YOGA FOR PAIN RELIEF

TABLE OF CONTENTS

INTRODUCTION

Chapter 1: YOGA FOR PAIN RELIEF

Chapter 2: THE MANY BENEFITS OF YOGA

Chapter 3: YOGA AND YOUR LIFE

Chapter 4: WARMING UP FOR YOGA

Chapter 5: YOGA FOR THE LEGS

Chapter 6: YOGA FOR THE ARMS AND SHOULDERS

Chapter 7: YOGA FOR THE BACK

CONCLUSION

INTRODUCTION

Yoga is more than just another way of trying to exercise your mind and body – it's a series of physical stretches or positions of Indian / Hindu roots. These or "poses" or "asanas" (the English translation) can affect your physical, mental, and emotional wellbeing positively. They are commonly recognized to improve the body's volume of energy; they help purge the toxin body, sharpen the mind, and release the emotions. Also, they are known to increase spiritual awareness. While the exact historical origins of yoga are uncertain, experts think that the art is over 5,000 years old. Everything we know as yoga today is a very modern form of an ancient practice. Modern yoga brought to America in the early 1900s is a combination of ancient indigenous spiritual traditions and asanas, combined with modern gymnastics, naturopathy, and physical therapy. Modern yoga was intended to help individuals become more self-aware and tune into their bodies' needs while opening up to both feelings and intuition. It provides a full-body workout at the same time, including strength training and stretching. Contrary to common opinion, yoga is not a religion, although it has been used as part of their religious beliefs by others. That is easy to understand because this form of exercise is highly effective at reducing distractions, calming the emotions, and clearing the mind, which lays a foundation for greater spiritual awareness. The focus of this book will be on the physical aspects of practicing yoga and how they can benefit your mind and emotions. The majority of yoga positions invigorate the glandular system, encouraging the effective functioning of your internal organs. The practice of exercise also promotes deep, regulated breathing, which fosters a focused, peaceful mind and a calm, alert spirit. Consistent yoga practice can yield many incredible physical, mental, and emotional benefits. You certainly don't want to miss out on that! Although we will discuss concrete potential benefits of yoga in the next chapter, here are some of the things that you can look forward to when you put the poses in this book into action. Yoga: Protects your body from many physical conditions, from migraines to heart disease. Keeps your skeletal support system and bones strong. Boosts your mental wellbeing and strengthens the nervous system and other "invisible" areas of the body. It is a cost-effective way to boost your mental, spiritual, and physical wellbeing. It can be incredibly easy to learn. Quick anyone can practice it, anywhere. Yoga arises in a variety of forms and difficulty levels, ranging from very basic to extremely complex. Hatha Yoga, the most popular form, is probably the one you know most about. It focuses on posture, movement, and breathing. Many forms of yoga focus on breathing and meditation, while others are focused on elements of knowledge and rituals associated with specific religions. This book, however, will mainly focus on the physical and mental aspects of Hatha Yoga. Adults of any age or physical condition may practice a Time for Yoga. As you can see in this book, some poses for individuals with different physical conditions are not recommended. Through changes, other poses can be practiced. Listen to your body; if a certain pose makes your body uncomfortable, get back off, and find out why. Your mind, your emotions, and your body are intimately intertwined. What effects one would have on the other. Consulting a doctor is not uncommon for someone when his or her emotions refuse to respond to professional counseling. Similarly, a trip to the doctor may be a good idea if the physical conditions do not respond to yoga. Sometimes a visit to a qualified yoga instructor will correct the positioning that would otherwise harm or prevent you from enjoying the full benefits of a particular pose. Nevertheless, if you read the directions and honor the restrictions that are given for each one, little potential harm can come from practicing the beginner-level poses in this book. Free to let these pages become your introduction to the wonderful and challenging yoga community. Women And Children Some experts suggest that women who are breastfeeding, pregnant, or menstruating should forego yoga altogether. Still, most agree that while the most strenuous poses, particularly inversions, should be avoided during menstruation and pregnancy, some of the more gentle asanas can be beneficial. In this book, you'll find poses that are sometimes used to ease menstrual discomfort, discuss the symptoms of menopause, And respect a woman's body when she is pregnant. Breastfeeding mothers also take advantage of positions that will support the muscles used to raise a baby when breastfeeding, preventing backache and damage caused by constant raising and holding baby movements. It can relieve postpartum depression and help both mum and baby relax during the first few weeks of breastfeeding adjustment. Some moms also chose to feed their babies while doing various yoga poses. Prenatal yoga is a great way to keep in shape when pregnant. A skilled yoga instructor can adjust your workouts as your pregnancy progresses and select appropriate asanas to reinforce your body for the delivery process. In each case, it is highly recommended to have a conversation with a professional yoga instructor. A practitioner should instruct you in the successful and healthy practice of yoga, modifying those poses and recommending others that may not have crossed your mind. Yoga can be enjoyed by children of all ages; it can provide plenty of pleasant play with parents and peers alike. The breathing exercises will help a child gain awareness of the body and improve mental control. The only potential dangers present are the same dangers young gymnasts are experiencing. If the exercise becomes more than just playing fun, if children are allowed to push themselves beyond what is fun and natural, it can harm young developing bodies, rather than help them grow. Yoga is fun for most kids, though, a delightful form of play. Starting There's a lot of ways to learn yoga. One popular option is under the guidance of an experienced trainer, taking a class with other students. You can opt to learn yoga from videos if you lack the funds, or your schedule forbids meeting with a class. interactive video games can even help you develop your yoga skills! A third option is getting your teacher. While it will help consult with an experienced instructor regularly, using a combination of text and visual aids, you can easily teach yourself – both of which you will find in this book. I have provided evidence-based, step-by-step instructions to help you master the most popular and widely effective yoga poses. These guidelines include exercises for meditation and mental strategies to help you enjoy all the benefits that yoga has to bring. All are described in detail, so you can get started on the basics immediately. You will learn how to warm up properly for yoga, and you will easily master the simple mountain pose, which is the springboard for many other asanas or poses. You will find step-by-step directions in this book, which will guide you through the process of mastering every yoga position. You can also discover several poses that tackle each part of your body. You will also learn how to nurture your evolving practice of yoga, from the beginning to the advanced poses. I top off the book with five routines of sample yoga that discuss different needs. This is followed by a whole section on how to tailor your yoga practice to suit your own physical needs and address mental, emotional, and sometimes even spiritual concerns. You will also find tips to fit yoga into your current lifestyle. You'll find that yoga really does improve many facets of your life. Yoga is a great activity to explore; cheap and,

Clothing. Sure, if you like, you can use a yoga mat, but even the mat isn't essential; it only offers a little padding for a clean surface and to prevent your body from slipping out of place.

You can choose to invest in additional pieces of equipment as time progresses, and you decide that yoga is something you want to enjoy in the long term. Blankets are useful for supporting body parts during such poses. Yoga blocks can support your body, while yoga belts in certain poses can help you link your hands or bridge the distance between your hands and feet. As I said, though, none of these are needed, so don't let their lack stand in your way. Let's get started now!

Chapter 1: YOGA FOR PAIN RELIEF

The word yoga means "to yok" or "union." Yoga is the bringing together of the human self or mind, with the eternal universal consciousness or spirit, rather than just a series of physical exercises. Yoga is a way of inquiring into the essence of the mind, stressing practice, and direct experience.

Yoga, which includes anything from poses to meditation, maybe the most effective overall pain management device ever discovered. Part of the reason for this is that yoga is so effective in tackling stress. During chronic pain, the stress response system of your body — including the sympathetic nervous system and hormones such as cortisol — can remain "on."To be in such a state of "fight or flight" prepares you well for imminent danger to life or limb, but it's usually counterproductive for chronic pain. When depressed out, you tend to breathe faster and more erratically—tense muscles. Your mood could plummet. That all can make the pain worse. While doctors often overestimate the role of stress in causing and deteriorating a host of conditions, which include chronic pain, and often don't know what to recommend stressed-out patients, yoga understands that repatterning the nervous system is vital. A range of yogic tools can reliably shift the body from the "fight or flight" stress reaction, starting with simple breathing exercises that almost anyone can do, to the "rest and digest" relaxation mode. It is even possible, using yogic tools, to shift your nervous system into a relaxed state when you are in pain. Yoga can also help to balance stimulation and relaxation with those whose nervous systems do not mount an adequate response to pain and other stressors (sometimes due to too much stress over too long). The longer and more regularly you practice yoga, the greater the brain and nervous system wiring's improvements.

Comprehension of the difference between pain and suffering is crucial to the yogic perspective on pain relief. Pain is the physical (or emotional) hurt, while suffering is the way our minds respond to the pain that often ends up fueling their fires—the worst one we can imagine. We're concerned about things never getting any better. We agree our lives are over. That's distressing. And it is an issue that most doctors in medical school have never been taught how to treat. But for thousands of years, the relief of suffering has been a central aim of yoga. Ironically, suffering – just like pain itself – can activate the body's stress reaction system, which in turn can deteriorate sleep, lead to weight gain, fuel inflammation and encourage bad habits (such as not trying to exercise or eating unhealthy food), all of which may help to create your underlying physical state worse. So, in addition to making you feel better, the effect of yoga on relaxation and relieving suffering can also have measurable benefits for your physical health.

Chapter 2: THE MANY BENEFITS OF YOGA

Even if you're incompetent with yoga, you likely hear of it from others. You might even have heard reports of its numerous benefits. While you may be harboring initial skepticism about the utility of yoga, modern research is now available to back up many of the yoga practitioners' claims. Believe it or not, many famous people swear by yoga! Stars like Jennifer Aniston, Lady Gaga, Adam Levine, and Kate Hudson have credited yoga to help them get into shape for different film roles. They have used this to help them focus intellectually, heal from injuries, and safeguard themselves against reinjury.

Some celebrities have even credited yoga to help them cope with addictions and face incredibly stressful life challenges. Yoga is hardly a prissy activity, so do not let yourself be misled by those svelte women in cute leotards. It's a grueling form of physical training. A lot of professional athletes swear through yoga. LeBron James, Shaquille O'Neal, Sean Burke, former NHL goalkeeper, and swear by Blake Griffin. "Yoga can be harsh," says John Capouya, author of Real Men Do Yoga. "Not painful bed-of-nails, just rough. You are here for fun, athletically, stimulating workout. "Of course, to reap the benefits of yoga, you don't have to be a celebrity or a champion. Nor do you need a beautiful figure. Although the stars may be able to recruit top-notch teachers, wherever you are, you can always reap the benefits of yoga. This book is all you need, and the willingness to teach yourself. When you fully understand all the positive things yoga can offer, you'll probably feel even more relaxed and inspired to try it out. Wonder if yoga's worth your time? Taking a few minutes to get acquainted with some of the fantastic advantages. Yoga: Fostering flexibility.

Yoga can gradually loosen your muscles and make your joints more flexible while retaining their credibility.

Enhances brain function. Twenty minutes of yoga can sharpen mental focus and improve memory. It helps you to develop muscles that are strong and flexible. It protects against chronic conditions and may reduce the likelihood of falls and injuries. Prevents heart disease. Yoga can reduce your risk of heart-related conditions such as excessively high or low blood pressure, unsafe levels of blood sugar, and high cholesterol. Gives perfect posture. Poor posture can cause a whole host of joint and muscle problems over the years, but knowing how to balance your head perfectly over your spine can greatly reduce the stress on your back. Yoga tends to increase your body awareness, making it easier to adopt and stabilize postures that avoid enormous strain on any one joint. It can help you maintain a healthy weight. Research has shown a link between daily yoga practice and reduced body weight. Yoga can also boost metabolism and support the fat-to-muscle transition. Protects the joints and cartilage against wear and tear.

Yoga requires a wide range of movement that helps your body provide the nutrients your joints, and supporting tissues need to stay healthy and strong.

