50THINGSTOKNOWBOOKSERIES

REVIEWSFROMREADERSIrecentlydownloadedacoupleofbooksfromthisseriestoreadovertheweekendthinkingIwouldreadjustoneortwo.However,IsolovedthebooksthatIreadallthesixbooksIhaddownloadedinonegoandendedupdownloadingafewmoretoday.Writtenbydifferentauthors,thebooksofferpracticaladviceonhowyoucanperformorachievecertaingoalsinlife,whichinthiscaseishowtohaveabetterlife.

Theinformationissimpletodigestandlearnfrom,andisincrediblyuseful.Therearealsoresourceslistedattheendofthebookthatyoucanusetogetmoreinformation.

50ThingsToKnowToHaveABetterLife:Self-ImprovementMadeEasy!byDanniiCohen

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Thisbookisveryhelpfulandprovidessimpletipsonhowtoimproveyoureverydaylife.Ifoundittobeusefulinimprovingmyoverallattitude.

50ThingstoKnowForYourMindfulness&MeditationJourneybyNinaEdmondso

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Quickreadwith50shortandeasytipsforwhattothinkaboutbeforestartingtohomeschool.

50ThingstoKnowAboutGettingStartedwithHomeschoolbyAmandaWalton

Ireallyenjoyedthevoiceofthenarrator,shespeaksinasoothingtone.Thebookisareallygreatreminderofthingswemighthaveknownwecoulddoduringstressfultimes,butforgotovertheyears.

-HarmonyHawaii

50ThingstoKnowtoManageYourStress:RelieveThePressureandReturnTheJoyToYourLife

byDianeWhitbeck

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Thereissomuchwasteinoursocietytoday.Everyoneshouldbeforcedtoreadthisbook.IknowIampassingitontomyfamily.

50ThingstoKnowtoDownsizeYourLife:HowToDownsize,Organize,AndGetBacktoBasics

byLisaRusczykEd.D.

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Greatbooktogetyoumotivatedandunderstandwhyyoumaybelosingmotivation.Greatforthatpersonwhowantstostartgettinghealthy,orjustforyouwhenyouneedmotivationwhilehavinganestablishedworkoutroutine.

50ThingsToKnowToStickWithAWorkout:MotivationalTipsToStartTheNewYouToday

bySarahHughes

5 0 THINGS TO KNOW

ABOUTYOGA

SushmitaChoudhury

50ThingstoKnowAboutYogaCopyright©2019byCZYKPublishingLLC.AllRightsReserved.

Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanyelectronicormechanicalmeansincludinginformationstorageandretrievalsystems,withoutpermissioninwritingfromtheauthor.Theonlyexceptionisbyareviewer,who

mayquoteshortexcerptsinareview.

ThestatementsinthisbookareoftheauthorsandmaynotbetheviewsofCZYKPublishingor50ThingstoKnow.

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50ThingstoKnow

Visitourwebsiteatwww.50thingstoknow..com

LockHaven,PAAllrightsreserved.

ISBN:9781793056535

5 0 THINGS TO KNOWABOUTYOGA

BOOKDESCRIPTION

Doyouwanttotrysomeyogaposes?Wouldyouliketoknowwhatallthingsyou’llneedtoattendayogaclass?Areyouexcitedtolearnwhichyogastyleisrightforyou?Ifyouansweredyestoanyofthesequestions,thenthis50ThingsToKnow

bookisforyou.50ThingsToKnowAboutYogabySushmitaChoudhuryofferstheanswers

tothemostburningquestionsinyoga.Mostbooksonyogadivestraightintotheyogaposes.Althoughthere'snothingwrongwiththat,thisbookwillgetdowntothenitty-grittyofyogathatisoftenoverlooked.Basedonfirst-handknowledgeearnedfromteachingyogatohundredsofstudents,thisbookwillprovidethemuch-neededguidancetoyogabeginners.

Inthesepages,you'lldiscoveractionableadvicethatwillhelpyoutomake

better,informeddecisionsineachstepofyouryogajourney.Beforestartinganythingnew,allyouneedisalittlepushandthisbookwillgiveyoujustthatandmore.Itwillallowyoutoembraceyogawholeheartedly.

Bythetimeyoufinishthisbook,you’llhaveaclearunderstandingofyoga

andwhatyoucandotoimproveyouryogaexperience.SograbYOURcopytoday.You'llbegladyoudid.

TABLEOFCONTENTS

50ThingstoKnowBookSeriesReviewsfromReadersBOOKDESCRIPTIONTABLEOFCONTENTSABOUTTHEAUTHOR

INTRODUCTIONLet’sStartWithTheBasics!1.ChoosingTheRightClothesForYoga2.YogaSocksAndGloves3.ChoosingTheRightAccessoriesAndProps4.EatingBeforePractice5.ArrivingEarly6.KeepYourShoesOutside7.YourPhoneShouldBeInYourBag8.Practice,Practice,Practice!WhileInClass9.EmbraceYourself10.Chanting11.LearnToRelax12.Breathing13.PayAttentionToWhatYourBodySays14.AvoidComparisons15.CommunicateWithYourTeacher16.ReconsiderBeforeQuittingStylesOfYoga17.HathaYoga18.IyengarYoga19.KundaliniYoga20.AshtangaYoga21.HotYoga22.YinYoga23.RestorativeYoga24.VinyasaYoga25.PrenatalYogaBeginner-FriendlyYogaPoses26.Tadasana27.Uttanasana28.Dandasana29.Virabhadrasana30.Paschimottanasana31.Pawanmuktasana

32.Trikonasana33.AdhoMukhaSvanasana34.Vrikshasana35.Bhujangasana36.Marjariasana&Bitilasana37.Malasana(GarlandPose)38.Balasana39.SetuBandhasana40.BaddhaKonasana41.SuptaMatsyendrasana42.SavasanaClearingMisconceptions43.FlexibilityIsEssentialInYoga44.YogaIsOnlyForSkinnyPeople45.YogaDuringPeriodsIsABigNo-No46.YogaIsJustForYoungerPeople47.You’llHaveToChangeYourFoodHabits48.YogaTeachersAreHealthAdvisors49.YogaIsOnlyForTheRich50.YogaIsJustAGentleExerciseOtherHelpfulResources50ThingstoKnow

ABOUTTHEAUTHORSushmitaChoudhuryisacertifiedyogatrainerandafitnessexpert.Shefell

inlovewithyogaafteritcuredherbackpain.Shenowhelpsherstudentsrealizethebenefitsofpracticingyoga.Whensheisnotdoingyoga,shelikestowrite.Also,shelovestodraw,cookandwatchmovies.

INTRODUCTION“Thenatureofyogaistoshinethelightofawarenessintothedarkestcorners

ofthebody.”

–JasonCrandellPracticingyogamakesyourbody,mindandsoulfeelhealthier.Forstarters,

yogahelpstotreatstress,anxiety,depression,headache,carpaltunnelsyndrome,highandlowbloodpressure,arthritis,backpain,asthma,diabetes,heartproblemsandotherdiseases.Italsohelpstotoneyourmusclesandreducebodyfat.Itincreasesyourflexibilityandstamina,enhancesyourbloodcirculationandstrengthensyourimmunesystem.Inanutshell,yogamakesyoufeelbetteraboutyourself,boostsyourself-esteemandteachesyoutobeconfidentinyourownskin.

Butthisisjustthebeginning.Theactualpurposeofyogaliesdeeper.Yogais

essentiallyaSanskritterm.Itoriginatesfromtherootword“yuj”whichmeans“tojoin”.Accordingtoyogis,yogawasdevelopedtoconnectthehumanbodywiththehumanmindandspirit.Thelaststageofyogaisenlightenment,attaining“Moksha”orliberationfromthecycleofbirthanddeathandbecomingonewiththedivineconsciousness.It’sajourneythatbringsaboutinnerpeaceandconnectsuswithoursurroundings.Thisisthereasonwhymanyyogaasanastakeinspirationfromthemembersoftheplantoranimalkingdom.

Yogaisthusawayoflife.Itleadsyouonapathofhonestyandmakesyoua

humbleperson.Itteachesyoutobeincontrolofyourself.Thebestpartaboutyogaisthatitgivesyouthefreedomtochoose.Soifyou’resomeonewhoonlywantstofocusonphysicalwell-being,you’retotallyallowedtodothat.Youcangoaboutpracticingyourdailyyogaroutinewithoutevenbotheringaboutthespiritualaspectofyogaandnobodywillstopyou.Forwhateverreasonyoudecidetodoyoga,yogawilldefinitelymakeyoufeelgoodaboutyourself.

