UTTANAPADASAN

                  UTTANAPADASAN

 This asan reduces the fat in areas of hips, thighs and torso. It activates the lower abdomen and helps the excretory system and also activates the lungs and heart to make them strong enough. It curesall the diseases pertaining to urinary system, piles and fistula.

How to do:

1.Lie flat on the back on a soft blanket.

2. Stretch both the legs, place both the hands by the side of the trunk.Both palms should touch the ground.
3. Take a few deep breaths.

4. while inhaling, raise the left leg without bending at the knee, pointing the toes upto an angle of 45degrees.

5.Stay in the posture for few seconds and bring down the legs with exhalation.

6. The same thing can be done with the other leg and also can be repeated with both the legs together. 

MAHA MUDRASAN (Great psychic posture)

                     MAHA MUDRASAN
                (Great psychic posture)

      This asan gives flexibility and elasticity to the backbone. Increases the gastric fire and keeps the mind calm.

How to do:

1. Sit straight and stretch the legs forward.

2. Bend the left leg and keeping the left heel under the perineum ,the right leg has to be adjusted in such a way that the left foot touches the inside part of the right thigh.
   An obtuse angle should be formed between the right leg and the folded left leg.

3. Hold the right big toe with the right hand thumb and the index finger.Exhale through both the nostrils .

4. Also  hold the right toe with the left hand.Bend forward and touch the knee with the forehead.

5.Stay for a while in the position and raise the head and come back to the first position.

YOGA MUDRASAN ( Psychic union posture)

                    YOGA MUDRASAN

                ( Psychic union posture) 

       This asan expands the chest ,strengthens the chest ,shoulders and also the legs and toes.It improves the digestive system and removes constipation by squeezing the large intestine. 

How to do:

1. Sit in Baddha padmasan.

2.Exhale completely and raise the head back as far as possible. Then take deep breaths.

3.Exhale completely and bend forward. Make sure not to leave the toes.

4. The head should touch the ground and normal breath can be taken.

5. Be in that position from 10 seconds not exceeding 10minutes.

6.Then while inhaling  come back to the original baddha padmasan gradually. 

PASCHIMOTTANASAN(Back Stretching posture)

                      PASCHIMOTTANASAN

                 (Back Stretching posture)

       

    
             This posture reduces the surplus fat within the abdominal region and tones up the abdominal organs and removes sexual maladies .It cures Diabettes ,kidney issues and provides strength to the girdle muscle.The spinal nerves and muscles additionally gain strength.To awaken Kundalini,this is the most effective posture.

whereas doing this posture some precautions ought to be taken like :

* we must always not strain the muscles,and whereas bending to catch the toes pressure mustn't be applied,but gradual observe is important.

* It should be done on associate empty abdomen and when voidance the bladder and bowels.

HOW TO DO :

1.Sit on the ground with the legs stretched ahead.

2. Exhale utterly and catch the toes with the hands .Breathe ordinarily    whereas   holding the proper toe between the proper thumb ,the fore finger and also the middle fingers and left toe between the left thumb ,the fore finger and also the finger.

3.Stretch the spine, bend forward and take a look at to the touch the knees with the fore head while not bending the knees. Elbows ought to bit the bottom.

4. Take few breaths and are availableback to the traditional position.

BADDHA PADMASAN (Locked Lotus posture)

BADDHA PADMASAN (Locked Lotus posture)

                This posture strengthens the  shoulders,legs,hands and chest. It stimulates the thyroid gland and tones up the nervous system.It reduces the disturbances in the mind and increases the efficiency of the lungs.It pacifies the sensory excitement ,thus helps in the spiritual sadhana and arouses the kundalini.

HOW TO DO:

1. Sit in Padmasan.

2. Place the right hand behind the back and grasp the right big toe ,similarly with the left hand hold the left big toe by breathing out.

3. keep the concentration at the centre of the eye brows.

4. Be in the posture for some time taking normal breath and come back to the padmasan gradually.

VAKRASAN(Spinal twist posture)

    VAKRASAN(Spinal twist posture) 

   This asan helps to loosen the stiffness of the spinal cord and its nerves. It slowly reduces neck pain, backache and sciatica pain .
       
