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If you have ever wondered what the most recommended asanas for women are, look no further! The following Yoga set is highly recommended for women to

perform. This is part of the technology of Kundalini Yoga based on angles and triangles. It also deals with creating pressure and stretching specific organs of 

the body.

1. SPINAL FLEX IN ROCK POSE

 

Benefits:

Kundalini Yoga releases tension in the middle and upper back. It also keeps the spinal fluid moving and stimulates the rise of Kundalini energy throughout the

spine.

How to do it:

Sit down on the heels of your feet (if you feel pain or have any injuries, you can use a cushion under the ankles or knees). Inhale and bend the spine forward

while bringing the shoulder blades back, then exhale and push the spine back. You may keep your eyes either closed or opened. It is possible to mentally chant

the mantra SAT (truth) in the inhalation and NAM(name, identity) in the exhalation. Maintain the head at the same level. To end, inhale and pull root lock for

a few seconds then exhale.

Breath:

Inhale and exhale through the nose.

Time:

2 to 3 minutes.

2. LIFE NERVE STRETCH

Benefits:

Excellent for stretching the life nerve. This goes from the back of the heels, through the sciatic nerve and throughout the back (lower, middle, and upper

back). This continues all the way up to the neck.

How to do it:

Sit on the right heel and keep the left leg extended forward. Bring the chest to the left thigh and hold for 2 or 3 minutes. Repeat the asana with the other leg.

This can also be done with the both legs straight forward. 

Breath:

Breathe through the nose.

Time:

Do it 2 or 3 times per side.

3. CAMEL POSE

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Benefits:

This pose adjusts the reproductive organs.

How to do it:

Get on your knees, squeeze the gluteus, and place the palms of your hands on the back (kidney area) with the fingers pointing up. Next, bring the hips forward

and release the head back. You can stay here or you can go to a more advanced position by placing the hands on the heels. Push the hips forward.

Breath:

Breathe through the nose.

Time:

2 to 3 minutes.

4. SHOULDER STAND

Benefits:

This pose stimulates the metabolism (thyroid and parathyroid glands). It also releases pressure on 11 separate organs. Also great for weight loss!

How to do it:

Start by lying on your back. Bring the legs over the head and place the hands on the back for support. Make the straightest line you can between the body and

the floor. Do not move the neck by looking around. Gaze at the chest and relax the breath.

Breath:

Breathe long and deep.

Time:

2 to 3 minutes.

5. ARCHER POSE

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Benefits:

Thi is an excellent for women. It stretches the front muscles and

opens the hips.

How to do it:

Stand up. Place the right leg forward and bend it so it will be able to support the weight of the body. The left leg is straight back with the heel off the floor.

The right arm is extended forward as if preparing to lance an arrow. The hands are in a fist, except for the right thumb, which is out and back. The left arm is

bent back with the elbow parallel to the floor. You should feel the stretch across the chest. Hold this position.

Breath:

Breathe long and deep through the nose.

Time:

2 to 3 minutes.

6. BABY POSE

Benefits:

This is a great posture for relaxation. It aids digestion and brings the Kundalini energy from the lower triangle to the upper one.

How to do it:

Sit on your heels and bend forward until you touch the floor with the forehead. The arms should be placed by your sides with the palms facing up. You can also

place the arms forward with the palms facing down.

Breath:

Breathe long and deep through the nose.

Time:

1 to 2 minutes.

7. BOW POSE

Benefits:

This pose opens up the rib cage, expands the lungs, and increases oxygen intake. It assists the function of the large and small intestines, the liver, kidneys, and

spleen. This is a great position for those who want to straighten out a curved spine.

How to do it:

Lie down on your abdomen. Bend the knees and grab the ankles. Now pretend you are going to straighten the legs, and the torso will automatically rise up. Tilt

the head back and bring the legs up. Hold.

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Breath:

Breathe long and deep through the nose.

Time:

2 to 3 minutes.

8. LOCUST POSE

Benefits:

Locust Pose builds spinal strength and flexibility, specifically in the middle and upper parts of the spine. It helps conditions like lumbago, rheumatism, and

arthritis of the spine. It also relieves menstrual problems such as irregularities, cramps, and backaches. It corrects bad posture and improves the functioning of 

the liver and spleen.

How to do it:

Lie down on your abdomen. Make a fist with the hands and place them in the groin area. The chin is on the floor. Next raise both legs up and hold.

Breath:

Breathe long and deep through the nose.

Time:

2 to 3 minutes.

9. CAT & COW POSE

 

Benefits:

Cat and Cow pose releases the tension in the lower, middle, and upper back. This is a great exercise to keep the spinal fluid and the Kundalini moving.

How to do it:

Get on your hands and knees. Inhale and arch the spine down with the head looking up. Hold the position. Then exhale and arch the spine up with the chin to

the chest and hold the position again.

Breath:

Breathe through the nose.

Time:

2 to 3 minutes.

10. STRETCH POSE

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Benefits:

This pose balances all of the Chakras, including the Manipura Chakra. There is an old saying in India which states that until the Manipura Chakra is in balance, a

person cannot heal. This position is supposed to be performed daily.

How to do it:

Lie down on the back. Raise the head and the legs up 6 inches (the length of a dollar bill). Hold.

Breath:

Hold the position with *breath of fire.

To learn about the benefits of and how to perform *breath of fire, click here:

Time:

3 minutes.

11. RELAX

Relax on the back for 1 minute.

12. SAT KRIYA

Benefits:

This is one of the most recommended exercises in Kundalini Yoga. It is great for the heart and circulation and is like a pump raising the energy up from the

lower Chakras to the upper Chakras.

