Online Yoga Class

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These different hatha yoga positions and vinyasa exercises are very powerful. This special Web site is like an online yoga class. So, click on the poses below for details of each...

Cat Stretches -- Marjariasana

• Great for developing core muscles, abdominals, and reducing excess fat around the waistline.

• Helps to relieve back and hip pain.

• Can be performed in a back and spine flexibility vinyasa.

1. start this hatha yoga pose on all fours - knee's and hands on the floor

2. place the flats of your feet on the floor or curl your toes under

3. Inhale, lift the sacrum and head up, stretching the back.

4. Hold the move for a couple of seconds, feeling the stretch on the front of your body

5. Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.

6. Repeat several times, inhaling and exhaling as you move the spine.

• Helps to balance all muscle groups of the back and trunk.

• Aids in breathing and relaxing the mind.

Hand To Toe Balancing Pose

• Great pose for kids and grown-ups

• Helps in coordination and focus on all levels

• Strengthens the legs, hips and back

• Helps to release tension in the shoulders and upper back

Standing Forward Bend Pose - Uttanasana

• firms the legs and hips

• enhances physical and mental poise

• flexibility of the spine is flexibility of the mind

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

Click on the diagrams above and below for more details and poses from this online yoga class.

Downward Facing Dog Pose

• A foundational stabilizing exercise.

• Great for shoulder, back, and legs.

• Click and get more grounding and strengthening poses.

1. Begin this hatha yoga pose from Cat Pose - Marjariasana - hands and knee's touching the floor

2. extend your arms and hands out in front of you, shoulder width apart

3. pull the upper arm bones - humerus - into the shoulder joints, and lengthen the spine

4. rotate the upper arm bones spreading the shoulder joints

5. curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky

6. keep the knee's bent and heels off the floor

7. lengthen through the spine and arms, stretching the pelvis up toward the sky

8. straighten the legs moving your heels toward the floor

9. Inhale, draw energy up the arms and legs into the pelvis

10. exhale, allowing all this energy to penetrate throughout the core of your body

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

12. when completed, bend your legs and come back to Cat Pose.

13. Repeat the steps again for more intense results.

Runners Pose - Ashwa Sanchalasana

• Opens and stretches the hips and pelvis

• Helps to relieve back and hip pain

• Builds leg, back, and shoulder strength

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

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.

Head Stand Pose - Sirshasana

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.

Online Yoga Class E-zine

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Therapeutic Online Yoga Class

These online yoga class exercise moves, asana's and massage therapy are not to take the place of medication attention, although they can help in some disorders.

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