Yoga is meant to be a nurturing form of exercise, not a rigid imitation of poses. Trying to force yourself into a yoga posture your body is not ready for, or not flexible enough for, could prove disastrous.  You can stretch and strengthen your body without having to touch your nose to your knees, or your feet to your head.

Following are suggested ways to help you in your yoga practice:

• Choose Style

Practice gentle forms of yoga, such as Kripalu, Viniyoga, or Integral Yoga. Bikram, Ashtanga and Power Yoga are generally too vigorous for beginners and inflexible people.

• Find Your Instructor

Find an instructor who is experienced, certified and cares about your physical imitations. He or she can modify the pace or perhaps offer alternative poses to meet your specific needs. In addition, never let an instructor try to force your body into any pose. Practice the "hands off" approach!

• Warm Up

Get in ten minutes of warming up with easy movements to increase circulation, lubricate joins and ready your body to stretch. You want the poses to progress from simple to more difficult.

• Poses to Avoid

The plow, full shoulder stand, headstand and full lotus. These poses can place tremendous strain on joints and disks.

• Protect Your Back

Keep your knees slightly bent and hinge from your hips when you bend forward from any standing position. For arching backwards, concentrate on opening the front of the body by lengthening from the navel to the sternum. Be careful not to over-arch your lower back, as this will compress the lumbar disks.

• Protect Your Knees

Never lock your knees when in a standing posture. If you feel any strain while doing sitting or kneeling postures, place a cushion or folded blanket under your bottom.

• Your Neck

Be sure you keep your neck in alignment with the rest of your spine at all times, especially when arching backwards. Be careful not to allow your neck to drop back or down.

Enjoy your yoga practice and you are sure to reap the rewards, you will know when you are ready to take it a step further or perhaps you will be happy right where you are at. Let your body be your guide. Get to know it and its injury-prone areas and back off from any movements that causes pain or cramping. And above all, never compare yourself to others!

Tone up your legs depend on your muscle strengthening. To make your body change, you have to stress it. Beginners should start out with only floor exercises and gradually advance their workouts. After doing floor exercises for a time, you will want to add weights to your training and begin to do stand-up exercises. or you can do some Isotonic Exercise.

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The standing, weight-bearing exercises are more difficult because you are using gravity and balancing. This forces you to stabilize your torso. In addition, it is important to note when doing weight-bearing exercises, leave at least one day between exercise sessions. This gives the muscle tissue a chance to recover.

Squats and lunges are the two best exercises for the legs. They work every part of the leg. You can do lunges by stepping either backward or forward — or both! Some feel stepping backward allows one to keep better form. Do whichever feels most comfortable to you.

Isotonic exercise is a very popular form of muscle strengthening. Isotonic exercise can be carried out either with:
 * Free weights — dumbbells
 * Barbells; or fixed equipment — e.g., the Nautilus
In both forms exercises are carried out against a fixed resistance.

As each muscle moves through its complete range, isotonic contraction creates tension with maximum effort at the beginning and end of each exercise.
Advantages of isotonic training:
  * Relatively inexpensive
  * Broad range of exercises
  * Ability to exercise all major muscle groups

Disadvantages:
  * Uneven force throughout each exercise.
  * Exercises may not fully strengthen each muscle group.

Other great exercises for legs are step-ups. For the step-up, you step up onto a platform while holding weights. Step-ups work the quadriceps, the front of the thigh and gluteus maximus (the butt). Flexibility exercises are also excellent for the legs. They give the leg muscle a nicer looking line. After you have finished a leg workout or between exercises, do a stretching exercise. In addition, yoga is fantastic for stretching and gently strengthening the muscles.

To keep results coming, one needs to vary their exercises every three to four weeks to stimulate the exerciser mentally and give them a boost physically. Such changes could include switching to a new exercise or using more weight and fewer repetitions.
   

For beginners, start with non-weight-bearing exercises on the floor such as leg raises on the floor. Do four to six different exercises, two sets of each exercise and 10 to 12 repetitions per set. You may then progress to weight-bearing exercises standing up. When you are more advanced, do five to ten exercises, three to five sets of each exercise and 12 to 20 repetitions. As you gain strength, you can add more weight.

