Eka pada koundinyasana

Eka pada koundinyasana:-

How to do:-

• Start with the standing position or tadasana. Then come into a squat with thighs pressing together, sitting on the toes of the feet.
• Twist towards the left and left and  place both the hands on the floor. The right hand will be touching the left leg above the knees.
• Learn forward towards the left and try to lift yourself off the floor by using both the hands. This is same as the twisted bakasana. From this position we can move on to the Eka pada koundinyasana.
• Take the left leg backwards and at the same time move the right leg forward and let it rest on top of the right hand elbow.( Now doing this may be difficult. Hence, on can try first keeping the left leg straight pointing out and the right leg backwards, straight in line with the body. From here, in a single step flip the left leg back and the right leg forward.)
• This is the final pose. The right leg in pointing outwards towards right and the left leg is straight in  line with the body. The left hand and elbow is free, just balancing the weight of the body.
• Remain in the final position for as long as you are comfortable. In the final pose, one can hold the breath or can take very slow shallow breaths.
• To release the pose , lower the left leg and let it touch the floor. At the same time the right leg can be bent and lowered to touch the floor. From here come back to the squat position.
• Your can do this with the other leg also.

It's benefits:-

• Eka pada koundinyasana rejuvenates the digestive system.
• It improves the sense of balance.
• The spinal twist strengthen the spine.
• Eka pada koundinyasana strengthens the arms, wrist and shoulders.
• It massages the abdominal organs and tone them.

Eka padasana or one foot balancing pose

Eka padasana or one foot balancing pose:-

How to do?????

• Stand straight and raise your hands above the head. Inhale while raising your hand, expanding the chest.
• Interlock the fingers and hold the hands together.
• Bend forward slowly with arms stretched out in front of you. Exhale while bending forward.
• Simultaneously, raise the left leg and take it backwards.
• Keep bending forward till your body is parallel to the ground. At the same time, take your left  leg backwards so that it is perpendicular to the right leg.
• The entire body weight is supported on the left foot alone.
• In the final pose, the hands, body, truck and legs are in a straight line, parallel to the ground. The whole body is perpendicular or at 90 degrees to the right leg looking like a "T".
• Maintain this position as per your comfort level. During the final position you can breathe normally. Concentrate on the sense of balance and try to maintain this position for as long as you can.
• Repeat the same with the other leg,in which case the entire body weight is supported by the left foot alone

It's benefits:-

• Eka padasana helps to strengthen the leg muscles.
• Eka padasana improve the sense of balance and develop the nervous coordination.

Dolphin plank pose

Dolphin plank pose:-

How to do?????????

• The dolphin plank pose can be approached from various starting poses. The earliest would be to start in the kneeling position.
• From the kneeling down pose, bend over and place the forearms on the ground in the front of you.
• Slide the knees slightly back, straight your back and raise the buttocks up.
• Slide the leg back further, till the body is in a straight line. Keep the legs off the floor, except for the toes.
• Use the toes to support the partial weight of the body.
• Remain in the position for as long as you are comfortable. Breathe normally in this position. The body weight is entirely supported by the toes and the forearms.
• To release the pose, bring down the legs and let the knees touch the floor. Slide your legs further up and then raise yourself up to the sitting position.
• Lie down in the any relaxation pose like shavasana for few minutes. In the dolphin plank pose , all muscles are stretched. This stretch is followed by relaxation pose in the end can help to release stress in the body as well as in mind.

It's benefits:-

•  dolphin plank pose strength the arms and the shoulders.
• It tones the muscles of the abdomen.
•  dolphin plank pose improve the sense of balance.
• It increases the strength of core muscles in the chest, abdomen, arms and legs.

Contradictions:-

•  dolphin plank pose should be avoided by those who are suffering from any injury of arms, shoulder, neck and hip.
• Those who have recent surgery of arms, shoulder, hips should avoid this Asana.

