Learn about the various yoga poses that can help you get the best results. Follow the instructions and you will be able to start your healthy lifestyle with the various yoga exercises. One of the yoga techniques is called Tadasana ultimately helps you generate more energy and sharpens your mind. Learn about the various health benefits you can get from the various yoga techniques. 

TADASANA (Mountain pose)

Tada=mountain, Sana=upright, still.

Feet together, heels and big toes touching. Stretch toes apart. Tighten knees, pull knee caps up, stomach in, chest forward, spine stretched up and neck straight. Distribute your weight evenly through your feet, arms by sides fingers pointing to the floor.

PURPOSE: When we stand incorrectly with our weight on one foot, hips to one side etc…our mind becomes dull and our body tired. To stand in correct posture generates more energy and sharpens our mind.

URDHVAHASTASANA

Upwards hands Urdhva Namaskarasana arises out of Urdhva Hastasana. In this pose, the sides of the body are full stretched and the spine lifted. The shoulders gain mobility and stress in the neck is relieved.

1. Find an even surface and stand with the feet together. Look down at the feet as this will help you to be more conscious of them. Bring the big toes to touch evenly together and press them down. Keep them pressing down as you spread the weight to the inner heels and outer edges of the feet. Distribute the weight evenly on both feet.

2. Take your hands to the thighs and, looking at the thighs, press them back until you feel the weight come to the front edge of the heels. Do not shift or move the feet about. As you press the thighbones back, notice that the kneecaps lift up and the legs become firm and straight.

3. Keeping the thighs back, take one hand to the lower belly and the other hand to the buttocks. As you lift the pit of the belly up, draw the buttocks down to the floor. This lifts the pelvis to vertical, prevents the buttocks from sticking out, and minimizes arching of the lower back. Keep the legs firm and straight.

4. Maintain the position and actions of the feet, thighs and pelvis as you roll the thighs in so the knees point straight forward.

5. Now spread and open the chest, by turning the upper arms out, and bring the shoulder blades into the back. This is Tadasana (Mountain Pose).

6. Now, extend the arms to the front and in line with the shoulders. Keep the arms firm, straight and parallel with the fingers extended and the palms facing each other.

7. With an inhalation raise the arms to vertical so that they are in line with the ears. Do not let the back arch and work to maintain Tadasana in the trunk.

8. With an exhalation, join the palms. In the beginning, the arms bend and one loses the lift in the side of the body. Work to keep the elbows straight and the arms vertical by stretching the inner surfaces of the arms from the armpits to the palms and fingers.

9. Learn to hold the pose for up to a minute with even breathing through the nose. Practice to maintain an overall upward lift.

Work to join the palms without bending the elbows.

UTKATASANA (Chair Pose)(OOT-kah-TAHS-anna) utkata = powerful, fierce

Step by Step

Stand in Tadasana.

Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms. Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels. Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

· Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

PURPOSE:

· There is fervor in your body due to this asana helps to strengthen it even more. Your overall body strength is boosted with this asana. Your pelvis opens up helping you with your spine and back.

· Women suffering from menstrual cramping are provided a relief by doing this asana. Your lower muscles gets toned and entire muscle structure gets a proper shape due to the stress and pressure applied. Your butt which looks extra big due to the fat which is accumulated is also cleared, giving it proper shape.

· It is very good for digestion and other problems you face with your immune system. The constant suffering from arthritis of the knees can be treated by regularly performing this pose. Your stiff body achieves flexibility in the ankles as well as toes. You can also reduce your flat fleet.

· It also helps in relieving pains which your suffer at the joints. Your sciatica · pain gets proper care by doing this asana. It also helps your liver, intestines and pancreas which get a good massage to work more efficiently.

Place hands on floor then step or jump back into:

ADHO MUKHA SVANASANA (Downward facing dog)

Downward Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed. On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back wall. The hips move up and back. Relying on the breath while holding the posture, the student takes deep, steady inhales and exhales that create a flow of energy through the body. Concentration on maintaining a slow, rhythmic, sustaining breath is most important. On an exhale, the student releases onto the hands and knees and rests.

Teachers and practitioners of yoga believe that the benefits of Downward Dog include:

· Stretches the shoulders, legs, and spine.

· Builds strength throughout the body.

· Provides an overall body stretch.

· Removes fatigue and rejuvenates the body.

· Increases blood flow to the sinuses.

· Strengthens the immune system.

· Calms the mind and lifts the spirits.

· Improves digestion.

· Strengthens arms, legs, and feet. This posture is not recommended when the wrists are sensitive or injured. Modifications are advised in that instance.

URDHA MUKHA SVANASANA (upward facing dog)

Urdhva refers to upward, Mukha to face, and Svana to dog. Upward-Facing Dog will challenge you to lift and open your chest. Therefore, it is therapeutically beneficial for asthma patients.

Asana technique:

· Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor.

· Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.

· Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor.

· Straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation.

· Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.

· Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don`t harden the buttocks.

· Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.

· Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat.

Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily. Release back to the floor or lift into Adho Mukha Svanasana with an exhalation.

