This asana increases strength, balance and stability.The hamstrings,
quadriceps, gluteal muscles, and the erector spinae muscles of the back
are exercised and strengthened.The erector muscles contract
isometrically to keep the normal curvature of the spine.The anterior
lower leg muscles are also strengthened and developed.
1. Stand inTadasana. Inhale and raise your arms perpendicular to the
floor. Either keep the arms parallel, palms facing inward, or join the
2.Exhale and bend your knees, trying to take the thighs as nearly parallel
to the floor as possible.The knees will project out over the feet, and the
torso will lean slightly forward over the thighs until the front torso forms
approximately a right angle with the tops of the thighs. Keep the inner
thighs parallel to each other and press the heads of the thigh bones down
toward the heels.
Firm your shoulder blades against the back.Take your tailbone down toward
the floor and in toward your pubis to keep the lower back long.
Stay for 30 seconds to a minute.To come out of this pose straighten your
knees with an inhalation, lifting strongly through the arms. Exhale and
release your arms to your sides intoTadasana.
Ardha chakrasana is an intermediate asana that can
help to prepare the body and mind for deeper
backbends and heart-opening postures
like chakrasana (wheel pose).
The name is derived from the
Sanskrit ardha, meaning “half“, chakra, meaning
“wheel," and asana, meaning “pose.”
• Stand straight with feet together and arms
alongside the body.
• Balance your weight equally on both feet
Breathing in, extend your arms overhead, palms
facing each other.
• Breathing out, gently bend backwards pushing
the pelvis forward, keeping the arms in line with
the ears, elbows and knees straight, head up,
and lifting your chest towards the ceiling.
• Breathing in, come back up.
• Breathing out, bring the arms down and relax.
• Stretches the front upper torso.
• Tones the arms and shoulder muscles.
• Those with serious hip or spinal
problems should avoid this asana as
well as those with high blood
pressure and brain ailments.
• Peptic or duodenal ulcers and hernia
patients should avoid this pose.
• Pregnant woman should avoid this
Trikonasana is a standing yoga posture that requires
strength, balance and flexibility. In this posture,
both arms extend with the legs spread apart and one
foot turned at a 90-degree angle. The upper body
bends toward the lead foot so that one arm reaches
toward the ground and the other toward the sky.
• Stand straight. Separate your feet comfortably
wide apart (about 31/2 to 4 feet).
• Turn your right foot out 90 degrees and left
foot in by 15 degrees.
• Now align the center of your right heel with
the center of your arch of left foot.
Ensure that your feet are pressing the ground and the
weight of your body is equally balanced on both the feet.
Inhale deeply and as you exhale, bend your body to the
right, downward from the hips, keeping the waist straight,
allowing your left hand to come up in the air while your
right hand comes down towards floor. Keep both arms in
Rest your right hand on your shin, ankle, or the floor
outside your right foot, whatever is possible without
distorting the sides of the waist. Stretch your left arm
toward the ceiling, in line with the tops of your shoulders.
Stretch maximum and be steady. Keep taking in long
deep breaths. With each exhalation, relax the body
more and more. Just be with the body and the
breath.As you inhale, come up, bring your arms down
to your sides, and straighten your feet.
• Strengthens the legs, knees, ankles, arms and
• Stretches and opens the hips, groins, hamstrings,
calves, shoulders, chest and spine
• Increases mental and physical equilibrium
• Helps improve digestion
• Reduces anxiety, stress, back pain and sciatica
CONTRAINDICATIONS OF THE
Avoid doing this pose if you are suffering from
migraine, diarrhea, low or high blood pressure, or
neck and back injuries. Those with high blood
pressure may do this pose but without raising their
hand overhead, as this may further raise the blood
The body comes into aV-shape, balancing entirely on the buttocks. In
different variations and traditions, the arms legs and torso may take
different positions. In Paripurna Navasana, the legs and back are lifted high
and arms extend forward and parallel to the ground. In Arda Navasana,
hands interlace behind the neck and both back and shoulders are closer to
Son the floor with your legs straight in front of you. Press your hands
on the floor a little behind your hips, fingers pointing toward the feet,
and strengthen the arms. Lift through the top of the sternum and lean
back slightly. As you do this make sure your back doesn’t round;
continue to lengthen the front of your torso between the pubis and top
sternum.Sit on the “tripod” of your two sitting bones and tailbone.
Exhale and bend your knees, then lift your feet off the floor, so that the
thighs are angled about 45-50 degrees relative to the floor. Lengthen
your tailbone into the floor and lift your pubis toward your navel. If
possible, slowly straighten your knees, raising the tips of your toes
slightly above the level of your eyes. If this isn’t possible remain with
your knees bent, perhaps lifting the shins parallel to the floor.
