| Yoga is less workout and more mind-body exploration. | | | | slightly. Narrow the front of the pelvis. Firm the outer |
| Yoga is not exactly about sweating as you push your | | | | arms and press the bases of the index fingers actively |
| body into exercise mode. However, the term | | | | into the floor. From these two points, lift along your |
| "workout" will be used loosely for simplicity's sake. | | | | inner arms from the wrists to the tops of the |
| Here is a good way to start your yoga plan. Begin with | | | | shoulders. Firm your shoulder blades against your back |
| the "easy pose". Easy pose is a comfortable seated | | | | then widen them and draw them toward the tailbone. |
| position for meditation. This pose opens the hips, | | | | Keep the head between the upper arms; don't let it |
| lengthens the spine, and promotes grounding and inner | | | | hang. Stay in this pose anywhere from 1 to 3 minutes. |
| calm. You will be sitting crossed legged like you did in | | | | Then bend your knees to the floor with an exhalation |
| school and as your teacher probably used to say | | | | 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. |
| is an all-over, rejuvenating stretch. This yoga pose is | | | | While exhaling, bring the left foot together with the right. |
| known to calm the brain and help relieve stress and | | | | Keep arms straight, raise the hips and align the head |
| mild depression, energize the body, stretch the | | | | with the arms, forming an upward arch. Exhale and |
| shoulders, hamstrings, calves, arches, and hands, | | | | lower the body to the floor until the feet, knees, hands, |
| strengthen the arms and legs, relieve the symptoms of | | | | chest, and forehead are touching the ground. Inhale |
| menopause and much more. | | | | and slowly raise the head and bend backward as |
| Use caution doing this pose if you have carpal tunnel | | | | much as possible, bending the spine to the maximum. |
| syndrome, are in the late stages of pregnancy, or | | | | While exhaling, bring the left foot together with the right. |
| suffer from high blood pressure. Come onto the floor | | | | Keep arms straight, raise the hips and align the head |
| on your hands and knees. Set your knees directly | | | | with the arms, forming an upward arch. Inhale and |
| below your hips and your hands slightly forward of | | | | move the right leg back away from the body in a wide |
| your shoulders. Spread your palms, index fingers | | | | backward step. Keep the hands and feet firmly on the |
| parallel or slightly turned out, and turn your toes under. | | | | ground, with the left foot between the hands. Raise |
| Exhale and lift your knees away from the floor. At first | | | | the head. |
| keep the knees slightly bent and the heels lifted away | | | | Exhale slowly bending forward, touching the earth with |
| from the floor. Lengthen your tailbone away from the | | | | respect until the hands are in line with the feet, head |
| back of your pelvis and press it lightly toward the | | | | touching knees. Inhale and raise the arms upward. |
| pubis. Against this resistance, lift the sitting bones | | | | Slowly bend backward, stretching arms above the |
| toward the ceiling, and from your inner ankles draw the | | | | head. Stand facing the direction of the sun with both |
| inner legs up into the groins. | | | | feet touching. Bring the hands together, palm-to-palm, |
| Then with an exhalation, push your top thighs back and | | | | at the heart. |
| stretch your heels onto or down toward the floor. | | | | Feeling the benefits of yoga already? You're probably |
| Straighten your knees but be sure not to lock them. | | | | already convinced that it's your kind of thing! |
| Firm the outer thighs and roll the upper thighs inward | | | | |