Core yoga poses help in developing core strength and obtaining a flat and toned abdominal region. These poses are gaining a lot of popularity all around the globe due to the effect they have on the midsection of the body. Apart from the cosmetic benefits, a powerful core helps in preventing injuries and diseases and also provides assistance in performing other yoga poses.

The basic concept of core yoga is to teach the body to maintain its balance and thus support a healthy spine. Core yoga poses are an amalgamation of the traditional yoga and modern techniques of stretching and strengthening.Core yoga poses help to strengthen the whole body, especially the muscles in the back and abdomen. The movements are performed slowly and precisely, while maintaining focus on breathing. This helps in improving oxygenation of the blood and also relaxes the mind. Core yoga poses also provide a strong foundation for beginners who can increase their strength and flexibility.

Core Yoga Poses Benefits

As mentioned earlier, core yoga poses benefits are numerous. Apart from developing physical strength, they also help in relaxing the mind. The practice of these poses helps in healing, detoxifying, and stimulating the body.

A few core poses are as follows:

Marjaryasana (Cat Pose): This poses gently massages the spine and the stomach

Dolphin pose: Also a variation of the Adho Mukha Svanasana (Downward Facing Dog Pose), this is a shoulder opening pose. It strengthens the arms and legs

Bakasana (Crane Pose): This is a pose in which one has to practice compact arm balance. This pose enhances the strength of arms and stimulates the organs in the abdomen.

Plank Pose: In this pose, the body posture resembles a plank. This pose is a great precursor to more challenging exercises of the arm.

Dolphin Plank Pose: This pose is a modification of the plank pose and combines the dolphin pose with the plank pose. This helps in strengthening and toning of thighs and arms.

Ananda Balasana (Happy Baby Pose): This pose helps in gently bringing more awareness to the area of hips

Paripurna Navasana (Full Boat Pose): In this pose, one has to balance the body on the tripod of the sitting bones. This enhances the strength of abdomen and deep hip.

Anantasana (Side Reclining Leg Lift): This is a side reclining pose that stretches the back portion of legs and the side of torso. It also helps toning the belly. Source- Yogawiz.com

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Yoga is an ancient Indian practice dealing with the well being of human mind, body and spirit. The principles of yoga, called Yogasutra, were given by Patanjali, a saint philosopher and a physician, who lived around 3 centuries before Christ. He is known as the founder of yoga. These sutras are timeless and hold true even today. They help you to lead a blissful life by improving your physical, emotional and spiritual well-being.

Who can practice Yoga?

Yoga is a series of exercises that is performed to improve health and flexibility. People of any age, sex or any fitness level can practice yoga. The beauty of yoga is that it is highly flexible, so you can modify yoga techniques to meet your need. If you have mobility problems, use chair to perform yoga. Office-goers can try the deep-breathing practices to relieve their stress. Sportsmen and physically active people can use the strengthening techniques to enhance their activities. Children can increase their attention span by using yoga techniques. Seniors can use yoga techniques to improve the body mobility and the flexibility of their joints. Doctors recommend yoga practices for the people with cardiac problems.

What is yoga?

Yoga comes from the Sanskrit word "yuj" which means to unite or to join. Even though, people tend to think that yoga is a series of exercises with twisted body poses, it is not so. Basically, it helps you to connect with your inner spirit, which is essentially divine and is connected to the universal spirit or God.

Types of yoga's

Although people associate yoga with only exercises or asanas as they are commonly called, yoga is of many types. The most popular type is Hatha Yoga. This type of yoga contains various types of asanas and is beneficial in improving the body strength and flexibility. Karma yoga teaches you the way of right action without expecting the fruits of labour and offering the activity as the service to almighty. You learn devotion and unconditional love for the divine by Bhakti Yoga. Answer to your deeper questions like: who am I, Where do I come from, - come from Jnana Yoga. Control your mind and be free from worldly attachments by practicing Raja Yoga. Kundalini Yoga releases the energy present in the chakras or energy centers in your body by teaching you deep breathing. Tantric Yoga worships the feminine energy and teaches you to look at your body as a source of divine.

