| Explains some basic yoga workout exercises. | | | | be sure not to lock them. Firm the outer thighs and roll |
| Yoga is less workout and more mind-body exploration. | | | | the upper thighs inward slightly. Narrow the front of the |
| Yoga is not exactly about sweating as you push your | | | | pelvis. Firm the outer arms and press the bases of the |
| body into exercise mode. However, the term | | | | index fingers actively into the floor. From these two |
| "workout" will be used loosely for simplicity's sake. | | | | points, lift along your inner arms from the wrists to the |
| Here is a good way to start your yoga plan. Begin with | | | | tops of the shoulders. Firm your shoulder blades |
| the "easy pose". Easy pose is a comfortable seated | | | | against your back then widen them and draw them |
| position for meditation. This pose opens the hips, | | | | toward the tailbone. Keep the head between the |
| lengthens the spine, and promotes grounding and inner | | | | upper arms; don't let it hang. Stay in this pose |
| calm. You will be sitting crossed legged like you did in | | | | anywhere from 1 to 3 minutes. Then bend your knees |
| school and as your teacher probably used to say | | | | to the floor with an exhalation and rest. |
| "Criss cross apple sauce". | | | | Sun Salutations. On days when you think you have no |
| With the buttocks on the floor, cross your legs and | | | | time for yoga, try and do at least one or two rounds |
| place your feet directly below your knees. Rest your | | | | of the Sun Salutation. You'll feel the difference. After |
| hands on your knees with the palms facing up. Press | | | | downward-facing dog, move into 3 rounds of sun |
| your hip bones down into the floor and reach the | | | | salutations. Stand facing the direction of the sun with |
| crown of the head up to lengthen the spine. Drop your | | | | both feet touching. Bring the hands together, |
| shoulders down and back and press your chest | | | | palm-to-palm, at the heart. Inhale and raise the arms |
| towards the front of the room. Relax your face, jaw, | | | | upward. Slowly bend backward, stretching arms |
| and belly. Let your tongue rest on the roof of your | | | | above the head. Exhale slowly bending forward, |
| mouth just behind your front teeth. Breathe deeply | | | | touching the earth with respect until the hands are in |
| through the nose down into the belly and hold as long | | | | line with the feet, head touching knees. Inhale and |
| as is comfortable. | | | | move the right leg back away from the body in a wide |
| Downward-Facing Dog. After the easy pose, move | | | | backward step. Keep the hands and feet firmly on the |
| into downward-facing dog. This is one of the most | | | | ground, with the left foot between the hands. Raise |
| widely recognized yoga poses. Downward-Facing Dog | | | | the head. While exhaling, bring the left foot together |
| is an all-over, rejuvenating stretch. This yoga pose is | | | | with the right. Keep arms straight, raise the hips and |
| known to calm the brain and help relieve stress and | | | | align the head with the arms, forming an upward arch. |
| mild depression, energize the body, stretch the | | | | Exhale and lower the body to the floor until the feet, |
| shoulders, hamstrings, calves, arches, and hands, | | | | knees, hands, chest, and forehead are touching the |
| strengthen the arms and legs, relieve the symptoms of | | | | ground. Inhale and slowly raise the head and bend |
| menopause and much more. | | | | backward as much as possible, bending the spine to |
| Use caution doing this pose if you have carpal tunnel | | | | the maximum. While exhaling, bring the left foot |
| syndrome, are in the late stages of pregnancy, or | | | | together with the right. Keep arms straight, raise the |
| suffer from high blood pressure. Come onto the floor | | | | hips and align the head with the arms, forming an |
| on your hands and knees. Set your knees directly | | | | upward arch. Inhale and move the right leg back away |
| below your hips and your hands slightly forward of | | | | from the body in a wide backward step. Keep the |
| your shoulders. Spread your palms, index fingers | | | | hands and feet firmly on the ground, with the left foot |
| parallel or slightly turned out, and turn your toes under. | | | | between the hands. Raise the head. Exhale slowly |
| Exhale and lift your knees away from the floor. At first | | | | bending forward, touching the earth with respect until |
| keep the knees slightly bent and the heels lifted away | | | | the hands are in line with the feet, head touching knees. |
| from the floor. Lengthen your tailbone away from the | | | | Inhale and raise the arms upward. Slowly bend |
| back of your pelvis and press it lightly toward the | | | | backward, stretching arms above the head. Stand |
| pubis. Against this resistance, lift the sitting bones | | | | facing the direction of the sun with both feet touching. |
| toward the ceiling, and from your inner ankles draw the | | | | Bring the hands together, palm-to-palm, at the heart. |
| inner legs up into the groins. Then with an exhalation, | | | | Feeling the benefits of yoga already? You're probably |
| push your top thighs back and stretch your heels onto | | | | already convinced that it's your kind of thing! |
| or down toward the floor. Straighten your knees but | | | | |