It may help to minimize arthritis pain and stiffness and reduce the likelihood of developing other conditions that restrict physical movement. Could make your sex life better. Research has revealed that four months of yoga can boost both men's and women's sexual performance. This increases blood flow to the genitals and improves the muscles of the sphincter, along with enhanced flexibility, strength, mental concentration, and complete knowledge of the body. In short, yoga will give a big boost to your sexual activities. Saves your spine. Many yoga positions can help to reinforce your spinal disks, which act as shock absorbers for your vertebrae and encourage proper skeletal alignment. It protects your nerves when your back is properly aligned and allows them to communicate freely throughout your body, providing health and wellbeing. Helps to cope with chronic migraines.

Several studies have demonstrated that consistent, long-term yoga practice can help resolve or reduce the occurrence of chronic migraines. Specialists now believe that certain yoga positions help to prevent physical misalignment and help prevent psychological stress,

Therefore it relieves migraine symptoms and minimizes migraine triggers. Improves bone health. Yoga is a perfect way to strengthen your bones as many yoga positions use your body weight. Yoga practice can also promote healthy levels of cortisol, which helps to maintain calcium in your bones. Fends the cravings off. Yoga has a positive effect on diet comprehension, says the University of Washington. Many who practice yoga are much more conscious of their bodies' needs and, consequently, what they eat and drink. Choosing healthy snacks is easier when you're aware of how unhealthy snacks affect your body. Strengthens the blood supply.

Yoga improves the movement of blood by relaxing the muscles. Better circulation of the blood increases the levels of cellular oxygen, which can help every part of your body perform better. It eases chronic pain in the back. Yoga improves strength and flexibility in the muscles, particularly to your heart. This has been shown to relieve many uncomfortable conditions in the back. The immune system strengthens. It helps to clear out the lymph nodes and activate different internal organs while you hold a particular yoga pose. This gives the body a greater advantage in treating illnesses, cancers, and other ailments. Enhances fertility, While few studies are supporting the positive effect of yoga on fertility, many believe that yoga contributes to increased fertility levels in women by helping to reduce stress. Helps his heart. Yoga poses are perfect when it comes to heart safety. The longer you hold a specific posture, the harder your heart can function to provide the energy that your body requires to maintain the pose. Certain poses, like the mountain and the easy pose, open the heart and surrounding region to increase circulation. The chair, the triangle, and the cobra require your heart to work harder. Breathing is too essential to disregard; yoga's two-to-one breathing ratio. Where you exhale twice as long as you inhale, multiple studies have shown that this increases heart safety even though it enhances circulation. Hangover speeds recovery. Ever regret all those drinks that you enjoyed the previous night? Some yoga poses (e.g., cat-cow and corpse) focus on working out your thyroid gland and wringing off your liver and kidney alcohol-generated toxins. They can also boost your metabolism, which may then work to more efficiently resolve hangovers. May bring down blood pressure. Two British studies have shown that, relative to inactivity, the corpse significantly induces a decrease in blood pressure. Fails the symptoms of asthma. One study has also shown that yoga can ease adult symptoms of mild to moderate asthma because it promotes mindful breathing techniques and induces muscle relaxation. Enhancement of natural moods. Several studies have shown that yoga practice can increase serotonin levels in your brain and decrease cortisol levels. Higher serotonin levels are correlated with a heightened sense of satisfaction. Helps people with Multiple Sclerosis. Evidence now shows that yoga can help people with MS by increasing their circulation, boosting their mood, and improving their physical abilities. It can cut back on blood sugar. Studies have directly linked yoga to reduced bad cholesterol levels and increased amounts of cholesterol, Getting the blood sugar control much easier for diabetics. When practiced on a regular, extended basis, the bow, the plow, and especially the tree have helped many diabetics get back to healthy blood sugar numbers. Yoga addresses the main cause of increases in blood sugar: heat. Deep breathing follows many asanas. It facilitates body and mind relax while the physical positions enhance the proper functioning of the processes that control the development and release of cortisol and serotonin. Its memory boosts. Experts believe mental and physical stress management will help people concentrate and coordinate their thoughts effectively. Yoga excels in this. Both the tree and the lotus stand for clear thinking. Promotes attention. Research shows that consistent yoga involvement can enhance coordination, memory, and reaction times. May delay of aging signs. Yoga practice can help your body cleanse itself of toxins, which can delay visible signs of aging. Let the nervous system relax. Because yoga poses and breathing can cause you to relax, it can relax the fight-or-flight impulse of your nervous system, freeing you to generate a calm, thoughtful response to difficulties. Strengthens your energy levels. Consistent yoga will consistently boost the metabolism and increase energy levels. Improves your balance. Yoga is good for improving your posture, which is a great first step towards improving your balance. Yoga practice will maintain your balance even before you arrive at the poses where you stand on one knee. Reduces sodium levels in your body. Yoga will decrease sodium levels in your body in two ways. Firstly, sodium is used by your muscles as they contract to maintain a yoga position. Second, many asanas yoga energize your kidneys, enhancing their ability to flush excess sodium out of your body. The stress is released. We unwittingly build up muscle tension without even knowing it. A prime example is when a dangerous road or dense traffic leads us to grip the steering wheel tightly as we drive. Sustained, This grip on death can lead to chronic tension, soreness, and tiredness in the muscles. Yoga can help you realize which muscles carry tension and can help you relax. As muscles relax, they reduce toxin accumulation and increase blood, oxygen, and nutrient distribution to the tissues of the body. It, in effect, encourages the regeneration of muscle fibers, which leads to stronger muscles that function with greater ease. Increases your red blood cell count. Studies have shown yoga can help improve the body's amount of red blood cells. It does make sleep easier. Research suggests that the restful nature of yoga can help to stimulate better sleep. Specific yoga poses are designed to prepare body and mind for rest periods. Increases and maintains coordination skills with the hand-eye. Yoga is a perfect way to build and retain excellent coordination of hand-eyes; it is much more powerful than gaming. The body awareness fostered by yoga can also increase your depth perception. Promotes proper respiratory techniques. Studies suggest that it is less likely for those who practice yoga to take huge gulps of air. As part of any yoga workout, yoga often avoids shallow breathing by providing clear guidelines for guided, deep breaths. Proper breathing stimulates digestion, strengthens the immune system, promotes relaxation, and stimulates critical thought and a host of other benefits. Protects your digestive system. Stress can make digestive problems worse, such as ulcers, constipation, and diarrhea. Yoga will improve those conditions with ease. Numerous of the yoga poses in this book should promote digestion. All of the spinal twist positions are especially useful in helping the digestive system function smoothly. Self-esteem rises. Many people who engage in yoga study experience a heightened sense of appreciation and a greater willingness to forgive, which in effect gives your self-esteem a big boost. May act as a complement to conventional medicine – or an alternative to that. Yoga was used for millennia, before the advent of modern medical modalities, to treat a variety of conditions. Never stop taking your medicine without first talking to your doctor. If you can see changes in your health as a result of practicing yoga, don't hesitate to seek a medical examination of your condition. Am not sure if yoga's awesomeness? Here are a few more fast facts: People have practiced yoga for at least five thousand years. There are over 100 different poses of yoga; their execution can range from slow and gentle to rapid and intense. Yoga can be targeting nearly every part of your body. It can stimulate internal organs that are not easily reached through any sort of stimulate. Yoga can deliver a complete but low-impact workout for your body. Research suggests that yoga can deliver the same amount of cardiovascular workout as an aerobic workout. Yoga can be the perfect group activity which is not competitive. Yoga is incredibly affordable; you can spend the basics next to nothing. On the other hand, you should spend considerable amounts to ensure you get the best-qualified teachers, the right equipment, and effective learning materials. You can practice yoga outside on a lovely sunny day or indoors, whatever the weather. Yoga needs minimal equipment. Many people use yoga mats to minimize slipping, sliding, and uncomfortable sitting on a hard surface, but owning one isn't necessarily necessary. Some people also use yoga balls, blocks, and straps, but again, you can exercise effectively without them. In most instances, a towel can replace a strap, a sturdy book, or metal food cans can stand in for blocks of yoga, and a blanket can serve as a makeshift yoga mat. And if you have a health problem, you should practice yoga. Just speak with your doctor about your plans beforehand. I will warn you in this book to contraindications about different physical conditions. Some poses may require modifications, while other poses are complete to be avoided, depending on the physical limitations.

Yoga is also safe for people with heart disease, high blood pressure, diabetes, high cholesterol, and arthritis – and it can also alleviate symptoms. Prenatal yoga is available during pregnancy for women who want to remain healthy and in shape. Some poses reinforce muscles you will use in the birthing process, while others will energize you and get you through those early weeks of lack of sleep when your baby is born.

There are poses to enable you to wake up and others to help you plan for sleep. Postpartum depression can also be alleviated, as relaxation techniques, as well as other yoga, poses, help calm the emotions. Whether you're in good health or struggle with some number of physical or emotional problems, yoga will help improve your quality of life. It can avoid illness, reduce symptoms, and have exceptional benefits for your mental health. Yoga can enhance your overall sense of wellbeing directly, which can help you maintain a positive mood and an upbeat attitude. Yoga has been found to enhance both self-control and self-acceptance. l It can help reduce hostility and boost social skills. Above all, yoga is easy to learn and master. Studies suggest a maximum of two or three days a week, from thirty minutes to an hour and a half days, as the optimal amount of time to spend on yoga practice. Also, if you spend just one hour a week, complete, on yoga, you can still enjoy all its amazing benefits! For that matter, even five minutes a day may prove helpful, so use it wisely on yoga if you have only that much time between activities. They're not going to regret it.

Chapter 3: YOGA AND YOUR LIFE

Seven primary forms of yoga exist Hatha, Vinyasa, Strength, Ashtanga, Bikram, and Yoga Iyengar. Hatha is the most popular type of yoga and the easiest. This incorporates the methods of respiration and essential movement. Vinyasa yoga blends the various poses that turn seamlessly into each other. Power yoga is an intense form, geared to fast muscle building. Ashtanga is similar to Vinyasa yoga in that it combines multiple poses that transition smoothly into each other; it is unique in that the poses include special techniques of respiring. Bikram is a series of 26 yoga poses designed to be carried out at very extreme temperatures. lastly, Iyengar yoga uses items such as blocks or chairs to place the body in the right position. In this book, we will concentrate primarily on the first method, Hatha Yoga. If you are a dedicated yoga practitioner already, you are likely to use proven practices and have worked effectively in your life with yoga. In that case, you may want to skip the rest of this chapter and go straight to Chapter 3, where we begin to get into the nuts and bolts of yoga, the different poses.

Yoga For Any Lifestyle Is yoga the right form of exercise for you? I would assert that any lifestyle can be adapted to yoga.

There are elements of yoga that can be applied very much anywhere in a group, on a plane, at your office. Because yoga does not require special equipment when traveling, it is easy to maintain your daily yoga practice. Yoga can (and should) be introduced into your daily routine, even if your life is hectic, if only for five minutes at a time. If you have a good workout routine already, it's all the better; Yoga can easily be tackled to either end of your workout. If you have a set schedule or one that varies, you can practice yoga regularly. It doesn't matter whether you live in the mountains, on the beach or anywhere.

If you live in a studio apartment or a 20-bedroom mansion, you can still find space for yoga! In other words, there's no excuse not to include yoga as part of your life. It's so helpful, why not take a shot at it? When and where, You can easily introduce a single yoga position into your cool-down if you already have a regular workout routine. For several days, use a single pose, before moving on to anything else. This gives your body time to adjust to a new positioning and to learn its process, which can be harder than on the surface it appears. Yoga's "when" and "where" doesn't matter so long as it's consistent. It's the consistent yoga practice that makes it effective. Most people find that waking up earlier than normal for a half-hour of integrating a yoga routine into their lives yields positive results. Yoga is a great way to kick off your day. Others rely on yoga at night, saying it makes them fall asleep more quickly.