Benefits of yoga

Unlike modern day exercises, which concentrate only on the body or on the mind, yoga techniques provide a holistic approach towards your welfare. Asanas help you to improve your strength and flexibility, so that you can carry out your daily activities unhindered. Deep breathing techniques help in removal of toxins in the body and aid in relaxation. Yoga can be a great weight loss and toning tool. It helps in healing and nourishing the body. Meditation calms your mind and gives you clarity of thought.

The major benefit of yoga is that it doesn't need any special place or equipment or clothes. All you need is mat and loose fitting clothes. Thus you can practice yoga even when you are away from your home.

Creating a yoga environment

Yoga can be practiced at any time of the day. Choosing to practice in the morning energizes you and the relaxed, soothing practice helps to wind up in the evening. The room should be airy, clean and well lit. Avoid air conditioners. Play soft music or yoga cassettes and keep incense sticks in the room to clean the air. If possible, keep some flowers in the room.

Tips for great yoga practice

Yoga can be practiced at any time of the day. Choosing to practice in the morning energizes you and the relaxed, soothing practice helps to wind up in the evening. The room should be airy, clean and well lit. Avoid air conditioners. Play soft music or yoga cassettes and keep incense sticks in the room to clean the air. If possible, keep some flowers in the room.

Adopt a positive attitude. Set manageable goals. Start with simple exercises and as you progress, increase your intensity. Record your progress so that you can note down your experiences, thoughts and anything else. Practice yoga on an empty stomach or 3 hours after a meal. Avoid smoking, drinking, drugs, non-veg and fried foods. Keep your meals simple. Do your practice at the time convenient to you. But mornings till 9.00 am are preferable since they are neither too hot nor cold.

Why is yoga necessary in a daily routine?

Dealing with stress is becoming a very important part of living today, and yoga is one of the widely recommended practices that helps to beat the pressures of life today. Understanding how yoga and your health benefits go hand in hand is important so that you are able to live more comfortably and release stress from your body. Begin practicing the various techniques of yoga and your health stress levels begin to diminish within no time at all because your mind and body are both being relaxed at the same time. After learning about yoga and your health, body stress levels reduce considerably, allowing you to live a fuller, healthier life.

Where I can learn yoga effectively and free of cost?

Yoga is a form of relaxation that involves breathing and posture techniques that allow you to relieve the body and mind of unwanted stress. There are various yoga poses that need to be learned in order to ensure that you are following the correct techniques for relaxation. Different yoga techniques require the mastering of different yoga positions, such as the sun salutations, or the Surya Namaskar positions, which are part of the preliminary techniques of yoga. There are various yoga videos that are available over the internet that will help in giving you an audio / visual guide to the correct techniques of yoga that are to be followed.

What are spiritual laws of yoga?

Yoga, like any other form of relaxation and meditation, convenes a certain amount of spirituality through its practice. The spiritual laws yoga path can be attained through concentrated practices of yoga and the various techniques that it has to offer. There are also several books on the spiritual laws of yoga that help in giving an insight into what one can attain through theses relaxation techniques. The spiritual laws yoga practical uses come into effect only after one has mastered the techniques of meditation and relaxation through the various postures at the different levels attained. Spiritual laws exercise will help to distress and detoxify the body over time, and are techniques that should be followed regularly and devoutly. Source- Yogawiz.com Learn more »

You're never too young or too old to reap the health benefits of yoga. Find out how all types of yoga can improve your health.

Yoga, the Sanskrit word for "union", is a practice that uses posture and breathing techniques to induce relaxation and improve strength, and its health benefits may surpass those of any other activity.

Whether you practice yoga to relax, stretch, breathe, meditate, or simply because it's in fashion, you may not realize the numerous health benefits of yoga. And while there are many different kinds of yoga, ranging from the more gentle hatha yoga to the more strenuous, like Bikram yoga (which is performed in a 105°F room) or power yoga, every form of yoga improves your health from head to toe. Here are some of yoga's many health benefits.

Benefits of Yoga to Your Bones, Muscles, and Joints

The physical benefits of yoga are myriad. Yoga keeps your body strong, as it involves all the muscles in your body to hold and balance yoga asanas (poses). The various yoga postures strengthen your feet, legs, hands, abdominals, lower back, legs, and shoulders.

Yoga's stretching and breathing exercises improve your flexibility, helping joints, tendons, and muscles stay limber. People suffering from osteoarthritis or rheumatoid arthritis will see a noticeable improvement in their stiffness, pain, and other arthritic symptoms by practicing yoga poses and postures.

