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12 minute morning yoga routine for beginners

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Wednesday, July 23, 2014


How to Practice Yoga Daily

from wikiHow - The How to Manual That You Can Edit
Finding a daily routine to include yoga in your life isn't always easy and excuses can sometimes prevent you from creating a healthy and regular yoga routine. This article focuses on the ways to ensure that yoga becomes a daily routine for you that is both enjoyable and beneficial, and in particular, that fits in with your life rather than feeling like an enormous burden.

Steps

  1. Set aside a regular time for yoga. Once you make a decision to do something, you're telling yourself that it is going to happen. If you're new to yoga, it may not be a practical idea to practice yoga daily, especially while you're getting used to yoga in your life. Instead, aim for at least one practice a week outside your regular class (if you attend a class), and gradually increase the days you're practicing until it becomes daily without you finding this a hurdle. As you become more aware of the philosophy behind yoga and find yourself more attuned to it, daily practice will soon become part of who you are; there is no point rushing this natural realization; as yoga instructor Christina Brown says: "First, it becomes habit; then it becomes a lifestyle; then it becomes who you are."[1]
    • Some people find that keeping to a routine of the same time and same place each day is most beneficial. Your mind and your body will associate that time and place with yoga sessions, which can serve as great internal motivation. Be sure to pick a time when you know there will be no interruptions or distractions, such as early in the morning or late at night. The best times to practice yoga are considered to be sunrise and sunset.[2]
  2. Be kind to yourself when you practice yoga. Go slowly, especially in the beginning, and listen to your body. It knows what it can do. If it says "stop," then stop. Don't push it. Yoga is not a competitive sport; indeed, if you feel that way about it, you will not progress. If you push too hard, you probably won't enjoy it, and you may hurt yourself.
    • Whenever possible, work with a teacher, and use books, videos and websites to supplement your classroom instruction. Most of all, stick with it. If you practice, you will improve.
    • Choose routines that work for you now. If you try to do yoga positions before you're ready or keen to do them, it's likely that you'll set yourself up for a fall. Keep in mind that a little done often is always best for you and your body and giving 15 minutes of your time a day soon adds up over a week. Eventually you'll be able to do more difficult routines as time goes on.
  3. Be regular, not rigorous. It is far better to practice a little on a regular basis than to push yourself into a long practice on an irregular basis. It doesn't matter if you can't do certain poses for now. Do the ones you can do; better still, do the poses you enjoy. Perfect those before moving on to the ones you experience more difficulty with. Remind yourself that it is better that you're doing some yoga than none at all.
    • Avoid adopting a negative mindset in which you tell yourself you "can't" do certain poses. You can, it just may take some time and you may need to practice a great deal on the build-up poses that lead in to the more difficult ones. Practice does help!
  4. Prepare well for each yoga session. Part of the comfort factor of yoga will be derived from how you prepare for it. Ensure that you have comfortable clothing that allows for freedom of movement and leaves the abdominal area and ribcage free to expand; avoid tight clothing. Make the area where you are practicing comfortable as well. Lay down a sticky yoga mat or a folded blanket and have a cushion handy to support your neck if needed. Ensure that the practice space is warm and quiet but well ventilated.
    • Practice yoga on an empty stomach. This is the best time for yoga practice, and it is a good idea to allow the digestion of a meal to be done before practicing yoga, so leave 2-4 hours between your meal and yoga practice.[3][4] Yoga before breakfast is an ideal option.
