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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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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Savasana - The Corpse Pose

"Sava" means 'corpse' in Sanskrit. In this asana the whole body is relaxed by remaining motionless just like a dead body.

Sequence:

1. Find a calm and serene place.
2. Dress comfortably.
3. Spread out a mat and lie down on it on your back.
4. Stretch out your legs and keep it adequately apart.
5. Put your hands about a foot away from the body on either side.
6. Keep the knees flexed.
7. Keep the palms upturned and relax your fingers.
8. Drop your chin and sag your lower jaw.
9. Relax your mouth and let the teeth be apart.
10. Close your eyes gently.
11. Continue normal breathing without regulating its rhythm.
12. Continue lying on the floor in this state like a corpse.
13. Free your mind of all thoughts and worries.
14. Relax your entire body and mind.
15. Starting from the head, picture each part of the body and relax it by letting go.
16. Concentrate on your breathing and forget about other parts of your body.
17. The total relaxation phase is that moment from where you'll realize nothing, feel nothing, hear nothing, sense nothing and your mind will be in a blank state.
18. Regain alertness and take a few deep breaths.
19. Join your legs slowly and bring the arms closer to the sides of the body.
20. Open your eyes and get up slowly by first stretching the hands and legs.
21. Sit up and then stand.

Caution:

• Always practice in a calm dark place.
• Do not move any part of your body unless needed for relaxation.
• Do not yawn at any point of time while practicing the pose.

Benefits:

• This is the best asana to attain relaxation of mind and body.
• The pose can serve as a stress buster.
• It helps improve your work efficiency.
• It rejuvenates your body.
• Regular practice of Savasana helps overcome insomnia.
• The physical and mental stress and strain during a hectic day can be suitably addressed through a few minutes practice of Savasana.
• Savasana helps overcome fatigue.
• Savasana alleviates headache, angina pectoris and dyspepsia.
• Different pains and aches are effectively healed.
• Spinal abnormalities are rectified.

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Makarasana - The Crocodile Pose

"Makar" is Sanskrit for 'crocodile'.

Sequence:

1. Lie down on the floor on your stomach with your hands on the sides. Your chin and chest should also be touching the ground.
2. Stretch out both legs to full length.
3. Separate both legs and place them on the floor such that the toes are pointing outwards and heels inwards.
4. The feet should be at right angles to the legs.
5. Raise your head and trunk.
6. Take your right hand under the left shoulder.
7. Hold the left shoulder gently with your right hand.
8. Grasp the right shoulder with your left hand gently.
9. The two hands should be making a double triangle one above the other.
10. Place your forehead on the triangle. Your face should be within the space created by both arms.
11. Close your eyes and relax your whole body.
12. Practice abdominal breathing. Remain in this position as long as you are comfortable.
13. Turn over.
14. Lie on your back and start again.

Benefits:

• Makarasana is the perfect pose for relaxation of both mind and body.
• It helps relieve fatigue after a strenuous yoga session.
• The asana helps keep control over high blood pressure.
• Breathing problems and genito-urinary disorders are cured.
• Makarsana is beneficial to the digestive system.
• It helps get rid of flatulence and scoliosis.

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Halasana- Plough Pose

The word "Hala" connotes 'plough' in Sanskrit. In this posture the practitioner's body is akin to an Indian plough.

Sequence:

1. Lie down on the floor on your back and come into Ardha Halasana posture.
2. Exhale slowly and press the palms on the floor.
3. Raise your posterior, hips and lower back off the ground.
4. While raising the lower part of your body, bring the feet closer down to the ground near your head. Keep your knees straight.
5. Try to touch the ground with your feet.
6. Inhale and breathe normally.
7. Move your toes away from the head along the floor with further curvature of the spine until it reaches the maximum limit.
8. Assume a steady posture and exhale completely.
9. Breathe deeply.
10. Exhale and slide the toes further such that your lower thighs lie just above the forehead.
11. Continue to breathe normally.
12. Form a chin-lock with your chin pressing against the chest.
13. Bring both hands to the side of your head.
14. Form a finger lock encircling your head.
15. Keep your legs straight and toes should be pressing the ground.
16. Hold this posture as long as you comfortably can. Maintain normal breathing.
17. Bring the hands back to the sides of the body.
18. Inhale slowly and bring the legs back to the vertical position without bending the knees.
19. Exhale and now bring the legs back on the ground.
20. Resume normal breathing.
21. Relax with Savasana.

Caution:

• Never practice this pose after meals.
• Menstruating and pregnant women should not practice this pose.
• Do not apply excessive pressure on your abdomen while practicing the pose.
• Halasana should not be practiced by people having heart problems, high blood pressure or hernia.

Benefits:

• The pose helps in treatment of rheumatism.
• It relieves tension from the neck and back, by stretching the muscles of the region.
• It cures slouching and helps in attaining a straight standing posture..
• It helps attain a slimmer waist as well as makes the hips suppler..
• Halasana exercises the entire spinal column and provides flexibility.
• This pose should be practiced by people wanting to lose weight and attain a flat tummy.
• It helps in removing laziness and fatigue
• Your heart gets strengthened owing to the alternate pressure put on the heart muscle. Blood circulation is also improved.

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Bhujangasana - Cobra Pose

In Sanskrit, the word "Bhujanga" means 'cobra'. In the final posture of this asana, the trunk resembles a cobra with its hood raised while the joined legs represent the tail.

Sequence:

1. Lie down on your abdomen with the forehead and nose touching the ground.
2. Keep your hands on either side with palms facing upward.
3. Legs should be close together with heels touching each other.
4. The soles should be facing upwards.
5. Relax.
6. Now bring the palms of both hands to the shoulder level so that they are parallel. Place palms flat on the ground with fingers close together.
7. Make sure the elbows are touching the sides.
8. Raise your head and place the chin on the floor.
9. Slowly raise your head further bending the neck and head backwards to the maximum limit. Do not raise the chest yet from the ground.
10. Inhale. Balancing on the palms further raise the head, shoulders, chest and the abdomen in a smooth flow. The navel should be touching the ground.
11. Tense the muscles of the back and the nape.
12. Try to bend the neck and head as far back as possible.
13. The spinal column should be curved up gradually and in a continuous move, releasing the pressure on the palms.
14. Look up and fix your gaze..
15. Make sure both the legs are close together.
16. Hold your breath and stay in the posture as long as you feel comfortable
17. Slowly return to the initial position in the reverse order. Exhale while assuming the starting posture.

Caution:

• Always perform the pose on an empty stomach.
• Do not practice Bhujangasana during pregnancy.
• People suffering from hernia, peptic ulcer and high blood pressure should not perform this asana.

Benefits:

• Flab is reduced especially of the hips, abdomen and waist.
• This asana helps overcome fatigue after a tiring day.
• Bhujangasana helps to get a proper posture and also get rid of back humps.
• Your posterior, arms, shoulders and wrists will become stronger.
• People with low blood pressure should practice Bhujangasana
• Stiff neck and back can be treated with this pose.
• It helps relieve all pains in the neck and the back.
• Your digestive system improves and can be helpful in treating loss of appetite.

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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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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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