• Yoga utilizes a combination of breathing, meditation, physical posture, alignment and stimulation of the endocrine system to build your strength and endurance.
• Keep an open mind. Know that mastering yoga is a never-ending process. It is a series of challenges and successes that remind you of the importance of respecting your body.

• Yoga cultivates a focused awareness to keep your mind in the present moment, so it is important to be open to the experience and relax. Your concentration soon will become effortless.
• Don't worry about feeling out of place; others in the class may be new, too. After a few sessions, you may feel like a pro.
• According to Carrie Schneider, author of "American Yoga," it's important to remain patient and expect to be challenged. "You may be asked to do things you don't always want to do," says Schneider. "But yoga will ultimately stretch your muscles and your mind. You must be vulnerable and willing to explore what your body, heart and mind are going through."

What kinds of health benefits can you expect to enjoy?

• Relief from the onset of fatigue and assistance in regaining lost sleep
• Better mind-body integration, helping you achieve harmony and effortless living
• Preparation of the mind and body for sitting concentration and meditation
• Better overall physical and mental health

"A good yoga practice works the entire musculoskeletal system," explains Schneider. "It's a great way for men and women, as they age, to avoid osteoporosis. The constricting and releasing of pressure on your organs completes this unparalleled approach to a great workout."

• The salutation pose. Start by kneeling. Extend your left foot forward and bend your left knee at about a 90-degree angle. Raise your arms with your palms together while bending your head backward. Slowly bend backward, stretching the arms backward and straightening out the right leg. This position combines motion, stretching and holding. It delivers great benefits for your back, arms, chest, legs and hips. Regular practice will strengthen concentration and improve balance.
• The snake posture. Lie on your stomach with your head turned to one side and your chin on the floor. Place your hands just below your chin with your palms down and the fingertips of each hand almost touching, and your elbows on the floor. Press down on your hands and lift your torso off the floor, arching your spine backward and straightening your arms. Keep your hips on the floor. Tilt your head back and hold the pose as you inhale. This position is beneficial to your spine and lower back, and it also strengthens your wrists, chest muscles, stomach and pelvic muscles.

• Breathing in yoga combines abdominal breathing and chest breathing. Inhale by filling the abdomen, and then continue to inhale as you expand and fill the chest. Then, exhale first from the chest as it empties and falls. Continue exhaling from the abdomen as it draws inward completely.
• This practice dramatically reduces emotional and nervous anxiety, amplifies your autoimmune system through increased distribution of energy, calms the mind and integrates the mental/physical balance.