Sirshasana - Head Stand

"Sirsha" means 'head' in Sanskrit. In this pose the practitioner balances his body on the head..

Sequence:

1. Fold a blanket into several layers to form a cushion on which the head will rest.
2. Sit in front of the folded blanket on your knees and toes.
3. The posterior should rest on your heels.
4. Bend forward raising your haunches from the heels.
5. Place your hand on the blanket.
6. Fold your hands at the elbows and place your palms on either side of your head.
7. Interlock your fingers and place them around your head.
8. Lower your head and place the crown on the blanket.
9. Press the back of your head with the finger lock.
10. Press the back of your head with the finger lock.
11. Straighten your legs and keep the feet together.
12. Pull your feet further towards your head.
13. Raise the heels to rest the feet on tiptoes.
14. Press the head, forearms, elbows and toes on the floor.
15. Give a gentle thrust downwards to get your feet off the ground.
16. Straighten your knees to make the legs parallel to the floo.
17. The trunk should be perpendicular to the ground.
18. Keeping the feet together, adjust your body to maintain balance.
19. Fold your legs at the knees.
20. Keeping the legs folded at the knees, gradually raise the legs up.
21. Ensure that your back is straight and thighs aligned to the trunk.
22. Now open up the folded legs and stretch out your legs.
23. Join the upright legs and attain balance.
24. Stay put for five seconds in the final Sirshasana position.
25. Return to normal supine position slowly in reverse order.
26. Relax in Savasana.

Benefits:

• Sensitivity of all sense organs is enhanced.
• This yoga pose is beneficial to all the metabolic systems of the body.
• The pineal and the pituitary glands are stimulated and thus they function better.
• 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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Dandasana - Staff or Stick Pose

The word "Danda" refers to 'staff' or 'stick' in Sanskrit. In this pose, the spine, arms and legs are kept straight and stiff like a stick.

Sequence:

1. Sit on the floor.
2. Stretch out your legs in front.
3. Keep the legs hips-width apart.
4. Now bring the legs close together so that the feet touch each other.
5. Rest the palms on either side of the hips with fingers pointing in front.
6. Press the knees down.
7. Stretch out your toes and press the heels firmly on the floor by flexing your ankles.
8. Straighten your arms by pressing the palms firmly.
9. Sit up straight.
10. The shoulders and hips should be aligned.
11. Lift the abdomen to release the tension in the diaphragm.
12. Breathing normally hold this pose for about a minute.
13. Exhale and relax your body.

Caution:

• High blood pressure patients should not perform this pose.
• If you have weak wrists avoid Dandasana.
• People with a spinal problem should not practice this yoga pose.

Benefits:

• The legs, arms, back and spine all get stretched.
• Tired feet get relief from this pose.
• Practice of Dandasana corrects bad posture.
• Dandasana can alleviate sciatica pain.
• This pose improves digestion.

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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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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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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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