Learn about the various yoga pose 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. 

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 strechted up and nech 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.

UTTHITA TRIKONASANA
Triangle pose.
Utthita=stretched, Tri=3, Kona=Angle (Triangle)

From Todasana, jump or step the feet apart, raise arms sideways, in line with shoulders, palms facing down. Arms parallel to floor.

Turn right foot sideways 90 degrees to the right. Turn left foot slightly to the right, keeping knees pulls up, legs straight.

Exhale and bend the trunk sideways to the right, bringing right palm onto the shin or higher if you feel pain in the back of your leg/knee.

Stretch the left arm up to the ceiling in line with your left shoulder and extend your trunk. The back of the legs, right shoulder and hips should all be in line. Gaze at the thumb of your outstretched hand. Keep right knee locked tight by pulling up the knee-cap and keep the right knee facing the toes.

Hold for 30 seconds. Breath deeply and evenly then lift right palm to the floor. Inhale and return to starting position and repeat to the left.

PURPOSE:

Tones leg muscles, removes stiffness in the legs and hips, allows legs to develop evenly. Relives backaches and neck sprains, strengthens ankles and develops chest.

VIRABHADRASANA

From Todasana, jump or step the feet apart, raise arms sideways, in line with shoulders, palms facing down. Arms parallel to floor.

Turn right foot slightly to the right and left slightly to the right then left heel in line with the middle of the right foot. Left leg stretched out and tighten knee by pulling knee-cap up. Exhale and bend right knee till right thigh is parallel to the floor forming a right angle at the knee. Keep the knee behind the ankle in line with the heel.

Stretch hands out sideways. Turn the face the right and gaze at the right palm.
Hold for 20>30 seconds, breath deep. Inhale and return to start.

Turn left and repeat.

PURPOSE:

To strengthen and shape the leg muscles. Relives cramps in calves and thighs. Increases flexibility in legs and back and tones abs.

UTTHITA PARSVAKONASANA
Extended lateral angle pose
Parsva=Side, Kona=Agnle

Turn right foot sideways 90 degrees to the right. Turn left foot slightly to the right, keeping knees pulls up, legs straight.Exhale and bend the trunk sideways to the right, bringing right palm onto the shin or higher if you feel pain in the back of your leg/knee.Stretch the left arm up to the ceiling in line with your left shoulder and extend your trunk. The back of the legs, right shoulder and hips should all be in line. Gaze at the thumb of your outstretched hand. Keep right knee locked tight by pulling up the knee-cap and keep the right knee facing the toes.

Place right palm on floor by the side of your right foot. Right armpit touching outside of right knee. Stretch left arm out over left ear. Head up.
Chest up and back. Conciously stretch the whole body.
Hold for 30 seconds, deep even breaths. Inhale and lift right palm to floor.

Return to start and repeat to the left.

PURPOSE:

Tones ankles, knees and thighs. Corrects defects in calves and thighs, develops chest and reduces fat around the waits, hips and relives sciatic and arthritic pains. It also increases peristaltic activity and aids elimination.

VIRASANA (Hero’s pose)

Seated

Instructions:

1. Start in a kneeling position.
2. Keep the knees together as you separate the feet, bringing your butt down to the floor between your feet.
3. Make sure that you are not sitting on the feet, but between them.
4. Make sure the feet stay straight, turning neither inward nor outward.

Beginners: Take padding under the sit bones, if necessary. Use a yoga block or a blanket, depending on how high you need to be.

Note: Be very careful of the knees in this pose. Sit up on a block if you have any knee discomfort.
Benefits: Stretches thighs and ankles, improves posture

Virasana (veer-AH-sana) is one of the most basic seated yoga poses. But from this basic pose flowers so many benefits – some that would probably surprise you. This pose strengthens the arches of the feet and stretches the tops of the feet and ankles that have often lost length and muscle tone mostly because of the shoes we wear. This pose is a must if you tend to have flat feet or your arches drop in standing poses. Virasanais a very grounding seated pose so it brings balance to the root chakra (first chakra). Other benefits include stretching the quadriceps, releasing the groins and psoas, bringing stability to the pelvis after giving birth, settling an upset stomach and calming the mind and emotions. So, let's get started!