Yoga improves your endurance, especially the more athletic forms of yoga such as ashtanga yoga, power yoga, vinyasa yoga, and Bikram yoga. These rigorous yoga practices follow a specific sequence of poses (asanas) that become more challenging as you progress. Unlike the more gentle hatha yoga, the forms of ashtagna yoga, power yoga, vinyasa yoga, and Bikram yoga require you to keep your body in constant motion between poses, resulting in a strenuous cardiovascular workout and improved core strength.

Hatha yoga can relieve chronic back and neck pain, since the poses and postures gently stretch and strengthen your back and neck muscles.

Yoga is often prescribed to help heal various injuries, including repetitive strain injuries, knee and back injuries, pulled hamstrings, even minor skin burns. Of course, you should consult your physician before using yoga as a treatment for any injury!

Yoga is an excellent weight-bearing exercise that can improve your bone density. This is particularly beneficial for women approaching menopause, since yoga can help ward off osteoporosis, or thinning of the bone.

Benefits of Yoga to the Cardiovascular System

Yoga has tremendous health benefits for your heart. Most notably:

The gentler forms of yoga lower your blood pressure because the asanas (yoga poses, postures, and yoga positions) keep blood flowing evenly throughout your body while you focus on your breathing.

People suffering from hypertension can benefit from yoga tremendously, as hatha yoga can lower your heart rate and blood pressure.

Many practitioners claim that yoga has also lowered their cholesterol.

Power yoga is an excellent form of cardio conditioning, which strengthens core muscles while it keeps blood and oxygen circulating throughout your body.

Benefits of Yoga on Mental Health

Yoga benefits anyone's mental health by helping him or her relax, and it is an effective form of psychological therapy. Yoga reduces anxiety and stress, resulting in better health, better mood, and better concentration throughout the day. Yoga has been used to help treat a wide variety of emotional and mental disorders, including acute anxiety, depression, and mood swings.

Even children can benefit from yoga. Those with attention deficit disorder and hyperactivity can learn to relax and get control by using yoga breathing and yoga asanas.

Because yoga is a form of meditation, it results in a sense of inner peace and purpose, which has far-reaching health benefits.

Yoga has been used to help heal victims of torture or other trauma.

Benefits of Yoga on Other Health Conditions

Do you have frequent headaches? Yoga can rid you of tension headaches and migraines because yoga circulates blood and oxygen to your head, which can often prevent headaches from starting.

A regular yoga practice helps boost antioxidants throughout your body, resulting in a stronger immune system and improved ability to heal quickly from disease or injury.

Yoga can help you lose weight and maintain a healthy weight throughout your life. Power yoga is a vigorous form of yoga that burns calories, resulting in weight loss.

Many women going through menopause report an easing of symptoms when they begin practicing yoga.

Benefits of Yoga in Everyday Life

Yoga can help cure insomnia, as regular yoga practice leads to better and deeper sleep.

Yoga can help fight fatigue and maintain your energy throughout the day.

Yoga is an effective treatment for a variety of autoimmune diseases because it can reduce the symptoms these diseases often cause, such as stiffness, malaise, fatigue, and weakness.

Regular yoga practice will create multiple and noticeable benefits to your health. Try some yoga postures today! And as your instructor will no doubt tell you at the end of your practice. Source- Yogawiz.com Learn more »

Often we blame our genes for us being on the wrong side of the scale. Don't we? But try giving it a second thought and you see will see that there is a lot in our hands. This article gives you an insight to weight loss with yoga and for those who are swearing by their weight and would look to see a new you next time in the mirror.

Weighty Tips!

• Weight loss is all about 80% of eating habits and 20% of working out.

• Aim to lose both body fat as well as overall weight.

• Be regular and more often in your yoga practices.

• Keep the metabolism active by having 5-6 small meals every 2-3 hours. This will also help you in keeping your pseudo hunger at bay.

• Be passionate about your yoga workout. For the passion will help you to go deeper into your yoga practices.

• Be 100% with the food on the dinner table avoid watching T.V or chatting over the phone when eating and have a balanced diet.

• Always remember the 3’d’s of weight loss – discipline, determination and dedication.

