Basic Yoga for Busy People: 3 Books in 1: Illustrated Yoga Poses + Easy Yoga Classes to Reduce Body Fat and Eliminate Stress + Yoga Fitness Journal 9798705070800

Table of contents :
Introduction
WHAT IS YOGA
BENEFITS
Basic Yoga Positions ( Asana )
Hero Pose Sanskrit : Sukhasana
Tree Pose
Fish Pose
Downward - Facing Dog
Upward - Facing Dog
Chair Pose
Warrior I
Warrior II
Warrior III
Crescent Lunge
Triangle Pose
Camel Pose
Bridge Pose
Half Moon Pose Sanskrit : Ardha Chandrasana
Corpse Pose Sanskrit : Savasana
Bow Pose
Crow Pose
Wide Legged Forward Bend
Boat Pose Sanskrit : Navasana
Dolphin Sanskrit : Ardha Pincha Mayurasana
Seated Forward Bend
Halfway Lift Twist
Side plank
Reverse Table
Lord of the Dance Sanskrit : Natataraiasana
Extended TableTop Sanskrit : Bharmanasana
Plank Pose Sanskrit : Kumbhakasana
Locust Posture Sanskrit : Shalabasana
Deep Lunge Sanskrit : Anianeyasana
Three Legged Downward Facing Dog Pose Sanskrit : Tri Pada Adho Mukha Svanasana
Pigeon Pose Sanskrit : Eka Pada Rajakapotasana
Bow Half Sanskrit : Ardha Dhanurasana
Side leg lift pose Sanskrit : Anantasana
Goddess Pose
Mountain Pose Sanskrit : Tadasana
Plank Upward Sanskrit : Purvottanasana
Simple Home Exercises
Yoga to Destroy Fat and Improve Flexibility
Yoga to Stress Relief
Measurements
About the Author

Citation preview

Illustrated and Explained Yoga Poses + Easy Yoga Classes to Do at Home to Reduce Body Fat, Improve Flexibility and Eliminate Stress + Fitness and Food Journal to Keep Track of your Results Contents Introduction .....................................................................................................................................5 WHAT IS YOGA ............................................................................................................................................5 BENEFITS .....................................................................................................................................................6 Basic Yoga Positions (Asana).....................................................................................................9 Hero Pose..........................................................................................................................................................11 Sanskrit: Sukhasana .................................................................................................................................11 Tree Pose..........................................................................................................................................................13 Sanskrit: Vrksasana ..................................................................................................................................13 Fish Pose ..........................................................................................................................................................15 Sanskrit: Matsya ........................................................................................................................................15 How do

it...........................................................................................................................................................15 Downward-Facing Dog............................................................................................................................................17 Sanskrit: Adho Mukha Svanasana...........................................................................................................17 Upward-Facing Dog...............................................................................................................................................19 Sanskrit: Urdhva Mukha Svanasana .......................................................................................................19 Chair Pose.........................................................................................................................................................20 Sanskrit: Utkatasana .................................................................................................................................20 Warrior I............................................................................................................................................................22 Sanskrit: Virabhadrasana I .......................................................................................................................22 Warrior II...........................................................................................................................................................24 Sanskrit: Virabhadrasana II ......................................................................................................................24 Warrior III ..........................................................................................................................................................27 Sanskrit: Virabhadrasana III .....................................................................................................................27 Crescent Lunge ...................................................................................................................................................29 Sanskrit: Anjaneyasana ............................................................................................................................29 Triangle Pose......................................................................................................................................................31 Sanskrit: Trikonasana...............................................................................................................................31 Camel Pose........................................................................................................................................................33 Sanskrit: Ustrasana...................................................................................................................................33 Bridge Pose........................................................................................................................................................35 Sanskrit: Setu Bandha Sarvangasana.....................................................................................................35 Half Moon Pose....................................................................................................................................................37 Sanskrit: Ardha Chandrasana..................................................................................................................37 Corpse Pose.......................................................................................................................................................39 Sanskrit: Savasana....................................................................................................................................39 Bow Pose..........................................................................................................................................................41 Sanskrit: Dhanurasana..............................................................................................................................41 Crow

