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Basic Yoga Session - Yoga Exercise and Pose

Set your gym equipment aside. Yoga Exercise will only require you 30 minutes each day, a Yoga Mat or blanket, and a small exercise space.You might be surprised to learn that your body can actually do things you did not think possible. Take the wide range of Yoga Poses that can help an individual attain a high level of self-awareness, balance, and strength. The seven primary types of movements that your body can make through Yoga exercise are flexion, extension, hyperextension, abduction, adduction, rotation, and circumduction. You can do a combination of these movements to have a stronger, more flexible, and balanced body.

Yoga is one good way of relaxation. It can ease the tension building in your muscles and joints without experiencing fatigue and overexertion. The Yoga exercise is also believed to make a practitioner look younger. The basic yoga moves involved in the poses and exercises will provide inner peace and radiant health.

These are some of the things to keep in mind before indulging into Yoga Exercise:

  • Know your body limits.
  • If you want to enjoy the activity, don't push too hard. This could also avoid hurting yourself in the process.
  • It is advisable to start with a teacher so you will be guided on the yoga basic positions. If that is not possible, good books or videos on Yoga Exercise can help you get started.
  • Consult a health professional before starting to do the exercises, especially if you have certain medical conditions.
The Asanas or the Yoga Poses usually start in breathing slowly and deeply, concentrating your mind, and making yourself centered. Remember that your body movements and breathing must be coordinated until such time that they are one and the same. Your breathing will also be your guide on when to start or stop the Yoga Exercise. Coming into a pose, holding it, and coming out of it must be continuously done with gracefulness.

The Sequence of Yoga Asanas

Yoga Exercise - Corpse Pose (Savasana) Yoga Exercise - Corpse Pose (Savasana)
The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform. Learn more on how to do it with the help of this article.

Seated Poses - Easy Pose (Sukhasana) Easy Pose (Sukhasana)
This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.

Warm-Up Poses - Neck Exercises Neck Exercises
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. Learn some Neck Exercises in this section.

Warm-Up Poses - Shoulder Lifts Shoulder Lifts
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. This section covers the steps on how to practice Shoulder Lifts.

Warm-Up Poses - Eye Training Eye Training
Like any other muscles, the eye muscles also need exercise to be healthy and strong. By moving the eyes in every direction, without turning your head at all, these Five Yoga Eye Exercises will strengthen the eye muscles, help prevent eyestrain, and improve eyesight.

Standing Poses - Sun Salutation (Surya Namaskar) Sun Salutation (Surya Namaskar)
The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole body in preparation for the Yoga Asanas. It is a graceful sequence of twelve Yoga positions performed as one continuous exercise. Learn how to practice Sun Salutation in this section.

Supine Poses - Double Leg Raise Double Leg Raises
A Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This section covers the steps and guidelines on how to do this pose properly.

Inverted Postures and Balance Poses - Headstand (Sirshasana) Headstand (Sirshasana)
Headstand is one of the basic postures in the world of Yoga and is considered as the king of Asanas because of its numerous effects on the entire body. Many Yogis believe that practicing the Headstand can help in treating illnesses.

Inverted Postures and Balance Poses - Shoulder Stand (Sarvangasana) Shoulder Stand (Sarvangasana)
In the Shoulder Stand, your body is resting on your shoulders. This Yoga Pose improves circulation, strengthens the abdominal area, and stimulates the thyroid gland. In this section, learn how the Shoulder Stand is performed.

Inverted Postures and Balance Poses - Plough Pose (Halasana) Plough Pose (Halasana)
The Plough Pose stretches your spine, thus, improving spinal flexibility. It benefits the thyroid gland and abdomen, eases tension in the shoulders and back, and reduces stress. Learn how to practice the Plough Pose in this section.

Backbends - Bridge Pose (Setu Bandhasana) Bridge Pose (Setu Bandhasana)
This Yoga Pose strengthens the spine and helps in building core and lower body strength. In this section, know how to perform the Bridge Pose. Keep in mind, though, that this pose should not be done by people who are suffering from serious back or knee injury.

