Garudasana (eagle pose)

	Garud - Eagle Garudasana is the advanced stage of Sankatasana. In some pictorial depictions where Garud is shown in human form, its form resembles that of the asana.
	Taking the asana position 1. Shifting the weight of the body onto the right leg and bending it slightly, lift the left leg up by bending it slightly at the knee. The body is now balanced entirely on the right leg. 2. Cross the left leg over the right leg and hook the top of the left foot behind the right calf. The toes of the left leg should be showing from the left side of the right lower leg. The right leg remains slightly bent at the knee. 3. Bend both arms at the elbows and raise them to chest level. Place the right upper arm over the left upper arm, and continue to entwine the two arms. Touch both hands together in a namaskar pose.
	The asana position In this position, the left leg is effectively entwined around the right leg, as in Sankatasana. The upper body should be kept straight. The arms are also entwined around each other. Gaze forward at a fixed point to maintain balance.
	Releasing the asana position 1. Release the arms and return them to the side of the body. 2. Release the left leg. 3. Place the left foot back onto the ground and come back to standing position. Practice on the other side.
	Anatomical focus On the stretch on the joints of the left leg, as well as the shoulders.
	Awareness On maintaining balance while focusing on a fixed point.
	Do's 1. Keep the upper body straight. 2. Gaze at a fixed point in front to keep balance.
	Dont's 1. Lose balance. 2. Lift any part of the right sole off the ground.
	Benefits 1. Strengthens the leg muscles. 2. Increases the blood supply to and loosens the joints in the legs and arms.
	Therapeutic application 1. Sciatica 2. Rheumatism 3. Hydrocele
	Precautions & contra-indications 1. People suffering from arthritis should only perform this asana under expert guidance.
	Duration At least 30 seconds on each side.
	Variations & tips Initially, it may be difficult to wrap one leg around the other fully. Bending the right leg more will allow the left leg to be more easily wrapped around it. It may also be difficult to join the hands together in namaskar pose. It is ok if the palms are not touching each other totally.
	Preparatory poses 1. Sankatsana
	Follow-up poses
	Ancient texts Gherand Samhita describes a certain asana as Garudasan. However, it is entirely different from the Garudasana as described above. The Garudasan in Gherandsamhita is not related to this asana. This asana as such is not described in any of the ancient texts. However, as per traditional Hatha Yoga, it is taught in this manner.

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Sankatasana (difficult pose)

	Sankat - Difficult As suggested by the name of the asana, this pose is an advanced asana, but it is not as difficult as suggested by the name.
	Taking the asana position 1. Shifting the weight of the body onto the right leg and bending it slightly, lift the left leg up by bending it slightly at the knee. The body is now balanced entirely on the right leg. 2. Cross the left leg over the right leg and hook the top of the left foot behind the right calf. The toes of the left leg should be showing from the left side of the right lower leg. The right leg remains slightly bent at the knee. 3. Place the hands in namaskar in front of the chest.
	The asana position In this position, the left leg is effectively entwined around the right leg, with the hands in namaskar position in front of the chest. The upper body should be kept straight. Once the left leg is wrapped over the right, the right leg should be straightened in order to feel the strain on the left leg. Gaze forward at a fixed point to maintain balance.
	Releasing the asana position 1. Release the hands from namaskar position and return the arms to the side of the body. 2. Release the left leg. 3. Place the left foot back onto the ground and come back to standing position. Practice on the other side.
	Anatomical focus On the stretch on the joints of the left leg.
	Awareness On maintaining balance while focusing on a fixed point.
	Do's 1. Keep the upper body straight. 2. Gaze at a fixed point in front to keep balance.
	Dont's 1. Hunch the back or shoulders. 2. Lift any part of the right sole off the ground.
	Benefits 1. Strengthens the leg muscles. 2. Increases the blood supply to and loosens the leg joints.
	Therapeutic application 1. Sciatica 2. Rheumatism 3. Hydrocele
	Precautions & contra-indications 1. People suffering from arthritis should only perform this asana under expert guidance.
	Duration At least 30 seconds on each side.
	Variations & tips Initially, it may be difficult to wrap one leg around the other fully. Bending the right leg more will allow the left leg to be more easily wrapped around it.
	Preparatory poses
	Follow-up poses 1. Garudasana
	Ancient texts In Gherand Samhita, the 28th shloka in the second chapter describes this asana as under : Vampadam chitermulam sanyasyam dharanitale l Paddanden yamyen veshtyedwampadakam l Januyugme karou yugmametattu sankatasanam ll G S 2.28 Meaning - The left leg should be kept on the ground and the right leg should embrace it. The hands should be placed on the knees. This pose is known as Sankatasan. The asana described here is more or less the same, the only difference being the hands in namaskar position in front of the chest. However, the change in the position of the hands does not change the effects of the asana.

