SEATED YOGA ASANAS

(B =Beginer, I=Intermediate, A=Advance)

1) SUKHASANA (EASY POSE) (B)

INSTRUCTION

1.Come into a seated position with the buttocks on the floor, then cross the legs, placing the feet directly below the knees. Rest the hands on the knees or the lap with the palms facing up or down.
Optional: Use a hand mudra while seated in the posture.
2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.
3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.

BENEFITS

* Calms the brain
* Strengthens the back
* Stretches the knees and ankles

CONTRADICTIONS

Recent or chronic knee or hip injury or inflammation.

2) PADMASANA (LOTUS POSE) (B)

INSTRUCTIONS

1. Seat in the floor and stretch your legs. your legs should be straight in the front. hold the right leg in both the hands.fold the leg slowly and place it on your left thigh. Ensure that your feet shouls touch your naval.
2. Now fold the left knee and hold it with both the hands and place it on the right thigh close to the other. At this point your both knees shouls touch the floor and foot should face upwardly.
3. Keep both the hands on the respective knees. Put the palms facing upside of the knee joints and the thumb must touch your index finger and the other fingers should face upward.
4. The position of chest,neck,spine should be straight. Abdomen slightly pulled in.If you feel difficulty sitting in this posture for a long time, you can change the legs and sit in the same position.
5. Breathing preocess should be slowly, (slowly & deeply). Inhale and Exhale and focus on your breathing. Do this asana 2-3 minutes at the begining stage,then increase the time.

BENEFITS

* Calms the brain
* Stimulates the pelvis, spine, abdomen, and bladder
* Stretches the ankles and knees
* Eases menstrual discomfort and sciatica
* Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
* Traditional texts say that Padmasana destroys all disease and awakens kundalini.

CONTRAINDICATIONS

Ankle injury
Knee injury
Padmasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher.

3) AGNISTAMBHASANA (FIRE LOG POSE) (B)

INSTRUCTIONS

*  From a seated position, place the left foot or ankle on top of the right knee and slide the right foot forward until it is directly below the left knee. Do not do this pose if you feel any pain in the knees.
*. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Gently allow the knees to relax down towards the floor to open the hips.
*. Keeping the back flat and the chest open, exhale and gently reach your torso forward as far as comfortable and either hold onto the knees or walk your hands forward. If possible, let your head touch the floor.
*. Breathe and hold for 2-6 breaths.
*. Slowly inhale up and repeat on the other side.

BENEFITS

* Opens and stretches the hips
* Stretches the groins and buttocks gently
* Stimulates the abdominal organs
* Strengthens legs and calves
* Calms the mind
* Relieves anxiety, tension and stress

CONTRAINDICATIONS

Recent or chronic knee or low back injury or inflammation.

4) VAJRASANA (DIMOND POSE) (B)

INSTRUCTIONS

* Kneel down with lower legs stretched straight backwards and toes crossing each other.
* Sit over the heels – your buttocks should sit on the heels and thighs on the calf muscles.
* Sit straight with neck and body errect, head facing forward and hands on your knees.
* Close your eyes (optional) and focus on breath observing inhalation and exhalation.
* Practice this position for 5 – 10 minutes in initial days and increase gradually up to 20 – 30 minutes.

BENEFITS

* Calms the mind and bring stability in mind.
* Cures constipation, acidity, increases digestion process.
* Those suffering from gas problems can practice immediately after lunch or dinner.
* Helps to get rid of back pain.
* Cures stomach disorder.
* Cures urinary problems.
* Strengthens the sexual organs.
* Increases blood circulation.
* It is preferred for meditation and concentration.
* Helps to reduce obesity.
* Strengthens the thigh muscles.
* Acts as pain killer in arthritis patients.

CONTRAINDICATIONS

Severe arthritis. persons with stiff joints due to rheumatism,and inelasticity to the muscles should attempt bending in slow degrees.
If you have knee problem, have history of knee injury or had recent knee surgery; don’t practice Vajrasana.

5) BALASANA (CHILD POSE) (Basic)

INSTRUCTIONS

* Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips
* Exhale and lay your torso down between your thighs.
 Lay your hands on the floor alongside your torso, palms down, and release the fronts of your shoulders toward the floor.
* Stay in the pose from 1 to 3 minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.