Backbends - Bow Pose (Dhanurasana) Bow Pose (Dhanurasana)
The Bow Pose resembles an archer's bow. It strengthens the muscles in the back area, improves posture, and helps in dealing with several gastrointestinal problems. Take note that this Yoga Pose is not for people who are suffering from serious neck or back injury.

Backbends - Locust Pose (Salabhasana) Locust Pose (Salabhasana)
If the Cobra Pose works mainly on the upper back, the Locust Pose targets the lower part. This posture also strengthens the abdominal area, arms, and legs. Another thing that makes it different from many poses is that it entails rapid movement. Check out how it is done in this section.

Backbends - Fish Pose (Matsyasana) Fish Pose (Matsyasana)
Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in order to balance the stretch.

Seated Poses - Seated Forward Bend (Paschimothanasana) Seated Forward Bend (Paschimothanasana)
Relax your body and mind, stretch your hamstrings, shoulders, and spine, relieve stress, and improve your posture and concentration by practicing the Seated Forward Bend. Learn how to do this properly and achieve maximum results.

Backbends - Cobra Pose (Bhujangasana) Cobra Pose (Bhujangasana)
This Yoga Pose improves spinal flexibility and strengthens the muscles in the arms and back. In addition, it is effective in relieving menstrual irregularities and constipation. Learn how to perform the Cobra Pose in this section.

Twist Yoga Poses - Half Spinal Twist (Ardha Matsyendrasana) Half Spinal Twist (Ardha Matsyendrasana)
If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor. In this section, learn how to perform the Half Spinal Twist.

Inverted Postures and Balance Poses - Crane Pose (Bakasana) Crane Pose (Bakasana)
Develop your sense of balance, coordination and concentration and strengthen your arms, hands, shoulders, and abdominal muscles by doing a Crane Pose. This Asana also gives an active stretching to the back. In this section, learn how to do this pose.

Standing Poses - Hands to Feet (Pada Hastasana) Hands to Feet (Pada Hastasana)
The Hands to Feet Pose or Pada Hastasana gives many of the same benefits as the Forward Bend - trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings. Learn how to do the Hands to Feet Pose in this section.

Standing Poses - Triangle Pose (Trikonasana) Triangle Pose (Trikonasana)
In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequently found in the yantras and mandalas used for meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures in our basic session.

Yoga Exercise - Final Corpse Yoga Exercise - Final Corpse
For you to appreciate the benefits of relaxation, you should first be familiar on how it is to be tense. This is what happens when you do the Final Corpse. Everything related to that position including suggestions on how to do it is discussed in further detail in this article.

You will see at the end of the Yoga Session that the forward bends, Backbends, Twist Poses, Standing Poses, Inverted Postures, as well as Meditation Exercises are not that hard as you might have imagined. You just need to properly execute these Yoga Poses and Exercises to achieve the full potential of your body - may it be physical, mental, or spiritual.

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Article Comments
Saturday 19th March 2005 at 9:32:56 AM  

hay what hapen if when i'm doing my yoga session i don't do some asanas (cause i can't), i'm a little fat and i can't do some postures please answer me at
Thank you so much

Friday 31st July 2009 at 7:53:15 AM  

Pls i''m 22yrs old and 5"5 -it''s really disgracin me cos i can''t mingle with my friends and cos d fact that they''re all taller than me .pls. Can anybody tell me d type of yoga that feets me ,thanks

Saturday 19th September 2009 at 1:27:28 AM  

The sequence of yoga asanas are so helpful. Thanks!

Wednesday 25th November 2009 at 7:37:41 AM  

these really helped me, and we all had a laugh doing them. good job :D

Friday 11th December 2009 at 7:37:38 AM  

Hi, Please help me with the best yoga practice that i can do to reduce my tummy. I Had my third boy, he is now 6 months and i hate myself when i look at myself in the mirror. I really need to flatten it. Please help.