Don't have time a half-hour early to wake up? Whether your life so makes, you can even practice yoga at work. You can execute many of the poses while sitting in a chair.

While standing, waiting in line, or putting on makeup, you can execute others. The only constraint: Do not practice yoga within a few hours of eating. I recommend having a yoga mat and a pair of comfortable workout clothes in your car to make it easier to practice yoga whenever and wherever the opportunity presents itself. You never know when it will come in handy Even though you can do yoga everywhere and everywhere, you set aside a comfortable room for yoga in your home. One of my friends was lucky enough to have an additional room in her home that she set apart for yoga. Dubbed "The Yoga Room," carpeted, the walls were clutter-free, and only the items she needed for her yoga work were in the room. I found it clean, open, refreshing, and relaxing-the the perfect yoga place. If you don't have the space to devote a whole room to yoga, you can clear a portion of a room at least – preferably with a wall, as it's going to be handy for sometimes support. Your Yoga Plan The next step is to draw up a plan. If you are just starting to explore yoga, it's crucial that you gently join the practice. Your body needs time to ease the changes that you are bringing in. At the same time, your body needs to experience yoga regularly, so you can start discovering its benefits in your body, mind, and spirit. It would be a gentle introduction to yoga to give yourself five minutes a day to enter one or two of the poses. Yeah, at first, five minutes is all you need. Take it onto one of your current routines. For example, if you have a set routine that you follow at the beginning of your day, five minutes of yoga can help clear your mind and revive your body.

On the other hand, if you have a range of events that you normally follow before going to bed (and if you don't, I highly recommend starting), then five minutes of yoga can help you relax and prepare your mind and body for a good night's rest. Start with a pose or two that will work for you. Try another pose or two after a few weeks. As you start to notice the benefits in the form of increased alertness and flexibility, etc., feel free to extend your yoga time to 10 minutes a day or longer. Once you have reached the point where you are expanding your yoga practice to 20 or 30 minutes at a time, you should consider giving your yoga your timeslot. Sure, you can keep your day starting or ending with yoga, but if you find it cramping your mornings or evenings, feel free to experience other times of the day. I recommend that you continue to use one or two yoga positions to help you wake up and prepare for sleep; at the same time, give yourself three blocks of time a week to dedicate yourself to more intensive yoga practice.

Chapter 4: WARMING UP FOR YOGA

Before running or working out, everyone knows the importance of stretching, but what kind of warm-up does yoga require? While traditional stretching is helpful before yoga is performed, as most yoga poses are advanced stretches in and of themselves, there are many yoga positions that you can use to warm up before delving into the more involved practice. The special aspect of warming up for yoga is the cycle of self-centering while awakening your muscles. A physical yoga warm-up is a psychological warm-up that allows you to move away from your other preoccupations and reach a calm mental stance that will assist you in even more yoga work. An ideal warm-up yoga will include poses that involve both the upper and lower body. It will include stretches that attend to your arms, back, and spine, which are the main areas of your body that get the most work when you do yoga. You will discover some great poses in this chapter that you can use as part of your warm-up routine. The Mountain Focus: Legs, Posture Level: Beginner Total Time: 60 seconds Indications: Sciatica, Stress Contraindications: Low blood pressure, dizziness, headache, lightheadedness.

- The mountain pose is a perfect warm-up to start. It can make your body ready for many other standing poses. It's great for your posture and can help you stay calm as you face your day under pressure. It may sound like you're just standing up, but there's more going on than you meet your eye. Here is how mountain pose is performed:

- Stand still enough with your feet apart to feel stable. You may need to adjust your feet further apart if you are pregnant but do not separate them any further than your shoulders.

- Establish a strong link with the ground by raising your feet. Shift your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and the left and right heels. Keep this weight distribution on as you return your toes to the ground and continue the exercise

- Bend your knees slightly and straighten them. That will relax the joints in the knee. You should have straight legs but never locked.

- From your feet up, become conscious of each part of your body as you engage the muscles to sustain a tall, straight torso, topped by the tip of the "mountain," your head. Imagine a rope extending from the top of your head and dragging it upwards – along with your neck and the torso to which it is tied.

- Activate your thigh muscles by turning them inwards ever so slightly.

- Let's open your eyes, moving your shoulders and arms backward. Tip your tailbone slightly below to offset the settings you've just made to your chest. Naturally, this will involve muscles around your belly button to sustain your abdomen and keep your back, neck, and head directly above your hips (which still should be directly above your knees and feet).

- Stand tall and straight, with your arms at your sides relaxed. Focus your gaze ahead. Look at anything just below the eye level. This will boost your mental focus, remove distractions and ensure that your chin is slightly lowered unless it already is adjusted by pulling the string from the top of your head

- It serves as a deliberate counter-action to all the time we spend hunched over our screens, bent over a book, or focused on a project.

By transitioning from the mountain pose to the forward fold , you can continue to warm up.

The Forward Fold Focus :

Hamstrings, Rear

Level: Total Start time: 60 seconds

Indications: moderate depression, fatigue, insomnia, headaches; kidney, liver, digestive system stimulates

Contraindications: Back injuries, pregnancy (possible careful modifications)

- To perform the fold forwards:

- Stand firmly planted with your feet, spaced slightly apart for balance. Transmit your weight around your feet equally, and leave your torso tall and free. Inhale: Inhale.

- Exhale and bend your body towards the hips, not the waist. Bend only as far as you can, while still easily breathing.

- Press your heels to the ground and hold your knees above your feet 's bottom.

- Keep your knees bent if your hamstrings are too tight to straighten your legs. When you can completely straighten your legs, place your feet on the concrete.

- Leave the head and neck free to hang.

- Inhale and add length to your torso, then breathe out to resolve deeper into your pose.

If you were to stop here, you would slowly raise your torso, stacking one vertebra at a time atop the others, until you have returned to an upright position. Nonetheless, for this warm-up you want to turn into the half-standing forward fold. That will stretch your spine and support your back and knees.

The Half-standing Forward Fold

Focus: Hamstrings, calves, back

Level: Beginning

Total Time: 60 seconds

Indications: Stress

Contraindications: Back injury

- Lifting your body from the forward fold until your flat back is parallel to the table. Place your hands on your legs forehead. Breathe in, draw in your abdomen, and use your back muscles to support your torso and keep your spine straight.

- • retain length from your head to tailbone through your spine

- • Pull your shoulder blades aside from your ears and gaze forward

- Breathe a few times before rising to an upright position and resting, with feet slightly separated, in mountain pose.

Wrist Stretches

- Before you engage in most yoga poses, it is important to warm your wrists up; many require you to carry weight on your wrists. The following are some simple wrist stretches and warm-ups which you can use to prevent injury and improve flexibility

- Get down on your knees and hands; put your hands directly over your shoulders and knees above your hips. Fold your hands underneath to face your palms, and point your fingers toward your knees. Breathe in and slightly rock your body forward, and move gently. Breathe out and step back slowly. Perform this motion at least four times

- Stand erect and extend your right arm towards you with your hand facing downwards. Relax your hand and lower your fingers. Use your left hand to grasp and gently pull these fingers back towards your body.

- Press one another's hands, as if you were praying. Gently lower your hands until you reach a stretch. Hold for 10-15 seconds on the stretch, then release. Replay

- Keep your elbows in a tight fist with each hand against your hands. Hold your elbows on your hands, shift your wrists in a gesture of eight. Continue for 10 to 15 seconds on this motion, then rest and repeat.

Neck And Shoulder Stretches

- Equally necessary is stretching your neck and shoulder area before doing yoga. Here's a perfect way to lubricate and shift the throat and shoulder joints smoothly:

- Start in a seated position, keep the shoulders down, and the spine straight.

- Keep your hips straight, breathe in, and stretch your arms so you point your fingertips toward the stars.

- Breathe out as you keep moving your left ear to your left shoulder and put your left hand over your head to stretch your neck gently to your leftBreathe in, straighten your head, and reach your arms up to the sky again.

- Repeat the subsequent motion but to the right.

- When you enter your neck, breathe in and lock your fingers together.

- Push your palms up to the sky.

- Breathe out as you put down your locked palms to press your neck back while pushing your chin toward your throat.

Pelvic Tilt

After this, warming up your lower back is important before you engage in yoga. Your spine supports the rest of your body, so warming up the surrounding muscles is extremely necessary before you participate in any yoga practice.

The pelvic tilts can help loosen your spine, particularly if your back is rigid.

To do a pelvic tilt:

• Lie on your back, and sit down.

• Press your bottom back to the ground, tilt your pelvis, and release.

• Repeating a pelvic tilt for at least 15 repetitions is desirable.

Another great stretch of the spine to warm up for yoga is the stretch of cat-cow.

The Cow-Cat

Focus: Backbone

Level: Starting

Total time: 60 minutes

Indications: intervertebral disks, abdominal organs, menstrual discomfort; adrenal stimulation, kidney stimulation;

Contraindications: Neck injury adjustment

To do the cow-cat:

- Begin on all fours, with neutral (straight) spine and long neck. If you have a neck injury, all through the exercise, you will keep your head and neck in this neutral position. Your feet, just behind your thighs, should be hip width apart.

- The hands are put directly under your arms, the fingers pointing upward. Neither lock your elbows. If you suffer a wrist injury, extra support can be given by flexing your arms slightly at the elbow. If your injury doesn't let you carry weight on your wrists, rest your forearms on a chair or other slightly elevated surface..

The Cow

- Inhale (optional: curl your toes to the ground) as you relax your abdomen and let it shrink down.

- Lift your head up and look up as your middle back sags. Pull your shoulders off your ears.

The Cat

- Breathe out slowly as you move from the cow to the cat role. (Optional: let your toes relax).

- Let your head lower until comfortable stays. Press your belly button toward your spine at the same time, pushing your back into a hump, like a cat bowing its back.

- This tucks in your tailbone and tilts your pelvic bottom forward. Repeat the stretch of the cow-cat five times, and return to the place of the neutral spine we began. Within a single environment, you can increase your repetitions by up to 20 over time. You can easily transition from the neutral back position into a leg stretch.

The Leg Stretch

Beginning with a neutral spine on all fours, point your right toes, straighten your right leg behind you, lift it up to the sky for a few seconds and hold that position.

• Flex your foot slowly through the air with your leg and hold the position for a few seconds.

• Flex your foot and bring your leg back to its starting point. Repeat the stretch with left leg.

Now, get up and end your warm-up session with goddess pose stretching..

The Goddess Pose Stretch

- Goddess Pose Stretch Goddess Pose Stretch Start in mountain pose, standing with your feet together, your body erect and tall, raising your whole spine through the top of your head, as if it had a rope dragging it straight up to the sky.

- Raise your arms straight from your sides, with palms facing downwards. Spread the legs apart so your feet are right under your wrists. Once the distance has been built, bend your arms and put your hands on your waist. Turn your feet slightly, to an angle of about 45 degrees.

- Check where your hips are with your hands on your stomach, then tuck them slightly under, tilting the bottom of your pelvis forward.

- Bend your legs, and slightly let your upper body sink. Check weight distribution across your feet. Adjust the weight until it is equally split across all parts of both feet. You don't want to roll your knees forward; keeping your feet firmly planted helps keep your knees aligned over your heels.

- Straighten up, so that all is correctly aligned. Breathe again, lower your body again and keep your shoulders tucked away. Allow yourself sink further into the curve, with all four corners of your feet (the big toe side, the small toe side, the inner and outer portions of the heel) supporting your body in equal measure. As you sink into this stretch, your upper thighs will engage and start to roll out, just a little. Keep your shoulders up, and breathe deeply

- Straighten your thighs, lift your back, again. A deep breath. Bend your knees on an exhale to lower your body again, keeping your weight evenly spread over your feet. Tuck your hips and sink deeper into the bend, letting your legs actively support your body from your toes up through your thighs.

