Illustrated and Explained Yoga Poses + Easy Yoga

Classes to Do at Home to Reduce Body Fat,

Improve Flexibility and Eliminate Stress + Fitness
and Food Journal to Keep Track of your Results
Contents
Introduction .....................................................................................................................................5
WHAT IS YOGA
............................................................................................................................................5
BENEFITS
.....................................................................................................................................................6
Basic Yoga Positions (Asana).....................................................................................................9
Hero
Pose..........................................................................................................................................................11
Sanskrit: Sukhasana
.................................................................................................................................11
Tree
Pose..........................................................................................................................................................13
Sanskrit: Vrksasana
..................................................................................................................................13
Fish Pose
..........................................................................................................................................................15
Sanskrit: Matsya
........................................................................................................................................15
How do
it...........................................................................................................................................................15
Downward-Facing
Dog............................................................................................................................................17
Sanskrit: Adho Mukha
Svanasana...........................................................................................................17
Upward-Facing
Dog...............................................................................................................................................19
Sanskrit: Urdhva Mukha Svanasana
.......................................................................................................19
Chair
Pose.........................................................................................................................................................20
Sanskrit: Utkatasana
.................................................................................................................................20
Warrior
I............................................................................................................................................................22
Sanskrit: Virabhadrasana I
.......................................................................................................................22
Warrior
II...........................................................................................................................................................24
Sanskrit: Virabhadrasana II
......................................................................................................................24
Warrior III
..........................................................................................................................................................27
Sanskrit: Virabhadrasana III
.....................................................................................................................27
Crescent Lunge
...................................................................................................................................................29
Sanskrit: Anjaneyasana
............................................................................................................................29
Triangle
Pose......................................................................................................................................................31
Sanskrit:
Trikonasana...............................................................................................................................31
Camel
Pose........................................................................................................................................................33
Sanskrit:
Ustrasana...................................................................................................................................33
Bridge
Pose........................................................................................................................................................35
Sanskrit: Setu Bandha
Sarvangasana.....................................................................................................35 Half Moon
Pose....................................................................................................................................................37
Sanskrit: Ardha
Chandrasana..................................................................................................................37 Corpse
Pose.......................................................................................................................................................39
Sanskrit:
Savasana....................................................................................................................................39 Bow
Pose..........................................................................................................................................................41
Sanskrit:
Dhanurasana..............................................................................................................................41 Crow
Pose.........................................................................................................................................................43
Sanskrit:
Bakasana....................................................................................................................................43 Wide
Legged Forward
Bend......................................................................................................................................45 Sanskrit:
Prasarita Padottanasana..........................................................................................................45 Boat
Pose..........................................................................................................................................................47
Sanskrit:
Navasana....................................................................................................................................47
Dolphin.............................................................................................................................................................48
Sanskrit: Ardha Pincha
Mayurasana.......................................................................................................49 Seated Forward
Bend.............................................................................................................................................50
Sanskrit: Paschimottanasana
..................................................................................................................50 Halfway Lift Twist
.................................................................................................................................................53 Sanskrit:
Ardha Uttanasana .....................................................................................................................53 Side
plank..........................................................................................................................................................55
Sanskrit: Vasisthasana
.............................................................................................................................55 Reverse Table
.....................................................................................................................................................57
Sanskrit: Ardha
Purvottanasana..............................................................................................................57 Lord of the
Dance .................................................................................................................................................59
Sanskrit:
Natataraiasana...........................................................................................................................59
Extended TableTop
...............................................................................................................................................61 Plank
Pose.........................................................................................................................................................63
Sanskrit:
Kumbhakasana..........................................................................................................................63 Locust
Posture....................................................................................................................................................65
Sanskrit: Shalabasana
..............................................................................................................................65 Deep
Lunge........................................................................................................................................................67
Sanskrit: Anianeyasana
............................................................................................................................67 Three Legged
Downward Facing Dog
Pose.....................................................................................................................68
Sanskrit: Tri Pada Adho Mukha
Svanasana...........................................................................................69
Pigeon
Pose.......................................................................................................................................................70
Sanskrit: Eka Pada
Rajakapotasana........................................................................................................70
Bow Half
...........................................................................................................................................................73
Sanskrit: Ardha
Dhanurasana..................................................................................................................73
Side leg lift pose
..................................................................................................................................................75
Sanskrit:
Anantasana................................................................................................................................75
Goddess
Pose.....................................................................................................................................................77
Sanskrit : Utkata
Konasana......................................................................................................................77
Mountain Pose
....................................................................................................................................................79
Sanskrit:
Tadasana....................................................................................................................................79
Plank
Upward......................................................................................................................................................81
Sanskrit: Purvottanasana
.........................................................................................................................81
Simple Home
Exercises...........................................................................................................................................83
Yoga to Destroy Fat and Improve Flexibility
....................................................................................................................84
Yoga to Stress
Relief..............................................................................................................................................92
Fitness and Food Journal
...................................................................................................................................... 100
About the
Author............................................................................................................................................... 135

