Gomukhasana

	Stages 1. From sitting pose bend the left leg underneath the right leg so that the left heel is touching the right buttock. 2. Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock. Adjust the right knee so that it is above the left knee. 3. Place the hands either on the knee or on the respective foot whichever is comfortable. Hold the head, back and neck straight. Close the eyes and relax.
	Benefits 1. Useful alternative to the other meditative asanas. 2. Outer muscles of the thighs are stretched. 3. Pelvic and reproductive organs are toned and massaged. 4. Cures cramp in legs, make leg muscles elastic. 5. Back become erect in meditative pose. 6. Good for pelvic structure, inner muscles of thighs, reproductive organs.
	Precautions Pain in knee.

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Baddha Hasta Gomukhasana

	Stages 1. Sit in gomukhasana so that the right knee is above the left knee. 2. Raise the right hand above the head, bend it at the elbow and bring the palm on the back. 3. So also take the left hand on the back but from the lower side. Let both palms rest behind the back. 4. Try to clasp the fingers of both hands behind the back. 5. Keep the neck and head and spine straight. Press the back side of the head against the inside of the raised arm. Unclasp the hands and repeat with other hand and other leg.
	Benefits 1. This asana induces relaxation and alleviates tiredness, tension and anxiety. 2. It stimulates the kidneys. 3. Good for diabetes, back ache, sciatica, rheumatism. 4. Relives general stiffness in the shoulders and neck, extends latissimus dorsi fully. 5. Relieves and prevents cramps in the legs. 6. Chest is opened and the leg muscles become supple.
	Precautions Pain in knee, shoulders or arms.

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Adho Mukha Svanasana (down dog pose)

	Stages From urdhvamukha shwanasana : 1. Erect the toes, raise the waist and push the body backward to place the heels on the ground. 2. Bend the neck downward so that the top of the head can be placed on the ground.
	Benefits 1. Removes fatigue, exhaustion and energises the body. 2. Good for runners, brings lightness to the legs. 3. Pain and stiffness in heels can be removed. 4. Stiffness in the region of the shoulder blade is removed and any arthritis. 5. Brings good shape to the legs. 6. Brings ample blood supply to the brain cells and rejuvenates them. 7. Useful for the kidneys. 8. Low blood pressure. 9. Develop speed and lightness in the legs, heels and ankles. 10. Strengthen legs. 11. Abdominal muscles are drawn towards spine and strengthened. 12. Gives many of the benefits of Shirshasana. 13. Invigorates the brain by reliving fatigue. 14. Strengthen the muscles of arms. 15. Removes excess fats around the waist.
	Precautions Heart disease, high BP, vertebrae trouble, slipped disc, sacral infection, sciatica, ear trouble, weak eye capillaries, severe asthma, pituitary or thyroid trouble, thrombosis and vertigo.

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Tiryak Dhanurasana (diagonal bow pose)

	Stages 1. Bend the left leg in the knee and grab the ankle. 2. Stretch the left hand above the head. 3. Raise the left thigh and left hand, head, shoulder, chest above the ground. Practice after interchanging the positions of hands and legs.
	Benefits 1. As per dhanurasana.
	Precautions As per dhanurasana but the stretch in the knees is more so be careful if the knees are weak.

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Urdhva Mukha Shvanasana (upward dog pose)

	Stages 1. Take sufficient distance (30-40cms) between both the legs. 2. Place the hands (palms) beside the diaphragm and forehead on the ground. 3. Raise the head and shoulders upwards till the arms are straight at the elbows. Stretch the neck backwards. 4. Pressing the waist downwards try to raise the knees above the ground not more than 3 to 4 cms. Keep the buttocks contracted and the toes stretched.
	Benefits 1. Useful for stiff back, rejuvenates the spine. 2. Useful for sciatica, lumbago, back ache, slipped disc. 3. Chest is expanded, lungs get elasticity. 4. Heart gets ample space to function well. 5. Pelvic region is strengthened.
	Precautions As per cobra pose, avoid if there is pain in the knees, intestinal ulcer, hernia, surgery.