- Raising your arms straight from your hip, now. Rotate your arms to face your eyes, and bend your elbows to lift your hands until you point your fingers straight up. Spread your fingers apart, hold back your shoulders, your elbows even with your shoulders, and look forward. Breathe in deeply then out slowly. Breathe in again, then lower your arms and straighten your legs when you exhale; rise up, let the energy pull your body through that rope that stretches from the top of your head.

Chapter 5: YOGA FOR THE LEGS

The Big Toe :

Focus Hamstrings

Level: Intermediate

Total Time: 60 seconds

Indications: Stimulates liver and kidney, relieves fatigue, menopausal symptoms of insomnia.

Contraindications: lesion in the lower back, neck injury

- The big toe pose concentrates on your hamstrings but gives many additional amazing benefits. It spreads your calves and thighs while energizing your liver and kidneys. It will help to boost your digestion, too. For women, the big toe can help alleviate symptoms of menopause, and can help any patient with headache or insomnia.

- Note: you can perform this yoga pose seated or standing. Such guidelines are for the standing posture, which requires less coordination and is a little easier to execute. Stand six inches apart, with your feet. Boost your kneecaps by tensing the muscles at the front of the thigh.

- Breathe out and fold your body at your hips without bending your knees, reaching down your arms until you can reach your feet. Hold your shoulders short, away from your mouth.

- Place your middle and index finger on either side of your big toe and hold onto your toe by covering your fingers with your thumb while pushing your toes into the dirt.

- Breathe in, extend the rib cage and keep the back straight. Without rounding your back, straighten your arms. Broaden the body's forehead, and breathe out.

- Relax your forehead and let your neck stretch from your back in a straight line as you breathe out.

- Breathe in, keep holding your big toes. On each breath out, relax your hamstring muscles further.

- Remove your toes and lift your body until you stand straight, with arms at your sides to exit this position.

Extended Hand to Big Toe

Focus: Ankles

Level: Intermediate Total Time: 30 seconds

Indications: Better balance, calm mind, better focus

Contraindications: low back injury to the ankle

The extended hand to broad toe is perfect for building strength in your legs and ankles while extending your legs backwards. It can help keep your balance steady. If you've ever had a lower back injury or an ankle injury, then you should avoid this picture.

- Begin by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the right and left sides of your heels.

- Head your right knee up to your belly button from there. Inside your thigh reach your right arm and grasp the outer edge of your right foot. Tighten your left front thigh muscles and move your outer thighs towards you Breathe in and stretch your right leg forward until your knee is as straight as possible. If you can, move your leg upside down while taking 30 seconds of steady breaths.

- Breathe in, then reverse the process smoothly, moving your leg backwards as you exhale and bend your knee. When you exhale, breathe in again and lower your foot to the ground.

- Repeat with left leg and arm on this process.

The Chair

Focus: Legs

Level: Beginner

Total Time: 60 seconds

Indications: flat feet; Energize back, diaphragm, intestines

Contraindications: recent injury to shoulders , back, hip, knees

- The Chair The chair pose supports your feet, knees, buttocks, and back while relaxing your arms and shoulders. It's perfect for flat feet care, and will energize your back, abdominal organs and diaphragm. I recommend you stand next to a wall, if you need help for balance.

- Begin by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the right  and left sides of your heels.

- Inhale and stretch your arms to the sides. Turn your palms up when your arms are straight, and continue raising your arms until they are straight.

- Breathe out and bend your knees, until the thighs are as close to the horizontal as possible. This will occur when your chest gives your thighs a right angle while pressing your heels firmly into the ground.

- Keep your shoulder blades slightly straight and elongate your lower back by pushing your tailbone down and in. Keep this place thirty to sixty seconds. Breathe in, raise your arms and bring your legs straight.

- Exhale and return to a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the right and left sides of your heels.

The Tree

Focus: Lower legs

Level: Beginner

Total Time: 30 to 60 seconds

Indications: flat feet, sciatica

Contraindications: low blood pressure, headaches, , insomnia; hypertension modification for high blood pressure

The Tree builds strength in your ankles, lower legs, thighs, and calves in particular, as well as your spine. It spreads out the arms, chest, inner thighs and groin as well. The tree pose will make the balance easier and alleviate flat feet. It is a great first standing pose to master as it prepares your body to deal with the more demanding standing poses.

At first, beginners may find it hard to keep their feet from sliding down their legs. You can support this by bracing your knee against a wall before you have more firmly defined your balance. If you have headaches, low blood pressure, or insomnia, this pose should be avoided. If you are suffering from high blood pressure, simply don't lift your arms above your head.

- Start by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated from feeling stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the right and left sides of your heels.

- Drive your left inner foot firmly into the ground and shift your weight to the left. Bend your right knee, extend your right hand downwards, and grip your right ankle while your balance is set on your left hip.

- Lift your right foot the opposite leg and place the sole against the left thigh. Push your heel into the left side of your groin and keep your toes pointing downwards towards the ground if you can flex your leg far enough. It will center your abdomen above your left foot.

- Your pelvis should be neutral, even and not tilted backward or forward. Place your hands atop the pelvis. Set your tailbone down into the ground. Press your right foot sole into your left calf, and fight your left leg with opposing force. Press your hands together like a greeting seal, and stare straight ahead.

- Keep 30-60 seconds in this position.

- Exhale and return your right foot to the ground, assuming the pose of a mountain. Stand up tall and straight with your feet sufficiently separated from feeling stable. Establish a solid connection to the ground by shifting your distribution of weight so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels. Breathe in slowly, allowing your chest to fully broaden, and then breathe out even slower.

- Repeat the left-hand process

The Easy

Focus: Knees, Ankles, spine

Level: Beginner

Total Time: Variable

indications: Relax the mind

Contraindications: injury of the knee or hip

- The simple pose focuses on your lower legs, especially your knees and ankles, while strengthening the back at the same time. It was found to relax the brain, too. It might be helpful for beginners to use the aid of a yoga block for this pose by sitting near a wall and putting the block in the space between your shoulder blades and the wall. For this pose, you will need a thick sheet or blanket too.

- Fold the blanket into a support mode, which is a few inches thick. Sit cross-beamed and put your pillow under your knees.

- Put your hands, palms down, on your thighs as you slightly turn both thighs inwards and press them down into the ground. Sustain two full breaths on this.

- Continue to sustain this by positioning your thumbs under the edge of your axes and allowing the upward force to raise your entire body until your head is directly above your neck, directly above your hips.

- Place the tops of your calves over one another, spread your knees, put each foot behind the opposite knee, and collect your legs towards your torso. Rest on the ground, the edges of your feet, and ensure that your inner arches are against your lower shins. Your shins and thighs with a gap between your feet and your abdomen will create a triangular shape. Make sure your belly is in a comfortable pose.

- • Rest your knees and stretch your tailbone toward the ground. Tension your shoulder blades, pull them toward your back without bowing your back.

- Stay in that position as long as you wish. I recommend changing the way you cross your shins (i.e., right over left then left over right each time) if you intend to practice this pose regularly.

The Extended Triangle

Focus: Lower Legs

Level: Intermediate

Total Time: 30 to 60 seconds

Indications: backache, digestion, (especially if pregnant)

Contraindications: headache, diarrhea low blood pressure

The Extended Triangle aims to help you stretch your ankles, knees and thighs and build strength while energizing your abdominal organs. It can stretch the elbows, back, arms, hamstrings, thighs, calves and groin as well. The extended triangle can help improve the digestion of your body, and can help relieve backache, particularly for pregnant women. Beginners might find it helpful to execute this pose against a wall to support balance.

extended triangle may be used as a preparation for twisting poses or forward bends. If you suffer from headaches,diarrhea, or low blood pressure this pose should be avoided. If you have questions about balance, don't hesitate to keep a wall for support behind you. If you are suffering from high blood pressure, make sure you are in the final position looking down at the table. If you have problems with your neck, keep your eyes straight, instead of looking up.

- Start by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels. Inhale deeply and fully, in, and then slowly out.

- Inhale again. Breathe the feet out and move until they are three feet apart. Extend your arms to your sides, keep your shoulder blades wide, your chest high, and your palms face the ground.

- Turn the left foot slightly towards the right. Rotate your right leg out of your hip until the angle of your foot to your torso is 90 degrees. Make sure the sole of your feet is firmly connected to the ground on your toes and heels on the left and right sides.

- The right kneecap should conform to the center of your right ankle. Breathe out and stretch your body over your right leg, taking care not to bend your hips but your waist. As you do so, press your left heel into the ground at the same time. Turn your torso slightly to the right, keeping it evenly distributed in length. Let your left hip move slightly forward and let your tailbone elongate towards your left heel.

- Put your right hand on your lower leg, ankle or field, depending on your level of comfort and ability to retain even the sides of your body. Go straight into the sky to your left arm and align it with the tops of your shoulders. You can either let your head stay in place, or turn it to the left and look to your left hand.

- Stay in that position for between 30 and 60 seconds. To get rid of this pose, breathe in and lift your chest, return to the mountain pose: stand upright and straight with your feet sufficiently apart to feel comfortable. Establish a strong connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the right and left sides of your heels.

- Repeat, this time leaning towards the left.

The Lord of The Dance

Focus: Ankles

Level: Advanced

Total Time: 10-30 seconds

Indications: shoulders, balance,groin, chest, abdomen

Contraindications: injury to ankle, elbow, arm, low back, knew

The dance lord focuses on building strength in your ankles and legs, while stretching your chest, shoulders, abdomen, thighs and groin simultaneously. It can contribute to improving your balance. Beginners to this pose may find it hard to balance themselves; don't hesitate to try a wall's aid for extra support. A light touch on a stable surface can often trick your body into thinking that it has another solid point of contact, making it easier to maintain your balance

- Start by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid link to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels.

- Inhale, balance your right foot and lift your left foot off the ground by bending your knee and raising your foot to the back side. Place the top of your right thigh and lift your kneecap.

- Remaining your body upright, reach behind your body and hold the outer foot with your left hand. Simultaneously raise your pubis to your abdomen and lower your tailbone to the ground to avoid shortening your back.

- Start raising your left foot from your body and upward. Stretch out the left thigh until it is parallel to the table. At the same time, stretch out your right arm before you, parallel to the ground, too.

- Stay up to 30 seconds in this position, respiring deeply and steadily.

- Lets go of your foot, bring it back to the ground to free yourself from this position.

- Return to pose on the peak. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels.

- Use your right foot to repeat the operation.

The Extended Side Angle

Focus: Ankles and Knees

Level: Intermediate

Total Time: 60 seconds

Indications: infertility and menstrual pain (women), sciatica , constipation

Contraindications: blood pressure (low or high), headache, insomnia, modification for neck injury

- The extended side angle focus on building strength and relaxing the legs but can also bring back therapeutic benefits. This pose can soothe menstrual pains and infertility for women. It can expand your arms, your belly, your shoulders and your lungs To prevent slipping, beginners can find it helpful to execute this pose with the extended foot up against a wall. If you suffer from blood pressure issues, insomnia or headaches you should avoid the extended side angle. If you have trouble with your neck or neck injury, you should not turn your head upwards; instead, look straight ahead or down at the table.

- Continue mountain pose. Stand erect and upright, this time about three feet apart from your knees. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels.

- Raise your arms to your sides with your palms facing down; reach straight across your fingertips, hold your shoulders wide and low.

- Shift your left foot slightly to the right and tilt your right foot 90 degrees, just as you extend your right leg outwards until your knee or top is straight out to your right toes. Turn your left hip a little to the right, but just keep your torso straight forward.

