How do I know if I am doing the poses correctly?

Each yoga pose (asana) has various levels of depth that you can delve into as your practice deepens. The best way to ensure you have proper alignment is to FEEL the pose, to feel where there are areas of resistance, tension, holding or pain, and to then explore ways of moving around those areas to find freedom and ease. Can you lengthen the body in a different direction? Can you relax and rest in your body in the poses, as well as maintain a dynamic and active core? These are the kinds of questions you can ask yourself as you move through the practice, sensing how your body responds to each asana, to each breath. The next best way is to go to a class with an experienced and loving teacher who you trust to provide hands on adjustments or verbal ques to help bring the more minute detailed aspects of alignment into your body. If you are more of a visual learner than perhaps a book or DVD would be useful. I really enjoy Rodney Yee's book called Yoga, the Poetry of the body, it is available at most major bookstores as well as online. For an inspiring and heart opening experience check out Angela Farmers video, the Feminine Unfolding, although not a practice it is wonderful and inspiring.How often and for how long should I practice?With the understanding that 'life happens' and coming to the mat can sometimes feel next to impossible with your daily schedules and demands, I recommend practicing daily. What you will notice after you have developed a solid affinity with the practice, is that your body will actually crave the mat, a longing to expand your body and mind. Finding time can be a challenge, but the more you come to your mat, the more that practice seeps into your daily life, enriching your life with awareness, and kindness. If a daily practice seems like too much, try starting with 2-3 days per week, even 20 minutes can feel and do wonders. Work your way to 45 minutes or an hour. The most important aspect of yoga, is not just the minutes you clock on your mat, but the way in which that time infuses your daily life with freedom, spaciousness, and love. Does Yoga conflict with my religion?Yoga is a spiritual philosophy, not a religion. It is non-dogmatic and all encompassing. Yoga is a celebration of all that we are, and a recognition that we are a part of God/spirit/Beloved. Namaste, which is the word that most yoga classes end with, translates as "The divine in me salutes the divine in you/all". This is a way to encourage our heart to recognize its own beauty and grace reflected in the rest of the world, in all of humanity. In this way yoga guides us toward unity and oneness with everyone around us, no matter age, creed, denomination, size, etc. The practice of yoga does not ask you to abandon your truth, or your path, and that includes your religious choices. How far should I go into a pose before I stop?Try coming about half way into each pose before your max out. Then, breath by breath fall into the pose. Let your exhalation carry you inward, downward, outward. Be cautious of pain, let it be your guide. There is a healthy edge to find, between a good deep stretch, and a ripping, tearing, unbearable sort of sensation. The practice is meant to support you, not stress you out, so check in with the internal sensations of your body in each pose to see if you feel ready to deepen, or if you've come far enough. Check in with how you are feeling the next day and see if the practice helped to make you feel more fluid and present, or if you feel stiff and achy. If you do feel stiff then you moved to deeply, so next time take it easy and work day by day gradually deepening your practice as your body allows.Here Are Some Yoga Poses1. Padahastasana2. Sarvangasana3. Simhasana4. Viparita Karani5. Bhadrasana6. Pavanamuktasana7. Padmasana8. Vajrasana

9. Tadasana10. Gomukhasana