BENEFITS

* Gently stretches the hips, thighs, and ankles
* Calms the brain and helps relieve stress and fatigue
* Relieves back and neck pain when done with head and torso supported

CONTRAINDICATIONS

Diarrhea
Pregnancy
Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher.

6) PARVATASANA (SEATED MOUNTAIN POSE) (B)

INSTRUCTIONS

* SIt in sukhasana or padmasana,both hands should be on the both sides of body.
* Inhale raise the both hands simultaneously upward and abov the head,palms facing upward
* keep the elbows straight and join the palm. keep the arms close to respective ears. keep entire body errect. pull the abdomen slightly inside. 
* Maintain the position for 6 seconds
* Inhale and while exhaling relax the body and lower the arms in front of the body. Release and straighten the legs, one after the other, and place the palms by your sides returning to sitting position.

BENEFITS

Stretching the muscles of the arms, back and abdomen. Improves the functioning of the spinal cord. Re-energizes the body.Removes tension in the shoulders and back.

CONTRAINDICATIONS

Knee problems,Heep,Back and shoulder injury.

7) USHTRASANA (CAMEL POSE) (I)

INSTRUCTIONS

1. From Child or Hero pose, come up onto both knees, placing them hip width apart. Place the palms of the hands on the sacrum with the fingers pointed down.
2. Inhale and press the knees down reaching the crown of the head up to lengthen the spine. Exhale and press the hips forward, squeezing the buttocks and thighs and supporting your weight with the arms as you bend backwards.
3. Very carefully reach one hand down to the heel at a time, if you cannot reach the heels keep the hands on the sacrum. If it feels safe drop the head all the way back.
4. Holding tightly on to the heels with each hand, actively press the hips forward, lifting the chest up towards the ceiling.
5. Breathe and hold for 3-6 breaths.
6. To release: slowly bring one hand at a time back to the sacrum. With both hands on the sacrum, slowly inhale up, letting the head and neck be the last to come vertical.

BENEFITS

* Helps to increase chest size and lungs capacity.Brings flexibility in chest, abdomen and neck.
* Stimulates abdomen organs.Improve the function of the respiratory system. Beneficial for Asthma patient.Activate whole respiratory organs and nerves.
* Cures problems related to Neck, Shoulders and back.
* Strengthens the back muscles.Releases back pain
* Stimulate thyroid gland.
* Increases blood circulation to brain.
* Helps to improve Posture.
* Reduce the fats on the stomach.
* Improve digestion.

CONTRAINDICATIONS

* Those having problems related to neck, knee and back injury should not perform this asana.
* Lower back pain patients should avoid this asana.
* Person suffering from high or low blood pressure and migraine should avoid this asana.
* Insomnia (Sleeping disorder) patient should avoid.
* Practice under expert guidance. Because this pose may cause back pain or neck injuries.
*Consult a doctor before practicing yogasana to find the root cause of your problem

8) ARDHA MATSHYANDRASANA (HALF LORD OF THE FISH POSE) (B)

INSTRUCTIONS

* Sit on the floor with your legs straight out in front of you. (buttocks supported on a folded blanket if its uneasy to sit)
1. First fold the right leg from knee and cross it over the left, placing the right foot flat on the floor close to the left knee. 
2.Wrap the left arm around the right knee and pull the knee in towards your chest. Press down through the hips and up through the crown to lengthen the spine.
3. Inhale the right hand up and as you exhale reach the arm around your back placing the palm on the floor fingers facing back. Press the arm into the back to keep the back straight. Look over the right shoulder towards the back wall. For a deeper twist, place the left elbow to the inside of the right knee.
4. As you inhale press the hips down and reach the crown up to lengthen the spine. As you exhale use the arms to gently deepen the twist. Relax the shoulders down and press the chest open.
5. Breathe and hold for 4-7 breaths.
6. To release: inhale the right hand up and exhale untwisting the body, facing the front. Repeat other side.

BENEFITS

* Stimulates the liver and kidneys
* Stretches the shoulders, hips, and neck
* Energizes the spine
* Stimulates the digestive fire in the belly
* Relieves menstrual discomfort, fatigue, sciatica, and backache
* Therapeutic for asthma and infertility
* Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.

