Surya Namaskara

Meaning: Surya means Sun

Namaskara means salutation.
Salutation to Sun is named as Surya namaskara.
Number of steps: 12
Procedure:
Samasthiti: Standing erectly with feet together, adopt namaskara mudra and
look front.
Step1: Hastautthanasana
Inhaling take the hands above the head, push your waist front but don’t push
your lower back.
Step2: Padahastasana
Exhaling push your hip out and bend forward and try to keep the palms on the
floor on either side of the feet and also try to touch the forehead to the knees.
Step3: Ashvasanchalanasana
Inhale and take your right leg back then place your right toes on the floor and
then knee on the floor.
Push the buttock forward and downward so that left leg is perpendicular to the
ground.
Step4: Chaturanga dandasana
Exhale and take the left leg back, resting only on palms and toes. Keep the body
straight from head to toes and you shouldn’t raise your hip more up or down.
Step5: Shashankasana
While inhaling, place your knees on the floor and try to place your hips on your
heels without altering the position of the palms and toes.
Exhale as you rest the forehead on the floor. Then relax in normal breathing.
Step6: Astanga namaskara
Inhale & exhale and without shifting the positions of the hands and toes, glide
the body forward and rest the chin, chest, hands, knees, toes on the ground.
Raise the buttock off the ground.
Step7: Bhujangasana
Inhale, raise up and expand your chest, arch the back as far as you can until the
elbows are straight.
Step8: Parvatasana
While exhaling, raise the buttocks and push the head down and try to touch the
heels on the ground without shifting the position of hands and feet.
Step9: Shashankasana
While inhaling, place your knees on the floor and try to place your hips on your
heels without altering the position of the palms and toes.
Exhale as you rest the forehead on the floor. Then relax in normal breathing.
Step10: Ashvasanchalanasana
Inhale and bring the right leg in between the two hands and keep it
perpendicular to the ground.
Step11: Padahastasana
Exhale and bring the left foot forward next to the right foot, bend forward and
try to touch the forehead to the knees.
Step12: Hastautthanasana
Inhaling take the hands above the head, push your waist front but don’t push
your lower back.
While exhaling come to pranamasana and comeback to samasthiti.
Benefits:
• This practice is good for the joints.
• It stimulates and balances all the systems of the body.
• It helps to increase strength, endurance and flexibility.
• It improves concentration.
• It helps in removing excess fat.
• It revitalises the body and refreshes the mind.
Limitations:
One should avoid practising Surya namaskara in case of high blood pressure,
fever, heart diseases, hernia, slipped disc, intestinal tuberculosis and sciatica.
Standing postures
Tadasana
Meaning: Tada in Sanskrit means 'palm tree'. This is called Tadasana because in
this asana the practitioner stands straight like a palm tree.
Number of steps: 2
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: While inhaling raise the hands, join your palms and look at the palms.
Step 2: While exhaling bring down the hands.
Repeat 5 times.
Benefits:
• It improves the posture.
• It opens up the chest and lengthens the spine.
• By regular practice, one will learn the correct way of standing.
Parivrita Tadasana
Meaning: Parivrita means twisting, Tada means palm tree. In final position, the
asana looks like a twisted palm tree.
Number of steps: 5, Asanasthiti: 2 and 4
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, interlock the fingers turn the palms outwards and lift the arms
above the head.
Step 2: Exhaling, turn to the right side look at the hands. This is asanasthiti.
Breathe 10 times.
Step 3: Inhaling, turn to the front.
Step 4: Exhaling, turn to the left side look at the hands. This is asanasthiti.
Breathe 10 times.
Step 5: Inhaling, turn to the front.
 Exhaling, lower the hands and comeback to samasthiti.
Benefits:
• This asana strengthens muscles of the cervical region.
• Helpful in cervical spondylitis.
• Corrects back stiffness and postural problems.
• Tones the neck, shoulders, waist, back and hips.
Kati Parivarthanasana
Meaning: Kati means waist, parivarthana means twisting. In the final position of
this asana waist should be twisted back.
Number of steps: 5, Asanasthiti: 2 & 4
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, keep the right leg one foot towards right and place the hands
on the waist.
Step 2: Exhaling, turn to the right side and look back. This is asanasthiti.
Breathe 10 times.
Step 3: Inhaling, turn to the front.
Step 4: Exhaling, turn to the left side and look back. This is asanasthiti. Breathe
10 times.
Step 5: Inhaling, turn to the front.
Exhaling, join the right leg to left and comeback to samasthiti.
Benefits:
• This asana strengthens skeletal muscles of the lumbar region.
• Helpful in backache.
• Corrects back stiffness and postural problems.