    • If you feel hungry prior to a yoga practice, drink a little diluted fruit juice or warm milk with honey.[5]
    • If you feel the cold easily, have a blanket to cover yourself for the relaxation phase of your practice.
  5. Study each posture. The practice of yoga exercises or Asanas can improve your health, increase your resistance strength, and develop your mental awareness. Doing the yoga poses requires you to study each pose and to execute it slowly as you control your body and your mind. Read widely online and in yoga books so that you can understand both the mechanics behind the poses and the philosophical underpinnings of yoga.
    • Maintain full awareness when practicing poses. It is far better to stay aware and take it slowly during a pose than to hurriedly proceed through a whole group of them without pausing to reflect.
    • When you're starting out in yoga, choose the easier exercises indicated by your yoga book, DVD, or teacher. Find the ones that fit with your physique naturally and perfect the basic instructions before moving on to the more challenging ones.
  6. Decide on your best starting position. This may change over time depending on what you're most comfortable with but it is important to have a starting position that grounds you and prepares you for the rest of the yoga session. A starting position is best when it helps you to focus awareness on breathing and the body, helps strengthen your lower back and opens the groin and hips. Here's an example:
    • Sit cross-legged with hands on knees. Focus on your breathing. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take 5 to 10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat 5-7 times.
  7. Rest between poses. Again, nothing should be rushed in yoga, and resting in between poses gives you time for reflection and your body a chance to take a break. Keep all movements slow and breathe calmly.
  8. Fit yoga into your daily life. As well as dedicated yoga time, practice small elements of yoga throughout the day where possible. There are yoga moves you can practice using your office chair, simply standing, or while waiting. Practice inhalation and exhalation exercises anywhere at anytime. Close your eyes and do a few minutes quiet reflection amid the busyness of everything else going on around you.
  9. Expect gradual improvement, not miracles. Daily practice will start to flow through in evident changes in your life but it won't happen immediately and sometimes you might feel things are not happening at all. Give it time and suddenly you will realize that your daily practice is beneficial and is having a positive impact on the rest of your day. The body is happiest with regular practice and will respond well to your daily efforts.
  10. Balance your routine. As you get more used to yoga and you're into the swing of daily practice, aim for a balance of yoga exercises. Yoga expert Christina Brown recommends including at least one exercise from each of the following categories:[6]
    • A flowing activity that increases your awareness of breathing
    • A standing posture
    • A side stretch
    • A forward bend
    • A backbend
    • A twist
    • An abdominal strengthener
    • A balance
    • An inversion
    • Another forward bend
    • Final relaxation (Pranayama and meditation). You can choose to spend as long as you like in this final step.
  11. Remember that time is always on your side in yoga. The more you practice, the better you will get but at your pace, not any pace set by a training manual or coach. Yoga is a journey, not competition or expectation of achievement. The great thing about yoga is that you continue to improve through life, and age has nothing to do with ability in yoga. Indeed, practicing yoga daily into your senior years is a goal to aspire to as it will keep you fit, confident, strong, flexible, mentally and physically balanced, and self-disciplined.
    • Don't make a huge issue out of missing a day here and there. It happens, just pick up from where you left off. Body memory is powerful, so let your body ease back into it without allowing your mind to infect it with anxiety over missed practices!

