Loosening the sides of the torso with Cat Twist and a side leg lift; Lotus Stretch; Lotus Forward Bend.
Upside down poses; glands; regulation hormones.
Graceful balancing pose; musical meditation.
Balancing in a push-up position before turning sideways and balancing on one hand and foot; Yoga Dance.
Blowing Tree; loosening legs for Lotus with a five-part stretch.
Stretching and strengthening the body with Bulldog, Pigeon, Dolphin and Stretching Dog poses.
Combining a lunge with hamstring stretches to loosen hips; two-hand snake pose.
Strengthening the spine with backbends; stretching abdominal organs; stamina.
Upside down poses, including the Plough, Shoulderstand, Butterfly and Bridge.
Standing poses; tensing and releasing various parts of the body.
Keeping quads and hamstrings supple with splits and thigh stretches.
Spinal twist; headstand and deep relaxation.
A series of poses to loosen the shoulders and open the chest.
Seven-stage forward bend; hamstrings; side bend and twist for the torso.
Turning upside down, stretching hamstrings, testing balance and strengthening abs.
Leaning on a wall for support during a variety of yoga poses.
Using a wall to build strength for a handstand, headstand and Scorpion pose.
Releasing tension; preventing headaches; upside down poses.
Balancing on one leg.
A forward bend using arms and legs to achieve the maximum stretch; bending backwards and sideways.
Holding the toes to stretch; balance; strengthening the abdominal muscles.
The Bow Pose gives internal organs a massage and helps remove fat from the abdomen.
Two folds for flexible hips and a back stretch.
Releasing tension, strengthening the back and revitalizing the entire body.
Opening the chest and stretching the back; strengthening the back; relaxation.
Upside-down poses; shoulder-stand twist for balance and flexibility.
Exercising and energizing the entire body with Salute to the Sun, Side Angle Pose and two versions of Plough.
Strengthening, stretching and twisting abdominal muscles.
Focus on balance with standing leg stretches; gentle massage for the spine.
Bowing the body upward while holding feet and balancing on the belly.
Walking legs to the side in an upside down pose; new twist on Triangle.
Rotating, flexing and pointing to increase circulation and flexibility.
Alternating between forward bends and backbends; strengthening thighs.
Developing balance and coordination, leg strength and hip flexibility; arching to tone the thighs and buttocks.
Calming the mind with alternate nostril breathing and meditation.
Loosening tight muscles and strengthening the abs in between exhilaration breath and yoga dance.
Various poses that massage, strengthen, stretch and twist the spine for optimum back health.
Combining breath retention and chakra visualization to invigorate the entire body.
Balancing poses for strength and coordination, including Warrior 3, Crane and One-Legged Wheel.
Stretching and compressing abdominal organs to relieve gas and constipation and tone the liver and kidneys.
Stretching kinks with asanas; dancing and singing.
Warming up with Salute to the Sun, then cooling the mind and spirit with Sheetali Pranayama.
Single leg shoulder stand and Bridge offer a combination of strength, balance and flexibility.
Shaking legs to relieve tension and varicose veins; breathing to focus on energy flowing through the body.
Working the muscles of legs, arms and the entire body with poses like Wheel, Warrior and Patient Crane.
Spiraling the spine up and around in an invigorating twist.
Eye strengthening; relaxing neck and shoulder tension; stretching.
Balancing on one leg; hand balancing to improve concentration and arm strength.
Hamstring stretch; back strength; tightening the stomach.
Loosening hips; massaging the spine; strengthening thighs.
Breathing; peace of mind; yoga splits.
Leg circulation; loosening knees and hips; meditative sitting position.
Breathing; energy; preventing disease.
Hamstrings; stretching thighs; backbends.
Breathing techniques; releasing stress.
Strengthing abs, thighs and back muscles.
Balancing pose strengthens arms and improves concentration.
Loosening the spine; energy.
Loosening shoulders and hips; strengthening arms and legs.
Stretching; flexibility; meditation.
Breathing technique strengthens the lungs.
Vocal chords; stimulating the thyroid gland; hormone control.
Loosening the shoulder girdle; releasing stored tension; improving posture.
Backbends; back strength; digestive system; improving overall health.
