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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Utkatasana - The Half-Squat Pose

The Sanskrit term 'Ut' means 'raised' and "Kata" refers to 'the hips'. In this pose the hips remain raised above the ground, hence the name.

Sequence:

1. Stand straight with your legs fairly apart.
2. Feet should be facing slightly outward.
3. Raise your arms straight in front. The arms should be parallel to the ground at shoulder level.
4. Palms should be turned downward.
5. Inhale and gradually raise your body up by lifting heels from the ground.
6. Keep raising the heels until your body is balanced only on your toes.
7. Exhale and slowly lower your body.
8. Keep your head and trunk erect.
9. Rest your thighs on the respective calves.
10. Place your posterior on the heels.
11. Ensure the heels are still raised and do not touch the ground.
12. Keep the toes erect as you squat.
13. Spread your knees apart.
14. Lower your hands and place the palms on the corresponding knees.
15. Maintain your balance on the toes as long as you can.
16. To exit, join your knees, and then raise your arms in front keeping them parallel to the ground.
17. Inhale and now raise your trunk, keeping head, neck and arms straight.
18. Ensure your body is balanced on the toes at all times.
19. Stand up straight on toes.
20. Exhale.
21. Rest the heels on the ground to assume normal standing posture.

Benefits:

• The toe muscles become stronger.
• People suffering from stiff knees and hip problems can practice Utkatasana to facilitate their movement.
• Utkatasana is beneficial for the muscles of the feet, ankles, calves, thighs and the hips.
• Tendons of the legs get flexed and toned.

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Sasankasana - The Hare Pose

"Sasanka" means 'hare' in Sanskrit. The final body posture in this asana looks like a leaping hare.

Sequence:

1. Assume Vajrasana.
2. The knees should be together on the ground.
3. The body should be resting on the heels.
4. The soles of the feet should be turned outwards.
5. Inhale slowly and raise both your arms straight above your head.
6. Turn the palms outward and ensure that the inside of the arms is touching the ears.
7. Lean back as much as you can.
8. Exhale and gradually bend the trunk and pelvis forward. While doing this the inside of the arms should keep touching the ears and you should remain seated at all times.
9. Keep bringing your head and arms down until the arms touch the floor.
10. Move the palms forward along the floor to the maximum limit.
11. The palms should be together and abdomen should be pressing on the thighs.
12. Hold your breath and maintain this posture as long as you comfortably can.
13. Inhale and return to the starting posture in the reverse order, keeping the inside of the arms touching the ears and remaining seated.

Benefits:

• Sasankasana helps get a toned abdomen.
• The upper back, shoulders and arms are stretched.
• The yoga pose can relieve spinal problems.
• Slipped disc can be cured with practice of this yoga pose.
• Knees and ankles attain strength.
• Drooping shoulders can be treated thereby correcting one's posture.

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Oordhwa Padahastasana

In Sanskrit, "Oordha" means 'lifted', "Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands touch the raised feet of the practitioner.

Sequence:

1. Lie down on the floor on your back with your legs stretched out and close together.
2. Place your palms on the respective thighs, the fingers pointing towards the feet.
3. Bring the two legs closer so that the big toes and heels are joined.
4. Keep your knees tight and straight.
5. Inhale slowly and now raise the upper and lower part of your body above the ground.
6. Keep both the legs and arms straight.
7. Point the toes outwards.
8. As you do so, slide the palms up the raised legs.
9. Stretch your arms and raising your trunk further up, try to touch the ankles with the finger tips.
10. The upper and lower part of your body should be above the ground, the entire body weight resting on your buttocks.
11. Fix your gaze on the toes.
12. Continue to breathe normally.
13. Maintain this posture as long as you comfortably can.
14. Exhale and with exhalation return to the starting posture.

Benefits:

• The pose makes the back, hips and pelvic region suppler.
• Muscles of thighs and knees get strengthened.
• The feet, calves, knees, thighs, posterior, arms, diaphragm, shoulders and the neck are simultaneously exercised with Oordhwa Padahastasana.
• The abdomen as well as solar plexus attains strength with practice of this pose.
• Women should perform the pose for a healthy uterus.
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Mandukasana - The Frog Pose

The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.

Sequence:

1. Sit on the floor and get into Vajrasana pose. The posterior should be resting on the ground in between the feet of the folded legs.
2. Separate your knees to make a fair gap in between.
3. The knees should be touching the floor at all times.
4. Soles of the feet must be facing upward.
5. Both feet should be facing each other with the big toes of both feet touching each other.
6. The outer edges of the feet should be touching the ground.
7. Bring the heels of both the feet together, so you would now be squatting between the heels.
8. Place your palms on the respective knees.
9. Straighten your posture and look in front.
10. Maintain this posture till you start feeling the strain.

Caution:

• Cardiac patients should avoid this pose.
• This pose is not meant for people suffering from back pain, ulcer or those who have had abdominal surgery.

Benefits:

• This pose is beneficial to all organs of the body.
• Mandukasana gives you relief from diabetes, digestive disorders and constipation.
• This pose improves the flexibility and mobility of the knee and ankle joints.
• It helps tone muscles of the shoulder and abdomen.
• Regular practice of this pose increases your lung capacity.
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Garudasana - The Eagle Pose

The word "Garuda" means 'eagle' in Sanskrit. Garuda is an emblem of the sun and the solar cycle.

Sequence:

1. Stand erect in Tadasana.
2. Bend your legs at the knee.
3. Lift your right foot off the ground.
4. Balance your body on your left foot.
5. Point the toes of your right foot towards the ground.
6. Place your right foot around the calf of the left leg.
7. Press the left foot on the ground.
8. Stretch your arms in front and parallel to the ground.
9. Cross your arms at the elbow, the left hand over the right.
10. Bend your elbows so that the fingers are pointing towards the ceiling.
11. The back of the hands should be pressed against each other.
12. Twist your forearms further and try to bring both the palms facing each other.
13. Place the fingers of the right hand in the palm of your left hand at the root of the thumb.
14. Press the palms together as much as possible.
15. Lift your elbows until they are level with your shoulders.
16. Hold the pose and breathe normally for about 15-30 seconds.
17. Repeat the same with your legs and hands in reverse positions.

Caution:

• People with a knee injury should avoid this yoga pose

Benefits:

• The hips, thighs and shoulders are stretched.
• The yoga pose helps improve the balance of your body.
• Ankles and knees are strengthened with regular practice of Garudasana.

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Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

Sequence:

1. Sit erect on the mat with your legs stretched out in front of you with heels apart.
2. Fold your right leg at the knee.
3. Holding the right ankle with your right hand and the big toe with your left hand pull the right legs towards your body and place it at the root of the left thigh.
4. Keep your sole turned upwards and your right knee touching the ground. Press your right knee gently if needed.
5. Now hold the left ankle with your left hand and the left big toe with your right hand. Pull the left leg gently towards the right calf.
6. Raise your right thigh and put the left leg under it so that the left foot is under the right thigh.
7. Ensure that the left foot and left knee both touch the ground.
8. Place the right and the left palm on the right and left knee respectively.
9. Relax your whole body. You may close your eyes too.
10. Now gradually stretch out both legs in front of you returning to the initial position, with left leg first followed by the right leg.
11. Repeat the same by changing the position of the legs.

Benefits:

• Those who find Padmasana or the Lotus Pose difficult can start with this pose. It increases the flexibility of hips, knees and ankles.
• This pose is very good for meditation.

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