Ustrasan

Vajrasana is a good preparation for Ustrasana because it lengthens the skin on the front of your shins, ankles, and feet so that they make maximal contact with the floor, pressing your shins maximally into the floor.   Try to get your heels in Vajrasana quite close together, touching if possible.   It may help to belt your ankles together.

Then hold Vajrasana for a good long time (may be do some arm and shoulder work during this period) as a preparation for Ustrasana.   This pose is also good for working toward the leg actions of Gomukhasana.

steps for Performing:- 
Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.

Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.


Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you're not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.

See that your lower front ribs aren't protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.

Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child's Pose for a few breaths.

Benefits of Ustrasan:-

Reduces fat on thighs

Opens up the hips, stretching deep hip flexors

Stretches and strengthens the shoulders and back

Expands the abdominal region, improving digestion and elimination

Improves posture

Opens the chest, improving respiration

Loosens up the vertebrae

Relieves lower back pain

Helps to heal and balance the chakras

Strengthens thighs and arms

Improves flexibility, especially in the spine

Stimulates endocrine glands

Releases tension in the ovaries

Stretches the ankles, thighs, groin, abdomen, chest, and throat

Cures constipation

Tones organs of the abdomen, pelvis, and neck

Complements overall health and well-being

Sarvangasana

This is a mysterious Asana which gives wonderful benefits. This is termed "all-members' pose," because all the parts of the body are engaged when this Asana is performed. Sarvangasana is considered to be the 'Queen of yoga asanas', Sarvangasana (shoulder stand) is a yoga pose which involves the muscles of the entire body. It is classified as an inverted pose. Inverted poses help to tone and stretch the body by working against the force of gravity. sarvangasana is one of those poses which improve blood circulation throughout the body.There are many health benefits of practicing this pose on a regular basis.

Steps to Perform :-
Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.

Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.

Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.

Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.

As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.

benefits:-
 In this Asana, the thyroid gland is nourished properly which plays a prominent part in the metabolism, growth, nutrition and structure. Healthy thyroid means healthy function of the circulatory, respiratory, alimentary, genito-urinary and nervous systems of the body. This thyroid operates in conjunction with other ductless glands, pituitary, pineal in the brain, suprarenal above the kidneys, liver, spleen, testes. If this thyroid is diseased all the other glands suffer. A vicious circle is formed. Sarvangasana keeps a healthy thyroid. Healthy thyroid means healthy functioning of all the organs of the body.

Yogis have practising  this Asana to hundreds of persons. Yogis have started a Sirsha-Sarvanga Propaganda. Yogis generally recommend these two Asanas, combined with Paschimottanasana invariably to those who approach them. These three Asanas alone can keep you in perfect health. You need not take any long walk or physical exercise. All have unanimously reported to them of the wonderful, mysterious, beneficial results of this Asana. As soon as you come down from the Asana, it braces you up and gives a new vigorous, healthy tone. It is an ideal "pick-me-up".

It supplies a large quantity of blood to the spinal roots of nerves. It is this Asana which centralises the blood in the spinal column and nourishes beautifully. But for this Asana there is no scope for these nerve-roots to draw sufficient blood-supply. It keeps the spine quite elastic. Elasticity of the spine means everlasting youth. It prevents the bone from early ossification (hardening). So you will preserve and retain your youth for a long time. This Asana destroys the ravages of old age. It helps a lot in maintaining Brahmacharya. Like Sirshasana, it makes you an Urdhvareto-Yogi. It checks wet-dreams effectively. It acts as a powerful blood tonic and purifier. It tones the nerves. It is a cheap, readily available blood, nervine and digestive tonic. It is at your disposal at all times. It will save your doctor's bills. When you have not much time to practise a course of Asanas, do this without fail daily along with Sirshasana and Paschimottanasana. It is useful in gonorrhoea and other diseases of bladder and ovaries. It removes sterility and diseases of womb. Ladies also can practise this Asana with safety. Sarvangasana awakens Kundalini and augments the Jatharagni (digestive fire). It removes dyspepsia, constipation and other gastro-intestinal disorders of a chronic nature. It energises, invigorates and vivifies. A course of Sirsha-Sarvangasana powerfully rejuvenates.

Sasankasana

The Rabbit or The Crescent Moon Posture. Sasanka mean Crescent Moon. It is also believed that originally the name was Sasaka (Rabbit) Asana (Posture). In the final position of the asana the body resembles a Crescent Moon or Rabbit.Rabbit pose is one favorite spine stretching asana.it lengthens the upper and middle trapezius, rhomboids, and all the muscles along the back of the neck.

Corpse pose (Shavasana) marks the beginning and end of any yoga session. It is indeed very relaxing pose and easy to accomplish.Lie down straight on your back, hands on either side at a small distance from the body.Leave your entire body loose, eyes remaining close. Breathe slowly, concentrate and keep mind away from all wild thoughts.Be still in the posture for ten to fifteen minutes and you will feel totally rejuvenated both mentally and physically.



