Yoga Exercises

Yoga exercises have a long history of helping people build strong bodies that can withstand the stress of daily living.



Deep breathing is important, and yoga often uses breath to help your body relax. Exhaling completely lets you inhale fully, expanding your lungs both in front and back. Complete breathing improves oxygen flow to your muscles and brain, helping you to relax further and become more alert and clear-minded.

The following stretches are modified yoga exercises. If you enjoy thesestretches and would like to know more, find a qualified, experienced yoga instructor.

Yoga Exercise 1:
Release the Small of Your Back

1. Lie on your back with your feet flat on the floor.
2. Place a hand on each knee.
3. Exhale and draw the knees in toward your chest, pressing your low back into the floor. Hold for a moment or two, inhale, and let your knees rise until your arms are straight.
4. Exhale and pull the knees back into your chest.
5. Repeat several times. End with your feet back on the floor.

Yoga Exercise 2: Roll Your Spine

1. Stand with your feet shoulder-width apart, and your arms and shoulders relaxed.
2. Exhale and begin to bend forward, starting by tucking your chin. Think of rolling down your spine, one vertebra at a time. Go slowly, taking 3 to 5 slow breaths to reach the point of a full, comfortable stretch. Touch your toes if you can, or simply stretch as far as you can without straining.
3. Hold the stretch for 2 or 3 relaxed breaths.
4. Inhale and start rolling up, one vertebra at a time, taking 3 to 5 breaths as you return to starting position.
5. Repeat several times.

Note: If it’s more comfortable for you, bend your knees slightly throughout the stretch.

Yoga Exercise 3: Relieve Shoulder Tension

1. Stand up straight, with feet shoulder-width apart and hands clasped behind your back.
2. Bend over from your waist and bring your arms as close as you can toward your head without straining. Keep your arms straight and your hands clasped.
3. Hold for 10 seconds and relax.
4. Repeat several times.

Yoga Guidelines

1. Do not force your body. Pushing your body into yoga positions it's not ready for does a lot of harm. Work slowly with your body. Respect its limits. These limits will gradually increase.


2. Have a regular practice. If you really want to heal, transform, or develop your body, you must be consistent.


3. Stop any exercise that causes pain. Pain is a signal from the body that something is wrong. Check with your doctor or yoga instructor to learn what to do. Usually not forcing your body and gently easing your way into postures (modified as necessary) will get rid of any harmful pain.


4. Do yoga exercises on an empty stomach at least two hours after a large meal.


5. Remove all jewelry and tight clothing. Let your body be free of any restrictions. Find loose, comfortable clothing or body-hugging dance tights for exercise.


6. Be conscious and concentrate on what you are doing. Focus your mind on feeling what is happening in your body and concentrate on your breathing and position. Breathe slowly and deeply, according to the instructions for each position. In general, inhale when you stretch upward or backward and exhale when you bend downward or forward.


7. Let your attention flow through your body as you become aware of each muscle and the stored tension and energy. Let the energy flow and the muscles relax.

Yoga Links

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