Instructions: Sit on the floor with your legs stretched out in front of you. Place your arms in a resting position at your sides. Bend your knees and bring them toward your left hip, such that the weight of your body is now resting on your right buttock.You may rest the inner side of your right ankle on the inner left thigh. Inhale slowly and stretch your spine to lengthen it as much as possible. Then, exhale slowly and twist your upper trunk to the maximum extent possible towards the right. You may keep your right hand on the floor and your left hand will rest on the outer part of the thigh of your right leg. Ensure that the hip on your left side presses down the weight of the body on the floor and is not raised while twisting. Try to apply a lengthening force to your spine with each breath, and twist your body further with each exhalation.Turning your head, look out over the shoulder on your right. Remain in this pose for a minute. Exhale slowly and gently untwist your trunk to revert to come back to the centre twisted position. Repeat on the other side.

Benefits:

• It gives the hips, spine, and shoulders a good stretch and strengthens the muscles.
• It tones and reduces the fat from the waist and the abdomen.
• It massages the internal organs, improves digestion and metabolism.
• It provides relief from neck pain, sciatica and lower back pain.
• It reduces stress and anxiety.
• It provides relief from carpal tunnel syndrome.

Caution:

• This asana should be avoided by persons suffering from spinal and hip injuries.
• Women should avoid this asana during mensuration.
• Avoid this asana if you have low or high blood pressure.

Instructions: Sit on your mat with your legs extended in front of you. Your upper torso and lower body should be at right angles to each other. The shoulders should be relaxed, spine straight and the rib cage should be lifted up. Bend your right knee and place your right foot flat on the floor besides the left knee. Keep your left leg extended and rotated slightly inwards with the thigh pressed downwards on the floor. Extend and take a deep breath and as you exhale, twist your torso towards the right extending the right arm behind you (behind the right glute), with the palm on the floor to help maintain your balance. Your left arm should be bent with the hand pointing upwards. Place the bent left elbow in the outer crook of the bent right knee. Beginners can hold on to their outer right knee with the left hand. Do not allow the right leg to be pushed either outwards or inwards from its original position. Maintain your weight equally on both of your sitting bones. Hold the pose for at least 30 seconds. Return to the seated position and repeat the pose in the opposite direction to complete a set. Do 5 sets, gradually increasing the duration of each set.

Benefits:

• It increases the flexibility and strength of the spine and the shoulder muscles.
• It massages the internal organs and glands making them function effectively.
• It opens up the breathing passages and the lungs.
• It rejuvenates the abdominal muscles and the digestive system.
• It calms the brain and relaxes the mind.
• It helps ease menstrual pain.

Caution:

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

Instructions: Stand erect. Gently bend your right knee, and wrap your left leg around your right, such that the knees are stacked over each other. Your left foot must touch your right shin. Raise your arms to the shoulder height and wrap your right hand around your left. Ensure that your elbows are bent at 90-degree angles and are also stacked. Slowly turn the hands so that the palms face each other. Balance the body well and lower the hips gently without leaning on either side. Hold the pose for a few seconds. Breathe deeply and slowly. Focus on the third eye (between the eyebrows on the forehead) and let go of your negative emotions. Release the pose, switch the limbs and repeat.

Benefits :

• It stretches and tones the hips, thighs, shoulders and upper back.
• It improves balance and strengthens the calves.
• It provides relief from sciatica and rheumatism.
• It increases the flexibility of the limbs.

Caution:

• Avoid practicing this pose if you have had a recent knee, ankle or elbow injury.

Instructions: Begin the asana by getting on your knees and hands. Place your forearms on the ground, making sure your elbows and shoulders are in the same line. Leave your hands flat on the ground or interlace your fingers. Lift your back and hips as you tuck your toes and press them hard against the floor. Straighten your legs . Your shoulder blades must be firm and broad and kept away from the ears. Walk in towards your arms till the torso forms an inverted V with your hips held higher towards the sky. The forearm should stay on the floor throughout the lifting process and the beginners may keep their knees slightly bent. Take deep breaths and hold the Position for 30 to 60 seconds. Repeat 3-4 times.

