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Yoga Therapy




Andrew's Health
Transitions Course!


Andrew's Yoga Detox


Stress Relief
& Energy Medicine


Andrew's Full
Spectrum Diet!


Negative Energy
Clearing Kit







Yoga Therapy

NAMASTE and WELCOME!

Yoga Therapy integrates the ancient wisdom of Classical Yoga, Healing Beliefs and Ayurveda, to facilitate the continuum of self healing from dis-harmony to vitality by serving both the individual and the professional, through guidance, practice and education.

Yoga therapy coordinates particular yoga asanas for specific disorders. These poses (asanas) may change according to a person's progress. Yoga therapy advocates the belief that since yoga is a holistic discipline teaching that the mind, body, and spirit are connected, yoga therapy can go beyond the results that are possible with physical therapy.

From this portal you can find information on yoga schools of thought. You will learn about the tools for yoga such as pranayama, how to do asanas for healing and the magic of mudras. Take your yoga class online. Learn how meditation, breathing and stretching can help with pain situations. Find our most comprehensive guide to yoga remedies. Discover how to live a yogic lifestyle, learn the healing practice of ayurveda and enjoy our featured products for yogis.



Featured Products

"Bolster Your Practice"

With the complete line of Earthlite bolsters! These popular and versatile bolsters help by relieving muscle strain, are favored by those with circulation problems and are designed to meet the needs of all yoga, massage and meditation practitioners.

Find Bolsters Here!



Yoga Jewelry

The Art of Adornment steeped in the yogic mind set and practiced through tantric traditions, stones, crystals, seeds and precious metals can be worn as jewelry to help in maintaining balance, focus, centeredness, mental clarity as well as, physical and emotional stability. Yoga-inspired jewelry is created for a purpose. Whether it is used to evoke a sensual mood, create undeniable calm or stimulate energy, jewelry can be used to balance the three dosha, increase physical energy and bring emotional well being.



Meditation Buddha

The Buddha is a source of inspiration and enlightenment to many people around the world. His teachings of peace touched millions of people and improved the lives of countless more. He stands now as an Oriental symbol of peace, prosperity, and harmony.

Amitabah, the god of infinite light is associated with the ure land or paradise. Belief in the Amitabah is said to bring calm, peace and a contented life. Amitabah is the meditation buddha and can be used in Feng Shui as a remedy for weak or lost Qi, or vital energy. Buddhas are often placed in sacred altars, set up in the knowledge/spirituality section of the Feng Shui Bagua. This beautiful polyresin statue stands 5"x8"H.

Feng Shui Cures: Knowledge/Spirituality, For lost or weak Qi.

Product Name: Meditation Buddha. $64.95 Add to Cart

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The Deluxe Meditation Kit

Meditation will calm an agitated mind, creating optimal physical and mental health, undo our sense of separateness, which is the common root of fear and misery, unify consciousness, putting us in touch with our higher self and connect us to higher consciousness. Meditation restructures the mind, allowing us to achieve our full potential as human beings. This powerful tool teaches you a life-long discipline granting you the power of self-love and realization. This powerful tool teaches you a life-long discipline granting you the power of self-love and realization.

This beautiful kit features the "How to Guide" to Meditation, a pack of our Sacred Incense, an Incense Holder, an Amethyst Crystal (the "stone of meditation"), our Herbal Pillar Candle and a Meditation Music CD.

Product Name:The Meditation Kit $35.00 Add to Cart

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Meditation Pouches

These beautifully packaged meditation pouches allow you to carry your meditation and stones with you as you practice that meditation throughout the day. These pouches ignite awareness and consciousness. Through each meditation, they can help you to make the right choices in order to find balance in your life!! Each pouch contains: a fulfilling and spiritual meditation, 4 crystals to help amplify your intention, as well as helpful tips to achieve enlightenment. Choose from:

Action Pouch: To find strength and motivation in order to act on your goal.
Awareness Pouch: To bring about self awareness through deep consciousness as you become in tune with all that is around you.
Calming Pouch: To enhance serenity in life while leading you to the most balanced place we can find; our own inner peace.
Patience Pouch: To discover the secrets of being patient with willingness. discipline and self-control.
Stability Pouch: To be able to withstand the forces that unravel us through firmness, soundness, steadiness and strength.
Sweetness Pouch: To rediscover the child-like brilliance and humility we have buried and allow ourselves to look at things with wide eyes.
Wisdom Pouch: To honor our great teachers and meditate on the path of conscious learning and devotion to our purpose in life.

Product Name: Meditation Pouch $24.95 Add to Cart

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Tibetan Tingsha Cymbals

Tibetan hand cymbals called "Ting-sha" or Ding sha, are apart of the celestial orchestra, played by goddesses of dance, music and song. The Tingsha are individually handcrafted by the ancient Tibetan method of sand-casting. After casting, each individual Tingsha is skillfully tuned by hammering around the thick outer rim to create a perfectly matching pitch for each pair. The bell metal used in the Tingsha is made of a pure bronze alloy of copper and tin with a white metal component of zinc and nickel. This is what gives the chimes their perfect pitch clarity!

There are swirling dragons patterned into the Tingsha. The Dragon is one of the most powerful and revered symbols in Feng Shui. Dragons represent strength, goodness, and the spirit of change and transformation. Qi is described as the Cosmic Breath of the dragon. A well placed dragon can inspire and uplift you throughout your own personal growth and challenges.

These bells measure 2 1/2" in diameter with a 15" cord between them. They come in a beautiful pouch.

Feng Shui Cures: Tibetan Buddhists use sound to bring one's attention to the present. Hand-tuned, the sound is resonant and penetrating, and is a perfect vehicle to draw one's mind into focus. The sound is known also to be spiritually cleansing. Dragons can be placed in your living room, home office, or study; in the East or Southeast corner or anywhere the metal element is required.

Product Name: Tingsha Cymbals $34.95 Add to Cart

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The "Elements" Gift Sets

Your astrological element says a lot about who you are and how you behave. It relates to our relationships, careers and lifestyle. Our beautiful, all natural gift boxes are filled with great products aimed at balancing your physical and emotional aspects. We fill each gift box with goodies like the "Angel's Mist" line of Essential Oils, Body Sprays, Body Lotions, Incense, Aromatherapy Botanical Candles, Massage Oils, Soaps and Color Therapy Bath Salts. These wonderful gift baskets are all themed around the elements.


"Earth": Clay Mask, Bath Herb Essence, Aromatherapy Botanical Candle, Massage Oil.

"Air": Perfume Oil, Body Spray, Body Lotion, Aromatherapy Botanical Candle.

"Fire": Aromatherapy Botanical Candle, Sea Salts, Incense Sticks, Perfume Oil.

"Water": Bath Herb Essence, Perfume Bath Oil, Sand Bar Soap, Sea Salts.

Product Name: "Elements" Gift Basket $39.95 Add to Cart

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Ben Wa Balls

These finely crafted, authentic Ben Wa balls will be sure to stimulate all your vital nerve endings in your palm. Exercise some hand muscles you never knew you had. You can use these to help relieve stress, decrease the pain from arthritis, focus during meditation or while watching TV.

These steel balls originated in the Chinese city of Baoding during the Ming Dynasty (1368-1644 AD). According to traditional Chinese beliefs, the vital organs of the human body are all connected to the fingers. By manipulating these iron balls, it stimulates the circulation of blood and energy throughout the body. Take the challenge of spinning these iron orbs without dropping them. Hollowed balls are outfitted with peacefully toned chimes.