CONTRAINDICATIONS

Recent or chronic hip, back or shoulder injury or inflammation.

9) PASCHIMOTTANASANA (SEATED FORWARD BEND) (B)

INSTRUCTIONS

1. Sit on the mat,fully stretching the legs and keeping them firmly against the floor.inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head.
2. Exhale and hinging at the hips, slowly lower the torso towards the legs.  Reach the hands to the toes, feet or ankles.
3. To deepen the stretch: A) Use the arms to gently pull the head and torso closer to the legs.  B) Press out through the heels and gently draw the toes towards you.
4. Breathe and hold for 3-8 breaths.
5. To release: A) Slowly roll up the spine back into Staff pose.  B) Inhale the arms back over your head as you lift the torso back into Staff pose.

BENEFITS

* Calms the brain and helps relieve stress and mild depression
* Stretches the spine, shoulders, hamstrings
* Stimulates the liver, kidneys, ovaries, and uterus
* Improves digestion
* Helps relieve the symptoms of menopause and menstrual discomfort
* Soothes headache and anxiety and reduces fatigue
* Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
* Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

CONTRAINDICATIONS

Asthma
Diarrhea
Back injury: Only perform this pose under the supervision of an experienced teacher.

10) BHARADVAJASANA  (I)

INSTRUCTIONS

1.Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.
2.Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.
3.Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.
4.You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.
5.With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

BENEFITS

* Stretches the spine, shoulders, and hips
* Massages the abdominal organs
* Relieves lower backache, neck pain, and sciatica
* Helps relieve stress
* Improves digestion
* Especially good in the second trimester of pregnancy for strengthening the lower back
* Therapeutic for carpal tunnel syndrome

CONTRAINDICATIONS

* Diarrhea
* Headache
* High blood pressure
* Insomnia
* Low blood pressure
* Menstruation

11) NAUKASANA (BOAT POSE) (B)

INSTRUCTIONS

1. Lie on your back with your feet together and arms beside your body.
2. Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
3. Your eyes, fingers and toes should be in a line.
4. Feel the tension in your navel area as the abdominal muscles contract.
5. Keep breathing deeply and easily while maintaining the pose.
6. As you exhale, come back to the ground slowly and relax.

BENEFITS

* Strengthens the abdomen, hip flexors, and spine
* Stimulates the kidneys, thyroid and prostate glands, and intestines
* Helps relieve stress
* Improves digestion

CONTRAINDICATIONS

Asthma,Diarrhea,,Headache,,Heart Problems,Insomnia,Low blood pressure,Menstruation,Pregnancy
Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.

12) GOMUKHASANA (COW FACE POSE) (Intermediate)
INSTRUCTIONS
1. Sit on the floor with your legs straight out in front of you. then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you’ll have to tug the right heel in closer to the left hip. Sit evenly on the sitting bones.
2. Reach your left fingers between the shoulder blades, and reach your right hand around the back to grasp the left fingers. Gently pull the arms towards each other. Stay here or exhale and lower the forehead to the knees or all the way to the floor.
3. Breathe deeply and hold 3-8 breaths.
4. To release: Release the arms and slowly inhale the head and torso up. Walk the hands forward coming back into the table position.
5. Repeat other side.
BENEFITS 
Cow Face pose deeply opens hips and knee joints and stimulates digestion, elimination and the reproductive system.
CONTRAINDICATIONS
Recent or chronic knee or hip injury or inflammation.

13) JANU SIRSASANA (SEATED HEAD TO KNEE POSE) (I)

INSTRUCTIONS

Seat in sukhasana then extend the right leg straight out in front of you, place the bottom of the left foot against the right thigh. Pull the right leg in to square the hips to the front wall.
2. Inhale the arms up and reach out of the waist lengthening the spine.
3. Keep the length as you exhale forward, bending the right knee enough to interlace the fingers around the foot and to place the head against the knee.
4. Work the posture by pressing the head down into the knee, sliding the right heel away from you, lengthening the right leg. Keep the head pressed to the knee while straightening the leg as much as you can. For a deeper stretch in the leg, press the heel away and pull the toes towards your head.
5. Relax the shoulders, neck and face. Make sure the shoulders are parallel to the floor. Use the arms only enough to keep the head in contact with the knee.
6. Breathe and hold for 3-6 breaths.
7. To release: inhale the arms up over your head, exhale them to the floor. Repeat other side.