Introduction
WHAT IS YOGA

One of the best known and most important terms in the entire Indian culture
is the word "Yoga".
It comes from the Sanskrit root "you" which means: to put together to
perform an action, to unite.
Yoga, therefore, has a philosophical meaning (it is part of the six Darshana or
"vision" of Indian thought) and a practical application, that is, a method to
unite and integrate the human being in the various planes that constitute it,
but also to unite it with other beings and the nature that surrounds it.
Starting from a general vision of man, of his being and existence, Yoga
formulates a theoretical thought and a practical discipline, which apply to
more material and concrete aspects of life but also to existential speculations
of thought and to the evolutionary aspirations of human being.
Yoga, therefore, consists of a theoretical and a practical aspect that include a
philosophy, a psychology, a mystical and meditation component combined
with the means to achieve them, an evolutionary spiritual process, which is
not linked to a specific religion. Yoga aims at psychophysical well-being,
which requires a precise knowledge of physiological processes, as well as
psychic processes and the interaction and reciprocal influence between mind
and body, anticipating. Yoga also develops personal and social ethical and
behavioral norms (Yama and Nyamu) and therefore can also be defined as a
particular form of sociology.

BENEFITS

By practicing Yoga regularly even for a few minutes, it is possible to increase

well-being, calm and mental clarity. Frequent practice allows you to develop
greater responsibility and focus, to better face the challenges of everyday life.
The Yoga practitioner is able to better define his own existential path and
better manage his emotions.
The techniques of Yoga serve to harmonize the body-energy-mind system
and the practitioner increases strength, determination, clarity of ideas.

The benefits of physical activity carried out with Yoga are reflected on the
mind and body, facilitating and helping in the various phases of life and to
achieve the set goals. Yoga is therefore a perfect match also to diet, because it
helps to increase serenity and the determination to lose weight and the
physical activity performed is perfectly combined with the need to burn fat.

The benefits of Yoga can therefore be summarized as follows: It improves

our cardiocirculatory circulation
Helps to manage daily stress
It reduces anxiety, panic attacks and depression
It allows us to be clearer and more focused
Improve our balance and our strength
It stretches our muscles, making us more flexible
Relieves muscle and joint pain
Improve your breathing
It helps to manage all our emotions, from anger, to sadness, to joy It makes
the skin more toned, more elastic and younger
Eliminates sleep disorders, such as insomnia
It allows us to know ourselves better
In pregnancy, it benefits both mother and baby
In addition, according to tradition, constant practice is able to awaken the
Kundalini, the divine energy that lies in every human being. This energy
starts from the base of the column and rises to the top of the head, crossing
the 7 chakras.

Not only better muscles and greater flexibility, therefore, but also a deep
introspection and ability to manage ourselves and our emotions.

Yoga is literally capable of improving every aspect of our life. In this book
you will find some Yoga poses explained and easy to practice and a simple
exercise program to perform at home in no time. The goal is to increase
mental and physical well-being and if it is also combined with a diet it will be
even easier and more fun to lose weight!
Basic Yoga Positions (Asana)
The third of the eight Angas, or arms, of classical yoga, described by
Patanjali in the Yoga Sutras, after the Yama’s and Niyama’s, are the
Asanas or physical positions, which represent the basis for the practice of the
higher stages, such as the techniques of breathing, concentration, and
meditation.
To practice Yoga correctly, choose a place that allows you to be calm and
where there are no distractions. It doesn't take much time, but concentration.
Each exercise involves inhalation and exhalation activities that are used to
regulate the oxygen supply to the muscles, to relax the body and to control
the heartbeat.
In fact, Pranayama or breathing: Prana means energy and also breath and
Ayama means control are fundamental in Yoga.
Thanks to the asanas it is possible to stimulate the opening of the energy
centers of the body, the chakras, and in this way connect with the universal
energies.
In essence, therefore, the purpose of asana practice is therefore primarily
spiritual. The posture aims to create a state of stable balance on a physical,
emotional, psychological and mental level, not to become better athletes nor
to firm the lower back (although it can have these effects as a side effect).
Recommendations:
Don't push your body beyond its limits, the more you practice yoga, the more
your balance will improve.
Alternate the left / right side in the various poses.
Now you can start ...

