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Mind & Body

Strike a pose and find your center.

What do a cat, a cobra, and a butterfly have in common? They’re all key postures

in yoga, the South Asian discipline that has helped people improve their mental,

spiritual, and physical well-being for thousands of years. Learn to:

Breathe correctly to cleanse your system and improve concentration•

Find focus through meditation•

Improve strength and flexibility through a range of yoga postures•

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Yogahow to do it TM

Yoga FundamentalsYoga is a Sanskrit word that means “to join or bring to-gether.” Today, yoga has become a popular form of exercise based on a combination of poses, called postures or asa-nas, and breath control, called pranayama.

The Benefits of YogaYoga students originally practiced yoga to improve their physical ability to remain still while meditating. These days, people practice yoga for many other reasons, such as to:

Reduce stress•Improve concentration•Increase fitness, flexibility, and strength•Boost energy and vitality•Improve circulation•Integrate mind and body•

To reap yoga’s many rewards, it’s important to realize that yoga isn’t just an exercise routine—it’s a holistic approach to life that can vastly improve your overall wellness.

The Three Main Elements of YogaYoga focuses on perfecting many facets of life, from respira-tion to diet and beyond. This guide focuses on yoga’s three most important elements:

Breathing•Meditation•Exercise •

There are many types of yoga, each of which applies these three elements in a different way. But all types have the same objective: a healthy mind and body.

Three Common Types of YogaHatha yoga can refer to any type of yoga with a physical component (some yoga involves only meditation). There are dozens of types of hatha yoga, each with its own unique style of movement and breathing. Below are three of the most common types of hatha yoga.

Type Description

Vini yoga Uses a sequence of yoga postures that emphasize breath coordination and move-ment between postures. Also known as vinyasa yoga.

Tantra yoga

A style of yoga based on the seven chakras, or energy centers, of the body. Uses continuous movement, rather than stationary postures, to release energy. Also known as kundalini yoga.

Bikram yoga

A sequence of 26 postures and breathing exercises that must be performed in a heated room (105°F). Heat is intended to purify the body via perspiration and make the muscles more flexible. Often referred to simply as “hot yoga.”

Types of Yoga InstructionOnce you’ve chosen a type of yoga to learn, you need to decide where and how you’d like to learn it.

Solovs.group:• Solo yoga sessions (with an instructor) provide personal, one-on-one attention, which is ideal for beginners. Learning in a group does have some advantages: it’s cheaper, and you’re likely to work harder in a motivating group atmosphere. Classvs.home:• Many yoga students find that combining a home routine with a professional routine (a class or private instruction) works best. If you’ve never done yoga before, avoid home sessions until you’re confident about your skills and physical condition. Certifiedyogainstructor:• Regardless of the type of classes you take, you should always learn from a certified yoga instructor. Attend a session or two with a certified instructor before making an extended commitment to one instructor or class.

Safety and ExpenseBefore you begin to practice yoga, consider the expense and safety risks involved.

Expense:• Inexpensive yoga classes ($10–15 per class) can often be found at recreation facilities, local fitness centers, colleges, and community centers. Once you’ve learned the basics, you can practice at home using this guide or with videos from your local library.Safety:• Yoga is a safe, low-impact form of exercise, but you still need to heed your body’s natural signals to avoid injury. If you feel sudden or sharp pain at any point during your yoga routine, stop immediately. Always consult a doctor before you begin to learn and practice yoga.

BreathingYoga practitioners view breathing as the link between mind and body. They consider yoga’s approach to proper breath-ing, known as yogic breathing, as a way to control emotions and the body’s physical responses to them. The underlying goal of all types of yoga is to merge proper breathing tech-nique with correct postures—to make breathing and move-ment work together to purify mind and body.