• Tones the neck, shoulders, waist, back and hips.
Ardhachandrasana
Meaning: Ardhachandra means crescent moon. In the final position the asana
looks like crescent moon.
Number of steps: 5, Asanasthiti: 2 & 4
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, keep the right leg one foot towards right, interlock the fingers
turn the palms and lift the hands above the head.
Step 2: Exhaling, bend to the right side. Look at the hands. This is asanasthiti.
Breathe 10 times.
Step 3: Inhaling, come up.
Step 4: Exhaling, bend to the left side. Look at the hands. This is asanasthiti.
Breathe 10 times.
Step 5: Inhaling, come up.
Exhaling, bring down the hands, join the right leg to left and comeback
to samasthiti.
Benefits:
• This asana strengthens skeletal muscles of the cervical and thoracic
region.
• It removes the neck pain.
• It balances the right and left groups of postural muscles.
Ardhakati chakrasana
Meaning: Ardha means half, Kati means waist and Chakra means wheel. In the
final position, lateral bending from the waist resembles the wheel.
Number of steps: 7, Asanasthiti: 2 and 6
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, slowly raise the right hand sideways up vertically, your biceps
should touch the right ear and palm facing the left side.
Step 2: Exhaling, bend the trunk laterally to the left. This is asanasthiti. Breathe
10 times.
Step 3: Inhaling, come up.
Step 4: Exhaling, bring the right hand down.
Step 5: Inhaling, slowly raise the left hand sideways up vertically, your biceps
should touch the left ear and palm facing the right side.
Step 6: Exhaling, bend the trunk laterally to the right.
Step 7: Inhaling, come up. This is asanasthiti. Breathe 10 times.
Exhaling, bring the left hand down and comeback to samasthiti.
Benefits:
• Reduces fat in waist region, stimulates sides of the body.
• Gives lateral bending to the spine, improves function of liver.
Ardha Chakrasana
Meaning: Ardha means half, Chakra means wheel. In this posture, as the body
takes the shape of a half wheel, hence it is called Ardha Chakrasana.
Number of steps: 3, Asanasthiti: 2
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, keep the right leg one foot towards right and support the back
at the waist by the palms, fingers pointing forward.
Step 2: Exhaling, bend backwards from the lumbar region. Drop the head
backwards, stretching the muscles of the neck. This is asanasthiti. Breathe 10
times.
Step 3: Inhaling, come up.
Exhaling, bring down the hands, join the right leg to left and comeback
to samasthiti.
Benefits:
• It makes the spine flexible, stimulates the spinal nerves.
• It strengthens the neck muscles, Helps in management of cervical
spondylosis.
• It expands chest and shoulders, improves breathing.
Limitations:
Avoid this posture in case of vertigo or a tendency to giddiness.
Pada angusthasana
Meaning: Pada means foot, angustha means big toe. This posture is done by
standing and catching the big toes.
Number of steps: 3, Asanasthiti: 2
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, keep the right leg one foot towards right.
Step 2: Exhaling, bend forward and hold the big toes between the thumb and
first two fingers, touch the forehead to the knees with closed eyes. This is
asanasthiti. Breathe 10 times.
Step 3: Inhaling, slowly come up and look front.
Exhaling, join the right leg to left and comeback to samasthiti.
Benefits:
• It makes the spine flexible, enhances blood flow to the head region.
• Improves digestion and helps in preventing constipation.
• It helps in overcoming menstrual problems.
• It strengthens the shoulders and thighs.
Limitations:
People with vertigo, hypertension, cervical spondylosis, hernia, ulcer and disc
prolapsed to avoid this posture.
Vrikshasana
Meaning: Vriksha means tree. In the final position this asana looks like a tree,
hence the name.
Number of steps: 7, Asanasthiti: 3 and 7
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, bend the right leg and place the right foot at the root of the left
thigh. Look front.
Step 2: Exhale
Step 3: Inhaling, interlock the fingers turn the palms outwards and raise them
over the head. Look at the hands. This is asanasthiti. Breathe 10 times.
Step 4: Exhaling, bring down the arms and the right leg.
Step 5: Inhaling, bend the left leg and place the left foot at the root of the right
thigh. Look front.
Step 6: Exhale
Step 7: Inhaling, interlock the fingers turn the palms outwards and raise them
over the head. Look at the hands. This is asanasthiti. Breathe 10 times.
Exhaling, bring down the arms and the left leg, comeback to samasthiti.
Benefits:
• It improves neuro-muscular coordination and posture.
• It improves balance, endurance, alertness and concentration.
Limitations:
Avoid this practice in case of arthritis, vertigo.