Pose.........................................................................................................................................................43 Sanskrit: Bakasana....................................................................................................................................43 Wide Legged Forward Bend......................................................................................................................................45 Sanskrit: Prasarita Padottanasana..........................................................................................................45 Boat Pose..........................................................................................................................................................47 Sanskrit: Navasana....................................................................................................................................47 Dolphin.............................................................................................................................................................48 Sanskrit: Ardha Pincha Mayurasana.......................................................................................................49 Seated Forward Bend.............................................................................................................................................50 Sanskrit: Paschimottanasana ..................................................................................................................50 Halfway Lift Twist .................................................................................................................................................53 Sanskrit: Ardha Uttanasana .....................................................................................................................53 Side plank..........................................................................................................................................................55 Sanskrit: Vasisthasana .............................................................................................................................55 Reverse Table .....................................................................................................................................................57 Sanskrit: Ardha Purvottanasana..............................................................................................................57 Lord of the Dance .................................................................................................................................................59 Sanskrit: Natataraiasana...........................................................................................................................59 Extended TableTop ...............................................................................................................................................61 Plank Pose.........................................................................................................................................................63 Sanskrit: Kumbhakasana..........................................................................................................................63 Locust Posture....................................................................................................................................................65 Sanskrit: Shalabasana ..............................................................................................................................65 Deep Lunge........................................................................................................................................................67 Sanskrit: Anianeyasana ............................................................................................................................67 Three Legged Downward Facing Dog Pose.....................................................................................................................68 Sanskrit: Tri Pada Adho Mukha Svanasana...........................................................................................69 Pigeon Pose.......................................................................................................................................................70 Sanskrit: Eka Pada Rajakapotasana........................................................................................................70 Bow Half ...........................................................................................................................................................73 Sanskrit: Ardha Dhanurasana..................................................................................................................73 Side leg lift pose

..................................................................................................................................................75 Sanskrit: Anantasana................................................................................................................................75 Goddess Pose.....................................................................................................................................................77 Sanskrit : Utkata Konasana......................................................................................................................77 Mountain Pose ....................................................................................................................................................79 Sanskrit: Tadasana....................................................................................................................................79 Plank Upward......................................................................................................................................................81 Sanskrit: Purvottanasana .........................................................................................................................81 Simple Home Exercises...........................................................................................................................................83 Yoga to Destroy Fat and Improve Flexibility ....................................................................................................................84 Yoga to Stress Relief..............................................................................................................................................92 Fitness and Food Journal ...................................................................................................................................... 100 About the Author............................................................................................................................................... 135

Introduction

WHAT IS YOGA One of the best known and most important terms in the entire Indian culture is the word "Yoga". It comes from the Sanskrit root "you" which means: to put together to perform an action, to unite. Yoga, therefore, has a philosophical meaning (it is part of the six Darshana or "vision" of Indian thought) and a practical application, that is, a method to unite and integrate the human being in the various planes that constitute it, but also to unite it with other beings and the nature that surrounds it. Starting from a general vision of man, of his being and existence, Yoga formulates a theoretical thought and a practical discipline, which apply to more material and concrete aspects of life but also to existential speculations of thought and to the evolutionary aspirations of human being. Yoga, therefore, consists of a theoretical and a practical aspect that include a philosophy, a psychology, a mystical and meditation component combined with the means to achieve them, an evolutionary spiritual process, which is not linked to a specific religion. Yoga aims at psychophysical well-being, which requires a precise knowledge of physiological processes, as well as psychic processes and the interaction and reciprocal influence between mind and body, anticipating. Yoga also develops personal and social ethical and behavioral norms (Yama and Nyamu) and therefore can also be defined as a particular form of sociology.

BENEFITS By practicing Yoga regularly even for a few minutes, it is possible to increase well-being, calm and mental clarity. Frequent practice allows you to develop greater responsibility and focus, to better face the challenges of everyday life. The Yoga practitioner is able to better define his own existential path and better manage his emotions. The techniques of Yoga serve to harmonize the body-energy-mind system and the practitioner increases strength, determination, clarity of ideas. The benefits of physical activity carried out with Yoga are reflected on the mind and body, facilitating and helping in the various phases of life and to achieve the set goals. Yoga is therefore a perfect match also to diet, because it

helps to increase serenity and the determination to lose weight and the physical activity performed is perfectly combined with the need to burn fat. The benefits of Yoga can therefore be summarized as follows: It improves our cardiocirculatory circulation Helps to manage daily stress It reduces anxiety, panic attacks and depression It allows us to be clearer and more focused Improve our balance and our strength It stretches our muscles, making us more flexible Relieves muscle and joint pain Improve your breathing It helps to manage all our emotions, from anger, to sadness, to joy It makes the skin more toned, more elastic and younger Eliminates sleep disorders, such as insomnia It allows us to know ourselves better In pregnancy, it benefits both mother and baby In addition, according to tradition, constant practice is able to awaken the Kundalini, the divine energy that lies in every human being. This energy starts from the base of the column and rises to the top of the head, crossing the 7 chakras. Not only better muscles and greater flexibility, therefore, but also a deep introspection and ability to manage ourselves and our emotions. Yoga is literally capable of improving every aspect of our life. In this book you will find some Yoga poses explained and easy to practice and a simple exercise program to perform at home in no time. The goal is to increase mental and physical well-being and if it is also combined with a diet it will be even easier and more fun to lose weight!

