Uttanapadasana - The Raised Leg Pose

In Sanskrit, "Uttana" means 'raised' and "Pada" means 'feet'. In this yoga posture, the feet are raised up.

Sequence:

1. Lie down on the floor on your back with your legs straight and joined together.
2. Keep your hands on either side, palms facing down.
3. Inhale and raise both the legs from the ground.
4. Knees should be straight and toes pointing outward.
5. Keep raising your legs till they are perpendicular to the ground.
6. Fix your gaze at the toes.
7. Maintain this posture for as long as you can, breathing normally.
8. Exhale and lower your legs gradually.
9. Variation: You can also perform this pose by raising one leg at a time.

Benefits:

• Waist and thighs lose fat and get trimmer.
• The muscles of the abdomen and lower back become stronger.
• Leg muscles are stretched and toned.
• Regular practice of Uttanapadasana improves digestion.

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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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Trikonasana - The Triangle Pose

In Sanskrit, "Tri" means 'three' and "Kona" means 'angle'. In 'Trikonasana' you assume a posture whereby your feet resemble the three sides of a triangle.

Sequence:

1. Stand erect with your legs sufficiently apart and hands on both sides.
2. Inhale and raise both hands to shoulder level. The palms should be facing downwards.
3. Stretch your arms to the sides.
4. Exhale slowly. Take a few normal breaths.
5. Inhale deeply.
6. Exhale slowly and twist your trunk at the waist to the left. The hands should remain straight and parallel to the floor. The feet should be firmly on the ground. Complete exhalation.
7. Holding your breath maintain this posture for a few seconds.
8. Take a deep breath.
9. Exhale slowly and now bend your right hand downwards and try to touch the big toe of the left foot.
10. Do not bend your knee.
11. As you reach for the toe, turn your head and neck to the left.
12. Place your right fingertips on your left toe.
13. Stretch your left hand perpendicularly upwards.
14. Turn your head down and gaze at the right toe. Shift your vision to the raised finger tips.
15. Complete exhalation.
16. Hold this posture for a few seconds.
17. Inhaling slowly, get back to standing posture.
18. Exhale and follow with a few rounds of normal breath.
19. Repeat the same steps as above by twisting to the right changing the arms.
20. You can thus carry out three rounds.
21. Note: If you are a beginner try to touch any portion of the leg as near to the toe as you can manage.

Caution:

• People with a slipped disc should not practice this yoga pose.

Benefits:

• Trikonasana relieves pain of the knees, waistline, joints, hips, elbows and the neck besides back pain.
• Trikonasana also boosts appetite.
• The pose can cure constipation by enhancing bowel movements.
• The hips and buttocks get toned.
• The pose can rejuvenate you after a hard day.
• Excess flab in the hips, waist and abdomen will be reduced with regular practice of Trikonasana.

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Supta Udkarshansana - Lying Abdominal Twist

"Supta" means 'reclining' and "Udarakarshan" means 'twisting'. In this pose the abdomen is twisted while lying down.

Sequence:

1. Lie flat on your back with legs stretched out.
2. Spread out both hands on either side, keeping the palms down.
3. Inhale.
4. Fold the right leg at the knee.
5. Lift the right leg and place your sole on the left thigh.
6. Exhale.
7. Press your right knee on the floor with the left hand. The right knee should be touching the floor.
8. Turn your head towards the right and try to gaze at the right hand.
9. Keep your head turned and knee pressed on the ground for a few seconds.
10. Continue normal breathing.
11. Release the knee and return to starting posture.
12. Repeat three to five times.
13. Relax completely.
14. Repeat the above steps with the left leg.

Benefits:

• This yoga pose helps the waist and hip get into better shape.
• This pose relieves constipation by improving bowel movements.
• Supta Udkarshasana helps tone the legs.
• Regular practice of the asana can result in weight loss.
• The spinal column gets toned and strengthened.