The story so Far…. Weight Loss and Yoga:

Can yoga really help losing weight? The basic fact about yoga is that it is an aerobic exercise which can help you get in shape when done at moderate speed. If you are looking for a serious weight loss then it needs to be done under the supervision of a yoga expert and over a period of time. Advantage of yoga is that leaves you fresh and new every time you are done with your yoga workout. The reason behind it being the fact that yoga brings your mind, body and breath on the same platform. This phenomenon makes it more interesting and easy and effective compared to other workouts.

Know the difference between weight loss/inch loss:

Gearing up for your best friend's wedding; you start working out before a month's time so that you are picture perfect on the wedding date. You lost an inch here and there from those places where you wanted it from and you are ready to go. You feel happy about it, the wedding is over and what you notice is that those inches are back where it belonged too after the binging it at the wedding.

For those who looking at weight loss, should chalk out a proper plan with the calendar and set small goals for themselves. These goals should be achievable; they give a lot of confidence when achieved and act as fuel to reach the next set of goal.

Start Your Weight Loss Journey Now

Minding the Mind:

The secret to weight loss is in getting your act right. We tend to find the solution to weight loss in those pills or bottles and the latest crazy diets too. But the truth lies in the fact that there is no other alternative to hard work, torching those unwanted calories in a way which is easy on your body and its fun too. For that you need to set your mind set right. For the mind is where it all starts. If you are here then we assume that you mean serious business and honestly looking for an answer to weight loss.

Control your weight before it controls you:

Age plays an important role in weight loss too, if you are young then the chances of you getting into the shape are high with minimal efforts but it is though for those who are on other side of thirties and looking for weight loss. Once you cross thirties special attention needs to be given to eating habits. Fats, carbohydrates and proteins are the main contents of any meal. Choosing them wisely over the different meals of the day will help you to go long way in achieving your goal. Complex carbohydrates and healthy fats can be a part of your breakfast but including the same for your supper might not be a great idea. Also tracking your diet can help you to give you an idea of where your macronutrients are coming from. Remember to track each and every thing which goes in. This will make you aware of what you are having throughout the day and next time will make you think twice before gulping down your favorite cup cake. The more educate yourself with the food labels, the more you become cautious and avoid them. It's all about bringing it to awareness.

Keep the fun factors going!!

Sticking to your goals and diet plan and achieving those calls for applause. Keep yourself motivated till the goal is accomplished. With your daily yoga routine try to include these over the weekend.

1. Go out with your friends on short trek on the outskirts of the city. Being outdoors help you to be close to the nature and gives you the required break from your yoga schedule.

2. Plan a beach trip – When was the last when you walked barefoot on the white sands of the blue seas and the froth of the waves kissing your feet? Make the best of the beach trip by walking on the never ending shores and don't forget to carry your yoga mat.

3. Bicycle anyone? Bicycling is another outdoor activity which gives you a good workout and with friends around you won't even come to know the distance you have travelled.

It's important to be outdoors as it elevates you, gives you the required break and helps you prepare for the yoga routine coming week. Most important of all is that these activities have helped you torch down calories. You can excuse yourself for the slice of pizza at the end of the day. Source-Art of Living Learn more »

Here are some beginner-friendly yoga positions to help you ease into the awesome art of yoga.

1. Mountain Pose

Sanskrit name: Tadasana
Benefits: Improves posture, sense of center, mental clarity; solid breathing exercise

How to: Simply stand—feet hip-width apart, weight spread evenly—with your arms at your sides. Then breathe slowly and deeply at an even pace, keeping your neck aligned with the rest of your spine. You can move your hands and arms as you focus; some people take a prayer position or reach up to the sky for a stretch.

2. Downward Facing Dog

Sanskrit name: Adho mukha svanasana
Benefits: Encourages full-body circulation; a great stretch for calves and heels

How to: Get on all fours with hands and knees shoulder-and-hips-width apart. Walk your hands forward and spread your fingers wide for stability. Curl your toes under and carefully press your hips upward so your body looks like an inverted V with your knees slightly bent. You can get a stronger stretch by keeping your heels on the floor; “walk your dog” by alternately pressing your heels down.