Hero Pose Sanskrit: Sukhasana

How to do it
Begin to sit on the mat with the seat bones on the front edge of a folded
blanket.
Cross your shins parallel to the mat, placing your feet each under the opposite
knee.
Press your seated leg bones down and straighten your back to straighten your
spine. Open your shoulder blades.
Place your hands on your knees with palms facing up or down (calming).
Close your eyes and inhale and breathe.
Try to change the crossing of the legs each time you repeat the pose.

Benefits
This position is useful for calming the mind and practicing meditation. In
addition, it strengthens the back and hips.

Tree Pose
Sanskrit: Vrksasana
How to do it

To perform the mountain pose, start by choosing a fixed point in front of you
to watch so as not to lose your balance.
Begin to inhale and slowly shift your weight into your left foot and lift your
right foot off the floor about an inch. Now use your right hand to rest your
foot at the inner thigh, do not place your foot directly on the knee.
As you continue to inhale, keep your back straight and try to stretch your
neck and top of your head. Bring your palms in front of your chest and join
them as if in a prayer.
If you are an experienced practitioner or if you already master this position,
you can raise your arms to the sky in a V, look up and also try to close your
eyes, always maintaining balance.

The benefits

This position is an exercise for concentration and the ability to maintain

balance, training the feet and the outside of the hips.
Fish Pose
Sanskrit: Matsya

How do it

Lie face up and with your knees bent and feet flat on the mat and parallel to
each other. Pressing with your feet, lift your hips without opening your knees.
Bring your arms under your buttocks keeping your palms flat on the ground
and with your thumbs touching. Now lower your glutes to your hands.
Straighten your legs, bring your big toes together, but keep a small space
between your heels, stretch your big toes to stretch your quadriceps too. Press
your palms and elbows down and inflate your chest by lifting your spine up.
Once your upper body is raised, slowly drop your head back and lower it onto
the top of your head. Keep the curve of the back in line with the curve of the
neck. Move the weight of your head to your palms and elbows. It does not
put pressure on the neck. Slowly begin to descend with your chest and head
towards the floor to exit the position.

The benefits
This pose strengthens the quadriceps and stretches the back, chest, and neck.

Downward-Facing Dog
Sanskrit: Adho Mukha Svanasana

How to do it

Stand on all fours and slowly walk with your hands in front of you about 6
inches.
Bend your toes and start lifting your hips up and back to lengthen your spine.
Bend your knees slightly to shift your weight to your legs while tensing your
thigh muscles.
Now, spread your fingers and pressing between your hands, rotate your arms
so that your biceps are facing each other, and your elbows are out. I pushed
my thighs back. Keep your head in your arms and gaze towards your legs.

The benefits
This position serves to flood the shoulders and stretch the hamstrings and the
spine.
By placing the head in the arms, then under the heart, this slight inversion
produces a calming effect

Upward-Facing Dog
Sanskrit: Urdhva Mukha Svanasana
How to do it

Lie on your stomach, bend your elbows and place your hands at the level of
your lower ribs. Bring your elbows close to your torso, bend your toes. Begin
to inhale and exhale and push your hands to the floor to stretch your arms up
and open your chest. Begin to lift yourself lightly starting from the arms and
trying to straighten them as much as possible and initially keeping the hips
resting on the ground. Then, lift your hips and thighs off the floor a few
inches and place the backs of your feet on the floor. Slowly raise your head
and gaze upwards.
If you have low back pain or spine problems, it is best to keep the top of your
feet and thighs flat on the ground.

The benefits

With this position you stretch your hip flexors and abs. Also, train your arm
muscles

Chair Pose
Sanskrit: Utkatasana How to do it
Inhale and begin lifting your arms upward, spreading your fingers and
stretching your hands. Exhale and bend your knees as if you were sitting on a
chair.
Shift your body weight onto your heels and lengthen your spine. Repeat the
move, inhale and stretch your arms, exhale and sit deeper in the pose.
The benefits

This position trains the legs and stretches the back, it also strengthens the
mind, because you have to resist the physical effort with patience and also
trains your breathing.

Warrior I
Sanskrit: Virabhadrasana I
How to do it

Get into the downward facing dog position. Bring one foot forward in your
hands. Rotate your back foot out about 45 degrees and shift your body weight
onto the back foot.
Line up your feet from heel to heel. Bend your front knee as you straighten
your back leg. Push your rear heel towards the floor. As you inhale, stretch
your arms upward and lengthen the spine. Raise her hands in a V to the
ceiling or place her hands on her hips while always keeping her back straight.
Rotate your torso towards the front leg.

