CORE POWER YOGA

Need power? Try Core Power Yoga :

Core power yoga is an energetic yoga exercise that physically and mentally challenges to help connect to inner power without stopping and accompanied by a heated, climate controlled Vinyasa. It heals, detoxifies and stimulates the body and mind through balance and intention. 

Power yoga has created a dynamic, challenging program that combines strength, sweat and spirituality. It recognizes power in different levels; first is the physical power which develops the body’s strength and improve health; second is the mental power or the will to concentrate on the practice; and last the spiritual power which is the power behind the physical and mental power.

Core power yoga is the Western version of the Indian Ashtanga Yoga. The term was was given by Beryl Bender Birch, an Ashtanga Yoga teacher. It has been brought to the west by followers of Sri K. Pattabhi Jois, a renowned Sanskrit scholar who inspired Western Yogis with his Ashtanga Yoga Style and philosophies. 

There are three programs in power yoga. “Core Power” is designed to strengthen abdominals and back and includes both abs-focused Vinyasa power yoga poses and variations of muscle-toning moves. “Unlocking Athletic Power” will develop flexible strength with an emphasis on abs, back, hips and pelvis. “Soul of Strength” on the other hand is a fast-moving power yoga program with a distinct “mid-body” emphasis and some very challenging moves.

Yoga sessions are done in a heated room and composed of different cardiovascular exercises intended to develop strength and flexibility, increase stamina, improves the ability to focus, release tensions and remove toxins through sweating.

Core power yoga practice also requires the execution of yoga poses. Poses are done in a fast pace, some poses are even held longer than the required five breaths. This practice can increase physical endurance and ability to focus on any task for a long time without breaking the concentration.

What is the difference between core power yoga and other exercises?


Core power yoga is a vinyasa style that has a unique program offering and focuses on core strength, balance and flow to build a solid practice based on strength and spirit. It offers diverse classes like Hot Yoga, Yoga Sculpt, Bootcamps, Teacher Trainings and Mat Pilates. Moreover, it provides better instructors that are personally involved in students’ progress, strong and forceful leaders who pays more attention to the students needs. Also the teachers of this exercise work with the students to personalize their programs and creating a sense of belonging and community. And lastly, it provides quality facilities equipped with a unique top tier amenities and a balance aura.


This exercise also offers great health benefits; this lengthens and stretches the muscles and at the same time it builds stamina, strength and lean muscle and mass. It also increases body heat that kills some bacteria and creates a finely tuned state of consciousness of the workings of the body. The focus of core power yoga is on the coordination of the breath movement, connecting the body, mind and spirit to the warmest level.


Core power yoga is best to those who want to improve their performance in their chosen sports like cycling, football, swimming, skiing, surfing, running/athlete, martial arts and other team sports. Some training grounds in sports practice this exercise in transition for aerobics.


Core power yoga can reshape your body and mind! 

CHRISTIAN YOGA

The Principle behind Christian Yoga :

Christian yoga is a spiritual practice of Christians most common in Eastern and Western Countries. It is a discipline that one practices to be much closer to God.  Taking the path of Christian yoga can lead to healing of the mind and body. But perhaps even more important than that, it can lead to the discovery of what at the moment is only a potential within you.

Many of classes in the U.S teach the practice of yoga, the physical discipline that focuses on postures or asana, and employ no religious teaching at all. Other yoga teachers have training in yoga schools.

Practitioners say that Christian yoga fills a need for believers who want the health benefits of yoga but are put off by the practice's ancient Hindu roots. With this, it brings together the wonderful physical benefits of yoga within their spiritual beliefs.

The doctrines and practices of yoga date from the period of the Upanishads. The word yoga originated from Hindus, it is a religious practice of 

Hinduism that through the practice of certain disciplines one may achieve liberation from the limitations of flesh, the delusions of sense, and the pitfalls of thought and thus attain union with the object of knowledge.

Though developed in the ancient Hindu tradition, the movements of Christian yoga are so universal that they can adapt to or be adopted by any culture or spiritual path.