BENEFITS

* Calms the brain and helps relieve mild depression
* Stretches the spine, shoulders, hamstrings, and groins
* Stimulates the liver and kidneys
* Improves digestion
* Helps relieve the symptoms of menopause
* Relieves anxiety, fatigue, headache, menstrual discomfort
* Therapeutic for high blood pressure, insomnia, and sinusitis
* Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.

CONTRAINDICATIONS

Asthma
Diarrhea
Knee injury: Don't flex the injured knee completely and support it on a folded blanket

14) VIRASANA (HERO POSE) (B)

INSTRUCTIONS

Kneel on the floor (use a folded blanket or bolster to wedge between your calves and thighs if necessary),with your thighs perpendicular to the floor, and touch your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor. Angle your big toes slightly in toward each other and press the top of each foot evenly on the floor.
Carefully sit back on your heels with the heels touching the outside of hips. Rest the hands on the knees with the palms facing up or down.
Press the lower legs down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.
Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
Breathe deeply through the nose down into the belly. Hold as long as comfortable.

BENEFITS

* Stretches the thighs, knees, and ankles
* Strengthens the arches
* Improves digestion and relieves gas
* Helps relieve the symptoms of menopause
* Reduces swelling of the legs during pregnancy (through second trimester)
* Therapeutic for high blood pressure and asthma

CONTRAINDICATIONS

Heart problems
Headache: Practice this pose lying back on a bolster.
Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.

15) DANDASANA (STAFF POSE) (B)

INSTRUCTIONS

1. From a seated position, extend the legs straight out in front of you with your hands behind your hips, fingers pointed forward or away.
2. Press the hip bones down and reach the crown of your head up to lengthen the spine. Drop the shoulders down and back and press the chest forward. Use the arms to support the chest open and the spine straight.
3. Press the heels away from you and pull the toes towards your head.
4. Breathe and hold for 3-6 breaths.

BENEFITS

* Strengthens the back muscles
* Stretches the shoulders and chest
* Improves posture

CONTRAINDICATIONS

Any wrist or lower back injury

16) MARICHYASANA 1 (A)

INSTRUCTIONS

1. Start in Dandasana, sitting with your legs straight in front of you. You can fold a blanket underneath your hips, or roll half of the yoga mat to bring your hips a bit higher.
2. Bend your right knee, and bring the heel as close to the sitting bone as feels possible. Your right foot is flat on the ground, and the left foot is straight, left knee and toes are pointing up. Press the heel of the left leg onto the floor to activate the back of the leg.
3. You can keep a slight internal rotation in the left leg, while the right, bent leg has a slight external rotation. Turn your upper body gently towards the left, so that the right shoulder rotates towards the left leg, and the left shoulder rotates back.
4. Inhale your right arm up to shoulder level, and turn the thumb down. Exhale, start folding forward, and bring the right arm from outside your bent leg towards the right outer thigh.
5. Inhale, and with an exhalation bring your left arm behind your back, and take a hold of your wrists or fingers behind your back.
6. Keeping your back long, and keeping space between your pubic bone and navel, fold more forward. Draw your shoulder blades back towards your hands.
Stay for 3-6 long breaths.
7. To come out, release the hands first, sit up slowly, straighten the leg and take a few breaths before you repeat on the other side.

BENEFITS

Calms the brain Stretches the spine and shoulders Stimulates abdominal organs like the liver and kidneys Improves digestion

CONTRAINDICATIONS

Asthma Diarrhea

17) HANUMANASANA (MONKEY POSE) (A)

INSTRUCTIONS

1. Start by kneeling on the floor with knees a little apart. Place your right foot forward and raise the inner sole such that only the outer heel touches the floor.
2 .As you exhale, bend your torso forward and bring your fingertips to touch the floor.
3. Slowly, move your left knee backwards till the knee and the front of the foot touch the ground. Simultaneously slide your right leg forward till it touches the floor completely.
4. Sliding your left foot backward and right foot forward, come into a split position.
5. The toes of the right foot should be pointing skywards and the front of the left foot should be touching the ground.
6. Raise your arms and join your palms. Stretch your arms and arch your back a little.
7. Stay in this position for a couple of breaths before bringing your arms back down.
8. To come out of this posture, shift the weight of the body on the hands by pressing them on the floor. Slowly slide your left and right feet back to the initial position before repeating the pose with the left leg in front and right leg behind.

