Kandasana - Upward Ankle Twist Pose

The word "Kanda" means 'bulbous' in Sanskrit. In this posture the feet of the practitioner resemble the bulb of an onion.

Sequence:

1. Sit on the floor with the legs stretched out in front of you.
2. Keep the legs apart.
3. Fold both the legs at the knee.
4. Hold the fore part of the left and right foot with the respective hands and pull the legs toward the body.
5. Twist both the ankles, so that the soles of the feet are facing you.
6. Hold the feet against the navel and chest area.
7. Maintain this posture for a few seconds.
8. Slowly return to starting position.

Benefits:

• The asana is a cure for several sexual disorders.
• It also helps overcome impotency.
• Joint pains are relieved with practice of this pose.
• It provides flexibility of hips by removing stiffness.
• The pose is beneficial for the lower part of your body.

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Bhujangasana - Cobra Pose

In Sanskrit, the word "Bhujanga" means 'cobra'. In the final posture of this asana, the trunk resembles a cobra with its hood raised while the joined legs represent the tail.

Sequence:

1. Lie down on your abdomen with the forehead and nose touching the ground.
2. Keep your hands on either side with palms facing upward.
3. Legs should be close together with heels touching each other.
4. The soles should be facing upwards.
5. Relax.
6. Now bring the palms of both hands to the shoulder level so that they are parallel. Place palms flat on the ground with fingers close together.
7. Make sure the elbows are touching the sides.
8. Raise your head and place the chin on the floor.
9. Slowly raise your head further bending the neck and head backwards to the maximum limit. Do not raise the chest yet from the ground.
10. Inhale. Balancing on the palms further raise the head, shoulders, chest and the abdomen in a smooth flow. The navel should be touching the ground.
11. Tense the muscles of the back and the nape.
12. Try to bend the neck and head as far back as possible.
13. The spinal column should be curved up gradually and in a continuous move, releasing the pressure on the palms.
14. Look up and fix your gaze..
15. Make sure both the legs are close together.
16. Hold your breath and stay in the posture as long as you feel comfortable
17. Slowly return to the initial position in the reverse order. Exhale while assuming the starting posture.

Caution:

• Always perform the pose on an empty stomach.
• Do not practice Bhujangasana during pregnancy.
• People suffering from hernia, peptic ulcer and high blood pressure should not perform this asana.

Benefits:

• Flab is reduced especially of the hips, abdomen and waist.
• This asana helps overcome fatigue after a tiring day.
• Bhujangasana helps to get a proper posture and also get rid of back humps.
• Your posterior, arms, shoulders and wrists will become stronger.
• People with low blood pressure should practice Bhujangasana
• Stiff neck and back can be treated with this pose.
• It helps relieve all pains in the neck and the back.
• Your digestive system improves and can be helpful in treating loss of appetite.

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Bhadrasana - Beneficial Pose

In Sanskrit the word "Bhadra" means 'beneficial'

Sequence:

1. Sit in an upright position and assume Sukhasana.
2. Stretch out both legs in front of you close together.
3. Bend your legs at the knee and bring the feet towards the body. The knees should be pointed outwards.
4. Join the soles of the two legs with the toes and heels close together.
5. Using the thumb, forefinger and middle finger clasp the toes and fore part of both feet together.
6. Maintain an erect posture.
7. Bring the feet closer to your body while bending the elbows outward.
8. Widen your thighs and gently bend the knees downwards.
9. Keep drawing the feet inwards until they are well placed close to the perineum.
10. Place the heels on either sides of the perineum.
11. Sit straight up.
12. Remain in this position for 10-15 seconds, breathing normally.
13. Release the finger lock.
14. Slowly stretch out the legs in front and return to starting posture.

Benefits:

• The pose can relieve stiffness of knees, hips and ankle-joints
• Bhadrasana should be practiced for healthy kidneys, prostrate, and urinary bladder.
• Tension is released from the spinal coccygeal and sacral regions.
• Practicing of this posture helps in blood supply to the muscles and ligaments of the uro-genital region.
• The pelvis and groin muscles are strengthened.
• Inner thighs get toned up.

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