LET’SSTARTWITHTHEBASICS!Now,thatyou’rereadytobeginyouryogajourney,youmustbewondering

whatallthingsyou’llneedtoattendyouryogaclassesandiftherearecertainrules/normsthatyoumustfollow.Yes,thereare;butthey’realsoverydoable!

Whetheryoujoinayogacourseatayogastudioordecidetohireapersonal

yogainstructor,followthesefewbasictips.Byusingthisknowledge,you’llfeelevenmoreconfidentaboutyourdecisionandwillbefullypreparedtoattendanyyogaclass.

1.CHOOSINGTHERIGHTCLOTHESFORYOGAClothesformanimportantaspectofourlives.Rightclothesmakeusfeelin-

charge.Yourclothesshouldbesuchthattheycomplementyouractivities.When

choosingyouryogaoutfit,alwaysgoforthecomfortableandslightlylooseones.Sinceyogainvolvesatonofbendingandstretchingmoves,wearingloose-fittingoutfitswillallowallyourjoints,andthusyourentirebodytomovefreelyandeasily.Trustme,thiscomesinveryhandy.Wearingloose-fitting,breathableclotheswillensurethatthereisproperaircirculationthroughoutthebodywhileworkingout.

Sinceyogaalsoinvolvesbendingpostures,ensurethatyourgarmentsare

tightenoughthattheydon’tslidedownwhenyoubendover.Whowantstoputthemselvesinanembarrassingsituationinfrontoftheirteacher,right?Finally,ifyou’refeelingcold,putonajumper.Justremember,thejumpershouldalsoallowfreebodymovement.Simple.Nowontothenexttip.

2.YOGASOCKSANDGLOVESConsiderinvestinginagoodpairofyogasocksandgloves.Whetherit’sthe

wintermonthsormaybeyourlimbsarecoldfromtheairconditioningintheroom,theseglovesandsockswilldefinitelyprovidethemuch-neededwarmthsothatyoucanbementallyandphysicallypresentwhilepracticingyoga.

Oneoftheotherimportantfunctionoftheyogaglovesortheyogasocksistoprovidesomeextratraction.Beingspecificallydesignedtoclingtoyouryogamatorothersurfaceslikethefloororcarpet,theglovesorsockswillpreventyoufromslippingduringyouryogapractice.Yogagloves,beingergonomicallyformulated,willalsoprovideextrasupportindoingyogaposesthatputpressureonyourwristslikethedownwardfacingdogpose,planketc.

Owingtotheirnon-slipperyproperty,theyogaglovesandsocksarealsoa

greatalternativetothetraditionaltravelyogamats.Thismakesthemincrediblyusefulifyou’resomeonewholovestotravel.Also,theytakeuplessspaceinyourbagsascomparedtomats.

Apartfromallthesebenefits,justlikenormalsocksandgloves,yogasocks

andglovesarealsohygienic.Theyhelptoprotectyourhandsandfeetfromcomingindirectcontactwithdustparticlesandgerms.

3.ChoosingTheRightAccessoriesAndProps

Inordertocontinuewithanyyogaroutine,thereareafewbasicyogapropsandaccessoriesthatyouwillrequire.Thesearetheyogamat,yogastraps,yogablocks,andyogablankets.Itisadvisabletostartwiththecheapoptionsfirst.Laterdependingonthetypeofyogayouchoose,youcaninvestintherightaccessories.

Yogamatsandblanketsprovideanon-slipperysurfacesothatyoucan

accuratelydoyouryogaposes,whereasyogastrapsandblockshelpyoutostretchandtwistyourbodyalittlemore.Apartfromthis,yogapropsalsoprovideextrasupport,helptoincreaseflexibilityandaidincorrectalignmentofthebody.

Beforebuyingyourownprops,youcanalsocheckifyouryogastudiooffers

theseonrent.Itisagreatwaytounderstandyourneedsandalsosaveafewbucks!

4.EATINGBEFOREPRACTICEAsyoueaseintoyouryogaroutine,you’llfindyourselfdoingtonsofbody

twistingmovementsandflowingfromoneyogaposetoanother.Whilethismightsoundintimidatingatfirst,justremembertotrustyourinstructor.Theywillhelpyouthroughallofit.Butthereisoneotherwaytohelpyourselfdoallthosemovementswithconsiderableease-thatisbyeatingontime.

Ifyouattendyouryogaclassesonafullstomachorastomachthatistryingto

digestsomethingheavy,it’llmakeyoufeelveryuncomfortable.Ideally,youmusteattwotofourhoursbeforeyourworkout.Butifyoufearyou’llstartstarving,youcaneatalightmealanhourbeforeclassorhaveabananaatleast20minutesbeforepractice.

Inordertomakethemostofyouryogaclasses,ensurethatyourbowelsand

stomachareemptybeforeyoustartyourworkout.

5.ArrivingEarly

Thereareprimarilytwowaystolearnyoga-oneiswiththehelpofapersonalinstructorwhowillguideyouonaone-to-onebasisandtheotherrouteistojoinayogastudio.Ifyou’vedecidedtotakethelatterpath,thenthisparticulartipisforyou.

Onyourfirstday,reachyourstudioatleast20minutesbeforeyourclass

starts.Asanewstudent,thiswillgiveyousometimetofilloutanypaperworkortoaskabouttheworkoutscheduleortoknowifthestudiooffersanydiscounts.

Also,youcanutilizethistimetointroduceyourselftoyourteacher.Try

talkingtosomeoftheotherstudentsandletthemknowthatyou’reabeginner.Thiswillboostyourconfidence.

6.KEEPYOURSHOESOUTSIDEShoesshouldbeleftontherackwhilepracticingyoga.You’llnoticethatthis

willhelpyoutobalanceyourselfwhiledoingthevariousyogaposes.Also,itwillhelpyoutoconnectwithyourselfandyoursurroundingsandmakeyoufeelgrounded.

7.YOURPHONESHOULDBEINYOURBAGThoughit’struethatsmartphoneshavebecomeaninseparablepartofour

lives,youshouldkeepyourphoneasideduringyouryogaclasses.Ifyou’resomeonewhokeepscheckingtheirphonenowandthen,thisstepis

amust.Switchoffthephoneandputitinyourbag.Ifyoukeepusingyourphoneduringtheclasses,notonlywillthispreventyoufromconcentratingonyourroutine,itwillalsodisturbothersaroundyou.

8.PRACTICE,PRACTICE,PRACTICE!“Theveryheartofyogapracticeis‘abyhasa’–steadyeffortinthedirectionyouwanttogo.”

–SallyKemptonIttakestimetobecomegoodatsomething.Sameisthecasewithyoga.There

willbedayswhentheyogastudioisclosedoryourpersonalyogateacherisonleave.Onthosedays,itwillentirelybeonyoutopractice.

Insteadofbeinglazy,layoutyouryogamatandgetgoing.Dowhatyour

teacherhastaught.Justremembertofollowtheexactinstructions.Youcanalsoaskyourinstructoraboutanythingspecificthatyoushouldkeepinmindwhilepracticingyogaonyourown.

Makeitahabittopracticeyogaeveryday.Doitinshortsessions,ifyou

want.Developaroutinethatyou’recomfortablewith,aroutinethatcangrowwithyou.You’llsurelynoticeapositivechangeinyourlifeasyoudeveloparegularhabittopracticeyoga.

WHILEINCLASSYogaservesasameansofjoiningthebody,mindandindividualspiritwith

thespiritofGod.Inordertoreapthefullbenefitsofyoga,you’llhavetolearntobepresentinthemoment.

Thefollowingpointswillguideyouthroughthis.Also,you’llgettoknow

whatyoushouldexpectfromatypicalyogaclass.

9.EMBRACEYOURSELF“Yogaisthejourneyoftheself,throughtheself,to

theself.”

–TheBhagavadGitaYogagivesyouanopportunitytoconnectwithyourinnerself.Usethistime

judiciouslytointrospect.You’llnoticethatyourunderstandingofyourbodyandmindhasimproved.

Eventhoughthismightsoundalittleselfish,butwhiledoingyogajustfocus

onyourself,yourwants,yourregrets.Concentrateonyourselfasapersonandembraceyourtrueself.

10.CHANTINGAsperYogapedia,chantingisdefinedas“arhythmicalrepetition(either

silentlyoraloud)ofasong,prayer,wordorsound.Itisoneofthemostancientspiritualpracticesandapartofmostreligionsandspiritualpaths.”