Benefits of Yogic BreathingProper yogic breathing can:

Tone chest and abdominal muscles•Eliminate toxins and boost metabolism•Strengthen the immune system•Reduce tension and anxiety•

PranaIn yoga, energy (also known as life force) is called prana. Proper breathing allows the body’s prana to flow more ef-ficiently, which leads to better health. The practice of proper breathing is pranayama and includes four stages:

Inhalation:1. Intake of air via nose, mouth, or both Retention:2. Holding of the breathExhalation:3. Release of air via nose, mouth, or bothSuspension:4. Continued emptiness of the lungs after exhalation

Yogic Breathing for BeginnersThe different types of yoga emphasize various stages of pranayama, so there is no one “correct” way to perform yogic breathing. At the same time, all approaches to yogic breathing share a few common traits:

Breathethroughthenose:• The nose filters and warms the air before it enters the lungs. Nose breathing also slows the respiration rate. Breathedeeply:• Fill the lungs as completely as you can. Usetherightpostures:• The most effective breathing occurs in postures in which the lungs can expand fully (see Yoga Postures).

Though beginners tend to focus entirely on forming pos-tures correctly, breathing and body positioning are inter-twined and equally important. Only by breathing properly will you be able to extend fully into postures and in turn gain the full range of yoga’s benefits.

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Yoga postures are referred to as asanas, from the ancient Sanskrit word meaning “seat” or “sitting posture.” There are more than 8 million asanas, all of which:

Promote relaxation•Increase flexibility and physical strength•Stimulate organ and body functions•Increase overall mental and physical health•

This guide includes the most popular postures for begin-ners, divided into their respective categories (standing, sitting, and so on). You should perform each posture with proper breathing and may combine postures with meditation when appropriate (during postures held for an extended period of time). Most postures have both a Sanskrit name and an Eng-lish name (though a few postures are recent innovations and therefore lack Sanskrit names). In the list that follows, the Sanskrit name appears first, then the English name. Note that some postures are known by multiple names, and that categories and step-by-step instructions for each posture can sometimes vary. Check with your instructor if you’re unsure about any of the guidelines that follow.

Standing PosturesStanding postures are performed in an upright position.

TadasanaMountain Pose

With feet slightly apart and big 1.toes facing inward and pressing down, stand erect, dividing weight equally between heels and balls of feet.Contract thigh muscles to 2.lift kneecaps. Raise torso up from waist, while relaxing and lowering shoulders.Inhale and exhale deeply while 3.focusing slightly ahead.

NamastePrayer Pose

Begin in Mountain Pose.1.Place hands in “prayer 2.position” in front of chest, with elbows lower than hands and fingers pointed toward sky.Note:• Reverse Prayer Pose places hands behind back.

Squat Pose Begin in Mountain Pose.1.Stand with feet slightly farther 2.apart than hips, toes pointed forward.Bend forward. Place hands on 3.ground, palms down.Bend legs and lower hips 4.toward floor.Lower heels to floor. If heels 5.don’t touch the floor, place a rolled-up blanket or towel beneath your heels.Place hands in Prayer Pose, pushing elbows against 6.inner legs.Hold and breathe.7.Return hands to floor and roll back up slowly, returning 8.to Mountain Pose.

Ardha ChandrasanaHalf-Moon Pose

Begin in Mountain Pose.1.Raise hands over head, palms 2.touching.Lock lower body by raising 3.kneecaps and tightening thighs.Reach out of waist and bend to 4.left. Hold and breathe.Return to neutral upright 5.position.Repeat on opposite side.6.

TrikonasanaTriangle Pose, Happy Pose

Stand with feet three 1.feet apart, right foot turned out 90° and left foot turned in about 30°.Inhale and extend arms 2.to form a “T” shape.Exhale while bending 3.to right, lowering right hand to right shin and extending left arm upward to sky, while looking at left thumb. Breathe and deepen bend.Rotate arms back to “T” position, rest, repeat on 4.opposite side. If the neck feels strained, allow gaze to drop toward foot.

ParsvakonasanaSide Angle Stretch

Stand with 1.feet about three feet apart, with left foot forward and right foot turned out at a 90° angle.Bend right leg 2.to form right angle with floor while leaning into stretch, with right side of body moving toward right thigh and right hand reaching behind right foot, and left arm extending up and over head in straight line with body and left leg. (Note: Lower forearm may also rest on the bent leg’s thigh for more support.)Breathing deeply, look up toward left arm.3.Return to Mountain Pose, then repeat on opposite side.4.

