URDWA PARIVRITTA JANU SIRSANA:-

URDWA PARIVRITTA JANU SIRSANA:-

Translation:

In Sanskrit, Urdwa means Upward, Parivrtta means to turn around or revolved. Janu means knee and sirsa means head. Asana means pose in Sanskrit. Thus Parivrtta Janu Sirsasana is the Revolved Head-Knee Pose.This is a seated forward bending posture which is also a twist as the extended torso revolves and descends over an extended leg. In the final pose, the back of the head rests on the leg with the torso facing as far upwards as possible. Eventually, the final pose has the torso so revolved that the navel faces directly upwards. In the pose the hips open and there is an intense stretch in the side body. The heart also opens in this posture and you may notice the flowing of emotion when this posture is practiced.Move slowly and carefully into this posture. It is an extremely powerful and intense stretch for the body. Bring your complete awareness to what you are doing in order to prevent injury. Connect with your breath as you move.

Benefits:

"...this pose stimulates the blood circulation to the spine and relieves backaches. In Janu Sirsasana the abdominal organs are contracted, here they are stretched on both sides. This is a very invigorating pose."The pose opens the hips with elongation of the muscles that cradle the pelvis. Performing the posture also stretches the hamstrings.The spine gets blood flow and the back muscles are stretched, which are therapeutic to the back and help with backache.The abdominal organs are rejuvenated with space created for them by the stretch.Adrenal glands and kidneys are cleansed of toxinsMental and emotional toxins are cleared out. There is opening and surrendering, with a heart opening in the posture. Practitioners may experience vulnerability as emotions are churned up and energy moved in the body mind.

Cautions:

If you have an injury to the knees, hips, arms, or shoulders, don't do the pose without guidance from a teacher.Respectfully listen to your body as you gradually ease into the posture. Allow emotions to flow and remember to breathe which moves and shifts energy in the body.

ARDHA BHEKA DAPOTASANA

Ardha Bheka Kapotasana
Translation:

Half Frog Pigeon This Pigeon Pose has elements of Bhekasana the Frog pose. In one the upper body is sideways and in the other the chest faces forward. Doing this pose will allow you to eventually perform Vamadevasana a very old pose named after a god of destruction.
Bend the back leg and place the hand over the toes or foot to help lever the lower leg down. Push down on the foot to stretch the Quadriceps.
For an easier version of this pose place the arm down on the mat instead of forward or up. Raising an arm up will allow the chest to align forward.
Benefits

This yoga posture stretches the hip, knees and quadriceps.
Risks

The meniscus of the knee is very vulnerable. If the knee and hip are not flexible keep the hand on the mat supporting the knee joint and reducing the pressure. You want to avoid sudden motions when the weight and force fall on the knee because this is a vulnerable time. Haste will get you in trouble. This is quite often done by students. Be aware of the necessity to enter all yoga postures slowly and with grace. Especially one that twists and bends a joint simultaneously.
Knee muscle really prevent the stretch from deepening. These are the popliteus which wraps around the tibia and inserts in the femur at the inner part of the end of the bone. Close the that on the outside of the knee is the arcuate popliteal ligament and the lateral collateral ligament of the knee and the medial collateral ligement. These bind the Fibula and femur together at the outer part of the knee joint. These are also stretched along with the knees internal ligaments.

UPWARD BOW POSE (Urdwa Dhanurasana)

NSTRUCTIONS:-

Steps

1.Lie down with face and the forehead touching the ground, arms extended along side the body and legs straight.

2.Bend your legs at the knees towards the hips, bringing them forward so that they can be held firmly by the hands at the ankles on the respective sides.

3.While inhaling, stretch your legs backwards and raise your thighs, chest and head simultaneously. Hands should be kept straight. The weight of the body should be on the navel. Knees should be kept close, if possible, with eyes looking upwards. This posture should be retained for at least a few seconds, holding the breath.

Benefits & Precautions:

Persons suffering from heart diseases, high blood pressure, hernia, stomach and bowel ulcers and slipped disc should avoid this asana. This asana strengthens the abdomen, especially around the navel, and the chest muscles. It improves the flexibility of the arms, shoulders, thighs, legs, lower back and abdomen. The spine also becomes healthy and strong. It is good for relieving flatulence, constipation and menstrual irregularities. It also prevents sterility.

PARSVA KONASANA

PARSVA KONASANA :-

Parsva means side or flank. Kona is an angle. This is the extended lateral angel pose.
1. Stand in Tadasana.

2. With an exhalation, step or lightly jump your feet 3 to 4 feet apart. Raise your arms parallel to the floor, palms down.

3. While exhaling, turn your torso to the right, and the right hand is taken down to the ground on the out side of the left foot, while the left arm is raise up to the vertical position.

4. Turn the face up to look at the raised hand.

5. Stay in this pose anywhere from 30 seconds to one minute. Exhale, release the twist, and bring your torso back to upright with an inhalation.

6. Repeat for the same to the left side.
7. in variation of this pose gently bring your left hand under your left thigh while exhale bring your right hand backside and catch your left hand. similerly do another sid also.
(Note:People with Cardiac problems should avoid this posture.)
Benefits This asana tones up the ankles, knees and thighs. It corrects defects in the calves and thighs, develops the chest and reduces fat round the waist and hips and relieves sciatic and arthrotic pains. It also increases peristaltic activity and aids elimination.
* Expands the thorax

