Deep Breathing - To understand the mechanics of deep breathing, the most common breath used in yoga, take a look at a sleeping baby. Watch her abdomen rise effortlessly on the inhale and fall on the exhale. This is our natural, inborn way of breathing. Realize that you have known this way of breathing and it is preserved in your cell memory. If you have forgotten how, here is your chance to retrain yourself.

1. Lie on your back with your knees bent. Place one hand on your abdomen and the other on your upper chest. Exhale all of your breath out. Make a conscious effort to push the remaining breath out with your abdominal muscles, creating a vacuum for a deep breath to enter.

2. As you begin to inhale, your abdominal muscles will relax and expand outward to allow the diaphragm to drop. Pause the breath for 1-2 seconds at the end of your inhalation. As you exhale, your abdominal muscles will naturally move inward to press the diaphragm up against the lungs. Notice the breath leaving the upper chest first. Continue exhaling smoothly and completely, and feel the abdominal muscles press slightly toward the spine. Pause the breath, then begin another deep inhalation.

Spinal Warm-Ups prepare the body, and specifically the spine, for your yoga practice. With the Lower Spine Flex exercise, you are loosening the vertebrae of the lower spine. The spinal fluid and pranic life energy in the lower spine are also activated and begin to circulate upward throughout the spine.

1. Start in Easy pose: sit on the floor with your legs crossed and tucked in . Straighten the spine by pressing the chest slightly forward and lifting the rib cage. Relax the shoulders and slightly tuck the chin in.

2. Now take hold of your outside ankles with both hands. Inhale and flex your spine forward. The Chest lifts and the shoulders drop back. Keep your head upright as you move your spine.

3. Exhale and round the back, slump the chest, and let the shoulders fall forward. Continue in a rhythmic forward and backward manner. Feel your pelvis rock forward and back as you flex, and each vertebra of your spine curl and uncurl. Pick up the pace for 1-2 minutes, then inhale deeply, hold, exhale, and relax your breath and the pose.

Miracle Bend - This pose activates the navel center, which helps to give a woman the ability to find her inner security, balance her emotions, and release depression. It helps to process strong emotions and if practiced with deep breathing, it can bring about a sense of calm.

1. Stand with your heels together and your toes angled outward for balance. Bring your arms straight out in front of you, with the hands close together and fingers straightened. The thumbs may be crossed over each other.

2. Begin to inhale deeply as you raise your extended arms upward and backward in a smooth, flowing motion. Your head and upper body follow your arms, so that your arms, head, and upper body form an unbroken curve, lifted upward and backward as far as possible. Use your breath and awareness to release tension in the upper back and neck. Breathe deeply and slowly as you hold the position for 1-2 minutes.

3. Exhale deeply and begin to slowly straighten your body and smoothly bend it forward to your maximum capacity. Take 30-45 seconds to come fully forward. Keep your arms and head moving together in an unbroken line. Then inhale, retain the breath within the rib cage, and for as long as possible begin to pump your navel, pressing it in toward your spine and releasing. Continue until you have to exhale, then do the same on the held exhalation. Inhale and continue this pumping pattern on the held inhalation and exhalation for 2 minutes.

4. Come out of the pose by rolling upward at an unhurried pace while inhaling slowly and deeply. Uncurl one vertebra at a time in a slow, fluid motion.

Healthy Breasts - In the Book "Yoga for Women," there is a series of exercises designed to stimulate the circulation of blood and vital energy through the lymphatic system. The endocrine system, which includes hormones and glands, is balanced through yoga. This is important with regard to the breasts since estrogen must be in balance with its partner hormone, progesterone, in order to function properly. Breast cancer has been linked in part to the action of a carcinogen in the presence of too much estrogen.

The following exercise, Diagonal Stretch, activates the lymphatic system through vigorous movement and powerful breathing. The pad at the base of the little finger is a reflex point that empowers the communication center of the brain. Diagonal Stretch can be done either sitting on the floor or on a chair with the spine straight and the feet flat on the floor.

1.Sit in Easy pose. Place your thumbs on the pads of the hands at the base of your little fingers. Keep the rest of the fingers straight. Extend your arms out to the sides, parallel to the ground, with the palms facing downward.