The benefits

This energizing position trains the legs, back and arm muscles. It also
strengthens the chest, shoulders, neck, thighs and ankles.

Warrior II
Sanskrit: Virabhadrasana II
Share on Pintere st

How to do it

Stand with your legs spread and feet apart (3 feet apart). Move your right heel
out so your toes are slightly inward and toward the other leg. Rotate your left
foot 90 degrees. Align the left heel with the arch of the right foot, always
keeping the feet apart.
Bend the left knee to a 90-degree angle, keeping the knee in line with the
toes, do not go over the foot with the knee to avoid straining the knee too
much. Extend your back leg straight and down towards your back foot.
As you inhale, bring your arms to a T at shoulder height. Straighten your
shoulder blades along your back. Spread your fingers apart and keep your
palms facing down. Look at the front toes. As you exhale, sink deeper into
the stretch. Pro tip: To put your shoulder blades straight and spread across
your back, rotate your palms facing up. In this way, notice how your
shoulders move. Once settled, rotate your palms face down.

The benefits

This pose helps to calm and clear the mind. It also strengthens the legs and
ankles by increasing resistance.

Warrior III
Sanskrit: Virabhadrasana III

Take the position of Warrior I. Bend forward at your hips placing your
abdomen on the front of the thigh and bringing your arms together forward.
Keep your foot behind and shift your weight to your front foot. Breathing in,
lift your back leg off the ground, straighten your leg. Press your palms in
front of the breastbone (prayer hands) and look forward. You can also place
your arms at your sides, as if you are flying, or on the floor below your
shoulders if you can't keep your balance.

The benefits
This position trains the legs, outer hips and stretches the upper back. It also
helps improve balance and posture.

Crescent Lunge
Sanskrit: Anjaneyasana
Get into the downward facing dog position. Exhale and bring your right foot
forward in your hands. Bend the knee approximately 90 degrees and place it
in line with the foot, do not go over the foot with the knee. Open your hips
and keep your feet facing forward. Keep your left leg back, straight and move
it a few centimeters away from your right leg, lift your left heel. Push your
right hip forward and your left hip back e align your hips, so they are parallel
to the top edge of the mat. Inhale as you lift your torso to a standing position.
Raise your arms above your head and place your palms against each other.
Push your tailbone towards the floor. Gently tilt your head and look at the
space between your thumbs. Make sure your front shin stays vertical. If
necessary, adjust the distance between the legs to maintain balance and
prevent the bent knee from going over the toe, the bent knee should be
aligned with the ankle. Contract your abs to maintain balance. Open your
shoulder blades and straighten your back. Straighten your neck and stretch
your upper body. Push your abdomen down and not forward. Release your
arms and straighten your knee to get out of the position.

The benefits

This pose is useful for stretching the legs and hip flexors, while also opening
the chest and shoulders. Tone your thighs, hips and butt.
This pose also increases balance, energy and reduces fatigue.

Triangle Pose
Sanskrit: Trikonasana
Stand with your legs spread and feet apart (3 feet apart).
Move your right heel out so your toes are slightly inward and toward the
other leg. Rotate your left foot 90 degrees. Align the left heel with the arch of
the right foot, always keeping the feet apart.
Bend the left knee to a 90-degree angle, keeping the knee in line with the
toes, do not go over the foot with the knee to avoid straining the knee too
much. Extend your back leg straight and down towards your back foot.
Reach forward with your front arm. When you can’t reach anymore, hinge at
the front hip. Bring your front arm down to your shin, a foam block, or the
ground. Lift your back arm up toward the sky and spread your fingers. Take
your gaze down to the floor or up toward your lifted hand.

The benefits
This position serves to stretch both the inner and outer thigh muscles and
helps to train balance.

Camel Pose
Sanskrit: Ustrasana

Kneel on your shins and press the backs of your feet to the floor. Place your
hands on your hips with your thumbs resting on your lower back. Inhale and
straighten your back and open your shoulders. Exhale and bring your arms
back and with your hands try to touch your heels or at least your calves. Open
your chest and shoulders. Bring your gaze upwards.
Tip: Bend your toes so you don't have to go too far. The more experienced
can try the variant with the leg bent forward

The benefits
With this pose you stretch the front of the body from the throat to the ankles
and train the back muscles.

