Yoga positions, called asanas, are the basic physical part of a yoga practice. Although yoga poses are a type of exercise for your body, they are also much more. The word yoga itself is from Sanskrit, an ancient Indian language, and refers to the union of mind and spirit.

2.  Morning time: The birds are singing, you haven’t checked your e-mail yet,
and you have a moment of peace before the day attacks. This is your
opportunity to start the day off right. Like the common belief that
breakfast is the most important meal of the day, your morning exercise
routine is one of the most important things you can do to prepare for
your to do list and feel great all day.
 Yoga positions, called asanas, are the basic physical part of a yoga
practice. Although yoga poses are a type of exercise for your body, they
are also much more. The word yoga itself is from Sanskrit, an ancient
Indian language, and refers to the union of mind and spirit. Yoga began
in India more than 3,000 years ago and is still practiced today for
the health of the mind, body, and spirit.

4. 1. The sun is up and waiting for you to greet it.
2. You’re probably going to be sitting most of the day, so stretch out now.
3. This might be the only alone time you have all day.
4. You’re going to need all the energy you can summon today.
5. If you remember to breathe in the morning, you’ll probably breathe
better all day.
A morning yoga practice is a great way to get energized for the day ahead.

5. Mountain Pose:Mountain Pose:
TadasanaTadasana
Mountain Pose:Mountain Pose:
TadasanaTadasana

6.  Benefits: Improves posture, sense of center, mental clarity; solid
breathing exercise
 How to: Simply stand—feet hip-width apart, weight spread evenly—with
your arms at your sides. Then breathe slowly and deeply at an even
pace, keeping your neck aligned with the rest of your spine. You can
move your hands and arms as you focus; some people take a prayer
position or reach up to the sky for a stretch.

7. Tree Pose:Tree Pose:
VriksanaVriksana
Tree Pose:Tree Pose:
VriksanaVriksana

8.  Benefits: Improves your balance; strengthens your thighs, calves, ankles,
and spine
 How to Take mountain pose. Then shift your weight onto your left leg.
Keeping your hips facing forward, place the sole of your right foot inside
your left thigh and find your balance. When you’re there, take a prayer
position with your hands. To kick it up a notch, reach your arms up as
you would in mountain pose. Be sure to repeat on the other side.

9. Downward Dog Pose:Downward Dog Pose:
Adho mukho svanasnaAdho mukho svanasna
Downward Dog Pose:Downward Dog Pose:
Adho mukho svanasnaAdho mukho svanasna

10.  Benefits: Encourages full-body circulation; a great stretch for calves and
heels
 How to: Get on all fours with hands and knees shoulder-and-hips-width
apart. Walk your hands forward and spread your fingers wide for
stability. Curl your toes under and carefully press your hips upward so
your body looks like an inverted V with your knees slightly bent. You can
get a stronger stretch by keeping your heels on the floor; “walk your dog”
by alternately pressing your heels down.

11. Upward Facing Dog: UrdhvaUpward Facing Dog: Urdhva
mukha svanasanamukha svanasana
Upward Facing Dog: UrdhvaUpward Facing Dog: Urdhva
mukha svanasanamukha svanasana

12.  Benefits: Stretches and strengthens the spine, arms, and wrists
 How to: Lie facedown on the floor with your thumbs under shoulders,
legs extended with the tops of your feet on the floor. Tuck your hips
downward as you squeeze your glutes. Keeping your shoulders down,
push up and lift your chest off the ground. Relax and repeat.

13. Warrior Pose:Warrior Pose:
VirabhadrasanaVirabhadrasana
Warrior Pose:Warrior Pose:
VirabhadrasanaVirabhadrasana

14.  Benefits: Strengthens and stretches your legs and ankles
 How to: Stand with your legs three to four feet apart. Turn out your
right foot 90 degrees and your left foot in slightly. Keeping your shoulders
down, extend your arms to the sides with your palms down. Lunge into
your right knee 90 degrees; keep your knee over your foot and don’t let
it go past your toes. Aim your focus over your hand for as long as you like
then switch sides.

15. Pigeon Pose: Eka PadaPigeon Pose: Eka Pada
rajakapotasnarajakapotasna
Pigeon Pose: Eka PadaPigeon Pose: Eka Pada
rajakapotasnarajakapotasna

16.  Benefits: opens up the shoulders and the chest; great quad stretch
 How to: Start in a push-up position, your palms under your
shoulders. Place your left knee on the floor near your shoulders with
your left heel by your right hip. Press your hands to the floor and sit
back with your chest lifted. You can also lower your chest closer to
the floor for a stretch. Try it on the other side.

17. Child Pose:Child Pose:
BalasanaBalasana
Child Pose:Child Pose:
BalasanaBalasana

18.  Benefits: lets you relax and breathe into your back; stretches the hips,
thighs, and ankles; relieves back and neck pain.
 How to: Sit upright comfortably on your heels. Roll your torso forward
and bring your forehead to rest on the ground in front of you.
Extending your arms forward, lower your chest to your knees as close
as you comfortably can. Hold the pose and breathe into your torso.
Exhale and release to get deeper into your fold.