded blanket or towel under your knees for extra support.
- Focus on breathing deeply into your back and allowing your spine to lengthen and release tension.
- You can also vary the arm position in the pose by bringing your arms back along your sides or placing them alongside your body with your palms facing up.
- If you have any neck issues, you can modify the pose by placing a folded blanket or towel under your forehead for extra support.

Cobra

December 4, 2023, 2:02 pm

Cobra Pose, also known as Bhujangasana in Sanskrit, is a yoga asana that strengthens the back, arms, and shoulders, while also stretching the chest and abdomen. Here's how to do it:

1. Begin by lying on your stomach on your yoga mat, with your legs straight and your feet together.

2. Place your hands on the ground, beneath your shoulders, with your fingers pointing forward.

3. As you inhale, press into your hands and lift your head, chest, and upper abdomen off the ground.

4. Keep your elbows close to your body, and engage your back muscles to lift your torso higher.

5. Hold the pose for several breaths, focusing on lengthening your spine and stretching your chest and abdomen.

6. To release, exhale and slowly lower your torso back down to the ground.

Some tips to keep in mind while practicing Cobra Pose include:

- Avoid pushing yourself too far in the pose, and only lift your torso as far as feels comfortable for your body.
- Keep your shoulders relaxed and away from your ears, and avoid tensing your neck muscles.
- To deepen the stretch in your chest, you can bring your hands closer to your body, or lift your elbows slightly off the ground.
- If you have any lower back issues, you can modify the pose by keeping your hands on the ground and only lifting your head and chest slightly off the ground.

Cow

December 4, 2023, 2:46 pm

Cow Pose, also known as Bitilasana in Sanskrit, is a gentle yoga asana that stretches the spine and opens up the chest. Here's how to do it:

1. Begin by coming onto your hands and knees on your yoga mat. Your wrists should be directly beneath your shoulders, and your knees should be directly beneath your hips.

2. As you inhale, lift your tailbone and head towards the ceiling, arching your back and allowing your belly to sink towards the ground.

3. Keep your shoulders relaxed, and gaze up towards the ceiling.

4. Hold the pose for several breaths, feeling the stretch in your spine and chest.

5. To release, exhale and come back to a neutral tabletop position.

Some tips to keep in mind while practicing Cow Pose include:

- Move slowly and smoothly, and avoid forcing your body into the pose.
- Focus on lengthening your spine and creating space between each vertebra.
- You can vary the arm position in the pose by bringing your hands together in prayer position at your chest, or stretching your arms forward along the ground.
- If you have any wrist issues, you can modify the pose by coming onto your forearms instead of your hands.

Cow-Face

December 4, 2023, 3:12 pm

Cow Face Pose, also known as Gomukhasana in Sanskrit, is a yoga asana that stretches the hips, thighs, shoulders, and chest. Here's how to do it:

1. Begin by sitting cross-legged on your yoga mat.

2. Take your right arm up towards the ceiling, and bend it at the elbow, bringing your hand down towards your upper back.

3. Take your left arm behind your back, and bend it at the elbow, bringing your hand up towards your shoulder blades.

4. Reach your right hand behind your back, and try to clasp your fingers with your left hand.

5. If you can't reach your fingers, you can use a strap or towel to hold onto instead.

6. Gently draw your elbows towards each other, feeling the stretch in your shoulders and chest.

7. If you want to go deeper into the pose, you can lean forward slightly and fold over your legs, stretching your hips and thighs.

8. Hold the pose for several breaths, and then release the arms and come back to a seated position.

9. Repeat on the other side, switching the position of your arms.

Some tips to keep in mind while practicing Cow Face Pose include:

- Move slowly and carefully, and avoid forcing your body into the pose.
- Focus on breathing deeply into the stretch, and allow your body to relax and release tension.
- If you have any shoulder or wrist issues, you can modify the pose by using a strap or towel to hold onto instead of clasping your hands together.
- You can also modify the leg position by placing a blanket or block under your hips for extra support.

Crescent-Lunge

December 4, 2023, 3:21 pm

Crescent Lunge, also known as High Lunge or Ashta Chandrasana in Sanskrit, is a standing yoga pose that strengthens the legs, stretches the hip flexors, and opens up the chest. Here's how to do it:

1. Begin by standing at the front of your mat in Mountain Pose, with your feet together and your hands at your sides.

2. Step your left foot back about 3-4 feet, and turn your left toes out at a 45-degree angle.

3. Bend your right knee, keeping it directly over your ankle, and lift your arms up towards the ceiling, bringing your palms together in prayer position.

4. Engage your core muscles, and lift your chest towards the ceiling, keeping your shoulders relaxed.

5. If you want to go deeper into the pose, you can lean forward slightly, bringing your torso parallel to the ground.

6. Hold the pose for several breaths, feeling the stretch in your hip flexors and the strength in your legs.

7. To release, exhale and bring your hands back down to the mat, and step your left foot forward to meet your right foot.

8. Repeat on the other side, stepping your right foot back this time.

Some tips to keep in mind while practicing Crescent Lunge include:

- Move slowly and smoothly, and avoid forcing your body into the pose.
- Focus on keeping your hips level and squared towards the front of the mat.
- Keep your back leg strong and engaged, with your heel lifted off the ground.
- You can modify the pose by placing your hands on your hips instead of reaching them up towards the ceiling.
- If you have any knee or hip issues, you can modify the pose by placing a blanket or block under your back foot for extra support.

Dancer

December 4, 2023, 6:09 pm

Dancer Pose, also known as Natarajasana in Sanskrit, is a beautiful yoga asana that helps improve balance, flexibility, and strength. Here's how to do it:

1. Begin by standing at the front of your mat in Mountain Pose, with your feet together and your arms at your sides.

2. Shift your weight onto your left foot, and bend your right knee, bringing your heel towards your right buttock.

3. Reach your right hand back, and grasp your right ankle from the inside, using your thumb to hold onto the top of your foot.

4. Extend your left arm up towards the ceiling, and lift your right foot off the ground, kicking it back behind you.

5. As you kick your foot back, begin to lean forward, keeping your left arm extended and your gaze focused on a point in front of you.

6. Lift your right foot higher, and allow your body to curve gently back, feeling the stretch in your chest and the strength in your standing leg.