* Strengthens the thighs and stimulates intestinal peristalsis

* Prevents back pain

PARSVA UTTHITA HASTA PADANGUSHTASAN

PARSVA UTTHITA HASTA PADANGUSHTASANA:-

In this asana, your lower (standing) leg, your pelvis, and your torso should all be in Tadasana (refer to the actions for that pose). Do not let the raising of one leg deter you from establishing Tadasana in the rest of your body, particularly in your pelvis and hips. This advice applies whether you are doing the asana with your upper leg out in front of you or to your side (Parsva Utthita Hasta Padangusthasana).
Spend more time on the foot of your standing leg than anything else at first. Don't let the foot of your standing leg turn out, as is its tendency, keep it directly facing the wall in front of you just as in Tadasana. Rotate your upper inner thigh of your standing leg back strongly. The primary actions, such as pressing through the foot of your standing leg and taking the inner thigh of your standing leg back, need to be ingrained again and again.
Balancing in the center of the room is the last stage of learning this asana, not the first thing to obsess over. Learn from a wall first, placing your upper foot on a window sill or beam, and then move to the center of the room to add the balancing aspect later when you have learned the proper alignments at the wall.
Don't bend forward toward your upper leg on the window sill if you are practicing the classical pose. Just do Tadasana with one leg up and raise your arms overhead into Urdhva Hastasana. It is OK to bend your torso forward toward your upper leg on the window sill as a specific exercise, but in the classical pose, your torso remains upright in Tadasana.
If you use a ledge to support your upper foot, you can stand on a block if the ledge you have available is a little too high for your degree of flexibility.
Actions of the legs and feet
Make sure you keep the toes of your lower leg pointing straight forward, not rotated out to the side (which would make the asana easier, though it would abandon the Tadasana of your lower leg and pelvis). Similarly keep your lower leg straight with its kneecap pulled strongly upward toward your groin on that side. This is more important than being able to straighten your upper leg. Do not try to straighten your upper leg at the expense of bending your lower leg. This applies whether you're doing the pose on a ledge or balancing in the center of the room. Allow your upper knee to bend as much as necessary to maintain Tadasana in the rest of your body. Having your upper leg straight is something that will come in time with hamstring and hip flexor flexibility. Do not insist on it from the beginning. The most important thing is the straightness and lift in your support leg.
As in Tadasana, your lower heel and sitting bone should form a straight line perpendicular to the floor. There is a tendency to be leaning forward in the bottom leg, especially when you are using a ledge. Be aware of this and insist on your bottom leg being vertical. Broaden the sole of your upper foot from side to side and lengthen it forward to back. Spread the toes of both of your feet.
When doing the asana balancing, if the hamstrings are stiff, there is a tendency to lean forward with the torso to try to keep the upper leg straight. Resist this tendency with a strong Tadasana feeling in your torso.
Draw the skin and flesh of the outer side of your upper thigh in toward your hip on that side to keep that hip drawing back. Also draw that same outer hip downward to help level your pelvis. At the same time stretch the skin of your inner leg and back thigh (hamstrings) toward your foot on the leg that is up, so your inner heel moves forward away from your pelvis or into the wall. This is a slightly different action than in the legs of Tadasana.
Actions of the torso, hips, and pelvis
Keep Tadasana in your torso in every respect. Lengthen the line from your sacrum to your head. Lift your side ribs away from your pelvis. Lengthen the front of your torso by lifting your upper sternum away from your pubic bone. Raise your chest strongly. In this pose, synchronize the lifting of your leg with the lifting of your chest -- they are equally important. Keep your chest square to the front. Don't let your low back over-arch.
Keep your pelvis neutral at whatever height you can manage on the window sill. The height is not as important as having your pelvis neutral. As in Tadasana, this means centering your pelvis: front to back (so that your pelvis is neither tipping forward into the "swayback" position nor tipping back and allowing your low back to round), side to side (so that one hip is not higher than the other), and rotationally (so that your hips are square to the wall in front of you). This squaring often means taking the hip of your supporting leg more forward so it is even with the other hip. Also you must pull your raised leg outer hip down strongly in order to level your pelvis. You may even need to shift your weight a little onto the inner aspect of your standing foot to do this.
As your flexibility allows, come deeper into the pose in the following steps:

(1) holding your toe with one hand

(2) holding your foot with two hands

(3) pulling your shin up even more and touching your forehead to your shin
Actions of the shoulders
Make sure your shoulders are square to the wall in front of you as in Tadasana. A common mistake is to let the shoulder of the arm holding the foot draw forward. Maintain Tadasana in your shoulders. &nbspDo not let the arm holding your toe pull forward out of its shoulder, even if you have to keep your upper leg bent to do this. Draw both your shoulder blades into and down your back to assist in expanding your chest and keeping your shoulders in their proper place down away from your ears.
In Parsva Utthita Hasta Padangusthasana (with your leg to the side), pay close attention to leveling your hips. Feel your raised thigh roll outward as much as possible and your abdomen (your navel) move away from that raised thigh.
Benefits:
This is one of a short list of standing poses that are said to be good to do during menstruation by Geeta Iyengar.
This posture is suggested by some for pregnancy especially for the second and third trimesters. It is suggested that one does a supported version against the wall or on a ledge. Some yogis recommend this pose in pregnancy only if it was being practiced unsupported before pregnancy. When the belly gets big and in the way, do the variation with the leg extended to the side.
The pose strengthens and stretches the inner and back legs and the spine. It also improves balance and coordination.
Contraindications and Caution:
Do not do the pose if you have a recent or chronic injury to the legs, arms or shoulders.
Be cautious of your hamstrings to not overstretch them in this pose.
Consult with your yoga teacher and health care provider if you are pregnant and want to do the pose. Work with a teacher who is experienced with pregnant students.Always listen to your body and notice messages that it gives you as you do yoga.

UTTHITA HASTA PADANGUSTHASANA

Utthita Hasta PadangusthasanaShannon Brophy, Yoga.com Staff 9/2/2006
Pronunciation:
oo-TEET-uh HAWS-tuh POD-ung-goos-TAWS-uh-nuh
Translation:
In Sanskrit, Utthita means extended. Hasta means the hand. Pandangustha means big toe and asana means pose or posture. This is the Extended Hand-Toe Posture or Big Toe Hold if not possible try first catch foot.
Technique:
Experience the challenge of balancing on one foot with this pose which calls for strength and flexibility, building steadfastness in the practitioner.
Stand in Tadasana. Shift weight onto the left foot. Extend the foot and press it firmly onto the floor. Press down with all corners of the foot and your toes.
Square the hips facing forward and continue to be this way throughout the pose even when you raise your leg.
Raise your right leg towards your chest by bending it at the knee. Hold your right big toe with two fingers curled around it. Rest your left hand on your left hip. On an exhalation extend the right leg so that it becomes straight while pulling the foot inwards so the extended leg moves to come in line with your torso.
Gaze at a single spot on the floor about a body's length in front of you to help with balance. Flex your foot so the toes curl back toward you. Take a couple of breaths and settle into the posture.
Extend your torso, keeping as much space between sternum and pubic bone as possible. Continue to keep this "Tadasana" alignment even after one leg is in the air. That means that you should be careful to avoid collapsing on your lifted leg side. There is a tendency for the raised leg's hip to move up towards the lower ribs. Correct this collapse by lowering the raised leg's side hip down as you move its sit-bone towards the upper inner thigh of the standing leg.
Keep the hips at the same level, parallel with the floor.
If you want, you can deepen the pose by taking your foot in two hands and bringing the leg up and toward you. Really flexible yogis can bring the leg nearly straight up with the knee to the face and the hips and sit-bones parallel.

As you exhale, release the hands, and lower the leg to the floor to stand in Tadasana pose again. Repeat the pose on the other side.
Beginners Tips:
Try using a yoga strap looped around the foot and held with one hand. The strap will extend the reach of your arm which will make this pose accessible to everyone.
If balance is difficult, try the following:
Make sure your practice space is firm, level surface. Do the pose as one of the first ones in your practice session when you are feeling more energized. Focus your eyes on one point. Use a wall for support for your left hand. Reach and touch it or press your back against it during the pose. A window ledge for your left hand is also useful.
Use a prop of an elevated surface to support the lifted foot during the pose. Possible props include a dancer's bar, a "pune pony", a stair banister or a window ledge. Position yourself so that the standing leg is perpendicular to the floor and the hips aligned facing the prop as the heel of the extended raised leg is supported by the prop.
As you acquire better balance you won't need these props.
Benefits:
This is one of a short list of standing poses that are said to be good to do during menstruation by Geeta Iyengar.
This posture is suggested by some for pregnancy especially for the second and third trimesters. It is suggested that one does a supported version against the wall or on a ledge. Some yogis recommend this pose in pregnancy only if it was being practiced unsupported before pregnancy. When the belly gets big and in the way, do the variation with the leg extended to the side.
The pose strengthens and stretches the inner and back legs and the spine. It also improves balance and coordination.
Contraindications and Caution:
Do not do the pose if you have a recent or chronic injury to the legs, arms or shoulders.
Be cautious of your hamstrings to not overstretch them in this pose.

Consult with your yoga teacher and health care provider if you are pregnant and want to do the pose. Work with a teacher who is experienced with pregnant students.Always listen to your body and notice messages that it gives you as you do yoga.

MEDITATION ACCONRDING TO PATANJALI

MEDITATION ACCONRDING TO PATANJALI


The diffused ravs of the sun, when gathered to a point by a convex lens, can start a devastating fire.