          This asan is a preparatory asan for Ardhamatsyendrasan.

How to do:

1. Sit straight with legs stretched in front of the body. 

2. Fold the right leg at the knee and place the foot adjacent to outside of the left calf muscle. 

3. Turn the left hand around the right knee and hold the right foot. 

4. Looking back by slowly turning the head towards right side, keep the right hand parallelto the left leg. The right hand should not bend at the elbow. 

5. While exhaling turn the right shoulderas far as possible along with the head. 

6. Stay in that position as long as you feel comfort and come back to original position. 
        The same asan can be performed vice versa on the left side also. 

MATSYA KREEDASAN (Flapping fish posture)

MATSYA KREEDASAN (Flapping fish posture) 

                This is often the asan for restful the nerves within the leg.it relieves neuralgypain. This asan could be a boon for those that suffer from puffed abdomen, fat within the abdomen, back pain etc and it's a wonderful relaxation posture. 

How to do:

1. Lie flat on the abdomen. 

2. Bend each the hands at the elbows and keep one palm over the opposite. 

3.Twist the body to a small degree on the proper aspect, and keep right elbow neat to the knee. Rest the left aspect of the pinnacle onthe crook of the left arm. 

4. Right leg ought to be straight.

MATSYASAN( Fish posture)

          MATSYASAN( Fish posture)

  
                  This asan removes constipation and respiratory disorder. It helps within the correction of the endocrine gland. it offers strength to the abdominal organs. this is often a counter cause for Sarvangasan. 
                people who square measure stricken by rupture shouldn't do this. UN agency square measure unable to try to do padmasan might apply this asan with stretched legs. 

How to do:
1. Lie flat on the rear, keep the legs in padmasan, keeping the palms beside the ears, fingers towards shoulders raise the pinnacle and place the crown on the bottom.
 
2.Hold thebig toes with the hands. bit the elbows to the bottom. Back appearanceas associate arch. 

3. With the assistance of hands bring the pinnacle and hands to the beginning position.

GORAKSHASAN (Yogi Goraknaths posture) :

GORAKSHASAN (Yogi Goraknaths posture) :

                 This is often the asan which supplies enough strength to the thighs ,Calf muscles, and different elements of the lower abdomen. It additionally helps to cure the diseases like herniation, piles, fistula etc.
     
                      It helps to strengthen the system of the women and aids straightforward delivery. 
women will follow this asan while not sitting on the heels from the initial stages of gestation to the ultimate stage of delivery. 

How to do:

1. Sit on a flat surface with the knees bending sideways, change of integritythe soles of the feet. 

2.keep the ankles touching the region and sit on the ankles. 

3.Place the hands on the knees in chin gesture. 

4.keep the medulla spinalis(Spinal cord)  straight. 

5.keep the eyes open or closed and concentrate at the brow centre. 

6.Meditate for couple of minutes with traditional respiration. 

          Chin gesture is tips of the fore fingers and therefore the thumbs square measure bent and that they bit {each different|one another} and other 3fingers are straight.

PADMASAN (LOTUS posture)

         PADMASAN (LOTUS posture) :

              

            This asan may be a smart posture for meditation.It offers relaxation and keeps the mind alert. it's the simplest asan for active bhastrika pranayama. 

How to do:

1. Sit on the ground with the legs stretched straight. 

2.Bend the correct leg at knee. Hold the correct foot with the hands, place it over the correct thigh, in order that the correct heel is close to the girdle bone. 

Chin mudra

3.Now bend the left leg, and hold the left footwith the hands, place it over the correct thigh at the basis, the heel being close to the girdle bone. The soles of the feet ought to be turned upward.Y The spine ought to stay erect. The arms could also be extended. the correct hand shall be placed on the correct knee and therefore the left on the left knee in chin gesture(mudra) differently of inserting the hands is within the middle wherever the feet cross one another with one palm upon the opposite. 


4.Change the leg position by insertingthe left foot over the correct thigh and therefore the right foot over the left thigh. this may develop the legs equally.