Muhabat Khan
Wednesday 28th April 2010 at 2:21:05 AM  

hy man plzzzzzzzzzzzzzzzzzzzz help me.i m 23years girl havng 2 much wait of 100kg due 2 harmonal height is 5.3".

sandy welsh
Monday 14th June 2010 at 11:16:33 PM  

i nearly wet myself half the time never had to change my knickers so much

Friday 16th July 2010 at 11:08:03 PM  

i am very interested to do yoga.but i don''t know types of yoga''s.This site will give good idea of yoga''s.Thank you.

Saturday 11th September 2010 at 3:23:53 PM  

A very good sequence is made for freshers who can learn with the help of photos. I liked the way you have shown the sequence of exercise of yoga. mostly descriptions are given but not with photos so your idea to introduce or technique of information of yoga is very good

Tuesday 12th October 2010 at 6:15:16 AM  

Nothing works like Yoga in overcoming any health problem. In fact, Yoga helped me a lot to reduce my sinusitis pain.

Monday 8th November 2010 at 3:31:58 AM  

this is the sivanada yoga series.

yoga basics plus
Thursday 11th November 2010 at 1:55:15 AM  

This Yoga sequence helps me every day to stay focused. Thanks!

Saturday 1st January 2011 at 8:03:42 AM  

this site is awesome man keep up the good work dude

Thursday 27th January 2011 at 6:24:00 PM  

Iíve always been pretty skeptical of yoga, having been a devout believer that frequenting the gym was a far superior method of staying in shape than doing stretches half naked with some dude who is most likely a metrosexual. I have to warn you thoughÖ donít wait until your late 20s like I did to start trying some of these yoga exercises. Since I started working out in high school Iíve done crunches and using ab belts nearly every day, and although Iíve always had a decent amount of muscle everywhere else, I could never really tone my core muscles as much as I wanted. About a year ago, my friend showed me some basic yoga exercises like the cobra pose, and just from doing those for about an hour a day, Iíve gotten better results than I did from all those years of doing crunches. Now I finally have that cut, jesus on the cross abs and obliques (I actually have pics from the way they looked before and after: doing yoga abs and ab belt abs).

Sunday 13th March 2011 at 7:22:08 AM  

i want to learn and teach yoga please send me basic lessons to teach yoga to bignners. thaks

Wednesday 6th April 2011 at 9:33:12 AM  

Interesting site....I''ve actually tried that behold it''s working for me

Saturday 30th April 2011 at 12:58:30 PM  

gr8888888 wrk,kp it up...realy awesome nd gr8 help and guide 4 beginners lyk me.thnx a ton.

Wednesday 15th June 2011 at 11:02:31 PM  

excellent on line guruji!!!

Friday 9th September 2011 at 5:50:43 AM  

i go trough ur article. but would it help as i m suffering with a lot of irregulities viz. forming a lot of gas , urine incontinence esp. when there is a feel of gas excretion , backache particularly at right shoulder-neck joint n severe sexual weakness. will i have to add more or reduce some among these asans . pls guide me.

Tuesday 1st November 2011 at 6:53:29 AM  

I am suffering with survical psondilytsis. Please tell me the suitable yoga exercises. Thanking you. regards, Lakshmi.

Friday 11th November 2011 at 11:22:56 AM  

Hai, I am suffering from back pain, I am 31 years old, plz suggest me some good work outs to reduce my back pain

Wednesday 21st December 2011 at 3:04:22 AM  

I am Experience Yoga instructor from Ahmedabad, India, I am available for my Yoga consulting for any kind of Diseas for any patient, I am available for my Online yoga lesson as well as Yoga workshops, interested message me, my e-mial is : azyogayoga at gmail dot com

Friday 6th January 2012 at 4:58:40 AM  

hey this site is really useful... am 23 and size is so huge and i cant bend can u suggest me some yoga posture and whether breathing exercise can help me in reducing my fat... i Want to know while inhaling does the stomach expands or goes inside folded...
pls help me

Senthil Kumar CT
Monday 16th January 2012 at 10:52:50 PM  

i ve never seen a website that tries to help the beginners as well as the professionals in bringing out quite a heavy subject with ease throu videos and proper texts!! found it so wonderful as i forgot the asanas which i was practicing some years back!1 good work guys! your team definitely need some appreciation!!

Tuesday 24th January 2012 at 5:51:29 AM  


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