Catuspada Pitham ( Four feet throne )

Catuspada Pitham:

Steps:

1.  Sit in Dandasana.
2.  Exhale bend your knees and keep them comfortably, soles of the feet on the floor, knees together, place palms slightly behind your body, fingers facing towards you, fingers together, lean comfortably on your palms.
3. Inhale, lift your hips up, arch your back and drop your head back, feet together, elbows straight, knees together, body straight, soles of the feet on the floor.

Coming out of Asana:

Exhale, lower down your hips, knees bent. Inhale straighten your legs, knees together, feet together, bring arms by the side of the body.

Classification:                         

     -  Back Arch
     -  Symmetrical
     -  Seated
     -  Dynamic / Static

Focus:

     -  Arms / Wrist / Shoulders
     -  Chest
     -  Legs

Modifications:

     -  Raise as much as you can
     -  Legs apart
     -  Knees apart
     -  Fingers facing backwards

Benefits:

     -  Strengthen the Arms, Wrist, Shoulders
     -  Stretches the whole upper body
     -  Increases flexibility
     -  Strengthens Thighs and Core.

Purvatanasana ( Upward Plank Posture )

Purvatanasana:

Steps:

1.  Sit in Dandasana, legs stretched out in front, feet together, Spine straight, arms by the side of the body and palms on the floor. Shoulders relaxed, chin down, eyes closed.
2.  Exhale, place your palms slightly behind your body, fingers pointing towards you, fingers together, legs straight, feet together, knees together.
3.  Inhale, lift your hips up fully, drop your head back, soles of the feet should be on the floor, feet together.

Coming out of Asana:

Exhale, gently lower your hip to the floor, head looking straight, legs stretched out, feet together, knees together. Inhale and release palms from behind the body and come back to the seated posture.

Classification:                                           

     - Back Arch
     - Symmetrical
     -  Seated
     -  Dynamic / Static

Focus: 

     -  Arms, Wrist
     -  Legs, Calf muscles
     -  Shoulders
     -  Chest
     -  Back muscles

Modifications:

     -  Lift as much as you can
     -  Place heels instead of Soles

Benefits:

     -  Strengthen the Arms, Wrist and Legs
     -  Stretches the Shoulders and Chest
     -  Stretches the Calf muscles and Ankles
     -  Stretches the Hamstrings

Supta Padagushtasana (Reclining Hand to Big Toe Pose)

Supta Padagushtasana :

Steps:

1.  Lie in Samastithi ( Supine )
2.  Inhale and lift your arms above your head.
3. Exhale, bring arms and legs up simultaneously and catch the big toes with thumb, index and middle finger. Legs should be straight , knees should not be bend. Hips should be on the floor.

Coming out of Asana:

Inhale lift your arms above your head and drop your legs down simultaneously. Exhale and bring your arms by your side.

Classification:

     -  Forward Bend
     -  Symmetrical
     -  Lying / Supine
     -  Repeat / Stay

Focus:

     -  Abdomen
     -  Lower Back
     -  Calf muscles
     -  Hamstrings
     -  Thighs

Modifications:

    -  With support ( Strap or Towel )

Benefits:

     -  Stretches Hamstrings, Calves and Thighs.
     -  Stronger Knees
     -  Digestion is improved
     -  Tones your abdomen muscles

Apanasana ( Lower abdomen Posture ) Knee to Chest Pose

Apanasana:

Steps:

1.  Lie down on your back. Bend your knees, lift both the feet off the floor, palms on your knees.
Elbows should be straight, shoulders should be relaxed. Inhale in this Position.
2.  As you exhale, bend your knees closer to your chest ( arms should not pull the knees ) Elbows bent and hips still on the floor.

Coming out of  Asana:

Inhale move knees away from the chest. Then stretch your legs and hands by your side.

 Classification:

      -  Forward Bend
      -  Symmetrical
      -  Lying / Supine
      -  Repeat / Stay

Focus:  

     -  Abdomen
     -  Lower Back
   
Benefits:

     -  Improves digestion
     -  Relieves back pain
     -  Reduces bloating
     -  Relieves constipation
     -  Best pose to relieve gas

Variation

Dvipada Pitham ( Two leg Throne / Stool )

Dvipada Pitham:

Steps:

1.  Lie down in Samastithi ( Supine )
Back straight, arms on the floor and closer to your body. Look up, Chin down and close your eyes.
2. Exhale, bend your knees. Hands should clasp your ankles and knees closer to your body.
3. Inhale, raise your hips. Make sure your knees shouldn't open up.

Coming out of Asana:
Exhale, Gently bring the hips  down back to the floor. Inhale and stretch your legs back  to Supine / Lying position.

