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3 Yoga Poses To Strengthen Your Legs

In the event that you keen on having solid legs, there are various yoga represents that can be of extraordinary assistance. A portion of the valuable postures are:

Extension present

Otherwise called Setu Bandhasana, this move reinforces your legs, however it likewise helps in opening up your chest zone.

To accept the move you should lie on your back with your arms at your sides and your legs straight out. You should then curve your knees with the goal that your feet are hip width separated and your impact points are only a couple of creeps from your posterior.

At this position you should press the little of your back into the floor and raise your rump. Here you should continue raising each vertebra in turn until your whole spine is off the floor.

When you are completely raised, your weight ought to be upheld by your legs and shoulders. You ought to keep up in this situation until you feel strain building. For ideal outcomes you should rehash the move for at any rate multiple times.

Warrior present

To do this asana you have to remain with your feet together and your arms at your sides. You should then raise your arms over your head and push your left foot ahead while guaranteeing that your knee doesn't go past your lower leg.

You should then let your correct foot turn out a piece and afterward twist your left knee. For ideal outcomes you should keep your hips square and abstain from angling your lower back.

You should then permit your hips to sink into the posture and let gravity accomplish its work. You should hold in this situation for in any event five minutes and afterward discharge when you feel pressure building.

Seat present

This is an ideal posture to set up your thighs, calves and lower legs. To accept the posture you have to remain with your feet hip width separated at that point breathe in and twist your knees so as to crouch.

For ideal outcomes you should attempt to get as lower as possible. You ought to likewise guarantee that your thighs are corresponding to the floor.

You should continue drawing your tailbone down and keep your back straight and fix your posterior. You should hold in this situation for a couple of moments and afterward emerge from the posture when you feel strain building.

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Healing Power of Asanas

Lie flat on your back, feet comfortably part, arms and hands extended about six inches from the body, palms upwards and fingers half-folded. Close your eyes. Begin by consciously and gradually relaxing every part and each muscle of the body; feet, legs, calves, knees, thighs, abdomen, hips, back, hands, arms, chest,shoulders, neck, head, and face. Relax yourself completely feeling as if your whole body is lifeless. Now concentrate your mind on breathing rhythmically as slowly and effortlessly as possible padmasana in hindi . This creates a state of complete relaxation. Remain motionless in this position, relinquishing all responsibilities and worries for 10 to 15 minutes. Discontinue the exercise when your legs grow numb.

This asana helps bring down high blood pressure, and relieves the mind, particularly for those who are engaged in excessive mental activity. This exercise should be done both at the beginning and at the end of the daily round of yogic asanas. During a fast, shavasana soothes the nervous system.

Padmasana (Lotus pose):

Sit erect and stretch your legs out in front of you. Bend one leg to place the foot on the thigh of the other, the sole facing upwards. Similarly, bend the other leg too, so that the heels are opposite each other and placed in such a way that they press down on the other side of the groin. Keep your neck, head and spine straight. Place your palms one upon the other, both turned upward and cupped, and rest them on the upturned heels a little below the navel. Padmasana is a good pose for doing pranayama and meditation. It helps in the treatment of many heart and lung diseases and digestive disorders. It also calms and refreshes the mind.

Yogamudra:

Sit erect in padmasana. Fold your hands behind your back, holding your left wrist with the right hand. Take a deep breath. While exhaling, bend forward slowly keeping your hands on your back. Bring your face downwards until your nose and forehead touch the floor.

While inhaling, slowly rise back to the upright position. The practice of this asana tones up the nervous system, builds up powerful abdominal muscles and strengthens the pelvic organs. It helps pep up digestion, boosts the appetite and removes constipation. It tones up and relaxes the nerves of the head and face. It also strengthens the sex glands.

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Using Yoga Poses To Improve Your Health

Yoga Poses are the body and mind places you are trying to achieve through Yoga that are also called Asanas. The benefits of practicing Yoga is mainly to exercise, strengthen and tone your body's muscles and exercise your mind. It takes a great deal of willpower and tenacity to accomplish each Yoga Pose and you have to have the discipline to practice your routine of poses or asanas daily.

