PRONE (LYING ON ABDOMEN) YOGA ASANAS

1) DHANURASANA (BOW POSE) (I)

INSTRUCTIONS

1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
2. Fold your knees, take your hands backwards and hold your ankles.
3. Breathing in, lift your chest off the ground and pull your legs up and back.
4. Look straight ahead with a smile on your face.
5. Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
6. Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

BENEFITS

* Strengthens the back and abdominal muscles
* Stimulates the reproductive organs
* Opens up the chest, neck and shoulders
* Tones the leg and arm muscles
* Adds greater flexibility to the back
*  Good stress and fatigue buster
* Relieves menstrual discomfort and constipation
* Helps people with renal (kidney) disorders

CONTRAINDICATIONS

* High or low blood pressure
* Hernia
* Neck injury
* Pain in the lower back
* Headache migraine
* Recent abdominal surgery
*  Ladies should avoid practicing this yoga pose during pregnancy.

2) BHUJANGASANA (COBRA POSE) (B)

INSTRUCTIONS

1. Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
2. Keep your legs close together, with your feet and heels lightly touching each other.
3. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 
4. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
5. Pull your torso back and off the floor with the support of your hands.
Checkpoint: Are you putting equal pressure on both the palms?
6. Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
7. Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
8. Don’t overdo the stretch or overstrain yourself. 
9. Breathing out, gently bring your abdomen, chest and head back to the floor.

BENEFITS

* Opens up the shoulders and neck. 
* Tones the abdomen.
* Strengthens the entire back and shoulders.
* Improves flexibility of the upper and middle back.
* Expands the chest.
* Improves blood circulation.
* Reduces fatigue and stress.
* Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).

CONTRAINDICATIONS

* Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
* Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.
* Practice Cobra Pose under an Sri Sri Yoga teacher's guidance if you have suffered from chronic diseases or spinal disorders in the past.

3) MAKARASANA (CROCODILE POSE) (B)

INSTRUCTIONS

1. Lie on your belly, with the arms crossed under your head. Rest the forehead on the wrists of the hands.
2. Close the eyes and let your whole body relax into the floor.  Let the heels turn in and let the legs flop open.
3. Breathe deeply, pressing the belly down into the floor with each inhalation and hold for 6-10 breaths. With each exhalation allow your body to relax deeper into the floor.
4. To release: bring the palms under your shoulders and slowly press up into table or child pose or roll over onto your back.

BENEFITS

reduces stress and tension, promotes sleep, regulates blood pressure and reduces anxiety.

CONTRAINDICATIONS

Pregnancy

4) ADHO MUKHA MANDUKASANA (DOWNWARD FACING FROG) (B)

INSTRUCTIONS

1. From Table pose, walk the knees out to the sides as wide as comfortable. Bring the ankles directly behind the knees with the feet turned out towards the side walls.
2. Bring the elbows and forearms on to the floor with the palms flat on the floor or with the palms pressed together.
3. Slowly exhale pressing the hips towards the back wall until you feel a deep stretch in the hips and inner thighs.
4. Breathe and hold for 3-6 breaths.
5. To release: rock the hips forward and either bring the palms under the shoulders and press back up into Table pose, or walk the arms forward lowering the hips and whole body flat on the floor.

BENEFITS

Deeply opens and stretches the hips, inner thighs, and groin
Opens the chest and shoulders.

CONTRAINDICATIONS

Recent or chronic injury to the knees, hips, or legs.

5) CHATURANGASANA (FOUR LIMBED STAFF POSE) (I)

INSTRUCTIONS

1. From Standing Forward Fold, step or jump both feet back 4-5 feet into a push-up position.
2. Spread the fingers wide apart with the middle finger pointing forward, press into the palms with the arms are straight. Tuck the tailbone under so the legs, hips and torso are one straight line. Press the crown of the head forward and with the toes tucked, press the heels back.
3. Exhale and keep the body in a straight line as you lower down towards the floor, holding 4-6 inches above the floor. Have a 90 degree bend in the elbows and keep the shoulders at the same height as the elbows.
4.  Breathe and hold for 1-4 breaths.
5. To release: either inhale up to plank pose or exhale all the way down to the floor.

