A Sun Salutation with Adaptations for Pregnancy

1. How to Adapt a Yoga Flow for Pregnancy

In a normal pregnancy, there is no reason why you can’t practice vinyasa flow yoga well

into your third trimester as long as you feel up for it. However, as your belly gets

bigger there are some recommended adaptations to the classic sun salutation poses that

are intended to feel more comfortable and to help prepare your body for delivery. You can

start to incorporate these at any time during your pregnancy, both in class and at home.

2. Raised Arms Pose – Urdhva Hastasana

Start by standing in tadasana, but take your feet as wide as your mat.



Bring your hands up through the heart center and then reach your arms toward the ceiling

coming into urdhva hastasana. The palms can press together or you can separate the hands

shoulder’s distance apart, whichever is more comfortable. Slide your shoulders away from

your ears.

3.Camper’s Pose


Bend your knees while keeping the feet wide and parallel. Lower the thighs to almost

parallel to the floor. It’s ok if you don’t come quite that low too. Bring your elbows to

your thighs and press your palms to your heart center in anjali mudra. This is called

camper’s pose, for obvious reasons. It’s offered as an alternative to a full forward bend

because it allows space for the belly, which often feels better on the pregnant body,

plus it’s more of a hip opener.

4.Lunge With the Left Foot Forward


Read more “A Sun Salutation with Adaptations for Pregnancy”


Half Sun Salutation

A half suL salutation is the part of the full sequence that is done at the front of your

mat before you step or jump back. (See the full sun salutation if you are confused). It

is often used as a warm-up for the longer sequence and is a good way to start a home

practice session. And sometimes a whole-body reach toward the sky followed by a little

forward-bending hamstring stretch is all you need.


On your first few rounds, feel free to spend several breaths in each pose as you

transition your body and mind into your practice. Move to the next pose when you a ready

on an inhalation or exhalation as designated. As you warm up, try to do the sequence

matching each breath with a movement.

1.Mountain Pose – Tadasana

Mountain Pose – Tadasana


Begin by standing at the front of your mat in mountain pose. Take time to set up your

alignment. Bring your shoulders over your hips and your hips over your heels. Roll your

shoulder blades down your back. Engage your thigh muscles, lifting your kneecaps. You can

either bring the hands into anjali mudra or let the arms hang at your sides with the

palms turned forward. Take five to ten ujjayi breaths to arrive fully in the present


2.Raised Arms Pose – Urdhva Hasatansana

Raised Hands Pose – Urdhva Hastasana




Reach your straight arms out to either side and overhead to urdhva hastasana. You can

bring your two palms to touch or keep them shoulder’s distance apart. Either way, keep

the shoulders relaxing down away from the ears. Bring your gaze to your upraised hands.

3.Forward Bend – Uttanasana

Standing Forward Bend – Uttanasana

Standing Forward Bend – Uttanasana. Ann Pizer




Swan dive over your legs into a forward fold. Lead with your chest. You can bend your

knees slightly if you like. Let your head hang heavy, make sure that to keep some of your

weight in the balls of your feel. If you lean too heavily into the heels, your hips will

move back, bringing them out of alignment.

4.Flat Back – Ardha Uttanasana

Half Forward Bend – Ardha Uttanasana




Lift up to your finger tips, raise your head, and come to a flat back. For many people,

bringing your hands to your shins is going to be a better position for flattening your

back. You can actually place your hands anywhere on your legs that allows for a straight

spine. Try to keep the pressure on your legs light.

5.Forward Bend – Uttanasana

Standing Forward Bend – Uttanasana




Fold deeply over your legs to return to uttanasana. Pull your belly in toward your spine

to make more room for your forward fold. If you want to take a few extra breaths here to

deepen your stretch, go ahead. Some people like to grab opposite elbows and just hang.

You can also grab your big toes for a little traction as you forward bend.

6.Raised Arms Pose – Urdhva Hastasana

Raised Hands Pose – Urdhva Hastasana




Reverse your swan dive to return to urdhva hastasana. Lead with your chest, just as you

did on the way down. When you get to the top, make sure your shoulders didn’t get

scrunched up along the way.

