Breathe out and repeat the movement to the other side. You can do this for as many times as you feel necessary. A good number of times to start with is six.

After this exercise, lower your chin to your chest as you exhale. Inhale and lift your head up. Do this about three times. Then exhale and tilt your head back. Be careful not to strain your neck here. Go only as far as is comfortable. After another three of these, return your head to the upright position. Now you are ready to give your shoulders a stretch.

Rotate your shoulders gently in a backwards motion. Describe a small circle with your shoulders. About five rotations should be enough. Now rotate them forward for another five times.

The neck and shoulder exercises are good for relieving tension that accumulates while sitting in one position (at a computer for example) for an extended period of time. So if you are at work take some time during the day to do the exercises. You’ll be surprised at how much better you feel.

The tadasana is a good posture to start any yogic exercise session. It is also the beginning posture for all standing exercises.

Stand with your feet a few inches apart, your hands by your sides and look in front of you. Inhale and exhale deeply. Be aware of your entire body.

Move your awareness from your feet to your ankles, knees and legs. Feel that they are straight and strong. Tuck your buttocks in so that your spine is completely straight. Your stomach should not bulge out or curve in, but be straight along with your spine. Concentrate on this area for a while.

Move your consciousness upwards. Relax your shoulders. Role them back and down until they are completely relaxed and straight. Let your hands hang by your sides, palms facing in. Stretch your neck up and point the crown of your head to the ceiling. Imagine that there is a string attached from the crown of your head to the ceiling. Keep facing straight forward.

You are now in the tadasana position. Breathe deeply for some time. Feel how you exhale the tensions of the day, while you inhale renewed strength and energy. Be aware of every muscle in your body. This exercise helps to focus on your body and its needs.

Kundalini Yoga is one of the spiritual types of yoga that goes beyond the physical performance of asanas. With its emphasis on breathing, meditation and chanting – Kundalini Yoga creates a conscious connection with the Divine by removing all the obstacles and fluctuations of the mind. It raises the energy of our inner self to a higher frequency and opens our awareness to realize the ultimate peace. Kundalini lies at the base of the spine and is represented as a coiled serpent. As the Kundalini energy is awakened, it moves up from the base of the spine from Muladhara Chakra to the Sahasrara Chakra located at the top of the head.

The untapped energy or Prana within a human being can be awoken by awakening each of the seven chakras (Muladhara Chakra, Svadhishthana Chakra, Manipuraka Chakra, Anahata Chakra, Visuddha Chakra, Ajna Chakra and Sahasrara Chakra) through postures, movement, specialized breathing, hand gestures, body locks, chanting and sound. Full enlightenment of an individual is attained when the Kundalini energy reaches the Crown Chakra (Sahasrara Chakra). Kundalini Yoga strengthens and tones the nerves, glands and organs of the body and finally draws the mind and senses to an inward experience of deeper state of consciousness. Kundalini Yoga helps an individual to attain a feeling of bliss and awakens his dormant spiritual force.

As you are on the floor in the resting position after the dog stretch, bring your hands closer to your head and rest your elbows on the floor with your forearms and hands flat. Breathe consciously from your diaphragm. Feel yourself breathing stale air out and fresh, clean air in.

After a few breaths, lift your torso from your thighs and sit up with a straight spine. Your buttocks are still on your heels. Keep your hands flat on the floor and your arms straight. Again breathe deeply from your diaphragm for a few breaths.

Now bend forward. Lift the buttocks from your heels and bend your elbows. Bend down and rest the crown of your head on the floor. Again breathe deeply, concentrating on stale air being replaced by fresh air. When you have finished, slowly return to the sitting position. Remain like this for a while and relax before moving on.

The rabbit position is a good lung exercise while being both relaxing and cleansing. The mind is occupied with concentrating on the breath, so you are relieved from everyday worry and stressful thoughts.

Yoga is best known for it’s rigorous, yet relaxing postures, called Asanas. Beginner Yoga is mostly a physical experience. As one progresses into a deeper understanding of the art, mental, spiritual and even ethical benefits are derived from study and practice.

Modern Yoga has many styles. Each has it’s own physical and mental focus. The techniques and teaching methods will differ from style to style. Hatha Yoga is the most popular style. Other common styles are Kundalini, Bikram, Ashtanga and Bharata.