You may or may not know that the effort required for yoga is certainly not easy (what program ids that actually works though!), but the total body benefit is worth all the hard work. The art of practicing Yoga exercises or Asanas can and will improve your physical, mental, emotional, and spiritual health. To be able to accomplish the Yoga Poses requires you to study each pose and perform it deliberately as you control your body and mind simultaneously. Learn the following different Yoga Exercises, Postures, and Poses in the following sections and then incorporate them into your routine  tadasana steps.

Warm-Up Poses

In general, warming up depends on the particular style of yoga that you practice and your studio, class, DVD, or online training will show you the best warm up for the type of yoga you are doing.

Standing Poses - You should learn the following Standing Poses

o Virabhadrasana or Warrior Pose

o Utkatasana or Squat Pose

o Uttanasana or Standing Forward Bend

o Tadasana or Mountain Pose

o Uthita Trikonasana or Extended Triangle

o Garudasana or Eagle Pose

o Natarajasana or Dancer

o Bakasana or Crow Pose

o Chaturangsana or Plank Pose

o Purvottanasana or Back Bend

o Vasisthasana or Inclined Plank

Seated Poses - These poses can be done while sitting.

Sitting Neutral

o Vajrasana or Hero Pose

o Dandasana or Staff Pose

o Baddhakonasana or Bound Angle Pose

o Gomukhasana or Cow Face Pose

Sitting Forward

o Pascimottanasana or Sitting Forward Bend

o Paripurna navasana or Boat Pose

Sitting Back Bends

o Bidalasana or Cat Stretch

o Ustrasana or Camel Pose

o Bhujangasana or Cobra Pose

o Dhanurasana or Bow Pose

Sittting Twist

o Ardha matsyendrasana or Half Twist

Inverted Postures and Balance Poses - These poses help to increase circulation, stimulate the brain, enhance glandular system functioning, and relieve pressure on the abdominal organs helping with digestion and blood flow.

o Sarvangasana or Shoulder Stand

o Halasana or Plow Pose

o Adho Mukha Svanasana or Downward Facing Dog

o Setu Bandha or Half Bridge

o Urdhva Dhanurasana or Full Bridge

o Karnapidasana or Spider Pose

It's recommended that people try and practice different yoga poses at home or even in the office or workplace but if you are feeling like you're not able to complete a posture, please don't push yourself. Yoga is not a competition so just relax, rest for a minute and try the pose again. Also remember not to try yoga poses that are beyond your capabilities. If you attempt asanas that are beyond your level you can injure yourself which is not what we are trying to achieve with yoga! You might find it helpful to get some expert guidance through popular online training websites where a professional teacher can instruct and coach you through each Yoga Pose ensuring you are doing the exercise correctly.

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Yoga Postures to Activate the Root Chakra

This chakra is located at the base of your spine and is red in color. It is through this chakra that you connect with the earth's energy and are able to meet your most basic needs, such as food, clothing, shelter and money. A blockage in this chakra can manifest as having constant money worries. You might also feel disconnected from family and friends and lack a sense of direction in life tadasana steps.

There are several yoga postures that can activate your root chakra, enabling you to feel more emotionally grounded and enhancing your material wealth. The two postures I am going to focus on are Tadasana and Warrior 1.

Tadasana, otherwise known as Mountain Pose, is very effective in activating this chakra. Stand with your big toes touching. Lift your toes and lay them back on the floor. Gently sway back and forth and side to side. As you come into a place of stillness, balance your weight so you can feel all four corners of your feet. Suck in your navel towards your spine and imagine a stream of energy flowing all the way up your spine and out through the crown of your head.

Lift your sternum just enough to open and relax your chest. Let your hands hang down by your side. Ensure that your joints are properly stacked, so that the crown of your head is directly above your pelvis. Soften your gaze and focus on a point in front of you.

Stay in this pose for 30 seconds to one minute. As you do so, visualize roots emerging from the soles of your feet, connecting you to the earth's energy.

You can easily transition from Tadasana to Warrior 1. Whilst standing in Tadasana, exhale and place your left foot about three feet behind you. Turn it to a 45 degree angle and place it fully on the ground.

Exhale and bend your right knee, ensuring that it is stacked directly above your right ankle. Place your hands on your hips, making sure that they are rotated forwards. Inhale deeply, raise your arms in prayer above your head and imagine you're drawing the earth's healing energy into your root chakra. It is also useful to imagine your root chakra spinning freely and releasing any thought patterns or negative experiences that no longer serve you.

According to ancient Hindu Yogic Teaching, any stressful or traumatic event that you've experienced can have a negative impact on the functioning of this chakra.

