Jathara Parivrittti (Parsva Beda ) [ Lower Abdomen Twist (Lateral) ]

Jathara Parivritti (Parsva Beda)

Steps:

1. Lie down in Samastithi.
2. Inhale, stretch your sides upto the shoulder level, Palms on the floor.
3. Exhale, gently turn your head to left side. Inhale, in this position.
4. Exhale, take small steps and move your right leg to the right side. left leg should follow it. Upper body should be straight. Stay in this position.

Coming out of Asana:

Inhale, bring both feet to the center. Exhale here. Inhale and turn your head back straight. Exhale and bring your arms by the side of your body.
Repeat on the other side.

Classification:

     -  Lateral
     -  Asymmetrical
     -  Lying / Supine
     -  Stay

Focus:

     -  Hips
     -  Lower abdomen
   
Benefits:

     -  Improves digestion
     -  Strengthen your hips and lower abdomen muscles.

Supta Prasarita Padangustasana ( Reclining spread legged hand to big toe pose )

Supta Prasarita Padagustasana:

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.
3. Inhale and spread (open up) your legs sideways holding your toes.

Coming out of Asana:

Exhale, bring back your legs and arms to the previous position. Inhale and bring your legs down to the floor and your arms above your head. Exhale and bring your arms down and back to Samastithi. 

Classification:

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

Focus:

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

      -  Groin

Modifications:

     -  if you can't hold your toes, you can hold your ankles, calf muscles or thighs.

Benefits:

      - Hamstring opening
      - Groin opening
      - Pelvic opening
    

Jathara Parivritti (Eka pada) [ Lower Abdomen Twist (one leg) ]

Jathara Parivritti (Eka Pada)

Steps:

1. Lie down in Samstithi ( Supine )
2. Inhale, lift your arms above your head, palms facing up.
3. Exhale, lift the left leg up, simultaneously lift your hands and catch the big toes with thumb, index and middle finger of left hand. Right hand by the side of your body. Knees should be straight. Hips should be on the floor.
4. Inhale, drop your left leg on the left side. Knees should be straight.

Coming out of Asana:

Exhale, bring left leg back to 90 degree, holding your toes. Inhale, drop your leg down and hands above your head and drop your hands down on exhale.

Repeat on the other side.

Classification: 

     -  Lateral
     -  Asymmetrical
     -  Lying / Supine
     -  Stay

Focus:

     -  Hips
     -  Hamstrings
     -  Groin

Modifications:

     -  with support ( strap or towel )

  

Side View

Benefits:

     -  Stretches hips, calves and thighs
     -  Opens Hamstrings and Groin
     -  Strengthen Knees

Supta Padagustasana (Eka Pada) [Reclining Hand to Big Toe (One Leg) Pose]

Supta Padagustasana ( Eka Pada )

Steps:

1. Lie down in Samastithi.
2. Inhale, lift your hands above your head, palms facing up.
3. Exhale, lift your (left) leg up, simultaneously lift your hands, catch up the big toes with thumb,index and middle finger with the left hand. Bring the right hand closer to your body. Hips should be on the floor.

Coming Out of Asana:

Inhale drop your legs down and both the hands above your head simultaneously. Exhale bring your hands closer to your body.

Repeat on the other side.

Classification:

     -  Forward Bend

     -  Asymmetrical

     -  Lying / Supine

     -  Stay

Focus:

     -  Abdomen

     -  Lower Back
     -  Calf muscles
     -  Hamstrings
     -  Thighs

                                              

Modifications:

    -  With support ( Strap or Towel )

Benefits:

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

                

Savasana (Corpse Posture)

Savasana:

Steps:

Samastithi in lying posture. Lying down relaxed, feet apart, hands by the side of the body, palms facing up, chin down, eyes closed.
Entire body relaxed, mind remain alert.


Coming out of Asana:

Turn to any one side and
come out of asana.

Classification:

     - Samastithi
     -  Symmetrical
     - Lying / Supine
     - Static

Benefits:

     -  Calms the brain and help to relieve stress and  mild depression
     -  Relaxes the entire body
     -  Reduces headache, fatigue, insomnia
     

Bhagiradhasana ( Sage Bhagiradha - One legged asana )

Bhagiradhasana :

Steps:

1. Stand in Samasthithi
2. Bend your right knee and keep the foot on the base of the thigh flat and balance on your left foot and raise your hands up and join your palms.
3. Inhale and raise your heels and balance your weight on the toes

Coming out of Asana:

Exhale and drop the heel down and come back to Samasthithi.
Repeat on the other side.

Classification:                                           

     - Back Arch
     - Asymmetrical
     - Standing
     - Static ( Stay )

Focus:

     -  Spine
     -  Thighs
     -  Improves Focus / Memory
     -  Balance

Modifications:

     -  No heel raise
     -  Placing the foot on your leg where its comfortable.
     -  Hands by your side
   
Benefits:

     - Improves balance
     - Improves Posture
     - Improves Concentration
     - Strengthen the ankles
     - Tones the muscles of legs, back and chest