Prenatal Poses: Yoga and your Pregnancy

We’ve written about some Prenatal Yoga Poses to Ease Your Pregnancy and Help Childbirth before and so it goes. Whether a new practitioner or a veteran yogini, anyone can enjoy the wonderful benefits of yoga while pregnant. Prepare yourself for the birthing process with some gentle yoga exercises which have a positive effect on your baby and you. Many mummies-to-be and especially those who have never done yoga admit to it being the ideal form of exercise during a pregnancy while dedicated practitioners are elated that their yoga routines needn’t stop but just require modification.

If you are offered prenatal yoga classes at a nearby center, even better. You will most likely meet and gain the support of many other expectant mothers. But home practitioners don’t have to miss out. It’s important to check with your doctor if it’s okay and follow the trimester guidelines that will best exemplify what to do and what to avoid during a pregnancy.

Read on for of how to further incorporate some yoga practices into your prenatal lifestyle…

First of, anytime is a good time to begin practicing yoga in the pregnancy. The earlier the better, but some women suffer from terrible morning sickness and even low impact exercises may seem too intense. As the nausea subsides,  start to incorporate prenatal adaptations of yoga asanas as you deem fit. Be wary that you may overstretch in your pregnancy, as the body produces a chemical called relaxin that softens the pubic bones and ligaments for childbirth. But cultivate the right muscles and you will be rewarded in the birthing process. The following positions are my favorite recommendations for prenatal practice.

Viparita Karani or Legs Up The Wall
Inversions should generally be steered clear of during pregnancy but Legs Up The Wall, a passive, restorative inversion can be highly beneficial. In this mostly self explanatory position, the practitioner lies down on a mat and lifts his legs up the wall, perpendicular to the ground. This pose is well supported and gentle and does well to reduce swelling in the ankles and improve pelvic circulation. You can even touch the soles of your feet together (as you would in the Cobbler’s pose further below).

Cat-Cow stretch
Being on all fours puts your baby in an optimal position, (head down, back to your belly) increases spinal flexibility and strengthens the abdominals. The cat-cow stretch is also extremely useful for those experiencing any lower back pain. Get on your hands and knees, with your hands under shoulders & knees under hips. From this neutral position, inhale, lifting head & tail bone. Exhale, tuck tail bone under, round your back upwards, with your head down as if con-caving (cow) and con-vexing (cat) your back.

Hip Openers
And of course, try hip openers like Pigeon pose (Eka Pada Rajakapotasana), Cobbler’s or Bound Angle pose (Baddha Konasana) and the second Warrior pose (Virabhadrasana 2) which will relax the hips and groin making them more suited for childbirth.

Eka Pada Rajakapotasana

What to avoid:

• Avoid abdominal work. Allow your belly to relax and soften, which it will require for the stretch it endures during pregnancy.
• Avoid Pranayama, instead replacing it with deep inhalation and exhalation, a useful technique during childbirth.
• Avoid lying on the belly. For obvious reasons, avoid poses like Bhujaangasana or the cobra pose.
• Avoid lying on the back after the first trimester.
• Avoid deep twists that require twisting from the belly, instead incorporating low impact shoulder twists into your routine.

And most of all, remember to listen to your body and the inner voice of your yoga practise will be your best guide during this exciting time.
Slowly start to incorporate prenatal adaptations of yoga asanas as you deem fit.

*Image credits: massdistraction, pusspaw, myyogaonline, LollyKnit on flickr

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Utkatasana: The Imaginary Chair

Often called the Chair Pose, Utkatasana literally translated from Sanskrit means powerful pose. To the eye it looks like somebody sitting in an invisible chair and although a task that gets easier over time, is not difficult to learn and is an effective addition to any yoga routine.

A deep squat, Utkatasana is a yoga pose or asana that demands poise and concentration and will reward the yogi with many benefits as it engages the strength of your lower body and provides a stretch for the upper. Utkatasana can help reshape your body as well as it tones the butt and quadriceps, stretches the calves, strengthens the core and exploits the hidden power within the body. Plus it stimulates the organs and heart, opens the diaphragm, strengthens and stretches shoulders, boosts stamina, and works at improving the immune system as well as the various joints.

