USHTRASANA OR CAMEL POSE :-

The name “Ushtrasana” came from Sanskrit words “Ushtra(ustra)” means  Camel and “asana” means seat. That is why this asana is also known as Camel Pose.

STEP OF DOING USHTRASANA OR CAMEL POSE :-

1.     First of all fold the legs at the knee and keep them apart from one another at about 6 inches.

2.     Now stand on the knees and let the ankle and toes of both legs fall flat on the floor. Keep the heels about 6 inches apart.

3.     Bend backward by pushing your abdomen forward and catch hold of ankle one by one by the hands.

4.     Now bend your head backward and breath normally.

5.     Maintain this position for 40-50 seconds and slowly come back to  your normal position. Practice this asana atleast 3 times.

BENEFITS OF USHTRASANA :-

·        Improves core strength of spine, hip and shoulder

·        Increase stamina

·        Help to remove extra fat from back and waist

·        Good for heart

Precautions:-  Person who is suffering from heart diseases,neck related problems high BP, slipped disc, sciatica, sacral infection avoid this exercise. This should be performed under guidance of a yoga expert

BADHHAKONASANA OR BOUND ANGLE:-

  The name “Badhhakonasana” came from Sanskrit words “Baddh” means Bound and “Kona” means angle. This is why this asan is also known as Bound Angle

STEP OF DOING BADHHAKONASANA OR BOUND ANGLE:-

1.     Sit on the ground and join your both feet together by bending both knees and Keep your back straight.

2.     Now hold your both feet by interlocking the palm fingers.

3.     Now inhale and try to touch both knees to the floor and keep your both elbows outside.

4.      Slowly exhale and bend forward, try to touch your head to the feet. Maintain this position for few seconds and repeat this for atleast 4-5 times.

BENEFITS OF BADHHAKONASANA:-

·        This asan is very beneficial for those who are facing urinary infection

·        Strengthening the muscles of the chest and back

·        Helpful in asthma also

·        Remove excess weight around the waist

·        Helps to improve digestive system

·        Helps in irregular menses and helps ovaries to function properly

Precautions:-  Person who is suffering from heart diseases, high BP, slipped disc, sciatica, sacral infection avoid this exercise. This should be performed under guidance of a yoga expert. 

BHUNAMANASANA OR EARTH WORSHIP POSE

STEP OF DOING BHUNAMANASANA (EARTH WORSHIP POSE)

1.     Sit  with the straights legs with hands on your thighs in relaxed position, Back will be straight.

2.     Now stretch and spread out  both the legs outside as much as possible.

3.     Hold the toes of both of the legs with respective forefingers and thumb and keep bending  forward from low back by exhaling till your forehead touches the ground.

4.     maintain this position for 30-40 seconds and keep your knee joints straight.

5.     Practice this exercise atleast 3 times.

BENEFITS OF BHUNAMANASANA

·        Strengthening the muscles of the chest and back

·        It helps to maintain flexibility of spine

·        Nervous system is stimulated

·        Remove excess weight around the waist

·        Helps to improve digestive system

Precautions:-  Person who is suffering from heart diseases, high BP, slipped disc, sciatica, sacral infection avoid this exercise. 

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.

BHUJANGASANA OR COBRA POSE OR SNAKE POSE

STEP of doing BHUJANGASANA :-

1.     Start from a relaxed prone position by lying flat on your stomach,level surface. Make sure your feet are together with touching your toes on the ground.

2.     Now place your forehead on the ground and the hands are bent in the elbow and placed on either side of the chest.

3.     Now close your eyes and inhale slowly and deeply. Feel the stability in your thighs,stomach and your feet.

4.     Now raise your neck and head upwards, when these are fully swung backward, the chest and trunk are slowly raised upto the naval region by contracting the lower back muscles.

5.     Very little burden should felt on the hands.

6.     Now exhale before opening your eyes and keep breathing deep and slow.

7.     Keep your shoulders broad but relaxed.

8.     Further both the palms support can be removed in advanced practice.

BENEFITS OF BHUJANGASANA:-

·        It helps stretching the muscles in the shoulder, chest and abdominal area.

