Here you can find some of the yoga poses which gives more benefits.
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Exercise 1: The lying eagle
Go into a lying eagle (Garudasana) – if it does not work with the winding, you can simply cross arms and legs!
Bring your elbows and knees together in the middle by tensing your abdominal muscles tight. Inhale during contraction and relax deeply.
10 reps, then change arms and legs and on the other side again!
Exercise 2: The one-legged dog
Get into a down-looking dog and stretch one leg towards the sky
Shift your weight forward and bring your knee to your nose. Keep your pelvis parallel to the ground.
5 repetitions per page
Exercise 3: Yogi crunches with straight legs
Tighten your legs, squeeze the heels lightly and into the ground and keep your pelvis firmly pressed into the ground.
Lift your shoulders off the ground and pulsate with your fingertips toward your toes. Always exhale with the contraction!
Throb 20 times, then relax and give some weight to your abs with a little massage
Exercise 4: Knee Hover
Start on all fours. Roll your shoulder blades back and press firmly into your palms. With a firm middle of the body, lift the knees about 2 cm from the ground. Keep your spine long and straight!
Hold for 10 seconds, then relax and shake it off – and do it three times!
Start in the lying butterfly (Baddha Konasana) with your arms stretched behind you. Your legs should stay relaxed during this exercise.
Take a deep breath and exhale, let yourself be lifted from your arms forward towards the tips of your toes. Hold briefly, exhale while relaxing.
10 repetitions
Exercise 6: The coordinated, one-legged dog
Start in a dog looking down. Lift one leg, then shift your weight forward and pull your knee …
to your right armpit
to your left armpit
to the left wrist (without stopping!)
to the right wrist
Back to the down-looking dog, breathe deeply, and repeat on the other side
The whole 5 times per page!
Exercise 7: The one-armed dog
Start again in the dog looking down. Lift one arm off the ground and reach forward by shifting your weight forward, then with your hand behind you, moving your weight backwards.
10 repetitions per page
Exercise 8: Yogi folding knife
Start in a lying position. Firmly tighten the abdominal muscles and extend your spine, leaving no gaps between your back and the floor.
Exhale and bring knees to chest and elbows to knees. When extending, breathe in and stretch out arms and legs without touching the ground!
10 repetitions
Exercise 9: Cat Vinyasa
Start in the down-looking dog. Form a round spine and shift your weight forward, then come back into the dog looking down by extending your spine with the tailbone (bend your knees!).
Find a flowing transition between the poses
Repeat as often as it feels good and like to incorporate a change of direction! This exercise is perfect for warming up – and one of Irene’s absolute favorite exercises !