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Yoga Tips

1: Practice yoga on a blanket or mat.
2: There should be no incense smoke or other smoke in the room.
3: Wait 2-3 hours after a meal before doing yoga. After yoga, wait about 10 minutes before eating or drinking.
4: Sports or other exercises should not be done immediately after yoga.
5: After yoga, massage the whole body especially the joints very well.
6: You shoud take a bath before doing yoga, unless you do it right after meditation.
7: If sick, don't practise yoga postures.
8: After doing yoga, it is recommended to take a walk in a quite place.
9: Yoga postures should not be done outdoors but in a well ventilated room.
10: Women should not practise yoga during menstruation; yoga may be practised in the early months of pregnancy under the guidance of a qualified teacher.


Yoga Postures

Yogamudra
Sit with legs crossed. Grasp left wrist with right hand behind back. Thenbring forehead and nose in contact with the floor, breathing out during the process. Maintain this state for 8 seconds and then rise, breathing in. Practise 8 times. This is one of the three essential asanas for women. It should be practised by women everyday.
Benefits
Strengthens digestive system, relieves constipation, helps with menstrual prolems, strengthens heart, removes belly fat.

Cobra Posture
Lie down on your chest. Supporting the weight on the palm, raise the chest, directing your head backwards. Look at the ceiling. Breath in whilerising and, after having risen, hold your breath for 8 seconds. Come downto the original position while breathing out. Practise 8 times. This is one of the three essential asanas for women. It should be practised by women everyday.
Benefits
Helps with menstrual problems, strengthens spine, heart, lungs and abdomen.

Long Salutation Posture
Kneel and holding the palms together, extend the arms upwards, keeping them close to the ears. Then bend forwards touching the floor with the nose and forehead. The buttocks must continue to touch the heels. While bending down breathe out and stay in a state of complete exhalation for 8 seconds. Then rise, breathing in. Practise 8 times. This is one of the three essential asanas for women. It should be practised by women everyday.
Benefits
Helps in menstrual troubles; strengthens stomach, abdomen andlower back muscles; good for spine.

Lotus Posture
Place right foot over the left thigh and the left foot over the right thigh. Clasp hands together in the lap, palms up. Close your eyes and place the tip of your tongue against the roof of your mouth. You can maintain this posture for as long as you like.
Benefits
Control lower chakras; tones nerves and tendons in legs; best position for meditation.

Arm & Legs Posture
Bend the truck forward, breathing out in the process, and catch hold of the big toes. Stay in this position for 8 seconds. Then rise while breathing in, raise the arms and extend them backwards. When you cannot bend back anyfurther, hold yourself in that position for 8 seconds, retaining the breathe. Then bend forward while breathing out to touch the big toes and immediately after raise the truck and arms, breathing in. One round is then completed. Practise 8 rounds, making sure that no part of the body below the waist is bent at any time.
Benefits
Stimulates the top five chakra points (Physic Centres); energises the body.

Cow's Head Posture
Sit down and extend the legs forwards. Bring the right leg under the left thigh, placing the right foot under the left buttock. Now bring the left leg across the right thigh and place the left foot under the right buttock. place the left hand on the spine. Then bring the right hand backward over the right shoulder and interlock the fingers of the hands in a chain-like fashion. Practise in the same way with the left leg under the right leg. Completing this on both sides constitutes one round. Duration of each position - half a minute. Practise 4 rounds.
Benefits
Controls unwanted thoughts; good for piles and kidney problems.

Hare Posture
Kneel down and grasp both heels firmly. While exhaling, bring the crown of the head into contact with the floor in a posture of bowing down. The forehead should touch the knees. Maintain this posture for 8 seconds, holding the breath. Breathe in while rising. Practise 8 times.
Benefits
Improves memory and concentration; good for meditation; helps in throat and thyroid problems; reduces belly fat.

Bird Posture
Stand erect. Stretch right leg as far back as possible. Extend left arm forward and right arm backward, keeping both arms parallel to the ground. Reach out the right hand towards the right big toes, as if to touch it. Do not bend the body at all but the right leg may be bent slightly upwards. Hold for 30 seconds. Repeat this process with the left leg stretched backward. This completes one round. Practise 4 rounds.
Benefits
Develops perfect balance; strengthens nerves in arms and legs; reduces body weight.

Balance Posture
Standing on the right foot, direct the other foot backward and raise it. Grasp waist on both sides with hands and then bend the truck and head forward such that the head, truck and extended leg are parallel to the floor. Hold for 30 seconds. Repeat the process standing on the left foot. This constitutes one round. Practise 4 rounds.
Benefits
Strengthens nerves, especially in the legs; develops balance.

Bellows Posture
Lie on your back and while breathing out, bend the right leg and bring the thigh into contact with the chest. Grasp the firmly with both hands. Maintain this position for 8 seconds, holding the breath. Resume original position while breathing in. Practise similarly with the left leg and then with both legs together. This comprises one round. Practise 8 rounds.
Benefits
Strengthens digestive systems; relieves constipation; removes gas and belly fat.