Decreasing body efficiency. Stiffness of muscles and joints is often caused by muscles that are permanently shortened through strengthening without stretching (or through gross inactivity). This stiffness is a drain on the body’s energy, for muscles use energy to remain semicontracted. Also, when a muscle is continually contracted, it cannot

There are many poses in the book that are not classical yoga postures; for example, many of the hamstring stretches. They are included because they are necessary steps in preparing your body to do the poses. You can’t do what you can’t do, so these stretches provide a way to get there. Besides, by doing these poses with attention to how you feel,

The degree of flexibility achieved does not determine success in yoga. Success is measured by your inward attention to the body and mind in the pose. No matter how flexible you are, yoga is accessible to you; it’s simply a matter of being willing to feel and respond to yourself.

Working with imbalances. You will probably notice that one side of your body responds differently than the other. You may feel stiffer, weaker, or duller on one side. Sometimes it may be helpful to do a pose twice on your dull side because this side needs more care and attention than your more responsive side. Also, bring balance to your body and

When standing, feel pressure on the ball joints under your big toes. Press here as you lift the arches of the feet. To line the knees up with the feet, contract the front thigh muscles and turn the knees to face directly forward.

To avoid injuring your knees, first lift your kneecaps, and then turn your feet. Keep your kneecaps lifted throughout the pose. Always keep your knees directly in line with your feet, even if your back hip moves forward. To avoid hyperextending your knees, stretch both the fronts and backs of the thighs, lifting your kneecaps high and not jamming

Working with an injury. If you sustain an injury, continue doing poses that do not affect the injured area. When you have an injury, consult with your physician before stretching the injured area.

Most foot problems are mechanical. Proper movement may be the fastest, most effective remedy. Try all of the following poses, and work often, but gently, on the ones that reveal your greatest tightnesses. Practicing the variations of the Hero Pose (Virasana) will probably bring the most benefits. This pose brings balance to the feet and ankles,

Increasing the possibility of injury. When a joint is surrounded by tight, shortened muscles, the body is structurally susceptible to harm. If a muscle does not move freely, the joint may move without it, causing a dislocation or a torn ligament, tendon, or muscle.