Yoga Poses

Akarshana Dhanurasana - The Pulled Bow Pose

"This posture is known as "Akarshana Dhanurasana" because while practicing it, the heels and hips are raised.

Sequence:

1. Sit erect.
2. Stretch out the legs and keep them close together.
3. Place the palms on the floor at the sides.
4. Bend the right leg at the knee and crossing the left leg, place the right heel on the ground beside the left ankle.
5. Grasp the right big toe with the thumb, index and middle fingers of the left hand and the left big toe with the right thumb, index and middle fingers.
6. Inhaling and keeping the head erect, pull up the right foot till the right knee comes near the right armpit and the right big toe touches the left ear. While doing this, the right hand should pull the big toe of the left leg. While pulling the toes, fix your gaze on the big toe of the stretched left leg.
7. Exhaling, bring back the right foot to the floor on the left side of the outstretched left leg. Release the hands and stretch the legs straight again side by side.
8. Practice reversing the position of the legs.

Variation: Stretch out the legs. Pull the big toes straight towards the ears on the same side of the body, one after the other.

Benefits:

• The arms, shoulders, chest, waist, back, thighs and calves come into play in Akarshana Dhanurasana, and they become well developed, well proportioned and strong.

Anantasana - Yoga Pose

This is a pose named after the sleeping position of Lord Vishnu.

Sequence:

1. Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor to acquire the supine pose.
2. Turn on left side, and place the elbow of the left hand on ground with left palm supporting your head as shown in figure.
3. Keep right hand near your chest on ground, continue normal breathing.
4. Bend right leg at the knee and place the toe on left thigh.
5. Keep right knee steady pointing towards roof, hold index finger of the right leg by right hand.
6. Continue normal breathing.
7. Repeat this for right side with left leg on right thigh.
8. While releasing the pose, slowly bring hands to the normal position and take supine position.

Benefits:

• Practicing of the pose improves balancing capabilities.
• It also stretches the hamstrings and calves, improving blood circulation and also cures any muscle pull.

Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and 'Hala' means 'plough' in.

Sequence:

1. Lie flat on your back.
2. Stretch your legs at full length.
3. Keep the heels and the big toes together.
4. Stretch your arms on the respective sides with palms turned down.
5. Inhaling, press the palms down and raise first one leg slowly as high as possible without bending the knee, keeping the other leg flat on the floor.
6. Hold the leg straight up until you complete the inhalation.
7. Exhaling, bring the leg down slowly.
8. Repeat the process with the other leg also.
9. Take three turns, alternating the legs.
10. Inhaling, press the palms down and, without bending the knees or raising the hands, raise the legs together slowly till they make an angle of 30 degrees to the ground, then 60 degrees, and, finally, bring them perpendicular at 90 degrees to the ground.
11. Complete the inhalation.
12. Fix your gaze on the big toes.
13. Remain in this position as long as you can hold your breath comfortably.
14. Exhaling, press the palms down again, and without bending the knees, bring down your legs together slowly, pausing for five seconds each as they reach 60 degrees and 30 degrees to the ground.
15. Execute three turns, raising both legs together.

Caution:

• Practice this asana on an empty stomach.
• Keep your back as close to the floor as possible.
• The legs should not shake while performing the asana.
• Women should not practice this asana during menstruation and after the third month of pregnancy.

Benefits:

• Ardha Halasana builds up the elasticity of the muscle in the abdominal area.
• It prevents the prolapse of the abdominal organs, such as the uterus in women and the rectum in men.
• It has a curative effect on menstrual disorders.
• It helps to rid the stomach and intestines of gas and eliminate constipation.
• It prevents hernia.
• Persons who have varicose veins can practice this posture several times a day to get relief.
• You may perform this asana in bed also before rising in the morning if you are plagued by constipation.

Ardha Matsyendrasana - The Half-Spinal Twist Pose

"Ardha" means "half" in Sanskrit. Since the full posture is difficult to be practiced, the half-posture, which is easier, is followed widely. This posture was first promoted by the great Yogi Matsyendranath, one of the founders of Hatha Yoga, and hence the name.

Sequence:

1. Sit erect.
2. Stretch out your legs.
3. Place the right heel in the perineum. Keep the right thigh straight.
4. Place the left foot flat on the floor, crossing the right knee.
5. The left heel should rest close to the right side of the right knee.
6. Pass the right arm over the left side of the left knee and line it up with the left calf.
7. Grasp the left big toe with the index finger, middle finger and thumb of the right hand.
8. Slide the left hand across the small of the back and grasp the root of the right thigh.
9. Turn round your head, neck, shoulders and the whole trunk to the left and bring the chin in line with the left shoulder.
10. Look as far behind you as you can. Keep the head and spine erect.
11. Maintain this position until strain is felt.
12. Release in the reverse order.
13. Repeat on the other side.

Benefits:

• Ardha Matsyendrasana is considered to be the best of the twisting postures as it rotates the spine around its own axis besides giving two side-twists to the spine throughout its length with the greatest efficacy, using one's own arm and knee as a lever.
• As the spine is twisted spirally, each movable vertebra rotates in its socket, as a result of which the spinal column, particularly the lumbar vertebrae, becomes more flexible.

Ardha Padmasana - The Half-Lotus Pose

"Ardha" means "half" and "Padma" means "lotus" in Sanskrit. Those who are unable to assume the full Padmasana posture using both legs as described above owing to the stiffness of their legs or bulky thighs may begin practicing with one leg at a time alternately until they are able to develop the full posture. With the practice of this asana daily, they will be able to take that posture for a long time without discomfort and switch on to the full Padmasana posture after sufficient practice.

Sequence:

1. Sit erect on the carpet in Shukasana.
   
2. Stretch out the legs fully in front of you and keep the heels a little apart.
3. Fold the right leg slightly at the knee-joint. Take hold of the right ankle with the right hand and the right big toe with the left hand. Bending the right knee towards the floor, bring the foot up slowly towards your body and set it firmly at the root of the left thigh with the sole turned upwards and without changing the position of the extended left leg. The heel should lightly press the left side of the lower abdomen and the back portion of the foot should rest on the left thigh.
4. Press down the bent right knee gently with your palm so that it remains touching the ground.
5. Fold the left leg slightly at the knee-joint.
6. Take hold of the left ankle with the left hand and the left big toe with the right hand.
7. Bending the left knee outwards towards the floor, slide the outer edge of the foot along the floor and draw it gently towards the right calf.
8. Slightly raise the right thigh and place the left foot beneath the right thigh in a comfortable position with its sole turned upward.
9. The back portion of the left foot should lie straight along the floor.
10. The left knee should also touch the floor closely.
11. Place the right palm on the right knee and the left palm on the left knee with fingers close together.
12. Remain motionless and relaxed in this position as long as you feel comfortable.
13. Stretch out your legs and return to the starting position of Sukhasana slowly and without any jerks.
14. Stretch out your left leg first and then your right.
15. Repeat changing the position of the legs.

Benefits:

• Performing the Ardha Padmasana makes it easier to do the more difficult Full Padmasana as it makes the hip-joints, knees and ankles more flexible.
• You may sit in this position as long as you wish and even make it a regular sitting posture.
• It is also suitable for meditation.

Ardha Shalabhasana - The Half-Locust Pose

"Shalabha" means "locust" in Sanskrit. The final position of this asana resembles a locust when it lowers its head to eat and raises its tail. Hence, the name. 'Ardha' means 'half' in Sanskrit.

Sequence:

1. Lie flat on your abdomen and chest with the face downwards.
2. Keep the hips close to the floor and the legs straight and close to each other.
3. Keep your arms stretched back on the sides.
4. Raise your head a little and place your chin on the floor.
5. Clench your fingers into fists and place them on the floor facing upwards.
6. Inhale and hold your breath.
7. Pressing the fists down, raise backward your left leg as far up as you can, keeping the leg straight and outstretched.
8. Hold the breath and maintain the position for about five seconds.
9. Exhaling slowly, press the fists down and lower the leg without bending the knee.
10. Repeat with the right leg.

Caution:

• Do not clench your fist too tight or too loose.
• Persons with hernia, weak lungs and cardiac complaints should not practice the asana.
• Pregnant women should also not practice this asana.

Benefits:

• It improves blood circulation.
• It dissolves excess fat from the thighs, hips, waist, abdomen and the posterior.
• Diabetic patient may practice this asana to control the disease.
• It relieves constipation and improves digestion.
• This yoga pose benefits women through its effect on the ovaries and uterus, helping to correct disorders of these organs.

Baddha Konasana

"Baddha" means "locked-up" and "kona" means "angle" in Sanskrit.

Sequence:

1. Assume Bhadrasana, holding with your clasped hands the forepart of your feet which are placed firmly on the floor on their outer edges.
2. Keep the back straight and look straight ahead.
3. Bend forward and place the elbows on the thighs and press them down gently.
4. Inhale deeply and exhale slowly. While exhaling, draw in your abdomen and bend your pelvis and trunk forward from your posterior bones slowly without jerks, at the same time lowering your elbows outside the shin.
5. When you have bent forward as much as you can, place your forehead gently on the floor in front of your feet without raising your seat and rest your forearms and elbows on the floor.
6. Keep the elbows in a line. This is the final position.
7. Maintain this position motionlessly for about five seconds or as long as you can comfortably hold out your breath.
8. Breathe normally if you can increase the duration of the posture.
9. Inhale slowly and while inhaling, release the feet, straighten the arms, stretch out the legs.
10. Raise the trunk and head together and resume the erect sitting position slowly.
11. Take only two turns as this is a strenuous posture.
12. After completing the practice, relax for a few minutes inn Savasana.
    

Benefits:

• Baddha Konasana keeps the spine and the hip-joints supple.
• It removes tension in the back and thighs and relieves pain in the hip-joints.
• It tones up the organs in the abdomen and pelvis.
• It reduces excess fat in the thighs.

Baddha Padmasana - The Locked Lotus Pose

"Baddha" means "bound' or "locked-up" in Sanskrit. The limbs of the body (both arms and legs) are firmly 'locked-up' and immobilized in this posture so as to give it steadiness. In this posture, the big toes are grasped by the fingers with arms crossed from behind.

Sequence:

1. Assume the Padmasana posture, placing the feet high on the thighs, close towards the groin.
2. Extend your right arm behind your back and reach round until your right band is near the left hip.
3. Lean forward a little.
4. Twisting the trunk to the right, catch hold of the right big toe, resting on the left thigh firmly with the forefinger and the middle finger.
5. Sit erect and hold the position for a few seconds.
6. Similarly, extend your left arm behind your back and crossing the right forearm, reach round until your left hand is near the right hip.
7. Lean forward a little.
8. Twisting the trunk to the left and bringing the shoulder blades together, catch hold of the left big toe resting on the right thigh firmly with the forefinger and the middle finger.
9. Sit erect and hold the position for a few seconds.
10. The arms and legs are now firmly locked-up.
11. Keep the spine, neck and head erect.
12. Draw in the abdomen.
13. Both knees must press the ground.
14. Look straight ahead.
15. Breathe normally.
16. This is the final position.
17. Maintain this posture motionless for about ten seconds or as long as you are comfortable.
18. Release the hands and unlock the foot lock.
19. Stretch out the legs again and assume the normal sitting position.
20. Practice the same, alternating the legs.

Caution:

• Practice this asana only after mastering Padmasana as it demands a high degree of skill.
• Grasp the right big toe with the fingers of the right hand and the left with the fingers of the left hand.
• Pregnant women must not practise this asana.

Benefits:

• The benefits of Padmasana also accrue from Baddha Padmasana and bring greater flexibility to the legs.
• The stubborn joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes arc well stretched and become more supple.
• Pain in the shoulders and back is alleviated.
• It improves the posture by rectifying any unnatural curvature of the spine.
• The asana increases the range of the shoulder movements.

Balasana - Child Pose

"Bala" in Sanskrit means "child". Hence this pose is also known as the 'child pose'. Balasana provides relaxation to the exhausted mind and body. In other words, Balasana is simply a relaxation position in between the other yoga exercises.

Sequence:

1. Kneel down on the floor.
2. Sit on your heels and make your big toes touch each other.
3. Separate your knees as wide as your hips or till the mat on which you are doing the pose.
4. Rest your body or to be precise, the belly between your thighs.
5. Make your forehead touch the floor.
6. Bring your arms back alongside the thighs, placing the palms facing upwards.
7. Try to feel the weight of your shoulders wide across your back.
8. Hold this position for some time and breathe normally.
9. Inhaling, slowly rise with a straight spine.
10. Exhaling, release the pose.

