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.