Yoga has become a global phenomenon over the last several decades. What started out thousands of years ago in the East as a meditative practice has now evolved into a modern lifestyle craze that generates billions of dollars. This can be attributed to its adaptability—people from all walks of life can practice and receive the benefits of yoga. Many celebrities swear by this physical and spiritual practice, and even those who don’t practice yoga seem to know someone who does. Practitioners often describe their experiences using terms like peace, calm, balance, strength, flexibility, and relaxation. But what exactly is yoga? And how far has this practice strayed from its ancient roots?

What is yoga?

Yoga is a Sanskrit word translated as “yoke” or “union.” To yoke means to draw together, to bind together; or to unite. Its aim is to yoke or create a union of the body, mind, soul, and universal consciousness. This process of uniting the physical, mental, emotional, and spiritual aspects of ourselves is what allows yogis to experience deep states of freedom, peace and self-realization.

Yoga is an ancient system of physical, mental and spiritual practices that have been passed down through the generations from teacher to student. Yogic practices include breathing techniques, postures, relaxation, chanting, and other meditation methods. There are many different styles of yoga, each with their own unique focus and approach to creating a unitive state.

Its origins are traced back thousands of years to the Upanishads, a collection of yogic texts dating from roughly 800 BC to 400 AD. While the word “yoga” was first mentioned in the Rigveda, but the first time it was used with its modern meaning is in the Katha Upanishad. This ancient spiritual text was written sometime between the 5th and 3rd century BCE.

The Yoga Sutras is one of the most famous text on the fundamentals of yoga and was written by Patanjali around 200 BCE. In this foundational text, he defines yoga in sutra 1.2 as: yogash chitta-vritti-nirodhah. This translates as “Yoga is the cessation of the whirling fluctuations of the mind.”

This cessation of thoughts is the result of a dedicated and consistent practice of yoga. By calming our mental chatter, this contemplative practice connects to the source of our being where we can experience the unity of our own self, as well as the unity of everything else around us.

Goals of Yoga

Yoga is a meditative process of self-discovery and liberation. It is a diverse collection of practices that aims to control the mind, recognize a detached witness consciousness, and free oneself from the cycle of birth and death. It teaches us to see ourselves clearly, to understand what is true about who we are, and to let go of anything that does not serve us. It helps us to become aware of our thoughts, feelings, and beliefs, and to change them when they no longer serve us. It gives us the tools to make better choices in life, and to live more fully.

Yoga is a practice that allows us to transform and purify our bodies, minds, and souls. It expands our consciousness to help us connect with nature and the universe around us. It also gives us greater access to inner resources to teach us about self-awareness, acceptance, compassion, patience, gratitude, forgiveness, humility, love, peace, and joy.

8 limbs of yoga

Patanjali laid out the fundamentals of yoga philosophy and practice in his classic text, the Yoga Sutras. He describes eight limbs or steps to reach the goal of the practice. Each limb is a spiritual, mental, or physical practice that builds upon one another. The limbs of the eightfold path are:

1. Yama – The moral codes of conduct
2. Niyama – The physical observances and internal practices
3. Asana – The proper posture
4. Pranayama – The proper breathing exercises
5. Pratyahara – The withdrawal of senses from external distractions
6. Dharana – The mental concentration and focusing the mind
7. Dhyana – The meditation and focus on a single point
8. Samadhi – The cessation of all mental activity to attain a state of oneness

The practices of yoga

There are six main branches of traditional yoga. In each of these, the goal of unity is achieved through different yoga practices. Each of these different aspects of yoga will resonate differently with practitioners based on their disposition, skill, and ability.

These are:

1. Raja (the royal path) – focuses on meditation practices
2. Karma (the path of action) – focuses on action and service in daily life
3. Jnana (the path of knowledge) – focuses on discriminative wisdom and self inquiry
4. Bhakti (the path of devotion) – focuses on devotion to God
5. Tantra (the path of ecstasy) – focuses on ritual and initiation
6. Hatha (the forceful path) – focuses on energy and movement of the body

Modern yoga in the West

In the West, the word “yoga” has come to mean a particular style called hatha yoga. This branch emphasizes postures (asanas), breathing exercises (pranayama), stress relief, relaxation, physical fitness and wellness. The focus is primarily on the physical body which differs from traditional yoga, where the focus is more inward and spiritual. There are many schools of hatha, each with its own unique style and philosophy.

A philosophy of life

Yoga isn’t just meditative exercise, it is a complete philosophy of life. It is a detailed methodology to connect with our highest truth, live with intention, and to make choices that serve our highest good. Through yoga, we come back to our true nature again and again, as we peel back layers of conditioning and habit. Each time we stand on our yoga mat or sit on a meditation cushion, we have the opportunity to discover who we truly are, and we begin to understand the true nature of the universe.

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While there is no definitive way to categorize yoga postures, there are 13 main physical orientations that can be helpful for researching and sequencing asanas. In general, these groups of yoga poses will share similar energetic and physical effects. Knowing the benefits of each type of yoga asanas will help you refine and deepen your practice of the yoga poses.

Types of Yoga Asanas

Asanas are a pose or position in which the body is supported by the ground or another object, and can be categorized into broad categories based on their body position and alignment pattern. Yoga teachers use most of the following types of asanas in their hatha yoga classes.

1. Standing poses

The standing poses are the foundation of any hatha yoga practice. They are used to build strength and flexibility throughout the entire body, preparing us for deeper stretches and moving into more challenging positions. Standing poses warm up the body by activating the muscles throughout the entire system. As we stand, we must pay attention to the placement of our feet, knees, hips, spine, and head. If we don’t align these parts correctly, we can injure ourselves.

Standing yoga postures require both flexibility and strength, and are a major component of a balanced yoga practice. Standing poses are typically held for shorter periods of time than other poses, usually only two to four breaths long, and tend to be energizing and open. These are the most challenging poses, so they should be approached with caution by beginners. They also contain many of the advanced asanas, so it is important for beginning students to focus on the basic poses first.

There are several benefits of standing asanas. Standing asanas like Mountain, Tree pose, and the five Warrior poses primarily build strong and stable legs, hips, and core muscles. Standing postures with the arms raised like Triangle pose and Warrior 1 also build strength and flexibility in the upper body. These poses are grounding, helping us feel stable and strong. They also help us connect to the earth element within ourselves.

2. Seated poses

Seated asanas are the most common types of poses, and most of these are suited for beginner students. Seated yoga postures tend to be energetically grounding and focus more on stretching than strength. Sitting on the floor creates a stable position to relax and open the body with little effort and greater ease. They are easy to adapt to any level of strength and flexibility. They also help us become aware of the breath and how it affects the body. In addition, they improve posture by engaging the core muscles and helping us to sit upright.

Seated poses are ideal for developing flexibility and range of motion, especially for stretching the hamstrings, quadriceps, calves, and back body. They also offer a lower risk of injury due to their stability, low center of gravity, and control.

3. Supine poses

Supine yoga postures are done lying down on your back. These poses are generally easier to perform than standing poses because they require less balance and coordination. Supine postures release stress and promote flexibility. They are calming, nurturing, cooling, integrating and supportive. They are great for relaxing the body and mind, and they can be particularly helpful for those who suffer from insomnia or anxiety.

They are also useful for relieves stress and tension in the back, neck, and shoulders. Asanas that are performed lying on your back allow us to take advantage of gravity to build strength in backbends, and flexibility in the spine and legs.

Supine asanas are perfect for winding down after a long practice. Yoga teachers often sequence these asanas at the end of a class. They allow us to release tension in the spine and limbs, and they give us time to reflect on what we have learned during our practice. Some people find them relaxing and peaceful, while others prefer to use them to wind down before falling asleep. Either way, these poses are wonderful ways to finish your practice and prepare for Shavasana.

4. Prone poses

Prone asanas are postures done with the belly or torso facing the floor. Most prone yoga poses are back bends, which energize the whole body, tonify the kidney system, and strengthen the heart, lungs, and diaphragm. They can also improve digestion by stimulating the digestive organs and increase circulation.

Prone postures can be done anywhere during a practice, but they are often used toward the middle of a class when students have had time to warm up their bodies. Prone postures are simple and accessible for beginners, yet they can be quite challenging to hold for long periods.

Prone yoga poses are beneficial because they build strength, heat and endurance in the leg muscles, hips, and back. They can be used as a way to increase stamina and strength, and to increase flexibility in the hamstrings, shoulders, and chest, too. Prone asanas help us to build confidence and self-esteem by helping us to feel strong and stable in our bodies.

5. Twisting poses

Twisting yoga poses are often used to release tension in the spine and increase flexibility throughout the entire body. They strengthen and lengthen the muscles that protect your back. Twists are great neutralizing postures that rebalance the body after a series or backbends or forward bends. They can also help open our hips, strengthen the abdominal muscles and improve digestion.