Chanting,inyoga,mainlyinvolvesrepeatingSanskritmantras.Dependingon

youryogastudio,chantingmightbedoneatthebeginningortowardstheendof

theclass.It’scompletelyuptoyoutodecideifyouwanttoincorporatechantingin

yourdailyyogaregimen.Butifyoudodecidetogivechantingago,askyourteacherorthestudioiftheycanprovideawrittenversionofthechantsothatit’seasyforyoutomemorize.Thenduringyourpractice,trytorepeatitwitheverybodyelseintheclass.

Whilechanting,it’salrightifyoumakeamistakehereandthere.Everyone

doesattheirinitialstages.Butwhat’smoreimportantistorelaxandtokeepanopenmind.You’llslowlynoticethatbyintroducingchantinginyouryogaroutine,allthosenegativethoughtsinsideyourheadhavereduced.Thusyourmindwillbecomecalmerandthiswillbringinasenseofinnerpeace.

11.LEARNTORELAXAsayogabeginner,youmightnoticethatwhiledoingapose/asanayou’re

clenchingyourjaws,fingers,andtoesormaybeholdingyourbreath.Thesereactionsareactuallyaphysicalrepresentationofthestressthatyourbodyandmindaregoingthroughwhiledoingtheyogapose.Thishappensbecausewehavebecomeconditionedtotakestresswheneverwehavetodealwithasituationthattakesusoutofourcomfortzones.

Inordertomitigatethisstress,you’llhavetolearntorelax.Theabilitytostay

calmduringstressfultimesisanimmenselyimportant,yetoverlookedaspectofourlives.Relaxationreducesanxietyandimprovesouroverallhealth.Beingabletorelaxcomeswithtime.Aquickwaytostartpracticingrelaxationisduringyouryogaclasses.

Whiledoinganyyogaasana,focusonyourbreath.Onceyoustartdoingthis,

you’llfeelmorecomfortableandwillalsobeabletomaintainyourposesforlongerdurations.Justbyconcentratingonyourbreath,you’llhavethepowertoletgoofallthatstressandfinallyrelax.Nowlet’sdiscussaboutbreathinginalittlemoredetail.

12.BREATHING“Inhalethefuture.Exhalethepast.”

–AnonymousYogaceasestobeyogawithoutproperbreathing.Whenyouryogateacher

instructsyoutofocusonyourbreathing,whattheyactuallymeanistobecomeawareofyourinhalationsandexhalations,thatmeans,yourbreathingcycle.Onceyoubecomeawareofyourbreathingcycle,youcanthenmoveontothenextstep,whichisknowingwhentoinhaleandwhentoexhaleduringanyparticularyogaposture.

Beforediscussingthat,letusbrieflytalkabouthowourbody’sanatomy

changeswhenwebreathe.Whenyouinhale,yourbellyexpandsoutwardandyourchestmovesupwardandoutward,therebyexpandingyourfrontbody.Theexactoppositehappenswhenyouexhaleandthefrontportionofyourbodytendstocollapseinward.

Thusbodymovementandbreathareinherentlyconnected.Allyogapostures

intelligentlyutilizethislink.Basedonthislink,therearetwobasicguidelinesofbreathingthatshouldbefollowedwhiledoinganyyogapose.

Inanyasana,whereyouopenorextendyourfrontbody,youmustinhale.

Thisincludesmovementssuchasbackbends,raisingyourarms.Inanyasana,whereyoucompressyourfrontbody,youmustexhale.This

includesmovementssuchasforwardbends,twistsorsidebends.Byfollowingthesetworules,yourbodywillrelaxandyou’llbeabletohold

posesforlongerdurations.Also,byfocusingonyourbreath,yourmindwillstayfocused,whichwillallowyoutostaypresentinthemomentonyouryogamat.Ifyoueverfindyourmindwandering,lengthentheinhalesandexhales.Itwillhelpyoutocalmdownandreturntoyourpracticewithafreshmindset.

13.PAYATTENTIONTOWHATYOURBODYSAYS

Whiledoingapose,ifyourbreathbecomesrestricted,thenyoushouldstoprightthere.Beingunabletobreatheduringanasanaisanindicationthatyourbodyhasbeenpushedinsuchawaythatwilldomoreharmthangood.Also,refrainfromdoingayogaposturethatiscausingpaininyourbody.

Everyposeinyogacanbemodifiedtosuitastudent’srequirements.Consult

yourinstructortodevisearoutinethatmeetsyourneedsandphysique.Duringpracticinganyasana,ifyourbodysaysno,evenforonce,listentoitimmediately.Stopdoingthatasanaandinformyourteacher.Onthecontrary,ifyoucontinuewiththeasana,yourbodywillbeunderconstanttensionandyourbreathingwillbeadverselyaffected,whichwillnotonlydefeatthepurposeofyogabutcanalsoleadtoinjuries.

Thegoalofyogaistomakeyoufeelrelaxedandgoodaboutyourself.In

orderforthattohappen,therehastobeaproperbalancebetweenbreathingandmovement.Onceyoustrikethisbalance,throughoutyoursession,you’llbeabletotakelong,deepbreaths,moveyourbodyandholdyourposeseffortlessly.Onlythenwillyouderivethetruebenefitofyoga.

14.AVOIDCOMPARISONS“Aflowerdoesnotthinkofcompetingtotheflower

nexttoit.Itjustblooms.”

–ZenShinNeedlesstosay,anykindofcomparisononlymakesusfeelevenmore

miserableaboutourselves.Still,whydowecompare?It’sbecause,fromchildhood,webecomeconditionedtocompareourselveswithfriends,cousinsandaswegrowup,unbeknownsttous,thiscomparisonbecomesadeeplyingrainedhabit.

But,it’scrucialtounderstandthatbycomparingourselveswithothersaroundus,we’rewastingourowntimeandenergy.Thishabitofcomparisonjustmakesuslessproductiveandtakesusfartherawayfromourgoalsanddreams.

So,duringyouryogasessions,refrainfromcomparingyourselfwiththeother

practitioners.Instead,focusonyourowncapabilities.Theremustbesomereasonastowhyyoustartedlearningyogainthefirstplace.Remindyourselfofthatgoal,sothatinferioritycomplexcan’tstopyou.

Unlessyou’relearningyogaonaone-to-onebasis,you’llseethatinanyyoga

classtherearestudentsofvariedagegroupsandfitnesslevels.They’realluniqueintheirownways,justlikeyou,henceanykindofcomparisonwouldbeunfittingoneverybody’spart.

Yogaisanythingbutacompetitiveworkoutsession,whereeverybodyis

tryingtolooktheirbestandshowofftheirstrengthandflexibility.Theabsenceofmirrorsinyogastudiosfurtherreinstatesthispoint.Withoutmirrors,thereremainsnowayforthestudentstoknowhowthey’relookingwhiledoingaparticularpose.Thisactuallyhastwomainadvantages.Firstly,thisreducescomparisonswiththeotherstudents.Secondly,thestudentslearntotrusttheirteacherandmostimportantly,theirowninstincts.They’rethenabletoshifttheirfocusfromhowtheylooktohowtheyfeelduringthestretches,whichfinallyenablesthemtoconnecttotheirtrueselves.

Thusyogaisatherapythathelpsyoutobreakfreeofallkindsofphysical

andemotionalinhibitionsthatareholdingyouback.Therefore,wheneveryoupracticeyoga,listentoyourteacher,concentrateonthemovementsofyourbody,concentrateonyourbreathingandintheprocess,trytobecomefullyawareofeachandeverysensationyouexperience.

15.CommunicateWithYourTeacher

“Aphotographergetspeopletoposeforhim.Ayogainstructorgetspeopletoposeforthemselves.”

–T.GuillemetsYouryogateacherisyour“friend,philosopherandguide”.Youmustclearly

communicatewithhim/herregardinganyproblemyoufaceduringyoursessions.

Duringthestartingdays,youmayfindthattheclassesarepacedalittletoo

fastormaybetooslowandyou’rehavingtroublekeepingupwiththerestofthestudents.Understandthatthishappenswithmanystarters.Youneedtohavepatienceandfollowthedirectionsgiventoyou.Butifyoufindthatthisisaffectingyourself-confidence,dotalktoyourteacher.Asyourmentor,she/hewilldefinitelyhelpyouout.

Ifyouhavesufferedfromanyphysicalailmentsandinjuriesrecentlyor

maybeinthepast,thisisalsosomethingthatyourinstructormustknow.Infact,yourinstructormustknowaboutitfromthefirstdayitself.Healthissueslikeheartproblems,backpain,highbloodpressurearecontraindicative.Hencehavingpriorknowledgeaboutyourhealthiscriticalinorderforyourtrainertomodifytheasanassothatyoucanderivethemaximumbenefitfromyoga.