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Ardha Dhanurasana (half bow pose)

	Stages 1. Bend the left leg in the knee and grab the ankle with the left hand. 2. Stretch the right hand above the head. 3. Raise the left leg (thigh), right hand, shoulder, head and chest above the ground. Practice with other leg and hand.
	Benefits 1. Easy version of dhanurasana. Useful for an obese person.
	Precautions As per Dhanurasana

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Ardha Naukasana (half-boat Pose)

	Stages 1. Bend the left hand at the elbow and place it on the back and stretch the right hand above the head. 2. Raise the right hand, head, chest and right leg above the ground. 3. Release the asana in reverse way. Similarly practice with other hand and other leg.
	Benefits 1. Good for beginners having weak back. 2. Back muscles are toned up. 3. It stimulates the nerves, strong diagonal stretch in the body concentration.

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Tiryak Naukasana (diagonal boat pose)

	Stages 1. Bend the left hand at the elbow and place it on the back and stretch the right hand above the head. 2. The right hand, head, chest and left leg above the ground. 3. Release the asana in reverse way. Similarly practice with other hand and other leg.
	Benefits 1. Good for beginners having weak back. 2. Back muscles are toned up. 3. It stimulates the nerves, strong diagonal stretch in the body concentration.

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Vajra Matsyasana

	Stages From Vajrasan slowly lower the elbows to the floor and from their place the crown of the head on the ground. Hold the toes with the hands.
	Benefits 1. The dorsal region is fully extended, lungs are well expanded, neck muscles strengthened. 2. Thyroid and parathyroid are stimulated. 3. Digestive ailments and constipation. 4. Spinal nerves are toned. 5. Asthma and bronchitis. 6. Redirects sexual energy to the brain for spiritual purposes. 7. Legs are loosened for meditative asanas. 8. Intelligence and creativity are enhanced.
	Precautions Sciatica, slipped disc, sacral ailments, knee problems.

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Ushtrasana (camel pose)

The camel pose is a popular intermediate backbend that has a strong effect on the chest and upper back, improving posture and giving a stretch to the front side of the body from the thighs to the throat. Ushtra – camel Taking the position 1. Pre-pose vajrasan 2. Stand on the knees and keep the knees and feet separated, toes relaxed. 3. Lean backward slowly and place the hands on the respective heels (place the right hand on the right heel and then left hand on left heel).  Do not strain.  Push the abdomen forward. 4. Keep the thighs vertical and release the head and spine backward.  The weight of the body should be evenly supported by the legs and arms.  5. If possible place the palms on the soles of the feet.  One can also keep the toes erect. The Asana Position In the position the neck is relaxed. The thighs are as vertical as possible and the chest is pushed open, drawing the shoulder blades towards each other. Hands are on the heels or soles of the feet and the feet are flat or toes may be erect. Releasing the Asana Position Slowly transfer the weight away from the hands and back into the torso, thighs and buttocks. Lift one hand off the foot and starting to straighten the body, then lift the other hand, straightening the body so that it is vertical from the knees. Lower the hips down to sit back in vajrasan. Anatomical Focus Chest, back, throat, pelvis, thighs, abdomen Awareness On the stretch from the thighs to the throat Do’s Keep the thighs vertical Open the chest Relax the neck Push the pelvis forward Don’ts Let the pelvis fall back Look forward, straining the neck Keep the knees together but have some distance Benefits Improves digestion and prevents constipation. Stretches the spinal nerves and helps remove tension in the back. Opens the chest and expands the lungs. Improves posture, especially if the shoulders are rounded. Stretches the neck and thyroid. Stretches the abdominal and pelvic region. Helps increase efficiency of female reproductive system and helps balance hormones . Therapeutic Applications constipation indigestion female reproductive problems mild back pain asthma thyroid problems Precautions & Contra-indications Avoid if severe back pain. Avoid if more simple back bends cause pain.Avoid if sciatica. Release the pose slowly and don’t hold too long as it often feels fine when the pose is maintained but can cause discomfort when releasing. Avoid after 6 months of pregnancy or if it causes any kind of discomfort. Duration Hold asana for 20 seconds- 1 minute Variations & Tips Keep hands either in front of the chest or at the lower back if support is needed. Use a small blanket under the knees if there is too much pressure on the knees. If pelvis is falling back then decrease the arch by lifting the heels, making the toes erect. Preparatory Poses Bhujangasan - Cobra Dhaurasan - Bow Naukasan - Boat Chakrasan - Wheel Ardha ushtrasan – Half Camel Tiryak ushtrasan–Diagonal Camel Follow Up Poses Shashankasan Vajrasan yoga mudra Poorna ushtrasan

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Supta Vajrasana

Stages

1.	In Vajrasana shift both the heels outside the buttocks.
2.	Slowly lean back, take the support of the elbows one after another and rest the back, shoulders and backside of the head on the ground.
3.	Place the hands on the thighs or beside the thighs or in swastikbanda or as a pillow below the head. Knees may be kept apart in the beginning.

