• Yogasana


    The literal meaning of “yoga” is “union,” for all practical purposes “yoga,” as defined by the great master Patanjali, refers to the attainment of mastery over the dynamic forces of the mind.

    Mastery begins with cultivating a peaceful and concentrated mind.

    The goal of yoga is primarily spiritual. Health and other benefits are secondary, though today most practitioners take to yoga for its physical and mental benefits.

    Yoga improves awareness in all our activities.

    Asanas are a prerequisite for the higher practices of pranayama and meditation.

    Yoga and exercise are not the same.

    Yoga asanas are not for building muscles, but harmonizing the body, breath and mind, thereby contributing to the overall health of the individual.

    In the Patanjali Yoga Sutras, asana is described as “SthiramSukhamAsanam”, which means that which gives steadiness, stability and Joy is called Asana.

    From this definition, it is clear that unlike exercises, you cannot do asanas with strain or tension. There is no extra load on the respiratory and cardiac systems. It has to be done in a steady and calm manner and should induce peace and sense of well being.

    Asanas reduces your breath and heart rate. Yoga decreases your Basal Metabolic Rate while exercises increase it. When performing asanas, your body is learning to use much less resources and be more efficient.

    Asanas help in optimal secretions of the endocrine glands, thereby balancing the emotions and improving relationships and social interactions.

    The effect of yoga goes beyond the body. Benefits of yoga include not only strength and steadiness of the body, but also physiological and mental health.

    1. Asana becomes a way of exploring our mental attitudes and strengthening our will thereby creating balance between our material world and spiritual experience.
    2. Practicingasana fosters a quieting of the mind, prepares for meditation.
    3. The key to fostering expansion of awareness and consciousness begins with the control of breath, the fourth limb –Pranayama.
    4. Patanjali suggests that the asana and the pranayama practices will bring about the desired state of health; the control of breath and bodily posture will harmonize the flow of energy in the body, thus creating a fertile field for the evolution of the spirit.

    This practice is simply one of the most direct and expedient ways to meet yourself.

    • Yoga Postures

        • Warmup and Stretching

          • Sitting Rotation

            • Sit comfortably in Padmasana or Sukhasana
            • Inhale, both palms on both knees.
            • Bend forward, then rotate your torso onto the right, back, toleft.
            • Make 3-5 rotations, and then come back to the center.
            • Repeat the rotations starting from center, to left,back, to right counterclockwise.
            • Breathe consciously as it warms up the spine.
          • Side Stretch

            • Start in Sukhasana.
            • Then bring Right elbow and palm to the ground.
            • Bring theleft arm over the head.
            • Don’t bend your elbow.
            • Spread your fingers and look at them for deeper stretch.
          • Front Stretch

            • Start in Sukhasana.
            • Inhale and bring both arms up
            • Try to breathe more, stretch more.
            • Bend forward and bring the arms to the floor.
            • Slowly bring the arms to your right, without lifting your head up.
            • Slowly come back to your center, then onto your left.
            • Each pose hold for 2 breathe in cycles.
          • Front Stretch -Lookup

            Same as above – but when you bend forward or when you move to left or right, lookup.
            This will stretch different muscles.

          • Shoulder shrugging

            • Interlock the fingers of both hands.
            • Shrug (Pump) up and down.
            • Repeat 3-5 times.
          • Arm and shoulder rotation

            • Inhale, rotate right arm over the head
            • Exhale to the center.
            • Do it 3-5 times each side.
          • Wrist stretch

            • Start in Sukhasana.
            • Extend your right arm
            • Stretch your fingers back and then the other way.
            • Repeat 2 times with both hands.
          • Wrist Twist

            • Make a fist with both hands and rotate.
            • Repeat 5 times Clockwise and Counter Clockwise.
          • Total Hand Stretch

            • Start in Sukhasana.
            • Bring the right arm near your left shoulder.
            • Make the hand straight with the support of left hand.
            • Breathe normally. Repeat with left hand.
          • Yoga Mudra

            Interlock the fingers in the back
            Exhale, bend forward, try to touch your forehead to the floor or where you can reach.
            Hold in this position as much as you can.
            Try to breathe consciously.
            Inhale come back.
            Exhale- Bring right ear to right knee or wherever you can reach. Hold in this position as long as you can.
            Repeat with the left.

          • Neck Rolls


            Most people seem to hold most of their tension in the neck, shoulders and upper back.
            Performing a series of neck rolls before beginning the asanas will release the blocked energy.

            Instruction:

            Step 1:
            Start in the easy sitting position with your back straight and chest erect.
            Only the head and neck should move.
            The back and shoulders should remain steady.
            Step 2:
            Exhale -Bend the head forward and rest the chin on the chest for.
            Feel the back of the neck stretching.
            Inhale- Bring back to center.
            Exhale-Now drop the head back as far as possible, as if trying to touch your spine with the back of your head.
            Inhale-Bring back to center.
            Repeat the exercise 5-10 times.
            Step 3:
            Exhale-Without twisting the head, bring the right ear down towards the right shoulder.
            Hold it for a moment, bring the head back to the center and then stretch to the left.
            Repeat 5-10 times in each direction.
            Step 4:
            Without moving the shoulders, turn you head to look over your right shoulder as far as possible.
            Return to the center and then look over your left shoulder.
            Repeat 5-10 times on each side.
            Step 5:
            Drop the chin to the chest and rotate the head slowly in clockwise direction 2-3 times.
            Bring to the center and start again, performing 2-3 times in a counter clockwise direction.

          • Eye Exercises:

            Like any other part of the body, the eye muscle needs exercise. This helps keep the muscles strong and active.
            Step 1:
            Keep the back and neck straight and head still.
            Look up as high as possible, and then look down.
            Repeat the exercise 10 times.
            Close the eyes and relax for 30 seconds before the next exercise.
            Step 2:
            Keeping the eyes wide open, look as far to the right as possible, and then to the left.
            Repeat the exercise 10 times.
            Close the eyes and relax for 30 seconds before the next exercise.
            Step 3:
            Move the eyes diagonally by looking from upper right hand corner to the lower left and back again.
            Do this 10 times.
            Repeat this exercise by looking from the top left hand corner to the bottom right.
            Close and relax the eyes.
            Step 4:
            Make wide circles with eyes by rolling them clockwise.
            Beginning slowly gradually increase the speed, by moving them as fast as possible.
            Perform atleast 10 circles.
            Close the eyes for a moment and repeat the exercise counterclockwise.
            Close and relax the eyes.

        • SuryaNamaskaras(Sun Salutations)

          The sun shines for all and excludes none from its light and life-giving energy. In performing salutations to the sun, we ask for that light and energy to unfold within us.

