Uttanasana

Step by Step

1. Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum.
2. If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible, cross your forearms and hold your elbows.
3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck.
4. Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself.

Practitioners suggest that this posture provides these benefits:
Provides a complete stretch to the entire back side of the body.
Rejuvenates the spinal nerves.
Tones the kidneys, liver, and spleen.
Increases flexibility of the spine, hips, sciatic nerves, tendons, and ligaments of the legs.
Improves blood circulation in the legs.
Calms and rejuvenates the nervous system as it soothes the brain cells.
Provides nourishment to the facial skin, scalp, and hair roots.
Improves eyesight and hearing.
Stretches the hamstrings.

Virabhadrasana III

Benefits:

Strengthens the legs and abdomen, improves balance. Improves concentration.

Instructions:
1. From Urdhva Dhanurasana , bring the hands onto your hips.

2. Bring your weight forward into your front foot as you gently kick up your back leg.

3. At the same time, bring the torso forward until it is parallel to the floor.

4. Keep the neck relaxed, as if it's the natural extension of the spine.

5. Keep both hips pointing toward the floor as you bring the back leg in line with your body.

6. Flex the raised foot and keep the muscles of the raised leg actively engaged.

7. Bring the arms back along your sides.

8. Repeat on the other side.

Beginners: Do the pose at the wall. You can either face the wall and bring your arms

outstretched in front of you with your hands on the wall or turn around and bring the lifted back foot onto the wall.

Advanced: Try another arm variation. Bring the arms outstretched in front of you or into reverse namaste

Urdhva Dhanurasana

Benefits:

Improves spinal flexibility. Stretches the shoulders and chest. Strengthens the arms.

Instructions:
1. Come to lie on the back

2. Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.

4. Bend the elbows and bring the palms of your hands underneath your shoulders with the fingertips pointing towards your feet.

5. Inhale and press down into the palms as you lift the hips up off the floor.

6. Bring the crown of your head to the mat. Pause here for a moment as you make sure that the elbows are staying parallel and not splaying out to the sides.

7. Straighten the arms as you lift the head off the floor.

8. Make sure to keep the legs parallel.

9. Reach the chest towards to wall behind you.

10. Begin to straighten the legs.

11. To come down, tuck the chin into the chest and lower down slowly.

12. Rest, allowing the knees to knock together.

Beginners: Try the pose at the wall. Take two blocks and place them leaning on the wall at 45

degree angles. Put each hand on a block.
Have someone stand behind you and hold their ankles instead of putting the hands on the floor.

Advanced: Lift one leg at a time straight up to the ceiling.
Come into the pose from standing and/or come up to stand from

Konasana

Technique :-

1. Stand erect with legs together, hands by the side of the thighs.
   
   
2. Make two or two and half feet distance between two legs and raise both the hands towards each side, so to make a parallel line with shoulder.
   
   
3. Now bending lateral towards right side, slowly bring your right hand downward and bring left hand towards sky.
   
   
4. Slowly bring your right hand upto the right ankle.
   
   
5. Now slowly return to the original position. Stand erect and keep the hands parallel to the shoulderline. Distance between legs will also continue.
   
   
6. The same should be repeated from the left side by bringing your left hand towards left ankle. This makes one round of Konasana.

Remember :-

1. Do not jump to make distance between two legs.
   
   
2. If it is difficult to attain final position on very first day, increase the practice gradually.

Benefits and Limitations :-

1. Its practice makes the spine flexible.
   
   
2. This is advantageous in back pain (hip).
   
   
3. Those suffering from cervical and lumbar spondilitis and hypertension should not practise it.

Pascimottanasana

Stretching both the legs straight on the ground and holding with arms the two big toes one should stay (in this position) with" one's forehead placed on one's knee. This is called Pascimatanasana. (The meaning of Pascima is back and that of Tana is stretch).