- Press your left heel to the ground by elevating your left inner groin towards your abdomen. Breathe out your right knee and bend it over your right ankle. Let your knee stretch but never past your toes.

- Holding the mouth open, and back. Climb your left arm to the sky with your palm facing right. Tuck your hips under you, slightly.

- Lengthen your entire left body to extend from your left foot all the way up to your fingertips. Hold your left foot on the table, breathe out as you stretch to the right and reach with your left finger tips. Let the right arm relax straight down, dropping to the right leg.

- Let your left side proceed to stretch to the right, lowering your torso toward your right thigh. Keep your hips tucked under and the tops of your shoulders vertical. Avoid the inclination of turning your left shoulder forward by pulling your right arm back against the thigh. Stretch as far as your body brings you through without shifting. When you can touch the floor with your right hand, press down your fingertips just next to your right instep.

- Try to stretch out multiple breaths to the left hand. Then breathe in, push your right hand on your thigh while straightening your right leg and raising your torso, letting your arms lower to your sides.

- Return to pose on the peak. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels. Repeat the whole cycle, extending this time to your left hand.

The Revolved Side Angle

Focus: Knees, Ankles

Level: Intermediate

Total Time: 30-60 seconds

Indications: infertility, digestion

Contraindications: blood pressure (high or low), headache, insomnia

The Revolved Side Angle is built to create strength in your knees and ankles while extending your arms, abdomen, lungs, spine and groin. It will strengthen your abdominal organs and enhance your metabolism, stamina and balance. Most people assume that the revolved side angle can help with constipation, backache, osteoporosis and infertility recovery. Anyone who has ever had problems with blood pressure, insomnia or headache should avoid this pose. If you are prone to issues with your back, look to the ground or down instead of looking up.

- Start by standing in a pose on the mountain. Stand tall and straight with your feet far apart to feel comfortable. Establish a solid contact with the ground by moving your weight distribution so that it is divided equally between the base of your big toes, the base of your tiny toes, and both the left and right sides of your feet. Breath deep.

- Exhale, put your hands on your hips and move back in the lung with your left side. Place your right foot to the right at an angle of 45 degrees, and point your left foot to the right. Align your knees, tension your thighs and tilt slightly outwards your right leg. Your kneecap will be positioned directly above your right foot, not bent in or out.

- Detach your torso and tilt to the right before you look over your right hip. When you do so, lift your left heel and roll on your foot ball until it resembles the inside of your right foot. Slowly inhale in. Breathe out your right knee and bend it until your leg is parallel to the table. At this level, your right shin should be vertical, with your knee straight above your heel. At the same time, when tucking in your tailbone, raise your left thigh toward the sky and stretch tightly through your left foot.

- Exhale again, move your body slightly to the right and lower your left arm to the right. Drop your left arm to the right of your hip, and use your arm's pressure against your thigh to further twist your shoulders. Drag the blades down the back of your head. The goal is to lower your left arm to where it reaches your shoulder but listen to your body. You may feel discomfort but you should never feel pain.

- Keep relaxing the body through multiple breaths.

- Breathe in to rid yourself of this pose, lift your body as you exhale.

- Return to pose on the peak. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels.

- Rest for a few long , full breaths in the mountain pose and repeat the process, this time bending over your left leg.

Legs Up The Wall

Focus: feet and leg

Level: Beginner

Total Time: Up to 15 minutes

Indications: blood pressure, digestion, respiration

Contraindications: back or neck problems, eye injury

The legs up the position of the wall are based on stretching your legs and neck back, as well as your body front. It can treat cramped feet and legs while soothing minor backaches. Experts credit this with relieving a variety of conditions including asthma, problems with blood pressure, sleeplessness, menstrual symptoms, headaches, and digestive / respiratory issues. There are conflicting views about whether menstruating women should be doing this pose. If you have questions please consult with an experienced professor. People with head, back, or neck problems should avoid this pose completely.

- You'll need a brace like a thick folded blanket to conduct the legs up the wall role. You'll also need a wall that your legs can hold up against.

- You'll need to first figure out where and how to place your support. It is intended to lift your back under your waist from under the table. You can need less support if you are really stiff but position it further away from the wall. The more flexible your arms, legs and back, the greater the protection that you can bear and the closer you can get to the wall. Once you find out what is most comfortable for you, you'll want to try.

- Placing your support half a foot away from the wall is a strong starting point! Sit opposite your help point, touching the wall on the right side of your body. Breathe your hips out and roll until your shoulder hits the table. Roll right on your back, lift your legs up onto the wall. Your head and shoulders will rest gently on the table, and firmly support the arch in your back. When the body falls off the backrest, you should change its location to avoid this.

- The hips lie in the gap between the backing and the wall. Raise your head and let it fall straight from your back, giving your neck a straight extension. Inhale and let your chest grow, and stretch your ribs. Have your shoulder blades break from your spine into either direction, and let your arms and hands rest straight from your sides on the table.

- Tension the legs slightly to help hold them in place along the wall. Let the thigh tops relax. Switch your eyes to your own heart.

- Remain in this position, breathing deeply and steadily for five minutes. Over time, this pose will allow you to work your way up to a full 15 minutes.

- Shifting your body off the help by turning to the right side and dropping your legs to the ground. Before inhaling rest on your side for a moment while you sit back up. Using your arms to move your body to a seated position along the wall, using your left leg.

The High (Crescent) Lunge

Focus: Arms, legs

Level: Beginner

Total Time: N/A

Indications: digestion, sciatica

Contraindications: knee injury (caution), neck injury modification

- The high lung, also known as the straight-leg lung or crescent lung, helps to develop strength in your legs and arms while stretching out your groin at the same time. This posture is credited by physicians with successfully treating sciatica, constipation and indigestion. If you've ever suffered a big knee injury then you should take great care to enter this picture. If you have problems with your neck, you can change the high lung by looking at the ground instead of looking into the center of the room.

- Raise your knees from the standing forward turn, breathe in and place your left foot behind you so you can make a right angle with your right foot and bring your left foot ball to the ground.

- Rest your body on the right thigh, and lengthen it as you look straight ahead. At the same time, tense your left thigh and drive it up to the sky while stabilizing your left knee above your heel (never stand with your knee in front of his foot). Stretch your left leg to the ground by raising your left foot.

- Exhale, and return the right foot next to your hand.

- Repeat the cycle and step back with your right foot.

The Garland

Focus: Legs

Level: Beginner

Total Time: 30 to 60 seconds

Indications: metabolism, digestion

Contraindications:  ankle, injury to low back, hip or knee

- The pose of the garland helps stretch your thighs and ankles and back while toning your stomach. Beginners can find it helpful to sit on a chair's edge, rather than squatting. Your thighs and upper body should create an angle of 90 degrees, and your knees should be slightly forward with the soles of your feet.

- Start by squatting on the ground with your feet and heels together. Separate your thighs until they stretch beyond your shoulder width. Breathe out, lean forward your body until it is between your thighs.

- Move your elbows forward to the inside of your knees and bring your hands together in the seal of greeting. To help elongate the front of your body, press your knees into your elbows. Push your thighs inside against your sides. Stretch your arms forward, push them to your sides, and fold your lower leg foreheads into your axles. Drive your finger tips down into the table.

- Stay in that position for between 30 and 60 seconds. Raising your knees and standing in a standing forward bent position, breathe in and let go of yourself.

The Revolved Triangle

Focus: Legs

Level: Intermediate

Total Time: 30 to 60 seconds

Indications: digestion, respiration, balance

Contraindications: back injury, migraines, low blood pressure, sleeplessness, diarrhea

The revolved triangle focuses on stretching over the legs and building energy. This exposes your back and thighs, at the same time. Through opening your chest and stimulating your abdominal organs it will enhance and energize your breathing. Experts agree that the revolved triangle will help with constipation and sciatica, improving digestion, helping with back pain, and improving your equilibrium.

It may be helpful for beginners to approach this pose with a narrow stance and use the aid of a wall to hold their back heel in place. Whether you've ever had a spine or back injury, the revolved triangle should be avoided. This pose should also be avoided by people with migraines, low blood pressure, sleeplessness, headaches or diarrhea.

- Start by standing in a pose on the mountain. Stand up tall and straight, around three feet apart this time with your feet. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels. A deep breath.

- Lift your arms parallel to the ground and your palms face down. Stretch out both arms from your sides; it extends your shoulder blades.

- Hold your legs straight, turn right on your feet's balls, then place your heels on the deck. Lift your feet, and point your left foot slightly to the left to maintain your balance. Lift your right foot to the toes and slightly point your right foot to the right.

- Breathe out again, move your body slightly to the right and pull back your neck over your front side. Place your left hand on either side of your foot, on the table. Let your left hip slant to the table. When you do so, press the outside of your right thigh to the left if your right hip rises up towards your shoulder; this will move your hip away from your shoulder. You can force your right thumb into your hip when required to help your body function properly.

- Newcomers to this position should keep their heads straight and look to the ground ahead or down. Less experienced people will turn their heads to look at the thumb.

- Pull your arms away from your body with force through the back centre. Put your body weight on the heels and on the front hand.

- Remain 30 to 60 seconds in this position. Breathe out, release the twist from your body, breathe in and move your body up.

- Repeat this process, turn to your left this time.

The Warrior

Focus: Lower Legs

Level: Beginner

Total Time: 30 to 60 seconds

Indications: sciatica, respiration, circulation

Contraindications: heart problems, high blood pressure , neck injury, modifications for shoulder injury,

The Warrior pose builds strength through stretching your groin, lungs, stomach, chest, shoulders, and neck into your lower legs , arms, shoulders, and back muscles. Before doing other poses including a backbend it is a perfect warm up. The guerrilla is perfect for sciatica therapy.

Beginners can find raising their back heel on a block helpful to stay grounded in this pose. When you have high blood pressure or have heart issues, you can stop this pose before doing it, or consult with an experienced yoga teacher. Those that have problems with their shoulder should keep their arms horizontal during. If you are having trouble with your neck you should keep your neck straight and stop looking up.

- Start by standing in a pose on the mountain. On your right leg, breathe out and move forward, place your foot about three feet ahead of your left leg, on your right knee bent and your left heel planting on the ground.Always point the left toes to the left, and always to the right foot. That will help maintain your equilibrium.

- Raise your right arm to the sky, with your hand to the ground. Pull back and bring your shoulder blades together.

- Keeping your left heel pushed into the ground, breathe out and bend your right knee over your right ankle until your shin is perpendicular to the ground. Stretch through your arms and raise your rib cage away from your abdomen. With this movement, you should feel your chest, stomach and the back of your arms and legs rise up. You can keep your head in place and stare straight ahead or you can turn your neck at gaze up at your right hand.

- Stay in that position for between 30 and 60 seconds. Push your feet into the ground to free yourself from this position and straighten your right knee while vigorously relaxing and bringing your right arm back up. Move back, putting your right leg back next to your right knee. One will transform both feet straight.

- •Take a few breaths and then repeat, with the left leg going forward.

The Warrior 2

Focus: Ankles

Level: Beginner

Total Time: 30 to 60 seconds

Indications: carpal tunnel syndrome, backache, osteoporosis

Contraindications: high blood pressure, diarrhea,modification for neck injury

- The Warrior 2 pose focus on building your legs and ankles strong while stretching your shoulders ,  lungs, chest and groin. This will strengthen the digestive organs, increase stamina, treat backache, and alleviate pain from carpal tunnel syndrome, osteoporosis, and flat feet. Those with diarrhoea or high blood pressure issues should avoid this position. Those that have neck issues should keep their neck pointed straight ahead instead of putting it into this position.

- Start by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels.

- Raise arms parallel to the ground and consciously reach out to them. Keep your shoulder blades broad, and face the ground with your palms.