 

Benefits

1.	Good asana for leg ache.
2.	Good for the pelvic region: abdominal organs & digestions.
3.	Gives rest to the legs for those who are required to stand for a long time, walk long distances or athletes. Practice this asana with sarvangasana after long walking.
4.	Counter pose for Paschimottanasana.

 

Precautions

As per vajrasana sciatica, slipped disc, sacral ailments, knee problems. Release the pose in reverse order. Straightening the legs first may dislocate the knee joints.

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Patangasana (kite pose)

	Patang - Kite In this asana, the body looks like that of a kite flying in the air, hence the name Kite pose?
	Taking the asana position 1. Exhale and inhaling, raise both arms sidewise to shoulder level. 2. Exhale and lower the upper body until it becomes parallel with the ground. At the same time, slowly raise the left leg from behind until it forms a straight line horizontally with the body. Breathe normally.
	The asana position In this position, only the right leg is left standing on the ground. The rest of the body is lifted and forming a parallel line with the ground, with the arms spread away from the body.
	Releasing the asana position 1. Exhale and inhaling, slowly straighten the body and lower the left leg down to the ground beside the right leg.   2. Exhale and slowly release the arms back to the side of the body. Practice on the other side.
	Anatomical focus
	Awareness On normal breathing and maintaining balance.
	Do's 1. Spread the arms 90 degrees away from the body and parallel to the ground. 2. Keep the legs straight. 3. Keep the back straight. 4. Gaze at a fixed point in front on the ground to help maintain balance.
	Dont's 1. Bend the arms or the legs. 2. Hunch the back.
	Benefits 1. Strengthens the back, hips and legs. 2. Puts pressure on the nervous system and improves coordination of the nervous system with the musculoskeletal system. 3. Improves balance.
	Therapeutic application
	Precautions & contra-indications 1. High blood pressure
	Duration
	Variations & tips Ideally the upper body and left leg should form a horizontal straight line. If it is not possible to lift the left leg to hip level, it is ok to simply lift the leg as high as possible, while keeping the leg straight.
	Preparatory poses 1. Virabhadrasana
	Follow-up poses

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Mridang Bandha (drum pose)

	Mridang - Drum In this asana the position of the body resembles that of a person playing a drum, hence the name.
	Taking the asana position 1. Step the left leg out to the side, away from the right leg at a distance of 1 to 1.5 feet. 2. Turn the toes outward as far as possible, keeping the heels in line with each other. 3. Bend the knees a little as though you are going to sit down on a chair. 4. Place the arms away from the waist and slightly forward. The arms are held in such a position as if they are holding a drum, which comes up to slightly below your waist.
	The asana position In the ideal pose, the toes are turned completely outward such that they are in line with the heels. As such, it is necessary to bend the knees in order to maintain balance. The hands being placed slightly in front of the body also helps to balance the body. The upper body remains upright, with the eyes gazing forward.
	Releasing the asana position 1. Bring the arms back to the sides of the body. 2. Straighten the knees. 3. Point the toes forward. 4. Step the left foot back to standing position.
	Anatomical focus On the opening in the hips and stretch on the leg joints.
	Awareness On normal breathing and maintaining balance.
	Do's 1. Step the feet apart about 1 to 1.5 feet. 2. Keep the heels and toes in line. 3. Keep the upper body upright, including the neck.
	Dont's 1. Lose balance. 2. Lean the upper body forward or backward in order to balance the body.
	Benefits 1. Strengthens the leg muscles. 2. Increases the blood supply to and loosens the joints in the legs and hip.
	Therapeutic application
	Precautions & contra-indications 1. People with knee joint injuries or stiff knees should perform the asana carefully and with less strain, under proper guidance.
	Duration 15 seconds. Over time it can be built up to 2 minutes.
	Variations & tips Bend the knees slightly more if it is difficult to turn the toes out completely.
	Preparatory poses 1. Sankatasana
	Follow-up poses

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