A powerful searchlight can reveal any object, towards which it is turned on. In the same way, when the forces of the mind, normally diffused or even confused, are gathered together and concentrated, can give us knowledge and power.
However, this concentration of mind involves a very arduous proc- ess. As in the case of any other science art or craft, this also has to be learnt from competent teachers and practised asssiduously. One of the all-time great teachers of this science and art, is the sage Patanjali. His "Yoga Sutras" is a basic text embodying a systematic treatment of this subject.
As in the case of other Indian Philosophical systems here also kaivalya or liberation is et forth as the goal of life. But unlike, in those systems, Patanjali cares little for philosophical disquisitions and goes straight to the practical means of achieving it. M ind being the chief means in this process, he has dealt with the subject of its composition, function and control. According to him, the mind is as much a product of the three gunas (sattva, rajas and tamas) as the body or the external physical objects, though it has much finer vibrations. It normally functions in the form of vrittis (waves or modifications).

Swami Vivekananda compares the mind to a lake. When the water of the lake is absolutely calm and steady, one can see the reflection of one's face in it, or a piece of stone lying at its bottom. When the water is disturbed by waves, this will to be possible. In the same way when our mind is rising in the from of vrittis, we will certainly have a vision of our true self,. If and when, as a result of practicing yoga, we successfully eliminate all the vrittis, we will certainly have a vision of our true self, the spirit behind our mond,our personality.
Patanjali defines yoga as citta-vrittinirodha, suppression of the modifications of the mind. Since these vrittis are innumerable,will it ever be possible to control them and suppress them ? Patanjali being endowed with a practical and scientific attitude, assures us that it is possible to do so. How ? Though, individually, there apperar to be any umber of these vrittis cate gorywise there are only five! He classifies them as ; Pramana (tru cognition), viparyaya(fals congition),vikalpa(verbal congitions), nidra (deep sleep) and smriti (memory).
According to Patanjali for abtain realization there eight parts in yoga which constitute the discipline

(1) YANA:self restraint ;

(2) NIYAMA: fixed rules;

(3)ASANA: Posture;

(4)PRANAYAMA: Breathing control or sense withdrawal;

(5) DHARANA: Concentratio;

(6)DHYANA: Contemplation or Meditation;

(8) SAMADHI:Samadhi.

Meditation should not be practised hastily.

By this slow and spontaneous method, every stage of raja yoga clears the way for net higher stage and hence all these parts are interdependent.

It is one complete path leading the yogi upawards.

The eight parts are made just to keep the yogi in alert.

Yama and they are universal.

The yogi should practice all these stages are slowly as midst of others for sometime.

Since grouip of peaople or society always exploiting the yogi from his spiritual atmosphere, it is best advised that the yogi sould be conditioned in the presence of the Guru.

Contemplatiob or Dhyana is unbroken flow of the mind towards the selected object. Continuous observance of cocntration is Dhyana. In dharana, if the consciousbess vecomes contibuous without break, this dharana is changed to dhyana, in which there is continuous flow of consciousness. If you see and concentrqte on a particular object,that should bot vbe your aim,but you must think also that you are practising dhyabna and this is very important ascpect. Sometimes you are subject to see and concentrate ob some objects, at the same time having the awareness on dhyana, and this is called sakshibhava. At tiems, wiothout your knowledge, during concentraion,the mind slips away and this should not occur. Thus dhyana includes two aspects 1.Continuous flow of consciousnes of the single object; and 2.the awareness of dhyana. And these two aspects always go together.

When agaibn dhyana becomes perfect and the mind is so deeply absorbed in the object that it loses itself and has no awareness of itself, the state attained is called samadhi. In ths state, only the object of meditation wil. Be shining in the mind and the yogi is not even aware of the thought process involved in it. Even the ego-sense is completely subjugated.

VIRABHADRASANA - I

VIRABHADRASANA - I
Beginners:

Step the left foot out toward the left side of the mat a bit to allow more room for the hips to square. Place your hands on your hip bones, so you can feel whether they are squared forward. Draw the right hip back and the left hip forward. When you bring your arms up, keep them shoulder's distance apart -- that is more comfortable.

Advanced:

Make sure the right knee stays directly over the right ankle.

Line up the right heel with the center of the left arch.

Ground down the outer edge of the left foot while lifting the inner arch of that foot.

Really engage the quadriceps.

Hold the pose for ten breaths.

Type of pose:

Standing, slight backbend
Benefits:

Strengthens the legs, opens the chest and shoulders
Instructions:
1. From Downward Facing Dog, bring the right foot forward next to the right hand.
2. Pivot on the ball of the left foot and drop the left heel on to the floor with the toes turned out about 45 degrees from the heel.
3. Bend the right knee directly over the right ankle, so that a right angle is formed by the calf and thigh.
4. Draw the right hip back and the left hip forward, so that the hips are squared to the front.
5. Bring the arms out to the side and up.
6. Make your palms touch, and gaze up toward the thumbs, making a slight backbend.
7. Slide the shoulder blades down the back.
Repeat on the left side.

VIRABHADRASANA - III :-

Pronunciation: (veer-ah-bah-DRAWS-ahna)
Derivation:

In Hindu mythology, Virabhadra is the name of a fierce warrior hero born from a hair that Shiva, the chief of the gods, threw on the ground when he was distraught over an affront to his wife, Sati. Ultimately Virabhadra leads an army and prevails over the perpetrator. In Sanskrit "Asana" means "pose".
In this pose one can embody the ferocity of this warrior who is said to have a thousand heads, eyes, and feet and carry a thousand clubs. It is a challenging pose that brings out your inner warrior. Sequence the pose in the middle of class or practice. Virabhadrasana III is a standing and balancing pose on one leg.
Technique:

In order to perform Virabhadrasana III, start by doing Virabhadrasana I, also called Warrior I.
To get into Virabhadrasana I, begin in Tadasana, the "simple" standing "mountain" pose. Lightly jump the feet apart to a distance about a foot wider then your leg length. Land with your feet parallel to each other. Activate your legs and turn your left foot inwards sixty degrees and your right foot out ninety degrees. An imaginary line drawn beneath the center of the forward right foot should bisect the center of the arch of the rear left foot. Stretch your arms to the sides with the palms facing the sky. Extend the arms maximally stretching through your fingertips. Keeping this full extension, bring the arms up so that the fingertips are pointing straight overhead.
Turn your torso and pelvis fully to face your right leg. The line between your side hip bones should be perpendicular to the line from the center of your forward right foot to the center of the arch of your rear left foot. Rotate the outer rear left leg forward and the inner real left leg back and bring the inner thighs toward each other. This will help turn the pelvis.
Your legs should be active and straight. Use your quadriceps to lift your kneecaps. Keep weight on the outside of your rear left foot and the inside of your forward right foot. Keep your arms extended, lean slightly back and arch your head back so as to look at the ceiling. Further adjust your pelvic angle by bringing the inner thighs close together.
Keep the back leg active and rotate your rear left foot's metatarsal bones backwards raising the foot's arch. Descend the pelvis by bending your front right leg to a right angle with the knee over the ankle. You may need to change the distance of the feet from each other so that when you reach a right angle the outer knee bone is directly over the outer ankle bone. Keep your back left leg straight with the outer left foot pressing into the floor. Keep your arms extending directly overhead. Use your arms to lift your rib cage up from your descending pelvis. As the renowned yoga master B.K.S. Iyengar says, "Arms ascending, groins descending." Keep your hips and your shoulders parallel. Keep active in the arches in both feet and maintain an even weight distribution through the toes of your standing right leg. Sense a strong foundation.
This is Virabhadrasana I. This pose should be kept for a few seconds prior to moving into Virabhadrasana III.
When you are ready, bring the rear left foot's heel up so that your weight is on the balls of the foot, the foot is perpendicular to the ground and the left knee faces the ground. Keep the right leg bent at ninety degrees, the arms extended overhead and rib cage raised from the pelvis. Bend at the waist and position your extended torso parallel to the floor resting on your bent right leg.
Shift your weight over the front leg and gradually straighten it into a balance with the right leg totally straight and perpendicular to the floor. The pelvis and raised left leg should be parallel to the floor. The left foot should be perpendicular to the floor. Keep the left leg's quadriceps muscles actively raising the left kneecap. Keep the arms extended overhead with the palms facing each other.
Extend the arms forward and the rear left leg backward with a flexed foot. Look at a point on the floor ahead of you to help keep your balance as you move into the pose. Your neck should be long and your shoulders should relaxed away from the ears, not scrunched up.
Alignment in the posture is critical. Keep both groins parallel to each other. The buttocks and arms should also be parallel. Your head should be in line with your heel. Keep the back of the head down, gaze downward and the raised leg up so that it is parallel with the floor!
Extend your legs and lift your kneecaps with your quadriceps muscles throughout the pose. Keep your legs active in the pose to prevent possible knee injury and hyperextension.
Come back down with control to Virabhadrasana I. Straighten the bent right leg. Reverse the position of the legs and do the pose to the left side.
Build up your duration in the pose until you can hold the balance on each side for at least 30 seconds.
Beginner's Tip:

