Pavanamuktasana (Gas releasing posture)

Position

• Lie down on your back
• Stretch your legs out straight
• Place your hands beside the body, 4 to 6 inches away from the trunk

Note: This posture can be done with one leg at a time (Ardhapavanamuktasana), or with both legs together (Pavanamuktasana)

Steps

• While inhaling raise the right leg about 2 to 3 inches from the floor
• Take that leg to the right side, and then bring it down in a straight line.
• While inhaling, bend the leg at the knee, bring it close to the chest and touch the heel to the buttock
• While exhaling, clasp the fingers together at the knee, and touch the nose to the knee
• While inhaling, lower the neck to the floor
• While exhaling, release the fingers and stretch the right leg straight. Repeat the process using the left leg

Time

Three to five minutes

Caution

To perform this posture with both legs together, follow the same pattern of lifting and movement but move both legs together, bend both legs together, and position the nose between the knees rather than touching one knee or another.

Benefits

• This posture releases excessive gas from accumulating in the abdomen
• It affects the entire system of the body, and strengthens the digestive system, purifies impure air, helps in diabetes, high blood pressure and belching

Bhujangasana (Snake pose) - First Type

Bhujanga is a Sanskrit word used for snake. This asana resembles a snake with its hood raised, hence the name.

Position

• Lie on the chest and stomach
• Keeps the legs straight and together, with the toes touching the ground and pointing backward
• Bending the arms at the elbow, place the palms one foots a part from the chest

Steps

• While inhaling, raise the chest and neck half a foot of the ground
• Breathe out through the mouth with a hissing sound
• Again, inhaling, raise the body slowly up to the navel
• Bend the neck backward as far as possible and look to the style
• Retain the pose for a while
• While breathing out with a hissing sound, bring the chest and neck to the original position of lying on the stomach
• Relax the body

Time

Practice three to five minutes

Benefits

• It provides energy
• It removes abdominal problems and constipation
• It also tones up the reproductive system, the spinal cord, liver, kidneys and memory power

Bhujangasana (Snake pose) - Second Type

Position

• Lie on the chest and stomach
• Keeps the legs straight and together, with the toes touching the ground and pointing backward
• Bending the arms at the elbow, place the palms one foots a part from the chest

Steps

• While inhaling, raise the chest and neck half a foot of the ground
• Breathe out through the mouth with a hissing sound
• Again, inhaling, raise the body slowly up to the navel
• Bend the neck backward as far as possible and look to the style
• Retain the pose for a while
• While breathing out with a hissing sound, bring the chest and neck to the original position of lying on the stomach
• Relax the body

Bhujangasana (Snake pose) - Third Type

Position

• Lie on the chest and stomach
• Keeps the legs straight and together, with the toes touching the ground and pointing backward
• Bending the arms at the elbow, Place palms near chest

Note: Bhujangasana must be followed by pashchimottasana (Posterior pose)

Steps

• While inhaling, raise the chest and neck a half foot off the ground
• Breathe out through the mouth with a hissing sound
• While inhaling, raise the chest and neck gradually
• Retain the breath as long as comfortable, and then while hissing, breathe out through the mouth and bring down the chest and neck
• Relax the body

Makarasana (Crocodile pose)

This posture resembles a crocodile resting in the ocean. The crocodile keeps its neck and face above the water. The same shape is seen here.

Position

• Lie on the chest and stomach

Steps

• Lift the head and chest
• Bend the arms at the elbows
• Rest the elbows on the ground
• Form a cup shape with both hands. Place the head on the heels of the hands
• An alternative process is to cross the arms in the prone position
• Keep each palm on the opposite shoulder
• Place the head between the palms
• Breathe normally

Time

Thirty seconds to three minutes

Benefits

• It helps in removing pain of the neck and jaws
• This posture rests the body and keeps the spine and neck straight

Shirshasana (Head stand)

Position

• Sit on the knees

Steps

• Have a fourfold blanker or bedsheet
• Place it on the floor in front of you
• Fold the hands
• Place your interlocked fingers into the form of a cup
• Place your forehead on the blanket, supported by your cupped hands
• Bringing your weight forward, raise the hips while keeping the legs bent
• By shifting your weight bring the legs up
• Raise the legs gently and slowly off the floor
• Straighten the legs, keeping the spine erect
• The whole body is now inverted, with head down and the entire body straight
• Maintain the crown of the head rests on the cupped palms
• The elbows will be in the position of a triangle
• Retain this pose for as long as possible without discomfort
• While exhaling, lower the legs by first bending at the knees
• Straighten the legs on the floor
• After performing shirshasana, practice Tadasana, standing on toes