Corpse:Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

Cat Stretch:Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

Wind Releasing Pose:Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

Sage Twist:Warning for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

Palm Tree:Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching parts if you need to.

Fish Pose:Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

Locust:Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

Bending Forward Posture:Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can’t reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

The basic strength of yoga lies in its stretching of muscles and joints and then holding it in position combined with scientific breathing technique. The targeted yoga exercises for low back pain works systematically on the lumbosacral region. Stretching joints and muscles to anatomical limits augments very well to compliment the natural physiological movements. This, coupled with the relaxing breathing techniques reduces strain on muscles and joints, occasionally helping repositioning of tendons and muscle fibers. For this reason, yoga for low back pain management is occupying the center, especially in the absence of effective treatment options.

Gomukhasana Yoga (Cow Face Pose )| Yog for Gomukhasana | Gomukhasana Pose

Placing both the feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana, resembling the face of a cow.Notice that the crossed legs look a little like the lips, and the bent-elbow arms, one up and one down, are the ears, which resembles the face of a cow.

Gomukhasana is a beautiful pose to keep us open to celebrate life. For many of us, we find ourselves sitting slouched over a desk, writing or using a computer, and driving hunched over the steering wheel in bucket seats. Others may have emotional challenges such as stress and grief. Over time these situations will encourage our chest and heart centers to close.

It may be helpful to come forward onto the hands and knees to align the knees. Then separate the feet and come back to sit between the feet.Sit in Dandasana, then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you’ll have to tug the right heel in closer to the left hip.

Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso.Fold right leg at the knee and place it on the ground by the side of the left buttock.Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. The two soles will remain out towards left and right side.

Place the palms on the knee one above the other and sit erect.Or place the right palm above the left sole and left palm above the right sole, so that it will resemble the shape of a cow`s ear. Gaze in front.Bend the left elbow, bringing the left hand down the center of the back.Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back.Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back.

Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time.Hold hands behind the back.Draw both elbows toward the center.

Benefits for Gomukhasana Yoga Pose:

1.Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest.

Halasana Yoga | Yoga for Halasana Pose | Pose for Halasana ( Plough Pose )

In the Plough Pose, you stretch the neck and the lower back muscles. At the same time you achieve a new structure in your back.Halasana, or Plow pose, is a yoga posture in which the practitioner lies on the floor, lifts the legs, and then places them behind the head.The name comes from the words hala and asana.something that easily happens in other positions. The Plough is also good for your digestion and it strengthens the kidneys, the liver and the gall bladder.

As much as possible, keep your torso perpendicular to the floor and your legs fully extended.Lie down with your back on a Yoga Mat.Your shoulders should lie on the edge and your head rests on the mat. Your legs are drawn in and still stand on the mat.Lift your hips off the floor and bring your legs up, over and beyond your head.

Or you can release your hands away from your back and stretch the arms out behind you on the floor, opposite the legs. Once you have moved as far as comfortable, press your chin into the pit of your throat.Place your hands on your back and support your back with elbows on the ground.Try touching the ground with your toes.Hold the pose for as long as you can, breathing normally.At this point, lift your back and move your legs further beyond your head.Straighten your spine and keep your back straight. Move your hands toward your back.

Try to place your elbows at shoulder width. If you cannot do this, put them at a somewhat wider distance from each other. Slowly unroll back to a lying position.Press your hands against the floor to support your body weight.The hips should be aligned over the shoulders.To come out, roll out of the pose slowly, one vertebra at a time, keeping the legs straight and feet together.

Hold for 30 seconds to 1 minute, and then inhale the feet back to center.Take 2 or 3 breaths, then exhale the feet to the right for the same length of time, come back to center and release Halasana. Exhale as you slowly reverse the position, rolling down your spine and then lowering straight legs. When you feel that you can lower your legs while keeping your spine straight and arms flat on the ground, attempt the plow without the chair.

Halasana Pose Benefits:

1.Therapeutic for backache, headache, infertility, insomnia, sinusitis

2.Stretches the shoulders and spine.