          While asleep the body lies in an inactive condition.During this time the conscious mind ceases to function, the metabolic rate decreases, the circulation of body fluids slows and the functional capacity of the rest of the body lessens considerably. Upon awakening, the body and mind must make a transition from this inactive condition to one of activity. Surya Namaskara aids in this transition by massaging and stimulating the glands, organs, muscles and nerves of the body.

          The sun salutation is a series of twelve positions, each flowing into the next in one graceful, continuous movement.

          Benefits:

          • Surya Namaskara is considered an excellent warm up exercise.
          • It relieves stiffness, revitalizes your body.
          • It regulates the breath and refreshes the mind.
          • It stretches and warm up the spine and the limbs.
          • It gives flexibility to the body.
          • Surya Namaskar can do to your body what months of dieting cannot.

          While performing the Surya Namaskara, coordinate the twelve positions with the breath; inhale as you go into one position and exhale as you go into the next. Retain the breath only in the fifth position.

          At first, practice the entire series three times. Doing with two legs includes one set.

          Position 1: Pranaamaasana (prayer pose)
          Exhale: Stand firmly with the head, neck and trunk in a straight line.
          With palms together in prayer position, place the hands before the heart and gently close the eyes.
          Standing silently, concentrate on the breath and mentally repeat a short positive affirmation.
          Position 2: Hasta-uttana Sana (raised arms pose).
          Inhale: Breathing in, lift the arms up.
          Arch the spine and bend backward as far as possible without straining.
          Keeping the legs straight, and the head between the arms, arch the spine and bend backward as far as possible without straining.
          Position 3: HastaPadasana (hand to foot pose).
          Exhale: Exhaling, bend forward from the hips, keeping the back straight.
          Bring your hands down to the floor.
          Bring head to the knees, keeping legs straight.
          Place palms next to the feet, and align the fingers with the toes.
          Note: If you cannot place the hands on the floor without bending the legs, lower the hands only as far as possible without straining.
          Position 4: AshwaSanchalanasana (the equestrian pose).
          Inhale: Inhaling, stretch the right leg back, rest the right knee and the top of the right foot on the floor, and extend the toes. The left foot remains between the hands.
          Hands remain firmly on the floor. Arch the back, look up and stretch the head back as far as possible.
          The line from the head to the tip of the right foot should form a smooth and graceful curve.
          Note: When performing set of salutations, the right and left legs should be alternated.
          Position 5: Dandasana (stick pose). Plank
          Inhale: As you breathe in, take the left leg back next to the right leg and bring the whole body in a straight line.Arms remain straight.
          Retain the breath(This is the only position where the breath is held).
          This position resembles a starting push-up position.
          Note: If you cannot hold the breath, breathe normally.
          Position 6: AshtangaNamaskara (salute with eight parts or points).
          Exhale: Gently bring your two hands, two feet, two knees, chest and chin to touch the floor.
          Keep the tips of fingers in line with the breasts.
          Tuck in the chin and place the forehead on the floor.
          Position 7: Bhujangasana (cobra pose).
          Inhale: Without moving the hands and forehead, relax the legs and extend the feet so that the body rests flat on the floor.
          Inhaling, slowly begin to raise the head.
          Keep your elbows straight and look up.
          Position 8: Parvatasana (Downward Dog pose).
          Exhale: The inverted V. Without repositioning the feet and hands, exhaling, press the feet to the floor so that the toes point toward the hands; straighten the arms, pushing the buttocks high in the air.
          Bring the head between the arms and try to press the heels to the floor.
          Position 9:Ashwa Sanchalanasana (the equestrian pose).
          Inhale: Bend the right knee and place the right foot between the hands. Align the toes with the fingers.
          Rest the left knee and top of the left foot on the floor and extend the toes. Arch the back, stretch the head back, lookup and bend back as far as possible.
          Position 10: Hasta Padasana (hand to foot pose).
          Exhale: Place the left foot beside the right. Keep the palms on the floor. Straighten the legs and bend the head to the knees.
          Position 11: Hasta-uttanasana (the raised arms pose)
          Inhale: Slowly raise the body, stretching the arms out, up and back.
          Bend as back as possible without straining.
          Remember to keep the arms close to the ears and legs straight.
          Position 12: Tadasana(Mountain Pose)
          Exhale:  Return to an erect standing position.
          Slowly lower the arms, straighten the body and your arms.

        • Sitting Postures:

          • JanuSirasana(Head to knee pose)

            JanuSirasana is perfomed by placing your head with the knee joints. So it is also known as Head to knee Pose. Head to Knee Pose is easy to do and best exercise for children.
            The Sanskrit name comes from three different words:
            “Janu” means “knee or Knee joint”
            “Sira” means“head”
            “Asana” means “pose”

            Caution:
            Please avoid if you have any of the following indications:

            1. Asthma
            2. Intestinal problems
            3. Knee Injury
            4. Practice under expert guidance if you are pregnant or have high blood pressure or heart issues.

            Benefits:

            1. Calms the brain and helps relieve mild depression.
            2. Stretches the spine, shoulders, hamstrings and groin.
            3. Stimulates the liver and kidney.
            4. Reduce excess belly fat and excess fat from hips.
            5. Strengthens the hip bone and Pingala nerves which in turn helps with hip and leg pains.
            6. Strengthens the stomach muscles and stretches the small and large intestines.
            7. Improves digestion and relieves constipation issues.
            8. While stretching the left leg the pancreas on the left side is accelerated which helps treat diabetes.
            9. While stretching the right leg the spleen and the gall bladder is strengthened.
            10. Helps relieve the symptom of menopause, anxiety, fatigue, headache, menstrual pain.
            11. Therapeutic for High blood pressure, insomnia and sinusitis.

            Instruction:

            Step 1:
            Sit with legs extended. Bend the left leg and place hell snugly against the perineum.
            Inhaling raise both arms to the sides.
            Exhaling, bend from the hips and place the right arm, palm up, against the inside of the right leg.
            As the body is lowered, bring the left arm next to the head and grasp the outside of the right foot, fingers extending to the instep.
            Breathe evenly. Hold for 10-20 seconds.
            Repeat on the opposite side.
            Step 2:
            Repeat the posture as described above, only place the right arm on the outside of the right leg and grasp the heel and toes with the hands.
            Benefits:

            • Increases rotational flexibility of the spine
            • Aids Digestion
            • Stretches the muscles along the side of the torso and the arms

            Third Position:
            Sit with the head, neck and trunk straight
            Extend the legs keeping both knees flat on the floor.
            Lower the head to the right leg and grasp the right feet with both hands.
            Keep the knees straight.
            Breath evenly
            Hold for 20 seconds.
            Repeat on the opposite side.
            Common mistakes to watch out:

            1. Rounded Spine
            2. Not able to get bent leg thing towards floor.
          • Paschimottanasana(Seated Forward Bend)

            Paschimottanasana is a calming yoga pose that helps to relieve stress. In this asana, the body is folded almost in half, giving a complete stretch to the entire back of the body, from the head to heels.