- Bring your left leg forward, place your foot straight in front of you. Point your left foot slightly to the left and point the right foot toes outward at an angle of 90 degrees, to the right. Place your heels under your body in a straight line, and raise your thighs to support your weight. Slightly rotate your left thigh out so that the center of your left kneecap is over your left ankle.

- Exhale and bend your left knee until you hit the ground at the correct angle. Straighten your right hip, and press your right heel to cement it in the wall. Spread your arms straight out of your shoulder blades while holding your spine straight around your pelvis. You should have your left arm directly above your left leg while your right arm is above your right leg. Tuck the thighs softly beneath. Turn your head to the left and look your left hand past.

- Stay in that position for between 30 and 60 seconds.

- Breathe in to free yourself from this position, step back until your feet are all together and point straight ahead. Your weapons go back to your sides.

- Repeat the process, move forward this time with your right leg.

The Reversed Warrior

Focus: Legs

Level: Intermediate

Total Time: 5 breaths

Indications: sciatica, carpal tunnel syndrome, flat feet osteoporosis Contraindications: injury to hips, diarrhea, back or shoulders, , high blood pressure

- The reversed warrior, when stretching your shoulders, thighs and arms, focuses on building strength in your legs.

- Launch the pose in Warrior 2. With your knee bent your right leg should be ahead of you.

- Raise your arms straight out with palms down to your hands. Then drop down and return your left hand to rest on the back of your hip.

- Raise your right hand up into the sky, extend your arm above your head and keep your legs straight. Stare up and back, with your eyes and your right arm

- Leave this position by straightening your back to your side and lowering your right hand.

- Then step back, putting your right leg back next to your left leg.

The Warrior 3

Focus: Ankles

Level: Intermediate

Total Time: 30 to 60 seconds

Indications: posture, memory, balance, concentration

Contraindications: injury to legs, hip, back, or shoulder, high blood pressure

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- The Warrior 3 strengthens the muscles and arms of your legs and ankles as well as your back. It will strengthen your posture and enhance your balance. Many experienced yogis move from warrior one to warrior three by raising their arms above their heads, breathing out and moving their body to their forward side.

- It may be difficult for beginners to balance on one foot; feel free to touch a wall with a hand or a shoulder to support your balance; When you have high blood pressure issues this position should be avoided.

- Start by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Set a firm connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels.

- Exhale and fold the body into a steep forward bend. Breathe out from there and step straight behind you into a deep lunge. Hold your right knee bent at an angle of 90 degrees. Place the middle of your abdomen in the center of your right thigh and use both hands to support both sides of your right knee. Squeeze your hands into the hip, lift your body up, breathe out and tilt it slightly to the right.

- Extend your arms forward, holding them parallel with your palms facing the deck. Breathe out and press backwards the top of your right leg, driving the right foot's heel into the table. Straighten your left leg, and simultaneously raise your right leg straight behind you. To create resistance, press your tailbone into your pelvis, as you raise your back leg.

- Shift your body forward by moving the majority of your body weight to your left foot ball. Just straighten your left knee to firmly tie your left foot's heel. Your arm, body, and raised leg should be parallel with the ground at this point. If your abdomen is tilted, release the hip of your raised leg downwards until you have even your hip points. Extend your back leg behind you, while you bring your arm forward. Head up slightly and gaze forward without crimping your neck back.

- Stay 30 to 60 seconds in this pose. Breathe out and come out of the lunge to rid yourself of this pose. Place the hands next to your right foot. Breathe out; push your left foot ahead until it's parallel to the right, and you've come back to a curve.

- Keep a few breaths in the forward bend and then repeat the process with your left leg spread out behind you.

The Lotus

Focus : Ankles and Knees

Level: Advanced

Total Time: 5 seconds

Indications: digestion, stimulate bladder, lowers blood pressure Contraindications: ankle injury, knee injury

The lotus stretches your knees and ankles as you energize your belly, your bladder and your back. Individuals with injury to the knee or ankle should avoid the position.

You should be able to do any of the following comfortably before you try out the lotus:

- The bound angle

- The revolved head to knee

- The pigeon

- The cow face

- The half-lotus

- The pose isn't for beginners; it's harder than it seems. Many intermediate to advanced practitioners however find this position helpful to clear the mind.

- Start by sitting in the place of the staff, with your torso tall and your straight legs sticking out before you.

- The secret to safe lotus success is opening your hip joints. Start by rotating your right thigh out of the hip socket and bending your knee. This will help guard your knee against injury.

- Place your right hand under your right arm, and raise your right foot with your left hand. Holding the same distance from the floor with your knee and foot, raise the lower leg with your hands and push it forward so your right foot is on top of your left hip.

- Turn your left hip out, and bring your left foot as close as possible to your chest. Keeping your left knee and foot the same distance from the floor, lift the leg with your hands and bring it up slowly and smoothly to your body, putting your left foot on top of your right hip.

- At first, keep this position only for a few seconds before first removing your left foot and then returning to the staff position.

- Repeated practice over a period of weeks helps you to hold the lotus pose with ease for a full minute.

Chapter 6: YOGA FOR THE ARMS AND SHOULDERS

The Gate

Focus: Shoulders

Level: Beginner Total Time: 30 to 60 seconds

Indications: abdomen and energizes lungs

Contraindications: modification for knee injury

The gate is focused on opening your shoulders while stretching your spine, hamstrings and the sides of your body at the same time. It also energizes your abdominal organs and your lungs. This posture can be done by individuals with knee injury while sitting on a chair.

- Start by kneeling to the table. Straighten your right knee, extend it out to the right and press your foot against the wall, both toes and feet. You should have your right knee and ankle facing straight up, aligned with the top of your hip. Shift your belly slightly to the right, thus turning your upper body to the left.

- Inhale and stretch your arms out to your sides. Bend your body over your right leg and rest your right hand down your leg as far as you can. Your torso's right side will be compressed while you stretch out the left side.

- Place your left hip and push your abdomen down into the ground. Move your left hand to the lower left cage of your rib and push it up towards your shoulders.

- Inhale while extending your left arm over your head to your right. Enable your left hip to roll forward slightly but stretch your upper body away from the ground.

- Stay in that position for between 30 and 60 seconds. Breathe in and raise your torso straight up through your top arm to free yourself from this pose. Switch the right leg back to its original location.

- Rest for a moment, then turn left to repeat the cycle.

The Handstand

Focus: Shoulders

Level: Advanced

Total Time: 10 seconds or longer, depending on experience level

Indications: anxiety, depression

Contraindications: neck, back, or shoulder injury, high blood pressure, headache, pregnancy, heart problems

Precondition for doing a handstand is the forearm stand. It develops energy in your back, wrists and shoulders while stretching your stomach. A forearm stand can boost the balance and is thought to be helpful in treating depression and anxiety. If you've ever had an injury to the spine, back or head, you should avoid the position. Equally, people who are suffering from headaches, high blood pressure , heart problems and menstruating will treat with caution. Pregnant women should completely forego this picture.

The forearm stand represents an advanced inversion. It requires severe force in your hands, arms and shoulders. You should be in a position to perform the following;

- Downward-facing dog.

- Dolphin plank.

- Crow.

- Headstand.

- Eight-angle pose.

- Firefly.

- Upon mastering the above poses, you should have the strength to tackle your forearm stand.

- Start with the dog facing downwards. Stand on your hands and knees straight above your neck with your elbows and your arms above your feet. Press directly on your hips until both legs and arms are straight. Let your neck go straight from knees to head over your ass.

- Breathe in slowly and deeply.

- Bend your forearms down to the ground. Play apart your fingers and drive them into the table. When you step into the handstand, you will use your fingers to provide balance, so start using them now. Tighten the blades of your foot, draw them together and then draw them towards your tailbone.

- Move the left leg forward, bend the left knee and flex the right foot. Move your hips and thighs up until the spine is straight above your shoulders.

- Raise your legs in line with the rest of your body, until they are straight and vertical.

- Enlist the muscles in your core stomach to help keep your hips above your shoulders. If your groin or armpits feel stiff, pulling the front of your ribs into your body and stretching your tailbone into the sole of your feet can elongate your lower back.

- Curl your knees together and tilt your palms inwards. Hang your head between your shoulders, and look straight ahead.

- At first, stay in this position for 10 seconds. You should work your way up to 60 seconds at most over time. Continue to breathe as you hold this posture deeply, gradually, and steadily.

- Breathe out and lower one leg first and then the other, to relieve this position. Hold your shoulders high and your shoulder blades apart as you put your legs down.

- Stand in a forward bend for 30 seconds before slowly lifting the body straight, one vertebra at a time.

- If you can't get yourself upside-down completely, that's fine. Continue to practice the strength-building poses that will give you sufficient power to support and balance your body.

The Firefly

Focus: Arms

Level: Advanced

Total Time: 15 to 30 seconds

Indications: anxiety, stress

Contraindications: injury to shoulder, elbow, wrist, lower back

When stretching your thighs and back, the firefly helps develop strength in your arms and wrists. It can tone your stomach and improve your balance too. Unless you are suffering from injuries to the shoulder, forearm, elbow or lower back then you should avoid the position. Beginners can make this pose easier by sitting on the ground, placing the legs at angles of 90 degrees, and using blocks of yoga to lift each heel.

- Start by squatting your feet apart a little less than your shoulder width. Tilt your abdomen forward to hang between your legs and bend your torso down. Keeping your body low, bend the legs until your knees are level with your abdomen.

- Raise your left upper arm and shoulder as far as you can above your knee behind your left calf, positioning your hand just above your foot. You should point your fingers ahead. Do the same for your upper right-hand shoulder.

- Raise your body off the table, by moving the gravity center. Push your hands to the ground and roll your weight gently onto your hands. Your inner thighs will sit as far up as you can.

- Inhale, spread your legs as straight to the sides as possible while holding your belly elevated, so your legs are parallel to the ground. Push your big toes to the bottom while pulling and spreading your toes towards your body. Tilt the inner edges of your feet slightly forward, while pushing back the outer edges.

- Straighten your arms and stretch your shoulder blades to leave your chest hollow. Raise your head and glimpse the distance. Take slow breaths, and keep 15 to 30 seconds in this position. Then when you exhale, drop your feet to the ground.

The Dolphin Plank

Focus: Arms

Level: Beginner

Total Time: 30 to 60 seconds

Indications: concentration

Contraindications: shoulder injury, carpal tunnel syndrome

The dolphin board builds strength in your shoulders, neck and spine while reinforcing your heart. That pose should be avoided by individuals with carpal tunnel syndrome or shoulder injuries. The dolphin board differs from the straight board as the forearms are on the ground, while your upper body is supported by your hands and wrists in the regular board and your arms are straight.

- Start in a dog that faces downwards. Start with your hands and knees straight above your hands and your hips above your knees. Press directly on your hips until both legs and arms are straight. Let your neck go straight from knees to head over your ass.

- Breathe slowly, deeply. Breathe your body in and move it forward so your elbows are directly above your wrists. That should put your body with your arms perpendicular to it parallel to the ground. Push the outside of your arms in and tightly.

- Place your index finger underneath to the table. Shift your elbows back to the table. Secure your shoulders and then move them away from your back. Expand your collarbone out of your chest at the same time.

- Push up the front of your thighs while allowing your tailbone to avoid the ground as it naturally stretches down to your feet's sole. Face up until the back of the neck is parallel to the table, and look straight down. Stay 30-60 seconds in this position.

The Upward Plank

Focus: Arms and Wrists

Level: Intermediate

Total Time: 30 seconds

Indications: abdominal organ function, thyroid

Contraindications: modification for neck injury, wrist injury

As you stretch your ankles, shoulders and chest, the upward plank builds strength in your arms and wrists as well as your legs. Anyone who has had wrist injury should avoid that pose. Individuals who have had neck injury should use a wall or chair seat in this pose to support their neck.