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Parivarta Trikonasana (inverted triangle pose)

	Parivarta - Inverted; Trikon - Triangle In this asana the position of the body becomes like a triangle. There is a twist on the truck of the body as the body is turned towards the opposite leg, and hence the name Parivarta Trikonasana.
	Taking the asana position 1. Step the left leg out to the side, away from the right leg. 2. Turn the foot of the left leg to the left. 3. Inhale and while exhaling bend the left leg in the knee creating a 90 degree angle and twist the upper body to the left. 4. Place the right palm on the ground beside the left foot, palm in line with the left foot. The right upper arm should be placed over the left thigh, close to the left knee. 5. Raise the left arm over the head so that it is near the left ear. Keep the neck straight and continue to maintain the asana, breathing normally.
	The asana position In this position, the upper body is twisted and the left arm, truck of the body and right leg is in one straight line. The left arm should be touching the left ear. The left leg is at a 90 degree angle. The right arm is straight and the palm is placed on the floor on the outside of the left foot. Most of the body weight is balanced between the left and right legs.
	Releasing the asana position 1. Exhale and while inhaling release the left hand to the side of the body. 2. Lift the right arm from ground and straighten the body, releasing the twist. 3. Straighten the left knee. 4. Turn the left foot to face the front. 5. Step the left leg back beside the right leg and come back to the standing position. Practice on the opposite side.
	Anatomical focus On the stretch on one side of the body and the twist in the truck of the body.
	Awareness On normal breathing and keeping the body open and stretched.
	Do's 1. Legs should be stepped out at a distance of about 4 to 5 feet. (Distance depends on individual height and ability to stretch the body). 2. The left leg should be bent such that the thigh and calf make a 90 degree angle with each other, with the thigh parallel to the ground. 3. Make sure that the right leg is kept straight. Try to ground the foot of the right leg if it is possible. 4. Keep both arms straight. 5. Try to align the head and ear with the arm that is extended overhead. 6. Place the right hand on the ground parallel and close to the left foot, fingers pointing the same direction as the toes. 7. Place the right upper arm over the left thigh, close to the left knee. 8. Pull the shoulders back, opening the chest. 9. Align the left heel with the arch of the right foot.
	Dont's 1. Place the right upper arm in front of the left knee. 2. Bend the arms. 3. Overstrain your left knee or let the left knee extend over the left ankle. 4. Bend the right leg.
	Benefits 1. Strengthens the leg muscles. 2. Helps maintain proper balance of the body, removes fat from the waist. 3. Improves the efficiency of the digestive system. 4. Strengthens the nervous system. 5. Tones the reproductive organs.
	Therapeutic application
	Precautions & contra-indications 1. Ailments of the spinal column 2. Knee problems 3. Hernia 4. Menstruation and pregnancy
	Duration Over time it can be built up to 1 minute.
	Variations & tips If the position is difficult then there are some variations. If you cannot get the right hand to the floor then it is ok to place the fingertips on the ground. If this is difficult, then place the right elbow over the left thigh and continue to have the left arm raised. The right heel may also be lifted from the ground, in order to get the right arm over to the left side. Breathing may become laboured due to the twist in the truck of the body and the compression of the abdomen with the left thigh. Continue to breathe normally.
	Preparatory poses 1. Preparatory Movement No. 2 2. Trikonasana 3. Ardha Matsyendrasana
	Follow-up poses 1. Shavasana if necessary

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Ekapad Hastasana (hand to leg pose)

Eka - One; Pad - Leg; Hasta - Hand

In this asana, the feet are stepped apart. The body is squared and folded towards one leg, with the hands resting on the ground next to the same foot in this asana. Hence, it is termed as Ekapad Hastasana.

 

Taking the asana position

1.	Step the left leg out to the side, away from the right leg.
2.	Turn the foot of the left leg to the left.
3.	While inhaling, raise the arms overhead.
4.	Square the hips to the left leg, and while exhaling bend forward.
5.	Place both palms on the ground on the sides of the left foot, keeping the left leg straight.
6.	Touch the forehead to the knee and continue normal breathing.

 

The asana position

In this position, the feet should be placed as far away from each other as possible. Ideally the forehead should be touching the knee, but the back should not be hunched over to achieve this. The hands should also ideally be placed on the ground on the respective sides of the left foot.

 

Releasing the asana position

1.	Exhale and while inhaling lift up the forehead.
2.	Slowly, straighten the back, bringing the arms up overhead.
3.	Turn the hips and left foot back to face the front.
4.	While exhaling, lower the arms back down to the sides of the body.
5.	Step the left leg back beside the right leg and come back to the standing position.