            This pose is often practiced later in a sequence, when the body is warm.
            It is commonly referred to as “Seated Forward Bend,” its Sanskrit name translates to “Intense West Stretch.” This comes from four Sanskrit words:
            “Paschima” means “west”
            “Ut” means “intense”
            “Tan” means “to stretch”
            “Asana” means “pose”

            Caution

            1. It takes patience and a dedicated practice to perform this asana at its fullest expression.
            2. Better to be cautious if you are pregnant because it involves widening legs.
            3. It can take time to reach the deepest variation of the pose, making it very easy to injure yourself if you push your body to attain the full pose too soon.
            4. If you don’t have the flexibility to do the pose in correct alignment, be sure to practice with a strap or with a bolster under your knees until you can fold without over-rounding your spine.
            5. Also avoid practicing this pose if you are currently suffering from asthma or diarrhea.
            6. People with back injuries should only practice this pose with the guidance of an experienced and knowledgeable teacher.
            7. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

            Benefits:

            1. Powerfully massages all the abdominal organs.
            2. Stretches the spine, shoulders, pelvis, and hamstrings.
            3. Stimulates and balances the liver, kidneys, adrenal glands, ovaries, and uterus.
            4. Stimulates and tones digestive organs, increases appetite and relieves constipation.
            5. Relief from menstrual pain and symptoms of menopause.
            6. Relief from stress and promotes a calmer mind. Reduced anxiety and fatigue.
            7. Relieves compression of the spine and sciatica.
            8. Improved sleep and relief from insomnia.
            9. Therapeutic for high blood pressure, infertility, and sinusitis.
            10. Counteracts obesity and enlargement of the spleen and liver.

            Instructions

            Step 1:
            To come into this asana, sit with head, neck and back in a straight line.
            The legs are together in front of the body with the knees flat on the floor.
            Step 2:
            Inhale as you stretch both arms over the head, stretching them up alongside the ears.
            Try to breathe more, stretch more.
            It lengthens the spine and sternum, feel as though you are making yourself as tall as possible.
            Step 3:
            Exhaling, bend forward from the hip joints. Do not bend at the waist. Lengthen the front of your torso.
            Imagine your torso coming to rest on your thighs, instead of tipping your nose toward your knees.
            Reach forward to grab hold of the feet as you bring the chest down towards the thighs.
            Hold onto your shins, ankles, or feet — wherever your flexibility permits.
            You can also wrap a yoga strap around the soles of your feet, holding it firmly with both hands.
            Keep the front of your torso long; do not round your back.
            Let your belly touch your legs first, and then your chest. Your head and nose should touch your legs last.
            With each inhalation, lengthen the front torso. With each exhalation, fold a bit deeper.
            Hold for up to one minute. To release the pose, draw your tailbone towards the floor as you inhale and lift your torso.
            Remember to take it slowly and never push yourself in the pose.
            Common mistakes to watch out:

            1. Not sitting straight.
            2. Knees are bent upward.
            3. Back is rounded and the head, rather than the chest, is down towards the knees.
            4. The feet are apart and the toes are rotating outward.
            5. Toes are not pointed back.
            6. Rounded shoulders.
            7. Leading with head or chin.
          • Baddhakonasana (The Butterfly)

            Badhakonasana is popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings.

            The Sanskrit name comes from three different words:
            “Badha” means “Bound or Restrained”
            “Kona” means “Angle”
            “Asana” means “Pose”

            The posture is named BaddhaKonasana because of the way it is carried out – both the feet tucked close to the groin, clasped tightly with the hands as though tied or bound together in a particular angle.  Traditional text says that this pose destroys disease and gets rid of fatigue.

            Caution:

            1. If you are suffering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support.
            2. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips.
            3. If you have any lower-back disorders, do the posture only while keeping the spine erect.
            4. Avoid rounding up the spine by bending forward.

            Benefits:

            1. Stimulates abdominal organs, ovaries, prostate gland, bladder and kidneys.
            2. A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region.
            3. Stimulates the heart and improves general circulation.
            4. Helps in intestine and bowel movement.
            5. Helps relieve mild depression, anxiety and fatigue.
            6. Removes fatigue from long hours of standing and walking.
            7. Offers relief from menstrual discomfort, sciatica and menopause symptoms.
            8. Helps in smooth delivery if practiced regularly until late pregnancy.

            Instruction:

            Sit with your spine erect and legs spread straight out.
            Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
            Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
            Make an effort to bring the heels as close to the genitals as possible.
            Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
            Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
            Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
            Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.
            Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
            Take a deep breath in and bring the torso up.
            As you exhale, gently release the posture. Straighten the legs out in front of you and relax.

            Common mistakes to watch out:

            1. Not able to get knees towards the floor.
            2. Rounding spine.
          • ArdhaMatsyendrasana( The Spinal Twist)

            ArdhaMatsyendrasana also known as “Half Lord of the Fishes Pose” is a popular seated twist. Twisting poses are a common addition to any yoga practice because they provide a multitude of benefits for the entire body. Twists increase flexibility in the spine, calm the mind, relax the nervous system, improve digestion, and cleanse the internal organs.

            Its Sanskrit name, “ArdhaMatsyendrasana” comes from four words:
            “Ardha” means “half”
            “Matsya” means “fish”
            “Indra” means “ruler”
            “Asana” means “pose”

            It is named after Matsyendra, a legendary yoga master from India. Practicing this twist will bring many benefits to your body, mind, and spirit — which may make you feel like a yoga master today!

            Caution:

            Do not practice this pose if you are currently experiencing any of the following:

            1. Pregnancy
            2. People who had undergone Heart, abdominal, spinal or vertebral surgeries or brain surgeries.
            3. People with peptic ulcer or hernia.
            4. Severe spinal problems or injuries.
            5. Recent or chronic hip, back or shoulder injury or inflammation.

