Vrksasana(Tree Pose) This is the tree pose. You must stand straight and erect.  Your hands must be locked straight by your sides, your heels and big toes of your feet touching each other.  Now bend the right knee and bring the right foot and place it in the left inner thigh.  Now, make sure your right knee is pointing outwards with your foot pointing downwards. You are bearing your weight evenly on the left foot. Make sure your hips are pointing forwards and raise your hands over your head, keeping your elbows locked straight on either side of your ears. Stay like this for thirty seconds breathing easily. Then relax and return to Tadasana. Precaution: High blood pressure. Students with this condition should refrain from lifting the arms overhead. Benefits: Builds concentration, focus, and postural balance. Reduces stress, it is nearly impossible to worry and remain balanced at the same time. Develops strength and stability in the feet and ankles. Stabilizes and strengthens both superficial and deep hip muscles. Removes fatigue of legs.

This is the upright pose. You must stand straight and erect. Your hands must be locked straight by your sides, your heels and big toes of your feet touching each other. Your weight is equally distributed across your feet and your knee caps are pulled up as your knees are tightened and your hips contracted. Your spine is straight and your neck is straight. Stay here breathing easily. Precaution: No precaution. Benefits: Builds symmetry and balance in body alignment and overall posture. Tones the lower extremities. Strengthens the arches. Improves strength in the spinal and abdominal musculature. Improves overall posture. Align whole body evenly both left and right side of body. Remove lower back pain and reduces breathing rate, improves lungs holding capacity. Strengthen ankle, knee, hip, spine and shoulder joints. Concentration and calmness in mind.

This is the eight angle pose. Start by sitting on the mat with your legs stretched out in front of you. Place your hands on the mat beside the hips with your palms facing down on the mat and move your shoulder blades down closer to the chest. Bend the right knee and place it on the upper right arm, using your right hand. Your left leg is stretched out on the floor. Now draw the left heel towards the groin as you lock the left foot with the right. Inhale and press your palms into the floor. As you straighten the arms your body will lift off the floor. While breathing easily straighten the legs with the feet still locked. The legs will be pointing to the right. Your arms are bent like in the staff pose. Breathe easily for about thirty seconds and then slowly move out of the pose. Precaution: Should not be attempted until the arms and shoulders have become very strong. People with heart ailments, high blood pressure, back conditions or problems in the hips. Benefits: Strengthens the wrists and arms and also develops the muscles of the abdomen. It strengthens the wrists, the arm and leg muscles, and the muscles of the abdomen.

This is the lotus peacock pose. Sit in padmasana and then balance on the knees. Place the palms on the floor facing backwards so the fingers point towards the lower body. Bend the elbows and bring them closer together. Then lean forward and push the elbows against the abdomen. Lean forward and balance the whole body on the arms, the chest resting on the upper arms. Now stay here for thirty seconds, breathing easily. Then come out of the pose and relax. Precaution: People suffering from peptic or duodenal ulcers, hyperacidity, hernia or high blood pressure should not practice this asana. Pregnant women are strictly advised not to attempt this asana. Benefits:  Tones the abdominal region of the body, because due to the pressure of the elbows against the abdominal aorta, blood circulates properly in the abdominal organs. This improves digestive power and prevents the accumulation of toxins in the system. It develops and strengthens the elbows, forearms and wrists.

This is the peacock pose. Kneel on the floor with a small space between the knees. Bend forward and place the palms backwards on the floor so the fingers point towards the toes. Bend the elbows and get the forearms close together. Rest the chest on the backs of the upper arms. Now exhale and stretch the legs out and straighten them so the entire weight of the body is balanced on the arms. Breathe easily here for about thirty seconds. Then lower back down and rest. Precaution: People suffering from peptic or duodenal ulcers, hyperacidity, hernia or high blood pressure should not practice this asana. Pregnant women are strictly advised not to attempt this asana. Benefits:  Tones the abdominal region of the body, because due to the pressure of the elbows against the abdominal aorta, blood circulates properly in the abdominal organs. This improves digestive power and prevents the accumulation of toxins in the system. It develops and strengthens the elbows, forearms and wrists.

