 article, you will see some common and well known postures and exercises, including breathing exercises. Some are pretty easy and safe to do on your own. Some others are not so easy. Ideally, you should start on a yoga program under the supervision of a good trainer. This is all the more so for people with health problems like high blood pressure, diabetes, heart diseases etc.
There are many people all over the world who profess to teach yoga. All of them may not be working in your best interests. Here are a few common sense tips to use.
Some of the people who teach yoga are gurus and spiritual practitioners. We saw that there are in fact countless yogas. Hatha yoga and pranayama are in fact just one part. Some gurus and guides may combine yoga exercises with their own unique formulae. Some might advocate bhakti (devotion) and practice of yoga together. Some others might advise you to read and follow spiritual philosophy (jnana). Then there are some who use tantra techniques along with yoga (more on tantra later).
Guru or layman trainer, some of them are genuine and some are fakes out to make a quick buck and then some. Some trainers know their job well and others with a little learning are outright dangerous to you.
Let us leave out the fakes and have a word about the sincere ones. Know that, even among them, all of them are not dependable. The guru might be talking about a technique that worked for him or her. That doesn’t mean that it has to suit you. You are unique. If what the guru prescribes doesn’t feel right for you, please stay away from it. Do only what appeals to your common sense and values.
This is the real test. A good guru or yoga trainer will talk to your common sense. He or she will not force you to do something you are not comfortable doing, or something that doesn’t feel right to you. Always use your common sense and be gentle with your body. Never do anything that feels wrong to your morals.
There are many ancient Indian texts that discuss kinds of yoga and the thought system behind it. Bhagavad Gita is the most important among them. Gita is a conversation between Krishna, and his friend and disciple Arjun. Arjun was a noble and great warrior. Krishna was much more than that- guru, leader and embodiment of love, joy and beauty. Arjun is faced with some difficult choices, as he has to battle with his loved ones who are on the side of wrong. Krishna explains to him that death and birth are not real but the soul is immortal. He also tells him why it is important for a noble and strong person to do the right thing.
Thus I have explained to you these rare and valuable principles. Think about them, and do as you wish.
The rishis considered Krishna to be the complete manifestation of the Universal Consciousness (Brahma). Krishna is also called Yogeshwar, meaning the supreme master of yoga. Yet he doesn’t force Arjun to do as he advised. Being Arjun’s best friend, he has great influence over Arjun. Yet he doesn’t tell him “I’ll be annoyed if you don’t do this”.
Krishna doesn’t get angry when Arjun asks questions. In fact he encourages Arjun to ask, and takes delight in answering. He uses rational arguments. He gives profound wisdom in clear words.
When you are in doubt about a guru or trainer, remember what Krishna did.
You need very little preparation to start on a yoga program. You will feel comfortable in a pair of loose fitting sweat pants or leggings, and a t-shirt. In India, many people prefer to wear cotton pyjama- kurta. This is also fine. You don’t need shoes, as yoga is done barefoot. Investing in an exercise mat is a good idea. If you are going to a yoga school, they might lend their mats.
As with any other exercise program, you would do well to consult your doctor before you start yoga. This is more important if you have any health problems like high blood pressure. Yoga is a safe and gentle technique, but some of the exercises and postures can get tricky.
Mornings are the best time to practise yoga. One reason is that your stomach is empty in the morning. As yoga needs twisting, turning and bending, doing them with a full stomach will not feel comfortable. If you have to choose another time, try not to eat anything two to three hours before the exercises. If at all you have to eat, that is if your digestion is very fast and you might feel very tired if you exercise on empty stomach, have light snacks like fruit or nuts an hour before you start.
 The legs should be held together.  Try to touch your knees with your forehead and toes with your hands. (Do not force your body. Let it bend comfortably, as much as it can. With regular practice, your stretch will improve). Go slowly back to the upright position.
This exercise improves memory and works on the abdominal organs. Avoid this exercise if you have slipped disc, hernia or lumbar spondylosis.
Vajrasana: Start with kneeling on the ground. Keep the heels slightly apart. Turn the soles of your feet upward, go down and sit on the soles. Keep the body erect and hands on the knees.
This exercise is good for digestion.
Shalabhasana: (butterfly posture) Lie face down. Raise the face and keep your chin on the ground. Raise your legs as much as you can, keeping them straight. Support your thighs with your hands.
This exercise helps to strengthen lungs, abdominal organs, prostrate glands and kidneys. Avoid this exercise if you have hernia, heart problems or ulcer.
Bhujangasana: (serpent posture) Lie face downwards. Keep your hands on your side, close to the shoulders. Raise your trunk as much as you can. Do not use the hands to prop the body, you should use your abdominal muscles for raising the trunk. Stay in the position as much as you can. Return slowly to rest.
Bhujangasana is excellent for toning the abdominal muscles.
Padahastasana: Stand straight. Bend slowly forward without bending the knees. Try to touch your feet using your hands, and the knees using your nose. Hold the position and return slowly to rest.
This is a good exercise for stretching the spine.
Shavasana: This is a deep relaxation posture. Always end your yoga session with shavasana. Lie down face upwards. Stretch out your feet, keeping them a foot or so apart from each other. Keep your arms a little apart from the body. Take slow, deep breaths and relax.
 While breathing in, lift your right leg, keeping the knee straight. Hold the leg in a vertical position as long as you can comfortably, breathing normally. Breathe out and bring the leg back. Now repeat with the other leg.
This exercise is good for lower back, knees and abdominals.
 Breathing in, lift both legs up and bring them to a vertical position. Hold position as long as you can, breathing normally. Exhale and return. Knees should be straight.
This is good for lower abdomen, legs, back and shoulders. Avoid if you have knee pain, ulcers, back pain and soon after abdominal surgery.
 Breathe in, raise the right leg and press the thigh against abdomen. (Your leg will be in a folded position this way).  Hold position, breathing normally. Now return the leg to the stretched position, breathing out. Repeat with left leg.
Ardha Pavana Muktasana is good for upper abdominal muscles and the back.
Pavana Muktasana: Lie down as in 9. Breathing in, raise both legs. Keeping the legs in folded position, press thighs against abdomen. Raise your head and touch chin between the knees. Hold position, breathing normally. Now breathe out and return legs to the normal position.
Avoid if you have neck and shoulder problems. This is a good exercise to help diabetes, high blood pressure, and constipation. Also tones up the upper abdominal muscles.
 Breathe in and stretch hands upwards and legs downwards. Breathe normally, holding position. Now breathe out and relax.
This exercise stretches and releases tension in the spine.
Makarasana: This is another relaxation posture. Lie down face down. Now lift the head and upper portion of your body. Cross arms and keep palms on shoulders. Rest head between hands. Keep legs slightly apart. Breathe normally.
Ardha Dhanurasana: Lie face down. Lift upper torso. Hold right ankle with left hand. Breathing in, raise the leg and stretch body. Hold position, breathing normally. Breathing out, come back to normal position. Repeat with the other leg and hand.
This posture strengthens the spine and tones the thighs and abdominal muscles.
Dhanurasana: Look at 13. Here, you hold both ankles with the hands. Breathe in and pull up the body. Breathe out and return.
Avoid dhanurasana if you have heart problems, hernia, slip disc or ulcers. This posture is good for problems like diabetes, asthma and constipation.
Naukasana: Lie down face down. Breathing in, lift hands, legs, chest and head. Keep hands and legs straight. In this position, your body resembles the shape of a boat, hence the name nauka (boat) asana