YOGA ASANAS(POSES)

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Yoga Asanas or postures are body positions, typically associated with the practice of Yoga. They are intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality. 

• Adho Mukha Svanasana - Downward Facing Dog Pose

In Sanskrit, "Adho" means downward, "mukh" means face and "svan" means dog. In this asana, the practitioner's face is downwards, hence the name.

• 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.

• Anantasana- Sleeping Vishnu Pose

"Ananta" is another name for Vishnu. This pose reflects the sleeping pose of Vishnu on his serpent.

 

• Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

• Ardha Matsyendrasana - The Half-Spinal Twist Pose

"Ardha" means 'half' in Sanskrit. In this pose we perform the half spinal twist as the full twist is very difficult to achieve. The asana gets its name from Matsyendranath, one of the propounders of Hatha Yoga.

• Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

• 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.

• Baddha Konasana - Bound Angle Pose

The word "Baddha" means 'locked' and "Kona" means 'angle'. In this posture the body is locked in a typical angle.

• Baddha Padmasana - Locked Lotus Pose

"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness.

• Balasana - Child Pose

"Bala" means 'child' in Sanskrit.

• Bhadrasana - Beneficial Pose

In Sanskrit the word "Bhadra" means 'beneficial'.

• 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.

• Chakrasana - Standing Wheel Pose

"Chakra" means 'wheel' in Sanskrit.

• Chakrasana - The Wheel Pose Supine

"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

• 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.

• 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.

• Garudasana - The Eagle Pose

The word "Garuda" means 'eagle' in Sanskrit. Garuda is an emblem of the sun and the solar cycle.

• Gavasana - The Cow Pose

"Gau" means 'cow'in Sanskrit.

• Gomukhasana - Cow Face Pose

In Sanskrit, "Go" means 'cow' and "Mukh" means 'face'. The final position of the legs in Gomukhasana looks like the face of a cow.

• Halasana- Plough Pose

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

• Januhastasana - Knee-to-Hand Pose

The word "Janu" means 'knee' and "Hasta" means 'hand'. In this pose the hand is placed just beside the knee, hence the name.

• Janusirsana - Head to Knee Pose

"Janu" means 'knee' and "Sirsa" means 'head'. In this posture head and knees are brought close together.

• 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.

• Konasana - Angle Pose

"Kona" is the Sanskrit word for 'angle'. This pose serves as a warm up pose for more complicated angle poses like Baddha Konasana, Upavistha Konasana etc.

• Makarasana - The Crocodile Pose

"Makar" is Sanskrit for 'crocodile'.

• Mandukasana - The Frog Pose

The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.

• Marjari Asana - The Cat Pose

"Marjari" means 'cat' in Sanskrit.

• Matsyasana - The Fish Pose

In Sanskrit "Matsya" means 'fish'. If you attain this posture in water, you will be able to float just like a fish with out any support of your hands or legs.

• Mayurasana - Peacock Pose

The word "Mayur" means 'peacock' in Sanskrit. In this pose the body looks like a peacock, hence the name.

• Natarajasana - Lord of Dance Pose

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

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• Naukasana - The Boat Pose

The word "Nauka" means 'boat' in Sanskrit. The body resembles a boat in the final posture.

• Oordhwa Padahastasana - Hand-to-Feet Pose

In Sanskrit, "Oordha" means 'lifted', "Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands touch the raised feet of the practitioner.

• 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.

• 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.

• 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.

• 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.

• Pavanamuktasana- The Wind-Releasing Pose

"Pavan" means 'wind' and "Mukta" means 'free' or 'release'. This posture helps in removal of excess wind in the digestive system.

• Plank Pose

• 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.

• 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.

• Sarvangasana - All-Parts Pose

"Sarva" means 'all' and "Anga" means 'part' in Sanskrit. This pose exercises the entire body, hence the name.

• Sasankasana - The Hare Pose

"Sasanka" means 'hare' in Sanskrit. The final body posture in this asana looks like a leaping hare.

• 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.

• 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.

• Shalabhasana - The Locust Pose

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

• Siddhasana- Pose of an Adept

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

• Simhasana - Lion Pose

"Simha" means 'lion' in Sanskrit. In this pose you assume the posture of a seated lion.

• Sirshasana - Head Stand

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

• Sukhasna -Comfortable Pose

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

• Supta Baddha Konasana - Reclining Bound Angle Pose

In Sanskrit, "Supta" connotes to 'reclining', "Baddha" means 'locked' and "Kona" refers to 'angle'. In this posture, the practitioner leans back, hence the name.