The following exercises are ideal for both beginners and veterans. Simply adapt the workout to your needs. Perform each exercise the appropriate number of reps for desired effect without rests. After the lunge, sissy squat and lying adductor raise exercises are complete, rest 30 seconds. Repeat the supersets two more times with a 30-second rest between.

Lunge — Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride forward with your right leg and raise your left heel so your left foot is on its toes. Keeping your shoulders back and chin up, slowly lower your body by flexing your right knee and hip, continuing your descent until your left knee is almost in contact with the floor. Reverse direction by forcibly extending the right hip and knee until you return to the start position. After performing the desired number of reps, repeat the process on your left leg.

Sissy Squat — Begin by taking a shoulder-width stance. Grasp an incline bench with one hand and rise onto your toes. In one motion, slowly slant your torso back, bend your knees and lower your body downward. Thrust your knees forward as you descend and lean back until your torso is almost parallel with the floor. Then, reverse direction and rise upward until you reach the starting position.

Lying Adductor Raise — Begin by lying down on your right side. Bring your left leg over your right leg, keeping it bent at a 90-degree angle with your left foot planted firmly on the floor. Keeping your right leg straight, slowly raise it as high as possible. Contract your inner thigh and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left. For added intensity, strap on ankle weights.

The rules to gain muscle, you have to remember :

• To gain muscle, you need to eat more calories every day.
• Have your body fat tested to determine your lean body weight and have a personal trainer or nutritionist recommend how much protein you need to gain muscle mass.
• Nutritional supplements and meal replacement powders and bars can help increase your protein intake, but they are usually not as nutritious as real food and should not replace regular meals.
• Eat adequate amounts of fat (15-percent) and carbohydrates (55-percent).
• Protein should make up 30-percent of your diet.
• Weight train intensely three or four times a week, no longer than one hour per session.
• Limit your cardio workouts for maximum muscle gains.
• Sleep! Shoot for eight to ten hours a night.
• Drink loads of water.

I know that people who adhere to exercise have a great stamina, but you need to know in some cases can not be tempered, you should stop exercising right away.

• Have pain or pressure in the left-chest or mid-chest area — or left neck, shoulder, or arm
• Feel dizzy or sick
• Break out in a cold sweat
• Have muscle cramps
• Feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.(Ask your health care provider what to do if you have any of these symptoms.)
• Slow down if out of breath. You should be able to talk while exercising without gasping for breath.
• Drink lots of water before, during, and after exercise (even water workouts) to replace the water you lose by sweating.
• Do not do hard exercise for 2 hours after a big meal (but a 5- to 10-minute walk is OK). If you eat small meals, you can exercise more often.

For the safety of exercise, you should wear the right clothes :

   

• Wear lightweight, loose-fitting tops so you can move easily.
• Women should wear a good support bra.
• Wear supportive athletic shoes for weight-bearing activities.
• Wear clothes made of fabrics that absorb sweat and remove it from your skin.
• Never wear rubber or plastic suits. These could hold the sweat on your skin and make your body overheat.
• Wear a knit hat to keep you warm when you exercise outdoors in cold weather. Wear a baseball cap in hot weather to help keep you cool.
• Wear sunscreen when you exercise outdoors. Cover all areas of exposed skin whenever outdoors.
  

I believe that the purpose of fitness is  health, so safety is first.

This guide is divided into two parts, upper body exercise and lower body exercise. I think before you do exercises, you need comfortable clothes and shoes , a chair or a stool.

1. Upper Body Exercises
Exercises Waist, Shoulder, Back. The muscles of the core – the abdomen, chest and back stabilize the rest of the body. We could think of our core as a strong column that links the upper and lower body.

Time Required
Do each exercise 8 to 10 times, gradually increasing the repetitions as you progress.

Chest Exercise
Sit with arms crossed at chest level. Press strongly inwards several times. Repeat at eye and waist levels.

Waist Exercise
Do both the exercises to firm your waist.

• Waist exercise 1

Interlock fingers above head. Bend from side to side with small, successive movements.

• Waist exercise 2

Interlock fingers above head, twist to side and lower elbow towards the knee. Bend gradually, slowly return to the starting position and repeat for the other side.

Abs Exercise
Lie on your back, keep your feet flat on the floor, and bend your knees. Breathe out and curl up, bringing your arms in front. Just raise your shoulders off the floor while doing this. Hold in this position for two seconds and repeat. As you get fitter, build up to five seconds.

