Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body.

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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Uttanasana - Intense Stretch Pose

"Ut" connotes 'intense', and "Tana" means 'stretch' in Sanskrit. In this pose the legs and spine are stretched, hence the name

Sequence:

1. Stand erect in Tadasana.
2. Place your hands on your hips.
3. Inhale and raise both your hands straight above the head, palms facing each other.
4. Bend your body at the hips and bring your trunk down as you exhale.
5. Keep bending further down.
6. Bring your hands down towards the floor and place the palms on the floor.
7. Stretch your back and the spinal column to the maximum.
8. The buttocks should point upwards.
9. Keep the knees straight.
10. The head should be hanging down.
11. Inhale and raise the trunk slightly.
12. Exhale and bring it down.
13. Remain in this pose for about a minute.
14. To return, place your hands on the hips and then bring the trunk up with a long inhalation.
15. Note: Beginners can bend their knee in order to touch the floor. If you cannot reach the floor, try to touch your ankles with your hands.

Caution:

• If you have a back injury, avoid this pose.

Benefits:

• Knees, thighs and calves are strengthened.
• The spinal column gets extended, hence becomes flexible.
• Uttanasana calms the brain and helps relieve stress and mild depression.
• Hamstrings, hips and lower back get good exercise.

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Supta Baddha Konasana - Reclining Bound Angle Pose

In Sanskrit, "Supta" connotes to 'reclining', "baddha" means 'locked' and "Kona" refers to 'angle'. In this posture, the practitioner leans back, hence the name.

Sequence:

1. Sit down on the floor and come into Baddha Konasana posture.
2. Exhale and taking the support of your hands lean back.
3. Rest your elbows and forearms on the ground and continue leaning backwards until the entire back is on the floor.
4. Stay in this position for about 5 minutes. Beginners can start with 1 minute.
5. Come out of the pose by first bringing both the thighs together and then rolling over to your side.
6. Note: Beginners can use bolsters or folded blankets to support the thighs and back.

Caution:

• Avoid this pose if you have a knee, hip or shoulder injury.

Benefits:

• Digestive system starts functioning better.
• This yoga pose can help women with menstrual disorders and PMS.
• The pose can relieve stress.
• Supta Baddha Konasana can help overcome depression.
• Pregnant women can benefit from this pose.
• Thighs can get leaner as a result of stretching.

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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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Bhramari Breathing

"Bhramar" means 'bee' in Sanskrit. In this pranayama a humming sound is produced while breathing just like a bee.

Sequence:

1. Sit comfortably in Padmasana.
2. Place your right hand on your nose.
3. Keep the right thumb near the right nostril.
4. Do not close the right nostril.
5. Take a long and deep breath through both nostril.
6. Close your right nostril by pressing the right thumb.
7. Hold your breath for sometime.
8. While exhaling, hold your larynx with your right hand to produce a humming sound.

Benefits:

• It clears the throat and helps develop a melodious voice.
• Pregnant women can perform Bhramari to prepare for labor.
• Hypertension and depression can be overcome with regular performance of this pranayama.

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