Virabhadrasana 1Warrior Pose 1

Start in Mountain Pose.1.Step forward with right 2.leg, bending at knee, with knee over ankle.While inhaling, bring 3.both arms forward and overhead, with palms touching.With left heel grounded 4.and left leg straight, look up toward hands. Breathe, expanding chest.To release posture, step forward with left leg, returning 5.to Mountain Pose.Repeat on opposite side.6.

Virabhadrasana 2Warrior Pose 2

Start in 1.Mountain Pose.Stand with feet 2.about three feet apart, with right foot turned out at a 90° angle and left foot turned in 30°.While inhaling, extend arms to a “T” position.3.With left leg straight and left heel grounded, bend right 4.leg into a right angle, with right foot under right knee.Relax shoulders and look at right hand. Breathe.5.Step up with left foot back into Mountain Pose.6.Repeat on opposite side. 7.

Virabhadrasana 3Warrior Pose 3

Start in 1.Warrior Pose 1.Lean 2.forward while lifting back leg, extending arms in front of body.Looking at hands, hold arms and lifted leg parallel to 3.the ground. Breathe.Return to Mountain Pose.4.Repeat on opposite side.5.

Reclining (Supine) Postures You begin reclining or supine postures lying on your back.

Sarva Kaya UttanaFull Body Stretch

Start in relaxed position on back with hands by side, 1.palms pressing down, thumbs out, and feet together with toes pointing upward.Inhale while bringing both arms over head and onto 2.floor behind head, pointing toes.Hold stretch.3.Exhale while bringing arms back to starting position 4.and pointing toes upward.Repeat several times.5.

Jathara ParivartanasanaReclined Twist, Knee Down Twist

Lie on back, legs 1.extended with feet slightly apart, extending arms out into “T” position.Bend left leg, placing left foot on right knee or thigh, 2.and inhale.While exhaling, lower left knee toward floor on right of 3.body, crossing over the body.Hold position, stretch, and breathe.4.Inhale while returning to center position, straightening 5.left leg.Continue exercise using right leg.6.Repeat several times.7.

Yoga Postures (Asanas)

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JanusirsasanaHead-to-Knee Pose

Begin in Staff Pose.1.Bending left leg, 2.place sole of left foot against right inner thigh.While inhaling, raise arms above head, with palms 3.touching.While exhaling, bend forward from hips with straight 4.back over right leg, holding right foot, ankle, or calf.Extend stretch more deeply with each exhale.5.Return to Staff Pose.6.Repeat with other leg.7.

Baddha KonasanaButterfly Pose, Cobbler’s Pose

Begin in Easy Pose.1.While inhaling, place soles 2.of feet together, lacing fingers around toes.While exhaling, drop knees 3.gently to ground. Keeping back straight, breathe.Deepen stretch with each 4.exhalation.Return to Easy Pose.5.

MarichyasanaSpinal Twist

Begin in Staff Pose.1.Bend left leg, 2.placing left foot on ground outside of right thigh.Turn torso so it is 3.facing left.With bent right arm, 4.place right elbow on outside of left knee.Lift up hips and twist to left, using left hand on ground 5.behind body for support.Hold and breathe.6.Return to Staff Pose.7.Repeat on other side.8.

Upavistha KonasanaSeated V, Wide-Angle Forward Bend

Start in Staff Pose.1.Spread legs wide with toes pointing upward.2.Bending forward with chest bring chin near to ground, 3.grasp toes (or ankles, calves, or knees) with hands.With each exhale, relax deeper into posture.4.Return to Staff Pose.5.

Balance PosturesBalance postures focus on shifting the center of gravity while entering and holding a new position.

Standing Knee-to-ChestBegin in Mountain Pose. 1.Shift weight to left foot. Breathe.2.While exhaling, bend right leg, bringing 3.knee to chest with interlaced fingers below kneecap.Hold and breathe.4.Release right leg and lower it to ground, 5.returning to Mountain Pose.Repeat with other leg.6.

