Washington, Sept. 23 (ANI): A yoga instructor has revealed the yoga poses that you can do without even getting out of your bed.

Vyda Bielkus, co-founder of Boston's Health Yoga Life, said that people underestimate the power of those few minutes before we get out of bed and rush into our day, asserting that in those moments, a person can set up some clear intentions and choices.

She said that reclining goddess pose, where you lie with the soles of your feet touching with your arms by your side or stretched above your head, is a good pose to do before you go to sleep, as it settles the mind and helps you unwind.

Legs-up-the-wall pose is an especially soothing meditative posture, which Bieklus calls a "time out for adults." She said that doing this inversion eases tension in the legs.

In forward bend, a person has to sit up on their bed and fold forward, reaching for their heels, toes or shins.

Bielkus said that wherever a person's hands land is fine, asserting that if a person feels tight in the backs of your legs, they should be sure to bend their knees.

In child's pose, a person has t kneel on the mattress and allow their big toes to touch. People should separate their knees as wide as their hips (or as far as is comfortable) and then lie down between your thighs. This pose is restorative. (ANI)

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Yoga poses that can be done without leaving the bed revealed

Sept. 23, 2013, 9:30 p.m.

MOUNT Isa will be graced with the presence of internationally-renowned yoga teacher Rabindra Sahu next month, when he arrives to teach a special yoga workshop.

Working with Mount Isa's leading yoga expert, Janine O'Sullivan, from Yoga with Janine, Mr Sahu will deliver the essential principles and practices of yoga, drawn from the ancient wisdom of yoga scriptures and proponents.

``For the aspiring and experienced students, this workshop intends to present three important aspects of yoga and meditation in a spiritually inspiring context, the aspects being meditation, breathing and postures,'' Mr Sahu said.

The workshop has been developed to teach students how to improve bodily health and sense of inner well-being, and encourages students to incorporate the skills into their daily lives.

Techniques including breathing and relaxation will be taught during the workshop, to assist in boosting stamina, flexibility and energy, as well as helping students to gain clarity of thought and peace of mind.

Mr Sahu has been practicing yoga for more than 10 years, and after leaving the corporate world behind now travels the world sharing his knowledge.

``I was teaching in a skewed manner until last year when I quit my corporate job and took yoga teaching full time,'' he said.

``The journey has been rewarding so far.''

Mr Sahu said the biggest lesson he has learnt throughout his journey of yoga teachings has been one of self-discovery.

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Yoga guru in town

Posted on 23 September 2013

Yoga Shanti (yogashanti.com) has announced it will host a 300-hour yoga teacher training program led by Colleen Saidman and Rodney Yee with world renowned and esteemed yoga teachers Richard Rosen, Richard Freeman, Heidi Fokine, Kari Harendorf, Manorama, and Susan Lippy Orem.

The program will take place over eight weekends between November 2013 and May 2014 at Yoga Shanti, located on Bridge Street in Sag Harbor. Weekends will include Friday afternoon/evenings and all day on Saturday and Sunday. The program will consist of 184 hours of classroom time plus the following requirements to make up a total of 300 plus hours of study: structured home practice course throughGaiam Yoga Studio; supervised observing and assisting in public classes taught by Program Faculty; attendance in a specified number of community yoga classes; and homework including keeping a daily practice journal and completing writing assignments and required readings.

The program curriculum includes focus on practice of asana, pranayama, and meditation; teaching methodologies, sequencing, and effective manual adjustments; anatomy and kinesiology; yoga history and philosophy; basic Sanskrit and chanting; student teaching and evaluation; and plenty of discussion and interaction.

The program is geared toward students with a minimum of two years dedicated yoga practice, although all are encouraged to apply. The program involves an actual 300 hours of study, and successful completion of the program will qualify the graduate to register with theYoga Allianceat the 200-hour RYT (Registered Yoga Teacher) level. For more information, or to apply, visit yogashanti.com or call 725-6424.

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Yoga Teacher Training Program