Explore the roots of hatha yoga, the form of yoga widely practiced in the West. Focus on the three principles of hatha yoga--breath exercises, physical postures (called asanas), and meditation--which promote a healthy mind and body. Get started with some simple yoga exercises.

The tension we accumulate every day tightens the muscles in the upper body, making it hard to breathe. Practice a mini yoga class that highlights mindful breathing to relieve this stress. Then add three new asanas to your yoga routine: warrior 2, bound angle, and downward facing dog.

Consider some key tools used in yoga to address physical pain: attention to breath and sensation, release of chronic muscle contractions, and healthier movement patterns. Practice asanas for each of these pain reduction techniques--including a chest opener, yoga pushup, plank, and staff pose.

Yoga can lead to a healthier heart by providing a transition from a more sedentary lifestyle to a more active one. Trace the steps that will help you gradually build your yoga practice. Learn two new breathing exercises together with asanas that include warrior 1, knee-to-chest, and bridge.

Discover how yoga and attention to the body's sensations can aid in breaking the vicious cycle of addictive behaviors. Perform patterned breathing, side bends, cat/cow, downward dog, lunges, forward fold, and reclined twist. End with savasana, the traditional closing posture in a yoga practice.

Examine how mindful, moving yoga can help interrupt the physical and psychological habits that lead to depression. Focus on sun salutations, a series of movements and poses linked by one breath per move. Perform the classic sun salutation, and then Surya namaskar A and B.