Caution:

• Avoid Balasana if you are suffering from diarrhea.
• Pregnant women should strictly avoid this pose.
• If you have an injured knee, do not practice this yoga without the supervision of a yoga teacher.

Benefits:

• It stretches the knees, thighs and ankles.
• It gently stretches the lower back and hips.
• It soothes the mind and brain.
• It relieves stress and fatigue.
• It relieves back and neck pain.
• It strengthens the spine.

Bhadrasana - The Beneficial Pose

'Bhadra' means 'beneficial' in Sanskrit.

Sequence:

1. Sit erect in Sukhasana.
   
2. Stretch the legs forward and keep them together.
3. Pull the legs inward and bring the feet towards the body, bending the knees outward.
4. Join the soles and keep the heels and toes together.
5. Form a fingerlock and clasp your fingers around the toes and the forepart of the feet.
6. Keep the trunk and head erect.
7. Bending your elbows outward, draw in the feet little by little until the heels are in front of the genitals. While doing this, widen the thighs and allow the knees to bend gently downward.
8. Lower the knees gently until they touch the floor.
9. Draw in the heels further and fix them on either side of the perineum.
10. Sit erect.
11. Release the fingerlock, stretch forward the legs and resume the starting position.

Benefits:

• Bhadrasana strengthens the muscles of the groin and the pelvis.
• The weight of the flexed knees stretches and tones up the adductor muscles running along the inner thighs.
• It has a beneficial effect on the muscles and ligaments of the uro-genital region, promoting in it a supply of fresh blood.
• It restores elasticity to stiff knees, hips and ankle-joints.
• It relieves tension in the sacral and coccygeal regions of the spine.
• It keeps the kidneys, the prostrate, and the urinary bladder healthy.

Bhujangasana - Cobra Pose

"Bhujanga" means "cobra" in Sanskrit. This asana is called 'Bhujangasana' as the raised trunk, neck and head while practicing it resemble a cobra rearing its hood and about to strike, while the joined and stretched legs resemble its tail.

Sequence:

1. Lie flat on your abdomen at full length.
2. Stretch your arms on the sides with the palms turned upwards.
3. Rest the forehead and nose on the ground.
4. Keep your legs and feet together and the whole body straight. Soles must be turned upwards.
5. Relax the whole body.
6. Place the palms flat on the floor exactly beneath the corresponding shoulders with fingers close together.
7. Keep the elbows close to the sides.
8. Place the chin on the ground.
9. Slowly bend the neck and head backward as far as possible, keeping the chest close to the ground.
10. Supporting yourself lightly on the hands and forearms and inhaling, raise slowly your head, shoulders, chest and the upper abdomen (up to the navel) above the ground in a smooth backward movement, tensing the muscles of the back and the nape of the neck.
11. Bend the head and neck as far back as possible.
12. Arch the back and bend the whole spine further back as far as you can, putting very little pressure on the hands.
13. Gaze upwards.
14. Maintain this position comfortably, holding your breath.
15. Exhaling, return slowly to the starting position in the reverse order.

Caution:

• Do this asana on an empty stomach.
• Persons with peptic ulcer, hernia or high blood pressure must not practice it.
• Women must avoid it during pregnancy because of the pressure on the abdomen.

Benefits:

• It is very useful for removing excess fat in the abdomen and waist and reducing the hips.
• The practice of this asana after office work will dispel fatigue.
• The regular practice of Bhujangasana will help postpone old age and bring youthfulness by improving the elasticity of the spine.
• It relieves tension and stiffness in the neck and back.
• The alternate compression and stretching of the abdomen improves the digestive system and stimulates the appetite.
• Bhujangasana alleviates the pain in the back and neck.
• This asana is especially beneficial to persons with a slight hump as the head, neck and back are bent in the reverse direction.
• It helps to cure low blood pressure.
• It strengthens the arms, wrists, shoulders and the posterior.

Chakrasana - The Wheel Pose

"Chakra" means "wheel" in Sanskrit.

Sequence:

1. Stand erect. Place the feet slightly apart.
2. Keep the hands on the sides of the respective thighs with fingers close together and touching them.
3. Look straight ahead.
4. Inhaling, tense and raise the right arm slowly and laterally and bring it above the head, the inside of the upper arm touching the right ear.
5. While raising the arm, keep the palm inwards up to the shoulder level and then turn it upwards till it is brought straight above the head.
6. Exhaling, raise the right shoulder and bend the trunk and head together along with the raised right arm sideways to the left till the right arm is parallel to the floor.
7. While bending thus, slide the left palm down your left thigh until it reaches the left knee; knees should be kept straight, and the right arm must follow the ear without bending the elbow.
8. Hold this position comfortably as long as you can hold out your breath.
9. Inhaling, bring back the trunk, head and the right arm together till the right hand comes straight above the head.
10. Exhaling and keeping the head erect, lower the right arm again to the side, turning the palm inward at the shoulder level.
11. Repeat the exercise on the right side also.

Benefits:

• Chakrasana gives a good lateral bend to the spine and improves its elasticity.
• It increases the flexibility of the hip-joints which get very little lateral exercise in daily life.
• With regular practice of this asana, the body becomes resilient and supple, the waist slim and the chest broad.
• It is useful in removing the rigidity of the joints of the ribcage and thus increases the capacity of the lungs.

Chakrasana - The Wheel Pose (Supine)

"Chakra" means "wheel" in Sanskrit. In the final position of this asana, the body is arched backward and resembles the rim of a wheel. Hence the name.

Sequence:

1. Lie flat on your back.
2. Keep the feet sufficiently apart.
3. Stretch your arms on their respective sides with palms turned down.
4. Fold the legs and draw the feet back so that the heel of each foot touches the corresponding buttock.
5. Keep the soles flat on the floor.
6. Bring your hands backwards and place them on either side of your head.
7. Rest your palms and fingers flat on the floor in the reverse direction beneath the corresponding shoulders.
8. The palms should be in line with the heels.
9. Inhaling, press down the hands and feet and raise the thighs, hips, abdomen, trunk and shoulders slowly and simultaneously from the floor.
10. Arch the back and neck and rest the crown of your head firmly on the floor.
11. Exhale and inhale a few times and again take a deep breath.
12. Hold your breath and press the hands and feet down on the floor.
13. Supporting the weight of your body on your hands and feet, raise your thighs, hips, abdomen, trunk, shoulders and head slowly and simultaneously as far as your spine allows them to do so.
14. The elbows should be straight.
15. Bend the whole body backwards as much as possible.
16. The head should drop back between the shoulders.
17. Maintain this posture for about ten seconds, holding your breath.
18. Exhaling, lower the body gradually to the floor and resume the starting position.

Benefits:

• Chakrasana exercises several parts of the body simultaneously in a very short time.
• It strengthens the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.
• It also strengthens the muscles and organs of the pelvis and the abdominal area.

Dandasana - Staff or Stick Pose

"Danda" means "stick" in Sanskrit.

Sequence:

1. Sit with the legs outstretched in front, feet hip-width apart.
2. Straighten each leg, one at a time, and join the inner sides of your legs and feet.
3. Place your hands on the floor alongside your hips, fingers pointing forward.
4. Lengthen the calf muscles, and stretch your knees and toes.
5. Keep your knees straight.
6. Engage the thigh muscles and flex the feet. The heels may come up off the floor.
7. Press your palms down to stretch your elbows and arms.
8. Stack the shoulders directly on top of the hips.
9. Lift your abdomen, freeing the diaphragm of tension.
10. Breathe smoothly and naturally as you hold the pose.
11. Hold the pose for 1 minute.

Note: Beginners may find it easier to separate their feet slightly, and should hold the pose for just 30 seconds.

Caution:

• Person having any spinal problem, weak wrists, heart ailment or high blood pressure should not perform this pose.

Benefits:

• Improves digestion.
• Tones the kidneys.
• Helps to prevent sciatic pain.
• Stretches and activates the muscles of the legs.
• Prevents tiredness in the feet by stretching the muscles of the feet.

Dhanurasana - The Bow Pose

"Dhanus" means "bow" in Sanskrit. In the final position of this asana, the body takes the shape of a bow, drawn tight to shoot an arrow. The stretched arms and lower legs resemble the taut bowstring, while the trunk and thighs resemble the wooden part of the bow.

Sequence:

1. Lie with your abdomen, chest and chin resting on the ground.
2. Stretch the arms on the sides. Keep the feet a little apart.
3. Bend the legs backwards and grasp the corresponding ankles firmly.
4. Hold the arms stiff and straight. Keep the knees sufficiently apart.
5. Raise your chin and bend your head and neck backward without raising the chest.
6. Inhaling, pull the legs slowly upward towards the ceiling (not the head).
7. While pulling hard against the ankles, raise the knees, thighs, hips, the lower region of the navel, chest, shoulders, chin, neck and head upward all together until the body is balanced on the navel region which alone should touch the floor.
8. Arch the back as much as possible with the arms and legs tugging at each other.
9. Slowly bring the big toes, the inner edges of the feet and the knees closer and join them together.
10. Keep your head up and backward as far as you can and look up.
11. Hold your breath and maintain the posture until you feel the strain.
12. Exhaling, return slowly to the starting position in the reverse order.

Caution:

• Persons who suffer from high blood pressure, heart ailments, stomach ulcer, colitis, hernia or slipped disc must not attempt this posture.
• Those who have undergone any abdominal operation must give it up until they have recovered fully.
• Women should not practice this asana during pregnancy.

Benefits:

• Dhanurasana helps to cure rheumatism of the legs, knee-joints, hands.
• It relieves pain in the neck and back, and also certain types of lumbar pain.
• It also alleviates sciatica.
• It helps to set right slipped disc.
• It also helps to cure flatulence after meals.
• It will eradicate dyspepsia, sluggishness of the liver and urinary troubles.
• It relieves constipation by improving the peristaltic action of the intestines. It prevents or gives relief in piles.
• It can be specially prescribed for those suffering from diabetes as it stimulates pancreatic action.
• It prevents sterility.
• Dhanurasana strengthens the muscles of the thighs and buttocks. It makes the abdominal, lumbar and pelvic muscles supple and strong.
• This asana has a beneficial effect on the heart, liver, spleen, bladder, the genital organs and the solar plexus.
• Dhanurasana promotes digestion by stimulating gastric secretions and relieves congestion of blood in the abdominal viscera.
• It reduces excess fat around the abdomen, waist, hips and thighs and is specially beneficial to women.
• It improves the posture. It also rectifies slouching.

Gomukhasana - The Cow-Face Pose

"Go" means "cow" and "Mukha" means "face" in Sanskrit. When this asana is performed, the final position of the legs resembles the face of a cow.

Sequence:

1. Sit erect in Sukhasana.
2. Stretch out the legs straight in front of you.
3. Fold back the left leg a little. Raising the right knee, draw in the left foot beneath the right thigh and set the heel on the side of the right buttock, just touching
4. it.
5. The toes and the lower edge of the left foot must lie flat on the floor with the sole turned upwards and the toes pointing away from the body.
6. 
   
7. Keep the thigh of the folded left leg straight in front of you.
8. Drawing in the right foot and crossing it over the left thigh, set the heel on the side of the left buttock, just touching it.
9. Bring the knees exactly one above the other and both of them should be directly in front of you.
10. Sit erect.
11. Twist the left arm from the elbow and bring the forearm upwards behind the back, moving up the back of the hand along the spine. Push the forearm up as far as it will go.
12. Raise the right arm straight up, the upper arm touching the ear.
13. Folding it back at the elbow, slide down the forearm behind the back over the right shoulder, palm and fingers facing inward, till the right hand meets the left hand.
14. Lock the forefingers of both hands together.
15. Keep the head, neck and spine erect.
16. Look straight ahead.
17. Return to the starting position in the reverse order.
18. Repeat the entire procedure by reversing the positions of the legs and arms.

Benefits:

• The practice of Gomukhasana strengthens the muscles of the upper back, upper arms, shoulders, chest, hips and thighs.

Halasana - The Plough Pose

"Hala" means "Plough" in Sanskrit. This posture is called 'Halasana' because in the final position the body resembles the Indian plough.