Video

Tips

  • Learn to overcome tiredness as an excuse. You will usually be rejuvenated by exercise and this excuse really is one of mind over matter.
  • If you're new to yoga, read books on yoga written specifically for beginners. It is always very helpful to understand the purpose and reasons behind individual steps, poses, and breathing, and this can inspire you more than simply following orders.
  • Classes can give great motivation for a beginner; often the mere fact of being with others will provide you with the inspiration to keep going.
  • Wake up earlier to practice yoga, mornings are the best time for yoga.
  • Consider keeping a record of your yoga experience. Writing simple updates daily in a journal or similar record can serve as a form of motivation as well as providing you with something to look back over.
  • You can sip warm water during a practice; this can help internal cleansing.

Warnings

  • Know your limits.
  • If you are pregnant, talk to your doctor before embarking on any yoga exercise.
  • When experiencing menstruation, avoid inverted postures, strong twists, and backbends.[7]

Things You'll Need

  • Comfortable yoga clothes
  • Warm space
  • Yoga mat
  • Soft music (optional)

Related wikiHows

Sources and Citations

  1. ↑ Christina Brown, The Yoga Bible, p. 23, (2009), ISBN 978-1-84181-368-4
  2. ↑ Frances Houlahan, The Beginner's Guide to Classic Yoga, p. 16, (2001), ISBN 1-856056-92-9
  3. ↑ Christina Brown, The Yoga Bible, p. 23, (2009), ISBN 978-1-84181-368-4
  4. ↑ Frances Houlahan, The Beginner's Guide to Classic Yoga, p. 17, (2001), ISBN 1-856056-92-9
  5. ↑ Frances Houlahan, The Beginner's Guide to Classic Yoga, p. 17, (2001), ISBN 1-856056-92-9
  6. ↑ Christina Brown, The Yoga Bible, p. 24, (2009), ISBN 978-1-84181-368-4
  7. ↑ Christina Brown, The Yoga Bible, p. 24, (2009), ISBN 978-1-84181-368-4

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Practice Yoga Daily. All content on wikiHow can be shared under a Creative Commons license.



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How to Do Yoga

from wikiHow - The How to Manual That You Can Edit
Yoga is a path of health, beauty and relaxation. Yoga provides a variety of techniques. It has techniques for the body (yoga and meditation) and the mind (positive thinking).

Steps

  1. Consider what you’re looking for. Do you want strenuous exercises (stretching, muscle building, bodystiling) or relaxation (stress reduction, health, peace)? Sporting challenge you will find Fwith Power Yoga, Iyengar Yoga and Kundalini Yoga. Relaxation you can find in the normal Hatha Yoga (Sivananda Yoga, Integral Yoga) and in the Viniyoga. Try out what is good for you. See videos on the Internet and visit yoga classes.
  2. Have a yoga group. A group is the easiest way to learn yoga and to stick to yoga. A group strengthens you to take Yoga important. The energy of the group carries you through the yoga exercises. A solid yoga group gives you great support for a continuous yoga practice. About 20% of people can keep their yoga practice alone, but 80% with a group.
  3. Find your personal dynamic exercises. You cannot simply stretch before warming up. You need cardiovascular exercises for your health for at least 5 to 10 minutes. Do the Sun Salutation or the Shake Yoga.
  4. Find your basic yoga series and your yoga meditation. A yoga class consists of dynamic exercises, exercises in lying and meditation. All together you find in Fitness Yoga.
  5. Find your mental yoga work. Read the Yoga Sutra, the Yoga Tales or do Yoga with Positive Thinking.
  6. Do yoga regularly. Ideal is a practice time of fifteen minutes. If you do four weeks yoga every day at a certain time, your mind gets accustomed to your daily practice. Then it is easy for you. Yoga becomes for you a simple way to preserve your health and your inner happiness.
  7. Get used to a certain time for your yoga practice. At best you do every morning and evening for about 5 to 15 minutes yoga or meditation.
  8. Work on your motivation. Think about the benefits of a daily health and relaxation program. Feel what is effective and good for you. Make your yoga practice in a way, that you enjoy doing it. An important tool for this is beautiful music. If you do the yoga exercises with beautiful music, it is a lot easier.
  9. Finished.

Video

This video will show exactly what you need to do and how to (for beginners).

Tips

  • Many people nowadays are on an intensive search for the great good fortune. They seek it in relationships, in career and consumerism. They seek happiness in the wrong place. Where they seek, they will not really find it. All external happiness is fleeting. Lasting happiness a person can find only in himself. 90% of the happiness comes from the consciousness of a person. It depends on his mental attitude, his inner qualities and his ability to think positive. This is the clear recognition of the current happiness research. The ancient yogis knew these facts for thousands of years. They have focused their lives on the realization of their inner potential.
  • Yoga is a great treasure. Yoga keeps the body flexible, strengthens our muscles, dissolves tensions in the internal organs, activates our life energy and makes our mind positive. Yoga helps us to cope our life, to preserve our health and to let the happiness grow in our world. Through yoga we can become a Buddha, a Shiva and a Goddess. Kings have given up their kingdom to gain the wealth of yoga. Yoga is so vast that it can hardly be imagined.

