Yoga (union) is an ancient system of movement designed to generate vibrant health and well being. Consistent yoga practice brings the body, mind, and spirit into balance so that communication can occur between all three parts. In general exercise, little thought is given to cultivating awareness; why you're moving in a particular way is never examined.

Yoga postures (asanas) contain specific qualities.

There is a reason, other than exercising the body, why you're doing a specific pose. The East Indian language of Sanskirt is the language of yoga. The Sanskirt names of the postures hold the essence of the pose. For example, if you would like to cultivate the quality of calmness, forward bends would be the postures to practice. Seated forward bend in Sanskirt is called pascima = back; uttana = extension, pascimottanasana. When the back is extended and relaxed over the legs a relaxation occurs and the thinking mind becomes serene. If increased energy or enthusiasm is desired, backbends would be in order. Backbends energize the nervous system in a way that is balanced.

Integration of body, mind, and spirit is the central benefit of yoga. This integration supports the cultivation of balanced self-expression. This was my primary reason for studying yoga 25 years ago. After each class, I was in touch with more of my feelings and I became aware of my thoughts. I somehow had more access to myself. Yoga gives our essence back to us. The level of awareness developed through yoga is a benefit that the practitioner does not have to think about. It is naturally cultivated through a regular practice. Below I have described four postures whose qualities have been significant in my life. They are among my most favorite postures. Practicing these poses on a consistent basis will alter your mind and bring in the qualities of serenity, balance, and mindfulness. Always move in and out of the postures in a slow and aware manner. Maintain a connected breathing pattern and always come out of the posture if you experience any pain or discomfort.

bridge pose; setu bandha {setu=bridge; bandha = formation}

Lay on your back with your knees bent. Feet hip distance a part. Inhale and slowly raise your hips up and lift your spine. Move your shoulders down away from you ears toward your feet. Keep reaching your knees away from your pelvis. Interlace your fingers as you extend your arms. Make sure you're on the back of your head, allowing the curve in the cervial spine. Gaze at your chest and maintain a slow and steady breath. Stay for about one to two minutes (this time can be extended as you practice this pose). When you're ready to release this posture articulate each vertebrae as you come down. This pose increases energy, tones the buttocks and stretches the front body.

seated forward bend, pascimottanasana {pascima = back; uttana = extension}

Sit with both legs out in front of you, spine perpendicular to the floor. Slowly walk your hands down toward your feet and fold into yourself. Soften the back of your knees if your hamstrings are tight. You can also roll up a blanket and place it under you knees. Forward bends are soothing to the body and mind. If you are having a stressful day a few forward bends will balance your body, mind and spirit. In order to stay in this posture a little longer, fold a blanket and tuck it between your legs and torso and rest.

downward facing dog, adho mukha svanasana {adho = downward; mukha = face; svana = dog}

Come onto your hands and knees. Take a few breaths, tuck your toes and lift your hips into the air. Keep pressing your palms into the floor and move your spine away from the shoulders. Downward dog is an inverted pose and a forward bend. It rests the heart and calms the mind. Downward dog strengthens the entire body and is said to improve digestion and help with relief of mild depression. Hold as long as you like without over-stimulation.

tree balance, vrksasana {vrks = tree)

Tree balance is one of the fundamental balances in yoga. It provides a sense of balance and stability to our lives. Stand with feet hip distance apart and focus you gaze out in front of you. Slowly transfer your weight onto one leg and place the other foot either above or below the knee. What is key to balances is the realization that you are always moving and catching your balance, especially in life. Practice tree pose with a sense that your body is "going with the flow." If you loose your balance simply go back and start from the beginning.