Twists penetrate deep into the center of the body to squeeze out toxins in the internal organs and provide them with fresh, oxygenate blood. They also encourage mentally letting go of what is not serving us. Twisting sequences can help improve muscular balance, core strength, and coordination. Twists open up the lungs and release tension in the chest. They are also great at calming the nervous system, clearing the mind, and boosting our energy and vitality.

6. Balancing poses

Balancing yoga poses are usually done standing on one foot, so they require more stability and core strength than other types of poses. Balancing poses are excellent for building strength, balance, and concentration. They can also strengthen the legs, arms, neck, and back. Balancing poses are also good for improving posture and increasing awareness of how we stand and move, and they can help prevent falls and injuries.

Balancing poses are especially useful for those who want to work on developing greater balance, body awareness and coordination. These asanas strengthen and energize the mind, and build confidence, grit, and determination. They also help us to become aware of our breath, enhance our focus, and deepen our connection to ourselves.

Balancing poses are often practiced in the middle of a sequence to use their invigorating and energizing effect for going deeper into more challenging and advanced poses. Balancing poses are challenging, but with practice, they become easier. The key is consistency, focus and patience.

7. Core strengthening poses

If you’re looking for ways to improve your overall fitness level and avoid injury, then it might be time to incorporate some core strengthening yoga poses into your routine. They strengthen the abs, which help us stabilize ourselves when we stand or sit. They also build strength in the muscles that stabilize the hips and pelvis, which helps prevent lower back pain and injuries. In addition to building strength, these poses also improve flexibility by opening up the hips and lengthening the hamstrings.

Core strengthening yoga poses help reduce the risk of falling during practice, which could lead to injuries. Core strengthening asanas help you feel stronger, more confident, and better able to handle difficult poses. They also help us have better overall alignment in our poses and develop strong mental fortitude and resilience.

8. Forward bending poses

Forward folds are poses that bring the front of the upper torso closer to the lower body. Forward bends are considered calming, soothing, and introspecting. They stretch out tight muscles and release tension in the entire back side of the body. They can relieve stress, anxiety, depression, insomnia, headaches, and fatigue.

When learning a forward bend yoga posture, it is important to slow down and practice with correct alignment and awareness. Avoid pulling and forcing your body into the pose. Instead, focus on relaxing and softening into the pose, rather than pushing and pulling yourself deeper. If you feel any discomfort during a forward fold pose, hold the pose with a flat back and lengthen your spine.

If you have tight hamstrings, then try forward bends with the knees bent. If your hands don‘t reach the floor easily, use a set of block supports for support and to help lengthen the spine. In seated poses, you may want to use a blanket or pillow under your hips to help prevent rounding your lower back. You can also use straps to help reach your feet.

9. Back bending poses

The backbends are one of the most important parts of the yoga sequence because they stretch the spine, release tension from the lower back, and improve posture. They activate prana life force energy, increase circulation, boost mood, and activate the heart chakra.

Back bending poses are great for opening up the front body and provide a great opportunity to focus on breathing. If you feel any discomfort in your back, it may be due to tight muscles or poor alignment. Try to find a comfortable place to sit where you can relax your shoulders and neck. This will allow you to breathe deeply into your belly without straining your upper body. If you sit at a desk most days, backbends may be challenging to practice because they require a certain level of mobility in the hips and lower back.

Rooting down through your hands, legs, or hips creates a strong foundation for your backbends. engaging Uddiyana Bandha (belly lock) helps stabilize the spine and prevents injury. Engage Uddiyanna bandha by pulling the navel into the spine and lifting the pubic bone away from the tailbone. This will strengthen the abdominal wall and prevent strain on the lower back.

10. Hip opening poses

Hip opening yoga postures are any position that opens the hips and helps to stretch the six groups of muscles that create movement in the hip joint. These include mostly floor poses that support the weight of the body to encourage deeper stretching. Hip openers are often done after a warm-up or cooling down period, but some people prefer to do them before starting their yoga routine.

Hip opening yoga poses are an effective means of stretching tight hip flexors and hamstring muscles that are often caused by excessive sitting. They are also helpful for improving posture and balance; increasing flexibility; relieving stress; reducing the risk of injury, particularly in the lower back; and improving flexibility and range of movement in the hips, legs, and back. They are a great complement to other forms of physical activity such as running, cycling and dancing.

Hip openers tend to be energetically grounding and focus more on flexibility than strength, but they can be used to increase strength and mobility throughout the hips, knees, and ankles. Most hip opening asanas are suitable for beginning level students, as the majority are easily adapted to any level of strength or flexibility.

11. Side bending poses

Side bends are a group of yoga postures that target the side body. They are excellent for releasing tension in the arms, shoulders and sides of the torso. Yoga side bends are a great for opening the ribs and expanding the chest. As we breathe into these stretches, we can feel the energy flow through our bodies, releasing any tension and opening up the spaces where we hold ourselves back.

Side bends are especially useful for balancing out the nervous system, relaxing the mind, and clearing the lungs. Side bends helpful for building core strength, increasing spinal mobility, and improving flexibility. They also build stamina, endurance, concentration, and memory. A regular practice of side bends will also strengthen the lungs, improve circulation, and boost immunity and energy levels.

12. Inversions

Inversions are asanas where the head is below the level of the heart and hips. These are generally poses where you are upside down or “inverted” from your normal upright position, but also include less obvious asanas like downward dog or a standing forward fold.

Yoga inversions are one of the best ways to invigorate the nervous system, stimulate the immune system, and improve overall health. Inversions are beneficial for strengthening the entire musculoskeletal system, including the neck, back, legs, and arms. These poses also improve self-esteem, mood, mental clarity and memory. Inverting the body naturally improves blood flow and lymphatic drainage, which helps decrease inflammation.

13. Meditation poses

Meditation poses are specific seated positions that are used for meditation practices as well as used during breathing exercises. These include only a few asanas but these are essential to master, as they are often taught at the beginning and end of a yoga class.

In any meditation pose, it is essential to lengthen your spine and maintain the natural curve of your lumbar region. If you find yourself rounding forward, sit up straight by using a pillow or bolster to elevate your hips.

A comfortable, seated posture should eliminate or reduce pain during meditation. A posture with a long and erect spine will encourage your chakras or energy centers to be open and balanced. It is especially helpful for your heart center to be open to encourage a compassionate and loving flow of energy during meditation. In addition, by maintaining proper alignment in these poses, you will feel more energized, focused and relaxed.

Sequencing the different types of yogasanas

The goal of yoga is to create balance, harmony and peace within oneself. This balance can be created by how one sequences a series of yoga postures. Each yoga pose has its own unique benefits, but they are often similar to poses that are the same type. Therefore, it is best to practice sets of similar poses together in order to achieve greater results than if you were practicing them randomly.

Ultimately, the most important thing when practicing the physical postures is to find what feels right for you. There are many ways to do yoga, but there is only one way to feel great. The practice of yoga encourages you to experiment and play to find out what works best for you.

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One of the most quoted lines of Patanjali’s Yoga Sutras is sthira sukham asanam. You may have heard your yoga teacher discuss this concept of creating a “steady yet comfortable posture.” This balance between stability and ease can be difficult because it requires one to balance two dynamic opposing forces. While attaining sthira and sukha in a seated asana is one of the eight limbs of Patanjali’s path to samadhi and enlightenment, modern yoga teachers also consider them important qualities to strive toward in all of the hatha yoga poses. Learning to incorporate sthira sukham asanam into the practice of yoga leads to an understanding of the purpose and deeper nature of the poses.

What does Sthira Sukham Asanam mean?

In Yoga Sutra 2.46, “sthira sukham asanam” is defined as “the posture for meditation should be steady, stable, and comfortable.”

The word “sthira” translates to steady, stable or still. Sthira can also mean to be firm, compact, strong, steadfast, static, resolute, and alert. Steadiness is achieved through proper alignment and strength. A stable pose requires a strong core and a focus on grounding and rooting down to the earth. An unsteady pose will reduce mental focus and cause the mind to wander.

The word “sukham” or “sukha” means comfortable, easeful or good place. Sukha can also mean soft, open, joyful, delightful, calm, easy, agreeable, or virtuous. Comfort is achieved by focusing on breath and relaxation. Ease is experienced when you are able to breathe slowly and deeply without straining the body. If you are holding the breath or breathing shallowly during asana, this will affect your ability to achieve Sukham. An uncomfortable pose will create distraction, which prevents us from achieving a state of calm and peace.

The yoga term “asanam” or “asana” translates to “posture” or “seat.” In the Yoga Sutras this was meant to be a seated position for meditation practice. Most modern interpretations agree that this sutra can be applicable to all of the many different types of yoga postures.