Basic Yoga Positions (Asana) The third of the eight Angas, or arms, of classical yoga, described by Patanjali in the Yoga Sutras, after the Yama’s and Niyama’s, are the Asanas or physical positions, which represent the basis for the practice of the higher stages, such as the techniques of breathing, concentration, and meditation. To practice Yoga correctly, choose a place that allows you to be calm and where there are no distractions. It doesn't take much time, but concentration. Each exercise involves inhalation and exhalation activities that are used to regulate the oxygen supply to the muscles, to relax the body and to control the heartbeat. In fact, Pranayama or breathing: Prana means energy and also breath and Ayama means control are fundamental in Yoga. Thanks to the asanas it is possible to stimulate the opening of the energy centers of the body, the chakras, and in this way connect with the universal energies. In essence, therefore, the purpose of asana practice is therefore primarily spiritual. The posture aims to create a state of stable balance on a physical, emotional, psychological and mental level, not to become better athletes nor to firm the lower back (although it can have these effects as a side effect). Recommendations:

Don't push your body beyond its limits, the more you practice yoga, the more your balance will improve. Alternate the left / right side in the various poses. Now you can start ...

Hero Pose Sanskrit: Sukhasana

How to do it

Begin to sit on the mat with the seat bones on the front edge of a folded blanket. Cross your shins parallel to the mat, placing your feet each under the opposite knee. Press your seated leg bones down and straighten your back to straighten your spine. Open your shoulder blades. Place your hands on your knees with palms facing up or down (calming). Close your eyes and inhale and breathe. Try to change the crossing of the legs each time you repeat the pose.

Benefits This position is useful for calming the mind and practicing meditation. In addition, it strengthens the back and hips.

Tree Pose Sanskrit: Vrksasana How to do it To perform the mountain pose, start by choosing a fixed point in front of you to watch so as not to lose your balance. Begin to inhale and slowly shift your weight into your left foot and lift your right foot off the floor about an inch. Now use your right hand to rest your foot at the inner thigh, do not place your foot directly on the knee. As you continue to inhale, keep your back straight and try to stretch your neck and top of your head. Bring your palms in front of your chest and join them as if in a prayer. If you are an experienced practitioner or if you already master this position, you can raise your arms to the sky in a V, look up and also try to close your eyes, always maintaining balance.

The benefits This position is an exercise for concentration and the ability to maintain balance, training the feet and the outside of the hips.

Fish Pose Sanskrit: Matsya

How do it Lie face up and with your knees bent and feet flat on the mat and parallel to each other. Pressing with your feet, lift your hips without opening your knees. Bring your arms under your buttocks keeping your palms flat on the ground and with your thumbs touching. Now lower your glutes to your hands. Straighten your legs, bring your big toes together, but keep a small space between your heels, stretch your big toes to stretch your quadriceps too. Press your palms and elbows down and inflate your chest by lifting your spine up. Once your upper body is raised, slowly drop your head back and lower it onto the top of your head. Keep the curve of the back in line with the curve of the neck. Move the weight of your head to your palms and elbows. It does not put pressure on the neck. Slowly begin to descend with your chest and head towards the floor to exit the position.

The benefits This pose strengthens the quadriceps and stretches the back, chest, and neck.

Downward-Facing Dog

Sanskrit: Adho Mukha Svanasana

How to do it Stand on all fours and slowly walk with your hands in front of you about 6 inches. Bend your toes and start lifting your hips up and back to lengthen your spine. Bend your knees slightly to shift your weight to your legs while tensing your thigh muscles. Now, spread your fingers and pressing between your hands, rotate your arms so that your biceps are facing each other, and your elbows are out. I pushed my thighs back. Keep your head in your arms and gaze towards your legs.

The benefits

This position serves to flood the shoulders and stretch the hamstrings and the spine. By placing the head in the arms, then under the heart, this slight inversion produces a calming effect

Upward-Facing Dog Sanskrit: Urdhva Mukha Svanasana How to do it Lie on your stomach, bend your elbows and place your hands at the level of your lower ribs. Bring your elbows close to your torso, bend your toes. Begin to inhale and exhale and push your hands to the floor to stretch your arms up and open your chest. Begin to lift yourself lightly starting from the arms and trying to straighten them as much as possible and initially keeping the hips resting on the ground. Then, lift your hips and thighs off the floor a few inches and place the backs of your feet on the floor. Slowly raise your head and gaze upwards. If you have low back pain or spine problems, it is best to keep the top of your feet and thighs flat on the ground.

