Corpse Pose (Savasana)

Relaxation can bring out the best in you — provided it is done properly. The Corpse Pose or Savasana may look like a simple relaxing pose that is done in between or after an Asana, but it requires a lot of concentration and continued practice. This pose will stimulate blood circulation and lessen or relieve fatigue, nervousness, asthma, constipation, diabetes, indigestion, and insomnia. It will also improve one’s mental concentration.

1. Rotate your legs in and out, then let them fall gently out to the sides.
2. Let your arms fall alongside the body, slightly away from the body, with the palms facing upwards.
3. Rotate the spine by turning your head from side to side to centralize it.
4. Then start stretching yourself out, as if  someone is pulling your head away from your feet, your shoulders down and away from your neck, your legs down and away from your pelvis.
5. Breathe deeply and slowly through your abdomen.
6. Hold the pose for several minutes. Free your mind and focus on your breath or the body.
7. After doing the pose, bend your knees.  Push yourself onto one side, with your legs,
8. Push yourself in a sitting position.

No Yoga Session is complete without the Corpse Pose. It is the body’s time to process information after a Yoga Exercise, and it is a must to stay awake during the five to ten minute-duration of this pose.

Bridge Pose (Setu Bandhasana)

Written by: ayammie

The Bridge Pose came from the words “setu” meaning bridge, “bandha” meaning lock, and “asana” meaning posture. Setu Bandhasana is effective in promoting relaxation and reducing stress. The legs and the hips do most of the work which helps in rejuvenating tired feet. The Shoulder stand, Plough and the Bridge are practiced by advanced students.

	STEP 1: Lie on your back with knees bent, feet together. Keep arms on your side, palms on the floor.
	STEP 2: Lift the hips towards the ceiling, keeping your feet and palms flat on the floor.
	STEP 3: Maintain position in Step 2 and move arms over your head.

Setu Bandhasana tones the system by its effects on the spinal column. You may use props, like a chair, pillow, or anything to support your back or legs as you stretch.
Listen to your body if it can still do this exercise. Consult your doctor at all times.

Fish Pose (Matsyasana)

The Fish Pose or Matsyasana is the counterpose to the Shoulder Stand and must always be practiced after it. Having stretched the neck and upper spine in the Shoulder Stand, Plough or Bridge, now compress them as you arch your back. Doing the Fish Pose also relieves the stiffness of your neck and shoulder muscles and corrects any tendency of having rounded shoulders. This Yoga Pose exercises the chest, tones the nerves of the neck and back, and ensures that the thyroid and parathyroid glands obtain the maximum benefits from the Shoulder Stand. The Fish Pose also expands the rib cage fully, increasing your lung capacity and aids deep breathing. You should remain in this Yoga Posture for at least half the amount of time you practice the Shoulder Stand in order to balance the stretch.

	STEP 1: Lie down on your back with legs straight and feet together. Place your hands, palms down, underneath your thighs.
	STEP 2: Pressing down on your elbows, inhale and arch your back. Drop your head back so that the top of your head is on the floor, but your weight should rest on your elbows. Exhale. Breathe deeply while in the position, keeping your legs and lower torso relaxed. To come out of the pose, lift your head and place it gently back down, then release the arms.

Single Leg Raises

These simple Single Leg exercises prepare the body for yoga asanas, strengthening in particular the abdominal and lower back muscles used to come up into the Yoga Headstand and trimming the waist and thighs. To get the most benefit from this yoga exercise, make sure that the full length of your back is resting on the floor and keep shoulders and neck relaxed. All of these yoga postures begin with legs together and palms down by your sides.

In this series, one leg is raised while the other remains flat on the floor. At first you can push down with you hands to help lift your leg. Once your muscles are stronger, leave your hands palms up your sides. Keep both knees straight and press your lower back down to the floor to straighten the spine.

	STEP 1: Lie flat on your back, arms on your sides.
	STEP 2: As you inhale, raise the right leg as high as possible. Lower it as you exhale.
	STEP 3: Repeat with the left leg. Perform three times.
	STEP 4: As you inhale, raise the right leg then clasp it with both hands and pull it towards you, keeping your head down. Take a few breaths.
	STEP 5: Raise your chin to your shin and hold for one deep breath. Lower your head as you exhale. Take a few breaths.

Double Leg Raise

This simple Yoga Exercise prepares your body for the other Yoga Asanas. It strengthens the abdominal and lower back muscles and is often used to come up into the Head Stand. The Double Leg Raise trims the waist and thighs. If your muscles are weak, you may find yourself arching the lower back or using your shoulders to help lift your legs. To get the most benefit from this Posture, ensure that the full length of your back is resting on the floor and your shoulders and neck are relaxed.