How to achieve Sthira Sukham Asanam in your practice

We can experience the sthira and sukha on multiple levels—physical, mental, emotional, energetic and spiritual. For example, if you are practicing a challenging pose and you find yourself struggling, notice what muscles can soften or relax and what emotional resistance or mental stress can let go of that might be preventing you from being fully present in the moment.

At the physical level, a balance of sthira and sukha manifests as a sense of stability, ease, comfort, and power in the yoga postures. Our muscles are evenly engaged to hold the shape of the asana with steadiness while being free of tension and strain. The body can move easily and fluidly, while feeling grounded, relaxed and strong. Our alignment is precise but not rigid, allowing our bodies to feel alive and expressive within the space created by the pose.

At the mental level, a balance of sthira and sukha can be experienced by a sense of peace and tranquility while our minds remain focused and clear. We feel centered even under the pressure of performing challenging and intense asanas. Our drishti focal point is steady and strong and we are not distracted by outside stimuli. The mind becomes patient and vigilant, observing whatever arises from moment to moment.

At the emotional level, a balance of sthira and sukha allows us to release any negative emotions or feelings that may arise in our practice. We can feel connected to ourselves, others and nature yet feel detached and free. We aim to develop a soothing sense of calm, contentment joy, happiness, and gratitude in each asana.

At the energetic level, we experience sthira and sukha as an easy flow of breath and a balanced flow of prana (life force energy) throughout the body. Prana flows freely through the chakras, or energy centers, along the spine but remains contained within the body. The breath moves smoothly and effortlessly, flowing with fullness without holding or straining even during the most intense poses.

At the spiritual level, we experience a balance of sthira and sukha as a connection to the divine while remaining present in our bodies. We infuse each asana with the spiritual qualities of faith, love, devotion, peace, wisdom, compassion, humility, purity, patience and equanimity.

If you find yourself struggling with any of these aspects of your yoga asana practice, try to slow down and take time to work on each aspect individually.

Benefits of Sthira Sukham Asanam

• Promotes safety and reduces injury risk.
• Creates a feeling of calm and relaxation.
• Develops concentration and focus.
• Cultivates patience and perseverance.
• Enhances self-awareness.
• Promotes mindfulness.
• Boosts self-confidence, grit and inner-strength.
• Encourages tolerance and compassion for others.
• Encounter life challenges with clarity, equanimity and rationally.
• Create a strong foundation for the deeper practices of yoga and meditation.

Sthira and sukha in daily life

It’s important to remember that we are always moving between sthira and sukha on our mats and in our daily lives. To cultivate a balance of these two states off our mats, we need to be mindful of when we are experiencing either one state or another. If we’re too caught up in the world around us, we’ll miss out on the opportunity to recognize when we are experiencing a lack of sthira and sukha. This could be due to a busy schedule, overthinking about the past or future, or spending too much time alone. Imbalance can also be caused by eating unhealthy food, drinking alcohol, smoking cigarettes, or engaging in other activities that increase stress levels.

Once we notice that we have lost touch with our inner self, we bring ourselves back to this balance. First, notice how you can create a better shape with your body that is more aligned, open and grounded. Then fill this good space with ease, joy, delight, wonder and calm.

When we are able to achieve a balance of sthira and sukha, we not only move toward perfection on our yoga mats, we also cultivating a state of mind that allows us to move through life with grace and ease.

Conclusion

Achieving sthira and sukkah in your practice is a great goal for skillful yoga students to work towards. By understanding what these two terms mean, you’ll be able to better understand why they’re so important, and how to go about achieving them in your own practice. The more you incorporate and practice these aspects of yoga, the easier it will become to achieve them and realize their benefits both on and off your yoga mat.

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Yoga philosophy states that much of our suffering and sadness is created by our attachment to material things, the people around us, and even our internal thoughts and feelings.  We suffer when the things we are attached to invariably change or leave us. The stronger and more intense our attachments are, the greater the pain and suffering we experience. If we can soften, dissipate, or remove our attachments, we can free ourselves from much of our suffering and discontent. The practice of detachment in yoga is called vairagya. We can incorporate detachment in our asana practice, as well as when we are off our yoga mats and out in the world.

Kama (desire) is a natural expression of being human and an essential ingredient for starting a yoga practice. Kama motivates us to get on our yoga mats and to do the work to advance in our practice. But our desires also create disharmony in the mind, which in turn, produces unnecessary psychological suffering. To reduce (and eventually eliminate) kama, the ancient yogis created the practice of vairagya.

“There is verily no sword more powerful than vairagya to cut off all sorts of attachment to this world. Hold this sword in your hand and march along in the spiritual path. You will safely reach the goal.” — Sri Swami Sivananda

What is Vairagya?

Vairagya is a Sanskrit word that translates as “detachment” or “dispassion.” In Patanjali’s Yoga Sutras (1:15), the essence of vairagya is described as: “Dispassion is the conscious mastery of the control of desire for objects seen, perceived or heard.” True vairagya means detachment or letting go of everything that belongs to the materialistic world, including attachment to material things, emotions, thoughts, ideas, beliefs, etc. Essentially, vairagya is a deeper, conscious and more subtle practice of “not giving a damn.”

While often associated with cave-dwelling renunciates, this conscious removal of emotional and mental reactions is beneficial and important for all levels of yogis to practice. Detachment from desire clears out clutter from our consciousness and thus allows us to experience greater levels of peace and tranquility.

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Yoga has been shown to improve balance, flexibility, strength, endurance, and mental clarity in older adults. It helps to prevent falls, reduce stress, increase bone density, and even lower blood pressure. If you are looking for some great yoga videos for seniors, then you should check out these top YouTube yoga videos we have collected. They are all accessible for beginners and will empower you to incorporate yoga into your daily wellness routine.

What is yoga for seniors?

Yoga for seniors are yoga classes designed to meet the needs of older adults, including those with chronic conditions such as arthritis, diabetes, heart disease, hypertension, obesity, osteoporosis, and others. The yoga postures taught in a Yoga for seniors class are gentle and easy but still help improve flexibility, balance, strength, endurance, and overall wellbeing. Yoga for seniors is a safe, effective, and enjoyable way to stay healthy and active. It has been shown to reduce stress, lower blood pressure, increase bone density, improve sleep patterns, strengthen bones, and increase range of motion.

You may find yoga for seniors classes held at yoga studios and fitness centers in large metropolitan areas like New York City or offered at retirement centers around the country. If you cannot find a seniors yoga class nearby, you can access our list of the best yoga for seniors YouTube videos below.

Yoga for Seniors YouTube Videos

In the following free videos, you will learn how to incorporate yoga into your daily routine to maintain optimal health and wellness as you age. All of these videos are appropriate for any level of experience and ability. The chair yoga classes will be the easiest and most accessible to strengthen the body and calm the mind. The classes with primarily standing and floor poses will be more challenging and require a bit more strength and mobility to participate.

Gentle Chair Yoga Senior Workout by SeniorShape Fitness

For those stiff days when you can’t get down to the floor, check out this great 15-minute chair yoga workout. You will be led through a series of chair poses to gently stretch your shoulders, chest, triceps, glutes, thighs and back muscles. This class is appropriate for any fitness level, and you will need a sturdy chair, preferably without arms, to follow along in this video.

Gentle Chair Yoga for Beginners and Seniors by Yoga with Kassandra

This 17-minute chair yoga sequence is suitable for all experience levels to build strength and increase flexibility. You won’t need anything other than a sturdy chair, preferably one that doesn’t have arms and one that has good back support. The class begins with some basic neck, shoulder and upper body stretches. The remainder of the practice focuses on the legs and lower body. This yoga for beginners video ends with a chair version of shavasana pose.

Chair Yoga for Seniors by BrettLarkinYoga

This 20-minute chair yoga video includes both siting and standing poses. These easy chair yoga exercises are designed for seniors or people with a limited range of motion, so everyone can enjoy this practice. The class starts standing behind the chair with a forward fold and shoulder stretch and side bend. The sequence continues with a mix of seated and standing poses and ends with some neck stretches and a few calming breaths.

Evening Yoga for Seniors by Yoga with Joelle

This 10-minute evening yoga for seniors class encourages you to wind down our day with a slow sequence of calming poses performed standing, on the floor, and in a chair. This practice is perfect to do right before bedtime, but if you prefer a more energizing class, Joelle also offers a Morning Yoga for Seniors video.

Slow and Gentle Yoga For Seniors by Yoga With Adriene

This calming, slow and gentle 28-minute class is designed specifically for senior yogis. The intention of the class is to “relieve stress, cultivate a clear mind and a strong body.” You can practice the first part of this video on a chair or on the edge of your couch. If you are practicing on the floor, you may want to use a yoga blanket, thick towel, firm pillow for the practice.

Gentle Yoga For Seniors and Beginners by Gentle Yoga and Wellness

This 33-minute yoga for seniors class is designed for increasing flexibility and promoting deep relaxation. The class starts with a warm-up on your back to bring awareness to the breath and then continues through a slow sequence of gentle floor poses. The practice ends with a supported bridge pose for the ending relaxation.