BENEFITS

Chaturanga builds upper and core body strength, lengthens the spine and strengthens the low back muscles

CONTRAINDICATIONS

Recent or chronic injury to the arms, back or shoulders.

6) ASTANGASANA (EIGHT LIMBED POSE) (B)

INSTRUCTIONS

1. From Dog tilt, slowly exhale and lower the chin and chest straight down to the floor, bringing the chest between the palms.
2. Keep the elbows close to your sides, press the chest down towards the floor and lift the tailbone up towards the ceiling.
3. Breathe and hold for 2-4 breaths or vinyasa between dog tilt and caterpillar, inhaling into dog and exhaling into caterpillar.
4. Breathe and hold for 4-12 breaths.
5. To release, inhale into dog tilt and exhale into table or slide the chest forward through the arms into prone position.
BENEFITS
1. From Dog tilt, slowly exhale and lower the chin and chest straight down to the floor, bringing the chest between the palms.
2. Keep the elbows close to your sides, press the chest down towards the floor and lift the tailbone up towards the ceiling.
3. Breathe and hold for 2-4 breaths or vinyasa between dog tilt and caterpillar, inhaling into dog and exhaling into caterpillar.
4. Breathe and hold for 4-12 breaths.
5. To release, inhale into dog tilt and exhale into table or slide the chest forward through the arms into prone position.

BENEFITS

stretches the neck and shoulders and lengthens and realigns the spine. This posture strengthens the arms and upper body.

CONTRAINDICATIONS

Recent or chronic injury to the wrists, elbows, shoulders, back or neck.

7) URDHVA MUKHA SVANASANA (UPWORD FACING DOG)(I)

INSTRUCTIONS

1. Lie flat on your belly with the top of your feet facing downwards. Your arms should be stretched down the length of the body.
2. Bend your elbows and spread your palms beside the lowest rib.
3. As you inhale, press your palms firmly on the mat and slowly lift your torso, hips and knees off the mat. The entire weight of the body should be resting on the palms and top of the feet.
4. You may look straight ahead or tilt your head slightly backwards.
5. Ensure that your wrists are in line with your shoulders and the neck is not strained.
6. Stay in this pose for a couple of breaths.
7. As you exhale, slowly lower your knees, hips and torso back on the mat.

BENEFITS

* Stretches and strengthens the back, thus relieving the body of lower back ache.
* Most of the body weight is borne by the arms and wrists, thus strengthening them.
* This yoga pose helps improve the body posture and also stimulates the abdominal organs.

CONTRAINDICATIONS

Back injury
Carpal tunnel syndrome
Headache
Pregnancy

8) ARDHA SALAVASANA (HALF LOCUST POSE) (B)

INSTRUCTIONS

1. Lie on your belly, with the chin on the floor, legs together and arms alongside the body, with the palms down.
2. Rock the hips from side to side to walk the arms underneath your body, so that the forearms are on the inside of the hip bones and the hands are under the thighs.
3. Inhale and lengthen the legs, reaching the toes away from your body. Pull up the knee caps, squeeze the buttocks and engage mula bandha. Press the arms down into the floor and slowly lift the legs up towards the ceiling.
4. Breathe and hold for 2-5 breaths.
5. To release: exhale and slowly lower the legs to the floor. Turn the head to one side, slide the arms out from under your body and rest.

BENEFITS

Half Locust pose strongly strengthens the core body and the low back muscles. Locust stimulates the endocrine, nervous and reproductive systems.

CONTRAINDICATIONS

Recent or chronic injury to the back or legs, pregnancy and recent abdominal surgery.

9) SHALAVASANA (LOCUST POSE) (I)

INSTRUCTIONS

1. Lie on your belly, with the chin on the floor, legs together and arms alongside the body, 45 degrees away from the sides, with the palms down.
2. Pull up the knee caps, squeeze the thighs and buttocks, engage Mula Bandha, and press the pubic bone down into the floor.
3. Inhale and lift the legs, head, chest, and arms off of the floor. Reach out through the fingers, toes and crown of the head. Keep the neck in line with the spine.
4. Drop the shoulders down and back and press the chest forward. Keep the legs, buttocks, and mula bandha strong, and keep the pubic bone pressing down into the floor.
5. Breathe and hold for 2-6 breaths.
6. To release: exhale and slowly lower the chest, head, arms and legs to the floor. Turn the head to one side, slide the arms alongside your body and rest.  Rock the hips from side to side to release any tension in the low back.

