Though yoga’s ultimate aim is lofty, its essence is practical and scientific as it emphasizes direct experience and observable results.

The different paths of yoga emphasize different approaches and techniques, but ultimately lead to the same goal of unification and enlightenment. What is normally thought of as “yoga” in the West is really Hatha Yoga, one of the many paths of yoga.

Yoga 101: The Basics Yoga is a vast collection of spiritual techniques and practices aimed at integrating mind, body and spirit to achieve a state of enlightenment or oneness with the universe.

Special Sequences Looking for something different? These sequences are designed for specific applications, using combinations of yoga postures for their effects on the physical, mental, emotional and energetic bodies.

For more intermediate level sequences, check out the Sun Salutations and the Special Sequences sections.

Intermediate Sequences By adding challenging postures to the beginning sequences, these posture flows are the most complex, vigorous and long.

We have several Sun Salutation sequences available with varying levels of difficulty, from basic to intermediate.

Sun Salutations Often considered the core of hatha yoga practice, Sun Salutations are traditionally practiced at sunrise to warm and energize the body.

For more beginning level sequences, check out the Sun Salutations and the Special Sequences sections. Build on the basic pose sequences by adding more length and challenge to the flow.

Beginning Sequences Where to start if you have some previous experience with yoga.

These posture flows are simple, short and only contain basic postures.

Basic Sequences Where to start if you are new or a beginner.

Warm-up Sequences Use these sequences of simple stretches to warm up prior to any of the pose sequences.

While you are practicing pranayama, let go of any thoughts by focusing on the breathing involved with the pranayama.

Always sit with a straight spine and a relaxed body. For all pranayama (except Kapalabhati), the breath is slow and steady, breathed in and out of the nose and down into the belly. Prana is taken in through the air we breathe, and since the pranayama exercises increase the amount of air we take in, they also increase our intake of Prana. Thus, Pranyama is used to control, cultivate, and modify the Prana in the body. Prana translates into “life force energy” and Yama translates into “control or mastery of”. Pranayama Pranayama are breathing exercises developed by the ancient yogis for purification.The benefits of a regular meditation practice include reduction of stress, tension, anxiety and frustration, as well as improved memory, concentration, inner peace and whole body well-being. The techniques of meditation are simple and easy to learn, but the ability to keep the mind focused takes time, patience and practice. As thoughts dissipate, the mind becomes quiet, and we are able to be fully in the present moment.

Meditation Basics Meditation is a focusing of the mind on a single object, creating the cessation of all thought.

Yoga for Beginners Our Yoga for Beginners guide will give you the basic tips, guidelines and recommendations you will need to start a successful yoga practice.

Types of yoga sequences