Classification:

     -  Back Arch
     -  Symmetrical
     -  Lying / Supine
     -  Repeat / Stay

Focus:

     -  Lower Back
     -  Chest
     -  Neck / Spine

Variation

Modifications:

     -  Feet apart
     -  Raise up as much as you can
     -  Hands by your sides
   
Benefits:

     -  Opens Chest, Neck, Spine
     -  Calms the Brain
     -  Stimulates abdominal organs,
 lungs and thyroid glands.
     -  Improves digestion
   

Variation

Variation

Urdhva Prasrita Padasana ( Upward extended feet Posture )

Urdhva Prasrita Padasana:

Steps:

1. Lie down on your back ( Supine )
Feet together, eyes closed, chin down, palms on your side.
2. Inhale and lift your arms above your head.
3. As you exhale, lift your legs ( 90 degrees )  and bring down your hand to the floor simultaneously. Spine still should be on the floor.

Coming out of Asana:

Inhale, lift your arms up and lower your legs down to the floor. Exhale and bring down your arms down by your side.

Classification:

     -  Forward Bend
     -  Symmetrical
     -  Lying / Supine
     -  Dynamic / Static

Focus:

     -  Lower Back
     -  Abdomen
   
Modifications:

     -  Against the wall
     -  With support ( Strap or a towel )

Benefits:

     -  Strengthens the lower back muscles
     -  Tones your abdomen muscles
     -  Improves your posture
     

Bhujangasana ( Serpent Posture )

Bhujangasana:

Steps:

1. Lie down on the abdomen ( Prone Position ). Forehead touching the ground, arms by your side, palms facing up. Feet and knees together. Toes turned out.
2. Inhale, lift your chest and then head up. Palms on the floor facing up. Feet still on the floor.

Coming out of Asana:

Exhale, bring your head down and then your chest down and come back to the prone position.

Classification:

     -  Back Arch
     -  Symmetrical
     -  Prone / Lying
     -  Repeat / Stay

Focus:

     -  Spine

Variation

     -  Lower back
     -  Chest
     -  Arms and Shoulders

Benefits:

     -  Decreases stiffness in the  lower back
     -  Improves spine flexibility
     -  Stretches muscles in the shoulders, chest and abdomen.
     -  Strengthens the spine

Cakravakasana ( Cakravaka Bird )

Cakravakasana:

Steps:

1. Sit in Vajrasana. 

2. Inhale stand on your knees and raise your hands above your head. Upper body straight. 

3. Exhaling bend forward and place your palms on the floor. Look down.

4. On inhaling, come on your knees, palms on the floor, elbows straight, look straight, simultaneously raise your left leg up and your right leg on the floor toes pointing outside. knees straight. Back slightly arched.

Coming out of Asana: 

Exhaling, go back to Balasana ( Vajrasana forward bend ) 

Inhale and repeat on the right side. 

Exhaling, go back to Balasana ( Vajrasana forward bend )

Inhale, stand on your knees with hands stretched above your head

Exhale and sit back in Vajrasana

Classification:

     -  Back Arch

     -  Asymmetrical

     -  Kneeling

     -  Lateral

     -  Dynamic / Static

Focus:

     -  Back / Spine

     -  Neck

     -  Shoulders

     

Modifications:

                                                                                     

Variation1

      -  Without leg raise

      -  Pillow / Blanket under your knees

      -  Pillow / Blanket under your ankles

Benefits:

     -  Spine flexibility

     -  Relieves lower, middle, upper back pain

     -  promotes healthy digestion

     -  Improves abdominal strength

Variation2

Balasana ( Child Pose ) / Vajrasana Forward Bend

Balasana / Vajrasana Forward Bend:

Steps:

1. Sit in Vajarasana ( sit on your heels )
2. Inhale and come up on your knees with hands up and palms facing up.
3.  Exhale bend forward and slide your palms all the way down, your forehead on the ground. Elbows straight. Relax your Shoulders. Gently press your chest on your thighs.

Coming out of Asana:

Inhale, pull yourself up on your knees with hands up. Exhale and sit back in Vajarasana.


Classification:

     -  Forward Bend
     -  Symmetrical
     -  Kneeling
     -  Dynamic / Static

Focus:

     -  Abdomen
     -  Leg Muscles
     -  Shoulders / Chest
     -  Spine

Modifications:

     -  Pillow / Blanket under your knees
     -  Pillow / Blanket under your ankles
     -  Bend forward as much as you can reach

Benefits:

     -  Stretches your Spine
     -  Releases tension in the back, shoulders and chest
     -  Relieves neck and lower back pain
     -  Stretches your leg muscles, tendons and ligaments.
     -  Calms the mind

Variation:

Dandasana ( Stick Posture )

Dandasana:

Steps:

1. Sit with your legs stretched out. Knees, , heels, legs together. eyes closed, chin down. Palms by the sides on the floor. Shoulders relaxed.