These are small size approximately 40-45mm in diameter and fit comfortably in your hand and comes in a variety of Cloisonn?esigns.

Now in larger size 65-70mm too!

Feng Shui Cures: For health. Generates, stimulates and strengthens Qi.

Product Name: Ben Wa Balls with silk box $14.95 Add to Cart

Product Name: Big Ben Wa Balls with silk box $24.95 Add to Cart

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The Deluxe Incense Set

The unbelievable power of exotic scents can align our mind and spirit and help in relieving stress, calming the central nervous system and stimulating our emotional centers.
This "scentful" 10 piece set features the "Guide To Working With Incense", a pack of our Sacred Incense Sticks, Sage Incense, Cone Incense, Powdered Incense, Herbal Incense, Feng Shui Incense, A natural seashell vessel, a pack of charcoal, and two different incense holders!

Product Name:The Deluxe Incense Set $28.50 Add to Cart

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Dhoop Sticks

We are proud to feature the Panchavati Dhoop Sticks, imported from India. These sticks are approximately 2.5" long. The box also serves as a burner by inserting an incense stick into the metal ring in the right of the box. The stick is a blend of musk, resinoids, sandalwood, and other fine Indian perfumes that come together to make one sweet scent. One box contains 10 sticks.

Product Name: Dhoop Sticks: one box $1.50 Add to Cart

Product Name: Dhoop Sticks: box of 12 $10.50 Add to Cart

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Chakra Pendant

This beautifully, hand crafted pendant works with the metaphysical healing power of crystals, allowing us to create better emotional and spiritual balance! This stunning pendant necklace helps to stabilize and center our thought patterns, bring peace and calm to our mental state and soothe us during stressful times.

The purpose of the Chakra Pendant is to help realign and balance the energy fields of each specific Chakra, therefore aligning and harmonizing the mind, body, with the spirit. It will assist in dissolving stress, removing blocks and help create an overall sense of better health, joy and abundance. This pendent contains:

1st: Root - Garnet or Apache Tear
2nd: Navel - Carnelian or Goldstone
3rd: Solar - Citrine or Tiger Eye
4th: Heart - Aventurine
5th: Throat - Blue Lace Agate
6th: Third Eye - Sodalite
7th: Crown - Amethyst

Chakra Pendants are approximately 1.75 inches long. Each Item is individually made, so no two pieces are exactly alike. The Chakra Pendant comes with a black satin cord and information card.

Product Name: Chakra Pendant $59.95 Add to Cart

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EMF Blocking Necklace

Electromagnetic fields are present everywhere in our environment but are invisible to the human eye. Electric fields can be produced by the local build-up of electric charges in the atmosphere associated with thunderstorms. They are also produced by man-made sources including X-rays, the electricity that comes out of every power socket, various kinds of higher frequency radio waves via TV antennas, computers, microwaves, radio stations or mobile phone base stations.

Effects on the general health of the public have attributed a diffuse collection of symptoms to low levels of exposure to electromagnetic fields at home. Reported symptoms include headaches, anxiety, suicide and depression, nausea, fatigue and loss of libido.

Black Tourmaline (Schorl) is the best crystal to use against the ill effects of low frequency and high frequency electromagnetic waves (EMF) and protects against smog, radiation, psychic attacks and repels all kinds of negative energy. It grounds energy as it is connected to the Root/Base Chakra. When the tourmaline is rubbed it becomes charged with magnetic electricity.

Wear this necklace when using your computer, microwave or cell phone. Place this necklace in a room to disperse tension and stress. Use this necklace on appliances, your computer, microwave or as a "cell phone charm." It is suggested to use this EMF Blocking Necklace when you feel surrounded by negativity. Tourmaline is a valuable stone for crises and for periods of extreme stress. Helps you defend against debilitating diseases. Strongly suggested for people with weakened immune systems.

Product Name: EMF Blocking Necklace $34.95 Add to Cart

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Earth Element Necklace

The Earth is the source and provider of all our needs. The earth represents sensations, patience, stability, strength, health, grounding and centering of energies, promoting peace, fertility, stability, warmth and comfort. This green earth necklace contains: Aventurine bringing comfort and soothing energy to help dissolve unhealthy thoughts, feelings and physical problems. Amethyst teaches the wearer to surrender and release, bringing balance to the body, mind, and spirit. Together they create a bond and connection to the earth.

These unique, handcrafted stone combinations are handmade. They are approximately 3/4 to 1 inch in diameter. All necklaces come with black satin cord, pouch and include helpful information on how to enjoy your element stones.

Product Name: Element Necklace $39.95 Add to Cart

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Air Element Necklace

Air represents traits of rationalism, logic, intellect, analysis, judgement, curiosity, openness, ethics, fairness, and humanitarianism, as well as superiority, coldness, distance and abstraction This airy necklace contains: Blue Lace Agate and Aventurine together, which liberates one from the surrounding pressures as it promotes good will and lightens situations. Helps relieve emotional distress caused by over rationalizing. Rhodocrosite brings energy, light heartedness and a cheerful balance.

These unique, handcrafted stone combinations are handmade. They are approximately 3/4 to 1 inch in diameter. All necklaces come with black satin cord, pouch and include helpful information on how to enjoy your element stones.

Product Name: Element Necklace $39.95 Add to Cart

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Fire Element Necklace

Fire represents physical strength, force, courage, desire, initiative, fertility, passion, purification and rejuvenation. This hot necklace contains: Carnelian which increases inner attunement, cleanses and purifies. This stone allowing us to better elevate both our emotional and sexual selves! It invoke creativity, engages our fire center and wakes up our second energy region. Bloodstone protects against negativity and brings about change, teaching us to stay focused in the present. Garnet creates a positive fire of desire around the wearer.

These unique, handcrafted stone combinations are handmade. They are approximately 3/4 to 1 inch in diameter. All necklaces come with black satin cord, pouch and include helpful information on how to enjoy your element stones.

Product Name: Element Necklace $39.95 Add to Cart

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Water Element Necklace

Water is the symbol of our emotions. All life forms consist of water. It involves healing, compassion, reconciliation, friendship, de-stressing, insight, peace, sleep, dreams, intuition, psyche, health and beauty. This cooling necklace contains: Aquamarine and Lepidolite which calms and soothes the emotions and bestows patience. Both gentle stones create harmony and clarity to help one recognize the need for water personalities to stay centered and insightful.

These unique, handcrafted stone combinations are handmade. They are approximately 3/4 to 1 inch in diameter. All necklaces come with black satin cord, pouch and include helpful information on how to enjoy your element stones.

Product Name: Element Necklace $39.95 Add to Cart

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Ether Element Necklace

In the Ayurvedic principles of healing, Ether is the emptiness between matter. Ether is the space in which everything happens. This etheric necklace contains: Citrine and Amethyst which helps attain illumination, good judgment and clarity through wisdom and courage. Carnelian quiets an overactive imagination and promotes patience. Lapis Lazuli calms emotions and promotes peaceful meditative vibrations. This necklace brings awareness to the space around you as it works with the entire Aura.

These unique, handcrafted stone combinations are handmade. They are approximately 3/4 to 1 inch in diameter. All necklaces come with black satin cord, pouch and include helpful information on how to enjoy your element stones.

