Yoga Poses
Enliven your days with the benefits of yoga. Discover poses to complement your mood, calm your mind and achieve balance in your body.
Yoga to uplift your spirit
Sit cross-legged or in a chair with spine straight and feet flat. With eyes gently closed, inhale through the nose in four even sniffs and exhale in one long breath. Use your complete lung capacity and keep breaths smooth. Sit back, smile and enjoy some bliss.
Yoga for a graceful glow
Stand with right leg bent, knee over the toes. Left leg is straight and at a 45-degree angle. Raise right arm parallel to ground and make a fist. Pull left arm back as if pulling a bowstring. Hold position with eyes fixed on the horizon for 1 to 3 minutes, then switch sides. Experience the energizing radiance building within you.
Yoga for contentment
Sit cross-legged or in a chair with spine straight and feet flat. Make a cup with hands by putting right over left. Bring cup to heart and look into it. Mentally focusing on a strong desire you have, inhale deeply and exhale through puckered mouth into the cup. Continue for 1 to 3 minutes and remember to smile. It helps.
Yoga to spread your wings
Expand your mind and your motion. Sit with soles of feet together. Hold on to feet with hands, lean forward keeping back straight and chin at 90-degree angle to chest. Breathe slowly and deeply. Continue for 1 to 3 minutes. Feel your body transform with the strength to soar through the day.
Yoga to lift your spirits
Stand with feet as wide apart as possible. With arms against your sides, bend elbows to 90 degrees while keeping hands and wrists relaxed. Rotate hips in a large circle for 1 to 3 minutes, then reverse direction and continue for another 1 to 3 minutes. Move slowly in rhythm with your breath to allow the hip area to relax naturally.
Yoga for total balance
Lie flat on your back. Inhale as you bring the right knee to the chest and the left arm overhead to the ground. Exhale and return to the starting position. Switch legs and arms. Continue this alternating movement for 1 to 3 minutes while taking deep, powerful breaths. Keep the energy flowing from the inside out.
Yoga to feed your mind
Sit cross-legged or in a chair with spine straight and feet flat. With eyes closed, close off right nostril with right hand and inhale slowly through left nostril. Hold breath as long as possible, then release slowly and hold out as long as possible. Continue for 1 to 3 minutes. What a soothing way to keep your appetite in check.
Yoga for energy and balance
Sit cross-legged or in a chair with feet flat. Close right nostril with right hand and inhale slowly and deeply through left nostril. Then close left nostril to exhale slowly through right. Inhale through right nostril, then close it to exhale through left. Repeat for a few minutes at 4 to 6 breaths per minute. Calm and steady breath is the key to a steady mind.
Yoga for cheerful well-being
Lie on your back and place your hands under buttocks. Begin a bicycling motion, keeping legs in the air. Move feet in big circles and continue for 1 to 3 minutes. Then, take a few deep breaths and relax. Ahhhhh.
Yoga to invite tranquillity
Sit cross-legged or in a chair with feet flat. Rest your right elbow on right knee. Lean your right cheekbone on the palm of your right hand. Close your eyes and relax for 1 to 3 minutes. Your mind and body will thank you.
Yoga to set your tension free
Lie on your back. While keeping your head flat on the ground, wrap your hands around shins. Gently draw the knees toward chest in a slow, easy pull as you consciously relax your lower back. Continue for 1 to 3 minutes. Out with tension, in with relaxation.
Yoga for sunny energy
Sit cross-legged or in a chair with spine straight and feet flat. Block left nostril with left hand and take 26 long, deep breaths through right nostril. Relax and feel the good vibrations!
Yoga to loosen up your pipes
Sit cross-legged or in a chair with spine straight and feet flat. Close eyes and rest hands on knees. Inhale through nose as you turn your head to face over left shoulder, exhale as you turn to face over right shoulder. Continue 1 to 3 minutes. Then, face forward, take a few deep breaths and switch sides. Feel energy, warmth and light expand through your throat and spirit.
Yoga to support breastfeeding
Sit cross-legged or in a chair with spine straight and feet flat. Start with hands on knees, palms up. Forcefully push your arms upward over the head and back around to starting position as if you are tossing your tensions over your shoulders and out the door. Continue for 1 to 3 minutes while breathing through nose. Relax, breathe and let your tensions drift away.
Yoga to let it all go
Sit cross-legged or in a chair with spine straight and feet flat. Rest left hand on left knee with middle finger behind index finger and other two fingers locked down with thumb. Raise right hand to chin level with index finger pointed up and other fingers curled under thumb. Close your eyes and move index finger rapidly in small circles for 1 to 3 minutes. Then take a few deep breaths and relax.
Yoga for immunity and vitality
Sit cross-legged or in a chair with spine straight and feet flat. Stick your tongue all the way out and keep it out as you rapidly breathe in and out through your mouth. Continue this breathing for 1 to 3 minutes. Feel the cleansing and strengthening energy rise in your body.
Yoga for a breath of fresh air
Stand with feet parallel. Inhale and draw your tailbone under, engaging the navel. Stretch arms above the head and lengthen the space between the vertebrae as you slowly lean backward. Be sure to actively work your legs and extend your back. Breathe deeply and relax into the pose.
Yoga for smooth sailing
Sit cross-legged or in a chair with spine straight and feet flat. Grasp knees and move pelvis in big circles for 1 to 3 minutes, then reverse direction. As you rotate your spine, inhale when you are moving forward and exhale as you move backward. Keep your head up and relatively still. Feel the change – your digestion will.
