Benefits: Stretches and strengthens hamstrings. Very important for opening other parts of the body as through body parts that are interconnected tight hamstrings can play a part in other issues such as lower back issues.

Step by Step

1)Stand in mountain pose (tadasana) with your feet hip width apart. Hip width to me means the middle of your feet are underneath your hip joints. I find most people try to put thier feet outside the hips.

(gah-rue-DAHS-anna)

Garuda = the mythic "king of the birds," the vehicle of Vishnu. The word is usually rendered into English as "eagle," though according to one dictionary the name literally means "devourer," because Garuda was originally identified with the "all-consuming fire of the sun’s rays."

Benefits: Strength, flexibility, and endurance, and unwavering concentration. This is great for balance and opening the upper back.

Step by Step

1)Stand in Tadasana. Bend your knees slightly and cross your left leg over your right. Wrap your left foot around your right calf muscle.

Benefits: Opens the upper back and strengthens the core. A lot of life styles in the modern world tighten the upper back especially prolonged computer use. This is a great one to open up those problem areas.

Step by Step

1)Come onto the floor on your hands and knees. Exhale, Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists. Firmly press your palms together and your forearms into the floor.

(tah-DAHS-anna)
tada = mountain

Benefits: creates balance and harmony in the body and inner awareness. Some teachers have described it as being "equal standing pose".

Step by Step

1) Stand with the big toes together and the heals slightly apart. Lift your toes up, spread them out and let them fall back to the ground. Strengthen your ankles. Be sure not to lock your knees. Your legs should be strong but not firm.

2) Relax your buttox and allow your pelvis to float. Engage your core strength and feel your lower back to extend.

The moon is a powerful symbol in our life, for our world and in yoga. Hatha is also translated as ha meaning "sun" and tha meaning "moon". The sun and the moon are the solar and lunar energies of our body. The polar energies of our body.

(are-dah chan-DRAHS-anna)
ardha = half
candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as "moon"

Benefits: creates balance strengthens legs and ankles and makes you feel better.

Step by Step

Start in tadasana (mountain pose)