The yoga has been known for many years, and was practiced by some of the Early Christian during the persecution. The spirit and love that touched the Early Christian has been inherent from the men and women today. Christian yoga is about unfolding some of these wonderful possibilities each hold latent. It is about possibilities so amazing that many early Christians were willing to die in support of keeping a doorway open for other people to claim them. Go into it and are transformed by following the Christian pathway, the Christian yoga.

In the Eastern belief, Christian yoga is not an Eastern postures or breathing techniques, rather the aim is to open to an influence that can transform and heal. Eastern yoga attempts to drop the ego, the Christian path aims at transforming the personality. Christian yoga is described absolutely in the New Testament in the story of Jesus’ life as an allegory. It is a step-by-step way of transformation and the finding of a new life. As Jesus promised, this ‘heaven’, this new awareness of your life, is not far away. It is already yours if you know how to find it.


In Western, Christian yoga from its very beginning women played an important role in its practice and teachings. It is about universal processes of life, of mind and heart. 


Christian yoga has garnered criticism, despite of its prevalence.


Many Christians says that Christian yoga is incompatible with Christianity, and emphasizing that it is not a religion in itself. Other says that there is no such as Christian yoga because it blends two different belief structure. Catholic priests in Mexico City instructed their parishioners not to attend Yoga classes because this practice would lead to other god’s and Eastern religion beliefs.


Though critics have charged that yoga's ancient Hindu origins are incompatible with Christian faith, practitioners say the exercise is an ideal vehicle for spiritual reflection.

BIKRAM YOGA

THINGS I'VE LEARNED IN BIKRAM YOGA :

There are many reasons why you should use Bikram Yoga. The advantages of Bikram Yoga can totally change your life. It’s amazing how Yoga can trigger your life and change your perspectives. 

Bikram Yoga is widely known as the “hot yoga”. It was also called the Bikram Method Yoga. This aims to build your mental and physical strength. Improving your flexibility and balance is important and covered by Bikram Yoga. 

Bikram yoga has roots in Hatha yoga which was designed to heal the mind and the body. 

Bikram Choudhury was the founder of Bikram Yoga. He was a founder and a yoga practitioner. He developed Bikram Yoga after he met an injury in a weightlifting accident. He was so determined that he had discovered some healing benefits in practicing some exercises. A lot of people have proven the benefits of Bikram Yoga so the practice was passed on and many people continued to practice it. 

Some people practice Bikram Yoga for healing purposes and physical therapy. This type of Yoga was proven helpful in bringing holistic benefits to those who believed and practiced it. 

In fact, there was a patient who suffered from a knee injury. He tried to practice Bikram Yoga and just six weeks after continuous practice, his knees started to feel better. Some difficulties and pains that he suffered from were all disappearing.

In order to be successful with the healing process of Bikram Yoga, you need devotion in practicing it. 

There are some people who do not believe in the benefits of Bikram Yoga. Bikram Choudhury developed Bikram Yoga with the help of some scientists. The scientists from the University of Tokyo University Hospital proved that Bikram Yoga has medical benefits. Some of its benefits include the repairing of tissues and helps in curing chronic ailments.

The findings and benefits were presented at the International Medical Conference in the year 1972. It was stated that Bikram Yoga has the ability to affect the body internally.  


The poses and pressure replenishes the cells and the flushing toxins in our body. It also oxygenates blood throughout our body keeping it clean and healthy. 


While Bikram was on his research at Tokyo University, he discovered that the healing process takes place when all the body systems are functioning well, conditioned and strengthened. If the body is weak, applying the practice and healing method will be difficult to obtain. 


Bikram has come up with twenty-six posture exercises which are to be practiced every day. In doing so, treatment in the body can be easily obtained. Some poses are accumulated with the combination of the western and eastern disciplines in Yoga which focuses on the stretching of the muscles, tendons, organs, nerves, glands and ligaments. 


The different postures have connections and each of it precedes a posture that is helpful in treating the body effectively.


