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The 10 Most Important Yoga Poses for Beginners

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If you are brand new to yoga, there are certain postures that are essential for you to learn so you can feel comfortable in a class or practicing on your own at home. It’s not easy to narrow everything down since there are over 300 positions in the physical yoga practice(asana), but these poses can start you off on the right path. If you do each one of these for 5-10 breaths, it also creates a great beginner’s yoga program for you to do every day. Here are my picks for the 10 most important yoga poses for beginners.  Note:  You don't have to be able to do all these poses exactly as pictured — ALWAYS listen to your body and modify if needed. 1. Mountain Pose Mountain Pose is the base for all standing poses; it gives you a sense of how to ground in to your feet and feel the earth below you. Mountain pose may seem like "simply standing," but there is a ton going on. How to do it:  Start standing with your feet together. Press down through all...
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Jala neti - Purification of Nose

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NetiPurification of the Nose Jala Neti Fill the specially made vessel, the Neti Pot, with warm, salty water. The temperature of the water should be 38-40° C, with about 1 teaspoon of salt per 1 litre of water*. Bend the head over a wash basin and gently insert the spout of the Neti Pot into the right nostril (which as a result, closes it). Bend the head slightly forward and at the same time tilt the head to the left so that the water may flow out of the left nostril. Breathing takes place through the opened mouth. Pour approximately half the contents of the pot through the right nostril. Now gently insert the spout of the Neti Pot into the left nostril and tilt the head to the right, so that the water may flow out through the right nostril. When finished, blow out all remaining water from both nostrils using the technique of Kapala Bhati Pranayama (see Hatha Yoga Kriyas 5). To complete the purification of the nose, strongly expel the breath a further 3-5 times through...
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Trataka - Concentration on a Point or Candle Flame

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Technique: Sit in meditation pose in front of a candle. Place the candle about an arm’s length away from you with the wick of the candle at the same height as your chest. If the candle is placed too high, it can create tension at the eyebrow centre, or produce a burning sensation in the eyes. The flame should be still and not moving in a draft. Close your eyes. Mentally repeat your Mantra as in meditation. Open the eyes and look at the flame without blinking. The flame has three zones of colour. At the base of the wick is a reddish colour, in the middle it is bright white and at the tip it is slightly smoky. Concentrate on the upper part of the flame where it is brightest. Close the eyes again. If the image of the flame appears within, gently concentrate on that image without creating any tension. Try not to pursue or hold onto the image, otherwise it will fade and disappear. Repeat the practice 3 times. The practice time should gradually build. In the initial stage...
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