The benefits With this position you stretch your hip flexors and abs. Also, train your arm muscles

Chair Pose Sanskrit: Utkatasana How to do it

Inhale and begin lifting your arms upward, spreading your fingers and stretching your hands. Exhale and bend your knees as if you were sitting on a chair. Shift your body weight onto your heels and lengthen your spine. Repeat the move, inhale and stretch your arms, exhale and sit deeper in the pose.

The benefits This position trains the legs and stretches the back, it also strengthens the mind, because you have to resist the physical effort with patience and also trains your breathing.

Warrior I Sanskrit: Virabhadrasana I

How to do it Get into the downward facing dog position. Bring one foot forward in your hands. Rotate your back foot out about 45 degrees and shift your body weight onto the back foot. Line up your feet from heel to heel. Bend your front knee as you straighten your back leg. Push your rear heel towards the floor. As you inhale, stretch your arms upward and lengthen the spine. Raise her hands in a V to the ceiling or place her hands on her hips while always keeping her back straight.

Rotate your torso towards the front leg.

The benefits This energizing position trains the legs, back and arm muscles. It also strengthens the chest, shoulders, neck, thighs and ankles.

Warrior II Sanskrit: Virabhadrasana II Share on Pintere st

How to do it Stand with your legs spread and feet apart (3 feet apart). Move your right heel out so your toes are slightly inward and toward the other leg. Rotate your left foot 90 degrees. Align the left heel with the arch of the right foot, always keeping the feet apart. Bend the left knee to a 90-degree angle, keeping the knee in line with the toes, do not go over the foot with the knee to avoid straining the knee too much. Extend your back leg straight and down towards your back foot. As you inhale, bring your arms to a T at shoulder height. Straighten your shoulder blades along your back. Spread your fingers apart and keep your palms facing down. Look at the front toes. As you exhale, sink deeper into the stretch. Pro tip: To put your shoulder blades straight and spread across your back, rotate your palms facing up. In this way, notice how your shoulders move. Once settled, rotate your palms face down.

The benefits This pose helps to calm and clear the mind. It also strengthens the legs and ankles by increasing resistance.

Warrior III

Sanskrit: Virabhadrasana III Take the position of Warrior I. Bend forward at your hips placing your abdomen on the front of the thigh and bringing your arms together forward. Keep your foot behind and shift your weight to your front foot. Breathing in, lift your back leg off the ground, straighten your leg. Press your palms in front of the breastbone (prayer hands) and look forward. You can also place your arms at your sides, as if you are flying, or on the floor below your shoulders if you can't keep your balance.

The benefits This position trains the legs, outer hips and stretches the upper back. It also helps improve balance and posture.

Crescent Lunge Sanskrit: Anjaneyasana

Get into the downward facing dog position. Exhale and bring your right foot forward in your hands. Bend the knee approximately 90 degrees and place it in line with the foot, do not go over the foot with the knee. Open your hips and keep your feet facing forward. Keep your left leg back, straight and move

it a few centimeters away from your right leg, lift your left heel. Push your right hip forward and your left hip back e align your hips, so they are parallel to the top edge of the mat. Inhale as you lift your torso to a standing position. Raise your arms above your head and place your palms against each other. Push your tailbone towards the floor. Gently tilt your head and look at the space between your thumbs. Make sure your front shin stays vertical. If necessary, adjust the distance between the legs to maintain balance and prevent the bent knee from going over the toe, the bent knee should be aligned with the ankle. Contract your abs to maintain balance. Open your shoulder blades and straighten your back. Straighten your neck and stretch your upper body. Push your abdomen down and not forward. Release your arms and straighten your knee to get out of the position.

The benefits This pose is useful for stretching the legs and hip flexors, while also opening the chest and shoulders. Tone your thighs, hips and butt. This pose also increases balance, energy and reduces fatigue.

Triangle Pose Sanskrit: Trikonasana

Stand with your legs spread and feet apart (3 feet apart). Move your right heel out so your toes are slightly inward and toward the other leg. Rotate your left foot 90 degrees. Align the left heel with the arch of the right foot, always keeping the feet apart. Bend the left knee to a 90-degree angle, keeping the knee in line with the toes, do not go over the foot with the knee to avoid straining the knee too much. Extend your back leg straight and down towards your back foot. Reach forward with your front arm. When you can’t reach anymore, hinge at the front hip. Bring your front arm down to your shin, a foam block, or the

ground. Lift your back arm up toward the sky and spread your fingers. Take your gaze down to the floor or up toward your lifted hand.