Dhanurasana or the bow pose

Dhanurasana or the bow pose:-

How to do :-

• Lie down flat on the stomach with your hands on the side. Relax and breathe normally.
• Slowly bend your knees backwards as far as possible, almost touching the back of your buttocks.
• Now arch your head and neck upwords and backwards . Slowly move the hands towards the lower leg. Use both your hands and try to hold of your lower leg at the ankles. Hold on the ankles till you complete the Asana.
• Now inhale deeply and expand your chest. At the same time null the legs upwards using your hands. Arch your trunk backward and upwards along with your head and neck. When fully stretched, your shape will resemble a bow. Your thighs will raised above the ground and you will be resting on the abdomen and the lower part of the chest alone.
• Continue in the position as much as you are comfortable, starting from few seconds up to 30 seconds.
• Release the pose by letting go your lower leg and bringing the legs, truck and head to the original supine position. Exhale during this process of releasing the pose.
• Dhanurasana gives a very good back bend. It is good to follow it up a counter pose to stretch the body in the opposite direction. The child's pose can be a good counter pose for Dhanurasana. To perform the child's pose, kneel on the floor and bend toward, putting your head between the knees and the forehead touching the floor. Take your hands behind your buttocks and hold your right wrist with your left hand. Adjust your position to relax all your body parts. Breathe slowly and deeply in the  position. Stay as much as you are comfortable.
• Slowly release the child's pose and rest in savasana.

It's benefits:-

• Dhanurasana improves the strength of the back and the lower abdominal muscles.
• It gives a good stretch to the shoulders, hands, thorax, thighs and the legs.
• Dhanurasana massages the abdomen and internal organs.
• It improves digestion.
• It massages the pancreas and is good for diabetic patients.
• Dhanurasana expands the chest and correct the stooping of the back and shoulders.

Best yoga asana

1. Chaturanga dandasana or the four limbed staff pose:-

How to do???????

• Start with the kneeling position or vajrasana.
• Now, raise the buttocks up and bend forward, placing the palms on the floor in the front of you.
• The palms should be spaced at shoulder length and the hands should be straight. The knees and lower legs are rested on the floor.
• Now, take your legs back with the legs supported on the toes.
• This is the high plank pose where the knees are above the ground and you are supported by the palms and the toes.
• From the high plank pose lower the knees to the ground and bend the elbows bringing the torso closer to the floor. At this point the two hands are on the sides, elbows bend and the chest above the ground.
• Raise your knees above the floor, so that the body is in straight line, horizontal to the ground. The entire weight of the body is resting on the plans and the toes.
• This is the final position. Maintain this position for as long as you are comfortable.
• To release the position, make the hands straight and lower the knees to the ground to come to the high plank pose.
• Then bend the knees and bring back the buttocks to the kneeling position.

It's benefits........

• Makes your arms strong.
• Keep your back straight.
• It helps to reduce back pain.

Dandasana or the staff pose:-

How to do???????

• Sit on the floor and stretch your legs in fefro of you.
• Place the hands on the sides on the floor.
• Bring the two legs together with both the feet touching each other.
• Put slight pressure on the floor with your palms and raise your spine up. The back and the head should be held straight and gaze forward.
• Flex the feet backwards so feel a slight tug under the legs muscles.
• Broaden the chest so that the two shoulder blades are pulled towards each other in the back. If you have a weak back, you may use the support of the wall to do this pose.
• Push the thighs to the floor and make sure the legs are straight. If your hamstring are tight, then you may use a blanket under your legs.
• Breathe normally and maintain this position for as long as you are comfortable.

It's benefits.........

• It provides stretch to the hamstring.
• It relieves tension and stress.
• It provides stretch to the shoulder.
• It helps to improve posture.

Chakrasana or the wheel pose

Chakrasana or the wheel pose:-

How to do?????

• Lie down on your back with hands on the side.
• Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
• Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
• Life your body up with the support of the palms and the feet.
• Rotate the head slightly, so that your gaze is towards the floor.
• Stretch your thighs and shoulders. In the final position your body looks like an arch almost like a wheel.
• Maintain the pose for as long as you are comfortable.
• To release the position, lower your body till it touches the floor. Straighten your legs. Hands can go back to the original position to the sides.
• It should be followed by  forward bending poses to counteract the pressure created by the back bend.

It's benefits......

• It stretches  back and spine.
• It stimulates thyroid gland.
• It energize the body.
• It promotes the weight loss.
• It strengthens arms, shoulders, wrist and legs.
• It cures asthma and osteoporosis.
• It relieves tension, fatigue and anxiety.

Contradictions........

• Avoid this pose if you have any back injury.
• If you have heart problem, then do not try this pose.
• Do not try this, if you are suffering from hernia.
• Do not try this pose, if you are suffering from headache, diarrhea.
• Avoid this pose, if you are suffering from any spinal or cardiac diseases.