Simple poses designed to work out tension spots and increase energy.
Moving the head and legs in opposite directions provides for a soothing back massage; spinal twist.
Breathing awareness techniques; neck exercises; relieving stress and tension.
Executing the shoulder stand safely and comfortably by using a chair.
Abdominals; spine stretching; hamstrings; legs.
Using a cloth to open tight shoulders; preparing for asana to strengthen lungs and optimize breathing.
Learning proper hip movement through the cat stretch; strengthening the spine and breathing deeper through the fish.
Stretching and breathing exercises; an easy plough.
The reverse arrow position designed to restore energy and improve circulation; toning the spine.
A side-lying stretch that relieves stress, anger and insomnia; stretching the front of the body.
Stretching from head to toe by reaching for the sky and breathing properly.
Balance; stretching the hamstrings; loosening the knees; meditation.
Releasing tension with neck exercises; arching the spine in the Fish Pose; stretching the entire body.
Upside down leg-shaking rejuvenates the legs and takes pressure off varicose veins.
Stand and salute the sun; other poses to firm the belly and stretch the legs.
A cleansing breath that flushes the digestive tract.
Headstand; shoulder stand.
The poses that comprise the Salute to the Sun.
Arms; tight shoulders.
Two abdominal exercises, plus two versions of the plough position.
Breathing deeply to increase lung capacity.
Rocking back and forth to loosen the hips; the Scoop, a relaxing way to stretch the spine and hamstrings.
Shoulder and upper back tension; stretching.
The Rocking Plough; other poses work the legs.
Steps 9 - 12.
Yoga basics, including the mountain pose and cat stretch; pelvic movements fundamental to yoga poses.
Soothing digestive problems with forward and backward bending.
Maintaining strong lungs and a sharp mind with good breathing techniques.
Bends for a strong, flexible spine; toning the buttocks and thighs.
Scissoring the legs back and forth; a pose that tests balance.
First four poses.
Getting the kinks out of the back while stretching the front of the body; stretching the groin; alternate nostril breathing.
Loosening shoulders, elbows, ankles and knees; squatting pose strengthens and tones thighs and buttocks.
Brain; circulation; energy.
Creating a supine spine, loose hips and trim waist by imitating a cat; hip gyrations.
Strengthening a weak back.
How to do a headstand safely, with a wall and without, and two other balancing poses.
Loosening joints; stretching hamstrings; strengthening legs; loosening hips.
Tightening the tummy and firming the thighs.
Different stretches to work out knots in the back and shoulders.
Breathing exercise; strengthening abdominals and thighs; rolling into a ball to stretch the spine.
Exercising the joints, from the fingertips to the toes.
Shoulders; chest; upper back; posture; abdominal strengthening.
Salute the Sun slowly or quickly; easy and regular version of Salute the Sun; breathing.
Salute to the Sun; Should Stand; Fish; asanas to bend, stretch and strengthen the body.
A pose that strengthens the leg and hip muscles, relieves back pain, stretches the spine, opens the chest and tones abdominal organs.
Linking the first four Salute to the Sun poses.
Stimulating digestion; reproduction organs; menstrual disorders; liver; kidneys.
Increasing strength and vitality by concentrating on the navel chakra.
An Imaginary Chair strengthens the thighs; stretching the body with Camel Pose.
Stretching out the front thighs and strengthening the back thighs.
Bending positions to loosen, strengthen and tone the spine; roaring to improve breathing.
Stretching the inner groin; firming leg muscles; solidifying the Salute to the Sun.
Various asanas, including the headstand, boat, locust and easy wheel positions.
Leg-lifting exercises to work the abdominals; Torso Twist Toes Touch.
Two versions of the shoulderstand pose; rotating, flexing and opening up the shoulders.
Simple exercises to relieve a stiff, tense neck.
The Ujjayi breathing technique, designed to release tension following a workout.
An asana that strengthens the arms and stretches the body; improving the abdomen and hamstrings.
Working the entire body through the head and shoulder stands.
Backward-bending poses that tone nerves and increase well-being.
Exercises that tone the buttocks and thighs; strengthening the arms and abdominal muscles.
A full body lift; single leg lifts stretch and tone the hamstrings.