3.Reduces stress and fatigue

4.Helps relieve the symptoms of menopause

5.Stretches the shoulders and spine

7.Stimulates the abdominal organs and the thyroid gland

8.Calms the brain

Vajrasana (Diamond Pose) | Vajrasana Yoga | Yoga for Vajrasana | Thunderbolt Pose

In this asana first kneeling position is reached and then sat on the foreleg.Vajrasana means just like DIAMOND shape.One can sit comfortably for a prolonged period in this Asana. `Vajra` or the thunderbolt, the powerful weapon of Indra is the allegory behind this particular yoga asana. Vajrasana is also known as the Diamond Pose.The term Vajrasana is derived from two Sanskrit words Vajra means thunderbolt and Asana means pose.

The word Vajra can also translate as va means to move and ra means radiant.Therefore control of vajra nadi leads to sublimation and control of sensual energy. Vajrasana series asanas are most recommended in therapeutic yoga. There is hardly one person who has never been afflicted with sensual or digestive problems.

After certain age even waist pain is normal problem. The vajrasana series plays an important role in alleviating waist pain, spinal chord or shoulder pain.Your big toes should touch with heels apart, and the spine should be straight. Now place your hands palms down on your thighs and keep your head and eyes straight looking ahead.

This asana is also found to be good for Pranayama. The special fold of the legs forms one Bandha in Vajrasana. Consequently the blood circulation in the waist downward portions is controlled. For this reason Vajrasana is recommended after Shirshasana. Moreover, Vajrasana strengthens thigh and calf muscles.These are also quite effective during menstrual disorders and abortions like problems or even normal delivery. That is why these days various doctors recommend yoga for safe and normal delivery.

Vajrasana is one of the basic yoga postures that can be practiced by anyone, but those who are suffering from knee injuries or pain in the knee should not practice this asana. There is no time boundation for these asanas with only provision that you are on empty stomach and healthy. One can perform vajrasana even during menstruation. This relives one from pelvic strain, waist pain or burning sensation. During Vajrasana the vital energy flow is towards sahsradhara from muladhara which helps in meditation.

Do the Movement slowly and in a relaxed manner. Inhale and exhale slowly. While drawing the Abdominal region inwards and expanding the chest, focus the attention on these body parts.One should not put more than normal pressure on the back, arms, and the ankle joints while doing this asana. The person should lie completely on the back. In this position the shoulders should rest on the ground. Knees should remain together but beginners may keep their knees separately if they find it difficult to keep them together.

Vajrasana Benefits:

1.Testicles inflammation.

2.Those suffering from blood pressure will benefit from this asana.

3.Piles. Peptic ulcer.

4.Stomach disorders. It ensures digestion and prevents excess wind formation.

5.Menstrual disorders and pain.

6.It gives longevity and strengthens the spine.Digestion.

Hatha Yoga Postures:

Hatha Yoga is a system of yoga introduced by Yogi Swatmarama, a yogic sage in the 15th century in India. This particular system of yoga is the most popular one, and it is from which several other Styles of Yoga originated including Power Yoga, Bikram Yoga, Ashtanga Yoga, and Kundalini Yoga. The word “hatha” comes from the Sanskrit terms “ha” meaning “sun” and “tha” meaning “moon”.

Thus, Hatha Yoga is known as the branch of Yoga that unites pairs of opposites referring to the positive and negative currents in the system.The word “asana” is Sanskrit for “seat”, which refers not only to the physical position of the body but also to the position of the body in relation to divinity. They were originally meant for Meditation, as the postures can make you feel relaxed for a long period of time.

Hatha Yoga’s Relaxation Exercises will open the energy channels, which in turn allows spiritual energy to flow freely. Some Hatha yoga poses also massage
and tone your internal organs, helping to prevent diseases such as diabetes, arthritis, and hypertension.

Benefits of Hatha yoga:

1.The whole concept behind Hatha yoga is really pretty basic and some of those aerobic stretches you might see in the newspaper or at your health club are actually based on Hatha yoga stretches.

2.The final asana in most sessions is called the Shavasana or the Corpse, so named because one lies on one’s back, legs and arms spread comfortably, palms up, and imagines physical relaxation.

3.Different breathing techniques include abdominal breathing, alternate nostril breathing, and ujjayi breathing. Ujjayi breathing is sometimes called loud breathing.

4.They are also intended to purify and regulate the flow of energy through the body.