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Shalabhasana - The Locust Pose

In Sanskrit "Shalabha" connotes 'locust'. The final posture resembles a feeding locust, head lowered and tail up, hence the name.

Sequence:

1. Lie down on your stomach with legs close together and hands on the sides.
2. Make sure your abdomen, chest and chin are touching the ground.
3. Clench your fists and keep them facing upwards.
4. Inhale and hold your breath.
5. Taking support of the fist, raise both legs backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground. The chin should be touching the ground.
7. Raise your legs as much as you can.
8. Hold the legs in the raised position for five seconds.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Relax.

Caution:

• Beginners should refrain from straining the legs while raising them.
• Practice Ardha Shalabhasana first before graduating to Shalabhasana.
• The clenching of fist should neither be too tight nor too loose.
• Hernia and cardiac patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expectant mothers.

Benefits:

• Muscles of lower back and legs get strengthened.
• It helps reduce flab from thighs, hips, waist, abdomen and buttocks.
• Waist becomes supple and resilient.
• Heart muscles get massaged and function well.
• Regular practice of the pose can get rid of a bulging tummy.
• Edema of ankles and feet can be treated with Shalabahsana.
• Regular practice of the pose increases lung capacity.
• Faulty spinal curvature is corrected.
• Person suffering from bronchitis can get relief with this yoga pose.

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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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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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Parvatasana - The Mountain Pose

"Parvat" stands for ‘mountain’. In this pose the hands are kept in a position that resembles the peak of a mountain.

Sequence:

1. Sit straight up and assume Padmasana.
2. Intertwine the fingers of both hands to form a finger lock.
3. Inhale and raise the arms above your head.
4. Stretch the arms so that they are straight.
5. The posterior and knees should remain on the ground.
6. Turn up your palms over the head.
7. Exhale.
8. Inhale and now and stretch your arms further up feeling the tug on the shoulder blades.
9. Stretch your trunk upwards and remain in this posture for about ten seconds.
10. Exhale and return to Padmasana.
11. You can also perform the pose with the palms joined together and fingers stretched up.

Benefits:

• Parvatasana helps develop a proper breathing technique.
• With regular practice of the pose, your lung capacity will increase.
• Parvatasana helps reduce flab from the abdomen, tummy, hips and the waist.
• The pose has a slimming effect on the physique.
• The spine and ribs are stretched.
• The abdomen, pelvis and side muscles are pulled up and hence get toned.
• Muscles of the diaphragm develop strength.
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Padmasana - The Lotus Pose

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

Sequence:

1. Sit down on the floor with your legs stretched out in front.
2. Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
3. Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
4. Without straining the muscles of the knee place the right foot atop the left thigh.
5. Similarly hold the left leg and place it on top of the right thigh.
6. Press your knees with your palms to ensure they touch the ground.
7. The soles of both feet should face upwards.
8. Bring your head, neck and spine in one straight line.
9. Place palms on the heels of both feet. The palms should be curved in the form of cups and rest one on top of the other.
10. Maintain this posture until you feel the strain in your legs.
11. You may close your eyes if you want.
12. Open your eyes and unlock the feet.
13. Return to the starting posture.

Caution:

• Sciatica patients should avoid this pose.
• Padmasana should never be performed immediately after meals.
• Sitting posture should be erect.

Benefits:

• Padmasana helps to get rid of flab around abdomen, thighs and buttocks.
• The thigh and calf muscles become stronger.
• Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.
• The pose helps attain a straight posture.
• Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.
• All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when you relax.
• Padmasana tones up the abdomen and spine.
• The erect spine attained in this posture prevents compression of the abdominal viscera.
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Padahastasana - The Hand-to-Feet Pose

"Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands are brought to the feet to catch the toes.