Warnings

  • Practice each yoga exercise so, that it works well for you. You can vary all yoga exercises creative.
  • Find your own way to practice yoga. Take the best for you and accept in any yoga class the things that are personally not effective for you. And above all, always stay on your path of truth and accuracy. Don´t give up your mind on the door to spirituality. Many people exercise wrong. They practice yoga only formally (as an external form) without inner feeling. They do not resolve tensions. It is important that we practice goal-oriented, effective and with endurance.

Things You'll Need

  • Yoga mat
  • Comfortable clothing

Related wikiHows

Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Do Yoga. All content on wikiHow can be shared under a Creative Commons license.



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How to Do Yoga for Absolute Beginners

from wikiHow - The How to Manual That You Can Edit
Get the benefits of yoga. Relax in a few minutes with an easy yoga series. Learn yoga from a video with beautiful music. The first ten minutes we learn some basic yoga exercises and the last minutes we meditate with some mantras and the muscle relaxation. If you have little time, make only the yoga exercises or the meditation. Do yoga at least once a week so that you stay healthy, fit and happy.

Steps

  1. Lie down on your back and relax.http://pad2.whstatic.com/images/thumb/e/e8/Do-Yoga-for-Absolute-Beginners-Step-1-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-1-preview-Version-2.jpghttp://pad1.whstatic.com/images/thumb/e/e8/Do-Yoga-for-Absolute-Beginners-Step-1-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-1-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/2/29/Do Yoga for Absolute Beginners Step 1 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 1 Version 3.jpg
  2. Raise the outstretched right leg and hold it in the air. Then raise the left leg in the air and hold it.http://pad2.whstatic.com/images/thumb/a/a6/Do-Yoga-for-Absolute-Beginners-Step-2-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-2-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/a/a6/Do-Yoga-for-Absolute-Beginners-Step-2-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-2-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/d/de/Do Yoga for Absolute Beginners Step 2 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 2 Version 3.jpg
  3. Raise both legs and the head in the air. Hold it as long as possible and breathe, relaxed, on your belly.http://pad2.whstatic.com/images/thumb/0/09/Do-Yoga-for-Absolute-Beginners-Step-3-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-3-preview-Version-2.jpghttp://pad1.whstatic.com/images/thumb/0/09/Do-Yoga-for-Absolute-Beginners-Step-3-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-3-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/6/67/Do Yoga for Absolute Beginners Step 3 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 3 Version 3.jpg
  4. Lie down again and rotate the spine some times. Turn the pelvis to the right and the head to the left. And the other way round. Twist the spine as far as possible.http://pad2.whstatic.com/images/thumb/b/b4/Do-Yoga-for-Absolute-Beginners-Step-4-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-4-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/b/b4/Do-Yoga-for-Absolute-Beginners-Step-4-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-4-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/e/e0/Do Yoga for Absolute Beginners Step 4 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 4 Version 3.jpg
  5. Turn in the prone position and raise the right outstretched leg. Hold it and breathe, relaxed, in your belly. Then raise the left leg and hold it in the air.http://pad2.whstatic.com/images/thumb/8/8f/Do-Yoga-for-Absolute-Beginners-Step-5-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-5-preview-Version-2.jpghttp://pad2.whstatic.com/images/thumb/8/8f/Do-Yoga-for-Absolute-Beginners-Step-5-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-5-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/3/3e/Do Yoga for Absolute Beginners Step 5 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 5 Version 3.jpg
  6. Put your head backwards and bring your feet as far as possible to the head. The legs are in the air and the hands lie beside the body on the ground. They support the position. We hold the bow, breath relaxed into the belly and move the feet.http://pad1.whstatic.com/images/thumb/5/58/Do-Yoga-for-Absolute-Beginners-Step-6-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-6-preview-Version-2.jpghttp://pad1.whstatic.com/images/thumb/5/58/Do-Yoga-for-Absolute-Beginners-Step-6-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-6-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/6/61/Do Yoga for Absolute Beginners Step 6 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 6 Version 3.jpg
  7. Lie the head on your hands, move your feet and relax.http://pad1.whstatic.com/images/thumb/f/fd/Do-Yoga-for-Absolute-Beginners-Step-7-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-7-preview-Version-2.jpghttp://pad1.whstatic.com/images/thumb/f/fd/Do-Yoga-for-Absolute-Beginners-Step-7-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-7-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/1/12/Do Yoga for Absolute Beginners Step 7 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 7 Version 3.jpg
  8. Sit cross-legged or in the heel seat. The back is straight and the belly relaxed. Think one minute, the mantra "Om Shanti". Think it so fast, that all thoughts come to rest. Then move a hand in blessing and think: "I send light to (name). May all people be happy. May the world be happy."http://pad3.whstatic.com/images/thumb/7/73/Do-Yoga-for-Absolute-Beginners-Step-8-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-8-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/7/73/Do-Yoga-for-Absolute-Beginners-Step-8-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-8-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/c/c7/Do Yoga for Absolute Beginners Step 8 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 8 Version 3.jpg
  9. Lie down and make the muscles relax. Tense the muscles of the legs and feet. Relax. Tense the muscles of the arms and hands. Relax. Tense the muscles of the head and the face. Relax. Tense the muscles of the whole body. Relax. Move the feet. Relax completely for some minutes. Go peacefully and happy your way.http://pad2.whstatic.com/images/thumb/4/45/Do-Yoga-for-Absolute-Beginners-Step-9-preview-Version-2.jpg/550px-Do-Yoga-for-Absolute-Beginners-Step-9-preview-Version-2.jpghttp://pad2.whstatic.com/images/thumb/4/45/Do-Yoga-for-Absolute-Beginners-Step-9-preview-Version-2.jpg/240px-Do-Yoga-for-Absolute-Beginners-Step-9-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/f/fc/Do Yoga for Absolute Beginners Step 9 Version 2.360p.mp4Do Yoga for Absolute Beginners Step 9 Version 3.jpg