            Benefits:

            1. Increases the elasticity of the spine and tones the spinal nerves.
            2. Tones the roots of the spinal nerves and the sympathetic nerves and brings a fresh supply of blood to the area
            3. Helps to get relief in stiffness of vertebrae.
            4. Massages the abdominal muscles, relieving digestive problems.
            5. Loosens the hip joints, relieving stiffness.
            6. Helps to relieve muscular problem in back and hips.
            7. Removes adhesions in the joints caused by Rheumatism.
            8. Increases the synovial fluid of the joints and makes the joints active.
            9. Specifically stimulates Navel chakra or Manipura chakra.

            Instruction:

            Start in the sitting position with back straight.
            Raise the right knee and place the right foot flat on the floor.
            Allow the left leg to turn on this side, with the left foot below the right leg.
            Place the right foot on the floor outside the left thigh
            Place the right hand flat on the floor behind the back.
            Make sure the right hand is not too far away from the body, since this will make you lean and not twist.
            Bring the left arm over the right side of the right knee.
            Reach around to catch hold of the right ankle.
            Hold the pose for atleast 30 seconds, working upto one minute, breathing deeply.
            Release and repeat on the other side.
            Common mistakes to watch out:

            • Buttocks are lifting off the floor.
            • Back is not straight and the body is leaning, rather than twisting laterally.
            • Looking over wrong shoulder.
            • Hand is allowed to hang freely, rather than clasping opposite ankle.
            • Foot is not flat on the floor.
            • Back hand is too far from the body.

        • Back

          • SuptaPadagusthasana(Reclining Big Toe Pose)

            Reclining Big Toe Pose is a gentle hamstring stretch that can be modified for all levels. Incorporating this pose into your yoga practice or post-workout stretching routine will create a greater range of motion in your thighs, which will enhance your activities.

            The Sanskrit name for this pose, “SuptaPadangusthasana” comes from four words:
            “Supta” means “reclining”
            “Pada” means “foot”
            “Angusta” means “big toe”
            “Asana” means “pose”
            Modify the pose with a strap until your flexibility increases.

            Benefits:

            1. Helps to open the hips and reduce low back pain.
            2. Stretches the groins and calves, while strengthening the knees.
            3. It can be therapeutic for sciatica, flat feet, high blood pressure, and infertility.
            4. This pose also stimulates the prostate gland and improves digestion.
            5. In addition, SuptaPadangusthasana develops patience, relaxation, and surrender.

            Caution:

            1. Do not practice this pose if you are currently experiencing headaches or diarrhea.
            2. Those with high blood pressure should elevate their heads and neck on a firm blanket.
            3. Always work within your own range of limits and abilities.
            4. If you have any medical concerns, talk with your doctor before practicing yoga.

            Instructions

            This pose requires a yoga strap, but a towel or belt will also work. Please do not use a stretchy or flexible exercise band — ensure that whatever strap you use can be held taut.

            Lie on your back with your legs extended and arms resting at your sides. Relax your breath. Let your thoughts settle.

            With an exhalation, bend your right knee and hug your thigh to your chest. Keep your left leg extended along the floor. Wrap the strap around the ball of your right foot and grasp one end of the strap in each hand. Keep your grip soft, but not loose.

            Exhaling, reach through your heel to straighten your knee, extending your heel to the ceiling. Keep your right foot flexed and your buttocks equally balanced on the floor. Lift through the ball of your right big toe.

            Draw slightly down on the strap. As you do, let the head of your thigh bone (the part of the bone that connects in the hip socket) release and rest in your pelvis. Feel your lower back press into the ground.

            Press your shoulder blades lightly into the floor and broaden across your collarbones. Lengthen the back of your neck. Relax the muscles of your buttocks on the floor.

            Softly gaze at your right big toe or at a single spot on the ceiling if you can’t see your toe.

            Hold for 1-3 minutes.

            For a deeper stretch to the inner thighs and groins, place the strap in your right hand and turn your leg outward to the right. Initiate the turning movement from the head of your right thigh bone, not from your heel. Keeping your left thigh pressing down, lower your right leg all the way to the right. Let your toes hover a few inches above the mat, keeping your leg outwardly rotated. Hold for 30 seconds, and then draw your heel back up toward the ceiling.

            Exhale as you draw your knee into your chest and let go of the strap. Then, release your leg completely and extend it along the floor.

            Repeat on the opposite side for the same length of time.

            It might be difficult for beginners to feel the head of the thigh bone releasing into the pelvis. If this is the case, keep your breath steady and smooth. Bring your awareness to the thigh of your raised leg. As you relax in the pose, you may begin to feel the leg releasing and relaxing downward.

            Relax into Flexibility

            If you have tight hamstrings, it may seem like they’ll never get flexible. Be patient and practice this asana every day, and be sure to modify the pose as needed.

            Common mistakes to watch out:

            1. Straining Neck.
            2. Lifting torso off the floor.
            3. Lifting extended leg off of the floor.
            4. Lifting opposite hip on side extension.
          • Pavanmuktasana (Air Release Pose)

            Pavanmuktasana is a very easy and simple asana to perform, but the key element to this asana is the inhaling and exhaling part.
            “Pavan” means “Air”
            “Mukta” means “Release”
            “Asana” means “Pose”

            Caution:

            1. People operated for hernia or any kind of surgery should not practice this asana.
            2. Pregnant women should not practice the asana.
            3. Always check with your doctors before practicing Yogasana.

            Benefits:

            1. Pavanmuktasana is said to do wonders to the stomach as the excess gas is being removed from the abdomen and the intestines work better.
            2. Moreover, the use of legs hands ad hips strengthens the hip muscles.
            3. Eases the sciatica and joint pains
            4. Strengthens the abdominal area and possibly address acidity issues.
            5. Helps resolve back problems.
            6. This asana is good when practiced on waking as it stimulates bowel movements.
            7. It also relieves the trapped gases from the intestine. So early in the morning is the best time to practice this asana.
            8. Massages the pelvic muscles and is beneficial for menstrual dis-orders.
            9. Reduces fat in abdominal area, thighs and buttocks.

            Instruction:

            Step 1:
            Lie flat on your back and keep the legs straight and relax.  Breathe deeply and rhythmically.
            Inhale slowly and lift the legs and bend the knees.
            Slowly bring the knees upwards to the chest till your thigh touches the stomach.
            The legs are kept together.
            Step 2:
            Hug your knees in place and lock your fingers
            Now try to touch the knee with the nose tip.
            This may be difficult at the beginning but becomes easier with practice.
            Hold this position for 20 to 30 seconds.  It can be extended to 1 minute as per your capacity.
            Step 3:
            Now exhale slowly and come back to the original position.
            Practice 3 to 5 cycles per day
            Common mistake to watch out:

            1. Ensure you are not straining the neck.

            Some variations:
            There can be simple variations according to what the yoga experts say

            • The head can be kept on the ground instead of trying to touch the chin to the knees. This is Sulabhpavanmuktasana.
            • There is another variation known as Ardhapavanmuktasana instead bending both the legs only one leg is bent.
            • Generally one minute is enough to maintain this asana but some people retain it for longer period.
          • SethuBandhasana (Bridge pose):

            Bridge pose is a beginning backbend that helps to open the chest and stretch the thighs. It is a very simple but powerful posture.

