You can practice yoga at home to enhance your fitness level and well being. Here we provide a yoga workout with various different poses for you to practice whenever you can to help you get fitter, healthier and more active.

You can start your yoga practice workout with a little bit of relaxation to unwind and get into the mood for an energising yoga session. Lie down flat on the floor in the corpse posture and relax for about 3 to 5 minutes.

Start to feel yourself back into the room, open your eyes and give a big stretch. Now you can start warming up the body for the exercise to come with the following loosening postures (the description of these postures can be found here – Yoga Warm Up Exercises):

• Supine Breath x 10
• Single Knee Hugs x 3 on each side
• Double knee hug x 2
• Supine Twist
• Easy Sitting Forward Bend

Now that you have stretched your muscles you are ready for some more enduring standing postures. We suggest the following poses:

• Standing Forward Bend
• Extended Triangle
• Revolved Triangle

Followed by a balance posture and an inverted posture:

• Tree Pose
• Downward Facing Dog

Then go into the Child Pose to counterbalance the downward dog posture.

Sit into a Spinal Twist Pose, followed by the Cobra Pose. Then go into the Child Pose again to counterbalance the cobra posture. Complete the postures with the Seated Forward Bend Pose.

Finish your yoga workout practice with some relaxation, meditation or breathing such as Ujjayi breath.

Enjoy the feeling of health and well being.

Ashtanga Yoga is an intense and disciplined form of Yoga practice, it consists of a series of vinyasas, yoga postures performed in a sequence that creates a flow of movement throughout the session. Traditionally it starts and finishes with a mantra recitation to express the wish for healing, prosperity and acknowledgement of Patanjali.

The regular practice of Ashtanga Yoga can improve your fitness level and wellbeing, as the constant repetition of a wide range of postures can increase your stamina and flexibility. Ashtanga Yoga also builds the upper body strength and improves your posture. The regular practice of ashtanga yoga, together with a healthy diet can help you to lose weight, keep fit and athletic. The dynamic nature of ashtanga creates an excellent combination of cardio and tone workout, helping you to keep in good shape with a healthy body and mind.

The practice of Ashtanga yoga should be carried out in combination with Ujjayi Pranayama breathing – the victorious breath, which consists of the narrowing of the air passages in your throat enabling precise control of the flow of air in and out of the body. The practice of ashtanga yoga combined with the ujjayi breath can increase your lung capacity, it creates a feeling of heat in the body which helps the muscles to stretch, helps the body to detox and creates a rhythm to the yoga practice that improves concentration and focus to reach a meditative state. Performing Ujjayi pranayama during yoga practice facilitates a stillness of mind and also helps the body to control the breath and avoid panting during intense exercise. Also Mula Bandha should be contracted throughout the entire practice of Ashtanga yoga.

Start the Ashtanga Yoga Workout

You can start the ashtanga yoga workout with the standing forward bend sequence, as it helps to stretch the muscles in preparation for the session.

This can be followed by about 10 repetitions of the Sun Salutation. The sun salutation is a workout in itself, as it helps to improve your cardiovascular fitness and body strength. It is a vital part of Ashtanga Yoga, helping to warm up the muscles in preparation for the practice. The number of repetitions for the sun salutation is just a guideline. You can do more or less than 5, depending on your level of fitness, and you can build it up gradually.

Ashtanga Yoga Primary Series – Yoga Lesson

Now you can start praticing the different asanas. Remember to repeat each posture on both sides for balance. The Sun Salutation A is repeated after each posture, although you don’t have to do it after every posture if you don’t want to. Practice Ashtanga Yoga in accordance to your fitness level. If you feel breathless and need to take a break, than just rest in the child pose between postures instead of doing the sun salutation. You can build your stamina up with time, as your practice improves.

• Utthita Trikonasana – The Extended Triangle Pose
• Parivritta Trikonasana – The Revolved Triangle Pose
• Utthita Parsvakonasana – The Extended Side Angle Pose
• Parivritta Parsvakonasana – The Revolved Side Angle Pose
• Prasarita Padottanasana A – The Intense Spread Leg Stretch Pose
• Rishi’s Pose
• Utkatasana – The Chair Pose
• Paschimottanasana A – The Seated Forward Bend Pose
• Janu Sirsasana A – The Head to Knee Forward Bend Pose
• Ardha Matsyendrasana – The Half Lord of the Fishes Pose
• Navasana – The Boat Pose
• Baddha Konasana A – The Butterfly or Bound Angel pose
• Upavishta Konasana A – The Wide Angle Seated Forward Bend Pose
• Urdhva Dhanurasana – The Upward Bow or Wheel Pose
• Salamba Sarvangasana – The Shoulderstand Pose
• Halasana – The Plow Pose
• Padmasana – The Lotus Pose
• Savasana – The Corpse/Relaxation Pose

After you finish your yoga practice take a few minutes in the relaxation pose and free your mind of any thoughts. Concentrate your attention on your breathing and relax.

