Ugrasana - The Difficult Pose

The word "Ugra" refers to 'difficulty' or 'frightening'. This posture poses difficulty to the practitioner and hence the name.

Sequence:

1. Sit down erect on the floor with the legs stretched out in front.
2. Spread both your legs as far apart as you can.
3. Stretch your arms to hold the big toes of the respective feet.
4. Slowly bend your trunk forward and touch your forehead on the ground.
5. Keep both legs straight without bending the knees.
6. Hold this position for a few seconds.
7. Return to sitting position by first raising your head and then releasing the big toe.
8. Note: Beginners should not strain in order to touch the forehead to the ground.

Caution:

• If you suffer from ulcer or chronic constipation, do not practice this pose.

Benefits:

• This pose makes the abdomen stronger.
• The back muscles get stretched and toned.
• It tones up kidneys, stomach, liver and other abdominal organs.
• The excess fat around the abdomen is reduced by practicing this asana.

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Supta Vajrasana - Reclining Adamant Pose

"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In this posture the yoga practitioner will be lying down in a supine position in Vajarasana.

Sequence:

1. Sit erect and assume Vajrasana.
2. Lean back slowly from the waist onwards using your elbows for support.
3. Continue leaning back until your back, shoulders and head are touching the floor.
4. Ensure that the knees are not raised from the floor.
5. Cross the arms behind your head.
6. Place the palms beneath the opposite shoulders.
7. Your head should rest on the wrists which serve as a cushion.
8. The knees should be joined together and touching the floor at all times.
9. Close your eyes and relax in this posture for some time.
10. For coming out of the pose hold your ankles and lift the body up to sitting posture.

Caution:

• People with knee, hip or shoulder injury should avoid this pose.Labels

Benefits:

• The pose tones the muscles of the bowels, pancreas, liver, and kidneys.
• Circulation of blood to the thighs, knees, back and neck is improved.
• Supta Vajrasana keeps the gonads and pelvic organs in better health..
• The muscles of the legs, thighs, pelvis and abdomen are stretched and toned up in the final position of the asana.
• This pose increases your lung capacity by expanding the chest.

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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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