Bridge Pose
Sanskrit: Setu Bandha Sarvangasana

Lie on your back on the floor, you can put a folded blanket under your head
to better position your neck. Bend your knees and place your feet on the
ground, your heels should be in line with your knees. Exhale and, pressing on
the feet, lift the buttocks towards. Keep your arms at your hips. Open your
shoulders. Keep your thighs and insides of your feet parallel. Squeeze your
hands under your pelvis. Keep your thighs parallel to the floor and your
knees in line with your heels. Push your knees forward, away from your hips,
and stretch your tailbone towards the back of your knees. Raise the pubis
towards the navel. Keep the chin slightly apart from the breastbone.
Release with an exhalation, slowly rolling the spine on the floor to exit the
pose.

The benefits
This backbend opens up the entire front of the body. Train your back,
shoulder, and hamstring muscles.

Half Moon Pose Sanskrit: Ardha Chandrasana

How to do it

The pose begins standing with your legs apart. Rotate the torso to the right
and the right foot so that the tip of the foot also points to the right. Bend the
front knee, do not go beyond the line of the foot. Place your hands on the
ground. Step back with your left foot and walk with your front hands about
12 inches forward. Keep them on the floor.
Inhale and exhale. Shift your weight onto your front foot and lift your back
foot off the ground. Straighten your front leg, keeping your front hands on the
floor. Extend your back leg towards the wall behind you, foot flexed. Raise
your back arm to the sky. Keep your eyes on the hand touching the ground.
To exit the position, bend the front leg and slowly lower the raised leg
towards the floor.
Tip: To challenge your balance while in the pose, look at your hand up and
try to catch the foot of the upper leg with your raised hand.

The benefits
This post trains the abs and the inside and outside of the thigh. Furthermore,
it promotes concentration.

Corpse Pose Sanskrit: Savasana

How do it

Lie down on the mat. Open your shoulders and stretch your neck. Keep your
head straight and gaze upward.
Keep your legs straight and your toes pointing up.
Extend your arms at your sides with your palms facing up. Close your eyes
and relax.
The benefits

This pose relaxes the whole body and allows you to absorb the benefits of the
practice.

Bow Pose
Sanskrit: Dhanurasana

Lie on your stomach, lift your shoulder blades gently and raise your arms
above you. Bend your knees to bring your feet close to your butt. Keep your
body flat on the ground, lift only your shoulder blades, arms and knees as
mentioned above.

Inhale and now lift the rest of your body off the ground, keeping your hips on
the ground. Grab your toes or ankles with your hands, aided by stretching
your back and widening your chest. Don't swing.

The benefits
This position trains the abs and also serves to stretch the entire front of the
body.

Crow Pose
Sanskrit: Bakasana

Bend your knees as if you were doing a deep squat, keep your feet aligned
and slowly lift your heels off the ground, keeping your toes flat on the floor.
Now spread your knees beyond the line of your hips. Place your palms on the
ground near your knees, spread your shoulders and place your shins around
your upper arms.
Look at a fixed point in front of you and slowly begin to shift your body
weight onto your arms and lift your toes off the ground.
The benefits

This position creates (and requires) considerable strength in the arms, wrists,
core and hip flexors. With this exercise, the abdominals are trained.

Wide Legged Forward Bend

Sanskrit: Prasarita Padottanasana

Stand on the mat with your feet facing the long side of the mat and place your
hands on your hips. The feet are parallel to each other. Take a breath and
straighten your legs and back. Exhale and tilt your torso forward. Bring your
arms to the floor. Bring your torso parallel to the floor, press your fingertips
of hands to the floor. Stretch your arms parallel to your legs and
perpendicular to the floor. Spread your arms out so your hands are in front of
your feet. Bend your elbows outward and clench your hands into a fist. Leave
your head in your arms and look back. Open your shoulder blades and push
your thighs back. To get out, open your hands on the floor and stretch the
front of your torso. Then with an inhale, place your hands on your hips and
straighten your back.

The benefits
This pose strengthens the thighs and back. Also, this pose increases inner
calm.

Boat Pose Sanskrit: Navasana

Sit on the ground with your knees bent and put your hands under your knees.
Push your back by shifting your body weight onto your butt and start
squeezing your abs. Point back on the bones in the semicircle and pull your
lower back in and up as you hug your abs towards your spine. On an inhale,
lift your shins parallel to the floor and stretch your arms forward, then exhale.
Finally, if you can, straighten your knees.

The benefits
With this position you train your abs and hip flexors.