If your balance is shaky, try placing your hands on your sides instead of in front of you. Or extend your hands but put them on the wall or a Pune pony or a chair for something to hold onto gently. The raised leg's hip is often higher than the hip of the standing leg. If this happens, bring the raised hip down until it is even with the other hip. Extending the leg as you rotate the hip down helps this to happen in a controlled fashion.
Variation:

Place the lifted foot on the wall behind you. Make sure your body is parallel to the floor in this pose. Try holding the pose for gradually increasing times starting with 30 seconds on your yoga timer. Work up to longer times like a couple of minutes. Alternatively, you also might want to do the pose as part of a vinyasa (yoga flow) sequence and hold it for a shorter amount of time.
Benefits:
Builds core strength in the torso, abdomen, spine and pelvic floorBack muscles get workLegs and arms are tonedBuilds balance and works the brain in a new way that enhances coordinationQuiets the mind and reduces anxietyCalms the nervous systemBuilds concentration and focus, one of the goals of yogaFeet and ankles get workHelps digestionClears the head mentallyPosture improvesContraindications:Don't do the pose if you have high blood pressure, foot, ankle, knee, leg or hip problems.If you are pregnant, do the pose in a supported way with the hands and lifted leg on chairs or some other support of the correct height.

SARVANGASANA :-

SARVANGASANA :-

This asana is sometimes called a "candle" because the body is kept straight as a candle in this posture.This asana is equally important for both men and women. It can be tried by persons of all age levels.
Technique
1)Lie flat on your back. Inhale deeply while raising your legs and spine until the toes point to the ceiling.
2)The body rests on the shoulders and the back of the neck. The body is supported by the hands, which are placed on the center of the spine between the waist and the shoulder blades. Keep your spine and legs straight.
Breathe slowly and deeply with the abdomen and concentrate on the thyroid gland. On a male, the thyroid gland is located behind the adams apple. For women, it is located in the same area which is a few inches above the sternal notch (hollow of the neck where the neck joins the rest of the body.) or approximately half way up the neck from the sternal notch. Stay in this position for about two minutes.
3)To come out of this posture, just bend your knees, curve your back and slowly return to lying on the floor while exhaling. First bend your knees, put the palms on the floor, then curving the spine, gradually unfold it the way one unrolls a carpet. When your entire back touches the floor, straighten the knees, take a deep breath and slowly lower your legs to the ground while breathing out.
4)If you wish, you may go straight into the next posture (the 'reverse posture') instead of lying down.
Benefits
1)The main benefit of the shoulder stand is to get the thyroid gland working at peak efficiency. It's the thyroid gland which is mainly responsible for your correct weight and youthful appearance.
2)The shoulder stand also regulates the sex glands.
3)It vitalizes the nerves, purifies the blood and promote good circulation, strengthens the lower organs and helps them to stay in place.
4)It gives a healthy stretch to the neck muscles.
5)It is beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.
6)This pose is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness.
The Sanskrit name for this posture sarvangasana means 'all the body'.
Time:
Retain this position for fifteen seconds to six minutes, adding fifteen seconds per week.
Caution:
Do not try this exercise if you are suffering from organic disorders of the thyroid gland. Be very cautious if you are suffering from chronic nasal catarrh.

PADMASANA (LOTUS POSE) ;-

PADMASANA (LOTUS POSE) ;-

his is probably the most well known pose routinely used by Budha and is a very popular meditation pose. This is not always easy for Westerners to master. It may take time for the ligaments to become extended so that the Lotus Pose is comfortable. If one cannot master the Lotus Pose, any of the other seated poses will do quite well for the purpose of meditation. Start slowly and acquire proficiency over a period of time. This is one of the basic yoga postures.

Technique:
1)Keep the right foot on the left thigh
2)Start bouncing the right knee. If the bouncing knee easily touches the floor, then bend the left knee, take hold of the left foot with both hands, gently glide it over the crossed right leg and place it on the right thigh.
3)This will give symmetrical placement of the legs and you are in lotus position.
4)The hands should be kept on the knees with palms open, and the thumb and second finger of each hand should touch forming a letter O.
Benefits:
1)This is an extremely good pose for meditation and concentration.
2)It has a calming effect on the mind and the nerves.
3)This pose keeps the spine erect.
4)Helps develop a good posture
5)Helps keep the joints in flexible condition.

RAJA KAPOTASANA :-

RAJA KAPOTASANA :-

R ajakapota means the king of pigeons. This is a very attractive but difficult pose. The chest is pushed froward like that of a strutting pigeon, hence this name.

EFFECTS :-

In Kapotasana the lumbar region of the spine feels the stretch. In Rajakapostasana on the other hand, both the lumbar and the dorsal regions of the spine benefit by it.The neck and shoulder muscles are fully stretched and exercised.As the weight of the body fallson the pubic region, more blood circulates there so that the region is kept healthy.The abdominal organs are pressed against the floor and so are masssged.The thyroids, parathyroids, adrenals and the gonads receive a copious and rich supply of blood and htis ensures increaseed vitality. The asana is recommended for disorders of the urinary system. Rajakapotasana ios recommended for controling sexual desire.

