Sirshasana - Head Stand

"Sirsha" means 'head' in Sanskrit. In this pose the practitioner balances his body on the head..

Sequence:

1. Fold a blanket into several layers to form a cushion on which the head will rest.
2. Sit in front of the folded blanket on your knees and toes.
3. The posterior should rest on your heels.
4. Bend forward raising your haunches from the heels.
5. Place your hand on the blanket.
6. Fold your hands at the elbows and place your palms on either side of your head.
7. Interlock your fingers and place them around your head.
8. Lower your head and place the crown on the blanket.
9. Press the back of your head with the finger lock.
10. Press the back of your head with the finger lock.
11. Straighten your legs and keep the feet together.
12. Pull your feet further towards your head.
13. Raise the heels to rest the feet on tiptoes.
14. Press the head, forearms, elbows and toes on the floor.
15. Give a gentle thrust downwards to get your feet off the ground.
16. Straighten your knees to make the legs parallel to the floo.
17. The trunk should be perpendicular to the ground.
18. Keeping the feet together, adjust your body to maintain balance.
19. Fold your legs at the knees.
20. Keeping the legs folded at the knees, gradually raise the legs up.
21. Ensure that your back is straight and thighs aligned to the trunk.
22. Now open up the folded legs and stretch out your legs.
23. Join the upright legs and attain balance.
24. Stay put for five seconds in the final Sirshasana position.
25. Return to normal supine position slowly in reverse order.
26. Relax in Savasana.

Benefits:

• Sensitivity of all sense organs is enhanced.
• This yoga pose is beneficial to all the metabolic systems of the body.
• The pineal and the pituitary glands are stimulated and thus they function better.
• Bridge pose helps rejuvenate tired legs.

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Paschimotanasana - The Posterior Stretch

"Paschim" stands for 'posterior' or 'back' and "Uttan" refers to 'stretched'. In this pose the entire back region of the body gets stretched.

Sequence:

1. Sit in Sukhasana with your legs stretched out together in front.
2. Straighten your neck, head and spine.
3. Make sure legs are not bent at the knees.
4. Place your palms on the corresponding knees.
5. Move your trunk and head forward and then gradually bend them down.
6. Simultaneously, slide your palms along the shin of your legs to reach the toes. Grasp the big toes of the respective feet with the thumb, index and middle finger.
7. Your head should be placed in between the two arms.
8. Pull your toes and bend your head and trunk further downward arching the spine.
9. Inhale deeply and then exhale slowly.
10. Bend your arms and slide your elbows down on either side to rest on the ground. Pull in your stomach.
11. Taking support of the elbows, bend your head further downward to touch the forehead on the knees.
12. Complete exhalation.
13. Hold your breath and remain in this posture for as long as you can.
14. Release the toes and return to the sitting position.
15. Straighten your spine and return to normal breathing.

Caution:

• Never practice the pose on a full tummy.
• Get into the pose and return to the starting posture in a smooth flow without any jerks.
• Pregnant women should not perform Paschimotanasana.
• Hernia and slipped disc patients should avoid this yoga pose.
• While performing this yoga pose keep your body relaxed.

Benefits:

• This yoga pose helps relax the entire body with the stretching of the muscles of neck, chest, shoulders, the spinal column, abdomen, hips, waist, legs and feet.
• It helps overcome menstrual disorders.
• The pose is helpful in slimming down a flabby waist.
• Spinal column gets supple and flexible.
• It activates your pancreas; hence diabetic patients should perform this asana.
• With the pressing of the abdomen the inner organs attain strength.
• Paschimotanasana relieves rheumatism especially in the muscular portion of the back.
• Deformities of the spine are treated and thus the pose helps in correcting your posture.
• Regular practice of Paschimotanasana can help get rid of fat around abdomen, hips, backside and thighs.
• A protruding belly can be treated with this yoga pose.
• Paschimotanasana cures seminal weakness and impotency.
• Paschimotanasana improves the peristaltic action of the bowels curing constipation and other digestive disorders.
• Lung capacity is expanded due to stretching of the rib cage.
• Problems related to intestines and piles can be checked with the posture.
• Elasticity of arms, elbows, shoulders, legs, knees, ankles and hip joints improves.

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Padahastasana - The Hand-to-Feet Pose

"Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands are brought to the feet to catch the toes.