Video

Tips

  • Yoga keeps the body flexible, strengthens our muscles, dissolves tensions in the internal organs, activates our life energy and makes our mind positive, so do it as often as you can!

Warnings

  • Do yoga as it is good for you. If you cannot do something, don't do it. Many people exercise wrong. They practice yoga only formally (as an external form) without inner feeling. They do not resolve tensions. It is important that we practice goal-oriented, effective and with endurance.

Related wikiHows

Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Do Yoga for Absolute Beginners. All content on wikiHow can be shared under a Creative Commons license.



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How to Perform Yoga

from wikiHow - The How to Manual That You Can Edit
Yoga is a beautiful art. It calms the mind, body, and soul. If you want to learn how to do some basic yoga steps, please read on.

Steps

  1. Make sure you have the right equipment, listed in the Things You'll Need section.
  2. Warm up by stretching. A few minutes should be fine. Be sure not to eat for two hours before you practice.
  3. The Lotus Pose is one of the simplest poses. Simply put your feet on top of your thighs. If you are having trouble, try the following.
    • Half Lotus is easier to do. Just cross your legs, like you would if you were to sit down.
  4. Peaceful Pose is also a nice, simple pose. Just lay flat on your back, and spread out your arms and legs. Take deep breaths in to calm you more.
  5. The Cat and Cow is a moving pose. Put your knees on the ground and curl your head into the chest. This is the cat. For the cow, just bend a bit more to the front and stretch your head out. Repeat a few times.
  6. The Mountain Pose is also simple. Stand up, close your eyes, and put your hands to the chest.
  7. Keep practicing until you get it right!

Video

Yoga instructor Cristine shows you some yoga poses.

Tips

  • Try breathing in deeply and do not do other activities while yoga.
  • Drink lots of water to keep you hydrated.
  • Before you start your yoga session, breathe in deeply 5 times. It has been known to calm you down before you do anything else. If you are feeling very stressed, try 10 or 15 breaths.
  • Make sure you perform the moves properly, as a mistake could cause serious injury.
  • Hire a yoga instructor if you would like to know more yoga poses. Also, your instructor could properly teach you yoga, instead of reading it off the internet.