7. Hold the pose for several breaths, and then release your right foot back down to the ground.

8. Repeat on the other side, standing on your right foot and kicking your left foot back.

Some tips to keep in mind while practicing Dancer Pose include:

- Move slowly and mindfully, and avoid forcing your body into the pose.
- Focus on keeping your standing leg strong and engaged, and avoid locking your knee.
- Use your breath to help you find balance and stability in the pose.
- If you have any shoulder or neck issues, you can modify the pose by keeping your left hand on your hip instead of extending it up towards the ceiling.
- You can also use a strap to help you reach your foot if you are unable to grasp it with your hand.

Dolphin

December 4, 2023, 6:41 pm

Dolphin Pose is a variation of Downward-Facing Dog that strengthens the arms, shoulders, and core muscles. Here's how to do it:

1. Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

2. Lower your forearms to the mat, keeping your elbows directly under your shoulders.

3. Interlace your fingers, and press your palms and forearms into the mat.

4. Tuck your toes under, and lift your hips up and back, coming into an inverted "V" shape.

5. Walk your feet in towards your hands, until your shoulders are directly over your elbows.

6. Press firmly into your forearms and hands, and lift your shoulders away from your ears.

7. Engage your core muscles, and press your hips up towards the ceiling.

8. Hold the pose for several breaths, feeling the stretch in your shoulders and the strength in your arms.

9. To release, gently lower your knees back down to the mat.

Some tips to keep in mind while practicing Dolphin Pose include:

- Move slowly and mindfully, and avoid forcing your body into the pose.
- Keep your elbows shoulder-width apart, and your forearms parallel to each other.
- Focus on keeping your shoulder blades down your back, and avoid letting them scrunch up towards your neck.
- Keep your neck and head relaxed, and avoid looking up towards the ceiling.
- If you have any wrist issues, you can modify the pose by coming onto your fists or using blocks under your hands for extra support.

Downward-facing Dog

December 5, 2023, 3:14 am

Downward-Facing Dog, also known as Adho Mukha Svanasana in Sanskrit, is a classic yoga pose that stretches the hamstrings, calves, and spine while strengthening the arms and shoulders. Here's how to do it:

1. Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

2. Spread your fingers wide, and press your palms into the mat.

3. Tuck your toes under, and lift your hips up and back, coming into an inverted "V" shape.

4. Keep your knees bent at first, and focus on lengthening your spine and pressing your heels towards the mat.

5. Try to bring your ears between your biceps and gaze towards your belly button.

6. Press your hands and fingers firmly into the mat, and engage your core muscles.

7. If you feel comfortable, begin to straighten your legs, but keep a slight bend in your knees if you need to.

8. Press your hips up towards the ceiling, and keep your head and neck relaxed.

9. Hold the pose for several breaths, and then release by lowering your knees back down to the mat.

Some tips to keep in mind while practicing Downward-Facing Dog include:

- Move slowly and mindfully, and avoid forcing your body into the pose.
- Keep your hands shoulder-width apart, and your feet hip-width apart.
- Press your fingers into the mat, and avoid letting your wrists collapse.
- Keep your neck and head relaxed, and avoid looking up towards the ceiling.
- If you have any shoulder or wrist issues, you can modify the pose by coming onto your fists or using blocks under your hands for extra support.

Eagle

December 5, 2023, 3:25 am

Eagle Pose, also known as Garudasana in Sanskrit, is a yoga posture that involves balancing on one leg while wrapping the opposite leg and arm around it. It helps to improve balance, focus, and concentration, while also stretching the shoulders, upper back, hips, and thighs. Here's how to do it:

1. Begin in a standing position with your feet hip-width apart.

2. Lift your right leg and cross it over your left thigh, wrapping your right foot behind your left calf.

3. Bend your left knee slightly, and engage your core muscles.

4. Cross your left arm over your right arm at the elbow, and bring your palms to touch.

5. Lift your elbows up towards shoulder height, and draw your shoulder blades down your back.

6. Hold the pose for several breaths, feeling the stretch in your shoulders, upper back, hips, and thighs.

7. To release, slowly unwind your arms and legs, and return to a standing position.

8. Repeat the pose on the other side, crossing your left leg over your right thigh and wrapping your left arm behind your right arm.

Some tips to keep in mind while practicing Eagle Pose include:

- Keep your gaze steady and focused on a point in front of you to help with balance.
- Keep your standing leg strong and rooted into the mat.
- If you have any knee or ankle issues, you can modify the pose by wrapping your foot around your ankle instead of your calf.
- If you have any shoulder issues, you can modify the pose by bringing your hands to opposite shoulders instead of wrapping your arms around each other.

Easy

December 5, 2023, 3:32 am

Easy Pose, also known as Sukhasana in Sanskrit, is a simple seated posture that is commonly used for meditation, pranayama (breathing exercises), and relaxation. It helps to improve posture, calm the mind, and relieve stress and tension in the body. Here's how to do it:

1. Sit on the floor with your legs crossed, and your hands resting on your knees or thighs.

2. Rest your palms face-down or face-up on your knees, depending on what feels comfortable.

3. Make sure that your spine is straight, and that your shoulders are relaxed and away from your ears.

4. If you find it difficult to sit comfortably on the floor, you can sit on a cushion or folded blanket to raise your hips.

5. Close your eyes, and take several deep breaths, feeling the breath moving in and out of your body.

6. Focus your attention on your breath, and let your thoughts and distractions fade away.

7. Hold the pose for several minutes, or as long as you like.

8. To release the pose, gently open your eyes and come back to a seated position.

Some tips to keep in mind while practicing Easy Pose include:

- Make sure that your hips are higher than your knees, to help keep your spine straight and comfortable.
- If you experience discomfort in your knees, you can place a cushion or folded blanket under them for support.
- If you find it difficult to sit on the floor, you can practice the pose in a chair with your feet flat on the floor.
- If you have any lower back issues, you can place a cushion or folded blanket under your sit bones for support.
- Remember to keep your breath slow and steady, and try to remain calm and focused throughout the practice.

Extended-Side-Angle

December 5, 2023, 3:36 am

Extended Side Angle Pose, also known as Utthita Parsvakonasana in Sanskrit, is a standing pose that strengthens and stretches the legs, hips, spine, and arms, while also opening the chest and shoulders. Here's how to do it:

1. Begin in Mountain Pose (Tadasana), standing at the front of your mat with your feet hip-distance apart and your arms by your sides.

2. Step your left foot back about 3-4 feet, turning it out to a 45-degree angle, and ground the outer edge of your left foot into the mat.

3. Bend your right knee, bringing your thigh parallel to the floor, and align your right knee over your ankle.

4. Extend your arms out to shoulder height, and reach your right arm forward, placing it on the floor or a block beside your right foot.

