Bridge pose Steps with breathing

1. Begin with a supine position, lie flat on the back with legs and feet together in a straight line. Place the hands and arms close to the body with the palms facing down.

2. Now, bend both legs from the knees, bringing the soles of the feet firmly placed on the mat.

3. Pressing the feet and palms firmly on the floor, with inhalation lift the hips toward the ceiling, push the tailbone upwards and while firming the buttocks, roll the shoulders back.

4. Maintain the final pose from 30 seconds to 1 minute. As you exhale, slowly lower the spine along the floor, vertebra by vertebra. Allow your knees to drop together and rest in Shavasana.

Adjustments

1. Heels closer to the tailbone.

2. Thighs are parallel and knees are perpendicular to the floor.

3. Squeeze the buttocks and lift the tailbone.

4. Keep both feet parallel to each other.

Variations

1. Hands supporting the waistline and lift the tailbone up towards the ceiling.

2. Catch hold of the ankles and lift the tailbone up towards the ceiling.

3. Interlace the fingers behind the back and lift the tailbone up towards the ceiling.

Benefits

1. This asana helps to realign the spine, by eliminating rounded shoulders and relieving backache.

2. It massages and stretches the colon and abdominal organs.

3. Improving digestion.

4. It also tones the female reproductive organs.

Contraindications

1. People who are suffering from peptic or duodenal ulcer.

2. Abdominal hernia should avoid this asana.

Supta Matsyendrasana Steps with breathing

1. Begin with supine position by lying flat on back with both the legs together and hands besides the hips. Now, bend the right leg and keep the right foot closer to the left knee.

2. Extend both the arms sideways, at the shoulder level, palms facing downwards.

3. Now bring the right foot at the outer edge of the left knee. With exhalation bring the right knee towards the floor and using the left hand, push it more towards the left side and roll the neck towards the right side.

4. Maintain the pose from 30 seconds to a minute without straining and repeat the asana on the other side also.

5. Slowly release the hands and legs and relax in Shavasana.

Adjustments

1. Palms should face downwards in line with shoulders.

2. Foot of the bent knee is in line with the knee of the straightened leg.

3. Bent Knee should be at the hip level.

Variations

1. Catch hold of the shin bone.

2. Interlace the fingers behind the hamstring and extend the bent knee.

Benefits

1. Improves spinal flexibility.

2. Relieves pain and stiffness in the hips and lower back.

3. Improves digestion and detoxifies internal organs.

4. Massages abdominal tissues.

Contraindications

1. This asana should be strictly prohibited by the people with recent internal organ surgeries.

2. People who have limited range of motion in the hip region.

3. Severe lower back problems.

4. Hernia and neck injuries.

Reclining Pigeon pose Steps with breathing

1. Begin with supine position, lie flat on the back with legs and feet together in a straight line.

2. Now slowly bend the legs, bringing the soles of the feet on the mat.

3. Lift the right leg and cross it over the left leg, bringing the ankle several inches above the knee of the left leg.

4. Bring the right hand inside the left thigh and left hand from the outer side of the left thigh, now clasp the fingers behind the left hamstring and lift the left foot off the floor.

5. Begin to gently pull the knee towards the chest and remain in this pose for 30 seconds to a minute, then switch sides.

6. And Finally With exhalation, gently release the legs, release the clasped fingers, bring the foot down and relax in shavasana.

Adjustments

1. Feet closer to the hips.

2. Bring ankle in line in addition with knees.

3. Maintain the pose without stressing the neck muscles and the shoulder blades.

Variations

1. Catch hold of the shin bone.

2. Interlace the fingers behind the hamstring and extend the bent knee.

Benefits

1. Gives a deep stretch to lower back.

2. Stretches outer thighs, and glutes muscles.

3. Improves blood circulation in the lower limbs and in the pelvic region.

Contraindications

1. People suffering with chronic knee.

2. Sacroiliac issues should avoid this asana.

Vipareeta karni Steps with breathing

1. Begin with supine position, lie flat on the back with legs and feet together in a straight line. Place the hands and arms close to the body with the palms facing down.