How to do it:

Sit down on your heels. Bring the arms up and interlace all but the index fingers which should remain straight and pointing up to the sky. Inhale and loudly

chant the mantra SAT while pushing the abdomen in, and then chant NAM while releasing the abdomen out. Keep a steady pace. This is done very loudly while

vigorously pushing the abdomen all the way in during inhalation.

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Breath:

It’s natural by chanting the mantra SAT NAM.

Time:

5 minutes.

13. RELAX

Now relax on the back for 11 minutes or as long as your schedule allows.

Yoga to reduce hip and thigh fat . You could also try yoga asanas to reduce your hip fat. Yoga is said to be

extremely effectual in reducing body fat, increasing strength and flexibility, and calming the mind. Aneffective yoga pose to lose thigh fat is the Gomukhasana (Cow Face Pose). For this asana, you need to sit

cross-legged. Once you are relaxed, place your left leg such that your left heel is touching your right

buttock. Then, move the right leg over your left leg so that your right heel in near your left buttock. Relax

your hands and place them either on your knees or ankles. Stay in this position and take some deep

breaths. Then, repeat this by switching the leg positions.

The Surya Namaskar (Sun Salutation) is another well-known asana in yoga; while the pose helps in

toning the entire body, it can be very useful for reducing thigh weight. Practicing the Surya Namaskar on a

daily basis would help keep the body lean and toned. Other poses that are good for the thigh and hip region

include Parivrtta Parsvakonasana (Revolved Side Angle Pose), Utthita Parsvakonasana (Extended Side Angle

Pose), Baddhakonasana (Restrained Angle Pose), Titali Asana (Butterfly Pose) and the Trikonasana (Triangle

Pose). Apart from weight loss, yoga can also be used to complement medical treatments related to joint

pains, muscle spasms, and rheumatic pains. In fact, home remedies for cervical spondylosis include manyyoga exercises that help strengthen the neck and upper back area.

Exercise 1:

Stand straight and stretch your arms upwards.

Now bend down and make an attempt to touch your toes, but don't let your legsbend.

Be in this position for a couple of seconds and then get back to the original position.

Repeat this exercise for at least 12-16 times.

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Exercise 2:

Sit on a chair and straighten your legs, resting them on another chair.

Now try touching your toes with your hands, but make sure that your legs don't

bend.

Hold the position for a few seconds and then come back to normal position.

Do about 12-16 repetitions.

Exercise 3:

Lie down on the floor facing upside.

Keep your one leg crossed over the other.

Gently pull the other knee toward your chest until you feel a stretch in your hips.

Hold the position for about 30 seconds.

Exercise 4:

Stand straight with your hands resting on your hips.

Gently twist your torso at waist level until you feel a stretch.

Hold the position for a few seconds and now rotate on the other side and repeat the

action.

While performing the exercise, keep your knees slightly flexed. This stretching

exercise will help to strengthen your middle back.

The Bicycle exercise

Method:Lie down on the floor facing upside and place your hand behind your head.

Lift your shoulder blades without pulling your neck.

Bring your left knee above and try touching your chest.

Straighten your left leg at an angle of 45° and try to touch your left knee with your

right elbow and vice versa.

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Keep repeating the process for about 12-16 times.

The Exercise Ball

Method:

Lie on the floor facing upside with a ball resting under your lower or mid back.

Place your hands behind your head or else cross your arms over your chest.

Now while lifting your torso off the ball, contract your abs, stretching the bottom of 

your ribcage down toward your hips.

Make sure, while you curl around, the ball doesn't move.

Bring back your back to the original position and you'll feel a stretch in your abs.

Repeat the exercise for about 12-16 times and see its wonderful effects.

The Vertical Leg Crunch

Method:

Lie down on the floor facing upside and straighten your legs with knees crossed.

While lifting up your shoulder blades, contract your abs and try touching your chest

to your feet.

Keeping your legs in a fixed position, contract your belly button as if bringing it

towards the spine.

Lower your body to the original position and repeat this exercise for about 12-16

times.

Long Arm Crunch

Method:

Lie down on the floor with your arms straightened out.

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Keep the arms with your hands clasped, just next to your ears.

While lifting your shoulder blades, contract your abs and try touching your feet.

Lower your body and come back to the original position.

Repeat the process for about 12-16 times.

Exercise 1

First of all, stand straight keeping both your legs apart. Now bend downwards from

the waist. With your left hand, try to touch your right toe and vice versa. Alternating

the sides, do about 10-15 repetitions.

Exercise 2

Begin with standing straight with your feet apart and your hands on your thighs.

While keeping your back straight, bend your knees trying to slide your hands from

your thighs in order to touch your knees. Do not over strain. Hold for few seconds

and then repeat again.

Exercise 3

Stand with your back resting on a wall, keeping your feet a little away from the wall.

Slide your back downwards so your thighs are parallel to the ground, knees bent at

90 degrees angle. Stay in the position for a while and then return to the starting

position.

Exercise 4

Lie down on your side with your elbow below your head. Place one leg over other.

Lift your upper leg, a little above in the air and then lift the other leg to meet it.Gradually come to your original position simultaneously balancing yourself with the

free hand. Repeat the exercise on the alternate side.

Exercise 5

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Stand erect with a chair in front of you for your support. Gradually lift one of your

legs to the side as far as you can. Hold on this position for few seconds and then

return to your original position. Repeat the entire exercise with the other leg.

Morning Breathing: This exercise is done standing and helps in relieving muscle

stiffness. It also clears clogged breathing passages. Bend forward from the waistand bend your knees slightly. Let your arms hang on the side. Then while inhaling

roll-up your body slowly, bring your head up the last. Hold your breath for

sometime. Come back to the original position slowly, exhaling on your way down.