7.Mountain Pose – TadasanaMountain Pose – Tadasana




End back where you began, in mountain pose. Release your arms back by your sides and

slide your shoulder blades down your back. Take several full, deep inhales and exhales

before beginning the sequence again. If you feel ready, you can move on to a full sun

salutation from here.

learn to do sun salutation



Sun salutations are a key part of any vinyasa flow style yoga practice. You may not even

realize you are doing them, but many teachers use them as a warm-up at the beginning oF

class or even base whole classes around them. If you learn this sequence, it will really

help you out if you ever want to practice at home, since one of the biggest obstacles to

doing yoga on your own is figuring out what to do when you first get on your mat. Sun

salutations are the obvious answer.


The Breath


The breath is a very important part of this sequence. Movement from one pose to the next

is always done in conjunction with either an inhalation or exhalation of the breath. You

can control the pace of the sequence by altering the number of breaths in each pose, just

make sure to always move to the next pose on the correct breath.






1.Begin in Mountain Pose

Tadasana and Urdhva Hastasana

To begin, bring yourself to the front edge of your mat in mountain pose (tadasana) with

the hands in anjali mudra at your heart. This is traditionally where you might stop and

set an intention for your practice if you choose to.


Inhale. Bring the arms out to the sides and up to the ceiling to join your palms above

your head in raised arms pose (urdhva hastasana). Lift your gaze to your thumbs and slide

your shoulders away from your ears.

  1. Uttanasana to Flat Back

Flat Back

Exhale. Release your arms to either side and forward bend over your legs (as if you were

doing a swan dive into a swimming pool) to come into a forward bend (uttanasana).

Alternatively, you can keep your palm together and pass them in front of your heart as

you fold forward.


Place your fingertips in line with your toes. Flatten your palms if possible or tent your

fingers. Place your hands on blocks if they don’t reach the floor when your legs are

straight. You can also bend the knees a little if that makes you more comfortable.


Inhale. Lift your head as you come to a flat back (ardha uttanasana), coming onto your

fingertips or placing your hands on your shins, whichever allows you to get your back

really flat.

  1. Plank Pose


Plank Pose


Exhale. Plant your palms and step or jump back to a plank position. In plank, make sure

your shoulders are over your wrists and your butt is neither sticking up nor drooping

down. A straight line from the crown of your head to your heels is what you are going

for. Take an inhale here.


As an alternative for more experienced yoga students, you can plant the palms in

uttanasana, jump back directly to chaturanga dandasana on an exhalation, and go through

your vinyasa from there.

4.Knees, Chest, and Chin or Chaturanga Dandasana

Chaturanga Dandasana

If you are a beginner:

Exhale. Lower to your knees, chest, and chin. Keep your butt high and your elbows hugging

your ribs.


If you are more advanced:


Exhale. Shift your shoulders forward a few inches and lower down to four-limbed staff

pose (chaturanga dandasana). Bringing the shoulders slightly in front of the wrists

before lowering helps you get the alignment right in the final pose. If you are getting

tired, lower to your knees since doing chaturanga incorrectly can injure your shoulders

over time.

5.Cobra or Upward Facing Dog

Cobra or Upward Facing Dog

If you did knees, chest, and chin in the previous step:


Inhale. Come forward to a low cobra. Anchor your pelvis and the tops of your feet to the

floor but try not to press into your hands as you come up into the backbend.


If you did chaturanga in the previous step:


Inhale. Roll over your toes (if possible) to come into an upward facing dog. Bend your

elbows out to the sides at first in order to bring your shoulders down and away from your

ears. Then straighten your arms. Make sure your legs are straight and your knees are

lifted off the floor.

6.Downward Facing Dog

Exhale. Push back to downward facing dog. You can come through hands and knees on the way

if necessary.


Stay here a few breaths (or more) if you need to take a break. If you are going for a

brisk pace, just stay one breath.

