Yoga Bound Angle Pose

This is a great pose to open both your groin and your hips.

Here’s how to do it:

1. Sit down and place your legs so they are going out straight forward.  If your groin or hips are tight, then raise your pelvis on a blanket.
2. Bring your knees to your pelvis, and drop your knees down to the side of your body and bring the soles of your feet so that they are touching.  Try to bring your heels as close to your pelvis as possible, comfortably.
3. Using your thumb and your first and second fingers, grab the big toe on each foot.  Be sure to keep the outer edge of your foot on the floor.  If you are having trouble holding onto your toes, put your hand around the same-side shin or ankle.
4. Do not put force on your knees downward.  Release the the heads of the thigh bones towards the flood.  When you do this, your knees will naturally follow suit.
5. Continue in this pose at least 1 minute up to 5 minutes.  To finish, inhale while lifting your knees up from the floor, and extend your legs back into their starting, normal position.

Yoga Sun Salutation

This move stretches your abdominal, lower-back, front-hip, and thigh muscles. If you’re prone to lower back pain, make a special point of tightening your abdominals, and don’t arch your lower back. Here’s how to do it:

1. Kneel on the floor and then bring your left leg forward so that your foot is flat on the floor, your knee is bent, and your thigh is parallel to the floor.
2. Lift your arms straight up with your palms facing in.
3. Pull your abdominals gently inward, and keep your shoulders down and back.
4. Look to the ceiling, and as you stretch upward with your upper body, push your weight slightly forward from your hips into your front thigh.

You should feel this stretch travel through your torso and upper body, including your arms. You should also feel it at the very top of your back thigh. Repeat with your right leg forward.

Keep in mind the following tips as you perform the sun salutation:

- Hold onto something solid, like a sturdy chair, with one hand if you have trouble maintaining balance.
- Don’t lean so far forward that your front knee moves in front of your toes.
- Don’t arch your lower back.

Yoga Triangle Pose

Moving from a sitting or lying position to standing, the triangle pose stretches your spine and abdomen. Here’s how you do it:

1. Stand with your feet much wider than your shoulders, and place both arms straight out to the side, parallel to the floor, with palms facing up. Both feet can sit flat on the floor, or you can point your left foot, keeping your heel off the floor.
2. Inhale deeply.
3. Exhale and bend to the right.

Keep your knees straight and your hips facing forward. Don’t twist your lower body; simply bend at your waist.

Yoga Cat Pose

The cat tilt elongates your spine and eases tension in your back. Try it by following these steps:

1. Rest on your hands and knees, with your belly facing the floor.
2. Inhale deeply.
3. Exhale and pull in your abdominal muscles, tailbone, and butt.
4. Pressing down on your hands, press your back toward the ceiling so your spine rounds

Yoga Sage Twist

This unique pose rotates the spine from left to right, toning and relaxing as you go. Here’s what to do:

1. Start in the sitting position and extend both legs forward.
2. Bend your right knee and place your right foot on the floor, next to your inside left thigh.
3. Place your right hand on the floor behind you, palm down.
4. Take your left palm and wrap it around the outside of your right knee.
5. Inhale, extending and lifting your spine upward; exhale and twist your torso and head to your right side

Yoga Child’s Pose

This move stretches your lower back and arms and relaxes your entire body. If you have knee problems, lower yourself into position with extra care.

Here’s what to do: Read more

Basic Yoga Poses

Easy pose

This is one of the simplest poses you’ll do — it’s a simple sitting pose in which many workouts begin. Here’s what you do: Read more

Basic Yoga Styles

There are many forms of yoga. Most include the same fundamental poses but differ in terms of how quickly you move, how long you hold each pose, how much breathing is emphasized, and how much of a spiritual aspect there is.

Some styles offer more modifications to the really bendy and twisty moves, so they’re more accessible to new exercisers and the flexibility-challenged.

Others are for people who can already touch their toes with their tongue. If you find that you dig yoga, experiment with some of the different styles. You may find you like one more than the others. Read more