Certain Yogic Asanas

1.Shavasana (Dead body pose) :

• Lie flat on your back, feet comfortably apart, arms and hands extended about six inches from the body, palms upwards and fingers half-folded. Close your eyes. Begin by consciously and gradually relaxing every part and each muscle of the body - feet, legs, calves, knees, thighs,abdomen, hips, back, hands, arms, chest, shoulders, neck, head and face. Relax completely feeling as if your whole body is lifeless. Now concentrate on breathing rhythmically, as slowly and effortlessly as possible. Thiscreates a state of complete relaxation. Remain motion:less in this position, relinq1,Jishing all responsibilities and worries for 10 to 15 minutes. Discontinue the exercise when your legs grow numb. This asana relaxes the mind and soothes the nervous system. It should be performed at the beginning and at the end of the daily round of yogic asanas.

2.Yogamudra :

• Sit erect in padmasana(lotus posture). Fold your hands behind your back, holding your,left wrist with the right hand. Take a deep breath. While exhaling, bend forward slowly keeping your hands on your back. Bring your face downwards until your nose and forehead touch the floor. While inhaling, slowly rise back to the upright position. The practise of this asana tones the nervous system, builds up powerful abdominal muscles and strengthens the pelvic organs. It helps pep up digestion, boosts the appetite and removes constipation.

3. Vajrasana (pelvic pose) :

Sit erect and stretch out your legs. Fold your legs back, placing feet on the sides of the buttocks with the soles facing back and upwards.Rest your buttocks on the floor between your heels. The toes of both feet should touch. Now, place your hands on your knees and keep the spine, neck and head straight. This asana can be performed even after meals. It improves digestion and is beneficial in case of stiffness of the legs. It strengthens the hips, thighs, knees, calves, ankles and toes.

4. Sarvangasana (Shoulder stand pose) :

• In Sanskrit, 'sarva' means whole and 'anga' means limb. Almost all parts of the body are involved in and benefit.from this asana. Lie flat on your back with your arms by the side, palms turned down. Bring your legs up slowly to a 90° angle and then raise the rest of the body by pushing the legs up and resting their weight on the arms. Fix your chin in the jugular notch, and use your arms and hands to support the body at the hip region. The weight of the body should rest on your head, back and shoulders, your arms being used merely for balance. The trunk and legs should be in a straight line. The body,legs, hips and trunk should be kept as vertical as possible. Focus your eyes on your big toes. Press your chin against your chest. Hold the pose for one to three minutes. Return to the starting position slowly reversing)he procedure.
• Sarvangasana stimulates the thyroid and parathyroid glands, influences the brain and strengthens the mind.

5. Halasana (plough pose) :

• Lie flat on your back with legs and feet together, arms by your side with fists closed near your thigh, keeping your legs straight; slowly raise them to angles of 30, 60 and 90, pausing slightly at each point. Gradually, raise your legs above your head without bending your knees and then move,them behind until they touch the floor. Stretch your legs as far as possible so that your chin presses tightly against the chest while your arms remain on the floor as in the original position. Hold the pose from between10 seconds to three minutes, breathing normally. To return to the starting position, slowly reverse the procedure. This a$ana relieves tension in the back, neck and legs.

6. Bhujangasana (Cobra pose) :

• Lie on your stomach with your legs straight and feet together, toes pointing backwards. Rest your forehead and nose on the ground. Place your palms below the shoulders and your arms by the side of the chest. inhale and slowly raise your head, neck, chest and upper abdomen from the navel up. Bend your spine back and arch your back as far as you can, looking upwards. Maintain this position and hold your breath for a few seconds.Exhale, and slowly return to the original position. This asana removes weakness of the abdomen and tones up the reproductive system in women. It exercises the vertebrae, back muscles and the spine.

7. Shalabhasana (Locust pose) :

• Lie flat on your stomach, with your legs stretched out straight, feet together, chin and nose resting on the ground, looking straight ahead. Move your arms under the body,keeping them straight, fold your hands into fists and place them close to the thighs. Now, raise your legs up keeping them straight together and stretching thefl.1 as far back as possible without bending your knees and toes. Hold this position for a few seconds and repeat four or five times. This asana strengthens the whole body especially the waist, chest, back and neck.

8. Dhanurasana (Bow pose) :

• Lie on your stomach with your chin resting on the ground, arms extended alongside the body with the legs straight. Bend your legs back towards the hips, bring them forward and grasp your ankles. Inhale and raise your thighs, chest and head at the same time. Keep your hands straight. The weight of the body should rest mainly on the navel region. Therefore, arch your spine as much as possible. Exhale and return slowly to the starting position, by reversing the procedure. Dhanurasana provides good exercise for the arms, shoulders, legs, ankles, back and neck. It also strengthens the spine.

9. Chakrasana (Lateral bending pose) :

• Stand straight with your feet and toes together and.arms by your sides, palms facing and touching the thighs. Raise one arm laterally above the head with the palm inwards up to shoulder level and palm upwards when the arm rises above the level of your head. Then, bend your trunk and head sideways with the raised arm touching the ear, and sliding the palm of the other hand down wards towards the knee. Keep your knees and elbows straight throughout. Maintain the final pose for a few seconds. Then gradually bring your hand back to the normal position. Repeat the exercise on the other side. This asana induces maximum stretching of the lateral muscles of the body, especially the abdomen en. It strengthens the knees, arms and shoulders and increases lung. capacity.

10. Trikonasana (Triangle pose) :

• Stand erect, with your legs apart. Stretch your arms up to shoulder level. Bend your trunk forward and twist to the left, looking upwards and keeping your left arm raised at an angle of 90°. Place your right palm on your left foot without bending the knees. Maintain this pose for a few seconds. Then straighten and return to the normal position. Repeat the procedure on the other side. Trikonasana is an all-round stretching exercise. It keeps the spinal column flexible and helps reduce the fat on the lateral sides of the body. Besides, it stimulates the adrenal glands and tones the abdominal and pelvic organs.