NatarajasanaShiva Pose, Dancer’s Pose

Start in Mountain 1.Pose.Shift and balance 2.weight on left foot.While inhaling, raise 3.left arm with palm facing forward.While exhaling, 4.bend right leg behind body while grasping inside right ankle with right hand.Hold and breathe.5.Release leg gently and return to Mountain Pose.6.Repeat on opposite side.7.

VrikshasanaTree Pose

Begin in Mountain Pose.1.Shift weight to left foot.2.While inhaling, slowly release right 3.foot from ground, placing it on left ankle, knee, or thigh.Rotate right knee to side.4.Enter Prayer Pose. Hold and breathe.5.Release raised foot.6.Return to Mountain Pose.7.Repeat with opposite side.8.Note:• Arms can be at side or raised.

CakravakasanaBalancing Cat

Begin in Table Pose.1.While exhaling, extend right hand forward and left leg 2.back.While inhaling, raise both right arm and left leg.3.Hold and breathe.4.Release and return to Table Pose.5.Repeat with opposite pairs.6.

Abdominal Strength PosturesAbdominal strength postures focus on the development of the abdominal region.

Jathara ParivartanasanaClassic Twisted Stomach Pose

Begin by lying on back. 1.Breathe.While exhaling, bend both 2.legs, placing feet flat on floor. Breathe.While exhaling, bring 3.knees to chest.Extend arms in a “T” position, with palms facing up.4.Straighten legs, partially or completely.5.Lower legs toward left fingertips, turning head to right.6.Hold and breathe.7.Return legs to center.8.Repeat on opposite side.9.

Jathara ParivartanasanaReclining Spinal Twist (variation on Twisted Stomach Pose)

Begin by lying on 1.back. Remain in place and breathe.While exhaling, bend 2.both legs, placing feet flat on floor. Remain in place and breathe.While exhaling, bring knees to chest.3.Extend arms in “T” position with palms facing up.4.Roll bent legs to left, turning head to right.5.Hold and breathe.6.Return legs to center.7.Repeat on opposite side.8.

Naukasana, Paripurna NavasanaBoat Pose

Begin in Staff Pose.1.Grasp back of thighs with 2.hands.While inhaling, lean backward 3.and engage abdominal muscles. Breathe.While inhaling, lean farther 4.backward and lift feet off floor.After finding balance, release 5.hands from thighs, arms straight, palms turned in.Hold and breathe.6.Release and return to Staff Pose.7.Note:• Half boat pose can be done by bending legs.

Inverted PosturesInverted postures allow blood to flow to the upper body and head region.

Viparita Karani MudraInverted Pose

Suspend legs upward with 1.heels pointing skyward and toes flexed, angled toward head.Spread arms above head or 2.palms down on floor near buttocks. Alternatively, support lower back with hands.Note:• Can be done with or without wall for support.

SirsasanaHeadstand

Starting in Kneeling Pose, grasp left 1.elbow with right hand and right elbow with left hand.Bring elbows to ground while letting 2.go of elbows. Lock fingers together to form Inverted V (see “Downward-Facing Dog” below).Cradle head in hands.3.With straightened legs and body in 4.Inverted V, walk feet slowly toward head.Engaging abdominal muscles, slowly 5.raise legs to vertical position.Hold and breathe.6.Release posture slowly, returning to 7.Kneeling Pose.

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SarvangasanaShoulder Stand

Lying on back with legs extended and 1.arms by side with palms down, exhale while bending both legs. Breathe.Exhaling, bring both knees to chest.2.Inhaling, roll hips over shoulders, then 3.support hips with hands.Extend both legs while placing hands 4.on back to straighten body position.Hold and breathe.5.Slowly bend legs and roll back down.6.

HalasanaPlow

Begin in Shoulder Stand.1.While exhaling, lower both 2.legs slowly behind head, resting toes on floor.Hold and breathe.3.Release posture by bending both legs and rolling 4.onto back, arms extended slightly on sides and feet extending up.

