The basis of many of the yogic standing poses is Tadasana, or mountain pose. Much like a mountain, the person in Tadasana will be surrounded by tranquility and will feel a heightened impression of balance. The clarity and profound vision offered by mountain pose will permit practitioners to go even deeper into their inner emotions and unite with their inner selves on a deeper level. To get in mountain pose, start by placing the heels slightly apart so that toes are parallel. Raise the ankles, slowly tightening the leg muscles. Concentrate on moving your tailbone toward the floor while simultaneously lifting your pelvic area toward the navel. Keep your arms at your side by pushing your shoulder blades downward.

Tadasana is the first pose in sun salutations because the implication is that the yoga practitioner should discover the meaning of balance and stillness before progressing further. Tadasana channels energy flow throughout your entire body, starting with the spine, then the back of the neck, followed by the legs.

Trikonasana, or triangle pose, is another significant yogic standing pose. Triangle pose stretches the spine laterally, a movement that complements later forward poses. Straightness of the knees in triangle pose is essential, and bending to the left and to the right should be attempted gradually. Triangle pose provides a good foundation for the next series of postures which are a little more challenging, and since it stimulates the spinal nerves, it helps improve total body flexibility. 

Positioning your body correctly in triangle pose will allow you to reap all of the benefits of the pose. Start by spreading your feet far apart, with one foot pigeon-toed. Next, stretch your arms parallel to the floor. Next, slightly bend either to the left or right while fluidly sliding your hand down to your foot. A good warm up session is essential before attempting triangle pose to prevent strain of the lower back muscles. During triangle pose yogis often experience the sensation of a lighter body combined with a feeling of warmth in the stretched muscles.

Om (pronounced "aum") is a mantra or vibration often chanted 3 times at the beginning and 3 times at the end of a yoga class. But what does that chant mean? "Om" is actually a very simple chant with a complex meaning, representing the whole universe in just one syllable. This fusion is very symbolic of the union of mind, body, and spirit that happens during yoga practice. Knowing the background of this sacred syllable will help you understand yoga even more, helping you to delve deeper into your practice.

Om is one of the most chanted syllables in India. The syllable is believed to have a profound effect on the mind, body, and surroundings of the person that speaks it. Somehow the ancient yogis knew what scientists today are telling us-that the entire universe is moving, with nothing ever solid or still. Everything in existence pulsates, creating a rhythmic vibration that the ancient yogis acknowledged with the sound of Om. We may not always be aware of this sound in our daily lives, but we can hear it in the sound of the waves on the shore, the rustling of autumn leaves, even the sound of the ocean inside a seashell.

Chanting Om allows yoga practitioners to recognize our experience as a reflection of how the whole universe moves-the rising and setting of the sun, the ebb and flow of the tides, the beating of our hearts. As we chant Om, it establishes us in universal movement, practicing yoga and connecting us through our breath, self-awareness, and physical energy. As we practice yoga and chant "aaauuummm" at the beginning and ending of our practice, we begin to sense a bigger connection to the universe that is both soothing and uplifting.

If you're wondering if your kids should practice yoga, the answer is a resounding "yes." You know all the benefits you've received from your own yoga practice, and children reap all the same benefits from yoga...and then some. Yoga helps develop the child's brain and intellect, improving the powers of their concentration and focus. As they learn how to challenge their bodies and the results that come from quieting their minds and using them to power their body through yoga poses, they'll expand their levels of creativity and imagination, not to mention sharpen their awareness of their bodies and minds and the universe around them.

In addition to all of the mental benefits a yoga practice offers children, yoga is also excellent for growing bodies, building strength and promoting balance, flexibility, and coordination. Especially good yoga poses for children are those postures that seem to instill balance, calm, and confidence. Children need to go beyond just performing the posture and also need to understand the meaning of the posture and to become like the posture - strong and confident as a warrior, tall and limber like tree. Partner poses may also be taught to the kids to help them develop trust and to encourage social development.

To get your children started with yoga, try having them join you near the end of your practice - this will introduce them to yoga slowly, building up their interest in it. Use positive reinforcement to encourage your children along in their yoga practice, helping them learn the poses and emphasizing the importance of breath. Demonstrate the pose you're trying to teach them, rather than explaining it - here's where it's good to pop in a "yoga for kids" DVD. 

The sky is the limit when it comes to teaching children yoga, so using your creativity is a good idea. Take your children through an imaginary African safari, urging them to do tree pose, mountain pose, cobra pose, etc., as you encounter them in your imaginary adventures. A new twist on an old favorite: follow the leader is also a great way to introduce kids to yoga. Demonstrate your favorite poses and encourage your children to mimic you, and as they learn more poses you can switch places, letting the children show you their favorite poses, while you follow along. An impromptu "yoga talent show" put on for your family is a fun way to let kids demonstrate the poses they're learning.

When most people hear the term "strength training," they imagine a gym full of free weights, complex machines, and the buff guys and girls who are using them, but how about a yoga mat and your own body weight? Since strength training is defined as exercise you perform against some kind of resistance, yoga qualifies - as many yoga poses rely on the body's strength. In fact, yoga and weight-training combined will create a stronger, leaner body with more endurance and a shorter recovery time between workouts.

When you lift weights, it releases lactic acid, a waste product that sits in muscles and causes you to still feel the burn from your workout days later. But yoga flushes out excess lactic acid, decreasing stiffness and soreness, and preparing you for your next day's workout. Yoga accomplishes this by simultaneously stretching and strengthening your muscles, allowing for more oxygen and blood flow, which flushes out toxins and the lactic acid that can prevent you from going to the gym the day after a strenuous weight workout.

Most weightlifting workouts require you to do 6-12 repetitions of each set, meaning your muscles will only contract for a period of between 24-48 seconds. But with yoga, you may hold a pose for as long as five minutes or more. This teaches your muscles to contract for longer periods of time, which can drastically improve your muscular endurance, meaning they're less likely to quit on you, whether you're on the yoga mat, in the gym lifting, or helping a friend move some heavy furniture. Yoga teaches your muscles to work together through a wide variety of angles -- making them stronger in your everyday life.

Lifting weights often fails to work all the body's muscles. Many weight lifters concentrate only on the "mirror muscles" of the chest, biceps/triceps, abs, and thighs, which can cause one side of the body to become stronger than the other. But a complete yoga practice stretches and strengthens all of your muscles, which helps improve your body's posture. Good posture during weight lifting and many other activities will lessen your risk of injury by keeping your spine in a natural state of alignment.

Whether you find yourself lifting weights more or devoting more time to a yoga practice, a balance of the two is a good approach to fitness. There may be some days when you'd prefer to lift at the gym, while others you may prefer to head to the yoga studio or to practice at home on your own. Knowing some yoga poses will come in handy when you're traveling or can't get to the gym... all you need is your body, a mat, and an open mind.