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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Upavistha Konasana - Wide-angled Seated Pose

"Upavishtha" means 'seated' and "kona" means 'angle' in Sanskrit. This is a warm-up pose for most seated poses

Sequence:

1. Sit down on the floor.
2. Assume Dandasana.
3. Lean back taking the support of your hands.
4. Widen the gap of your legs gradually until they are 90 degrees apart.
5. Taking the support of your hand, slide your posterior forward.
6. Open up your leg a bit more.
7. Press your thighs and knees on the ground. The legs must be straight with the toes pointing upwards.
8. Bend forward and touch the ground with your palms down. As you exhale keep sliding your hands forward as much as possible.
9. Once you reach your maximum limit, hold the pose for about a minute.
10. Note: Beginners can bend their knees slightly, in order to move the hands forward.

Caution:

• Do not practice this pose if you have any knee injury.

Benefits:

• The spinal column is stretched and toned.
• The hamstrings and calves become stronger.
• The abdominal organs are stimulated.
• Upavistha Konasana can help you relax your mind by serving as a de-stressor.

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Swastikasana - Auspicious Pose

"Swastika" refers to 'auspicious' in Sanskrit.

Sequence:

1. Sit down on the floor.
2. Stretch out your legs in front.
3. Hold the ankle of the right foot and place it in between left thigh and knee.
4. Likewise put the left foot in between right thigh and knee.
5. Keep your neck, head and back erect.
6. Put the palms on the corresponding knees and arrange your fingers in Gyan Mudra.
7. Fix your gaze at the tip of the nose.
8. Come out of the pose by stretching out the right leg and then the left leg.

Benefits:

• This is a good pose for meditation and relaxation.
• Spinal column is stretched and becomes stronger.
• Abdominal muscles get toned with regular practice of Swastikasana.
• The asana relaxes your mind and body.
• High blood pressure patients can practice this pose to alleviate B.P.

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Sukhasna -Comfortable Pose

"Sukh" means 'pleasant' or 'comfortable' in Sanskrit. This is a cross-legged posture where you are totally at ease.

Sequence:

1. Sit down on the floor.
2. Stretch the legs in front.
3. Keep your head, neck and spine erec.
4. Fold the left leg at the knee and bring it closer to the body.
5. Lift your right knee and slide your left foot under the right thigh. The sole of the left foot should be turned up.
6. Similarly, fold the right leg and put your right foot under the left calf.
7. The sole should be tilted up and the foot should support the left shin.
8. Place your hands gently on the corresponding knees.
9. Keeping the head, neck and spine erect, maintain this posture for as long as you are comfortable.
10. Stretch out the legs in front in reverse order.
11. Repeat by interchanging the position of the legs.

Benefits:

• It is the easiest yoga pose and can be practiced by one and all.
• This asana can help you relax your mind and body.
• This is the posture you should assume for sitting.

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Siddhasana- Pose of an Adept

"Siddha" refers to a person who has attained spiritual enlightenment. This pose is generally performed to attain spirituality.

Sequence:

1. Assume Sukahasana.
2. Extend your legs in front.
3. Pull in your left leg by bending at the knee.
4. Place the heel of the left leg near the perineum.
5. Fold your right leg and place the right foot above the generative organ.
6. Tuck in the toes of both legs in the fold of the thighs and calves of opposite legs.
7. The knees should be touching the floor.
8. Keep your head, neck and spine erect.

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:

• The pose is suitable for meditation and Pranayamas.
• The pose provides physical and mental relaxation.

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Savasana - The Corpse Pose

"Sava" means 'corpse' in Sanskrit. In this asana the whole body is relaxed by remaining motionless just like a dead body.

Sequence:

1. Find a calm and serene place.
2. Dress comfortably.
3. Spread out a mat and lie down on it on your back.
4. Stretch out your legs and keep it adequately apart.
5. Put your hands about a foot away from the body on either side.
6. Keep the knees flexed.
7. Keep the palms upturned and relax your fingers.
8. Drop your chin and sag your lower jaw.
9. Relax your mouth and let the teeth be apart.
10. Close your eyes gently.
11. Continue normal breathing without regulating its rhythm.
12. Continue lying on the floor in this state like a corpse.
13. Free your mind of all thoughts and worries.
14. Relax your entire body and mind.
15. Starting from the head, picture each part of the body and relax it by letting go.
16. Concentrate on your breathing and forget about other parts of your body.
17. The total relaxation phase is that moment from where you'll realize nothing, feel nothing, hear nothing, sense nothing and your mind will be in a blank state.
18. Regain alertness and take a few deep breaths.
19. Join your legs slowly and bring the arms closer to the sides of the body.
20. Open your eyes and get up slowly by first stretching the hands and legs.
21. Sit up and then stand.