The benefits This position serves to stretch both the inner and outer thigh muscles and helps to train balance.

Camel Pose Sanskrit: Ustrasana

Kneel on your shins and press the backs of your feet to the floor. Place your hands on your hips with your thumbs resting on your lower back. Inhale and straighten your back and open your shoulders. Exhale and bring your arms

back and with your hands try to touch your heels or at least your calves. Open your chest and shoulders. Bring your gaze upwards. Tip: Bend your toes so you don't have to go too far. The more experienced can try the variant with the leg bent forward

The benefits With this pose you stretch the front of the body from the throat to the ankles and train the back muscles.

Bridge Pose Sanskrit: Setu Bandha Sarvangasana

Lie on your back on the floor, you can put a folded blanket under your head to better position your neck. Bend your knees and place your feet on the ground, your heels should be in line with your knees. Exhale and, pressing on the feet, lift the buttocks towards. Keep your arms at your hips. Open your shoulders. Keep your thighs and insides of your feet parallel. Squeeze your hands under your pelvis. Keep your thighs parallel to the floor and your knees in line with your heels. Push your knees forward, away from your hips,

and stretch your tailbone towards the back of your knees. Raise the pubis towards the navel. Keep the chin slightly apart from the breastbone. Release with an exhalation, slowly rolling the spine on the floor to exit the pose.

The benefits This backbend opens up the entire front of the body. Train your back, shoulder, and hamstring muscles.

Half Moon Pose Sanskrit: Ardha Chandrasana How to do it

The pose begins standing with your legs apart. Rotate the torso to the right

and the right foot so that the tip of the foot also points to the right. Bend the front knee, do not go beyond the line of the foot. Place your hands on the ground. Step back with your left foot and walk with your front hands about 12 inches forward. Keep them on the floor. Inhale and exhale. Shift your weight onto your front foot and lift your back foot off the ground. Straighten your front leg, keeping your front hands on the floor. Extend your back leg towards the wall behind you, foot flexed. Raise your back arm to the sky. Keep your eyes on the hand touching the ground. To exit the position, bend the front leg and slowly lower the raised leg towards the floor. Tip: To challenge your balance while in the pose, look at your hand up and try to catch the foot of the upper leg with your raised hand.

The benefits This post trains the abs and the inside and outside of the thigh. Furthermore, it promotes concentration.

Corpse Pose Sanskrit: Savasana

How do it Lie down on the mat. Open your shoulders and stretch your neck. Keep your head straight and gaze upward. Keep your legs straight and your toes pointing up. Extend your arms at your sides with your palms facing up. Close your eyes and relax.

The benefits This pose relaxes the whole body and allows you to absorb the benefits of the practice.

Bow Pose Sanskrit: Dhanurasana Lie on your stomach, lift your shoulder blades gently and raise your arms above you. Bend your knees to bring your feet close to your butt. Keep your body flat on the ground, lift only your shoulder blades, arms and knees as mentioned above. Inhale and now lift the rest of your body off the ground, keeping your hips on the ground. Grab your toes or ankles with your hands, aided by stretching your back and widening your chest. Don't swing.

The benefits This position trains the abs and also serves to stretch the entire front of the body.

Crow Pose Sanskrit: Bakasana Bend your knees as if you were doing a deep squat, keep your feet aligned and slowly lift your heels off the ground, keeping your toes flat on the floor. Now spread your knees beyond the line of your hips. Place your palms on the ground near your knees, spread your shoulders and place your shins around your upper arms. Look at a fixed point in front of you and slowly begin to shift your body weight onto your arms and lift your toes off the ground.

The benefits This position creates (and requires) considerable strength in the arms, wrists, core and hip flexors. With this exercise, the abdominals are trained.

Wide Legged Forward Bend Sanskrit: Prasarita Padottanasana

Stand on the mat with your feet facing the long side of the mat and place your hands on your hips. The feet are parallel to each other. Take a breath and straighten your legs and back. Exhale and tilt your torso forward. Bring your arms to the floor. Bring your torso parallel to the floor, press your fingertips of hands to the floor. Stretch your arms parallel to your legs and perpendicular to the floor. Spread your arms out so your hands are in front of your feet. Bend your elbows outward and clench your hands into a fist. Leave

your head in your arms and look back. Open your shoulder blades and push your thighs back. To get out, open your hands on the floor and stretch the front of your torso. Then with an inhale, place your hands on your hips and straighten your back.

