Not all yoga practices are suitable for everyone. As with any exercise program, not to harm yourself and to reduce the risk of injury, consult your physician before beginning your yoga practice. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. ZoyaYoga disclaims any liability from and in connection with descriptions of asanas, pranayamas, any sequences and other content on this website.

Classical Version of the Sun Salutations (Surya Namaskara)

Simple Vinyasa Series			Easy Yoga for Everyone Series
Healthy Spine			Neck Movements	These gentle stretches help release muscles tension in the neck, which then takes more newly oxygenated blood to the brain, eyes, and ears.
Core Strength			Pelvic Tilts and Rolls	Massage the inner organs with this “grinding” movements and improve the functioning of the digestive and reproductive systems.
Open Hips			Cat Stretch (Marjariasana - Bitilasana)	These easy-to-do movements are very beneficial for the spine and inner organs.
Open Heart			Abdominal Breathing	Breathing with the belly massages the digestive organs and heart, and brings peacefulness into the mind.
Centered Mind			Warrior II Pose (Virabhadrasana II)	Named after the mythic warrior-sage Virabhadra, this pose strengthens the entire body and energizes the mind.
			Standing Forward Bend (Uttanasana)	This pose brings about stress relieve as well as an intense extension in the spine and legs.
			Bridge Pose (Setubandhasana)	Building this “bridge” strengthens the back, buttocks, and legs and nourishes the pituitary, thyroid and adrenal glands.
			Upward Stretched Legs (Urdhva Prasarita Padasana)	It is a safe way to build up the strength of the core muscles of the body as well as willpower.
			Abdominal Twist (Jathara Parivartanasana)	Let the body gradually soften and yield into this detoxifying posture.
			Cobra Pose (Bhujangasana)	This fundamental yoga pose stimulates the digestive and reproductive systems, strengthens the lungs and opens the heart.
			Energy Freeing Pose (Apanasana)	Do not underestimate this easy-to-do asana: if held long enough it helps with constipation, lower backache and menstrual cramps.