Dolphin Sanskrit: Ardha Pincha Mayurasana

How do it

Get on all fours on the mat. Put your elbows at shoulder height and spread
your fingers apart.
On one breath, lift your heels and hips up and back. Keep your head down in
your arms. Let your head hang off the floor.
Fold your arms and lean on your forearms. Push your upper body up. Place
your heels on the mat and stretch your hamstrings.

The benefits

This position is useful for relieving stress. Strengthens the muscles of the
thighs and arms.

Seated Forward Bend

Sanskrit: Paschimottanasana
Share on Pintere st

How to do it

Sit on the floor and straighten your legs in front of you. Elongate your torso
over your thighs until you can hold of the outer edges of your feet. Your
hamstrings must be tight.

The benefits

This pose lengthens your spine and stretches your hamstrings. This pose
helps you to improve calm.

Halfway Lift Twist

Sanskrit: Ardha Uttanasana
How to do it

Stand on the mat. Bring the right leg in front of the left. Keep your legs
crossed.
Bring your arms down to touch your feet as you can. Keep your legs straight.
Try to touch the ground with your fingers.
Maintain balance and lengthen your spine.

The benefits

This pose helps to stretch the back and thigh muscles. This pose helps in
maintaining good posture.
Side plank
Sanskrit: Vasisthasana

How do it

Assume the downward facing dog position. Turn to the outer edge of your
right foot, making sure your right foot and right hand are aligned. Place your
left foot on top of your right. Stretch the spine through the top of the head.
When in balance, raise your left hand straight up. Press the floor with your
lower hand and lift yourself up.
Pro tip: For an added challenge, lift your top foot off the foot to the ground,
take a position like a star.

The benefits
This position trains the shoulders, upper back, arms, and abs.

Reverse Table
Sanskrit: Ardha Purvottanasana

How do it

Sit on the ground with your legs stretched out in front of you and your arms
resting at your sides. Bend your knees and keep your feet flat on the floor.
Put your hands back with your palms flat on the floor, fingers pointing
towards your feet. The hands must be aligned with the shoulders. While
inhaling, press firmly on your hands and feet. Straighten your elbows and lift
your hips and chest towards the ceiling. Keep your chest, torso and knees in a
straight line, parallel to the floor. Keep your legs straight, but don't squeeze
your buttocks. Press all ten toes. If you are comfortable in this position,
gently lower your head back so that the top of your head is facing the floor,
so that your eyes are facing.
Slowly lower your hips to the mat. Stretch your legs to get out of the position.

The benefits
This position stimulates the respiratory and endocrine systems because it
tones the back and opens the chest. This pose also trains the arms and legs.

Lord of the Dance Sanskrit: Natataraiasana

How to do it

Stand with your legs together and your feet facing the short side of the mat.
As you inhale, lift your arms straight up and contract your abs. Once you
have achieved balance, begin to slowly lift one leg back and up, slightly
bending the knee of the leg to the ground and the knee of the raised leg. Keep
your body weight on the leg resting on the ground and once you have
achieved balance, bring the raised leg as close to your hands as possible and
try to grab the foot off the ground with your hands. Warning: do not arch
your back too much in an attempt to grab the foot. If at first you can't grasp
the foot this is normal, practicing will make it easier.
Pro Tip: Experts can try to grab the foot with one hand and stretch the other
arm forward.

The benefits
This position trains the abs, arms, back and leg muscles. It also increases the
ability to maintain balance.

Extended TableTop Sanskrit: Bharmanasana

How do it

Assume the reverse table position but place your hands with your fingers
pointing to the side opposite your feet. Breathe and start extending your left
leg. Point your left toe outward. Contract your abs, keep your back straight
and find balance. Breathe and tilt your head down without squeezing your
neck. When you feel ready, raise your right arm straight in front of you.
Maintain balance.
Bend your right arm and place your hand on the ground to begin exiting the
pose.

The benefits

This pose strengthens shoulders and core, trains the muscles of the legs and
arms.

Plank Pose Sanskrit: Kumbhakasana

How to do it

Get into the downward facing dog position. Move forward so that your
shoulders are aligned with your wrists. Bring the navel towards the spine by
contracting the abs and keeping the hips suspended.
Push your heels back as you stretch your head forward. Put pressure on your
hands by pushing towards the ground. Stretch your arms and widen your
chest.
It is possible to rest the elbows on the ground while keeping the abdominals
contracted and the gaze forward (thus assuming the position called "Elbow
Plank").
Tip: Get down on your knees if holding the pose is too difficult.

The benefits
One of the best positions to strengthen the abs and promote stability.

