Bhujangasana- The Cobra Pose

"Bhujanga" means "cobra" in Sanskrit. This asana is called 'Bhujangasana' as the raised trunk, neck and head while practicing it resemble a cobra rearing its hood and about to strike, while the joined and stretched legs resemble its tail.
Sequence:
1. Lie flat on your abdomen at full length.
2. Stretch your arms on the sides with the palms turned upwards.
3. Rest the forehead and nose on the ground.
4. Keep your legs and feet together and the whole body straight. Soles must be turned upwards.
5. Relax the whole body.
6. Place the palms flat on the floor exactly beneath the corresponding shoulders with fingers close together.
7. Keep the elbows close to the sides.
8. Place the chin on the ground.
9. Slowly bend the neck and head backward as far as possible, keeping the chest close to the ground.
10. Supporting yourself lightly on the hands and forearms and inhaling, raise slowly your head, shoulders, chest and the upper abdomen (up to the navel) above the ground in a smooth backward movement, tensing the muscles of the back and the nape of the neck.
11. Bend the head and neck as far back as possible.
12. Arch the back and bend the whole spine further back as far as you can, putting very little pressure on the hands.
13. Gaze upwards.
14. Maintain this position comfortably, holding your breath.
15. Exhaling, return slowly to the starting position in the reverse order.
Caution:
• Do this asana on an empty stomach.
• Persons with peptic ulcer, hernia or high blood pressure must not practice it.
• Women must avoid it during pregnancy because of the pressure on the abdomen.


Benefits:
• It is very useful for removing excess fat in the abdomen and waist and reducing the hips.
• The practice of this asana after office work will dispel fatigue.
• The regular practice of Bhujangasana will help postpone old age and bring youthfulness by improving the elasticity of the spine.
• It relieves tension and stiffness in the neck and back.
• The alternate compression and stretching of the abdomen improves the digestive system and stimulates the appetite.
• Bhujangasana alleviates the pain in the back and neck.
• This asana is especially beneficial to persons with a slight hump as the head, neck and back are bent in the reverse direction.
• It helps to cure low blood pressure.
• It strengthens the arms, wrists, shoulders and the posterior.

Bhadrasana - The Beneficial Pose

'Bhadra' means 'beneficial' in Sanskrit.
Sequence:
1. Sit erect in Sukhasana.
2. Stretch the legs forward and keep them together.
3. Pull the legs inward and bring the feet towards the body, bending the knees outward.
4. Join the soles and keep the heels and toes together.
5. Form a fingerlock and clasp your fingers around the toes and the forepart of the feet.
6. Keep the trunk and head erect.
7. Bending your elbows outward, draw in the feet little by little until the heels are in front of the genitals. While doing this, widen the thighs and allow the knees to bend gently downward.
8. Lower the knees gently until they touch the floor.
9. Draw in the heels further and fix them on either side of the perineum.
10. Sit erect.
11. Release the fingerlock, stretch forward the legs and resume the starting position.
Benefits:
• Bhadrasana strengthens the muscles of the groin and the pelvis.
• The weight of the flexed knees stretches and tones up the adductor muscles running along the inner thighs.
• It has a beneficial effect on the muscles and ligaments of the uro-genital region, promoting in it a supply of fresh blood.
• It restores elasticity to stiff knees, hips and ankle-joints.
• It relieves tension in the sacral and coccygeal regions of the spine.
• It keeps the kidneys, the prostrate, and the urinary bladder healthy.

Baddha Padmasana - The Locked Lotus Pose

"Baddha" means "bound' or "locked-up" in Sanskrit. The limbs of the body (both arms and legs) are firmly 'locked-up' and immobilized in this posture so as to give it steadiness. In this posture, the big toes are grasped by the fingers with arms crossed from behind.

Sequence:
1. Assume the Padmasana posture, placing the feet high on the thighs, close towards the groin.
2. Extend your right arm behind your back and reach round until your right band is near the left hip.
3. Lean forward a little.
4. Twisting the trunk to the right, catch hold of the right big toe, resting on the left thigh firmly with the forefinger and the middle finger.
5. Sit erect and hold the position for a few seconds.
6. Similarly, extend your left arm behind your back and crossing the right forearm, reach round until your left hand is near the right hip.
7. Lean forward a little.
8. Twisting the trunk to the left and bringing the shoulder blades together, catch hold of the left big toe resting on the right thigh firmly with the forefinger and the middle finger.
9. Sit erect and hold the position for a few seconds.
10. The arms and legs are now firmly locked-up.
11. Keep the spine, neck and head erect.
12. Draw in the abdomen.
13. Both knees must press the ground.
14. Look straight ahead.
15. Breathe normally.
16. This is the final position.
17. Maintain this posture motionless for about ten seconds or as long as you are comfortable.
18. Release the hands and unlock the foot lock.
19. Stretch out the legs again and assume the normal sitting position.
20. Practice the same, alternating the legs.