Sometimes also called the fierce pose, Utkatasana generates heat within the body and employs the seat of power so you can literally ‘feel the burn’ which can be very satisfying. Over time however, the sitting position can easily be attained for longer without support, providing more and more of the numerable advantages listed above. Sparking the fire within the pelvis, that you will feel in your belly will aid you in radiating this energy out through the limbs as you perform this asana.

How to perform Utkatasana:

• Stand with your feet and arms in Tadasana or basic mountain pose
• Inhale deeply, moving your arms forward and overhead, palms facing inwards and on exhalation, squat as if you’re sitting on an imaginary chair, keeping your heels firmly grounded.
• Try keeping your thighs as parallel to the ground as possible, but you should be able to see your toes, so your knees should be bent just slightly forward of the ankles.
• Draw in the navel which should help support the spine and aid in dispersing the inner power you have tapped into. Tuck your tailbone in and gaze upwards slightly but do not strain the neck and jaw.
• As much as possible, keep the spine, head and raised arms in line. Make sure the arms are at the same level as the ears.
• Hold the position for four to eight slow and steady breaths. And on exiting the pose, inhale as you straighten the legs and exhale when returning the arms to the sides as in Tadasana. It’s important to remember to breathe through this asana and find your balance. Repeat.

Variations – to make them easier or more challenging can include keeping the feet at shoulder width to start with, optionally using a block between the thighs and squeeze to engage the abductors, keeping the arms perpendicular to the floor, performing the pose on tiptoes, keeping the chin level, etc.

Cautions – Avoid lower back pain by maintaining the natural lumbar curve of the back, avoid straining the shoulders and neck as this can cause sprains or dizziness.

But performed both traditionally and unconventionally, practicing Utkatasana as part of your daily yoga will prove extremely beneficial as over time this asana will strengthen the core and pelvis, which will enable you to hold the sitting position for longer and longer.

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to theColors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

*Photo credits: Photo by tarnalberry, myyogaonline on flickr

The Ever Popular Adho Mukha Svanasana Or Downward Facing Dog

Probably one of the first Yoga Asana or pose you learn and something you’ll keep doing through your years or yoga is the Adho Mukha Svanasana, also known as the downward facing dog pose. There is almost never a bad time to do Adho Mukha Svanasana in terms of yoga asana sequencing or even at any time of the day to stretch all those muscles.

The downward facing dog works as a warm up pose, a transitional pose, a resting pose and also a good warm down after both forward bends and back bends. It’s also a key pose in the Sun Salutation yoga sequence also called Surya Namaskar.

Benefits
As common or easy as this pose may seem, its benefits are numerable-
It increases the strength and flexibility of the shoulders and stretches the hamstrings, calf muscles (gastrocnemius and the soleus) and Achilles tendons and acts as an overall body stretch and strengthening pose. The posture is known to relieve the symptoms of menopause, improve digestion, relieve headaches, insomnia, back pain and fatigue. It’s even known to help prevent osteoporosis.

How to  do Adho Mukha Svanasana (Downward Facing Dog)

• From a position of all fours with your wrists under your shoulders and knees in line with your hips. Curl your toes under and lift your backside towards the ceiling.
• Elongate the spine and straighten the knees, spreading the fingers evenly and pushing down from your forearms.
• Let your head hand and try lowering your shoulder blades and broaden the collarbone. Look at your stomach.
• Pay attention to stretching the thighs and arms but using the abdominal muscles to keep the weight off them look towards your feet making this a resting pose.
• Try lowering your heels to the floor as much as you can.

Tips and Corrections to Perfect the Pose
If you feel pressure on the outer edge of your hands while in Adho Mukha Svanasana, lift you pinky fingers so the force is duly exerted through the index finger. If your wrists hurt, try to create space between the wrists and the arms.To do this, push your fingers into your yoga mat that should lift the pressure off the palms. Lastly, if your heels have a tendency to roll inward, rotating your legs, you have to pay close attention and look to your feet before entering into the final pose. This should help correct the alignment.