This the sideways bow pose. First lie on your stomach with your legs and arms outstretched. Then bend the knees so the toes are pointing towards your head and grasp the toes or ankles with your hands. This is the bow pose. Now exhale and roll over onto your right side. Stay here breathing easily for about thirty seconds. Now return to centre and then exhale and flip onto your left side and breathe easily here for thirty seconds. Then return to centre and relax back into a prone position. Precaution: Pregnancy. Acute low-back injury, high blood pressure, or heart concerns. Shoulder concerns weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers Benefits: Brings back elasticity to the spine and tones the abdominal organs. Slipped discs. The liver, abdominal organs and muscles are massaged. The pancreas and adrenal glands are toned, balancing their secretions. The kidneys are  massaged and excess weight is reduced around  the abdominal area. This leads to improved functioning of the digestive, excretory and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver. The spinal column is realigned and the ligaments, muscles and nerves are activated, removing stiffness. It helps to correct hunching of the upper back.

This is the embryo pose. Start in sarvangasana which is the shoulder stand. Then fold your legs into urdhva padmasana, which is the upside down padmasana, with your knees folded in the lotus pose with the knees still raised to the sky and the shoulders resting on the floor. From here move the legs over the head and your hands move from supporting the back to clasping the legs. Stay here for thirty seconds breathing easily and relax back down. Benefits: Relieves constipation.

This is the upward facing lotus pose in a shoulder stand. From the sarvangasana. Precaution: Benefits:

 This is the one legged or asymmetrical bow pose. Start in the bridge pose here with your back flat on the floor, your knees bent, your palms by your ear. Then raise your arms, chest and buttocks off the ground so that your body looks like an inverted bow. Here, raise the right leg and point it straight towards the ceiling. Stay here breathing easily for thirty seconds. Then lower the leg, lower the body back to the floor, rest and repeat the pose with the other leg. Precaution: Benefits:

This is the two legged inverted staff pose. Start by lying flat on the floor. Stretch the arms over the head, bend the elbows and place your palms on the floor facing the shoulders. Keep them shoulder width apart. Breathe easily. Now exhale and press your knees as you lift your hips, shoulders and head. Straighten the arms and lift the shoulders. Now place the crown of your head on the floor between your hands and feet. On an exhale interlock your hands behind your head and bring your weight onto your forearms. Now on an exhale lift your chest off the ground so your head is also raised and resting fully on the crown. Your feet are resting flat on the floor. If your knees are bent here, you can straighten out in front of you so they are straight, with the feet still flat on the ground. Breathe easily here for thirty seconds then relax back down on the floor. Precaution: Benefits: keeps the spine sound and healthy while the chest expands fully. good for relieving pain in the coccyx region of the spine.

This is the ear to pressure pose. First start in halasana or the plough pose. From here bring the right knee by the right ear and the left knee by the left ear so both knees are resting on the ground near the respective ears. Stretch the toes and make sure the heels and toes are joined. Rest the hands on the back of the ribs or you can link them and stretch them arms out away from the body. Stay here breathing easily for about thirty seconds. Then slowly relax out of the pose. Precaution: Asthma and high blood pressure Pregnancy, Back pain. Benefits: This asana rests the trunk, heart and legs. The spine is stretched more while bending the knees, and this helps the circulation of blood round the waistline.

This is the plough pose. Come into a salambha sarvangasana while keeping your chin locked in place and the arms outstretched on the floor over the head. Then relax the chin and bring the legs down until they rest on the floor over your head. The knees are straightened and the hands are outstretched, straight and away from the rest of the body with the fingers interlocked. Stay here breathing easily for thirty seconds. Then slowly relax out of the pose. Precaution:  Asthma and high blood pressure Pregnancy, Back pain. Benefits: Stretches the neck, back, and shoulders. Can relieve indigestion. Stimulates the thyroid gland, abdominal organs, and digestion.

This is a reclining pose where you hold onto the big toe. Lie flat on the ground with your legs stretched out, the knees straightened. Inhale and stretch the left leg so the it is perpendicular while the right leg is straight on the floor and the right hand is on the right thigh. With the left arm raised catch the left big toe between the left thumb and two left forefingers. Then raise the head on an exhale and pull the leg toward the head and trunk. Try and touch the chin to the left knee. Stay here for about thirty seconds breathing easily. Now, take your left hand and left leg and stretch them to the left side until both rest on the floor with the left leg at a right angle to the right leg. Now inhale and come out of the pose. Rest and repeat this on the other side. Precaution: Benefits: The legs will develop properly by the practice of this asana. Persons suffering from sciatica and paralysis of the legs will derive great benefit from it. The blood is made to circulate in the legs and hips where the nerves are rejuvenated. The pose removes stiffness in the hip joints and prevents hernia.

This is an unsupported sarvangasana. Lie on your back on the floor with your legs stretched out and your palms facing down on the ground by the sides of the legs. Breathe easily and then on an exhale bend the knees and take the legs to the stomach until the thighs are pressing into the stomach. Breathe and raise the hips off the floor on an exhale. Support the hips by bending your elbows so they are flat on the ground with your hands on the back of your hips. Raise the trunk off the ground until it is perpendicular to the ground. Your chest should be pressing into your chin. Exhale and stretch the legs straight up so they are pointing to the ceiling. Keep stretching the body upwards until only your head, shoulders and backs of the upper arms and elbows are resting on the ground and supporting your weight.  Then release the arms and stretch them out on the ground so they extend over the head while still resting on the floor. Then finally stretch them towards the legs as if you are reaching for your toes, keeping them tightly by the side of the body. Stay here breathing easily for thirty seconds. Then slowly come out of the pose. Precaution:  People with high blood pressure, heart conditions, inflammation of the ear, weak eye capillaries, severe near-sightedness, problems in the pituitary or thyroid glands, arteriosclerosis, cerebral or other thrombosis, severe asthma, tuberculosis, cold or sinusitis, excessively impure blood, slipped disc, weak spine or vertigo should not practice this asana. Benefits: Entire body is toned by an increase in the flow of blood. Speedier recovery from general weakness. Mother of asanas Low blood pressure. Strengthens the neck muscles and brings a rich supply of blood to the brain  thyroid and parathyroid glands. urinary disorders and uterine displacement, menstrual trouble, piles and hernia. It also helps to relieve epilepsy, low vitality and anemia. Activates the abdominal organs and relieves people suffering from stomach and intestinal ulcers, severe pains in the abdomen and colitis.

This pose is named after Lord Vishnu resting on the couch. Start by lying flat on the mat and then turn onto your left side. Raise the head and rest it on the left hand, the left elbow on the ground. Then raise the right knee, bend it and catch the right big toe between the right thumb and index and middle fingers of the right hand. Straighten the right leg and right arm while exhaling and hold the pose for about thirty seconds while breathing easily. Then slowly come out of the pose and relax. Precaution: Benefits: Strengthening Pelvic region. Hamstring and quadriceps muscles are toned. Good for backaches and prevents the development of hernia.

This is the reclining angle pose. Sit on the floor with your legs stretched out in front of you. Roll back on the floor until you are fully reclined. Now raise the legs up and take the feet over your head until they touch the ground. Reach out with your hands and hold onto the big toes of the corresponding feet. Part the legs as far apart as you can while the arms are resting on the floor. Stay here for about thirty seconds breathing easily. Then come out of the pose and relax. Precaution: People with high blood pressure, heart conditions. Benefits: Tones the legs and helps to contract the abdominal organs.

This is the bridge pose. You must start by lying on the ground. Bend the knees and place them with the feet on the floor and the knees pointing to the ceiling. Raise the back off the floor with the shoulders and head still on the ground. Support your back by placing your palms on it. Try and straighten your legs so they are stretched out with your legs together. Stay here breathing easily for thirty seconds and then lower back down. Precaution: Neck and Pregnancy. Benefits: Opens and expands the Strengthens the mid and upper Stretches the entire Increases circulation to the thyroid Energizes the Relieves low-back tightness.

This is the cockerel pose. Sit in padmasana. Put your hands through the space between the thighs and calves. Push the hands down until the elbows and then press through the hands so that your whole body lifts off the ground and you exhale. Stay here breathing easily for as long as you can. Then lower down slowly and come out of the pose. Precaution: Heart conditions, high blood pressure, prolapse, hernia or back pain. Benefits: strengthens the wrists and abdominal walls, arm and shoulder muscles, and opens the chest. Improves a sense of balance and stability.

This pose is named after the Hindu monkey God. Start in a kneeling position and place the palms on the floor on either side of the body. Lift the knees and bring the right knee forward and the left knee back. Stretch both the legs. Then try to press the hips and legs into the ground. Try and do a full split with the back thigh of the front leg and the front thigh of the back leg touching the ground. Bring your hands into Anjali mudra and try and stay here breathing easily for thirty seconds. Then slowly come out of the pose. Precaution:  Knee pain, Hamstring or groin injury Benefits: Stretches the hamstrings and hip flexors. Stabilizes and balances the deep hip muscles. Helps relieve sciatica pain. Strengthens the spinal and abdominal muscles.

This is the cowherd pose. Come into a padmasana pose and then stretch your arms out so they’re on the floor. Balancing on your hands, raise your hips off the floor. Rise up from the trunk so it is straight and vertical and try balancing on the knees. Try and take your hands off the ground and bring them into Anjali mudra. Try and hold this position as long as you can while breathing easily. Slowly relax and come out of the pose. Precaution: Skip Who Having Knee Problem. Benefits:  Improve sense of balance. The tail bone gets elasticity.

This is the spinal column pose. Sit on the floor with your legs stretched out in front of you. Bend both knees so the feet are flat on the ground. Then separate them so you can hold on to the respective big toes using the thumb and first two fingers of your hands. Slowly lean back as you balance on the buttocks. Straighten the legs and arms and raise the legs upwards. Now, keep the spine straight and separate the legs as far from each other as possible. Stay here while gazing at a fixed point and breathing easily. Hold this pose for about thirty seconds and then come out of the pose. Precaution: Should not be practiced by people with high blood pressure, heart ailments, slipped disc, sacral infections or sciatica. Benefits: Tones the abdominal organs, especially the liver, and strengthens the abdominal muscles. Stimulate intestinal peristalsis, alleviating constipation. Strengthens the muscles of the back and helps to realign the spine. Remove tiredness from the legs, giving a feeling of lightness and balance.

This is the full boat pose. Sit on the floor with your legs stretched out in front of you. Your hands should be resting on the floor, palms face down, next to the hips. Then balancing on the buttocks, raise the hands until they are parallel to the ground. Raise the legs straight off the ground so they are about 45 degrees off the floor. Make sure the knees are straight. Now stay here breathing easily for about thirty seconds and then return to the seated pose with your legs and hands resting on the floor. Precaution: Who having Pregnancy or any injury should skip this practice. Benefits:  Strengthens the thighs, hips, abdominal muscles, and back; targets the core musculature. Stimulates digestion. Builds balance and concentration. Effective on the intestines.

This is a seated twist names after mythological character Drona’s father. Sit on the ground with your legs stretched out in front of you. Bend both legs and move them back towards the right side of the body. They will be facing away from the body and resting near the right hip. Your buttocks will be on the floor. Now turn forty-five degrees to the left from the trunk. Take your right hand and place it on the outer side of the left thigh, near the left knee and then you can wedge the right hand under the left knee with the palm to the floor. Exhale and take the left hand behind the back, trying to clasp the right upper arm with the left hand. Turn your neck to look over the right shoulder. Stay here breathing easily for thirty seconds. Then come out of the pose and relax. Then you can repeat it on the next side. Precaution: Acute knee concerns and Acute spinal concerns, should avoid this practice. Benefits: Stretches and strengthens the low spine. Stretches the neck, shoulders, hips, knees, and ankles. Massages the internal organs. Improves digestion. The knees and shoulders become flexible

This is the half bounded lotus west intense stretch. It is a forward bend. Sit on the ground with your legs stretched out in front of you. Bend the left knee and bring it into half lotus pose so the left foot is close to the navel, resting on top of the right thigh.  The left knee rests on the floor. Now reach your right hand upwards and your left hand behind the waist. Then bend the trunk forward from the hips. Try and place the forehead, then mouth then chin on the right knee. Simultaneously, reach for the right foot with your right hand. Stay here breathing easily and after about thirty seconds slowly come out of the pose. Precaution: Acute knee or back pain. Benefits: Knees become flexible. Blood is made to flow round the navel and the genital organs. Recommended for persons with rounded and drooping shoulders.

This is the seated mountain pose. Sit comfortably in padmasana. Make sure your back is erect and relaxed and your neck is long and not stiff. Raise your hands above your head and interlock your fingers and turn your palms towards the sky. Press upwards through your hands so that you are stretching through your upper body, shoulder blades and floating ribs. Breathe evenly here as you hold the pose for about thirty seconds. Then slowly come out of the pose by unlinking your hands and bringing them back down. Precaution:  Who having knee pain should not practice this pose. Benefits: remove stiffness in the shoulders.  Helps movement and to develop the chest.  Abdominal organs are drawn in and the chest opens fully.

This is the lion gesture. Sit on the ground with your legs stretched out in front of you. Rise up and place the bent right knee under your body with the right foot under the left sitting bone. Then place the bent left knee under the right sitting bone. The left ankle is under the right. You will be seated on your heels. Your toes will be pointing backwards. Keep the back erect and place the right and left palms on the respective knees. Open your mouth and stick out your tongue so that it touches the chin, or stick it out as far as you can. The gaze should be at eyebrow centre and you can stay here for thirty seconds breathing through the mouth.  Precaution: Should not practice who having cardiac problem. Benefits: Remove foul breath and cleans the tongue. Good for stammerers. Helps to master the three Bandhas.