2. With inhalation, raise both the legs vertically, keeping them straight and together.

3. Firm the palms down, raise the buttocks off the floor, taking the legs further over the head, turn the palms up, bend the elbows and let the top of the hips rest on the base of the palms. In the final position, the weight of the body rests on the shoulder, neck and elbows, the trunk is at a 45 degree angle to the floor and the legs are vertical. Maintain the final pose from 30 seconds to a minute.

4. To come out of the asana, with exhalation, lower the legs over the head, then place the arms closer to the body, slowly lower the spine ,(vertebra by vertebra along the floor) and when buttocks reach the floor, lower the legs and relax in shavasana.

Adjustments

1. Raise the legs to 90degree by pressing palms down on the ground and use hands to support your hips.

2. Keep your head and neck in a neutral position.

3. Let your sternum lift towards the chin.

Variations

1. Vipreet karni can be done using the wall support.

2. Legs can be spread in wide ‘V’ position when they are against the wall.

Benefits

1. It balances the circulatory, respiratory, digestive, reproductive, nervous and endocrine systems.

2. It also tranquilizes the mind, relieves mental and emotional stress, and helps clear psychological disturbances.

3. It boosts the immune system.

4. Massages the abdominal organs.

Contraindications

1. This asana should not be practiced by the people suffering from enlarged liver and spleen.

2. Slipped disc.

3. High blood pressure, other heart ailments.

4. Weak blood vessels in the eyes.

Steps with breathing

1. Lie flat on the back with the legs and feet together. Place the arms besides the body with the palms facing down.

2. Raise both legs to the vertical position, keeping them straight and together, press down the palms and lift the buttocks, rolling the back away from the floor.

3. Turn the palms up, bend the elbows and place the hands behind the rib cage to support the back.

4. Lower the legs over the head and bring the toes towards the floor behind the head without straining, but do not force the toes to touch the floor. Hold the final pose from 30 seconds to a minute.

5. Release the pose and relax in shavasana by taking the toes off the floor, lowering the arms with palms facing down, then gradually lower the legs and each vertebra of the spine to the floor, followed by the buttocks.

Adjustments

1. Lift legs at a 90-degree angle.

2. Lengthen the torso upright and keep it perpendicular to the floor.

3. Legs fully extended and toes released.

Variations

1. Parsva halasana (left and right).

2. Interlacing the fingers behind the back and straighten the arms.

Benefits

1. Very effective in relieving constipation and dyspepsia.

2. The movement of the diaphragm during the practice of halasana massages all the internal organs, it activates the digestion system and improves liver and kidneys function.

3. It strengthens the abdominal muscles, relieves spasm in the back muscles, tones the spinal nerves and increases the blood circulation to the whole area.

4. It regulates the activity of thyroid gland, which balance the body’s metabolic rate. It also improves the immune system.

Contraindications

1. This asana should not be practiced by those who suffer from hernia.

2. Slipped disc, and sciatica.

3. High blood pressure and

4. Any other serious back problem and neck injuries.

Steps with breathing

1. Lie flat on the back with legs together and straight. The arms should be by the sides, palms facing down, head, neck and spine should be in a straight line.

2. Inhale deeply, bend both the knees and bring the thighs closer to the chest. Interlock the fingers and clasp the hands on the shin bones just below the knees. While exhaling, raise the head and shoulder and try to place the chin in the space between the two knees. Maintain the asana from 30 seconds to a minute.

3. Slowly lower the head, shoulders and legs and rest in shavasana.

Adjustments

1. You can either interlock your fingers or hold the elbows of the opposite arm.

2. Try to keep your lower back well grounded on the floor.

3. As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest.

4. It is important to start with the right leg because it presses the ascending colon directly. follow with the left leg which presses the descending colon directly.