            The Sanskrit name comes from three different words:
            “Setu” — means “bridge”
            “Bandha” — means “lock”
            “Asana” — means “pose”

            When you’re in the pose, your arms and legs create a “locked bridge” with your body. This pose can be used as preparation for deeper backbends, or practiced with a block as a restorative pose.

            Caution:

            1. Do not perform this pose if you have a neck or shoulder injury.
            2. Do not support weight on hands if you have wrist injury
            3. Always work within your own range of limits and abilities.
            4. If you have any medical concerns, talk with your doctor before practicing yoga.

            Benefits:

            1. Opens the chest, heart, and shoulders.
            2. Assists the body in releasing any tension in thoracic and lumbar regions of the spine.
            3. Calms the mind and is known to be therapeutic for individuals with high blood pressure.
            4. Bridge pose promotes suppleness in the wrists.
            5. Stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints).
            6. Because your heart is higher than your head in this pose, it is considered a mild inversion (less strenuous than other inversions, such as Headstand) and holds all the benefits of inversions:
            7. Relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression.
            8. Because it opens the chest, it increases lung capacity, which is therapeutic for those with asthma.
            9. Stimulates the abdominal organs and thyroid glands, which improves digestion and regulates metabolism.
            10. Because it revitalizes the legs and stretches the shoulders, it can be a particularly rejuvenating pose for those who spend the day sitting in front of a computer or driving.
            11. It is also a preparatory pose for Shoulderstand (SalambaSarvangasana) and Upward Bow Pose (UrdhvaDhanurasana).

            Instructions:

            Step 1:
            Lie down flat on the back, with your arms at your sides.
            Bend both knees and bring the feet flat on the floor close to the buttocks.
            Feet and legs are apart, but parallel.
            Step 2:
            Raise the hips and chest as much as possible.
            Bring the hands to support the back.
            Feet should be flat on the floor, do not come up on your toes.
            Head, neck and shoulders should be flat on the floor.
            Breathe evenly and hold for 10-15 seconds.
            Common mistakes to watch out:

            1. Hips are dropped toward the floor.
            2. Inner thighs are not engaged.
            3. Knees are bowing out to the sides.
            4. Toes are running out to the sides.
            5. Chest is not open.
            6. Head/Neck are lifting off the floor.
            7. Shoulders are being raised from the floor.
            8. Hand position has changed.
          • Sarvangasana (Shoulder stand):

            Shoulder stand is deemed the Queen of asanas. It is the ideal Asana for most thyroid gland problems. If you are overactive, it tends to reduce secretion; and if you are under active, it tends to release more thyroid hormones.

            The Sanskrit name comes from three different words:
            “Sarva” — means “all”
            “Anga” — means “limb”
            “Asana” — means “pose”

            Although the word Sarvangasana translates as “all limbs pose,” the posture is commonly referred to as Shoulder stand because your body weight rests on the top outer edges (the bony parts) of your shoulders. Putting blankets under the shoulders make it possible for the neck to be free to lengthen and get a mild stretch, while the rest of the body lifts straight up in one line. The blankets also prevent you from putting pressure on the delicate vertebrae in your neck. Without this propping, the pressure can, over time, flatten the neck’s natural curve.

            Caution:

            Do not practice this pose if you are currently experiencing any of the following:

            1. High blood pressure
            2. Menstruation
            3. Glaucoma
            4. Detached retina
            5. Pregnancy
            6. Heart problems
            7. Middle ear trouble
            8. Capillary
            9. When feeling Weak
            10. Elderly
            11. Spondylosis
            12. Slipped disc

            Benefits:

            1. Blood circulatory system, respiratory system and digestive system will be vivified.
            2. While practicing this yoga pose more blood flows into throat, thyroid gland will be invigorated.
            3. Sexual disorders are cured easily.
            4. It rectifies disorders in ears, nose and throat.
            5. Diseases at the bottom and around the heels are cured.
            6. Hair loss and premature graying of hair are put to end or controlled.
            7. Diseases caused in and around groin (also called as hernia) area will be cured.
            8. Practice of sarvangasana regularly decrease or increase body weight and maintains the perfect body weight.
            9. Menstrual disorders, frequent abortions, leucorrhoea and barrenness in women are also cured.
            10. Chronic patients will recover their loosed strength.
            11. Kidney disorders are cured and urinary bladder is also made to function properly.
            12. Regular practice of this yoga pose brightens the eye sight, diminishes dimness in hearing and improves the power of smelling in nose.
            13. It purifies blood. Hence leukemia and such other skin diseases are easily cured.
            14. Shrinking of skins, wrinkles in face, aged look and stiffness are refreshed and skin begins to bloom.
            15. Masturbation and loss of seminal fluid through night wetting and other ways are brought into control and helps to restore their health to normal.
            16. Asthma, liver disorders, intestinal disorders, constipation, diabetes, varicose veins and insomnia are cured.

            Instruction:

            Lie down flat on the back and place your hands beside your hips on the floor.
            Bend your knees and adjust your arms and shoulders, then take your hands to your back.
            Come into the pose one leg at a time to maintain the lift of your rib cage. (If you lift both legs at once, you might harm your shoulders and neck.)
            When you lift your right leg, straighten your knee and extend your leg strongly toward the ceiling to pull your torso up.
            Raise your left leg.
            Lift the fronts of your thighs straight up and away from your pelvis.
            When you’re up, continue adjusting your hands by walking them up your back toward the floor to prevent your upper back from sinking and to lift the sides of your chest.
            Broaden the chest as you roll your outer shoulders down and pull the elbows in toward each other. If they stay apart, try looping a strap around your upper arms, just above your elbows.
            Raise your buttocks toward your heels as you lengthen your inner thighs and reach up through the balls of your big toes.
            Breathe normally and coordinate the actions of the pose so that you grow from the base at your arms and shoulders up through your legs to your toes.
            Although you are working the entire body, let your throat and tongue be soft.
            Practice coming down into Halasana.
            Through regular practice, you can stay in the pose longer without strain.
            After Sarvangasana, you should feel calm and quiet, as if all of the systems of your body are awakened and now able to rest.
            Common mistakes to watch out:

            • Elbows are too far apart or are unevenly positioned.
            • Head or/and Neck are twisted to one side.
            • Hips are rotated outward, throwing the entire body off balance
            • Boy is off-center, leaning to one side.
            • Legs are separated
            • Knees are bent.
            • Breath is held or erratic
            • Feet or/and calves are tensed
            • Hands are unevenly positioned.