The benefits This pose strengthens the thighs and back. Also, this pose increases inner calm.

Boat Pose Sanskrit: Navasana Sit on the ground with your knees bent and put your hands under your knees. Push your back by shifting your body weight onto your butt and start squeezing your abs. Point back on the bones in the semicircle and pull your lower back in and up as you hug your abs towards your spine. On an inhale, lift your shins parallel to the floor and stretch your arms forward, then exhale. Finally, if you can, straighten your knees.

The benefits With this position you train your abs and hip flexors.

Dolphin Sanskrit: Ardha Pincha Mayurasana

How do it Get on all fours on the mat. Put your elbows at shoulder height and spread your fingers apart. On one breath, lift your heels and hips up and back. Keep your head down in your arms. Let your head hang off the floor. Fold your arms and lean on your forearms. Push your upper body up. Place your heels on the mat and stretch your hamstrings.

The benefits This position is useful for relieving stress. Strengthens the muscles of the thighs and arms.

Seated Forward Bend Sanskrit: Paschimottanasana

Share on Pintere st

How to do it Sit on the floor and straighten your legs in front of you. Elongate your torso over your thighs until you can hold of the outer edges of your feet. Your hamstrings must be tight.

The benefits This pose lengthens your spine and stretches your hamstrings. This pose helps you to improve calm.

Halfway Lift Twist Sanskrit: Ardha Uttanasana

How to do it Stand on the mat. Bring the right leg in front of the left. Keep your legs crossed. Bring your arms down to touch your feet as you can. Keep your legs straight. Try to touch the ground with your fingers. Maintain balance and lengthen your spine.

The benefits This pose helps to stretch the back and thigh muscles. This pose helps in maintaining good posture.

Side plank Sanskrit: Vasisthasana

How do it Assume the downward facing dog position. Turn to the outer edge of your right foot, making sure your right foot and right hand are aligned. Place your

left foot on top of your right. Stretch the spine through the top of the head. When in balance, raise your left hand straight up. Press the floor with your lower hand and lift yourself up. Pro tip: For an added challenge, lift your top foot off the foot to the ground, take a position like a star.

The benefits This position trains the shoulders, upper back, arms, and abs.

Reverse Table Sanskrit: Ardha Purvottanasana

How do it Sit on the ground with your legs stretched out in front of you and your arms

resting at your sides. Bend your knees and keep your feet flat on the floor. Put your hands back with your palms flat on the floor, fingers pointing towards your feet. The hands must be aligned with the shoulders. While inhaling, press firmly on your hands and feet. Straighten your elbows and lift your hips and chest towards the ceiling. Keep your chest, torso and knees in a straight line, parallel to the floor. Keep your legs straight, but don't squeeze your buttocks. Press all ten toes. If you are comfortable in this position, gently lower your head back so that the top of your head is facing the floor, so that your eyes are facing. Slowly lower your hips to the mat. Stretch your legs to get out of the position.

The benefits This position stimulates the respiratory and endocrine systems because it tones the back and opens the chest. This pose also trains the arms and legs.

Lord of the Dance Sanskrit: Natataraiasana

How to do it Stand with your legs together and your feet facing the short side of the mat. As you inhale, lift your arms straight up and contract your abs. Once you have achieved balance, begin to slowly lift one leg back and up, slightly bending the knee of the leg to the ground and the knee of the raised leg. Keep your body weight on the leg resting on the ground and once you have achieved balance, bring the raised leg as close to your hands as possible and try to grab the foot off the ground with your hands. Warning: do not arch

your back too much in an attempt to grab the foot. If at first you can't grasp the foot this is normal, practicing will make it easier. Pro Tip: Experts can try to grab the foot with one hand and stretch the other arm forward.

The benefits This position trains the abs, arms, back and leg muscles. It also increases the ability to maintain balance.

Extended TableTop Sanskrit: Bharmanasana

How do it Assume the reverse table position but place your hands with your fingers

pointing to the side opposite your feet. Breathe and start extending your left leg. Point your left toe outward. Contract your abs, keep your back straight and find balance. Breathe and tilt your head down without squeezing your neck. When you feel ready, raise your right arm straight in front of you. Maintain balance. Bend your right arm and place your hand on the ground to begin exiting the pose.

The benefits This pose strengthens shoulders and core, trains the muscles of the legs and arms.