Technique :-

1. Sit, stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
   
   
2. Loosen your back muscles and bend the body forward as far as it is possible.
   
   
3. Maintaining this pose loosen your hands and place them where they are comfortable. It would be better if they are put on the thighs.
   
   
4. Practise it daily and keep bending forward little more. Finally hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.
   
   
5. After few seconds raise the head, release the big toes and come to the original position.

Remember :-

1. Your aim is to hold the toes by bending forward slowly and to place the forehead on the knees therefore do not make haste.
   
   
2. Do not force to reach the final position on very first day, if it is found difficult.
   
   
3. Know your limitations and accordingly increase bending forward daily.
   
   
4. Never fold the legs at the knees whether you can bend forward or not.

Benefits and Limitations :-

1. According to Swami Kuvalayanandaji it strengthens the abdominal muscles.
   
   
2. It removes constipation, dyspepsia and seminal weaknesses.
   
   
3. It removes the possibilities of sciatica.
   
   
4. According to Swami Kuvalayanandaji those suffering from chronic constipation should not practise it for more than three minutes daily.
   
   
5. Those suffering from ulcer in abdomen should not practise it.
   
   
6. Practising it for more than three minutes should resort to the practise of Uddiyana in the middle.

Vajrasana

Making the lower legs tight one should place both the feet on the either side of the anus. This is called Vajrasana which brings success to the yogis.

Note:- This can be considered a meditative posture. While practising it for meditative purposes, one should close his eyes at the final stage. Technique :-

1. Sit with legs extended together, hands by the side of the body, palm resting on the ground, fingers of the hands together pointing forward.
   
   
2. Fold the right leg at the knee and place the foot under the right buttock.Sole will remain inside.
   
   
3. Similarly folding the left foot, place it under the left buttock.
   
   
4. Hands resting on the respective thighs.
   
   
5. Sit erect, gaze in front close the eyes.
   
   
6. While returning to the original position,bend little towards right side take out your left leg and extend it.
   
   
7. Similarly extend your right leg and return to the original position.
8. 

Remember :-

1. While sitting on the bent feet, the heels should remain out and toes inside. Soles upward.
   
   
2. Do not sit on the heels.

Benefits and Limitations :-

1. This strengthens thigh muscles and calf muscles.
   
   
2. Persons suffering from piles should not practice it.

Tadasana

This is a traditional posture. The final position of this asana resembles the palm tree. Palm tree is usually erect and straight. Therefore, one should stand straight and erect in this asanaTechnique :-

1. Stand erect, legs together,hands by the side of the thighs. Gaze in front.
   
   
2. Raise your hands straight in front up to arms. Palms facing each other.
   
   
3. Bring the hands up straight fowards sky, fingers pointing upward.
   
   
4. Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up as much as possible.
   
   
5. While returning to the original position, bring your heels on the ground first.
   
   
6. Slowly bring down your hands also.

Remember :-

1. This is a balancing pose.
   
   
2. Do not make haste so that you lose your balance or get jerk.
   
   
3. In the beginning, legs can be kept apart.

Benefits and Limitations :-

1. This improves height.
   
   
2. Spine becomes flexible.
   
   
3. Visceroptosis and pain in the backbone is removed.
   
   
4. Those having complaints of reeling sensation should not practice it.

Uttanapadasana

This is a traditional posture. It can be viewed as first stage of Viparitakarani-Sarvangasana-Halasana.