Anyone who wants to do yoga can use Biktam Yoga. It chooses no age at all. This type of yoga works with a tourniquet effect which includes balancing, stretching and creating pressure which is all done at a same time to keep a good blood flow to all the parts of the body. 


Thanks to Bikram Choudhury, we can now have solutions to some of our medical problems. Always remember that dedication and devotion to Bikram Yoga is the main ingredient to staying healthy. 

YOGA ADVANTAGES

Benefits of Yoga  :

Yoga through meditation works remarkably to achieve harmony and helps the mind work in synchronization with the body. How often do we find that we are unable to perform our activities properly and in a satisfying manner because of the confusions and conflicts in our mind weigh down heavily upon us?

Stress is the number one suspect affecting all parts of our physical, endocrinal and emotional system. And with the help of yoga this things can be corrected. 

At the physical level, yoga and its cleansing practices have proven to be extremely effective for various disorders. 

Listed below are just some of the benefits of yoga that you can get.

Benefits of Yoga 1: 


Yoga is known to increase flexibility; yoga has postures that trigger the different joints of the body. Including those joints that are not acted upon with regular exercises routines.

Benefits of Yoga 2: 


Yoga also increases the lubrication of joints, ligament and tendons. The well-researched yoga positions exercise the different tendons and ligaments of the body.

It has also been found that the body which may have started doing yoga being a rigid one may experience a quite remarkable flexibility in the end on those parts of the body which have not been consciously worked upon. 

Benefits of Yoga 3: 


yoga also massages all organs of the body. Yoga is perhaps the only exercise that can work on through your internal organs in a thorough manner, including those that hardly get externally stimulated during our entire lifetime. 

Benefits of Yoga 4:

 Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder.

One of the far-reaching benefits of yoga is the uncanny sense of awareness that it 

develops in the practitioner of an impending health disorder or infection. 

This in turn enables the person to take pre-emptive corrective action Benefits of Yoga 5: yoga offers a complete detoxification of the body. It gently stretches the muscles and joints as we;; as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body.

This helps in the flushing out of toxins from every nook and cranny of your body as 

well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.

Benefits of Yoga 6: yoga is also an excellent way to tone your muscles. Muscles which have been flaccid and weak are stimulated repeatedly to shed excess fats and flaccidity.

But these enormous physical benefits are just a “side effect” of this powerful 

practice. What yoga does is harmonize the mind with the body and these results in 

real quantum benefits. 

It is now an open secret that the will of the mind has enabled people to achieve 

extraordinary physical feats, which proves beyond doubt the mind and body 

connection. 

In fact yoga = meditation, because both work together in achieving the common 

goal of unity of mind, body and spirit which can lead to an experience of eternal bliss 

that you can only feel through yoga.

The meditative practices through yoga help in achieving an emotional balance 

through detachment. 

This in turn creates a remarkable calmness and a positive outlook, which also has 

tremendous benefits on the physical health of the body. 

ASHTANGA YOGA

Ashtanga Yoga – Is it right for you?

Ashtanga Yoga is the type of yoga which was developed and founded by K. Pattabhi Jois. This type of yoga is known as the Eight Limb Yoga which has revolved in Pattanjali's enormous idea. It presented that the path of purification is made up of the eight spiritual practices. 

The first four limbs that represent Ashtanga Yoga are – yama, niyama, Asana and the Pranayama. These are considered cleansing practices which are externally correctable. The other set of limbs which are the – pratyahara, dhyana, dharana are the internal practies. 

These limbs can only be corrected by the proper application of the Ashtanga Yoga method. This type of yoga method is quite dangerous to the mind. 

K. Pattabhi Jois said that practicing these Eight Limbs and also its sub-limbs of the external practices which include the niyama and yama is not possible. In doing so, the body should be strong so that it can perform the practices well enough. If the body is weak, and the sense organs are not functioning well, practicing will never be useful at all. 

This is a philosophy that K. Pattabhi Jois has applied, this is important to understand so that in doing the practice, you are sure that the body will improve and the keep it stronger and healthier. 