Plank Pose Sanskrit: Kumbhakasana

How to do it Get into the downward facing dog position. Move forward so that your shoulders are aligned with your wrists. Bring the navel towards the spine by contracting the abs and keeping the hips suspended. Push your heels back as you stretch your head forward. Put pressure on your hands by pushing towards the ground. Stretch your arms and widen your chest. It is possible to rest the elbows on the ground while keeping the abdominals

contracted and the gaze forward (thus assuming the position called "Elbow Plank"). Tip: Get down on your knees if holding the pose is too difficult.

The benefits One of the best positions to strengthen the abs and promote stability.

Locust Posture Sanskrit: Shalabasana

Lie down on the ground. Put your arms along your sides with your hands facing up. Keep your gaze forward and towards the ground. As you inhale, lift your right leg. Keep your leg straight and don't twist your hip or arch your back excessively. Hold the position and keep breathing. Exhaling, lower your right leg. Lift your left leg as you did your right. Take deep breaths. Breathing in and with some momentum, lift both legs, as high as possible, keep your knees straight. To exit the position, exhale and lower your legs.

The benefits This pose increases flexibility and strengthens the entire back, shoulders, and arms. It tones the nerves and muscles especially in the neck, shoulders and abdominals and improves digestion.

Deep Lunge Sanskrit: Anianeyasana

Stand and step forward with one leg, bending the knee so that the knee is above the ankle at a 90-degree angle. Extend your back leg straight back and resting your back knee on the mat. Straighten your back to lengthen your spine without leaning forward. Interlace your fingers and place your hands on your front knees or you can lift your arms up and look forward. Maintain balance.

The benefits This pose trains the hips, front of the leg, muscles around the knee, arms, neck, and chest. This pose strengthens the quadriceps, calves, hamstrings, shoulders, and arms.

Three Legged Downward Facing Dog Pose Sanskrit: Tri Pada Adho Mukha Svanasana How do it Assume the downward facing dog pose.

Breathing in, lift your right leg off the ground to the back. Keep your hips level with each other as you lift your right leg. The hips should remain aligned with the floor. Don't rotate your hips! Shift your weight to both arms. Once your balance is maintained, you can bend your right knee and let your right heel come towards your left glute (this pose is called: Three Legged Downward- Facing Dog with Hip Opener). To exit the pose, release your right foot to the floor. Take several breaths with the dog down and then repeat the sequence on the left side.

The benefits This position trains your arms, improves hip flexibility, and strengthens your abs.

Pigeon Pose Sanskrit: Eka Pada Rajakapotasana

How do it Assume the downward facing dog pose. Bend your right knee and bring your leg forward as if you were going to lunge. Instead of putting your foot down as you would do for a lunge, bring your right knee on the floor outside towards your right hand. The right shin should lean back towards the left hip and be parallel to the front of the mat. Rest your left knee on the mat. Your left leg should be flat on the floor. Your left foot must point backwards and the back of the foot must rest on the mat. Line up your hips towards the front

of the mat. Take a blanket folded under the right side of the hip if you need to make the pose more comfortable. If you feel stable, lean your torso forward over your right leg. Keep your hips open and aligned and your weight balanced equally on both sides. If you feel too tight you can put a blanket under your hip or back knee. Bring your forehead to the floor. Place your hands in front of your bent knee and with your palms facing down. Straighten your arms. To exit the pose, fold your left toes under and step back into a downward facing dog Repeat the pose on the other side.

The benefits This position stretches the back and abdomen. Stretches the leg muscles.

Bow Half Sanskrit: Ardha Dhanurasana

Get on all fours on the mat. Keep your arms straight and in line with your shoulders. Extend left arm forward and right leg back and keep balance. Inhale and bend the right knee so that the right foot is lifted upwards. Extend your left arm forward and then back and hold your right foot with your left hand. Maintain balance. Lower your arm and leg as you exhale and come back to all fours to exit the pose.

The benefits This position strengthens the back and abdomen. It also allows you to train

your balance and loosen your legs.

Side leg lift pose Sanskrit: Anantasana

Lie on your left side and align your legs and feet with your hips and shoulders. Keep your right arm over your right hip. Bend your left elbow and rest your head on your left hand. Keep your left elbow aligned with your body. Lift the right leg keeping it aligned with the body and pushing the sole of the foot upwards. Keep your balance and body aligned, don't roll backwards. Open the wings. Bend your right knee to exit the pose. Repeat the pose on the other side. You can also grab the big toe of your right foot with your right hand.

The benefits This pose trains the hamstrings and relieves tension in the legs. Relieves back pain, prevent hernias and promote circulation to the abdomen.