Sequence:

1. Assume the Ardha Halasana posture without much support from the hands.
2. Exhaling slowly, press the palms on the floor and raise your posterior, hips and lower back off the floor and, simultaneously, lower and move your legs right over your head without bending the knees until the toes touch the ground at the nearest point beyond your head.
3. Inhale and breathe freely.
4. Slide away the toes together straight along the floor, curving the spine to the maximum extent.
5. Stabilize yourself in this position and complete the exhalation.
6. Take a deep breath.
7. Exhaling slowly, straighten the legs and slide away the toes together straight along the ground and away from the head till the lower parts of the thighs are brought opposite the forehead.
8. Inhale and breathe normally.
9. Press the chest against the chin and form a firm chin-lock.
10. Lift your arms and move them slowly until they rest on the floor on either side of your head.
11. Form a finger-lock and keep the clasped hands encircling the top of your head.
12. Take a deep breath.
13. Exhaling, slide the toes forward as far away from the head as possible.
14. Keep the legs straight and together.
15. Keep the knees stiff and the toes pressing the ground.
16. Hold this position as long as comfortable, breathing freely.
17. Restore the arms to their original position on the respective sides.
18. Inhaling, bring back the legs together to the perpendicular position without bending the knees.
19. Exhaling, bring down the legs until the heels rest on the floor.
20. Breathe normally and relax completely in Savasana.

Caution:

• Practice this asana on an empty stomach.
• This asana should be stopped if it causes pain continuously in the liver or spleen or exerts excessive pressure on the abdomen.
• Persons suffering from hernia, high blood pressure or heart ailments must not practice it.
• Women should not practice it during menstruation and after the third month of pregnancy.

Benefits:

• Systematic practice of Halasana releases the tension in the back, neck and legs and helps to cure various kinds of rheumatism.
• It alleviates pain in the shoulders and the waist.
• It helps to eradicate belching, gastritis, flatulence and enteroptosis.
• It gives relief in cases of headache, bronchitis and asthma.
• Disorders of the uterus and ovaries and menstrual ailments are set right by the regular practice of this asana.
• Halasana stretches and exercises the posterior muscles of the entire body. The asana keeps the intercostal muscles healthy. The asana exerts alternate pressure on the heart muscle and thus strengthens the heart and improves circulation.
• The muscles at the back of the neck are stretched and relaxed.
• The alternate contraction, relaxation, stretching and the slow unwinding of the spinal column provide complete exercise for the different areas. If practiced slowly and smoothly, the entire spine becomes flexible and the spinal nerves, muscles and ligaments are toned up and fed with extra supply of arterial blood.
• This asana develops healthy thyroid and parathyroid.
• It will also keep the gonad glands healthy.
• Musicians and teachers benefit by performing this asana as the region of the throat is given a good massage. The throat gets cleared up after the practice and the neck muscles become strong.
• Persons desirous of reducing deposits of fat in the chest, lower abdomen, hips, thighs, legs and the backside may practice this asana regularly. It will help them to reduce weight and trim a flabby abdomen.
• It helps a person to maintain a correct standing posture and grow to his full stature.

Januhastasana - Hand to Knee Pose

"Janu" means "knee" and "hasta" means "hand" in Sanskrit. The hand is made to rest near the knee in this posture, hence the name.

Sequence:

1. First take the sitting position where you sit with both legs together and stretched, toes erect, spine erect and both hands straight and palms resting on the floor.
2. Then, like in Vajrasana, place both the palms on the ground ahead of knees touching each other, push neck backwards and chest forward with waist pushed downwards, in this posture relax all the muscles.
3. Continue normal breathing.

Caution:

• It promotes proper blood circulation around the waistline and downwards.

Benefits:

• People having stiff joints and have difficulty in movement should perform with utmost care.
• They should perform it when their joints are free and relaxed.

Janusirasana - The Head-to-Knee Pose

"Janu" means "knee" and "Siras" means "head" in Sanskrit. The head is made to rest on the knee in this posture, hence the name.

Sequence:

1. Sit erect in Sukhasana.
   
2. Stretch the legs forward.
3. Spread the legs and keep the heels about fifteen inches apart.
4. Bending the right knee outward and sliding the outer edge of the right foot along the floor, draw it in towards the left thigh.
5. With the help of the hands, press flat the right sole against the inside of the left thigh. The upper end of the right heel must press the perineal space and the bent right knee must rest on the floor.
6. Keep the trunk and head erect.
7. Inhaling, raise the hands above the head with the palms facing outwards.
8. Exhale completely.
9. Keep the knees stiff.
10. Take a deep breath.
11. Exhaling, draw in your abdomen and bend the trunk and head forward and downward from the waist against the left thigh, keeping the head between the upper arms. While doing so, extend forward the forearms and fingers towards the extended left foot and clasp the ball of the foot firmly with the interlaced fingers of both hands.
12. Inhale deeply again.
13. Exhaling, press the knee of the extended left leg on the floor and bending the elbows outward, slowly bend down the head and trunk further.
14. Pulling the trunk forward, rest your forehead on the left knee-joint.
15. Lower the elbows gradually and rest them on the floor.
16. The entire back of the stretched leg and the back of the knees must touch the floor closely.
17. Maintain this position comfortably as long as you can hold out your breath or until any strain is felt at the back of the extended leg.
18. Inhaling, get back slowly to the starting position in the reverse order.
19. Repeat the identical movements with the right leg stretched out.

Benefits:

• Janusirasana has a beneficial effect on the sciatic nerve and on the solar plexus.

Kandasana - Upward Ankle Twist Pose

Kandasana comes from the Sanskrit word "kanda" meaning "bulbous root". Since, in this pose, the legs form a shape like the bulb of an onion, hence this pose is named as Kandasana. In this pose, the ankles of the feet are twisted upwards to do a namaste, so Kandasana is alternatively termed as 'upward ankle twist posture'.

Sequence:

1. Sit on the floor.
2. Stretch your legs straight in front.
3. Widen your thighs.
4. Bend your legs from the knees.
5. With the help of your hands, bring the feet towards the trunk of your body, inverting the ankles.
6. Place your feet against the navel and chest.
7. Hold this position for a few seconds.
8. Then release the legs slowly and come back to you original position.

Benefits:

• It cures impotency.
• It increases your sperm count.
• It provides relief from all other sexual problems.
• It provides benefits to your legs, thighs and muscles below the navel.
• It removes stiffness from hips.
• It removes joint pains.

Konasana

"Kona" in Sanskrit means "angle". However, Konasana has not found its origin from the Yogic texts. It is just a traditional pose. It is a kind of warm up exercise for other asanas like Baddha konasana, Supta Baddha Konsana, Upavistha Konasana etc.

Sequence:

1. Stand erect keeping your legs together and hands by the side of the thighs.
2. Separate your legs and changing their positions, make a gap between them. The gap should be of two to three feet.
3. Raise both your hands forward making a parallel line with the shoulder.
4. Bending towards the right side laterally, slowly bring your right hand downward. The left hand should be raised towards the sky.
5. Stretch a bit so that your right hand touches your right ankle and rest your left hand besides your waist in order to neutralize the stretching effect on your body.
6. Slowly return to the original position and stand erect. But this time, keep your hands parallel to the shoulder and the feet position should not change.
7. Now repeat step 3, 4 & 5 for the left leg.
8. Then return back to the original position. One round of Konasana is complete.

Caution:

• In order to make distance between the two legs, you should never jump.
• If you find difficulty in touching the ankle, do not overstretch.
• People suffering from cervical and lumbar spondilities and hypertension should not practice it.

Benefits:

• It makes the spine flexible.
• It relieves back pain.

Makarasana - The Crocodile Pose

"Makar" means "crocodile" in Sanskrit.

Sequence:

1. Lie flat on the carpet with the chin, chest and abdomen touching the ground.
2. Stretch out the legs together at full length.
3. Keep the arms on their respective sides.
4. Spread the legs comfortably apart and rest them on the floor.
5. Heels must point towards each other and the edges of the feet must touch the floor.
6. The feet should be at right angles to the legs and the toes pointing outward.
7. Raise your trunk and head.
8. Bring one hand beneath the opposite shoulder and grasp it lightly and place the other hand on the opposite shoulder and grasp it lightly. Do this in such a way that a 'double triangle is formed with the folded elbows resting exactly above one another and the forearms crossing the opposite upper arms.
9. Rest your forehead on this 'double triangle' and dip your face in the space in between.
10. Close your eyes and relax.
11. Do abdominal breathing and maintain this position as long as comfortable.
12. Lie on your back and resume.

Benefits:

• Makarasana induces a complete relaxation of the body and mind.
• It relaxes the muscles and relieves the fatigue after a strenuous asana.
• The asana relieves and helps correct many breathing troubles and disorders in the genito-urinary system.
• It helps to reduce high blood pressure.
• Makarasana stimulates the small intestines which, in helps the digestive processes.
• It prevents scoliosis and flatulence

Mandukasana - The Frog Pose

"Manduk" means "frog" in Sanskrit. The arrangement of the legs in this posture resembles the hind legs of a frog. Hence the name.

Sequence:

1. Assume the Vajrasana, posture with the posterior planted firmly on the floor between the upturned feet.
2. The inner edges of the feet should encircle the posterior.
3. Spread the knees as wide apart as possible and rest them on the floor.
4. The feet should point towards each other with the soles facing upwards.
5. Heels must point towards each other and the edges of the feet must touch the floor.
6. The feet should be at right angles to the legs and the toes pointing outward.
7. The big toes should touch each other behind the posterior.
8. You will now be squatting between your heels.
9. Rest the hands, palms down, on the respective knees.
10. Straighten the spine and look straight ahead.
11. Sit erect in this position for about ten seconds without strain.

Caution:

• People suffering from peptic or duodenal ulcer, severe back pain and cardiac problem, and patients who have undergone abdominal surgery should avoid this exercise.

Benefits:

• Mandukasana improves functions of all organs.
• It benefits people suffering from constipation, diabetes and digestive disorders.
• It improves the lungpower, circulation in the walls of the chest and abdomen and tone of the abdominal and shoulder muscles.
• It also improves sciatica in some people.
• The asana acts especially in the joints of the knees and ankles improving coordination and fluidity of movement.

Matsyasana - The Fish Pose

"Matsya" means "fish" in Sanskrit. If a person lies steadily on water in this posture, he can keep floating on it easily like a fish without the help of the hands and legs, as the name of the asana suggests.

Sequence:

1. Form a footlock in Padmasana with the knees touching the ground.
2. Lean hack gradually on your elbows and lie flat on your back with the support of the hands and elbows.
3. Bring the hands backward towards the head and place your palms flat on the floor under the corresponding shoulders in the reverse direction.
4. Pressing down the knees and palms and pushing your chest and abdomen forward, raise the shoulders, back and hips from the floor, supporting the body with your hands. While raising them, make an arch of the spine and, simultaneously, bend your head and neck backward as far as you can to place the crown of your head perpendicularly on the floor.
5. Bring your hands forward and grasp the back of your thighs with your palms.
6. Using your elbows for leverage, raise your chest and abdomen and, accentuating the arch of the spine, place the crown of your head in position on the floor.
7. Make hooks of the index finger, the middle finger and thumb of each hand and catch in each of them the opposite big toes and pull them gently.
8. Maintain this position comfortably, breathing deeply and rhythmically.
9. Return slowly in the reverse order to the starting position of Padmasana.
   

Benefits:

• Matsyasana tones up the spinal column.
• The cervical and dorsal regions are fully extended and become more flexible. If the spine has become habitually curved by sitting incorrectly, it will again become straight by the regular practice of this asana.
• The chest expands and the capacity of the lungs increases by the abundant supply of fresh air.

Naukasana - The Boat Pose

"Nauka" means "boat" in Sanskrit. The final position of this asana resembles a boat. Hence the name.

Sequence:

1. Lie straight on your abdomen and chest with your forehead resting on the floor.
2. Keep the feet together and the arms on the sides.
3. Stretch out the arms on both sides of the head and keep them parallel.
4. Turn down the palms on the floor with fingers close together.
5. Keep your forehead on the floor between the upper arms.
6. Inhaling, raise the arms, head, neck, shoulders, trunk and legs all together slowly and simultaneously as high as possible without bending the knees and elbows and without any jerk.
7. While doing this, keep the upper arms touching the ears and the feet together.
8. Bring the head up as high as possible and keep it between the raised upper arms.
9. Bend the extremities as far back as possible, and the back should be well arched.
10. The whole body should be curved from the fingertips to the toes, both of which should be on the same level.
11. Balance the entire weight of the body on the lower part of the abdomen which alone should touch the ground.
12. Maintain the posture motionlessly, as long as you can comfortably hold your breath.
13. Exhaling return slowly to the starting position.
14. Relax completely in Savasana.
    