Trikonasana
Meaning: Tri means three and koṇa means an angle, Trikoṇa means triangle. In
the final position, the legs form a triangle hence the name.
Number of steps: 5, Asanasthiti: 2 & 4
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, spread the right leg towards right (one leg distance),
simultaneously raise the arms sideways in line with the shoulders, palms facing
down. Look front.
Step 2: Exhaling, turn the right foot towards right side, bend laterally to the
right side and hold the big toe with the thumb and the first two fingers, lift up
the left arm straight in line with the right arm and turn the left palm forward, fix
the gaze on its fingertips. This is asanasthiti. Breathe 10 times.
Step 3: Inhaling, come up. Turn the right foot straight and stretch the arms
sideways in line with the shoulders palms facing down. Look front.
Step 4: Exhaling, turn the left foot towards left side, bend laterally to the left
side and hold the big toe with the thumb and the first two fingers, lift up the
right arm straight in line with the left arm and turn the right palm forward, fix
the gaze on its fingertips. This is asanasthiti. Breathe 10 times.
Step 5: Inhaling, come up. Turn the left foot straight and stretch the arms
sideways in line with the shoulders palms facing down. Look front.
Exhaling, join the right leg to left and simultaneously release the arms,
comeback to samasthiti.
Benefits:
• It makes the spine flexible and corrects curvature of back.
• It relieves backache and neck sprain.
• Strengthens calf, thigh and waist muscles.
• Helps in preventing flat foot.
Limitations:
Avoid this posture, in case of slip disc, sciatica, hernia, who have undergone
recent abdominal surgery.
Parshvakonasana
Meaning: Parshva means side, kona means an angle. Parshvakonasana is an
extended lateral angle pose.
Number of steps: 5, Asanasthiti: 2 & 4
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, spread the right leg towards right (one and half leg distance),
simultaneously raise the arms sideways in line with the shoulders, palms facing
down. Look front.
Step 2: Exhaling, turn the right foot towards right side bend the right knee at 90
degree, place the right palm on the ground outside the right foot. Stretch the left
hand over the head, biceps touching the left ear and fix the gaze on its
fingertips. This is asanasthiti. Breathe 10 times.
Step 3: Inhaling, come up. Turn the right foot straight and stretch the arms
sideways in line with the shoulders palms facing down. Look front.
Step 4: Exhaling, turn the left foot towards left side bend the left knee at 90
degree, place the left palm on the ground outside the left foot. Stretch the right
hand over the head, biceps touching the right ear and fix the gaze on its
fingertips. This is asanasthiti. Breathe 10 times.
Step 5: Inhaling, come up. Turn the left foot straight and stretch the arms
sideways in line with the shoulders palms facing down. Look front.
Exhaling, join the right leg to left and simultaneously release the arms,
comeback to samasthiti.
Benefits:
• It increases the peristaltic activity.
• It expands the chest and reduces fat around the waist and hips.
• It relieves sciatic and arthritic pains.
• It strengthens and tones up the ankles, knees and thighs.
Limitations:
People suffering from cervical spondylitis, cardiac problems should avoid this
practice.
Virabhadrasana
Meaning: This asana is dedicated to the lord Virabhadra.
Number of steps: 5, Asanasthiti: 2 & 4
Procedure:
Samasthiti: Standing erectly with feet together, hands by the side of the body.
Look front.
Step 1: Inhaling, spread the right leg towards right (one and half leg distance),
simultaneously raise the arms sideways in line with the shoulders, palms facing
down. Look front.
Step 2: Exhaling, turn the right foot towards right side bend the right knee at 90
degree, thigh must be parallel to the ground and left leg should be straight. Look
at the right fingertips. This is asanasthiti. Breathe 10 times.
Step 3: Inhaling, come up. Turn the right foot straight, look front.
Step 4: Exhaling, turn the left foot towards left side bend the left knee at 90
degree, thigh must be parallel to the ground and right leg should be straight.
Look at the left fingertips. This is asanasthiti. Breathe 10 times.
Step 5: Inhaling, come up. Turn the left foot straight, look front.
Exhaling, join the right leg to left and simultaneously release the arms,
comeback to samasthiti.
Benefits:
• It strengthens the muscles and joints of the body.
• It relieves knee pain.
• It relieves cramp in the calf and thigh muscles.
Limitations:
People suffering from knee pain and Osteoarthritis should avoid this practice.
Sitting postures
Swastikasana
Meaning: Swastika means ‘auspicious’. Hence Swastikasana is an auspicious
meditative pose.
Number of steps: 7, Asanasthiti: 4
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhale deeply.
Step 2: Exhaling, fold the left leg and place the sole of the left foot against the
inside of the right thigh.