Technique :-

1. Take supine position with legs together, hands together by the side of the body. Palm resting on the ground.
   
   

2. Raise both the legs together slowly upto 30° angle.

3. After few seconds, raise further upto 45° angle.
   
   

4. After few seconds, raise upto 60 degree angle and maintain it there for few seconds.

5. While returning, stop at 45° or 30° angle.

6. Finally, bring both the legs on the ground

Remember :-

1. High pressure and stretching is felt on the lower abdomen, hence, practice according to capacity.
   
   
2. In the beginning take help of hands to raise the legs.
   
   
3. While raising do not bend legs at the knees.
   
   

Benefits and Limitations :-

1. This Asana is very beneficial for those suffering from diabetes, constipation, indigestion and nervous weakness.
   
   
2. People suffering from lumbar spondilitis and muscle pull should not practice it.

Matsyasan

Assuming the Mukta Padmasana (i.e. without the crossing of the hands), lie supine, surrounding the head by both the elbows. This is Matsyasana, the destroyer of diseases

Note:- In the traditional pose of Matsyasana, we catch hold of toes with our hands and elbows are placed on the ground.
Technique :-

1. Sit in Padmasana.
   
   
2. Slowly take the help of your elbows to lie down on your back.
   
   
3. Slowly lie on your back completely.
   
   
4. Now with the help of elbows or palms bend your head backward and place middle of the head on the ground.
   
   
5. Catch hold of the toes with your index fingers and place the elbows on the ground.
   
   
6. While returning to original position, release the toes and taking the help of your hands straighten your head.
   
   
7. Now taking the help of elbow sit in padmasana.

Remember:-

1. This Asana is practised after Sarvangasana, hence, practise for one third of the time taken for Sarvangasana.
   
   
2. Do not bend your neck backward with a jerk.
   
   
3. While bending neck backward, the spine will be arched maximum.
   
   
4. While returning you can release your legs in sitting position or even in lying position.

Benefits and Limitations:-

1. As complementary Asana for Sarvangasana, this should be pracitsed soon after sarvangasana. This enhances the benefits achieved through Sarvangasana.

Yogamudra

This Yogamudra Asana has come through tradition. Its reference is not found in old Yoga Texts.

Technique :-

1. Sit in Padmasana.
   
   
2. Take both hands towards your back and catch the wrist of one hand with the other. Keep neck straight.
   
   
3. Slowly start bending from your waist. Continue the bending till forehead touches the ground.
   
   
4. After maintaining it for some time raise your forehead and chest. Release your hands also and sit erect.
5. If your are unable to practise it in Padmasana, then practise it in Ardha Padmasana.
   
   
6. If this is also not possible, then sit in Vajrasana, close your fists and place them at the navel region. The fingers of the fists should be towards navel. Then bend forward and touch the ground with forehead.
   
   
7. Do not allow your buttock to leave the ground during its practice.
   
   
8. If it becomes easy to touch the ground with forehead, then gradually try to touch the ground with nose and chin.

Benefits and Limitations:-

1. The internal organs of abdomen work efficiently as a result of its practice.
   
   
2. Connected nerves of navel become strong.
   
   
3. It is beneficial in constipation and removes seminal weakness.
   
   
4. Those suffering from hypertension or chronic headache should not practise it.

Tolangulasana

This Asana balances the body like the balance, therefore, it is known by the name 'Tolangulasana'. This has come through tradition. In its final position the whole body is balanced on closed fists. Technique :-

1. Sit in Padmasana.
   
   
2. Take support of the elbows to lie down on the back.
   
   
3. Lie down on the bank.
   
   
4. Raise the foot-lock slightly towards the stomach so that your buttocks may be raised. Place both the closed fists under the buttocks. Elbows should touch the ground.
   
   
5. Now raise foot-lock as well as head and back and balance your whole body on the fists. (Elbows should be up from the around).
   
   
6. While retrurning back to the original position take your weight on both the elbows first. Slowly bring back and head back to the ground.
   
   
7. Now remove the fists from under the buttock and come to original position.

Remember :-

1. It is a balancing Asana.
   
   
2. Maximum load remains on the fists. Therefore, remember that fingers of fist should remain on the ground.

Benefits and Limitations :-

1. It improves biceps muscles and muscles of abdomen and back are also made strong.
   
   
2. This is beneficial in diabetes and piles.
   
   
3. It improves digestion.
   
   
4. Those suffering from pain in spine or neck, or having complaint of ulcer in stomach should not practise it.

Mayurasana

Holding the ground with both the palms, supporting the (corresponding) sides of the navel by both the elbows and raising oneself like a horizontal stick, in the air, this is called Mayurasana.

