Yoga Instructions & Exercises

Yoga is a 5,000-year-old practice that originated in India. Yoga means "to yoke," referring to the unification of mind and body to breath through the practice of asana or physical postures. Yoga is increasingly popular in the west, as stress levels rise and people become aware of an alternative to chronic discontent. Yoga not only promotes peace of mind and physical health, but it also helps to cultivate balance, inner strength, flexibility and insight--invaluable tools on anyone's life journey. Everyone can do yoga. You don't need to be bendy or coordinated to give it a try. All you need is an open mind and heart and before you know it, yoga's many benefits and gifts will open to you.

  1. Asanas

    • A yoga posture or asana--which means "seat" in Sanskrit--is a physical stance done in conjunction with yogic breath to purify mind and body and facilitate an energetic opening along the body's chakras or energy centers. Asanas are broken down into standing postures, balances, backbends, seated postures, twists, inversions and core work. If you have never practiced yoga before, consider finding a beginner class at a yoga studio in your community. It helps to have a teacher present to guide you safely through your practice. If you don't want to take a public class, many studios offer private instruction for about $75 a session. If you're on a budget, pick up a beginner yoga DVD and try it out in the comfort of your own living room. If you have any medical conditions or health concerns, consult a doctor before doing yoga. There may be postures you will need to avoid. For example, pregnant women should avoid deep twisting and inversions and individuals with high blood pressure should not do certain pranayama or breathing techniques.

    Downward Dog

    • This dynamic yoga posture looks like a dog stretching and builds strength, lengthens the spine, brings flexibility to the hamstrings and calves, and is a great pose to do if you only have time for a quick one. To perform downward dog, come onto all fours on your mat. Place your hands under your shoulders and your knees under your hips. Tuck your toes under and lift your hips up. Equally distribute your weight in between your hands and feet. Keep your head relaxed and your gaze toward your navel. Breathe five full breaths, then return to your hands and knees. Do not lock your joints. If the legs are tight, bend them. Do not hold your breath.

    Child's Pose

    • Balasana, in Sanskrit, is a gentle, nurturing posture with many health benefits. If you don't have a lot of energy, or feel dizzy or nauseous during a yoga practice, child's pose is an excellent resting pose you can come into. To perform child's pose, start on all fours again. Bring your big toes together behind you. Sit back toward your feet and walk your arms out in front of you. Let your body become limp. Do not tuck your toes under. Relax your shoulders. Alternatively, you can cross your arms and rest your head on your arms or place a pillow or blanket under your forehead. Breath deep, full breaths and relax. Come out of child's pose when you are ready. These are just two postures to get you started. If you want to learn more, an excellent online source is YogaJournal.com/poses or YogaBasic.com