	STEP 1: Lie flat on the floor.
	STEP 2: As you inhale, raise both legs, keeping knees straight and buttocks on the floor.
	STEP 3: Exhale and lower your legs. Repeat ten times. Make sure that the lower back remains flat on the floor while you bring the legs down to avoid any spinal injury.

Be sure to keep your lower back and buttocks on the floor. Once you can perform the Double Leg Raise without strain, lower your legs as slowly as possible and keep your feet an inch or so off the floor between raises to make your muscles work harder.

Chair Pose I (Utkatas

A strong, straight lower back i






Chair Pose I (Utkatasana I)

A strong, straight lower back is the foundation of every correct position and is consequently important in any Yoga pose. In this exercise, you strengthen the lower back and the legs and by doing so, you create more space in the chest and belly.

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.
	STEP 3: Exhale and bend your knees and move your upper body forward at 45 degrees. Ensure your lower back is straight. (Do this by letting your hand feel whether there is a "groove" in the middle of the lower back.) Otherwise, stand up straight again, bend your body forward, and feel if the "groove" is there. Sink the upper body into the pelvis, relax the calve muscles, with the weight of the body efficiently rests on the ground. The chest bone is moved slightly towards the belly. Keep breathing relaxed, through the belly or towards the chest bone. Do this exercise quietly and remain focused on a correct position of the back, chest, and pelvis.

For a good position, it is essential that the lower back has a natural, slight degree of being sunken. Otherwise, the space disappears from the chest, the movement no longer falls back towards the pelvis and it becomes impossible to breathe through the belly correctly. Before building up strength in the lower back, it is important to place it in the right way.

Chair Pose II (Utkatasana II)

This is a variation of the Chair Pose or Awkward Pose. Unlike in the Utkatasana I, this Pose II involves bending the upper body from the hip until it becomes parallel to the floor. 

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Bring your hands together in the prayer position against the chest bone.
	STEP 3: Bend your upper body from the hip until halfway parallel to the floor. Without causing tension in the chin, stretch out your neck, which causes the back to be lengthened. The chest bone is moved slightly in the direction of the belly. The breathing goes through the belly or towards the chest bone, against which the hands have been placed. Look straight downwards towards the floor. Build up the exercise quietly and remain focused on a correct position of the back and the chest.

This is a good pose to strengthen your lower back and improve control. Do this exercise slowly and correctly to achieve optimum benefits.

Standing Forward Bend (Uttanasana)

This exercise provides you a complete stretch of the upper back and lower back, as well as the leg and calf muscles. In this exercise, you literally stretch stress, tiredness, and stiffness from your body. At the same time, you learn how to rest and relax in case of discomfort and effort. Uttanasana also increases the flow of blood to the brain.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Bend your knees, support your upper body with a straight lower back, and slowly bend forward so that your belly touches your upper legs. Maintain the position of your lower back or else your chest will sink. Move your pelvis, taking the back as the starting point, relax your groins, and keep your weight on the front parts of your heels.
	STEP 3: Keep breathing correctly through your belly and slowly stretch your chest to the knees without losing the support of your lower back. Stretch your legs everytime you exhale. Your pelvis moves upward from the back until your legs are eventually stretched. Touch the ground or grab your ankles. Stretch downward from your crown and when you have grabbed your ankles, use a slight stretching force to lengthen the body. Important! If you lose the supportive power of the lower back during the exercise, you lose a major part of its effect. As a result, your chest will sink, making your breathing irregular. Also, stretching will not be effective. Now, stand up straight again and jump back to Tadasana.

Bear in mind that you perform this forward bend through relaxation and not through force by pulling your feet with physical strength. When you pull too hard, the body stiffens, your thinking and breathing will be affected and worst of all, you run a risk of injuring yourself.

Standing Side Stretch Pose

This Pose may give you the look of a tree swayed by wind, though it offers more benefits than just a stretch on your trunk. This side stretch will increase the flexibility of your spine, arms, and rib cage as it stimulates the liver, kidney, and spleen functions. Furthermore, this Yoga Pose will also help realign your spinal column and will aid the lungs to take in more oxygen.

	STEP 1: Start with the Mountain Pose and establish a smooth flowing breath.
	STEP 2: As you inhale, raise your left arm, making a line from your left foot to the fingertips. Place your right hand on your right hip.
	STEP 3: As you exhale, bend your upper body to the right. Hold for several breaths. Inhale, and bring the body back to the original position. Repeat the pose on the other side.

If this Pose is properly done without forcing the bend, it will give you a different but wonderful feeling as it bends the muscles and the spine to the side. If you feel unstable in the position, put your feet apart.slightly 

Stand Spread Leg Forward Fold

Practicing this pose can strengthen and stretch your inner and back legs and spine. It is also good for toning the abdominal organs and calming the brain. Doing this pose may relieve mild headaches.