Benefits:

• Naukasana bends the middle of the spine and makes it flexible.
• Deformities of the spinal column are corrected.
• It strengthens the hips, arms, thighs, knees, calves, feet and the pelvic region.
• It expands the chest and strengthens the lungs.
• It strengthens the muscles of the back, abdomen, the lower limbs, neck and shoulders.

Oordhwa Pada Hastasana - The Hand-to-Raised-Feet Pose

"Oordhwa" means "raised", "Pada" means "foot" and "Hasta" means "hand" in Sanskrit. You have to touch your raised feet with your hands in this posture.

Sequence:

1. Lie flat on your back.
2. Stretch out your legs fully and keep them together.
3. Place the palms on the respective thighs with fingers pointing to the feet.
4. Join the heels and the big toes.
5. Keep the knees stiff.
6. Breathing gently, raise your head, neck, shoulders, trunk and legs together slowly and simultaneously without bending the knees and elbow.
7. Keep the toes pointing outwards.
8. While doing this, slide down the palms along the thighs, keeping the arms fully stretched over the corresponding thighs.
9. Hold the legs straight at an angle of about 60 degrees to the ground.
10. Without altering the position of the legs, bend the trunk and head further forward and reach out to touch the ankles with the tips of your fingers.
11. The back should be well arched.
12. Balance the entire weight of the body on the posterior.
13. Focus your eyes on the big toes.
14. Maintain this posture as long as comfortable, breathing gently.
15. While breathing gently, return very slowly to the starting position in the reverse order.

Benefits:

• Oordhwa Pada Hastasana exercises well the neck, shoulders, diaphragm, arms, posterior, thighs, knees, calves and feet.
• It keeps the uterus healthy.
• The lower back, hips and the pelvic region become more flexible.
• This position strengthens the hamstring tendons and the muscles in the back of the knees.
• It strengthens the organs of the abdomen and tones up the solar plexus.

Padahastasana - The Hand-to-Feet Pose

"Pada" means "foot" and "Hasta" means "hand" in Sanskrit. You have to catch your big toes with your hands in this posture.

Sequence:

1. Stand upright with the feet parallel and the heels about six inches apart.
2. Inhaling, raise your hands straight above your head, palms outwards.
3. Exhaling, bend your head and trunk from the waist as far back as you can without tipping over, with upper arms touching the ears.
4. Inhaling, bend forward from the waist, keeping the knees straight and the upper arms touching the ears.
5. As soon as the arms extend straight above your head, start exhaling and continue to bend your head and trunk forward from the waist.
6. Reach forward and catch hold of the big toes with your thumbs, index and middle fingers.
7. Holding out your breath, pull the big toes and move your forehead into the space between the knees. Keep the legs straight and the knees stiff.
8. Maintain this position for a few seconds while holding out your breath.
9. Start inhaling and return slowly to the upright position in the reverse order.

Benefits:

• Padahastasana secures the maximum stretching of the posterior muscles, from the legs to the neck. The lateral muscles of the trunk are also brought into play to some extent.
• The tendons and ligaments of the thighs and legs are well stretched and the hamstring muscles at the back of the thighs are strengthened by this practice.
• It also gives a good pull to the sciatic nerve.
• The ankles, calves, the back of the thighs, hips, waist, back, shoulders and neck are all well exercised and blood is rushed to all these parts.

Padmasana - The Lotus Pose

"Padma" means "lotus" in Sanskrit. "Padmasana" means sitting in the "Lotus Posture". This posture is called Padmasana because the arrangement of the hands and feet resemble a lotus when seen from a distance. The two feet placed upon the opposite thigh resemble the leaves while the two hands placed one over the other resembles the lotus in full bloom.

Sequence:

1. Sit erect.
2. Stretch out your legs in front of you and keep the heels together.
3. Hold the right ankle with the right hand and the right big toe with the left hand. Bending the right knee outwards, pull round the right foot towards your left groin line. Set the foot firmly at the root of the left upper thigh. The heel should lightly press the left side of the lower abdomen. The foot must lie fully stretched over the left thigh with its sole turned upwards. Keep the right knee pressing the floor.
4. Similarly, fold the left leg and place the foot firmly at the root of the right upper thigh. The foot must lie fully stretched over the right thigh with the sole turned upwards. Keep the left knee also pressing the floor.
5. With both legs now interlocked, keep the spine, neck and head erect.
6. Place one palm upon the other, both turned upward and cupped, and rest them on the upturned heels a little below the navel.
7. Remain in this posture in perfect ease until you begin to be uncomfortable.
8. Unlock the footlock. Stretch out your legs and return to the original sitting position.
9. Practice alternating the legs.

Caution:

• Do not sit in this posture while eating food or immediately after taking it.
• Persons having sciatica or varicose veins in the legs should attempt this posture cautiously.

Benefits:

• Sitting in Padmasana will help to reduce excess fat in the abdomen, buttocks and thighs.
• This posture strengthens the thighs and calves and provides elasticity to the hamstring muscles.
• Padmasana develops the correct carriage of the body with perfect equilibrium since the spine has to be kept straight during the practise.
• The important muscles, ligaments and tendons of the lower extremities are extended and flexed while sitting in Padmasana and relaxed when it is released.
• This posture promotes a rich supply of blood to the organs in the pelvic and the abdomino-genital regions while the flow of blood to the lower extemities is limited. Since more blood is made to circulate in the lumbar region of the spine and the abdomen, the spine and the abdominal organs are toned up.
• It firms up the coccygeal and sacral regions of the spine and the sciatic nerve. It also tones up the colon.
• It limbers up stiff knees and ankles and improves the flexibility of the hip-joints. It relieves arthritic pain in these areas.
• Minor spinal deformities are set right.
• The erect spine prevents the compression of the abdominal viscera while sitting in this posture.

Parvatasana - The Mountain Pose

"Parvata" means "mountain" in Sanskrit. As the arms are raised high and the fingers are joined together above the head in this posture, the body resembles mountain peak and hence the name.

Sequence:

1. Sit erect in Padmasana
2. Form a firm finger lock.
3. Inhaling, stretch the arms with the finger-lock vertically above the head without raising the seat and knees.
4. Turn the palms up exactly above the centre of the head.
5. Exhale.
6. Inhaling again, stretch your arms upwards from the shoulder blades and stretch the trunk to the maximum without moving from your seat.
7. Maintain this posture, holding your breath.
8. Exhaling, resume the starting position.

Variation: Instead of forming a finger lock, both palms may be joined together with the fingers well stretched out above the head.

Benefits:

• Parvatasana pulls up all the abdominal, pelvic and side muscles, stretches the spine and ribs, loosens the hips, stretches and exercises the usually inactive waist zone and helps to reduce a fat, flabby and protruding abdomen. As a result, the body becomes slim and its balancing power increases.
• The chest expands to its full extent and the lung's capacity improves by the regular practice of this asana.
• It also aids correct breathing.
• The asana strengthens the muscles of the back of the diaphragm.

Paschimotanasana - The Posterior Stretch

"Paschima" means 'behind', 'back' or 'posterior' and 'Uttana' means to stretch out in Sanskrit. "Paschimotana" means stretching the posterior regions of the body.

Sequence:

1. Sit upright in Sukhasana, keeping the head, neck and spine erect.
2. Stretch your legs straight out in front of you and keep them together.
3. Keep the knees straight.
4. Place the palms on the respective knees.
5. Bend your trunk and head slowly forward and downward from the waist. While doing this, slide forward the hands along the shins and grasp the corresponding big toes with the index finger, middle finger and thumb of each hand without bending the knees.
6. Keep the head between the upper arms and pull the big toes steadily. While doing so, bend further forward, curve the spine and aim your forehead towards the knees.
7. Take a deep breath and exhale slowly.
8. Lower the head down as far as you can towards the knees, drawing in your abdominal muscles gently, still grasping and pulling the big toes and keeping the knees straight.
9. Bend the arms and rest the elbows gradually on the floor.
10. Using the elbows as levers, rest your forehead on the knees which should not be raised or bent.
11. Exhale completely.
12. Holding out your breath, stay in this posture for a few seconds or as long as you are comfortable.
13. Return slowly and smoothly in the reverse order to the starting position.
14. Freely exhale and inhale until your breathing returns to normal.

Caution:

• Perform Paschimotanasana on an empty stomach.
• Persons who have back trouble or have undergone any abdominal operation should practice this asana only on the advice of a doctor who is knowledgeable about yoga.
• Persons who have slipped disc or hernia and women who are pregnant must not practice this asana.
• Do not release the posture suddenly and get back to the starting position quickly. Unbend the spine slowly and gently while returning.
• Be relaxed and comfortable in the final position and do not allow the body to become tense.

Benefits:

• Paschimotanasana is a fine stretching exercise for the back of the whole body, from the heels to the top of the spine. In one continuous movement, almost all the posterior muscles of the body, particularly the hamstring muscles at the back of the thighs and the muscles of the small of the back, are fully stretched and relaxed. The muscles of the neck, chest, shoulders, the spinal column, hips and the recti are also brought into play.
• This asana stretches the spine to its maximum length, which makes it supple and flexible.
• The asana stretches the ribcage and its regular practice will expand the lungs more.
• The practice of this asana improves digestion and the peristaltic action of the bowels.
• The joints of the arms, elbows, shoulders, legs, knees, ankles and hips become more elastic.
• This asana is good for reducing fatty deposits in the abdomen, hips, backside and thighs. Obese persons may repeat it as many times as possible to reduce their waist and protruding belly.
• The loins and the waist get into good shape. The legs also become firm and develop evenly.
• This asana rectifies minor postural defects and deformities in the curvature of the spine, and helps a person to attain his full stature.
• Paschimotanasana gives relief in cases of sciatica, muscular rheumatism of the back, backache, lumbago, slipped disc and asthmatic attacks.
• It is a good remedy for constipation, dyspepsia, flatulence, belching, hiccoughs and digestive disturbances.
• It can be recommended for the enlargement or sluggishness of the liver and spleen.
• It will check the development of piles and prevent several functional disorders of the intestines.
• Diabetic patients may practice this asana with advantage as it activates the pancreas.
• It helps overcome many menstrual disorders.
• Daily practice of this asana helps to cure impotency and seminal weakness, increases vitality, and enhances the power of sex control.

Pavanamuktasana- The Wind-Releasing Pose

"Pavana" in Sanskrit means "air or gas" and "mukta" means "free or release". Hence, this pose is also known as the wind releasing pose. It is a yoga posture through which the stagnant air or gas from the body is released. In this yoga posture, one has to press his thighs against the abdomen and keep the wrists or elbows clasped. The neck is bent forward so that the forehead or chin can touch the knees.

Sequence:

1. Lie down in a supine position i.e. flat on your back.
2. Exhale and then while inhaling, slowly lift your legs straight up an angle of 90 degree from the floor.
3. Bend both the legs from the knee so that the knee touches your chin.
4. Rest the thighs against your abdomen in a way that your stomach and chest feel the pressure. Also ensure that the knees and ankles are kept together.
5. The knees should then be encircled with both the arms.
6. Clasp the opposite elbows with the hands.
7. Bend forward your neck and try to place your chin or forehead on the knees.
8. Hold the position and breathe normally.
9. Then slowly straighten your neck and bring back your head on to the ground.
10. Unclasp your hands and slowly bring them back to its original position i.e. besides your body.
11. Start inhaling, straighten your legs and place them at an angle of 90 degrees from the ground.
12. Exhale and bring back your legs slowly to the supine position.

Note: For beginners, you need not touch the knees with your forehead or chin, just try to draw it as much closer as you can.

Caution:

• Do not overstrain your neck in a bid to touch the knees.
• Your body should be relaxed.
• Don’t hold your breath; breathing should be normal.
• Do not overstretch in a bid to pull your thighs too closer to the abdomen.

Benefits:

• It stretches the neck and back.
• It increases the efficiency of the internal organs.
• Any trapped gas in the large intestine is released.
• Blood circulation to all the internal organs is increased.
• It improves the digestive system and relieves constipation.
• It provides strength to the lower back.
• It improves sterility and cures impotency.
• It reduces fats from the abdomen and lower back.
• It cures jaundice.

Purna Titali Asana - Butterfly Pose

"Titali" means "butterfly" in Sanskrit.