Note:-'Mayur' means Peacock in Sanskrit. One has to hold his whole body like a stick on both his elbows, as shown in the picture. We assume the shape of a Peacock hence it is called Mayurasana.

Technique :-

1. Sit on both your upper scales. Knees should be plitced on the ground.
   
   
2. Stretch out fingers of your hands and place the palms on the ground, fingers will remain stretched pointing backward.
   
   
3. Place elbows gently on either side of the navel.
   
   
4. Slowly stretching both legs together, come little forward very cautiously, and then raise the upper part of the body.
   
   
5. If the upper part of the body is raised up, then straighten your legs also like a stick (horizontal) an keep straight your chest, neck and head also.
   
   
6. Maintain it for sometime then return to the origin position, slowly fold your legs and place the knees on the gorund.
   
   
7. Now raising your hands from the ground sit on the soles.

Remember :-

1. This is a very important balancing pose.
   
   
2. Full weight of your body remains on navel and it is possible to lose the balance at any moment, hence practise it with care.
   
   
3. Jerk should be avoided at any stage.
   
   
4. If during practice you feel like coughing or sneezing then return and start practising again.
   

Benefits and Limitations :-

1. This Asana is a very good measure against visceroptosis and dyspepsia.
   
   
2. It is useful in diabetes also.
   
   
3. Those suffering from cervical spondilitis should not practise it.

Bhadrasana

Place the two ankles under the scrotum on each side of perineum, the left knee on the left (side) and the right one on right (side) and, firmly holding with the hands the feet which (thus) made to touch the sides, one should remain steady. This is Bhadrasana which destroys all diseases.

Technique :-

1. Take sitting position stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
   
   
2. Now folding left and right legs slowly at knees join both the soles with each other.
   
   
3. Hold the legs at ankle by the hands.
   
   
4. Slowly bring the legs towards yourself till they reach under the perineum. Knees should remian on the gorund, body erect and gaze in fornt.
   
   
5. While returning back to the original position loosen the legs and come back to the first position.
6. 

Remember :-

1. While practising it, a stretch is felt under the thighs therefore, practice it carefully
   
   
2. Waist and neck should remian erect.

Benefits and Limitations :-

1. This is very good posture for lumbar, region and keeps it healthy.

Trikonasana

his Asana has also come through tradition. It has been described widely in modern Yoga Texts. We assume a triangular form through this practice hence it is called Trikonasana.

Technique :-

1. Stand erect with legs together, hands by the side of the thighs.
   
   
2. Make two or two and half feet distance between two legs and raise both the hands towards each side, so to make a parallel line with shoulder.
   
   
3. Slowly bending towards right side (lateral) touch the toe of the left leg with the forefinger and middle finger of the right hand adn raise the left hand towards sky. Gaze also should be up towards left hand.
   
   
4. After maintaning it for sometime, slowly return to the second position.
   
   
5. Now start bending slowly lateral towards left side and touch the toe of the right leg with left hand.Keep pointing towards sky. Gaze should be towards raised right hand.
   
   
6. While returning back to the original position bring down your raised hand, leave the toes and stand erect with legs together.

Remember:-

1. Do not bend legs at the knees.

2. Judge your limitations.

Benefits and Limitations :-

1. As in konasana.

Ugrasana

The meaning of Ugra in Sanskrit is difficult, frightening. It seems that due to this reason only it is named Ugrasana. Because we see that while practising even Pascimatanasana some persons experience difficulties. Ugrasana is a still further development of Paschimatanasana. Some call this 'Bhunamanasana' also.