Sometimessuddenbodystretchescanleadtomusclecramps.Somestudents

evenreportfeelingdizzyorexperiencingheadachesafteralongworkout.Thispredominantlyhappensinthecaseofthosestudentswhomostlyleadasedentarylife.Ifyou’resomeonewhoisexperiencingsuchsymptoms,definitelyletyourteacherknow.

Youryogateacherisavitalpartofyouryogajourney.Inordertominimize

theriskofanykindofinjuryandtohaveasafetraining,it’simportantthatyoupracticeyogaasperhis/herdirections.

16.ReconsiderBeforeQuitting

Ithappenswithmanystudentsthatafterjoiningayogaclass,withinacoupleofdaystheyfeeldisappointed.Theydecidetoquitastheystartbelievingyogaisnotforthem.

Butthisisfarfromthetruth.Yogahassomethingforeverybody.These

studentsfailtorealizethattheirchosenstyleofyogaand/ortheirchosenyogastudioistheactualculprit;andnotyogaingeneral.

Ifyoueverfindyourselfinthesamesituation,considertryingoutother

optionsbeforedecidingtoquit.Ifyoulikeanintenseworkout,thenyoucouldexploreHotYoga,VinyasaYogaorAshtangaYoga.Ontheotherhand,ifyoulikesomethingslowsailing,KundaliniYoga,YinorIyengarYogamightbetherightoneforyou.Irrespectiveofyourchoice,alloftheseyogastyleswillprovidesimilarbenefits.

Also,considerevaluatingifyou’reabletounderstandandfollowyouryoga

instructor.Anexperiencedyogainstructorisamusttoleadthewayandguideyouonyouryogajourney.Manyyogastudiosandpersonalyogateachersofferdemoclasses.Considerenrollingyourselfintheseclassestogivefewofthematry.Thiswillgiveyouenoughexposuretofindyourfavoriteyogastudio,teacherandstyleofyoga.

It’sokayifyoufindthatyoupreferonetraineroveranotheroroneformof

yogaoveranotherformofyoga.Butwhat’smoreimportantistonevergiveuponyoga.Yogaisanall-inclusivepractice.Withallitspossiblemodifications,yogaissodiversethatanybodycanfindastylethatspeakstothem.

STYLESOFYOGAChoosingone’sfavoritestyleofyogaiseasiersaidthandone.It’susually

seenthatdependingonyourpresentsituationlikeage,health,aparticularkind

ofyogawillresonatemoreincomparisontoothers.Thismightchangeasyourcircumstanceschangeandyoucouldfindyourselfgettingdrawntotheotherstyles.

But,inordertogettheballrolling,youhavetozeroinononeparticularyoga

techniquethatyoucanrelatetothemostinyourcurrentstateofmind.Sohowdoyoudothat?Well,theonlyreliablewayisbytryingoutacoupleofdifferenttypesofyoga,inperson.

Let’sdiscussninedifferentformsofyogathatarewidelypracticedbyvarious

yogisaroundtheworld.Allofthesefallundertwobroadcategories-rigorousandgentle.Whilegoingthroughthese,askyourselfwhatkindofyogapracticeareyoulookingfor?Doyouwantsomethingsweatyandathleticorshouldithaveamorelenientapproach?Irrespectiveofwhatyouchoose,makeitapointtoattendyourclasseswithanopenmindandtosticktoyourchoiceforaconsiderableamountoftime,tocompletelyunderstandifitworksforyou.

17.HATHAYOGA“Hatha”isaSanskritwordthattranslatesto“force”or“forceful”.So,hatha

yogaisaformofyogathatincorporatesphysicalmovementsasawaytobalancethebodyandmind.

Itisoneofthesixoriginaltypesofyoga,alongwithKarmaYoga,Raja

Yoga,GyanaYoga,BhaktiYoga,andMantraYoga.HathaYoga,initsrawform,includescleansingtechniquessuchaspranayama,mudras/gestures,meditation,asanas,andshatkriyas.Butinpresenttimes,thefocushasmainlyshiftedtopracticingasanasandconcentratingonyourbreathing.

Atypicalhathayogaclassisslowpaced.Studentsareaskedtoperformsome

fundamentalyogaposturesthatwillimprovetheirflexibility.Eachpostureisheldforacertainnumberofbreaths.Thisbringsinasenseofcalmnessandpreparesthestudentsformeditationandpranayama.

Hathayogaisoneofthegentlerformsofyoga.Itisbestsuitedforpeople

whowanttofeelrelaxedyetstretchedoutaftertheiryogasession.Withitsclassicapproachtoexercisingandbreathing,itisagreatoptionforbeginnerswhowantaclearerunderstandingofyogaingeneral.

Overtheyears,manystylesofyogahaveoriginatedfromhathayoga.The

followingeightstylesaresomeofthose.Therelationofhathayogawiththeotherstylesisthatofaparentandchild.Eachofthestylesissimilartohathayogainsomeaspect,yethavetheirowndistinctcharacteristicsthatappealtoaspecificgroupofyogaaspirants.

18.IYENGARYOGAIyengaryogawasestablishedbyB.K.SIyengar.Thisisadetail-orientedform

ofyoga.Iyengarstudentspracticeyogawithanemphasisonproperalignmentofthe

bodywhiledoingtheyogaasanas.Alongwithalignment,anotherimportantaspectofIyengaryogaisthatonceyouattainthedesiredformofapose,you’llhavetoholditforalongtime.Inordertoachievethis,studentsfocusoncontrollingtheirbreathingandusingyogapropslikeblankets,straps,blocks,bolsters,etc.

Iyengaryogaisdefinitelybeginner-friendly.Bycombiningbreathingand

props,ithelpsyoutoincreaseyourflexibility,inasafeyeteffectivemanner.SinceIyengarteachersundergocomprehensivetrainings,theypossessinvaluableknowledgeabouthumananatomyandmovement,whichtheygenerouslyshareintheirclasses.

Also,Iyengaryogacanbepracticedbypeopleofallagegroups.Duetoits

slow,controlledandmethodicalapproach,itisgreatforthosewhowanttoovercomechronichealthconditionsandinjuries.

19.KUNDALINIYOGA

AccordingtoancientHinduscriptures,“Kundalini”,alsoknownaskundalinienergyisatypeofprimalspiritualenergy,picturedasacoiledserpent,thatissaidtoexistatthebaseofourspinalcords.Kundaliniyogaaimstoreleasethisenergysothatyoucanriseaboveyourinternalconflictsandreachanadvancedstageofself-awareness.

Kundaliniyogaclassesarephysicallyandmentallychallenging.Students

perform“kriyas”inwhichtheyrepeatedlypracticeasetofrestorativeasanasalongwithintensebreathing.Apartfromphysicalexercisesandbreathwork,studentsalsopracticemantrachanting,bandha,pranayama,andmeditation.

Withsuchawidearrayofactivities,Kundaliniyogaisoneofthemost

comprehensiveformsofyoga.Ifyou’relookingforayogaformthatisintense,yetstrikesabalancebetweenphysicalandspiritualupliftment,thenKundaliniyogaistheoneforyou.

20.ASHTANGAYOGA“Asht”means“eight”and“anga”means“parts/components”.So,theSanskrit

word“Ashtanga”means“havingeightcomponents/parts”andAshtangayogareferstoatypeofyogathathaseightparts.But,nowadays,mostyogastudiosfocusononlyonepart,andthatispracticingasanas.

Thisstyleofyogaisintensiveandsystematic.Studentspracticespecific

asanasintheexactsameorderineachclassandsynchronizetheirmovementswiththeirbreath.Theasanasthatarechosenarephysicallytaxingandgeneratebodyheat,thatleadstosweating.

Ashtangayogaissuitedforthosewhoareusedtovigorousworkouts.Soif

you’resomeonewhodoesgymandisalreadyactive,youcanattemptAshtangaandseeifitworksoutforyou.Apartfromthis,sinceAshtangafollowsasetapproachtoyoga,predictabilitymightalsobeafactorthatdrawsyoutotryoutthisyogaform.

21.HOTYOGAAsthenamesuggests,Hotyogaisayogaformthataimstoachievethe

benefitsofyogabypracticinginahotenvironment.Yogastudiosandteachersencouragestudentstodoyogainaheatedroom.

Theheatmakesiteasierforthestudentstostretchtheirbodies.Asaresult,theirbodiesworkharderandthisincreasestheirheartrates.Theintenseworkoutcoupledwiththeexistingheatintheroomcausesprofusesweating.Thissweatingissaidtodetoxifythestudents’bodyandmindbyflushingouttoxins.