Vinsaya and Tristhana is practiced in Ashtanga Yoga.

The Vinsaya is a style that makes Ashtanga and its principles distinct from the others. Vinsaya means the movement and breathing which is used for the internal cleansing process. Each movement done is accompanied by only one breath. Sweat is the most important product of Vinsaya. When you produce sweat, it only means that you are successfully applying the practice. When you perform the Asanas, the body creates heat which causes your blood to boil and excrete the toxins outside of your body. The toxins are found in your sweat. So the more sweat you create, the more toxins are released. 

The poses are used to fully develop the strength and health of the body. The series of practices make this possible. There are three postures used in Ashtaga Yoga.


The three are classified on different levels.


The first is the Primary Series which aims on aligning the body and also detoxifying it. 


The second is the Intermediate Series opening and cleaning the energy channels which comes to the process of purifying the Nervous System.


The last series would be the Advanced Series from A to D. in this series, the grace and strength is measured. 


The Tristhana is another yoga principle which represents the union of the three places of action and attention. First is the posture, second is the breathing technique ad last is the Dristhi of the Looking Place. All these three should work altogether to perform a function. 




Breathing techniques are simultaneous and synchronized. It is important to make a single breath for one movement. Ujjayi Breathing is the Yoga Breathing Technique used in the application of Ashtanga Yoga. Applying this technique must be prolonged after every practice. What you need to master is holding your pose longer at the same time hold your breath. This is an amazing breathing exercise that will increase your internal fire and will strengthen the Nervous System. 


Both Ashtanga and Tristhana deal with the series of Dristhi. The Dristhi is described as the point on which you gain your focus or attention while doing the Asana. This enables your mind to be purified and stabilized clearly. 


Setting the mind clear and cleansing it can only be done in the Eight-Limb Yoga or Ashtanga Yoga.

YOGA FOR BEGINNERS (BASICS)

The Basics :

Yoga is basically an ancient knowledge of body which originated from Indians and it is more than 500 years old. The basic word of yoga is originated from a Sanskrit word “yuj” which means to unite or to integrate two things. Yoga is exercised and practiced to unite your body with your spirit or you can make it easier and say that the reunion of person’s own consciousness and universal consciousness is achieved through yoga. 

Ancient people, who practiced yoga, believed in the fact that in order to achieve internal peace, a person must integrate and unite his mind, body and spirit. Without this reunion, person can never achieve internal peace.

This is very dense and difficult process to unite all three of the above because you need extraordinary control over your emotions, intelligence and actions. Yugis developed some easy and short cut ways to achieve balance between intelligence, emotions and actions and this balance was dependent upon three basic things that were exercise, breathing and meditation. These three things are thought to be the pillars of yoga. 

Exercise  :

Human body is treated with lots of respect and care in yoga and this allows the yoga exercises to be very friendly and calming for body structure. Once you start practicing these exercises, then, you will see that there is no twist in these exercises and they are very basic poses which are formulated by yogis to develop peace within the body structure. 

Breathing Techniques :

Breathing techniques were included in this process because breathing is the source of life and when your source of life is out of order then, how can you expect to have harmony and order in your life. 

Breathing techniques help person to gain control over his whole body and his whole internal system as well. These techniques are little difficult to learn but yoga is all about practice and you can learn them by regular practice easily. 

Meditation Techniques :

Meditation is another thing which is necessary for yoga practice but there is some misconception involved about this technique and people think that their mind has to go blank for meditation. 

This is not the case because meditation is just another self-controlling technique which allows you to think more clearly and it harmonizes your thoughts and actions. All three of the above things are very necessary part of yoga and you have to learn all three of the above step by step. You can say these techniques are the stairs to master yoga. 

Most of the people become hesitant and say that they have never done any stretching exercise and they cannot learn the difficult poses of yoga but this is a wrong thinking. Yoga is for everyone who wants peace and harmony in his life. There is nothing in this world which is made and designed for specific people instead all humans have equal capabilities and everyone can practice and master yoga. 