Product Name: Element Necklace $39.95 Add to Cart

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The Yoga Detox Ebooks

The Yoga Detox Ebooks is a 3,5, or 7 day plan that can be used to help the body to eliminate toxins from your body. Modern day lifestyles and environmental stressors can overburdened our body systems and make them weak. This fascinating ebook is an in depth view of the yogic detox as well as a 3, 5 and 7 day plan to cleanse the body, the mind and our emotional body! This detox blends a combination of simple foods with non-complicated yoga poses and soothing meditation to create an empowering, affective detox for mind, body and spirit!

This 40 page program is an inspirational way to look at detoxing through the tenets of yoga and Ayurvedic principles of balancing body, mind and your spiritual being. The course includes:

Detoxification Process
Detox Self Test
What is the Yoga Detox
Adopting a Healthy Lifestyle
Managing Your Detox Top 10
Detoxing with Pranayama
Detoxing with Asanas
Detoxing with Diet
Detoxing with Body Care
The Yogi Detox Plan
80 Detox Recipes, Meals and Juices
Liver/Gallbladder Flush
Daily Mantra
Morning Devotions On Your Mat
Evening Devotions On Your Mat
The Organs of Detoxing and Simple Ways To Detox Them
Herbs To Compliment Your Detox
Essential Oils To Compliment Your Detox
Words of Enpowerment

Buy and download this most amazing course NOW!

Experience this incredible course for only $9.95!

Enjoy the FREE Gifts with purchase



Pure Green Energy Powder

A concentrated formulation of the super green wholefoods. An easy way to get your greens in our busy life style. Add to our Smoothies to increase your greens or use our capsule machine and make your own green caps. Ingredients: Spirulina, Chlorella, Barley Grass, Wheat Grass, Klamath Blue Green Algae.

These ingredients contain the most powerful combination of nutrients ever known in any grain, herb or food. They contain almost all of the vitamins, minerals, proteins and enzymes necessary for the human diet, plus chlorophyll. These necessities are bio-available which means that they are easily assimilated throughout the digestive tract, giving our bodies instant access to vital nutrients.

Product Name: Pure Energy Green Powder 3.5 oz $24.00 Add to Cart

Product Name: Pure Energy Green Powder 1 lb. $79.95 Add to Cart

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Pure Energy Smoothie with Green Powder

Ingredients: Soy Protein Powder, Bee Pollen Powder, Psyllium Husks, Lecithin Powder, Chlorella, Spirulina, Klamath Blue Green Algae, Barley Grass, Wheat Grass, Alfalfa, Kelp, Acidophilus, and American Ginseng. Just add 1 tablespoon powder to your favorite juice for a delicious and nutritious high energy start to your day.

Commonly reported benefits of using our Smoothies include:
* All day energy
* Greater focus under stress
* Sense of well-being
* Strengthened immune system
* Fewer food cravings
* Optimum synergistic balance of essential nutrients for total health

Product Name: Pure Energy Smoothie with Green Powder 1 month supply $39.95 Add to Cart

Product Name: Pure Energy Smoothie with Green Powder 2 month supply $59.95 Add to Cart

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Cleansing Smoothie with Green Powder

A Natural Cleansing Formula for a Healthy Digestive System. Ingredients: Psyllium Husks, Lecithin, Chlorella, Spirulina, Barley Grass, Wheat Grass, Dandelion, Red Clover, Milk Thistle, Buckthorn, Burdock, Cascara Sagrada & Acidophilus. Just add 1 tablespoon to your favorite juice for a gentle cleansing effect.

Most natural health practitioners agree that periodic internal cleansing is an essential key to radiant health. Maintaining a healthy digestive system is the goal of a regular cleansing program. Without a proper functioning digestive system we are unable to absorb the nutrients we eat or effectively or eliminate toxins that our bodies generate.

Pure Energy Cleansing Smoothie contains a combination of fiber, nutrients and herbs to gently support the body's natural cleansing process.

One of the many benefits of regularly cleansing your system and nourishing it is weight loss and reduced appetite. Many people also report improved skin condition and energy levels.

Product Name: Cleansing Smoothie with Green Powder 1 month supply $39.95 Add to Cart

Product Name: Cleansing Smoothie with Green Powder 2 month supply $59.95 Add to Cart

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Herbal Teas

* Herbal teas are the easiest form of herbal remedy for long term use. The herb's powerful ingredients are either "infused" or "decocted" in water when made into teas.

* It is crucial that we care for our bodies before we encounter illness. These herbal teas are made from the freshest herbs, organically grown. These are LOOSE teas. Loose tea is more aromatic and contains all the parts of the medicinal portions of an herb, unlike tea bags, which, for the most part, contain only the left over portions of the herb.

* These herbal teas are hand-crafted, grown, and blended in small quantities to preserve quality and assure freshness. Only the finest quality herbs are used in these products.

* Loose teas look and smell better, and naturally disperse stronger flavor and medicinal properties better.


FREE TEA INFUSER BALL with 1 lb tea purchase!!

Enjoy these powerful blends of our freshest quality herbs in ready-blended teas and tea prescriptions for optimum health!

ORDER HERBAL TEAS



Tools of Yoga

Hatha Yoga has four divisions or limbs: Asana (bodily postures), Pranayama (regulation of breath), Mudra (arrangement of fingers denoting mystic signs) and Nadanusandhana (hearing the inner sound). Practice of asanas increase muscle flexibility and tone while improving circulation, as they boost the immune system. Complimenting the the practice of asanas, are pranayama and a deeper understanding of the processes of yoga. Hatha yoga is one of the best-known yoga practices of western society. Practicing yoga is associated with establishing harmony, equanimity, balance. It has been well-publicized in mainstream media, recommended to patients by their doctors, and praised by its many practitioners.

Asanas

Asanas (yoga postures) are based on the sanskrit word "asana" which is derived from the root as which means to be present, to dwell in, to sit quietly, abide, to inhabit. Asana literally means to sit down or sit in a particular position. In the context of yoga, asana refers to the various postures or positions that are commonly identified with the practice of yoga such as the headstand (sirsha-asana) or the lotus (padma-asana), for example. In order to perfect the postures, stretching is done. Regular practice at approximating the asanas and using breath and gravity to allow you to relax further into the pose. This is Hatha Yoga. Start your asana practice now.


Pranayama

Hatha is composed of the syllables Ha and Tha. The breath that rises from the heart and goes out of the body, is called the Prana and is denoted by the syllable Ha. It is always warm and is, therefore, also called the sun. The breath that is taken in, is the Apana and is denoted by the syllable Tha. It is cool and is therefore also called the moon. The right regulation of the action of these, sun and moon, or Prana and Apana is Hatha Yoga. Therefore, ha and tha symbolically represent the sun and the Moon or Ida and pingala nadis and establish the equilibrium from within.

Breath is life! Exchange of electrons. Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking. Your breathing is the voice of your spirit. It's depth, smoothness, sound, and rate reflect your mood. If you become aware of your breath and breathe the way you do when you are calm you will become calm. Yogic breathing techniques are a vocabulary for communicating between the higher cerebrocortical (mind) brain, and the lower limbic and hind-brain autonomic structures. Conscious breathing initiates autonomic healing mechanisms.

Start by learning this breathing meditation.