Aid: Often it`s difficult to keep the legs strongly suspended above the floor. Before you move into the pose, position a thick blanket roll below your top thighs. When you are in the pose, lightly rest your thighs on this roll as you press the tailbone closer to the roll.

Benefits of Urdhva Mukha Svanasana

· The body stretch will Improves posture.

· The spine, arms, and wrists are strengthened thoroughly.

· Stretches chest and lungs, shoulders, and abdomen.

· Firms the buttocks.

· Stimulates abdominal organs.

· Helps relieve mild depression, fatigue, and sciatica.

Precautions:

· Back injury

· Carpal tunnel syndrome

· Headache

· Pregnancy

CHATARANGA DANDASANA

Classification: Yoga.

Instruction:

From the plank position slowly lower the body down towards the floor and squeeze the elbows in towards the ribcage. Keep the navel pulled in towards the spine and lift the pelvic floor muscles. Gently tuck the chin in and lengthen the cervical spine. Spread the fingers and thumbs and keep the shoulders away from the ears. Maintain this posture an inch off the floor for 5 to 10 breaths.

Side Note:

Strengthens the wrists, shoulders, abdominals, lower back and thighs. Tones internal organs and increases lung capacity while increasing the heat in the body. Increases isometric strength in the deltoid muscles.

BHUJANGASANA (Serpent pose)

NOTE: Elbows beneath shoulders

Bhujangasana (cobra position) is a hatha yoga position which strengthens the spine; stretches chest and lungs, shoulders, and abdomen; firms the buttocks; stimulates abdominal organs; helps relieve stress and fatigue; opens the heart and lungs. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Bhujangasana is often followed by Salabhasana.

SHALABHASANA (Locust pose)

Procedure

1. Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.

2. Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.

Purpose/Internal Effects

This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands. Precaution People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided.

BHEKASANA (Frog pose)

So lying on your belly bring your elbows beneath your shoulders and your wrists in line with your elbows. Spread your fingers wide and then press your fingertips into the floor, your forearms into the floor and expand your breath. Scooping the tail bone now, draw the shoulders back and move the heart forward. Then cross your right forearm in front, bend your left knee, and reach back and hold your left foot. Draw the foot toward the buttock, but keep rooting the knee down into the floor. Scoop the tail bone and stretch your heart forward. You can even look forward. Release the left leg, cross the left forearm in front, bend the right knee and reach back to hold the right foot. You can hold outside the foot or inside the foot. Then release, fold forward and turn one cheek to the floor to rest.

Benefits

· Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)

· Strengthens the back muscles

· Improves posture

· Stimulates the organs of the abdomen Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens Kundalini ADHO MUKHA VIRASANA Resting warrior Forward Extensions

Adho Mukha Virasana (Downward Facing Hero Pose)

Level: All Levels

Adho = downward. Mukha = face. Vira = Hero.

Organizing the pose

• Come into Virasana (Hero Pose).

• Inhale, lift up through the trunk.

• Exhale and fold forward from the tops of the thighs, reaching the arms forward.

• If the head comes to the floor, reach back and grab hold of the heels.

SARVANGASANA

The Mother of All Poses

"Sarva" means the whole, "Anga" means body, or limb or part. Hence, the "Sarvanga" is the whole body, all the limbs. The name is derived from the fact that the whole body benefits from this pose.

The benefits of this pose are incredibly numerous. It helps those suffering from several nasal disturbances, the commom cold, hypertension, irritability, sleeplessness, shortness of temper, constipation, urinary disorders, menstrual troubles, piles and hernia, to name just a few. (Note on pronunciation: the "a" at the end of these words, as indeed at the end of the word "Asana" is very, very short.

To start with, lie flat on the floor. The arms should rest along the sides, palms downwards. Exhale once, bend the knees, and bring them up towards the chin till the thighs press the stomach. Breathe normally.

Now, exhale and supporting the buttocks with the hands, raise the trunk till it becomes perpendicularto the floor.

Now, your body will be supported by the back of the head, the neck, the shoulders and the backs of the arms up to the elbows. To push the trunk into the vertical position, you will need to gradually move the hands towards the waist. The head continues to rest on the floor, so that the trunk also becomes perpendicular to the head. Once it is correctly perpendicular, the chin will touch the chest.

Now, raise the legs and make them vertical, in line with the trunk, with the toes pointing upwards. Breathe evenly, calmly and easily. Stay in the pose for a few minutes and feel the good it is doing you. To release the pose, gently move the legs downwards, release the hands and let the body become flat again. You may also bring the legs down so that the knees approach the ears, and then gradually bring the legs down. Be gentle on your body. Never apply excessive stress. To start with, practise the initial position, drawing the knees towards the chin.

SAVASANA (Dead Body Pose)

Finally For all these asanas should be ended with Savasanai.e., after every asana, they should be relaxed in Savasana.

Following is the procedure for savasana.

1. Lay down on the ground as shown in the picture.

2. Take breathe slowly and give breathe slowly.

Benefits

- Returns cardiovascular circulation to normal

- Slows heart rate, reduces blood pressure

- Teaches complete relaxation

- Stills and focuses the mind

Michelle Glacken, Personal training Kensington, Personal trainer London

Esteem Fitness personal training London and the South East UK