Yoga

Yoga

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Breathing

Breath in using your nose Breath in and out.
In for 6, hold for 3, out for 6.

As air goes "IN" Tummy "OUT"

As air goes "OUT" Tummy goes "IN"

Pavana-mukta-asana


	Posture:		Pavana-mukta-asana: The Wind-releasing Posture

	Translation:		The Sanskrit word pavana means air or wind and mukta means freedom or release, therefore this is the "wind relieving posture" so named because it assists in releasing trapped digestive gas from the stomach and intestines.

	Difficulty:		(1)

The Wind-relieving Posture (Pavana-mukta-asana) Instruction:

		Lie flat on the back in the shava-asana.

		Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor.

		Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead.

		Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. Remain holding the knee.

		Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.

		Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.

Ugra-asana


	Posture:		Ugra-asana - The Noble or Powerful Posture

	Translation:		The Sanskrit word ugra means powerful, mighty, strong or noble. We usually keep this posture untranslated but it can be called the noble or powerful posture.

	Alternate Name:		Also known as the pascimottana-asana or the brahmacharya-asana. The word pascima can mean behind, later, last or final but it literally means "western" as in the direction. Pascimottana thus means back-stretching posture.

	Difficulty:		(4)

Half Spinal Twist Yoga Pose (Ardha Matsyendrasana)

	1. Kneel down with your legs together, resting on your heels.
	2. Then sit to the right of your feet, as illustrated.
	3. Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
	4. Stretch your arms out to the sides at shoulder level, and twist around to the left.
	5. Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder.

Tiger pose warms and stretches the back muscles and spine. Tiger pose strengthens the core body and stimulates the nervous, lymphatic and reproductive systems.

From table position, inhale the right knee to the forehead, rounding the spine.

Exhale reach the right foot up towards the ceiling, arching the spine and looking up at the ceiling.

Inhale the forehead to knee and exhale the foot up 4-8 times, then repeat on the left side.

To release: exhale the knee back down to the floor into table position.

PADAHASTASANA

Stand erect, feet six to eight inches apart. Keep your feet parallel right under the hips,

INHALE, extend your arms in front of you. Fold forward at the hip, reach your arms out. Keep your back straight as you continue to fold forward. The arms should now be extended forward and your head should be between the arms face down, back straight and flat. EXHALE.

You may pause and take another breath, INHALE then EXHALE, keep the arms extended and the back flat as you descend continuing to fold down from the hips.

EXHALE when your hands reach the floor. This pose should be done with the legs straight but beginners can bend the knees as needed. Allow the spine to release tension simply let the weight of your torso pull the spine down, let go of any tension in your shoulders or arms, breathe naturally through the nose for several breaths.

INHALE hold onto your ankles EXHALE pull your torso and head into your shins, look through your legs. Hold for several seconds, you may wrap your arms around your legs for an added stretch if possible. INHALE let go and bring the hands out, place the palms of the hands face up under each foot, you may bend the knees as you find your balance on your hands. Now straighten your legs if you can.

INHALE lift your head and your back up until you feel your shoulders pulling, look up hold and hold your breath for several seconds, then EXHALE and return the head and shoulders to the knees and remove your hands from under your feet.

Let your torso hang off your hips. Here you will feel the release of tension from your shoulders and your whole back. Now take a breath INHALE and reverse the movement up. Extend the arms out infront of you, keep the back flat as you ascend back to the standing position then EXHALE completely and stand in standing rest postion.

Repeat twice.

Surya-namaskar


	Posture:		Surya-namaskar The Sun Salutation

	Translation:		The Sanskrit word surya means 'sun' and the word namaskar means 'salutation' (from nama which means 'to bow').

	Difficulty:		(3)

The Sun Salutation (Surya-namaskar) Instruction:


Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.	Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.	Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.	While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.	Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.

Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.	Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).	While exhaling slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch.

Slowly inhale and and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards.	Exhale slowly and keeping hands firmly in place, bring both feet together to align them with the hands. Touch the head to the knees, if possible.	Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms above the head. Return to position #1.

Bala-asana


	Posture:		Bala-asana - The Child Pose

	Translation:		The Sanskrit word bala means child.

	Difficulty:		(1)

The Child Posture (Bala-asana) Instruction:

		Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down.

		Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.

		Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.

		Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asn upright kneeling position with your back straight and your hands on your thighs.

		Repeat the posture at least one more time.

Vriksha-asana


	Posture:		Vriksha-asana - The Tree Posture

	Translation:		The Sanskrit word vriksha means tree, thus this is the Tree Posture.

	Difficulty:		(3-4)

"Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh. Stand thus like a tree on the ground. This is called vriksha-asana."

The Gheranda-samhita II.36.

The Tree Posture (Vriksha-asana ) Instruction:

		Stand with the feet together and the arms by your sides (see the tad-asana).

		Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.

		Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.

		Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.