Setu Bandha Sarvangasana- Bridge Pose

"Setu" means 'bridge' and "bandha" means 'locked' in Sanskrit. In this pose, the final posture of the practitioner resembles a bridge.

Sequence:

1. Lie down on the mat on your back with the legs straightened out and hands on the sides.
2. Bend your legs at the knee and rest your feet on the mat.
3. Bring your feet closer to the buttocks.
4. Press your palms and feet firmly.
5. Lift your hips off the mat and push it towards the ceiling.
6. Keep your knees and feet in one straight line.
7. Clasp your hands below your pelvis.
8. Extend your arms.
9. Raise your hips further up so that your thighs are parallel to the floor.
10. Lift your chin.
11. Open up your shoulders and lift your chest up, resting on the shoulder blades.
12. Press the sternum towards the chin.
13. Hold this pose for 10-15 seconds.
14. Exhale and return to the original position rolling the spine slowly.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• This yoga posture alleviates stress and mild depression.
• Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
• The neck, chin and spine are stretched.
• Regular practice of this pose improves digestion.
• The yoga pose can relieve headache, insomnia and fatigue.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

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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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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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