Step 3: Inhale deeply.
Step 4: Exhaling, fold the right leg and place the right foot over the left leg. Sit
straight, palms on the knees in chin mudra (joining the tips of the forefinger and
thumb) and eyes closed. This is asanasthiti. Breathe approximately for 1 minute.
Step 5: Inhaling, unfold the right leg in front of the body.
Step 6: Exhale
Step 7: Inhaling, unfold the left leg in front of the body.
Exhaling, comeback to samasthiti.
Benefits:
• Improves the flexibility of knee, ankle and hip joint.
• Helpful for extended period of sitting.
• Improves digestion.
Limitations:
People with sciatica or sacral infections should avoid this posture.
Vajrasana
Meaning: Vajra means diamond-shaped or thunderbolt. Vajrasana has been
named after the shape it takes - diamond or thunderbolt. It is one of the
meditative pose.
Number of steps: 3, Asanasthiti: 2
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhale deeply.
Step 2: Exhaling, fold the legs and sit on the heels with knees together, place
hands on the knees and sit straight look front. This is asanasthiti. Breathe 10
times.
Step 3: Inhaling, stretch the legs.
Exhaling, comeback to samasthiti.
Benefits:
• It increases the efficiency of the entire digestive system. The only posture
which can be performed even after heavy food.
• It prevents hernia and also helps to relieve pain.
• Beneficial for sciatica, varicose veins.
• It keeps the spine erect and prevents drowsiness.
• It makes the ankles flexible and prevents flat foot.
• It relieves menstrual problems.
Limitations:
People suffering from knee pain, stiff ankle due to rheumatic problems should
avoid this posture.
Supta Vajrasana I
Meaning: Supta means lying down. Vajra means diamond-shaped or
thunderbolt. Vajrasana done in lying down position is called as Supta
Vajrasana.
Number of steps: 3, Asanasthiti: 2
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Preparation: Sit in Vajrasana.
Step 1: Inhaling, take your hands back and hold the big toes by three fingers.
Step 2: Exhaling, bend forward touch your forehead to the ground, without
releasing the big toes and eyes closed. This is asanasthiti. Breathe 10 times.
Step 3: Inhaling, come up. Release the hands and comeback to Vajrasana.
Exhaling, comeback to samasthiti.
Benefits:
• It enhances the blood flow to the head and stimulates the brain.
• Beneficial for respiratory disorders.
• Helpful for flat feet and also relieves heels pain.
• Beneficial for reproductive organs.
• It improves digestion and relieves constipation.
Limitations:
People suffering from knee pain, stiff ankle due to rheumatic problems
should avoid this posture.
Urdhwa Vajrasana
Meaning: Urdhwa means upward, Vajra means diamond. In the final position,
the arms are stretched over the head with interlocked fingers, hence the name.
Number of steps: 2, Asanasthiti: 1
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Preparation: Sit in Vajrasana.
Step 1: Interlock the fingers turn the palms outwards, while inhaling lift the
arms above the head. This is asanasthiti. Breathe 10 times.
Step 2: Exhaling, release the arms and comeback to Vajrasana.
Inhaling, stretch the legs, exhaling comeback to Samasthiti.
Benefits:
• It relieves rheumatic pain and stiffness in the shoulders.
• It expands the chest fully.
Limitations:
People suffering from knee pain, stiff ankle due to rheumatic problems should
avoid this posture.
Paschimottanasana
Meaning: Paschima means west, it implies the posterior portion of the body
from leg to head, Uttana means intensive stretching. In the final pose, the
posterior portion of the body is intensely stretched.
Number of steps: 3, Asanasthiti: 2
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhale deeply.
Step 2: Exhaling, hold the big toes with respective hands and bend forward from
the lower back and try to place your forehead on the knees, eyes closed. This is
asanasthiti. Breathe 10 times.
Step 3: Inhaling, come up releasing the hands.
Exhaling, comeback to Samasthiti.
Benefits:
• It cures gastric problems.
• It improves circulation of pelvic organs and helps to cure impotency.
• Tones abdominal organs and improves digestion.
• It rejuvenates the whole spine.
• It stretches the hamstrings, increases the flexibility of hip joint.
Limitations:
People suffering from severe back pain, slipped disc, sciatica, hernia should not
practice.
Purvottanasana
Meaning: Purva means east, it implies the anterior portion of the body from leg
to head, Uttana means intensive stretching. In the final pose, the anterior portion
of the body is intensely stretched.
Number of steps: 4, Asanasthiti: 3
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhaling, slide the palms back.
Step 2: Exhale
Step 3: Inhaling, lift the body off the floor, keep your elbows, knees straight and
try to touch your toes to the ground, look back. This is asanasthiti. Breathe 10
times.