Sequence:

1. Stand straight with an erect spine and legs shoulder-width apart.
2. Feet must be parallel to each other.
3. Inhale and raise both your hands straight above your head.
4. The palms should be facing outwards.
5. Exhale slowly and bend your head and neck down.
6. Bend your trunk at the waist and push the head further downwards.
7. Ensure that the knees do not bend and the arms are touching the ears.
8. Exhaling stretch your arms to catch the big toe of the corresponding legs. Use the thumb, index and middle finger to grasp the toes. if possible you can put the palms under the feet.
9. Complete exhalation and hold your breath.
10. Now pull your toes and place your head in between the knees.
11. The knees should not bend at any time.
12. Do three cycles of the above, alternating legs.
13. Hold this position for sometime.
14. Inhaling slowly release your toes and raise your trunk to come back to the starting position.

Benefits:

• The entire body is flexed and thus it is good for the overall exercise of the shoulders, neck, chest, abdomen, waist, thighs and knees.
• It helps strengthen the hamstrings.
• The pose gets the buttocks toned.
• Ligaments and tendons of the entire legs get stretched.
• Sciatic nerves get pulled.
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Naukasana - The Boat Pose

The word "Nauka" means 'boat' in Sanskrit. The body resembles a boat in the final posture.

Sequence:

1. Lie on the floor on your abdomen with the chest and forehead touching the ground.
2. Keep your legs together and hand by the sides.
3. Extend your hands in front parallel to each other. Make sure the upper arms are touching the corresponding ears.
4. Turn your palms and rest them on the ground.
5. Join all fingers.
6. Inhale and raise your arms, head, neck, chest, trunk and legs above the ground.
7. Your arms should be touching the ears and the legs should be together.
8. Pull your head further up.
9. Your finger tips and toes should all be at the same level.
10. Your entire body must be balanced on the abdomen.
11. Arch the spine as much as you can and extend the limbs. Your body curvature should be prominent.
12. Remain in this posture steadily for as long as you can hold your breath.
13. Exhaling return your arms and legs to the floor.

Benefits:

• Hips, arms, thighs, knees, calves, feet are strengthened by this pose.
• Any abnormal curvature of the spine is corrected by Naukasana.
• Spine attains flexibility with regular practice.
• Muscles of the back, abdomen, the lower limbs, neck and shoulders become stronger.

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Mandukasana - The Frog Pose

The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.

Sequence:

1. Sit on the floor and get into Vajrasana pose. The posterior should be resting on the ground in between the feet of the folded legs.
2. Separate your knees to make a fair gap in between.
3. The knees should be touching the floor at all times.
4. Soles of the feet must be facing upward.
5. Both feet should be facing each other with the big toes of both feet touching each other.
6. The outer edges of the feet should be touching the ground.
7. Bring the heels of both the feet together, so you would now be squatting between the heels.
8. Place your palms on the respective knees.
9. Straighten your posture and look in front.
10. Maintain this posture till you start feeling the strain.

Caution:

• Cardiac patients should avoid this pose.
• This pose is not meant for people suffering from back pain, ulcer or those who have had abdominal surgery.

Benefits:

• This pose is beneficial to all organs of the body.
• Mandukasana gives you relief from diabetes, digestive disorders and constipation.
• This pose improves the flexibility and mobility of the knee and ankle joints.
• It helps tone muscles of the shoulder and abdomen.
• Regular practice of this pose increases your lung capacity.
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Dhanurasana - Bow Pose

In Sanskrit the word "Dhanus" means 'bow'. The final posture assumed in this pose resembles a tightly drawn bow. Your trunk and thighs represent the curve of the bow and the hands and legs the bowstring. 

Sequence:

1. Lie flat on the floor with the abdomen, chest and chin touching the ground.
2. Keep your hands on both sides.
3. Keep both legs a bit apart.
4. Relax your whole body.
5. Bend your legs backward and grasp the ankles firmly with your hands..
6. First raise your chin and then bend your head and neck backwards. The chest should still be touching the ground.
7. Inhale slowly and pull your legs up.
8. Keep raising your head, neck, chin, chest, thighs and knees backwards, such that only the navel region is touching the ground
9. Balance your body on the navel region.
10. Pull your legs and arms arching your body as much as possible.
11. Gradually, bring your knees, feet and toes together.
12. Look up and fix you gaze on the ceiling.
13. Holding your breath maintain this posture until you feel the strain in your back.
14. Start exhaling slowly and gradually return to the starting position.

Caution:

• Pregnant women should not practice this pose.
• If you are suffering from slipped disc, hernia, colitis, stomach ulcer, heart problems, and high blood pressure, do not perform the pose.