The Magic of Mudras

'Mudra' means hand and finger postures. Like yogic body postures, it is also a discipline, to rejuvenate the body. Mudras are symbolic or ritual gesture in Hinduism and Buddhism. Mudra is a 'spiritual gesture' and energetic 'seal of authenticity' used in yoga and spiritual practices of Indian religions and Taoism. Such finger postures not only have a therapeutic effect on the mind-body system but also accentuate mental keenness and acuity.

The most well-known mudras are probably the ones performed while meditating. Sit in lotus position (or with crossed legs) and either put both hands on the knees, the tips of the thumb and index finger joining, or in the lap, the fingers of the right hand resting on the left palm.

Examples of everyday mudras include the Christian crossing of the fingers for prayer, as is the Indian greeting gesture (that is also used while praying), where the hands are held in front of the chest, the palms touching. The Thai greeting of holding the palms of the hands together and bringing them to the tip of the nose with a bow in 'Sawadi ca' is a mudra.

Consider learning our mudra meditations.


Nadanusandhana

To hear our "inner sound" is considered the practice of listening.

The human energy field is a symphony of sound, frequencies and energetic matter. From our auric field and Chakra centers, bones, and organs in the body, all possess a different resonant frequency. When an organ or part of the body is vibrating out of tune or non-harmoniously, it is called "dis ease" or disease. A body is in a healthy state of being when each cell, each organ creates a resonance that is in harmony with the whole being.

Consider learning our listening meditations.

Understand the process of paying attention to your inner vibrations .


Schools of Thought

Yoga has taken root and grown to unparalleled heights. There are now as many branches of yoga as there are apples on a tree. A testament to its quiet strength. The schools of yoga listed below are seven of the most famous, rooted in deep tradition. I have associated each of the seven main chakra with each school of thought to give the reader a little more of an energetic connection to its way of thinking.

Kundalini yoga: yoga of awareness

Kundalini yoga is a physical, mental and spiritual discipline for developing strength, awareness, character, and consciousness. Practitioners call Kundalini yoga, the yoga of awareness because they claim it expands sensory sensitivity, enhances intuition, and merges individual consciousness with the infinite consciousness of God. Considered an advanced form of yoga and meditation, its goal is to cultivate and harness the unlimited creative and spiritual potential that exists within every human being.

The Kundalini is untapped energy (prana) at the base of the spine that can be drawn up through the body awakening each of the seven chakras. Full enlightenment occurs when this energy reaches the Crown Chakra. Kundalini energy is often represented as a snake coiled at the base of the spine.

The earliest known written mention of Kundalini Yoga is in the Yoga-Kundalini Upanishad, which is the eighty-sixth among the 108 Muktika Upanishads, associated with the Krishna Yajurveda, originating from India. Some have estimated that the composition of the Yajurveda texts date as far back as between 1,400 and 1,000 BC.

According to some traditions Kundalini techniques are only communicated from master to disciple once the disciple is deemed ready. In 1969, Yogi Bhajan founded 3HO (the Healthy, Happy, Holy Organization) to introduce Kundalini to a broader population. Although Kundalini had not previously been taught to the public, Yogi Bhajan felt that everyone should have the opportunity to enjoy its benefits.

Tantra yoga: yoga of sensuality

Tantra yoga awakens the body's energies.

Tantra yoga is much more than the commonly understood "yoga of sensuality". Tantra is actually a philosophy which emerged in India approximately 2,500 years ago. It has a modern counterpart in the worship of the "goddess," as tantra honors the feminine principle of cosmic existence. Tantra yoga teaches that one can use the power of this feminine energy, shakti, to facilitate a state of liberation. Various rituals and meditations awaken shakti energy, sometimes called kundalini energy, by which the practitioner of tantra enters a new state of consciousness.

"The tantra yoga student uses the energies of the body to transcend worldly attachments." -Swami Rama

Unlike traditional yoga, tantra yoga does not reject the experiences of this world as hindrances to wholeness. Rather, tantra techniques are designed to help the student see the Divine as She exists in all aspects of the world. While the yogi may attempt to control the body, for example, the tantra yoga student uses the energies of the body, sometimes the sexual energies, to transcend worldly attachments.

Traditionally tantra yoga is divided into two schools; one is the "right-hand" path, which consists of more conservative practices. The "left-hand" path consists in part of ritualized practices such as sexual intercourse and meat eating (unusual in the vegetarian culture from which it sprang). Both paths are designed to bring the student to liberation. Under no circumstances did the student attempt only the sexual practices out of context with the other disciplines, and never without years of training under an experienced guru or teacher. In fact, it was assumed that the student of tantra was adept in the basic yoga practices of asana and pranayama as well. We honor the tantric spirit in several ways. See sex, the art of Tantric massage, and Tantric schools of thought.

Jnana yoga: of knowledge/wisdom

Jnana yoga is the part of yoga that focuses on self-inquiry and remembering one's true nature. "Jnana" means knowledge or wisdom. It employs the philosophy of Vedanta which is found in the Upanishads, the concluding portions of the oldest Indian scriptures or Vedas. It is said to be the most difficult path because one must be established in the other paths before one can use the mind to transcend its own false identifications and attain knowledge of the Self. Jnana yoga states that the individual soul is identical with the cosmic soul, and all other identifications such as "I am a doctor, I am a woman, I am young", are viewed as illusory.

Jnana yoga explains that the the self is without attributes. The Self is seen as absolute existence, knowledge and bliss. Absolute existence means without beginning and end or birth and death. Absolute knowledge means without any ignorance or having universal consciousness. Absolute bliss means without pain or suffering.

Jnana yoga recognizes that individuals are constantly becoming attached to false impressions of who they are, but gradually through the practice of self-inquiry and remembrance of one's true nature these false identities, like veils, become thinner and the Self shines through. This experience of self-realization is one of unity or oneness with all beings.

Bhakti yoga: emotions to devotions

Bhakti yoga is the practice of converting the emotions into devotion or unselfish love.

The philosophy of bhakti yoga suggests that just as one may have a feeling of love for another person, a favorite place, a rewarding type of work and so on, one may also develop a feeling of love for all humanity. Prayer, chanting of mantras both verbally and mentally, singing of hymns, study of sacred stories, service of devotees, worship and meditation on one's chosen form of divinity are some of the practices of bhakti yoga. In the yoga tradition the ancient Indian scriptures, the sanskrit language and the Hindu symbols of the cosmic being are commonly used; however, yoga recognizes the languages of all religions as leading to the same goal of loving all.

Hatha yoga: physical yoga

In the West, yoga is associated largely with the physical practice of body postures and breathing techniques known in Sanskrit (the language of yoga) as asana and pranayama. The postures, along with breathing practices, are part of the hatha branch of yoga, and are but one aspect of the varied field of philosophy and practice known collectively as yoga.

Within the hatha yoga branch there are numerous schools and lineages. Most of these schools have certain guiding principles formulated by a particular teacher or guru. These branches of yoga schools where notably defined and named after their creators: Ashtanga Yoga, Bikram Yoga, Iyengar Yoga, Kundalini Yoga, Sivananda Yoga, Viniyoga.

Raja yoga: of physical/mental control

Raja yoga is the process by which one learns to control the mind and body. This mental and physical control allows one to live more effectively, achieve inner peace and attain Self-Realization. The ancient scripture of Patanjali Maharishi, known as The Yoga Sutras, is accepted by the yogis as the most authoritative, comprehensive and concise description of the mind and the practices by which one can gradually gain freedom from identification with the thought process. The yogis claim that a person can achieve clear mental vision and peace of mind only by detachment from turbulent thoughts and emotions. This detachment does not come by allowing the mind to wander aimlessly, but by learning to direct its scattered rays to one point.