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Jump your feet to around four feet apart. Slightly turn heels outward while looking forward.
	STEP 3: Bring your hands together in the prayer position against the chest bone.
	STEP 4: Bend upper body from the hip until halfway parallel to the floor. Without tension in the chin, stretch out your neck, which causes the back to be lengthened. The chest bone is moved slightly in the direction of the belly. The breathing goes through the belly or towards the chest bone, against which the hands have been placed. Look straight downwards towards the floor. Build up the exercise quietly and focus on correct position of the back and the chest.

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.

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 in Asana practice. The alignment of your center depends on the positioning of your pelvis. Therefore, think of your hip positioning as the center of each pose. This is important because your spine is the most significant line of energy in every pose and because the way your spine elongates from your center depends solely on which way your pelvis is turning. Learn how to perform the Cat Pose in this section.

	STEP 1: Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your "neutral" positioning. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.
	STEP 2: As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders. Go back and forth like this several times to make sure you understand the movement. As you exhale, sag into your shoulders and do the incorrect action; as you inhale, lengthen the arms, lift out of the shoulders and do the correct action.
	STEP 3: When you are ready to begin, breathe in deeply. As you exhale, turn your hips into Cat Tilt. Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.

Dog Pose (Adho Mukha Shvanasana)

Written by: ayammie

The Dog Pose or Dog Tilt has its center on the pelvis. It stretches the back, opens the chest, and builds upper body strength. In addition, it stretches the whole back side of the body, arms, shoulders, hips, heels, and hamstrings. The name itself, Dog Pose, tells what kind this pose is or how it will go about.

	STEP 1: Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your "neutral" position. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.
	STEP 2: As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting your shoulders. Go back and forth like this several times to make sure you understand the movement.
	STEP 3: When you are ready to begin, breathe in deeply. As you exhale, turn your hips into "Cat Tilt". Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and lift the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.
	STEP 4: As you inhale, turn your hips into Dog Tilt. Do this by releasing the grip of the buttocks, reversing the tilt of your pelvis, and curving your spine into a smoothly arched backbend.

This posture can remove fatigue, improve breathing, improve circulation of blood to the brain, and rejuvenate the entire body. You can also improve by bending the elbows and lowering the forearms to the floor. This posture is not advised to people with recent injuries on their back, hips, arms or shoulders. People with high blood pressure must consult their doctors first.

Downward Facing Dog (Adho Mukha Svanasana)

In the Downward Facing Dog Pose, you build up strength in the upper arms and you give space and opening in the back, neck, chest, hips and shoulders. If you let your ankles sink nicely to the floor in this Asana, you stretch the calves at the same time. In Yoga, this pose is often used as an exercise in between other exercises, but it is in fact an exercise in itself.

	STEP 1: 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.
	STEP 2: Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.
	STEP 3: 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. Let your head hang down in a relaxed sort of way.
	STEP 4: When you have placed your back and your legs correctly, stretch out your arms. This results in a stretching from two sides of the back: a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. In this Asana, the back should be lengthened along its entire length. Take your time to work out the stretching further and further.

Many people experience the Downward Facing Dog Pose as a moment of rest between difficult Yoga exercises. However, when you are doing this, try to remain focused, both physically and mentally, and continue working out the technique further to get the maximum benefit from this exercise and from Yoga in general.

Child Pose

The Child Pose is a relaxation pose which is used to normalize the circulation after the Head Stand and to give a counter stretch to the spine after the backward bends. It is a resting pose that can be done to precede or follow any pose. Performing the Child Pose stretches the hips, thighs and ankles gently. It also helps relieve stress and fatigue, and calms the brain. However, you need to observe caution in practicing the Child Pose when you are suffering from diarrhea or knee injury as it may worsen your ailment when not done properly. Pregnant women should also avoid doing the Child Pose. Practicing under the supervision of an experienced Yoga teacher is advised.

	STEP 1: Kneel and sit on your feet with your heels pointing outward. Your knees should be separated, about the width of your hips.
	STEP 2: Place your forehead on the floor, then swing your arms forward.
	STEP 3: Rest your forehead on the floor, then bring your arms around and to your sides, palms facing upward.

If you experience any difficulty doing the Child Pose, you may try using Yoga Props. Placing a Yoga Bolster or thickly folded Yoga Blanket between the back of your thighs and calves will definitely make you feel more comfortable.

Hands to Feet (Pada Hastasana)

The Hands to Feet Pose (Pada Hastasana) improves flexibility of the spine, strengthens your legs, enhances digestion, and aids blood circulation in your head. This pose is not advisable for people with spinal problems.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Raise your arms above your head as you inhale
	STEP 3: Bend forward until your hands touch your feet.
	STEP 4: Slowly bend further so that your belly is touching your upper legs. Grasp your toes and breathe deeply in the pose. When you have grabbed your ankles or toes, use the stretching force to lengthen the body slightly. Move your belly to your upper legs with the pull from the hands.  Caution: Prevent your chest to sink and lose the supportive power of the lower back.

