LEARN HOW TO

FEEL BETTER
LOOK BETTER &
LOWER STRESS
WITH

15 SIMPLE
YOGA PO SE S
 Yoga poses are very useful when it
comes to helping with flexibility, circulation,
our posture, reducing fatigue, lowering
stress levels, etc. These additional benefits
were accidental. Thousands of years
ago, peoples bodies were becoming more
stiff and rigid due to starting to sleep
on beds and chairs. The Yogis saw that
people needed some way of opening and
extending the body. They noticed how
animals would habitually stretch and then
move on with such ease, this is what
inspired the first shapes of what is now
called the asana practice.
And so postures were born a few
hundred years ago. The Yogis dont put
much emphasis on the actual poses
as they are the most physical aspect of
the practice while breathing, mudras,
bandhas, mantras and meditation are
the higher, more subtle practices. But
postures are the foundation to getting
the body to become still and quiet in a
comfortable seated position.
Now using yoga postures in an Ayurvedic
way is to use the same poses as you
Please note: If you are new to yoga, do not try to do some of the more complex postures to
their fullest extent. This takes practice and you will need to work up to it.
SIMPLE YOGA POSES - YOGI CAMERON
normally do, but with an intention to
apply specific ones that have a particular
effect on lowering or building up a dosha.
Dosha translates into elements. The five
elements of ether, air, fire, water and
earth are all represented in our body
and mind. They are the reason for our
good health and our ailments. When the
elements are in balance, we have good
health. When they are extreme, we have
the beginning of disease.
I have outlined a few basic and simple
postures to help balance each dosha.
When doing these sequences it is
important to do them with ease while
holding each posture only for as long as
it feels comfortable. There should be no
discomfort or forcing yourself to struggle
through them. It is also a good idea to
check your dosha/guna balance so you
know which element needs balancing.
CLICK HERE TO TAKE THE DOSHA
GUNA QUIZ NOW
Approach everything you do with awareness
and joy. This way you will always prosper
and learn something useful to your life.
Much Love
-yc
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KAPHA POSES
Kapha being the earth element is key to balance as it is the
element which grounds us. But when kapha is in excess it
brings on heaviness so we have to do these postures with a
little more energy and deeper breaths to create some heat. We
can do them with a little more vigor and add in more repetitions
of sequences.

Doing the postures in this manner helps alleviate congestion,

build up of mucus, conditions like asthma and allergies, diabetes
and throat ailments. Also following a kapha reducing diet you
will find that these ailments can be quickly healed.

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 DOWNWARD FACING DOG
1. While squatting place the hands in front of you shoulder
length apart.
2. Press the arms into the oor.
3. Take your feet back about 4-5 feet behind you.
4. Press the heels toward the oor. They can be hip width apart.
5. Keep the hands and feet parallel to each other.
6. Stay here and breathe slowly.
7. When you want to come out, lower the knees.
8. Rest in a comfortable position for a few minutes.

SIMPLE YOGA POSES - YOGI CAMERON POSE

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1
 FISH

1. Lie on the back with the arms by the side of the body.
2. Without moving your arms press them into the floor and lift
the torso up.
3. Move your pelvis and abdomen forwards.
4. This will move your legs further down and arch the back.
5. Bring the top of the head to the ground.
6. Breathe deeply for 5-10 breaths.
7. To come out inhale and lift your head up.
8. Slide the arms down the body and lower the spine and head.
9. Breathe and rest.

P
5
OSE 2
 WARRIOR 2
1. Stand with your feet about 4-5 feet apart.
2. Turn your left foot out by 90 degrees.
3. Raise your arms to be in line with your shoulders.
4. Exhale and bend your left knee.
5. Arm should be parallel to the ground and your gaze is beyond the
extended arm in front.
6. Hold the posture for as long as comfortable.
7. When exiting the posture, straighten the left knee and lower
the arms.
8. Now do the
opposite side.

SIMPLE YOGA POSES - YOGI CAMERON POSE

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3
 BOW

1. Lie on your stomach.

2. Bend both knees.
3. Reach back and grab the ankles.
4. Pulling with your arms, lift your thighs from the mat and draw
yourself as a bow.
5. Extend your legs and head upwards. Look straight up.
6. Once you feel you are straining exhale and release slowly.
7. Release the feet and let them down gently.
8. Place the hands under the chin and breathe.

P
7
OSE 4
 E A S Y P O S E ( S E AT E D P O S E )

1. Sit up tall with the legs crossed in front of the torso.

2. Relax and let the legs just be.
3. Sit on one or two cushions if youre having difculty in the posture.
4. With cushions, a stretch should be felt in the groin area.
5. Breathe.

P
8 OSE 5
 VATA P O S E S
Vata is the energy of the element of air, which helps us move
and be agile. It helps us to be quick on our feet and have rapid
reactions when needed. On the opposite end of the scale when
the air element becomes too excessive in our body or mind
it brings on issues like migraines, constipation, nervousness,
joint problems, bone diseases and dryness of the skin.