5. Lift your left arm up towards the ceiling, and bring it over your left ear, keeping your left shoulder stacked over your right shoulder.

6. Engage your core muscles, and press into your feet to lift your torso up and open your chest towards the ceiling.

7. Keep your gaze focused on your top hand, and hold the pose for several breaths.

8. To release the pose, exhale as you bring your left hand back down to the floor, and step your left foot forward to return to Mountain Pose.

9. Repeat the pose on the other side, stepping your right foot back and extending your left arm forward.

Some tips to keep in mind while practicing Extended Side Angle Pose include:

- Keep your back leg strong and active, pressing the outer edge of your foot into the mat.
- Keep your front knee aligned over your ankle, and avoid letting it collapse inward.
- If you have any knee issues, you can modify the pose by keeping your front knee bent less deeply.
- If you have any neck issues, you can modify the pose by looking straight ahead instead of up at your top hand.
- Keep your breath slow and steady, and try to remain calm and focused throughout the practice.

Goddess

December 5, 2023, 3:41 am

Goddess Pose, or Utkata Konasana in Sanskrit, is a grounding yoga posture that strengthens and opens the hips, inner thighs, and pelvic floor muscles while also building strength in the legs and core. Here's how to do it:

1. Start in a standing position at the top of your mat with your feet wider than hip-width apart, and turn your toes out at a 45-degree angle. Your knees should be in line with your toes.

2. Bend your knees deeply, and lower your hips down towards the floor. Keep your spine long and your chest lifted.

3. Bring your arms up to shoulder height, and then bend your elbows to a 90-degree angle, with your palms facing forward.

4. Keeping your knees bent, press your thighs outwards and engage your glutes and core muscles.

5. Hold the pose for several deep breaths, and then release the pose by straightening your legs and bringing your arms back down to your sides.

6. Repeat the pose for several rounds, holding for 5-10 breaths at a time.

Some tips to keep in mind while practicing Goddess Pose include:

- Keep your knees tracking over your toes, and don't let them collapse inwards.
- Engage your core muscles to protect your lower back and keep your spine long.
- Keep your chest lifted and your shoulders relaxed.
- If you have trouble balancing, you can place a block or a folded blanket under each heel to help stabilize your stance.
- Breathe deeply and evenly, and try to hold the pose for at least 5-10 breaths.

Half-Moon

December 5, 2023, 5:36 pm

Half Moon Pose, or Ardha Chandrasana in Sanskrit, is a balancing yoga posture that strengthens the legs, core, and spine while stretching the hips, hamstrings, and inner thighs. Here's how to do it:

1. Begin in a standing position at the top of your mat, and step your left foot back about 3-4 feet. Your feet should be about hip-width apart, with your front foot pointing straight ahead and your back foot turned out at a 45-degree angle.

2. Place your left hand on your left hip, and extend your right arm up towards the ceiling.

3. Begin to shift your weight into your front foot, and lift your left leg off the ground, coming onto the ball of your left foot.

4. Start to hinge forward from your hips, extending your right arm forward and reaching your left leg back behind you.

5. Keep your right hand on the floor or on a block, and stack your left hip on top of your right hip. Your left leg should be straight and strong, and your left foot should be flexed.

6. Lengthen through your spine, reaching the crown of your head forward, and gaze up towards your top hand.

7. Hold the pose for several deep breaths, and then slowly release and come back up to standing. Repeat the pose on the other side.

Some tips to keep in mind while practicing Half Moon Pose include:

- Keep your standing leg straight and strong, and press firmly into the floor with your foot.
- Engage your core muscles to help maintain your balance.
- Use a block under your bottom hand if you have trouble reaching the floor.
- Don't forget to breathe deeply and evenly throughout the pose.
- If you have neck or shoulder issues, keep your gaze down towards the floor rather than looking up towards your top hand.

Happy-Baby

December 5, 2023, 5:45 pm

Happy Baby, or Ananda Balasana in Sanskrit, is a yoga posture that helps to release tension in the hips and lower back while stretching the inner thighs and groin. Here's how to do it:

1. Lie on your back on your yoga mat and draw your knees towards your chest.

2. Bring your hands to the inside edges of your feet, and open your knees wider than your torso.

3. Use your hands to gently pull your feet down towards the floor, keeping your ankles stacked over your knees.

4. Press your tailbone down towards the floor, lengthening your lower back and stretching your hips.

5. Stay here and breathe deeply for several breaths, feeling the stretch in your hips and groin.

6. For a deeper stretch, you can gently rock side to side, or straighten one leg at a time, holding onto the opposite foot.

7. If you like, you can also try extending your arms straight out to the sides or overhead, or holding onto your shins instead of your feet.

8. Hold the pose for several deep breaths, then release your feet and hug your knees back into your chest to release the pose.

Some tips to keep in mind while practicing Happy Baby include:

- Keep your tailbone and lower back pressed firmly into the mat to avoid straining your back.
- If you have tight hips or groin muscles, use a strap or towel to hold onto your feet instead of your hands.
- Don't forget to breathe deeply and evenly throughout the pose.
- If you feel any discomfort or pain, ease out of the pose slowly and gently.

High-Lunge

December 5, 2023, 5:49 pm

High Lunge, or Utthita Ashwa Sanchalanasana in Sanskrit, is a yoga posture that stretches the legs, hips, and spine, while building strength in the legs and core. Here's how to do it:

1. Begin in Downward Facing Dog pose, with your hands shoulder-width apart and your feet hip-width apart.

2. Step your right foot forward between your hands, making sure your knee is directly above your ankle.

3. Lower your left knee to the ground, keeping your toes tucked under.

4. Inhale and lift your torso, bringing your arms overhead with your palms facing each other.

5. Keep your gaze forward and lift your chest, lengthening your spine.

6. Press down through your front foot and engage your core to maintain balance.

7. Hold the pose for several deep breaths, then release your arms and step back to Downward Facing Dog.

8. Repeat on the other side, stepping your left foot forward between your hands and lowering your right knee to the ground.

Some tips to keep in mind while practicing High Lunge include:

- Make sure your front knee is directly above your ankle, and your back knee is directly below your hip.
- Keep your torso upright and engage your core muscles to prevent your lower back from arching.
- If you have tight hip flexors, you can place a blanket or cushion under your back knee for support.
- Keep your gaze forward and your neck relaxed.
- If you have any knee or hip injuries, speak to your yoga teacher before attempting this pose.

