Instructions: Get into a kneeling position on the mat keeping the spine straight and elongated and place your hands on your hips. The knees should be parallel and hip distance apart. Keep the knees and shoulders perfectly aligned and the soles of the feet should face the ceiling. Inhale, and push your tailbone in towards the pubis till you feel the tug/pull below the navel. Gently arch your back backwards pushing your hips forward and gently slide your palms to clasp the soles of the feet. Straighten your arms, pushing the arched body upwards while keeping the spine elongated. Allow the head to fall back gently and gaze towards the ceiling. Do not strain the neck and keep the shoulders wide and away from the neck. Breathe calmly and hold the position for 30 to 60 seconds. Release the pose gently without straining the back.

Benefits:

• It massages the internal organs and improves digestion and elimination.
• It strengthens the spine and the shoulders.
• It gives relief from lower back ache.
• It relieves menstrual discomfort.

Caution:

• Persons with back or neck injury should avoid this asana.
• This asana should be avoided by persons suffering from high or low blood pressure, insomnia and migraine.

Instructions: Lie on your belly with your arms on the sides palms up, forehead resting on the floor. Turn your big toes toward each other and rotate the thighs slightly inwards and make the buttocks firm. Inhale and lift your head, upper torso, arms and legs away from the floor. Use the back muscles to lift the chest up and do not put pressure on the neck. You’ll be resting on your lower ribs, belly and front pelvis. Keep the buttocks and the leg muscles firm and the big toes turned toward each other. Raise your arms parallel to the floor and stretch back actively through your fingertips increasing the stretch. Push the shoulders away from the ears and towards each other and keep the upper arms engaged. List the head up gently without jutting out the chin and putting pressure on the neck. Gaze forward or slightly upward. Stay in the pose for 30- 60 seconds. Exhale and release the pose. Repeat 2-3 times.

Benefits:

• It regulates metabolism and helps you lose weight.
• It helps in reducing fat from the stomach.
• It activates the kidneys, liver and the reproductive organs.
• It invigorates the entire body, stimulates the internal organs and enhances blood circulation.
• It regulates the acid-base balance in the body.
• It strengthens and tones the arms, thighs, shoulders, legs, calf muscles and hips.
• It tones and rejuvenates the spine.
• It helps reduce stress and tension.
• It helps in curing constipation, gas troubles, indigestion, dysentery, acidity and other abdominal disorders.
• It helps in the prevention of piles.

Caution:

• Should be avoided in case of lower back injury.

Instructions: Lie down on the floor on your stomach. Bring your arms forward, fold them to cup your chin with both the hands resting the elbows on the ground for support. Keep the elbows shoulder distance apart. Keep the shoulders square and away from the ears and the neck straight and look ahead. The legs should be kept stretched along the floor with the toes pointing outwards. The legs should not be more than shoulder width apart. Hold the pose breathing calmly. Stay in the asana for a few minutes. Lower your hands first to ease out of the pose gently.

Benefits:

• It relaxes the muscles of the shoulders and the spine.
• It provides relief in slip disc, spondylitis and sciatica.
• It prevent any form of backache.
• It expands the lungs and helps in respiratory disorders.
• It stretches and tones the muscles of the abdomen, chest and the neck region.
• It calms the mind and provides relief from stress and anxiety.

Caution:

• This asana should be avoided by persons suffering from neck and lower back injuries.

Instructions: Sit on the floor with your legs extended and held closely together. Bend your knee and slide your left foot under your right knee and place it outside your right hip. Then cross your right leg over the left, piling the right knee on top of the left, and bring your right foot to lie outside the left hip. Sit keeping the weight evenly distributed between the sitting/hip bones. Keep the spine erect and the shoulders expanded and away from the ears. Inhale and stretch your right arm straight out to the right while keeping it parallel to the floor. While exhaling sweep your arm behind your torso and tuck your forearm in the hollow of your lower back, with your right elbow against the right side of your torso and the fingers facing the neck. Glide the hand up gradually as far as you can towards the neck till the forearm is settled on the spine with your palm facing outwards and the back of the hand resting between the shoulder blades. Keep the right elbow tucked into the right side of your torso. Now inhale and extend your left arm forward and then turning your palm up stretch your arm straight up toward the ceiling with your palm turned back. Exhale and bend your elbow and stretch downwards as much as you can to clasp the right hand placed between the shoulder blades. Hook the fingers of the right and the left hand if you are comfortable. Keep your left elbow pointed towards the ceiling and the right elbow pointed towards the floor. The spine should be kept erect. And the left raised arm should be kept close beside the left side of your head. Hold the pose breathing calmly for a minute. Unclasp your fingers and release the hands to move out of the asana. Uncross your legs and repeat on the other side. Rest in a simple cross legged position for a few minutes once the asana is done on both sides. Beginners can use a scarf in case they find clasping of hands difficult to begin with.

Benefits:

• It tones and strengthens the muscles in the back.
• It stretches and strengthens the muscles of the ankles, hips and thighs, shoulders, triceps, inner armpits and chest.
• It provides relief from sciatica.
• It stimulates the kidneys and is very good for diabetics.
• It calms the mind and reduces stress and anxiety.

Caution:

• This asana should be avoided by persons suffering from shoulder, knee or back pain and injuries.