Technique :-

1. Sit, stretching both the legs together in front.
   
   
2. Spread out both the legs towards your both sides as much as possible.
   
   
3. Hold the toes of both the legs with respective index fingers.
   
   
4. Keep bending forward slowly till your forehead touches the ground.
   
   
5. After maintaining for few seconds raise the head release the toes and come back to the original position.

Remember :-

1. In the beginning there is no harm if you are unable to touch the ground. Gradually increase the practice of bending forward.
   
   
2. Do not make haste. Sometimes there is danger of getting a jerk in the back. If by mistake you get the jerk and experience the pain in back practise Savasana.
   
   
3. While practising this, muscles of thighs are stretched so practise it carefully.
   
   
4. The legs should not bend at knees.

Benefits and Limitations :-

1. Its practice strengthens the abdomen and removes the possibility of sciatica.
   
   
2. This removes constipation and dyspepsia.
   
   
3. Those suffering from chronic constipation or have complaint of ulcer in abdomen should not practise it.

Viparitakarani

Place the head and the hands on the ground and raise up the legs and thus remain steady. This is called Viparitakaran.


Notes:- This is the further stage of Uttanapadasana. This traditional pose accepted for Viparitakarani is being shown in the picture.

Technique :-

1. Take supine position, hands straight by the side of thighs, palms resting on the ground.
   
   
2. Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.
   
   
3. After sometime raise your legs further up and stop at 60° angle.
   
   
4. Raise it again and stop at 90° angle.
   
   
5. After few seconds, bring your legs little towards head so that your buttock also will be raised up.
   
   
6. Support your buttocks hands. Elbows should placed on the ground. Keep your legs straight.
   
   
7. Keeping the support to the buttock, straighten your legs parallel to the elbows.
   
   
8. While returning to the original position, first of all bring your legs towards head and place the hands on the ground. Divide your weight on hands.
   
   
9. Slowly bring your buttock on the ground and keep your legs straight.
   
   
10. Now slowly bring the legs on the ground and keep your legs straight.

Remember :-

1. Practise Uttanapadasana well before starting the practice of Viparitakarani.
   
   
2. Do not bend your legs at the knees.
   
   
3. While "raising the legs or returning to the original position, do not give jerk.
   
   
4. Do not keep much distance between two elbows. Keep them at comfortable distance (about 1 1/4 ft. distance).

Benefits and Limitations :-

1. According to Swami Kuvalayanandaii this Asana maintains the health of thyroid gland.
   
   
2. This Asana is advantageous in semen and testicles problem.
   
   
3. For females, it removes ovary disorder.
   
   
4. This is also useful in dyspepsia, hernia and visceroptosis.
   
   
5. It helps in effective blood circulation in head.
   
   
6. Those suffering from hypertension, cervical spondilitis and operative stage of hernia should not practise it.

Gomukhasana

Placing both the feet on the ground by the side of the buttocks and keeping the body steady is Gornukhasana, resembling the mouth of a cow.


Technique :-

1. Sit erect stretching both legs together in front, hands by the side, palm resting the ground, fingers of the hands together.

2. Fold right leg at the knee and place it on the ground by the side of the left buttoock.

3. Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. The two soles will remain out towards left and right side.

4. Place the palms on the knee one above the other and sit erect.

5. Or place the right palm above the left sole and left palm above the right sole, so that it will resemble the shape of a cow's ear. Gaze in front.

6. After some time return to the original position. Afterwards practise it by changing the position of the legs i.e. by placing the right knee above the left knee.



Remember :-

1. To start with, first place the right leg by the side of the buttock then left above the right.

2. Hips remain straight.

3. One knee should remain just above the other knee.

Benefit and Limitations :-

1. The practice of this Asana removes pain in hip and lower extremeties.

2. This helps in making the spine straight.

3. This, Asana is very useful in arthritis and piles (dry).

4. This gives exercise to the lungs automatically.

5. Those suffering from bleeding piles should not practise it.

Vakrasana.

This Asana is a simple form of Ardha-Matsyendrasana. Those who are unable to perform Ardha- Matsyendrasana should practise. this Asana. This was first expounded by Swami Kuvalayanandaji.