Adho Mukha SvanasanaDownward-Facing Dog

Start in Table Pose.1.While inhaling, tuck 2.toes under. While exhaling, straighten legs.Push hands into floor 3.while pressing chest toward thighs, keeping heels on ground if possible.Raise one leg toward ceiling and point foot out straight.4.Return leg to ground and repeat with opposite leg.5.Return to Table Pose.6.Note:• Step 2 is commonly called the Inverted “V” position.

Bending PosturesBending postures help you focus on proper forward bend-ing and skeletal support techniques.

UttanasanaStanding Forward Bend

Start in Mountain Pose.1.While exhaling, bend gently at the waist 2.while extending chest and head forward.Bend legs and release upper body toward 3.legs, leading with the lower back.Allow hands to rest on floor or backs of 4.legs and relax body. Breathe.Return to an upright position, leading 5.with the upper back, one vertebra at a time.Finish in Mountain Pose.6.

Prasarita PadottanasanaV-Leg Forward Bend

Begin in Mountain Pose.1.Step sideways, separating 2.feet about 3–4 feet with toes extending forward.While inhaling, raise arms 3.to “T” position, palms down.While exhaling, bend 4.gently at waist, extending chest and head forward, sliding hands down legs, grasping lower legs.While each exhale, pull gently with arms, bringing head 5.closer to floor.With arms extended in “T,” return to upright position.6.Finish in Mountain Pose.7.

PaschimottanasanaSitting Forward Bend

Start in Staff Pose.1.Leading with chest, bend 2.forward, grasping toes (or ankles, calves, or knees) with hands. Breathe.While exhaling, move deeper into posture, rounding 3.spine.

Back Bend PosturesBack bend postures provide balance to forward-bending postures.

BhujangasanaCobra

Begin by lying face down, legs together, toes pointed, 1.hands beneath shoulders, and forehead touching ground. Breathe.While inhaling, slowly raise forehead, chin, shoulders 2.and chest, keeping hips on ground.Hold and breathe.3.Release and rest. Repeat.4.

Rest Postures Rest postures allow the body to absorb energy generated in other postures.

SavasanaCorpse Pose

Lie on back, eyes closed, palms facing up, legs apart, 1.and feet turned out.Inhale and exhale deeply.2.Observe the body’s stillness; listen to your heartbeat.3.

Restorative Twist

While lying on side with bent legs, surround bolster 1.with arms, locking fingertips.With closed eyes, allow side of face to rest on bolster.2.Allow pelvis and spine to spiral into a twist.3.Broaden back and lengthen spine with focused mental 4.attention.

SequencesMost yoga sessions follow a sequence, or vinyasa, which includes:

A warmup•A series of main postures•A few rest postures, which may include meditation•

When practicing yoga at home, you can create your own sequences to meet your personal needs for that day. An-other popular option is to follow one of yoga’s established sequences, such as the sun salutation.

Surya NamaskarSun SalutationThere are several versions of the sun salutation sequence. The following version contains 12 steps. Follow the se-quence by moving from posture to posture in a flowing fashion—enough to warm the body, but not so fast as to make you feel breathless or out of control.

Start in Standing Prayer Pose. Pause.1.While inhaling, raise hands forward and upward over 2.head, arching back and looking at hands. Pause.While exhaling, bend at hips with legs relaxed and 3.touching palms to ground or behind ankles. Pause.While inhaling, bend right leg and extend left leg back 4.into lunge position. Pause.While exhaling, move left foot back to right foot, 5.entering Plank Pose. Pause and inhale.While exhaling, lower knees, chest, and chin to floor 6.with buttocks kept up. Pause.While inhaling, move into Cobra Pose. Pause.7.While exhaling, move into inverted “V” position, with 8.feet flat on floor. Pause.While inhaling, move into lunge position with right leg 9.forward. Pause.While exhaling, move back to posture in Step 3. Pause.10.While inhaling, return to posture in Step 2. Pause.11.While exhaling, return to posture in Step 1. Pause.12.

Repeat sequence, reversing order of legs in lunge position each time.