Vakrasana - Twisted Pose

"Vakra" means 'twisted' in Sanskrit. In this pose the practitioner's trunk gets twisted to the left and right sides.

Sequence:

1. Sit erect on the floor with legs stretched in front.
2. Keep your hands on either side with palms touching the ground.
3. Fold your left leg at the knee and place it near the right thigh vertically.
4. The sole should be lying flat on the ground.
5. Your left thigh should be touching the chest.
6. Place your left palm on the floor near the right palm. The fingers of both hands should be facing each other.
7. Taking support of the palms, turn the upper part of your body towards the right.
8. Try to look over your shoulder.
9. Continue breathing normally.
10. Stay in this posture until you feel the strain in your back.
11. Return to original position by turning your neck and trunk and then lifting your left hand.
12. Open out your left leg.
13. Repeat the same steps as above changing sides and limb.

Benefits:

• Vakrasana alleviates backaches.
• The spine gets extended and attains elasticity.
• Flab on the lateral side of the abdomen gets reduced.
• Vakrasana is very beneficial to the nervous system.
• Vital abdominal organs like the liver, spleen and intestine get toned.

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Trikonasana - The Triangle Pose

In Sanskrit, "Tri" means 'three' and "Kona" means 'angle'. In 'Trikonasana' you assume a posture whereby your feet resemble the three sides of a triangle.

Sequence:

1. Stand erect with your legs sufficiently apart and hands on both sides.
2. Inhale and raise both hands to shoulder level. The palms should be facing downwards.
3. Stretch your arms to the sides.
4. Exhale slowly. Take a few normal breaths.
5. Inhale deeply.
6. Exhale slowly and twist your trunk at the waist to the left. The hands should remain straight and parallel to the floor. The feet should be firmly on the ground. Complete exhalation.
7. Holding your breath maintain this posture for a few seconds.
8. Take a deep breath.
9. Exhale slowly and now bend your right hand downwards and try to touch the big toe of the left foot.
10. Do not bend your knee.
11. As you reach for the toe, turn your head and neck to the left.
12. Place your right fingertips on your left toe.
13. Stretch your left hand perpendicularly upwards.
14. Turn your head down and gaze at the right toe. Shift your vision to the raised finger tips.
15. Complete exhalation.
16. Hold this posture for a few seconds.
17. Inhaling slowly, get back to standing posture.
18. Exhale and follow with a few rounds of normal breath.
19. Repeat the same steps as above by twisting to the right changing the arms.
20. You can thus carry out three rounds.
21. Note: If you are a beginner try to touch any portion of the leg as near to the toe as you can manage.

Caution:

• People with a slipped disc should not practice this yoga pose.

Benefits:

• Trikonasana relieves pain of the knees, waistline, joints, hips, elbows and the neck besides back pain.
• Trikonasana also boosts appetite.
• The pose can cure constipation by enhancing bowel movements.
• The hips and buttocks get toned.
• The pose can rejuvenate you after a hard day.
• Excess flab in the hips, waist and abdomen will be reduced with regular practice of Trikonasana.

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Surya Namaskar -Sun Salutation

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"Surya" refers to 'sun' and "Namaskar" means 'salutation' in Sanskrit. Surya Namaskara involves series of 12 yoga postures which are done in one long continual process.

Sequence:

1. Stand erect in Tadasana with your legs close together and palms joined together in front of your chest.
2. Exhale completely.
3. Inhale and raise your hands above your head and bend backwards.
4. Exhale and bend forward.
5. Inhale and extend your right leg behind as far as possible supporting yourself on the hands and left leg.
6. Keep the right leg straight and look in front.
7. Exhale and take your left leg behind and place it in alignment with the right leg.
8. Your body should be resting on your hands and feet. Keep your body straight and firm.
9. Exhale and lower your body to touch the floor.
10. Inhale and raise your head and trunk with a slight back arch.
11. Exhale and now raise your body up, keeping the palms and feet still on the ground to form an inverted 'V'.
12. Keep your head hanging in between your hands. Look at your navel.
13. Inhale and bring your right leg forward and look up.
14. Keep the left leg extended backwards.
15. Exhale and bring the left leg forward and keep bending down from your waist.
16. Inhale and raise your trunk.
17. Stretch your arms overhead with palms joined.
18. Exhale and bring your arms down to the sides slowly.
19. This completes one round of Surya Namaskar.

Caution:

• Expectant mothers should not perform this yoga pose.
• It is advised not to practice Surya Namaskar if you are menstruation.
• Do not practice this yoga pose if you suffer from back aches.
• Hernia and high blood pressure patients should never practice Surya Namaskar.

Benefits:

• The nervous system gets toned.
• Surya Namaskar enhances memory.
• Hair related problems like dandruff, hair fall, premature graying can all be treated with this pose.
• Blood circulation to all parts of the body improves.
• Surya Namaskar helps in reducing abdominal flab.
• Your spine gets stretched and becomes supple.
• It restores a young glow to your face and helps get rid of signs of aging.
• Insomnia can be overcome with this yoga pose.
• Surya Namaskar revitalizes you and makes you stronger.
• It stimulates the peristalsis and thereby helps in regulating bowel functioning.

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Shalabhasana - The Locust Pose

In Sanskrit "Shalabha" connotes 'locust'. The final posture resembles a feeding locust, head lowered and tail up, hence the name.

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 both legs backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground. The chin should be touching the ground.
7. Raise your legs as much as you can.
8. Hold the legs in the raised position for five seconds.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Relax.