Dandasana or the staff pose

Dandasana or the staff pose:-

How to do???????

• Sit on the floor and stretch your legs in fefro of you.
• Place the hands on the sides on the floor.
• Bring the two legs together with both the feet touching each other.
• Put slight pressure on the floor with your palms and raise your spine up. The back and the head should be held straight and gaze forward.
• Flex the feet backwards so feel a slight tug under the legs muscles.
• Broaden the chest so that the two shoulder blades are pulled towards each other in the back. If you have a weak back, you may use the support of the wall to do this pose.
• Push the thighs to the floor and make sure the legs are straight. If your hamstring are tight, then you may use a blanket under your legs.
• Breathe normally and maintain this position for as long as you are comfortable.

It's benefits.........

• It provides stretch to the hamstring.
• It relieves tension and stress.
• It provides stretch to the shoulder.
• It helps to improve posture.
• 
  

Contradictions.......

• Anyone suffering from injury should avoid this.
• Person suffering from heart disease should avoid this.

Brahmacharyasana or continence pose

Brahmacharyasana or continence pose:-

How to do??????

• Sit in the floor with the legs stretched out in the front of you.
• Keep the hands on the sides with the palms touching the floor. The palms should face forwards. Keep the hand and elbow straight.
• Tense the entire body to make the legs, abdomen and chest stiff.
• Now raise yourself up with the aid of the palms alone. This needs some strength in the beginning. With practice one will be able to lift oneself up entirely by using the palms. The weight is borne entirely by the hands and shoulders.
• The entire body is balance on the hands. This is the final position.
• Remain in this position for as long as you are comfortable. Retain your breath in the final position.
• Return to your base position on the floor. Exhale after touching the floor. Take few normal breaths before repeating the process. Practice up to 3 times in each session.
• After this pose, take rest in shavasana or corpse pose.

It's benefits.......

• This asana strengthens forearms, wrist and shoulders.
• It helps to reduce belly fat.
• This asana strengthens back, abdomen, legs and hips.
• It helps to reduce stress and anxiety.
• It makes better digestion.

Contradictions.....

• Avoid it, if you have any kind of shoulder, back and hip injuries.

Bhujangasana or cobra pose

Bhujangasana or cobra pose:-

How to do??????

• Lie down on your stomach with hands on the side, toes touching together.
• Bring your hands to the front at the shoulder level, with palms resting on the floor.
• Slowly raise your trunk and head with the support of the palms alone. The arms should be bent at the elbows.
• Arch your neck slightly backwards, so that the pose looks like a cobra with raised hood.
• Breathe normally and feel the stomach press against the floor.
• Hold the pose for few seconds in the beginning stages. One may go up to 2 minutes as one progresses.
• You can release the pose by bringing the hands back to the sides and resting your head on the forehead. Then, place the hands under your head like pillow. Bend and rest your head on one side and breathe normally.

It's benefits..........

• It tones the buttock muscles.
• It increases flexibility of the spine and the muscles around it.
• It tones the organs in the lower abdomen.
• It stimulates the digestive, reproductive and urinary systems.
• It helps to regulate metabolism, thus it balance body weight.
• It relieves stress and fatigue.
• It improves the circulation of blood and oxygen.
• It improves menstrual irregularities.

Contradictions.......

• Women who are pregnant or menstruating should avoid this pose.
• If you have any neck injury or pain, its better to avoid this pose.
• Someone suffering from stomach disorders should do this pose under the guidance of expertise.
• Someone suffering from back pain should clearly avoid this pose.

Bhadrasana or gracious pose

1.   Bhadrasana or gracious pose:-

How to do???????

• Sit on the floor with legs stretched out.
• Fold both the legs and bring them close to each other. The souls of the feel must touch each other. 
• Use the hands to hold the toes of the feet. Pull the legs towards the perineum. The legs should rest on the ground, touching the floor. This will require a good amount of flexibility in the beginning.
• Keep the spine straight and relax the trunk especially the shoulders.
• Maintain this final position for as long as you are comfortable. The breathing can be slow and rhythmic. For physical benefits, practice the final pose. For spiritual benefits one may also practice awareness of the mooladhara chakra.
• This pose include this much only.

It's benefits.........