Time

Thirty seconds to three minutes

Caution

Those who suffer from heart problems, blood pressure, eye disease, neck pain, impurity of blood and ear disease should not perform this asana

Benefits

• This asana is very helpful for preventing a sudden reverse flow of blood from the head
• It makes the neck strong and powerful
• Strengthens the stomach, shoulders and memory power
• The endocrine system is well toned up, it also up the blood content
• It is good for the brain
• It removes emission, diabetes, headache, asthma, etc

Sarvangasan (Shoulder stand)

"Sarva" means whole, and "anga" means part. As the combination suggests, it tones up all organs of the body.

Position

• Lie on the back
• Place the hands 4 to 6 inches away from the trunk
• Rest the palms facing downward your side
• Keep the feet together and the legs straight

Steps

• While inhaling, lift both legs up to 90 degrees
• Exhale and retain the pose for a moment
• Now, while inhaling, raise the waist, support it with the help of your hands, keeping the thumb towards the front and the fingers at the back
• Now push the legs upwards, keeping the elbows resting o the floor
• Press the chin to the throat cavity
• Support the body at the hip region by the hands
• Try to keeps the legs, hips and trunk as vertical as possible
• Hold this pose until it becomes uncomfortable
• Let the eyesight focus on the big toes
• Retain this posture for as long as possible
• Gradually bring down the whole body, letting the legs fall forward
• Return to the supine position
• Vipareetkarani posture is just like sarvangasana, having a little difference in the position of the body
• In Vipareetkarani, the legs are not as straight as in sarvangasana
• In a slanted position, the legs bend to 120 degrees

Time

Thirty second to five minutes. Increase by one minute every week. While lifting the legs, remember to inhale and then exhale. When lifting shoulders again breathe in. After that, breathe normally.

Caution

Those people who suffer from high blood pressure and heart disease should not attempt this asana.

Benefits

• This asana circulates the rich supply of blood to the body
• It produces vitality in the whole body
• It helps in banishing signs of age, wrinkles, and gray hair
• It stimulates the center of purity (location of the thyroid and parathyroid glands)
• It also influences the brain, heart, lungs and abdominal organs

Halasana (The plough pose)

The shape of this asana becomes lie a plough, so it is known a Halasana.

Position

1. Lie down on the back.
2. Place the hands facing 4 to 6 inches away from the trunk, downwards by our side.
3. The feet are kept together and straight.

Steps

1. While inhaling, raise the legs slowly to 90 degrees
2. Exhale with a slight pause.
3. Then while inhaling again, raise the hips higher.
4. Bring the legs over the head.
5. Keep the legs straight.
6. Now touch the toes to the ground. Breathe normally.
7. Hold the pose for a while.
8. Inhale and gradually bring down the waist.
9. Bring the legs to 90 degrees. Then exhale.
10. Inhaling, come down to the original position.

Time

Being with thirty seconds. Increase up to five minutes, adding one minute per week.

Caution

Those who suffer from high blood pressure, liver and spleen problems should not attempt this posture.

Benefits

1. This practice strengthens the waist, neck and leg muscles
2. The backbone becomes elastic
3. It maintains the spine in its best condition
4. It removes excess fat on the abdomen and hips
5. It promotes a balance in the secretions of the thyroid and parathyroid

Matsyasana (Fish pose)

Position

Stretch the legs out fully in front of you while sitting.
Note : To fully gain the benefits of sarvangasana and Halasana it is important to practice Matsyasana

Steps

1. Bend the knees.
2. Place each foot on the opposite hip joint, crossing the legs.
3. Now, lay backward, supporting yourself with your elbows.
4. Lie down. Let the legs, hands and head touch the ground.
5. Rest your weight on the elbows.
6. Bend the head well back so that the neck and back are arched up. Catch hold of each big toe with each hand.
7. Keeping the eyes open, retain this pose.
8. Breathe slowly and deeply. Gently leg to the grip on the toes.
9. Bring the back down unclasp the legs from their folded position.