When you finished the relaxation you will feel reinvigorated and full of energy. The benefits of Ashtanga Yoga will make you feel more alert, vibrant and fitter.

This Ashtanga Yoga workout lesson can take about 1 hour to complete. But, you are encouraged to take your time and practice at your own pace. Ashtanga Yoga is challenging and rewarding, as it helps to boost your self-esteem and confidence within yourself. It is also an effective workout to keep you in good shape.

The Sun Salutation routine is really a warm up for yoga which consists of a sequence of classic yoga postures. It is designed to warm up the muscles and joints in readiness for a yoga session.

Many people use this sequence as a way to training their yoga, or as a form of exercise, by repeating the sequence several times. It includes the classic yoga postures such as mountain pose, plank, cobra, downward dog, forward bends.

The sequence is done with both side of the body leading, to ensure balance.

It includes good instruction on both the breathing, i.e. when to inhale, exhale, and hold your breathe, and also on the movements themselves.

The Origin of the AUM (OM) Symbol

Aum means ‘totality, intangible unity of the universe and all that is known and unknown’. It represents the universal name of the Lord. In Hinduism it is a sound to praise the Lord. It symbolizes the state of waking, dreaming and deep sleep; the three divines: Brahma, Vishnu and Shiva; the three Vedas: Rig, Yajur and Sama; and the three worlds: Bhuh, Bhuvah, Suvah. Originally the symbol Aum or Om is a sacred symbol of Hinduism and it is originated from Devnagiri, a script based on Sanskrit.

How to Pronounce and Chant the AUM (OM) Symbol

The Aum or Om sound can be chanted during meditation and at the beginning and end of your yoga practice and it is considered to be the root mantra for all others. It is phonetically pronounced with three sounds: A (as in apple), U (as in put) and M (as in mum). To chant Aum you inhale and on the exhalation you start with the ‘A’ at the base of the throat, then placing the lips together you sound the ‘U’ and after you close your lips you sound the ‘M’. The ‘A’ and ‘U’ are long and the ‘M’ is like a humming sound that can last as long as your exhalation.

During the chant you should keep a good posture and breathing in a comfortable sitting position (see our list of postures for meditation). Keep the spine long and take a deep breath in, relax the throat and starting chanting on the exhalation until the lungs are almost empty. You can repeat it as many times as you like, it is quite common to repeat it for three times.

Ashtanga Yoga Mantra

Beginning and End Mantra of Ashtanga Yoga Practice

The practice of Ashtanga yoga traditionally starts and finishes with a mantra recitation. These are prayers that express wish for healing, prosperity and acknowledgement of Patanjali, the creator of the Eight-Limbed Yoga Path.

Mantra at the beginning of Ashtanga yoga practice

Om
vande gurunam caranaravinde
sandarshita svatma sukha va bodhe
nih sreyase jangalika yamane
samsara halahala mohasahantyai

abahu purushakaram
shankacakrasi dharinam
sahasra shirasam svetam
pranamami Patanjalim
Om

English:
Om
To calm the delirium caused by the poison of samsara,
I venerate the lotus feet of the masters, which awaken
the joy of witnessing the Self. They are the very best
doctors against poison.

I bow to Patanjali, who is white and has a thousand heads
and who, with a man’s body up to his arms, holds conch,
discus and sword.
Om

Mantra at the end of Ashtanga yoga practice

At the end of ashtanga yoga practice happiness, health and well-being are wished upon mankind and the natural world.

Om
Svasti praja bhyaha pari pala yantam
Nya yena margena mahi mahishaha
Go brahmanebhyaha shubamastu nityam
Lokah samastah sukhino bhavantu
Om shanti shanti shanti

English:
Om
May all creatures be well!
May the rules of the earth protect
the world by the right path.
May cows and Brahmins always be prosperous.
May the whole world always be happy.
Om, peace, peace, peace.

Although chanting a mantra is not an essential part of a yoga  practice, the mantra repetition brings a sense of spiritual transcendence, creating a pleasurable and resonant sound that vibrates through the body and lift the spirits. You can also replace it with a prayer that you are familiar with or an affirmation that is personal to you.