Sequence:

1. Stand straight with an erect spine and legs shoulder-width apart.
2. Feet must be parallel to each other.
3. Inhale and raise both your hands straight above your head.
4. The palms should be facing outwards.
5. Exhale slowly and bend your head and neck down.
6. Bend your trunk at the waist and push the head further downwards.
7. Ensure that the knees do not bend and the arms are touching the ears.
8. Exhaling stretch your arms to catch the big toe of the corresponding legs. Use the thumb, index and middle finger to grasp the toes. if possible you can put the palms under the feet.
9. Complete exhalation and hold your breath.
10. Now pull your toes and place your head in between the knees.
11. The knees should not bend at any time.
12. Do three cycles of the above, alternating legs.
13. Hold this position for sometime.
14. Inhaling slowly release your toes and raise your trunk to come back to the starting position.

Benefits:

• The entire body is flexed and thus it is good for the overall exercise of the shoulders, neck, chest, abdomen, waist, thighs and knees.
• It helps strengthen the hamstrings.
• The pose gets the buttocks toned.
• Ligaments and tendons of the entire legs get stretched.
• Sciatic nerves get pulled.
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Halasana- Plough Pose

The word "Hala" connotes 'plough' in Sanskrit. In this posture the practitioner's body is akin to an Indian plough.

Sequence:

1. Lie down on the floor on your back and come into Ardha Halasana posture.
2. Exhale slowly and press the palms on the floor.
3. Raise your posterior, hips and lower back off the ground.
4. While raising the lower part of your body, bring the feet closer down to the ground near your head. Keep your knees straight.
5. Try to touch the ground with your feet.
6. Inhale and breathe normally.
7. Move your toes away from the head along the floor with further curvature of the spine until it reaches the maximum limit.
8. Assume a steady posture and exhale completely.
9. Breathe deeply.
10. Exhale and slide the toes further such that your lower thighs lie just above the forehead.
11. Continue to breathe normally.
12. Form a chin-lock with your chin pressing against the chest.
13. Bring both hands to the side of your head.
14. Form a finger lock encircling your head.
15. Keep your legs straight and toes should be pressing the ground.
16. Hold this posture as long as you comfortably can. Maintain normal breathing.
17. Bring the hands back to the sides of the body.
18. Inhale slowly and bring the legs back to the vertical position without bending the knees.
19. Exhale and now bring the legs back on the ground.
20. Resume normal breathing.
21. Relax with Savasana.

Caution:

• Never practice this pose after meals.
• Menstruating and pregnant women should not practice this pose.
• Do not apply excessive pressure on your abdomen while practicing the pose.
• Halasana should not be practiced by people having heart problems, high blood pressure or hernia.

Benefits:

• The pose helps in treatment of rheumatism.
• It relieves tension from the neck and back, by stretching the muscles of the region.
• It cures slouching and helps in attaining a straight standing posture..
• It helps attain a slimmer waist as well as makes the hips suppler..
• Halasana exercises the entire spinal column and provides flexibility.
• This pose should be practiced by people wanting to lose weight and attain a flat tummy.
• It helps in removing laziness and fatigue
• Your heart gets strengthened owing to the alternate pressure put on the heart muscle. Blood circulation is also improved.

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Ardha Shalabhasana - The Half-Locust Pose

The word "Shalabh" means 'locust' and "Ardha" means 'half'. This pose is an easier version of Shalabasana performed with one leg at a time. The final posture resembles a feeding locust, head lowered and tail up.

Sequence:

1. Lie down on your stomach with legs close together and hands on the sides.
2. Make sure your abdomen, chest and chin are touching the ground.
3. Clench your fists and keep them facing upwards.
4. Inhale and hold your breath.
5. Taking support of the fist, raise your left leg backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground.
7. Hold the leg in the raised position for five seconds.
8. Keep your right leg straight and steady.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Repeat the same steps with your right leg.
11. Do three cycles of the above, alternating your legs.

Caution:

• The clenching of fist should neither be too tight nor too loose.
• Hernia and Heart patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expecting mothers.