To Deepen The Pose and increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Then draw your inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.

Variations
As a variation to the traditional pose and a little extra challenge, inhale and raise your right leg parallel in-line with your torso and hold for 30 seconds, keeping the hips level and pressing through the heel. Release with an exhalation and repeat on the left for the same length of time-

Another variation is the wide-legged adho mukha svanasana, with the legs spread wide apart-

Adho mukha svanasana with pincha mayurasana arms, where you’re on your fore-arms and heels lifted-

And Parivrtta adho mukha svanasana, where you twist your body and with your left hand, hold your right ankle and repeat on the other side-

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

*Photo Credits: photos by BeckyKP, whatnot, tarnalberry, Kelly Loves Whales on flickr

Extreme Yoga Poses- 2

With the hit of our last Extreme Yoga Poses post, we decided to bring you some more advanced yoga poses that look a little extreme yet make yoga so damn cool-

Photo by Sami Taipale on flickr

photo by milopeng on flickr

photo by domananda on flickr

photo by domananda on flickr

photo by Ron Sombilon Gallery on flickr

photo by Ron Sombilon Gallery on flickr

Photo by Sami Taipale on flickr

photo by milopeng on flickr

photo by lululemon athletica on flickr

photo by Ron Sombilon Gallery on flickr

CLICK HERE for more Extreme Yoga Pictures

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Extreme Yoga Poses

While Yoga isn’t just about twisting one’s body into an intricate pretzel or doing headstands or balancing acts, it is certainly a part of the practice of Yoga. You may just start off with simple yoga asanas (yoga poses) like the downward facing dog and simple back bends, but with regular practice your flexibility, balance and strength improves drastically allowing you explore and try some harder postures.

Here’s a look at some advanced yoga poses that look a little extreme yet make yoga so damn cool-

photo by milopeng on flickr

photo by Ron Sombilon Gallery on flickr

photo by domananda on flickr

photo by Sami Taipale on flickr

photo by Ron Sombilon Gallery on flickr

photo by milopeng on flickr

photo by milopeng on flickr

photo by domananda on flickr

photo by Kelly Loves Whales on flickr

photo by milopeng on flickr

photo by Pedro Moura Pinheiro on flickr

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

7 Yoga Asanas to Stimulate Each Of The 7 Chakras

In our last post we saw how Yoga can be a means of energizing or stimulating our 7 main chakras or energy centers in our body to keep them balanced and functioning well. Here’s a closer look at 7 Yoga Poses for each of the 7 chakras to energize them –

1. Muladhara (Root Chakra)
Setu Bandha Sarvangasana (Bridge Pose)

This chakra located at the base of the spine is the force that keeps us connected to this Earth and is the base of our existence. It is associated with the feeling of groundedness. The backbend asana called the Setu Bandha Sarvangasana or Bridge pose which requires your feet to be firmly grounded while the spine raised, opens up and focuses energy to this root chakra.

• Lying flat on your back, hands palm down by your sides, bend your knees and bring your feet close to your bottom making sure your feet are parallel on the yoga mat.
• Pressing your feet firmly against the ground, lift your hips up towards the ceiling.
• Interlace your fingers under you, straighten your arms and press them down on the to mat to raise your back and chest higher.
• Roll your shoulders and draw your chest towards your chin.
• Stay and breath
• Release the pose, by releasing your hands back into the palm down position beside you, then bringing the your upper, middle then lower back and hips down. Knees are still bent
• Allow your knees to touch and rest

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2. Svadisthana (Sacral Chakra)
Bhujangasana (Cobra Pose)

The second chakra known as the sacral chakra is your sensing power station, connecting you to your feeling sensitivities or your inner child. It is situated in lower abdomen and womb area. Bhujangasana or the cobra pose emphasis that region and helps open up this second chakra.