Time

Do this asana for half of the time that you do Sarvagnasana.

Caution

Sarvagnasana and Halasana must be followed by Matsyasana, because it is a complementary asana for both.

Benefits

1. This balances the forward bend and backward bend of posture.
2. It also brings balance to the spinal cord.
3. This posture cures stiffness and pain in the neck, chest, legs and waist.
4. It relieves headache, pain in the eyes, ears and tonsils.
5. These organs get increased blood supply from this asana.
6. The rib cage and lungs expand, increasing lung capacity.
7. It helps in the practice of celibacy.
8. It increases concentration and purifies the mind.
9. It also helps in eliminating nocturnal emissions and nerve weakness.

Sarvangasan (Shoulder stand)

Position

• Lie on the back.
• Place the hands 4 to 6 inches away from the trunk.
• Rest the palms facing downward your side.
• Keep the feet together and the legs straight.

Steps

• While inhaling, lift both legs up to 90 degrees.
• Exhale and retain the pose for a moment.
• Now, while inhaling, raise the waist, support it with the help of your hands, keeping the thumb towards the front and the fingers at the back.
• Now push the legs upwards, keeping the elbows resting o the floor.
• Press the chin to the throat cavity.
• Support the body at the hip region by the hands.
• Try to keeps the legs, hips and trunk as vertical as possible.
• Hold this pose until it becomes uncomfortable.
• Let the eyesight focus on the big toes.
• Retain this posture for as long as possible.
• Gradually bring down the whole body, letting the legs fall forward.
• Return to the supine position.
• Vipareetkarani posture is just like sarvangasana, having a little difference in the position of the body.
• In Vipareetkarani, the legs are not as straight as in sarvangasana.
• In a slanted position, the legs bend to 120 degrees.

Time

Thirty second to five minutes. Increase by one minute every week. While lifting the legs, remember to inhale and then exhale. When lifting shoulders again breathe in. After that, breathe normally.

Caution

• Those people who suffer from high blood pressure and heart disease should not attempt this asana.

Benefits

• This asana circulates the rich supply of blood to the body.
• It produces vitality in the whole body.
• It helps in banishing signs of age, wrinkles, and gray hair.
• It stimulates the center of purity (location of the thyroid and parathyroid glands).
• It also influences the brain, heart, lungs and abdominal organs.

Halasana (The plough pose)

Position

• Lie down on the back.
• Place the hands facing 4 to 6 inches away from the trunk, downwards by our side.
• The feet are kept together and straight.

Steps

• While inhaling, raise the legs slowly to 90 degrees.
• Exhale with a slight pause.
• Then while inhaling again, raise the hips higher.
• Bring the legs over the head.
• Keep the legs straight.
• Now touch the toes to the ground. Breathe normally.
• Hold the pose for a while.
• Inhale and gradually bring down the waist.
• Bring the legs to 90 degrees. Then exhale.
• Inhaling, come down to the original position.

Time

Being with thirty seconds. Increase up to five minutes, adding one minute per week.

Caution

• Those who suffer from high blood pressure, liver and spleen problems should not attempt this posture.

Benefits

• This practice strengthens the waist, neck and leg muscles.
• The backbone becomes elastic.
• It maintains the spine in its best condition..
• It removes excess fat on the abdomen and hips.
• It promotes a balance in the secretions of the thyroid and parathyroid.

Matsyasana (Fish pose)

Position

• Stretch the legs out fully in front of you while sitting.
• To fully gain the benefits of sarvangasana and Halasana it is important to practice Matsyasana.

Steps

• Bend the knees.
• Place each foot on the opposite hip joint, crossing the legs.
• Now, lay backward, supporting yourself with your elbows.
• Lie down. Let the legs, hands and head touch the ground.
• Rest your weight on the elbows.
• Bend the head well back so that the neck and back are arched up. Catch hold of each big toe with each hand.
• Keeping the eyes open, retain this pose.
• Breathe slowly and deeply. Gently leg to the grip on the toes.
• Bring the back down unclasp the legs from their folded position.

Time

Do this asana for half of the time that you do Sarvagnasana.

Caution

• Sarvagnasana and Halasana must be followed by Matsyasana, because it is a complementary asana for both.