Meditation or Dhyana is the seventh of the eight-limbed yoga path of Patanjali. It aims to refine the concentration of the mind to a higher level.

Meditation happens spontaneously from concentration as the mind focus deepens. You reach ultimate meditation when you can no longer differentiate yourself from the object that you are focusing on, you then enter into a superconscious state of samadhi (eighth limb of yoga), where you reach self-realization and cognitive unification.

The first stage of meditation involves stilling your mind to gain a sense of peace, stillness and tranquility. At this stage you are fully awake and conscious with the mind at ease, resting with the body.

When you start to practice meditation it is useful to focus on the breathing. Focus on the pace, duration and quality of your breath, as it connects the mind with the body. To begin with you can count the out breaths from one to ten and then back to one again for a few times. Breathe normally and focus on the movement of the breathing without changing its rhythm.

You can also focus on a visual imagine of your preference such as imagining a light within your ‘inner eye’, a flower, a symbol etc., anything that makes you relax and engage in the meditation.

Another way to try to relax and meditate is to think of a specific affirmation thought like, “I am happy and relaxed” or “I am a positive and optimist person”. These thoughts should be positive and in the present tense. Repeat your affirmation until the mind is at rest, you can repeat it up loud or in silent. You can also chant the mantra OM and imagine its symbol while you meditate.

When you are trying to meditate and relax you can also imagine a light going over each part of the body starting from the feet all the way up to the top of the head. Concentrate on each part as you go along, allowing time for the body to relax.

You can also focus on the universal energy and light coming through your feet and going up through the chakras from the root chakra to the crown chakra and back to the universe, creating an energy cycle around you as a way to focus your thoughts and energy for meditation.

Yoga Postures for Meditation

The corpse pose is a good posture to encourage meditation, as a meditative state can come naturally after a yoga practice.

If you prefer to meditate while sitting you can use the following yoga postures for meditation:

The auspicious pose (swastikasana) – the easiest of the three classical yoga poses.

The perfect pose, also known as accomplished pose (siddhasana) – is valued for stabilizing sexual energy.

The lotus pose (padmasana) – brings a profound sense of repose.

The easy posture (sukasana) – suitable for short periods of meditation before you are comfortable in the traditional poses.

The adamantine pose (vajrasana) – kneeling position with the thighs together and the head and torso vertical. Keep the feet together with the upper surface facing the floor and the heels slightly apart. Lower the body until you are sitting on the heels. You can use cushions for support or you can sit on an inclining bench for a comfortable position.

The friendship pose (maitryasana) – excellent if you need to sit on a chair. Sit on the edge of a chair with the head, neck and spine in a straight line, knees apart, feet flat on the floor and hands resting on the thighs.

What is Yoga Bandha

The word Bandha means “a lock” – in yoga it refers to a muscular contraction which aims to increase physical strength, muscular control, support the spine and the subtle energy. The practice of yoga bandha intends to rise the body’s subtle energy upward. In Ashtanga yoga it is practiced through out the asana session, other yoga practices use bandha only during breathing practice or meditation.

Engaging the bandha during yoga practice can increase breathing capacity, help to make you feel stronger and lighter during yoga asana practice, enabling you to perform more yoga movements.

Types of Yoga Bandha

• Jalandhara Bandha – Chin or Throat Lock: it consists of moving the chin down toward the chest and the chest toward the chin, contracting the throat to control the escape of breath and energy of the body through breathing. A gentle Ujjayi breath can be used while performing jalandhara bandha.   
  
• Mula Bandha – Root Lock: contraction of the perineal area, where the pelvic floor muscles are lifted, increasing the body’s core strength, which results in mental and physical lightness. In the practice of Ashtanga yoga the front of the pelvic floor is contracted throughout the asanas.
  
• Uddiyana Bandha – Abdominal Retraction or upward flying lock: it consists of lifting the low abdominal muscles to improve the action of mula bandha, it also strengthen the lower back and forces energy upward the body. Draw the muscles beneath the naval in and up, this action may also lift mula bandha automatically. The lower abdomen should remain still when you inhale and exhale, the chest should inflate with the inhalation. Keep the diaphragm and the lower part of the ribcage soft, without tension through uddiyana bandha.
  
• Maha Bandha – Triple Lock: This is a combination of the first three locks together.

What is Pranayama

Pranayama is a Sanskrit word that means breath expansion. Pranayama is performed as part of yoga practice as an interface of body and mind and it can assist with the control of some respiratory problems as well as psychological problems like anxiety, panic attacks, phobias and depression. The regular practice of pranayama can be quite energising, relaxing and improve balance and concentration. Pranayama is the forth principal of Patanjali’s eight-lmbed yoga path.

