Viparit Karani - Inverted Pose

"Viparit" means 'inverted' and "Karani" means 'action'. In this pose the body is kept inverted.

Sequence:

1. Lie down on the floor on your back with your legs together.
2. Keep your hands on either side with palms facing the floor.
3. Inhale and pressing down the palms, raise both your legs together.
4. Both legs should be straight without any bending of knees.
5. Keep raising the legs till they are perpendicular to the ground.
6. Exhale.
7. Inhale.
8. Exhaling slowly tale your legs back towards the head.
9. Raise the hips and lower back too.
10. Make the legs parallel to the floor.
11. Complete exhalation.
12. Stay in this posture and breathe normally a couple of times.
13. Fold your arms at the elbow and place your palms on the buttocks.
14. Inhale slowly.
15. Supporting your hips with the palms, bring the legs back so they are again perpendicular to the ground.
16. Exhale and again breathe normally.
17. Both legs should still be straight and joined together.
18. Keep your view fixed on the toes of the feet.
19. Hold this posture for as long as you can, breathing normally.
20. Slowly return to the starting position.

Benefits:

• Blood circulation to the neck, head and face is augmented.
• Adrenal, gonad, pituitary and thyroid glands function better.
• The pose can help you develop inner harmony.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

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Tadasana - Mountain Pose

"Tada" means 'mountain' in Sanskrit. The hands in this posture form a peak, hence the name.

Sequence:

1. Stand straight with legs together and hands hanging on both sides.
2. Look in front.
3. Inhale and raise both your hands.
4. Fold them at the elbow and bring the palms towards the chest.
5. Join both the palms.
6. Exhale.
7. Inhale slowly and raise your hands above the head with the palms joined together.
8. The fingers should be pointing upward.
9. Raise your heel and stand on your toes. Stretch your arms as far up as possible.
10. To return to the starting position first put the heels down.
11. Exhale and slowly lower your hands.

Caution:

• Do not perform this pose if you experience dizziness.

Benefits:

• This pose can correct your posture.
• Regular practice can help in increasing height.
• Back pain and visceroptosis can be treated with Tadasana.
• Flexibility of spine increases.

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Sirshasana - Head Stand

"Sirsha" means 'head' in Sanskrit. In this pose the practitioner balances his body on the head..

Sequence:

1. Fold a blanket into several layers to form a cushion on which the head will rest.
2. Sit in front of the folded blanket on your knees and toes.
3. The posterior should rest on your heels.
4. Bend forward raising your haunches from the heels.
5. Place your hand on the blanket.
6. Fold your hands at the elbows and place your palms on either side of your head.
7. Interlock your fingers and place them around your head.
8. Lower your head and place the crown on the blanket.
9. Press the back of your head with the finger lock.
10. Press the back of your head with the finger lock.
11. Straighten your legs and keep the feet together.
12. Pull your feet further towards your head.
13. Raise the heels to rest the feet on tiptoes.
14. Press the head, forearms, elbows and toes on the floor.
15. Give a gentle thrust downwards to get your feet off the ground.
16. Straighten your knees to make the legs parallel to the floo.
17. The trunk should be perpendicular to the ground.
18. Keeping the feet together, adjust your body to maintain balance.
19. Fold your legs at the knees.
20. Keeping the legs folded at the knees, gradually raise the legs up.
21. Ensure that your back is straight and thighs aligned to the trunk.
22. Now open up the folded legs and stretch out your legs.
23. Join the upright legs and attain balance.
24. Stay put for five seconds in the final Sirshasana position.
25. Return to normal supine position slowly in reverse order.
26. Relax in Savasana.

Benefits:

• Sensitivity of all sense organs is enhanced.
• This yoga pose is beneficial to all the metabolic systems of the body.
• The pineal and the pituitary glands are stimulated and thus they function better.
• Bridge pose helps rejuvenate tired legs.

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