Step 4: Exhaling, come down and come back to Samasthiti.
Benefits:
It strengthens the spine, wrist, ankle and thighs.
It expands the chest fully and improves breathing.
It improves the movement of shoulders.
Limitations:
People suffering from cardiac problems, cervical spondylosis, hernia, stomach
ulcers, and weak wrists should avoid this practice.
Janushirshasana
Meaning: Janu means knee, shirsha means head. In the final position, the head
is placed on the knee.
Number of steps: 9, Asanasthiti: 4 & 8
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhale deeply.
Step 2: Exhaling, bend the left knee, place the left heel against the perineum.
Hold the right big toe with both palms.
Step 3: Inhale deeply.
Step 4: Exhaling, bend forward and place the head on the right knee, close the
eyes. This is asanasthiti. Breathe 10 times.
Step 5: Inhaling, come up and release the hands, stretch the left leg.
Step 6: Exhaling, bend the right knee, place the right heel against the perineum.
Hold the left big toe with both palms.
Step 7: Inhale deeply.
Step 8: Exhaling, bend forward and place the head on the left knee, close the
eyes. This is asanasthiti. Breathe 10 times.
Step 9: Inhaling, come up and release the hands, stretch the left leg.
Exhaling, comeback to Samasthiti.
Benefits:
• It helps in diabetes.
• Relieves menstruation problems.
• Relieves burning sensation in urinary tract.
• It increases digestive power, relieves constipation.
Limitations:
People suffering from slipped disc, knee injury and hernia should not practice.
Tiryanmukhika pada paschimottanasana
Meaning: Tiryanmukhika means facing back, which is done by folding one leg
outwardly. This is a type of paschimottanasana with one leg folded outwardly.
Number of steps: 7, Asanasthiti: 2 & 6
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhaling, fold the left leg outwardly.
Step 2: Exhaling, bend forward, hold the right big toe from the first three fingers
of the both hands and place the forehead on the right knee, close the eyes. This
is asanasthiti. Breathe 10 times.
Step 3: Inhaling, come up and release the hands.
Step 4: Exhaling, stretch the left leg.
Step 5: Inhaling, fold the right leg outwardly.
Step 6: Exhaling, bend forward, hold the left big toe from the first three fingers
of the both hands and place the forehead on the left knee, close the eyes. This is
asanasthiti. Breathe 10 times
Step 7: Inhaling, come up and release the hands.
Exhaling, stretch the right leg and comeback to Samasthiti.
Benefits:
• Recommended for persons suffering from drooping shoulders and flat
feet.
• It cures swelling in the legs, sprain in ankle and knees.
• It strengthens the hip and knee joints.
Limitations:
People suffering from severe back pain, slipped disc, sciatica, knee injury and
hernia should not practice.
Marichasana 1
Meaning: Marichi is the name of the sage. This asana is dedicated to sage
Marichi.
Number of steps: 7, Asanasthiti: 2 & 6
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhaling, fold the left leg knee facing up.
Step 2: Exhaling, take the right hand back and covering the left knee take left
hand back, hold the left wrist by right hand. Bend forward and place the
forehead on the right knee, close the eyes. This is asanasthiti. Breathe 10 times.
Step 3: Inhaling, come up and release the hands.
Step 4: Exhaling, stretch the left leg.
Step 5: Inhaling, fold the right leg knee facing up.
Step 6: Exhaling, take the left hand back and covering the right knee take right
hand back, hold the right wrist by left hand. Bend forward and place the
forehead on the left knee, close the eyes. This is asanasthiti. Breathe 10 times.
Step 7: Inhaling, come up and release the hands.
Exhaling, stretch the right leg and comeback to Samasthiti.
Benefits:
• It helps in diabetes.
• Relieves gastritis and constipation.
• It improves the function of large intestine, spleen and liver.
• Relieves menstruation problems.
Limitations:
People suffering from severe back pain, slipped disc, sciatica, knee injury and
hernia should not practice
Vakrasana
Meaning: Vakra means twisted. In this asana, the spine is twisted which has a
rejuvenating effect on its functioning.
Number of steps: 7, Asanasthiti: 2 & 6
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhaling, fold the right leg knee facing up.
Step 2: Exhaling keep the right foot outside the left knee, keep the right hand
back on the floor and bring the left hand over the right knee and hold the right
big toe, Look back from the right side. This is asanasthiti. Breathe 10 times.
Step 3: Inhaling, release the hands and turn to the front and keep the right foot
on the right side.
Step 4: Exhaling, stretch the right leg.
Step 5: Inhaling, fold the left leg knee facing up.