Types of Pranayama

Relaxing pranayama breathing practice

• Ujjayi Pranayama – victorious breath: consists of the narrowing of the air passages in your throat which enables precise control of the flow of air in and out of the body. Breathe through the nose, making a gentle hissing noise, similar to the sound of a shell when you place it to your ear. Inhalation and exhalation should be of equal length with no tension in the jaw or tongue, there should be no gasping or sighing sounds.
• Bhramari Pranayama – humming bee
• Sheetali Pranayama – cooling breath

Energising pranayama breathing practice

• Bhastrika Pranayama – bellows breath (this should not be practice by sufferers of cardiovascular, digestive or nervous disorders)
• Kapalabhati Pranayama – shining skull

Balancing pranayama breathing practice

• Nadi Shodana Pranayama – alternate nostril breathing

How to Practice Nadi Shodana Pranayama – Yoga Alternate Nostril Breathing Technique

A complete round of Nadi Shodana breathing can be performed as below. The example below is based on a single inhalation of four seconds. This is just a guideline and can be modified according to the rhythm of your breathing.

Hold the nostrils with the right thumb and the ring finger. Place the middle and index fingers on the forehead, between the eyebrows. Repeat each stage three times.

Nadi Shodana stage one

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 4 seconds
• Exhale through the right nostril – 4 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 4 seconds
• Exhale through the left nostril – 4 seconds
• Hold the breath out – 4 seconds

Nadi Shodana stage two

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 4 seconds
• Exhale through the right nostril – 8 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 4 seconds
• Exhale through the left nostril – 8 seconds
• Hold the breath out – 4 seconds

Nadi Shodana stage three

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 8 seconds
• Exhale through the right nostril – 8 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 8 seconds
• Exhale through the left nostril – 8 seconds
• Hold the breath out – 4 seconds

Nadi Shodana stage four

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 12 seconds
• Exhale through the right nostril – 8 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 12 seconds
• Exhale through the left nostril – 8 seconds
• Hold the breath out – 4 seconds

Nadi Shodana stage five

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 16 seconds
• Exhale through the right nostril – 8 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 16 seconds
• Exhale through the left nostril – 8 seconds
• Hold the breath out – 4 seconds

Nadi Shodana stage six

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 12 seconds
• Exhale through the right nostril – 8 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 12 seconds
• Exhale through the left nostril – 8 seconds
• Hold the breath out – 4 seconds

Nadi Shodana stage seven

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 8 seconds
• Exhale through the right nostril – 8 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 8 seconds
• Exhale through the left nostril – 8 seconds
• Hold the breath out – 4 seconds

Nadi Shodana stage eight

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 4 seconds
• Exhale through the right nostril – 8 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 4 seconds
• Exhale through the left nostril – 8 seconds
• Hold the breath out – 4 seconds

Nadi Shodana stage nine

• Inhale through the left nostril – 4 seconds
• Hold the breath in – 4 seconds
• Exhale through the right nostril – 4 seconds
• Hold the breath out – 4 seconds
• Inhale through the right nostril – 4 seconds
• Hold the breath in – 4 seconds
• Exhale through the left nostril – 4 seconds
• Hold the breath out – 4 seconds

The breath inhalation should be strong but you should not force it. You should be comfortable on each stage of the breathing before you start increasing the breath ratio. You should avoid retain the breath for long if you suffer from hypertension or have other cardiovascular problems.

Relaxation can be practiced at the beginning and at the end of each yoga practice. It can also be practiced on its own as a way to distress and release the body and mind from any tension.

Mental relaxation aims to harness the power of the mind over the body. It is practiced by occupying the mind with just one simple thought in order to fade away any other thoughts with the intention to reach a state of stillness of the mind and body.

There are many levels of relaxation and the stillness of the mind is something that takes time to achieve. But, with regular practice it can be achieved over time. The important thing is to enjoy yourself when you practice relaxation, so that you can feel relaxed and stressed within yourself. If the mind and body become restless just refocus the mind on thought and reposition your body to a comfortable position.

There are no rules that say you should relax in one particular position or that you should not move at all. Relaxation is a learning curve for the mind and body and should be done gradually. The important think is to be comfortable within yourself when you practice relaxation, so that you can start to truly relax.

When you start to practice relaxation you can focus on the breathing, as you can naturally relate to it. You do not need to modify your breathing just focus on the way it sounds and feel.