3. Warrior Pose

Sanskrit: Virabhadrasana
Benefits: Strengthens and stretches your legs and ankles

How to: Stand with your legs three to four feet apart. Turn out your right foot 90 degrees and your left foot in slightly. Keeping your shoulders down, extend your arms to the sides with your palms down. Lunge into your right knee 90 degrees; keep your knee over your foot and don’t let it go past your toes. Aim your focus over your hand for as long as you like then switch sides.

4. Tree Pose

Sanskrit name: Vriksasana
Benefits: Improves your balance; strengthens your thighs, calves, ankles, and spine

How to Take mountain pose. Then shift your weight onto your left leg. Keeping your hips facing forward, place the sole of your right foot inside your left thigh and find your balance. When you’re there, take a prayer position with your hands. To kick it up a notch, reach your arms up as you would in mountain pose. Be sure to repeat on the other side.

5. Bridge Pose

Sanskrit name: Setu bhanda
Benefits: Strengthens your chest, neck, and spine; great warm-up for more intense backbends

How to: Lie on the floor with your arms at your sides. With your knees bent, press your feet into the floor as you lift your hips. Then clasp your hands under your lower back and press your arms down for support. Lift your hips until they are parallel to the floor as you bring your chest to your chin. Rookie mode: try pillows under your head and/or hips.

6. Triangle Pose

Sanskrit name: Trikonasana
Benefits: full body stretch; strengthens thighs, knees, and ankles; relieves backache; well-recommended for pregnant women

How to: Take warrior pose on your right side without lunging into your knee. Then touch the inside of your right foot with the outside of your right hand. Reach up to the ceiling with your left hand. Turn your gaze toward and past your left hand to stretch your back. Don’t forget to repeat it on the other side.

7. Seated Twist

Sanskrit name: Ardha matsyendrasana
Benefits: gives you an amazing stretch, especially after long hours sitting at the office; works the shoulders, hips, and neck

How to: Sit on the floor and extend your legs. Cross your right foot over the outside of your left thigh. Bend your left knee keeping your right knee pointed toward ceiling. Keep your right hand on the floor behind you to stay stable and place your left elbow to the outside of your right knee. Twist to the right as far as you can, moving from your abdomen. Be sure to keep both sides of your butt on the floor. Do this on both sides.

8. Upward Facing Dog

Sanskrit name: Urdhva mukha svanasana
Benefits: Stretches and strengthens the spine, arms, and wrists

How to: Lie facedown on the floor with your thumbs under shoulders, legs extended with the tops of your feet on the floor. Tuck your hips downward as you squeeze your glutes. Keeping your shoulders down, push up and lift your chest off the ground. Relax and repeat.

9. Pigeon Pose

Sanskrit name: Eka pada rajakapotasana
Benefits: opens up the shoulders and the chest; great quad stretch

How to: Start in a push-up position, your palms under your shoulders. Place your left knee on the floor near your shoulders with your left heel by your right hip. Press your hands to the floor and sit back with your chest lifted. You can also lower your chest closer to the floor for a stretch. Try it on the other side.

10. Crow Pose

Sanskrit name: Bakasana
Benefits: Strengthens your arms, wrists, and abs; more of a challenge, but a great trick to pull out at parties

How to: Get into downward facing dog position. Then walk your feet forward until your knees touch your arms. Carefully, bend your elbows and lift your heels off the floor. Rest your knees against the outside of your upper arms. Keep your abs engaged and legs pressed against arms.

You can leave your toes on the floor or if you’re a pro, lift them off and hover. To do this, try to keep tucked tight, with your heels close to your butt. When you’re ready, push your upper arms against your shins and draw your inner groins deep into the pelvis to help you with the lift.

11. Child’s Pose

Sanskrit name: Balasana
Benefits: lets you relax and breathe into your back; stretches the hips, thighs, and ankles; relieves back and neck pain.

How to: Sit upright comfortably on your heels. Roll your torso forward and bring your forehead to rest on the ground in front of you. Extending your arms forward, lower your chest to your knees as close as you comfortably can. Hold the pose and breathe into your torso. Exhale and release to get deeper into your fold.

Practice these and you’ll be a pro in no time!