            Useful Tips:

            1. Those who could not raise their body can practice it using pillows.
            2. It is not good to practice this yoga pose facing east or west. So practice this pose by keep your head towards north is beneficial.
          • Halasana (The Plow)

            Halasana( Plow Pose) is an inverted yoga posture that stretches the spine and shoulders while rejuvenating the nervous system.

            The Sanskrit name comes from two different words:
            “Hala” means “Plow”
            “Asana” means “pose”

            It is named after the shape of an Indian plow (or plough), which is used to cultivate the land. In practice, the pose’s soothing and revitalizing aspects prepare the landscape of your mind, body, and spirit for deep contemplation and renewal.

            Caution:
            Do not practice this pose if you are currently experiencing any of the following:

            1. Diarrhea
            2. Glaucoma or other eye problems
            3. Serious back or neck injury
            4. Menstruation
            5. Pregnancy
            6. Asthma
            7. High blood pressure

            The full expression of the pose — with the feet on the floor — should only be practiced by intermediate and advanced students who have a regular practice. Please attempt the full version of the pose under the guidance of an experienced, knowledgeable instructor.

            Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

            Benefits:

            1. Plow Pose opens the neck, shoulders, and back.
            2. Stimulate the spinal nerves and brings an increased blood supply to the region, nourishing many of the essential internal organs.
            3. Improves the blood circulation
            4. Releases tension from the cervical and shoulder regions
            5. Massages the internal organs by compressing the abdomen.
            6. Constipation and indigestion are relieved and eventually gets rid of these completely if practiced on a regular basis with proper guidance.
            7. Relieves excess phlegm and mucus and regulates the breath.
            8. Relieves Insomnia and restlessness.
            9. Helps to develop mental poise and inner balance.
            10. Enhances mental and physical relaxation.
            11. Stimulates the stomach, spleen, small intestine, heart, liver, gall bladder and kidney nadis (acupuncture meridians).

            Instruction:

            1. Lie down flat on the back with the legs extended, your arms at your sides and palms down.
            2. While inhaling, use the abdominal muscles to lift your legs and hips up toward the ceiling. Support your back with your hands. Bring your torso perpendicular to the floor. Straighten your legs.
            3. Exhale as you slowly lower both feet to the floor behind the head. If you are unable to bring the toes to the floor, lower them as far as possible and keep supporting your back with your hands.
            • If your feet rest comfortably, place the hands flat on the ground behind the back, palms downward.
            • Align your hips over your shoulders. Un-tuck your toes and press the tops of your feet into the floor.
            • Lift your tailbone higher, and draw your inner groin deep into your pelvis.
            • Keep a space between your chin and chest, and at the same time, lift your chest to open the upper back. Soften your throat. Gaze down toward your cheeks.
            • Hold for at least 30 seconds breathing gently. Gradually increase to 2 minutes.
            • To release, support your back with your hands. Then, slowly roll down, one vertebra at a time, bending your knees if you need to.

            Common mistakes to watch out:

            • Knees are bent
            • Hands are out to the sides and are held with palms upward
            • Hear or neck is twisted
            • Legs are skewed to one side
            • Hands are not on the floor.
            • Shoulders are twisted.
            • Hips and back are not lifting up.
          • Matsysana(Fish)

            Matsyasana is the counter pose to Shoulder stand. It gives a backward stretch to the cervical, thoracic and lumbar regions of the spine and expands the chest fully.

            Sanskrit name is composed of two words:
            “Matsya” means “Fish”
            “Asana” means “Pose”

            This asana is called the Fish because it fills the lungs with air which improves the capability to float in water.

            Caution:

            • Do not practice this pose if you are currently experiencing high or low blood pressure, insomnia, or a migraine.
            • Also avoid this pose if you have a low back or neck injury.
            • Always work within your own range of limits and abilities.
            • If you have any medical concerns, talk with your doctor before practicing yoga.

            Benefits:

            1. Fish Pose stretches the front of the body, particularly the throat, chest, abdomen, hip flexors, and the muscles between your ribs.
            2. Regulates the calcium in the body, controlling its levels in the blood and its absorption by the body.
            3. Gives a natural massage to the shoulders and the neck.
            4. Corrects rounded shoulders. It strengthens the upper back muscles and the back of the neck, which improves spinal flexibility and posture.
            5. Fish pose increases the capacity of the lungs, which improves breathing and helps to relieve respiratory ailments.
            6. By positively stimulating the muscles of the abdomen, it also helps to relieve constipation and menstrual pain.
            7. Regularly practicing Fish Pose will energize the body, and reduce fatigue and anxiety.
            8. As with other backbends such as Camel Pose, Fish Pose is known as a “heart-opening” yoga position.
            9. Practicing backbends and opening the front side of the body will help these chakras expand, which can increase self-confidence, well-being, and emotional growth.
            10. Backbends like Fish Pose can stir up many feelings when practicing, stay calmly aware of these feelings when practicing this pose.

            Instruction:

            Step 1:
            Start by sitting in Cross Legged position.
            List your knees slightly and bring your arms around the outside of the legs.
            Hold onto your feet.
            Step 2:
            Slowly lie back until the entire back and the head are resting on the floor.
            Be sure to keep your knees bent.
            Step3:
            Pushing with the elbows, arch the back up.
            Place theback of the head on the floor so that the top of the head is touching the floor with little weight on it.
            Chest is arched upward as much as possible
            Keep the weight of the body mainly on the elbows
            Without forcing the breath, breathe as deeply as possible, expanding the rib cage as well as abdomen.
            Beginners should hold the pose for 15 seconds, gradually increasing it to 90 seconds.
            Step 4:
            To come down, lift the head slightly, lower the back to the floor and relax.
            Shake out the shoulders to remove any tension.
            Common mistakes to watch out:

            1. One or both knees are raised up from the floor.
            2. Body is not straight.
            3. Head is not touching the floor.
            4. Back of the head (rather than the top of it) is on the floor.
            5. Buttocks are lifting up from the floor.
            6. Elbows are sticking out.
            7. Chest is not arching upward
            8. Weight is on the head or/and neck instead of the elbows.
            9. Breathing is irregular or forced or breathing is being held.
          • Chakrasana (wheel)

            Chakrasana or the wheel pose is a backward bending yoga asana.