MASTYASANA :-

MASTYASANA :-
Matsya menas a fish. This posture is dedicated to Mastya the Fish Incarnation of Vishnu, the source and maintainer oflthe luniverse and of all things. It is reated that once upon a time the whole earth had of all things. It is krealted that once upon a time the whole earth had become corrupt anedws about to be overwhelmed by a universal flood. Vsnu took the form of fish and warned Manu (the Hindu Adam ) of klthe impending disaster. The fish then carried Manu, his family and the seven great sages in a ship, fastened to a horn on his head. It also saved the Vedas from the flood. Assuming the Mukta Padmasana (i.e. without the crossing of the hands), lie supine, surrounding the head by both the elbows. This is Matsyasana, the destroyer of diseases
Note:-
In the traditional pose of Matsyasana, we catch hold of toes with our hands and elbows are placed on the ground.
Technique :-
1.Sit in Padmasana.
2.Slowly take the help of your elbows to lie down on your back.
3.Slowly lie on your back completely.
4.Now with the help of elbows or palms bend your head backward and place middle of the head on the ground.
Catch hold of the toes with your index fingers and place the elbows on the ground.
While returning to original position, release the toes and taking the help of your hands straighten your head.
Now taking the help of elbow sit in padmasana.
Remember:-
1.This Asana is practised after Sarvangasana, hence, practise for one third of the time taken for Sarvangasana.
2.Do not bend your neck backward with a jerk.
3.While bending neck backward, the spine will be arched maximum.
4.While returning you can release your legs in sitting position or even in lying position.
EFFECTS :-
The dorsal region is full extended in this posture and the chest is well expanded.Breathing becomes fuller. The thyroids benefit from the exercise due to the stretchig of the neck. The pelovc joints become elastic. The asana relieves inflamed and bleedig piles

CHAKRASANA :-

CHAKRASANA :-
This asana is so named because the body takes the shape of a circle - or a semi-circle.
Method
1. Lie down on a mat, on your back.
2. Spread your legs so they are shoulder-length apart.
3. Bend your knees so that your feet are touching your buttocks. Similarly, bend your elbows so your fingers are touching your shoulders. (Your palms should be inwards, facing your shoulders.)4. Breathe IN. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted U. Feel the blood rush to your head, and your lungs expand and fill up with air.
5. Hold this pose for a few seconds.
6. Breathe OUT and let yourself down slowly.
Benefits
Strengthens the liver, pancreas and kidneysStrengthens the muscles of the hands and feetIncreases elasticity of the spinal cordExcellent for the heart, as it causes the aorta to stretch And, of course, a must-do for diabetes patients!
Don't attempt this asana if
You have back-problems. As a matter of fact, this is a slightly advanced asana, and it would be best if you perform it initially under the supervision of a yoga guru.

PINCHA MAYURASANA

Pincha Mayurasana (Feathered Peacock Pose)

Mayurasana is the peacock pose. "Pincha Mayurasana" is called the feathered peacock asana, identifying with the union of terms Pincha (i.e. feathers) and Mayura ( peacock). The body in this posture resembles a peacock with feathers fully spread and dancing. It is commonly known as forearm or elbow balance. Being much similar to asanas such as Handstand Balance and Headstand, a major obstacle to Pincha Mayurasana is a natural fear of falling. Therefore, the basic pose will be described with the heels supported against a wall. Often the hands slide together during this pose, which collapses the head onto the floor and compresses the neck. If you have a standard yoga block, position it between your hands (with your index fingers along the ends of the block, and your thumbs pressing into the front side) to help keep them apart as you practice.

Asana technique
Perform a modified Adho Muhka Svanasana at your yoga wall, with your palms and forearms on the floor. Your fingertips should be right at the base of the wall, and your forearms parallel to each other at shoulder width.
To ready yourself for and secure yourself in this inversion, firm your shoulder blades against your back torso and pull them toward your tailbone.
Then rotate your upper arms outward, to keep the shoulder blades broad, and hug your forearms inward.
Finally spread your palms and press your inner wrists firmly against the floor.
Now bend one knee and step the foot in, closer to the wall (let`s say the left leg), but keep the other (i.e. right) leg active by extending through the heel.
Take a few practice hops before you try to launch yourself upside down.
Sweep your right leg through a wide arc toward the wall and kick your left foot off the floor, immediately pushing through the heel to straighten the leg.
Hop up and down like this several times, each time pushing off the floor a little higher.
Exhale deeply each time you hop.
Stay in the pose 10 to 15 seconds. Gradually work your way up to 1 minute.
When you come down, be sure not to sink onto the shoulders. Keep your shoulder blades lifted and broad, and take one foot down at a time with an exhalation.
Lift into Adho Mukha Svanasana for 30 seconds to a minute. Be sure to alternate your kicking leg, one day right, next day left. The Anatomical Focus points of the body are Brain, Pituitary, Arms, Shoulders, Legs, Spine and lungs. Hopping up and down is all that will be manageable in the beginning. Regularly practice strength poses, like Adho Mukha Svanasana and Chaturanga Dandasana. Eventually you`ll be able to kick all the way into the pose. At first your heels may crash into the wall, but again with more practice you`ll be able to swing your heels up lightly to the wall. If your armpits and groins are tight, your lower back may be deeply arched. To lengthen it, draw your front ribs into your torso, reach your tailbone toward your heels, and slide your heels higher up the wall. Draw the navel toward the spine. Squeeze the outer legs together and roll the thighs in. In Pincha Mayurasana your head should be off the floor; hang it from a spot between your shoulder.

Benefits of Pinchamayurasana
Like handstand and headstand asanas, it Improves sense of balance
The shoulders, arms, and back get immensely strengthened.
It stretches the shoulders and neck, chest, and belly.
Calms the brain and helps relieve stress and mild depression

Precautions

One should not perform this asana when suffering with:
Back, shoulder, or neck injury
Headache
Heart condition
High blood pressure
Menstruation

SALAMBA SIRSASANA :-

SALAMBA SIRSASANA :-

Beginner's Tip· Balance in this pose is difficult at first. Perform Sirsasana against a wall. If possible, do the pose in the corner of a room, so that the right-angled walls touch your shoulders, hips, and outer heels. Initially use an assistant to help raise the legs off the floor. Follow steps one and two above. Once the body is positioned perpendicular to the floor, rest the hips against the wall and swing one bent leg up at a time, bringing each foot to rest on the wall above the buttocks. Lengthen the torso in this position, pressing the elbows to the floor. Straighten the legs one at a time, resting the hips, legs and heels against the wall. With practice over time bring the hips away from the wall. · Beginners tend to take too much weight onto the neck and head when coming into and exiting this pose, a potentially harmful situation.

Benefits• Calms the brain and helps relieve stress and mild depression• Stimulates the pituitary and pineal glands• Strengthens the arms, legs, and spine and lungs• Tones the abdominal organs; Improves digestion• Helps relieve the symptoms of menopause· Helps cure halitosis· Increases the hemoglobin content in the blood• Therapeutic for asthma, infertility, insomnia, and sinusitis
Contraindications/Cautions• Sirsasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless with the supervision of an experienced teacher. • Back injury
• Headache• Heart condition• High blood pressure• Menstruation• Neck injury• Low blood pressure: Don't start practice with this pose• Pregnancy: If experienced with this pose, one can continue to practice it late into pregnancy. Don't take up the practice of Sirsasana after you become pregnant.