• Supta Udkarshansana - Lying Abdominal Twist

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

• Supta Vajrasana - Reclining Adamant Pose

"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In this posture the yoga practitioner will be lying down in a supine position in Vajarasana.

• Surya Namaskar -Sun Salutation

"Surya" refers to 'sun' and "namaskar" means 'salutation' in Sanskrit. Surya Namaskara involves series of 12 yoga postures which are done in one long continual process.

• Swastikasana - Auspicious Pose

"Swastika" refers to 'auspicious' in Sanskrit.

• Tadasana - Mountain Pose

"Tada" means 'mountain' in Sanskrit. The hands in this posture form a peak, hence the name.

• Talasana - Palm-Tree Pose

"Tal" refers to 'palm tree' in Sanskrit. In this pose the upper part of the body is extended straight up like a palm tree.

• Tolangulasana - Weighing Scale Pose

"Tolangul" means 'weighing balance' in Sanskrit. In this pose the body posture is balanced on your waist and resembles a weighing scale.

• 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.

• Ugrasana - The Difficult Pose

The word "Ugra" refers to 'difficulty' or 'frightening'. This posture poses difficulty to the practitioner and hence the name.

• 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.

• Urdhva Mukha Svanasana - The Upward Facing Dog Pose

"Urdhva" means 'up', "Mukha" means 'face' and "Svana" means 'dog'. In this pose the body is stretched out with the face pointing up like a dog.

• Ushtrasana - The Camel Pose

"Ushtra" refers to 'camel' in Sanskrit. In this yoga pose the practitioner's body resembles a camel, hence the name.

• Utkatasana - The Half-Squat Pose

The Sanskrit term 'Ut' means 'raised' and "kata” refers to 'the hips'. In this pose the hips remain raised above the ground, hence the name.

• Uttanapadasana - The Raised Leg Pose

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

• Uttanasana - Intense Stretch Pose

"Ut" connotes 'intense', and "Tana" means 'stretch' in Sanskrit. In this pose the legs and spine are stretched, hence the name.

• Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body

• Vakasana - Crane Pose

"Vaka" connotes 'crane' in Sanskrit. The final posture of the body resembles a crane.

• Vakrasana - Twisted Pose

"Vakra" means 'twisted' in Sanskrit. In this pose the practitioner’s trunk gets twisted to the left and right sides.

• Veerasana- Warrior Pose

"Veer" refers to 'warrior' in Sanskrit. In this posture the body assumes the position a warrior takes before attacking. Hence the name Veerasana or Warrior pose.

• Viparit Karani - Inverted Pose

"Viparit" means 'inverted' and "Karani" means 'action'. In this pose the body is kept inverted.

• Virabhadrasana - Warrior Pose

"Virabhadra" is a warrior incarnation of Shiva.

• Vrikshasana - Tree Pose

In Sanskrit the word "Vriksha" means 'tree'. In this pose the practitioner holds his body still like a tree.

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ALSO SEE : YOGA BANDHAS

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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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Anantasana- Sleeping Vishnu Pose

"Ananta" is another name for Vishnu. This pose reflects the sleeping pose of Vishnu on his serpent.

Sequence:

1. Lie down on the floor on your back, legs extended and hands by the side.
2. Turn to the left, fold your left hand at the elbow.
3. Place the elbow on the ground.
4. Raise your head and support it with the left palm.
5. Place your right hand in front of the chest.
6. Breathe normally.
7. Fold the right leg at the knee and place the toes of right foot on the upper left thigh.
8. Keep the right leg straight so that the knee is pointing up..
9. Hold the big toe of the right leg with your right hand.
10. Breathing normally, hold this posture for about a minute
11. Release the right leg and slowly return to supine position.
12. Turn on the other side and repeat by alternating legs.

Benefits:

• Anantasana can improve blood circulation.
• This yoga pose helps stretch hamstring and calves.

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Ardha Matsyendrasana - The Half-Spinal Twist Pose

"Ardha" means 'half' in Sanskrit. In this pose we perform the half spinal twist as the full twist is very difficult to achieve. The asana gets its name from Matsyendranath, one of the propounders of Hatha Yoga.

Sequence:

1. Sit in an erect position on the floor.
2. Stretch out both legs in front of you.
3. Bend the right leg and place the heel of the right foot in the perineum.
4. Cross your left leg over your right knee and place it on the floor. The left foot should touch the floor.
5. The heel of the left leg should be placed close to the right knee.
6. Pass your right hand over the left calf and grasp the big toe of the left foot. The toe should be held with the thumb, index and middle finger.
7. Slide your left hand behind the back and reach for the root of your right thigh.
8. Turn your upper body towards the left.
9. Get into the final position by turning your shoulder, neck and head towards the left. Align your chin with the left shoulder.
10. Try looking farthest over your shoulder.
11. Hold onto this position as long as you comfortably can.
12. Slowly return to your starting posture.
13. Repeat the same process with the opposite side.