2. Inhaling raise your hands up from the front. Palms facing front, back straight, Chin down.

Coming out of Asana:

Exhaling, drop your palms down

Classification:

     -  Back Arch
     -  Seated
     -  Symmetrical
     -  Samastithi
     -  Dynamic / Repeat

Focus:

     -  Back
     -  Spine
     -  Shoulders
     -  Chest

Modifications:

     -  Wall support
     -  Blanket / Pillow under the knees
     -  Sit on a Balnket / Pillow
     -  Keeping your palms on your thighs

Benefits:

     -  Helps improve the posture
     -  Strengthen your back
     -  Lengthens and Stretches your Spine
     -  Stretches your Shoulders and Chest.
   
Variation:

Pascimatanasana ( Seated Forward Bend )

Pascimatanasana:

Steps:

1. Sit in Dandasana, knees , toes and heels together. Back erect, Palms by the sides and on the floor.
2. Inhale, lift your arms from the front.
3. Exhale, bend forward from your hips. Catch hold of respective toes with thumbs and two fingers. Arms relaxed and head touching the knees.

Coming out of Asana:

Inhale release the toes and lift your arms up and come up with arms leading the movement.
Exhale and lower down your arms.

Classification:                                 

     -  Forward Bend
     -  Seated
     -  Symmetrical
     -  Dynamic / Static

Focus:

     -  Abdomen
     -  Hip flexibility
     -  Spine stretch
     -  Hamstring

Modifications:

      -  Knees bent
      -  Bent forward as much as you can
      -  Hold your anlkes / knees if you can't reach thumb

Benefits:

      -  Reduces fatty deposits in the abdomen
      -  Stretches the spine / brings flexibility
      -  Calms the mind / Stress reliever
      -  Stretches shoulders / Hamstrings
      -  Improves digestion
      -  Stimulates the Kidneys / Liver / Ovaries / Uterus
      -  Increases appetite, reduces obesity, cures diseases

Variation:

JanuSirsasana ( Head to Knee Posture )

JanuSirsasana:

Steps:

1. Sit in Dandasana. Knees, feet, heels and legs together. Back straight, eyes closed, chin down. Palms on the floor.

2. Bend right leg keep the heels touching the groin, sole of your feet touching the inner thigh.
3. Inhale, raise your arms from the front across your ears and palms facing front.
4. Exhale bend forward touching toes, forehead touching the left leg without bending the knees.

Coming out of Asana:

Inhale, come up as arms leading the movement. Exhale, lower the arms down. Unfold the leg and come back to Dandasana. Repeat on the other side.

Classification:

    -  Forward Bend
    -  Asymmetrical
    -  Seated
    -  Lateral
    -  Twist
    -  Dynamic / Static

Focus:
 
    -  Spine
    -  Shoulders
    -  Hamstrings
    -  Groin
    -  Abdomen

Modifications:

     -  Knees bent
     -  Bent forward as much as you
        can
     -  Placing pillows under bent knees
   
Benefits:

     -  Stretches Spine, Shoulders, Hamstring and Groin
     -  Improves Digestion

Urdhwamukhasvanasana ( Upward Facing Dog )

Urdhwamukhasvanasana:

Steps:

1. Stand in Samastithi
2. Inhale and lift your arms from the front.
3. As you exhale bend down, keep your palms on the side of your feet and knees straight.
4. Transfer your weight into your hands. Hold your breath and throw back both your legs back, only palms and toes should be on the ground.
5. Inhale and arch your back and look straight. Make sure your elbows are straight. Knees and abdomen up ( shouldn't touch the floor ) Only palms and toes should be on the floor.
6. Exhale and lift your hips and look down at your feet.

Coming out of Asana:

Hold your breath and jump forward, between your palms.
Inhale and raise up.
Exhale and bring your hands down to Samastithi.


Classification: 

     -  Back Arch
     -  Symmetrical
     -  Standing
     -  Dynamic / Static


Focus:

     -  Lower Back
     -  Spine
     -  Hands and Legs
     -  Abdomen
     -  Shoulders
     -  Chest 

Modifications:

      -  Feet apart                                                 
      -  Knees down
      -  abdomen down
      
Benefits:

      -  Improves Posture / Chest opening.
      -  Strengthens Spine, Arms, Wrist.
      -  Stretches Chest, Lungs, Shoulders and Abdomen.
    

Adhomukhasvanasana ( Downward Facing Dog )

Adhomukhasvanasana:

Steps:

1. Stand in Samastithi
2. Inhale and lift your arms from the front.
3. As you exhale bend down, keep your palms on the side of your feet and knees straight.
4. Transfer your weight into your hands. Hold your breath and throw back both your legs back, only palms and toes should be on the ground.
5. Inhale and arch your back and look straight. Make sure your elbows are straight.
6. Exhale and lift your hips and look down at your feet.