• It strengthens the thighs, hips and buttocks.
• It develops flexibility in legs.
• It calms the brain and reduces mental activity.
• This posture directs the pranic energy upwards.
• It is an excellent posture  for meditation.
• It improves focus and concentration.
• It combats fatigue.

Contradictions......

• Don't practice this pose if you have any kind of knee and hip injuries.

Balasana or child pose

Balasana or child pose:-

How to do ??????

• Start with the kneeling position. Keep the feet and toes together.
• Now, spread your knees slightly apart. Inhale slowly and deeply.
• Slowly bend forward and let your chest rest between the thighs. Exhale as you are bending down. Let your hands be in the front of you and resting on the floor, palms facing the mat.
• Adjust your pelvis and sacrum in such a way that your abdomen rests between the inner thighs and the back is stretched forward.
• The forehead should rest on the floor and palms facing downwards. Fully touching the mat. The arms should be in line with knees and fully stretched out and relaxed. If you have difficulty resting the forehead on the floor, you may use a pillow for support.
• Breathe normally in this position and feel the peace. Remain in this position for as long as you are comfortable.
• To release the pose, move your hands back and slowly raise yourself up to the kneeling position. To rest further, one can lie in the supine position to relax the legs and lower back if required.

It's benefits..........

• It stretches the hips, thighs and ankles.
• Relieves neck and lower back pain when performed with the head and torso supported.
• It is a good relaxation pose and relieves fatigue.
• It relieves tension and stress.
• It stretches the spine and lengthen it.

Contradictions.........

• Pregnant women should avoid this pose.
• Those who are suffering from any injury of knees should avoid this pose.

Dandayamana Bharmanasana or table balancing pose

Dandayamana Bharmanasana or table balancing pose:-

How to do?????

• Start with sitting in kneeling position or in vajrasana.
• Now assume the table possess follows. Place both your hands in front with palms on the floor facing forward. Raise yourself up and support yourself up and support yourself on the palms and knees. Adjust and bring the palms under your shoulders. Take the tail bone backwards and stretch your neck forwards to make the spine straight. This is a simple table pose.
• Inhale and slowly raise your right leg up backwards making it parallel to the ground. Breathe normally now.
• Keep the gaze focussed between the palms. Again inhale and raise the left arm and make it parallel to the ground.
• Spread out the fingers of the left palm and let it point towards the front wall.
• Breathe normally and maintain this pose for as long as you are comfortable.
• To release the pose bring back the arms to the ground and simultaneously, bring back the right leg to the floor and come back to the simple table pose.
• Repeat the same process with left leg.

It's benefits.......

• It strengthens the abdominal and lower back.
• It can relieve tension and stress, when awareness of breath is maintained.
• This pose helps to correct some postural defects.
• It strengthens the core muscles.

Contradictions...........

• It should be avoid by the pregnant ladies.
• If your neck is under pressure during practice,  you should avoid this.
• If you are suffering from any knee, shoulder or any other injuries, you should avoid this.
• Those who have undergone a recent surgery of knee, shoulder, leg, back, spine then you can do this after full recovery.

Baddha konasana or the bound angle pose

Baddha konasana or the bound Angle pose:-

How to do??????

• Sit on the floor with legs stretched out.
• Bend the knees and bring the feet together.
• Hold the ankles with the hands and pull it towards the groins.
• Wrap your interlaced fingers around the feet and hold it.
• Pull the feet towards you as much as possible. Do not strain.
• Try to keep the knees as close to the ground as possible, but do not force it.
• Keep the chest open and the back straight. Relax the arms and shoulders and gaze straight ahead. Breathe slowly and steadily with awareness.
• Hold the position as long as you are comfortable.
• To release the position, free the hands and stretch the legs. In front of you. Gently massage the thighs and groin muscles if there is any pain and if  needed, lie in shavasana as a relaxation pose.
• The knees can also moved up and down in the final position, also popularly known as the butterfly pose .

It's benefits.....

• Baddha konasana improves the flexibility of groin muscles, the hips and the thighs.
• The pose is good fot preparation to sit in other meditative postures like the lotus pose or padmasana.
• Helps to open up the pelvic area and can alleviate sciatica.
• It can help women to  regulate their menstrual cycle.
• It can relieve hernia.

Contradictions.........

• Women should avoid this during menstruations.
• It should not be done by those suffering from any groin, hip or knee injury.
• Those who have high blood pressure and heart problems should avoid this.

Bakasana or crow pose

Bakasana or crow pose:-

How to do??????