Lizard

December 5, 2023, 5:52 pm

Lizard pose, or Utthan Pristhasana in Sanskrit, is a yoga posture that opens up the hips and stretches the groin and hamstrings. Here's how to do it:

1. Begin in Downward Facing Dog pose, with your hands shoulder-width apart and your feet hip-width apart.

2. Step your right foot forward between your hands, placing it to the outside of your right hand.

3. Lower your left knee to the ground, untucking your toes.

4. Keep your hands on the ground, or come down onto your forearms if you have the flexibility.

5. Press down through your front foot and engage your core to maintain balance.

6. Sink your hips down towards the ground, feeling the stretch in your left hip flexor and groin.

7. To deepen the stretch, you can lift your back knee off the ground and straighten your back leg, coming into a half split pose.

8. Hold the pose for several deep breaths, then release and repeat on the other side.

Some tips to keep in mind while practicing Lizard pose include:

- Make sure your front knee is directly above your ankle, and your back knee is directly below your hip.
- Keep your gaze forward and your neck relaxed.
- If you have tight hips or hamstrings, use blocks under your hands or forearms to support yourself.
- Take your time and ease into the pose slowly, listening to your body and avoiding any pain or discomfort.
- If you have any hip or knee injuries, speak to your yoga teacher before attempting this pose.

Locust

December 5, 2023, 5:54 pm

Locust pose, or Salabhasana in Sanskrit, is a yoga posture that strengthens the muscles of the back, buttocks, and legs. Here's how to do it:

1. Begin lying on your stomach with your arms at your sides, palms facing down.

2. Engage your core and lift your chest, arms, and legs off the ground. Your weight should be on your lower ribs, belly, and pelvis.

3. Extend your arms back towards your feet, keeping them straight and parallel to the ground.

4. Point your toes and press your legs down towards the ground.

5. Keep your gaze forward and your neck relaxed.

6. Hold the pose for several deep breaths, then release and rest.

Some tips to keep in mind while practicing Locust pose include:

- Make sure you're lifting from your core and lower back, not just using your arms and legs to lift.
- Keep your shoulders relaxed and away from your ears.
- Press down through your pubic bone to keep your lower back supported.
- If you have tight hamstrings or lower back pain, keep your legs slightly bent and focus on lifting your chest and arms.
- Take your time and ease into the pose slowly, listening to your body and avoiding any pain or discomfort.

Lotus

December 13, 2023, 10:17 pm

The Lotus Pose, or Padmasana, is a classic meditation posture that is known for its stability and
grounding effects. Here's a step-by-step guide on how to practice Lotus Pose meditation:

Step 1: Find a Quiet and Comfortable Space
Choose a quiet and clean space where you won't be disturbed. Sit on a firm, comfortable surface like
a yoga mat or cushion.

Step 2: Sit Comfortably
Sit with your legs extended in front of you. Take a few moments to sit in a comfortable cross-legged
position, like Sukhasana (easy pose), to prepare your body for Lotus Pose.

Step 3: Prepare the Legs
To come into the Lotus Pose, start by lifting your right foot and placing it on your left thigh.
Bring your right heel as close to your navel as possible. Then, lift your left foot and place it on
your right thigh, bringing the left heel close to the navel. Both knees should ideally touch the
ground.

Step 4: Align the Spine
Once in Lotus Pose, sit with your spine straight and shoulders relaxed. Engage your core muscles to
support your back. This upright posture helps in maintaining alertness and focus during meditation.

Step 5: Mudras (Optional)
You can place your hands on your knees with palms facing up or down in a comfortable mudra (hand
gesture). The most common mudra is the Dhyana Mudra, where the hands rest on the lap, right hand on
top of the left, with thumbs gently touching.

Step 6: Relax the Shoulders
Relax your shoulders and lengthen your neck. The chin should be parallel to the ground, and the head
should be balanced directly over the spine.

Step 7: Close Your Eyes
Close your eyes gently. If you prefer, you can keep them slightly open with a soft gaze, focusing on
a point in front of you. Experiment and see what feels most comfortable for you.

Step 8: Breathe Mindfully
Shift your attention to your breath. Breathe naturally and observe the inhalation and exhalation.
Focus on the sensation of your breath as it enters and leaves your body. Allow your breath to become
steady and rhythmic.

Step 9: Maintain the Pose
Try to stay in the Lotus Pose for your desired meditation duration. If you experience discomfort,
consider using props like cushions or blankets to support your knees.

Step 10: Exit the Pose Mindfully
To release from the Lotus Pose, gently uncross your legs and extend them in front of you. Shake out
your legs and sit comfortably for a moment before transitioning to your next activity.

It's important to note that the Lotus Pose may not be suitable for everyone, especially those with
knee or hip issues. If you experience pain or discomfort, consider alternative seated meditation
postures like Sukhasana or Burmese Pose. Always listen to your body and make adjustments as needed.
If you're new to yoga or meditation, it's advisable to consult with a qualified instructor for
guidance and assistance.

Melting-Heart

December 11, 2023, 4:16 pm

Melting Heart, also known as Anahatasana or Extended Puppy Pose, is a yoga asana that stretches the shoulders, upper back, and spine while opening the heart center. It's a wonderful pose for releasing tension and promoting a sense of surrender. Here's a step-by-step guide on how to do Melting Heart yoga asana:

1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees hip-width apart. Align your knees under your hips.

2. Walk your hands forward, slowly lowering your chest toward the mat, while keeping your hips aligned above your knees. Extend your arms forward as much as comfortable, shoulder-width apart.

3. As you lower your chest, gently lower your forehead to the mat or a bolster, if needed. If your forehead doesn't reach the ground, you can stack your fists and rest your forehead on them for support.

4. Allow your heart to melt towards the ground, feeling a gentle stretch across your chest and shoulders. Keep your hips lifted and engage your core to protect your lower back.

5. Check your alignment: Make sure your arms are shoulder-width apart, your elbows slightly lifted, and your fingers spread wide for stability.

6. Take slow, deep breaths, allowing your body to relax and sink deeper into the pose with each exhale. Feel the opening in your chest and the lengthening in your spine.

7. If it feels comfortable, you can experiment with different arm positions. For a deeper shoulder stretch, you can bring your palms together behind your head and rest them on the back of your neck.

8. Stay in the pose for about 1-3 minutes, or longer if it feels good for your body. Listen to your body and make adjustments as needed to find a comfortable stretch.

9. To come out of the pose, engage your core and slowly walk your hands back, bringing your torso upright. Return to the tabletop position.

- Note: If you have any shoulder or wrist injuries, it's advisable to consult with a qualified yoga instructor before attempting this pose. Always practice with awareness and respect for your body's limitations.