As you practice these exercises, you will develop greater focus and a sense of oneness with the world around you. It is vitally important to balance this chakra first, as it provides you with a solid foundation for healing other areas of your life.

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Including Moon Salutations In Yoga Practice

Moon Salutations are a valuable addition to any yoga routine. Also called Chandra Namaskara, these are similar to Sun Salutations in that they are a cyclic pattern of movement where one pose flows into the next until returning to the first pose. Unlike warming, energizing Sun Salutations, Chandra Namaskara are made up of calming, cooling poses. The overall effect is less stimulating than Sun Salutations, making Chandra Namaskara an ideal series of poses to perform in the evening.

One cornerstone of successful yoga practice is balance. Much as certain poses follow others to compensate and keep the body in balance, Sun Salutations and Moon Salutations represent the active and the passive, warming and the cooling, stimulating and calming, yang and yin energy. Though the energies they embody are complementary, these series of poses can also be used completely independently whenever their specific effects are needed.

There are several variations of Chandra Namaskara, and some are longer than others. All start with Tadasana, Mountain Pose, and use the practitioner's breathing as a guide t move through the other poses. A breath should begin before each transition begins, with extending movements accompanied by inhalations and bending movements by exhalations. It is not necessary to hold one's breath while holding poses.

One variation has the practitioner begin in Tadasana before moving into Indudalasana, the Crescent Pose. The Crescent Pose moves to the right, back to the center, and then to the left before the practitioner transitions to Goddess Pose, Utkata Konasana. At this point, some practitioners keep fingertips pointed upward while others place hands in Anjali Mudra. The practitioner flows into Triangle Pose, or Trikonasana, before lowering his or her arm and rotating hips forward into Pyramid Pose. From Pyramid Pose, or Parsvottanasana, the practitioner moves into Anjaneyasana, or Low Lunge. From Anjaneyasana, the practitioner goes into Skandasana before returning to Utkata Konasana.

Once the sequence of poses has been followed through up to this point, the poses are then performed "in reverse" to return the practitioner to Mountain Pose. Where the practitioner posed or leaned to the right, he or she will now pose or lean to the left. This gives both sides of the body equal benefit of this relaxing, cooling, serenity-inducing series of poses, and reduces the risk of overuse or compression of specific joints and muscle groups tadasana precautions.

Physically, Chandra Namaskara focuses heavily on the lower body. It is a good series of poses for those who have difficulty with inversions or other poses that make serious demands on upper-body strength. In terms of kundalini energy, this series of poses opens the Root Chakra and assists with opening the Sacral and Solar Plexus Chakras. This helps with feeling grounded, confident, and able to accept new experiences.

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Practice Tadasana: Proper Posture Enhances Physical Health and Well-being

Would you claim that you have good posture? As a child I was continually told to sit and stand up straight. When my mother would catch me slouching, she would come behind me, and twist-drive the knuckle of her pointer finger into the middle of my back. Then zip, up I would go, standing erect like a soldier at roll call.

I thank my mother daily for her efforts to encourage my good posture. The benefits of dance, gymnastics and yoga training have all contributed to enduring structural integrity and functionality. I still catch myself sinking into a slouch from time to time, but because of the years of postural awareness, it quickly becomes uncomfortable and as I lengthen up, I immediately feel relief.

As infants, we had a beautifully supple spine. Now we express amazement at the flexibility of a child as he puts his toes in his mouth, or look longingly as she effortlessly folds into a back bend. We were once capable of these feats, but over time we developed other patterns of behavior and thought that trained us away from our innate spinal health and flexibility.

As we move from the freedom of our preschool years, where movement and play are encouraged, into the more sedentary and structured environment of school, we begin to move less often. We are set free at recess for an average of 20 minutes, and provided structured physical activity during Phys-Ed. class, but spontaneous play is severely curtailed vrksasana pronunciation.

Chair sitting for extended periods of time, while eating, writing or using the computer at school, work, or home, results in tight hamstrings, and iliopsoas, as well as erector spinae muscle fatigue, causing lower back pain. When posture is neglected, the slouch creeps in and becomes habitual.

Low self-esteem is often telegraphed through poor posture. During youth, we develop self-awareness. Berating by parents, teachers and bullies takes its toll on our self-esteem, centered in the solar plexus. We become disheartened by the behavior of tormentors and begin to shut down, collapsing in the heart center. The front-line is shortened, while the back-line is over stretched.