You just need to concentrate very hard on these skills and integrate them in your life in such a way that they become your habit. There is a saying that you should make yoga so much important part of your life that you may forget to eat but you should never forget to practice yoga. 

This saying can tell y9ou the importance of regularity in yoga. The first thing which yoga will give you will be a great looking and perfectly healthy body which everyone wants and after that later stages of breathing techniques and meditation appear.

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BRANCHES OF YOGA

There are total six branches of yoga which you can adopt and in this article, here is about all of those 6 branches in detail. :

Yoga was originated from Indians and it is a very ancient art with lots of skills and complexities involved. If you think that yoga is just about posing your body in difficult positions then, you are mistaken because there are different branches of yoga which are listed below. 

Hatha yoga :

Hatha yoga is also called yoga of postures and it is most famous branch of yoga in west which you must have seen. In this branch, body is twisted in different difficult and easy postures. The basic emphasis of this branch is to achieve peace through physical exercises, breathing techniques and mediation. Basic purpose of this yoga branch is to achieve better health along with spirituality.

This is the easiest branch as well because it does not take too much time from your busy routine and you can learn and master this art along with your daily work. You can easily adjust your schedule to practice and your daily routine will not be disturbed with this yoga branch.

Bhakti Yoga :

Bhakti yoga is not very popular in the west but it is most practiced branch of yoga in India. This involved spirituality more than physical gestures and it revolves around heart and divine. You have to choose a path which suits your hear desires most and then, you have to see everything and everyone

through that path. Bhakti yoga allows you to develop your faith in something and they take that faith to that level where it can tell you the exact way to catch.

Raja Yoga :

Raja yoga is also called yoga of self-control. Even though self-control is characteristic of almost every yoga branch but this branch pays special attention to self-control. Most of the people who practice this branch of yoga are members of some religious prestige. Raja yogi sees him as central and gives respect to everything around.

The basic step in mastering self-control is to allow you to be discovered.  Discipline learning is the basic characteristic of raja yoga and if your life is distracted and undisciplined then, you must practice raja yoga to gain control of your life and make it more disciplined.

Jnana Yoga or Yoga Of Mind :

Jnana yoga which is also called yoga of mind deals primarily with human brain and it tends to control the intelligence of people. In this yoga people learn to integrate wisdom and intellect and with combination of these two,

they try to create a perfect moment in their life when they never make wrong decisions. People who practice jnana yoga are very open minded and they keep learning about other religions, professionals, in order to expand

their knowledge as they believe that expanding the knowledge expands their mental and intellect strength.

Karma Yoga :

Karma yoga believes that you can make your future better by doing kind and selfless deeds in the present. It also believes that if your present is uncertain and hard then, it is the result of your past deeds.

Yogis, who practice karma yoga, do selfless help of other people, in order to make sure that their kindness to other people will make their future a better place. Karma yoga changes their whole concept of good and evil which changes their internal soul and makes them a better person with a bright destiny.

Tantra yoga :

Tantra yoga is the yoga of rituals but most of the times; it is misunderstood by many people because they rename it as sex yoga. Sex is just another part of this yoga but this is not all about tantra yoga. Yogis who practice tantra yoga possess certain qualities like purity, humility, devotion, dedication to

his Guru, cosmic love and some others.

These are all the branches of yoga but there are some misconceptions also there about yoga for example some people say yoga is a religion but it is not. Yoga is just a way to make your life better and integrate peace in your life. It helps you to achieve a better life with more control over your mind, thoughts and actions. Yoga is also taken as just an exercise to keep your body fit which is true to some extent but it is not the whole concept of yoga. Exercise and physical health is just small portion of yoga but the higher aim of yoga is lot more sacred and important.

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BASICS OF YOGA

The Beginning :

If you are planning to start practice of yoga then, you must know about certain things and in fact if you say more precisely then, there are 6 major things which you must know. These things are listed below and read them carefully for proper implementation of yoga exercises and techniques. 