Steps:-


To begin this pose, you should first assume Vajrasana (Diamond Pose). Both your palms should be placed on your knees.
Keep your neck and spinal cord straight.
Shut your eyes and begin focusing on your breathing and your body. During the initial stages, you can practice it with your eyes open, but eventually you should be able do it with your eyes closed.
Take a deep breath and without allowing the elbow to bend, bring your hands above your shoulders. Equal distance should be maintained between your arms with your fingers raised.
Slowly exhale and reach down to touch the ground with your head and both your hands. Relax when the forehead and palms touch the ground. Some areas of the chest and abdomen will rest on the thighs.
Let your upper torso relax and remain in this position for a while. Make sure that your arms remain straight. The neck should also be kept straight between the arms.
To finish, you should exhale and place your palms on your knees. One cycle will be completed with this step. During the initial stages of your practice you could do 5 to 7 cycles.

Benefits:-

Muscles: It strengthens the pelvis, rib cage, back, and arms. It provides an intense stretch to the back part of the body in the gluteals, arms, back, neck, and shoulders.

Joints: It helps in the extension of the neck, arms, and spine, and also flexes the knees and hips.

Heart: Practicing this pose helps improve the circulation of blood to the scalp, face, and brain. It gives a nice glow to the face.

This pose helps in regulating the adrenal glands.

When doing this pose, the stomach, spleen and liver are also activated, thus helping in their functioning.

The Hare Pose is also beneficial to the reproductive organs.

In addition, the pose is said to massage all the internal organs in the abdominal area.

Breathing: Compressing the stomach and chest reduces the capacity of air held by the lungs. Breathing also gets constricted at the area of the throat. Shashankasana helps in making use of the back part of the rib cage while breathing and in controlling the breathing speed.

Refreshes the brain and relieves depression, insomnia, and mental fatigue.

It improves concentration and memory.

Relaxes the nervous system.

It helps reduce emotional instability and anger

Precautions :-

Avoid practice of this pose if you suffer from vertigo, slipped disc, high blood pressure, and heart-related problems.

Dhanurasana

 This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string. The spinal cord is the most important and most subtle part of the body. Most asanas involve the spinal column. The asanas are designed to cultivate the root of our tree of life, the spinal column. This asana helps to develop the spine.This asana is also called the Bow pose. In this asana, the focal point of concentration is the spinal column. Just relax in this posture. With full awareness and concentration, feel the pull exerted in the spine and back muscles. Know your flexibility, and do not strain beyond a point. Thoughts must be gently brought back to focus, if they tend to drift away. The mind must be fixed on the bodily movements and should be relaxed. 

Steps to perform:-


Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

Benefits:-

This asana has numerous benefits. It is a combination of two asanas (Bhujangasana - the cobra pose, in which only the front of the torso is raised, and the Shalabhasana or the grasshopper asana, in which the legs are raised).

Strengthens the back and abdominal muscles

Stimulates the reproductive organs 

Opens up the chest, neck and shoulders

Tones the leg and arm muscles

Adds greater flexibility to the back

Good stress and fatigue buster

Relieves menstrual discomfort and constipation

Helps people with renal (kidney) disorders

In addition, it is also found to be extremely beneficial for diabetics and those with constipation problem.

Precautions:-

Do not practice Bow Pose (Dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.

Ladies should avoid practicing this yoga pose during pregnancy

MAKARASAN

Makarasana or the crocodile pose is a great pose for all round stretching of the body. It is a pose that straightens and stretches the muscles of the back, legs, buttocks, and the back of the arms and legs. The crocodile pose in yoga is also a great pose to reduce stress and improve posture. The aim of this yoga pose is to release strain caused by other asanas.The pose is such an inclusive one that you can feel the stretch all the way from the neck to your calves.

Steps to Perform:-


Lie down on the floor on your stomach with your hands on the sides. Your chin and chest should also be touching the ground.
Stretch out both legs to full length.
Separate both legs and place them on the floor such that the toes are pointing outwards and heels inwards.
The feet should be at right angles to the legs.
Raise your head and trunk.
Take your right hand under the left shoulder.
Hold the left shoulder gently with your right hand.
Grasp the right shoulder with your left hand gently.
The two hands should be making a double triangle one above the other.
Place your forehead on the triangle. Your face should be within the space created by both arms.
Close your eyes and relax your whole body.
Practice abdominal breathing. Remain in this position as long as you are comfortable.Turn over
Lie on your back and start again.