Caution:
• Practice this asana only after mastering Padmasana as it demands a high degree of skill.
• Grasp the right big toe with the fingers of the right hand and the left with the fingers of the left hand.
• Pregnant women must not practise this asana.


Benefits:
• The benefits of Padmasana also accrue from Baddha Padmasana and bring greater flexibility to the legs.
• The stubborn joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes arc well stretched and become more supple.
• Pain in the shoulders and back is alleviated.
• It improves the posture by rectifying any unnatural curvature of the spine.
• The asana increases the range of the shoulder movements.

Baddha Konasana

"Baddha" means "locked-up" and "kona" means "angle" in Sanskrit.


Sequence:
1. Assume the Bhadrasana posture, holding with your clasped hands the forepart of your feet which are placed firmly on the floor on their outer edges.
2. Keep the back straight and look straight ahead.
3. Bend forward and place the elbows on the thighs and press them down gently.
4. Inhale deeply and exhale slowly. While exhaling, draw in your abdomen and bend your pelvis and trunk forward from your posterior bones slowly without jerks, at the same time lowering your elbows outside the shin.
5. When you have bent forward as much as you can, place your forehead gently on the floor in front of your feet without raising your seat and rest your forearms and elbows on the floor.
6. Keep the elbows in a line. This is the final position.
7. Maintain this position motionlessly for about five seconds or as long as you can comfortably hold out your breath.
8. Breathe normally if you can increase the duration of the posture.
9. Inhale slowly and while inhaling, release the feet, straighten the arms, stretch out the legs.
10. Raise the trunk and head together and resume the erect sitting position slowly.
11. Take only two turns as this is a strenuous posture.
12. After completing the practice, relax for a few minutes in Savasana
Benefits:
• Baddha Konasana keeps the spine and the hip-joints supple.
• It removes tension in the back and thighs and relieves pain in the hip-joints.
• It tones up the organs in the abdomen and pelvis.
• It reduces excess fat in the thighs

Ardha Shalabhasana - Half-Locust Pose

"Shalabha" means "locust" in Sanskrit. The final position of this asana resembles a locust when it lowers its head to eat and raises its tail. Hence, the name. 'Ardha' means 'half' in Sanskrit.


Sequence:
1. Lie flat on your abdomen and chest with the face downwards.
2. Keep the hips close to the floor and the legs straight and close to each other.
3. Keep your arms stretched back on the sides.
4. Raise your head a little and place your chin on the floor.
5. Clench your fingers into fists and place them on the floor facing upwards.
6. Inhale and hold your breath.
7. Pressing the fists down, raise backward your left leg as far up as you can, keeping the leg straight and outstretched.
8. Hold the breath and maintain the position for about five seconds.
9. Exhaling slowly, press the fists down and lower the leg without bending the knee.
10. Repeat with the right leg.
Caution:
• Do not clench your fist too tight or too loose.
• Persons with hernia, weak lungs and cardiac complaints should not practice the asana.
• Pregnant women should also not practice this asana.


Benefits:
• It improves blood circulation.
• It dissolves excess fat from the thighs, hips, waist, abdomen and the posterior.
• Diabetic patient may practice this asana to control the disease.
• It relieves constipation and improves digestion.
• This yoga pose benefits women through its effect on the ovaries and uterus, helping to correct disorders of these organs.

Ardha Padmasana - The Half-Lotus Pose

"Ardha" means "half" and "Padma" means "lotus" in Sanskrit. Those who are unable to assume the full Padmasana posture using both legs as described above owing to the stiffness of their legs or bulky thighs may begin practicing with one leg at a time alternately until they are able to develop the full posture. With the practice of this asana daily, they will be able to take that posture for a long time without discomfort and switch on to the full Padmasana posture after sufficient practice.

Sequence:
1. Sit erect on the carpet in Sukhasana
2. Stretch out the legs fully in front of you and keep the heels a little apart.
3. Fold the right leg slightly at the knee-joint. Take hold of the right ankle with the right hand and the right big toe with the left hand. Bending the right knee towards the floor, bring the foot up slowly towards your body and set it firmly at the root of the left thigh with the sole turned upwards and without changing the position of the extended left leg. The heel should lightly press the left side of the lower abdomen and the back portion of the foot should rest on the left thigh.
4. Press down the bent right knee gently with your palm so that it remains touching the ground.
5. Fold the left leg slightly at the knee-joint.
6. Take hold of the left ankle with the left hand and the left big toe with the right hand.
7. Bending the left knee outwards towards the floor, slide the outer edge of the foot along the floor and draw it gently towards the right calf.
8. Slightly raise the right thigh and place the left foot beneath the right thigh in a comfortable position with its sole turned upward.
9. The back portion of the left foot should lie straight along the floor.
10. The left knee should also touch the floor closely.
11. Place the right palm on the right knee and the left palm on the left knee with fingers close together.
12. Remain motionless and relaxed in this position as long as you feel comfortable.
13. Stretch out your legs and return to the starting position of Sukhasana slowly and without any jerks.
14. Stretch out your left leg first and then your right.
15. Repeat changing the position of the legs.
Benefits:
• Performing the Ardha Padmasana makes it easier to do the more difficult Full Padmasana as it makes the hip-joints, knees and ankles more flexible.
• You may sit in this position as long as you wish and even make it a regular sitting posture.
• It is also suitable for meditation

