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.