Raja yoga begins with guidelines for ethical living, which help to purify the mind and prepare one for meditation. Its central practice is sitting with the spine straight, regulating the breath and focusing the mind on an uplifting sound or image. Hatha yoga (postures and breathing exercises), besides having tremendous physical benefits, is the perfect preparation for meditation, and is seen as the physical foundation of raja yoga.

Karma yoga: yoga of action

The yogis say that any work may be transformed into karma yoga by developing the attitude that the work is done for the peace and harmony of all. Karma yoga is the selfless service of humanity without the expectation of reward, compensation or any personal gain other than the delight of helping another. The word karma has several meanings. In a broad sense it means action. According to the doctrine of karma yoga, every action has a reaction, whether in the current lifetime or a future one; therefore one is constantly experiencing the results of past actions and creating the seeds of future experience. One breaks the chain of negative actions that have created suffering and led to more negativity by practicing karma yoga. Also, one develops the feeling of connection with others and attains peace.

Examples of karma yoga are doing volunteer work for a worthy cause, helping a family member or friend by encouraging the person's spiritual growth, and providing food, clothing, shelter, medicine or education to those in need. You may very well be practicing karma yoga already, without even knowing it!


Your Yoga Class

There have been many different types of yoga workouts have been created. But many times in our quest for fitness and a hard body, At some point it becomes just a workout and not yoga. If you come to this path with fitness in mind that is important, but yoga is extremely powerful. If you try to rush it, you will only slow yourself down.

Yoga is not mind over body. It is harmony between them. In yoga, the mind is used to perceive (diagnose) and guide (heal) the body. Not to "control" it and never to force it.

The big lesson is that yoga takes time. Time for muscles to coordinate. Time for tissues to grow. Time for breath, spirit, and energy to flow. The time you invest in yoga comes back with interest in greater vitality, presence of mind, reduced need for sleep, and longer life.

Yoga should be conscious action not "learning routines." The skill, grace, and poise develop naturally as an inevitable result of regular practice. No major effort is required or even effective. Trying hard will make your practice painful, even injurious, and will actually slow your progress!
The therapeutic effect of yoga comes from involving your mind totally in inspiring (breathing) your body to wake.

The Lesson

This list of sequences of yoga asanas is set as an easy, effective guide for you to follow. While practicing them, emphasize the integrity of each pose, let the breath flow smoothly through your nose as you feel each stretch. Each asana has a thumb nail sketch for you to view proper positioning. Follow the sequence as is, for it is set up to flow through each move.

This Yoga class is good for beginners, as well as, the advanced practitioner. The degree of difficulty comes as to how much further and how much longer you can hold a pose, work deeper, longer, even more concentrated.

This list of sequences of yoga asanas is set as an easy, effective guide for you to follow. While practicing them, emphasize the integrity of each pose, let the breath flow smoothly through your nose.

1. Tada-asana (The Mountain Pose)
1mountain.gif (1886 bytes)Stand with the feet together. Extend your toes; don't grip the floor or mat. Balance evenly on the front and the back and the sides of the feet. Be active in the thighs to lift the knees. Do not push the knees back. Rotate the pelvis back to take tailbone toward the floor. Feel the spine lengthen out of the sacrum, stretching each vertebra away from the vertebra below it. Lift the sternum. The shoulders stay relaxed and down. Rotate the upper arms outward. The palms of the hands face the thighs. As the neck stretches upward, keep the neck, throat, and jaw relaxed. The chin is parallel to the floor. Visualize a straight line running from your chin, to your sternum, to your pubic bone. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose.

Comments:
Many common ailments and discomforts can be traced to poor posture. If the spine is not properly aligned or if there is tightness or stiffness in the back, the result is often an imbalance in the body. When this imbalance becomes chronic many kinds of disorders arise in the organs, glands and nervous system. Performing the tada-asana allows one to observe one's posture closely and clearly recognize those problems which get masked or ignored by day-to-day activities. As the posture is held and the breath, mind and body is quieted various effects will surface to indicate difficulties with the spine. Favoring one foot over the other, shifting back and forth, drooped shoulders, tightness in the neck and upper or lower back.
The proper execution and continual practice of the tada-asana along with other postures helps to retrain the body to stand correctly and reverse the negative effects of poor posture.

When the tada-asana is performed properly and the mind is focused and free of distraction, the body is experienced as being rooted firmly to the earth and as steady and motionless as a mountain.



2. Utthita Trikon-asana (Extended Triangle Pose)
2extriangle.gif (1908 bytes)Stand in Tadasana. Step your feet about four feet apart. Stretch your arms out the sides, shoulder height, palms facing the floor. Throughout the posture, keep strength in your arms and legs, rotate your pelvis back, and lengthen your spine. Turn your left foot in 45 degrees by pivoting on the heel. Turn your right foot out 90 degrees, also by pivoting on the heel. Swing your hips to the left as you stretch out to the right. Place your right hand on your right leg and extend your left arm straight up toward the ceiling. Do not allow the bottom arm to support any weight. Let your legs support you. Extend evenly on both sides of your body. Do not compress the lower ribs and hyper-extend the upper ribs. Look straight ahead or up at your left hand. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. Come out of the pose by unbending at the right groin, keeping your spine straight and long. Repeat to the left side.

Comments:
The trikona-sana is an excellent posture to do early in your routine. The forward bending and lifting stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms as well as increases the flow of blood to the head. The muscles of the thighs and calves as well as the hamstrings are stretched. The slight twist of the spine creates suppleness in the spinal discs and relieves lower back discomforts.
The posture can be held longer by breathing gently through the nostrils rather than holding the breath. Another variation is to perform the trikona-sana rapidly thereby giving it a slightly aerobic effect.



3. Ardha Chandrasana (Half Moon Pose)
3halfmoon.gif (1593 bytes)Stand in the basic standing pose, Tadasana. Do Utthita Trikonasana to the right. In doing that pose, bend your right leg and shift your weight onto that leg. Place the fingers of your right hand on the block as your drag your left foot on the floor closer to your right foot. Straighten your right leg and lift your left leg off the floor, keeping it straight.

Keep the front of your thighs active throughout the pose. Inhale and stretch out through both heels and the top of your head. Tuck your tailbone. Exhale and spiral your spine toward the ceiling, turning your abdomen and then your chest, toward the ceiling. Stretch evenly through both arms and hands.

Relax your eyes, hearing, jaw, throat, and neck muscles. Release your tongue away from the roof of your mouth. Breathe smoothly and evenly through your nose.

To come out of the pose, bend your standing leg and stretch your left leg away from you as you place it on the floor. Keep your right hand near your right shin as your return to Utthita Trikonasana. Hold this pose momentarily before inhaling back to Tadasana, the basic standing pose.



