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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Purna Titali Asana - Butterfly Pose

The word "Purna" refers to 'complete' and "Titali" means 'butterfly' in Sanskrit. In this pose the legs are spread out the way a butterfly opens its wings in flight.

Sequence:

1. Sit on the floor with your legs stretched in front.
2. Keep your head, neck and spine erect.
3. Hold the ankles of the respective legs.
4. Bend the legs at the knee and bring the feet closer to the body.
5. The soles of both feet should be joined.
6. Follow with one round of inhalation and exhalation.
7. Pull the joined feet closer to the groin.
8. Place both the palms on the respective thighs.
9. Take a deep breath and press the thighs down.
10. Remove the hands from the thighs and hold the feet together.
11. Move the knees up and down without any support.
12. Exhale.
13. Do not lean in front or back while performing the pose.
14. Close your eyes and breathing normally continue flapping the knees for as long as possible.
15. Note: Beginners can use cushions to support the knees.

Caution:

• People with knee pain should avoid this yoga pose.

Benefits:

• The pose is known for its benefits in relieving stress and lifting your spirits.
• Inner thighs get relaxed.
• It helps overcome fatigue.
• Purna Titali Asana soothes your legs.
• It is also beneficial to the uro-genital system.
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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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Dhanurasana - Bow Pose

In Sanskrit the word "Dhanus" means 'bow'. The final posture assumed in this pose resembles a tightly drawn bow. Your trunk and thighs represent the curve of the bow and the hands and legs the bowstring. 

Sequence:

1. Lie flat on the floor with the abdomen, chest and chin touching the ground.
2. Keep your hands on both sides.
3. Keep both legs a bit apart.
4. Relax your whole body.
5. Bend your legs backward and grasp the ankles firmly with your hands..
6. First raise your chin and then bend your head and neck backwards. The chest should still be touching the ground.
7. Inhale slowly and pull your legs up.
8. Keep raising your head, neck, chin, chest, thighs and knees backwards, such that only the navel region is touching the ground
9. Balance your body on the navel region.
10. Pull your legs and arms arching your body as much as possible.
11. Gradually, bring your knees, feet and toes together.
12. Look up and fix you gaze on the ceiling.
13. Holding your breath maintain this posture until you feel the strain in your back.
14. Start exhaling slowly and gradually return to the starting position.

Caution:

• Pregnant women should not practice this pose.
• If you are suffering from slipped disc, hernia, colitis, stomach ulcer, heart problems, and high blood pressure, do not perform the pose.

Benefits:

• Pain in the neck, back and lumbar region can be treated with this pose.
• Diabetic patients should perform this pose.
• Dhanusasana can relieve you of rheumatic pain.
• The pose benefits women a lot in reducing flab of abdomen, waist, hips and thighs.
• The pose improves the flexibility of the entire body.
• If you suffer from constipation or flatulence, Dhanurasana can give you relief.
• The pose improves the digestive system.
• Urinary problems and dyspepsia can be cured with this pose.
• The buttocks and thigh muscles are both strengthened.
• Muscles of the pelvic region, lumbar region, and the abdominal area are made stronger and suppler.
• Sciatica can be treated with regular practice of Dhanurasana.
• The heart, liver, spleen, bladder, the genital organs and the solar plexus also benefit form this pose.

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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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Moola Bandha - Anal Lock

 

"Moola" means 'root' or 'source' in Sanskrit. The other meaning of moola is also 'anal'. In this yoga bandha anal lock is performed.

Sequence:

1. Sit down on the floor.
2. Come into Siddhasana.
3. Your left heel should press against the perineum.
4. Look in front.
5. Exhale slowly.
6. Contract your abdomen to lock the anal opening.
7. Immediately contract the external and the internal sphincter muscles strongly.
8. Simultaneously draw the sphincter muscles up.
9. Intensify the contraction process.
10. Hold the contraction for 10 seconds.
11. Slowly exhale and relax the sphincter muscles.
12. You can start with five rounds and then increase by one per week to raise the turns to 10 times.

Benefits:

• Urogenital disorders get cured with this bandha.
• This yoga bandha is beneficial for piles, fistula and prostatic hypertrophy patients.
• The pelvis and organs of this region can benefit from Moola bandha.
• Blood supply to the pelvic region gets augmented.
• Rectal prolapse is prevented.

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