• Squat on the floor with legs slightly apart.
• Place the hands on the floor and let the palms feel the floor.
• Raise the heels and balance yourself on the toes.
• Slowly bend forward and shift the weight of the body to the palms.
• Lift yourself up using the palms. The elbows will be bent. Raise yourself up further till the hands are perpendicular to the ground.
• Now the entire weight of the body will rest on the palms and the knees should touch the outside of the hands, just above the elbows.
• Retain the breath in the final position. Maintain this position for as long as you are comfortable. Your concentration should be on maintaining the balance of the body.
• To release the pose, return to the initial squatting position and breathe normally.
• Repeat this as many times as you are comfortable.

It's benefits.........

• It stretches and strengthens the back.
• It strengthens arms.
• It tones the abdominal wall.
• It aids back pain and indigestion.
• It can remove tension and anxiety.

Contradictions.........

• Those who are suffering from knee, joint and back pain should avoid this.
• It should be avoid by women who are pregnant or women during their menstrual cycle.
• Blood pressure patients should avoid this pose.

Baddha padmasana or locked lotus pose

Baddha padmasana or locked lotus pose:-

How to do?????

• Sit in padmasana or the lotus pose. To accomplish this, sit on the floor with legs relaxed. Take the right leg and place it on the left thigh and then take the left leg and place it on the top of the right thigh. This is the classical cross legged lotus pose. One may also place the right leg over the left leg which can be seen in ancient sculptures of yogis and of buddha in meditation.
• Take the left hand behind the back and hold the toe of the leg on the opposite side. Similarly, take the right hand behind the back and hold the toe of the feet on the left side. This requires a bit if flexibility.
• Bend the head down and place the chin on the chest. This is the chin lock or Jalandhara Bandha.
• Place your gaze on the top of the nose. This is called nasikagra Drishti. The eyes can be kept partially closed.
• Maintain this pose as long as you are comfortable. Once you master this pose, it can be used for prolonged meditation sessions.
• One of the popular variations of badda padmasana that is practiced today does not use the chin lock and the nose tip gazing. Instead, after step second, bend the trunk forward and touch the ground with your forehead. Exhale slowly while you bend forward. Do this slowly with full awareness. Remain in this pose for as long as possible. Then inhale slowly and raise the head and straighten the trunk. Take few normal breaths. Repeat the process as many times as you can do.

It's benefits..........

• Baddha padmasana gives lots of flexibility to the arms and the legs.
• Baddha padmasana helps to achieve the physical and mental stability. Mind calms down and you will feels relax.
• It massages the organs in the abdomen alleviates pain in the arms and shoulders.
• It is beneficial in constipation and improves the functions of digestive system.
• It helps to make your spine straight.
• It is beneficial in arthritis.

Ashtanga namaskara or eight limbed solutation and ashwa sanchalanasana or th e equestrian pose

1.  Ashtanga namaskara or eight limbed solutation:-

How to do?????

• Lower the body so that the body is parallel to the ground.
• Let the following parts touch the floor :- the two feets, the two knees, the two palms, the chest and the chin.
• The hips and the abdomen slightly raised up.
• While performing this pose the breath is held outside and the breathing is stopped for few seconds.
• Only this much you have to do in this asana.

It's benefits.....

• It strengthens the muscles of hands and legs.
• It strengthens the chest.

2.  Ashwa sanchalanasana or the equestrian pose:-

How to do?????

• Ashwa sanchalanasana is done immediately after the padahastasana pose in Surya namaskara. So padahastasana is the starting pose for Ashwa sanchalanasana .
• Form this position, take the left leg as far back as possible. In the process, bend the right knee without changing it's position. Inhale while stretching the left leg backwards.
• Keep the hands straight with fingers touching the floor. Arch the back and tilt the head slightly backward. Look straight a head.
• When done as part of the Surya namaskara (sun salutation pose) a mantra " om Adityaya namaha" be chanted while performing this asana. Ashwa sanchalanasana is done as the fourth pose and the ninth pose of Surya namaskara.

It's benefits......

• It gives a sense of balanced nervous system.
• It tones the abdominal organs.
• It gives flexibility to the legs.

Ardha matsyendrasana or half lord of the fishes pose

Ardha matsyendrasana or half lord of the fishes pose:-

How to do?????