2. Alternately raise one arm up 60o from the horizontal while bringing the other arm down 60o. Inhale as the left arm goes up, and exhale as the right arm goes up. Breathe powerfully and move quickly. Continue for 1-3 minutes.

Healing Meditation - The healing mantra Ra Ma Da Sa, Sa Say So Hung (the "a" in the first part of the mantra sounds like mama) translates as "Sun, Moon, Earth, Infinite - I am Thou."

To practice, sit in Easy pose with a straight spine. Bend the elbows and draw them into the sides of the rib cage. The palms of the hands face upward and are as flat as possible creating a pressure at the wrists, and tipped at a 45o angle outward to the sides Close your eyes and focus between the eyebrows. Repeat the mantra once on each breath. Feel the navel pull in slightly on the first Sa and on Hung. This is a strongly-voiced, powerful chant that uses all the breath for each repetition.

Continue the meditation for between five and 30 minutes. Then inhale, hold the breath, and focus your healing energy toward the person(s) that you are concentrating on for healing. Then relax quietly for a minute.

IN THE NAME OF GOD Dear Mrs. Shakta Kaur Khalsa The respected author of "yoga for women" With the best regards and congratulating to you for editing the very valuable book under the title of "yoga for women", i have this honor to buy your valuable book on an international book fares at Shiraz-Iran. Since it is five years that i have been doing Hatha yoga and Meditation and i have gained very impressive influences from this ancient art either from physical dimension or mental and spiritual dimension and respecting to the beautiful and valuable hints by the women, i have decided to translate this book into Persian language in order that the Iranian women can also use it. Fortunately the above-mentioned book has been completely translated and is ready for printing. I would be grateful if you be kind enough to grant me your permission regarding translation of above-mentioned book. It is my honor to have your handwriting showing your permission and signature on my translation. I hope i can act as a communicative link between you and Iranian women through getting printing authority from you. Hope to see you at Iran

From USA Today — December 10, 2002 "Yoga for Women: Health and Radiant Beauty for Every Stage of Life" By Shakta Kaur Khalsa (Dorling Kindersley, $25) Ladies, this one's for you. The first paragraph includes the words "Yoga and women go together like tea and toast. It's a cozy, homey fit." The hardcover book features the usual clear DK design: lots of photos, tip boxes and a consistent color design (in this case, a delightful mix of lavender, pink and blue). There are sensible tips on diet, breathing and the menstrual cycle. With her warm, confiding tone, the author describes using yoga to guide one through pregnancy, PMS and the hormonal riptides of menopause. (Khalsa considers her daily yoga practice and meditation — primarily Kundalini but also Hatha — her life's blessing." Her enthusiasm leads you to believe her.) She also touches on the seven charkas ("unseen energy sources," as she describes them) and the importance of ending one's yoga practice with at least five minutes of meditation. But the absolute best sections of the book are not from Khalsa. She includes short, effective narrations from a variety of women from around the world who talk about stress, illness, the reality of being a mother, depression, anxiety, eating disorders, PMS, and how yoga has helped them transform their lives. Their testimony cements the book's effectiveness. Clearly "Yoga for Women" is not part of the athletic journey to power that some hip teachers now promise. But for a beginning female student of any age, this is possibly the most accessible guide on the market. One might say that Shakti, the eternal feminine force of yoga, rules.

Click the pictures or titles to order!

Yoga for Women, by Shakta Kaur Khalsa October World Premier - Finally a yoga book that speaks to women! Each chapter is a beautiful and effective dance of yoga and meditation, set to the tune of women's themes like staying relaxed and relief from PMS & menopause. List price: $25.00, 2002 Dorling Kindersley Publishers, (DK, Inc.)

Women's Yoga Music, compiled by Shakta Kaur Khalsa An exquisite collection of peace-giving music by several outstanding artists to complement your yoga and meditation practice and to soothe and awaken your soul. Perfect as a companion to Shakta's book, Yoga for Women. (79 minutes total) List price: $17.99, 2002 Shakta Kaur Khalsa Music

Other books by Shakta Kaur Khalsa! (They're clickable)