·        It will help to increase the flexibility in the body

·        It helps in relieving stress and fatigue

·        It  will help to improve menstrual irregularities in females.

·        It stimulates organ in the abdomen, like kidney.

·        It strengthens the spine.

·        It helps to clear the passages of the heart and lungs.

·        It is useful for the people who are suffering from asthma.

VAJRASANA OR DIAMOND POSE :-

Vajrasana or "Diamond pose" is the best exercise for breathing and meditation. You can practice it after lunch or dinner.

STEP of doing VAJARASANA:-

1.     Starting from the long sitting position,the left leg is bent in the knee.

2.     now catch your left foot with the help of your left hand and place it, sole upward, against the left buttock.

3.     The heel is kept by the side of corresponding hip joint. Same procedure is adopted with the right foot.

4.     Keep your both hands on your thighs.

5.     Keep your eyes closed and your spine should be straight.

6.     Now start inhale slowly then exhale slowly. Repeat these steps for 5 minutes and take rest.

BENEFITS OF VAJARASANA:-

·        It helps to get rid of back pain

·        It helps to calm the mind and bring stability in mind.

·        It helps to cure the constipation, acidity, increases digestion process.

·        It cures urinary problems and stomach disorder.

·        Increase blood circulation.

·        It helps to reduce obesity.

·        It strengthens the thigh muscles.

PRECAUTION:- Do not practice if you are suffering from joint pain

SHALABHASANA (THE LOCUST POSE)

 STEP of doing SHALABHASAN(The LOCUST POSE):-

1.     Take prone like position like Ardh-shalabhasana.

2.     Bring your legs together and keep your chin and rest of the body touching to the ground.

3.     Take a deep breath and lift your both legs as high as you can placing the whole weight of your body on the chest and the hands.

4.     Do not bend your legs and the knees. Keep the hips parallel to the ground and your hands underneath the body.

5.     Hold the posture for 30 seconds at first, later you can increase the time according to you. Do not hold your breath in this posture.

6.     after doing the asana, you can rest by putting the arms below the head like a pillow . Breath normally in the resting position.

Benefits:-

·        It build strength in the muscles of the lower back and increase flexibility in the back.

·        It strengthen the arms and the shoulders.

·        It increase the digestive fire.

·        It improve concentration.

NOTE:- Do not practice if you are pregnant

ARDH-SHALABHASANA (HALF LOCUST POSE)

 STEP of doing ARDH-SHALABHASAN:-

1.     Start from a prone lying position, with the chin on the ground and fists clenched on the side of the body.

2.     With inhalation slowly raise one of legs, keeping the other leg and rest of the body firmly on the ground.

3.     The leg should be lifted as high as possible without lifting the pelvis off the ground so that the body does not tilt.

4.     Do not twist or rotate your hip just lift the leg and Stretch yourself from tip to your finger to tip of your toe.

5.     After keeping this position slowly down your leg. Now repeat it with another leg.

 Benefits:-

·        It prevents different kind of pain like- back pain, lower and middle back pain.

·        It helps in strengthening the front and back of your thighs and your calves as well as your pelvic muscles.

·        It reduce extra fat from thighs and hips.

·        It helps your digestive system to work properly

·        It is good for women’s ovaries and men’s prostate glands.

Note:- you should not practice Ardha-Shalbhasana, if you have stomach ulcer,coilits, hernia and headaches or cramps in legs.

ARDHA-HALASAN

STEP of doing ARDH-HALASAN:-

1.     First of all lie down on the floor and keep your feet together with the hands on side.

2.     Now raise your right leg as much as you can and do not bent your knee. Keep your hands by the side of the body.

3.     After this touch your leg to the floor and now raise your left leg as much as you can.

4.     Now Raise your both legs, without bending the knee till they make an 30 degree angle to the floor.

5.     Pause a few seconds and continue to raise the legs till they are perpendicular to the ground, pausing briefly after every 30 degree.

Benefits :-

·        It makes the muscles in the abdominal area more flexible.

·        It is very helpful for patients of varicose veins as it gives instant relief.

·        It prevents hernia.

·         It is good to do this asan in the morning before getting out of bed if you are a victim of constipation