7.Step or Jump to a Forward Bend

Flat Back

Exhale. Step the right foot next to the right hand and then bring the left foot to join

it in standing forward bend (uttansana). You may also choose to jump forward instead. To

do this, bend the knees on an exhalation and jump your feet to meet your hands. Try to

land with your toes in line with your fingertips.


Inhale up to a flat back and then exhale back to uttanasana.

8.Finish the Sun Salutation

Mountain Pose – Tadasana


Inhale. Lift your arms out to the sides and up, reversing the swan dive to return to

raised arms pose.


Exhale. Come to stand in mountain pose with your hands in a prayer position at the heart

About Me

About this site Yoga Benefits

Hello friends, You are visiting this site to know more about Yoga and its benefits.

  • This website will tell you about why Yoga is necessary in our day to day life.
  • How a person can do yoga on their regular basis.
  • 20 minutes Meditation provides Peace of mind

Friends one thing that we should know that :-

“Yoga is not for the flexible it’s for the willing .
Yoga is the golden key that unlock the door to peace, transparency and joy.”

My Introduction

  • My Name is Neha Chauhan
  • About my qualification –  Pursuing Bachelor of Computer Application.
  • I am doing my Graduation from Maharshi Dhayanand University.
  • I am from Pataudi.
  • My hobby is doing Yoga.
  • I am consistent in my work
  • I am down towards earth and always have a learning attitude.


YOGA – Introduction, History, Usage, Benefits, How to do


Derived from the Sanskrit word yuj, Yoga means union of the individual consciousness or soul with the Universal Consciousness or Spirit. Yoga is a 5000-year-old Indian body of knowledge. Though many think of yoga only as a physical exercise where people twist, turn, stretch, and breathe in the most complex ways, these are actually only the most superficial aspect of this profound science of unfolding theinfinite potentials of the human mind and soul. The science of Yoga imbibes the complete essence of the Way of Life.

 “Yoga is not just exercise and asanas. It is the emotional integration and spiritual elevation with a touch of mystic element, which gives you a glimpse of something beyond all imagination.”

History of Yoga 

Yoga is more than 10,000 years old. The earliest mention of the contemplative tradition is found in the oldest surviving literature Rig Veda, in Nasadiya Sukta. It dates back to the Indus-Saraswati civilization. The Pashupati seal from the selfsame civilization shows a figure sitting in a yogic posture, further corroborating its prevalence in those ancient times. However, the earliest mention of the practices that later became part of yoga are found in the oldest Upanishad, Brihadaranyaka. The practice of Pranayama finds a mention in one of its hymn and Pratyahara in Chandogya Upanishad. The first appearance of the word “yoga” with the same meaning as we know today, perhaps happens for the first time in Kato Upanishad, a mukhya or important Upanishad, embedded in the last eight sections of the Katha school of Yajurveda. Yoga here is seen as a process of inner journey or ascent of consciousness.

  • There are more than 20 Upanishads and Yoga Vasishtha, which predate Mahabharata and Bhagavad Gita, where Yoga is stated to be the union of mind with the Supreme Consciousness.
  • Yoga is discussed in the ancient foundational Sutra of Hindu philosophy and is perhaps most elaborately mentioned in Patanjali Yogasutra. Patanjali defines yoga in his as:

The Medieval Ages saw the development of Hatha Yoga.

Scriptures of Yoga: Patanjali Yoga Sutras

Patanjali is considered as the father of Yoga and his Yoga Sutra are completely dedicated to the knowledge of Yoga. The descriptions of each sutra offered attempts to focus on the practical suggestions of what can be done to experience the ultimate benefits of a yogic lifestyle.

The term “yoga” has been applied to a variety of practices and methods that includes:                                         

 * ‘Gyan Yoga’ or philosophy

* ‘Bhakti Yoga’ or path of devotional bliss

* ‘Karma Yoga’ or path of blissful action


Along with the series of simple, yet effective yoga postures and breathing techniques, a greater emphasis is placed on the inner experience of meditation, for the well-being of the mind and other hidden elements of human existence. We believe when one is in harmony within; the journey through life becomes calmer, happier and more fulfilled.