Warnings

  • Do not over work yourself. Push yourself only as far as you can go without hurting yourself. You can seriously injure yourself. Drink plenty of water and eat healthy!

Things You'll Need

  • Yoga mat
  • Comfortable pillow
  • Water bottle
  • Spotter (if you need one)
  • A chair to stretch, rest, and put all your things on (if needed)

Related wikiHows

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Perform Yoga. All content on wikiHow can be shared under a Creative Commons license.



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How to Perform Yoga Postures

from wikiHow - The How to Manual That You Can Edit
Yoga can help a person in many different ways. It can help you to find balance, teach you a way of developing how to be calm and can also make your body elastic enough to be able to move to its maximum ability. A good yoga posture can also help you to build inner strength.

Steps

Cobra Pose
  1. Lie down on your stomach with your legs and feet touching each other. Your palms should be planted on the floor below your shoulders with your fingers facing outwards.http://pad3.whstatic.com/images/thumb/c/c4/Perform-Yoga-Postures-Step-1-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-1-preview-Version-2.jpghttp://pad1.whstatic.com/images/thumb/c/c4/Perform-Yoga-Postures-Step-1-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-1-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/3/38/Perform Yoga Postures Step 1 Version 2.360p.mp4Perform Yoga Postures Step 1 Version 2.jpg
  2. Start inhaling and lift the upper body by gradually lifting the head first followed by the chest. Remember to keep your shoulders down. Your pelvis and thighs should never leave the yoga mat.http://pad3.whstatic.com/images/thumb/5/5f/Perform-Yoga-Postures-Step-2-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-2-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/5/5f/Perform-Yoga-Postures-Step-2-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-2-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/5/53/Perform Yoga Postures Step 2 Version 2.360p.mp4Perform Yoga Postures Step 2 Version 2.jpg
  3. Breathe normally and hold your pose for about twenty five seconds. As you breathe, make sure that it is in even breaths all the way through your nose. Then go back to your starting location and repeat if desired.http://pad2.whstatic.com/images/thumb/4/40/Perform-Yoga-Postures-Step-3-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-3-preview-Version-2.jpghttp://pad1.whstatic.com/images/thumb/4/40/Perform-Yoga-Postures-Step-3-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-3-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/7/74/Perform Yoga Postures Step 3 Version 2.360p.mp4Perform Yoga Postures Step 3 Version 2.jpg
Ab Strengthening Posture
  1. Stand up and hold your arms out in front of you with the palms facing down.http://pad2.whstatic.com/images/thumb/6/62/Perform-Yoga-Postures-Step-4-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-4-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/6/62/Perform-Yoga-Postures-Step-4-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-4-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/8/81/Perform Yoga Postures Step 4 Version 2.360p.mp4Perform Yoga Postures Step 4 Version 2.jpg
  2. Bend your knees and squat. Act like you are sitting in a chair. Your center of balance should be above your heels your heels should touch the ground. Keep your legs in that position and take care not to move your hips lower than the level of your knees.http://pad3.whstatic.com/images/thumb/7/77/Perform-Yoga-Postures-Step-5-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-5-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/7/77/Perform-Yoga-Postures-Step-5-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-5-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/5/53/Perform Yoga Postures Step 5 Version 2.360p.mp4Perform Yoga Postures Step 5 Version 2.jpg
  3. Reach forward and focus your eyes straight ahead while breathing through your nose. Hold this posture for about twenty seconds, and then slowly go back to a standing position without altering the position of your arms. Once you are at the starting position you can relax your arms.http://pad3.whstatic.com/images/thumb/c/c1/Perform-Yoga-Postures-Step-6-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-6-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/c/c1/Perform-Yoga-Postures-Step-6-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-6-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/a/a9/Perform Yoga Postures Step 6 Version 2.360p.mp4Perform Yoga Postures Step 6 Version 2.jpg