Goddess Pose Sanskrit : Utkata Konasana How do it Stand up straight and rotate your toes outward and heels inward to form an angle of approximately 45 degrees. Bend your knees in the same direction as your toes and lower your hips towards your knees. Do not go beyond the line of the feet with the knees. Place your palms on your knees and straighten your back. Push your tailbone towards the floor. You can also raise your arms, bend your elbows at shoulder height, open your palms and stretch your fingers upward.

The benefits This pose stretches the hips, groin, and chest. Strengthens the quadriceps and inner thigh muscles. Helps circulation.

Mountain Pose Sanskrit: Tadasana

How to do it

Stand with feet together. Open your shoulders, straighten your back and raise the top of your head. Contract your thigh muscles and abs. Rotate your palms forward. Relax your jaw and straighten your forehead. Breathe.

The benefits It may seem like this pose is a simple standing, instead it trains your balance and brings your attention to the present moment.

Plank Upward Sanskrit: Purvottanasana

How do it Sit with your hands behind your hips and fingers pointing towards your feet. Bend your knees and place your feet flat on the floor with your heels at least one foot away from your buttocks. Take a breath, press the insides of your feet and hands against the floor, and lift your hips until you reach a reverse table position. Keep your back and legs parallel to the floor and your arms straight and perpendicular to the floor. Contract your abs to maintain balance. If you can’t squeeze the back of your neck, slowly let your head fall back.

Slowly bend your knees to get out of the position.

The benefits This position helps to strengthen the arms, wrists and legs and is useful for stretching the shoulders, chest and front ankles.

Simple Home Exercises Here are blocks of exercises that you can easily do at home. You need to alternate exercise blocks throughout the week, not do the same exercise block two days in a row. The duration of each pose in Yoga is calculated based on the number of breaths to be taken. A breath includes a deep inhalation and a subsequent exhalation. It is recommended to start by holding each pose for at least 3 breaths and then increase as you repeat the same pose throughout the week. Don't worry if the first few times you can't do the pose or block exercises well, it's normal, the more you train, the better you will become! Ready to get started?

Yoga to Destroy Fat and Improve Flexibility

- Week 1: Hold each pose for 3 breaths. - Week 2: Hold each pose for 5 breaths. - Week 3: Hold each pose for 8 breaths. - Week 1: Hold each pose for 3. breaths. - Week 2: Hold each pose for 5 breaths. Week 3: Hold each pose for 8 breaths - Week 1:

Hold each pose for 3 breaths. - Week 2: Hold each pose for 5 breaths. - Week 3: Hold each pose for 8 breaths. breaths. - Week 2: Hold each pose for 5 breaths. - Week 3: Hold each pose for 8 breaths. breaths. - Week 2: Hold each pose for 5 breaths. Week 3: Hold each pose for 8 breaths.

- Week 1: Hold each

pose for 3 breaths. - Week 2: Hold each pose for 5 breaths. - Week 3: Hold each pose for 8 breaths.

each pose for 3 breaths. - Week 2: Hold each pose for 5 breaths.

- Week 3: Hold each pose for 8 breaths.

Yoga to Stress Relief

Class n. 1 1)Wide Legged Forward Bend hold the pose for 5 breaths

2)Triangle Pose hold the pose for 8 breaths. Run from both sides, right and left.

3) Three Legged Downward Facing Dog Pose hold the pose for 5 breaths

4) Warrior II hold the pose for 8 breaths. Run from both sides, right and left.

5) Bridge Pose hold the pose for 5 breaths

6) Upward-Facing Dog hold the pose for 8 breaths.

1) Tree Pose hold the pose for 8 breaths.

2) Mountain Pose hold the pose for 8 breaths.

3) Hero Pose hold the pose for 8 breaths.

4) Bow Pose hold the pose for 5 breaths

5) Bridge Pose hold the pose for 5 breaths

1) Tree Pose hold the pose for 8 breaths

2) Deep Luge hold the pose for 8 breaths

3) Lord of the Dance hold the pose for 5 breaths

4)Extended TableTop hold the pose for 5 breaths

Fitness and Food Journal

Measurements

Weight …

Waist ….

Bust .... Hips …. Thigh ….

Calf ….

About the Author

International teacher, Julia Jones has been studying and practicing Yoga since 2005. Her practice and writing is inspired by the Darshana traditions of Indian thought. He teaches from his studio in Melbourne and also runs yoga retreats and seminars around the world. She spends time each year in India to learn more about Indian culture and improve her yoga practice. Julia has collected in this book a part of her experience in India in the practice of Yoga that she made simple and understandable for everyone.

© Copyright 2019 by Julia Jones- All rights reserved. This content is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable.

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