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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Upavistha Konasana - Wide-angled Seated Pose

"Upavishtha" means 'seated' and "kona" means 'angle' in Sanskrit. This is a warm-up pose for most seated poses

Sequence:

1. Sit down on the floor.
2. Assume Dandasana.
3. Lean back taking the support of your hands.
4. Widen the gap of your legs gradually until they are 90 degrees apart.
5. Taking the support of your hand, slide your posterior forward.
6. Open up your leg a bit more.
7. Press your thighs and knees on the ground. The legs must be straight with the toes pointing upwards.
8. Bend forward and touch the ground with your palms down. As you exhale keep sliding your hands forward as much as possible.
9. Once you reach your maximum limit, hold the pose for about a minute.
10. Note: Beginners can bend their knees slightly, in order to move the hands forward.

Caution:

• Do not practice this pose if you have any knee injury.

Benefits:

• The spinal column is stretched and toned.
• The hamstrings and calves become stronger.
• The abdominal organs are stimulated.
• Upavistha Konasana can help you relax your mind by serving as a de-stressor.

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Padahastasana - The Hand-to-Feet Pose

"Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands are brought to the feet to catch the toes.

Sequence:

1. Stand straight with an erect spine and legs shoulder-width apart.
2. Feet must be parallel to each other.
3. Inhale and raise both your hands straight above your head.
4. The palms should be facing outwards.
5. Exhale slowly and bend your head and neck down.
6. Bend your trunk at the waist and push the head further downwards.
7. Ensure that the knees do not bend and the arms are touching the ears.
8. Exhaling stretch your arms to catch the big toe of the corresponding legs. Use the thumb, index and middle finger to grasp the toes. if possible you can put the palms under the feet.
9. Complete exhalation and hold your breath.
10. Now pull your toes and place your head in between the knees.
11. The knees should not bend at any time.
12. Do three cycles of the above, alternating legs.
13. Hold this position for sometime.
14. Inhaling slowly release your toes and raise your trunk to come back to the starting position.

Benefits:

• The entire body is flexed and thus it is good for the overall exercise of the shoulders, neck, chest, abdomen, waist, thighs and knees.
• It helps strengthen the hamstrings.
• The pose gets the buttocks toned.
• Ligaments and tendons of the entire legs get stretched.
• Sciatic nerves get pulled.
.

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Anantasana - Sleeping Vishnu Pose

"Ananta" is another name for Vishnu. This pose reflects the sleeping pose of Vishnu on his serpent.

Sequence:

1. Lie down on the floor on your back, legs extended and hands by the side.
2. Turn to the left, fold your left hand at the elbow.
3. Place the elbow on the ground.
4. Raise your head and support it with the left palm.
5. Place your right hand in front of the chest.
6. Breathe normally.
7. Fold the right leg at the knee and place the toes of right foot on the upper left thigh.
8. Keep the right leg straight so that the knee is pointing up..
9. Hold the big toe of the right leg with your right hand.
10. Breathing normally, hold this posture for about a minute
11. Release the right leg and slowly return to supine position.
12. Turn on the other side and repeat by alternating legs.

Benefits:

• Anantasana can improve blood circulation.
• This yoga pose helps stretch hamstring and calves.

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