Technique :-

1. Sit erect, stretching your legs in front together. Hands by the side, palm resting on the ground, fingers together pointing forward.
   
   
2. Slowly fold your one leg (i.e left) at the knee and place the sole on the ground near the knee of the right leg. The knee of the left leg should make 90° angle straight towards sky.
   
   
3. Taking the left hand towards back, place the palm on the ground at the distance of 9" straight from spine. Fingers together pointing backward. Then place the right hand towards the other side of the left knee. If legs are stretched towards east then fingers of the hand will point towards north.
   
   
4. Now twist your head and back towards backside and try to look at the backside.
   
   
5. While returning to the original position first bring your head to the orginal position.
   
   
6. Now take the right hand to its original position anc then bring the left hand from the back and place it by the side of the body.
   
   
7. Now slowly stretch out your folded leg and sit erect as in the first position.
   
   
8. In the same way practise it from the other leg. This makes one round of Vakrasana.

Remember :-

1. This Asana is simple, but those who are having a big belly may feel it difficult to place the hand to the other side of the knee, they suggested to place the hand on the knee or keep it wherever it is, if it is not possible to place it on the ground.

Benefit and limitations :-

1. This removes constipation, flatulence, liver weakness and nervous weakness.
   
   
2. Reduces the rigidity of spine.
   
   
3. This is also useful for kidney and other stomach diseases.
   
   
4. Everybody can practise this Asana.

Naukasana

Naukasana is a traditional posture. Its reference is not found in old Yoga-Texts but tradition is old. In the final position of this Asana, the body resembles the form of a boat, hence, it is named Naukasana. Technique :-

1. Take supine position with legs together, hands together by the side of the body, palm resting on the ground.
   
   
2. Slowly raise your legs together;simultaneously, raise the head and trunk also, and stop at 45° angle.
   
   
3. While returning to the original position first place your trunk and head on the ground.
   
   
4. Now slowly bring down your legs and hands and lie on the ground as in the first position.

Remember :-

1. Do not bend legs at the knee.
   
   
2. Release the Asana before you get pain in abdominal muscles.

Benefits and Limitations :-

1. This Asana is more useful in Diabetese and Dyspepsia.
   
   
2. Those suffering from hypertension, heart disease an lumbar spondilitis should not practise it.

Ukatasana

Firmly fixing two big toes on the ground, the heels being raised up in the air and placing the anus on the heels in called Utkatasana. Note :- During final posture of this Asana, hips remain a little risen, therefore it is called Utkatasana. This posture is useful for Bastikriya (one of the six purificatory processes).

Technique :-

1. Stand erect, legs together hands by the side of the thighs. Gaze in front.
   
   
2. Place legs about one fool apart. Raise the arms straight in front up to shoulder level, palm facing downward.
   
   
3. Raising the heels, stand on toes and slowly sit putting weight on toes.
   
   
4. Put both hands on respective knees.
   
   
5. After sometirne, while returning, raise your arms from the knee up to shoulder level.
   
   
6. Keeping balance, stand erec on the toes, there-after, slowly place the heels on the ground.
   
   
7. Bring hands by the side of the thighs and keeping the legs together return to the original position.

Remember :-

1. This is a blancing pose, therefore, maintain balance while sitting or standing on toes.
   
   
2. During final posture, upper part of the body must remain erect.
   
   
3. Do not put weight on heels.

Benefit and Limitations :-

1. Calf muscles are made healthy and remove constipation and nervous weakness of the lower extremeties.
   
   
2. Those suffering from muscle pull should not practise it.

Bhujangasana

Let the lower part of the body from the toes upto the navel touch the ground. Place the palms on the ground and raise the head like a cobra.

Note :- In Sanskrit Bhujanga means Cobra. The final position of this Asana resembles the 'Hooded Snake' hence, it is called Bhujangasana.