Sequence:

1. Fold legs at knees, bringing soles of feet together.
2. Inhale.
3. Exhale.
4. Place hands on the feet, adjusting them so the feet are moved closer to the groin region.
5. Place the elbows on the thighs.
6. Inhale deep and press both the thighs downward with the elbows effortlessly.
7. Remove your hands from thighs and try to raise the knees without any support.
8. Exhale.
9. Ensure the back is straight but relaxed.
10. Hold this final pose for as long as possible, eyes shut and breathing normally.
11. Slowly increase duration in this pose to a minute or so.

Note: You may keep small cushions at each knee respectively. But move away from such support after a few weeks. Those with respiratory problems may sit on a cushion for longer duration.

Cautions:

• Avoid in case of knee problem.

Benefits:

• It is a mood enhancer and stress-buster.
• It is also among the most healing of all yoga poses.
• It is particularly beneficial to the uro-genital system.
• Prepare the legs for Padmasana and other meditative asanas.
• Relieve the inner thigh muscles tension.
• Removes tiredness from long hours of standing and walking.

Samasana

In Sanskrit "sama" means "equilibrium". In this asana the external organs of the body are kept in such a way that they stand divided into two, hence the name Samasana.

Sequence:

1. Sit with both legs together and stretched, toes erect, spine erect and both hands straight and palms resting on the floor.
2. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
3. Fold left leg and place its sole touching inner side of the right thigh.
4. Fold right legand place its foot in between the thigh and the calf of the leg.
5. Keep the wrists of both the hands on the respective knees and take Gyana Mudra.
6. Continue normal breathing.
7. While releasing from the pose, gradually bring the hands beside the waist.
8. Straighten the right leg.
9. Straighten the left leg.
10. Get both the legs together, return to the sitting posture.

Benefits:

• As the backbone is kept vertical and upright, it starts functioning better.
• If Dhyana Mudra is practiced along with this asana then they together work great for stabilizing pulse beats.
• Strained muscles are healed gradually and therefore in return it heals up the strains on the heart. Consequently, breathing slows down.
• This asana is particularly useful for concentration and meditation.

Sarvangasana - The All-Parts Pose

"Sarva" means "all" and "Anga" means "part" in Sanskrit. Almost all parts of the body are involved and derive benefit from this asana and hence the name.

Sequence:

1. Lie on your back with arms on the sides and palms turned down.
2. Keep the legs together, the heels and big toes together.
3. Breathe normally and relax the whole body.
4. Pressing the palms and elbows down and keeping the knees straight.
5. Inhale and while inhaling, raise the legs together till they are perpendicular to the floor.
6. Exhale and while exhaling, increase the pressure of your palms and elbows against the floor and raise your hips and lower back off the floor and move your legs towards your head.
7. Place the palms beneath the hips and prop up the trunk and legs.
8. Sliding the palms higher on the trunk, keep on pushing the hips and the small of the back higher and raise the whole trunk off the floor till it is vertical. While doing this, bring the legs also back to the vertical position.
9. Place the palms at the back of the ribs and support the raised trunk and legs with the palms, forearms and elbows.
10. Sliding the palms higher and higher again, raise the hips and legs further till the trunk and legs are in a straight line.
11. Push the chest forward towards the chin and form a chin-lock.
12. Fix your gaze on the big toes and keep the balance.
13. Breathe deeply and rhythmically and maintain this posture for about three minutes.
14. Return slowly to the starting position in the reverse order.
15. Take a few deep breaths and then breathe normally.
16. Relax the body completely in Savasana.

Caution:

• Do not attempt Sarvangasana if you have any history of serious cardiovascular disorders or high blood pressure.
• Avoid it if you are suffering from cold and your nostrils are blocked or if you have a thyroid disorder.
• Persons suffering from eye trouble should avoid this asana.
• Young persons below fourteen years should not practice this.
• Women should not do it during menstruation as the blood released at this time is often very acidic and a back-flow could damage the womb.
• Do not practice it if you feel dizzy or have palpitation while performing it.

Benefits:

• The principal physical benefit of Sarvangasana lies in keeping the thyroid and parathyroid glands healthy, which regulate the functioning of many vital organs of the body and stabilize the metabolic processes. A healthy thyroid will reduce nervous tension. Signs of old age, due to the faulty functioning of the thyroid, are counteracted by performing this asana regularly.
• It also activates the pituitary and thyrnus glands and keeps the prostate gland healthy.
• It prevents the untimely wrinkling of the face and premature ageing.
• The inverted position of the body in Sarvangasana, in which the feet and legs are kept higher than the heart, promotes an increased flow of blood to the thorax, neck and head on account of the reversal of the gravitational pull on the blood flow. A rich flow of blood to the brain, the scalp, face, the organs of the chest, the roots of the cranial and spinal nerves, and other vital organs and glands is ensured. Most circulatory congestions are relieved besides promoting the free flow of hormones into the blood. The reverse flow of blood also relieves the work of the heart.
• A regular practice of this asana will keep the vertebral column supple. A stiff spine can be made pliable and minor defects in its curvature are corrected. The spinal nerves are also toned up.
• The muscles of the upper arms, shoulders, neck and thighs get strengthened.
• The inversion of the body relieves any congestion of the organs in the lower part of the abdomen and the pelvis.
• The liver and kidneys get massaged and function better.
• It improves digestion and pancreatic secretion.
• It prevents the accumulation of fat around the abdomen, waist and hips.
• This asana prevents sagging of breasts in women.
• It improves the functioning of the throat vessels and the vocal cords. The voice is enriched on account of the pressure exerted on the neck and the massaging of the larynx and pharynx and all the organs of the throat.
• It enables the practitioner to have good eyesight.
• Persons engaged in sedentary occupations or whose work demands long hours of standing will find this posture ideal for easing the legs.
A regular practice of this asana will help to regulate and normalize the weight of the body because of its effect on the thyroid gland.
• The practice of this asana gives relief to those suffering from palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.
• Doing this asana regularly will prevent goiter.
• It relieves pain in the back of the neck.
• It prevents hernia and gives relief in cases of bleeding piles and urinary disorders.
• This asana has often been found helpful in the treatment of leprosy.
• Sarvangasana counteracts nervous fatigue and exhaustion.
• The continued practice of Sarvangasana prevents cold and other nasal disturbances by clearing congestion in the sinus cavities.

Sasankasana - The Hare Pose

"Sasanka" means "hare" in Sanskrit. The final position of this asana resembles a bounding hare.

Sequence:

1. Sit in Vajrasana.
2. The posterior should rest between the inner edges of the heels.
3. Keep thighs and knees together and soles upturned.
4. Inhaling, raise the arms over the head and keep them stiff and straight.
5. Palms should be turned outwards.
6. Keeping the inside of the upper arms touching the ears and holding your breath, lean backward as far as possible.
7. Exhaling and keeping the inside of the upper arms touching the ears, bend your pelvis and the whole trunk slowly forward from your posterior bones without raising your seat from the floor. While doing so, bring your head and arms down till the palms rest on the floor.
8. Slide the hands forward along the floor to the maximum extent and rest your forehead on the floor in front of your knees.
9. Keep the palms together and thighs pressing the abdomen.
10. Hold out your breath and maintain this position for about five seconds or as long as comfortable.
11. Inhaling, return slowly to the starting position in the reverse order, keeping the inside of the upper arms touching the ears and without raising your seat.

Benefits:

• Sasankasana stretches the shoulder girdle and the sacral region of the spine.
• The arms, shoulders and the upper back are well stretched.
• Stooping shoulders are set right.
• This posture offers good traction to the spine, relieving spinal problems.
• It also gives relief in cases of slipped disc.
• It brings a copious flow of blood to the brain and face.
• It strengthens the knees, ankles and insteps.
• Leaning backward tones the abdominal muscles and organs and improves digestive power.

Savasana - The Corpse Pose

"Sava" means "dead body" in Sanskrit. To practice this asana, one should lie motionless on the floor like as dead body in order to secure complete relaxation of all parts of his body and remove tensions, both physical and mental.

Sequence:

1. Select a quiet and well-ventilated place.
2. Spread your carpet on a firm and flat surface.
3. Wear only minimum clothing.
4. Lie flat on your back at full length.
5. Rest your head in a comfortable position with the face turned upwards.
6. Stretch out your legs at full length.
7. Legs should be kept sufficiently apart.
8. Keep the knees slightly flexed.
9. Extend the arms fully and rest them lightly on their respective sides with the hands about a foot away from the thighs.
10. Palms should be turned upwards and fingers slightly curled.
11. Allow your mouth to fall open slightly.
12. Drop your chin and let your lower jaw sag a little.
13. Allow your teeth to part a little.
14. Close your eyes gently.
15. Breathe naturally through the nose and do not attempt to regulate your breathing.
16. Lie perfectly still like a corpse and persuade all your muscles to relax completely.
17. Relax your mind by freeing it from immediate cares, conflicts, worries and fears.
18. As you relax, allow your mind to run over every part and organ of your body from head to toe. Get a picture of each part in your mind and 'let go' without any conscious effort.
19. If there are any parts of your body that still feel taut, relax them by releasing the muscles.
20. Be aware of only your breath and follow its rhythm until you lose consciousness of your body.
21. As you regain consciousness of the body, take a few deep breaths.
22. Join your legs slowly and bring back your arms to their respective sides.
23. Open your eyes gently.
24. Stretch your limbs and get up slowly to the sitting position and then to the standing position.

Caution:

• Do not practice under glaring light.
• Always relax on a firm and flat surface.
• Do not yawn at any stage of the practice.
• Do not keep your hands under your head or on your chest.

Benefits:

• Savasana, rightly practiced, pacifies the body and quietens the mind by discharging muscular, nervous, mental and emotional tensions almost immediately.
• Persons who are tense by temperament and who find it hard to relax may do it whenever they are restless or agitated and they will gain stability and balance besides feeling more rested.
• The debilitating effects of anxiety, frustration, fear, insecurity and restlessness, both physical and mental, are minimized.
• Fits of depression and emotional conflicts which are the consequences of stress will be eliminated gradually and inner peace regained quickly.
• The restful repose of Savasana imparts new vigor to the body and mind simultaneously. The whole body gets conditioned and the physical and mental capacity is considerably increased.
• Rest and calmness and the sense of well-being by Savasana repair the overworked parts of your body and they start working again more vigorously as they are recharged with energy. Your reserves of energy make good the losses resulting from the stresses of everyday life. Efficiency in work improves.
• A regular practice of this asana will enable you to strike a balance between rest and work.
• Conscious relaxation in this posture between spells of work in office or at home will counteract fatigue and refresh the tired limbs quickly and completely. It gives the maximum renewed strength in the minimum time.
• Relaxation in Savasana when you are mentally fatigued after prolonged work will improve concentration.
• Savasana enables you to overcome fatigue in a few minutes. After playing strenuous games, doing intense physical exertion, or long-distance walking, you may do this asana till your breathing resumes its normal rhythm and your heart regains its normal beat. This will eliminate fatigue and you will feel refreshed since the exercised and overtaxed parts and muscles of the body are given adequate rest and thorough relaxation.
• It is imperative that this asana is done both at the beginning and at the end of every yoga session: it should also be interspersed with other exercises to get the best benefit. If it is practiced for a brief period between any two strenuous asanas or a group of asanas, it will work off the pent up tension in the muscles and revitalize the limbs. You may also round off a session of yogic exercises by relaxing in this asana for about ten minutes to cool down the body.
• Persons who are tired after a sleepless night will feel refreshed if they do this asana for a few minutes at frequent intervals during the day. They will sleep well at night as deep relaxation helps to promote sounder sleep.
• A few minutes of psychosomatic relaxation in this asana is more beneficial for the body and mind than many hours of restless sleep.
• If Savasana is practiced for longer spells during the day at frequent and regular intervals, the hours of sleep during the night could be reduced. The need for daytime dozing will also decrease.
• By practicing this asana, any difficulty in going off to sleep can be overcome and the need for sedatives can be gradually reduced and finally eliminated as this asana is a natural tranquillizer.
• Savasana provides relief form various aches and pains.
• It gives relief during giddiness, nervousness and irritability.
• It alleviates headache, angina pectoris and dyspepsia.
• Relaxation in Savasana tames the mind and makes it calm and alert.
• It helps withdraw senses from their objects and makes concentration and meditation easy.

Shalabhasana - The Locust Pose

"Shalabha" means "locust" in Sanskrit. The final position of this asana resembles a locust when it lowers its head to eat and raises its tail. Hence, the name.