Hotyogahelpstodevelopbodyflexibilityandcorestrength,like

cardiovascularworkouts.Ifyoulovestrictworkoutroutinesthatleaveyousoakedinsweat,thensignupforahotyogaclassdesignedforbeginners.Justremembertodrinksufficientamountofwaterbefore,duringandafteryourclasstoprotectyourselffromdehydration.

22.YINYOGAYinclasseshelpsstudentsgodeeperintoyoga.InYinyoga,studentsholda

particularyogaposefor3-5minutes.Thisintensifiestheirworkout.Also,thisletsthestudentsaccesstheirbodytissuesandbones,ratherthanjusttheirmuscles.

Yinyogaattemptstorestorethemobilityinyourjointsandtissues.Italso

restorestheflowofenergyor“prana”throughoutyourbody.Holdingayogaposefor5minutesstraightischallenging.Ifyouareanon-gymgoerandarelookingforsomethingthatwillmakeyoufeeltheburn,thenYinyogaistherightfitforyou.

23.RESTORATIVEYOGASomepeopleconfuserestorativeyogawithyinyoga.Eventhoughboththese

stylesinvolveholdingyogaasanasforseveralminutes,themaindifferenceliesinthefactthatrestorativeyogafocusesonlyontherelaxationaspectofyoga.

Theintensenatureofyogaisabsent.Themaingoalofrestorativeyogaistohealandrestoreyourbodytoits

normalfunctioning.Ifyouhavesomeinjuriesorhaveundergonesurgeries,thenyoucantryrestorativeyoga.Also,itisidealforyouifyouwanttodoyogajustforrelaxingyourbodyandmind,withoutdivingintothephysicalworkoutandspiritualsidesofyoga.

24.VINYASAYOGATheterm“vinyasa”hastwoparts:“nyasa”whichmeans“toplace”and“vi”

whichmeans“aspecialmanner”.Combiningthesetwo,“vinyasa”means“toplacesomethinginaspecialmanner”.

Invinyasayoga,theposturesaresequencedsothatyouflowfromoneposeto

another,allthewhilebeingawareofyourbreath.It’slikedoingadance,inwhichyou’reconstantlydoingsomesortofmovement.

Thisisanadaptivestyleofyogainwhichtheyogatrainersarefreetoplan

theirownclasses.Soclassesvaryfromonetrainertoanother.Teachersusuallyincludesomekindofupbeatmusic,withbeatsmatchingtheyogasequencestoincreasetheenergyleveloftheclass.

Alongwithboostingflexibility,vinyasayogaalsohelpstoincreaseyour

staminaandstrengthenyourcoremuscles.Thisformoffast-pacedyogaisperfectforathletes,runnersandintenseexercisers,whoarelookingforwaystoburnsomecalories.

25.PRENATALYOGAPrenatalyogaisspecificallydesignedtocatertopregnantwomenandnew

moms.Itfocusesonbreathingandinvolvesexercisesthatstrengthenthelowerbackandthepelvicfloormuscles.Yogapropslikebolsters,blocks,andblanketsfurtherenhancetheexperience.

Thistypeofyogahelpsexpectantmothersbondwiththeirgrowingbabies.It

physicallyandemotionallysupportsthemthroughtheirpregnancyandpreparesthemfortheirlaboranddelivery.Newmomscancontinueprenatalyogaevenaftertheirdeliveryforpostpartumfitness.

Thusprenatalyogaisidealforwomenwhowanttocontinuedoingyoga

duringdifferentphasesoftheirpregnancy.

BEGINNER-FRIENDLYYOGAPOSESEachstyleofyogahasonethingincommon,andthatisthepracticeofasanas

oryogaposes.Whetheryouchooseslow-pacedyogaorafast-paced,intenseformofyoga,asanasaretheexercisesthatwillhelpyoutoflexyourmuscles.Followingisalistofeighteendifferentasanasthatareusefulforbeginners.

26.TADASANA“Tada”isaSanskritwordthatmeans“mountain”.ThusTadasanaisalso

knownastheMountainPose.Itisthefoundationposeforallasanasandisoftenseenasthe‘motherofasanas’.MajorityofthestandingposesstartfromTadasana.

Initially,thisasanamayseemverysimple,asitjustinvolvesstandinginone

place.But,whenyoudoitcorrectly,Tadasanawillstretcheverymuscleinyourbody,challengeyourconsciousnessandwillconnectyoutoyourinnerselfspiritually,mentallyandphysically.

Tadasanahasnumerousbenefits.Ittonesyourabdomen,hips,andthighs.It

strengthensyouranklesandknees.Itisgreatforrelievingbackpain.Italsoimprovesbodypostureandcorrectsflatfeet.

OnerepetitionofTadasanatakesaround10-20seconds.Tostart,stand

straight,withyourfeetslightlyapart.Keepyourhandsalongyourbody,hangingnormally.Firmyourthigh.Keepyourlowerbellymusclesloose.Nowslowlyfirmyourinneranklesandliftthem.Imagineenergyisflowingthroughyourankles,thighs,spine,neck,reachingstraightuptoyourhead.

Keepbreathingnaturally.Slowlyelongateyourneck,sothatyou’renow

lookingattheceiling.Inhaleandextendyourchestandarmsupwards.Holdyourbreathandliftyourheelssuchthatyouarestandingonyourtoes.You’llfeelastretchthroughoutyourbody.Tofurtherincreasethisstretch,youcaninterlockyourfingers.Stayintheposefor10-20seconds.Inordertoreleasethepose,firstlyexhaleandthenreturntoyourstartingposition.

Ifyousufferfromheadachesorinsomniaorhavelowbloodpressure,consult

yourinstructorforsomemodificationstothispose.

27.UTTANASANAUttanasanaisalsoknownastheStandingForwardBendpose.Itisapowerful

stretchingpose.Infact,theword“Ut”means“strong/powerful”and“tan”means“topull/tostretch”.

Uttanasanastretchesyourhamstrings,calves,backandhipmuscles.This

producesaprofoundrelaxingsensationthroughoutthebodythatreducesstressandanxiety.Thisasanaalsohelpstocureheadache,insomnia,asthma,sinusitis,osteoporosisandhighbloodpressure.Apartfromthis,Uttanasanaalsocontributestotheproperfunctioningofthedigestiveorgansandkidneysandhealsmenstrualproblems.Ifyouhaveglaucoma,sciaticaand/orsufferfromlowerbackinjury,youcangivethisasanaamiss.

TodoUttanasana,standonyourmatlikeyouwouldinTadasana.Takea

deepbreath.Keepyourkneesloose.Exhaleandslowlybendforwardfromyourhips.Keepyourhandsonthematbesideyourfeet,suchthattheyareparallel.Asyoubendfurther,you’llexperienceapullinyourhamstringmuscles.Stayintheposeforaslongasyouwant.Whenyou’redone,inhaleandslowlyraiseyourhandsandupperbodytostandupinthestartingposition.

28.DANDASANATheSanskritword“Danda”means“stick”.SoDandasanaiscalledtheStaff

PoseinEnglish.LikeTadasana,thisposemightalsoseemveryplainatfirst,butwithtimeyou’llstartappreciatingitsbenefits.PracticingDandasanawillcorrectyourpostureandstrengthenyourmuscles.Itwillincreaseyourconcentrationpowerandreducestress.Also,ifyou’resufferingfromasthmaorsciatica,thisasanawillhelptocurethem.

TopracticeDandasana,sitstraightonyouryogamatandstretchoutyour

legs,placingthemparalleltoeachother.Yourcrownshouldbetowardstheceilingandyoushouldbeabletolookstraight.Keepbreathingnaturally.Nowbendyourtoestowardsyourself.Pressyourbuttocksandyourheelsdownonthefloor.Next,putyourpalmsbesideyourhipsandensurethattheyarelyingflatonthefloor.Ifyouhavelongarms,youcanslightlybendyourarmsattheelbows.Relaxyourshoulderandlegs.Stayinthisposeforabout20-30secondsandthenrelease.

Itisimportanttositstraightinthispose.Ifyoufindyourselfconstantly

slouching,useawallassupport.Also,youcantakeablanket,folditandkeepitbelowyourbuttocks,tositproperlywithyourlegsstretched.Lastly,forpeoplewithcarpaltunnelsyndrome,keepyourpalmsonthefloorandthenturnyourhandssothatyourfingerspointtoyourback.Thiswillallowyourmusclestoproperlystretch.

29.VIRABHADRASANAVirabhadrasanaorWarriorposeisanelegantyogaposture.Ittonesthearms

andlegs.Forpeoplewithdeskjobs,thisasanarevitalizesthespineandtheshoulders.Italsoprovidesasenseofgrounding,peaceandinnerbliss.