Technique :-

1. Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the
   
   
2. Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
   
   
3. Bring chin forward and place it on the ground. Gaze in front.
   
   
4. Raise chin and turn head backward as much as possible. Raise the thorax turning supine backward upto the navel. Do not raise navel.
   
   
5. Maintain the posture for sometime. Then slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground.
   
   
6. Now, relax your hands and place them by the either side of the thighs.

Remember :-

1. Fingers of the hands must remain together.
   
   
2. Do not give jerk to raise your body.
   
   
3. Navel or lower part of the navel must not ne raised.
   
   
4. Put minimum weight on hands. Divideweight on spine and arms.
   
   
5. While in final position, the thumb should touch the chest near armpit.
   
   
6. In the beginning weight can remain on hands.
   
   
7. While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.
   

Benefits and Limitations :-

1. This effects the muscles of the body.
   
   
2. As Swami Kuvalayanandaji has said, "It is beneficial in flatulence after meals.
   
   
3. It is more effective for Asthma, Dyspepsia and Vata diseases and helps in keeping the spine flexible.

Sirsasana

The practice in which the navel is above and the palate below, the Sun above and the Moon below is known as Viparitakarani (topsy turvy pose), it can be learnt from the words uttered by a Guru. On the first day one should remain for a very short time with one's head below and feet above. The duration of this practice should be gradually increased day by day.

Note:- Sirsasana by its name is not found in old yogic texts. But above quoted verse of Viparitakarani suggest about Sirsasana.

Technique :-

1. Sit on soles. place knees on the ground.
   
   
2. Frame finger lock with both hands.
   
   
3. Making a triangle from finger-lock and elbows, place it on ground.
   
   
4. Bending forward, place middle of the head on the ground near finger-lock.
   
   
5. Now straighten your legs.
   
   
6. Slowly bring the legs neck your body.
   
   
7. Soles will automatically leave the ground by practise and thighs knees will touch the abdomen.
   
   
8. Now keeping the balance straighten your legs from thigh-joint, knees will remain folded.
   
   
9. Now straighten the knees also and completely balance your body on head.
   
   
10. While returning to the original position fold your knee first. Then fold your legs from thigh and let the thigh and knee touch your abdomen.
    
    
11. Now slowly place the soles on the ground. Slowly raise your head also and sit on soles.

Remember:-

1. While practising Sirsasana, place that part of your head on the ground on which the spine can remain erect.
   
   
2. Do not raise your tegs with jerk. Slow and gradual practice will "raise your legs up automatically.
   
   
3. In the beginning practise it under the guidance of a teacher because there is a fear of falling down.
   
   
4. While returning, do not raise your head soon after completing Asana. There remains a fear of getting giddiness. Therefore, keep your head near finger-lock for some time and then raise it up.

Benefits and Limitations :-

1. This increases the blood circulation in head and memory power is improved.
   
   
2. This strengthens the nervous-centres of the whole body and maintains the health of endocrine gland.
   
   
3. Digestive system is also benefitted through this Asana.
   
   
4. According to Swami Kuvalayanandaji it is beneficial against congested throat, diseases of liver and spleen and in Visceroptosis.
   
   
5. Those suffering from high blood pressure, running ear or heart disease should not practise it.
   
   
6. Those having cough or chronic cold also should not practise it.
   
   
7. Persons suffering from constipation should practise it carefully.

Halasana

Explanation:
The reference of this Asana is not found in any old text. It is a very important Asana which has come through tradition. It is know as Halasana because in its final position the body resembles the shape of Indian plough.

Technique :-

1. Take supine position hands straight by the side of thighs, palm resting on the gorund.
   
   
2. Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.
   