• Sit with legs straight and strength in front of you.
• Bend the right leg, lift it and place in on the left side of the stretched left foot.
• Bend the left leg and bring to close to the body. Place it under the right buttocks.
• Take the left arm around the right leg and grab the toes of the right leg with the left hand. The left armpits will be close to the right knee. This may be difficult in the beginning. You need a flexible back and spine to achieve this. If you cannot hold the toes, then hold the ankles or part the lower leg to start with. Later with practice you will be able to hold the toes.
• Now turn towards the right and simultaneously move the right hand behind the back. Twist the back and the neck to as far right as possible. Exhale while twisting the back and neck.
• Remain in this position as much as possible. Breathe slowly and normally in this final position. You can maintain the position from seconds to a minute as per your comfort.
• Return to the original position. Inhale while coming back to the position.
• Repeat the same process with other leg.

It's benefits:-

• Ardha chandrasana is one of the best poses to improve the flexibility of the spine. It keeps your spine young.
• It stretches the muscles along the spinal column and tones the spinal nerves. This can relieve some mild pains caused by stiff back.
• It is good for mild cases of slipped disk.
• It massages the organs in the abdominal region.
• It improves digestion.
• It tones the kidneys and improves secretion of the adrenal glands.
• It activates the pancreas and helps to manage diabetes.

Ardha kapotasana or half pigeon pose

Ardha kapotasana or half pigeon pose:-

How to do???????

• Sit on the floor in the kneeling position or vajrasana.
• Bend forward and place your hands on the floor with palms touching the ground. Let the hands be placed about 2 feet apart or the shoulder length.
• From this position, raise yourself up to the cat pose or marjariasana.
• SpeeaS out the knees so that there is a shoulder length gap between the two knees.
• Now bring the left foot forward and bendit sideways towards the right. Place the left foot just in front of the right knee.
• Stretch the right leg behind and straight the right knee.
• Place the hands on the floor next to the hips.
• Raise your chest and head. Gaze straight ahead.
• Breathe slowly and deeply and maintain the position for as long as you are comfortable. In this final position the one should look like pigeon form sides.
• To release the pose, raise yourself up and slide back the left leg to the cat pose or marjariasana.
• Repeat the steps with the right leg bend and the left leg stretch behind.
• Once the practitioner has mastered the above pose, a further step can be done by bending the right leg upwards and holding the toes with the hands from over the head. This is difficult for beginners and will need good flexibility for the body.

It's benefits:-

• Ardha kapotasana stretches the legs and the groin muscles.
• The hips are opened up and become flexible.
• It is good for the organs of the abdomen and the reproductive organs.
• This is a good asana for those who want to master padmasana. This asana will loosen up the leg muscles and reduce the pain when you sit in padmasana.
• It broadens the chest and shoulders and can correct postural defects.
• It alleviates sciatica pain.
• It can relieve lower back pain.

Anjaneyasana or low lunge pose

Anjaneyasana or low lunge pose:-

How to do?????

• This pose can be started from various poses but the easiest one is the Adho mukha svanasana or the download facing dog pose. In this pose, you are on the floor supported by your feet and the palms. The hips are raised up straight forming an angle with the hands and legs.
• Start in Downward facing dog pose. Exhale and right knee align with the right foot.
• The left lower leg including the left knee can be on the floor giving support. At this stage you will feel a good stretch in the left thigh and groins.
• Inhale slowly and raise your torso up.At the same time, raise both your hands up above the head. The palms can touch each other in the raised position.
• Tlit your head slightly backward and look up.
• Remain in the position for as long as you are comfortable. One can hold breath in final position or you can breathe slowing.
• To release the pose, exhale and bring down the hands to the floor and come back to Adho mukha svanasana or the download facing dog pose.
• Repeat the same process with the left leg forwards.
• This is a one round of anjaneyasana. You can perform as many as you can.

It's benefits:-

• Anjaneyasana gives a good strength to the hip and the muscles around the hips and groins.
• It develops a good sense of balance.
• It expands the chest and shoulders.
• It strengthens the gluteus muscles.
• It stretches hamstring.
• It toned the organs in the abdomen and improves digestion.
• Anjaneyasana improves the concentration and awareness.

Contradictions:-

• It shouldn't be performed by the person who is suffering from knee and hip injuries.
• Those have high blood pressure shouldn't do this pose

Ardha chandrasana or half moon pose

Ardha chandrasana or half moon pose:-

How to do????

