HATHA YOGA

Finally I have make it to my 1st yoga class. Interesting to know about YOGA can do mircale in one life. Hopefully it does makes a difference in mine too. I have an indian teacher, seems like more yoga teachers are indian maybe due to the yoga orgins. Anyway, I attended my class at the community centre. The course sppose to be for one and half hours, but then my teacher spent half an hour talking about the YOGA benefits and breathing. I nearly doze off then. Nevermind about that, this are what i learn last friday.

Sun Salutation
STEP ONE:

Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

STEP TWO:

Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.


STEP THREE:

Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.


STEP FOUR:

Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.



STEP FIVE:

While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

STEP SIX:

Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

STEP SEVEN:

Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).

STEP EIGHT:

While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

STEP NINE:

Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.


STEP TEN:

Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP ELEVEN:

Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.


STEP TWELVE:

Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.


The complete pose should work out to be like the following: