Paschimottansana(Seated Forward Bend Pose)
Sit on the floor and stretch your legs out in front of you and keep the palms on the floor, near the hips. Breathe easily then on an exhale stretch out the hands and extend until you are grasping the toes. The right big toe is in between the right thumb and first two fingers and the same with the opposite hand. Extend the spine and bend down from the pelvic region, extending the arms from the shoulders. Pull the trunk forward and try and touch the forehead to the knees. Stay here for thirty seconds, trying to bring your elbows to rest on the floor. Breathe easily and make you’re your knees are not rising up off the floor. You should eventually be able to rest the chin on the shins beyond the knees. Inhale and rise back up. PRECAUTION: Back injury, slipped disc, sciatica or hernia should not practice. BENEFITS: • Can relieve some symptoms of menstrual discomfort and menopause. • May alleviate headache, anxiety, and fatigue. • Can help relieve high blood pressure, infertility, insomnia, and sinusitis. Tones and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, uro-genital system, kidneys and adrenal glands.
Parivrtta Janu Sirsasana(Revolved Head to Knee Pose)
This is the revolved head to knee pose. Sit on the floor and stretch your legs out in front of you. Bend the left leg and place the left heel as close to the right inner thigh as possible. Try and keep the right knee firmly touching the ground, it should not rise off. Now twist your trunk to the left and stretch the right arm to the stretched out right leg and grasp the right foot. Then with the left hand stretched over the head, try and grasp the outer side of the right foot. Try and bend the right arm and rest the elbow on the floor as you try and bring the back of the head (face towards the ceiling) towards the knee. Release the foot and then rise back up. Repeat the pose on the other side.
Janu Sirsasana(Head to Knee Forward Bend Pose)
This is a pose in which you will attempt to touch your head to the knee. Sit on the floor and stretch your legs out in front of you. Bend the left leg and place the left heel as close to the right inner thigh as possible. Try and keep the right knee firmly touching the ground, it should not rise off. Make sure your legs are at an obtuse angle. Extend your arms forwards towards the right foot and hold it with both hands. Then, bending from the lower back, try and rest your forehead, then the nose and then the lips above the right knee. Stay here for about thirty seconds, breathing easily. Then come out of this pose and repeat it on the other side. precaution: Acute knee or back pain or Intestinal discomfort. benefits: • Stretches and strengthens the spine. • Stretches the hamstrings and groin. • Relieves symptoms of high blood pressure, insomnia, and sinusitis. This asana tones the liver and the spleen and thereby aids digestion. It also tones and activates the kidneys. Persons suffering from enlargement of the prostate gland will benefit by staying longer in this pose.
Padmasana(Lotus Pose)
This is the lotus pose. Sit on the floor with your legs stretched out straight in front of you. Bend the right leg and take the right foot, placing it at the root of the left thigh. The right heel should be close to the navel. Place the left leg over the right so that again, the left heel is near the navel. Make sure the soles of your feet are facing the sky. Keep the spine and neck erect and firm. You can place the hands on the respective knees or stretch them in gyana or chin mudra. precaution: Acute knee injury. benefits: • Relieves stiffness in the hips, knees, and ankles. The breath becomes slow, muscular tension is decreased and blood pressure is reduced. The normally large blood flow to the legs is redirected to the abdominal region.
Siddhasana(Accomplished or Perfect Pose)
This is the adept’s pose and is also known as the psychic pose. Sit on the floor with your legs stretched out in front of you. Bend the right leg and bring the sole of the foot so that it is resting against the inner left thigh with the heel pressed to the groin. Bend the left leg and fit the toes in between the right calf and thigh. Now pull the toes of the right foot so that the they fit between the left calf and thigh. The left heel may be against the pubis here. Rest your knees on the floor and make yourself as comfortable as possible. Keep your spine and head straight and breath easily. Benefits: Makes reproductive organs stronger, awaken, and makes to move energy upward instead of going downward vainly. It is one of the best among all. This posture is recommended for Meditation and breathing practices.
Swastikasana(Auspicious Pose)
This is the auspicious pose. Sit on the floor with the legs stretched straight out in front of the body. Bend the left knee and place the sole of the left foot against the inner right thigh. The heel should not touch the perineum. Bend the right knee and place the right foot in the space between the left thigh and calf. The heel should not touch the pubic area. Grasp the left foot and pull them up into the space between the right thigh and calf. Make yourself as comfortable as possible with your knees firmly on the floor. Straighten the spine and keep your palms on your knees or in gyana or chin mudra.
Dandasana(Staff Pose)
This is the seated staff pose. You can sit on the floor with your legs stretched straight out in front of you and make sure not to bend the knees. Place your palms near the hips on the floor. Your fingers should be pointing to the feet. Make the arms straight and keep your back straight and erect. Sit like this as you breathe comfortably and easily.
Sukhasana(Easy Pose)
This is the easy pose. Sit with the legs stretched out in front of you. Then bend one leg and place the foot under the opposite thigh and do the same with the other leg. Place your hands on your kneed or you can press the fingers into chin or gyana mudra. Keep your head and neck straight and relaxed and your spine should be erect but not stiff. Relax your whole body and breathe easily. precaution: no precaution. benefits: It can be utilized without ill effect by persons who are unable to sit in the more difficult meditation postures. It facilitates mental and physical balance without causing strain or pain.
Supta Virasana(Reclining Hero Pose)
This is a reclined hero pose. You start in the hero pose or virasana with your knees together and your feet apart. Rest your buttocks on the floor and then recline the trunk backwards until your elbows are on the floor. Rest the crown of your head on the floor and then slowly lower the back of the head down and then finally rest your back on the floor. You can stretch your arms out over your head on the floor and breathe comfortably, staying here as long as you can. Rise up again by placing your elbows by your trunk and coming up again as you exhale. PRECAUTION: Neck problems, sciatica, slipped disc, sacral ailments or knee complaints. BENEFITS: This asana stretches the abdominal organs and the pelvic region. People whose legs ache will get relief from holding this pose for 10 to 15 minutes and it is recommended to athletes and all who have to walk or stand about for long hours.
Ustrasana(Camel Pose)
This is the camel pose. For this come into a kneeling position on your mat. Then rise up so that your thighs, torso and head are in a straight line. Stretch your arms out straight in front of you, then slowly move your right hand behind your back as you bend your spine backwards as you reach your right hand for your right ankle. Then reach your left hand down and grasp your left ankle. Throw your head back if possible, contract the buttocks and stretch the dorsal and coccyx regions. Remain here with steady and comfortable breathing for about thirty seconds. Then release your hands and bring them to rest on your hips. Then sit in a relaxed position on the floor. PRECAUTION:Severe Back or neck concerns. High blood pressure. BENEFITS: Spine is stretched back and is toned. This pose can be tried conveniently by the elderly and even by persons with spinal Injury. This asana is beneficial for the digestive and reproductive systems. It stretches the stomach and intestines, alleviating constipation. The backward bend loosens up the vertebrae and stimulates the spinal nerves, relieving backache, rounded back and drooping shoulders.