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There are small variations in the way yogis do this sequence, but the most important thing is the synchronization of the motion of your breath with the movement of your body. Basically, all upward movements are coupled with inhalation, and downward movements with exhalation.


Start in Mountain pose: stand up tall, feet together or a little apart, arms at your sides. Place your palms together in a prayer position, roll your shoulders back and down and lift your chest.


Inhale through your nose and extend your arms above and behind your head.


Swan dive into a standing forward bend, exhaling through your nose and placing your hands on your legs as close to your feet as you can. Bend your knees a little if your hamstrings are tight, to protect your back.


Inhale and lengthen your spine forward into a Half Standing Forward Bend, with your fingertips on the floor and gaze focused ahead.


Exhale and step, or lightly hop, your feet behind you to get into a Plank pose, arms straight underneath your shoulders and legs straight behind you. Your back should be flat and your core engaged. Hold for a second, then, in a snake-like movement, lower yourself towards the floor. Then lower your chest and chin to the floor, keeping your elbows close to the sides of your ribcage, and flatten your feet to the floor.


Inhale as you push down with your arms and raise your head, shoulders and upper body as far as you can without straining. This is the Cobra pose. Look upwards, roll shoulders back and down and keep elbows in. Firm up your kneecaps and thighs to prevent them lifting off the mat.


Exhale into Downward Facing Dog; walk hands forward and slightly farther apart than shoulder width, and spread fingers wide for stability. Then curl toes under and press your hips upwards so your body is in the shape of a triangle, with your bottom as the apex. Make sure your neck and shoulders are released and relaxed. If your hamstrings are tight, keep your knees slightly bent. Take five deep breaths.


Inhale, step forward one foot and then the other between the hands, looking ahead. Then exhale into a forward bend.


Inhale and come up, arms above and behind head.


Lower arms into original standing pose.

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Yoga had been tried by about 1.7 million children in 2012, representing an increase of about 400,000 since 2007.

21 million American adults now say they’ve tried yoga in the past year.

Increasingly, people are recognizing integrative medicine’s value, and that we’re not so much involved in something that is way out there, but rather that we’re often on the forefront of researching and understanding how the body really works.

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Rabbit breathing Kneel on the ground, sitting back on your heels. Rest elbows and hands flat on the floor pointing forward. Stick out your tongue and pant quickly like a rabbit. Use the rib cage to breathe. Continue for 20 breaths.

Rapid abdominal breathing Relax your face, neck and shoulders. Exhale forcibly, using your abdomen, and inhale passively by relaxing it. Repeat, letting your abdomen go in and out rhythmically and quickly. Start with three sets of ten breaths, one every two seconds. Relax for 20 seconds between each set. Increase number of breaths once you have mastered the technique.

Alternate nostril breathing Hold one nostril closed and breathe slowly and deeply with the other nostril. Change nostrils, concentrating on breathing into the lungs.

Sectional breathing Inhale by letting your abdomen bulge and exhale by drawing it in. Breathe slowly and deeply. Keeping chest and shoulders still, inhale by expanding your rib cage and exhale by slowly releasing your ribs. Then, keeping your abdomen and rib cage still, breathe in and out by allowing your shoulders to move up and down.

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The Lion Pose:

simha = lion

Step by Step

Kneel on the floor and cross the front of the right ankle over the back of the left. The feet will point out to the sides. Sit back so the perineum snuggles down onto the on the top (right) heel.

Press your palms firmly against your knees. Fan the palms and splay your fingers like the sharpened claws of a large feline.

Take a deep inhalation through the nose. Then simultaneously open your mouth wide and stretch your tongue out, curling its tip down toward the chin, open your eyes wide, contract the muscles on the front of your throat, and exhale the breath slowly out through your mouth with a distinct "ha" sound. The breath should pass over the back of the throat.

Some texts instruct us to set our gaze (drishti) at the spot between the eyebrows. This is called "mid-brow gazing" (bhru-madhya-drishti; bhru = the brow; madhya = middle).Other texts direct the eyes to the tip of the nose (nasa-agra-drishti; nasa = nose; agra = foremost point or part, i.e., tip).

You can roar two or three times. Then change the cross of the legs and repeat for the same number of times.

The Camel Pose:

ustra = camel

Step by Step

Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don’t harden your buttocks. Imagine that you’re drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.

Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don’t "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.

Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won’t be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you’re not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.

See that your lower front ribs aren’t protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.

Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child’s Pose for a few breaths.

Source: http://www.yogajournal.com/poses/1705

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JIN JI DU LI – A Simple Chinese Test of Balance.

Your “Eyes Must be Closed” when you are doing this exercise.

Here is the exercise:

Stand on one leg while your eyes are closed.

That is all.

Just try it right now, stop reading and stand up, close your eyes and try standing on one foot.



If you are not able to stand for less than 10 seconds, it means that your body has degenerated to 60 to 70 years old level

In other words, you may be only 40 years old, but your body has aged a lot faster.

According to the Chinese Author Zhong Li Ba Ren, daily practice of Jin Ji Du Li, can help in healing many illnesses or diseases like

· Hypertension,

· High Blood Sugar or diabetes,

· Neck and Spinal diseases,

· it can also prevent you from getting dementia.

At the very least, you may be able to stand up when you are stoned. J

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About 2000 years ago, Patanjali wrote the Yoga Sutras.

The Sutras are an 8 fold path to Absoluteness.

They are based on human values.

1. Do no harm (compassion to all living things),

2. Speak the truth,

3. Do not steal (ideas, words, trust, material objects),

4. Exercise self control, be responsible,

5. Take only what you need (NOT what you want) from the world,

6. Keep clean (emotionally, physically, mentally and spiritually),

7. Practice inner discipline, find inner peace and self awareness and learn to let go.

Simply by raising children you agree to practice yoga every day.