Source: BuzzFeed

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There will be several new yoga trends to try in 2013. As a yoga enthusiast, I find this exciting. Yoga is a popular practice, so many instructors are coming up with fresh ideas. This ancient practice is constantly advancing, giving us numerous options to choose from. The following are the top three yoga trends for 2013, all of which include plyometrics and yoga:

1. Slimnastics

Are you ready to get slim with a fusion of yoga and gymnastics? If so, Slimnastics is the workout for you. Anyone can participate in this workout by purchasing the book and CD offered by Nikki Fitness. This hot new workout mixes plyometric cardio intervals with advanced yoga balancing poses. The plyometric cardio intervals are inspired by gymnastics and include jump tucks and split jumps. Yoga poses include the following:

Firefly Pose

Rock Star Pose (also called wild thing)

Side Crow Pose (also called Side Crane Pose)

Eight-Angle Pose

Watch as Fox News interviews, Nicole Glor, the creator and instructor of Slimnastics. Watch as Glor shows off some of the moves that make this workout unique. In the interview, Glor also shows viewers how this fitness routine can be modified for beginners, but doesn't hold back for those who are advanced. It is ideal that this DVD allows participants to start at level one and work their way to level three.

As one who regularly practices yoga and is a former gymnast, I must say that this workout looks great.

2. Deep EXtreme

Deep EXtreme offers both the natural high one achieves by performing a cardio workout and the tranquility that yoga offers. This workout is offered at Equinox, and it is an interval training workout. Interval training involves periods of high intensity exercises to get your heart rate up, followed by low intensity exercises, allowing you time to recover. Deep EXtreme combines yoga poses for flexibility, cardiovascular exercises, and strength training. It is set to the beat of rhythmic music, offering a play-list that allows you to transition smoothly from one movement to the next. If you take a Deep EXtreme class, expect to participate in arm swinging and scooping moves common in tribal dance and perform bodyweight strength training exercises such as planks and squats.

3. BUTI

BUTI is offered at Crunch gyms. To learn more about this 2013 yoga fitness trend read my article titled "Get in Shape with Buti Yoga, the Newest Fitness Craze."

These 2013 yoga fitness trends that combine plyometrics and yoga are sure to burn calories and tone your body. Are you ready to welcome the New Year with these new yoga workouts. Source- Yahoo. Learn more »

Mental peace and emotional balance are as important as topical skincare to radiate beauty from within through your skin.

Here is a selection of Yogic poses and yogic exercises which when coupled with good Ayurvedic skincare tips can produce a startling effect on your skin:

Pranayam: Breathing right is the beginning on the path to healthy skin. Kapalbharti pranayam is known to be the most suited for this purpose. Actress Shilpa Shetty has been advocating Kapalbharti and you can easily learn how to do this by doing some research online. 15 minutes every day should be enough you keep your skin glowing and to keep wrinkles and fine lines at bay.

Tadasana (Mountain Pose): Another breathing related pose that lets you focus on deep, rhythmic breathing—an essential element of healthy skin.

Uttanasana: Forward-bending poses such as this one make blood flow into the face faster, bringing with it oxygen and other helpful nutrients that fight free radicals, encourage skin cell renewal, and give your face a rosy glow.

Bharadvaja's Twist: Twisting positions such as this one are great for improving digestion, which ensures good excretion of toxins out of the body thus improving the Rasa( tissue) visible as healty glowing skin.

Utkatasana: Challenging poses like this one make the heart beat faster, increasing the circulation of blood flow throughout the body and prompting the skin to sweat out impurities.

Note: Some of the above asanas should be done only after warming up and is possible in consultation with a yoga expert to avoid injuries due to incorrect posture. Source-Times of India. Learn more »

Back pain is a common complaint among people of all ages. Poor or bad posture (especially, a forward slouch), wrong sleeping positions, stress and restless lifestyles play an important role in giving you backache.

The lack of flexibility of the back which contributes to the lower back ailments increases as the body ages. To alleviate these problems one should practice yoga regularly. We give you 20 yoga aasanas that will help you get rid of your backaches.

Note:

All asana's should be repeated for a minimum of three times, and a maximum of five times each. Do not suspend or retain your breath if you have blood pressure, cardiac problem or are pregnant. Breathe normally in that position.

