Supta Baddha Konasana - Reclining Bound Angle Pose

In Sanskrit, "Supta" connotes to 'reclining', "baddha" means 'locked' and "Kona" refers to 'angle'. In this posture, the practitioner leans back, hence the name.

Sequence:

1. Sit down on the floor and come into Baddha Konasana posture.
2. Exhale and taking the support of your hands lean back.
3. Rest your elbows and forearms on the ground and continue leaning backwards until the entire back is on the floor.
4. Stay in this position for about 5 minutes. Beginners can start with 1 minute.
5. Come out of the pose by first bringing both the thighs together and then rolling over to your side.
6. Note: Beginners can use bolsters or folded blankets to support the thighs and back.

Caution:

• Avoid this pose if you have a knee, hip or shoulder injury.

Benefits:

• Digestive system starts functioning better.
• This yoga pose can help women with menstrual disorders and PMS.
• The pose can relieve stress.
• Supta Baddha Konasana can help overcome depression.
• Pregnant women can benefit from this pose.
• Thighs can get leaner as a result of stretching.

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Paschimotanasana - The Posterior Stretch

"Paschim" stands for 'posterior' or 'back' and "Uttan" refers to 'stretched'. In this pose the entire back region of the body gets stretched.

Sequence:

1. Sit in Sukhasana with your legs stretched out together in front.
2. Straighten your neck, head and spine.
3. Make sure legs are not bent at the knees.
4. Place your palms on the corresponding knees.
5. Move your trunk and head forward and then gradually bend them down.
6. Simultaneously, slide your palms along the shin of your legs to reach the toes. Grasp the big toes of the respective feet with the thumb, index and middle finger.
7. Your head should be placed in between the two arms.
8. Pull your toes and bend your head and trunk further downward arching the spine.
9. Inhale deeply and then exhale slowly.
10. Bend your arms and slide your elbows down on either side to rest on the ground. Pull in your stomach.
11. Taking support of the elbows, bend your head further downward to touch the forehead on the knees.
12. Complete exhalation.
13. Hold your breath and remain in this posture for as long as you can.
14. Release the toes and return to the sitting position.
15. Straighten your spine and return to normal breathing.

Caution:

• Never practice the pose on a full tummy.
• Get into the pose and return to the starting posture in a smooth flow without any jerks.
• Pregnant women should not perform Paschimotanasana.
• Hernia and slipped disc patients should avoid this yoga pose.
• While performing this yoga pose keep your body relaxed.

Benefits:

• This yoga pose helps relax the entire body with the stretching of the muscles of neck, chest, shoulders, the spinal column, abdomen, hips, waist, legs and feet.
• It helps overcome menstrual disorders.
• The pose is helpful in slimming down a flabby waist.
• Spinal column gets supple and flexible.
• It activates your pancreas; hence diabetic patients should perform this asana.
• With the pressing of the abdomen the inner organs attain strength.
• Paschimotanasana relieves rheumatism especially in the muscular portion of the back.
• Deformities of the spine are treated and thus the pose helps in correcting your posture.
• Regular practice of Paschimotanasana can help get rid of fat around abdomen, hips, backside and thighs.
• A protruding belly can be treated with this yoga pose.
• Paschimotanasana cures seminal weakness and impotency.
• Paschimotanasana improves the peristaltic action of the bowels curing constipation and other digestive disorders.
• Lung capacity is expanded due to stretching of the rib cage.
• Problems related to intestines and piles can be checked with the posture.
• Elasticity of arms, elbows, shoulders, legs, knees, ankles and hip joints improves.

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Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

Sequence:

1. Lie down on your yoga mat on your back with your legs stretched out.
2. Bring the heels and toes of both legs close together.
3. Relax your body.
4. Stretch your arms on both sides with the palms facing the floor.
5. Press the palms down.
6. Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
7. Keep your leg straight and make sure that it does not bend at the knee.
8. Continue inhaling while holding your leg straight at the height you feel comfortable.
9. Hold your breath for a few seconds.
10. Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
11. Repeat the same process with your left leg.
12. Do three cycles of the above, alternating legs.
13. When done, relax your body.
14. Breathe in and press the palms on the floor.
15. Continue inhaling and raise both legs off the ground.
16. With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
17. Then 60 degrees and finally till both the legs make an angle of 90 degrees with the floor. Take care that the knees are not bent.
18. Complete inhalation.
19. Fix your gaze on your toes.
20. Hold your breath as long as you comfortably can.
21. Now while exhaling bring down the legs slowly holding the position for a few seconds each at 30 and 60 degrees, again taking care the knees do not bend.
22. Do the same three times with both legs in quick succession.

Caution:

• It is preferred that you practice this pose on an empty stomach.
• Your back and head should keep touching the floor at all times.
• When raising or lowering the legs, they should not shake.
• Menstruating women as well as pregnant women should not practice Ardha Halasana.

Benefits:

• You can practice this asana even on your bed before you get up in the morning. This will help cure constipation.
• Ardha Halasana helps regulate bowel movements.
• It helps build up elasticity of the abdominal region.
• Practicing the asana several times a day brings relief to people with varicose veins.
• The pose prevents hernia.
• Women suffering from menstrual disorders should practice Ardha halasana.

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Dirgha Pranayama - Complete Breath

"Dirgha" connotes 'long' in Sanskrit. This pranayama involves a long and deep breath which fills all the three chambers of the lungs.

Sequence:

1. Sit erect on the floor.
2. Keep your eyes closed.
3. Take a couple of long and deep inhalations.
4. Each inhalation needs to take place in three steps:
   
   1. Inhale deeply to fill the lower abdominal region. Exhale and flatten your stomach.
   2. Inhale again deeply to fill up the lower lungs. Simultaneously raise your ribcage. Exhale.
   3. Inhale deeply to fill your stomach with air, expand your rib cage. Continue breathing till the upper chest area is also raised.
5. Once you have assumed the right pattern, inhale in one long flow

Caution:

• Stop practice if you feel dizziness.

Benefits:

• Menstruating women get relief with this pranayama.
• Constipation can be cured.
• Dirgha Pranayama relaxes both your mind and body.
• This asana supplies oxygenated blood to the lungs.
• The nervous system is rejuvenated.

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