Instructions: Lie straight on the floor on your back with your arms along your sides or extend them outwards. Keep the legs extended and feet together. Exhale and contract your core abdominal muscles, draw the navel into the spine and press the sides of the waist into the floor and raise your legs together vertically upward without bending, making a right angle with the floor. Squeeze your tail bone down as your legs go up. Beginners can bend their knees and bring the heels close to the hips before unfolding and raising them straight up. Hold the position for 20-40 seconds and then lower the legs without bending a third way down (without jerking and without touching the floor) and again take them back to the 90 degree position. Inhale as you come down and exhale as you go up. You can repeat this action 5-10 times. Do not raise the back and the lower hip from the floor as you do this asana.

Benefits:

• It strengthens the core abdominal muscles and reduces abdominal fat.
• It improves lumbar spine strength.
• It improves flexibility of the hip flexors.
• It improves digestion and elimination.
• It strengthens the Manipura chakra that improves self-discipline and will power.

Caution:

• This asana should be avoided by persons with lower back injuries and sciatica.
• Pregnant and menstruating women should also avoid this asana.

Instructions: Lie flat on your back on the floor with your arms placed beside you, palms facing downwards and legs hip width apart. Bend your knees and bring the soles of both feet as close to the buttocks as possible. Make sure that your feet are hip-width apart. Bring your hands behind each corresponding shoulder, palm facing downwards, fingers open and pointing towards the shoulder. Inhale and lift your body off the floor by pressing the soles of the feet and the palms firmly into the floor. The body will form a bow shape as you lift it towards the ceiling. Lift it as much as you can ensuring that your legs and knees stay in line with the hips and do not splay outwards to avoid putting pressure on the back. Let your head hang gently. Your neck should be long. Breathe calmly as you hold the pose for 30-60 seconds. Exhale and gently lower the body and go to starting position. Lie down calmly in shavasana between the postures. You can repeat the asana 2-3times.

Benefits:

• It stimulates the pituitary and thyroid glands.
• It helps to expand the chest and stimulates and expands the lungs and increases oxygen supply and hence is very good for asthmatic patients.
• It massages the internal organs and improves digestion and elimination.
• It stretches and tones the legs, abdomen, buttocks, spine, shoulder blades, glutes, hamstrings, wrists and arms.
• It is known to help in stress relief and treats depression.
• It stimulates the reproductive system and helps in curing infertility.

Caution:

• Avoid this asana if you are suffering from spinal or wrist injury or carpal tunnel syndrome.
• People with high blood pressure and headache and migraine problem should not perform this asana.

Instructions: Lie flat on the ground with your arms by your side. Bend your knees and bring the heels of both feet close to the groin keeping the soles of both feet together. Your palms must lie next to your hips and pressed downwards. Exhale deeply by contracting the abdominal muscles and squeezing the tail bone upwards close to your pubic bone. Feel the stretch in your lower back and hold this position. Quickly inhale and as you exhale again, let your knees open up and give a good stretch to your inner thighs and the groin area. Do not arch your spine forcefully while breathing and keep your shoulders broad and away from the neck while doing the asana. Stay in the pose for up to a minute breathing deeply and slowly. Exhale and release the pose going back to the lying down position. Some might prefer to keep the palms facing upwards through the pose for greater relaxation.

Benefits:

• It calms and rejuvenates the digestive system and provides relief from irritable bowel syndrome.
• It revitalizes the reproductive system and is useful in curing infertility and menstrual disorders and provides relief from symptoms of menopause.
• It activates the prostate gland, kidneys and bladder.
• It stretches the inner thighs, knees and the groin.
• It calms the mind and provides relief from mild depression and anxiety.
• It helps to open up the hips and flexes the hip flexors.

Caution:

• Avoid this asana if you have knee, groin or hip injury and in case of lower back pain.
• Pregnant women should do this asana under supervision only and should keep their chest and head raised by placing a soft blanket.