Stretch your arms alongside the legs, parallel to each other and the
floor. Spread the shoulder blades across your back and reach strongly
out through the fingers. If this isn’t possible, keep the hands on the
floor beside your hips or hold on to the backs of your thighs
While the lower belly should be firm, it shouldn’t get hard and thick.Try to keep
the lower belly relatively flat. Press the heads of the thigh bones toward the floor
to help anchor the pose and lift the top sternum. Breathe easily.Tip the chin
slightly toward the sternum so the base of the skull lifts lightly away from the
back of the neck.
At first stay in the pose for 10-20 seconds.Gradually increase the time of your
stay to 1 minute. Release the legs with an exhalation and sit upright on an
Strengthens the abdomen, hip flexors, and spine
Stimulates the kidneys, thyroid and prostate glands, and intestines
Helps relieve stress
Eka Pāda Rājakapotāsana I is an Asana.
It is translated as One Legged King
Pigeon Pose I from Sanskrit.
Begin by getting into Marjariasana (Cat
Breathe out and bring your right knee
forward to touch the right wrist.
Bending the knee, bring your ankle near
the groin region. Now slide the right
foot towards the left hand, till
the toes touch the left wrist.
• Slide the left leg back so that it touches the floor.
Keeping the knee straight, ensure that the front of the
foot is touching the ground, while the sole faces the
• Lower your right buttock to the floor and press
your tailbone forward to lengthen your lower back.
• You may strengthen the lower back further by
pushing your fingertips firmly to the floor.
• Take a few deep breaths in this position.
• Taking support of your hands, slide your left knee
forward while exhaling and get back into the Cat
• Stay in Cat stretch and take a couple of deep
breaths and repeat the process with the other leg.
Eka Pada Raja Kapotasana stretches the entire
lower part of the body, stimulates the abdominal
organs and helps relieve the body of Sciatica. It
helps open up the hips and adds more flexibility to
the hip region. It is also known to relieve the body
of stress and anxiety.
CONTRAINDICATIONS OF EKA PADA
Ankle or knee injury: Perform this pose only with
the supervision of an experienced teacher.
Bharadvājāsana is a basic seated spinal twist. It has three
Bharadvājāsana II is the advanced variation requiring high hip
mobility in which one leg articulated as in the Padmasana (lotus
position), while the other leg is articulated as in theVīrāsana.
Bharadvājāsana I is the basic variation in which the legs articulated
as in vīrāsana dropped to one side one foot on the floor and the
other's ankle cradled in the arch of the foot below.
Bharadvājāsana on chair is a third variant which is performed sitting
sideways on an armless chair, which does not require hip mobility,
utilizing the back seat to provide gentle resistance to the arms, to
assist with the twist
Sit on the floor with your legs straight out in front of you.
Shift over onto your right buttock, bend your knees, and
swing your legs to the left. Lay your feet on the floor
outside your left hip, with the left ankle resting in the right
Inhale and lift through the top of the sternum to lengthen
the front torso.Then exhale and twist your torso to the
right, keeping the left buttock on or very close to the floor.
Lengthen your tailbone toward the floor to keep the lower
back long. Soften the belly.
Tuck your left hand under your right knee and bring your
right hand to the floor just beside your right buttock. Pull
your left shoulder back slightly, pressing your shoulder
blades firmly against your back even as you continue to
twist the chest to the right.
You can turn your head in one of two directions: continue the twist of the
torso by turning it to the right; or counter the twist of the torso by turning it
left and looking over the left shoulder at your feet
With every inhalation lift a little more through the sternum, using the push of
the fingers on the floor to help; with every exhalation twist a little more. Stay
for 30 seconds to 1 minute, then release with an exhalation, return to the
starting position, and repeat to the left for the same length of time.
Stretches the spine, shoulders, and hips
Massages the abdominal organs
Relieves lower backache, neck pain, and sciatica
Helps relieve stress
Especially good in the second trimester of pregnancy for
strengthening the lower back
High blood pressure
This pose prepares the ‘field’ of the body and mind
for deep rejuvenation. Halasana is pronounced as
Parsva Halasana is an advanced variation of the
Lie on your back with your arms beside you, palms
As you inhale, use your abdominal muscles to lift
your feet off the floor, raising your legs vertically
at a 90-degree angle.
Continue to breathe normally and supporting your hips and
back with your hands, lift them off the ground.
Allow your legs to sweep in a 180-degree angle over your head
till your toes touch the floor. Your back should be
perpendicular to the floor. This may be difficult initially, but
make an attempt for a few seconds.