Step 6: Exhaling keep the left foot outside the right knee, keep the left hand
back on the floor and bring the right hand over the left knee and hold the left big
toe, Look back from the left side. This is asanasthiti. Breathe 10 times.
Step 7: Inhaling, release the hands and turn to the front and keep the left foot on
the left side.
Exhaling, stretch the left leg and comeback to samasthiti.
Benefits:
• Stimulates pancreas functions and helps in the management of diabetes.
• Helps to increase flexibility of the spine.
• It relieves back pain, neck pain and mild sciatica.
• It cures diseases of urinary system and also relieves constipation.
Limitations:
Please avoid this posture in case of acute back pain, spinal disorders, after
abdominal surgery and during menstruation.
Navasana
Meaning: Nava means boat. In the final posture, body resembles a boat.
Number of steps: 1, Asanasthiti: 1
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Step 1: Inhaling, raise both the legs with knees straight and bring toes to eyes
level and stretch your arms towards feet and look at the toes. This is asanasthiti.
Breathe 10 times.
Exhaling, slowly lower the hands and legs to the ground and comeback
to samasthiti.
Benefits:
• It strengthens the back and abdominal muscles.
• Relieves bloating and cures gastric problems.
• It stimulates digestive, muscular, circulatory, nervous and hormonal
systems.
• Beneficial for hernia.
Limitations:
Please avoid this posture in case of spinal disorders, cardiac problems.
Shashankasana
Meaning: Shashanka means rabbit. Final posture resembles like rabbit, hence
the name.
Number of steps: 4, Asanasthiti: 2
Procedure:
Samasthiti: Sit on the floor with legs stretched straightly, palms on the floor by
the side of the body. Look front.
Preparation: Sit in Vajrasana.
Step 1: Interlock the fingers turn the palms outwards, while inhaling lift the
arms above the head.
Step 2: Exhaling, bend the trunk forward from the hips, the arms and forehead
should rest on the floor in front of the knees, eyes closed. This is asanasthiti.
Breathe 10 times.
Step 3: Inhaling, raise the arms and trunk to the vertical position.
Step 4: Exhaling, release the arms and comeback to Vajrasana.
Inhaling, stretch the legs, exhaling comeback to Samasthiti.
Benefits:
• It releases pressure on the discs and prevents various forms of back ache.
• It corrects postural defects.
• Beneficial for reproductive organs.
• Helps to reduce stress and anxiety.
• It regulates the functioning of adrenal glands.
• Improves digestion and relieves constipation.
Limitations:
People suffering from severe back pain, slipped disc, osteoarthritis of the knees
should avoid this practice.
Supine postures
Pavanamuktasana
Meaning: Pavana means wind, mukta means to release. Hence
Pavanamuktasana is useful in releasing wind or flatulence from the stomach and
intestines.
Number of steps: 5, Asanasthiti: 3
Procedure:
Samasthiti: Lie down on the back, feet together hands beside the body, head
straight and eyes open.
Step 1: Inhale deeply.
Step 2: Exhaling, bend both the knees and bring both the knees towards the
chest and hold by both hands around the knees.
Step 3: Inhaling, lift the head till your chin touches the knees and close the eyes.
This is asanasthiti. Breathe 10 times.
Step 4: Exhaling, release the head back to the ground and open the eyes.
Step 5: Inhaling, release the hands and stretch legs to the ground.
Exhaling, comeback to Samasthiti.
Benefits:
• It removes constipation; gives relief from flatulence, decreases the
bloating sensation in the abdomen and aids digestion.
• Beneficial for impotence, sterility and menstrual problems.
• It strengthens and tones up the back muscles and spinal nerves.
Limitations:
Please avoid this practice in case of abdominal injuries, hernia, sciatica, severe
back pain and during pregnancy.
Padottanasana
Meaning: Pada means foot, uttana means intense stretch. In the final pose, the
legs are stretched upwards.
Number of steps: 5, Asanasthiti: 1, 3 and 5
Procedure:
Samasthiti: Lie down on the back, feet together arms at the shoulder level,
palms facing downwards. Look up.
Step 1: Inhaling, raise the right leg up to 90 degree angle and keep knees
straight, look at the toes. This is asanasthiti. Breathe 10 times.
Step 2: Exhaling, lower the right leg to the ground.
Step 3: Inhaling, raise the left leg up to 90 degree angle and keep knees straight,
look at the toes. This is asanasthiti. Breathe 10 times.
Step 4: Exhaling, lower the left leg to the ground.
Step 5: Inhaling, raise both the legs up to 90 degree angle and keep knees
straight, look at the toes. This is asanasthiti. Breathe 10 times.