Rhythmic Breathing: It can refresh the most exhausted body and can calm the most

frayed nerves. It can be performed by sitting cross-legged on the ground. Hold your

chest, neck and head straight and take a deep breath like in complete breathing

while counting to six, hold the breath and count till three; & then exhale counting to

6.

Alternate Breathing: It helps in stabilizing the mind and also cures headaches. Sit

cross-legged to perform this exercise and place your right thumb on your right

nostril. Inhale from the left nostril and count to four, close the nostril with your

middle finger and hold breath to count of eight. Exhale through the right nostril to a

count of eight. Keep the fingers in the same position, inhale from right nostril

counting to four, hold the breath to a count of 8 and exhale from left nostril to a

count of 8.

Breathing exercises are wonderful tool for relaxation. Take out just 15 minutes from

your daily schedule to practice these exercises and experience the change.

1. Squats

Squats are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping usbuild strength for a variety of daily activities. How to:

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.2. Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you're sticking your butt out

behind you, but keep the torso upright and contracted.3. Press into the heels to stand up.

4. Repeat for 2-3 sets of 8-16 repsMore About Squats

• Squat Photo Gallery 

• How to Squat 

• Alternatives to Squats 

• Best Butt Exercises 

• Lower Body Workouts 

2. Lunges

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Paige Waehner 

Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutesand hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are a variety to

choose from such as:

• Static Lunges 

• Side to Side Lunges 

• Sliding Lunges 

• Low Lunges 

• One-Legged Lunge 

• Wheel lunges  (front, side, reverse)

• Step by Step: Lunges You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and

thighs, but please avoid this move if it aggravates any knees problems.If you have problems with lunges, try an alternative to lunges.3. Step Ups

Paige Waehner 

Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel tolift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need

to work up to a higher step if you're a beginner. You eventually want a height were your knee is at about a 90-degree angle.Theother key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the

other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.More Step Ups

• Side step ups 

• Crossover step ups 

• Resistance Band step ups 

4. Hip Extensions

Paige Waehner 

While I'm fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups,the hip extension is an exercise that specificially targets the largest muscle in the body...the gluteus maximus.For this move, youcan hold a dumbbell behind the knee or use ankle weights for added intensity. More Variations:

• Hip lift on the ball 

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• Hyperextension on the bal 

5. One-Legged Deadlifts

Paige Waehner 

Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the

exercise and engage your stabilizer muscles to keep your body balanced. Form is critical and you should skip this exercise if youhave any back problems.To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural archand make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets

of 8-12 reps. More Variations

• One-Legged Deadlift with Balance 

• One-Legged Deadlift on the Ball 

6. HikingNow the exercises listed above aren't the only strength moves for the glutes, but we often forget that there are cardio activitiesthat will also engage the backside. Hiking is one of those activities and it also burns tons of calories because you're typically

going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an inclineautomatically gets your glutes more involved and, if you're wearing a backpack, you're really getting a workout. Plus, you get tosee nature at its best. A 140-lb person burns about 390 calories in about an hour!.

7. Biking

John Kelly/Getty Images

Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike,alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try

Spinning at the gym or riding outside. Increase your resistance and stand up to really work your glutes. A 140-lb person burns335 calories in 45 minutes.

8. Running

Paige Waehner 

Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it reallyworks your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to

both burn more calories and tighten up the tush. A 140-lb person burns 475 calories during a 45 minute jog. More RunningResources

• Running and other cardio workouts 

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• Getting Started with Running 

• Beginner's Guide to Running 9. Kickboxing

Paige Waehner 

Kickboxing is an excellent workout for the entire body, including the hips glutes and thighs. Controlled front kicks,roundhouses, side kicks and back kicks work your hips, thighs and butt while complex combinations that include punches willtarget your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.

10. Walking

Getty Images/Dana Hoff 

Walking is easy: you can do it anywhere, anytime with no special equipment. There's no learning curve and it's something you

can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you'll burnmore calories, which can help if you're trying to lose body fat. A 140-lb person burns about 300 calories an hour during a brisk walk.

Yoga Exercise - Revolved Side Angle Pose (Parivrtta Parsvakonasana)

 

The combination of stretching and twisting in this Asana makes the spinal column straighter and freer.It also mobilizes parts of the back and the hip, which in daily life do not move a lot. The twistingmotion trains the nerves and the sinews in the spinal column and improves digestion.

STEP 1: To start off, put your right foot forward, bend your knee at 90

degrees, and kneel with your left knee.

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STEP 2: Bring your left elbow or left upper arm over your right knee.

Move your right hand close to your hips.

STEP 3: Place both palms in the prayer position. Make an upward

motion out of the lower back so that the elbow slightly presses upwardagainst your right knee and you no longer lean on your leg.

STEP 4: Put some counter pressure with your arm against the knee,

stretch your back, move your shoulder blades backwards, and turn to theright with your upper body. Straighten your left leg backwards.

STEP 5: Put your left hand on the floor and align your right arm withyour left leg. At this point, your right arm and left leg should form a

diagonal line. Try to stretch your neck, breathe towards the breast bone

and twist from the lower shoulder blade which steers on the twist. Repeat

the exercise on the other side.

You can take steps 3, 4, and 5 as separate exercises. For beginners or for warming up, steps 1 to 3 are good enough. A more advancedvariation is step 4 where you can also lift your other knee without changing the position of your lower back, hip, and upper leg. As a result,you will stand on both legs. It is better to perform steps 3 and 4 properly than to rush into step 5 with less concentration and relaxation.Steps 1 to 4 are also great warm-up poses for step 5.

