Sample Routines

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Practice the Full Lotus Posture Correctly

The Full Lotus Posture (Padmasana) is a wonderful Power Yoga exercise for opening up the hips and creating flexibility in the ankles and knees. Practiced in moderation, the Lotus can invigorate the nerves [more…]

Blooming into Full Lotus Posture

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How to Perform Yoga Balancing Postures

Contemporary life is highly demanding and stressful; if you’re not properly grounded through Yoga’s balancing postures, you face a constant risk of being pushed out of balance. [more…]

How to Exercise Your Abs with Yoga

Our Yoga postures for the abdominal muscles incorporate a team approach that values slow, conscious movement, proper breathing mechanics, and the use of sound. The emphasis here is on the [more…]

How to Do Yoga Leg Inversions

Effective Yoga inversions can actually be quite simple. Here are four postures that don’t require you to literally turn yourself upside down in order to enjoy the numerous benefits of an inversion. [more…]

How to Do Yoga Shoulder Stands

These shoulder stands go from easiest to toughest. Each of these three Yoga shoulder stands provides common benefits: improved circulation to your legs, hips, back, neck, heart, and head. The postures [more…]

How to Do the Cobra I, II and III Yoga Postures

Daily life entails lots of forward bending: putting on a pair of pants; tying shoelaces; playing sports, and so on. The cobra and other Yoga back bends, which stretch the front of the torso [more…]

How to Do the Locust I, II, and III Yoga Postures

We put our bodies through a rigorous amount of forward bending: getting the mail; working at the computer; gardening, and so on. The Yoga locust postures counteract this by allowing your body to do some [more…]

How to Do Yoga Side Bend Postures

The spinal column can move in four basic ways: forward (flexion), backward (extension), sideways (lateral flexion), and twist (rotation). The Yoga side bend is often the least practiced. This missed opportunity [more…]

How to Do Yoga Forward Bend Postures

Forward bends are usually a good way to begin any Yoga movement routine (unless you’re dealing with spinal disc injuries or certain other back problems). Though back bends are the lively extroverts of [more…]

How to Do Simple Upright Yoga Twist Postures

Ropes get their strength from the twisted strands that comprise them. Yoga twisting postures have the same positive effect. When thinking about the human body and mind, people often associate the word [more…]

How to Do Reclining Yoga Twist Postures

Reclining twist postures call for you to lie down — with a (literal) twist. In these Yogic twists, you harvest all kinds of benefits, including a delicious feeling of release in your spine. [more…]

How to Rejuvenate with a 9-Step Yoga Sun Salutation

Do you need a more user-friendly version of the Yoga sun salutation? Do you have a hard time kneeling or stepping through? Then try the 9-step rejuvenation sequence direct from California: [more…]

How to Do the 7-Step Yoga Kneeling Sun Salutation

If you aren’t quite ready to tackle the 12-step sun salutation, the following 7-step variation can give you many Yogic benefits and also help you get in shape for the standing variety [more…]

How to Do Reclining Yoga Warm-Up Postures

Most Yoga practitioners enjoy reclining (supine)exercises because the postures are intrinsically relaxing. When you pair them with warm-ups, the combination effectively allows you to warm-up specific muscles [more…]

How to Do Standing Yoga Warm-Up Postures

The standing Yoga postures are probably the most versatile of all the groups. They can be used for warm-up/preparation, compensation, or as main postures. As a warm-up, use standing postures when the next [more…]

How to Do Seated Yoga Warm-Up Postures

Yoga postures provide a very broad spectrum of possibilities. You can do an entire routine from a seated position, including forward bends, back bends, side bends, and twists. [more…]

How to Bring Balance with Yoga Compensation Postures

Compensation is part of bringing you back into balance, which is a key concept in Yoga. Use compensation postures to unwind or bring your body back into neutral, especially after strenuous postures. [more…]

How to Perform Yoga Rest Postures

When practicing Yoga, the two best indicators of the need to rest are your breath and energy level. Monitor yourself throughout the session. If your breath is loud and uneven, rest. If you feel a little [more…]

How to Do Yoga Pregnancy Postures

Practicing Yoga during pregnancy calls for caution — no single posture or routine works the same way for everyone. Plus, what feels right during one trimester may not be appropriate during the next. In [more…]

How to Do Kid-Friendly Yoga Postures

When done in sequence, this set of Yoga kid-friendly postures forms a well-balanced routine. In addition to providing you with instructions to give your child as he gets into the posture, there are suggested [more…]

Yoga Routines for Teens

A lot of what group Yoga classes across America (especially in health clubs) offer today was originally designed for lightweight teenage boys in India whose lifestyles involved a lot of squatting. Middle-aged [more…]

Level I Safe Chair Routine for Older Adults

You don’t have to practice Yoga on the floor. If getting down to the floor or getting up and down is difficult, chair Yoga offers spinal freedom while allowing you to remain in your comfort zone. You can [more…]

Level II Safe Chair Routine for Older Adults

Yoga doesn’t have to be practiced on the floor. Consider performing your Yoga routine in a chair. This routine allows you to improve your flexibility, mobility, and balance even while seated. [more…]

How to Use Yoga to Help Upper Back and Neck Pain

If you experience discomfort or limited movement in your upper back or neck, chances are your posture and possibly stress are the culprits. These Yoga moves help you avoid those problems and gives you [more…]


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