EKA PADA RAJA KAPITHASANA (PIGEON POSE) :-

EKA PADA RAJA KAPITHASANA (PIGEON POSE) :-
Pronunciation: (EHK-a PHOD-a RHA-ja KAH-pot AHS-uhna)
Translation: "Eka" means one in Sanskrit. "Pada" means foot or leg. "Raja" means a king. "Kapota" means a pigeon or dove. Asana means yoga pose or posture.
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) takes us on a journey into deep backbends. Moving into the preparation of this pose the simple pigeon deeply works the hips and helps to release tension in this vital region of our bodies. It requires steady balance while curving backward. The pose is named after kapota which is a dove or pigeon with its chest puffed up. The backbend action of the torso also works the shoulders into an open position, helping to open the lungs
Technique: There is a simpler variation of the complete pose which is still an advanced backbend and also a preparation for the the complete eka pada rajakapotasana pose.
Please do not be in a hurry to perform this pose. Remember that most people are not able to perform the complete pose until they have spent years of practice and study of backbends.
We present first a desciption of this simpler preparatory variation of Eka Pada Rajakapotasana. As described below this should be practiced in conjunction with variations and other asanas to open your hips and prepare your backbending for the complete pose.
Start by assuming a kneeling position while sitting on your heels. This pose is Vajrasana, hero's pose. Extend your left leg back so you are in a half split position. Face your knee toward the floor.
Place your hands on the floor next to the right knee. Inhale and as you exhale lift your head and look to the sky with an extended spine, especially your neck.
Bring your right foot forward so that your right lower leg is perpendicular to your torso. Flex the foot and push up with your palms a bit.
Experiment with how open your groin can be as you bring it towards the floor while keeping the hips square (meaning facing forward.) The left hip should come forward as the right hip moves back in space.
If you hips don't quite make it to the ground, place a blanket or cushion under the right hip. Be mindful of lifting your chest and bringing the shoulder blades in toward the spine.
To come out of this preparatory pose for Eka Pada Rajakapotasana, extend your right leg next to your left leg in Dandasana (seated staff pose). Keep your legs straight forward and together.
Repeat the pose on the other side.
Benefits: This pose affects the whole body as it strengthens, stretches, and tones the spinal column and stretches the chest and rib cage. It strengthens and stretches the muscles of the groin and hip joints. It stimulates the nerves around the spine assisting the metabolism and stimulating the glandular system. The focus point is on the cervical and sacral vertebrae.
Eka Pada Rajakapotasana and its variations stretches and limbers the hips and legs while relaxing the inner thigh (adductor) muscles. The variation below (under Variations) is an intense hip opener. By regular practise of this pose disorder of the urinary systemis rectified.The thyroids, parathyroids, adrenals and gonads receive a rich supply ofblood and this increases one's vitality and controlling sexual desire.
Variation:While in the pose, lean forward and lie over the bent leg. Try to keep the lower leg parallel with the mat bringing the foot up to get more of a stretch. You will feel intensity in the hip and hang out in the pose to release tension there. To make the pose less intense, bring the heel lower toward the back of the mat.
You can rest on your elbows if you cannot lie down on the floor in this pose.
Hang out in the pose for several minutes if possible. Joints are where energy in the body gets stuck and you help your overall flow of energy by releasing them.

SAMA KONASANA :-

SAMA KONASANA :-
Samakonasana is a very challenging and advanced posture. It requires tremendous flexibility in the hips, adductors (inner thigh muscles), hamstrings (back thigh muscles), sartorious (tailor muscle) and lateral hip rotators (muscles that rotate the hips and thighs externally). Regular asana practice is a must.
Time, patience and discipline play a key role. Anatomically speaking, the hips are a complex area and require a systematic and intelligent practice to open up. Over time, a lot of emotions get stored in this area, creating an additional obstacle. Diligent practice, respectful of your limits, will eventually help you create the space you need.
Outside the scope of asana practice, there are some specific stretches which can be very useful to open up the hips, permitting the full expression of samakonasana and, generally speaking, enhancing your yoga practice. If performed regularly, they will develop flexibility in the adductors, hamstrings, quadriceps, hip flexors and lower back muscles, and strengthen them at the same time.
Proceed slowly, pay attention to alignment, and be patient. Do not go beyond your limits, let your body gradually get used to these new stretches.
1 – a: Spread your legs four to five feet apart and turn your left foot slightly out. Bend the left knee and slowly move into a squatting position, keeping the right leg straight with the toes pointed to the sky.With your left upper arm and shoulder, gently push the left inner thigh and knee out. Make sure that your bent knee always faces the same direction as your toes. Going into a squatting position might be too much at the beginning, so stay higher if you need to, until the body is ready to go deeper into the stretch. Stay 30 to 45 seconds, and slowly come up. Repeat on the other side.
1 – b: Same as 1 – a, except the intensity is increased due to the position of the straight leg. The foot of the straight leg is placed higher (on the blocks), so the squatting position is deeper and gives you a more intense stretch.
2 – a: Stand near a table or window and place the right foot on the edge, at hip level, with toes pointed to the sky. Make sure that the left leg is in neutral position. Stay in the posture for approximately 30 seconds, allowing the groins to open up slowly. Then move on to 2 - b.
2 – b: As you exhale, fold forward, placing your hands on the floor and allowing the right thigh to roll in so that once bent over, your right inner foot faces the floor. Keep the legs active and make sure that your left knee is not locked. If your hamstrings are tight, stay higher, placing your hands on blocks or a chair. Stay in this position for 30 to 45 seconds, then come up on an inhalation.
2 – c: From 2 – a, turn the left foot slightly out, making sure that the kneecap and toes face the same direction. Slowly, bend the left knee, pushing the hips further back, and fold slightly forward. Place the left hand on your left thigh and the right hand on the edge of the table or window for stability. How deep you go will depend on the flexibility in your groins (adductors, lateral hip rotators and hamstrings). This is the most challenging variation, so proceed slowly and listen to your body. After 30 to 45 seconds, come up on an inhalation. Repeat 2 – a), b) and c) on the other side.
3: Spread your legs wide (5 to 7 feet apart), lean forward and place your hand on the floor.Turn the left toes and the right heel (picture a) to the sky so that the left thigh rolls out and the right thigh remains in neutral position. Twisting slightly to the left, shift more body weight through your arms and allow your hips to sink towards the floor, until you feel a deep stretch in the right quadriceps and hip flexors.This position also gives an intense stretch to the left inner thigh muscles. Remain in the pose for 30 to 45 seconds.
As you inhale, lift the hips higher up, placing the feet evenly on the floor, before proceeding with the other leg
Be careful if you have any issue with the lower back or sacroiliac joints.
4: Spread your legs wide (5 to 7 feet apart), lean forward and place your hands on the floor. Push your hips gently backwards as you slide your feet further apart, until you find your limit. Make sure that most of your body weight is distributed through your arms, so that you can pull you feet back closer together at anytime if you went too far. Respect your limits and be patient. Eventually your legs will be spread wide with your groins almost, or directly, on the floor. Once your groins reach the floor, you are ready to move towards the full expression of samakonasana.
5: As you inhale, sit on the floor and straighten yourself up, rotating your thighs out, pointing the toes toward the sky. Place your hands in prayer fashion in front of your heart. Press gently one hand into the other, keeping your chest, shoulders and upper back broad and energized. Pull your kneecaps up and charge your legs. Point the toes forwards a bit and spread them wide, nailing the heels into the floor. Keep the face and eyes relaxed, remaining in the pose for 5 to 10 deep, full, rhythmic and even breaths. Slowly come out by bringing the legs together, while still sitting.
Benefits:
• Strengthens the legs, lower back and groins.
• Increases blood flow to the lower belly and groin area.
• Develops flexibility in the hips, adductors (inner thigh muscles), hamstrings (back thigh muscles), sartorious (tailor muscle) and lateral hip rotators (muscles that rotate hips and thighs externally).
Counter-indications:
Lower back, knee and groin problems.

UBHAYA PADANGUSHTASANA :-

UBHAYA PADANGUSHTASANA :- Ubhaya means Both, Padangushtasana means Big toe. To start wity one rolls over backwards to the floor, and it takes some time and practice to learn to balance on the buttocks alone.Stay in the pose from 30 to 60 seconds with normal breathing. BENIFITS :- This aana tones the abdomial organs and keeps them free from sluggishness. It also tones the kidneys, rejuvenates the whole spine and improves the digestion.The spines of animals are horizontal and their hearts are below the spine.This keeps them healthy and gives them great power of endurance. In humans the spine is vertical and the heart is not lower than the spine,so that they soon feel the effects of exertion and are also susceptitble to the heart deseases.In due to the extra stretch given to the pelvic region more oxygenated blood is brought there and the gonad glands absorb the required nutrition from the blood.This increases vitality,helps to cure impotency and leads to sex control. Hence, this asana was called Brahmacharyasana.Brahmacharya means celibacy anda Brahmachari is one who has controlled the sex appetite and who is live every movement in divine.
EFFECTS :- The pose helps balance and poise.The legs stretch fully which makes the thighs and calves shapely.