Caution:

• Hold the position as long as you are comfortable. If you feel pain, return to starting posture slowly.

 

Benefits:

• The pose massages the entire spine and makes it supple.
• As each vertebra rotates in this pose, it increases the flexibility of the spinal column, particularly of the lumbar region.

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Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

Sequence:

1. Sit erect on the mat with your legs stretched out in front of you with heels apart.
2. Fold your right leg at the knee.
3. Holding the right ankle with your right hand and the big toe with your left hand pull the right legs towards your body and place it at the root of the left thigh.
4. Keep your sole turned upwards and your right knee touching the ground. Press your right knee gently if needed.
5. Now hold the left ankle with your left hand and the left big toe with your right hand. Pull the left leg gently towards the right calf.
6. Raise your right thigh and put the left leg under it so that the left foot is under the right thigh.
7. Ensure that the left foot and left knee both touch the ground.
8. Place the right and the left palm on the right and left knee respectively.
9. Relax your whole body. You may close your eyes too.
10. Now gradually stretch out both legs in front of you returning to the initial position, with left leg first followed by the right leg.
11. Repeat the same by changing the position of the legs.

Benefits:

• Those who find Padmasana or the Lotus Pose difficult can start with this pose. It increases the flexibility of hips, knees and ankles.
• This pose is very good for meditation.

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Ardha Shalabhasana - The Half-Locust Pose

he 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 cardiac patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expectant 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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Baddha Padmasana - Locked Lotus Pose

"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness.

Sequence:

1. Sit in the Padmasana posture.
2. Bring both feet higher on the thighs close to the groin.
3. Stretch your right hand behind the back until it reaches the left hip.
4. Lean forward and twisting your trunk catch the big toe of the right foot placed on the left thigh.
5. Sit erect and maintain this posture for a few seconds.
6. Stretch your left hand behind the back and hold the big toe of the left leg, in a similar manner as above.
7. Again sit erect and hold the position.
8. Keep the spine, neck and head erect in a straight line.
9. Both your arms and legs will be locked at this stage.
10. Both the knees should be touching the ground.
11. Now pull in your stomach and try to bring the shoulder blades close together.
12. Look straight ahead and breathe normally.
13. Hold this posture for 10 seconds or as long as you are comfortable.
14. Slowly release the grasp of your hands on the toes.
15. Unlock the two legs and stretch them out in front.
16. Sit in a normal position and relax.
17. Alternate the legs and practice the posture again.

Caution:

• Pregnant woman should not practice this pose.
• Baddha Padmasana should be practiced only if you have mastered Padmasana.

Benefits:

• The pose alleviates shoulder and back pain..
• The posture increases flexibility of the legs.
• The pose helps correct bad posture by removing abnormal spinal curvature.
• Practicing the asana several times a day brings relief to people with varicose veins.
• Practicing Baddha Padmasana increases flexibility of joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes.

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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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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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Chakrasana - Standing Wheel Pose

"Chakra" means 'wheel' in Sanskrit. 

Sequence:

1. Stand erect with feet wide apart.
2. Keep both hands on the sides touching the thighs. The fingers should be close together.
3. Look straight.
4. Slowly inhale deeply.
5. Keeping your body tense, continue inhaling and raise your right hand laterally above your head.
6. Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
7. Ensure that the right hand and palm is turned inwards from the shoulder while raising the hand.
8. Exhale slowly and raise your right shoulder and simultaneously bend your trunk and head to the left till the hand becomes parallel to the ground.
9. Take care not to bend your right hand at the elbow.
10. Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
11. As you are bending, slide the left hand down the left thigh till it reaches the knee.
12. Hold this posture as long as you can comfortably hold your breath.
13. Begin inhaling and return to the starting posture. Return your right arm, trunk and head back to the straight position.
14. As you bring the right arm below the shoulder turn the palm inward.
15. Bring back the right arm to resting position by the right thigh.
16. With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
17. Complete exhalation.
18. Repeat the above steps for the left side.

Benefits:

• The lateral bend in Chakrasana makes the spinal column elastic.
• This pose also makes the hip joint flexible..
• The pose is good for checking the rigidity of the rib cage, resulting in an increase of lung capacity.
• Chakrasana results in a supple and resilient body.