Check Your Physical Health Status :

This is basic thing to know about your physical ability. Though the starting work of yoga will not be very tough and anyone can execute it perfectly but as the time passes and you advanced in these techniques, these will keep becoming tougher. 

In order to adopt yoga properly, you should have your physical checkup 

before starting yoga and make sure that you do not execute any techniques which your body does not allow you to do. In this physical checkup, if you find out that you have certain disorder or weakness in some muscle then, you can change your routine accordingly. 

Concentrate On Just Yourself :

When you join certain yoga learning classes then, you will come across wide range of people and some of them will be way ahead of you in practicing yoga but this should not discourage you from your cause instead, take these classes as personal development area where everyone is responsible for him or herself. 

If someone is ahead of you then, this means he or she has practiced more than you and not because he or she is better than you. So concentrate on just yourself and make sure that you are on the right path. 

Make Your Mind For Physical As Well As Mental Exercises  :

Some people have this misconception that yoga is all about physical exercise but this is not entirely true because yoga is about practicing mental exercises as well. You will always have to prepare yourself for that and believe in the fact that yoga is about 50 percent physical and 50 percent mental stamina. It is to create a harmony between your mind and your body. This harmony will need some struggle and hard work to be achieved. 

Choosing Appropriate Yoga Class :

There are different techniques available for executing in yoga and you need to select one which suits your mood. There are techniques like breathing techniques, mental exercises and even in some cases, laughing is also used to increase strength. 

You should do your research about all these techniques and select the one which you think is most interesting for you and you will do it from your heart. Never choose your yoga technique by looking at your friend because he or she may have different interest and this can lead to discouragement. 

Commitment is Necessary :

Commitment is very necessary in yoga like any other exercise plan because if you keep on changing the technique or you keep missing the classes then, it will disturb the whole schedule and instead of giving you relief and relaxation, this may lead you to unbalanced physical level which can be dangerous. In order to gather most advantage out of yoga, you need to be very consistent about your approach. 

Try To Find Pleasure and Fun in Yoga  Classes :

This is most crucial thing for making your yoga practice very fruitful and effective that you need to enjoy your yoga classes instead of taking them as burden and forcing yourself to go down and practice, you should have a fun attitude and you should wait for these classes to start throughout the day. This approach can change the whole effect of yoga practice and you can see the results by adopting this approach. 

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POSES OF YOGA FOR BEGINNERS

In this article, you will observe  different poses of yoga which you can practice easily and some of the basic and also some advanced poses which are exercised in yoga. Before learning these poses, you should learn some safety tips as well because if you 

exercised these poses in wrong way then, your body will get twisted and you may get hurt as a result. 

• You need to be focused while practicing these moves and never think about anything else other that the move. 

• Gentle approach should be applied because purpose of these moves is to gain comfort. 

• Do not lose concentration and keep practicing. 

• Try to observe the poses from pictures and try to perfect your angels. :

Basics of Yoga :

There are three things which are basic ingredients for learning yoga and these three things are breathing, movement and focus. If you can master and control these three things then, you will be able to learn yoga very fast. Deep breathing is the key and more deeply you breathe, more oxygen you will provide to your muscles and they will be able to adopt the technique. 

Holding to these difficult poses need a strong body and physical health. You need to be very fit to exercise these poses effectively. You need to make your body very flexible to adopt difficult angels easily. Focus will give you enough power to harmonize both breathing and movement which will create an inner peace for you. 

The Candles Pose :

In this pose, you have to kneel on your shines and sit on your heels. Pressing your palms and heels together in front of your chest and taking a deep breath is the exact way to do it. You can repeat this pose 3-4 times easily. 

Mouse Pose :

Kneeling on your shines and sitting back on your heels is start of this pose. Bring chest close to your thighs and let your forehead rest on the floor. Stretch your arms behind you and let them relax. Relax all of yourmuscles and lay down in same position for some time. This is basically muscle relaxing pose. 

