Yoga Exercises By Difficulty

Yoga can be easy; yoga can be hard. There are poses for everyone, at all levels. Even the most basic poses, called asanas, have various levels you can progress through in your practice. For some great yoga advice, pick up the book "Light on Yoga," in which author B.K.S. Iyengar demonstrates and explains how to do asanas from the simple tadasana, or mountain pose, to the almost impossible-seeming mayurasana, or peacock pose, in which you balance on your hands with your body parallel to the floor.

Seated Meditation

Yoga class generally begins with easy pose, or sukhasana, a comfortably seated pose with your legs crossed. A more challenging seated pose for the more flexible is half lotus, ardha padmasana, in which you place one foot on top of the opposite thigh so the sole of your foot faces upward. In padmasana, the full lotus pose --- only the über-flexible need apply --- each foot rests on the opposite thigh, and the soles of your feet point upward. Do not do this pose if you feel any pain or discomfort.

Tree Pose

Many beginner yoga classes teach tree pose, or vrksasana, in which you balance on one foot with your opposite foot pressed into your standing leg. Those new to yoga may place the foot on the midshin and, as the hips become more open, onto the upper thigh. You can press your hands together in front of your heart and eventually lift them overhead, stretching toward the sky as you become more confident in your balance. Notice how much harder tree pose becomes if you close your eyes.

Upward Bow Pose

In upward bow pose, or urdhva dhanurasana, you prop yourself up into a back bend supported by your hands and feet. Urdhva dhanurasana II is for intermediate pupils and requires dropping back into the pose from a standing position, according to Iyengar. One legged upward bow pose, or eka pada urdhva dhanurasana, helps you develop your balance, grace and poise as you raise one leg up into the air on your right and left sides.

Headstand

Because of its many benefits for your body and mind, Iyengar calls headstand, or sirsasana, the king of all asanas. The basic pose consists of your elbows on the floor and your hands behind your head. You can begin by practicing with the help of a friend or a wall and then work your way into the middle of the room as you develop more confidence. In more challenging headstands, you can place both hands flat on the floor, cross your arms in front of your forehead or, in the most difficult variation, stretch your arms out straight.