Inner groin; legs; solidifying Salute to the Sun.
How to squeeze and stretch built-up tension from the shoulders and upper back.
Loosening the knees; strengthening the thighs; stretching the hamstrings.
Arms; back; headstand.
Toning the buttocks, thighs, arms and abdomen; the benefits of the shoulder stand.
Using the breath to cleanse the body; combining breathing with sound.
Cleansing the nose and sinuses to prevent respiratory ailments.
Loosening joints while strengthening muscles throughout the body; the Cobra techniques.
Poses to soothe the nerves and stretch the spine.
Breathing techniques to calm the nerves and oxygenate the blood.
Learning balance with the lord of the dance and garudasana poses; relieving tension and varicose veins with a leg-shaking pose.
A gentle exercise which stretches the spine, strengthens the neck and abdominal muscles, loosens the hips and relieves gas.
Increasing motion in the knees and shoulders.
Hamstrings; spine stimulation; shoulders; neck.
Asanas designed to cure headaches by relieving tension and correcting poor posture.
A single pose that stretches hamstrings, stimulates the spine and opens the shoulders.
Strengthening and toning legs; Bridge and Warrior; asanas to loosen the hips and knees; stretching the thighs and hamstrings.
Cleansing the sinuses with warm water and salt.
Using poses to work the hamstrings, spine and shoulders; balancing on the buttocks and one leg.
Loosening the knees and hips with the half-lotus position; increasing stamina by strengthening arms, legs and abdomen.
Strengthening the hamstrings; standing in the tiger pose; sitting in an imaginary chair.
Strengthening the legs; balance; concentration; loosening the spine.
Steps four to eight in the Salute the Sun poses; linking steps one to eight.
Strengthening the arms and back with the striking cobra pose; upside-down exercises.
Back; shoulders; groin stretches; forward bends; twists; leg lifts.
Soothing and stretching the lower back; Salute to the Sun.
Stretching the back of the body; forward bends; stretching and toning arms, shoulders and neck.
Leg lift; leg cycling; stretching; balance; arm toning.
Lord of the Dance; Garuda Pose; balancing poses teach concentration.
Increasing circulation with a forward bend, upside down leg cycling and imaginary chair; yoga nidra.
Exercises designed to stretch the hamstrings.
Steps nine to 12 in the Salute to the Sun; linking all 12 steps.
Improving posture and increasing energy through backbending; yoga nidra relaxation techniques.
An ancient technique that releases anger and stress and regulates the thyroid.
Roaring like a lion; strengthening the vocal cords; massaging the thyroid and facial muscles.
Yoga breathing; stretching shoulders; expanding the chest; mind awareness.
Modifying traditional asanas with variations of shoulderstand, plough and the standing forward bend.
Performing the diving pose to strengthen the back and thigh muscles; improving balance with the tree pose.
Breathing techniques to relax and sharpen the mind; an unusual shoulderstand.
How mudras benefit the body and mind, including the glands and pressure points that preserve energy.
Swivel from side to side; warrior stance.
Simple exercises to release tension at the workplace.
Stretching the spine; rolling and twisting the spine.
Steps 4 - 8.
Twisting the torso to touch the toes which loosens the spine, hips and legs.
Rocking, rolling and twisting the spine; meditating to deepen breath and calm the mind.
Wheel, sun and squatting pose increase circulation while sheetali pranayama cools the body down.
Regular practice of asanas helps to stretch hamstrings.
Releasing tension in the upper back and shoulders; Half Camel; Bowing Pose.
Combining Aswini Mudra with yoga poses to relieve hemorrhoid discomfort.
Using a chair in forward bends, back bends and inversions.
Poses and stretches for high blood pressure; breathing techniques.
Strengthening the back muscles; using a strap to make sitting cross-legged easy.
Relieving lower back tension with gentle stretches for tight muscles; using a chair to strengthen abs.
Strengthening abs, back and thighs.
Tightening abs and pelvic muscles after childbirth; deep-breathing technique.
Poses; flexibility; labor and delivery breathing.
Breathing; relaxing; groin preparation for childbirth.
Using a wall and a chair to stretch; hip openers.
Yoga technique for relieving constipation.
Strengthening and building a healthy back.