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Keep your head, neck and spine erect.

Hold the ankles of the respective legs.

Bend the legs at the knee and bring the feet closer to the body.

The soles of both feet should be joined.

Follow with one round of inhalation and exhalation.

Pull the joined feet closer to the groin.

Place both the palms on the respective thighs.

Take a deep breath and press the thighs down.

Remove the hands from the thighs and hold the feet together.

Move the knees up and down without any support.

Exhale.

Do not lean in front or back while performing the pose.

Close your eyes and breathing normally continue flapping the knees for as long as possible.

Note: Beginners can use cushions to support the knees.

Yoga Exercise - Triangle Pose (Trikonasana) 

"Triangle Pose is the quintessential standing pose in many styles of Yoga." - Yoga Journal

In this exercise, you build up strength in the lower back and upper legs while you remove tension from the lower and upper back, the hipsand the hamstrings through both the twist and the stretching. The exercise is good for your sense of coordination and sense of balance. Youneed a lot of concentration and precision to be able to carry it out correctly.

STEP 1: Start with the Downward Facing Dog Pose (Adho Mukha

Svanasana).

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STEP 2: Move your left foot forward for about 1 meter.

STEP 3: Put your left hand beside your foot and carry your weight with

the lower back and on the heels of your foot in front. Raise the upper partof your body until the lower back is straight. You can recognize this by a

groove in the middle of the lower back. The right foot (the one at the

back) rests on the floor.

STEP 4:

Stretch the leg which is in front without bending the back or twisting your body. With your back straight and your right hip stretched backward,

look at a point on the ground and breathe in and out quietly. Press your 

left hand against the heel and twist your chest to the left. Let the twistingmotion involve only your upper back while your hip, lower back, legs and

head remain stationary. When you cannot twist any further, stretch your 

right arm upward.

STEP 5: Then twist your head to the left, look upward along your 

outstretched arm and stretch out your neck. When you stand well alignedin this position, it will feel light. The better you do this exercise, the

bigger the triangle between your legs, arms and side will be.

Step back towards the Downward Facing Dog Pose and repeat the

exercise with your right leg in front.

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Yoga Exercise - Sun Salutation (Surya Namaskar)STEP 1: Stand on your yoga mats and start with the Yoga

Mountain Pose. Bring your palms together in prayer position.

Exhale.

STEP 2: As you inhale, raise your arms overhead, keeping your

palms together.

STEP 3: Exhale and then bend forward until your hands touch

your feet.

STEP 4: As you inhale, step the right leg back, arch back and

lift your chin.

 

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STEP 5: Exhaling, step the left leg back into plank position.

Keep your spine and legs in a straight line and support your

weight on hands and feet.

STEP 6: Retaining the breath, lower your knees, your chest and

then your forehead, keeping your hips up and toes curled

under.

STEP 7: Inhaling, stretch forward and bend back. Keep your

arms straight.

STEP 8: Exhaling, curl your toes under, press down into your

heels, and lift your hips.

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STEP 9: As you inhale, bring your right leg forward, with the

top of the foot stretched out flat on the floor, and lift your chin.

STEP 10: Exhale and then bend forward until your hands touch

your feet.

STEP 11: Inhaling, stretch your arms forward and over your

head. Slowly bend backward from the waist.

STEP 12: Exhaling, gently come back to Tadasana.

As with all other Yoga Exercises and poses, make sure to perform the Sun Salutation Pose correctly to achieve optimum

results. To be safe, you can use yoga straps or your Yoga instructor for assistance so he or she will be able to tell youhow to do it the right way.

The Sequence of Yoga Asanas

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Yoga Exercise - Corpse Pose (Savasana)

The Corpse Yoga Pose is considered as a classic

relaxation Yoga Pose and is practiced before or in

between Asanas as well as a Final Relaxation. While it

looks deceptively simple, it is actually difficult to

perform. Learn more on how to do it with the help of this article.

Easy Pose (Sukhasana)

This is one of the classic Meditative Poses and is

usually performed after doing the Corpse Pose. The

Easy Pose helps in straightening the spine, slowing

down metabolism, promoting inner tranquility, and

keeping your mind still.

Neck Exercises

Many people hold tension in their necks and shoulders,

leading to stiffness, bad posture, and tensionheadaches. Yoga practice can ease tension, increase

flexibility, and tone the muscles. Learn some Neck

Exercises in this section.

Shoulder Lifts

Many people hold tension in their necks and shoulders,

leading to stiffness, bad posture, and tension

headaches. Yoga practice can ease tension, increase

flexibility, and tone the muscles. This section covers

the steps on how to practice Shoulder Lifts.

Eye Training

Like any other muscles, the eye muscles also need

exercise to be healthy and strong. By moving the eyes

in every direction, without turning your head at all,

these Five Yoga Eye Exercises will strengthen the eye

muscles, help prevent eyestrain, and

improve eyesight.

Sun Salutation (Surya Namaskar)

The Sun Salutation or Surya Namaskar is a Yoga Pose

which limbers up the whole body in preparation for the

Yoga Asanas. It is a graceful sequence of twelve Yoga

positions performed as one continuous exercise. Learn

how to practice Sun Salutation in this section.

Double Leg Raises

A Double Leg Raise is similar to a Single Leg Raise,

only this time, you will raise both legs. In doing this

Yoga Pose, make sure that the full length of your back

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is resting on the floor and your shoulders and neck are

relaxed. This section covers the steps and guidelines

on how to do this pose properly.