• Lie flat on your stomach, palms face down on either sides just under your shoulders, elbows touching your body.
• Without using your hands for support, start lifting – forehead, nose, chin, shoulders and chest up as much as you can using your back muscles.
• Once you reach a point where you can’t go up higher, press your palms down on the floor and using your arm support slide your chest forward and higher. Your elbows should be touching your sides and not away from your body.
• Make sure the pelvic bone and your legs are not raised but firmly touching the ground
• Roll your shoulders back, opening the chest further, look upwards without cranking your neck and breathe
• To release the pose, using your arms support lower your body back down, face down and rest with your hands besides your shoulders.

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3. Manipura (Solar Plexus Chakra)
Dhanurasana (Bow Pose)

The Manipura chakra located in the area of the navel is associated with Will and Power. Dhanurasana or the bow pose is a great way of energizing this chakra as it works the region of the body where the pancreas, adrenal gland and digestive system is located.

• Lie flat on your stomach, arms stretched out by your sides.
• Reaching your arms back, take a hole of your ankles and breathe  normally.
• On an inhalation, lift your legs up from the thighs and your torso will raise too. Try not using your arms to pull you legs.
• Lift your torso higher, opening up your chest and breathe deeply while holding the pose.
• To release- lower your thighs until they are touching the floor and let go of your ankle to rest.

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4. Anahata (Heart Chakra)
Ustrasana (Camel Pose)

The heart chakra is the power house of the human energy system and the center of love and healing. It is also your link between body and spirit. The Camel pose or Ustrasana, raises your chest towards the sun and is excellent for opening this chakra.

• Start from a kneeling position
• Extend your arms behind you and as you open up your chest looking up and then backwards
• One at a time, take a hold of your heels while keeping your hips pushed forward so they are inline with your knees.
• Let you head fall back and open your throat, your chest towards the sky and breathe.
• To release, bring your head up and let go of your heels one by one coming forward until you are back in a kneeling position.
• Rest in vajrasana sitting on your heels.

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5. Visuddha (Throat Chakra)
Matsyasana (Fish Pose)

The Blue throat chakra is the center of our communication and rules the neck region including the thyroid, throat, trachea, neck vertebrae and mouth. It is also associated with the shoulders, arms, and hands, there fore Matsyasana or the fish pose is a good posture to open up and call attention to the neck and throat region.

• Lie on your back arms by your sides and slowly come up onto your elbows.
• Positioning your arms under your back as close together as possible, palms pressing down on the floor near or even under your buttock, with your weight on your elbows, lower your body back
  while puffing your chest.
• Looking backwards drop the crown of your head onto the floor and open up your throat.
• Hold and breathe, pressing your forearms and elbows to raise and open your chest up further.
• To release, push up on your forearms and elbows to raise your head off the floor. Then gently lower your body and head to a sleeping position.

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6. Ajna (Third Eye/Brow Chakra)
Seated Yoga Mudra

The third-eye chakra located in our forehead, between the eyes is the key to our wisdom, learning and putting things in perspective. This seated mudra helps open up the tird eye and stimulates the brow chakra.

• Start in Vajrasana (sitting on your heels) back straight.
• take your hands behind you and interlace your fingers pulling your arms down and your chest up to straighten your spine further. Roll back and squeeze your shoulder blades together, opening up your chest.
• Now bend forward from your hips keeping your bottom firmly seated your arms still locked behind you. Allow your back to round over your knees and put your forehead (third eye) to the ground.
• Slowly raise your arms up behind you so your hands are reaching towards the ceiling, shoulders still rolled back and arms straight.
• Hold this position and breathe
• To release, lower your arms back down to your behind and slowly raise your body back to the seated position.

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7. Sahasrara (Crown Chakra)
Continued from Seated Yoga Mudra (6th Chakra Pose)

The Crown Chakra is our connection to our spiritual nature and rules the entire connects to the central nervous system. Meditation in full or half lotus or even the headstand pose called Salamba Sirsasana helps stimulate the crown chakra. However from the seated mudra pose explained in the 6th chakra you may continue the following steps that focus on the 7th chakra – the crown chakra.