BENEFITS

Locust pose strengthens the legs and core body while opening the chest and stretching the low back. Locust pose tonifies the kidneys and stimulates the reproductive and digestive systems

CONTRAINDICATIONS

Recent or chronic injury to the back, arms or shoulders, pregnancy, menstruation, or recent abdominal surgery.

10) ARDHA DHANURASANA (HALF BOW POSE) (I)

INSTRUCTIONS

1. Lie on your belly, with the legs together or a few inches apart. Bring the chin to the floor and slide the right arm along the floor, over your head with the palm facing down.
2. Bend the left knee and reach the left hand back to hold onto the right heel or ankle (opposite hand to foot).
3. Inhale and kick the left foot into the arm to lift the left leg, head and chest off of the floor. Keep the neck in line with the spine and look up at the forehead.
4. Press down into the right arm for support, or lift the right arm off of the floor, keeping it parallel to the floor.
5. Breathe and hold for 2-6 breaths.
6. To release: slowly exhale and lower the leg, arm, head and chest down to the floor.
7. Repeat on other side.

BENEFITS

Half bow energizes and strengthens the entire body, and especially builds core body strength. Half bow stimulates the kidneys, adrenals and reproductive system.

CONTRAINDICATIONS

Recent or chronic injury to the legs, hips, neck or arms; pregnancy, recent abdominal surgery.

11) SALAMBA BHUNJANGASANA (SPINX POSE) (B)

INSTRUCTIONS

1. Lie on your belly, with the forearms flat on the floor, elbows under the shoulders, chin on the floor and legs together.
2. Press the forearms down into the floor and inhale and lift the head and chest off of the floor, keeping the neck in line with the spine.
3. Pull up the knee caps, squeeze the thighs and buttocks, engage mula bandha, and press the pubic bone down into the floor.
4. Keep the elbows close to your sides and use the arms to lift you up even higher. Drop the shoulders down and back and press the chest forward. Draw the chin in towards the back of the neck and gaze up at the third eye point.
5. Breathe and hold for 2-6 breaths.
6. To release: exhale and slowly lower the chest and head to the floor. Turn the head to one side, slide the arms alongside your body and rest.

BENEFITS

Sphinx opens the chest and strengthens the core body. Cobra aligns the spine and invigorates the kidneys and nervous system.

CONTRAINDICATIONS

Recent or chronic injury to the back, arms or shoulders, pregnancy or recent abdominal surgery.

12) SARPASANA (SNAKE POSE) (I)

INSTRUCTIONS

1.  Lie flat on your stomach  with your hands by the side straight, legs together and forehead on the floor.
2. Clench your fingers nicely on your hips.
3. Take a deep breath in, hold it inside and start lifting the torso up from the floor with the head first and then rest. The legs will assume a firm position while being straight and contracted. You can also engage your hips if needed.
4. As you reach you final position, continue breathing, while contracting the blades of shoulders and extending the arms further, as much as possible.
5. Breathing might be difficult here as diaphragm is under pressure. Follow the natural rythm and try to be stable in the asana.
6. Hold for minimum 15 seconds and then while exhaling release the tension from the muscles and come down in the prone position. Repeat the asana in 4 sets.

BENEFITS

* Sarpasana helps to All the organs of abdomen get proper massage.
* Strengthens chest and shoulders.
* This asana strengthens the lungs and the heart and you can get the balanced heart beat.
* Increases appetite and therapeutic in constipation, indigestion, diarrhea, diabetes, acidity and wind troubles.
*  Makes spine more flexible, prevents slip disk, cervical and back pain.
* Strengthens legs, lungs and heart.

CONTRAINDICATIONS

People with severe back pain should avoid this asana.
This asana should not be practiced during periods.





Precautions

Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
Do not over do the exercises if you feel pain in your body.
Start exercises mildly and then increase the repetitions as per your capacity.
People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.

Pregnant women should only practice Yoga under the supervision of an expert, otherwise do not practice any exercise by watching videos or website material.