KROUNCHASNA :-

KROUNCHASNA :-
Translation: In Sanskrit, Krouncha means Heron. It also means mountain. Asana means pose.
Krounchasana can be viewed as an intensified variation of the Triang Mukhaikapada Paschimottanasana pose.
Triang Mukhaikapada Paschimottanasana is a seated forward bending pose with one leg bent back with the foot next to the hip joint and the other stretched straight in front on the ground. In this pose, you extend the torso forward over the extended leg.

In the Heron Pose (Krounchasana) one is also seated with one leg bent back with the foot placed next to the hip joint. Then grasping the foot of the other extended straight leg with both hands, one lifts the leg straight up moving the foot towards the sky and the leg towards the torso. The raised leg looks like the long neck of a heron, thus the name of the pose.
The elements of increased stretch and balance add to the challenge of the pose. This posture brings flexibility of the hips, back and the hamstrings.

Technique: Sit on the floor with straightened legs stretched forwards in front of you. Bend your right knee and place the foot on the floor next to your right hip with your shin touching the floor. Your toes should point back and the top of the foot should rest on the floor. The knees are kept together and the "sit bones" should each have equal weight throughout the posture. This is the same leg position as both legs have in the Virasana 1 pose.
It is important that your pelvis is aligned with both of your sit bones bearing equal weight. For many, this requires some elevation of the sit bone of the straight leg side. The amount of height (if any) that different people need to align their pelvis differs widely. Some only need to position a fold of blanket under the straight leg's sit bone. Others need to sit on two yoga blocks. The proper height is often different when doing the pose on the right side and on the left side. Finding the correct height to elevate the straight leg's buttock makes the pose safer and more beneficial.
Next, bend the left knee and grasp the foot with both hands. Keep your spine elongated, your chest open and your sternum lifted as you fully straighten the left leg bringing the foot up. Bring the left leg as close as possible to your torso.
The stretch in the pose is in the leg. Be sure that you keep the leg extending and moving towards the torso. The spine should remain extended as in the Dandasana pose. Do not round the spine to bring the head towards the leg. Rather, extend the straight leg to bring it to the torso.
Eventually you should be able to place your chin on your knee in the pose. The head moving toward the leg is the last movement of this posture. While doing this, make sure you keep a straight, extended spine.
Both hands cup the heel. Keep equal weight on both of your sit bones. Hold and work in the pose for at least 30 seconds. You should find that after working the pose for some time the leg muscles lengthen and you can bring the leg closer to the torso. Come out of the pose gently.

Reverse the position of your legs and use a prop if it is needed on the other side. Repeat the pose on the other side holding it for the same amount of time.

Beginner's Tip
Beginners and even seasoned practitioners may have a hard time straightening the leg fully while holding onto the foot. If this happens, use a yoga belt or strap around the instep of your straight leg's foot. Do not hold onto the foot without fully straightening the leg. As you work in the pose, your leg muscles should elongate. This allows you to inch your hands closer to your foot.

Benefits

Is said to help those with flat feet.
It assists those suffering from flatulence.
It stretches the hamstrings, calves, and Achilles heel.
It stimulates the abdominal organs including the heart.

Contraindications
Menstruation.
If you have knee or ankle problems that interfere with your assuming the bent leg position, consult a knowledgeable teacher to learn how to use props to perform Krounchasana safely with your injury.

TRIANGA PADA PASCHIMOTTANASANA :-

TRIANGA PADA PASCHIMOTTANASANA :-
Pronunciation: tree-AWN-guh moo-KA-eh-ka-paw-duh , POSH-ee -moh tun AWS ah-nah
Translation: Trianga means three limbs or parts. Yoga master BKS Iyengar tells us that the three parts in the pose are the feet, the knees, and the buttocks. Mukha means face which touches the extended leg in the full posture. From Sanskrit, Ika or Eka translates to "one" and Pada is leg or foot. Paschima means west and uttana is intense. The whole back of the body is stretching intensely. Asana means pose or posture.
Thus it can be called "three parts (buttocks, knees and feet) and face over one foot intense western or back stretch."
A simple name in English is the One Leg Folded-Back Pose. Triang Mukhaikapada Paschimottanasana is a seated forward bend similar to Paschimottanasana or Janu Sirsasana. In some ways, it is a beginner pose because it is easier to reach the forward foot than in many other seated forward bends. In other ways it is confounding by the challenge of asymmetry and balance. The challenge can be mitigated by sitting on a support under the buttock of the folded leg so that the hips are level which we will explain in more detail.
Preparation: We suggest that you sit for a few moments in Virasana as a preparation for Triang Mukhaikapada Paschimottanasana. Work on getting the calf skin pulled away from the thighs. Notice how the legs work in Virasana as you sit.
Another good preparation pose is include Ardha Baddha Padma Paschimottanasana (Half-bound Lotus Forward Bend) which also opens the hips but in a different way. Yoga.com will feature this pose soon, in the Yoga Pose of the Month Article. Do Ardha Baddha Padma Paschimottanasana pose when you do a forward bend practice with is very restorative, especially if you hold the poses a few minutes each and on each side. Paschimottanasana and Janu Sirsasana are also good preparation for Triang Mukhaikapada Paschimottanasana.

Beginner's tip: If there is strain in the bent knee, sit on a higher mountain made of blankets or a block, or a folded towel or a combination. The goal is the have level hip bone points in front of the body, and the sit bones at an equal height. The folded leg brings that side higher until you get really flexible and both sit bones are on the floor. Variation: Rest your head on a bolster placed across your shin of the extended leg. Stay in the pose for 1-5 minutes. If you are stiff rest your head on a stool. This is perfect for a restorative yoga session. Those with Aids or other illnesses that bring fatigue, those women who are pregnant or menstruating, and people who are exhausted should try triang mukhaikapada paschimottanasana with a bolster for an extended time on each side. Pregnant women should build a "mountain" on their extended leg to lean on. Use a bolster or pile of blankets on your shin so that there is no pressure on the belly.
Breathing: Inhale from whatever pose you were doing as you make a Virasana leg and extend the other leg in front of you. Extend spine out of pelvis and reach forward to hold your foot or belt foot while you still inhaling prior to starting to descend towards your outstretched leg..
Exhale as you bend forward for 5 or more breaths. Inhale coming up and as you replace the bent leg in front of you and resume Dandasana.
Ashtanga yogis focus on breath and on gazing at a point, such as the toes, in this posture. Ashtanga practice links poses together smoothly in a vinyasa, connecting them by breath. Props are not used very much in Ashtanga yoga. Restorative yoga is therapeutic and calls for doing poses for longer, one at a time, yet utilizes the same breathing. So when you are closing the torso, exhale and when you open the torso, simply inhale. Restorative yoga calls for a bolster and/or other props to make the pose more relaxing so you can hold it for awhile and allow gravity and your own weight to stretch our your leg and spinal muscles.