- Start by sitting in the pose of the staff: sit down on the ground, straighten your legs, bend your ankles and bend your toes back to your torso, which is straight and tall.

- Place your hands gently on top of your thighs, palms downwards as you turn them slightly inwards and push them into the table. Breathe in deeply then out slowly.

- Continue to breathe gradually as you put your thumbs under the edge of your axes and let the upward force raise your entire body until your head is directly above your neck, directly above your hips.

- Keep this big body, lower your arms to your sides, touch the ground with your fingertips to keep your stance and balance steady.

- Remain in that place for as long as you wish.

- Exhale, place your hands and feet within the ground and lift your hips until your body and thighs are parallel to the ground and your arms and shins are perpendicular to the ground.

- Holding your hips in place, straighten your right leg and then your left leg. Raise your hips even higher without keeping your hips firm. Raise your chest while you press your shoulder blades over your back together.

- Turn your head slowly sideways, without shortening your neck. Stay on for 30 seconds in this position.

- Breathe out and lower yourself back into the posture of the personnel to release. Stretch your legs out, cross your knees and cross your toes back to your neck, which is suspended by an invisible cord up to the stars.

The Extended Side Angle

Focus: Shoulders

Level: Beginner

Total Time: 30 to 60 seconds

Indications: constipation, backaches, menstrual symptoms

Contraindications: headache, blood pressure (high or low), insomnia

The extended side angle, along with your arms, upper back, lower legs and neck, builds strength in your shoulders when relaxing. Backaches, constipation and menstrual symptoms are medicinal. Those who have problems with blood pressure, insomnia or who have a headache should avoid the extended side angle.

- Start by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Set a firm connection with the ground by trying to shift your weight in such a way that it is equally divided between the base of your big toes, the base of your small toes and the left and right sides of your heels.

- Breathe out, and put your feet three feet apart. Shift your left foot slightly to the left and turn right to a 90-degree angle. Both the soles of your feet will be parallel. Hold your arms up parallel to the ground and hold them out vigorously, with the palms facing the ground.

- Inhale and stare over your right fingertips. Breathe out your right knee and bend it until your shin is perpendicular to the table. Turn your body forward and put your right elbow on your knee. Extend your left arm over your left ear and still face the ground with your right.

- Thrust the outside of your left foot into the ground and raise your left hip through the left arm. Stay 30-60 seconds in this position.

- Breathe in and raise your body back to the mountain pose to release yourself from this pose. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a strong connection with the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and the right and left sides of your heels.

- Repeat the cycle, this time with extended right leg.

The Eagle

Focus: Shoulders

Level: Intermediate

Total Time: 15 to 30 seconds

Indications: focus, balance, asthma, sciatica, backache

Contraindications: knee injury

The eagle covers the upper back and shoulders. Daily success will improve your concentration and reinforce your equilibrium. The eagle pose is credited by doctors with relieving the effects of asthma, sciatica and backaches. Those with knee injuries should not get active in this position.

- Start by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the right and left sides of your heels.

- Less bend your knees. Raise your right foot off the floor and balance on your left foot. Bring the right thigh over your left hand and hook your right foot behind your left lower leg. Stretch out your arms, cross the right arm over the left and bend your elbows to bring your upper arms toward your body. Loop your left hand over your right inner wrist and move the palms into each other.

- Raise the arms to the ground so the lower arms are parallel. Draw your arms together while allowing slight drop of your shoulders.

- Let the weight of your body sink into your left leg, stare straight ahead, and breathe. Remain 30-45 seconds in this position.

- Unwrap your legs, followed by your arms, and return to mountain pose to release yourself from this pose. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a solid connection to the ground by shifting your weight distribution so that it is divided equally between the base of your big toes, the base of your small toes, and both the left and right sides of your heels.

- Repeat the process, standing on your right foot and crossing your left arm over your right, even when wrapping your left foot over your right.

The Crow

Focus: Arms

Level: Intermediate

Total Time: 20 to 60 seconds

Indications: balance

Contraindications: pregnancy,carpal tunnel syndrome

- The crow strengthens both your forearms and wrists and your pelvis while stretching the upper back and opening the groin. It also helps build your core muscles and boost your balance. This pose should be avoided by those suffering from carpal tunnel syndrome or those who are pregnant.

- Begin by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. Build a strong link to the ground by moving your weight distribution so that it is distributed evenly between the base of your big toes, the base of your tiny toes, and both the right and left sides of your heels.

- Squat until you can flatly put your hands on the table, separating them from the shoulder-width. Anchor your palms in front of your feet about 12 inches to the ground. Stretch the fingers, and drive each finger 's top joints into the table.

- Fold back the knees, and hold them straight. Raise your body onto your feet balls and spread your legs out until your upper arms align. Bring your knees softly into the back of your upper arms and move your body weight into your hands.

- Holding your body on bent knees. Raise one foot off the ground and then the other. Pull your knees to the midline, and pull your feet to the hips.

- Stay 20-60 seconds in this position. To free yourself from this position, move your body weight back to the ground until both of your feet are up.

- Up to the mountain pose. Stand up tall and straight with your feet sufficiently separated to feel stable. Establish a strong link to the ground by moving your weight distribution so that it is distributed evenly between the base of your big toes, the base of your small toes and the right and left sides of your heels.

The Cow Face

Focus: Shoulders and Upper Arms

Level: Beginner

Total Time: 60 seconds Indications: stress, anxiety, fatigue

Contraindications: neck injury, shoulder injury

The face of the cow spreads out your arms, triceps and axes and your legs and ears. Anyone with serious issues with their neck or shoulder should avoid getting involved in this position.

- Start posing in the staff: sit down on the field, straighten your knees, bend your ankles and extend your toes back to your chest, which is suspended from your hips to the sky.

- Bend the knees so the feet are flat on the ground. Set your left leg across your right thigh, set your right foot, down your right hip on the outside. Wrap your right leg over your left thigh, up your left knee with your right knee. Then push your right foot straight out of your left hip. Your hips will be as they lie between your feet's sole.

- Inhale and stick out your right arm before you. Turn the arm inwards until the thumb points to the left and the palm faces upwards. Doing so will round down the upper back. Exhale as you shift your arm behind your body and hold your forearm parallel to your waist in the arch created by your lower back. Push down your shoulders, and move your hand gently until your forearm is vertical. Keep your elbow up against your body's right hand.

- Inhale your left arm and extend it in front of you. Rotate your hand, until the sky faces your palm. Breathe out and put your arm above your head. Stretch the left hand. Breathe out and bend your left elbow, bring your left hand behind your head to hold your right hand and, if you can, interlace your fingers. If your hands can't touch, hold a towel in your left hand and grab the other end of the towel with your right hand as you stretch it out behind your back. Using the help to spread out your wings. Over time, your muscles will extend even more until you can grip your palms.

- Lift your left elbow and lower your right elbow towards the table, bending your armpit backwards. Squeeze your shoulder blades over your back and lift your arms. Seek to hold your left arm and your head just to the left.

- Stay in this 60 second spot. Then unhook your feet, bring your arms back                     to your sides and open your legs.

- Repeat the cycle, turning both the arms and legs in direction.

The Dolphin

Focus: Arms

Level: Beginner

Total Time: 3o to 60 seconds

Indications: digestion, osteoporosis, high blood pressure, asthma, sciatica, Contraindications: modification for neck injury, shoulder injury.

The dolphin strengthens your arms and legs while straining your feet and back at the same time. Regular performance can fend off osteoporosis growth, and may improve digestion. High blood pressure, sciatica, and asthma can also be relieved. If a neck or shoulder injury has occurred, keep the knees bent in this pose.

- Start by getting down on the ground with your hands and knees. Align the knees with the thighs. Place your forearms flat on the ground, aligned with your wrists. Clasp the hands together and press the forearms firmly into the ground.

- Flex your toes, breathe out and lift your heels first, then knees off the ground and straighten your legs until your knees are only slightly curved. Lengthen your tailbone from your belly, and press it softly into your pubis. Boost your seated bones in the air and bring your inner legs from your inner ankles towards your groin.

- Spread your shoulder blades over your back, stretch them out of your spine and press them down to your tailbone. Hold your head between your upper arms steady, without lowering it.

- If you have never had a neck or shoulder injury, then at this stage you should straighten your knees. If you naturally round your upper back, you don't need to straighten it. Lengthen your tailbone vigorously and lift the top of your chest away from the table.

- Remain 30-60 seconds in this position. Breathe out and lower your knees to the ground, to free yourself from this position.

The Eight Angle

Focus: Arms

Level: Advanced

Total Time: 30 to 60 seconds

Indications: abdominal organs

Contraindications: shoulder, wrist, or elbow injury

- The eight angle pose is geared towards building power in your arms and wrists. Having perfected the standing forward turn, bound twist, four limbed staff and extended side twist poses it is a perfect place to take on. Individuals with injuries to the shoulder, wrist or elbow do not perform this pose.

- Begin by standing in a pose on the mountain. Stand up upright and straight with the feet a little farther apart than the hip width. Build a strong link to the ground by moving your weight distribution so that it is distributed evenly between the base of your big toes, the base of your tiny toes, and both the right and left sides of your heels.

- Exhale and move to a standing forward turn. Place your hands down next to your feet on the table.

- Slightly bend your legs, and put your right arm inside and behind your right leg. Press your hand close to your right foot in the ground. Move your right arm slowly around the back of your right leg until your leg is up and behind your right shoulder.

- Knee back up your shoulder and push your left foot to cross your left leg over your right. Corner your body slightly to the left, transferring more weight onto your left arm.

- Elevate your feet slowly off the table. Breathe out and the elbows bend. Turn the body forward and let it come down until it's parallel to the table. Have your knees straighten at the same time as you stretch your now straight legs to the right, parallel to the ground too.

- Press the right upper arm in between thighs. Rotate your body to the left with the aid of the pressure in your upper arm while keeping your elbows tucked in tightly. Stare at the ground like you are doing this.

- Remain 30-60 seconds in this position.

- Gently straighten your arms to release yourself from this position, raise your torso, bend your knees, disconnect your ankles and put your feet back on the ground. Step back into a bend in front and rest for a few minutes.

- Repeat from left side of this cycle

The Chair

Focus: Shoulders

Level: Beginner

Total Time: 30 to 60 seconds

Indications: heart, diaphragm,

Contraindications: low blood pressure, headaches, insomnia

- The chair stretches your arms and back, while supporting your spine and legs at the same time. This is healthy for the heart and diaphragm too. The chair makes the mountain pose a great precursor, or any standing forward bend pose. Anyone suffering from persistently low blood pressure, chronic insomnia, or recurrent headaches should prevent this.

- Begin by standing in a pose on the mountain. Stand up tall and straight with your feet sufficiently separated to feel stable. kBuild a strong link to the ground by moving your weight distribution so that it is distributed evenly between the base of your big toes, the base of your tiny toes, and both the right and left  sides of your heels.

- Breathe in and straighten your arms with your palms facing out, shoulder-width out.

- Breathe out as you bend your knees to lower your body while elevating your arms straight overhead at the same time. You want your thighs approach the horizontal. Your knees must be above your toes but never beyond them, and your upper body leans slightly for balance, but you should try to keep it as straight as possible. Press down the tops of your thighs in the sole of your feet.

- Place your shoulder blades over your back and stretch your tailbone to the ground and into your pubis.

- Remain in this position, breathing deliberately for 30 to 60 seconds.

- Breathe in and straighten your knees as you reach through your arms to free yourself from this position. Switch to the mountain pose, breathe out and drop your arms to your sides. Stand up tall and straight with your feet sufficiently separated to feel stable.  Build a strong link to the ground by moving your weight distribution so that it is distributed evenly between the base of your big toes, the base of your tiny toes, and both the right and left sides of your heels.