Back pain may arise due to multiple reasons:

• Stress/Tension


• Ligament injury/ damage


• Disc injury


• Stress/ tension


• Improper posture

Ways in which yoga can help in lower back management are:

• Increases the strength and flexibility of the back, hamstrings and hip flexors.


• Positive effect on relieving stress


• Improves neuroendocrine function


• Talasana (Palm tree pose)


• Stand erect, feet shoulder width apart, hands on sides, chin drawn in. Keep spine and neck straight. Raise both arms up and heels simultaneously, rise on toes, inhaling for two seconds. Maintain this pose, retaining breath for four seconds. After this brief standstill, return to normal position by rotating the arm backwards and downwards, simultaneously lowering heels, while exhaling for two seconds back to starting position.

Benefits:
Helps stretch the spine vertically and helps in correcting the posture.


Trikonasana

Keep your feet 3 ½ -4 feet apart. Inhale and take your arms up (abduction) to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle you left foot in about 45 degree angle. Exhaling for two seconds, turn your torso to the right, leaning over your right leg. Place your right hand on the outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.

Benefits: Gives a good lateral stretch to the spine.

Parivrtta trikonasana (revolved triangle pose)

Keep your feet 3 ½ -4 feet apart. Inhale taking your arms up to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle your left foot in about 45 degree angle. Exhaling for 2 seconds, turn your torso to the right, leaning over your right leg. Place your left hand on the inside or outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.

Benefits: Releases the thoracic spine, tones and stretches the legs

Marjariasana (Cat pose)

Begin this asana by going on your fours, keeping your wrist, elbow and shoulder in one line and hip and knee joint in one line. Spread your fingers apart and pointed ahead of you. Exhaling for two seconds round your back and inhaling for two seconds come back to starting position.

Benefits: This asana gives your neck, torso and back a lovely stretch.

Bitilasana (Cow pose)

Begin this asana by going on your fours, keeping your wrist, elbow and shoulder in one line and hip and knee joint in one line. Spread your fingers apart and pointed ahead of you. Inhaling for two seconds lift the seat bones and chest upward, while the belly sinks towards the floor. Now lift the eyes and neck up simultaneously and look up. Exhaling two seconds come back to starting position.

Benefits: This asana gives your neck, torso and back a lovely stretch.


Ardh mukha savanasana (downward facing dog)

Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades. Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line. Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Ensure your heels are on the ground to get a good hamstring stretch. Let your head hang down in a relaxed sort of way. With each breath try and push your head and shoulders in, to get a nice stretch on your back.

Benefits: Decreases back pain by strengthening the entire back and spine.

Yoga Mudra

Assume cross legged pose. With your left hand hold right wrist at the back. Inhale for 3 seconds and sit erect. While exhaling for three seconds, gently bend down and touch the right knee with either the tip of the nose or forehead. Suspend breath for 6 seconds. Return to upright position. Press back the shoulder blades, inhaling 3 seconds. Repeat in the same manner on the left side. And then bend forward and touch the ground with your head between the legs.

Benefits: Loosens the posterior muscles of the spinal column. Improves circulation to the spinal column, face and head.

Ardh matsyendrasana (Half Fish God pose)

Sit with legs stretched out. Press left heel against right perineum. Interlock right ankle against left knee. Twist trunk towards right, catching the toe with the left hand, exhaling for three seconds.

Benefits: Corrections of spinal problems. Massage to the deep and superficial muscles of the spine and thus increasing the spinal circulatory activities. When done with ease and in a relaxed manner, it exercises the spine and adjusts any vertebrae and thereby relieves the spinal nerves from habits of carriage of daily occupation.

Ushtrasana

Assume a sitting posture as in kneeling. Support the body on the toes and the knees and gradually lean backwards, after having the arms fixed behind, the palms to the ground the fingers pointing outward and the thumb towards the toe. Keep the arms straight; slowly lift the pelvis while inhaling for two seconds. Now, press the body above the waist slowly both outward and upward, throwing the neck downward and retain for four seconds. Exhale and come back to starting position.

Benefits: It relieves vertebral pressure upon the spinal cord caused by improper posture.

Pashchimottanasana

Sit on the mat, fully stretching the legs and keeping them firmly against the floor. While inhaling three seconds bring the arms above, parallel to each other. While stretching the arms forward, exhale for three seconds, and then reach out with the fingers or palms touching the toes. (If the exhalation is continued slowly and rhythmically, and drawn in, it eases the stretching of the posterior muscles.) Maintain this pose for four - six seconds while suspending without raising knees or legs. Inhale coming out of the stretch and relax.

