Free Online Yoga

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 hatha 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

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  1. start this powerful hatha yoga pose by lying on your back

  2. bend your knee's placing your feet on the floor a few inches from your buttocks

  3. take your arms overhead and place the palms of your hands onto the floor just above the shoulders

  4. spread your fingers for more support

  5. inhale, lift your torso off the floor placing the top of your head onto the floor without excessive weight on your head

  6. lift your toes to activate your leg muscles and protect your knee's

  7. straighten your arms, lifting your head off the floor and torse toward the sky creating an arch

  8. keep the legs focused inward and strong

  9. relax your neck, face, and jaw

  10. as you breath deeply and steadily, draw energy up your legs into your torso, then down your arms and hands

  11. hold Chakrasana as long as comfortable. when ready, slowly come down onto the floor

  12. for a few breathes, bring your knee's to your chest to lengthen out your lower back muscles

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  13. a variation of this free online yoga pose is to extend one leg at a time toward the sky

  14. 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...


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Bridge Pose - Setubandhasana

  1. start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's

  2. place the arms stretched out on the floor just away from your body

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  3. gently scoop the sacrum or tail-bone to lengthen the lower back

  4. inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky

  5. exhale, lengthen the front and the back of your torso

  6. now, breath deeply, expanding the rib cage and chest

  7. hold this pose for as long as comfortable

  8. 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

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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.



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Standing Forward Bend Pose - Uttanasana

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  1. Start in a standing position, legs together, hands on hips

  2. keep the toes pointing forward and root your feet deep into the earth

  3. lengthen your whole body upward through the torso and top of the head

  4. keep your shoulders back and square

  5. exhale, bring your arms out to your sides

  6. activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards

  7. keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened

  8. stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary

  9. relax your neck, head, face, and jaw

  10. as you inhale, draw the energy up the legs and into your pelvis

  11. as you exhale, lengthen the spine

  12. hold the pose for as long as you desire, breathing in and out deeply


Runner Position - Ashwa Sanchalasana

  1. start in a kneeling position -- Cat Pose, knees and hands on the floor

  2. bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle

  3. tighten the right leg muscles to support the knee in this position

  4. tuck the toes in on the left foot

  5. sink your pelvis down toward the floor, keeping it square

  6. for a variation, take your left knee off the floor and straighten the left back leg

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  7. create a line of energy from the head, through the spine to the back heel

  8. as you inhale, draw energy up through the legs into the pelvis

  9. exhale, allow the cleansing energy go out of the pelvis toward the floor

  10. keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute

  11. repeat for the other side by coming back into Cat Pose.


Warrior / Hero Pose - Virabhadrasana III

  1. begin in Mountain Pose - Tadasana, arms straight above your head

  2. step the right leg forward and engage the muscles

  3. keeping your pelvis stabilized, move your torso forward over the right leg

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  4. allow the left foot to come off the floor and use as a counter-balance

  5. have your torso parallel to the floor and have a sense of your whole body being supported by the grounded right leg

  6. keep the pelvis and rib cage level by dropping the left hip down

  7. relax your face and jaw and lengthen the spine

  8. hold this hatha yoga pose for as long as is comfortable breathing deep and steady

  9. when complete, drop the left foot down to the ground and repeat for the other side


Head Stand Pose - Sirshasana

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  1. Start in a kneeling position or Cat Pose, facing a wall if you desire

  2. interlock your fingers in front of you, on the floor

  3. spread your arms and elbows out on the floor, creating a stable base

  4. lift your hips into the air and position the top of your head into the interlocked hands and fingers

  5. walk your feet toward your head

  6. contract and engage your abdominal muscles to stabilize your torso

  7. when ready, gently push your toes away from the floor, raising your legs upward

  8. keep the back and legs straight, arms and shoulders relaxed

  9. tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]

  10. lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips

  11. allow your shoulders to relax and move away from your ears, and lengthen your neck

  12. relax your face, head, eyes, and jaw

  13. with the downward pressure of your forearms against the floor, the pressure on the top of your head is light

  14. As you inhale, pull energy through your feet, body, and down into your head

  15. as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor

  16. hold the pose for as long as you desire, breathing in and out deeply

  17. when completed, slowly bend at the waist bringing your feet back to the floor

  18. then, move back into kneeling position

  19. rest - lie on the floor in Savasana or Corpse Pose for a few minutes.


Hatha Yoga Vinyasa's


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Free Online Yoga Nidra Meditations


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Free Hypnosis Scripts And Comments Other Visitors Have Added

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Free Hypnosis Scripts Downloads. Mind Yoga. Ashwa Sanchalanasana Hatha Yoga Pose Move. 
Perform this yoga exercise inside your unconscious mind, first. It then becomes easier to perform on the mat. May be you can close your eyes, …

Free Hypnosis Scripts Downloads. Mind Yoga. Chakrasana Hatha Yoga Pose Moves. Not rated yet
By performing this pose in your mind makes it easier to do physically. You can experience this better when you close your eyes and relax them fully. …

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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 sanchalanasana
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

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These free online yoga poses, medical massage therapy CEUs training techniques, learning hypnosis and hypnotherapy have the reputation for helping in certain disorders and illnesses.

Different holistic stress reduction techniques are never a substitute for medical attention, though they may aid in the reduction of ligament, tendon and fascia muscle pain disorders.


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Natural Weight Loss Now
Easily get to your ideal weight, feeling young and beautiful.


Stop Smoking Now
Quit In One Day and extend your life.

Private Sessions
Days, Evenings, Weekends
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your spending and debt destruction.


New Behaviors

Bust all your cravings for sugar and other habits, like nail biting.


Mental Focus
Create a laser-beam focus and motivation for excellence.


Magic Memory
Stop!
You don't want Alzheimer's, Dementia or aging.


Perfect Performance
Improve at a sport or any activity, like golf, yoga, breathing.

Private Sessions
Days, Evenings, Weekends
$120. 2 hours.
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Easily Solve Problems
Be inspired, motivated and develop creative problem solving.


Pain Control
Eliminate Pain. Induced the power of speed healing from disease, injury and surgery.


Virtue Of Gratefulness
Recognize, appreciate and be thankful.


Stress Relief
Deep relaxation, reduce mental stress, enjoy a better nights sleep.


Building Confidence
Eliminate worry, anxiety and depression by building self esteem, confidence and enthusiasm for life.


Natural Weight Loss Now
Easily get to your ideal weight, feeling young and beautiful.


Stop Smoking Now
Quit In One Day and extend your life.


Virtue Of Gratefulness

Recognize, appreciate and be thankful.


New Behaviors
Bust all your cravings for sugar and other habits, like nail biting.


Your Money Mind
Crush
your spending and debt destruction.


Mental Focus

Create a laser-beam focus and motivation for excellence.


Magic Memory
Stop!
You don't want Alzheimer's, Dementia or aging.


Perfect Performance
Improve at a sport or any activity, like golf, yoga, breathing.


Virtue Of Gratefulness

Recognize, appreciate and be thankful.