Practice on the other side.

Anatomical focus

The stretch along the left calf muscles, left hamstring and the back of the upper body, as well as the compression of the organs in the abdominal area.

 

Awareness

On the stretch along the left calf muscles, left hamstring and the back of the upper body, as well as the massage between the left thigh and the abdomen while breathing normally.

 

Do's

1.	Step the feet as far away from each other as possible.
2.	Place the right foot at a 45 degree angle to the left foot. (The angle may vary as per the convenience of every individual.)
3.	Square the hips to the left.
4.	Align the feet such that the heel of the left foot is in line with the arch of the right foot.
5.	Keep the legs straight.
6.	Relax in the final pose and breathe normally.
7.	Engage Jalandhar Bandha if the forehead is touching the knee. This increases the stretch in the back of the body.

 

Dont's

1.	Hunch the back or bend the left leg in order to touch the forehead to the knee.
2.	Bend the arms.

 

Benefits

1.	Improves the flexibility and blood supply to all the joints and muscles of the leg, lower back and hip.
2.	Stimulates circulation to the nerves and muscles of the spine.
3.	Tones and massages the abdominal region, hence also increasing the blood supply.
4.	Improved blood supply to the brain.

 

Therapeutic application

1.	Menstrual disorders
2.	Sluggish liver
3.	Diabetes

 

Precautions & contra-indications

1.	Surgery or joint injury in the legs, pelvis, lower back and waist.
2.	Slipped disc or sciatica.
3.	High blood pressure.

At least 1 minute on each side.

 

Variations & tips

It is important to experience the stretch in the left hamstring and lower back in this asana. If the hands cannot be placed on the ground, place the palms on the ankle or shin of the left leg.

Make sure that you turn the hips and shoulders to face the left leg before coming into the asana.

 

Preparatory poses

1.	Vajrasana Yogamudra Type 1
2.	Ekapad Uttanpadasana
3.	Ardha Paschimottanasana
4.	Ekapad hastasana (sitting)

 

Follow-up poses

1.

Ugrasana

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Shirshasana (headstand pose)