Daily Yoga Exercises for Seniors by Leigha Butler

In this 12-minute video, you will begin in mountain pose with some shoulder and arm warmups to focus on mindful breathing. The class continues with all standing poses to stretch and strengthen the legs, ccore,and low back muscles. The practice ends back in mountain pose with setting an intention for the rest of your day.

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With a lot of weight bearing poses such as Downward-Facing Dog, Upward-Facing Dog, Plank pose and Handstand, an asana practice is not kind to our wrists. The weight combined with the immense range of motion students demand in yoga classes often leads to wrist strain or wrist issues. There are some easy and simple tips to prevent injury to our wrists while practicing yoga. By following some basic guidelines we can avoid injuries and prevent wrist strain so we can fully enjoy our practice.

Anatomy of the wrist

It is helpful to understand the different structures of wrist anatomy that are effected during common yoga poses. The carpal bones (the eight small sized bones that make up the wrist joint) are held together by delicate ligaments and muscles. These bones then support the hand and fingers which makes them extremely vulnerable to injury. The carpal tunnel is a narrow canal located on either side of the wrist. It contains many nerves that control sensation, movement and blood flow in the hands. The soft tissues within the wrist include tendons, nerves, blood vessels, and other supporting tissues.  When inflammation and pressure builds inside this area, it can cause pain and numbness in the hands. Any type of trauma to these soft tissues may lead to pain and discomfort.

Wrist extension (moving the top of the hand towards the back of the forearm as you do in Anjali mudra) is an important movement for yogis to be mindful of during practice. This is especially important with poses that have a sharp angle of extension and weight bearing poses like arm balances. Yoga practitioners should also avoid overstretching their wrists in flexion. This may destabilize the wrist and cause injury to the muscles and tissues around the joints.

Sore wrists are a red flag

If your wrists are feeling sore after yoga class, you should wait until the pain dissipates before continuing your practice. This is a warning sign that you have weak wrists or have strained your wrists during your class. You may want to consider wearing a wrist compression glove or wrap after or during your practice. Rest, icing and elevation will also help reduce inflammation and promote healing. You should consult your doctor or health care provider if you experience any persistent pain or swelling

Tips to avoid wrist pain in yoga

If you are suffering from a wrist injury you may need to seek treatment from a doctor or physical therapist, but if it’s only mild or occasional soreness you can easily address wrist pain in your yoga practice with the following twelve tips.

1. Bring the ground to you

Downward Dog can be a weight bearing pose. Instead of placing your palms on the ground, bring the ground to you. Place yoga blocks, wedges, or even a chair under your hands to essentially raise the floor and force your weight out of your wrists. Think of it this way: the higher up you bring your hands, the more your body weight will shift to your legs.

2. Use your fists and forearms

One reason your wrists might hurt during yoga is because of the angle at which your wrist joint is bending. Too much wrist extension during weight-bearing postures can strain and inflame the joint. You can modify just about any pose by making fists or coming onto your forearms instead of using your palms. For example, practice Dolphin pose instead of Down Dog. You will still get all the benefits of the pose while keeping your wrists safe and pain-free.

3. Bend your knees

In poses like Plank or Downward-Facing Dog, we have a tendency to dump our weight into our hands, especially if we don’t have the core strength to support us. By bending our knees—or even bringing them to the ground—we relieve some of the effort and it becomes easier to shift our weight back.

4. Learn your alignment

Whenever we are practicing arm balances such as Plank, Chaturanga, Upward-Facing Dog, or similar yoga poses, many of us move our shoulders way past our wrists. Instead, think about aligning the position of the outer shoulder joint with the center of the wrist. This will stack your arm bones and keep you from putting unnecessary pressure on your wrists. Maintaining correct alignment in yoga postures will help to protect your wrists from injury.

5. Engage hasta bandha

Hasta bandha, also known as the hand lock, is a subtle movement with a big impact. Hasta bandha is when you spread your fingers wide on the ground and draw upwards through the center of your palms. This movement helps engage your arm muscles, draws the energy up your arms, and relieves some of the pressure on your wrists. It can be challenging at first, but it can benefit your practice immensely as a lack of strength in this area can lead to wrist problems.

6. Warm-up beforehand

We often warm up our spines with cat pose and cow pose at the beginning of class. We might do neck rolls or stretch gently from side to side. These are all ways to prepare the body for the more intense postures throughout the class. We can do the same for our wrists by doing some wrist stretches. Try making a fist and moving your fist clockwise and then counter-clockwise.

7. Distribute your weight evenly

In Downward-Facing Dog focus on shifting the weight into your heels. In arm-balance poses such as Crow Pose, think about lifting through your core. The more you move your weight out of your wrists, the less repetitive stress there will be, and hopefully, you’ll notice a positive difference.

To prevent wrist pain from yoga, it’s important to be mindful of your hand positioning during poses. In any pose where your palms are on the ground, distribute your weight evenly throughout your hands. Don’t put all or most of the weight at your wrists—work on shifting the weight through your whole hand. To have Your hands rooted down evenly, work on pressing your knuckles and fingertips into your yoga mat.

8. Embrace props and modifications

Props and modifications can be the difference between wrist injuries and wrist freedom. If your wrists are causing you problems, consider dropping a knee in Side Plank or gripping blocks in handstand. When you use props and modifications you allow yourself to enjoy all the benefits of a pose without experiencing negative and harmful side effects.

9. Open your shoulders and strengthen your arms

When your shoulders are tight and your forearm muscles are weak, you are bound to dump your weight into your shoulders. Practice forward folding with your arms clasped behind your back, Bow pose, or eagle arms to work on opening your shoulders. Combine this with forarm strengtheners like Reverse Tabletop, Low Plank and Dolphin pose. You can also practice squeezing a stress ball to strengthen your wrists so that your body will be ready for whatever poses you want to try.

10. Practice on a firm surface

Anyone who has practiced yoga on the beach knows how much strain a soft surface can put on your wrists. The beach might be beautiful and the carpet might feel good on your knees, but if you are experiencing a lot of wrist pain, consider shifting to a hardwood floor or using a thinner yoga mat. The solid surface will provide more support for your hands and make it easier for you to focus on proper alignment.

11. Strengthen your core

Core strength is important to maintain a balanced weight distribution through your whole body. Strengthening your core muscles will help prevent injury by not having to overuse the muscles in your hands and wrists. To keep your wrists happy, make sure you incorporate several core strengthening poses into your yoga sessions, like Boat pose, Warrior 3 and Low Plank.

12. Listen to your body and take it slow

Wrist injuries are often caused by over-enthusiastic beginners who try to perform too many advanced poses. This will be especially true in styles of yoga that focus heavily on the sun salutation series of movements. The wrists need time to strengthen and adapt to the new challenge. Listen to your body and be patient. A general rule in yoga is that if something hurts, stop doing it. Experiment and try it a different way or research and reflect on what the core issue is that is creating pain or discomfort.

Use these tips for a pain-free yoga practice

Your foundation, your alignment, and the strength and flexibility of the rest of your body can all contribute to yoga wrist pain. However, if you follow the above tips you should have no problem achieving pain-free wrists in your yoga practice.

If you have a preexisting wrist condition like carpal tunnel syndrome or a recent wrist injury the above tips can also be helpful, but make sure your doctor or physical therapist gives you permission to practice these yoga wrist pain exercises. Even with mild wrist discomfort you should practice slowly, gently and mindfully as to not make your pain worse.

Video tips and instruction

If you wish to further expand and explore these principles and practices, check out this great 15-minute video from Cathy Madeo Yoga. She demonstrates alignment and pose modifications and shows several stretching and strengthening exercises to help with wrist pain. Watch the video below:

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Yoga and meditation are rich in mystical symbolism. Yet modern yoga has both commercialized and overlooked many of the deeper meanings of these ancient sacred symbols. Many practitioners use symbols as a way to express their dedication and love of yoga by using them on clothing, jewelry, or even tattoos. But these symbols are not just decoration–knowing and understanding yogic symbols is an integral path to obtaining a deeper knowledge of the yogic philosophies, teachings, and mythologies. Yoga symbols are a powerful tool to create insight and a deeper understanding of the practice of yoga. They visually convey a concept, teaching, or spiritual idea that can be used in your yoga or meditation practice to focus the mind and induce a state of contemplation and absorption.

What Are Yoga Symbols

A symbol is a graphical representation of an idea, concept, or relationship. Symbols can create potent links between very different concepts and experiences to enable us to move from the unknown to the known. Mystics from India created yoga symbols to elevate consciousness and bring deeper insight into one’s spiritual path and yoga practice. They, therefore, are important in communicating deeper truths and to guide one toward achieving inner peace and enlightenment.