Yoga to get fired up
Sit cross-legged or in a chair with feet flat. Clasp your hands together and lock your thumbs. Hold hands in front of your heart center. Inhale three short breaths through mouth and then exhale one long breath through nose. Tighten and relax the grip of your hands to the rhythm of your breath. Continue for 1 to 3 minutes and feel the energy circulate!
Yoga for vitality
Sit cross-legged or in a chair with spine straight and feet flat. Stretch your arms straight out, parallel to the ground, palms facing each other and fingers spread. Breathe deeply through nose for 1 to 3 minutes. Next, inhale, hold, make fists and bring them to chest under maximum tension. Exhale slowly and relax.
Yoga for youthfulness
Sit in a comfortable position. Point index fingers forward and place right over left with the right hand facing downward and the left hand upward. Bring hands to diaphragm and slowly inhale through nose and exhale through mouth, directing air towards the tips of your index fingers. Breathe slowly in this position for 1 to 3 minutes and feel the energy circulate.
Yoga for healthy digestion
Sit cross-legged or in a chair with spine straight and feet flat. Grab knees and move pelvis in big circles for 1 to 3 minutes. As you rotate your spine, inhale when you are moving forward and exhale as you move backward. Keep your head up and relatively still. Reverse direction and rotate for another 1 to 3 minutes.
Yoga to walk the path to wellness
Grab the edge of a counter and use it for support as you move your feet backward until you are holding your body at a 45-degree angle. Raise and lower alternate heels without lifting toes off ground. Walk vigorously in place for 1 to 3 minutes. End by standing straight and breathing deep. Ahhh, much better.
Yoga to march your way to energy
Standing straight with arms relaxed at your side, inhale and lift left knee up as close to chest as possible, exhale and lower your knee down. Repeat this motion with your right knee and continue marching in place for 1 to 3 minutes. Revel in the warm energy coming from within.
Yoga to revive yourself
Create a triangle by supporting your weight evenly between your hands and the soles of your feet. Elbows and knees are straight, feet and hands shoulder-width apart. Head is between the arms. Breathing normally, hold position 1 to 3 minutes. Let your inner energy awaken your spirit.
Yoga to trust your intuition
Sit cross-legged or in a chair with spine straight and feet flat. Rest left hand in lap and hold right arm out comfortably to the side. Point right index finger up and make a relaxed fist with remaining fingers. With eyes gently closed, sit still and breathe deeply for 1 to 3 minutes. To conclude, stretch right arm high as you exhale slowly and completely.
Yoga to soothe body, mind and spirit
Sit cross-legged or in a chair with spine straight and feet flat. Curl your tongue down its length and extend slightly past lips. Inhale deeply through tongue and exhale through nose. Continue for 1 to 3 minutes. Finally, inhale, pull tongue in and hold breath briefly, exhale and relax. Feel the cool burst of refreshment.
Yoga for purification
Clear your mind while you cleanse your body. Sit cross-legged or in a chair with feet flat. Inhale deeply and exhale completely. Hold the breath out and pump your navel in and out for as long as you comfortably can. Continue exercise for 1 to 3 minutes. When needed, take another deep breath.
Yoga to bring peace of mind
A steady rhythm creates a steady mind. Sit cross-legged or in a chair with feet flat. With eyes gently closed, close off right nostril with right hand and take smooth, equal breaths through the left nostril. Your target breath rate is 4 to 6 breaths per minute. Then, switch sides. Feeling at peace starts with breathing deep.
Yoga to feel the energy of youth
Sit cross-legged or in a chair. Interlock fingers to create a basket and straighten elbows. Inhale and raise arms up, exhale and lower arms down in wood-chopping motion. Continue for 1 to 3 minutes. Relax and smile as the energy begins to circulate within you.
Yoga for serenity
Sit cross-legged or in a chair with spine straight and feet flat. Now, close your eyes and block right nostril with right hand. Take deep, slow breaths through the left nostril. Continue for 1 to 3 minutes. Let the positive and relaxing energy take over.
Yoga for soothing energy
Sit cross-legged or in a chair with spine straight and feet flat. Block right nostril with right hand. Take 26 long deep breaths through left nostril. Switch sides and breathe through right nostril. Feel calm and collected? Your job is done.
Yoga for natural comfort
This posture relaxes the female reproductive organs and benefits the menstrual cycle. Lie on back, bring knees to chest and hold them snugly. Relax in this position, breathing long and deep for 1 to 3 minutes. Enjoy the feeling of comfort as your body returns to its natural state of balance.
Yoga to create the perfect balance
Sit cross-legged or in a chair with feet flat and left hand in lap. With eyes closed, block right nostril with right hand. Take smooth, steady breaths through the left nostril. Your target breath rate is 4 to 6 breaths per minute. Relax and create your own personal retreat!
Yoga to give yourself a break
On your hands and knees with your back parallel to floor, inhale as you lift your head. Exhale as you arch your spine upward and relax your head down. Breathe through nose and flex slowly and gradually. Continue 1 to 3 minutes. Unwind and feel the tension in your muscles melt away.
Yoga for clarity of mind
Sit cross-legged or in a chair with spine straight and feet flat. Close your eyes and block left nostril with left hand. Take deep, slow breaths through the right nostril. Continue 1 to 3 minutes with focus on your breath. A clear mind opens the window to happiness.