Coming out of Asana:

Hold your breath and jump forward, between your palms.
Inhale and raise up.
Exhale and bring your hands down to Samastithi.

Classification: 

     -  Forward Bend
     -  Symmetrical
     -  Standing
     -  Dynamic / Static

Focus:

     -  Abdomen
     -  Shoulders
     -  Hamstring
     -  Hands and Legs

                                                                 
Modifications:

     -  Feet apart
     -  Heels up
     -  Knees bent
   
Benefits:

     -  Energizes the body.
     -  Stretches the Shoulders, Hamstrings, Calves, Arches and Hands.
     -  Strengthens arms and legs.
     -  Improves digestion.
     -  Calms the brain.
     -  Helps to relieve stress.
          

Siddhasana ( Accomplished Posture )

Siddhasana:

Steps:

1. Sit straight with legs stretched out. Back erect, chin down, eyes closed. Hands by your side and palms on the floor.
2. Exhale bend your right leg and bring your right feet closer to your perinium. Place the other leg (left) on top of the right foot. Palms on your thighs.

Coming out of Asana:

Inhale cone back to the seated samastithi. Repeat the same on the other side.

Classification:

     -  Parsva (torso turned to one side)
     -  Asymmetrical
     -  Seated
     -  Samastithi
     -  Static

Benefits:

     -  Makes spinal column straight and steady.
     -  Stabilizes the nervous system.
     -  Healthy circulation system.
     -  Reduce pressure in legs and circulation is more in torso and head.
     -  Stimulates Swadhishtana and Mooladhara chakra.

Padmasana ( Lotus Posture )

Padmasana:

Steps:

1. Sit straight with legs stretched out. Back erect, chin down, eyes closed, hands by your side.
2. Exhaling, bend your right knee and place it on your as of your left thigh. Now bend your left leg and place it on your right thigh. palms on your thighs.


Coming out of Asana:

Inhale and come back to your seated samastithi. Repeat on the other side.

 Classification:

     -  Parsva( torso turned to one side )
     -  Asymmetrical
     -  Seated
     -  Samastithi
     -  Static

Benefits:

     -  Opens up the hips.
     -  Stretches the ankles and knees.
     -  Calms the brain.
     -  Keeps the spine straight.
     -  Keeps joints and ligaments flexible.

Brahmasana ( Supreme Lord or Half Lotus Posture )

Brahmasana:

Steps:

1. Sit straight with legs stretched out. Hands by your side and palms on the floor.

2. Exhale bend your right knee and place the right ankle on the left thigh.Left foot under the right thigh. Place palms on your thighs.

Coming Out of Asana:

Inhale and come back to seated Samastithi. Repeat on the other side.

Classification:

     -  Back Arch

     -  Parsva ( torso turned to one side )

     -  Asymmetrical

     -  Seated

     -  Samastithi

     -  Static

Benefits:

                         

     -  Strengthens the back.

     -  Stretches the ankles, knees and thighs.

     -  Calms the mind.

     -  Reduce the stress / anxiety.

     -  Improves circulation and blood flow in the pelvis.                                                                           

                                                                                            

Sukhasana ( Comfort Posture )

Sukhasana:

Steps:  

1. Sit straight with legs stretched out, Back erect, Chin down, eyes closed, knees straight, hands by your side, Palms on the floor. This is sitting Samastithi.
2. Exhalling bend your knees and cross legs. Palms on your thighs. Back straight, eyes closed,                                                                                     Chin down.
                                                                                   
 Coming out of Asana:

Inhale and come back to the sitting Samastithi. Repeat on the side.

Classification:

     -  Back Arch
     -  Symmetrical
     -  Seated
     -  Samastithi
     -  Static


 Benefits:

                                                                                        -  Broadens your chest.
        -  It calms your mind.
        -  Improves body posture.
        -  Opens your hips.
        -  Its stretches and lengthens the Spine.

                                                                           

Vajrasana ( Diamond Posture )

Vajrasana:

 Kneel down an sit on your heels.
      -  Feet together
      -  Heels, Knees together
      -  Back Straight and palms on your knees
      -  Toes are turned out
      -  Eyes closed
      -  Chin down
     
 Classification:
      -  Kneeling
      -  Symmetrical
      -  Samastithi


Benefits:    

       -  Helps in Digestion ( asana that can be done after eating )
       -  Helps reducing Constipation
       -  Helps to fight stomach disorder
       -  Increase blood circulation in the body
       -  Calms your mind  
       -  Reduce Obesity and back pain
       -  Body flexibility
       -  fights arthritis
       -  joint ache healer