JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don’t force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

 Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.

JANU SIRSASANA: Wrong posture

 The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

 This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

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

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.

Astanga, or sometimes spelled ashtanga Yoga is actually taught today by a man named Sri K. Pattabhi Jois, in Mysore, India.  He has brought astanga yoga to the west about 25 years ago and still teaches today at 91 years of age.  Astanga yoga began with the rediscovery of the ancient manuscript Yoga Korunta.  It describes a unique system of Hatha yoga as practiced and created by the ancient sage Vamana Rishi.  It is believed to be the original asana practiced intended by Patanjali.

 The Yoga Korunta emphasizes vinyasa, or breath-synchronized movement, where one practices a posture with specific breathing patterns associated with it.  This breathing technique is called ujayyi pranayama, or the victorious breath, and it is a process that produces intense internal heat and a profuse sweat that purifies and detoxifies the muscles and organs.  This also releases beneficial hormones and nutrients, and is usually massaged back into the body.  The breath ensures efficient circulation of blood.  The result is improved circulation, a light and strong body and a calm mind.

 There is a proper sequence to follow when practicing Astanga yoga.  One must graduate from one sequence of postures to move onto the next.  The Primary Series (Yoga Chikitsa) detoxifies and aligns the body, purifying it so that toxins do not block. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels, allowing energy to pass through easily. The Advanced Series A, B, C, and D (Sthira Bhaga) integrate the grace and stamina of the practice, which calls for intense flexibility. 

It is best to find a trained and knowledgeable teacher to assist you through this discipline.  It is an intense practice that is rigorous, six days a week. You are guaranteed to find inner peace and fulfillment with each breath you take.

One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you wake up in the morning to help relieve stiffness and refresh the body. Multiple repetitions at night will assist you to relax; insomniacs often discover that six to 12 rounds assist them fall asleep.

1. Stand with your feet a little apart, palms together, thumbs against your chest.

2. Inhale intensely while gradually raising your hands on top of your head, and bend back as far as achievable, while tightening your buttocks. Hold for three seconds.

3. Slowly breathe out and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can’t touch the floor, go as close as you can.) Bring your head in toward your knees.

4. Slowly breathe in, bend your knees, and if your fingertips aren’t outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your load supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.

6. Slowly breathe out, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. Now breathe in gradually and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body – from the navel down – should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.

8. Breathe out slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V pose.

9. Breathe in little by little and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly breathe out and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly breathe in, raise your arms up and stretch back as in position 2. Don’t forget to tighten your buttocks. Hold for three seconds.

12. Slowly breathe out, lowering your arms to your sides. Relax. Repeat the series.