You can also focus on the solar plexus chakra around the navel, by imagining a yellow light on your stomach area, as the solar plexus influences spiritual fulfilment and body and mind unity. Other relaxation techniques can focus on visual imagination, by focusing on a specific image like flower, candle flame, the aum (or om) symbol. You can also focus on a sound like sea waves, wind or forest sounds, a musical CD could help with this. Basically just think of something that you find pleasant to help you relax your mind.

Relaxation can be performed in a sitting position or lying down. If you choose to sit you can relax in the perfect yoga pose or the auspicious yoga pose. If you choose to lie down, place your back on the floor, arms and legs straight and relaxed, feet shoulder width apart and palms facing upwards. You can modify this position if you do not find it comfortable.

Alternatively, you can bend the knees and place the feet flat on the floor or you can turn to one side. You can also place a cushion under the lower back, head or knees. Close your eyes and relax.

Yoga Kriya is an activity that involves cleanliness as part of the second of Patanjali’s eight limb of yoga path, Niyama. Kriya activity is carried out with the intention of purify and clean the body as part of devotion to the highest.

There are three popular types of Kriya. They are Neti, Trataka and Kapalabhati, all of which should only be practiced with assistance from an expert yoga practitioner.

Neti is a type of nasal irrigation. It is practiced using a special Neti pot with a narrow spout filled with salty tepid water. Use one teaspoon of salt for a pint of water. To perform Neti the head is tilted to one side, so that one nostril is direct above the other, with an ear facing downwards. Then, the spout is inserted into the upper nostril, so that the water drips through the upper nostril into the lower nostril and then out of the nose. A gentle inhalation may be needed to start the process, let the water flow out the lower nostril for about 15 seconds, remove the spout and turn the head the other way, repeating it onto the other nostril. Neti can help to control hay fever, rhinitis, catarrh, throat infection.

Trataka is a form of eye cleanness through irrigation, it involves staring at a candle, or other fixed object about three feet in front of the eyes without blinking in order to encourage lacrimation. It causes the eyes to water removing any dust from the eyes. Do not practice Trataka if you have any condition such as epilepsy, seizures etc.

Kapalabhati means shining skull, it can be performed in a comfortable sitting position. Relax the abdomen and keep the back upright. Exhale strongly and inhale half a breath. Exhale with a quick and inward jerk of the abdomen. The abdominal wall will rebound, leading to a spontaneous inhalation. Start with one or two breaths per seconds and one round of about ten breaths. Kapalabhati can help to clear the head and nasal problems. Do not perform Kapalabhati with a full stomach, or if you are pregnant or suffer from abdominal problems.

Do not perform any Kriya unsupervised, nor without an experienced yoga practitioner.

What is Chakra

The theory of yoga explains the existence of the human body in a physical form as well as in a subtle form. The anatomy of the subtle form is composed of channels (nadis) and energy centres (chakras). The chakras are symbolized by the lotus flower, which represents peace and inner harmony, adding the sense of stability and grounding.

During the practice of yoga the naval area, where the digestive fire (Agni) is located, produces heat which burns away emotional blockages and mental patterns. This enables energy to flow freely within the body’s subtle anatomy.

Name, Location and Color of the Chakras

Muladhara or Root chakra – is located at the perineum, base of the spine where the kundalini energy is located. Color: red. Mantra sound: lam. Influences primitive instincts, grounding and self-preservation. When  fully developed promotes spiritual wisdom.

Swadhisthana or Sacral chakra - is located at sacrum, just below the navel.  Color: orange. Mantra sound: vam. Influences reproduction, sexuality, creativity, subconscious mind and self-empowerment.

Manipura or Solar Plexus chakra – is located at the navel, around the stomach area. Color: yellow. Mantra sound: ram. Influences digestion, spiritual fulfilment, self-confidence, body and mind unity.

Anahata or the Heart chakra – is located at the middle of the chest at the level of the heart. Color: green. Mantra sound: yam. Influences circulation, compassion, universal devotion and tolerance.

Vishuddhi or Throat chakra – is located at the throat area. Color: blue. Mantra sound: ham. It influences communication, expression and understanding.

Ajna or Brow chakra – is located at the forehead, between the eyes. Color: indigo. Mantra sound: aum. It influences concentration, intuition and wisdom.

Sahasrara or Crown chakra – also called the one thousand petals lotus, is located at the crown of the head. Color: white. Mantra sound: aum. It influences universal conscious and enlightenment, connection to the higher self and universal spirit.

The practice of yoga aims to develop the chakras, allowing the kundalini energy to travel up through the chakas once they are open. When the kundalini energy reaches the crown chakra, the yogi reaches enlightenment and unification.