Wind Relieving Posture
  1. Lie down on your back. As you breathe in, drag your right knee near to your chest, keeping your left leg on the ground so it is straight.http://pad2.whstatic.com/images/thumb/5/5e/Perform-Yoga-Postures-Step-7-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-7-preview-Version-2.jpghttp://pad1.whstatic.com/images/thumb/5/5e/Perform-Yoga-Postures-Step-7-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-7-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/a/ac/Perform Yoga Postures Step 7 Version 2.360p.mp4Perform Yoga Postures Step 7 Version 2.jpg
  2. Push your shoulders and the back-side of your neck into the ground while at the same time holding your knee. Breathe and hold this position for just ten seconds. While you are reading this you might think this is short, but when you are performing this yoga posture it will seem a lot longer.http://pad3.whstatic.com/images/thumb/b/bb/Perform-Yoga-Postures-Step-8-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-8-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/b/bb/Perform-Yoga-Postures-Step-8-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-8-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/2/2b/Perform Yoga Postures Step 8 Version 2.360p.mp4Perform Yoga Postures Step 8 Version 2.jpg
  3. Repeat the first two steps with the other leg. Follow this up by hugging both of your knees to your chest for another ten seconds to finish the set. Keep repeating this set as long as you wish.http://pad1.whstatic.com/images/thumb/1/18/Perform-Yoga-Postures-Step-9-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-9-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/1/18/Perform-Yoga-Postures-Step-9-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-9-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/5/5f/Perform Yoga Postures Step 9 Version 2.360p.mp4Perform Yoga Postures Step 9 Version 2.jpg
Upward Boat Posture
  1. Sit on the floor. Bend your knees and place your feet flat on the floor.http://pad3.whstatic.com/images/thumb/0/04/Perform-Yoga-Postures-Step-10-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-10-preview-Version-2.jpghttp://pad1.whstatic.com/images/thumb/0/04/Perform-Yoga-Postures-Step-10-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-10-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/3/35/Perform Yoga Postures Step 10 Version 2.360p.mp4Perform Yoga Postures Step 10 Version 2.jpg
  2. Breathe in, bend back and raise your heels off the ground while simultaneously straightening your legs as much as possible.http://pad3.whstatic.com/images/thumb/5/53/Perform-Yoga-Postures-Step-11-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-11-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/5/53/Perform-Yoga-Postures-Step-11-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-11-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/1/12/Perform Yoga Postures Step 11 Version 2.360p.mp4Perform Yoga Postures Step 11 Version 2.jpg
  3. Extend your arms, keeping your palms facing downward. If you have trouble, you can put your hands under your knees for support. This is a difficult yoga posture to perform and takes practice.http://pad3.whstatic.com/images/thumb/9/9a/Perform-Yoga-Postures-Step-12-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-12-preview-Version-2.jpghttp://pad3.whstatic.com/images/thumb/9/9a/Perform-Yoga-Postures-Step-12-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-12-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/e/e8/Perform Yoga Postures Step 12 Version 2.360p.mp4Perform Yoga Postures Step 12 Version 2.jpg
  4. Hold the pose for thirty seconds. Try to keep your back as straight as possible, making sure your abs are doing all the work.http://pad1.whstatic.com/images/thumb/d/d0/Perform-Yoga-Postures-Step-13-preview-Version-2.jpg/550px-Perform-Yoga-Postures-Step-13-preview-Version-2.jpghttp://pad2.whstatic.com/images/thumb/d/d0/Perform-Yoga-Postures-Step-13-preview-Version-2.jpg/240px-Perform-Yoga-Postures-Step-13-preview-Version-2.jpghttp://d5kh2btv85w9n.cloudfront.net/c/cd/Perform Yoga Postures Step 13 Version 2.360p.mp4Perform Yoga Postures Step 13 Version 2.jpg

Tips

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Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Perform Yoga Postures. All content on wikiHow can be shared under a Creative Commons license.



