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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Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body.

Sequence:

1. Lie down on the mat on your back with the legs straightened out and hands on the sides.
2. Bend your legs at the knee and rest your feet on the mat.
3. Bring your feet closer to the buttocks.
4. Press your palms and feet firmly.
5. Lift your hips off the mat and push it towards the ceiling.
6. Keep your knees and feet in one straight line.
7. Clasp your hands below your pelvis.
8. Extend your arms.
9. Raise your hips further up so that your thighs are parallel to the floor.
10. Lift your chin.
11. Open up your shoulders and lift your chest up, resting on the shoulder blades.
12. Press the sternum towards the chin.
13. Hold this pose for 10-15 seconds.
14. Exhale and return to the original position rolling the spine slowly.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• This yoga posture alleviates stress and mild depression.
• Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
• The neck, chin and spine are stretched.
• Regular practice of this pose improves digestion.
• The yoga pose can relieve headache, insomnia and fatigue.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

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Setu Bandha Sarvangasana- Bridge Pose

"Setu" means 'bridge' and "bandha" means 'locked' in Sanskrit. In this pose, the final posture of the practitioner resembles a bridge.

Sequence:

1. Lie down on the mat on your back with the legs straightened out and hands on the sides.
2. Bend your legs at the knee and rest your feet on the mat.
3. Bring your feet closer to the buttocks.
4. Press your palms and feet firmly.
5. Lift your hips off the mat and push it towards the ceiling.
6. Keep your knees and feet in one straight line.
7. Clasp your hands below your pelvis.
8. Extend your arms.
9. Raise your hips further up so that your thighs are parallel to the floor.
10. Lift your chin.
11. Open up your shoulders and lift your chest up, resting on the shoulder blades.
12. Press the sternum towards the chin.
13. Hold this pose for 10-15 seconds.
14. Exhale and return to the original position rolling the spine slowly.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• This yoga posture alleviates stress and mild depression.
• Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
• The neck, chin and spine are stretched.
• Regular practice of this pose improves digestion.
• The yoga pose can relieve headache, insomnia and fatigue.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

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Adho Mukha Svanasana - Downward Facing Dog Pose

In Sanskrit, "Adho" means downward, "mukh" means face and "svan" means dog. In this asana, the practitioner's face is downwards, hence the name.

Sequence:

1. Lie on the floor on your abdomen.
2. Raise your body to position the body on all fours, palms, knees and toes touching the floor.
3. Keep your knees apart and right beneath the hips and the palms a bit ahead of the shoulders.
4. Spread out your fingers.
5. Exhale and raise your knees off the ground.
6. Keep your knees slightly bent and your heels off the ground.
7. Raise your body up further, lengthening your tail bone.
8. Lift your buttocks further up so they face towards the ceiling.
9. Lengthen your thighs and stretch the heels so that they touch the ground.
10. Keep your knees straight but still apart.
11. Roll the upper thighs inward slightly and roll the heels outward slightly.
12. Press your palms on the floor and straighten your arms from the wrists to the tops of the shoulders.
13. Open up your shoulders and move them towards the tailbone.
14. Keep your head in between the two arms.
15. Hold the pose for about a minute. Gradually raise it to three minutes.
16. Return to initial position in reverse order.

Caution:

• Pregnant women should avoid this yoga posture
• If your wrists are sensitive or injured do not perform this yoga posture.

Benefits:

• The yoga pose can be used to overcome stress and depression.
• It improves the digestive system.
• Adho Mukha Svanasana can be very beneficial for patients of high blood pressure, asthma, sciatica and sinusitis.
• The shoulders, legs, spine and whole body get stretched.
• Woman with menopause can benefit from this posture.
• This yoga pose relieves fatigue and rejuvenates the body.

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