Welcome to your free online yoga class Web site where you'll easily learn hatha yoga poses, basic and advanced back bends.
This free online yoga Web site also offers details on Yoga Nidra Meditations, Mantras, and Astrology.
Chakrasana - Wheel Pose
Benefits...
gives strength and flexibility to the spine, wrists, and ankles
opens up front of your body, including the hips
firms up waistline
start this powerful hatha yoga pose by lying on your back
bend your knee's placing your feet on the floor a few inches from your buttocks
take your arms overhead and place the palms of your hands onto the floor just above the shoulders
spread your fingers for more support
inhale, lift your torso off the floor placing the top of your head onto the floor without excessive weight on your head
lift your toes to activate your leg muscles and protect your knee's
straighten your arms, lifting your head off the floor and torse toward the sky creating an arch
keep the legs focused inward and strong
relax your neck, face, and jaw
as you breath deeply and steadily, draw energy up your legs into your torso, then down your arms and hands
hold Chakrasana as long as comfortable. when ready, slowly come down onto the floor
for a few breathes, bring your knee's to your chest to lengthen out your lower back muscles
a variation of this free online yoga pose is to extend one leg at a time toward the sky
a modification for beginners would be to use blocks under the hands or feet
Make sure that you have practiced warm-up yoga poses before attempting Chakrasana.
More Free Online Yoga Poses
Discover variations and modification postures by clicking on the hatha yoga poses below...
Bridge Pose - Setubandhasana
start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's
place the arms stretched out on the floor just away from your body
gently scoop the sacrum or tail-bone to lengthen the lower back
inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky
exhale, lengthen the front and the back of your torso
now, breath deeply, expanding the rib cage and chest
hold this pose for as long as comfortable
when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time
As well as free online yoga training, we have it offline as well...
Accredited Hatha Yoga Training Certifications
My name is Karen Sandler.
If you're interested in becoming a hatha yoga teacher, I offer an outstanding 200 hour certification course.
For teachers, I offer different basic and advanced accredited continuing education CEU classes.
Click on my photo for details.
All courses geared to take you to the next level in your hatha yoga practice, even this free online yoga Web site.
Standing Forward Bend Pose - Uttanasana
Start in a standing position, legs together, hands on hips
keep the toes pointing forward and root your feet deep into the earth
lengthen your whole body upward through the torso and top of the head
keep your shoulders back and square
exhale, bring your arms out to your sides
activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards
keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened
stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary
relax your neck, head, face, and jaw
as you inhale, draw the energy up the legs and into your pelvis
as you exhale, lengthen the spine
hold the pose for as long as you desire, breathing in and out deeply
Runner Position - Ashwa Sanchalasana
start in a kneeling position -- Cat Pose, knees and hands on the floor
bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle
tighten the right leg muscles to support the knee in this position
tuck the toes in on the left foot
sink your pelvis down toward the floor, keeping it square
for a variation, take your left knee off the floor and straighten the left back leg
create a line of energy from the head, through the spine to the back heel
as you inhale, draw energy up through the legs into the pelvis
exhale, allow the cleansing energy go out of the pelvis toward the floor
keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute
repeat for the other side by coming back into Cat Pose.
Warrior / Hero Pose - Virabhadrasana III
begin in Mountain Pose - Tadasana, arms straight above your head
step the right leg forward and engage the muscles
keeping your pelvis stabilized, move your torso forward over the right leg
allow the left foot to come off the floor and use as a counter-balance
have your torso parallel to the floor and have a sense of your whole body being supported by the grounded right leg
keep the pelvis and rib cage level by dropping the left hip down
relax your face and jaw and lengthen the spine
hold this hatha yoga pose for as long as is comfortable breathing deep and steady
when complete, drop the left foot down to the ground and repeat for the other side
Head Stand Pose - Sirshasana
Start in a kneeling position or Cat Pose, facing a wall if you desire
interlock your fingers in front of you, on the floor
spread your arms and elbows out on the floor, creating a stable base
lift your hips into the air and position the top of your head into the interlocked hands and fingers
walk your feet toward your head
contract and engage your abdominal muscles to stabilize your torso
when ready, gently push your toes away from the floor, raising your legs upward
keep the back and legs straight, arms and shoulders relaxed
tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]
lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips
allow your shoulders to relax and move away from your ears, and lengthen your neck
relax your face, head, eyes, and jaw
with the downward pressure of your forearms against the floor, the pressure on the top of your head is light
As you inhale, pull energy through your feet, body, and down into your head
as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor
hold the pose for as long as you desire, breathing in and out deeply
when completed, slowly bend at the waist bringing your feet back to the floor
then, move back into kneeling position
rest - lie on the floor in Savasana or Corpse Pose for a few minutes.