BENEFITS

Stretches the thighs, hamstrings, groins
Stimulates the abdominal organs

CONTRAINDICATIONS

Groin or hamstring injuries. Do not force do a full split as it might harm the body. Respect your body's limits and stretch till where you comfortably can.

18) PARIVRTTA JANU SIRSASANA (REVOLVED HEAD TO KNEE POSE) (A)

INSTRUCTIONS

1.  Sit on the floor with your torso upright and your legs wide. Bend your left knee and snug the heel into your left groin. Then slightly bend your right knee and slide the heel a few inches toward the right buttock. extend the right leg out 45 degrees.
2. Inhale reach the left fingers up towards the ceiling, lifting out of the waist.
3. Exhale and arch over to the right, reaching the left fingers towards the right foot, bringing the left arm directly over the left ear.
4. Keep the left shoulder pressing back, allowing the chest to stay open and facing forward. Keep the chin off the chest, looking forward or up at the ceiling. Hold on to the foot with one or both hands.
5. Breathe and hold for 2-6 breaths.
6. To release: inhale and reach the left fingers up towards the ceiling, exhale release the arm down. Repeat on other side.

BENEFITS

Stretches the spine, shoulders, and hamstrings Stimulates abdominal organs such as the liver and kidneys Improves digestion

CONTRAINDICATIONS

Recent or chronic injury to the knees, hips, arms or shoulders.

19) UPAVISTA KONASANA (WIDE ANGLED SEATED FORWARD BEND) (I)

INSTRUCTIONS

1. Seated in Staff pose, spread the legs out as wide as comfortable with the toes and knee caps pointing straight up.
2. Inhale the arms up towards the ceiling, and exhale the arms forward reaching through the fingers, lowering the palms flat to the floor.
3. Walk the fingertips forward, gently deepening the stretch. Keep the focus on reaching out from the waist to keep the spine long.
4. Breathe and hold for 3-8 breaths.
5. To release: slowly inhale the arms back up to the ceiling and exhale them down to your sides or slowly walk the hands in as you round up the spine.

BENEFITS

* Stretches the insides and backs of the legs
* Stimulates the abdominal organs
* Strengthens the spine
* Calms the brain
* Releases groins

CONTRAINDICATIONS

Recent or chronic injury to the knees, hips, arms or shoulders.
Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright.

20) BHARMANASANA (TABLE POSE) (Basic)

INSTRUCTIONS

1. Come to the floor on your hands and knees. Bring the knees hip width apart, with the feet directly behind the knees. Bring the palms directly under the shoulders with the fingers facing forward.
2. Look down between the palms and allow the back to be flat. Press into the palms to drop the shoulders slightly away from the ears. Press the tail bone towards the back wall and the crown of the head towards the front wall to lengthen the spine.
3. Breathe deeply and hold for 1-3 breaths.

BENEFITS

helps lengthen and realign the spine.

CONTRAINDICATIONS

Recent or chronic injury to the wrists or knees.

21) DANDYAMANA BHARMANASANA (BALANCING TABLE POSE) (Basic)

INSTRUCTIONS

1. On your hands and knees in Table pose, inhale the right leg up parallel to the floor, reaching the toes towards the back wall.  
2. Starring at a point between the palms, slowly inhale the left arm up parallel to the floor, reaching the fingers towards the front wall.
3. Breathe and hold for 3-6 breaths.
4. To release: slowly exhale the left arm down, and then lower the knee down, back into table position.
5. Repeat on other side.

