SHAVASANA OR DEAD BODY POSE OR SLEEPING POSE:-

In Sanskrit “Shava” means “Dead body” this is why this pose is also called Dead body PoseSTEPS FOR DOING  SHAVASANA OR DEAD BODY POSE OR SLEEPING POSE:-

1.     Lie like in sleeping position, flat on your back and legs about 20 inches apart from each other. Toes point outwards and heels towards the body.

2.     Keep your arms lie by the side of the body and palms facing upward direction and about 6 inches away from the thighs and relaxed.

3.     Fingers are kept half open in a relaxed way and eyes are kept closed. Breath deeply and slowly through the nostrils.

4.     The attention should be focused on inhalation and exhalation concentrating on the point where air touches the nostrils and feel the warm feeling experienced while exhaling and the cold touch while inhaling.

5.     Don’t move and think that your  body is totally relaxed. Let your tension and stress away from your each breath.

6.     It should be done done for 5-10 minutes to enable complete physical and mental relaxation.

BENEFITS OF SHAVASANA OR DEAD BODY POSE:-·  It is beneficial for improving concentration, curing insomnia, calming mind and releasing stress.
·        It helps to relax each and every part of the body.
·        It helps to calm mind and improve mental health.
·        It is really beneficial for those who are suffering from asthma or diabetes.
·        It helps to improve blood circulation.

NOTE:- Always start shavasana before practicing other yogasana and after ending yogasana.

TRIKONASANA (TRIANGLE POSE)

“Trikona” means “Triangle” . This asana look like the triangle shape so it is called as Trikonasana.

STEPS FOR DOING TRIKONASANA(TRIANGLE POSE)

1.     Initially stand straight and then make around three feet distance between two legs in standing position.

2.     While inhaling raise your both hands upwards direction in such a way that they will be parallel to your shoulder/floor facing downwards.

3.      Now exhale and bend forward your left hand to right side so that your left hand can touch your right toe.

4.     Raise and stretch the left hand towards the sky, look at the palm.

5.     Maintain for some time and repeat to the opposite side. Stay for 2-3 minutes.

BENEFITS  OF  TRIKONASANA(TRIANGLE POSE)

·        This asana stretches the muscles and improve the functions of the body. This is a good exercise for pregnant women

·        It increases mental and physical equilibrium.

·        It strengthens the legs, knees, ankles, arms and chest.

·        It reduce anxiety, stress and back pain.

·        It helps to improve the blood circulation of the entire body.

·        It stretches the hips, back, arms thighs and legs so helps to reduce fat.

·        It helps to stimulate the function of kidney.

·        It cures indigestion

PRECAUTION:-

o   Person suffering from back and spinal injuries, migraine, diarrhea, low or high blood pressure should not perform this asna.

o   Practice under expert guidance and consult a doctor before practice asana.

PASCHIMOTTANASANA OR SEATED FORWARD BEND POSE

STEP OF DOING PASCHIMOTTANASANA:-

1.     Starting from the sitting position with your legs together and spine straight. Keep your eyes and neck straight.

2.     Now bend forward slowly and catch your toes with the thumb and middle fingers without bending your knees.

3.     Now take a deep breath and exhale slowly and touch your head to your knees.

4.     The knee should be kept straight and the bent elbows are made to rest on the ground.

5.     In the final position, the body is entirely doubled through the hip joints.

6.     After few minutes slowly return to your normal stage and breath normally

7.     Repeat this position 3-4 times as possible as you can

NOTE:- If you are unable to reach your toes, try to catch your ankles.

BENEFITS OF PASCHIMOTTASANA (SEATED FORWARD BEND POSE):-

·        It reduces fat from the abdomen.

·        It helps to decrease anxiety, anger and irritability.

·        It calms the mind.

·        It stretches the spine and brings flexibility in body

·        It is useful for increasing height

·        This asan is recommended especially for women after delivery.

PRECAUTION :-Preganant women, ulcer patient or person suffering from slip disc should not practice this asan

DHANURASANA OR THE BOW POSE

STEP of doing DHANURASANA :-

1.     Starting from the prone lying position, resting the chin on the ground .

2.     Now  bend your legs and catch your ankles.

3.     Now breathing in and lift your chest off the ground and pull your legs in upward direction.

4.     Look straight  and try to stretch your legs and hands as much you can. Pay attention to your breathing. Try to make a arch with your body.

5.     Keep breathing(long and deep) and after 15-20 secands as you exhale bring your body to the ground and relax. 

BENEFITS OF DHANURASANA(BOW POSE):-

·        It helps to open up the chest, neck, legs and shoulders.

·        It is a good stress buster

·        It helps to add great flexibility to back

·        It helps people with kidney disorder

·        It stimulates the reproductive organs

NOTE:-Do not Practice Dhanurasana if you have neck injury, pain in lower back, migraine, recent abdominal surgery or during the pregnancy.