- Embrace the nourishing and surrendering qualities of Melting Heart yoga asana as you allow your heart to open and release tension in your upper body. Enjoy the soothing benefits of this pose and find moments of calm and peace within your practice.

Mountain

December 5, 2023, 5:56 pm

Mountain pose, or Tadasana in Sanskrit, is a foundational yoga posture that focuses on standing with awareness and stability. Here's how to do it:

1. Stand with your feet hip-width apart and your arms at your sides, palms facing forward.

2. Root down through your feet, spreading your toes and grounding your heels.

3. Engage your thighs and lift your kneecaps, while also engaging your core and lengthening your spine.

4. Roll your shoulders back and down, opening your chest and allowing your shoulder blades to come closer together.

5. Lift the crown of your head towards the ceiling and gaze forward, keeping your neck long and relaxed.

6. Breathe deeply and evenly, feeling strong and grounded in the pose.

Some tips to keep in mind while practicing Mountain pose include:

- Distribute your weight evenly between both feet.
- Avoid locking your knees or hyperextending your joints.
- Focus on maintaining good posture throughout the pose, without straining or collapsing in any areas.
- Try to find a sense of balance and ease in the pose, using it as a foundation for other standing postures or movements.

Pigeon

December 5, 2023, 5:59 pm

Pigeon pose, or Eka Pada Rajakapotasana in Sanskrit, is a deep hip-opening yoga posture that can help release tension and improve flexibility in the hips and lower back. Here's how to do it:

1. Start in a high plank pose, with your hands and feet on the floor and your body in a straight line.

2. Bring your right knee forward towards your right hand, placing your right foot near your left wrist.

3. Slide your left leg back, extending it behind you with the top of your left foot on the floor.

4. Square your hips to the front of the mat, keeping your back leg straight and active.

5. Inhale and lengthen your spine, then exhale and fold forward over your right leg, resting your forearms on the floor.

6. Keep your hips level and square, without letting them shift to one side or the other.

7. If you feel comfortable, you can lower your upper body all the way down to the floor, resting your forehead on your hands or on a block.

8. Stay in the pose for several deep breaths, then slowly release and come back to high plank.

9. Repeat the pose on the other side, bringing your left knee forward and sliding your right leg back.

Some tips to keep in mind while practicing Pigeon pose include:

- Go slowly and be mindful of any sensations in your hips and lower back.
- Use blocks or blankets to support your forearms or under your hips if needed.
- If you have knee or hip issues, approach the pose with caution and modify as necessary.
- Always listen to your body and back off if you feel any pain or discomfort.

Plow

December 5, 2023, 6:02 pm

Plow pose, or Halasana in Sanskrit, is an intermediate to advanced yoga pose that can help stretch the entire spine and calm the mind. Here's how to do it:

1. Begin lying flat on your back with your arms alongside your body, palms facing down.

2. Take a deep inhale and as you exhale, engage your core and lift your legs up towards the ceiling, keeping them together.

3. Use your hands to support your hips as you lift them off the floor and bring your legs over your head, towards the floor behind you.

4. Keep your legs straight and engage your core to lift your feet as high as you comfortably can.

5. If possible, bring your toes all the way to the floor behind your head, with your legs straight and your feet flexed.

6. If your toes don't reach the floor, you can keep your hands supporting your lower back or bring them to the floor for support.

7. Hold the pose for several deep breaths, then slowly release by rolling down through your spine, one vertebra at a time.

Some tips to keep in mind while practicing Plow pose include:

- Keep your neck and head relaxed, without putting pressure on your cervical spine.
- Avoid this pose if you have neck or spine injuries, or if you are pregnant.
- Don't force your body into the pose, and use your hands for support if needed.
- Keep your legs straight and engaged to protect your lower back.
- If you have trouble reaching the floor with your toes, practice with a prop such as a folded blanket under your shoulders to help lift you up.

Pyramid

December 5, 2023, 6:04 pm

Pyramid pose, or Parsvottanasana in Sanskrit, is a standing forward fold that helps to stretch the hamstrings, hips, and spine. Here's how to do it:

1. Begin in a standing position with your feet hip-width apart, facing forward.

2. Step your right foot back about 3 to 4 feet, turning your right toes out slightly.

3. Align your left heel with your right arch.

4. Square your hips forward and engage your core.

5. Take a deep inhale and as you exhale, fold forward from your hips, bringing your torso towards your left thigh.

6. Keep your back flat and reach your hands towards the floor or place them on a block on either side of your left foot.

7. Hold the pose for several deep breaths, then release and switch sides.

Some tips to keep in mind while practicing Pyramid pose include:

- Keep your front knee slightly bent to protect your knee joint.
- If your hands don't reach the floor, use blocks or place your hands on your shin.
- Keep your spine long and your gaze forward to avoid straining your neck.
- Avoid this pose if you have low back or hamstring injuries, or if you have high blood pressure or heart problems.
- Use your breath to deepen the pose and help release tension.

Rag-Doll

December 11, 2023, 4:13 pm

Rag Doll, also known as Uttanasana, is a yoga asana that provides a deep stretch to the back of the legs, the spine, and the neck. It is a calming and rejuvenating pose that can help relieve stress and tension. Here's a step-by-step guide on how to do Rag Doll yoga asana:

1. Start by standing tall with your feet hip-width apart and your arms resting at your sides.

2. Take a deep breath in and as you exhale, begin to bend forward from the hips, keeping your spine long. Bend your knees slightly if necessary to maintain the length of your spine.

3. Allow your upper body to hang over your legs and let your head and neck relax completely. If your hands can comfortably reach the floor, place them on the ground. Otherwise, you can hold onto your elbows or simply let your arms dangle.

4. Keep your weight balanced evenly between both feet and distribute it evenly through the entire foot—heel, arch, and toes.

5. Release any tension in your neck by gently shaking your head from side to side or nodding it up and down. Allow your jaw to relax and soften.

6. Take slow, deep breaths in and out, allowing your body to release and surrender into the pose. With each exhale, you may find that you can sink a little deeper into the stretch.

7. If it feels comfortable, you can gently sway your upper body from side to side or make small circles with your torso to further release tension.

8. Stay in the pose for 1-3 minutes, or longer if it feels good for your body. Focus on relaxing and letting go of any stress or tension you may be holding.

9. To come out of the pose, slowly bend your knees, place your hands on your hips, and with a straight back, rise up to a standing position.

- Note: It's important to listen to your body and modify the pose as needed. If you have any existing back or neck injuries, it's best to consult with a qualified yoga instructor before attempting this asana.