Hatha Yoga Vinyasa's
Free Online Yoga Nidra Meditations
I update Yoga-Training-You.com with free online yoga info very frequently, so please subscribe to my monthly newsletter, Hatha Yoga Lovers. It tells you each month about new massage therapy training techniques videos, hatha yoga poses, healthy Ayurvedic recipes and massage therapy CEUs that I've added.
Search This Site...
Here are different basic and advanced, free online yoga poses that you can search on for details. I've also included the Sanskit name...
tree - vriksasana crow - kakasana dancer - natarajasana warrior or hero pose - virabhadrasana III hand to toe - utthita padangusthasana side arm balance - vasisthasana shoulder stand - sarvangasana head stand - sirshasana hand stand - adho mukha vriksasana plow - halasana mountain - tadasana warrior or hero - virabhadrasana II warrior or hero - virabhadrasana I triangle - trikonasana cat or table pose - marjariasana sun bird - chakravakasana staff - dandasana seated boat - paripurna navasana downward facing dog - adho mukha svanasana upward facing plank - purvottanasana face down moves - navasana vinyasa leg raises - ab vinyasa knee to chest - apanasana vinyasa monkey god - hanumanasana runners poses - ashwa sanchalasana thunder bolt - vajrasana or virasana pigeon - kapotasana bridge - setubandhasana bow pose - Dhanurasana wheel pose - chakrasana standing forward bend - uttanasana camel - ustrasana seated forward bend - paschimottanasana
Loading
These free online yoga poses and massage therapy training techniques have the reputation for helping in certain disorders and illnesses.
They are never a substitute for medical attention, though they may aid in the correction of some disorders.
"What a wonderful course. I didn't know massaging horses would be so much fun and fulfilling! It's the best class I've every taken, and I'm going to attend again and again." Sandra M. Orlando, Florida
"Thanks, Scott. I feel very confident about mixing essential oils for my clients, and giving me tips and ideas on how to market my own line of aromatherapy products." Mandy S. Miami, Florida
"I really enjoyed practicing all the different ways and techniques of giving Reiki. Best class I've taken all year. Thanks, Scott for the awesome Attunement and showing us how easy it is to perform Reiki." Maria L. Los Angeles, California
"We all appreciated the effort you put into this incredible Lymph CEU class. All my clients are looking for ways to look younger and have smoother-looking, healthier skin. These techniques should do the trick." Patricia D. Tampa, Florida
"My Frozen Shoulder pain has gone away since taking your class. Thanks for the Cranial-Sacral Unwinding tricks and Trigger Point techniques. My clients thank you too!" Brian W. Salt Lake, Utah
Scott Coleman's 20 years of massage therapy experience encompass many styles of treatment to educating professional and advanced massage therapy all over the world.
He has performed over 20,000 customized massage therapy sessions and is certified in many different massage modalities.
Trained at the Reese Institute of Massage Therapy and Florida College of Natural Health, Scott has received many awards for training and producing top massage therapists.
He has created and written many basic and advanced massage therapy courses and programs for schools, colleges and continuing education providers.
As the owner of Yoga-Training-You.com and Massage-Therapy-Medicine.com, he creates a healing and educational environment for everyone.
Scott lives and works in Orlando, Florida. He offers Ayurveda, and Astrology.