TodoVirabhadrasana,startbyplacingyourfeetaboutthreetofourfeetapart.

Turntherightfootbyninetydegrees,makingsureitpointsoutwards.Also,align

theheelofyourrightfootwithyourleftfoot’scenter.Inhaleandraiseyourarmssidewaystoyourshoulderheight.Ensurethatthearmsareparalleltothegroundandthepalmsfaceupwards.

Next,exhale.Bringyourrightkneeandankleinastraightlinebybendingthe

rightknee.Continuebreathingnaturally.Slowlyturnyourheadsothatyou’relookingtoyourright.Afterthis,raiseyourarmsaboveyourheadandjoinyourpalms.Also,raiseyourheadsuchthatyoucanseeyourpalms.

Ifyoufeelcomfortable,youcantrytoincreasetheseparationbetweenyour

feetwhilestandinginthisposition.Thiswillproduceanicestretch.Afterholdingtheposefor20seconds,inhaleandbringyourfeettothestartingposition.Next,exhaleandbringyourarmstoyoursides.Repeatforanother20secondsonyourleftside,withtheleftkneebent.

Ifyousufferfromshoulderpains,keepingyourarmsextendedatshoulder

heightwillbeenough.Justmakesurethattheyareparalleltothefloor.Forkneepainandarthritisproblems,useawallassupportwhilepracticingtheasana.Ifyou’reaheartpatientorhavehighbloodpressure,youcanskipthisasana.

30.PASCHIMOTTANASANARemembertheSanskritterm“Uttan”fromUttanasana.“Uttan”meansto

provideanintensestretch.Whenyoucombine“Uttan”with“Paschima”,yougettheterm“Paschimottan”.Now,“Paschima”literallytranslatesto“West”.Butinancienttimes,thebackofthebodywascalled“West”or“Paschima”(thefrontofthebodywascalled“Purva”or“East”).So,Paschimottanasanaisayogaasanathatstretchesyourbackmuscles.Forthisreason,itisalsoknownastheIntenseDorsalStretchinEnglish.TheothernameofthisasanaistheSeatedForwardBendowingtothewayit’sdone.

Paschimottanasanatargetsanumberofbodypartsandorganslikeshoulders,

spinalcord,thighmuscles,liver,kidney,ovaries,andtheuterus.Itisextremelybeneficialforwomenpostdelivery.Itcuresheadaches,anxiety,insomnia,bloodpressureissues,improvesdigestionandreducesobesity.

Topracticethisasana,sitdownonyouryogamat.Keepyourspinestraight.

Extendyourlegsinfrontandpointyourtoestowardsyou.Inhaleandstretchyourarmsaboveyourhead.Exhaleandbendforwardfromyourhips.Inthisposition,withoutoverstretching,extendyourarmsasifyouwanttotouchyourtoeswithyourfingers.Holdfor10-20seconds.Inhaleandslowlyliftyourupperbody,withthearmsoutstretched.Finally,exhale,situpstraightandbringyourhandsdown.

NewmomsshouldpracticePaschimottanasanaonlyafterdelivery.Ifyou

sufferfromdiarrheaandasthma,refrainfromdoingthisasana.Also,ifyouhavebackpain,practicethisposeunderthesupervisionofyourinstructor.

31.PAWANMUKTASANAPawanmuktasanaiscalledtheWind-RelievingPoseinEnglishas“Pawan”

means“wind”and“Mukta”means“toreleaseortorelieve”.The“wind”herereferstothedigestivegasesthatareformedwithinthestomachandtheintestines.

Byreleasingthetrappeddigestivegases,Pawanmuktasanahelpsinbetter

digestion.Italsomassagesthereproductiveanddigestiveorgans.Thisasanastretchesthebackandtheneckregionsandhelpstostrengthenthepelvicmuscles,abdominalmusclesandthebackmuscles.Additionally,italsotonesthearms,legs,andhipsbyburningfatinthoseareas.

TopracticePawanmuktasana,liedownonyourmat,withyourfacefacing

upwards.Keepyourarmsbesideyou.Joinyourfeet.Now,inhale.Asyoustartexhaling,foldyourlegsatthekneesandbringthemtoyourchest.Tightlyholdyourlegswithyourhandsandpressthethighscreatingpressureonyourabdomen.

Keepbreathingnormally.Whenyou’recomfortable,exhaleandliftyourneck

soastotouchyourforeheadtoyourknees.Duringalltheexhales,increasethepressureonyourabdomenbylittleandduringtheinhales,loosenitalittle,soas

tomaintainabalance.Youcanalsorollthreetofourtimesifyouwant.Whenyou’redone,releasethepose.

Ifyouhaveneckpain,youcankeepyourheadrestingonthefloor.Givethis

asanaamissifyou’repregnant,havehighbloodpressure,backproblems,piles,hernia,slipdiscorhaverecentlyundergoneanykindofabdominalsurgeries.

32.TRIKONASANA“Trikona”means“triangle”.ThusTrikonasanaisalsocalledtheTriangle

Pose.PracticingTrikonasanaisknowntocureosteoporosis,neckpain,backpain,sciatica,flatfeet.Itstretchesandstrengthensthemusclesinyourshoulders,chest,back,hips,groinsuptoyourhamstringsandcalves.Italsoimprovesyourdigestivecapabilities.

Trikonasanaisdoneseparatelyoneachleg.Startwiththerightside.Standin

Virabhadrasana,withtheheelofyourrightfootalignedwiththearchoftheleftfoot.Inhale.Asyoustartexhaling,bendyourupperbodytoyourright.Atthesametime,slowlyraiseyourleftarmsuchthatitisinastraightlinewithyourrightarm.Ifyoufeelcomfortable,youcanturnyourheadtolookatyourleftpalm.

Eventhoughyoucankeepyourrightpalmanywhereonthelowerportionof

yourrightleg,it’sbestifyoucanplaceyourpalmonthefloor.Continuebreathingnormally.Afterholdingfor10-20seconds,slowlyraiseyourupperbodyandstandinyourstartingposition,withbotharmsrestingonyoursides.Repeatthesamestepsonyourleftside.Alternatebetweeneachleg,repeating3-5timesoneach.

Refrainfromdoingthisasanaifyouhaveheadachesorlowbloodpressure.If

youhavehighbloodpressure,lookdownwardsandifyouhaveneckissues,lookstraight.

33.ADHOMUKHASVANASANA

Theword“Adho”means“down”,“Mukha”means“face”and“Svana”means“dog.So,AdhoMukhaSvanasanatranslatestoDownwardFacingDogPose.Itisnamedsobecauseitmimicsthewayadogstretchesitsbodywhenitbendsforward.

Thisasanaelongatesthespineandstretchesthehamstrings.Ittonesyour

handsandlegs.Itimprovesbloodcirculationthroughoutthebody.AdhoMukhaSvanasanaalsoworksontheabdominalmusclesandenhancesdigestion.

Todothisasana,firststandonallfourofyourlimbs,formingatable.Now

youneedtoformaninvertedVstructure.Forthis,exhaleandpushyourhipsuptowardstheceilingandstraightenyourkneesandelbows.Adjustthedistancebetweeneachofyourhandandlegssothatyoucanstaybalancedandyourjointsarerelaxed.Nowslowlypushyourhandsonthefloorandlooktowardsyournavel.Stayinthispositionfor10-20secondsandthenreleasestartingwithyourkneesandelbows.

Ifyouarepregnantoraresufferingfromhighbloodpressure,shoulder

injuries,carpaltunnelsyndromeordetachedretina,dothisposeonlyunderthesupervisionofyouryogateacher.Also,ifyoufinditdifficulttobendover,useawallassupport.Standthreefeetfromawall,facingit.Placeyourpalmsonthewallandstraightenyourelbow.Slowlybringyourhandstoyourtorsolevel,sothatyourarmsbecomeparalleltotheground.

34.VRIKSHASANAVrikshasanaiscalledTreePoseinEnglishbecause“Vriksh”means“tree”.It

isanelegantpose.Ithelpstotoneyourarmsandlegs.Itimprovesneuromuscularcoordination.Italsostrengthensthespine,shoulder,andknees.Thisasanaimprovesthehealthoryoureyesandinnerears,therebyenhancingyourconcentrationandbalance.