Instructions: Lie on your back with your arms on the sides. Inhale and draw your right knee to your chest keeping your left leg extended on the floor. Extend your right arm out along the floor at shoulder height with your palm facing down and pressed against the floor as in image. Twist your hips slightly to the right and place your left hand on the outside of your right knee. Exhaling, drop your right knee over the left side of your body using the left hand to push the bent knee gently down towards the floor on the left side. Turn your head to the right and gaze towards the fingertips of the extended right hand. Keep your shoulder blades pressed against the floor and away from your ears. Hold the pose for 10-25 breaths. Inhale and bring the knee to centre and gradually release the pose and repeat on the other side. Do 3-4 sets.

Benefits:

• It massages the abdomen and improves digestion and helps to remove toxins.
• It stretches, strengthens and relaxes the spine making it more flexible.
• It helps to hydrate the spinal discs.

Caution:

• Please do not do this asana if you suffer from a spinal injury or have a degenerative disc disease.

Instructions: Place a soft blanket on the floor to cushion your head before you start the asana. Then, kneel down on the floor on your forearms and interlace your fingers. The forearms should be pressed firmly into the floor and the elbows spread out shoulder width apart. Place the crown of your head on the blanket in a manner that it fits against your clasped hands. Breathe in, lift your knees and tip toe towards your elbows. Lift your thighs and your sitting bones so that your body forms an inverted ‘V’. Keep the torso straight and do not curve the spine. As you breathe out, lift your feet off the floor. It is important to lift both the feet together. You can keep the knees slightly bent as you push up. Slowly and without jerking, push your heels up towards the ceiling till the body is aligned in a straight line, perpendicular to the floor. Keep your tail bone tightly squeezed through the asana and balance your body on your forearms. Hold the pose for about 10 seconds initially and gradually increase it to a maximum of five minutes. Fold the legs at the knees while bringing the legs down to ease out of the pose.

Benefits:

• It stimulates and regulates the pineal and pituitary glands.
• It improves blood circulation and rejuvenates all the vital internal organs.
• It revitalizes the reproductive organs and is particularly beneficial for curing infertility and menopausal symptoms.
• It calms the mind and is very useful in stress relief.
• It rejuvenates the lungs and is useful in curing asthma and sinusitis.
• It tones the digestive system and improves its functioning.

Caution:

• Avoid this asana if you have a heart condition or are suffering from spinal , neck or shoulder injury.
• People with blood pressure should avoid the asana.
• This is an advanced pose and should be practiced under supervision only.

Instructions: Lie on your belly. Press your forearms against the floor and lift your head upper torso. Bend your right knee and bring the heel toward the buttock of the same side. Clasp this foot with your right hand while supporting the raised body on your left forearm. The base of your right palm should be pressing the top of the right buttock. Turn the right elbow towards the ceiling . Be sure to keep your knee in line with your hip. Don't push your foot too hard if it hurts your knee. Keep your shoulders open and square and ensure that you do not bend towards the left arm or shoulder. Hold the posture for 30-60 seconds. Repeat on the other side. Do three to four sets.

Benefits:

• It strengthens the back and the spine.
• It relieves pain in the heels due to calcaneal spurs and in knees due to gout.
• It Stimulates the organs of the abdomen and improves digestion.
• It stretches and rejuvenates the thorax, groin and the knee joints.
• It strengthens joints and muscles throughout the body.

Caution:

• This asana should not be practiced by persons suffering from spinal or knee injuries.

Instruction: Go on your fours into a tabletop position. Exhale and gently lift your hips straightening your elbows and knees and pushing the chest towards thighs and drawing the abdomen into the rib cage till such time the body forms an inverted ‘V’. Make sure your hands stay in line with your shoulders and your feet in live with your hips. The toes should point inwards. Press your hands firmly into the ground. The neck should be kept long between the stretched arms. Your ears should touch your inner side of the arms and gaze should be fixed on the navel. Hold the pose for 30 – 40 seconds. Make sure that the spine remains straight and does not curve while doing or holding the pose. Breathe calmly while holding the pose. Gently go back on their tabletop and repeat 3 – 4 times

Benefits:

• It improves circulation throughout the body.
• It strengthens and tones the abdominal muscles and improve the digestion and elimination.
• It massages internal organs.
• It provides relief from anxiety and stress.
   