Exhaling, lower both the legs to the ground and comeback to samasthiti.
Benefits:
• It strengthens the lower back, pelvic and perineal muscles.
• It strengthens abdominal muscles and reduces fat around abdominal
region.
• It facilitates venous return and useful in varicose veins.
• It removes flatulence and constipation.
Limitations:
People suffering from hypertension, serious back conditions like sciatica or
slipped disc should avoid this practice.
Shavasana
Meaning: Shava means dead body. The final position in this asana resembles a
corpse or dead body. It’s a relaxation pose.
Procedure:
Shavasana 1: Lie down flatly on the ground, keep at least 3 feet gap between the
legs and close the eyes. Place the right palm on abdomen and left palm on the
chest and observe the abdominal movements for 5 minutes.
The head and spine should be in the same line. Relax the whole body and
stop all physical movements, become aware of the breath and allow it to
become rhythmic and relaxed.
Shavasana 0: Lie down flatly on the ground, keep at least 3 feet gap between the
legs and close the eyes. Place the hands on the ground, palms facing upward.
Relax the whole body consciously for 5 minutes.
Benefits:
• Relaxes the whole psycho-physiological system.
• Helps to relieve all kinds of tensions and gives rest to both body and
mind.
• Beneficial in the management of stress and its consequences.
• Promotes venous blood circulation.
• It improves the body and mind awareness.
Prone postures
Makarasana
Meaning: Makara means Crocodile. This pose resembles the crocodile, hence
the name.
Procedure:
Lie down on your stomach with at least 3 feet gap between the legs, toes
pointing outward and heels inward. Fold the arms at elbows, and keep them
under the head, place the head either left or right on your hands. Keep the eyes
closed and relax the whole body. This asana is practiced for relaxation in all
prone postures.
Benefits:
• Helpful for all spine related complaints like cervical spondylitis, stiff
neck or upper back.
• It is beneficial in almost all psychosomatic disorders.
• It is beneficial for respiratory organs, as well as digestive organs.
• Promotes relaxation of the whole body.
Limitations:
Avoid this practice in case of pregnancy and frozen shoulders.
Bhujangasana
Meaning: Bhujanga means snake or cobra. In this asana, the body is raised like
the hood of the snake, hence the name.
Number of steps: 1, Asanasthiti: 1
Procedure:
Samasthiti: Lie down on the stomach with feet together and toes pointing out
and fold the arms at elbows, keep them under the head and place the chin on the
hands, look front.
Step 1: Place the palms below the shoulders with fingers together and pointing
forward, inhaling slowly lift the head and chest up to navel region, elbows
should be inward and look up. This is asanasthiti. Breathe 10 times.
Exhaling, come down and comeback to samasthiti.
Benefits:
• Helps to relieve backache and bronchial problems.
• It tones the ovaries and uterus and helps in menstrual and gynaecological
disorders.
• It regulates the thyroid gland function.
• It reduces abdominal fat and relives constipation.
Limitations:
Those suffering from hernia, peptic ulcer, intestinal tuberculosis and acute
abdominal pain should avoid this practice.
Shalabhasana
Meaning: Shalabha means locust. In the final posture, body resembles a locust,
hence the name.
Number of steps: 1, Asanasthiti: 1
Procedure:
Samasthiti: Lie down on the stomach with feet together and toes pointing out
and fold the arms at elbows, keep them under the head and place the chin on the
hands, look front.
Step 1: Place both palms under the thighs. Inhaling, slowly raise both legs
together with the head and chest, knees should be straight and look up. This is
asanasthiti. Breathe 10 times.
Exhaling, slowly lower the legs, chest and head to the floor and release
the hands, comeback to samasthiti.
Benefits:
• Relieves back ache, sciatica and slipped disc.
• Relieves gastric troubles and flatulence.
• Helps to improve lungs capacity.
• Helps to reduce fat in the thighs and buttocks.
• It strengthens the lower back and pelvic organs.
Limitations:
People suffering from high blood pressure, cardiac diseases, hernia, peptic ulcer
and intestinal tuberculosis should avoid practising this asana.
Kapalabhati Kriya
Meaning: Kapala means forehead or skull, bhati means cleansing.
Hence Kapalabhati considered a kriya which cleanses the skull.
Preparation: Early morning in empty stomach.
Procedure:
Sit straight in any meditative posture like Swastikasana, Padmasana or
Vajrasana, palms on the knees in chin mudra. Close your eyes and relax the
whole body.
Take a deep breath in and breathe out forcefully or rapidly through the nose like
a bellows of a blacksmith. Forceful exhalation and inhalation by contracting and
relaxing the abdominal muscles, without any undue movements in the chest and
shoulder region.