Headstand (Sirshasana)

Headstand is one of the basic postures in the world of 

Yoga and is considered as the king of Asanas because

of its numerous effects on the entire body. Many Yogis

believe that practicing the Headstand can help in

treating illnesses.

Shoulder Stand (Sarvangasana)

In the Shoulder Stand, your body is resting on your

shoulders. This Yoga Pose improves circulation,

strengthens the abdominal area, and stimulates the

thyroid gland. In this section, learn how the Shoulder

Stand is performed.

Plough Pose (Halasana)

The Plough Pose stretches your spine, thus, improving

spinal flexibility. It benefits the thyroid gland and

abdomen, eases tension in the shoulders and back,

and reduces stress. Learn how to practice the Plough

Pose in this section.

Bridge Pose (Setu Bandhasana)

This Yoga Pose strengthens the spine and helps in

building core and lower body strength. In this section,

know how to perform the Bridge Pose. Keep in mind,

though, that this pose should not be done by people

who are suffering from serious back or knee injury.

Bow Pose (Dhanurasana)

The Bow Pose resembles an archer's bow. It

strengthens the muscles in the back area, improves

posture, and helps in dealing with severalgastrointestinal problems. Take note that this Yoga

Pose is not for people who are suffering from serious

neck or back injury.

Locust Pose (Salabhasana)

If the Cobra Pose works mainly on the upper back, the

Locust Pose targets the lower part. This posture also

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strengthens the abdominal area, arms, and legs.

Another thing that makes it different from many poses

is that it entails rapid movement. Check out how it is

done in this section.

Fish Pose (Matsyasana)

Doing the Fish Pose relieves stiffness of the neck and

shoulder muscles and improves flexibility of your

spine. It is the counter-pose of the Shoulderstand. Hold

the Fish Pose for at least half the amount of time you

spent in the Shoulderstand in order to balance the

stretch.

Seated Forward Bend (Paschimothanasana)

Relax your body and mind, stretch your hamstrings,

shoulders, and spine, relieve stress, and improve your

posture and concentration by practicing the Seated

Forward Bend. Learn how to do this properly and

achieve maximum results.

Cobra Pose (Bhujangasana)

This Yoga Pose improves spinal flexibility and

strengthens the muscles in the arms and back. In

addition, it is effective in relieving menstrual

irregularities and constipation. Learn how to perform

the Cobra Pose in this section.

Half Spinal Twist (Ardha Matsyendrasana)

If done properly, the Half Spinal Twist lengthens and

strengthens the spine. It is also beneficial for your

liver, kidneys, as well as adrenal glands. Practice this

Yoga Pose under the supervision of a Yoga instructor.

In this section, learn how to perform the Half Spinal

Twist.

Crane Pose (Bakasana)Develop your sense of balance, coordination and

concentration and strengthen your arms, hands,

shoulders, and abdominal muscles by doing a Crane

Pose. This Asana also gives an active stretching to the

back. In this section, learn how to do this pose.

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Hands to Feet (Pada Hastasana)

The Hands to Feet Pose or Pada Hastasana gives many

of the same benefits as the Forward Bend - trimming

the waist, restoring elasticity to the spine, and

stretching the ligaments of the legs, especially the

hamstrings. Learn how to do the Hands to Feet Pose inthis section.

Triangle Pose (Trikonasana)

In Hindu art, the triangle is a potent symbol for the

divine principle, and it is frequently found in the

yantras and mandalas used for meditation. The

Trikonasana or Triangle Pose concludes the Yoga

Postures in our basic session.

Yoga Exercise - Final Corpse

For you to appreciate the benefits of relaxation, you

should first be familiar on how it is to be tense. This iswhat happens when you do the Final Corpse.

Everything related to that position including

suggestions on how to do it is discussed in further

detail in this article.

You will see at the end of the Yoga Session that the forward bends, Backbends, Twist Poses, Standing Poses, Inverted Postures, aswell as Meditation Exercises are not that hard as you might have imagined. You just need to properly execute these Yoga Poses andExercises to achieve the full potential of your body - may it be physical, mental, or spiritual.

Yoga Exercises - Warm-up PosesIn Yoga, it is very important to do some Warm-up Poses before a session so you will be physically ready for the Yoga Poses that you want topractice. Moreover, Warm-up exercises will prepare your body for more difficult poses in the future. In this section, learn some poses and

exercises that you can do before a Yoga class:

Eye Training

Like any other muscles, the eye muscles also need

exercise to be healthy and strong. By moving the eyes

in every direction, without turning your head at all,

these Five Yoga Eye Exercises will strengthen the eye

muscles, help prevent eyestrain, and improve

eyesight.

Neck Exercises

Many people hold tension in their necks and shoulders,

leading to stiffness, bad posture, and tension

headaches. Yoga practice can ease tension, increase

flexibility, and tone the muscles. Learn some Neck

Exercises in this section.

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Shoulder Lifts

Many people hold tension in their necks and shoulders,

leading to stiffness, bad posture, and tension

headaches. Yoga practice can ease tension, increase

flexibility, and tone the muscles. This section covers the

steps on how to practice Shoulder Lifts.Shoulder Stretches

Shoulder Stretches are great in relieving stress and

tension on your shoulders, as well as your entire upper

back. Practice them daily for several weeks and notice

the changes. Learn some basic stretches for the

shoulders in this section.

Cat Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement

from your center and to coordinate your movement and

breath. These are two of the most important themes inYoga practice. Keep in mind that the Cat Pose may not

be advisable if you have any chronic or recent back pain

or injury.