Caution:

• Avoid this asana if you suffer from high blood pressure, eye ailments tunnel syndrome, shoulder and wrist injuries.

Instructions: Start by lying flat on your back, keeping your legs together and your arms by your side. With one swift but easy movement, lift your legs, buttocks, and back, such that your elbows support your lower body and you stand high on your shoulders. Use your hands to support your back. As you settle down in the pose, make sure you move your elbows closer to each other. Straighten your spine and legs. Your body weight should lie on your shoulders and upper arms. Do not support your body on your neck or head. Firm up your legs and point your toes out. Hold the posture for about 30 to 60 seconds. Breathe deeply while you do so. If you feel any strain on your neck, release immediately.To release, lower your knees, and bring your hands to the floor. Then, lie flat and relax.

Benefits:

• It helps calm the brain, cures mild depression and relieves stress.
• It stimulates the prostate and the thyroid glands and the abdominal organs.
• It increases the blood flow to the internal organs and is very good for the digestive and the respiratory system. It cures digestive ailments and respiratory ailments like asthma and bronchitis.
• This asana relieves the symptoms of menopause.
• It provides relief from chronic fatigue and insomnia.
• It improves reproductive functions and improves fertility.

Caution:

• This asana should be avoided by people suffering from high blood pressure and shoulder and neck injuries.

Instructions:    Begin by sitting on the floor with your legs extended in front of you and your arms resting at your sides Place your hands behind your hips with the tips of your fingers right behind your buttocks. Either point your fingers towards your body, which is more common or away from your body. If you point them towards your body, your shoulders will be less open, but it’s a great stretch for your wrist flexors. If you have limited range of motion of the wrist, this posture may hurt and is not recommended. If you point your fingers away from your body, your shoulders will be more open and will allow a greater stretch in your chest. Choose the option that is comfortable for you. Exhale and lift your bottom off the floor, pressing your hips upward and straighten your legs one at a time keeping your buttocks soft. Support the lift by keeping your shoulders firmly pushing back. Do not collapse into your shoulders. Lengthen your spine and your arms. Keep your shoulders away from your ears. As you move into posture, you should keep the neck elongated as you fight gravity. Once you are comfortable in the pose, you can lower the head gently towards the floor keeping the chin facing the ceiling. Relax and breathe steadily. Hold the posture for atleast 30 seconds. Ease out of the pose as you exhale.

Benefits:

• It strengthens your triceps, wrists, back and legs.
• It stretches your shoulders, chest and ankles.
• It relieves stress.

Caution:

• This asana should be avoided by people with shoulder, wrist or knee injury.

Instructions: Stand straight on your mat, with your feet hip-distance apart and rest your hands on your hips. Exhale and gently soften your knees and bend forward from the hips (not the waist) keeping the knees straight and soft (beginners can bend their knees slightly). Bring your palms or finger tips to the floor slightly in front of or beside your feet. Beginners can cross their forearms and hold your elbows in case they cant touch the floor. Press the heels firmly into the floor and lift the hip toward the ceiling. Turn the top thighs slightly inward. Feel the fold and the stretch from your hip bone. If you feel it from the rounding of your lower back, you are doing something wrong. Exhale and maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. You can bend or extend your elbows fully. Your legs and arms then should be perpendicular to the floor and parallel to each other. Keep the head and neck elongated between the shoulders and keep the shoulders away from the ears. Hold the pose for as long as you can breathing softly.

Benefits:

• It improves blood circulation and rejuvenates the liver, kidneys and spleen.
• It improves flexibility of the hip joint and strengthens the knees, spine and the hamstring and calf muscles.
• It improves posture and alignment.
• It improves the functions of the endocrine and the nervous system.
• It eases tension in the back, shoulders and neck.
• It tones and activates the muscles of the abdomen and improves digestion.
• It calms the brain and provides relief from headaches, fatigue and mild depression.

Caution:

• Avoid this asana if you have a lower back or hamstring injury or if you suffer from sciatica or glaucoma.