Warm Ups/Cool Downs Sun Salutations (Surya Namaskar) Lion (simhasana) Flower Head Rotation  Shoulder Rolls Hand Rotation Butterfly (Purna Titali) Lying Twist (Jathara Parivartanasana) Single Leg Raise Ankle Rotation (Gulf Naman)

Asanas are the physical exercise of Yoga and are the best tool for correcting bad posture and establishing a balance of the whole body.  Preparation for your yoga practice: Wait 4 hours after a heavy meal or 2 hours after light snack Wear loose fitting clothes Work on a mat or non-slip floor Remove contact lenses Clear you mind and stay in the moment

Asanas Mountain Pose (Tadasana) Tree Pose (Vrksasana) Extended Triangle (Utthita Trikonasana) Extended Side Angle (Utthita Parsvakonasana) Warrior Pose I (Virabhadrasana I) Warrior Pose II (Virabhadrasana II) Wide Legged Forward Bend              (Prasarita Padottanasana) Eagle Pose (Garudasana) Tree Pose (Vrksasana) Cat/Dog Pose Down Dog (Adho Mukha Svanasana) Easy Pose (Sukhasana) Hero Pose (Virasana) Staff Pose (Dandasana Head of Cow Pose (Gomukhasana) Head to Knee Pose (Janusirsasana) Cobblers Pose (Baddha Konasana)  Simple Twist (Bharadvajasana) Neck Balance (Sarvangasana) Plough Pose (Halasana) Flower Half Lotus (Ardha Padmasana)

What can you expect from a diligent yoga practice (about 30 min./day)?  Less stiff joints Increased flexibility Better muscle tone Fewer aches & Pains Ability to handle stress Decreased Anxiety Improved organ function Improved concentration Deeper sleep You will notice as you continue with your practice the poses will be easier to slip into and you will be able incorporate more advanced poses into your workout.  When you are put in situations that are high stress you will be able to think more clearly and handle it better.  Your ability to relax and enjoy life will increase, your energy level will rise and you will find yourself feeling good most of the time.

Relaxation/Meditation Corpse Pose Legs up the wall Breath Awareness Simple Meditation Candle Concentration Visualization

Relaxation and meditation is nature's tranquillizer and tunes and trains the mind providing efficiency in everyday living.  It will quiet any restlessness of the mind and bring awareness to deep seeded tensions.  It will keep you in the moment taking away stress, anxiety, worry and depression.