  Yoga Exercises - Standing PosesStanding Poses provide enough knowledge on the universal principles of alignment which is very essential in performing all poses. One good

example of Standing Pose is the Mountain Pose (Tadasana). It is considered as the origin of all other Yoga Poses. In general, Standing Poses

are the foundation of many poses.

Standing Poses are very beneficial. They increase strength and flexibility, help you become more aware of your posture, invigorate your whole

body. Take a look at the di fferent Standing Poses and learn how they are practiced:

Mountain Pose (Tadasana)

The Mountain Yoga Pose promotes the experience of 

stillness, strength, relaxed power, and immovable

stability associated with mountains. This Yoga posture,

and coming back to this stillness after other poses, is

one of the ways of becoming acquainted with stillness.

Triangle Pose (Trikonasana)

In Hindu art, the triangle is a potent symbol for the

divine principle, and it is frequently found in the

yantras and mandalas used for meditation. The

Trikonasana or Triangle Pose concludes the YogaPostures in our basic session.

Revolved Triangle Pose (Parivrtta Trikonasana)

This asana is a contrary twisted Trikonasana and is a

good exercise to follow the Trikonasana. The exercise

is good for your sense of coordination and sense of 

balance. You need a lot of concentration and precision

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to be able to carry it out correctly.

Crescent Moon Pose

The Crescent Moon Pose stretches and strengthens the

arms and legs, increases stamina, improves balance

and concentration, and can also relieve backaches. If 

you are suffering from diarrhea, high blood pressure or

neck problems, you should take extra caution

practicing this pose.

Warrior Pose I (Virabhadrasana I)

The Warrior Pose I or Virabhadrasana I improves

balance and agility and strengthens your legs, back,

and arms. It also targets the chest, shoulders, neck,

and abdominal area. Learn how to do the Warrior Pose

I in this section.

Warrior Pose II (Virabhadrasana II)This posture strengthens your legs, back, shoulders,

and arms, building stamina. It opens your hips and

chest, and improves balance. It is called the Warrior in

reference to the fierce warrior, an incarnation of Shiva.

Learn how to do the second Warrior Pose in this

section.

Warrior Pose III (Virabhadrasana III)

Warrior Pose III is the third variation of 

Virabhadrasana. This pose helps improve balance and

stability while strengthening your ankles and legs. As

with all other poses, make sure to perform it correctly

to achieve optimum results. Learn how to do the

Warrior Pose III in this section.

Wide-legged Forward Bend (Prasarita Padottanasana)

This is a good stretching exercise that reduces the

stiffness, tiredness and tension in the muscles in yourhind legs. At the same time, the muscles of the back

and the neck are thoroughly stretched and you learn to

deal with possible stretching aches.

Chair Pose I (Utkatasana I)

A strong straight lower back is the foundation of every

correct position. In doing the Chair Pose, you

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strengthen the lower back and the legs and by doing

so, you create more space in the chest and belly.

Check out this section and learn how it is done.

Chair Pose II (Utkatasana II)

Unlike in the Utkatasana I, the Chair Pose II involves

bending the upper body from the hip until it becomes

parallel to the floor. Learn how to perform the Chair

Pose II in this section. You can use our animation as

your guide as well as our easy-to-understand steps.

Standing Forward Bend (Uttanasana)

Doing a Standing Forward Bend can completely stretch

your upper and lower back as well as your calf muscles

and legs. In addition, it can help increase the flow of 

brain in the brain. Know more about Standing Forward

Bend in this section.

Downward Facing Dog (Adho Mukha Svanasana)

The Downward Facing Dog Pose builds up strength in

the upper arms and rejuvenates the entire body.

Though it is an exercise in itself, this pose is often used

in between other exercises. Check out this section and

learn how a Downward Facing Dog Pose is done.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

This Standing Pose helps enhance flexibility and

alignment of your spinal column, improve digestion

and balance, and strengthen legs and knees. In thissection, learn how Revolved Side Angle Pose (Parivrtta

Parsvakonasana) is performed.

Hands to Feet (Pada Hastasana)

The Hands to Feet Pose or Pada Hastasana gives many

of the same benefits as the Forward Bend - trimming

the waist, restoring elasticity to the spine, andstretching the ligaments of the legs, especially the

hamstrings. Learn how to do the Hands to Feet Pose in

this section.

Standing Side Stretch Pose

This side stretch will increase the flexibility of your

spine, arms, and rib cage as it stimulates the liver,

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kidney, and spleen functions. Furthermore, the Yoga

Pose will also help realign your spinal column and will

aid the lungs to take in more oxygen. Learn how to

perform this pose in this section.

Stand Spread Leg Forward Fold

Practicing the Standing Spread Leg Forward Fold can

strengthen and stretch your inner and back legs and

your spine. People with lower back problems should

avoid doing the full forward bend. For beginners, you

may use props like a folding chair to support your

forearms.

Tree Pose (Vrksasana)

The Tree Pose helps strengthen your thighs, calves,

ankles and back. It can also increase the flexibility of 

your hips and groin. Your balance and concentration

can also be improved with constant practice. This Yoga

Pose is recommended for people who have sciatica

and flat feet.

Half Moon Pose (Ardha Chandrasana)

The Half Moon Pose (Ardha Chandrasana) is a Standing

Pose that targets the legs, buttocks, and hips, and

improves balance and strength.

Sun Salutation (Surya Namaskar)

The Sun Salutation or Surya Namaskar is a Yoga Posewhich limbers up the whole body in preparation for the

Yoga Asanas. It is a graceful sequence of twelve Yoga

positions performed as one continuous exercise. Learn

how to practice Sun Salutation in this section.