4. Virabhadrasana I (Warrior I Pose)
4warrior1.gif (1318 bytes)Begin in Tadasana. Step your feet about four feet apart. Lift your arms over your head, shoulders down, palms touching each other. Pivoting on your heels, turn your left foot in 45 degrees and your right foot out 90 degrees. Turn to the right, squaring your shoulders with the wall that your right foot is facing. Be strong and active in your left leg as you bend your right leg. Keep your left heel on the floor and your right shin perpendicular to the floor. Throughout the pose, keep your left leg straight. Align the middle of your right knee with the middle of your right foot. Tuck your tailbone as you rotate your pelvis back. Lift your sternum, release your shoulders, and stretch your arms up. As your spine and arms stretch upward, keep the neck, throat, and jaw relaxed. Soften your gaze; quiet your hearing. Breathe evenly and comfortably through your nose.

To come out of the pose, push into the floor with your left foot as you unbend your right leg. Turn your body back to center. Repeat on the other side by pivoting on your heels to the other side.



5. Virabhadrasana II (Warrior II Pose)
5warrior2.gif (1986 bytes)Start in Tadasana. Step your feet about four feet apart. Lift your arms shoulder height and stretch them out to the sides. Pivoting on your heels, turn your left foot in 45 degrees and your right foot out 90 degrees. Be very strong and active in your left leg as you bend your right leg. Allow your right shin to be perpendicular to the floor. Align the middle of your right knee with the middle of your right foot. Tuck your tailbone as you rotate your pelvis back. Lift your sternum, release your shoulders, and stretch your arms. Turn your head to look over your right hand. As your spine and neck stretch upward, keep the neck, throat, and jaw relaxed. Your chin is parallel to the floor. Keep your spine straight and in line with your legs. Soften your gaze; quiet your hearing. Breathe evenly and comfortably through your nose. To come out of the pose, push into the floor with your left foot as you unbend your right leg. Repeat on the other side



6. Utthita Parsvakonasana (Extended Lateral Angle Pose)
6exlatang.gif (2056 bytes)Start in Tadasana. Continue into Virabhadrasana II.
Lean to the right and place the fingers of your right hand on the floor next to the outside ankle of your right foot. Press your right arm and right leg into each other and maintain the contact throughout the pose.

Bend your left arm so that the fingers of your left hand are aimed in the direction of your left ear. Stretch your left arm above your left ear and alongside the left side of your head. Lift your head closer to your left arm without lifting your chin. Stretch your left heel and left hand away from each other. As you hold the pose, lengthen the right side of your body, your ribs and waist, not compressing that area of your body.

Soften your gaze; quiet your hearing. Breathe evenly and comfortably through your nose. Keep your chest broad and open it to the ceiling.

To come out of the pose, push into the floor with your left foot as you return to Virabhadrasana II and then to Tadasana. Repeat on the other side.



7. Adho Mukha Svanasana (Downward Facing Dog Pose)
7downdog.gif (2283 bytes)Come onto your hands and knees, hands shoulder-distance apart with fingers spread wide and knees hip-distance apart. Curl your toes under so that you are on the bottom of your toes.

Lift your knees off the floor; straighten your legs. Press into the floor with the entire circumference of your palms. Press your index fingers and thumbs into the floor, taking the weight away from the pinkie edge of your hands. As your hands press into the floor, lengthen your arms away from your wrists. Rotate your pelvis forward to lift your sitting bones away from your heels. Lift your hips high into the air, stretching them away from your waist and toward the wall behind you. Press your heels downward while lifting the arches of your feet. Release your head down.

If you experience too much stretch in the back of your legs, or your vertebrae push out, elevate your hands onto a chair or countertop and/or lift your heels higher from the floor. Soften your gaze, quiet your hearing. Breathe evenly and comfortably through your nose. To come out of the pose, place your knees onto the floor and sit on your heels. Rest your arms comfortably at your sides.



8. Chaturanga Dandasana (Four-Limb Staff Pose)
8fourlimb.gif (2391 bytes)Lie on the floor facing down with your hands beside your chest, palms flat. Spread your fingers wide. Allow your arms to touch the sides of your body throughout the pose. Curl your toes under and make your legs strong. While exhaling, press the entire circumference of the palms of your hands into the floor to lift your body. Do not press up to lock the elbows, but keep the arms bent. Only your hands and feet are in contact with the floor. Tuck your tailbone. Let there be a straight line running from the chin, to the sternum, to the pubic bone. Soften your gaze; quiet your hearing; relax your face, jaw, and throat. Breathe evenly and comfortably throughout the pose. Hold for 15 seconds and work toward holding the pose for one minute. To come out of the pose, exhale as you lower your body onto the floor.



9. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
9updog.gif (2122 bytes)Lie on the floor, face down. Place your hands, palms down, fingers spread, under your shoulders. Inhale your head and chest from the floor. Push up into the pose so that only your hands and the tops of your feet are touching the floor. Lift your sternum, roll the top of your arms outward, and rotate your pelvis back. Release your shoulders away from your ears. Descend your shoulder blades toward your hips. Activate your arm muscles and the front of your thighs.

Feel the energy coming up the front of your body from the front of your toes, up your legs; up the front of your pelvis; up the front of your torso; over your shoulders. Feel the energy continue over your shoulders, down your back, buttocks, legs, and out the bottom of your feet. Keep your feet parallel to each other.
Throughout the pose breathe through your nostrils, comfortably. Relax your eyes, ears, throat, and neck.
To come out of the pose, exhale your body back to the floor.



10. Setu Bandasana (Bridge Pose)
10bridge.gif (2968 bytes)Lie on your back on a firm surface. Bend your knees and place your feet flat on the floor, close to your body, hip-distance apart, and parallel to each other. Place your arms alongside your body, palms down. Exhale and rotate your pelvis back, pushing the small of your back into the floor. Inhale and lift your back off the floor, vertebra by vertebra, beginning with your tailbone. Keep your knees hip distance apart, activate the muscles at your tailbone, and your chest and hips lifted. Visualize a straight line running from your chin, to your sternum, to your pubic bone. Soften your gaze; quiet your hearing; relax your jaw and throat. Breathe evenly and comfortably throughout the pose. Hold the pose for 15 - 30 seconds, not working into discomfort.
To come out of the pose, resist with your pubic bone and activate the muscles at your tailbone as your spine comes down to the floor, vertebra by vertebra, beginning with your upper back. As you come down, stretch your spine toward your heels.



11. Jathara Parivartanasana (Revolved Abdominal Pose)
11revabs.gif (2574 bytes)Lie on your back on the floor with your arms outstretched from your shoulders, like the letter T, palms facing the ceiling. Let there be a straight line running from your chin, to your sternum, to your pubic bone. Bend your knees and place your feet flat on the floor. Lift your hips off the floor and swing them to the left. Place them on the floor there. Take your knees toward your chest and drop them toward the floor on the right side of your body. Inhaling, lengthen your spine. Exhale both shoulders toward the floor. Soften your gaze; quiet your hearing; relax your jaw. Hold the spinal twist for three complete breaths. Lift your legs off the floor and place your feet back down to center your hips on the floor. Repeat everything to the other side. Breathe evenly and comfortably through your nose.



12. Supta Padangusthasana (Supine Big Toe Pose)
12supine.gif (2299 bytes)Lie down on your back on a firm surface. Visualize a straight line running from your chin, to your sternum, to your pubic bone. Lift your right foot from the floor and grab either your thigh of your shin. Keep your hips even throughout the pose. Relax your pelvis back. Inhale and stretch your legs. Exhale and fold a little longer. Continue to synchronize the breathing and stretching action. Keep the back of your knees filled out and your shoulders dropped away from your ears and on the floor. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. Lower your right leg to the floor and repeat the same action with the left leg.