• Before releasing the your arms down from the last pose, from the same postion lift your buttocks up off your heels to come onto your knees.
• Roll your head from the forehead to come on the crown of your head, continue to keep your arms overhead and stretched.
• Focus on the crown of your head as you hold the pose and breathe.
• To release, come back to you forehead and lower your bottom back to your heels in a seated position and release in the same way explained in the 6th chakra posture.

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*Photo Credits: Photos by tarnalberry and Kelly Loves Whales on flickr

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3 Yoga Poses for Better Digestion

A Step by Step Guide to Yoga Asanas that Improve Digestion

One of the many health benefits of Yoga is that it can aid digestion and relieve you from problems like acidity, heavy stomach, acid refluxes, gas, stomach pain and constipation that stem from digestion. Certain yoga asanas (poses) and pranayama techniques can help stimulate the stomach, pancreas and the intestines which in turn increases gastrointestinal circulation, food absorption and mucous production. They can also reduce gas and acid in the stomach as well as help with constipation. The key to improving your digestion with yoga is to practice it on an empty stomach, preferably in the morning and to start with Pranayama followed by some Asanas.

Kapālabhāti Pranayama (Cleansing Breath)
Known as the cleansing breath, this exercise emphasis on exhalation and leaves inhalation up to the natural reflex. It uses only abdominal breathing, that is breathing into the diaphragm. (*This exercises should be approached with caution for people with Blood Pressure as if it is done incorrectly one may feel lightheaded )

• Sitting upright in Vajrasana, place hands on your thighs.
• Gently exhale all of the air from the lungs then take a regular inhalation.
• Exhale through the nose, mouth closed with force rapidly in a short burst (like a sneeze) so your stomach squeezes in.
• Repeat twenty times, keeping a steady rhythm paying attention and emphasizing on the exhalation each time. Let the inhalation happen automatically. You should use your stomach muscles to exhale completely.
• Perform 8 to 12 Kapalabhati inhalations and exhalations for starters. This is one round. Slowly build up the Kapalabhati breaths taken in each round with practice to 30 times or 1 minute and then to 5 mins minutes.
• Repeat for 3 rounds.

Bhujang Asana (Cobra pose)

• Lie on the floor, stomach down and legs together.
• Place your hands palm down under your shoulders with your fingers spread and elbows close to your body. Face down touching your forehead to the ground.
• Slide your chest forward and up starting with your forehead, chin then chest, using the muscles in your back and try not moving or applying pressure on your arms or hands rising as much as you can off the floor. Your hipbone, pubic bone and legs must be pressed into the floor at all times.
• Once you reach that point, press down on your palms to lift your middle torso off the floor. Roll your shoulders back. Your elbows may be bent to prevent lifting your hips off the floor.
• Hold the poses and breathe deeply 5-10 times.
• Release the poses by slowly bending your elbows and lowering your torso back down to the floor and end with your forehead on the ground.
• Release your arms down palms faced down beside your head, turn your head to one side and rest.
• Repeat

Marichyasana Variation (Bent Elbow Spinal Twist)

• Sitting firmly on the floor with your legs extended out in front of you.
• Bend your right knee, keeping your foot beside your left knee.
• Make sure you are sitting upright with your spine elongated, do not round  your back.
• Lift your left hand straight up, bend your elbow and place it on the outside of your bent right knee with your palm facing away from you. Your right hand on the floor beside you maintaining the upright posture.
• Release your left hand down to touch your left extended leg, keeping elbow to knee at all times.
• Twist your torso to the right to look behind you.
• Hold the pose and breathe 3-10 times trying to elongate the spine more with each inhale and the twist deeper on the exhales.
• To release turn forward and straighten your bent leg.
• Repeat on the other side.

Dhanurasana (Bow Pose)

• Lie on the floor face down, stomach to the floor. Stretch your arms back beside your thighs, palm down.
• Bend your knees and reaching behind take hold of your ankles with your hands. Breathe deeply.
• On inhale draw your legs up using your thigh muscles and your torso off the ground simultaneously. Try lifting your legs higher up.
• Open up your chest and breathe.
• Bring your thighs to rest on the floor  and release your legs, extending them to relax.
• Repeat.