How to Use Yoga Symbols

There are several ways you can use yoga symbols to enrich and deepen your yoga and meditation practice. Having one or more of these symbols around one’s living and practice space can help you obtain high levels of inspiration and spiritual energy. You can incorporate yoga symbols into your wardrobe, you can wear jewelry with the symbols on it, or you can even find decorative pieces with the symbols, to place in your home. Just having the symbols close by you will elevate your yoga practices and boost your concentration, inner peace, and connection with the Devine. You may wish to place one or more yoga symbols in your practice space with specific intentions for utilizing them. They can serve as a visual reminder to return to your intention whenever you see them. You can also place one of these images in front of you to gaze at while practicing meditation or yoga poses.

Common Symbols in Yoga

Many of the following common symbols are not limited to just yoga. The power of symbols is their universal appeal, so these icons may also be found in many other cultures, religions, and spiritual practices. The mystery of the symbols can contain several layers of meaning that require the use of contemplation and study to unlock.

The Om/Aum Symbol

The Om or Aum symbol is the most common symbol in Yoga and you will often encounter this image in at your local yoga studio. It is often chanted at the beginning and end of a yoga or meditation class. Yogis believe that the sound or vibration of Om unifies everything in the universe. It is believed that the chanting Om and meditating on the Om symbol can open your third eye and connect to the divine force of the universe. This image represents the primary goal of yoga to unite the mind, body, and spirit.

The three different sounds of Om (A-U-M) represent the three aspects of the Hindu Trimurti: Brahma the creator (A), Vishnu the sustainer (U) and the Shiva the transformer (M). The representation and sound of Aum can also be broken down into four meanings.

1. The bottom left curve represents the sound of A (aahh) and the first or waking state of consciousness. This is our conscious mind and where we experience the world through the 5 senses.
2. The bottom right curve represents the sound of U (oohh) and the second or dreaming state of consciousness. We experience this beyond our physical bodies in our active unconsciousness and energetic realms.
3. The top left curve represents the sound of M (mmm) and the third or deep sleeping state of consciousness. Represents the spiritual forces of the universe and the connectivity it provides
4. The dot located on the top character represents the silence after chanting Aum and the fourth or samadhi state of pure consciousness. This is the highest state of consciousness where you experience absolute stillness and oneness with all creation.

The 7 Chakra Symbols

The Chakras represent 7 energy centers in our bodies and are described as whirling disks of light. Yogis believe that if all of these 7 energies are in perfect harmony you will be at peace, spiritually, mentally, and physically. One method of balancing the chakras is to meditate on the meanings used in each of the chakras symbols. The chakra icons are composed of lotus petals, triangles, colors, circles, Sanskrit letters, and other symbols located along the spinal column.

1. The Muladhara or Root Chakra, which is red in color and looks a bit like an upside-down triangle, represents stability and grounding.
2. The Svadhishthana or Sacral Chakra, which is orange in color and looks like a crescent moon within a flower, represents the center of your creativity.
3. The Manipura or Solar Plexus Chakra, which is yellow and looks a little like an upside-down funnel, affects your confidence. It represents your energy and vibrancy that you put out into the world.
4. The Anahata or Heart Chakra, which is green and looks like a star within a lotus, is said to fuel your compassion and empathy.
5. The Vishuddha or Throat Chakra, which is blue and looks like a circle and a triangle within a flower, represents your ability to speak up and share your knowledge with others around you.
6. The Ajna or Third Eye Chakra, which is an indigo color that looks a bit like a triangle within an eye, represents your connection to the divinity. It is also known as ‘the third eye Chakra.’
7. Lastly, the Sahasrara or Crown Chakra, which is purple which looks like a fully blossomed lotus flower, is your divine connection to the entire universe.

There are many more details and knowledge surrounding the 7 Chakras available to explore in your spiritual practice. You can discover how to keep their flow of energy balanced and to unlock any blocked Chakras by exploring their symbolism in greater detail.

The Gyan Mudra Symbol

This is the most common hand mudra used in yoga and meditation. This symbol looks like the “ok” gesture we make with our hands by touching the tip of the index finger to the tip or the base of the thumb.The index finger symbolizes the heart chakra and the air element and the thumb represents the solar plexus and the fire element.

Using this mudra while meditating brings peace and calm, thus the illustration of the mudra symbolizes the state of meditation and the attainment of inner peace. This symbol is also known as jnana mudra or chin mudra.

The Lotus Flower

The open lotus flower represents purity, enlightenment, and new beginnings. The beautiful lotus blooms on the surface of stagnant muddy water and its roots grow deep in the muddy bottom. A water lily also symbolizes our ability to transform great struggles and difficulties into powerful life lessons. A closed lotus flower represents an unenlightened yogi on the path of enlightenment. A blue lotus flower symbolizes mindfulness and wisdom. A white lotus represents purity of thought and spirit. A purple lotus represents mysticism and a pink lotus is known as the sacred lotus of the Buddha.

The Mandala

The Sanskrit word Mandala translates to “circle” and these symmetrical geometric patterned shapes represent wholeness, unity, and harmony. The outer circles symbolize the oneness of the universe, and the circle of life. The inner layers represent the different levels of human existence. Mandalas are used in visual meditation to focus the mind, promote contemplation and create inner peace.

The Ganesh Symbol

Ganesha is a very popular Hindu deity with an elephant head and a human body who represents good luck, knowledge, and learning. He is invoked at the beginning of new endeavors and is known as the remover of obstacles. Ganesh’s body parts also hold different symbolic meanings. For example, his large elephant head represents knowledge and his trunk stands for wisdom.

The Hamsa (Evil Eye) Symbol

Although it looks like a daunting evil eye, this symbol isn’t as awful as it sounds. This symbol is used to bring protection and repel harm and bad energy. Hamsa is a popular symbol in many cultures and religions to represent luck, good fortune, health, wealth, and fertility.

The Buddha

The image of the Buddha is one of the most popular symbols in Buddhism and is also used in yoga. This symbol signifies our ability to become awakened or enlightened through meditation. The Buddha liberated himself from worldly suffering and spiritual ignorance and seeing his image reminds us that we can do the same.

The Shri Yantra

A yantra is a geometric pattern used in meditation to focus the mind. The Shri Yantra is a sacred geometry symbol that has been used for thousands of years to represent the energy, power, and creativity of the divine mother. It is also known as Sri Chakra and is considered the mother or queen of all the other yantras. It is believed to protect against negative energies and to attract positive ones.

The Crescent Moon

The Hindu god Shiva is often represented with a crescent moon on his head which symbolizes timelessness and the mastery over time. In Hinduism, the crescent moon is known as Chandra, an ancient lunar deity that represents fertility. The image of a crescent moon is used in yoga to represent decay, impermanence, and rebirth.

The Trident

The trident or Trishula is a weapon of Shiva and Durga made of three prongs. This representing the holy number three—the three states of creation, sustenance, and destruction; past, present, and future; body, mind and spirit; and the energy of the three gunas  (satva, rajas and tamas). In the stories of Hinduism, the trident is used to kill evil demons and is a symbol of power and authority.

The Coiled Snake

The primordial energy of Kundalini is said to lie dormant in the muladhara chakara is represented as a coiled snake. In Hinduism, Anantha Shesha is represented  as a coiled snake symbolizing infinity and the immeasurable number of cycles of creation, dissolution, and recreation of the universe. The image of a snake symbolizes wisdom, healing, transformation, and regeneration. Snakes have always had a special place in Eastern culture because they are considered a symbol of longevity and immortality.

The Dharma Wheel

The dharma wheel, or Dharmachakra, is one of the eight auspicious symbols of Buddhism known as Ashtamangala. The circle rim of the wheel symbolizes the perfection of the Buddha’s teaching and meditative actions of concentration, focus, and mindfulness. Its eight spokes represent the eightfold path leading to enlightenment.

The Shiva Linga

The Shiva Linga is a phallic-shaped symbol that is used in Tantric yoga rituals to represent the unity of the masculine and feminine forces within each person. It also represents the creation of the universe, and the union of Prakriti and Purusha—yogic philosophy’s two main energetic polarities.

The Conch Shell

The Shankha or conch shell is traditionally blown before the start of many Indian ceremonies to announce and welcome in the powers of divine energy. Its sound represents the cosmic music of the Universe and it is among the four sacred objects that Vishnu holds in his hands. It is believed that the sound of the conch shell keeps away evil spirits and protects humans from harm. In Buddhism, the Conch shell is also one of the eight Ashtamangala symbols. It represents the power and potency of the sound of the Buddha’s teachings.

Other Symbols in Yoga

There are many other symbols of yoga that you can experience and explore. These symbols all have rich and potent histories so please use these with respect and understanding when decorating your home studio or seeing these in yoga class. Hopefully, this quick lesson will inspire you to learn and experience the deeper meanings of symbols in your practice of yoga. Please let us know if there are any more symbols that you’d like us to explain and add to the list above!