Benefits

• This balances the forward bend and backward bend of posture.
• It also brings balance to the spinal cord.
• This posture cures stiffness and pain in the neck, chest, legs and waist.
• It relieves headache, pain in the eyes, ears and tonsils.
• These organs get increased blood supply from this asana.
• The rib cage and lungs expand, increasing lung capacity.
• It helps in the practice of celibacy.
• It increases concentration and purifies the mind.
• It also helps in eliminating nocturnal emissions and nerve weakness.

Chakrasana (Wheel pose)

Position

• Lie down on your back.
• Straighten the legs.

Steps

• Bend the legs at the knees..
• While inhaling, place the soles near the buttocks.
• Keep the hands on the ground by the side of the ears, palms pointing towards the shoulders.
• Breathe out. Raise the body up, resting the hands and feet on the floor.
• Let the neck bend back, making a curve of the spine.
• Retain the pose for a while Gently try to come to the original position.
• After performing Chakrasana, practice the rabbit posture.

Time

Thirty seconds to three minutes.

Caution

• Those who suffer from heart troubles, blood pressure and other chronic disease like push in the ears, eye disease should not perform this asana.

Benefits

• It makes the fingers, hands and shoulder muscles strong.
• It provides abundant energy to the heart and the entire rib cage.
• It energizes the arms.
• It is very helpful for an avoiding shivering in the hands in old age.

Dhanurasana (Bow pose)

Position

• Lie down on the stomach.
• Stretch the hands alongside the body.

Steps

• Bend at the knees, touching the feet to the buttocks.
• Catch hold of the ankles by the hands.
• Close the mouth. Bring the ankles down and forward so that the chest and thighs are raised higher and higher.
• Only the weight of the body will rest on the navel.
• Raise the hind and upper part of the body.
• Bend the body into a bow shape.
• Retain the pose for a while.
• After one week, rock the body forward and backward so that the entire system gets a massage.

Time

Thirty seconds up to five minutes. While catching hold of the ankles and straining, breath in, and while rocking forward, breath out

Caution

• Avoid if suffering from slipped disc, hernia, or high blood pressure.

Benefits

• Dhanurasana is the combination of salabhasana and bhujangasana.
• That is why it provides the benefits of both of those asanas.
• It makes the entire back elastic and strengthened, it cures constipation and diarrhea, reduces obesity and strengthens the muscles of the hands and legs.
• It gets rid of flatulence, and gives a good massage to the chest and stomach.

Naukasana (Boat Pose)

Position

• Stretch your hands forwards and the legs backwards.
• Place a strain on the arms and legs.
• Raise them up on front and back.
• Ideally, only the abdomen will touch the ground.

Steps

• Stretch your hands forwards and the legs backwards.
• Place a strain on the arms and legs.
• Raise them up on front and back.
• Ideally, only the abdomen will touch the ground.

Time

Practice for three minutes. Increase on half minute per week. Breathe when raising the arms and legs, and then breathe out. Breathe normally while holding the posture.

Caution

• Avoid if suffering from slipped disc, hernia, or high blood pressure.

Benefits

• It maintains muscular activity from the feet to the head.
• It removes disorders of the spine, and sluggishness.
• It improves the function of the lungs.

Shalabhasana (Locust pose)

Position

• Lie on the stomach.
• Stretch the legs straight out behind.
• Place the palms under the thighs, facing upwards. Rest the chin to the ground.

Steps

• While inhaling, raise the right leg of the ground.
• Lift it as high as possible up to about 45° without bending at the knee.
• Hold it 8 to 10 seconds in a straight line.
• While exhaling, lower it gradually.
• Repeat with the other leg.
• While inhaling, raise both legs of the ground as high as possible up to about 45 ° without bending the knees.
• Retain the pose for a few seconds.
• While exhaling, bring the feet down slowly and gently.
• Keep the legs together during lifting and lowering.
• Shalabhasana tones up the lower half of the body and Bhujangasana the upper of the body.

Time

Thirty seconds up to three minutes.

Benefits

• This asana tunes up the stomach,chest and neck.
• It removes sluggishness of the abdomen, stomach, bowel, liver, sleep, pancreas and brain.
• It rids one of flatulence and strengthens the vertebral column by supplying abundant blood to it.
• It is very helpful to removes leg pain and sciatica.