• Stand with legs about 3 feet apart, similar to taking the trikonasana.
• Raise both hands and bring them parallel to the ground.
• Turn the right feet towards the right making the toes point to the right side.
• Bend to your right and bring the right hand down next to right foot. Touch the floor with the fingers for balance.
• Now bend the right knee till the lower leg is 90° to the thighs.
• Move further towards your right by dragging the right hand away from the right foot. Let the right be on the floor for support. The right leg can be slightly bent at this stage. Simultaneously raise your left leg above the floor. The left hand is pointing to the sky at this stage.
• Now straighten the right leg and support your entire weight on your right leg as well as the right palm.
• Make the left leg straight. Let it be parallel to the ground. The left hand remains point straight upwards towards the sky. Try to make the head, neck, trunk and left leg in a straight line as much as possible.
• Try to prop yourself further up by balancing on the fingers instead of the flat left palm.
• Remain in this position for as long as you are comfortable. 30 second to a minute is enough for beginners.
• To release the pose, bend the right leg  slightly and simultaneously bring down the left leg to the floor. Straighten the right leg and slide the right hand closer to the right foot. Raise yourself up to standing position with both hands still stretched out. Turn the right feet back to the normal front facing position.
• Repeat the same on the left side.

It's benefits:-

• Ardha chandrasana is a good pose to develop balance and coordination.
• It strengthens the legs, ankle, waist, abdomen, spine and arms.
• Ardha chandrasana can improve digestion as some parts of the abdomen are toned.
• It can help to release stress.
• Ardha chandrasana can relieve menstrual pain.

Contradictions..........

• Do not do this pose, if you have ankle, knee, wrist, upper arms, waist or shoulder injury.
• If you have any recent surjuries, you should avoid this.
• People with  Blood pressure problem should avoid this pose.

Ananda balasana or happy baby pose

Ananda balasana or happy baby pose:-

How to do??????

• Lie down on the floor and fold your knees. Bring the knees to the belly.
• Take a deep breath and hold your two feet with your two hands from the outside. If you have difficulty doing this, you may use a strap around your feet.
• Now slowly push your feet against your hands and try to straighten your legs. You should be able to feel the stretch on your arms. During this process you can exhale slowly with force. The lower leg should be at right angles to the thighs. In case you are using a strap, you can get the additional length to further straighten the legs.
• Bring the thighs together and try to make the tail bone touch against the floor. Also the slightly stretch and lower your neck towards the floor as if to make the entire spine to lie in a straight line. If you have difficulty in bringing the thighs together, you may also try this with the legs slightly apart in the beginning.
• Remain in this position for as long as you are comfortable. Usually half a minute to a minute is sufficient.
• To release the pose, bend your knees and lower your legs, releasing the tension in the arms. Remove the hands from the feet and place on the floor on the sides. Lower and bring your legs to the floor and rest in shavasana.

It's benefits:-

• This pose can helps to open the hamstring muscles.
• Ananda balasana is a good hip opener.
• It gives a good stretch to muscles around the hips and the  groins.
• It can correct minor postural defects of the lower spine as the tail bone is pushed down to touch the ground.
• After the pose is released, it gives a general sense of relaxation to the lower back and also relax to your mind.

Anahatasana or heart melting pose

Anahatasana or heart melting pose:-

How to do?????

• Start with the kneeling position or vajrasana, sitting with hands on the thighs.
• Exhale or bent forward touching the head to the ground. Slide the hands on the floor in front of you. Move the hands above the head with the palms facing downward facing the floor. The entire forearm can be in contact with the floor for support.
• Raise the hips, while slightly arching the back backwards. Try to keep the thighs at 90 degrees to the lower leg as much as possible. This will create a nice arch of spine.
• Let the forehead touch the gegrou.
• The upper chest can rest on the floor if possible it is not essential. Do not strain. Remain in your comfort zone while performing asanas.
• Breathe normally and slowly in this final position. Remain in this position for as long as you can maintain this pose.
• To release the position, slide the hands back and come to the child's pose or balasana by lowering the hips. You can remain in balasana, which is a good resting pose. Come back to the kneeling position and take few slow deep breaths.