This is one stroke of Kapalabhati, Beginners can practice up to 3 rounds of 21
rapid breaths or strokes each. Each round shall be followed by being still for a
while. The count and rounds can be increased gradually over a period of time.
Benefits:
• It is useful in treating cold, rhinitis, sinusitis, asthma and bronchial
infections.
• It purifies the frontal sinuses and helps to overcome cough disorders.
• It strengthens the nervous system and tones up the digestive organs.
• It rejuvenates the whole body, and keeps the face glowing and vibrant.
Limitations:
Please avoid this practice in case of cardiac conditions, giddiness, high blood
pressure, vertigo, chronic bleeding in the nose, epilepsy, migraine, stroke,
hernia, gastric ulcer, pregnancy and during menstrual cycle.
Pranayama
Nadishodhana or Anuloma Viloma Pranayama (Alternate nostril
breathing)
Meaning: Breathing alternatively through the nose is called Anuloma Viloma
pranayama.
Preparation: Sit in any meditative posture, Keep the body erect and place the
hands on the respective knees. Relax the body with few deep breaths. Keep the
left palm on the left knee in Chin mudra (joining the tips of the forefinger and
thumb) and the right palm should be in mrugi mudra (bend the fore finger and
middle finger and last two fingers are to be kept straight and held together).
Procedure:
Step 1: Close the right nostril with right thumb. Inhale slowly and deeply
through the left nostril, close the left nostril by ring and little finger.
Step 2: Exhale slowly and deeply through the right nostril by releasing the
thumb.
Step 3: Inhale slowly and deeply through the right nostril, close the right nostril
by the thumb.
Step 4: Exhale slowly and deeply through the left nostril by releasing the ring
and little finger.
This is one round of Anuloma Viloma pranayama. Repeat the same for
21 rounds.
For beginners, the duration of inhalation and exhalation should be
equal. Gradually make the ratio 1:2, inhalation: exhalation respectively.
Breath should be slow, steady and controlled. It should not be forced or
restricted in anyway.
Benefits:
• Cleanses, strengthens and tones the nervous system, which also helps in
improving concentration.
• Increases vitality and lowers the level of stress and anxiety.
 • Removes blockages of arteries and relieves hypertension.
• Balances Ida (left) and Pingala (right) channels or nadis, removes all
blockages in the pranic energy channels.
• It is beneficial in many diseases such as asthma, high or low blood
pressure, insomnia, chronic pain, endocrine imbalances, heart problems,
hyperactivity, etc.
Suryabhedana pranayama
Meaning: Suryabhedana pranayama is also called right nostril breathing.
Preparation: Sit in any meditative posture, Keep the body erect and place the
hands on the respective knees. Relax the body with few deep breaths. Keep the
left palm on the left knee in Chin mudra (joining the tips of the forefinger and
thumb) and the right palm should be in mrugi mudra (bend the fore finger and
middle finger and last two fingers are to be kept straight and held together).
Procedure:
Step 1: Inhale slowly and deeply through the right nostril by closing the left
nostril by ring and little finger.
Step 2: Exhale slowly and deeply through the right nostril only by closing the
left nostril by ring and little finger.
Keep the left nostril closed all the time during the practice. One cycle of
inhalation and exhalation forms one round. Repeat the same for 21 rounds.
Benefits:
• It purifies the Kapala (forehead or skull).
• It destroys intestinal worms and diseases arising from excess of wind
(Vata dosha).
• Strengthens the immune system and increases the efficiency of digestive
system.
• Soothes and invigorates the nerves and cleans the sinuses.
• Helps in weight loss and is very effective against obesity.
Limitations:
People suffering from high blood pressure, any heart diseases should avoid this
practice.
Bhramari pranayama
Meaning: Bhramari is derived from bhramara which means black bee. During
the practice of this pranayama, the sound produced resembles the buzzing of a
black bee, hence the name.
Preparation: Sit in any meditative posture, Keep the body erect and place the
hands on the respective knees, palms in chin mudra. Relax the body with few
deep breaths.
Procedure:
Step 1: Inhale slowly and deeply.
Step 2: Exhaling, produce a low pitched sound resembling the humming of
female bee. Concentrate on the sound produced.
This is one round, repeat the same for 9 rounds.
Benefits:
• It relieves stress and helps in alleviating anxiety, anger and hyperactivity.
• Helps in controlling high blood pressure.
• Helpful in cases of insomnia, depression and psychosomatic problems.
• The resonance effect of humming sound creates a soothing effect on the
nervous system and mind.
• It increases concentration and preparatory pranayama for meditation.
• It strengthens the vocal cords and helps in clarity of speech.