Variations

1. Eka Pada (single leg) Pavanamuktasana.

2. Pawanamuktasana without raising the head.

Benefits

1. Strengthens the lower back muscles.

2. It massages the abdomen and digestive organs and is therefore very effective in removing wind and constipation.

3. It strengthens the reproductive organs and also useful for impotence, sterility and menstrual problems.

Contraindications

1. Not to be performed by the people suffering from high blood pressure.

2. Serious back conditions such as sciatica and slipped disc.

Shalabhasana Steps with breathing

1. Begin with the prone position lying on the mat on stomach, rest the forehead on the ground and place the hands on the ground below the inner thighs.

2. Now slowly place the chin on the floor and using the strength of your hands and back muscles, raise the left leg as high as possible reaching the toes away from the hip sockets, keeping the other leg straight relaxed and in contact with the floor. Maintain the pose from 30 seconds to a minute.

3. With exhalation, bring the left leg down and repeat the same with the right leg.

4. Release your hands and neck and relax in makarasana.

Adjustments of Shalabhasana

1. Chin on the ground.

2. Palms facing downwards toes should be in contact with the floor.

3. Keep both the legs straight with the toes pointing outwards throughout the practice.

Variations of Shalabhasana

1. With the support of the right leg raise the left leg as high as possible and repeat on the other side.

2. Poorna (Full) salabhasana where both the legs are raised.

Benefits

1. Shalabhasana is an excellent asana for strengthening the back muscles and pelvic organs.

2. It tones and balances the functioning of the liver, stomach, bowel and other abdominal organs and stimulates the appetite.

Contraindications

1. Should not be practiced by the people with weak heart, high blood pressure.

2. Pregnant women and

3. Those who have undergone any recent abdominal surgeries.

Steps with breathing

1. Begin in prone position lie on your stomach with your toes flat on the floor and forehead resting on the ground.

2. Slowly bring the chin on the mat, keep the palms beside the shoulder level facing forward and draw your elbows towards the side of the body.

3. With inhalation push down through the palms and lift the chest slowly up towards the ceiling and maintain the final pose from 30 seconds to one minute.

4. While exhaling slowly bring the chest down and relax in makarasana.

Adjustments

1. Feet flat on the floor.

2. Palms right beside the shoulder level and while lifting the chest up, keep the navel on the floor.

3. Shoulders away from the ears and broaden the collar bones.

4. Press the pubic bone.

5. Neck should be neutral.

Variations

1. Baby cobra (resting on the elbows).

2. Lift the arms off the floor.

Benefits

1. Brings rich blood supply to the spine, hence, keeps the spine supple and healthy.

2. Beneficial for all the abdominal organs, especially the liver and the kidneys.

3. It alleviates constipation.

4. It tones the ovaries and uterus and helps in menstrual and other gynecological disorders.

Contraindications

1. People suffering from peptic ulcer, intestinal tuberculosis, or hernia and people who recently underwent abdominal surgeries should avoid this asana.

2. Pregnant women should also avoid this asana.

Steps with breathing

1. Start with dandasana and slowly come in with vajrasana (heels beneath the hips) and walk your hands all the way forward until torso is parallel to the floor (also called table top position).

2. Now tuck the toes, bring the upper torso down and lift the knees off the floor.

3. In the final posture 4 limbs of the body should be in contact with the floor i.e. feet and palms. Maintain the final pose from 30 seconds to one minute.

4. Slowly bring the knees down, lift the upper torso up, release the toes and rest in shishu asana.

Adjustments

1. The feet should be placed approximately hip width apart.

2. Neither the shoulders nor the lower back should sink down.

3. Avoid lifting of the hips up.

4. Should maintain the 90degree angle between the shoulder and the elbow.

5. Core should be engaged.

Variations

1. Utthita chaturanga dandasana (extending the elbows).

Benefits

1. The pose strengthens the arms and the wrists and develop mobility and power.

2. It also contracts and tones the abdominal organs.

3. It tones and strengthened the spinal muscles.

Contraindications

1. People suffering from carpel tunnel syndrome and shoulder dislocation should avoid this asana.

2. Avoid it during menstruation cylcle.