Benefits: Enables elasticity of a stiff spine. Corrects deformities of pertaining to curvature of the spine.

Purvottanasana (upward plank pose)

This is the counter pose to pashchimottanasna. Sit with your legs stretched out in front of you with the toes pointed towards the ceiling. Your hands should be placed several inches behind your back and hips, with the palms flat on the ground and the fingers pointed forward towards your back. Inhale and lift your hips off the floor, upwards until you reach the reverse tabletop position. Your torso and thighs should be approximately parallel to the floor. Slowly drop your head backwards. Now retain this position for four seconds. Exhaling come back to starting position.

Benefits: Stretches and improves the spine and makes it supple.


Halasana (plough pose)

First lie supine on the floor with the arms resting on the sides-palm facing down. Then, raise both the legs together, slowly taking in the breath till they are brought to a right angle with the body. Now, with slow exhalation for two seconds, raise the hips and lower the legs towards and beyond the head. As far as possible, keep the legs together and stretched straight. Bend the spine gradually as the legs come nearer to the floor beyond the head. Inhaling for two seconds come back to start.

Benefits: Stretches the spine and therapeutic for the back.

Pavanmuktasana (wind releasing pose)

Lie flat on the back, legs fully stretched. Now raise legs slowly while exhaling, folding them at the knees. Clasp both hands with fingers inter-locked over both knees, pull to a knee-chest position, pressing the thighs tightly upon the abdomen. Inhale and bring legs back to starting position.

Benefits: Helps stretch and massage the superficial muscles of the back to give relief.

Supth Vakrasana (spinal twist)

Lie on your back with your knees bent and keep your arms in T-position-palms facing down. Now Exhaling for two seconds twist to the right and turn your head to the opposite side, suspend your breath for four seconds and repeat the same on the other side. Ensure your hips and knees are stacked.

Benefits: Gives a twist to your spine. Removes stiffness in the lower back.

Yastikasana (stick pose)

Lie on the back, legs fully extended and arms at the side. Be relaxed. Inhale for three seconds, raise arms above the head, rest them on the floor and stretch. Holding the breath, slowly stretch the body at the full length, the toes and fingers pointing outward, as if trying to reach out. Retain this stretch for maximum of six seconds, and then release the tension of the stretch by exhaling for three seconds.

Benefits: Corrects faulty posture and relaxation.

Setu Bandhasana (bridge pose)

Lie on your back with your knees bents and your arms by your side with palms facing down. Now Inhaling for two seconds push your pelvis and chest bone up and retain for four seconds. Exhaling come back to starting position.

Benefits: Stretches and strengthens the back and helps alleviate stress and anxiety.

Bujanhgasana (cobra pose)

Lie on the stomach with the legs pointing out, heels together. Place palms on the floor at the side of the chest. Lift head and shoulders backwards without pressure on the palms while inhaling three seconds. Do not lift higher than the navel region, while retaining breath for six seconds. Breathe out three seconds and return to starting position.

Benefits: Keeps the spine supple and flexible. Helps strengthen the muscles around the spine.

Shalabasana (locust pose)

Lie on the abdomen. Keep arms alongside the body. While exhaling lift the right leg straight up as far as possible without bending the knees. Retain this position for four seconds. Repeat the same with the left leg. Having practiced alternate legs well, continue the same with both legs.

Benefits: Helps strengthen the muscles around the spine.

Shashankasanaa (rabbit pose)

Sit in Vajrasana. Inhale and raise your hands slowly above your shoulder. Exhale for two seconds and slowly bend forward and try to place the head on the floor , resting the hands from elbow onward on the floor. Inhale and come back to starting position.

Benefits: Stretches the spine and make you feel relaxed.

Supth padangushtasana

Lie down supine with feet straight. Inhaling two seconds raise right arm at right angle. Exhaling two seconds raise the leg to touch the palm. Inhaling, bring the leg down and inhaling get the hand down. Do the same with both the hands and legs.

Benefits: Helps in improving the flexibility of the hamstring, which is one of the cause for lower back ache. Learn more »