To help heal these ailments we have to bring balance to this

element so it is in line with the others in our system. The
postures below will help start this process. You should do
them slowly, breathing evenly and not holding your breath at
any time. You should move in and out of the poses in a fluid
manner so you are never out of breath or that your heart rate
doesnt rise up and down excessively.

Applying a vata reducing diet to your lifestyle until the point

that the ailments caused by excessive amounts of the air element
are reduced or terminated, should be your focus. This means
for example that if you are doing an extended length of time in a
posture like headstand to alleviate bad circulation and varicose
veins that once the issue has reduced significantly it will be time
to reduce the time staying in the posture. This is how you can
use postures therapeutically and in a healing manner.

SIMPLE YOGA POSES - YOGI CAMERON 9

 LOCUST

1. Lie on your stomach.

2. Press your chin against the mat.
3. Keep your hands in fists with your thumbs inside.
4. Role side to side and tuck your straight arms under your
thighs and stomach.
5. Engage your back muscles and with your supporting fists be-
neath you, raise both your legs up. You can also raise one leg
at a time.
6. Keep this position without holding your breath.
7. Exhale when coming out.
8. Put the hands under the chin and breathe.

POSE 1
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 SPINAL TWIST

1. Sit up tall.
2. Extend one leg in front and place the opposite foot outside of
the extended leg
3. Hug the knee of the bent leg with the opposite arm.
4. The back arm assists with twisting while staying on the
ground behind you.
5. Breathe here. Notice you twist more as you breathe slowly.
6. Coming out exhale and twist all
the way to the opposite side.
7. Now do the other leg and repeat
the process.

SIMPLE YOGA POSES - YOGI CAMERON P OSE 2

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 HALF WHEEL/BRIDGE

1. Bring the feet close to the buttocks so they are hip width apart.
2. Interlace the ngers under the buttocks.
3. Lift the pelvis toward the sky.
4. To avoid tightening the buttocks, press down the arms.
5. Adjust your shoulders as you press your arms down and rotate
inwards.
6. Breathe.
7. When coming out start to lower the spine.
8. Release the hands.
9. Lie on the floor with your legs flat and take a few breaths.

POSE 3
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 HEROS POSE

1. Sit back on the heels.

2. Keep the spine erect.
3. Keep the hands on the knees.
4. Close the eyes.
5. Breathe.
6. Sit here for some time to regulate the breathing
and calm the mind.

SIMPLE YOGA POSES - YOGI CAMERON POSE 4

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 CORPSE

1. While lying down on the back, widen the arms and feet to the
point of letting go of the whole body.
2. Turn the palms to face upward.
3. Release any part of the body being held.
4. Give your body weight to Mother Earth. This is how the
relaxation will happen.
5. Breathe.
6. Stay here for as long as necessary to remove fatigue from the
body.

POSE 5
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 P I T TA P O S E S
Pitta is the element of fire. It has the power to give us the energy
to transform and be passionate about things. It helps us to get
things done and pushes us with determination. On the flip side
when its too strong it burns us up with fatigue. It makes us
tired and negative. It brings on ailments like acid reflux,
gastrointestinal problems, ulcers, heart problems and many of
the cancers prevalent in society today.

In using these postures as part of a bigger lifestyle shift, you

will find that the fire element in your system will start to calm
down and you wont suffer from overheating or becoming taken
over with emotions like anger or being aggressive towards
others or yourself. Try applying a pitta reducing diet to your
lifestyle and learn to harness the power of the fire you have but
are able to use it in a controlled and focused manner.

Remember to apply the passion and focus you cultivate from

these practices into productive and very purposeful work so
the fruits of your labor are good for everyone and everything
(like the environment). How we treat all living things is a sign of
how we feel inside.

SIMPLE YOGA POSES - YOGI CAMERON 15

 CHILDS POSE

1. Either sit on your heels or in between them.

2. Sit up straight and inhale- then exhale while bending forward.
3. Place the arms pointing backward next to the body.
4. You can also place them in front of you.
5. Allow the forehead to rest on the oor.
6. Breathe.
7. Coming out of the posture inhale and rise up.
8. The head should be the last thing to arrive upright.

SIMPLE YOGA POSES - YOGI CAMERON POSE 1

16
 S E AT E D F O R WA R D B E N D

1. Place the legs parallel with the feet together and hips.
2. Inhale and exhaling bend forward.
3. Place the arms at the sides of the legs or holding the bottom
of the feet.
4. Draw the torso forward from the hips with a little extended effort.
5. Keep the spine in its natural alignment.
6. It is in the breathing that you will be able to move deeper forward.
7. Come out of the posture by inhaling and raise the arms up
above your head.
8. Exhale. Relax the arms down.