TopracticeVrikshasana,standstraightwitharmsbyyourside.Keep

breathingnormally.Slowlybendtherightkneeandplacethesoleofyourrightfoothighonyourleftthigh.Lookstraight.Takeadeepbreath,bringyourarms

aboveyourheadandjoinyourpalms.Ensurethatyourspineremainsstraightallalong.Holdfor50-60secondsor

aslongasyoucanbalance.Whenyouwanttoreleasethepose,exhaleandbringyourarmsbacktoyourside.Finally,placeyourrightfootonthefloor.Repeatwithyourleftfoot.Do5suchrepetitionswitheachleg.

Ifyouhavehighbloodpressure,insteadoftakingyourarmsaboveyourhead,

holdtheminfrontofyourchestandthenjoinyourpalms.Ifyouhavebeendiagnosedwithmigraineorinsomnia,youcangivethisasanaamiss.

35.BHUJANGASANA“Bhujanga”istheSanskritwordfor“cobra”.BhujangasanaortheCobraPose

triestoreplicateacobra’sraisedhood.Thisposehasnumerousbenefits.Itstretchestheinternalorganstherebyimprovingthefunctioningoftherespiratory,digestive,urinaryandreproductivesystems.This,inturn,enhancesmetabolism.TheCobraPoseisgreatforthosewhowanttoloseweight.Italsohelpstomakethespineflexible.

TopracticeBhujangasana,liedownonthestomach,withhandsonyourside

andensurethatyourlegsarestretchedoutandyourtoestouchoneanother.Nowbringyourhandtoyourshoulderlevelwithpalmsfacingthefloor.Inhale,putyourbodyweightonyourpalmsandslowlyarchyournecktowardsyourbackasyouraiseyourupperbodyfromyourhips.Keepbreathingnaturally.Stayintheposeforabout15-20seconds.Thenexhaleandcomebacktothestartingposition.

Ifyouarepregnantorhaveundergoneabdominalsurgeriesintherecentpast,

giveBhujangasanaamiss.Also,ifyou’resufferingfrombackinjuries,hernia,headacheorcarpaltunnelsyndrome,refrainfromdoingthisasana.

36.MARJARIASANA&BITILASANA

MarjariasanaandBitilasanacompriseapopularcombinationposeinyoga.Thesetwoaredoneoneafteranother,startingwiththeBitilasanaandcompletingwiththeMarjariasana.MarjariasanaiscalledtheCatPose(“Marjari”means“cat”)andBitilasanaiscalledtheCowPose(“Bitil”means“cow”).

Boththeseasanasarestressrelievers.Theyalsostretchandimprovethe

flexibilityofthespinalcord.Thishelpscurebackpainandsciatica.Theasanasalsoimprovebloodcirculation.Individually,theCowPosestretchesthemusclesinthechestandneckregions,whiletheCatPosebooststhefunctioningofthedigestiveorgans.Additionally,theCatPosealsohelpstoreducebellyfat.

Topracticethiscombopose,startbybendingyourkneesandsitonallfours,

thatisbothyourhandsandknees.Yourbackwillnowbelikeatabletop.Keepyourfeetneutral.Makesurethatyourwristsareinlinewithyourshouldersandyourkneesareinlinewithyourhips.

Takeadeepbreath.Gentlypushyourbuttocksinanupwarddirection.You’ll

noticethatautomaticallyyourabdomenmovesdownwardsandyourchestmusclesfeelstretched.Lookupbybendingyourneckupwards.Stayinthispositionfor15secondswhilebreathingnormally.Thenexhaleandslowlyreturntoyourstartingposition.ThiswasBitilasana.

TomoveontoMarjariasana,exhaleandstartarchingyourback.Atthesame

time,bendyournecksothatthechintouchesornearlytouchesyourchestandloosenyourbuttockmuscles,allowingroomforyourbacktorise.Itshouldlooklikeacatstretchingitsback.LikeinBitilasana,stayinthisposefor15seconds,breathingnormally.Theninhaleandreturntothestartingposition.Repeatboththemovementsabout5or6timesbeforestopping.

Ifyouhaveaneckinjuryorbackinjury,practicetheseasanasonlyafter

consultingyourdoctorandalsointhepresenceofyouryogatrainer.Specifically,forthosewithseriousneckproblems,keepyourneckinlinewithyourtorso.

37.MALASANA(GARLANDPOSE)

MalasanaisalsoknownastheGarlandPose.Itisfundamentallyasquattingpose.Thisasanabringsthedigestivesystembackontrackandimprovesmetabolism.Itreducesbellyfatandtonesthethighs.Italsostretchesthelowerback,hips,andgroinandisgoodforyouranklesandknees.

TodoMalasana,startasyouwouldwhiledoingasquat,butkeepyourfeet

neartooneanother.Nowspreadyourthighswiderthanthetorso.Exhaleandslowlysitdownbypushingyourbuttockstowardstheground.Onceyourbuttocksreachthelowestposition,bringyourarmsinfrontofyourchest,foldthematyourelbowsandjoinyourpalms.Keepbreathingnaturally.Stayintheposefor20-30seconds.Theninhaleandslowlystandup.Ifyouhavealowerbackinjuryorkneeinjury,refrainfromdoingthisasana.

38.BALASANAThisasanaisalsoknownastheChildPose,as“Bala”translatesto“child”in

English.Sinceitisarestingpose,itcanbedonewheneveryoufeelyouwanttorelaxortakeabreakinbetweenyoursessions.

Balasanaisaneasyyogapose.Itcanbedonewithinonetothreeminutes.It

helpstoreducestressandanxiety.Sinceitstretchestheshoulders,hips,andspine,ithelpstoeasebackpainandneckpain.Also,itstimulatesdigestionandimprovesbowelmovements.

TopracticeBalasana,kneeldownonthefloorandsitonyourheels.Inthis

position,ensurethatyourbigtoesaretouchingeachother.Yourkneescanbetogetherorhip-widthapart,whicheverwayyoufindcomfortable.Takeadeepbreath.Nowslowlystartbendingforwardsuchthatyourforeheadtouchesthefloor,asyoubreatheout.Atthispoint,youcaneitherkeepyourarmsbesideyouwiththepalmsfacingupwardoryoucanstretchyourarmsinfrontofyou,inastraightlinewithyourknees,palmsfacingdownward.Stayinthispositionaslongasyouwantandkeepbreathingactively.

Tofinishthisasana,bringyourpalmsrightunderyourshouldersandpress

downonthefloor.Inhaleandslowlyliftyourupperbody.Whenyoureturnto

yourinitialsittingposition(onyourheels),exhale.Now,continuebreathingnaturallyandrelax.

Ifyou’repregnant,havekneeinjuriesoraresufferingfromloosemotions,

youshouldavoidthisasana.Insomecasesofkneeproblems,youcanaskyouryogateacherforpossiblemodifications.Onlyiftheyallow,youcancontinuedoingthisasanaunderpropersupervision.

39.SetuBandhasana

“Setu”means“bridge”and“Bandha”means“tolock”.SetuBandhasanaiscalledtheBridgePose.Itfirmsthebackmuscles,especiallyinthehipsandalsostretchesthemusclesintheneckandchestarea.Thishelpstoimproveyouroverallposture.Practicingthisasanaenhancesdigestionandbloodcirculation.Itisalsobeneficialforthosediagnosedwiththyroid,osteoporosis,asthma,sinusitis,insomniaandhighbloodpressure.

TopracticetheBridgePose,liedownontheyogamatflatonyourback.

Bendyourlegsatthekneesandbringthefeetnearyourbuttockssuchthattheanklesareinlinewithyourknees.Keepyourfeethip-widthapart.Thearmsshouldrestbesideyou,withyourpalmsfacingthefloor.

Now,putpressureonyourshoulders,arms,knees,andfeet.Takeadeep

breathandslowlyraiseyourbackandupperpartofyourlegs(uptoyourknees)offthemat.You’llnoticethatwithoutmovingyourhead,yourchintouchesyourchest.Also,yourthighsshouldbeparalleltooneanotherandyourbuttocksfirm.Keepbreathing.Trytopushthetorsohigher,sothatthethighsbecomeparalleltothefloor.Stayintheposturefor50-60seconds.Thenexhaleandslowlyloweryourbacktocomeoutofthepose.

Ifyou’repregnantorhavebackproblemsandneckinjury,dothisasanaunder

youryogateacher’sguidance.

40.BADDHAKONASANABaddhaKonasanaisknownbyacoupleofdifferentnamesinEnglish.Based

ontranslation,it’scalledtheBoundAnglePoseas“Baddha”means“bound”and“Kona”means“angle”inEnglish.ItisalsoknownastheButterflyPosebecausewhenyoumoveyourlegswhilesittinginthispose,itresemblestheflappingactionofbutterflywings.