Back Exercise

Here is a set of five exercises to keep your back strong and supple. Maintain a good posture throughout these exercises. Lie flat on your stomach with your hands stretched out in front of you, palms facing the floor. This is the starting position for the first two back exercises.

• Back exercise 1

Lift your right arm and left leg a few centimeters off the floor, while looking up. Try and get the upper arm and thigh off the floor as you progress. Slowly return to the starting position and repeat with the other arm and leg.

• Back exercise 2

Tighten your buttocks and lift both your arms and legs off the floor simultaneously. Always finish back exercises by curling into a ball.

Shoulder Exercise and Upper Back Exercise
Lie flat on your stomach with your hands interlocked on the buttocks. Lift your head and shoulders off the floor as you pull your hands downwards. Slowly return to starting position and repeat.

Cool Down
To help release your back after these strong exercises, let your knees roll from side to side so that the twist comes from the waist. Lie on your side. Stretch out one arm and place the other arm on your waist. Lift both legs together and hold for three seconds. Repeat on the other side.

2. Lower Body Exercises

Why make lower body exercises workout ?

Because of genetics, women tend to gain weight from waist down, while men gain weight in the abdominal region. Fat is less active metabolically in the lower body than in our upper body. The best way to burn fat, no matter where it is, is to make the body burn it as fuel. Isolated exercises may tone, shape and build muscle in the target areas, but they do little about the fat. Thirty minutes of aerobic exercise three times a week would help burn the fat and provide health benefits. Working out for 10 minutes 3 times a day provides almost the same health benefits as one 30-minute exercise routine. But – the amount of fat burnt is not the same. This is because when you are engaged in aerobic exercise, the body burns glycogen (sugar) in the first 10 to 15 minutes for fuel. It is only after this that the body tends to burn fat. This is especially important if you are trying to lose fat in the bottom. Choosing an aerobic exercise that uses the gluteus (the primary muscle of the buttocks) tones and stretches these muscles. Such aerobic activity would include walking, jogging, cycling, swimming, or using the treadmill. You could also try running, climbing stairs and walking uphill. Doing exercises that involve the entire range of muscles in the lower body is more efficient than target-specific exercises. Combine aerobic exercise with exercises that concentrate on the lower part of the body like the squat and the lunge. Also consider a fun alternative, like dancing.

Squat and Lunge

Time Required :
For beginners, do two sets of the first 3 exercises, each 10 times. As your endurance improves, increase the sets from 2 to 3 and the repetitions from 10 to 15. Later, add free-weights or dumbbells to improve your workout.

Wide Squat Exercises:
Stand straight with your feet apart, a little beyond the shoulder width, toes pointed slightly outward and arms stretched forward. Lean the upper body forward a bit, lower the buttocks as if trying to sit on a chair. Do not go further than the knee level. Take care that the knees do not flex forward beyond the toe line.

Narrow Squat Exercises:
Stand straight with your feet shoulder-width apart, toes pointing straight ahead, and arms stretched forward. Do the same squat movement as in the wide squat.

Stationary Lunge Exercises:
Stand straight with one foot a large step in front of the other and hands on your hips. Bend your knees until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Straighten, reverse the position for opposite leg and repeat.

Advanced Level

• Squat Exercises

While performing the wide or narrow squat, lift one leg slightly outward on the upward movement. Repeat with the other leg. Use a stationary object to maintain your balance, but avoid putting your weight on it. If this is stressful, add heavier hand-held weights to advance your workout.

• Lunge Exercises

Stand with your feet shoulder width apart. Step forward with one leg, landing heel first. Simultaneously, slowly bend both knees and lower your body until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Return to the upright position by using a scissors kick to bring the front leg back to the starting spot. Reverse the position for opposite leg and repeat.

• Variation Exercises

Stand with your feet shoulder width apart. Take a large step moving one leg to the side. Land with the toe pointed slightly inward. Lean the upper body forward a bit, keeping the other leg straight. Hold for a moment. Return to the upright position by using a scissors kick to bring the front leg back to the starting spot. Reverse the position for opposite leg and repeat.

Benefits
Strengthen and tone the backside. Trims excess fat off the hips and thighs.

If you believe that there is no need for whole body exercise, you can choose according to their own physical condition, upper body or lower body exercise training.