Sequence:

1. Lie flat on your abdomen and chest with the face downwards.
2. Keep the hips close to the floor and the legs straight and close to each other.
3. Keep your arms stretched back on the sides with palms turned upwards.
4. Relax.
5. Raise your head a little and place your chin on the floor.
6. Clench your fingers into fists and place them close to the thighs.
7. Keep the knees rigid and stiffen your arms and legs.
8. Inhale slowly and deeply and hold your breath.
9. Put mild pressure on the clenched fists and raise backward both legs together slowly as high as you can from the navel without raising the head or bending the knees.
10. Hold this position for a few seconds.
11. Exhaling, put mild pressure on the fists and lower the legs, slowly to the floor without bending the knees.
12. Relax.

Caution:

• Aged and corpulent persons and beginners will find this asana difficult at first. They must not strain themselves to raise their legs very high from the floor. They must practice slowly according to their capacity, and each time they practice, they should try to lift the legs a little higher without strain and pause for a moment when they can go no further.
• One should practice Ardha Shalabhasana for a few weeks and strengthen their back and leg muscles before assuming the full posture which can be performed correctly only after long practice.
• Do not clench your fist too tight or too loose.
• Beginners may tuck in their fists under the thighs which will enable them to lift their legs higher and more easily.
• Breathing should be controlled while performing this asana.
• After completing Shalabhasana and before starting the next asana, relax completely in Savasana until breathing returns to normal.
• Persons with hernia, weak lungs and cardiac complaints should not practice the asana.
• Pregnant women should also not practice this asana.

Benefits:

• Shalabhasana is a good exercise for the legs, thighs, hips, buttocks, the lower abdomen, diaphragm and wrists.
• This yoga pose strengthens the muscles of the small of the back.
• Because of the deep inhalation and holding of the breath in this asana, the lungs expand and become strong and the chest broadens.
• The blood circulation improves.
• The asana directly massages the heart and improves its action.
• It greatly influences the activity of the adrenal and prostate glands and the reproductive organs and glands.
• The lower lumbar and sacral regions of the spine become more flexible and the lumbo-sacral nerves are toned tip.
• Shalabhasana corrects any faulty curvature in the base of the spinal column.
• It dissolves excess fat from the thighs, hips, waist, abdomen and the posterior.
• A protruding belly gets reduced and the waist becomes resilient and supple.
• Persons suffering from bronchitis get relief.
• This asana is used for the relief of rheumatic pain in the hips and knees.
• Practice of this asana alleviates oedema of the ankles and feet.
• This yoga pose benefits women through its effect on the ovaries and uterus, helping to correct disorders of these organs.

Siddhasana - The Pose of an Adept

"Siddha" means a spiritually enlightened person in Sanskrit.

Sequence:

1. Sit erect in Sukhasana.
2. Stretch out your legs.
3. Place the left heel against the perineum and the right heel above the root of the generative organ.
4. Insert the toes of both legs between the opposite thighs and calves.
5. Knees must touch the floor.
6. Head, neck and the spine should be kept erect.

Benefits:

• This asana is one of the classic meditative postures and is practiced mostly for its spiritual values.
• The advanced yogis favor it for practicing meditation pranayamas.

Simhasana - The Lion Pose

"Simha" in Sanskrit means "lion" and hence this pose resembles a seating lion. Here, a person imitates a majestic lion with his jaws thrown wide open and tongue fully stretched out.

Sequence:

1. Sit in Vajrasana— your back upright and hands resting on the thighs.
2. Raise your buttock and bend both the legs, folding your knees backward like a scissor i.e. right leg placed above your left leg.
3. The body, head and neck should be straight and the entire body weight should be on the toes.
4. Rest your hand on your knees and spread your fingers.
5. Exhale and open your mouth slowly, taking out your tongue.
6. Stretch the tongue out as much as possible.
7. Gaze should be upwards pointing at your eyebrows.
8. Hold this position for some time.
9. Come back to your original position exhaling.

Note: For beginners, in case you find the bending of legs and placing the right leg over the left leg uncomfortable, simply sit on vajrasana.

Caution:

• If you have a knee injury, sit on a chair or sofa and do the pose.
• The hands when placed on the knees should be straight.
• The chest should remain erect.
• While bringing out the tongue, exhale from the mouth making a sound, even if it’s not like the roar of a lion.

Benefits:

• The blood circulation in the neck muscles improves.
• It relieves tension in the chest and face.
• It checks tonsillitis.

Sirshasana - The Head Stand

"Sirsha" means "head" in Sanskrit. It is required to "stand on his head" in this asana and hence the name.

Sequence:

1. Spread a cloth or blanket folded several times on the carpet to serve as a cushion or pad for your head.
2. Kneel down in front of the pad with only the toes and knees touching the ground.
3. Sit back between your heels.
4. Stoop forward, raising the haunches from the heels.
5. While doing so, bend your arms and place your elbows, forearms and hands on the pad on either side of your head.
6. Form a firm finger-lock to fit round the back of your head, palms facing inwards.
7. Bring the elbows in towards each other and make a convenient angle in front of you with the forearms and elbows.
8. Bend the head down perpendicularly and place the hind part of the crown of your head on the pad with the interlocked fingers pressing the back of your head.
9. Raise your knees, hips and the lower part of your trunk and straighten out your legs.
10. Bring the feet together.
11. Drag your feet slowly towards your face and balance your feet on tiptoe.
12. Knees should be close to the chest.
13. Pressing the toes, elbows, forearms and head against the floor, give a gentle kick and lift your feet together off the floor.
14. The thighs should be upright, the legs horizontal and the trunk perpendicular to the ground.
15. Keep the feet together and maintain balance.
16. Fold the legs back on the thighs.
17. Raise the folded legs and thighs till the thighs come parallel to the floor.
18. Straighten the back maintaining balance.
19. Straighten out the thighs fully in line with the trunk, with the legs still folded back on the thighs.
20. Open out your legs and stretch them up vertically.
21. Bring the legs together and maintain balance.
22. This is the final position.
23. Return to the starting position slowly in the reverse order.
24. Lie down in Savasana and allow your muscles to relax.

Benefits:

• This asana directly stimulates the pineal and the pituitary glands in the brain whose healthy functioning is essential proper metabolism.
• A regular practice of Sirshasana benefits the nervous, circulatory, respiratory, digestive, excretory and endocrine systems.
• It also sharpens the sensitivity of the sense organs.

Sukhasana - The Comfortable Pose

"Sukha" means "pleasant" or "comfortable" in Sanskrit. Any cross-legged sitting position which you find comfortable, in which the body does not shake and in which you can remain at ease for a long time, is called Sukhasana.

Sequence:

1. Sit erect.
2. Stretch out your legs loosely in front of you.
3. Fold the left leg and draw in the foot towards the body. Raise the right knee and slide the left foot under the right thigh with the sole tilted up and touching the back of the right thigh near the knee.
4. Similarly, fold the right leg and draw in that foot towards the body. Raise the left knee and slide the right foot under the left calf (not thigh) with the sole tilted up and the edge of the foot supporting the left shin.
5. Rest the hands on the respective knees. Hold the head, neck and spine erect. Maintain this position as long as you like.
6. Stretch forward both the legs and release the posture.
7. The position of the right and the left legs could be interchanged.

Benefits:

• This is the easiest of all asanas and the simplest of the crossed-legged postures and can be practiced by all.
• This is a basic sitting posture. You may start your daily yogic practices by first sitting in this position.
• This is a very comfortable posture and you may remain in it for long periods of time without any discomfort in the legs or pain in the knee-joints. The entire body will be at ease.

Supta Baddha Konasana - Reclining Bound Angle Pose

"Supta" in Sanskrit means "reclining", "Baddha" means "locked up or bound" and "Kona" means "angle". Hence, this asana also means 'Reclining Bound Angle Pose'.

Sequence:

1. First assume the Baddha Konasana posture.
   
2. Exhale and lean towards the back, using your hands as support. Bring your elbows to the floor.
3. Lower the entire back to the floor.
4. Remain in this position for 5-10 minutes. Beginners can start with just one minute also.
5. To come out from this pose, push your thighs towards each other using your hands. Then roll over to your side and come out of this pose.

Note: For beginners, you can use a bolster or several folded blankets to support your spine, if you are not comfortable reclining on the floor. You can also place a block under each knee for support.

Caution:

• Be extra careful if you have a groin or knee injury.
• Avoid this pose if you are suffering from a hip or shoulder injury.

Benefits:

• It provides beneficial for the pelvic area.
• It increases vitality in digestive areas.
• It is highly beneficial for pregnant women.
• It provides relief from PMS and menopausal symptoms.
• It provides relief from mild depression.
• It stretches the inner thighs and menopausal symptoms.

Supta Udarakarshanasana - Lying Abdominal Twist

This pose involves abdominal twisting.

Sequence:

1. Lie on your back.
2. Spread your arms out, placing them on the floor, palms down.
3. Inhale.
4. Bend the right leg at the knee.
5. Place the right sole on the left thigh.
6. Exhale.
7. Using your left hand press down right knee to floor on the left.
8. Simultaneously, twist your head to gaze at the right hand.
9. Hold for a few seconds, without letting off the pressure on the bent knee, breathing evenly.
10. Release.
11. Repeat three to five times.
12. Relax.
13. Repeat entire sequence for the other side.

Benefits:

• Spinal nerves are toned, strengthening you emotionally.
• Legs are toned, helping in aligning posture.
• Metabolism is tweaked, due to the massaging pressure on abdomen, aiding weight loss.
• Waist and hips are trimmed.
• It helps regularize bowel movements and prepares the body for the day ahead.

Supta Vajrasana - The Reclining Vajrasana Pose

"Supta" means "asleep" in Sanskrit. "Supta Vajrasana" is lying down supine in Vajrasana.

Sequence:

1. Sit in Vajrasana.
   
2. Lean back slowly from the waist with the support of your elbows till your head, shoulders and back touch the ground in easy stages without raising your knees from the floor or changing the position of the legs.
3. Allow your back to come close to the ground and lie supine.
4. Cross the arms and place the palms beneath the opposite shoulders so that the crossed wrists serve as a cushion for the head.
5. Keep the knees together and touching the ground.
6. Close your eyes.
7. Catch hold of the ankles and return slowly to the starting position in the reverse order with the help of the elbows.

Benefits:

All the benefits of Vajrasana accrue from this asana also.
• The importance of Supta Vajrasana lies in the fact that it exerts pressure on the utero-abdominal and genitourinary organs. This gives a better muscular tone and brings in a fresh supply of blood to the abdominal viscera, particularly to the kidneys, liver, pancreas and bowels.
• It stimulates the adrenal glands through pressure in the small of the back.
• In the final position, the muscles of the spine, abdomen, pelvis, thighs and legs are stretched fully which tones them up.
• It improves circulation of blood in the thighs, backside, knees and neck.
• It has a beneficial effect on the pelvic organs and the gonads.
• The asana expands the chest and increases the mobility of the thorax.

Surya Namaskar - Sun Salutation

"Surya" in Sanskrit means "The Sun God" and "Namaskar" means "connoting obeisance". Surya Namaskar or the sun salutation hence literally means "saluting to the sun".

Surya Namaskar is a series of 12 yoga postures performed in a single flow. Each movement is co-ordinated with the pranayamas or breathing technique — inhaling while extending or stretching, and exhaling while folding or contracting.

Sequence:

1. Stand straight as in Tadasana or the mountain pose. Keep you feet together and palms placed in front of your chest in prayer position. Take several deep breaths.
2. Inhale and raise your arms up above your head. Gently arch back or bend your head and upper trunk backwards as far as possible.
3. Exhale and bend forward. Touch the floor with your fingers and place your hands besides your feet. Try touching the knees with your forehead and if necessary, bend your knees.
4. Inhale and stretch the right leg back as far as possible, hence adopting a partial sitting position. Bend the left leg, keeping your arms straight. Lift your head slightly in the backward direction.
5. Exhale and bring your left leg behind, keeping it aligned with the right leg. Raise your body up from the hips and keep you spine and legs straight. Palm should be firmly placed on the ground. Look down in between the hands. Inhale.
6. While exhaling, lower your body so that the toes, knees, chest, hands and forehead touch the floor. But keep you abdomen slightly raised from the ground.
7. Inhale and stretch forward. Raise your body from the waist. Legs should be straight and palms under the shoulder by bending the arms from the elbow.
8. Exhale and raise your body from the hips.
9. Repeat step 4, but this time with the left leg being stretched back.
10. Repeat step 3
11. Repeat step 2
12. End the sun salutation by exhaling and lowering your arms to the sides in slow motion. Relax!