Locust Posture Sanskrit: Shalabasana

Lie down on the ground. Put your arms along your sides with your hands
facing up. Keep your gaze forward and towards the ground. As you inhale,
lift your right leg. Keep your leg straight and don't twist your hip or arch your
back excessively.
Hold the position and keep breathing.
Exhaling, lower your right leg.
Lift your left leg as you did your right. Take deep breaths.
Breathing in and with some momentum, lift both legs, as high as possible,
keep your knees straight.
To exit the position, exhale and lower your legs.

The benefits

This pose increases flexibility and strengthens the entire back, shoulders, and
arms.
It tones the nerves and muscles especially in the neck, shoulders and
abdominals and improves digestion.
Deep Lunge Sanskrit: Anianeyasana

Stand and step forward with one leg, bending the knee so that the knee is
above the ankle at a 90-degree angle. Extend your back leg straight back and
resting your back knee on the mat. Straighten your back to lengthen your
spine without leaning forward.
Interlace your fingers and place your hands on your front knees or you can
lift your arms up and look forward. Maintain balance.

The benefits

This pose trains the hips, front of the leg, muscles around the knee, arms,
neck, and chest. This pose strengthens the quadriceps, calves, hamstrings,
shoulders, and arms.
Three Legged Downward Facing Dog Pose
Sanskrit: Tri Pada Adho Mukha Svanasana
How do it
Assume the downward facing dog pose.
Breathing in, lift your right leg off the ground to the back.
Keep your hips level with each other as you lift your right leg. The hips
should remain aligned with the floor. Don't rotate your hips! Shift your
weight to both arms.
Once your balance is maintained, you can bend your right knee and let your
right heel come towards your left glute (this pose is called: Three Legged
Downward- Facing Dog with Hip Opener).
To exit the pose, release your right foot to the floor. Take several breaths with
the dog down and then repeat the sequence on the left side.

The benefits
This position trains your arms, improves hip flexibility, and strengthens your
abs.

Pigeon Pose Sanskrit: Eka Pada Rajakapotasana

How do it

Assume the downward facing dog pose. Bend your right knee and bring your
leg forward as if you were going to lunge. Instead of putting your foot down
as you would do for a lunge, bring your right knee on the floor outside
towards your right hand. The right shin should lean back towards the left hip
and be parallel to the front of the mat. Rest your left knee on the mat. Your
left leg should be flat on the floor. Your left foot must point backwards and
the back of the foot must rest on the mat. Line up your hips towards the front
of the mat. Take a blanket folded under the right side of the hip if you need to
make the pose more comfortable. If you feel stable, lean your torso forward
over your right leg. Keep your hips open and aligned and your weight
balanced equally on both sides. If you feel too tight you can put a blanket
under your hip or back knee. Bring your forehead to the floor. Place your
hands in front of your bent knee and with your palms facing down. Straighten
your arms. To exit the pose, fold your left toes under and step back into a
downward facing dog Repeat the pose on the other side.

The benefits

This position stretches the back and abdomen. Stretches the leg muscles.

Bow Half Sanskrit: Ardha Dhanurasana

Get on all fours on the mat. Keep your arms straight and in line with your
shoulders. Extend left arm forward and right leg back and keep balance.
Inhale and bend the right knee so that the right foot is lifted upwards. Extend
your left arm forward and then back and hold your right foot with your left
hand.
Maintain balance.
Lower your arm and leg as you exhale and come back to all fours to exit the
pose.

The benefits
This position strengthens the back and abdomen. It also allows you to train
your balance and loosen your legs.

Side leg lift pose Sanskrit: Anantasana

Lie on your left side and align your legs and feet with your hips and
shoulders. Keep your right arm over your right hip.
Bend your left elbow and rest your head on your left hand. Keep your left
elbow aligned with your body.
Lift the right leg keeping it aligned with the body and pushing the sole of the
foot upwards. Keep your balance and body aligned, don't roll backwards.
Open the wings. Bend your right knee to exit the pose. Repeat the pose on the
other side.
You can also grab the big toe of your right foot with your right hand.
The benefits

This pose trains the hamstrings and relieves tension in the legs. Relieves back
pain, prevent hernias and promote circulation to the abdomen.

Goddess Pose
Sanskrit : Utkata Konasana How do it

Stand up straight and rotate your toes outward and heels inward to form an
angle of approximately 45 degrees.
Bend your knees in the same direction as your toes and lower your hips
towards your knees. Do not go beyond the line of the feet with the knees.
Place your palms on your knees and straighten your back. Push your tailbone
towards the floor. You can also raise your arms, bend your elbows at
shoulder height, open your palms and stretch your fingers upward.