Pubescent girls may be ashamed of developing breasts, or their out-sized height in comparison with the boys their own age. Children who are perceived as 'different' often slouch to protect themselves, as it makes one less 'vulnerable.' Tender hearts making the first forays into dating choose postures of self-protection due to insecurity and fear of rejection.

These habits of thought and behavior may be outgrown as we emerge into the adult world, but very often they are not. The negative side effects of poor posture reverberate through all structures and systems of the body, affecting our health and aging process. Poor posture is one of the single most detrimental habits to our overall well-being. Low back pain, sciatica, headaches, poor digestion, and insomnia are among many symptoms brought on by poor posture. It takes years to develop, and it will require time and effort to unlearn.

Practicing Tadasana, or Mountain Pose, the foundation of all Yoga standing poses, while standing or sitting, can transform a destructive slouch into a functional posture that will enhance breath capacity, tone over-stretched back muscles, and elongate the front line to open the heart center, encouraging us to come out of our self-protective stance and embrace the world pain-free, with confidence and dignity.

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How to Do Yoga

Yoga is a power. Yoga practice to whatever degree possible should become a daily feature in everyone's life. Through the gradual practice, it makes the mind and body impregnable. Here are some of the benefits you may gain through the practice of Yoga;

Makes your body elastic Cleanses and detoxifies your entire physical system Makes your mind joyous Keeps your body free from any ailment The world today has exposed us to corruptible living habits and the use of excessive medication. In short, we have forgotten that the body itself has the ability to free itself from most ailments. Yoga is the art of tapping these resources. All that you need in order to perform Yoga is bhadrasana meaning:

Regularity A little time that is convenient for you A small well ventilated space According to the Gheranda Samhita, which is the ancient Sanskrit text, there are hundreds and thousands of Asanas. These postures are as many in numbers as there are numbers of species of living creatures in this universe. To narrow this down, 84 are the best and of the 84 Asanas, 32 have been found useful for mankind. I have compiled the methods on how to perform these Asanas below, so that you may practice them. Please be aware that it is always best to practice Yoga with a trained instructor or a well versed Guru in the art of Yoga. I shall spread out the Asanas and their primary benefits over three installments of 10, 10 and 12 asanas respectively.

Performing the first 10 Asanas

The Siddhasana: Press the perineum with the base of the left heel and place your other foot firmly above the genitals. Keep your chin steadily on your chest. Remain motionless with the sense organs under control and with steady vision look at the spot between your eyebrows. This posture cures stiffness of the knee and ankles, while toning the lower region of the spine. The Padmasana or 'lotus pose', is the most important basic pose for meditation and many other asanas. To perform this pose, sit down and lift your lower right leg to your upper left thigh. Repeat the same with your lower left leg to your right thigh. You should sit with your spine and head erect and gaze at the tip of your nose. The 'lotus pose', helps to clear many physical and emotional problems. The Bhadrasana: Place your ankles below the scrotum on both sides of the perineum. Place your left ankle on the left and right ankle on the right (sole to sole). Then hold your feet firmly with your hands that are on their sides, and remain motionless. This posture is also known as the 'happy pose'. It promotes elasticity to the legs as the joints of the knees and ankles are loosened from stiffness. It also males your back bone supple and erect. The Muktasana: Place your left heel at the root of your organ of generation and the right heel above that, keep your head and neck straight with the body. This posture makes your backbone erect and after long practice, clairvoyance is induced. The Vajrasana: Make your thighs like adamant and place the legs by the two sides of the anus. This posture is also known as 'adamant pose'. This posture strengthens nerves and muscles of your legs in such a way that rheumatism and sciatica can never develop. Ideally this posture should be practiced half an hour directly after a meal as it aids your digestion. The Swatikasana: Drawing your thighs together and placing the feet underneath them, keeping the body in its easy condition and sitting straight. This posture almost resembles Siddasana. This asana is easy to practice among the classical constitutional asanas with the same benefits of Siddasana. The Simhasana: Place your ankle below the scrotum, on either side of the perineum. Your right ankle on the left side of it and the left ankle on the right. Place your palms on your knees, spread out your fingers, with your mouth opened. Fix your gaze at the tip of your nose with a concentrated mind. This posture is held in great esteem by the highest Yogi. It is an excellent asana that facilitates the three major Bandhas (Mula, Jalandhara, Uddiyana). The Gomukhasana: The two feet to be placed on the ground, and the heels to be placed contra wise under the buttocks. Keep your body steady and your mouth raised and sitting equally. This posture resembles the mouth of a cow and aids in the elimination of diabetes, back ache, stiff shoulders and neck aches. The Virasana: Place your right foot on your left thigh and the other foot to be turned backwards. This is also known as the 'heron pose'. This posture improves the blood circulation to the lower abdomen regions and the legs are made flexible. Your backbone is also kept erect. The Dhanurasana: Spreading your legs on the ground, straight like a stick, while catching hold of the toes with the hands and making the body bent like a bow. This posture is also known as the 'Bow Pose'. This pose has excellent effect on your back muscles while stimulating your internal organs. It also causes your ductless glands to function better and eradicates constipation.