*Photo Credits: photos by PitsLamp photography and tarnalberry on flickr

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Prenatal Yoga Poses to Ease Your Pregnancy and Help Childbirth

Yoga Poses For A Mommy-To-Be

We’ve seen in our previous posts “The Health Benefits of Yoga” and “Yoga for Kids” how Yoga can be beneficial for people of all ages and going through different aspects of life. Similarly, yoga is great for expectant mothers to ease any pregnancy discomforts like lower back ache, improves circulation and helps women to keep limber and work those muscles that are otherwise hard to exercise when pregnant. The breathing exercises in yoga also come in handy when faced with the physical demands of labor and help stay calm during the process.

It is however, important to discuss with your yoga teacher your pregnancy so they can better guide you about the type of yoga best practiced by you.  Usually in the first trimester  low impact forms of exercise and poses are taught to you, not causing any strain to the abdomen region. Women who experience morning sickness in this trimester may be advised to just take it easy and skip out any yoga till the sickness passes, which is usually by the second trimester. The second trimester is the best time to start prenatal yoga as your belly would have just begun to grow, but not big enough to hamper your ability to move freely. It will also make you more physically comfortable in the months to come when the belly grows. In the third trimester, you may not be as flexible as you’d like and movement becomes a lot more cumbersome, but a good time for some easy hip opening poses that will assist when the birthing time comes.

Here are some easy prenatal yoga poses for even beginners to practice in their second and thrid trimesters  (with the guidance of a yoga practitioner)-

Virabhadrasana (Warrior II Pose)

• Starting with your legs wides apart arms stretched out, turn your right foot to the right, keeping your hips and arm facing straight ahead.
• Start bending the right knee till your thigh is parallel to the floor.
• Keeping the shoulders directly inline with the hips, look over your right hand, reaching out with the fingertips of both hands.
• Repeat on the left side.

Utthita Trikonasana (Extended Triangle Pose)

• From the Warrior II position, streghten out the bent knee.
• Stretch  your right hand and reach down onto your shin, ankle or use a block if it’s more comfortable, placing it outside the right foot.
• Keep the knees straight, thighs pulled up reach up towards the ceiling with your left hand making sure both shoulders are in line with each other.
• Open up your chest as you look towards your extended hand.
• Repeat on the other side.

Ardha Chandrasana (Half Moon Pose)

• From the trainagle pose (trikonasana), bend the right knee and bring the left leg closer.
• Then straightening your right knee again bring up your left leg straight by pushing it off the floor.
• The left leg should be parallel to the ground and the hips facing forward.
• Open up your chest and look up towards your left hand.
• Repeat on the other side.

Other good poses during pregnancy include Vrksasana (Tree pose). adho mukha svanasana (Downward-Facing Dog), Cat – Cow Stretch and baddha konasana (Cobbler’s or Tailor’s pose).

*Photo Credits: photos by lululemon athletica, massdistraction, YoGeek Mami, tarnalberry on flickr

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Surya Namaskar: The 12 Step Sun Salutation Yoga Sequence

A Well Rounded Yoga Exercise Sequence

Surya Namaskar or the Sun Salutation is a 12 step sequence of Hatha Yoga Asanas often performed as a warm up exercise before a Yoga session. Each of the 12 poses performed in a rhythmic sequence brings a different vertebral movement to the spinal column. The positions are tuned to the inhalation or exhalation of each breath and improves circulation, stretches the body making it limber and also strengthens it. A full round of Surya namaskara consists of two sets of the twelve poses starting alternating with starting the starting leg through the series. In some sessions, 12 Surya Namaskaras are performed at one practice. However, if you’re new to Yoga and just starting the practice for the first time, it is generally started with 3 to 6 Namaskaras per day and gradually increased to 12 Namaskaras.