It's benefits:-

• Anahatasana expand the chest a give a soothing effect on the anahata chakra which is associated with feelings and emotions. It can release some our blocked emotions and we can feel free of the burdens of heart.
• It release the tension and create a sense of well-being in the mind.
• It's opens up the chest and good for respiratory function.
• It can the spine flexible and improves posture.
• Upper back and lower back gets a gentle stretch.
• It also helps to open up the shoulder.

Contradictions...........

• Those suffering from neck, shoulder or knee injury should not do anahatasana.
• Those who had a recent surgery of back or knee should avoid this asana.
• If you have knees pain avoid this pose.
• Practice this pose with an empty stomach, avoid doing it after taking heavy meals.

Advasana or corpse pose and agnistambhasana or fire log pose

1.   Advasana or corpse pose:-

How to do?????

• Lie flat on stomach with legs straight.
• Stretch both your hands forward and place it along the ground, touching both sides of the head.
• Relax all muscles and breathe in a natural and rhythmic manner.
• Remain in this position for 2-5 minutes or as long as you can do.

It's benefits:-

• It is effective for slipped disk and stiffness of the neck.
• It is good relaxation pose, especially for correction of stooping back.
• It relaxes the soulders.
• It can be used as an resting pose between asanas.

2.   Agnistambhasana or fire log pose:-

How to do????

• Sit in any comfortable pose on floor. Keep the leg stretched out.
• Bend the left knee and place the left leg in front of you.
• Bend the right knee and place the right leg on the top of your left leg. The two legs will look like two logs of wood piled over one another from the front. The two legs will form a triangle along with the hips.
• Sit straight. Inhale deeply and lengthen the spine. Keep the back and spine straight. Now relax and breathe normally.
• The hands can be placed on the knees or it can assume a prayer position namaskara position with the two palms together.
• This is the final position. Remain for as long as you can maintain.
• There are many variations which use this as the base position. For example, bending forward and placing the hands on the floor is one of such variation used for stretching the hip muscles.

It's benefits:-

• This pose or Asana stretch the hip and groin muscles.
• It can be good aid for those who want to practice meditative postures like padmasana for long duration. Forward bends after assuming agnistambhasana is used as a preliminary practice to loosen up the hip joints for sitting in lotus posture. The key point while sitting in padmasana is that the knee joint should not be stretched. All the bending and stretching should be on hips. Else you can injure your knee joint. Hence agnistambhasana and it's variations is used for creating the flexible hip joint.

1 most powerful yoga postures

1 most powerful yoga posture:-

1. Adho mukha svanasana:-
   

How to do???????

• Start with the kneeling position and place your palms on the floor in front of you.
• Keep the palm spread out on the mat. The knees should be preferably behind the tail bone to get a good stretch in the final downward facing dog pose.
• Slowly raise your knees and straighten it out. At this point legs are straight and the weight of the body is supported by two palms and the feet.
• Stretch your heels and thigh muscles while straightening the legs.

• Tuck your belly in and push the chest slightly towards the floor while straightening the spine.
• Make sure that the heels are touching the floor. This gives a good strength to the hamstring muscles. It your heels don't touch the floor in the initial stage, don't worry. You will definitely be able to door after few practice session.
• Place your head between the inner side of the upper arms and look down towards the floor. This is the final pose. Breatg normally in the position. Maintain the position as long as you can.
• To realise the pose, come back to the kneeling position and relax your back and arms.
• Bent forward and assume balasana or the child's pose where you are resting on the floor with the arms spread out in the front of you. Do this resting position after performing Adho mukha svanasana. This is an inverted pose and increases the blood flow to the head region. Balasana is performed to normalize and redistribute the blood in the body.

It's health benefits:-

1. Adho mukha svanasana is an inverted pose. It reserves the flow of blood to the head and upper chest regions. It nourishes the brain with ample blood supply and relieves headache and migraine. It can improve cognition and other brain function.
2. It gives a good strength to the spine and the leg muscles. It can relieve pain in upper and lower back. 
3. It helps to loosen the hamstring muscles. Make sure that the heels touch the floor during practice. It stretch the hamstring muscles.
4. Adho mukha svanasana strengthens the arms and the soulders.
5. It can relieve anxiety and depression. It is a good relaxation pose.
6. It relieves fatigue and relaxes whole body.
7. It creates a sense od well-being and boosts confidence.
8. Adho mukha svanasana is one of the easiest of inverted pose. Those who can't perform harder inverted pose like head stand or soldier stand can get the same benefits by doing this simple inverted Asana.