Benefits:

• It calms your mind and helps in relieving anxiety and depression.
• It stretches and tones the shoulders, calves and hamstrings.
• It tones and strengthens your arms and legs.
• It stimulates the reproductive organs and reduces the symptoms of menopause and menstrual discomfort.
• It strengthens the bones and is beneficial in Osteoporosis.
• It stimulates and tones the abdominal area and the digestive organs and also improves digestion.
• It provides relief from insomnia, asthma, sciatica and flat feet.

Caution:

• It is best to avoid this asana if you have a neck , shoulder or lower back injury.

Instructions: Start in downward-facing dog. From there, exhale and step your right foot forward between your hands. Make sure your right knee is directly over your right ankle to protect the knee joint. Slowly lower your left knee to touch the floor, placing the top of that foot flat on the floor. Slide the left leg back until you feel a comfortable stretch in the front thigh and groin. Make sure to keep your right knee fixed in place as you do this. As you exhale, gradually take the lunge deeper by allowing the right knee to move slightly in front of the ankle.

Now, inhale and lift your torso upright while sweeping your arms out to your sides and up overhead. Your arms should be straight and perpendicular to the floor. Your head should tilt back slightly with the chin lifted. Keep your core engaged. Hold the pose for as long as you can. Exhale and bring your torso down gently and place your hands on the floor on each side of your right foot. Turn the toes of the left foot back under and exhale and steadily lift your left knee off of the floor and step back to downward-facing dog. Repeat on the other side.

Benefits:

• Releases tension and strengthens your hips and the quadriceps and gluteus muscles.
• Stretches your hamstrings, quads and groin.
• Strengthens your knees.
• Relieves sciatica pain.
• Expands your chest, lungs and shoulders.
• Improves your balance, concentration and core awareness.
• Calms the mind.

Caution:

• Avoid this asana if you have knee injury or have 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: Sit erect and stretch your legs out. Elevate your hips slightly by placing a soft blanket under your hip bones in case you feel any discomfort sitting directly on the floor. Exhale and bend your knees pulling your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides. Push the outer edges of your feet firmly into the floor and wrap your hands around your feet or ankles. With the pelvis in a neutral position, gently work the outer knees towards the floor. Never force your knees down. Always ensure that the spine is erect, neck long and the shoulder blades be drawn away from the ears. This pose can be held anywhere from 1-10 minutes. To exit the pose, draw your knees towards one another, extend your legs and return to the sitting pose. Your knees should never ever be forced towards the ground.

Benefits:

• It stimulates and tones the abdominal organs, ovaries, prostate gland, bladder and kidneys.
• It stretches the inner thighs, groins and knees.
• It helps relieve mild depression, anxiety and fatigue.
• It eases menstrual discomfort and sciatica.
• It provides relief from the symptoms of menopause.

Caution:

• Should be avoided by persons suffering from knee injury.

Instructions: Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect. Bend the left leg and place the heal of the left foot beside the right knee. Place the right hand on the raised left knee and the left hand behind you. You may keep the other leg straight or bend and tucked below the left buttock. Twist the waist, shoulders and neck in this sequence to the left and look over the shoulder. Keep the spine erect. Hold this asana for as long as you can (approx. 30-60 seconds and breathe in and out gently throughout). Breathing out, gently ease out of the asana. Repeat on the other side. Do at least 4 sets.

Benefits:

• It increases the elasticity of the spine, tones the spinal nerves and improves spinal strength.
• It massages the abdominal and other internal organs and improves digestion and elimination of wastes.
• It relaxes the hip joints relieving stiffness.
• It stimulates the Manipura chakra.
• It opens the chest and increases the oxygen supply to the lungs.
• It relieves symptoms of backache, fatigue, menstrual discomfort and sciatica.
• It stimulates the liver, heart, lungs, kidneys and spleen.

Caution:

• This asana should not be practiced by women during pregnancy and menstruation.
• It should be avoided by people who have had heart, abdominal, spinal or vertebral surgeries and by people suffering from peptic ulcers or hernia.