Here’s a Step by Step on How to do Surya Namaskar: all you need is a Yoga Mat and you are good to go:

Step 1: Pranamasana (prayer pose)- Stand erect with your chest out, feet together, knees pulled up and thighs tight like in Tadasana. Bring your hands forward, in front of your chest as if in prayer, elbows straight and not drooping.

Step 2: Hasta Uttanasana (raised arms pose)- On inhale, stretch your arms up over your head, palms still together. Then arching back as far as you can go, stretch with your arms apart for next pose.

Step 3: Uttanasana (standing forward bend pose)- While exhaling, swing down from the hips keeping your upper body and torso straight.Without bending the knees place your hands on either sides of your feet flat on the mat, head as close to your knees as possible.

Step 4: Aekpaadprasarnaasana (equestrian pose)- Inhale bring the right foot to the back of the mat on the toes like a lunge. Using your finger tips for support and the left leg at a right angle start bending the extended leg at the knee towards the floor and look up.

Step 5: Dandasana (plank pose) - Retain your breath and extend your left leg back on your toes side by side your right without moving the position of your hands and leg at all. Palms flat on the mat, keep your spine straight and elbows locked. Do not let your head or hips drop. It should look like you are about to do a push up.

Step 6: Ashtanga Namaskara (Salute with 8 limbs pose)- Exhale, bending your elbows towards your body and going down as low as you can at the shoulders while keeping the rest of your body perfectly stiff exactly like a push up. Once down near the floor, bend and drop your knees, chest and forehead to the ground lightly touching in that order. Your hips and pelvic should still be raised. Eight points should be touching the floor in this step- forehead, chest, and two palms, both knees and both feet.

Step 7: Bhujangasana (cobra pose)- Inhale, while swinging your body forwards, straightening your arms, stretching your shoulders upwards and lowering your hips down to the ground. Lift your chest upward and arch your back and look up towards the ceiling.

Step 8: Adho Mukha Svanasana (downward facing dog pose)- Exhale and without moving your hands and feet, tuck your toes and raise your hips and backside up. Elongate the spine and straighten the knees, spreading the fingers evenly push down from your forearms and try to put your heels down to the ground pushing back the thighs. Let your head hang and try lowering your shoulder blades to broaden the collarbone.

Step 9: Aekpaadprasarnaasana (equestrian pose) - Lunge forward while inhaling and bring your right leg in between your hands repeating the position in Step: 4

Step 10: Uttanasana (standing forward bend pose)- On exhale, bring the left foot forward next to the right and forward bend into Uttanasana (Step:3).

Step 11: Hasta Uttanasana (raised arms pose)- Straighten the back and raise your arms above your head, palms joined and repeat Step:2

Step 12: Pranamasana (prayer pose)- Lower your hands in down to your chest as in Step:1.

* Photo credits: Photos by Joseph RENGER on Wikimedia commons & tarnalberry on flickr

For  special Yoga Apparel, comfort clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

5 Yoga Asanas (Poses) For a Toned Stomach

Yoga for your Abs

Most people will tell you their problem areas when it comes to fat is their stomach or abs. If asked about the one area they wished to improve their body, they would like nothing more than to have a flat tummy or better still abs of steel (aka a six pack). Exercises targeted at toning and building abdominal muscles, usually take a long time to show results and require you to perform the same move repeatedly to achieve that lean middle. Abs exercises like abdominal crunches or sit-ups may strengthen the front of your abs, but they do little for the rest of your body. In fact, they can actually lead to a flattening of the lumbar curve, creating a weakened spinal structure. The cost of being a six-pack junkie can be quite high considering your flexibility and freedom of movement is in jeopardy with the wrong exercises.

Instead of obsessing about fat on our tummies and aiming for rock hard bellies, we’d do better to focus on strengthening our torso which is key support to our lumbar spine. Considered it’s the core of our body support, the abdominal muscles assist breathing. They also hold and protect the organs of digestion in our body and are crucial for body alignment. Through Yoga Poses and breathing exercises you can develop the perfect balance of abdominal strength, get a toned stomach over time and best of all will help find your center, which improves balance.