Instructions: Lie flat on your back. Inhale and lift your legs up, bringing both your knees above the chest close to the armpits. The ankles should be vertically stacked above the knees. Grasp your toes by stretching out your arms from the inner side of the legs. Gently nudge your hips apart and widen your legs to deepen the stretch along the inner thighs. Ensure that you press the torso, tailbone, sacrum, neck, head and shoulders down on the floor. Breathe calmly, consciously observing the inhalation and exhalation as you hold the pose. Stay in the pose for a minute. Exhale and release your arms and legs and bring them down without a jerk.

Benefits :

• It gives a good stretch to the groin, inner thighs and the hamstrings.
• It opens the hip and releases the tension in the spine.
• It gently massages the digestive system.
• It provides relief from anxiety and stress.

Caution:

• Should be avoided by persons suffering from a neck or knee injury.
• Should be avoided by women during pregnancy and menstruation.
• Should be avoided by persons with high blood pressure.

Lie flat on your back on the yoga mat with your arms by your side, relax and breathe normally. Inhale deeply and raise your legs and torso, both approximately 45 60-degree angle from the floor and keep your arms stretched towards the feet as shown in the image. Keep the legs straight and feel the tension in the area around the navel. Your eyes, fingers and toes should be in a line. Hold your breath and the posture for 10-15 seconds. You can increase the time of holding posture by practicing regularly. Exhale slowly as you get to the starting position. Repeat the asana 4-5 times.

Benefits:

• It strengthens the back and abdominal muscles and reduces belly fat.
• Tones the leg and arm muscles.
• Useful for people with hernia.
• It improves circulation of blood in the abdominal area and the intestines and improves digestion.
• It regulates the function of the internal organs specially the liver, kidneys, pancreas and the prostate glands.
• It stretches the hamstrings and strengthens the spine and hip flexors.
• It stimulates the kidneys, thyroid and prostate glands.
• It helps in stress relief.

Caution:

• Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.
• Asthma and heart patients are advised to avoid this pose.
• Women should avoid doing this pose during pregnancy and during the first two days of the menstrual cycle.

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: Lie flat on your stomach, keeping your feet hip-width apart and your arms beside your body. Now, gently fold your knees and hold your ankles. While inhaling raise the thighs, head and chest as high as possible balancing the weight of the body on the lower abdomen. Join the ankles. Look upward and breathe normally and hold the pose for 15-20 seconds. Exhale and release the pose.

Benefits:

• It strengthens your shoulders, arms, neck, abdomen, back, thighs & hamstring muscles.
• It energizes the body
• It helps improve stomach disorders.
• It helps in reducing abdominal fat.
• It regulates the pancreas and is recommended for people with diabetes.
• It expands the thoracic region of the chest.
• It alleviates a hunchback.
• It increases the appetite.

Caution:

• Should be avoided by persons suffering from high blood pressure, back pain, headache or migraine.
• It is strictly prohibited for people who have undergone abdominal surgery.
• Should be avoided by women during pregnancy and menstruation.

Instructions: Get on your hands and knees in table top position. Ensure your shoulders are directly above your wrists and your hips are over your knees. Inhale and push your tail bone up towards the ceiling, letting the spine arch inwards by keeping the belly dropped towards the floor. Keep your shoulders engaged and away from your ears and lift your chin and chest and gaze up towards the ceiling. This is the Cow Pose. In Cow, let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement.

As you exhale, draw your belly to your spine and release the crown of your head toward the floor, gently releasing the back of your neck and pushing the chin to your chest. While doing this, tilt your pelvis under and around your spine and curve your back round upwards by drawing the navel firmly in towards the spine, keep your shoulders engaged and press into the mat with your hands, shins and the tops of your feet.The pose should look like a cat stretching its back. Keep the gaze downward and the head bent between the arms .This is Cat Pose. Alternate these poses. Keep your shoulder blades broad and draw your shoulders away from your ears to protect your neck during the movements. Inhale and go to Cow Pose and then exhale and return to Cat Pose. Repeat 5-20 times and then rest by sitting back on your heels with your torso upright.

Benefits:

• This combination improves posture and balance.
• It provides relief from back pain and sciatica symptoms.
• It strengthens and stretches the spine and neck.
• It stretches the hips, abdomen and the upper and lower back.
• It stimulates the kidneys and adrenal glands.
• It strengthens the wrists and shoulders.
• It massages the digestive organs and improves digestion.
• It relaxes the mind.
• It improves blood circulation.

Caution:

• It should be avoided in case of a neck or a spinal injury.

Instructions: Lie flat on your back with your arms placed on the sides palms facing downwards. Bend your knees and place your feet on the floor hip-width apart ensuring that the ankles and knees are placed in a straight line. Inhale and lift your back (lower, upper and middle) and the chest off the floor. Roll in your shoulders and make sure your chin touches your chest. Let your shoulders, feet and arms support your weight. Keep the buttocks squeezed firmly. The fingers can be interlaced and the clasped hand can be pressed firmly against the floor to help keep the torso raised. Hold the pose for 40-60 seconds. Breathe slowly and deeply as you hold the pose. Exhale and bring down the body slowly. Repeat the asana 4-5 times.

Benefits:

• It massages and stimulates the digestive system and forces elimination of toxins.
• It revitalizes the thyroid and the pituitary gland.
• It reduces depression, stress and anxiety and calms the brain.
• It provides relief from menstrual pain and symptoms of menopause.
• It provides relief from high blood pressure, sinusitis, asthma, insomnia and osteoporosis.

Caution:

• This asana should be avoided by people suffering from neck or spinal injuries and by pregnant women.