SIMPLE YOGA POSES - YOGI CAMERON POSE 2

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 TREE

1. Stand tall and straight with

arms by the side of your body.
2. Bend your right knee and place
the right foot high up on your left
thigh.
3. Make sure that your left leg is
straight.
4. Find your balance
by focusing on
an object in front
of you that is not
moving.
5. Once you are well
balanced come
out of the posture
and swap sides.

SIMPLE YOGA POSES - YOGI CAMERON POSE 3

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 H A L F S H O U L D E R S TA N D
1. Lie on your back.
2. Bend your legs and put your
palms under your buttocks or
bring them along the side of
your body pressing them into
the floor.
3. Straighten your legs and raise
them up to be vertical.
4. Tighten your knees, stretching
your toes down.
5. If it feels difficult, put your
hands behind your thighs.
6. If you are familiar with Shoulder Stand
you could also do this instead.
7. Stay here and breathe.
8. When coming out either exhale and
bring the legs down when extended or
bend the knees and lower them.
9. Take a moment and breathe.

SIMPLE YOGA POSES - YOGI CAMERON POSE 4

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 KNEE TO EAR

1. Lie on the back

2. Inhale and bring the legs up to 90 degree angle
3. Exhale and bring the feet all the way behind you to touch the floor
4. Bend the knees to reach the ears
5. Hands and arms should be pressing into the ground.
6. Dont strain. Only go so far as possible.
7. Breathe slowly.
8. To come out, inhale the knees upwards, press the arms on
the ground and exhale the legs to the floor.
9. Breathe slowly and calmly.

SIMPLE YOGA POSES - YOGI CAMERON POSE 5

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 ABOUT YOGI CAMERON
Yogi Cameron first started practicing yoga in Paris at the Sivananda Ashram in 1987. After
being mentored in natural medicine until 1999 he embarked on becoming certified in yoga
at the Integral Yoga Institute in New York City as well as the Sri Satchidananda Ashram. Yogi
continued his studies of Ayurvedic medicine at Arsha Vidya Peetam under the guidance of Sri
Vasudevan of the Nataraj Lineage in Kerala, India as well as Dr. Hari Pallathery. YC has also
trained at the International School of Ayurveda in Puna, India under the guidance of Dr. Sachin
Aru and Dr. Sachin Kuber.

Since then, Yogi Cameron has worked with individuals throughout the world to provide them
with these ancient techniques to live healthier, greener, more spiritually-minded lives in
accordance with the Ayurvedic and yogic path. Using a combination of treatments, meditation,
herbal remedies and diet guidance, Yogi Cameron helps treat specific conditions and set his
clients on a path to greater mental, physical, and spiritual health. A primary goal of this path is
helping each person find his or her purpose and practice.

With the help of the Amanuddin Foundation, Yogi Cameron has brought yoga and meditation
to Afghanistan as part of a peace and education program for Afghan children, soldiers, and
other members of the civilian population. He also works with young girls rescued from sex
trafficking practices in Cambodia.

Yogi Cameron has been featured on The Dr. Oz Show, The Ellen DeGeneres Show, The Today
Show, Extra and Martha, among others. He has also been featured in The New York Times,
Mens Journal, Wall Street Journal, The London Times, ELLE magazine, and is a regular
contributor to the Huffington Post and Sharecare, a health portal which is part of Dr. Ozs
outreach program for health and lifestyle experts.

The Guru in You, his first book, was published by HarperCollins in January 2011 which contains
simple basic practices for someone wanting to tread the Ayurvedic and Yogic path. In 2012,
he came together with Veria Living to star in his own show A Model Guru a weekly reality show
based on Ayurvedic and yogic living (Zliving.com). His next book, The ONE Plan (HarperOne
January 2013) provides more in depth teachings and practices for a person who wants to have
more of a commitment to the Yogic path.

SIMPLE YOGA POSES - YOGI CAMERON 21

 FOR MORE TIPS AND INFO FROM YC, VISIT:

www.yogicameron.com

AND

FOLLOW YC ON FACEBOOK AND TWITTER

https://www.facebook.com/YogiCameron https://twitter.com/yogicameron

SIMPLE YOGA POSES - YOGI CAMERON 22

WHATS YOUR DOSHA?

To make sure that you are practicing the correct yoga postures for
your body type it is important to know what dosha/guna you are.

When an Ayurvedic practitioner diagnoses a patients conditions

and observes their general health, they will use the relationship of
the patients three doshas to determine how best to proceed with
achieving and sustaining greater health.

Take my Dosha Guna Quiz to discover what your dosha/guna

type is so that you can be more informed on the yoga poses that
will suit your personal needs.

Your dosha can change, so its best to take the quiz regularly to
make sure your type hasnt changed.

If this link does not work for you, please visit http://www.yogicameron.com/dosha-quiz

SIMPLE YOGA POSES - YOGI CAMERON 23

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