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Chakrasana - The Wheel Pose Supine

"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

 

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Sequence:

1. Lie down on your back with both legs apart.
2. Stretch both arms on either side with palms facing downward.
3. Fold both knees and draw the legs back.
4. The heels should be touching the respective buttocks. Both soles should be touching the ground.
5. Bring your hand backwards and place the hands beside the head. The palms should be facing downwards.
6. The palm and heel of each side should be in one straight line.
7. Inhale slowly.
8. Continue inhaling and press the palms and hand on the ground.
9. Taking the support of the hands and legs, raise your shoulder, chest, abdomen, hips and thighs above the ground.
10. The neck and back should be arched with the crown of your head resting firmly on the ground.
11. Exhale and inhale a few time while at this position.
12. Take a deep breath.
13. Press your feet and palms on the ground while holding your breath.
14. Taking the support of your hands and feet, slowly raise your head, shoulders, trunk, abdomen, hips and thighs to the optimum level.
15. Your head should be hanging in between your shoulders.
16. Make sure the elbows are not bent.
17. Try to arch the body as much as possible.
18. Hold your breath and stay in this position for about ten seconds.
19. Exhaling gradually, bring the lower part of your body down and return to the starting position.

Benefits:

• The pelvic and abdominal muscles gain strength with this pose.
• Supine Chakrasana benefits all parts of the body.
• The posture also helps strengthen the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.

 

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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,Dhanurasanacan 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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Garudasana - The Eagle Pose

The word "Garuda" means 'eagle' in Sanskrit. Garuda is an emblem of the sun and the solar cycle.

Sequence:

1. Stand erect in Tadasana.
2. Bend your legs at the knee.
3. Lift your right foot off the ground.
4. Balance your body on your left foot.
5. Point the toes of your right foot towards the ground.
6. Place your right foot around the calf of the left leg.
7. Press the left foot on the ground.
8. Stretch your arms in front and parallel to the ground.
9. Cross your arms at the elbow, the left hand over the right.
10. Bend your elbows so that the fingers are pointing towards the ceiling.
11. The back of the hands should be pressed against each other.
12. Twist your forearms further and try to bring both the palms facing each other.
13. Place the fingers of the right hand in the palm of your left hand at the root of the thumb.
14. Press the palms together as much as possible.
15. Lift your elbows until they are level with your shoulders.
16. Hold the pose and breathe normally for about 15-30 seconds.
17. Repeat the same with your legs and hands in reverse positions.

Caution:

• People with a knee injury should avoid this yoga pose

 

Benefits:

• The hips, thighs and shoulders are stretched.
• The yoga pose helps improve the balance of your body.
• Ankles and knees are strengthened with regular practice of Garudasana.

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Gomukhasana - Cow Face Pose

In Sanskrit, "Go" means 'cow' and "Mukh" means 'face'. The final position of the legs in Gomukhasana looks like the face of a cow.

Sequence:

1. Sit straight up in Sukhasana.
2. Stretch out your legs in front.
3. Bend the left leg at the knee and pull it closer to the body. Raise your right knee and tuck the left foot under the right thigh, such that it just touches the buttock.
4. The toe and side of the foot should be touching the ground, with toes pointing away from the body.
5. Draw in your right foot and cross it over the left thigh.
6. Place the right foot close to the left buttock. The right heel should be touching the left buttock.
7. Place the right and left knees above one another.
8. Straighten your posture.
9. Turn the left elbow and bring the left forearm up behind the back such that the elbow is pointing down.
10. Push the forearm further up the spine as far as you can.
11. Raise the right arm straight up so that it touches the right ear.
12. Bending the elbow bring the forearm down over the right shoulder.
13. Try to reach the left hand.
14. Lock the forefingers of both the hands.
15. Try keeping the neck, head and spine erect.
16. Look in front and hold the pose for a few seconds.
17. Return to the starting position.
18. Perform the pose again with the arms and legs in a reversed position.

Benefits:

• Muscles of the thighs, hips, upper back, upper arm and shoulders are strengthened.

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Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

Sequence:

1. Lie down on your yoga mat on your back with your legs stretched out.
2. Bring the heels and toes of both legs close together.
3. Relax your body.
4. Stretch your arms on both sides with the palms facing the floor.
5. Press the palms down.
6. Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
7. Keep your leg straight and make sure that it does not bend at the knee.
8. Continue inhaling while holding your leg straight at the height you feel comfortable.
9. Hold your breath for a few seconds.
10. Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
11. Repeat the same process with your left leg.
12. Do three cycles of the above, alternating legs.
13. When done, relax your body.
14. Breathe in and press the palms on the floor.
15. Continue inhaling and raise both legs off the ground.
16. With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
17. Then 60 degrees and finally till both the legs make an angle of 90 degrees with the floor. Take care that the knees are not bent.
18. Complete inhalation.
19. Fix your gaze on your toes.
20. Hold your breath as long as you comfortably can.
21. Now while exhaling bring down the legs slowly holding the position for a few seconds each at 30 and 60 degrees, again taking care the knees do not bend.
22. Do the same three times with both legs in quick succession.