Caution:

• If your breathing goes fast, either take some rest or don’t perform the sun salutation on that day.
• Pregnant women should not practice this after their third month of pregnancy.
• Patients of hernia and high blood pressure should not do it.
• People suffering from back pain should try and avoid it.
• Women should not do it during their menses.

Benefits:

• It stretches the abdominal muscles and improves digestive system.
• It removes excess fat from belly.
• It boosts blood circulation.
• It prevents hair graying, hair loss and dandruff.
• It brings glow to your face and prevents wrinkles.
• It provides vitality and strength.
• It tones up the nervous system and improves memory.
• It helps in better sleep.
• It makes the spine and waist flexible.

Svastikasana - Auspicious Pose

"Svastika" in Sankrit means "auspicious", hence this pose is also known as the auspicious pose. Svastikasana when split into "Su-asti-ka" also means "being well and healthy". Hence, among the meditative postures, Svastikasana is considered as an auspicious sign.

In this pose, one has to sit properly on the ground with the soles of the feet between the opposite thighs and knees, and the body erect.

Sequence:

1. Sit down on the floor.
2. Stretch out both legs together.
3. Keep your hands by the side of the body and rest your palms on the floor keeping the fingers together and pointing forward.
4. Fold one of your legs at the knees and place it against the joint of the other thigh.
5. Similarly, fold the other leg and put it near the joint of the other thigh.
6. Place both the hands on the knees inGyan Mudra.
7. Keep both the legs together.

Caution:

• You should sit straight and your supine should be erect to avoid back injury.
• The soles of the feet should be between the thigh and the calf muscles to avoid calf and hamstring injury.

Benefits:

• It increases balance in body and mind.
• It helps to maintain normal body temperature.
• It tones the abdominal muscles.
• It improves the strength of the backbone.
• It tones the sciatic nerve.

Tadasana - Yoga Pose

"Tada" in Sanskrit means "mountain". Hence, this pose is also known as the Mountain Pose. Although it is the starting position for several standing poses, it is practiced separately as well. It is a balancing act where your feet are together and hands at the sides of the body.

Sequence:

1. Stand in an erect position.
2. Bring your legs together and place your hands by the side of your thighs.
3. Look straight ahead.
4. Slowly raise your hands straight in front, up to the arms with the palms facing each other.
5. Again raise your hands this time towards the sky with the fingers pointing upward.
6. Slowly raise your heels and try standing on your toes. You should raise your heel as much as you can and also stretch your body as much possible.
7. Now return to the original position with your heels going back on the ground first.
8. Slowly bring down your hands.

Caution:

• Since it is a balancing pose, do not make haste.
• Try not to lose your balance.
• Avoid getting a jerk.
• People with complaints of reeling sensation or whirling should not practice this pose.

Benefits:

• It improves height and corrects posture as the spine becomes flexible.
• It improves respiration.
• It helps in digestion.
• It removes visceroptosis and pain in the backbone.
• It tones up the leg muscles and strengthens knees, ankles and thighs.
• It may help relieve sciatica and also reduce flat feet.

Talasana - The Palm-Tree Pose

"Tala" means "palm tree" in Sanskrit. In this posture, the body is held upright like the trunk of a palm tree. Hence the name.

Sequence:

1. Stand erect.
2. Keep your feet slightly turned out and sufficiently apart according to your height and build. Look straight ahead.
3. Inhaling, slowly raise your arms overhead with the palms facing each other.
4. Raise your heels slowly, keeping your balance.
5. Lift yourself on your toes slowly until you stand on tiptoe.
6. Exhale slowly and keep balance.
7. Inhale slowly again.
8. Balancing the body on tiptoe, pull up and stretch your arms upwards from the shoulder-blades with the fingers outstretched.
9. Raise your heels also simultaneously as high as possible and stretch your body to the maximum.
10. Stretch your neck and head backwards and look up.
11. Hold your breath and keep your balance. Keep yourself firmly in this position as long as you can hold your breath comfortably.
12. Exhaling, relax the body and return to the starting position by slowly lowering the arms and heels simultaneously, bending the neck and head forward.

Benefits:

• Talasana fully stretches the upper portion of the body.
• It stretches the spine vertically in particular and straightens out unnatural curves if any.
• By practicing this asana, the body becomes well-built, well-proportioned, nimble and agile.
• It expands the ribcage and increases the capacity of the lungs.
• It firms up the respiratory muscles and the muscles of he neck, lower back, abdomen and pelvis.

Trikonasana - The Triangle Pose

"Tri" means 'three', 'Kona' means 'angle', and 'Trikona' means 'triangle' in Sanskrit The straight legs with the floor between the feet resemble the three sides of a triangle in this asana. Hence the name.

Sequence:

1. Stand erect. Keep the feet sufficiently apart.
2. Inhaling, raise and stretch out your arms sideways to shoulder level and parallel to the floor with palms facing downward.
3. Exhale slowly and breathe normally a few times.
4. Take a deep breath.
5. Exhaling slowly, rotate the trunk and head together from the waistline all the way around to the left without moving the feet or changing the position of the arms, and complete the exhalation. Hold this position for a few seconds while holding out your breath.
6. Hold this position for a few seconds while holding out your breath.
7. Take a deep breath again.
8. Exhaling slowly, extend your right arm downward towards the left big toe without bending the knees. While the right arm is moving downward, bend down your head and trunk slowly to the left from the waist.
9. Rest the fingertips of the right hand on the left big toe.
10. Raise and stretch your left arm straight up and bring it in line with your lowered right arm, keeping the left palm turned inwards.
11. Holding out your breath, turn your head to the left and look up quickly at the fingertips of your left hand.
12. Still holding out the breath, again turn your head downwards and look down quickly on the left big toe and look up at the fingertips of the raised hand a second time.
13. Maintain this position as long as you can comfortably hold out your breath.
14. Inhaling, release the right hand, twist the trunk and head back and rise up slowly to the erect standing position, lowering the left arm to the shoulder level and rotating the right arm sideways up to shoulder level in a wide circle.
15. Exhale slowly and take a few normal breaths.
16. Repeat the whole exercise, twisting the trunk and head to the right.

Caution:

• The movements must be very slow and rhythmical.
• Keep the knees and elbows straight throughout this asana.
• Bend only to the sides. While bending, the trunk must not sway forward. Your hips should not move so that the pull comes from your waist. Do not twist the trunk or hips.
• While bending, your feet should not slip.
• Bend the trunk little by little by sliding the palm lower and lower towards the foot, going a little further each time you practice. The movement must be continuous without interruption at any stage.
• Shift the weight of the body to the left when your left arm slides down on the left leg, and vice versa.
• If you cannot touch the ankle-joint, hold on to any portion of the leg as near to it as you can manage.

Benefits:

• It removes tension from the neck and the side muscles and opens up the chest and expands it.
• It exercises the hips and the buttocks.
• This asana reduces excess fat in the abdomen, waist and hips and massages that area of the flank where fat accumulates. It thus gives the body a graceful form with minimum effort.
• It increases the flexibility of the waist and the hip joints.
• It benefits women by slimming the waistline and giving shape and grace to the hipline besides exercising the pectoral muscles which hold the breasts in position.
• This is an excellent exercise for correcting a faulty posture and for making the body well-proportioned.
• Persons who have to sit for long periods at the workplace will find this posture invigorating, if it is practiced during the period of work.
• Practicing Trikonasana regularly improves the appetite. It also helps digestion and the assimilation of food.
• It relieves constipation by invigorating the peristaltic action of the bowels.
• It will help a person to attain full stature.

Upavistha Konasana - Wide Angle Forward Bend

"Upavistha" in Sankrit means "seated or sitting", "Kona" means "angle", hence this pose is also known as 'Wide Angle Forward Bend' or the 'Seated Wide Legged Straddle'. It is also referred sometimes as open angle pose and is considered a warm-up exercise for most of the seated forward bends and twists, and the wide-leg standing poses.

Sequence:

1. To start with, first assume theDandasana Posture.
2. Bend your torso back slightly taking the support of your hands.
3. Open your legs to an angle of 90 degrees.
4. Press your hands hard against the floor and slide forward your buttocks.
5. Widen your legs another 10 to 20 degrees or as much as you feel comfortable.
6. Press your thigh muscles and bones to the ground. The knee caps will then point straight up towards the ceiling.
7. Point your toes straight up to the ceiling.
8. Press the legs also to the floor.
9. Bend forward pushing your hands forward on the ground. With each exhalation, keep moving forward as much as you can.
10. Stay in the pose for 1 minute.

Note: For beginners, if you have trouble bending even a little bit forward, bend your knees slightly. You can also support your knees on thinly rolled blankets.

Caution:

• Do not bend so much that your lower back becomes convex.
• If you are having a back injury, sit up on a folded blanket and keep your torso straight.
• Avoid any kind of jerk during or after the pose.
• Take care if you tight hamstring muscles.

Benefits:

• It stretches the inside and back portion of your legs.
• It stimulates the abdominal organs.
• It strengthens the spine, hamstrings and calves.
• It calms the brain.

Urdhva Mukha Svanasana - The Upward-facing dog pose

'Svana' means 'dog' in Sanskrit.

Sequence:

1. Lie on your stomach and place your chin on the floor.
2. Place your feet close to each other with your palms flat on ground, on either side of your chest.
3. Inhale and hoist yourself off the floor, with the body supported only by palms and toes.
4. The knees and stomach should be lifted off the floor.
5. Continue breathing normally while making the following adjustments.
6. Arms should be straight; this deepens the arch at the lower back.
7. Head tilts back, further deepening the arch.
8. Hold this pose as long as comfortably possible, breathing normally.
9. Release and relax to the starting position with while exhaling.

Caution:

• Person with weak or injured wrists or lower back pain should not perform this pose.

Benefits:

• It is a powerful stamina-builder.
• It tones the arms, spinal nerves (elevating mood and mental control) and legs superbly.
• Removes wrinkles from neck and face.
• Improves voice and balances thyroid hormone flow.
• The pose boosts respiratory capacity and is therapeutic in digestive problems (like constipation, sluggish metabolism), diabetes and uro-genital problems.

Ushtrasana - The Camel Pose

"Ushtra" means "camel" in Sanskrit.

Sequence:

1. Assume the kneeling position.
2. Keep the knees shoulder-width apart and the big toes about eight inches apart. Only your knees and toes should touch the floor.
3. Place the posterior between the heels and sit comfortably.
4. Grasp the heels with the corresponding hands.
5. Press the heels with your palms.
6. Inhale and exhale a few times.
7. Inhaling, raise your posterior off your heels and come up on your knees and toes.
8. Pulling the shoulders back, push the hips forward.
9. Exhaling, raise the chest and bend the trunk and head back as far as you can, curving the spine backwards.
10. Keep the arms straight.
11. Turn your face towards the sky.
12. Complete the exhalation and take a few deep breaths.
13. Invert the feet and place the toes and the upper part of the feet flat on the floor.
14. Slide your hands down and grasp each ankle with the corresponding hand.
15. Bend backwards further on the arms and make a curvature of the body by arching the spine and neck.
16. Maintain this posture, breathing deeply and rhythmically, until strain is felt.
17. Inhaling, release the hands and return slowly to the upright kneeling position.
18. Resume the sitting position between the heels and then the original sitting position.

Benefits:

• The alternate flexion and extension of the spine in this asana makes it more flexible and particularly so, the lumbar area.
• It improves the tone of the muscles and nerves attached to the entire spine besides the deep muscles of the thighs, trunk, neck and face.
• It expands the lungs to their maximum capacity and develops the ribcage.
• The elasticity of the diaphragm also improves.

Utkatasana - The Half-Squat Pose

"Ut" means 'raised' and "kata' means "hips" in Sanskrit. This posture is known as "Utkatasana" because while practicing it, the heels and hips are raised.

Sequence:

1. Stand erect, keeping the feet apart at a slight angle to each other.
2. Stretch out your arms in front of your chest at shoulder level with palms turned down.
3. Inhaling, raise your body slowly until you stand on tiptoe.
4. Keep your balance.
5. Keeping the trunk and head erect, lower you body very slowly while exhaling till the back of your thighs press against the respective calves.
6. Exhaling, raise the right shoulder and bend the trunk and head together along with the raised right arm sideways to the left till the right arm is parallel to the floor.
7. Squat on your heels, without lowering the latter to the ground.
8. Squat erect on your toes and keep balance.
9. Spread the knees apart and keep them parallel to the floor.
10. Rest the palms on the respective knees and find your balance.
11. Bring the knees closer and stretch out the arms straight again in front of your chest.
12. Inhaling, rise up slowly on tiptoe, keeping your trunk and head straight, until you are standing on tiptoe.
13. Exhale.
14. Return to the starting position with the foot flat on the floor.