            Chakra in Sanskrit means Wheel. In chakrasana, the final position looks like a wheel, hence the name.

            It gives great flexibility to the spine. It is called chakrasana since the body takes almost a wheel-like, semicircular posture while performing this asana.

            Caution:

            • Do not try this Asana in case of back injury.
            • If you are suffering from heart problems, then don’t try this.
            • Headache, Diarrhea and carpal tunnel syndrome.
            • High or low blood pressure.
            • Do not perform this if suffering from any cardiac or spinal problems.
            • Avoid if suffering from hernia.

            Benefits:

            • This asana strengthens the muscles of the abdomen and thighs.
            • Makes the back and hips supple.
            • Improves the memory
            • It is said to relieve afflictions of the trachea and larynx.
            • Strengthens liver, pancreas and kidneys.
            • Excellent for heart.
            • Good for infertility, asthma and osteoporosis.
            • Strengthens arms, shoulders, hands, wrists and legs.
            • Stretches the chest and lungs
            • Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
            • Stimulates the thyroid and pituitary glands.
            • Increases energy and counteracts depression.

            Instruction:

            Step 1:
            Lie down on the back with your knees bent.
            Place both feet on the floor to close to the buttocks.
            Now bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder width apart.
            Step 2:
            Inhale and lift your hips up.
            Press your palms firmly into the floor.
            Step 3:
            With the hips up as high as possible, bring the hands to the floor behind the shoulders.
            Your Feet should be pressed firmly into the floor.
            Step 4:
            With the feet and knees parallel, begin to lift the body off the floor by pushing with the hands and feet.
            As the body begins to rise, the hips will lead, followed by the chest.
            The neck will arch back as you bring the top of the head to the floor in preparation for the final Wheel position.
            Step 5:
            Inhale as you straighten the elbows, arching the hips and chest up as high as possible.
            The spine should be rolled up so that it may seem to resemble a semicircular arch or wheel.
            Allow the head to drop back.
            Breathe deeply as you hold this pose for at least 10-30 seconds.
            Step 6:
            To go back to normal position, bend your elbows to lower your head and shoulders to the floor.
            Then bend your knees and bring your spine and hips back to the ground and relax.
            Coming Mistakes to watch out:

            1. Hips are dropped instead of pushing upward.
            2. Head is resting on the floor.
            3. Feet and knees are turned out.
            4. Legs are not extended.
            5. Hips are rotated outward, spoiling the alignment of the body.
            6. Feet are not flat on the floor.
            7. There is no comprehensive arch to the back.
            8. Body is twisted to one side.
            9. Hands are not in line with each other on either side of the head.
            10. Arms are not extended.
          • Uttanapadasana (Raised Leg Pose):

            Uttanapadasana or Raised Legs Pose is an asana where a person lies supine with the legs, held together, raised straight upwards.

            “Uttana” means “intense stretch”
            “Pada” means “leg” or “foot”
            “Asana” means “pose”

            This asana is very helpful for stomach related ailments. It is also said that this helps with weight loss/obesity and slimming.

            Caution:

            1. Do this asana under the expert supervision if you suffer from back pain or have a knee injury.
            2. You should keep off moving your legs with speed.
            3. People suffering from muscle overstretch and lumbar fraternities, High Blood Pressure should avoid this pose.
            4. Don’t practice this pose for more than 5 times a day.

            Benefits:

            1. Strengthen the working of your intestines.
            2. It helps beat constipation, digestion problems and boosts one’s metabolism.
            3. Tone the thigh muscles and stomach muscle.
            4. The vertical position of the legs help improve the blood circulation.
            5. Reduces the level of fats accumulated in the stomach and also tones up the waist, hips, backbone and spinal cord.
            6. Prevents and remedies herniation (hernia).
            7. Advantageous for those who are tolerating diabetes, constipation, stomach upset and nervous weakness.
            8. Rectifies the pancreatic dysfunction.
            9. It also tones up the medulla spinals and rectifies disorderliness’s of the backbone.
            10. Due to all the positive effects it has on the digestive system this asana is also believed to help a man control his rate of ejaculation, helping him beat premature ejaculation.

            Instruction:

            Step 1:
            Lie down comfortably on your yoga mat.
            Place your hands by your side and your heels together.
            Now as you inhale life your legs up together to the 30 degree position while lifting your head off the ground.
            Hold this position for a few seconds and then gently bring your legs back to the floor.
            Step 2:
            Inhale again and raise your legs to the 60 degree position.
            Lower your legs back to the floor after a few seconds.
            If you find that lifting both your legs together is difficult, try raising one leg at a time.
            Soon you will be flexible enough to lift both your legs together.
            Common Mistakes to watch out:

        • Stomach

          • Bhujangasana (COBRA):

            The Cobra Pose opens up the shoulders and the neck, stretches muscles in the shoulders and chest, strengthens the arms and also helps treat constipation. It can be significantly useful at relieving discomfort in the muscles of the back, neck and abdomen.

            “Bhujanga”means “Snake”
            “Asana” means “Pose”
            It reflects the posture of a cobra that has its hood raised and is part of the sequence of yoga postures in Surya Namaskar.

            Benefits:

            1. Increases flexibility
            2. Tones the abdomen
            3. Strengthens the arms and shoulders
            4. Decreases stiffness of the lower back
            5. Stretches muscles in the shoulders, chest and abdominals
            6. Improves menstrual irregularities
            7. Elevates mood
            8. Firms and tones the buttocks
            9. Stimulates organs in the abdomen, like the kidneys
            10. Improves blood circulation
            11. Relieves stress and fatigue
            12. Opens the chest and helps to clear the passages of the heart and lungs
            13. Improves digestion
            14. Strengthens the spine
            15. Soothes sciatica
            16. Helps to ease symptoms of asthma

            Instruction:

            Start with lying down on the floor on your stomach.
            Keep your feet together with the tops of them against the floor.
            Now bring both hands by the side of the head.
            Inhale –Lift yourself up with elbows bent (baby Cobra)
            Hold the position for a minute, breathe normally.
            Then straighten the arms to get into the Full Cobra.
            Hold this position for another minute, breathe normally.
            Bring the forehead to the floor and take a long, gentle deep breath.
            Place both palms on your both buttocks, inhale and lift yourself up as much as you can(Third version of Cobra).
            Hold this position for another minute, breathe normally.
            Come back to resting position.
            Common Mistakes to Watch out

            1. Wrong hand placement
            2. Locking the elbows
            3. Jamming the neck
            4. Crunching the lower back
            5. Crowding the feet
            6. Lifting the hips
          • Vrikshasana(The Tree pose)

            Tree Pose is a balancing posture improving focus and concentration while calming your mind.
            Its Sanskrit name “Vrikshasana” comes from two words:
            “Vriksha” means “tree”
            “Asana” means “pose”

            Tree Pose, with its calming and meditative benefits, is like a standing variation of a seated meditation posture. Keeping calm and focused while balancing on one foot will teach you to sway gently like a tree in the wind, steady and sure no matter what the outside circumstances may be.