Here are 5 Yoga poses to Strengthen and Tone (but not tense) your Abs:

Navasana (Boat Pose)

• Start from a seated position with your legs together stretched out straight in front of you, knees pulled up, thighs tight and toes pointed up towards the ceiling .
• Keeping your your feet together slowly bring your legs straight up to a 45 degree angle while inhaling without bending your knees.
• Without letting the spine collapse, but leaning back naturally as your legs are raised, your body should take a “V” shape.
• Raise your arms stretched out in front of you till shoulder level.
• Balance the entire weight of your body the sit bones. Hold the pose for a count of 8 and then slowly release your arms and legs down while exhaling.
• Beginner Tip: For a half boat pose bend your knees with the calves parallel the the floor.

Trikonasna (Triangle Pose)

• Start with your legs 4 feet apart. Heel and toes inline. Both arms raised to shoulder level, palms facing down.
• Now tun your right foot to the right, keeping your hips facing straight (put your hands on your hips and straighten them if needed).  Make sure your knees are pulled up straight and thighs are tight to deepen your hip crease.
• Palm upwards, raise your right hand above your head touching your ear while keeping your left hand in line with your shoulder and start stretching down with your right hand towards your right foot, while exhaling.
• Reach down to your shin, ankle or onto the floor inside or outside the right foot, whichever is comfortable for you.
• Ensure your shoulders are in line with each other, as you open your chest and look up toward your left hand fingertips.
• Repeat on the left side.
• Beginner Tip: If you cannot reach the floor without bending the knees, use a yoga block on the floor to rest your hand.

Ustrasana (Camel Pose)

• Start by sitting on your heels with your knees close together and your calves parallel with each other.
• Come up onto your knees. Use a blanket under your knees for padding if you would like.
• Keeping your hands on your hips start looking up all the while stretching your torso and leaning back, opening your chest.
• Slowly release your hands one hand at a time and grasp your heels.
• Pull your hips forward, arching your back so that they are inline with your knees and not falling behind.
• Drop your head backward, opening your throat. You should feel your chest and abdomen muscles stretching and keep the weight on your arms.
• Beginner Tip: use blocks on either side of your heels if you can’t reach.

Bitilasana – Marjaryasana (Cat – Cow Stretch)

• Start on all fours, with your spine straight keeping the neck, shoulders and hips in line.
• While inhaling, curl your toes under the heels and starting from your tailbone to the neck gradually drop your belly and look up towards the ceiling. This is known as Bitilasana or Cat pose
• Hold the pose for 5 seconds.
• On the exhale, release your the tops of your feet to the floor. Drop your head and round the spine.
• Look at your navel and hold for 5 second. This is Marjaryasana or the cow pose.
• Repeat the Cat – Cow Stretch on each inhale and exhale for 5-10 breaths and then return to neutral straight spine position.
• These poses performed in succession at the start of a yoga session  like a rhythmic sequence increases spinal flexibility and abdominal strength.

Adho Mukha Svanasana (Downward Facing Dog)- Plank Pose

• From a position of all fours with your wrists under your shoulders and knees in line with your hips. Curl your toes under and lift your backside towards the ceiling.
• Elongate the spine and straighten the knees, spreading the fingers evenly and pushing down from your forearms.
• Let your head hand and try lowering your shoulder blades and broaden the collarbone.
• Pay attention to stretching the thighs and arms but using the abdominal muscles to keep the weight off them look towards your feet making this a resting pose.
• Try lowering your heels to the floor as much as you can.
• From the downward facing dog, lower your torso until your shoulders are inline with your wrists and your body is in a straight line.
• Lift your head in line with the spine and without letting the chest sink push back with the heels. The weight of your body comes on your arms. This is the Plank pose
• Move back and forth between the downward facing dog and plank pose without changing the distance between your feet and hands to strengthen the spine and abdominal muscles.

*Photo Credits: photos by D Sharon Pruitt (Pink Sherbet Photography), myyogaonline, apolaine, tarnalberry on flickr

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