Caution:

• Beginners should refrain from straining the legs while raising them.
• Practice Ardha Shalabhasana first before graduating to Shalabhasana.
• The clenching of fist should neither be too tight nor too loose.
• Hernia and cardiac patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expectant mothers.

Benefits:

• Muscles of lower back and legs get strengthened.
• It helps reduce flab from thighs, hips, waist, abdomen and buttocks.
• Waist becomes supple and resilient.
• Heart muscles get massaged and function well.
• Regular practice of the pose can get rid of a bulging tummy.
• Edema of ankles and feet can be treated with Shalabahsana.
• Regular practice of the pose increases lung capacity.
• Faulty spinal curvature is corrected.
• Person suffering from bronchitis can get relief with this yoga pose.

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Sarvangasana - All-Parts Pose

"Sarva" means 'all' and "Anga" means 'part' in Sanskrit. This pose exercises the entire body, hence the name.

Sequence:

1. Lie down on the floor on your back, legs together and arms on the sides.
2. Turn the palms down.
3. Relax your body and continue normal breathing.
4. Press your palms and elbows on the floor and raise your legs up making an angle of 90 degrees with the floor.
5. Inhale as you raise your legs.
6. Exhale and while exhaling move your legs towards your head and push your hips and lower back so that they are raised above the ground.
7. Place your palms on the hips and push your trunk and legs up.
8. Move your palms higher up the trunk and keep raising your legs and hips upwards, till the whole trunk is above the ground.
9. Bring the legs back to a vertical position.
10. Support your body with the palms placed on the ribs and elbows and forearm resting on the ground.
11. Sliding the palms higher on the trunk push the hip and back further up so that they are aligned with the legs.
12. At this point, only the head, neck and shoulders should be on the floor.
13. Push your face down and chest up to form a chin lock.
14. Balance your body in this position.
15. Fix your gaze on the big toes of your feet.
16. Inhale and exhale rhythmically and remain in this posture for as long as you can.
17. Slowly return to the starting position in the reverse order.
18. Inhale deeply and exhale slowly a few times.
19. Continue breathing normally.
20. Relax your body by performing Savasana.

Caution:

• People suffering from high blood pressure or cardiovascular diseases should not perform this yoga pose.
• Menstruating women should never practice Sarvangasana.
• If you feel dizzy while performing the pose, stop and return to starting posture.
• Children below the age of puberty should avoid this pose.
• If you suffer from any vision trouble, this yoga pose is not for you.

Benefits:

• This yoga pose delays aging and prevents appearance of wrinkles.
• This asana boosts the functioning of the vocal cords as well as the throat vessels.
• The spinal column becomes suppler and flexible.
• The posture corrects abnormal curvature of the spine.
• Sarvangasana can benefit people suffering from palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.
• Leprosy can be treated with this pose.
• This yoga pose helps you regulate your body weight.
• Sarvangasana keeps many vital organs of the body healthy and stabilizes the metabolic processes.
• You can get a leaner figure as the pose helps reduce flab from around abdomen, waist and hips.
• Pain of the neck and back is also relieved.
• Hernia, piles and urinary diseases can be cured.
• Liver and kidneys function better.
• Sarvangasana exercises the legs.

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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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Padmasana - The Lotus Pose

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

Sequence:

1. Sit down on the floor with your legs stretched out in front.
2. Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
3. Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
4. Without straining the muscles of the knee place the right foot atop the left thigh.
5. Similarly hold the left leg and place it on top of the right thigh.
6. Press your knees with your palms to ensure they touch the ground.
7. The soles of both feet should face upwards.
8. Bring your head, neck and spine in one straight line.
9. Place palms on the heels of both feet. The palms should be curved in the form of cups and rest one on top of the other.
10. Maintain this posture until you feel the strain in your legs.
11. You may close your eyes if you want.
12. Open your eyes and unlock the feet.
13. Return to the starting posture.

Caution:

• Sciatica patients should avoid this pose.
• Padmasana should never be performed immediately after meals.
• Sitting posture should be erect.

Benefits:

• Padmasana helps to get rid of flab around abdomen, thighs and buttocks.
• The thigh and calf muscles become stronger.
• Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.
• The pose helps attain a straight posture.
• Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.
• All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when you relax.
• Padmasana tones up the abdomen and spine.
• The erect spine attained in this posture prevents compression of the abdominal viscera.
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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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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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Padmasana - The Lotus Pose

 

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

Sequence:

1. Sit down on the floor with your legs stretched out in front.
2. Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
3. Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
4. Without straining the muscles of the knee place the right foot atop the left thigh.
5. Similarly hold the left leg and place it on top of the right thigh.
6. Press your knees with your palms to ensure they touch the ground.
7. The soles of both feet should face upwards.
8. Bring your head, neck and spine in one straight line.
9. Place palms on the heels of both feet. The palms should be curved in the form of cups and rest one on top of the other.
10. Maintain this posture until you feel the strain in your legs.
11. You may close your eyes if you want.
12. Open your eyes and unlock the feet.
13. Return to the starting posture.

Caution:

• Sciatica patients should avoid this pose.
• Padmasana should never be performed immediately after meals.
• Sitting posture should be erect.

Benefits:

• Padmasana helps to get rid of flab around abdomen, thighs and buttocks.
• The thigh and calf muscles become stronger.
• Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.
• The pose helps attain a straight posture.
• Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.
• All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when you relax.
• Padmasana tones up the abdomen and spine.
• The erect spine attained in this posture prevents compression of the abdominal viscera.

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