Benefits:

• It helps improve circulation of blood.
• It firms thighs, hips and buttocks by dissolving excess fat.
• Regular practice of Ardha Shalabhasana can help control diabetes.
• People suffering from constipation should practice this pose for relief.
• Women with ovaries and uterus disorders can benefit from this pose.

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Akarshan Dhanurasana - Pulled Bow Pose

"Akarshana" means 'pulled' and "dhanur" means 'bow' in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

Sequence:

1. Sit erect on the floor, with hands on the sides and legs stretched out together.
2. Keep your palms resting on the floor.
3. Bend your right leg at the knee, cross it over your left leg and place the foot near the left ankle.
4. Hold the big toe of the right foot by forming a finger lock with your thumb, index and middle fingers.
5. Similarly catch your left big toe with the right hand.
6. Inhale slowly and raise your right foot at the level of the right arm pit.
7. Try to touch your right big toe to the left ear.
8. Simultaneously, the right hand should be pulling the left toe.
9. Concentrate your gaze on the toe of the outstretched leg.
10. Exhale slowly and lower your right leg and place it near the left ankle.
11. Release the big toes and bring the legs back to the starting position.
12. Repeat the same on the other side.

Benefits:

• All parts of your body get stretched.
• The arms, shoulders, chest and back gain strength with regular practice.
• Akarshan Dhanurasana helps get thighs and waist into shape.

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Surya Mudra

In Sanskrit, "Surya" means 'sun'. Sun is the source of energy. This mudra provides energy.

Sequence:

1. Spread out your fingers.
2. Bend your ring finger.
3. Place the upper part of the ring finger on the thumb pad.
4. Press it down with the thumb.
5. Spread out and straighten the other fingers.

Benefits:

• This mudra helps reduce fat, thus helping in weight loss.
• Surya mudra provides mental calmness.
• It helps get rid of all mental burden.

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Linga Mudra

"Linga" or "Angustha" refers to 'thumb' in Sanskrit.

Sequence:

1. Join both your palms.
2. Intertwine your fingers.
3. Keep your right thumb raised.
4. Encircle the right thumb with your left thumb and index finger.

Benefits:

• Practice of this mudra can be beneficial for obese people.
• Cold (chronic and seasonal) can be treated with this mudra.
• Phlegm of chest can be cleared with Linga Mudra.
• People with irritable nature should perform this mudra to gain calmness.

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Sheetkari Breathing

Sheetkari breathing has a cooling effect on your body.

Sequence:

1. Sit erect in Padmasana.
2. Place your hands on corresponding knees and assume Gyana Mudra.
3. Part your lips keeping the teeth together.
4. Hold your tongue tip against the lower teeth.
5. Inhale through your mouth with a hissing sound.
6. Continue inhaling till your lungs are filled.
7. Now close your mouth.
8. Exhale through both the nostrils immediately.

Benefits:

• It gives relief during hot days.
• It can kill hunger and thirst.
• Your entire body gets cooled.
• You can achieve clean skin through regular practice of Sheetkari Breathing.

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Agnisara

Sequence:

1. Stand erect with your legs fairly apart and hands hanging by the sides.
2. Bend your trunk forward and bend your knees slightly.
3. Place your palms on the corresponding knees.
4. Exhale completely.
5. As in Uddiyana Bandha, retain your breath.
6. Blow out your stomach without inhaling.
7. Keep this for about 2 seconds.
8. Pull in your stomach.
9. Pull in and blow out your stomach 4-6 times.
10. Inhale.
11. Repeat steps 4-10 four to five times.

Caution:

• Do not practice this pranayama after a meal.
• Pregnant and menstruating women should not perform this pose.
• This pranayama should be avoided by people with abdominal surgery.

Benefits:

• This pranayama improves digestion.
• Agnisara is an energy booster.
• This pranayama helps reduce fat from your abs.
• Blood circulation to the digestive system is increased.

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