Konasana - Angle Pose

"Kona" is the Sanskrit word for 'angle'. This pose serves as a warm up pose for more complicated angle poses like Baddha Konasana, Upavistha Konasana etc.

Sequence:

1. Stand erect with your hands on both sides. The palms should be touching the thighs.
2. Gradually separate your legs until they are about two to three feet apart.
3. Raise both your hands till shoulder level.
4. Stretch them out and align them parallel to your shoulder.
5. Inhale and bend to your right side sliding the right hand down the right thigh and raising the left hand straight up.
6. Try to stretch the right hand more and touch the right ankle with your fingers.
7. Keep the left hand straight without bending the elbow.
8. Bring down the left hand and place it on your waist.
9. Hold this posture for a few seconds.
10. Exhaling return to the standing position with your hands stretched out parallel.
11. Do not move you feet.
12. Repeat the same steps on the other side, alternating the hands.

Caution:

• Do not jump to create distance between your legs.
• Never overstretch yourself while trying to reach the ankles.
• Patients of spondylitis and hypertension should not practice this posture.

Benefits:

• This pose is helpful in relieving back pain.
• Flexibility of the spine increases.

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Balasana - Child Pose

"Bala" means 'child' in Sanskrit.

Sequence:

1. Kneel down on the floor.
2. Knees and heels should be together.
3. Rest your posterior on the heels.
4. Spread your knees apart.
5. Bend your trunk forward and bring the head down.
6. Touch the forehead on the floor.
7. The abdomen should be in between the thighs.
8. Extend your hands back to reach the ankle.
9. Place your palms on the floor face turned down.
10. Stay in this posture for about 30 seconds, breathing normally.
11. Raise your body gradually straight up, as you inhale.
12. Exhale and return to normal sitting position.

Caution:

• Expectant mothers should never practice Balasana.
• Persons with knee injury should avoid this pose.
• If you are suffering from diarrhea, do not perform this yoga pose.

Benefits:

• This asana provides relaxation of body and mind.
• The spinal column becomes stronger.
• Balasana can help you overcome fatigue.
• You can get relief from back and neck pain.
• Your entire back, hips, thighs and knees get a good stretch and thus get relaxed.

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Baddha Konasana - Bound Angle Pose

The word "Baddha" means 'locked' and "Kona" means 'angle'. In this posture the body is locked in a typical angle.

Sequence:

1. Sit in Bhadrasana.
2. Relax your whole body.
3. Clasp the fore part of both your feet with your hands.
4. Sit erect and look in front.
5. Gradually bend forward and place the elbows on your thighs, pressing them gently.
6. Take a deep breath and then exhale slowly. While exhaling pull in your abdomen and keep bending your trunk forward. The bending of trunk should be smooth without any jerks.
7. Gently place your forehead on the ground in front of your feet.
8. Slide the elbows below the shin and place them on the ground too. Your forearms should also be on the ground.
9. Remain seated while you are assuming the final posture.
10. The two elbows should be in a straight line.
11. Remain still in the final position for 5 seconds. You should hold this position as long as you can hold your breath.
12. Inhale slowly and as you inhale release your feet, straighten your arms and stretch out your legs.
13. Raise your head and trunk together and return to the starting position.
14. Sit erect and relax to resume normal breathing.
15. Repeat the pose. As Baddha Konasana is a very strenuous pose, you must not do more than two rounds of this pose.

Benefits:

• Baddha Konasana helps get rid of thigh flab.
• It also increases flexibility of hips and the spine.
• The abdomen and pelvic area get toned.
• Baddha Konasana can be practiced to relieve back ache and pain of hip-joints.

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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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Vaayu Mudra

In Sanskrit, "vaayu" connotes 'air'. Air element of the body gets properly balanced with this mudra.

Sequence:

1. Spread out your fingers.
2. Fold the index finger and place it on the thumb pad.
3. Put your thumb over it and press lightly.
4. Keep the other fingers apart.

Benefits:

• You can get relief from all kinds of pains and aches.
• It provides relief to patients of Cerebral Palsy and Parkinson's disease.
• Nervous system functions better with regular practice.

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