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Meditation Cushions and Kneeling Pose

To calm the activity of our thoughts it is important that we understand the benefits to the mind and body that an aligned posture brings. The body's role during our practice is to support our mind, freeing and positioning our body parts so we can maintain a single focal point. You will need to decide which practice position is both comfortable for you and that you will be able to maintain for increasing periods of time. One seated posture that many find comfortable is the kneeling or prayer pose. Beginners often prefer this pose. The use of meditation cushions are recommended to ease discomfort so that we may achieve both alignment and focus yoga poses.

Any posture that you choose requires upper and lower body alignment. Upper body alignment focuses on the crown of your head to your sacrum and coccyx bone. Your head should be slightly forward by bending your neck. Jaw should be relaxed and teeth slightly apart. Eyes may be either closed or slightly open gazing downward. Your pelvis should be in a neutral position, not slumping forward or backward. Spine should be erect with all its natural curves; neck and head should be in the center of your pelvic basin, and body weight needs to be evenly distributed between your sitting bones. Arms should hang loosely not pressing against your body and forearms rest on your thighs. Right hand may go on top of left with your palms positioned upward and fingers aligned. Experiment by observing how your mind and thoughts react by the different positioning of your hands. My mind is quieter with my hands resting on my thighs, although this is generally not the recommended position. Lower body alignment focuses on your legs, the region of the body below the sacrum and coccyx bone.

This article will focus on the straddle or pray pose, which are also known as the Seiza or Vajrasana positions. Your buttock, knees, ankles, and feet will form a triangular base. Meditation cushions will be positioned differently and the quantity of zafu used will vary according to your preference. Remember, your choice may be determined by your posture evaluation because the goal is to be comfortable enough to achieve the stillness necessary to observe your thoughts and eventually eliminate them.

The pray position is often associated with worship and lowering oneself. When assuming this pose, one may use meditation cushions and a zabuton or a Seiza bench. As mentioned, generally more meditation cushions are used in this pose. The advantage of this pose is that there is less stress on the spine because body weight is on the knees, shins, and upper part of the feet. The knees, ankles, and top of the feet bear your body weight.

Lets focus on getting into the pose. You will need a zabuton and meditation cushions such as a round zafu filled either with kapok or buckwheat hull and a roll zafu or a rolled up towel. To begin, stand in the middle of the zabuton and then kneel by placing your shins on the mattress. The tip of both big toes will touch, so the bottom of your heels will be under your buttock. You should be sitting on your heels and your calves should be beneath your open thighs. Remember, your lower body is forming a triangle.

Now place meditation cushion between your open thighs, positioned so that it does not cover your heels. There are two different placements for the meditation cushions, either horizontal or vertical on its side. Horizontal placement of meditation cushion will lower your height. Vertical placement of meditation cushion will give you more height. Now lower your pelvis onto the meditation cushion. Your pelvis is in a neutral position. Your upper body should be square, which means not leaning forward or backward or sideward. Quality meditation cushions are important because the fill in regular pillows will compress, which will affect your posture.

Observe your body comfort. Be aware of slumping, and discomfort in the shoulders, feet and ankles. If you are slumping, then you need to adjust your height because it is too low. To correct, either place meditation cushion in the vertical position or you may place another meditation cushion on the top of your heels. If your height is too high, the natural curves in your spine will disappear and you will feel pinching. To correct, either place meditation cushion in a horizontal position or you may spread you knees further apart.