	Shirsha - Head When performing this asana, the body is inverted, with the top of the head on the ground and the legs up in the air, and hence the name.
	Taking the asana position Initial Position - Padmasana   1. From standing position, come into a squat, on the toes. 2. Rest the knees on the ground and interlace the fingers of both hands together, placing the hands and forearms to the ground in front. The elbows should be one forearm's length apart, about 30cm. Bend forward and place the fontanelle (top of the head) on the ground, resting the back of the head between both palms. 3. Straighten both knees. 4. Slowly, walk the toes towards the head. The back, neck and head should form a straight line, perpendicular to the ground. 5. Slowly bend the knees, lifting the legs off the ground towards the chest, while keeping balance on the forearms and head. 6. Straighten the back and slowly point the knees towards the ceiling. 7. Straighten the legs and point the toes up, breathing normally.
	The asana position The whole body should be straight and perpendicular to the ground, with the toes pointing up. The weight of the entire body is balanced between the forearms and the head. Eyes can be closed to achieve stability of the mind which helps in balancing. Otherwise, the sight can be fixed on one point on the ground to help maintain balance. The breathing should be smooth and through the nose.
	Releasing the asana position 1. Bend the knees slowly, touching the buttocks with the heels. 2. Bend at the waist and bring the knees close to the chest. 3. Straighten the legs and touch the toes to the ground gently. 4. Bend the knees and lower the hips down slowly to Vajrasana Yogamudra, with the forehead resting on the ground for 15 to 30 seconds. 5. Lift the head and sit in Vajrasana with closed eyes for a minute. Fold the fingers and gently press the heel of the palms on the closed eyes. 6. Release the palms and come back into a squat, on the toes. 7. Stand up slowly.
	Anatomical focus
	Awareness On maintaining balance.
	Do's 1. Keep the legs straight and toes pointed up. 2. Focus on the breathing in order to calm and quiet the mind.
	Dont's 1. Jump or fling the legs up to come into the asana.
	Benefits 1. Improved blood circulation to the brain and eyes, increasing their efficiency. 2. Helps to bring the impure blood from the lower region of the body to the heart, relieving strain from the heart. 3. Helps to reverse the effects of gravity on the spine which helps to relieve the pressure on the vertebrae and also helps in the re-alignment of the vertebral column, correcting any minor postural defects. 4. Puts pressure on the pituitary gland which helps to increase its efficiency, and in turn the efficiency of all other hormone-producing endocrine glands which are controlled by it. 5. The weight of the abdominal organs on the diaphragm encourages deeper exhalation so that more carbon dioxide and other toxins are removed from the lungs. 6. Relieves anxiety.
	Therapeutic application 1. Many forms of nervous and glandular disorder, especially those related to the reproductive system. 2. Varicose veins. 3. Anxiety. 4. Anger management. 5. Recommended for the prevention of asthma, hay fever, diabetes, menopausal imbalance, headaches and migraine.
	Precautions & contra-indications 1. Heart disease 2. High or low blood pressure 3. Thrombosis 4. Arteriosclerosis 5. Chronic catarrh 6. Chronic constipation 7. Brain diseases 8. Weak blood vessels in the eyes 9. Asthma 10. Excess weight 11. Chronic or acute neck pain 12. Stiff neck 13. Osteoporosis 14. Kidney problems 15. Conjunctivitis 16. Chronic glaucoma 17. Inflammation of the ears 18. Blood hemorrhage in the head 19. Pregnancy and menstruation 20. During a headache or migraine 21. Prior aerobic exercise 22. Beginners may use the support of a wall to guard against losing balance and tumbling down.
	Duration A daily practice of between 1 to 3 minutes. This asana can be held for up to 30 minutes.
	Variations & tips If there is difficulty in balancing, then only perform the asana up to step 5 and try to balance in that position. Once balance is achieved after consistent practice, the legs can be straightened with relative ease. Alternatively, in step 4, you may wish to walk the feet forward as much as you can, and then simply lift one leg into the air at a time.
	Preparatory poses 1. Dolphin pose is an excellent all-rounder pose to strengthen the arms, shoulders, abdomen and back, as well as to improve flexibility in the hips. 2. Other inverted poses such as Ugrasana (ferocious pose), Sarwangasana (shoulder stand pose) can be practiced to gain confidence and get used to the feeling of being inverted. 3. To strengthen the arms :   Merudandasana 4. To strengthen the back :   Backbends such as chakrasana, noukasana (prone), niralambha shalabhasana, niralambha bhujangasana. 5. To strengthen the abdomen :   Noukasana (supine) 6. To improve hip flexibility which makes it easier to walk the toes toward the head and lift the toes off the ground :   Forward bends such as paschimottansana, uttanpadasana, pawanmuktasana. Spinal twists such as vakrasana, ardha matsyendrasana.
	Follow-up poses 1. Extensive practice of the headstand should always be followed by the shoulder stand and related postures (fish pose). Otherwise, there will be an imbalance which manifests as edginess and irritability. 2. Shavasana if necessary
	Ancient texts The third chapter in the Hathapradeepika describes various mudras. The description given as Viparita Karni Mudra is best suited to Shirshana. Urdhwanabhirdhastalururdhwavam bhanuradhah shashi l Karani viparitarakhya guruvakyen labhyate ll H P 3.78 Meaning - When the navel is upward and the fontanelle is downward, ie. The sun is pointing up and the moon down, this pose of the body is known as Viparita Karani Mudra. This can be learnt by proper guidance from the guru. Nitamyambhyasyuktasya jatharagnivivardhini l Aaharo bahulstasya sampadyah sadhakasya cha ll Alpaharoyadi bhavedgnirdahati tatkshanat ll H P 3.79 Meaning - If this mudra is studied regularly, the fire (agni) in the stomach is precipitated. Hence, a sadhaka should have a proper diet. Any reduction in diet will result in the consumption of the body by this fire. Adhah shirascordhwapadah kshanam syat prathame dine l Kshanaccha kinchidadhikambhyaseccha dine ll H P 3.80 Meaning - While studying this, efforts to stand on the head on the very first day should last for only a few seconds. Every day the duration should be gradually increased by a few seconds. All these points are given in detail in the third chapter of Gherand Samhita. Nabhimoole vasetsuryastalumule tu chandramah l Amrutam grasate suyrastato mrutuvasho narah ll G S 3.29 Meaning - The sun resides at the navel and the moon at the fontanelle. The fluid from the moon is swallowed by the sun, which leads to death in the end. Urdhwan cha yojayetsurya chandram chapyadha aanayet l Viparitkari mudra sarvatantreshu gopita ll G S 3.30 Meaning - When the position of moon is made downward with sun facing upward, the mudra is called Viparit Karni Mudra. This is a secret Mudra. The next shloka describes Shirshasan. Bhoomou shirastha sansthapyam karayugmam samahitah Urdhwapadhsthirou bhootwa viparitkari mata ll G S 3.31 Meaning - Both the hands should be joined and kept on the ground. The head should be placed there and the legs lifted, making the body stable and balanced. This is known as Viparit karni Mudra. The next shloka says that when the mudra is kept firm, both aging and death can be conquered.

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