The wisdom and techniques of yoga are taught in a pure, joyful and thorough manner. The programs restore balance by helping to strengthen our body, calm our mind, regain our focus and improve self- confidence. It is a complete package for beginners as well as regular practitioners and has something for everyone – of all age groups.

Regular practice of Yoga has brought remarkable lifestyle changes in the practitioners. People have experienced relief from chronic illnesses and have observed behavioral changes. Participants have reported a healthy, happier living with reduced anxiety, increased tolerance and mindfulness.

Yoga has never been alien to us. We have been doing it since we were a baby! Whether it is the Cat Stretch that strengthens the spine or the Wind-Relieving pose that boosts digestion, you will always find infants doing some form of yoga throughout the day. Yoga can be many things to many people. We are determined to help you discover your “Yoga Way of Life!”



Pranayama is the extension and control of one’s breath. Practicing proper techniques of breathing can help bring more oxygen to the blood and brain, eventually helping control prana or the vital life energy. Pranayama also goes hand in hand with various yoga poses. The union of these two yogic principles is considered as the highest form of purification and self-discipline, covering both mind and body. Pranayama techniques also prepare us for a deeper experience of meditation.


Meditation is a practice where an individual operates or trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content without becoming identified with that content or as an end in itself.

The term meditation refers to a broad variety of practices that includes techniques designed to promote relaxation, build internal energy or life force (qi, ki, prana, etc.) and develop compassionlove, patience, generosity, and forgiveness. A particularly ambitious form of meditation aims at effortlessly sustained single-pointed concentration meant to enable its practitioner to enjoy an indestructible sense of well-being while engaging in any life activity

The word meditation carries different meanings in different contexts. Meditation has been practiced since antiquity as a component of numerous religious traditions and beliefs] Meditation often involves an internal effort to self-regulate the mind in some way. Meditation is often used to clear the mind and ease many health concerns, such as high blood pressure depression, and anxiety. It may be done sitting, or in an active way—for instance, Buddhist monks involve awareness in their day-to-day activities as a form of mind-training. Prayer beads or other ritual objects are commonly used during meditation in order to keep track of or remind the practitioner about some aspect of that training.

Meditation may involve generating an emotional state for the purpose of analyzing that state—such as anger, hatred, etc.—or cultivating a particular mental response to various phenomena, such as compassionThe term “meditation” can refer to the state itself, as well as to practices or techniques employed to cultivate the state.[ Meditation may also involve repeating a mantra and closing the eyes] The mantra is chosen based on its suitability to the individual meditator. Meditation has a calming effect and directs awareness inward until pure awareness is achieved, described as “being awake inside without being aware of anything except awareness itself In brief, there are dozens of specific styles of meditation practice, and many different types of activity commonly referred to as meditative practices

Why learn to meditate

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition. This is a profound spiritual practice you can enjoy throughout the day, not just while seated in meditation.

On this website you can learn the basics of Buddhist meditation. A few books are mentioned that will help you to deepen your understanding if you wish to explore further. Anyone can benefit from the meditations given here, Buddhist or not. We hope that you find this website useful and that you learn to enjoy the inner peace that comes from meditation.

* How to Meditate

* Why learn to meditate

* Meditation posture

* Breathing meditations

* The stages of the Buddhist path

* Loving kindness meditation

* Transforming meditations

* Books on Buddhism & meditation

* Meditation Videos

* Find Meditation Classes Near You 


Meditation Techniques For Beginners: 5 Easy Tips

Interested in beginning meditation but don’t know where to start? Here are a few easy techniques to get you started.


The basic tenets of meditation — relaxation and breathing — can be difficult to master in our hectic lives, but if you’re able to find just a few minutes a day, that’s all you need to get started.

Benefits of meditation include stress reduction, sharpened concentration, and improved circulation to start. Once you begin to practice, you’ll soon experience a quieter mind, a more open heart, and a sense of inner freedom. Sound good?