Evaluate your shoulders for roundness and discomfort. If discomfort is felt, your pelvis or buttock is pushed backward. If your shoulders are rounded, your height is too low because your hips are too low and abdomen is caved inward. Thicker and firmer meditation cushions will push your waist forward and help correct your posture.

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Practicing Meditation

Are you one of those people who have been thinking about doing meditation? Or perhaps you're already into it. Or maybe you haven't given it a second thought?

Meditation isn't just about sitting down with your eyes closed trying not to fall asleep. It is an ancient practice that anyone can use to boost many aspects of their life. It is also an integral part of the process of self-realisation, as proclaimed in eastern religions such as Hinduism and Buddhism.

The primary purpose of meditation is to control the mind. The human mind is like a wild beast that needs to be tamed in order for it to function effectively. One who manages to keep the mind under control can work wonders in their day to day lives.

Posture:

A common posture for the practice of meditation is the padmasana posture, in which the meditator sits cross-legged with feet rested on the thighs. Image-googling 'meditation' throws up loads of such images. However, this does not have to be the posture for meditation.

Any position that is comfortable would do, as long as the spine is erect. If you find the padmasana difficult or uncomfortable, try meditating on a chair. It's important to take that first step to get a feel of the calming effect of meditation.

Breathing:

Proper breathing is an integral part of the practice of meditation. Pranayama is the science of breathing that is recommended for proper meditation. Knowledge of pranayama can be immensely beneficial to a beginner of meditation as it greatly aids in calming the mind and preparing it for more intense concentration.

The benefits of meditation can be realised much more quickly if it goes hand in hand with proper breathing. It is important to understand that proper breathing helps to cleanse the chakras or energy centres located along the spine, and this ultimately leads to the manifestation of a number of benefits. These include better memory, clarity of thinking, increased will power, and confidence.

Concentration:

Another essential component of the practice of meditation is concentration. This is what most people find most difficult. The practice of fixing the mind on a single object or idea sounds impossible.

But it is important to understand that this ability comes gradually. It requires a lot of practice and perseverance. One must also understand that, without getting the posture and breathing right, it becomes much more difficult to achieve concentration.

So take it step by step. Posture, Breathing, and Concentration.

Once you have achieved the 'meditative state' - the state of intense concentration, you will begin to realise the benefits.

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The 10-Minute Gentle Yoga Routine That Can Help You Lose Weight

It is all about choices that what kind of yoga you opt. Then there are a school of thoughts that believe yoga needs a long period of time and in a busy schedule it is almost impossible to add a yoga session but it is possible to choose from variety of options as in yoga, only basic poses are more than 80. Hence, you can start your yoga as soon as you get inspired and this article can be an apt start for your yoga journey today since we are going to discuss a 10 minute yoga session that you can easily squeeze in your tough hectic routine. Let's start!

There are several postures to select but these 4 poses can not only be a great start for a beginner as well it can be good for those who want to make it as short as possible!

Lion Pose:

Lion pose that is also called Simhasana must be done in early morning. However, if you cannot manage it in the early morning, you may practice it in evening too with only one condition that there should be a break of 5-6 hours at least between your practice session and your meal since it is requisite that your stomach should be empty when you practice any posture.

Things to remember:

Difficulty level is basic, style is hatha yoga, repetition: one leg at a time, Strengthens your throat, voice and lungs and the duration of this pose is around 30 seconds

Directions:

Sit down and then kneel down on the yoga mat. Cross your ankles in a manner that the front of left ankle crosses over the back of the right ankle. The feet must be pointing out on both the sides. The perineum is supposed to press downward on the top of the heels.

Keep your palm on your knees. Spread your palm and fingers too. Plus, give a pressure through them firmly against each knee.

Keep your eyes wide open, inhale through your nose and exhale through your mouth while doing this, make a sound 'ha', with open mouth and stretch out your tongue. Make it sure that the breath passes over the back of the throat.

You have two options either you can look at the tip of your nose or keep your stare between the eye brows.

A few time "Roar", do the same process with your other leg and repeat the posture.

Downward facing Dog Pose:

Adho Mukha Svanasana also known as "downward facing dog pose" is great for shoulder, claves, hands, back, arches, foot & hamstrings stretches and it strengthens your back, arms & legs

Things to remember

The style is Ashtanga Yoga, it takes up to 1-3 minutes and there is no need to repeat this asana in one session.