   
3. After few seconds raise your legs further up to 60° angle and maintain.
   
   
4. Now slowly bring the legs at 90° angle.
   
   
5. Pressing both the hands bring the legs little towards the head.
   
   
6. Continue the bending of legs till toes touch the ground and then stretch your legs backward as far as possible.
   
   
7. Now place both the palms on the head making finger lock. Bring the elbows on the ground.
   
   
8. While returning back to the original position first release the finger-lock. Stretch the hands straight and place them on the ground by the side of the body.
   
   
9. Lower the waist and raise the legs from the ground. Slowly let the waist rest on the ground and stop bringing the legs at 90° angle.
   
   
10. Slowly come back to the original position.

Remember :-

1. Do not bend legs at the knees while raising them up.
   
   
2. Do not raise the legs by giving jerk.
   
   
3. After reaching the angle of 90° go ahead carefully balancing your weight. Sometimes due to gravitational force, the legs may fall backward on the ground with jerk, therefore, control yourself.
   
   
4. While stretching the legs backward balance your weight on the hands and also while returning use hands for balancing the weight.
   
   
5. Do not forcibly stretch your legs if they are not in a position to touch the ground. Stretch them as far as they are stretched easily. Maintain it. Gradual practice will make body capable of moving forward and flexibility will be developed.

Benefits and Limitations :-

1. Due to the disturbance of abdominal muscles if there is a complaint of Dyspepsia or constipation, it can be corrected by the practice of this Asana.
   
   
2. The practice of this Asana is also useful in certain types of diabetes.
   
   
3. Maximum benefits of Halasana can be derived when Bhujangasana is practised immediately after Halasana.
   
   
4. Those suffering from cervical spondilitis or stiffness in spine should practise it very carefully.

Ardha Padmasana

Explanation:
Ardha means half and hence the name means half position adopted for Padmasana. As complete Padmasana is very difficult for beginners, many yoga teachers do make their students practice Ardha Padmasana for few days before they are able to sit in Padmasana with ease and comfort.

Technique :-

1. Sit stretching out both legs, hands by the side of the body, palms on the ground, fingers together pointing forward.
   
   
2. Hold the right foot with the left hand and the right ankle with the right hand and place the right leg on the left thigh.
   
   
3. In the same way, place the left leg under the right thigh.
   
   
4. Sit erect, place hands on the respective knees. Gaze should be nasal or infront.
   
   
5. While coming back, loosen your hands and stretch out your left leg first.
   
   
6. Then stretch out right leg and return to the original position.

Remember :-

1. It is considered as a preparatory Asana for Padmasana, therefore, one should practise this Asana first.
   
   
2. While in final position, the knees must touch the ground.

Benefits:

It relaxes a person's body and mind and prepares him or her for Padmasana and other asanas that are based on Padmasana. It also improves digestion and helps in concentration and relaxation of mind. It's very suitable for meditation and helps a person until he learns to do Padmasana with ease.

Adho Mukha Svanasana : Downward Facing Dog

It begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed.

On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back wall.

The hips move up and back. Relying on the breath while holding the posture, the student takes deep, steady inhales and exhales that create a flow of energy through the body. Concentration on maintaining a slow, rhythmic, sustaining breath is most important. On an exhale, the student releases onto the hands and knees and rests.

You should look like this -

Posture Points

• Keep shoulder blades wide on the back, and drawing towards kidneys.
• Avoid collapsing in the stomach by drawing the navel-point inward.
• Avoid chest collapse by rotating outsides of armpits slightly wider and down towards the floor.
• If spine rounds push tops of thighs back and lengthen inside of spine behind stomach.
• Draw shoulder blades and knees towards tailbone.
• Tops of thighs spin inward; Preserve arches by drawing them up as heels sink low.
• Triceps and biceps hug the arm bone. Inner elbows shine towards each other.
• Roots of all fingers press into the floor, especially space between thumb and pointer.

Did you Know?
Downward-facing dog is an ancient posture depicted in Egyptian Art that is thousands of years old. It teaches us on a cellular level how everything is connected; how our heels are linked to our shoulders, how fingers influence heart, how our elbow placement effects the spine.