13. Dandasana (Staff Pose)
13staff.gif (2367 bytes)Just as Tadasana is the foundation for standing poses, Dandasana is the foundation for seated poses. Sit on a firm surface with your legs extended straight out in front of you. Stretch from your inner groins, down your legs, to your inner heels. Press your metatarsals, away from you. Open the back of your knees by pressing the back of your thighs toward the floor. Sit to the front of your sitting bones. Place your hands on the floor beside your hips and traction them toward the wall behind you.

Lengthen your spine along your legs. Try not to round the vertebrae but flatten them out. As you hold Dandasana, feel your legs and sitting bones grounding into the floor. From your sacrum, feel your spine lengthening and extending upward. Soften your throat and neck, and feel your head softly lifting off the top of your spine. Breathe comfortably and smoothly through your nose. Keep your eyes, jaw, and hearing relaxed.



14. Paripurna Navasana (Full Boat Pose)
14fullboat.gif (2652 bytes)Begin in Dandasana. Bend your knees so that your feet are flat on the floor, facing forward. Lift your arms so that they extend straight in front of you, shoulder-distance apart, palms facing each other. Lean back to balance on your sitting bones, throughout the pose. Lift your feet off the floor and extend your legs straight in front of you, keeping them in contact with each other.

Release your shoulders away from your ears. Keep your chest lifted and a forward rotation of your pelvis. Breathe smoothly and comfortably through your nose. Relax all of your facial muscles, neck, and throat. If you need assistance in the pose, support your legs with your hands.

To come out of the pose, bend your knees, placing your feet flat on the floor. Extend your legs on the floor in front of you and relax your arms at your sides. Return to Dandasana.



15. Baddha Konasana (Bound Angle Pose)
15bound.gif (2455 bytes)Sit on the floor with your legs stretched out straight in front of you in Dandasana. Elevate your sitting bones so that your spine is straight and lifted. Bend the right leg so that the knee is toward the ceiling and the foot is flat on the floor . Keeping a tight fold in the knee and drop it out to the right. Repeat with the left leg so that the soles of the feet are pressing against each other. Clasp the hands around the toes. Slowly shift your flat spine forward over the toes. Keep constant pressure of the heels into each other. Keep stretching your knees out laterally, to the sides, not down toward the floor to increase the stretch. Soften the gaze, quiet the hearing. Breathe evenly and comfortably through your nose.



16. Plank
16plank.gif (2617 bytes)On the floor, be on your hands and knees in a table position. Separate your fingers. Take the weight toward your thumbs and index fingers, away from the pinkie side of your hands, and press the entire circumference of your palms into the floor. Activate your biceps and stretch your inner arms away from your wrists, straightening your arms. Extend your legs back. Keep your legs together, curl your toes under, activate your quadriceps, and push your heels toward the wall behind you to stretch through the back of your legs. Lift your chest toward your spine and broaden your shoulders. Lengthen the back of your neck. Imagine a straight line running from your chin, to your sternum, to your pubic bone in a push-up position. Soften your gaze; quiet your hearing; relax your jaw and throat. Breathe evenly and comfortably through your nose. Hold the pose as long as you comfortably can.

To come out of the pose, place your knees onto the floor and rest in Child's Pose (sit on your heels, and fold your body over your thighs, resting your forehead on the floor, arms resting alongside your body).



17. Lunge
17lunge.gif (2624 bytes)Come onto your hands and knees. Step your left foot forward, on the floor, inside your left hand. Press your left knee forward, keeping it directly over your left foot. Press it slightly out to the side, keeping the inside of your left foot firmly planted on the floor.

Your right leg is extended behind you with your right knee on the floor. Walk your right knee farther back on the floor to increase the stretch of your right groin and quadriceps (front of thigh). Curl under the toes of your right foot and press your right heel away from you to stretch your right calf.

Rotate your upper arms outward and open your chest, bringing it forward. Elongate the back of your neck and keep your head in a neutral position. Tuck your tailbone to lengthen your spine.

For a variation, lift your right knee off the floor and completely fill out the back of the knee. To do so, you might have to lift your hips a little higher from the floor. The action is to sink your hips, lift your knee, and stretch your heel back. Remember to lengthen your lower back.

Reverse the position of the legs. Throughout the pose, breathe comfortably and smoothly through your nose. Relax your eyes, jaw, neck.



18. Cat-Cow
18catcow.gif (2700 bytes)Come onto your hands and knees. Imagine a straight line running from your chin, to your sternum, to your pubic bone. Come into the Table Pose by placing your hands directly under your shoulders and placing your knees directly under your hips. Spread your fingers. Press the entire circumference of your palms evenly into the floor. Elongate your spine from the top of your spine to your tailbone. Look at the floor between your hands. On an exhalation, move into the Cat Pose by tucking your tailbone, dropping your head, and press the middle of your spine up toward the ceiling. Bring your navel in toward your spine. On an inhalation, move into the Cow Pose by lifting your sitting bones and looking forward on the floor.

Continue to flow between the Cat Pose and the Cow Pose, synchronizing the movements with your breath. Do not hold your breath. Move at any pace that is comfortable and repeat as many times as you wish. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose.



19. Vajrasana (Thunder Bolt Pose)
19thunder.gif (2040 bytes)In Table Top position, on your hands and knees, keep your legs together as you sit on your heels. Keep your feet parallel to each other, stretching through your inner feet and keeping your inner ankles together. Keep your toes parallel to each other and stretch them toward the wall behind you. Relax with your hands on your thighs. Hold your spine in a neutral position, without rounding or arching your back.



20. Bharadvajasana (Seated Side Twist)
20sidetw.gif (2129 bytes)Sit in Vajrasana. Slide partly off your heels to the left so that your left buttock is on the floor and your right buttock is on your left foot. Let the top of your left foot rest on the arch of your right foot. Place your left hand on the floor to the side and a little behind your left hip. Place your right hand on the outside of your left thigh.

Inhale and lengthen your spine upward. Exhale and twist to the left, keeping the extension of your spine. Repeat the actions with another inhalation and exhalation.

Throughout the pose, keep your shoulders down and relaxed. Keep your eyes, jaw, throat, and neck muscles relaxed. Breathe comfortably through your nose. Repeat to the right side.



21. Bhujangasana (Cobra Pose)
21cobra.gif (2083 bytes)Lie face down on the floor with your forehead on the floor. Stretch your legs and feet straight back. Place your hands on the floor slightly ahead of your shoulders, fingers spread wide. Tighten the muscles at your tailbone and the front of your thighs and keep them active throughout the pose. Without using the strength of your arms, use your back muscles to take your upper body off the floor, vertebra by vertebra. First your head, then your shoulders and chest come off of the floor. Next, engage the strength of your arms and traction your hands toward the wall behind you as more of your upper body comes off of the floor. Keep your elbows slightly bent and hugging the sides of your body. Feel your abdomen stretching forward on the floor and your spine elongating, from the top of the spine at the back of the neck to the tailbone. Look forward. Keep your shoulders low.

If this pose bothers your back, either take your hands forward more on the floor or place your elbows on the floor, shoulder-distance apart and a little ahead of your shoulders. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. To come out of the pose, continue to traction your hands toward the wall behind you as your body, vertebra by vertebra, comes to the floor, ending with your forehead on the floor.