Directions:

Your body should form a table like structure, means stand on four limbs.

Make it sure, your body make a shape of inverted "V", gently lift your hips and make your knees & elbows straight while you exhale.

Your hands and shoulders ought to be in same line, and your feet must be in line with your hips & please ensure that your toes are pointing outwards.

Press hands on the yoga mat & lengthen your neck while your ears should be touching your inner arms, and you shall turn gaze to the navel area.

Be in this pose for a few seconds, then go in bending knee position and repeat the table position.

Note: If you have any of these situations (Carpal tunnel syndrome, High blood pressure, a detached retina, A dislocated shoulder, Diarrhea, weak eye capillaries or Pregnancy), it is advisable to talk to your health expert first then try this posture.

Ardha Bhekasana (half frog pose):

It is a great pose for Quads, flexors, chest, abs, groin, ankles and hips, it takes up to 1 minute then switch the sides and repeat at least for 3 times.

Directions:

Lie down on the mat in face down position. Extend your legs, press your forearms and palms in to the mat and simultaneously lift your torso & head. Place your elbows under your shoulder. Keep your forearms parallel to each other. Spread your fingers in such a fashion that they must be pointing away from your body. Ensure, that your legs and pelvis are pinning to the ground you lift.

Do not move your elbow, cross your left arm in the front in the direction of right arm at around 45 degree angle. Bend your right knee and move the right heel toward your hips. Take your right hand on the back to hold it around the inside of the right foot.

Start rotating your elbow upward, to make this pose happen, take the palm of your right hand and rotate it to the right, farther from your body, till your fingers are pointing forward & you are able to grab your fingers over your toes. Bring your right foot closer to the hips. Remember, your elbow should be facing toward the ceiling. Press down on the top of your foot.

Note:

Take deep breath between each step.

Do not perform it if you have knee, back, shoulder or any neck injury.

Please do not do this position if you have insomnia or migraine issue.

Eagle Pose:

Garudasana or Eagle Pose is a perfect option for strong arms, legs, knees, ankles, open shoulder joints, making space between the shoulder blades. Enhance the circulation to all joints, improved balance and focus. The time is 3-4 minutes

Directions:

Stand in Tadasana, bend your knees and lift your left foot, so you can cross it over your right foot.

Keep your right foot on the yoga mat firmly, the left thigh is over the right thigh and your left foot toes ought to be pointing downward.

Cross the right arm over the left arm & bend elbows to keep them in perpendicular to the floor and make it sure those back of your hands are facing each other.

Press the palms together and stretch the fingers on the upside direction.

Keep your gaze at one place; be in this posture for a duration in which you take a couple of breaths.

Release your hands in slow motion and bring them to the side of your body.

Lift your left leg & put it back on the yoga mat and come back in Tadasana in slow manner.

Note: Do not try this asana if you are suffering from ankle, shoulder or knee pain and speak to your doctor if you are pregnant.

These poses are tried and tested. Additionally, they are great start for anyone who is looking for short yet effective method to lose weight.

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Padmasana - The Lotus Pose

This is often identified as the logo for yoga. It is one of the classic poses, and almost recognized by everyone even those who don't know much of yoga. Though it is classified as an advanced yoga, it could be done with ease by many people. This pose is often used for meditation. Some might find it a bit difficult to do this yoga (mostly beginners). People who had a knee injury should consult a guru before giving it a shot.

Steps:

Get in to Dandasana (The staff pose). Relax your thigh muscles, make sure your tail bone is pointing outside and slightly concave.

Now bend the right knee and bring the right foot over the left thigh (A word of caution, don't wear slippery trousers) close to the hip region. The bottom surface of your feet should face up.

Once this became stable, bend the left knee and bring your left foot over the right thigh close to the high region.

The center portion should look like the letter 'X'. The bottom surface of the left foot should face up.

Rest both your arms on the respective knee.

Take long breath and close your eyes. You can stay in this pose for 2 to 10 minutes (There are people who can sit in this pose for hours together, as this is considered to be one of the most comfortable yoga poses).

There are hundreds of yogasanas derived from padmasana, one such is Yogamudrasana, which is very important to raise the kundalini. With arms locked behind your back, bend forward to touch the floor with your nose and forehead. While doing so, you butt should not rise from the floor. The chest should rest on your lap.