Practice Standing Poses to improve balance and posture. Keep in mind, though, that Yoga is not a competitive activity. Know your limits and

do not push yourself. Otherwise, you will not be able to enjoy doing the poses, or worse, you may hurt yourself. Keep on practicing and havefun!

Yoga Exercises - Seated PosesThere are many different Yoga Poses which are performed while sitting. Some of them are classic postures which are usually done inMeditation, while others are performed for their therapeutic effects. No matter what Seated Pose you want to do, just make sure to listen to

your body and stay within your limits. Know the various Seated Poses in this section:

Easy Pose (Sukhasana)

This is one of the classic Meditative Poses and is usually

performed after doing the Corpse Pose. The Easy Pose

helps in straightening the spine, slowing down

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metabolism, promoting inner tranquility, and keeping

your mind still.

Spread Leg Forward Fold (Upavista Konasana)

The Spread Leg Forward Fold is a Yoga Posture which

works primarily on the hamstrings and adductors. This

energizes the body and promotes inner calmness. In this

section, know more about this exercise and learn how to

perform it properly.

Hero Pose (Virasana)

One of the fundamental seated postures is the Hero

Pose. This serves as the initial position for several

Asanas. It strengthens the arches of the feet, stretches

the ankles, and improves posture. This Yoga Pose is

ideal for people who have flat feet.

Lotus Pose (Padmasana)The Lotus Yoga Pose is usually done in Meditation. It is a

classic seated posture which strengthens your ankles

and knees, enhances concentration, and improves

flexibility of your legs. Know how to perform the Lotus

Pose in this section.

Seated Forward Bend (Paschimothanasana)

Relax your body and mind, stretch your hamstrings,

shoulders, and spine, relieve stress, and improve your

posture and concentration by practicing the Seated

Forward Bend. Learn how to do this properly and

achieve maximum results.

Child Pose

The Child Pose is a gentle way of stretching your

shoulders, hips, thighs, ankles, and back muscles. It is a

relaxation posture which is done to normalize the

ciruclation after performing the Headstand and to serve

as counterpose after Backbends.

Garland Pose

This Asana makes the ankles more supple and provides

a good stretch to the back of the lower legs, the back,

and the neck muscles. It also offers a nice moment of 

rest for the legs during intense Yoga sessions. Learn

how to assume the Garland Pose in this section.

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Full Boat Pose (Paripurna Navasana)

Perform the Boat Pose to strengthen your abdominal

area and hip flexor, tone muscles in the midsection,

improve digestion, and relieve stress. You can use a

Yoga Strap to aid you in holding the pose longer or if 

you cannot keep your legs straight.Ankle Rotation

Pay attention to your ankles to avoid muscle or tendon

strain due to too much training. Perform the Ankle

Rotation Exercise and make your ankles more flexible.

This is also ideal for people who are suffering from

arthritis.

Wrist Bending

Your wrists can also be affected by arthritis, specifically

Osteoarthritis and Rheumatoid Arthritis. Take good care

of your wrists through stretching and bending. Learnhow to improve the range of motion of your wrists by

doing the Wrist Bending Exercise.

Ankle Bending

Repeated strain or sprain in the ankles can contribute to

the occurrence of Ankle Arthritis. Manage stress and

keep your ankles in good condition through therapy,

having enough rest, and by doing the Ankle Bending

Exercise.

Hand Clenching

Hands and wrists are common body parts which are

affected by Arthritis, especially Osteoarthritis. Take

good care of your hands and joints and always keep

them in 'good working condition' by performing the

Hand Clenching Exercise.

In practicing Yoga, it is very essential to know your limits and listen to your body. Do not perform Yoga Poses which are beyond your abil

Yoga Exercises - Twist PosesYoga Poses such as the Half Spinal Twist and the Sage Twist primarily benefit the spine and back. These also tone and massage the

abdominal area and improve digestion. Bear in mind that it is essential to move gently and smoothly in doing these poses. Do not jerk or

make rapid movements while doing the twists. In this section, learn how Twist Yoga Poses are practiced properly:

Half Spinal Twist (Ardha Matsyendrasana)

If done properly, the Half Spinal Twist lengthens and

strengthens the spine. It is also beneficial for your liver,

kidneys, as well as adrenal glands. Practice this Yoga

Pose under the supervision of a Yoga instructor. In this

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section, learn how to perform the Half Spinal Twist.

Sage Twist (Marichyasana)

Also called Marichi's Yoga Pose, the Sage Twist Pose

benefits the abdominal organs and spine. Avoid doing

this pose if you have chronic spine or back injury. Also,

perform this only under the supervision of a Yoga

instructor. Learn how to do the Sage Twist in this

section.

These are the Twist Yoga Poses. Keep in mind that Yoga is not a competitive activity. Know your limits and do not push yourself. Otherwise,you will not be able to enjoy doing the poses, or worse, you may hurt yourself. Keep on practicing and have fun!

Yoga Exercises - Supine PosesWhen you say 'supine', it means lying on your back. In essence, Supine Yoga Poses are exercises which are done when you are in the lying

position, face upward. In this section, get familiar with the different Supine Poses, know why practicing these poses is beneficial to our body,

and learn how they are done:

Leg Reclining Lunge

The Leg Reclining Lunge is part of the series of Yoga

Exercises which target the leg muscles. When done

properly, this Yoga Pose  can strengthen and tone all

muscles in your legs. Learn how to perform the Leg

Reclining Lunge in this section.

Leg to Side Yoga Pose

The Leg to Side Pose is another yoga Posture which

belongs to the series of exercises which focuses on the

leg area. Strengthen and tone the muscles of your legs

by performing this pose. This section covers the steps inpracticing the Leg to Side Pose.