Here are 5 easy tips for beginners. Remember all you need is 5 to 10 minutes a day to get started with meditation:

1. Be comfortable in a quiet place.

Find a quiet place where you won’t be disturbed. To get started, it doesn’t matter whether you sit or lay down as long as you are comfortable. You can sit cross-legged, on the floor, or on a chair. If you can sit erect, then great. If not, it’s just important to have your body in a somewhat stable position. Then have the palms of your hands face the sky.

2. Become “present.”

Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?

3. Focus on your breath.

As you take long and deep breaths, feel your breath move from your lungs and out through your nostrils or your throat. (Breathing through your nostrils is better though either will work). Your mind will wonder (which is okay), just try your best to be as focused as possible.

4. Feel your body.

Once you’re focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath. Breath 5 to 10 times with full concentration on each breath. Take it a step further and hum “Om” as you breathe out.

5. Practice, practice, practice!

Like anything, practice makes perfect. Make sure to carve out a time each and every day to practice. You’ll hopefully find all your practice totally worth it as meditation can be life-changing!In addition to these tips, we here at MBG highly recommend picking up a copy of Meditation for Beginners, by Jack Kornfield. We here at MBG think it’s the best meditation book for beginners.

Simple meditation techniques to help a beginner:-

Tips so simple, yet very effective to have a deeper meditation experience:

  • Choose a convenient time
  • Choose a Quiet Place
  • Sit in a Comfortable Posture
  • Keep a Relatively Empty Stomach
  • Start With a Few Warm-ups
  • Take a Few Deep Breaths
  • Keep a Gentle Smile on Your Face
  • Open Your Eyes Slowly and Gently

Did you know by spending just a little time preparing for your meditation, you can

actually have a deeper experience in meditation? The question about ‘how to meditate’ and

especially, ‘how to meditate at home’ become easier when you prepare yourself.

Here are some meditation tips for beginners, to help you prepare for your meditation at


1. Choose a convenient time

  • Meditation is essentially relaxation time, so it should be done entirely at your

convenience. Choose a time when you know you are not likely to be disturbed and are free

to relax and enjoy.

  • The hours of sunrise and sunset, while nature transitions between day and night, are also

ideal for the practice. You will also find these times quiet at home, which will help in

your meditation.

2. Choose an quite place

  • Just like a convenient hour, choose a place where you not likely to be disturbed.
  • Quiet and peaceful surroundings can make the meditation experience f

    or a beginner more enjoyable and relaxing.

3. Sit in a Comfortable Posture

  • Your posture makes a difference too. Make sure you are relaxed, comfortable and steady. Sit straight with your spine erect; keep your shoulders and neck relaxed, and eyes closed throughout the process.
  • That you have to sit in padmasana (the lotus position) to meditate is a very common myth of meditation.

4.Keep a Relatively Empty Stomach

  • A good time to meditate at home – or in office – is before having a meal.
  • After food, you might doze off while meditating. However, do not force yourself to meditate when you are very hungry.
  • You will find it difficult because of hunger cramps or you may even keep thinking about

5.Start With a Few Warm-ups

  • A few warm-up or sukshma yoga exercises before sitting to meditate helps improve circulation, removes inertia and restlessness and makes the body feel lighter.
  • This is a very important step in your list of ‘how to meditate’ since you will be able to sit steadily for a longer time.

6.Take a Few Deep Breaths

  • This is again preparation for easy meditation. Deep breathing in and out as well as doing some nadi shodhan pranayama before meditating is always a good idea.
  • This helps to steady the rhythm of the breath and leads the mind in to a peaceful meditative state.

7.Keep a Gentle Smile on Your Face

  • You will see the difference!
  • A gentle smile throughout keeps you relaxed, peaceful and enhances your meditation experience.

8.Open Your Eyes Slowly and Gently

  • As you come close to the end of the meditation, don’t be in a hurry to open your eyes and start moving about. Open your eyes slowly and gradually and take time to become aware of yourself and your surroundings.