The Half Gate

Focus: Shoulders/Sides

Level: Beginner

Total Time: 30 to 60 seconds

Indications: stimulates lungs, liver, kidney

Contraindications: knee injury

- The half gate pose focuses on raising your shoulders while extending your hamstrings simultaneously. It can stimulate your abdominal organs and your lungs. You should avoid this position if you have a knee injury, as it requires standing on one knee.

- Start by kneeling on the concrete.

- Elevate your right leg and straighten it to the right and place your foot on the ground. Turn your right leg straight up so that your right foot is on the ground and your toes point away from your body. When you are unable to put your toes on the floor, put them on top of a block or brace your right foot against a wall.

- Check to make sure your hips are straight. Raise your arms with your palms down towards your sides. Inhale and let that broaden your face. Keep your shoulders relaxed and slightly back while exhaling steadily, leaving your chest open. Inhale again as you lower your right arm to put your hand on top of your right thigh, then raise and rotate your arm to touch the stars straight up.

- Relax and feel the stretch to your left fingertips in the hamstrings and up your torso.

- Lower your arms to your sides to release yourself from this pose, and return your right leg to its original position.

- Release those muscles by falling on all fours; then lower your hips and let the upper body melt over your legs into the pose of a infant. Relax here comfortably as you breathe in, and then gradually get out. Take several breaths before you get back on all fours and get ready to return on the other side of the cycle.

The Noose

Focus: Chest and Shoulder

Level: Intermediate

Total Time: 30 to 60 seconds

Indications: asthma, indigestion, menstrual symptoms

Contraindications: back injury, knee injury, herniated disk

The noose is a dynamic posture that focuses on opening your shoulders and chest while at the same time stretching your buttocks, groin and spine in your ankles and building up energy. While energizing your abdominal organs it can improve both posture and digestion. Doctors prefer the noose to alleviate symptoms of asthma, back pain, indigestion, gas and menstruation. This posture should be avoided if you have a knee injury, back injury or a herniated disc.

- Set off into a full squat until your feet touch your thighs. Place your right arm out for balance and touch the wall.

- Extend knees to the left. Breathe out, rotate your torso to the right and place both hands firmly on the wall. Your left elbow will meet the outside

of your right knee, at this stage. Sustain yourself on the right.

- Breathe in, slowly move your left arm back down your left leg and move your left shoulder toward your left knee, thereby covering any open space on your left torso. Exhale through your left knee as you press your left hand to elongate the left side of your body from your inner groin. Keep your belly happy as you do so.

- Lower the right hand sideways. Keep breathing slowly as you deepen the twist, letting your left hand gently brush the ground for balance. Bend and stretch your arms behind your back while you are securely balanced on all four points of each foot, and grip your left wrist with your right hand.

- Remain in that position for between 30 and 60 seconds. Breathe out, unclasp your hands, and straighten your torso from the twist, to release yourself from this pose.

- Breathe in as you climb the pose of a mountain. Stand straight and tall. Establish a strong link to the ground by moving your weight distribution so that it is distributed evenly between the base of your big toes, the base of your tiny toes, and both the left and right sides of your feet. Inhale gradually and deeply, then exhale much slower

- Repeat the process, stretching towards the right this time.

The Peacock

Focus: Arms

Level: Advanced

Total Time: 10+ seconds, depending on experience level

Indications: circulation, gall bladder, pancreas, liver, intestines, kidneys Contraindications: wrist injury, elbow injury

The pacifier develops tension in your forearms and wrists while supporting your back and legs simultaneously. Performing the pacific before the downward-facing dog or the pose of the child is useful. This posture can not be overlooked by someone with an elbow or wrist injury.

- Starting in full lotus position. Sit straight, right in front of you with your feet. Rotate the right thigh from the hip outwards and bend the knee. Keeping the same distance from the floor with your right knee and foot, raise your lower leg with your hands and push it forward so your right foot is on top of your left hip. Turn your left hip out and draw as close to your body as you can your left foot. Holding your left knee and foot the same distance from the floor, raise the leg with your hands and pull it up slowly and easily to your chest, bringing your left foot on top of your right hip.

- Tilt your body forward and drive your hands into the table, pointing your fingertips down to your knees.

- Bend your knees slightly, and bring together your outer hands and forearms until they meet. Bend your elbows into an angle of 90 degrees, and walk your knees to your hands.

- Tilt your body forward to lean on your upper arms and burrow your elbows under your belly button. Never let your elbows move away from each other; you can tie them in with a piece of soft fabric if needed.

- Put your stomach over your elbows and bring your forehead down to the table. Straighten your knees and spread your legs behind your chest, hitting the ground with the tops of your feet. Tighten your knees and bend your shoulders down slightly.

- Head up from the ground and gaze forward. To lift your feet off the ground, tilt your weight slightly forward. You should have the body and legs parallel to the ground.

- At first just stay in this position for a few seconds. You'll be able to increase your time in this pose over time, as you rise in strength.

- Lower your head and lean downwards until your feet hit the deck, to leave this position. Bend your knees, and take off your torso. Unlock your legs and put them in workers position right in front of you.

- Change your leg position in the lotus the next time you do the peacock.

The Shoulder Press

Focus: Arms

Level: Advanced

Total Time: 30 seconds

Indications: balance, indigestion, constipation

Contraindications: Elbow, wrist, shoulder, lower back injury

The shoulder press helps build strength in your arms and wrists. It can help develop good posture too. After the eagle, the garland, or any bound angle pose, this is a great pose to perform! Doing the shoulder press before making a standing forward bend or the downward-facing dog is also beneficial. Individuals suffering from an elbow, wrist, lower back or neck injury should stop pressing the neck.

- Start in a squat with feet slightly more apart than the width of your neck. Squeeze your torso between your knees.

- Stay low and raise your hips until your thighs are nearly parallel to the ground.

- Hold your shoulders and upper arms between your legs and lean on your thighs just above your knee.

- Place your left hand right inside your left foot on the table, with your fingers pointing forward. Do that with your right hand. During the cycle your upper back will arch. Press your palms into the ground and move your weight softly from feet to hands. Start straightening out your weapons. Your feet lift off the ground when you do so.

- Press both your outer arms and inner thighs. Cross both of your ankles when you can. Gaze straight in. Stay in that role for 30 seconds.

- Bending your knees, breathing out and letting your feet return to the ground to free yourself from this position. Move your weight back to your feet, then shift your arms to your sides to get back to your original squat spot.

- Relax and take some breath.

The Plow

Focus: Shoulders

Level: Advanced

Total Time: Up to 5 minutes

Indications:  restlessness, backache, sinus problems, headache, stimulates thyroid; modifications for high blood pressure, asthma

Contraindications: neck injury, diarrhea

The plow opens up your shoulders and stretches your spine while your thyroid gland is energised. It may give relief to people with backache, headache, restlessness or issues with the sinus. You can stay away from the plow if you have diarrhea, a neck injury or are actually menstruating.

This pose may be done by individuals with high blood pressure or asthma with the adjustment to support their legs on a chair or wall. The plow in its full form is a very advanced position you should introduce yourself to before attempting it on your own with the help of an experienced instructor.

- Start with your shoulder support, your legs pointing up and your hands holding back.

- Breathe out as you slowly fold your hip joints over your knees to bring your feet back to the ground. Keep your legs completely extended, and your torso straight and upright. When your toes reach the ground, lift your thighs and tailbone toward the sky and pull your groin inside your abdomen. To make it simpler, imagine your body as it's hanging from your groin. Keep your chin off your breastbone and relax your throat. Breathe all through slowly.

- Lower your arms when your back is stable and clasp your hands together, pressing your arms into the ground;

- Initially maintain this pose for 30 seconds, but increase the length over time, up to 5 minutes.

- Breathe out as you return your hands to the back and raise your legs to the supporting shoulder stand to release it from this position. From there, take in, then stand in the corpse position while you exhale roll out of the head.

Chapter 7: YOGA FOR THE BACK

The Bridge

Focus: Spine

Level: Beginner

Total Time: 30 to 60 seconds

Indications: sinus problems; energizes thyroid, abdomen, lungs; relieves menstrual pain, asthma, menopause symptoms; prevent headaches

Contraindications: neck injury.

For many parts of your body, the bridge is excellent, but it primarily stretches out your spine, neck, and chest. You can also energize the lungs, thyroid, and abdomen. The bridge will help re-energize your legs, improve your metabolism, and help avoid headaches, tiredness, insomnia, and back pain. Many people who have asthma, problems with the sinus, osteoporosis, and high blood pressure find the bridge very relaxing. Women also find it beneficial to relieve menstrual discomfort and symptoms of menopause. Warning: if done incorrectly, this pose can lead to a neck injury.

- Lie on the surface. When you wish, you can place a blanket under your shoulders for support. Bend your legs, and bring them as tight as possible to your sitting bones.

- Exhale as you press your arms and feet into the ground and push up your tailbone to activate your glutes before raising your hips off the ground.

- The knees should stay straight above your hips. This will also fold your hands under your pelvis, and use your arms to help your shoulders.

- To lengthen your tailbone, shift your knees away from your hips and push your pubis up to your belly button.

- Take your chin off your breastbone, strain your shoulder blades, and press your sternum.

- Keep up to 60 seconds in this position and take full, deliberate breaths. Exhale while gradually lowering your back and hips to the ground to release.

CONCLUSION

I hope this book has been able to help you learn how beneficial Yoga can be to you while giving you clear instructions that have shown you how to quickly and confidently perform the most popular poses. The benefits of Yoga are seemingly limitless. You have seen how Yoga can help your health by improving your posture, energizing your internal organs, building strength and softness Throughout your joints, and emotional and spiritual wellbeing. Whatever your age, using the instructions in this book, you can quickly start a yoga practice. Also, physical injuries and limits on movement are no barriers. With more than one hundred types of Yoga to choose from, many of which provide modifications to fit different injuries, you can stretch and strengthen. You now have access to the best of Yoga from starting yoga positions to advanced poses, accessible practices that can bring increased health to every part of your body, mind, and spirit. Best of all, you can do Yoga in your own home's comfort and privacy! No need to spend valuable money on expensive classes, not to mention gas spending and time to get there! Your yogic practice will fit seamlessly through your everyday routine and lifestyle. A pose here, a mudra there, and you stretched and strengthened your whole body before you knew it, and kept your mind energized throughout the day! Have you bought this book as a beginner and sought a starting point? You can start today. Choose an open and comfortable area where you can train with minimal distractions. Start easy, but don't let time constraints stop you from experiencing the amazing effects of Yoga. Now you can start by choosing one of the starter-level poses and giving yourself five minutes of serenity. Do the same tomorrow. You'll be well on your way before you know it, empowering yourself with the best life-saving strategies you might want for your wellbeing. Do you already know the fundamentals of Yoga, but are you trying to break out of the repetitive routines? Looking for a rigorous yoga practice that will benefit you, the body, mind, and spirit? The intermediate to advanced poses can be precisely what you need to step up your training to the next stage. Give yourself a gift; devote a little time to assess what your body needs from your busy schedule, then select the precise Yoga poses that are designed to address those needs. I recommend reviewing the different poses and choosing a few who will stretch you a little further than you already know. You have already encountered the healing power of Yoga; now explore the more bottomless well of strength, inner relaxation, and spiritual/mental consciousness that is locked up in these extra yoga poses and mudras.

Table of Contents

INTRODUCTION

Chapter 1: YOGA FOR PAIN RELIEF

Chapter 2: THE MANY BENEFITS OF YOGA

Chapter 3: YOGA AND YOUR LIFE

Chapter 4: WARMING UP FOR YOGA

Chapter 5: YOGA FOR THE LEGS

Chapter 6: YOGA FOR THE ARMS AND SHOULDERS

Chapter 7: YOGA FOR THE BACK

CONCLUSION