Benefits:

• This asana provides good exercise to the lower portion of the body, particularly the muscles of the hips, thighs, calves, ankles and feet.
• The tendons at the back of the legs are stretched.
• It also strengthens the toes and the muscles which support the arches of the feet.
• It loosens stiff knees and hip-joints and enhances their mobility.

Uttanasana - Intense Stretch Pose

"Ut" in Sanskrit means "intense" and "tan" means "to stretch or extend". Uttanasana literally means "intense stretch" pose. It stretches the legs and spine and soothes the mind, body and heart.

Sequence:

1. To begin with, stand in the Tadasana or the mountain pose, with your hands resting on your hips.
2. Inhale and raise your arms above your head.
3. Exhaling, start bending your hips.
4. Bring your hands forward and start leaning towards the feet until it touches the floor.
5. Try to straighten the spine and lengthen the torso a bit so that it is not compressed.
6. Also try to place your chest on the legs if you are that flexible.
7. Take your hands behind your leg, joining them together.
8. Hold this position for some time.
9. Bring your hands forward and start pulling your torso upwards, keeping your head hanging all the time.
10. Raise your head when you are completely straight.

Note: For beginners, you can bend your knees in order to bring the palms flat. Then afterwards straighten your legs. Also if you are unable to lock your hands, then hold the ankles or leave them on the floor.

Caution:

• If your lower back is injured, then bend your knees.
• Wait until the muscles give a changing sensation to prevent stress.
• Do not put much pressure on any single part of the body.

Benefits:

• It relaxes the spine.
• It increases the flexibility of the hamstrings and lower back.
• It soothes the mind, body and heart.
• It relieves stress and depression.
• It strengthens the hamstrings, hips and calf muscles.

Uttanapadasana - The Raised-leg Pose

In this asana both the legs are raised upwards and so is called 'dwipada' (both legs) uttanpadasana.

Sequence:

1. Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor to acquire the supine pose.
2. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor.
3. Keep the sight at the toes of the feet.
4. Continue normal breathing and try to maintain the posture steady.
5. While raising the legs, keep both legs straight and close together.
6. Keep the toes together and stretched pointing upwards.
7. In the beginning, try to maintain this for 5 to 10 seconds.
8. While releasing, inhale and exhaling, bring both the legs down, back on to the floor.

Variation: "Ekapada uttanapadasana" is a variation. In this all the steps are similar except that its done with one leg raised at a time.

Caution:

• All kind of jerks and movements of legs should be avoided.
• There is high chance of straining muscles, so all movements should be controlled while performing this pose.
• Take care that the full length of your back is resting on the floor and your shoulders and neck are relaxed.

Benefits:

• It promotes in stretching the thigh and stomach muscles.
• It also promoted the efficiency of stomach organs like the small intestine, enzymes producing glands and various others.
• The vertical position of legs helps in proper blood circulation through the legs.
• It strengthens the abdominal and lower back muscles.
• It trims the waist and thighs.

Vajrasana - The Adamant Pose

"Vajra" means "adamant" in Sanskrit. Sitting in this asana will provide firmness or stability to the sitter like that of an adamant person. Hence the name.

Sequence:

1. Sit erect in Sukhasana.
2. Stretch out the legs in front of you.
3. Fold the legs back one by one along the respective thighs.
4. Drawing in the feet one by one, place them by the sides of the posterior with soles upturned.
5. The posterior should be planted firmly on the floor between the upturned heels. Toes should point to each other behind the posterior.
6. Bring the knees close to each other.
7. Rest the palms on the respective knees.
8. Sit erect and look straight ahead.

Variation: Instead of keeping the upturned feet on the sides of the posterior, place the heels beneath the posterior so that you sit back in between the heels with the big toes crossing each other. The posterior rests between the inner edges of the upturned heels and does not touch the ground. The rest of the practice is the same.

Benefits:

• Vajrasana loosens the stiff joints and ligaments of the legs and strengthens the hips, thighs, knees, calves, ankles, insteps and toes.
• It firms up and strengthens the muscles of the vertebral column.
• It also strengthens the pelvic region.
• It holds the abdominal organs in their correct position.
• It reduces excess fat in the thighs.
• The spine will be kept erect in this posture.

Vakrasana - The Twisted Pose

"Vakra" means "twisted". This asana is designed to twist the spine to the right and left side in from its erect position.

Sequence:

1. Sit on the floor with both legs stretched out together, toes erect, spine erect and both hands straight and palms resting on the floor.
2. Bend the left leg at the knee and place its heel near the thigh.
3. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest.
4. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain flat on the floor.
5. Now turn the neck and the trunk to the right, twisting the spine and look back above the shoulder. Continue smooth breathing.
6. In this asana the spine is to be kept straight.
7. The lower end of the spine and both the hips be placed well on the floor and stabilize them.
8. Then with the support of the neck and shoulders twist the upper vertebrae to the right. At the same time, the standing knee is kept close to the chest.
9. Along with the neck, the sight should also be turned to the right side and stabilize it in that direction.
10. While releasing, first turn the neck to the front.
11. Restore the hand to its place.
12. Straighten the left leg and take the sitting position.
13. This asana should be retained for minimum two minutes on each side. With more practice this duration can be increased to six minutes.

Cautions:

• Attaining the perfect posture at the end chance should be avoided as it may strain severely.
• You can attain the perfect posture gradually by practicing daily. Therefore a gradual development of attaining the correct pose is recommendable, rather than attaining it in the first place and straining yourself badly.

Benefits:

• It gives the spine a nice lateral stretch, increasing spinal elasticity.
• Also improves side-to-side mobility & decreases backaches and hip pain.
• It helps to contracts and tones the liver, spleen and intestines.
• It helps to reduce abdominal size.
• It improves the nervous system, prevents calcification at the base of the spine and frees the joints.

Veerasana - The Warrior Pose

"Veera" in Sanskrit means "brave". The way a brave man takes his position while attacking his enemy, the similar position is formed in this asana. Hence it is called as "Veerasana", the pose of a Warrior.

Sequence:

1. Stand straight in the resting before you start with the pose.
2. Put your left foot forward and stretch it on the floor to the maximum from the initial place.
3. Bring both the hands together, join the palms and place them on the knees of the left leg.
4. Bend the left leg at the knee in such a way that the thigh and the calf come in 90 degrees.
5. Keep the right leg straight.
6. Raise the joined hands up and take them back above the head and then without bending the hands in the elbows, bend the head backward and keep the sight backward down.
7. The front leg should be bent in 90 degrees angle and the back leg should be straight.
8. Keep the toes frontward.
9. The back leg, the back, the neck and both the hands form a very good arch in this position and this forming of arch is desirable, too.
10. The body should be weighed backward and keeping the arms near the ears, the neck should also be bent downwards.
11. Start bringing the body forward and place the hands on the knee. Look in the front.
12. Straighten the knee and restore the hands to their original place.
13. Restore the left leg to its place and take up standing position.
14. Repeat the same with the right leg.

Benefits:

• This posture strengthens the legs, arms, shoulders, back and stamina.
• It opens the hips and chest and maintains a balance.
• The lower back gets enough relaxation as the legs are spread to take the weight of the body.
• It makes the legs stronger.
• The elasticity of the spinal cord functions better.
• It also improves coordination among different parts of the body.
• It helps to develop concentration.

Viparita Karani - The Inverted Pose

"Viparita" means "inverted" and "Karani" means "action" in Sanskrit. The usual posture of the body is inverted in this practice.

Sequence:

1. Lie flat on your back and keep your legs together.
2. Keep your arms on their respective sides.
3. Inhaling, press your palms down and raise your legs slowly together.
4. Without bending the knees or raising the hands till they are perpendicular to the floor.
5. Exhale Completely.
6. Inhale deeply and exhale slowly.
7. While exhaling, press the palms down again and without bending the knees or raising the head, move the legs towards the head.
8. While doing this, raise the hips and the small of the back also from the floor and curve up the lower part of the spine.
9. Bring the legs parallel to the Root.
10. Take a deep breath and breathe normally a few times.
11. Bend the arms at the elbows and support the slanted trunk with the palms which should press the upper portion of the posterior on each side.
12. Inhaling, bring back the legs again perpendicular to the floor, using the elbows as a fulcrum.
13. Exhale and breathe normally.
14. Keep the knees straight and the feet together.
15. Fix your gaze on the tips of the big toes.
16. Maintain this position for about three minutes.
17. Return to the starting position in the reverse order.

Benefits:

• One who practices this Mudra regularly becomes healthy and strong and attains longevity due to the secretions of the thyroid, pituitary, gonad and adrenal glands which are stimulated by this practice.
• This posture promotes inner harmony through the regulation of pelvic circulation and increasing the supply of blood to the thorax, brain, face and neck.

Virabhadrasana- The Warrior Pose

The two words "Virabhadra" and "Asana" are spliced to give us "Virabhadrasana", which literally means the posture of a warrior.

Sequence:

1. Stand erect while balancing your body weight on both your legs proportionately.
2. Now, stand in mountain pose, keeping your feet together and hands by your side.
3. Now separate your feet 4 feet apart, while maintaining your balance.
4. Now turn your right foot about 45 degrees to the left.
5. Holding onto the above position, try rotating your left foot 90 degrees to the left, so that it is positioned directly to the side.
6. Next, try to bend your left knee until your thigh is almost parallely aligned with the ground
7. Make sure you keep your knee either behind or directly over the ankle. Maintain your balance in this posture.
8. Now gradually raise your arms over your head.
9. After you have both your hands straight upwards, gradually pull down your left arm and bring it to the level of your ears and pointing ahead.
10. While your left hand is pointing forward, your right hand takes a posture aiming backwards.
11. Now train your focus on a particular point in front of you and breathe gradually.
12. Take approximately 5 deep breaths in this position.
13. Gradually bring your hands and legs to the normal position.
14. Repeat few times.

Caution:

• Balancing your body in the right manner is one of the key aspects of Virabhadrasana.
• Do not stress yourself, gradually perform the steps and complete one motion before switching over to the other.
• Take care, not to bend your body at faulty angles while doing the Virabhadrasana. It may cost you heavily, in terms of sprains and part dislocation.
• Keep your breathing under control and inhale and exhale gradually.
• Avoid Virabhadrasana if you had a recent or chronic injury to the hips, knees, back or shoulders.
• Patients of hypertension should abstain from this Asana.
• Do not perform Virabhadrasana if you are suffering from diarrhea, sodalities or slip disc.

Benefits:

• Virabhadrasana keeps the body toned and flexible.
• It helps in strengthening the lower torso and stimulates abdominal organs.
• It trains the body to balance and co-ordinate appropriately.
• It fosters improved circulation and respiration in the body.
• It helps augment concentration.
• It is beneficial in carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica.
• It is also known to increase stamina.

Vrikshasana - The Tree Pose

"Vriksha" means "tree" in Sanskrit. In the final position of this asana, you have to stand still like a tree.

Sequence:

1. Stand erect.
2. Keep the feet together and the knees straight with arms on the respective sides.
3. Without bending the left knee, lift the right foot and grasp the ankle with the right hand.
4. Fold the right leg double at the knee-joint.
5. Without losing your balance, place the right heel at the top of the left thigh, using both hands. The right sole must press the inside of the left thigh with the toes pointing downwards. The folded leg must be at right angle to the other leg and both thighs must be in alignment. Balance yourself on the left leg.
6. Join the palms and fingers and touch the middle of the chest. Fingers should point upwards.
7. Keeping your hands together, raise them slowly a little above your head. Keep the arms slightly bent.
8. Stretch up and stand erect. Keep your balance. Look straight ahead and be relaxed.
9. Lower the hands slowly to the middle of the chest again.
10. Return to the starting position, lowering your right leg.
11. Practice reversing the legs.

Benefits:

• The joints of the legs, knees and ankles become flexible by the regular practice of this asana. It also loosens the pelvis.
• It tones up the leg muscles and strengthens the arches, tendons and ligaments in the feet.
• Numbness and rheumatic pain in the legs will be alleviated.
• Neuromuscular coordination can be gained by the regular practice of this asana.