BENEFITS

Balancing Table pose improves balance, memory, focus and coordination. This posture builds core body strength and lengthens the spine

CONTRAINDICATIONS

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

22) DANDAYAMANA BADDHAKONASANA (BALANCING BOUND ANGLE POSE) (B)

INSTRUCTIONS

1. From a seated position bring the bottoms of the feet together in towards the hips with the knees bent out to the sides.
2. Interlace the fingers around the toes, use the arms to drop the shoulders down and back and to press the chest forward.
3. Inhale and slowly lean back to lift the feet and inch or two off of the floor.
4. Slowly lift the feet up to the level of the heart. Press the bottoms of the feet together and kick the feet into the arms, pull the feet towards the chest, and press the chest towards the feet. Stare at the big toes for balance.
5. Breathe and hold for 2-6 breaths.
6. To release: slowly exhale the feet back to the floor and release the arms.

BENEFITS

Balancing Bound Angle pose opens the hips, strengthens the upper body and improves balance, concentration and focus.

CONTRAINDICATIONS

Recent or chronic injury to the knees, hips, arms or shoulders.

23) BADDHA KONASANA (BOUND ANGLE) (B)

INSTRUCTIONS

1. From a seated position, bring the bottoms of the feet together with the knees bent out to the sides, and interlace the fingers around the toes.
2. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the floor to open the hips.
3. Keeping the back flat and the chest open, exhale and gently pull your torso forward. Close the eyes and stare up at the third eye / sixth chakra.
4. Breathe and hold for 3-8 breaths.

BENEFITS

Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

CONTRAINDICATIONS

Recent or chronic knee or hip injury or inflammation.

24) MARJARIASANA (CAT TILT POSE) (B)

INSTRUCTIONS

1. From Table pose, exhale and tuck the tail bone under, round the spine and let the head drop down.
2. Press into the palms to drop the shoulders away from the ears and to reach the middle and upper back up towards the ceiling.
3. Breathe and hold for 4-8 breaths, or vinyasa between cat pose and dog pose, inhaling into dog and exhaling into cat.
4. To release, inhale and flatten the back moving into Table.

BENEFITS

Cat pose stretches the middle to upper back and shoulders.

CONTRAINDICATIONS

Recent or chronic back pain or injury.

25) CATUSPADAPITHAM (CRAB POSE) (B)

INSTRUCTIONS

1. From a seated position in Easy or Staff pose, bend the knees bringing the feet flat on the floor hip width apart. Keep the arms behind your hips with the fingers pointed towards your feet.
2. Lean back into the arms and slowly inhale and lift the hips up towards the ceiling. Make sure the toes and knees are pointing straight ahead. Look straight ahead, up at the ceiling or carefully drop the head back.
3. Press into the feet, squeezing the thighs and buttocks and engaging Mula Bandha to lift the hips high. Press into the hands and draw the shoulder blades towards each other to lift up high through the sternum. 
4. Breathe and hold for 2-6 breaths.
5. To release: slowly exhale the hips back down to the floor.

BENEFITS

Crab posture opens the chest and tones the low back to stimulate the respiratory and endocrine systems. Crab pose also builds arm, leg and core body strength.

CONTRAINDICATIONS

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

26) SVANASANA (DOG TILT POSE) (B)

INSTRUCTIONS

1. From table pose, inhale and reach the tailbone up towards the ceiling, arching the spine and letting the belly drop down.
2. Spread the fingers wide apart and press the palms into the floor. Drop the shoulders down from the ears and to reach the crown of the head up towards the ceiling. Look up as high as you can towards the ceiling without straining.
3. Breathe and hold for 4-8 breaths, or vinyasa between cat tilt and dog tilt, inhaling into dog and exhaling into cat.
4. To release, exhale and flatten the back moving into Table or Child pose.

BENEFITS

Dog tilt pose stretches the middle to low back and hips, lengthens the spine, and stimulates the kidneys and adrenal glands.

CONTRAINDICATIONS

Recent or chronic back pain or injury.

27) BAKASANA (CRANE POSE) (I)

INSTRUCTIONS

1. Start in Malasana / Squat pose with the feet apart, knees wider than your hips.  
2. Place your hands flat in front of you on the floor as if you were in Downward Facing Dog - middle finger pointing forward and with your fingers spread.
3. Firm your hands down, pressing through the whole of the hand and your finger tips. Keeping your elbows bent, lift the hips high.
4. Place your knees on the back of your upper arms as high up as you can, or squeeze the outer upper arms with your knees. Hug the knees and elbows into your mid-line, exhale and round strongly through the upper back drawing your side waist up, using your abdominals.
5. Then, squeezing in and up, bring the weight forward so the elbows end up straight over the wrist, bent at 90 degrees.
6. Inhale, reach the heart forward and let one foot come up, then bring the other to meet it if possible. Bring the heels and big toes together.
7. Stay for about 5/10 breaths all the time pressing firmly through the hands to feel the rebound lift.
8. Exhale and come back into a squat position when you are ready.