A variation of the Standing Forward Bend (Uttanasana). Be careful! Perform this forward bend in relaxed way, not through brute force by pulling your feet with too much strength. When you pull too hard, you run a risk of getting injured.

Standing Side Stretch Pose

The Standing Side Stretch Yoga Pose will increase the flexibility of your spine, arms, and rib cage as it stimulates the liver, kidney, and spleen functions. Furthermore, this pose will also help realign your spinal column and will aid the lungs to take in more oxygen.

	STEP 1: Start with the Mountain Pose with a smooth flowing breath.
	STEP 2:  Raise your left arm, as you inhale, with your right hand by the side of the right hip.
	STEP 3: Bend your upper body to the right, as you exhale. Hold for several breaths. Inhale, while bringing the body back to the original position. Repeat the pose on the other side.

If the Standing Side Stretch Pose is properly done without excessive force, it will produce a wonderful feeling as it bends the muscles and the spine to the side. If you feel unstable, feel free to put your feet slightly apart.

Warrior Pose I (Virabhadrasana I)

The Warrior Pose I or Virabhadrasana I improves balance and agility, strengthenjng your legs, back, and arms. It also benefits the chest, shoulders, neck, and abdominal area.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Jump or move your left foot sideways until your feet are about four feet apart.
	STEP 3: Turn your left foot 90 degrees to the left and position your right foot about 45 degrees to the left.
	STEP 4: Rotate your torso to the left.
	STEP 5: Bend your left knee, ensure that the knee is directly above your foot. Over bending may lead to knee injury.
	STEP 6: Raise both hands - with palms  facing inward and fingers stretched.

This is a powerful Standing Pose that provides great benefits such as improved stamina and strength especially in the legs and ankles. It is advisable to be guided for doing this pose.

Warrior Pose II (Virabhadrasana II)

This pose 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.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Jump your feet to around four feet apart.
	STEP 3: Raise both arms parallel to the floor. Turn your head to the left.
	STEP 4: Turn your left foot 90 degrees to the left and bend your left knee. Keep the hips in the same angle (180 degrees) as for the arms. Stay in this position for upto one minute.

This is a powerful Standing Pose that provides good benefits such as increase in stamina and strength in the legs and ankles. Caution to perform it correctly. Get guidance to ensure proper pose.

Warrior Pose III (Virabhadrasana III)

This is the third and last variation of the Warrior Pose. Virabhadrasana III improves your balance, stability and strengths of the ankles, legs, and shoulders.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Raise both arms overhead,  with palms facing each other.
	STEP 3: Move your left foot backward. Slightly lean forward, keeping your back straight and your arms stretched overhead. Extend the left foot back, so to form a diagonal line with the arms
	STEP 4: Lift your left foot and simultaneously straighten your right leg , keeping your arms parallel to the floor. In this pose, your raised leg, upper body and arms should be parallel to the floor. Stretching from the legs and from the arms lengthens the entire spine. Keep breathing through the belly and avoid bending your lower back.

This is a powerful Standing Pose that helps to increase stamina and strength in the legs and ankles. Ensure to perform it correctly to achieve optimum results. Seek assistance so to help you how to do it the right way.

Stand Spread Leg Forward Fold

The Stand Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. It also  tones the abdominal organs and calms the brain. This pose can relieve mild headaches.

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Jump on your feet to around four feet apart. Turn your heels outward slightly while you look forward.
	STEP 3: Bring your hands together in the prayer position right in front the chest bone.
	STEP 4: Bend your upper body at the hip until halfway parallel to the floor.  Stretch out your neck, without causing tension in the chin. Move the chest bone slightly in the direction of the belly. Breath through the belly or towards the chest bone, against which the hands have been placed. Look straight downwards to the floor.

(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 thighs, calves, ankles and back. It can also increase the flexibility of hips and groin. Balance and concentration can improve with constant practice. This Yoga Pose is recommended for people who have Sciatica and flat feet.

	STEP 1: Start with the Mountain Pose.
	STEP 2: As you exhale, bring your left foot to the inside part of your right leg, close to the groin area, with the toes pointing downward.
	STEP 3: As you inhale, stretch your arms sideways to form a T, with palms facing down.
	STEP 4: As you exhale, bring your palms together in prayer position.
	STEP 5: Raise your arms overhead, holding your palms together. To maintain balance, it helps to focus your eyes in front of you and keep breathing through the belly.

In the beginning, you may use a back brace against a wall to keep in balance. (People who are suffering from headache, insomnia, low blood and high blood pressure need to be careful in doing this pose.)