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If you have searched YouTube for “yoga” you have probably seen videos by the popular Yoga with Adriene pop up at the top of the results. Her yoga videos are accessible, affordable, easy to follow and designed to fit any schedule. Her classes range in difficulty, so they’re perfect for beginners as well as experienced practitioners. While she has posted over 600 videos for virtually every mood and concern, we have highlighted the best 21 videos that are guaranteed to help you feel more centered, happy and calm.

About Yoga with Adriene

Certified yoga instructor Adriene Mishler started offering free classes on her Yoga With Adriene channel in September 2012. While she was posting new videos on a regular basis, it took several years for her popularity to take off. In the last few years, she has rocketed to YouTube fame—she currently has over 10 million subscribers! Many consider her one of the most influential yogis in the world and students lover her customizable, approachable, feel good flows.

The benefits of Yoga With Adriene YouTube videos

1.  All of the classes on her YouTube yoga channel are 100% free, so you will save money on studio classes or paid online videos.
2. She has a soothing tone of voice that makes it easy for anyone to learn how to relax and unwind.
3. She offers a variety of different types of workouts, ranging from gentle flow sessions, to mindful stretches, to intense power vinyasa sequences.
4. Her classes are great for all levels of experience, whether you’re just starting out or looking to improve your technique.
5. She has an entertaining, light-hearted personality that keeps you engaged throughout your session. Her classes are fun, playful, authentic, and full of energy.
6. For more experienced yogis, there are several 30-day challenges to commit to, and every year she offers a new series. 
7. She’s also created some helpful playlists for you to get started. Each month, a new community theme, practice calendar, and video playlist are posted.

The best Yoga With Adriene YouTube videos

While we’ve sorted through Adrienne’s YouTube channel to put together this list of her best work, don’t limit yourself to just these. When you find one or more that you love, consider searching the entire library of her videos to see if you can find more of what you like.

With hundreds of hours of instruction available, Adrienne’s videos are a great place to start and deepen your yoga journey. You’ll certainly find something that works for you, no matter what your experience or level of fitness. And because the videos are free, you won’t lose anything by giving it a try.

1. Yoga for Beginners
   This slow and mindful yoga practice is perfect for beginners and is also a good “back to basics” refresher class. Adriene has a lovely and engaging personality, and her expert instructions will help you pay close attention to the alignment of each movement and pose.
   
2. Yoga for Joy
   This practice’s intention is to “embody the essence of joy for your physical, mental, and emotional wellbeing.” This 19-minute strengthening and warming event sequence includes Warrior 2, reverse warrior, and warrior angle. The class ends with several standing Balancing Poses.
   
3. Morning Wake Up
   This 35-minute full yoga practice offers “a moving meditation that lovingly wakes up mind and body, providing you the energy you need to conquer your day.” Adrienne encourages you to focus on your breath to move with intention and strength. This slow-paced sequence begins with some seated warm-ups, flows into a few lunging poses, and ends with a seated twist, Boat pose, and a quick seated meditation.
   
4. Yoga for Anxiety and Stress
   Adriene guides you through 27-minutes of calming breath work and soothing poses to uplift and support you when you feel stress, worry and anxiety. You will feel calmer and more connected to your heart after this mindful flow of breath and seated and standing poses. The hard part is just showing up, rolling out your yoga mat, and hitting the play button.
   
5. Yoga for Bedtime
   Simple, slow and easy to understand, this 12-minute session helps to release tension and stress, love your body, and allows you to relax and unwind. The intention of this class is to “give the thinking mind a break and relax the body” and to let go of anything you’ve been holding onto throughout the day. After a few Cat/Cow stretches and Child’s pose, the rest of the practice comprises soothing supine poses like Knee Down Twist and Happy Baby.
   
6. Yoga for Weight Loss
   You’ll get a good and thoughtful workout from home with this 40-minute yoga for weight loss sequence. Designed to “reunite you with not just your abs but your mindful core,” you may not be able to make it all the way through this class the first time. A regular practice of this class will help you build strength, tone belly fat, burn calories, detoxify, and improve digestion.
   
7. Yoga for Upper Back, Neck and Shoulders
   This class focuses on the upper body and is a bite-sized practice perfect for those with busy schedules. At just ten minutes, it’s the ideal length for an early morning or late night practice… or maybe just for when you need a little pick-me-up on a break at work. It incorporates breathwork which will be especially helpful for anyone who struggles to arrive in the moment and stay present with themselves.
   
8. Full Body Flow
   This 19-minute yoga class begins standing in Mountain pose with an intention setting meditation and then moves through a fun and creative flow. The goal of this sequence is to build heat, awareness, energy, and strength in the whole body.
   
9. Yoga for Energy
   You will find plenty of heat in this 16-minute class “designed to help you cultivate strength and stamina.” While this sequence starts off slow and easy in extended child’s pose, you may find the pace and repeated planks to be a bit challenging. If you stick with it, you will be rewarded with the energy and vitality you need to feel good and to conquer any challenges of your day ahead.
   
10. Yoga for Flexibility
    If you feel you are not a crazy flexible yogi, then give this 16-minute video a try. Adriene’s encouragement and positivity will help you find ease and joy to cultivate flexibility in this slow gentle sequence of mostly floor poses. You are sure to find release and realignment in just about every part of your body.
    
11. Yoga to Build Focus
    Do you need a shift from feeling tired, hazy, and unfocused to feeling wide awake, empowered, grounded, and ready to tackle your to-do list? Then roll out your yoga mat for this 9-minute mental reboot. This sequence contains all standing yoga poses, including Chair Pose, Twisting Chair, Warrior 2, Triangle, and Wide-Legged Forward Bend.
    
12. Yoga to Strengthen
    You will probably break a sweat practicing with this 38-minute vinyasa flow routine. It moves at a faster pace to tone muscles and build strength, flexibility and stamina. You will quickly see improvements with a daily practice of this class. If you find yourself struggling, remember to “find what feels good” to you and focus on the journey and the process of your transformation.
    
13. Yoga for Back Pain
    Learn how to find support, self care and strength from within from this half hour class focused on finding relief from back pain. The first 15 minutes are stretches and movements on your back, and the remainder of the sequence focuses on seated poses to twist and stretch the spine. One commenter on YouTube proposed an alternative title for this video: “Yoga For When You Wake Up Feeling Like You’ve Been Run Over By a Bus.”
    
14. Power Yoga 
    This 43-minute video is perfect for yogis looking for a challenging work out to get your blood pumping and heart rate up. Although this is a fast-paced and challenging practice, Adriene encourages you to move at your own pace and listen to your body. This power yoga class focuses on toning and building strength in the lower back, legs, and glutes.
    
15. Yoga for Core and Booty
    This playful 28-minute class is full of squats to tone the core muscles and the buttocks. As always, Adriene encourages you to only do what feels good and to focus on building body awareness, flexibility and stability. The sequence ends with a few minutes in Supine Bound Angle and Shavasana pose to integrate and rest.
    
16. Yoga for Hips and Lower Back Release
    Adriene reminds us that a yoga practice does not need to be intense to be powerful and effective. This simple 23-minute routine will help your hips and lower back release tension and tightness. With many variations and options, this slow-paced video is great for beginners.
    
17. Yoga for Gratitude
    This sweet, slow, and serene yoga practice will warm up your spine, activate your core, and open your hips. Adriene begins the 35-minute yoga video with a short and lovely meditation on gratitude. As always, Adriene sprinkles in funny comments, wisdom, and insights throughout the practice to keep things lighthearted while also encouraging depth and introspection.
    
18. Yoga for Hope and Trust
    It’s no secret that many of us store deeply rooted tension in our hips. In this video, Adriene leads us through a sequence of gentle and grounding hip and heart openers that will encourage trust, hope, and vulnerability as we move into the new year. At just eighteen minutes, this is the perfect flow for a busy schedule.
    
19. Yoga for Creativity
    This 41-minute class by Adriene focuses on cultivating creative energy, starting with a seven-minute meditation that includes pranayama breathing and a mudra. The asana sequence focuses on down dog variations and lunging poses, peaking with a challenging crow pose. Adriene encourages us to, “Loosen your grip, find your focus, and fall into your flow.”
    
20. Yoga for Insecurity
    Are you in need of a reminder that you that you are awesome and you are loved? In this 23-minute video, Adriene invites you to recognize your inner power and let go of insecurities. Take a deep breath and let this sequence of core strengthening floor poses help you face your fears and find the strength to stay positive.
    
21. Yoga for the Feet
    After everywhere our feet carry us, we still seem to forget that they need some TLC, just like the rest of the body! Grab your mat and a blanket and start your day on the right foot with this yummy 30-minute yoga practice. Adriene will guide you through a sequence of simple yet powerful standing and seated yoga poses to bend and lengthen your feet and toes.
    