Begin in table pose. Have your knees a little narrower than hip width apart (they will come apart some as you sit back) and the feet with toes pointed back a bit wider than hip width. Have a firm blanket, block, or books nearby in case you need them. Take the thumbs behind the knees and push the flesh of the calves back toward the heels and out as you sit back. This action brings space behind the knees. As you sit back toward the floor, if you feel any discomfort in the knees, this is a signal to add height between the heels and under the buttocks. Then proceed to sit back on your block/books or on the floor between the heels. If the tops of your feet hurt, add a rolled washcloth, towel or blanket under the tops of the ankles to decrease the intensity of the stretch. Look down at your thighs, they should be parallel to each other.

The ankles are close in to your hips and your toes should be pointing straight back, not turning in. If you were to lower all the way to the floor your hips would glide in between the inner heel skin. Once you've found a comfortable seat, rest your palms on your thighs and continue.

Lengthen the spine up and broaden the collarbones. This seated pose is wonderful to find the neutral position of the pelvis. Tilt the pelvis forward slightly coming to the front edge of the sit bones. Now counter this by moving the navel toward the spine. This should bring the weight of the pelvis and upper body to the center of the sit bones. From this neutral position of the pelvis, lengthen the spine up more. Allow the tops of the shoulders and shoulder blades to soften down. And allow the groins to soften down.

Quietly close the eyes. Allow the core of your body, the spine to lift and expand, while the external muscles soften. Sit comfortably for several breaths or several minutes and enjoy the peace inside. Immerse yourself in your breath.

Come out of the pose slowly. Walk the hands forward into table pose and slowly, one leg at a time, stretch it back with the toes tucked under on the floor. Take the legs in front of you and lie on your back and take a full body stretch for 2 or 3 deep breaths. Virasanawill come easily to some and feel almost impossible for others. Find the support you need, enjoy the comfort and ease in the pose. Let your body choose how long to stay in the pose.

ARMS ASANAS

BADANGUILLYYASANA/ URDVHA BABBHA HASTASANA
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Baddha Guliasana (Bound Fingers Pose; hands interlaced, palms stretched up to face ceiling, arms straight overhead alongside the ears)

Energizing.
 ·   Tadasana (Mountain Pose) to Urdhva Hastasana (Upward Salute) Benefits: Encourages good posture and balance. Quells anxiety caused by decreasing motor control. Stand with your feet together, your arms by your sides, and your shoulders rolled back and down. This is Mountain Pose. Stay here for 5 breaths, and notice how your weight is distributed on each foot. You may be leaning forward or back, or you may have more weight on one foot than the other. Plant all four corners of your feet evenly into the earth for another 5 breaths. With your Mountain Pose firmly established, you can begin to move and warm up your upper body. Inhale as you turn your palms out and reach your arms overhead, pressing your palms together and gazing up toward your fingertips. Then exhale as you draw your hands down the center line of your body, lowering your hands to Anjali Mudra (Salutation Seal) in front of your heart. Inhale through the crown, and exhale through the feet into the earth, grounding the pose for another 5 breaths. Repeat the pattern several times.

 ·   Trunk circles Benefits: This exercise invigorates the entire body and relieves stiffness in the hips and side body. Stand with your feet shoulder-width apart, knees slightly bent, and hands resting at your waist. When you feel steady, bend forward at the hips so that your torso is parallel to the floor. Make sure your neck is long and in line with the rest of your spine. Slowly sweep your torso up and to the right for a nice stretch on your left side. Continue to move upward until you're almost standing upright. Then sweep down to the left to stretch your right side. The movement should be one continuous circle. Keep your neck aligned with the spine and your back long and extended, not compressed or overly arched. Complete 10 circles in both clockwise and counterclockwise directions.
 
TADASANA URDHVA HASTASANA

Stand in your bare feet in Tadasana on an even. uncovered surface. Exhale, and stretching from your waist, lift your arms in front of you, to shoulder- level. Keep your palms open and facing each other.
 
Raise your arms above your head, perpendicular to the floor. Stretch your arms and fingers. Push your shoulder blades into your body.
 