- Remember, yoga should be practiced with mindfulness and respect for your body's limitations. Enjoy the rejuvenating benefits of Rag Doll yoga asana as you stretch, release, and find relaxation.

Reverse-Warrior

December 5, 2023, 6:09 pm

Reverse Warrior, or Viparita Virabhadrasana in Sanskrit, is a yoga pose that combines a strong standing pose with a deep side stretch. Here's how to do it:

1. Begin in Warrior II pose with your right leg forward. Your front knee should be directly above your ankle and your back leg should be straight behind you. Your arms should be extended out to the sides, parallel to the floor.

2. Turn your left palm up and reach your left arm overhead, extending it towards the back of the room.

3. Slide your right hand down your right leg, keeping your right arm straight.

4. Continue to lengthen through your left fingertips and stretch through your left side body.

5. Keep your gaze upward towards your left hand or down towards the ground, whichever feels most comfortable for your neck.

6. Hold for several deep breaths, then release and switch sides.

Some tips to keep in mind while practicing Reverse Warrior include:

- Keep your front knee bent and directly above your ankle to protect your knee joint.
- Keep your back leg strong and straight, pressing through your heel.
- Engage your core and lengthen through your spine.
- Avoid this pose if you have low back or neck injuries, or if you have high blood pressure or heart problems.
- Use your breath to deepen the pose and help release tension.

Savasana

December 5, 2023, 6:11 pm

Savasana, also known as Corpse Pose, is the final relaxation pose in yoga. Here's how to do it:

1. Lie down on your back with your legs extended and your arms by your sides. Allow your feet to fall outwards, with your toes facing out to the sides. Adjust your body so that you are comfortable and in a neutral position.

2. Close your eyes and focus on your breath. Take several deep inhales and exhales to release any tension in your body.

3. Let go of any thoughts or worries, and simply focus on being present in the moment.

4. Stay in this position for several minutes, allowing yourself to fully relax and let go.

Some tips to keep in mind while practicing Savasana include:

- Make sure you are comfortable, and use props such as blankets or bolsters to support your body if needed.
- Try to remain still and relaxed throughout the pose, avoiding any unnecessary movements or fidgeting.
- Use this time to release any physical or mental tension, and fully surrender to the present moment.
- If your mind starts to wander, gently bring your attention back to your breath and the sensations in your body.
- Stay in Savasana for at least 5-10 minutes, or longer if you have the time. When you're ready to come out of the pose, slowly begin to wiggle your fingers and toes, then roll over onto one side before slowly sitting up.

Seated-Forward-Fold

December 5, 2023, 6:14 pm

Seated Forward Fold, also known as Paschimottanasana, is a seated yoga pose that stretches the hamstrings, lower back, and spine. Here's how to do it:

1. Start by sitting on your mat with your legs extended in front of you. Sit up tall and engage your core muscles.

2. Inhale and raise your arms up overhead. Exhale and fold forward from your hips, reaching for your toes or holding onto your ankles or shins.

3. Keep your spine long and avoid rounding your back as you fold forward. If you can't reach your toes, you can use a strap or towel to loop around your feet and hold onto the ends.

4. Hold the pose for several breaths, gently deepening the stretch with each exhale. You can also release and then come back into the pose if you want to deepen the stretch gradually.

5. To release the pose, inhale and slowly come up to a seated position with a long spine.

Some tips to keep in mind while practicing Seated Forward Fold include:

- Take it slowly and listen to your body. Avoid pushing yourself too hard, and back off if you feel any pain or discomfort.
- Keep your breath smooth and steady, inhaling and exhaling deeply through your nose.
- Focus on lengthening your spine and reaching forward from your hips, rather than rounding your back.
- If you have tight hamstrings, you can bend your knees slightly or use a folded blanket or cushion under your hips to lift you up and make the pose more accessible.
- If you have lower back problems, be gentle with yourself and avoid folding too deeply. You can also place a folded blanket or cushion under your knees for support.

Seated-Spinal-Twist

December 5, 2023, 6:18 pm

1. Start by sitting down on your mat with your legs straight out in front of you.
2. Bend your right leg and place your foot on the outside of your left knee, with your knee pointing up to the sky.
3. Place your left elbow on the outside of your right knee, and press gently to help deepen the twist.
4. Place your right hand on the ground behind you, and keep your back straight and tall.
5. Take a deep inhale and on the exhale, twist your torso to the right.
6. Hold the pose for a few deep breaths, lengthening your spine on each inhale and deepening the twist on each exhale.
7. To release the pose, slowly unwind and return to the starting position with both legs straight out in front of you.
8. Repeat on the other side, bending your left leg and twisting to the left.

- Note: Be sure to listen to your body and avoid forcing the twist too deeply, especially if you have any back or spine issues. You can modify the pose by using a prop, such as a yoga block or a blanket, to support your back and hips.

Seated-Straddle

December 5, 2023, 6:22 pm

1. Start by sitting on your mat with your legs straight out in front of you.
2. Open your legs as wide as you can comfortably go, forming a wide "V" shape with your legs.
3. Keep your toes pointing up towards the ceiling and engage your quadriceps by pressing your thighs down into the mat.
4. On an inhale, reach your arms up towards the ceiling and on the exhale, fold forward from your hips, keeping your spine long.
5. Place your hands wherever they comfortably reach - on the ground in front of you, on your shins, or on your feet.
6. Allow your head and neck to relax, and breathe deeply into your hips and groin.
7. Hold the pose for several deep breaths, focusing on relaxing into the stretch and releasing any tension in your body.
8. To release the pose, slowly lift your torso back up to a seated position.

- Note: You can modify this pose by using a prop such as a yoga block or a folded blanket to support your hips or help you keep your spine long. Avoid pushing yourself too far into the stretch, and listen to your body to find a comfortable edge.

Side-Plank

December 5, 2023, 6:24 pm

1. Begin in a plank position, with your hands and feet on the mat and your body in a straight line.
2. Shift your weight onto your left hand and the outer edge of your left foot, and roll onto the outer edge of your left foot, so that your body is now facing sideways.
3. Stack your right foot on top of your left foot, and lift your right arm up towards the ceiling, keeping it in line with your shoulder.
4. Engage your core and lift your hips up towards the ceiling, so that your body forms a straight line from your head to your heels.
5. Hold the pose for several deep breaths, focusing on engaging your core and maintaining a straight line with your body.
6. To release the pose, lower your hips back down to the mat and come back to a plank position.
7. Repeat the pose on the other side, shifting your weight onto your right hand and the outer edge of your right foot, and lifting your left arm up towards the ceiling.