22. Sun Salutation
Sun Salutation is a flowing combination of some of the asanas you have just reviewed. After the explanation of the Sun Salutation you will find each asana explained again in the order they come within the Sun Salutaion. A great overall muscle toner, Chakra balancer and mind healing exercise, the Sun Salutation has been done for centuries to honor the sun, as well as to discover the higher power, the greatest potential and the most honored place within yourself. Sun Salutation broken down into each asana:

1. Pranamasana (prayer pose):Start in a standing position, facing the sun. Both your feet should touch each other, palms joined together, in prayer pose.

2. Ardha Chandrasana (Half Moon Pose): With a deep inhalation, raise both arms above your head and tilt slightly backward arching your back.

3. Padangusthasana (Hand to Foot Pose): With a deep exhalation, bend forward and touch the mat, both palms in line with your feet, forehead touching your knees.

4. Surya Darshan (Sun Sight Pose): With a deep inhalation, take your right leg away from your body, in a big backward step. Both your hands should be firmly planted on your mat, your left foot between your hands, head tilted towards the ceiling.

5. Purvottanasana (Inclined Plane): Hold your breath and take your right leg back to join your left leg. Now straighten both your hands, legs and back. Your neck spine, thighs and feet should be in a straight line.

6. Adho Mukha Svanasana (Downward Facing Dog Pose): With a deep exhalation, shove your hips and butt up towards the ceiling, forming an upward arch. Your arms should be straight and aligned with your head.

7. Sashtang Dandawat (Forehead, Chest, Knee to Floor Pose): With a deep exhalation, lower your body down till your, forehead, chest, knees, hands and feet are touching the mat, your butt tilted up. Take a normal breath in this pose.

8. Bhujangasana (Cobra Pose): With a deep inhalation, slowly snake forward till your head is up, your back arched concave, as much as possible.

9. Adho Mukha Svanasana (Downward Facing Dog Pose): Exhaling deeply, again push your butt and hips up towards the ceiling as in position 6, arms aligned straight with your head.

10. Surya Darshan (Sun Sight Pose): Inhaling deeply, bring your right foot in towards your body, in a big forward step. Both your hands should planted firmly on your mat, right foot between your hands, head tilted towards the ceiling.

11. Padangusthasana (Hand to Foot Pose): Exhaling deeply, rise up and touch the mat, keeping both your palms in line with your feet, forehead touching your knees.

12. Ardha Chandrasana (Half Moon Pose): Inhaling deeply, raise both your arms above your head and tilt slightly backward.

13. Namaskar (Salute): Pranamasana (prayer pose): Return to stand facing the sun, both feet touching, palms joined together, in prayer pose.


Greeting The Morning: Sun Salutation

Sunworshipping or sun salutation as we referred to it in yoga, is the greeting of the day as you embrace the power of all things, rising before you! Sun salutation is a series of poses or asanas done to not only wake up the body but to encourage the soul! This music is inspired by my love for the mornings, the summer solstice and the beauty of the sunrise. I hope you add these songs to the playlist of your life! I call this list, The Sun Salutation Playlist!

1. Morning, "Peer Gynt" Suite No.1, Op.46, Grieg
2. Aquarius/Let The Sunshine In, Hair
3. Here Comes The Sun, The Beatles Appreciation
4. Seasons In The Sun, Studio 99
5. The Warmth Of The Sun (2007 Digital Remaster), The Beach Boys
6. House Of The Rising Sun, The Animals
7. Walking On Sunshine, Katrina and the Waves
8. Sunshine (Main Theme), The Original Movie Orchestra
9. Sunshine On My Shoulders, John Denver
10. Halo / Walking On Sunshine, Glee Cast
11. You Brought The Sunshine, The Clark Sisters
12. You Are The Sunshine Of My Life, Stevie Wonder
13. Morning Has Broken, Cat Stevens
14. A Beautiful Morning (Single Version)The Rascals
15. Sunrise Serenade, Glenn Miller
16. Sun Salutations- Blissful Soundscapes, Mind, Body & Soul , Flow #1
17. Indian Sunrise, Classical Indian Music
18. Surya Namaskar (Sun Salutation), Mandrell/Wertheimer
19. The Red Pony Suite I: Morning on the Ranch, Aaron Copland
20. 98.6, Keith
21. String Quartet in B flat major Op. 76 No. 4 "Sunrise", Haydn
22. Certain of the Dawn: Hymn to the Eternal Flame, Barry Abelson
23. Seasons In The Sun, Studio 99
24. Appalachian Spring: Doppio movimento, Aaron Copland
25. Symphony No. 6 in F Major: "Pastoral", Beethoven



23. Moon Salutation
Moon Salutation (Chandra Namaskar) is a reflection of Surya Namaskar
(Sun Salutation), just as the moon has no light of its own but reflects the light of the sun. The sequence of asanas is the same as Surya Namaskar except that Ardha Chandrasana is performed after Ashwa Sanchalanasana. Chandra Namaskar is best practiced at night, especially when the moon is visible. Chandra Namaskar helps you in channeling the lunar energy; which has cool, relaxing, and creative qualities. Chandra Namaskar also stretches the spine, hamstrings, and backs of legs; strengthens leg, arm, back, and stomach muscles. Chandra Namaskar was created in the late 20th century by the Bihar School of India. But, the moon as a tool for rejuvenation can be found as far back as the Shiva Samhita, a 500 year old Tantric text, regarding the moon as a source of immortality! Practitioners of Tantra believed the sun was located at the Solar Plexus and the moon at the crown of the head. There in, the Sun Salutation is a way of heating the body up, creating internal fire, passion and encouraging your yoga practice, (Yang), while the Moon Salutation is a way to cool the body down, rejuvenating and replenishing our vital energy, (Yin). Discover music to accompany your moon dance and more about moon magic. (photo credit copyright La_Lakshmi)






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References

1. American Yoga Association 2003. General yoga information: http://www.americanyogaassociation.org/general.html
2. Anantharaman, V., and Sarada Subrahmanyam. Physiological benefits in hatha yoga training. The Yoga Review, 3(1):9-24.
3. Cole, Roger. Physiology of yoga. Iyengar Yoga Institute Review, Oct 1985.
4. Elson, Barry D., Peter Hauri, and David Cunis. Physiological changes in yoga meditation. Psychophysiology, January 1977, 14:52-57.
5. Exotic India: http//www.exoticindia.com
6. Medline Research http://www.ncbi.nlm.nih.gov/pubmed
7. Murphy, M., and S. Donovan. The Physiological and Psychological Effects of Meditation: A Review of Contemporary Research with a Comprehensive Bibliography 1931-1996. 2d ed. Sausalito, Calif.: The Institute of Noetic Sciences, 1997.
8. Schell, F. J., B. Allolio, and O. W. Schonecke. Physiological and psychological effects of Hatha-Yoga exercise in healthy women. International Journal of Psychosomatics, 1994, 41(1-4):46-52.
9. Yoga International: http://www.yimag.org
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11. Yoga Movement: http://www.yogamovement.com/resources/glossary.html
12. Yogananda, Paramhansa, Autobiography of a Yogi, 1946, 1993 Reed Business Information, Inc.
13. Yoga Research and Education Center: http://www.yrec.org
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15. White, S. 2002 The background of yoga. The Kevala Center: http://www.kevala.com/yoga/background.cfm




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