Caution:

• It is preferred that you practice this pose on an empty stomach.
• Your back and head should keep touching the floor at all times.
• When raising or lowering the legs, they should not shake.
• Menstruating women as well as pregnant women should not practice Ardha Halasana.

Benefits:

• You can practice this asana even on your bed before you get up in the morning. This will help cure constipation.
• Ardha Halasana helps regulate bowel movements.
• It helps build up elasticity of the abdominal region.
• Practicing the asana several times a day brings relief to people with varicose veins.
• The pose prevents hernia.
• Women suffering from menstrual disorders should practice Ardha halasana.

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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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Januhastasana - Knee-to-Hand Pose

The word "Janu" means 'knee' and "Hasta" means 'hand'. In this pose the hand is placed just beside the knee, hence the name.

Sequence:

1. Sit down on the floor with your legs bent at the knees and folded backwards, soles upturned and toes touching the ground.
2. Similar to Vajrasana, place the palms on the ground in front of the knees.
3. Push your neck backwards, chest outwards and the waist downwards..
4. Relax your entire body.
5. Breathe normally.

Caution:

• People with stiff joints should avoid this posture.
• Practice this pose only when joints have free movement.

Benefits:

• This posture improves blood circulation to the waist and lower portion of the body.

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Janusirsana - Head to Knee Pose

"Janu" means 'knee' and "Sirsa" means 'head'. In this posture head and knees are brought close together.

Sequence:

1. Sit straight up and assume Sukhasana.
2. Stretch both your legs in front of you, fairly apart.
3. Bend the right leg at the knee and fold the leg inside towards the left thigh.
4. The outer side of leg and foot should be touching the ground.
5. Press the sole of the foot with the right hand to push it closer to the perineum.
6. Make sure your sitting posture is straight with the trunk and head erect..
7. Inhale.
8. While inhaling raise both the hands above the head palms facing outwards.
9. Exhale completely.
10. The knees should be kept straight.
11. Inhale deeply and then start exhaling.
12. As you exhale pull in your stomach and bend the upper part of your body forward and downwards towards the knee of the left leg.
13. Keep your head in between your arms.
14. As you are bending the trunk, extend your arms and try to reach for the toes of the left leg.
15. Grasp the ball of the feet of the extended left leg.
16. Take a deep breath.
17. Exhale and while exhaling bend your trunk further down and push the knee down. Point the elbows outwards.
18. Bending the head further downwards press the forehead on the left knee.
19. Slide the elbows on both sides of the left leg so that the elbows now touch the ground.
20. Make sure the inside of the left leg is stretched out and the underside of the knee should also be touching the ground..
21. Hold your breath in this posture for as long as you comfortably can. Feel the strain in the underside of the extended leg.
22. Now start inhalation. As you inhale bring the body to the starting position.
23. Repeat the above steps with the legs in alternative position.

Benefits:

• Sciatica and the solar plexus get great benefit from this pose.

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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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Konasana - Angle Pose

"Kona" is the Sanskrit word for 'angle'. This pose serves as a warm up pose for more complicated angle poses like Baddha Konasana, Upavistha Konasana etc.

Sequence:

1. Stand erect with your hands on both sides. The palms should be touching the thighs.
2. Gradually separate your legs until they are about two to three feet apart.
3. Raise both your hands till shoulder level.
4. Stretch them out and align them parallel to your shoulder.
5. Inhale and bend to your right side sliding the right hand down the right thigh and raising the left hand straight up.
6. Try to stretch the right hand more and touch the right ankle with your fingers.
7. Keep the left hand straight without bending the elbow.
8. Bring down the left hand and place it on your waist.
9. Hold this posture for a few seconds.
10. Exhaling return to the standing position with your hands stretched out parallel.
11. Do not move you feet.
12. Repeat the same steps on the other side, alternating the hands.

Caution:

• Do not jump to create distance between your legs.
• Never overstretch yourself while trying to reach the ankles.
• Patients of spondylitis and hypertension should not practice this posture.

 

Benefits:

• This pose is helpful in relieving back pain.
• Flexibility of the spine increases.

 

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