- Note: You can modify this pose by lowering your bottom knee to the mat for extra support, or by placing your top hand on your hip if you have trouble balancing. Avoid collapsing your shoulders or sinking into your hips, and maintain a strong and steady breath throughout the pose.

Standing-Forward-Fold

December 5, 2023, 6:28 pm

1. Begin by standing tall with your feet hip-width apart and your arms resting by your sides. Take a deep breath in and as you exhale, bend forward from your hips, keeping your back straight.

2. Allow your hands to rest on the floor or on a block if you cannot reach the floor comfortably. You can also bend your knees slightly if you need to.

3. Let your head and neck relax and hang down towards the floor. Your gaze should be towards your shins or your feet.

4. Keep your shoulders relaxed and away from your ears, and your chest open. Allow your upper body to relax and release any tension.

5. Stay in this pose for 30 seconds to 1 minute, breathing deeply and slowly. To come out of the pose, slowly roll up one vertebra at a time, lifting your head up last.

- Note: If you have any lower back problems or injuries, be careful not to overstretch. You can bend your knees slightly and/or place your hands on your thighs or shins instead of reaching all the way down to the floor.

Supine-Spinal-Twist

December 5, 2023, 6:30 pm

1. Lie down on your back with your legs extended out and arms beside your body.
2. Inhale and lift your right leg towards the chest and hold it with both hands.
3. Exhale and bring your right leg across your left side of the body.
4. Extend your right arm out to the side with your palm facing up, while your left hand is placed on your right knee.
5. Gently look towards your right hand while keeping your shoulder blades relaxed and your left leg grounded.
6. Hold the position for a few deep breaths, feeling the stretch in your lower back and spine.
7. Inhale and slowly bring your right leg and right arm back to the center.
8. Repeat the same steps with the left leg and arm.

- Note: If you have any lower back or spine injury, it's advisable to perform this asana under the guidance of a certified yoga teacher.

Three-legged-Dog

December 5, 2023, 6:33 pm

Three-legged dog, also known as "downward facing dog with one leg lifted," is a yoga pose that targets the arms, shoulders, back, core, and legs. Here's how to do it:

1. Begin in downward facing dog, with your hands shoulder-width apart and your feet hip-width apart. Your body should form an inverted "V" shape.

2. Shift your weight onto your left foot and lift your right leg off the ground, extending it straight back behind you.

3. Flex your right foot and engage your leg muscles to keep your leg lifted.

4. Keep your hips level and facing down towards the ground. Avoid twisting or opening up your hips to the side.

5. Hold this pose for several breaths, then slowly lower your right leg back down to the ground.

6. Repeat on the other side by lifting your left leg off the ground and holding for several breaths.

7. You can also try variations of this pose, such as bending your lifted leg and bringing your knee towards your chest, or twisting your lifted leg and bringing your knee towards your opposite elbow.

8. Remember to breathe deeply and maintain a strong connection between your hands and the ground throughout the pose.

Tree

December 5, 2023, 6:48 pm

1. Begin by standing tall on your mat with your feet hip-width apart and your arms by your sides.
2. Shift your weight onto your left foot and bend your right knee, bringing the sole of your right foot to rest on your left inner thigh.
3. Press your right foot into your left thigh and bring your hands together in prayer position at your heart center.
4. Focus on a spot on the wall in front of you to help with balance.
5. Lengthen your spine and engage your core muscles.
6. Slowly raise your arms up overhead, keeping your palms pressed together.
7. Hold the pose for several deep breaths, focusing on your balance and grounding down through your standing foot.
8. Lower your arms and release your right leg back to the ground.
9. Repeat on the other side, shifting your weight onto your right foot and bringing your left foot to rest on your right inner thigh.

- Note: If you find it difficult to balance, you can place your right foot on your calf or ankle instead of your thigh. Avoid placing your foot on your knee joint to prevent injury.

Triangle

December 5, 2023, 6:51 pm

Triangle Asana (Trikonasana):

1. Start by standing at the top of your mat in Tadasana (Mountain Pose), with your feet hip-distance apart and arms by your side.
2. Take a big step out to the right with your right foot, turning your left foot in slightly to create a 45-degree angle.
3. Stretch your arms out to the sides at shoulder height, parallel to the ground, with palms facing down.
4. Inhale deeply and extend your torso to the right, while keeping your hips facing forward. Reach your right arm towards the right foot, and keep your left arm extended upwards.
5. Keep both legs straight and engage your quadriceps, pressing through the outer edge of your left foot and grounding down through the right foot.
6. As you extend your torso, maintain a lengthened spine, with your left hand resting on your left hip.
7. Keep your gaze on your left hand, or straight ahead, depending on your comfort level.
8. Hold the pose for 5-10 breaths, then release and come back to the starting position.
9. Repeat on the other side by stepping out with your left foot and extending your torso to the left.

- Note: It is important to avoid collapsing the chest and sinking into the pose. Instead, focus on lengthening the spine, opening the chest, and maintaining a strong foundation through the legs. If you have neck or shoulder issues, you can look down instead of looking up towards the top hand.

Upward-Facing-Dog

December 5, 2023, 6:54 pm

1. Start by lying face down on the mat, with your legs extended behind you, and the tops of your feet resting on the mat.

2. Place your palms on the mat next to your lower ribs, with your fingers pointing forward.

3. Press down through your palms and straighten your arms, lifting your torso and thighs off the mat. Your shoulders should be directly above your wrists.

4. Keep your elbows close to your sides, and draw your shoulder blades down your back. Lift your chest forward and up.

5. Press the tops of your feet down into the mat and lift your thighs off the mat.

6. Keep your gaze forward and your neck in a neutral position.

7. Hold the pose for several breaths, then release back down to the mat.

- Note: If you have any lower back issues or are pregnant, be cautious when performing this pose and consult with a qualified yoga instructor.

Vajra

December 16, 2023, 8:50 pm

Vajrasana, also known as Thunderbolt Pose or Diamond Pose, is a seated yoga pose that involves
kneeling on the ground and sitting back on your heels. It is a relatively simple and comfortable
pose that is often used for meditation and pranayama (breath control) practices. Here's a step-by-
step guide on how to do Vajrasana:

Step-by-Step Guide:
Start in a Kneeling Position:

1. Begin by kneeling on the floor. Keep your knees together, and your big toes touching. Sit back on
your heels.

2. Align Your Body:

Ensure that your spine is straight. The tops of your feet should be flat on the mat, and your heels
should be pointing directly up.