            Caution:

            1. Due to the balancing nature of the posture, do not practice Tree Pose if you are currently experiencing headaches, insomnia, low blood pressure, or if you are lightheaded and/or dizzy.
            2. Those with high blood pressure should not raise their arms overhead in the pose.
            3. Always work within your own range of limits and abilities.
            4. If you have any medical concerns, talk with your doctor before practicing yoga.

            Benefits:

            1. Develops the power of mental concentration.
            2. Develops single mindedness of thought.
            3. Stretches the thighs, groins, torso, and shoulders.
            4. Builds strength in the ankles and calves, and tones the abdominal muscles.
            5. Helps to remedy flat feet and is therapeutic for sciatica.

            Instruction:

            Step 1:
            Stand up straight, balancing on the right foot.
            Bend the left knee and with the help of your hand, place the foot against the opposite thigh with the knee pointing outward.
            The head, neck and spine are in a straight line; do not lean forward.
            Right leg is straight, do not allow the knee to bend.
            Step 2:
            Focus on a point straight in front of you.
            Release your hold on the foot and bring both hands together at the chest in Prayer position.
            Find the balance. The body is balanced on the right leg, try not to waver.
            Step 3:
            Keeping the palms together, slowly extend the arms above the head.
            Hold for 30 seconds, breathing gently, gradually increasing to 3 minutes.
            Release and repeat on the other side.
            Common Mistakes to Watch out

            1. Mind lacks proper concentration.
            2. Standing knee is bent
            3. Standing knee is rotating outward.
            4. Palms are not flat against each other.
            5. Body is leaning to one side or twisted with one hip pushing out.
            6. Thumbs are crossed, instead of side by side.
            7. Bent knee is coming forward, instead of pointing out to the side.
            8. Eyes focusing downward.
          • Kakasana(Crow pose)

            Crow Pose is an arm balancing pose– with the body’s weight supported on the elbows and hands and the head thrust well forward.
            The Sanskrit name for this pose, “Kakasana” comes from the word “kaka” means “crow”. It is the posture of a cawing crow.
            This pose requires a good deal of strength, so it is often performed closer to the beginning of a yoga class. Be sure to warm up thoroughly with several Sun Salutations (Surya Namaskara) and Garland Pose (Malasana) before attempting Crow.
            Caution:

            1. Do not practice this pose if you have a recent or chronic wrist or shoulder injury, or if you have carpal tunnel syndrome.
            2. Women who are pregnant should also avoid this pose.
            3. Always work within your own range of limits and abilities.
            4. If you have any medical concerns, talk with your doctor before practicing yoga.

            Benefits:

            Crow Pose builds confidence and healthy self-awareness. Getting over your fear of possibly falling on your face requires moving slowly with a calm mind. This focused mindset will help you reduce everyday stress and anxiety, leaving you feeling calm and self-assured.

            1. Strengthens the upper arms, forearms, wrists and shoulders.
            2. Stretches all the muscles in these regions, bringing increased flexibility.
            3. Stretches and lubricates the joints, tendons and ligaments of the upper body.
            4. Expands the chest and increases breathing capacity.
            5. Tones and strengthens the abdominal muscles and the organs of the torso while stretching the upper back and groins.
            6. Improves balance and full-body coordination.

            Instruction:
            Start by coming into Squatting down with the feet flat on the floor and arms between your knees.
            Place your palms down flat on the floor in front of you, shoulder-width apart, with fingers splayed (like the feet of a crow) and pointing slightly inward.
            Then bend your elbows out to the sides, making the backs of your arms into shelves for your knees to rest on.
            Choose a point on the floor in front of you on which to focus.
            Inhale, then while you retain the breath, lean toward this point, transferring your weight to your hands and lifting your toes up.
            Exhale and hold the pose for three or four deep breaths.
            In the beginning the crow posture can be somewhat painful for the wrists for some people.
            To make it easier, try shifting the weight forward until you feel some pressure on the wrists, and then practice lifting first one foot and then the other off the ground until the wrists build up sufficient strength to lift both feet off the ground together.
            Initially, hold the posture for 10 seconds, gradually working up to 1 minute or more.
            Common Mistakes to watch out:

            1. Head is dropped forward.
            2. Hands are in the wrong position.
            3. Weight is on one side, rather than being balanced.
            4. Concentration is lacking.
            5. Fingers are together, instead of being spread wide apart.
          • Savansana (Corpse Pose)

            Relaxed body and mind function more efficiently.Savasana is a practice of gradually relaxing one body part at a time, one muscle at a time, and one thought at a time.

            When you do this practice day after day, it conditions the body to release stress and can improve your sense of physical and emotional well-being.

            When there is a build-up of tightness and tension in the body, relaxing—even when you lie down—feels impossible. That’s why it’s important to practice the other, active asanas before attempting Savasana because they stretch, open, and release tension in the muscles.

            Benefits:

            1. A regular practice of Savasana will train you again and again in the art of relaxation, an essential quality for meditation and a true experience of yoga.
            2. You may notice that your brain becomes quiet and your thoughts slow down, allowing your mind to become clear and focused.

            If you are cold during this pose, cover yourself with a blanket
            Instruction:
            Lie flat on your back with your arms and legs apart and eyes closed.
            Extend your arms and legs outward from the torso evenly and symmetrically.
            Place your feet about one and half feet apart, with your legs straight but relaxed, allow your toes to fall outward.
            To ensure that there is no tension in the body, shake out the shoulders.
            Place your arms at an angle of about 45degrees to your body, relax your hands on the floor with palms pointing upward.
            Bring the head back to the center.  Close your eyes and breathe through your nose
            Mentally scan the body from head to feet, gradually releasing each body part and each muscle group.
            Take time to notice all the places where the body is making contact with the floor.
            With each exhalation, imagine each limb getting a little heavier and spreading out a little more.
            Gradually notice that a feeling of complete stillness draws you inside.
            Concentrate and focus your mind on breathing.
            You may notice that the breath has become quiet and almost invisible
            When coming out of Savasana, first take a few deep breaths.
            Give yourself a few moments to regain physical awareness of your arms and legs, and then slowly move your body with gentle attention.