Ardha Matsyendrasana

"Ardha" means "half" in Sanskrit. Since the full posture is difficult to be practiced, the half-posture, which is easier, is followed widely. This posture was first promoted by the great Yogi Matsyendranath, one of the founders of Hatha Yoga, and hence the name.

Sequence:
1. Sit erect.
2. Stretch out your legs.
3. Place the right heel in the perineum. Keep the right thigh straight.
4. Place the left foot flat on the floor, crossing the right knee.
5. The left heel should rest close to the right side of the right knee.
6. Pass the right arm over the left side of the left knee and line it up with the left calf.
7. Grasp the left big toe with the index finger, middle finger and thumb of the right hand.
8. Slide the left hand across the small of the back and grasp the root of the right thigh.
9. Turn round your head, neck, shoulders and the whole trunk to the left and bring the chin in line with the left shoulder.
10. Look as far behind you as you can. Keep the head and spine erect.
11. Maintain this position until strain is felt.
12. Release in the reverse order.
13. Repeat on the other side.
Benefits:
• Ardha Matsyendrasana is considered to be the best of the twisting postures as it rotates the spine around its own axis besides giving two side-twists to the spine throughout its length with the greatest efficacy, using one's own arm and knee as a lever.
• As the spine is twisted spirally, each movable vertebra rotates in its socket, as a result of which the spinal column, particularly the lumbar vertebrae, becomes more flexible.

Ardha Halasana

Ardha" means 'half' and 'Hala' means 'plough' in
Sequence:
1. Lie flat on your back.
2. Stretch your legs at full length.
3. Keep the heels and the big toes together.
4. Stretch your arms on the respective sides with palms turned down.
5. Inhaling, press the palms down and raise first one leg slowly as high as possible without bending the knee, keeping the other leg flat on the floor.
6. Hold the leg straight up until you complete the inhalation.
7. Exhaling, bring the leg down slowly.
8. Repeat the process with the other leg also.
9. Take three turns, alternating the legs.
10. Inhaling, press the palms down and, without bending the knees or raising the hands, raise the legs together slowly till they make an angle of 30 degrees to the ground, then 60 degrees, and, finally, bring them perpendicular at 90 degrees to the ground.
11. Complete the inhalation.
12. Fix your gaze on the big toes.
13. Remain in this position as long as you can hold your breath comfortably.
14. Exhaling, press the palms down again, and without bending the knees, bring down your legs together slowly, pausing for five seconds each as they reach 60 degrees and 30 degrees to the ground.
15. Execute three turns, raising both legs together.
Caution:
• Practice this asana on an empty stomach.
• Keep your back as close to the floor as possible.
• The legs should not shake while performing the asana.
• Women should not practice this asana during menstruation and after the third month of pregnancy.


Benefits:
• Ardha Halasana builds up the elasticity of the muscle in the abdominal area.
• It prevents the prolapse of the abdominal organs, such as the uterus in women and the rectum in men.
• It has a curative effect on menstrual disorders.
• It helps to rid the stomach and intestines of gas and eliminate constipation.
• It prevents hernia.
• Persons who have varicose veins can practice this posture several times a day to get relief.
• You may perform this asana in bed also before rising in the morning if you are plagued by constipation.

Anantasana

Anantasana
This is a pose named after the sleeping position of Lord Vishnu.

Sequence:
1. Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor to acquire the supine pose.
2. Turn on left side, and place the elbow of the left hand on ground with left palm supporting your head as shown in figure.
3. Keep right hand near your chest on ground, continue normal breathing.
4. Bend right leg at the knee and place the toe on left thigh.
5. Keep right knee steady pointing towards roof, hold index finger of the right leg by right hand.
6. Continue normal breathing.
7. Repeat this for right side with left leg on right thigh.
8. While releasing the pose, slowly bring hands to the normal position and take supine position.

Benefits:
• Practicing of the pose improves balancing capabilities.
• It also stretches the hamstrings and calves, improving blood circulation and also cures any muscle pull.