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The major benefit of having a dedicated space at home is the ability to practice yoga and meditation with ease and without distraction. While it is ideal to have a separate home yoga room, you can easily create a small section of your bedroom or living room to practice in. Your personal yoga sanctuary becomes your sacred zone to relax, unwind, and go deep into your practice. It also serves as an inspiration and motivation for a consistent yoga practice at home.

Why you need a dedicated home yoga space

Having a dedicated yoga space in the home can improve your overall health and wellness by motivating you to practice more frequently. A home practice provides many other benefits, such as saving time, money, energy and stress. A dedicated space gives you the opportunity to set aside your worries and concerns and focus solely on your practice. Ideally, it becomes a sanctuary where you can retreat from the stress and worry of the world. If you have never practiced at home before, check out our tips on how to start a home yoga practice.

How to create a home yoga studio

Creating a home yoga studio requires some planning, but also very little effort. It’s important to create an environment that helps you relax so you can practice your meditation techniques more effectively. A yoga room should feel comfortable and peaceful. You should decorate it to reflect your personal style and spiritual needs.

1. Designate your yoga space.
   Choose an area in your house where you will be able to practice regularly. It doesn’t matter if it’s a room in your house or a separate studio space, just make sure you will only use the space for your yoga, meditation and mindfulness practices. This could be a spare bedroom, a corner of the living room, or an under-used spot in your home. A good starting point for a home yoga studio is about 20 square feet. This will give you a pleasant area to practice asanas. Make sure there is enough room to move through your sun salutations and to store your props. If you will be practicing handstands and other inversions, make sure you have enough space around you so that if you fall or tumble, you don’t end up breaking something.
2. Design with intention.
   A calm and relaxing atmosphere is key to practicing yoga. You want to create a space that inspires peace, mindfulness, focus and tranquility. Take some time to envision what your ideal space looks like and how you’ll feel once you enter it. Write down three to five specific things you’d love to achieve as a result of having a gorgeous yoga studio and use these as your guiding principles when making design choices.
3. Choose calm colors.
   The colors you choose should reflect the overall vibe and intention for your yoga practice. For example, if you want to relax, you might pick calming shades like blues and greens. If you want to energize yourself, you could opt for brighter hues like reds and yellows. Whatever your intention, make sure that the colors you select complement each other. Choose muted, cooler tones or warmer whites for your wall as These colors recede rather than demand attention. You can accent with brighter and more vivid colors with small furniture items or props.
4. Set the mood with lighting.
   Lighting has a big impact on our mood. The right color temperature and brightness can increase alertness, creativity and focus, while too bright light can cause headaches, migraines and fatigue. Filtered natural light will be best, but if your space has small windows or you practice at night, you’ll need other light sources. Consider adding a dimmer switch or purchasing lamps with 3-way switches to control how much light we get into our homes. Active practices like vinyasa and ashtanga should have brighter lighting, where more calming styles like gentle, yin and restorative work better with dim lighting. Candles and salt lamps are good choices for dim lighting that invoke a meditative mood.
5. Add beauty and inspiration.
   The idea behind this one is simple: find something beautiful, whether it’s a painting, sculpture or photo, and let it inspire you. This could be anything from a piece of art to a photograph of a friend, guru, or family member. It doesn’t matter what it is—just look at it and think about why it makes you feel so happy.
6. Bless your space with a scent.
   To sanctify your at home yoga space, start by lighting a scented candle, burning an incense stick, or even just spritzing yourself with essential oils. Just don’t overdo it as too much sent or smoke can actually affect your breathing. Mindfully choose what you use as each scent has different effects on us. Some people prefer sweet fragrances, while others enjoy spicy smells. Experiment until you find the perfect combination for you.
7. Clean the air with house plants.
   Being around plants and tending to them cultivates mindfulness, relaxation, and peace of mind. Plants also help purify the air in your home, which is especially important during pranayama and challenging sequences. Look for houseplants that grow well with the level of light in your space. If you don’t have a green thumb, consider succulents, cacti, snake plants, spider plants, and ferns because they require very little water.
8. Check your form with mirrors.
   A full-size mirror is a lovely addition to any yoga studio or home practice space. A big one will let you see yourself properly, which will give you a better idea of what your alignment looks like. It will make you feel more aware and confident as you do your poses.
9. Light candles for a calm mood.
   Candles help set a relaxing mood for meditating and asana practice. Purchase high-quality candles that are dripless and smokeless. Try using all-natural soy candles since they burn cleaner than paraffin wax. If you are afraid of burning things while using them, choose flameless candles with LED lights.
10. Set up your sound.
    Music can enhance your meditation or yoga practice. Choose music that inspires you and relaxes you. Meditation music is often soothing and peaceful; however, there are plenty of other types of music that can help you unwind. Depending on the size of your space, a small or medium-sized bluetooth speaker should work great to provide enough volume to practice with.
11. Use crystals to heal and protect.
    Crystals and gemstones are used in yoga and meditation to affect mood, focus, and energy. There are many types of crystals, each with its own special properties. These all have different uses, ranging from healing to protection to purification. They also amplify your intentions and make beautiful additions to any home practice room.
12. Add statues for inspiration.
    Stone, wood or brass statues of Buddhas and Hindu deities like Krishna or Ganesha can serve as an inspiration for your practice. You can place them anywhere in your yoga sanctuary. Statues can be used as a visual reminder of what we’re striving toward. You can use them to remind yourself to stay present, to focus on your breath, to connect with your own energy, and to open your heart.
13. Create a sacred altar.
    An altar is a great way to bring together all the elements that you need to support your practice. It’s a space that you create to reflect upon your life and what you want to experience as you move forward. Start by creating a place where you can set out candles, incense, crystals, statues, photos and any other items that you associate with your spiritual journey. You may wish to have all five elements of nature represented. Just make sure that everything you put there has meaning for you.
14. Outfit your studio with essential elements.
    You don’t need a ton of equipment to practice yoga, but there are a few essential yoga items you will need to support your yoga practice. You will need a yoga mat, one or two yoga blocks, and a yoga strap. If you practice hot yoga, you will want some hand towels, a mat towel and an efficient space heater. If you practice yin, gentle or restorative poses, consider adding a few bolsters and blankets. Other items to consider are a yoga ball, a meditation cushion, a chair, a yoga wheel and resistance bands. Store your items on a small shelf or in a spacious basket for easy access while keeping it out of sight.
15. Keep it clean and tidy.
    Your practice space should feel fresh and new every time you return to it. Make it a ritual to put your props away and tidy up the space after each session. Make sure you regularly clean the space, including your mat and props.

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Yoga is traditionally associated with only one goal—to attain samadhi or enlightenment. Yet householder yogis find it helpful and beneficial to pursue smaller and easier attainable goals. Yoga goals can be quite diverse, depending on if the focus on yoga’s physical, mental, emotional, or spiritual benefits. Having clear and specific yogic goals can help deepen one’s practice, improve your health, and help you live a life of greater balance, peace, and happiness. If you are looking to expand or deepen your yoga practice, you should consider using one or more yoga goals to lead the way.

Rigid vs Flexible Goals

Rigid goals have a very specific outcome and timeframe in mind. For example, if you want to lose weight, then losing 10 pounds in 60 days would be considered a rigid goal. A flexible goal, on the other hand, is more open-ended and general. It may be something like “I am going to eat healthy foods and take care of myself physically.”

Flexible goals allow you to make slow and small changes in your lifestyle without having to completely overhaul your entire way of living. There are a few downsides to flexible goals. One downside is that they aren’t as motivating because there isn’t a deadline for when you need to reach them. Another downside is that flexible goals don’t give you any immediate feedback about whether or not you are making progress towards reaching your long-term goals. This means that you could spend months working towards a flexible goal and never know if you are actually accomplishing anything.

In order to get the most out of your yoga session, try to incorporate both rigid and flexible goals into your daily routine. Use flexible goals to give you the big picture of what you want to achieve and to help you stay motivated and encouraged. Then use one or more detailed rigid goals with set deadlines to encourage consistent practice to move toward accomplishing your flexible goal.

Yoga goals to expand and deepen your yoga practice

Whether you’re new to yoga or already practicing, taking on one or more of these goals will guide you to improve your practice. For any of the items on this list that you’d like to explore, think about creating both flexible and rigid goals to use. Create and write down a detailed plan to achieve your goals with as many small steps as you can think of.

Increase your flexibility

Many people take up yoga to improve their flexibility and range of motion. Even experienced yogis work on improving flexibility to advance in the practice and be able to perform more challenging asanas. If your goal is to increase your flexibility, then focus on stretching poses that target the major muscle groups that are tightest in your body. Generally, you will want to focus more on seated and floor poses since they allow you to hold the position for a longer time. Yin and gentle yoga classes will focus more on flexibility than other styles. Don’t push, pull or force your way into the stretch—instead, work on relaxing into it.