Benefits:

• Pain in the neck, back and lumbar region can be treated with this pose.
• Diabetic patients should perform this pose.
• Dhanusasana can relieve you of rheumatic pain.
• The pose benefits women a lot in reducing flab of abdomen, waist, hips and thighs.
• The pose improves the flexibility of the entire body.
• If you suffer from constipation or flatulence, Dhanurasana can give you relief.
• The pose improves the digestive system.
• Urinary problems and dyspepsia can be cured with this pose.
• The buttocks and thigh muscles are both strengthened.
• Muscles of the pelvic region, lumbar region, and the abdominal area are made stronger and suppler.
• Sciatica can be treated with regular practice of Dhanurasana.
• The heart, liver, spleen, bladder, the genital organs and the solar plexus also benefit form this pose.

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Chakrasana - The Wheel Pose Supine

"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

Sequence:

1. Lie down on your back with both legs apart.
2. Stretch both arms on either side with palms facing downward.
3. Fold both knees and draw the legs back.
4. The heels should be touching the respective buttocks. Both soles should be touching the ground.
5. Bring your hand backwards and place the hands beside the head. The palms should be facing downwards.
6. The palm and heel of each side should be in one straight line.
7. Inhale slowly.
8. Continue inhaling and press the palms and hand on the ground.
9. Taking the support of the hands and legs, raise your shoulder, chest, abdomen, hips and thighs above the ground.
10. The neck and back should be arched with the crown of your head resting firmly on the ground.
11. Exhale and inhale a few time while at this position.
12. Take a deep breath.
13. Press your feet and palms on the ground while holding your breath.
14. Taking the support of your hands and feet, slowly raise your head, shoulders, trunk, abdomen, hips and thighs to the optimum level.
15. Your head should be hanging in between your shoulders.
16. Make sure the elbows are not bent.
17. Try to arch the body as much as possible.
18. Hold your breath and stay in this position for about ten seconds.
19. Exhaling gradually, bring the lower part of your body down and return to the starting position

Benefits:

• The pelvic and abdominal muscles gain strength with this pose.
• Supine Chakrasana benefits all parts of the body.
• The posture also helps strengthen the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.

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Baddha Padmasana - Locked Lotus Pose

"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness

Sequence:

1. Sit in the Padmasana posture.
2. Bring both feet higher on the thighs close to the groin.
3. Stretch your right hand behind the back until it reaches the left hip.
4. Lean forward and twisting your trunk catch the big toe of the right foot placed on the left thigh.
5. Sit erect and maintain this posture for a few seconds.
6. Stretch your left hand behind the back and hold the big toe of the left leg, in a similar manner as above.
7. Again sit erect and hold the position.
8. Keep the spine, neck and head erect in a straight line.
9. Both your arms and legs will be locked at this stage.
10. Both the knees should be touching the ground.
11. Now pull in your stomach and try to bring the shoulder blades close together.
12. Look straight ahead and breathe normally.
13. Hold this posture for 10 seconds or as long as you are comfortable.
14. Slowly release the grasp of your hands on the toes.
15. Unlock the two legs and stretch them out in front.
16. Sit in a normal position and relax.
17. Alternate the legs and practice the posture again.

Caution:

• Pregnant woman should not practice this pose.
• Baddha Padmasana should be practiced only if you have mastered Padmasana.

Benefits:

• The pose alleviates shoulder and back pain..
• The posture increases flexibility of the legs.
• The pose helps correct bad posture by removing abnormal spinal curvature.
• Practicing the asana several times a day brings relief to people with varicose veins.
• Practicing Baddha Padmasana increases flexibility of joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes.

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Akarshan Dhanurasana - Pulled Bow Pose

"Akarshana" means 'pulled' and "dhanur" means 'bow' in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

Sequence:

1. Sit erect on the floor, with hands on the sides and legs stretched out together.
2. Keep your palms resting on the floor.
3. Bend your right leg at the knee, cross it over your left leg and place the foot near the left ankle.
4. Hold the big toe of the right foot by forming a finger lock with your thumb, index and middle fingers.
5. Similarly catch your left big toe with the right hand.
6. Inhale slowly and raise your right foot at the level of the right arm pit.
7. Try to touch your right big toe to the left ear.
8. Simultaneously, the right hand should be pulling the left toe.
9. Concentrate your gaze on the toe of the outstretched leg.
10. Exhale slowly and lower your right leg and place it near the left ankle.
11. Release the big toes and bring the legs back to the starting position.
12. Repeat the same on the other side.

Benefits:

• All parts of your body get stretched.
• The arms, shoulders, chest and back gain strength with regular practice.
• Akarshan Dhanurasana helps get thighs and waist into shape.

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Adho Mukha Svanasana - Downward Facing Dog Pose

In Sanskrit, "Adho" means downward, "mukh" means face and "svan" means dog. In this asana, the practitioner's face is downwards, hence the name.

