Supta Udkarshansana - Lying Abdominal Twist

"Supta" means 'reclining' and "Udarakarshan" means 'twisting'. In this pose the abdomen is twisted while lying down.

Sequence:

1. Lie flat on your back with legs stretched out.
2. Spread out both hands on either side, keeping the palms down.
3. Inhale.
4. Fold the right leg at the knee.
5. Lift the right leg and place your sole on the left thigh.
6. Exhale.
7. Press your right knee on the floor with the left hand. The right knee should be touching the floor.
8. Turn your head towards the right and try to gaze at the right hand.
9. Keep your head turned and knee pressed on the ground for a few seconds.
10. Continue normal breathing.
11. Release the knee and return to starting posture.
12. Repeat three to five times.
13. Relax completely.
14. Repeat the above steps with the left leg.

Benefits:

• This yoga pose helps the waist and hip get into better shape.
• This pose relieves constipation by improving bowel movements.
• Supta Udkarshasana helps tone the legs.
• Regular practice of the asana can result in weight loss.
• The spinal column gets toned and strengthened.

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Pavanamuktasana- The Wind-Releasing Pose

"Pavan" means 'wind' and "Mukta" means 'free' or 'release'. This posture helps in removal of excess wind in the digestive system.

Sequence:

1. Lie down on your back with legs stretched out and arms on the sides.
2. Rest your palms on the ground.
3. Inhale and lift your legs up and keep it perpendicular to the ground.
4. Fold your legs at the knee and bring the knees close to your chin.
5. The thighs should rest on the abdomen.
6. Keep the knees and ankles of both legs together.
7. Wrap your arms around the knees.
8. Try to catch the elbows of the opposite hands.
9. Raise your head above the ground.
10. Bend your neck and try to touch the forehead on the knees.
11. Breathing normally, maintain this posture for some time.
12. Straighten your neck and bring your head back to the ground.
13. Release your knees and bring the hands to the sides.
14. Inhale slowly and lift your legs up to make 90 degrees with the ground.
15. Exhale and bring the legs back on the ground.

Caution:

• Do not strain your neck.
• Avoid any kind of overstretching of thighs.
• Breathe normally while holding the posture.

Benefits:

• The pose cures flatulence.
• It gives relief from constipation and also improves the digestive system.
• The lower back is strengthened.
• Pavanmuktasana also helps remove flab from your back and abdomen.
• The neck and back is stretched.
• Impotency can be treated with the practice of this posture.
• Circulatory system performs better.
• Pavanmuktasana should be practiced by persons suffering from jaundice.
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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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Ardha Shalabhasana - The Half-Locust Pose

The word "Shalabh" means 'locust' and "Ardha" means 'half'. This pose is an easier version of Shalabasana performed with one leg at a time. The final posture resembles a feeding locust, head lowered and tail up.

Sequence:

1. Lie down on your stomach with legs close together and hands on the sides.
2. Make sure your abdomen, chest and chin are touching the ground.
3. Clench your fists and keep them facing upwards.
4. Inhale and hold your breath.
5. Taking support of the fist, raise your left leg backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground.
7. Hold the leg in the raised position for five seconds.
8. Keep your right leg straight and steady.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Repeat the same steps with your right leg.
11. Do three cycles of the above, alternating your legs.

Caution:

• The clenching of fist should neither be too tight nor too loose.
• Hernia and Heart patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expecting mothers.

Benefits:

• It helps improve circulation of blood.
• It firms thighs, hips and buttocks by dissolving excess fat.
• Regular practice of Ardha Shalabhasana can help control diabetes.
• People suffering from constipation should practice this pose for relief.
• Women with ovaries and uterus disorders can benefit from this pose.

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Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

Sequence:

1. Lie down on your yoga mat on your back with your legs stretched out.
2. Bring the heels and toes of both legs close together.
3. Relax your body.
4. Stretch your arms on both sides with the palms facing the floor.
5. Press the palms down.
6. Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
7. Keep your leg straight and make sure that it does not bend at the knee.
8. Continue inhaling while holding your leg straight at the height you feel comfortable.
9. Hold your breath for a few seconds.
10. Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
11. Repeat the same process with your left leg.
12. Do three cycles of the above, alternating legs.
13. When done, relax your body.
14. Breathe in and press the palms on the floor.
15. Continue inhaling and raise both legs off the ground.
16. With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
17. Then 60 degrees and finally till both the legs make an angle of 90 degrees with the floor. Take care that the knees are not bent.
18. Complete inhalation.
19. Fix your gaze on your toes.
20. Hold your breath as long as you comfortably can.
21. Now while exhaling bring down the legs slowly holding the position for a few seconds each at 30 and 60 degrees, again taking care the knees do not bend.
22. Do the same three times with both legs in quick succession.

Caution:

• It is preferred that you practice this pose on an empty stomach.
• Your back and head should keep touching the floor at all times.
• When raising or lowering the legs, they should not shake.
• Menstruating women as well as pregnant women should not practice Ardha Halasana.

Benefits:

• You can practice this asana even on your bed before you get up in the morning. This will help cure constipation.
• Ardha Halasana helps regulate bowel movements.
• It helps build up elasticity of the abdominal region.
• Practicing the asana several times a day brings relief to people with varicose veins.
• The pose prevents hernia.
• Women suffering from menstrual disorders should practice Ardha halasana.

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Dirgha Pranayama - Complete Breath

"Dirgha" connotes 'long' in Sanskrit. This pranayama involves a long and deep breath which fills all the three chambers of the lungs.

Sequence:

1. Sit erect on the floor.
2. Keep your eyes closed.
3. Take a couple of long and deep inhalations.
4. Each inhalation needs to take place in three steps:
   
   1. Inhale deeply to fill the lower abdominal region. Exhale and flatten your stomach.
   2. Inhale again deeply to fill up the lower lungs. Simultaneously raise your ribcage. Exhale.
   3. Inhale deeply to fill your stomach with air, expand your rib cage. Continue breathing till the upper chest area is also raised.
5. Once you have assumed the right pattern, inhale in one long flow

Caution:

• Stop practice if you feel dizziness.

Benefits:

• Menstruating women get relief with this pranayama.
• Constipation can be cured.
• Dirgha Pranayama relaxes both your mind and body.
• This asana supplies oxygenated blood to the lungs.
• The nervous system is rejuvenated.

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Agnisara

Sequence:

1. Stand erect with your legs fairly apart and hands hanging by the sides.
2. Bend your trunk forward and bend your knees slightly.
3. Place your palms on the corresponding knees.
4. Exhale completely.
5. As in Uddiyana Bandha, retain your breath.
6. Blow out your stomach without inhaling.
7. Keep this for about 2 seconds.
8. Pull in your stomach.
9. Pull in and blow out your stomach 4-6 times.
10. Inhale.
11. Repeat steps 4-10 four to five times.

Caution:

• Do not practice this pranayama after a meal.
• Pregnant and menstruating women should not perform this pose.
• This pranayama should be avoided by people with abdominal surgery.

Benefits:

• This pranayama improves digestion.
• Agnisara is an energy booster.
• This pranayama helps reduce fat from your abs.
• Blood circulation to the digestive system is increased.

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