Thisasanaisgoodforthedigestive,urinaryandreproductivesystems.It

improvesbloodcirculation.Itshouldbepracticedbypregnantwomenasithelpsinsmoothdelivery.BaddhaKonasanaalsoimprovestheposture.Itstretchesthekneesandthemusclesinthethighs,hipsandgroinregions.Itissaidthatitcancureflatfeet,highbloodpressureandasthma.

Todothisasana,sitinDandasana.Next,foldyourlegsbybendingthemattheknees.Thenbringyourfeetatthecentertowardsyourgroinandtouchthesolesofthefeet.Holdthefeettightlywithyourpalms.Keepbreathingnormally.Ensurethatyourspineiserect.Now,exhaleandlowerthekneesasmuchaspossible.Startmovingyourlegsupanddownatthesametimeresemblingtheflappingactionofbutterflywings.Slowlyincreasethespeed.Continueforabout1-2minutes.Thenexhaleandstraightenyourlegs.

Ifyouhavesciatica,useapillowforsittingdownanddoingthisasana.Also,

givethisasanaamissifyouarehavingyourperiodsorhaveakneeinjury.

41.SUPTAMATSYENDRASANASuptaMatsyendrasanaiscalledtheSupineTwistPoseortheRecliningTwist

PoseortheRecliningLordoftheFishPose.ThelastnameoriginatesfromSuptaMatsyendrasanaitselfas“Supta”means“toliedown”and“Matsyendra”wasregardedastheLordoftheFishes.

Practicingthisasanamakesthespinemoreflexible.Itstretchestheshoulders,

chest,hipsandthebackmuscles.Italsotonesyourarmsandhipsandhelpstoimprovedigestion.

SuptaMatsyendrasanaisdoneseparatelyonyourleftandrightsides.To

practice,startwithyourrightside.Liedownwithyourbackonthemat.Breatheoutandslowlyextendyourarms.Placethemonyoureithersidesmakingastraightlinewithyourshoulders,withthepalmsfacingthefloor.Breathein,liftyourrightlegandfolditattheknee.Exhaleandtwistthehipsuchthatyourbentrightkneecrossesoveryourleftthigh.Looktoyourright,concentratingonyourrightpalm.

Continuebreathingnormally.Witheachexhale,twistyourhipsslightlymore

andpresstheleftkneedownsothatitmovesclosertotheground.Foraddedsupport,youcanalsouseyourleftpalmforpressingdownyourleftknee,aslongasitfeelscomfortable.Dothisfor20-30secondsandreturntothestartingposition.Thenrepeatwithyourleftleg.

Ifyou’repregnant,youcanuseapillowbetweenyourlegs.Also,refrainfrom

doingthisasanaifyouhavelowerbackissues.

42.SAVASANA“Sava”istheSanskritfor“corpse”,soSavasanaisalsoknownastheCorpse

Pose.Itismandatorytopracticethisposeattheendofeveryyogaroutine.Savasanacalmsyourbodyandmindandreleasesanykindofstress.It’slikea

meditation,butbylyingdown.Itenhancesmemoryandconcentrationpower.Savasanaalsonormalizesbloodpressure.Afterarigorousworkout,ithelpstorestoreyourenergylevels.YoucanalsopracticeSavasanaanytimeyoufeeltired.Ifyouhaveabusyschedule,practicingitforjust2–3minuteswillhelpyougetbacktoworkfeelingrefreshed.

Todothisasana,liedownflatonyouryogamat.Keepyoureyesclosed.

Relaxyourlegsandkeepsomedistancebetweenthem.Restyourhandsbesideyou,withpalmsfacingtheceiling.Takelong,deepbreathsandjustfocusonyourselfforthemoment.Focusoneachpartofyourbody.Restlikethisforabout10-15minutes.Thenrolltoyourleftsideandslowlysitup.Inhaleandexhaleafewmoretimesandfinallyopenyoureyes.

Ifyou’repregnant,placeabolsterunderyourchestandheadforcomfort.If

yourhamstringsorthelowerbackfeeltight,placeabolsterorsomeblanketsunderyourknees.

CLEARINGMISCONCEPTIONS

Belowaresomeofthemostpopularmisconceptionsassociatedwithyoga.Readontoknowthetruth.

43.FLEXIBILITYISESSENTIALINYOGAOnlyoneformofflexibilityisimportantinyoga,andthatismental

flexibility.Yourphysicalflexibilityissecondary.Peoplejoinyogatobecomeflexibleandstrong.Sohowcanbeingflexiblebe

aprerequisite?Thinkofitthisway.Imagineyourdreamdestination.Inordertoreachthatlocation,you’llhavetoboardsomeformoftransport.Here,flexibilityisthat“dreamdestination”,whileyogaisyourtransport.

Insteadofbeingaprerequisite,flexibilityisactuallytheendresult.So,even

ifyou’reasstiffasamachine,yogawillstillacceptyouandwillmakeyouflexible.Notonlythat,yogawillalsomakeyouahealthy,balancedindividual.

44.YOGAISONLYFORSKINNYPEOPLEJustlikeflexibility,yourweightisalsosecondaryinyoga.SpecificyogastylesliketheVinyasaYoga,HotYoga,AshtangaYogaare

greatforweightreduction.Bypracticingyogaregularly,allthosefatpocketsinyourbodywillslowlystartreducingandyourmuscleswillbecometoned.

45.YOGADURINGPERIODSISABIGNO-NOYoucancontinuetopracticeyogaduringyourperiods.Itwillreducethe

menstrualcrampsandrelaxyourmind.Theonlykindofposesthatyoushouldavoidaretheinversions.Remainingotherposesarefine,aslongasyoufeelcomfortabledoingthem.

46.YOGAISJUSTFORYOUNGERPEOPLE

Thisisaprevailingmisconceptionamongtheoldergeneration.Theythinkthattheirreducedmobilitycoupledwiththeirillnessessuchasheartproblems,arthritis,kneeissues,renderthemunsuitableforyoga.

Butthisiscompletelydelusional.Yogahasmodificationsforeachpose

dependingontheparticipant’srequirements.Itallowstheuseofstraps,pillows,blankets,blocks,bolstersetctosupportthebodyasandwhenneeded.Also,yogainstructorsaretrainedprofessionalswhoguideyouthrougheachstepofyogawithpatience.Withalltheseoptions,yogaisdefinitelyaccessibleforolderpeopleaswell.

47.YOU’LLHAVETOCHANGEYOURFOODHABITS

Somepeoplebelievethatiftheystartdoingyoga,they’llhavetobecomevegetarianand/orgiveuponalcoholandjunkfood.Thisisalsomisleading.Yogaimposesnosuchrestrictions.

Embracingveganismorquittingalcoholandjunkfoodisone’spersonal

choice.Youcancontinuedoingyogawithyourcurrentfoodhabits.

48.YOGATEACHERSAREHEALTHADVISORSYogateacherssurelypossessvaluableknowledgeabouthumananatomy,but

theircredentialsareverydifferentfromthatofacertifieddoctororahealthadvisor.

So,nexttimeyouhavedoubtsregardingyourdietorhealthsupplementsor

anyinjuries,consultyourdoctorfirst.Asperyourdoctor’sadvice,askyouryogainstructortomodifyyouryogaroutine.

49.YOGAISONLYFORTHERICH

Eventhoughtherearesomeyogastudiosthatchargeperclass,therearealsosomestudiosthatofferdiscountpackages.Thesepackagesusuallyhave6-10classesdependingontheyogastyleandarerelativelycheaper.

Insteadofchargingafixedprice,somestudiosalsoacceptdonations.Apart

fromthis,therearecommunitycentersthatorganizeyogaclasses.Ifnoneofthesewaysworkforyou,anotherwaytostartyogaisbylearningviaonlinevideosandyogawebsites,thatprovidefree,yetusefulinformation.

50.YogaIsJustAGentleExercise

Yogahasmanystyles.Whilesomeofthemaregentleandmeditative,othersinvolverigorousworkoutsthatcanleaveyoured-facedandsweaty.ThesestylesliketheAshtangaYoga,HotYogaorVinyasaYogaarephysicallydemandingandrequirestaminaandstrength.

Yogaopensthedoortoallkindsofpossibilities.Irrespectiveofyourgender,

age,professionandfitnesslevel,youcandiveintotheawesomenessofyoga.Haveconfidenceinyourself,taketheleapoffaithandstartpracticing.HappyYoga!!

OtherHelpfulResources:FreeVideoTutorialsonYoga-

https://www.youtube.com/user/yogawithadrieneFreeandPaidVideoCourses-https://www.doyouyoga.com/FurtherReadingandVideoCourses-https://www.yogajournal.com/

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