The benefits
This pose stretches the hips, groin, and chest. Strengthens the quadriceps and
inner thigh muscles. Helps circulation.

Mountain Pose Sanskrit: Tadasana

How to do it
Stand with feet together. Open your shoulders, straighten your back and raise
the top of your head. Contract your thigh muscles and abs. Rotate your palms
forward. Relax your jaw and straighten your forehead. Breathe.

The benefits
It may seem like this pose is a simple standing, instead it trains your balance
and brings your attention to the present moment.

Plank Upward Sanskrit: Purvottanasana

How do it

Sit with your hands behind your hips and fingers pointing towards your feet.
Bend your knees and place your feet flat on the floor with your heels at least
one foot away from your buttocks.
Take a breath, press the insides of your feet and hands against the floor, and
lift your hips until you reach a reverse table position. Keep your back and
legs parallel to the floor and your arms straight and perpendicular to the floor.
Contract your abs to maintain balance.
If you can’t squeeze the back of your neck, slowly let your head fall back.
Slowly bend your knees to get out of the position.

The benefits

This position helps to strengthen the arms, wrists and legs and is useful for
stretching the shoulders, chest and front ankles.

Simple Home Exercises

Here are blocks of exercises that you can easily do at home. You need to
alternate exercise blocks throughout the week, not do the same exercise block
two days in a row.
The duration of each pose in Yoga is calculated based on the number of
breaths to be taken.
A breath includes a deep inhalation and a subsequent exhalation. It is
recommended to start by holding each pose for at least 3 breaths and then
increase as you repeat the same pose throughout the week. Don't worry if the
first few times you can't do the pose or block exercises well, it's normal, the
more you train, the better you will become! Ready to get started?

Yoga to Destroy Fat and Improve Flexibility

- Week 1: Hold each pose for 3 breaths. - Week 2:
Hold each pose for 5 breaths. - Week 3: Hold each
pose for 8 breaths. - Week 1: Hold each pose for 3.
breaths. - Week 2: Hold each pose for 5 breaths. -
Week 3: Hold each pose for 8 breaths - Week 1:
Hold each pose for 3 breaths. - Week 2: Hold each
pose for 5 breaths. - Week 3: Hold each pose for 8
breaths. breaths. - Week 2: Hold each pose for 5
breaths. - Week 3: Hold each pose for 8 breaths.
breaths. - Week 2: Hold each pose for 5 breaths. -
Week 3: Hold each pose for 8 breaths.
- Week 1: Hold each
pose for 3 breaths.
- Week 2: Hold each

pose for 5 breaths.

- Week 3: Hold each
pose for 8 breaths.
each pose for 3 breaths. - Week 2: Hold each pose for 5 breaths.
- Week 3: Hold each pose for 8 breaths.
Yoga to Stress Relief
Class n. 1
1)Wide Legged Forward Bend
hold the pose for 5 breaths

2)Triangle Pose
hold the pose for 8 breaths. Run from both sides, right and left.
3) Three Legged Downward Facing Dog Pose
hold the pose for 5 breaths

4) Warrior II
hold the pose for 8 breaths. Run from both sides, right and left.
5) Bridge Pose
hold the pose for 5 breaths

6) Upward-Facing Dog
hold the pose for 8 breaths.
1) Tree Pose

hold the pose for 8 breaths.

2) Mountain Pose

hold the pose for 8 breaths.

3) Hero Pose

hold the pose for 8 breaths.

4) Bow Pose
hold the pose for 5 breaths

5) Bridge Pose
hold the pose for 5 breaths
1) Tree Pose

hold the pose for 8 breaths

2) Deep Luge

hold the pose for 8 breaths

3) Lord of the Dance

hold the pose for 5 breaths

4)Extended TableTop
hold the pose for 5 breaths
Fitness and Food Journal
Measurements

Weight …

Waist ….
Bust ....
Hips …. Thigh ….

Calf ….
About the Author
International teacher, Julia Jones has been studying and practicing Yoga since
2005. Her practice and writing is inspired by the Darshana traditions of
Indian thought. He teaches from his studio in Melbourne and also runs yoga
retreats and seminars around the world. She spends time each year in India to
learn more about Indian culture and improve her yoga practice. Julia has
collected in this book a part of her experience in India in the practice of Yoga
that she made simple and understandable for everyone.

© Copyright 2019 by Julia Jones- All rights reserved.

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Book cover image: vecteezy.com

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