Caution:

• Always practice in a calm dark place.
• Do not move any part of your body unless needed for relaxation.
• Do not yawn at any point of time while practicing the pose.

Benefits:

• This is the best asana to attain relaxation of mind and body.
• The pose can serve as a stress buster.
• It helps improve your work efficiency.
• It rejuvenates your body.
• Regular practice of Savasana helps overcome insomnia.
• The physical and mental stress and strain during a hectic day can be suitably addressed through a few minutes practice of Savasana.
• Savasana helps overcome fatigue.
• Savasana alleviates headache, angina pectoris and dyspepsia.
• Different pains and aches are effectively healed.
• Spinal abnormalities are rectified.

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Samasana - Equilibrium Pose

"Sama" connotes 'balance' or 'equilibrium' in Sanskrit. In this posture the body is in such a position that it can be divided vertically into two identical parts.

Sequence:

1. Sit on the floor with your legs stretched out in front and palms resting on the floor by your sides.
2. Spread your legs apart.
3. Get into Padmasana.
4. Place your wrists on the respective knees. Take Gyana Mudra with your fingers.
5. Close your eyes and relax. Continue breathing normally.
6. Return to starting posture in the reverse order.

Benefits:

• Functioning of spine improves with practice of this posture.
• The pose is good for meditation and concentration.
• The relaxing effect of the pose helps in stabilizing heart beats.
• It helps in healing the strained muscles of the heart.

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Natarajasana - Lord of Dance Pose

"Nat" refers to 'dance' and "Raja" to 'king'. Lord of Dance is one of the attributes used for Lord Shiva. The final posture is a representation of the dance of Lord Shiva.

Sequence:

1. Stand erect with your legs together and hands by the sides as in Tadasana.
2. Shift your body weight to the right leg.
3. Inhaling raise your left leg off the ground and take it backwards.
4. Bend the left leg at the knee.
5. Raise the leg further up and catch hold of the big toe with your left hand. Simultaneously extend the right arm in front so that it is parallel to the ground.
6. Now raise the right arm further so that it makes an angle of 45 degrees with the floor.
7. Pull your left leg with your left hand to raise it as high as possible.
8. Look in front and fix your gaze.
9. Maintain this posture for a minute.
10. Exhaling slowly, bring your left leg and right hand down to the starting posture.
11. Repeat the same steps as above alternating the legs and hands.

Caution:

• People with lower back and knee injury should not perform this pose.
• To avoid cramping of the thigh keep the raised foot flexed.

Benefits:

• Natarajasana helps in increasing your concentration power.
• Hips and legs get toned up.
• Natarajasana can induce stimulation of the chest.
• The pose helps you attain balance as well as stability of mind and body.
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Makarasana - The Crocodile Pose

"Makar" is Sanskrit for 'crocodile'.

Sequence:

1. Lie down on the floor on your stomach with your hands on the sides. Your chin and chest should also be touching the ground.
2. Stretch out both legs to full length.
3. Separate both legs and place them on the floor such that the toes are pointing outwards and heels inwards.
4. The feet should be at right angles to the legs.
5. Raise your head and trunk.
6. Take your right hand under the left shoulder.
7. Hold the left shoulder gently with your right hand.
8. Grasp the right shoulder with your left hand gently.
9. The two hands should be making a double triangle one above the other.
10. Place your forehead on the triangle. Your face should be within the space created by both arms.
11. Close your eyes and relax your whole body.
12. Practice abdominal breathing. Remain in this position as long as you are comfortable.
13. Turn over.
14. Lie on your back and start again.

Benefits:

• Makarasana is the perfect pose for relaxation of both mind and body.
• It helps relieve fatigue after a strenuous yoga session.
• The asana helps keep control over high blood pressure.
• Breathing problems and genito-urinary disorders are cured.
• Makarsana is beneficial to the digestive system.
• It helps get rid of flatulence and scoliosis.

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Balasana - Child Pose

"Bala" means 'child' in Sanskrit.

Sequence:

1. Kneel down on the floor.
2. Knees and heels should be together.
3. Rest your posterior on the heels.
4. Spread your knees apart.
5. Bend your trunk forward and bring the head down.
6. Touch the forehead on the floor.
7. The abdomen should be in between the thighs.
8. Extend your hands back to reach the ankle.
9. Place your palms on the floor face turned down.
10. Stay in this posture for about 30 seconds, breathing normally.
11. Raise your body gradually straight up, as you inhale.
12. Exhale and return to normal sitting position.