Stretch your arms further up from your shoulders, keeping them parallel to each other. Extend your wrists, palms, and fingers toward the ceiling. Feel the stretch along both sides of your body.
 
Pull in your lower abdomen. Turn your wrists so that the palms face front. Hold the pose for 20-30 seconds. Breathe evenly.

TADASANA URDHVA BADDHA HASTASANA

Stand in your bare feet in Tadasana against a wall. On an even, uncovered surface. Bring your arms toward your chest, with your palms facing the chest. Interlock your fingers firmly, from the base of the knuckles, with the little finger of your left hand lower than the little finger of the right hand.
 
Turn your interlocked palms inside out. Exhale, and stretch your arms out in front of you at shoulder-level. Then inhale, and raise your arms above your head until they are perpendicular to the floor. Extend your arms fully and lock your elbows. Feel the stretch in your palms. Hold the pose for 30-60 seconds.

GOMUKHASANA
Cow Face Pose - Gomukhasana

(go-moo-KAHS-anna)
go = cow (Sanskrit go is a distant relative of the English word "cow")
mukha = face
Type of pose: Seated
Benefits: Stretches the hips, ankles, shoulders, and chest.
Instructions:
1. From Knee to Ankle, slide the knees to center, stacking the right knee directly over the left. It may be helpful to come forward onto the hands and knees to align the knees. Then separate the feet and come back to sit between the feet.
2. Bring the left arm up towards the ceiling,
3. Bend the left elbow, bringing the left hand down the center of the back.
4. Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back.
5. Hold hands behind the back.
6. Draw both elbows toward the center.

Beginners: Take padding under the sit bones if necessary. Hold a strap between the hands if they do not meet behind the back.

Advanced: Keeping the spine long, come into a forward bend

GARUDASANA
Eagle Pose - Garudasana
 
Type of pose: Standing, balancing
Benefits: Strengthens legs, improves balance, stretches the shoulders
Instructions:
1. From Utkatasana shift your weight onto the right leg.
2. Bring the left leg up and cross the left thigh over the right.
3. Hook the left foot around the right calf.
4. Bring the arms out in front.
5. Cross the right arm over the left and bring the palms to touch.
6. Lift the elbows while keeping the shoulders sliding down the back.
7. Hold 5-10 breaths.
8. Repeat on the other side.

Beginners: If you have trouble with the balance, rest your backside on a wall. If you can't hook the left foot around the right calf, put a block under the left foot instead.

Advanced: Start to come into a forward bend, bringing the elbows in front of the knees. Bring the thumbs to your third eye. (See photo)

PASCHIMA NAMASKARASANA
 
"Paschima" refers to the west or backside of the body. "Namaskar" is to join the hands in prayer. In this pose the hands are joined behind the back. Over the past two weeks, we have presented poses to open the shoulders and chest. Paschima Namaskarasana may be attempted when one has gained some mastery of the previous poses.
1. Stand with the feet together (tadasana).
2. Bend your knees a little and swing your hands behind your back at waist level. Join your fingertips together and point the fingers down toward the floor.
3. Press your fingertips together as you take your elbows back and work to stretch and open the chest. Straighten your legs.
4. With an exhalation, point your fingers up toward your head and move the hands further up your back. Roll your shoulders back and press the palms together to fully open your chest.
5. Release your hands and repeat the pose several times. With regular practice, learn to slide the hands higher up the back. Stay in the final pose for a minute with even breathing. Press the little-finger side of the hands into the spine to further help open the chest. Notice that as you practice, the lower back tends to arch. Press your thigh bones back and pull your buttocks down toward the heels to keep your lower back long.

Effects:
This asana tones the abdominal organs and keeps them free from sluggishness. It also tones the kindeys, rejuvenates the whole spine and improves digestion.

ADHO MUKHA SVANASANA
 
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.

SARVANGASANA
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.
The picture shows the final pose.

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.

Release the pose gently.

Remember the usual mantra: when practicing Yoga, be gentle, work your way up gradually. Never try to reach absolute perfection in the pose at the first go. If you have any doubt whatsover,  consult your physician or a qualified person first. In case you have any problems such as blood pressure or heart trouble consult an experienced teacher first!

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