Leg Pulls

Leg Pull is a Supine Pose which is done if you want to

concentrate on your legs. Doing this will also improve

flexibility and prepare you to do advanced postures in

the future. In this section, learn how the Leg Pull is

performed.

Single Leg Raises

This Yoga Pose is performed in order to prepare the

body for other exercises. It benefits the legs, lower back

muscles, and abdominal area. In practicing the Single

Leg Raise, one leg is raised while the other one stays on

the floor.

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reduces stress. Learn how to practice the Plough Pose in

this section.

Hand Stand (Adho Mukha Vrksasana)

The Hand Stand is an important exercise which is done

not only in Yoga but in several sports as well. In doing

this pose, you relax your chest and build power in your

arms and wrists. This Asana also helps you to improve

your coordination and sense of balance.

It is very essential to know your limits and listen to your body  . Do not perform Yoga Poses which are beyond your abilities. Otherwise, youmight hurt yourself. Have fun and you will eventually reap the benefits of practicing Yoga.

Yoga Exercises - BackbendsBackbends are Yoga Poses  which are done to improve spinal flexibility and strengthen the back. Just take note that Backbends should not be

done if you have recent or chronic back pain or injury. In this section, learn how to perform the Bow, Fish, Cobra, Dog, and Bridge Poses:

Bow Pose (Dhanurasana)

The Bow Pose resembles an archer's bow. It strengthens

the muscles in the back area, improves posture, and

helps in dealing with several gastrointestinal problems.

Take note that this Yoga Pose is not for people who are

suffering from serious neck or back injury.

Wheel Pose (Urdhva Dhanurasana)

This exercise strengthens the power of your legs, arms,

and wrists and makes your back and spinal column

supple and flexible. It expands the chest, mobilizes the

entire spinal column, and can be a welcome change to

the usual movement of your body  .

Locust Pose (Salabhasana)

If the Cobra Pose works mainly on the upper back, the

Locust Pose targets the lower part. This posture also

strengthens the abdominal area, arms, and legs.

Another thing that makes it different from many poses is

that it entails rapid movement. Check out how it is done

in this section.

Fish Pose (Matsyasana)

Doing the Fish Pose relieves stiffness of the neck andshoulder muscles and improves flexibility of your spine.

It is the counter-pose of the Shoulderstand. Hold the

Fish Pose for at least half the amount of time you spent

in the Shoulderstand in order to balance the stretch.

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Cobra Pose (Bhujangasana)

This Yoga Pose improves spinal flexibility and

strengthens the muscles in the arms and back. In

addition, it is effective in relieving menstrual

irregularities and constipation. Learn how to perform the

Cobra Pose in this section.Dog Pose

The Dog Pose improves flexibility of your spine,

stretches the hips and middle and low back, rejuvenates

the body, and helps in preventing back problems. Take

note that this Yoga Pose should not be performed if you

have serious back pain or injury.

Bridge Pose (Setu Bandhasana)

This Yoga Pose strengthens the spine and helps in

building core and lower body strength. In this section,

know how to perform the Bridge Pose. Keep in mind,though, that this pose should not be done by people

who are suffering from serious back or knee injury.

In practicing Yoga, it is very essential to know your limits and listen to your body. Do not perform Yoga Poses which are beyond your abilities.

Otherwise, you might hurt yourself. Have fun and you will eventually reap the benefits of practicing Yoga.

Finishing PosesThe articles under this section will be discussing the different Finishing Poses that will help you cap off your Asana sessions. Doing so would

help you properly relax, that is, relaxing you mind, body and spirit. Please take the time to read them and we hope that they can be both

informative as well as helpful to you.

Yoga Exercise - Corpse Pose (Savasana)

The Corpse Yoga Pose is considered as a classic

relaxation pose and is practiced before or in between

Asanas as well as a Final Relaxation. While it looks

deceptively simple, it is actually difficult to perform.

Learn more on how to do it with the help of this article.

Yoga Exercise - Final Corpse

For you to appreciate the benefits of relaxation, you

should first be familiar on how it is to be tense. This is

what happens when you do the Final Corpse. Everything

related to that position including suggestions on how todo it is discussed in further detail in this article.

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If we are to free ourselves from the stresses of everyday life, then we should learn how to relax and release those things

that would only add tension to our mind, body and spirit. We hope that with the help of the articles above, you can

achieve or at least get close enough to the calm that you long for.

Bikram Yoga PosesThe articles under this section will be discussing the various Bikram yoga poses. In Bikram yoga, heat is used in order to allow the body to go

deeper into a certain pose as well as to release toxins from the body. Please take the time to read them and we hope that they can be both

informative as well as helpful to you.

Pranayama Breathing

The Pranayama Breathing is the first step and the

essential part in Bikram Yoga. It is a kind of breath

control that lets you use your lungs 100% that helps in

regulating your blood pressure, relaxing your mind,

detoxifying your body  and preventing respiratory

problems . Learn more on how to do it with the help of 

this article.

Toe Stand Pose

The Toe Stand Pose is the 12th pose for Bikram yogawhich helps in strengthening your hips, knees, ankles

and abdomen. Know more about it on this article.

Kapalbhati Pranayama (Blowing in Firm Pose)

Kapalbhati Pranayama is a cleansing

breathing exercise done in a sitting position. Learn more

about this yoga pose

Eagle Pose

This bikram yoga exercise is mainly all about standing

and balancing, two essential postures that can

guarantee improvement on your health, mind and

body.

Triangle Pose

This posture is physically challenging and straining that

you need to devote your utmost concentration. Learn

more about this pose through this article.