Improve strength and build endurance

If your goal is to increase strength, then focus on holding poses that activate the muscles you wish to strengthen. If you want to build upper body strength, then incorporate long holds of Downward Facing Dog, Plank Pose, Cobra, Dolphin, Side Plank and arm balances like Crow Pose. If you want to develop lower body strength, then focus on standing poses such as Tree Pose, Mountain, the 5 Warrior Poses, Chair, and Goddess pose. If you want to develop your core, you can include exercises like Low Plank, Bridge, and Boat. Focus on breathing deeply during each pose and slowly building up to holding the pose for longer periods of time.

As you strengthen your muscles, you build endurance. Endurance refers to how long you can hold a position. Endurance is important as it helps you recover faster after intense workouts. Yoga builds endurance so you can hold the postures with ease and feel great after class.

Get stronger bones

Yoga has been shown to reduce stress fractures and help with osteoporosis. Bone density increases by strengthening bones through weight bearing exercise. To build strong bones, focus less on stretching asanas and incorporate more of the above strength building poses.

Regulate your emotions

Emotional imbalance can lead to poor decision making and unhealthy relationships. To achieve emotional balance, focus on yoga poses that calm the nervous system and open the heart center. Calming poses include forward bends, twists, and hip opening poses like Seated Forward Fold, Bound Angle, Wide-Legged Forward Bend, Child’s Pose, Wind-Relieving Pose, Happy Baby Pose, and Pigeon.

Build balance

If you want to build better physical balance, then start with focusing more on standing poses. Standing poses require you to maintain proper posture and challenge your ability to balance and stabilize yourself in different positions. Once you feel comfortable balancing in a standing pose, move on to balancing poses such as tree pose, dancer and eagle. These poses are great for building balance and strength because they require you to place all of your weight on to one leg.

Reduce stress and anxiety

Stress affects every aspect of our lives. It causes us to lose sleep, eat poorly, and make poor decisions. A regular yoga practice promotes a calm mind and helps to turn off the nervous systems “fight or flight” stress response. If your goal is to create a calmer mind, then focus on practicing meditation, slow deep breathing and soothing and gentle poses like Child’s Pose, Happy Baby Pose, Forward Fold, Bound Angle, and restorative yoga poses.

Strengthen your mind

Yoga and meditation improve concentration, focus, and memory. To give your brain a boost, practice meditation and practice balancing poses and inversions like Tree, Tiptoe Pose, Dancer, Plow Pose, Shoulder Stand, Downward Dog, and Rabbit Pose. Studying and practicing yogic philosophy is also a great way to stimulate and strengthen the mind.

Promote positive thinking

Excessive negative thought patterns are harmful to both the body and the mind. Positive thinking leads to positive actions, which ultimately creates a happier person. Practicing kindness, gratitude, compassion and forgiveness is an effective antidote for negative thinking. There are also several other yogic techniques you can practice to transform a negative mind.

Learn pranayama

Breathing is an essential component in hatha yoga. If you are ready to move beyond the basic breathing techniques you have learned in class, check out our section on pranayama to learn additional energizing and calming breath exercises. The advanced pranayamas are best learned under the supervision of a qualified and experienced teacher.

Create a healthy diet

Yogis believe that eating healthy foods helps them achieve spiritual goals, promotes inner peace, and helps them practice advanced asanas. A regular yoga practice naturally supports a healthier diet by increasing how aware of your energy level and how you feel after each meal. To improve your diet, try to eat a wide variety of foods. Try to not eat foods with pesticides or chemicals. Minimize your intake of processed food. Balance your diet by eating more fruits and veggies than meat, or eliminate all animal protein from your diet.

Have a consistent yoga practice

Consistency is key to any exercise program. If you want to see benefits and results, you must stick with it. It may take some trial and error to figure out what works best for you, but consistency will always pay off. To increase your consistency, commit to practicing yoga for a set number of days per week. Once you have integrated your practice as a weekly habit, then work on increasing the amount per day or the number of sessions per week.

Try a new class or teacher

The best way to try out a yoga class or teacher is to attend a free trial session. This gives you the opportunity to see if the style of teaching suits you, and whether you like the atmosphere of the studio. Trying out a new class, style of yoga, or teacher is an easy and fun goal that helps you experience new things and expand your horizons.

Increase your meditation time

Meditation is a powerful way to calm the mind, reduce stress, and increase focus. It’s a great tool for helping people achieve personal growth and self-improvement, yet it is difficult to sit for a long period of time. If your goal is to start to meditate, it is best to start with 5-10 minutes and slowly build from there. If you want to increase your meditation time, you can either slowly add a few minutes to each session, or add an additional meditation practice during the day.

Take a workshop or yoga retreat

The best way to learn many of the deeper aspects of yoga is through an immersive hands-on experience. Attending a workshop or retreat is a great goal that will give you the opportunity to explore the deeper physical and mental aspects of the practice. It’s important to note that not all workshops or retreats offer the same level of instruction. Some may focus solely on teaching poses, while others include meditation, pranayama, philosophy, and other topics.

Read one or more yoga books

There are many types of yoga, meditation, and philosophy books available. Some focus on specific topics like anatomy, breathing, or relaxation; others focus on general principles, like mindfulness or self-awareness. The best way to choose which books to read is by considering what you want from them. For example, if you want to gain insight into your mind and body, try reading a book that focuses on meditation or mindfulness. If you want to understand the philosophical underpinnings of yoga, try a book that explores the history of yoga or philosophy.

Tackle a new or challenging pose

A common goal for experienced yoga students is to master a challenging pose. Don’t expect to jump right in and try to master a difficult new pose. Take baby steps. Most advanced asanas require years of practice before they become second nature. Start small. Practice a few preparatory postures first, and gradually add more complexity. When you reach a point where you are comfortable doing the pose, move onto the next step.

Explore non-physical yoga

The most common type of yoga is Hatha, which focuses on postures and breathing exercises. There are many other non physical practices that you can explore that focus on the heart and the mind. Consider practicing Karma Yoga, Bhakti Yoga, Raja Yoga, Mantra Yoga, or Jnana Yoga. Each of these styles has its own unique approach and philosophy to discover and explore.

Take a yoga challenge

A yoga challenge is a great way to focus on and complete rigid and specific goals. These challenges range in time, intensity and duration, so it’s important to choose your challenge wisely. Some people choose to take them at home, while others attend classes at local studios. You can do challenges solo or with friends.

Connect with community

If you want to strengthen your ties with the local yoga community, you will need to attend local yoga classes. Yoga studios are great places to meet new friends and form friendships. Some studios also offer volunteer opportunities, which gives you additional ways to feel part of a community.

Learn about the history of yoga

The history of yoga is ancient, mysterious and fascinating. You can start with online articles on yoga’s history and explore books for deeper knowledge. If your goal is to learn more about the history of yoga, check out Yoga Body: The Origins of Modern Posture Practice by Mark Singleton, The Path of Modern Yoga by Elliott Goldberg, and A History of Modern Yoga by Elizabeth De Michelis.

Start a journal

Journaling can be a great way to track your progress towards achieving your goals. It can also be a fun activity to promote self-reflection, contemplation and mindfulness. If your goal is to start a yoga journal, check out our tips on how to get started.

Establish or expand a home yoga practice

A home yoga practice is ideal for many reasons, including convenience, cost and time. However, establishing a home practice requires discipline and commitment. Make sure you have enough space around your yoga mat to do all the poses comfortably. Books, websites and videos can inform and support a home yoga practice. Practicing at home helps you stay grounded, focused, consistent, and balanced.

Create a home yoga studio

Home studios are great because they allow you to practice in the comfort of your own home with all the accoutrements of a yoga studio. They also provide a safe space where you can focus on yourself without having to worry about interruptions from others. If you want to take your home practice to the next level, make sure you have all the props and essential equipment you may need in your home studio.

Do some self-study

The term Svadhyaya in yoga means “self study.” It can be any type of learning activity that encourages observing what we do and thinking about why we do it. It’s also about reflecting on our experiences and understanding them better. It’s a process of self-discovery—understanding ourselves deeply enough to know when we need to make changes in our life. This can include reading books and sacred yogic scriptures, watching videos, listening to audio recordings, and attending workshops.

Enrol in a yoga teacher training course

While a yoga teacher training program will teach you everything you need to know to become a certified yoga instructor, you can attend without becoming a teacher—to deepen your knowledge and experience. The curriculum includes anatomy, physiology, philosophy, history, meditation, pranayama, alignment, sequencing, teaching techniques, and ethics. If you are not sure if a training course is right for you, check out our quiz to help you decide.

Be part of a study group

A study group is a great way to meet like-minded yogis who share similar interests. It’s also a great opportunity to ask questions and receive feedback from others who may have more experience at the practices, techniques and traditions you are interested in. Meetup.com is a great way to find local groups in your town.

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