Sequence:

1. Lie on the floor on your abdomen.
2. Raise your body to position the body on all fours, palms, knees and toes touching the floor.
3. Keep your knees apart and right beneath the hips and the palms a bit ahead of the shoulders.
4. Spread out your fingers.
5. Exhale and raise your knees off the ground.
6. Keep your knees slightly bent and your heels off the ground.
7. Raise your body up further, lengthening your tail bone.
8. Lift your buttocks further up so they face towards the ceiling.
9. Lengthen your thighs and stretch the heels so that they touch the ground.
10. Keep your knees straight but still apart.
11. Roll the upper thighs inward slightly and roll the heels outward slightly.
12. Press your palms on the floor and straighten your arms from the wrists to the tops of the shoulders.
13. Open up your shoulders and move them towards the tailbone.
14. Keep your head in between the two arms.
15. Hold the pose for about a minute. Gradually raise it to three minutes.
16. Return to initial position in reverse order.

Caution:

• Pregnant women should avoid this yoga posture
• If your wrists are sensitive or injured do not perform this yoga posture.

Benefits:

• The yoga pose can be used to overcome stress and depression.
• It improves the digestive system.
• Adho Mukha Svanasana can be very beneficial for patients of high blood pressure, asthma, sciatica and sinusitis.
• The shoulders, legs, spine and whole body get stretched.
• Woman with menopause can benefit from this posture.
• This yoga pose relieves fatigue and rejuvenates the body.

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Uddiyana Bandha - Abdominal Lock

In Sanskrit, "Uddiyana" refers to 'flying'. In this bandha the diaphragm is raised up to the thoracic region.

Sequence:

1. Stand erect with your feet fairly apart.
2. Bend your head and trunk forward.
3. Bend your knees forward.
4. Place your hands on your thighs.
5. Grasp the thighs a little above the knee.
6. Raise your head and relax your abdominal muscles.
7. Exhale completely with force.
8. Simultaneously contract the abdominal muscles.
9. Hold your breath and do not let any air into your lungs.
10. Press your hands gently on the thighs and perform 'mock inhalation'. Keep your glottis closed to prevent air from flowing into your lungs.
11. Expand the thoracic cage and raise the ribs quickly followed by relaxation of abdominal muscles.
12. When the ribs rise, your relaxed diaphragm will also move upwards.
13. At the same time, the abdominal front muscles get sucked inwards and up towards the ribs. As a result the thoracic cavity vacuum is automatically filled up.
14. A deep depression takes place in the relaxed abdominal wall. The abdomen assumes a hollow concave shape.
15. Concentrate on the solar plexus.
16. Hold on to this position without any air in the lungs for as long as you comfortably can.
17. Inhale slowly and deeply to bring the chest and abdomen back to its original shape.
18. Return to the starting position by straightening your head, trunk and legs.
19. Take rest for about 15 seconds between two rounds.
20. You can perform three rounds of the bandha.

Caution:

• Menstruating and pregnant women should not perform this bandha.
• High blood pressure and heart patients should not perform this yoga bandha.

Benefits:

• It strengthens the abdominal muscles and diaphragm.
• The lung capacity increases with practice of Uddiyana bandha.
• Your abdominal muscles become more resilient.
• Uddiyana bandha tones up the solar plexus - the root locations of all the nerves.
• The coordination between voluntary and the involuntary nervous systems improves.
• Blood circulation to the abdominal muscles increases.
• Vital organs such as heart, stomach, liver, pancreas, spleen, kidneys, gall bladder, the transverse colon, get massaged and thus their performance gets enhanced with this yoga bandha.
• Increased mobility of the diaphragm helps you take deeper and fuller breaths.

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Surya Bheda

In this pranayama, inhalation is done only through the right nostril.

Sequence:

1. Sit in Padmasana, keeping your head, neck and back erect.
2. Place your right thumb on the right nostril and the middle finger on the left nostril.
3. Place your index finger in the space between the two eyebrows.
4. Close the left nostril and breathe through the right nostril, filling up your lungs.
5. Close both nostrils and apply Jalandhara Bandha.
6. Raise your head and lift the chin from the throat cavity.
7. Close your right nostril and exhale completely through the left nostril.
8. You can hold your breath for a longer time with time and practic.
9. Start with 10 repetitions and increase it up to 40.

Benefits:

• This pranayama gets rid of all impurities from your body.
• People suffering from asthma, cold and gastric problems can get relief from Surya Bheda.
• Your immune system will get stronger.
• Digestion improves.
• Surya Bheda helps release heat from your body.

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