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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Mayurasana - Peacock Pose

The word "Mayur" means 'peacock' in Sanskrit. In this pose the body looks like a peacock, hence the name.

Sequence:

1. Sit down on the floor on your knees.
2. Spread your knees apart.
3. Place both your palms in between your knees.
4. The elbows should be touching the abdomen on either side of the navel.
5. Stretch out both your legs backwards and push your trunk forward. Make the upper part of your body parallel to the ground.
6. Balancing on your palms and elbows, raise both legs off the ground.
7. The head, neck, chest and legs should all be in a straight line.
8. Remain in this posture for as long as you can.
9. Put your feet back on the ground.
10. Now fold your legs and place the knees on the ground.
11. Remove your hands from the ground and sit on your soles.

Caution:

• Do not jerk while performing this pose.
• Spongylitis patients should not perform this pose.
• Take care that you balance yourself properly on the elbows.

Benefits:

• Mayurasana keeps your pancreas and liver healthy.
• Diabetic patients can benefit from this pose.
• The abdominal muscles get toned up.
• Dyspepsia and visceroptosis can get cured with this pose.
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Sheetali Breathing

"Sheetal" means 'cool' in Sanskrit. This pranayama has a cool effect on the body by lowering the body temperature.

Sequence:

1. Sit in Padmasana.
2. Place your hands on the corresponding knees with palms facing up.
3. Assume Gyana Mudra with your fingers.
4. Open your mouth and take out the tongue.
5. Move to each side of the mouth.
6. Inhale through your mouth and suck air into your lungs.
7. Take in your tongue.
8. Close your mouth.
9. Retain your breath for about 5 seconds.
10. Exhale completely through your nostrils.
11. You can start off with one minute and build up to five minutes.

  
Benefits:

• High blood pressure patients can benefit from this pranayama.
• Sheetali Breathing cools down your body and quenches thirst.
• Liver functions well.

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