Yoga Benefits

The repeated jumping in this sequence is an energetic way to build muscle in your legs. It will increase your heart rate as you move back and forth rapidly while balancing on your wrists.

Benefits

Strengthens leg muscles; prevents stiffness and pain in wrists and ankles by improving circulation

Focus

Jump your feet no more than hip-width apart; turn both feet out so that you can lunge correctly and stay balanced.

1. Stand with your feet hip-width apart. Bring your hands to the front of your chest, fingertips together and palms facing down.
2. Jump your feet to 3-4 feet apart while lifting your arms out to your sides at shoulder height, palms facing down. Turn your toes out.
3. Grab your elbows. Squat and straighten up 7 times, keeping your back straight and your abdominal muscles tight. Exhale through your nose as you squat, and inhale through your nose as you straighten. Return to an upright position, jump your feet together, and release your hands to your sides.
4. Squat and place your palms flat on the floor on either side of your feet.
5. Keeping your arms strong and feet together, jump your feet backward and forward 7 times rapidly. Exhale through your nose as you jump your feet backward, and inhale through your nose as you jump your feet forward.
6. Jump your feet backward to hip-width apart. Press into your feet and hands, drop your head between your shoulders, and lift your hips into a strong inverted “V” shape. Bring your weight onto the backs of your heels to press them toward the floor.
7. Jump your feet together, “walk” your hands back toward your feet, and squat.
8. Straighten your legs and stand upright. Bring your hands to your chest, fingertips together and palms facing down.
9. Repeat the sequence 3 times, but build up to 7 repetitions over time for maximum benefit.

Many of the yoga postures in this vinyasa create a “lock” or pressure over a gland, which squeezes out the stale, toxic blood from your body like water from a sponge. The posture is held while breathing deeply to build up a fresh supply of oxygenated blood to the gland to improve its function. The most popular vinyasa, Salute to the Sun, is a 12-step sequence. You should be able to complete seven repetitions in 10-15 minutes. Symbolically, this sequence draws in energy from the sun so it can be used for your highest pure ­poses throughout the day, ideally, it is done first thing in the morning. It is the best exercise to maintain body weight.

Benefits

Stretches and tones all muscles and joints, strengthens bones, improves respiratory and heart rates, increases energy level, improves concentration, cleanses the glandular system of toxins, lifts depression and anxiety, speeds metabolic rate for weight maintenance.

Focus

Keep your movements smooth and graceful, keep your breathing even and rhythmic. Envision yourself being inwardly calm and serene as you breathe deeply throughout the sequence. Salute to the Sun can be practiced as fast as you like-at an aerobic pace, or more slowly and mindfully. However you choose to practice this vinyasa, complete the warm-up and  stretching  first.

1. Stand with your feet hip-width apart and your hands in front of your chest palms together, fingers pointing up. Inhaling, circle your arms wide out to the side, and join your palms overhead. Exhaling, return your hands to your chest, palms together, fingers pointing up. Slowly release your arms to rest at your sides.
2. Inhaling, extend your arms overhead, and arch backward slightly. This pose creates a lock over your parathyroid glands, for calcium balance, and your adrenal glands, which control stress levels.
3. Exhaling, bend forward, keeping your back straight. Place your palms flat on the floor, outside your feet (bend your knees if necessary). Tuck your chin under. This pose creates a lock over your thyroid gland, which balances your metabolic rate.
4. Inhaling, step your left leg straight back. Bend your right knee in a forward lunge. Extend through your chin. This pose massages your internal organs in your abdomen to encourage elimination.
5. Exhaling, extend your right leg straight back and tighten your abdominal muscles while supporting your body weight on locked arms and your toes This weight-bearing pose tones your arm and leg muscles.
6. Inhale, then exhale. Hold your breath as you drop to your knees and sit back on your heels. Place your elbows, chin, and chest on the floor, keep strong arch in your lower back. This pose creates a lock over your adrenal glands, which control stress levels.
7. Inhaling, lift your elbows, and slide your body forward and up. Exhaling, drop your hips to the floor, and arch your back. Keep your legs wide and the tops of your feet pressing into the floor. This pose creates a lock over your thymus gland to balance your immune system.
8. Turn your toes under your feet for support. Exhaling, push up onto your feet and hands, drop your head between your shoulders, lift your hips toward the ceiling into an inverted “V” shape, and press your heels toward the floor. This pose puts pressure on your pineal and pituitary glands, which control appetite, sleep patterns, mood, sexuality, and intelligence. It also increases blood supply to your head for clear thinking and a clear complexion.
9. Inhaling, step your left foot forward between your hands, bending your left leg into a lunge. Drop your right knee to the floor. Look forward, and lengthen through your chest.
   

   

10. Exhaling, step your right foot forward to meet your left foot. Drop your upper body down toward your thighs, with your chin tucked under. Straighten both legs. This pose creates a lock in your thyroid gland, which controls your metabolic rate.
11. Inhaling, stretch your arms forward, straighten up and raise your arms overhead, and arch backward strongly, with your head back. Exhaling, circle your arms wide, then bring them down to your sides.
12. Inhaling, circle your arms wide out to the side, and join your palms overhead. Exhaling, bring your hands to your chest, palms together, fingers pointing up. Close your eyes. Inhale deeply and slowly, and release your hands to your sides.
13. Repeat the 12-step sequence 6 more times.

On completion of the Salute to the Sun -

• Stand quietly while your heart rate and breath return to normal.
• Lock your knees, and pull your abdominal muscles in.
• Tuck your buttocks under, and lift up through your rib cage while lengthening your spme.
• Lift your shoulders up, back, and down, your chin should be level with the floor. Lengthen your entire spine so that the vertebrae align themselves evenly. Imagine being pulled up by a string attached to the crown of your head.
• Hold this relaxed “perfect posture” pose for  Full Yoga Breaths , eyes closed, then open your eyes and relax.

Yoga poses, or asanas, stretch and tone the muscles, massage the internal organs, tone the nerves, and regulate the body’s hormonal output-all of which improves overall well-being. Each asana brings certain benefits individually. But when several asanas are combined into a flowing sequence (a vinyasa), their value is enhanced by the combination of the poses as well as the speed at which they are practiced.This site contains seven yoga routines. They progress from easier to more difficult, so you continue to be challenged as your strength and flexibility improve.

Each routine is presented in six sections:

• STRETCH AND TONE, a gentle warm-up for your muscles
• IMPROVE POSTURE, an exercise to tone your abdominal muscles
• IMPROVE DIGESTION AND ELIMINATION, a bandha (a strong abdominal exercise that massages all the internal organs to improve their function) that helps prevent water retention, bloating, and constipation
• IMPROVE METABOLIC RATE, a vinyasa to boost your metabolic rate BREATHE, a technique to increase your metabolic rate and focus your mind
• VISUALIZE, a guide to increasing positive thinking