3. Place Your Hands:

Rest your hands on your thighs with palms facing down. You can use the Chin Mudra by touching the
tip of your index finger to the tip of your thumb, with the other three fingers extended.

4. Relax Your Shoulders:

Allow your shoulders to relax down and away from your ears. Keep your chest open.

5. Gaze Forward or Close Your Eyes:

Keep your gaze forward with your eyes open or gently close your eyes if you're comfortable. This can
help you turn your attention inward.

6. Breathe Naturally:

Breathe naturally and focus on your breath. You can practice deep, mindful breathing while in
Vajrasana.

7. Hold the Pose:

Hold the pose for as long as it's comfortable. Beginners may start with a shorter duration and
gradually increase it as flexibility improves.

8. Release the Pose:

To release the pose, gently shift your weight forward onto your hands, lift your hips, and swing
your legs to the side to come into a comfortable seated position.

Tips and Modifications:

Props: If you find it challenging to sit back on your heels, you can place a cushion or folded
blanket between your buttocks and heels for added support.

Duration: As with any yoga pose, listen to your body. If you feel any discomfort or strain, ease out
of the pose. It's more important to maintain comfort and alignment than to push yourself into
discomfort.

Variation: Some variations of Vajrasana involve sitting on a block or using props to modify the pose
based on individual flexibility and comfort.

Vajrasana is a pose that is generally accessible to most people and is often recommended for those
with digestive issues. However, individuals with knee or ankle problems should exercise caution or
avoid this pose, and it's always advisable to consult with a yoga instructor or healthcare
professional if you have any concerns or pre-existing conditions.

Warrior-I

December 5, 2023, 6:57 pm

1. Stand in Tadasana or Mountain pose, with your feet hip-width apart, hands beside your body, and palms facing forward.

2. Exhale and take a big step back with your left foot, around 3-4 feet behind your right foot. Your left foot should be angled at around 45 degrees to the right.

3. Pivot your left heel down to the floor so that your left foot is firmly grounded.

4. Bend your right knee, making sure that your knee is directly above your ankle, and your right thigh is parallel to the floor. Your left leg should be straight.

5. Inhale and raise your arms overhead, bringing your palms together in prayer position (Anjali Mudra). If it's comfortable for you, you can gaze up at your thumbs.

6. Keep your shoulders relaxed and away from your ears, while engaging your core and glutes to help you maintain your balance.

7. Hold the pose for a few breaths, then release by bringing your hands down to your sides and stepping your left foot forward to meet your right foot in Tadasana.

8. Repeat the pose on the other side by stepping your right foot back, bending your left knee, and raising your arms overhead.

Tips:

- Keep your front knee in line with your ankle, and avoid letting it collapse inward or outward.
- Keep your back foot firmly planted on the ground, with the toes pointing forward or slightly inward.
- Engage your core muscles to help you maintain balance and stability.
- If you have any knee or hip issues, you can modify the pose by keeping your back heel lifted or stepping your back foot slightly forward.

Warrior-II

December 5, 2023, 7:00 pm

1. Begin by standing in Tadasana or Mountain Pose with your feet hip-width apart and your arms at your sides.

2. Step your left foot back about 3-4 feet, turning it out at a 45-degree angle. Your right foot should be facing straight ahead.
    
3. Bend your right knee until it is directly over your ankle, keeping your left leg straight and strong.
    
4. Inhale and raise your arms to shoulder height, parallel to the floor with your palms facing down.
    
5. Exhale and turn your head to look over your right fingertips.
    
6. Hold this position for several breaths, feeling the strength and grounding of your legs.

7. To come out of the pose, straighten your right leg and lower your arms back to your sides.

8. Repeat on the other side, stepping your right foot back and turning it out at a 45-degree angle.

Tips:

- Keep your knee in line with your ankle, avoiding letting it collapse inward or outward.
  
- Press down through the outer edge of your back foot.
    
- Keep your hips facing forward, not turning with your back leg.

- Engage your core muscles to support your spine and lift your chest.

- Breathe deeply and evenly throughout the pose.

Wheel

December 5, 2023, 7:02 pm

Wheel pose, also known as Urdhva Dhanurasana, is an intermediate-to-advanced level yoga posture that is often used to open the chest and shoulders, strengthen the arms, legs, and core, and improve spinal flexibility. Here are the steps to do wheel pose:

1. Begin by lying flat on your back with your knees bent and your feet hip-distance apart on the floor. Place your hands on the floor alongside your ears with your fingers pointing towards your shoulders.

2. Press into your hands and feet, and lift your hips up towards the ceiling.

3. Straighten your arms and legs, pressing your chest towards the ceiling. Make sure to engage your legs and core muscles to support your lower back.

4. Stay in the pose for a few deep breaths, then slowly lower your body back down to the mat.

5. You can repeat the pose a few more times or move into a child's pose to rest.

- Note: Wheel pose is an advanced posture that requires a good amount of strength and flexibility in the arms, legs, and spine. It is not recommended for those with wrist, shoulder, or back injuries or those with high blood pressure. Always practice under the guidance of a qualified yoga teacher.

Wide-Legged-Forward-Fold

December 5, 2023, 7:07 pm

1. Begin standing in Tadasana (Mountain Pose) at the top of your mat.

2. Step your feet wide apart, approximately 3-4 feet, depending on your flexibility and comfort level.

3. Rotate your toes slightly inward and your heels slightly outward to create a slight external rotation of your legs.

4. Inhale and reach your arms out to the sides at shoulder height, parallel to the floor, with palms facing down.

5. Exhale and hinge forward at your hips, keeping your spine long and your core engaged.

6. Bring your hands to the floor, placing them directly under your shoulders. If you cannot reach the floor, use yoga blocks or a stack of books to support your hands.

7. Maintain a lengthened spine by reaching the crown of your head forward and extending your tailbone back.

8. Engage your quadriceps by pressing your thighs back, creating a slight internal rotation of your legs.

9. Allow your head to hang heavy, releasing any tension in your neck and shoulders.
Hold this pose for 5-10 breaths, then inhale and slowly come back up to standing, bringing your arms back to shoulder height.

10. Exhale and step your feet back together into Tadasana.

- Modification: If you experience discomfort in your lower back or hamstrings, you can bend your knees slightly and allow your torso to rest on your thighs. You can also use a strap to hold onto your feet or ankles to deepen the stretch.

- Note: Avoid this pose if you have any knee or hip injuries or if you are pregnant. As with any yoga pose, if you experience any pain or discomfort, come out of the pose immediately.

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