I expect to gain some fat on a mass diet, but I always want to gain more muscle than fat. If I had not kept track of my body fat levels, I would have gained too much fat.

TRACKING RESULTS

There are many methods of measuring your body fat and some are quite expensive. While many consider underwater weighing to be most accurate, no method is 100% precise -- they all have some margin of error. It's not important to know exact number -- what's important is to use same method each time you take your measurements so you can have a consistent record of your progress. I just use an inexpensive skinfold caliper. They cost anywhere from $29-$80 and are simple to use.

A good caliper is essential. Without it, you won't know how exactly your body is responding to your diet and training routine. You may also want to consider using a tracking software like The Composition Tracker at http://www.comptracker.com ... It will help you analyze your data and tell you if you are actually building more muscle and losing more fat!

Just looking in mirror and guessing is not acceptable!

If you want to start getting great results, you must develop habit of accurately tracking your progress. If you don't, you will continue to go in circles. This may seem like a 'hassle', but nothing worth having is ever easy to attain.

Twists I love to do twists. Twists release tension in your spine and increase shoulder and hip mobility. They also help relieve backaches by stretching and opening up your back muscles. I often experience tightness in my upper back and twists help me loosen up this area. It is important to always do twists on both sides of your body in order to ensure alignment and balance.

Supine and Prone Poses

Supine poses are done on your back. They help stretch your abdominal muscles, they open your hips, and increase your spinal mobility. They release tension and strengthen your back, arms and legs.

Prone poses are done facing floor. They strengthen your arms and back and open up your hips and groin. They relieve tension and increase flexibility in your spine. One of my favorite prone poses is Extended Seal because I find it very relaxing and it helps stretch out my shoulders and upper back.

Inversions

This type of yoga position develops strength and stamina, particularly in your upper body. It also increases circulation because since your legs are higher than your heart, it reverses normal flow of blood. Inversions help pull fluid out of your feet and legs, so they are great to do after you have been standing up for a long time. Advanced inversion poses require a great deal of strength and alignment and should only be learned under guidance of a certified teacher. People with glaucoma, pregnant women and those who are menstruating should avoid inversion poses.

Relaxation Poses

Relaxation poses are usually done at end of a yoga practice. They calm your mind and body and encourage a deep feeling of relaxation. This type of yoga position is often one of most challenging poses to do, particularly for Westerners who often have a difficult time letting go. One of most well-known relaxation poses is Corpse Pose.

There are hundreds of poses in yoga and they all provide wonderful benefits for your mind and body. By understanding each type of yoga position, you can choose a well rounded practice with asanas from each type or do those that meet your body’s needs at any given time.