Caution:

• Expectant mothers should never practice Balasana.
• Persons with knee injury should avoid this pose.
• If you are suffering from diarrhea, do not perform this yoga pose.

Benefits:

• This asana provides relaxation of body and mind.
• The spinal column becomes stronger.
• Balasana can help you overcome fatigue.
• You can get relief from back and neck pain.
• Your entire back, hips, thighs and knees get a good stretch and thus get relaxed.

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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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Gyana Mudra

"Gyana" refers to 'knowledge' in Sanskrit.

Sequence:

1. Sit in Padmasana.
2. Place your hands on respective knees with your palms facing up.
3. Join the tips of thumb and index finger.
4. Spread out your other three fingers.
5. Remain in this posture for some time.

Benefits:

• Many mental problems get cured with regular practice of this pose.
• The body and mind both get relaxed.
• You can attain intelligence.

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Ujjayi Breathing

The word "Ujjayi" means 'victorious' in Sanskrit.

Sequence:

1. Sit comfortable in Padmasana.
2. Take a long and deep breath through both the nostrils.
3. Close your glottis slightly.
4. The inhalation should produce a sonorous sound.
5. Hold the breath, applying Jalandhara Bandha and Moola Bandha.
6. Exhale slowly through both nostrils, opening the glottis simultaneously.
7. This should again produce a frictional sound.
8. Complete exhalation and now apply Uddiyana Bandha.
9. You can practice this pranayama three times spread throughout the day.
10. Later you can increase to 27 times each day, with 9 in the morning, nine at noon and nine in the evening.

Benefits:

• The nervous and the digestive systems benefits from this Pranayama.
• This pranayama helps relax and calm your mind.
• Ujjayi breathing alleviates high blood pressure.
• You can develop a sweet voice with regular practice.
• It can give you relief from cold, cough and tonsillitis.
• This Pranayama can cure phlegm.

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Moorcha Pranayama

In Sanskrit, "Moorcha" means fainting. This pranayama involves slow inhalation and retention of air for a long period.

Sequence:

1. Sit comfortably in Padmasana.
2. Take a deep and slow breath through your mouth.
3. Focus on the space between your eyebrows.
4. Lower your face to place the chin in the jugular notch.
5. Apply Jalandhara Bandha .
6. Exhale slowly.
7. Start with nine rounds and gradually build up to 15 times.

 

Benefits:

• It gives a great sense of relaxation and happiness.
• Moorcha Pranayama helps to get in touch with your inner self.

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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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Bhastrika Pranayama - Bellow Breathing

Sequence:

1. Sit down in Padmasana.
2. Place your left hand on your left knee.
3. Place your right hand on your nose.
4. Take a few shallow breaths in quick succession.
5. Close off both nostrils.
6. Hold your breath and perform both Jalandhara and Moola Bandha.
7. Raise your head.
8. Exhale through the right nostril keeping the left nostril closed.
9. Immediately after exhalation apply Uddiyana Bandha.
10. This completes one round of Bhastrika.
11. Beginners can start off with three rounds of ten pumpings.
12. Later you can increase it to eight rounds of 100 pumpings.

Caution:

• Stop practicing if you feel dizziness.

Benefits:

• This pranayama increase your concentration power.
• The abdominal muscles gain strength.
• Bhastrika provides relaxation and revitalization.

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Anuloma Viloma

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.

Sequence:

1. Place your right hand on your nose to close the nostrils.
2. Fold in your index and middle fingers.
3. Place your ring and little finger on the left nostril.
4. Close the right nostril with your thumb.
5. Lift the fingers on the left nostril and breathe through it., retain your breath.
6. The right nostril should remain closed.
7. Close both the nostrils and hold your breath.
8. Open the right nostril and breathe out keeping the left nostril closed.
9. Breathe in through the right nostril keeping the left closed.
10. Hold your breath keeping both nostrils closed.
11. Exhale through your left nostril.
12. The right nostril should remain closed.
13. In the above steps, count to 2 while inhaling, 4 while holding the breath and 8 while exhaling.
14. Repeat the above eight times.
15. You can build up to 16 times at one go.

Benefits:

• This pranayama helps achieve a melodious voice.
• Anuloma Viloma restores normal breathing.
• It is beneficial for relaxation of mind and body.

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