Benefits Of Makarasan:-


Makarasana induces a complete relaxation of the body and mind.
Makarasana relaxes the muscles and relieves the fatigue after a strenuous yoga session.
Makarasana relieves and helps correct many breathing troubles and disorders in the genito-urinary system.
Makarasana helps to reduce-high blood pressure.
Makarasana stimulates the small intestines which, in helps the digestive processes.
Makarasana prevents scoliosis and flatulence
Makarasana is beneficial in Asthma. It is effective in treating respiratory arrhythmia also.
Abdominal muscles get an automatic massage while practicing Makarasana.
For those who have acquired wrong process of respiration (due to Asthma etc.) Makarasana is most useful.

Makarasana maintains the flexibility of these areas and is beneficial for those with sciatica, slipped disc, backache and spondylitis in the lumber region.

Precaution:-

In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep which one should strictly avoid.

TRIKONASAN

Three Angle Pose

In this asana the position of the body becomes like a triangle (trikon).  it is called Trikonasana. In Sanskrit language “Trikona” stands for “three angles” or “triangle” and also while practicing this asana the body structure seems to be triangular shape that is why this asana is renowned as Triangle Pose. This asana is also famous by the name Utthita Trikonasana which means Extended Triangle Pose.
Here we showcase steps for how to do Trikonasana and straightforward method for gaining Trikonasana benefits. This asana stimulates flow of blood in entire body and also provide relaxation to shoulders, back, legs and forearms muscles. It also offers ease to spinal disc and reduces lower-back disorders.

Procedure to Pratcise:-


1.Lift the left leg and place it at a maximum distance towards the left.

2.Turn the toe of the left foot towards the left and inhale.

3.Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe.

4.Take the right hand forward straight above the right ear and continue smooth breathing.

Position to Perform:-

It is necessary to keep the right hand, mid body and right leg in one straight line in this asana.
The neck and the waist should be kept straight.
The arms of the right hand should be kept touching the right ear. 
At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor.
In this position the weight of the whole body comes on the left hand.

Releasing the Position:-


1.Exhale and inhailing, bring the right hand to its original place.

2.Straighten the left knee and bring the left hand to its original place.

3.Turn the left leg toe to front.

4.Bring the left leg near the right one and take up the standing position.



Trikonasan Benefits:-

This Asana gives very good lateral movements to the spine. It is an auxiliary Asana to Ardha Matsyendrasana. It amplifies and fulfils the Matsyendrasana. Yogis also gives a description of this Asana in his system of physical culture exercises. If you have a healthy spine, you can sit in your meditation in one Asana for many hours without fatigue. For a Yogi the spine or Meru Danda is a great thing as it is connected with the spinal cord and the sympathetic system. It is the spine that contains the important Sushumna Nadi which plays a vital part in the Kundalini movement. This Asana tones the spinal nerves and the abdominal organs, increases peristalsis of the bowels and invigorates appetite. Constipation is relieved. The body becomes light. Those who suffer from shortening of the leg due to fracture of hip or thigh bone (Femur) or bones of the leg (Tibia or Fibula) will be benefited by this Asana. This Asana lengthens the legs.


Precaution:-

Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.

MATSYASANA

The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine and muscles.

Poses:-

1.Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.

2.Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. 

3.You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.

4. Breathe in and raise the head, shoulders, upper arms and body up the floor. Keep the buttocks and the legs on the floor.
Push the front of the body forwards and up towards the ceiling opening and expanding the front of the chest.

5. Breathe out push the elbows down into the floor, curve the body back and lower the top of the head onto the floor. Arching back and raising the front of the chest further up.

6. Push the heels away from the body stretching them out.

7. For more of an advanced version release the arms and hands from the below the body and bring hands folded in Namaste or the prayer position at the front of the chest.

8. Hold this posture for a while arching the back and breathe normally.

9. Bring arms down by the sides. Breathe out push the palms down on the floor, taking care that you not stretch or strain the neck. Relax the back on the floor lowering the top to the bottom of the spine.

10.Relax the arms by the sides, palms facing towards the ceiling. Now relax the whole of the back of the body on the floor.

11.Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

Benefits of Matsyasana :-


This asana stimulates the thyroid and para-thyroid glands.
Eases the upper body congestions.
Tones up the heart muscles.
Opens and expands the chest.
Helps in various respiratory problems.
Relieves tension in your neck, throat, and shoulders
Stretches and tones the front of your neck and your abdominals.
Stretches and stimulates the organs of your belly and throat.
Strengthens your upper back and the back of your neck.

Precautions:-


Uncontrolled High Blood Pressure,Glaucoma.
Low Back Problems - keep your knees bent, flat on the floor, or use a bolster across your spine to have a more passive version of the pose .
Neck problems - use a block, bolster, or blanket to bring the floor closer to your head. 
Low Blood Pressure - Strongly use your arms on the floor to control your exit from the pose, taking a deep inhale as you exit, and lie quietly before moving to the next pose to avoid dizziness.
Eases the tensions in the neck.