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

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