Dog Pose :

This is an advanced pose which starts from standing on both your arms and legs. Curl your toes and list your hips straight towards ceiling. In this position, you should look like in a V opposition. Your head should be hanging down to observe your own legs. You can learn this by watching a dog stretching after a nap. This pose allows you to strength all of your 

bones and muscles equally. 

Cobra Pose :

Lay down on your tummy with your legs straight. Place your arm on either sides and try to lift your chest as high as possible without moving your legs from straight position. Keep the shoulders wide and with an open chest, try to lift it even higher by pressing your hands on the floor. Your head should be straight with the shoulders and this pose can help you to relax your chest muscles as well as shoulders. 

Peacock Pose :

Sit up tall by widening your legs as wide as possible. Placing hands in front of you and pressing them to widen your shoulders will get you in this pose. This pose is little difficult to adopt but try and hold it for 5 deep breaths.

Mountain Pose :

Stand straight up with your feet very close to each other. Bend your neck and look straight up in the ceiling. Let your arms relax on either sides and try to lift your chest. In this position, your head, shoulders and hips should be aligned. This pose is easier and you can hold this pose for 5-10 deep breaths. 

Butterfly Pose :

Sit by keeping the soles of your feet together. Rest your hands on your shoulders and lift and spread elbows wide. Flap your arms and legs gently like butterfly. You can repeat this process 15-20 times easily. 

Birds Pose :

In standing position, get your arms behind you and try to lift yourself on toe end of your feet. Be careful because most of the people fall while attempting this posture and you should rise up as much as you can and as soon as you start to lose balance, stop in that position and hold that position for 3-5 deep breaths. 

Fish Pose :

Lie down on the floor with your legs straight. Place your elbows on either sides and lift your chest with help of elbows as high as you can. Head should be very still and should rest on the floor. This is also a difficult pose and you should hold it for not more than 3 deep breaths. 

Do Nothing Doll :

Lie on your back in normal position and your arms open and palms facing skies. This is a total relaxing position and normally it is practiced at the end of all poses. Just close your eyes in this pose and try to relax. Think of yourself as a doll which has nothing to move. Stay in this pose for 5-8 minutes in the end of your yoga session. 

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POSES OF YOGA FOR EXPERTS

Expert Positions :

Once you have progressed from beginner’s level to a higher level then, you need to change your poses and exercise some advanced poses because these poses will be more effective on you and you will not feel any trouble in implementing these advanced poses

The Bridge Yoga Pose :

This pose is a difficult pose and it is practiced when you are coming out of shoulder pose. To execute this pose perfectly, you need a very strong spine. If you are weak from your back then, you do not need to execute this pose as it can hurt your back. 

The Plough Yoga Pose 

This is another advanced pose which is for those people who have developed supreme kind of flexibility and strength in their muscles by practicing all the other ordinary poses of yoga. You can search internet and you will find exact pictures depicting this pose and you can execute it at your own after wards. 

The Forward Bend Yoga Pose :

This is another very difficult pose and in order to execute it you need to hold the toe ends of your feet for several deep breaths. This is also dangerous for people with any back problems because your back will suffer a full bend and if you have slight problem in your back then, it will invoke that problem. 

The Locust Yoga Pose :

This is another very tough pose but the difficulty is not in executing it but in holding it for several minutes and as usual, it also needs a very strong back. You should practice on basic poses and develop your back muscles to execute these poses effectively. 

The Bow Yoga Pose :

This yoga pose is just for expert yogis because it is difficult to execute and  even more difficult to hold. You need tons of stamina and back strength which comes from years of practice. If someone challenges you to execute this pose then, you should think twice before accepting the challenge. 

The Half Spinal Twist Yoga Pose :

As it is evident from the name that it requires your spine to get twisted and to twist your spine, you need a back like rock which should never bother you in any position. 

These are some of the yoga poses which are very difficult to execute and if you have noticed something that all of the above mentioned poses require very strong back. 

They involve your back in the process somehow which demands that you should practice on regular and easy poses and develop your back so much that you can execute these advanced poses of yoga. 

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