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How to Do Computer Yoga

from wikiHow - The How to Manual That You Can Edit
How are your muscles feeling right now? Take a little break. Do computer yoga. It's very easy, and you'll be relaxed in just a few minutes. Computer yoga will help to resolve the tension felt in your body. It will calm your mind through meditation and self-questioning. Computer yoga is the office worker's and writer's answer to remaining positive through the day; ideally, practicing computer yoga daily will help you to remain positive throughout your daily routine.

Steps

  1. Move your head and think the mantra "Om" in your head. Turn your head left and right. Forward and backward.
  2. Move your shoulders, so that all tensions resolve. Find the way that works best for you. Move forward, and then move another way round. Move with your elbows and think "Om, Om, Om..." And another way round. Think "Om".
  3. Move your spine to the right and left side. The head also. Think "Om , Om, Om... " in your spine.
  4. Move your feet on the ground. Say "Om" in your belly, in your legs, in your feet and in the earth. Concentrate on the whole earth and think the mantra "Earth".
  5. Massage your body from head to feet. Hold your hands together over your head, rub the palms, visualize the sky above you and say the mantra "Heaven". Feel the light that comes down. Massage the light into your face, your eyes, your ears, your whole body and think "Light, Light..." Fill yourself with light. Move your feet, fill light into the earth and think, "Light...".
  6. Move your hand and send light to your loved ones and to all people. Say "I send light to... May all people be happy. May all the world be happy."
  7. Rub your palms together. Think on the enlightened masters and say, "Om, all enlightened masters, please help me on my way." Now you can ask a question. Think about your life. What are your goals? What is your way? Hear the answer within you. Feel the answer inside. What is the answer?
  8. Put your hands on your legs or your belly. Make your mind calm and think the mantra "Om" in your head, your thorax, your belly, your legs, feet, in the earth and in the whole cosmos. "Om Om Om Shanti Om Peace Om Peace Om Shanti Om Peace..."
  9. Stop your thinking for one minute. Simply sit there. Don't think.
    • What do you have to take in your life? Take it.
    • What is your positive sentence now? What helps you to stay positive through your day and your life? For example, "My positive sentence is: I am optimistic. I follow my way with optimism."
  11. Have fun..!

Video

Computer Yoga with Yogi Nils

Tips

  • A spiritual man works for his inner happiness and the love in the world. He takes good care of his body and his health. But his mind is mainly concerned with the happiness of his fellow men. Through this method, the ego dissolves and the yogi grows into the light.
  • An inspiring tale: Camaripa was a shoemaker. He and his wife had to work from morning to night to earn enough money to live. After many years of daily effort Camaripa got tired of his life as a worker. He longed for a quiet, relaxed and happy life.
  • He asked a yogi, if he knew a yoga path for him and his wife. The yogi advised Camaripa to make his profession to his spiritual path. Camaripa asked how he should do it. The yogi replied that first he had to redefine the goals in his life. Camaripa could not live as a free Yogi. But he could use every space in his job to develop his inner happiness. Outwardly, he should live on as before. But inside, he and his wife should live as yogis.
  • They lived as karma-yogis for the goal of a happy world. They worked for the peace and the love in the world. After twelve years, their enlightenment energy woke up and filled them with light. They lived in God and the light worked through them. Now they had so much power that their work was done almost by itself. Their body worked, their mind was thinking and the soul rested in bliss. They lived in the unity of meditation and action. Work is happy, if it happens out of God (unity), peace and love.
  • A normal person works for his ego. He works for his pleasure, his career, for worldly wealth and recognition. In this way he strengthened his ego and allowed in more and more tension because of life's general stress. He consumed his inner energy in the course of living.
  • Camaripa and his wife practiced yoga from this time on, from morning to night. They began the day with a prayer to the enlightened masters. They found a positive vision for the day. They finished the day with a meditation. During the day they took so many little breaks, that their spirit stayed positive. They added so many spiritual practices into their daily life that their tensions grew less and less.

Warnings

  • Don't work too much. Don't rest too much. Find your personal balance to stay healthy and happy. Do some spiritual exercises every day. Do Computer Yoga every day and the day will be yours.

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Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Do Computer Yoga. All content on wikiHow can be shared under a Creative Commons license.



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