A thorough article on what you needed to know about yoga.

We hope to provide all the necessary information on yoga for you through this article. Use it wisely in all your projects.

Prone Yoga Poses

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It is always a good idea to begin a series of poses with some easy, warm up positions. The single leg raise is a good way to start the session and prepare yourself for the following asanas. Leg raises are great for improving the tonus of your back and abdominal muscles. In order to effectively do this movement you should keep your back "glued" to the floor and not allow your spine to bend and your shoulders to help in the lifting motion. With palms resting on the floor, try to raise your legs slowly, while keeping control. The neck should remain relaxed during this motion and your lungs should be allowed to breathe freely.

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The following exercise aimed at improving your leg muscles and flexibility is the leg-pull. This is great for a complete stretch of the leg muscles, which, in time, will grant you the ability to perform advanced yoga postures. While down on the floor try to catch your foot, while your leg is sitting straight above your head. If reaching your foot is a problem try using a belt to help you out. With the leg kept constantly straight, try to point your heel towards the ceiling. Gently pull the leg closer to your body while keeping your back straight and your shoulders close to the floor. Now slide your other leg on the floor, keeping it straightened and roll your thigh until your kneecap is directed towards the ceiling. With your shoulders still flat press your feet away from you, spreading them while you are pulling the raised leg towards you.

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Breath and movement control is essential in all yoga poses, and the Bidalasana is a great exercise to help you get ready. Also known as the Cat Pose, this technique improves coordination and balance. The alignment of the center of your body is closely related to the position of your central area (the pelvic area) in relation with the rest of your body. The central balance point in all poses should be considered your hip area because it is the one dictating the movement and direction of your spine - your central energy line. In the cat tilt pose your hip is bent forward making your spine arch backward. Most yoga poses require you to use either the dog tilt (bending backward) or the cat tilt. Some require you to be neutral while others need a combination of all choices.

The aim of most prone yoga poses is to prepare the body muscles in areas such as strength and flexibility. Muscle stretches don't only improve the way you will perform other yoga poses but also help your organism increase blood circulation. They also stimulate the nerve endings, keeping every portion of your body alive and energetic. Another characteristic of the prone poses is that they require and teach you how to have a straight back and a good yoga posture. Certain poses, such as the leg pull, for example, may seem a bit too demanding at first, so you should not get discouraged if you are unable to follow the instructions all the way from the first attempt.

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Sun Salutation

The Sun Salutation yoga pose is recommended for practitioners of all ages and especially for the ones who cannot dedicate a lot of time to their yoga routine. The reason why this pose is so highly appreciated has to do with the fact that it involves most of the muscle groups, as well as the respiratory system.

In fact, the Sun Salutation is a sequence of twelve yoga positions, linked together by a flowing motion and accompanied by five deep special breaths. Each of the twelve positions contributes to stretching a different part of the body and different muscle groups. Moreover, it helps expanding and contracting the chest in order to regulate breathing.

Specialists and yoga trainers recommend this exercise for the daily routine, as it can contribute in a very efficient way to the flexibility of your spine and joints.

* The first of the twelve positions require you to stand up with your feet together. Your palms should be in praying position, in front of your chest. Once you make sure your weight is evenly distributed, exhale profoundly.

* While inhaling, push the arms up, keep the legs straight and relax the neck.

* While exhaling fold your body forward, press your palms down and try to place your fingertips in line with your toes.

* While inhaling bring a leg back and place it on the floor. Arch your back and lift the chin.

* Bring the other leg back and try to support your weight on hands and toes. Keep your chin down and retain your breath, while performing this move.

* While exhaling, lower your knees and then your forehead, but keep your hips up and make sure your toes are curled under.

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* Lower your hips, while inhaling. Point your toes and bend as back as possible. Your shoulders should be kept down and your legs together.

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* Curl your toes under and, while exhaling, raise your hips. You should end up in a V position. You should push your heels and head down, while keeping your shoulders back.

* While inhaling, step forwards and place one of your legs between the hands. Keep your chin up, while resting the other knee on the floor.

* Bring the other leg forward and bend down from the waist keeping your palms on the floor. Exhale.

* While inhaling, stretch your arms forward and then up and back over your head and try to slowly bend back.

* Return to the upright standing position, while exhaling, and bring your arms to your sides.

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