5.The difference is that Hatha yoga stretches are referred to as postures that are performed slowly and gently rather than energetically and repetitively.

6.Hatha yoga is an ideal practice for almost everyone, no matter what physical shape they’re in. Classes consist of many people with different fitness levels. Some students have neck and back problems, chronic headaches, shoulder or knee injuries.

7.Yoga is one of the best exercises for people with arthritis and heart disease. It is also highly recommened for pregnant women.

Yoga is a scientific discipline that’s been applied for thousands of yrs. They are consists of Ancient possibilities, notices and rules about the min
d and body association which is at present being proved by modern medicinal drug. Substantial exploration has been conducte
d to view the wellness profits of Yoga – from the Yoga Postures (Asanas), Yoga Breathing (Pranayama), and Meditation. The info on Yoga postures & profits are sorted into 3 categories -physiological, mental, biochemical issues.
Moreover, scientists have laid these consequences versus the profits of habitué physical exercise.

Physiologic profits of Yoga ::::

1.Stable autonomic nervous system balance
2.Heart rate falls
3.Rate of respiration falls
4.Blood Pressure falls (of special significance for hyporeactors)
5.Galvanic Skin Response (GSR) growths
6.EEG – alpha waves growth (theta, delta, and beta waves too gain during various stages of meditation)
7.EMG activeness falls
8.Cardiovascular efficiency gains
9Respiratory efficiency growths
10Gastrointestinal function normalizes
>Endocrine function normalizes
>Excretory functions better
>Musculoskeletal flexibleness and joint range of move growth
>Breath-holding time increases
>Joint range of motion growth
>Grip potency growths
>Eye-hand coordination betters
>Dexterity skills improve
>Response time betters
>Pose improves
>Strength and resiliency development
>Endurance increases
>Energy state increments
>Weight down normalizes
>Eternal rest improves
>Immunity increases
>Painfulness falls
>Steadiness betters
>Depth perception betters
>Balance betters
>Integrated functioning of organic structure parts betters

Mental profits of Yoga ::::

>Somatic and kinaesthetic consciousness gain
>Mood betters and subjective well-being growths
>Self-acceptance and self-actualization increase
>societal fitting growths
>Anxiousness and depressive disorder drop-off
>Hostility reductions
>Concentration betters
>Retention improves
>Attending improves
>Learning efficiency improves
>Mode improves
>Self-actualization step-up
>Societal skills growths
>Welfare increments
>Somatic and kinesthetic awareness increase
>Self-acceptance gain
>Care betters
>Concentration betters
>Memory improves
>Learning efficiency betters
>Symbolisation encoding improves
>Depth sensing meliorates

Biochemical profits of Yoga:::

>Glucose falls
>Na falls
>Total cholesterol drop-offs
>Triglycerides decrease
>High-density lipoprotein cholesterol growths
>Low-density lipoprotein cholesterol decreases
>Very low density lipoprotein cholesterol falls
>Cholesterol growths
>Catecholamines reduction
>ATPase increments
>Hematocrit growths
>Hemoglobin additions
>Lymphocyte count step-ups
>Total white blood cell count drop-offs
>Thyroxin increments
>Vitamin C gains
>Total blood serum protein growths
>Yoga wellness profits against Exercise Benefits

Yoga profits :::

>Parasympathetic nervous system commands
>Subcortical regions of brainpower rule
>Slowly active and static moves
>Normalisation of muscular tonus
>Low adventure of hurting muscular tissue* and ligaments
>Low caloric using up
>Attempt is minimised, relaxed
>Activating (breathing is natural or controlled)
>Equilibrised action of opposing muscle groups
>Noncompetitive, process-oriented
>Cognisance is inner (focus gets on breath and the infinite)
L>imitless theories for development in self-awareness

Exercising profits :::
>Sympathetic systema nervosum dominates
>Cortical area* of brainpower dominate
>Speedy forceful movements
>Expanded muscular tissue tensity
>A lot gamey risk of accidental injury
>Moderate to high caloric use
>Attempt is maximised
>Fatiguing (breathing is taxed)
>Unbalance action of opposing groupings
>Competitory, goal-oriented
>Cognisance is outer (focus is on achieving the toes, reaching the finishing line

and so on……………