Hold this pose and let your body relax more and more with
each steady breath.
After about a minute (a few seconds for beginners) of resting
in this pose, you may gently bring your legs down on
• Strengthens and opens up the neck, shoulders, abs and
• Calms the nervous system, reduces stress and fatigue.
• Tones the legs and improves leg flexibility.
• Stimulates the thyroid gland and strengthens the immune
• Helps women during menopause.
CONTRAINDICATIONS (PLOW POSE):
• Avoid practicing Plow Pose (Halasana) if you have injured
your neck or are suffering from diarrhea and high blood
• Ladies should avoid practicing Plow Pose
The meaning of Bhujang is cobra and asana
means yoga pose. Bhujangasana is the
stretching yoga exercise of the front torso
and the spine. Bhujangasana is the final
stage when the cobra is ready to attack its
prey by raising its hood; hence the name is
cobra pose. Cobra pose is one of the most
important back bending yoga asana, which
has numerous health benefits ranges from
head to feet.
Lie down on the stomach by keeping your
legs together. Make a gap of 1-2 feet
between the legs if somebody has backache.
Put your palms besides your shoulder and the head
should rest on the ground.
With inhaling raise your head up to your navel region
and try to see the roof.
Maintain the position till 10 to 60 seconds with
steadily inhaling and exhaling.
Come to the original position slowly with deep
Repeat the process for 3 to 5 times.
• Stretches muscles in the shoulders, chest and
• Decreases stiffness of the lower back.
• Strengthens the arms and shoulders.
• Increases flexibility.
• Improves menstrual irregularities.
• Elevates mood.
• Firms and tones the buttocks.
Stimulates organs in the abdomen, like the kidneys.
• Relieves stress and fatigue.
Opens the chest and helps to clear the passages of
the heart and lungs.
Improves circulation of blood and oxygen, especially
throughout the spinal and pelvic regions.
• Improves digestion.
• Strengthens the spine.
• Helps to ease symptoms of asthma.
• Do not overdo the back bend.
• Be patient or gradually develop the posture.
• Jerk should be avoided.
• Before attempting this posture , you can do simple
and easier version of this posture.
This yoga pose, as its name suggests, is
excellent for releasing abdominal gas.
Pawanmuktasana is pronounced as PUH-vuhn-
Pavana = wind, mukta = relieve or
release, Asana = Posture or Pose
Lie on your back with your feet together
and arms beside your body.
Breathe in and as you exhale, bring your
right knee towards your chest and press
the thigh on your abdomen with
• Breathe in again and as you exhale, lift your
head and chest off the floor and touch
your chin to your right knee.
• Hold it there, as you take deep, long breaths in
• Checkpoint: As you exhale, tighten the grip of
the hands on the knee and increase the pressure
on the chest.
• As you exhale, come back to the ground and relax.
• Repeat this pose with the left leg and then with
both the legs together.
• You may rock up and down or roll from side to
side 3-5 times and then relax.
• Strengthens the back and abdominal
• Tones the leg and arm muscles
• Massages the intestines and other organs in
• Helps in digestion and release of gas
• Enhances blood circulation in the hip joints
and eases tension in the lower back
Avoid practicing Wind-Relieving Pose
(Pawanmuktasana) if you are facing the following
health issues: high blood pressure, heart problem,
hyperacidity, hernia, slip disc, testicle disorder,
menstruation, neck and back problems, and after the
second trimester of pregnancy.
In the word salabhasana, salabham
means grasshopper. While doing this
asana the body becomes like a grass
hopper (Locust Pose) and since it gets
• Lay down on the mat upside down.
• Make sure the stomach and the face
touches the ground and keeps both
the legs together.
• Stretch the hands backside the body and it should
touch the body.
• The fingers should be folded. Don’t bend the hands
and keep them down the thighs.
• Then make sure the face alone touches the floor.
• Inhale the breathe deeply and slowly and lift both
the legs slowly as much as possible.
• Be in the same position for about 20 seconds and
then exhale the breath slowly and come back to the
normal stage. Repeat this exercise for 3-4 times.
• It helps to reduce the abdominal
• It helps to strengthen the back
• It helps in maintaining the spinal
cord bones and refreshes the spinal
• It strengthens the neck muscles and
rectifies the neck pain, defects in
the neck joints.
• While doing asana any part should not be kept tight
and the muscles should be kept loose.
• Pregnant ladies and those who have undergone heart
surgery should not do it.
• While doing asana if there is any pain, we should
stop doing it and take rest and then we can do it
• While doing asana, we should not breathe in mouth.
We should only breathe by nose.