You can also do the pose with props in an Iyengar yoga practice and work toward having your torso extend on top of your leg. No matter which way you do it, it is likely to be good for you!
Benefits: BKS Iyengar tells us that this pose is great for dropped arches and flat feet. It is therapeutic for sprains in the ankle and knee, and any swelling of the leg. You will find that it passively tones the abdominal muscles and keeps the internal organs from being sluggish. Overall, doing the posture keeps you healthy and trim especially when combined with other forward bending asanas.
It is a restorative seated forward bend which can be done for menstruation, illness, AIDS, recovery from travel, for those who cannot do inversions, and for fatigue. A forward bending practice is nice before bed or in the middle of the night when you cannot sleep. Additional benefits are to calm the mind and to open the hips plus making the spine more flexible.
Caution: As with all yoga, listen to your body and its limits and don't overstretch. Be careful with hamstrings in this pose. Take it slowly and feel the benefits of gradually opening your hips, stretching your hamstrings and the back of the body, and extending a spine.

PADAHASTANA :-

PADAHASTANA :-
Step by Step
Stand in Tadasana, hands on hips (feet together or hip width distance apart). Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
If possible, with your knees straight, bend forward, place the hands under the feet (palms facing up), bringing the toes to meet the wrist.
With an inhalation straighten your arms and lift your front torso away from your thighs, making your back as concave as possible. Hold for a few breaths, then exhale and lengthen down and forward, bending your elbows out to the sides, framing the head. Keeping space between the shoulders and the ears, draw the shoulder blades down the back. Keep the weight evenly distributed through the feet and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades. Stay in the position for 20 seconds.
To come out of the pose, release the hands. Bring the hands to the hips and inhale, come up with a flat back.
hysical Benefits
Stretches the hamstrings on the back of the legs
Stretches and lengthens the entire spine
Massages the internal organs, especially the digestive organs
Relieves digestive problems such as constipation
Relieves problems with sciatica
Invigorates the nervous system
Increases the supply of blood to the brain
Removes flesh from the abdomen
Energetic (Pranic) Benefits

Translation:In Sanskrit, Parivrtta means to turn around or revolved. Janu means knee and sirsa means head. Asana means pose in Sanskrit. Thus Parivrtta Janu Sirsasana is the Revolved Head-Knee Pose.
This is a seated forward bending posture which is also a twist as the extended torso revolves and descends over an extended leg. In the final pose, the back of the head rests on the leg with the torso facing as far upwards as possible. Eventually, the final pose has the torso so revolved that the navel faces directly upwards. In the pose the hips open and there is an intense stretch in the side body. The heart also opens in this posture and you may notice the flowing of emotion when this posture is practiced.
Move slowly and carefully into this posture. It is an extremely powerful and intense stretch for the body. Bring your complete awareness to what you are doing in order to prevent injury. Connect with your breath as you move.
Benefits:"...this pose stimulates the blood circulation to the spine and relieves backaches. In Janu Sirsasana the abdominal organs are contracted, here they are stretched on both sides. This is a very invigorating pose."
Light On Yoga by B.K.S. Iyengar
The pose opens the hips with elongation of the muscles that cradle the pelvis. Performing the posture also stretches the hamstrings.
The spine gets blood flow and the back muscles are stretched, which are therapeutic to the back and help with backache.
The abdominal organs are rejuvenated with space created for them by the stretch.
Adrenal glands and kidneys are cleansed of toxins
Mental and emotional toxins are cleared out. There is opening and surrendering, with a heart opening in the posture. Practitioners may experience vulnerability as emotions are churned up and energy moved in the body mind.
Cautions:If you have an injury to the knees, hips, arms, or shoulders, don't do the pose without guidance from a teacher.
Respectfully listen to your body as you gradually ease into the posture. Allow emotions to flow and remember to breathe which moves and shifts energy in the body.
Many thanks to Iyengar Yoga Teacher Victor Oppenheimer who edited this article.

Ardha Baddha Padma Paschimottanasana:- Ardha means half, badha means caught, restrained and padma a lotus.Paschimottanasana is the posture where the back of the whole body is intensely stretched.
EXHALE. Place the right foot on the left thigh. Raise your right arm up and bring it back grab the right foot with the right hand. Bring left arm up and down grab the outside of the left foot. Look to the toes, as in A. XOr place the sole of the right foot in the inside of the left leg and grab as far as possible with your hands, as in A1.
INHALE. . Look half the up to the horizon keeping the grip. Lengthen the spine.
EXHALE. Bend forward. STAY HERE as much as you can in LONG DEEP BREATHS
INHALE. Look half the up to the horizon. Lengthen the spine.
EXHALE. Release the legs. VINYAS
REPEAT ALL THE STEPS IN THE LEFT SIDE
EFFECTS:- Due to the half lotus pose, the knees become flexible enugh to execute the full lotus pose.While placing the chin on the kne of the extended leg, the bent knee is brought close to the stretched leg.This gives a good pull to the navel and abdominal organs. Blood is made to flow round the navel and the genital organs. The navel is considered to be a nerve centre, and the Svadhisthana Chakra, one or lthe purioficatory fly-wheels in the human nervous sys3m, is situated there.This chakra corresponds to the hypo-gastric plexus.The pose is recommended for persons with runded and drooping shoulders.

KARNA PEEDASANA :-

KARNA PEEDASANA :-
Karna means the ear. Pida means pain, discomfort or pressure.This is a variant of Halasana and can be done along with it.Effects :- In this asana, the spine moves laterally and becomes more elastic.The colon, which is inverted during the movements ,is exercised properly and elimination will be complete.People suffering from acute or chronic constipation which is the mother of several diseases derive great benefit from this asana. If rubbish is dumped outside our house we feel sick. How much more so when waste matter which creates toxins is allowed to accumulate in our own system? if this waste matter is not eliminated,diseases will enter the body like thieves and rob us of health. If the bowels do not move freely, the mind becomes dull and one feels heavy and irritable.This asana helps us to keep the bowels free and thereby win the prize of lhealth.
Technique
1. Start with Sarvangasana (as Fig. 56.0).
2. Bend towards the back on the head and toes should touch the ground. Press the right thigh against right ear and left thigh against left ear. The knees should touch the ground and chin should touch the neck (refer Fig. 97.0).
3. Hold about 30 to 40 seconds with normal breathing. Stretch the hands above the head and keep them straight.
Therapeutic Advantages
1. As the name itself suggests, all the ear problems are cured. There will be a definite cure for temporary deafness.
2. The pain in the regin of knees, shoulder, and thighs are cured.
3. Cures indigestion and reduces fat in the region of hips

UBHAYA PADANGUSHTASANA

URDWA DHANURASANA

INSTRUCTIONS:-
Steps
1.Lie down with face and the forehead touching the ground, arms extended along side the body and legs straight.
2.Bend your legs at the knees towards the hips, bringing them forward so that they can be held firmly by the hands at the ankles on the respective sides.
3.While inhaling, stretch your legs backwards and raise your thighs, chest and head simultaneously. Hands should be kept straight. The weight of the body should be on the navel. Knees should be kept close, if possible, with eyes looking upwards. This posture should be retained for at least a few seconds, holding the breath.
Benefits & Precautions: Persons suffering from heart diseases, high blood pressure, hernia,
stomach and bowel ulcers and slipped disc should avoid this asana. This asana strengthens the abdomen, especially around the navel, and the chest muscles. It improves the flexibility of the arms, shoulders, thighs, legs, lower back and abdomen. The spine also becomes healthy and strong. It is good for relieving flatulence, constipation and menstrual irregularities. It also prevents sterility.