BENEFITS

* Increases the strength in the wrists, arms, shouders.
* Strengthens the inner thighs, abdominals and core.
* Stretches the upper back.
* Opens the groin.
* Over time this pose will make you feel strong and confident.

CONTRAINDICATIONS

Carpal tunnel syndrome
Pregnancy

28) ARDHA PINCHA MAYURASANA (DOLPHIN POSE) (B)

INSTRUCTIONS

1. From Table position, lower the forearms to the floor, tuck the toes under and lift the hips up towards the ceiling.
2. Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart.
3. Press the forearms, fingers and the palms into the floor, and press the hips up and back. Keep the spine straight and long, reaching up high through the tailbone.
4. Keep the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.
5. Let the head and neck hang freely from the shoulders; the forehead can rest on the floor.
6. Breathe and hold for 2-6 breaths.
7. To release: bend the knees and lower the hips back to Table pose, or come all the way down to child pose.

BENEFITS

Dolpin pose opens the shoulders and upper back, lengthens the spine, stretches the hamstrings, builds upper body strength, and stimulates the nervous system.

CONTRAINDICATIONS

Recent or chronic arm, back or shoulder injury or inflammation.

29) UTTHITA SVANASANA (EXTENDED DOG POSE) (B)

INSTRUCTIONS

1. From table pose, inhale and reach the tailbone up towards the ceiling.
2. Exhale and slide the hands forward to lower the forehead straight down to the floor keeping the hips lifted over the knees. Let the chest sink down towards the floor, feeling an arch and stretch in the middle of the back.
3. To deepen the stretch in the arms, shoulders and spine, straighten the arms, lift the elbows off the floor, super glue the palms down and reach back through the hips.
4. Breathe and hold for 4-8 breaths.
5. To release: inhale and bring the palms under the shoulders and press back into table position.

BENEFITS

Extended Dog pose lengthens and realigns the spine and gently stretches the upper back, arms, and shoulders.

CONTRAINDICATIONS

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

30) UTTHITA EKAPADA KAPOTASANA (EXTENDED ONE LEGGED PIGEON POSE) (I)

INSTRUCTIONS

1. From the Table or Down Dog, slide the right knee forward between the hands and let the right foot slide over to the left. Slide the left leg back, lowering the hips towards the floor.
2. Slowly walk the hands forward to lower the torso and head to the floor. If the head doesn’t touch the floor, support it with stacked hands or fists.
3. Move as deep into the posture as you can while still maintaining full deep breathing. Breathe and hold for 3-6 breaths.
4. To release: slowly walk the hands back under your shoulders and you slide the right knee back into Table or step the right foot back into Down Dog.
5. Repeat on other side.

BENEFITS

Extended Pigeon pose deeply opens the hips and groin. This forward folding pose is calming and deeply introspective.

CONTRAINDICATIONS

Recent or chronic knee, or hip injury or inflammation.

31) BHADRASANA (GRACIOUS POSE) (B)

INSTRUCTIONS

1. Bring the knees to the floor with the knees hip width apart and the big toes touching. Carefully sit back on your heels with the heels touching the outside of hips. Spread the knees as wide as comfortable. Rest the hands on the knees with the palms facing down.
2. Lean back to the hips sink down into the floor. Reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.
3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.

BENEFITS

Gracious pose actively stretches the quadriceps, opens the hips, lengthens the spine and promotes groundedness and inner calm.

CONTRAINDICATIONS

Recent or chronic knee or hip injury or inflammation.

32) ARDHA MANDALASANA (HALF CIRCLE POSE) (B)

INSTRUCTIONS

1. From a kneeling position, with the knees hip width apart, step the left leg straight out to the side with the foot flat on the floor, toes facing forward.
2. Carefully lower the right hand to the floor, directly under the shoulder. Inhale the left arm up and over the head with the palm facing the floor.
3. Press the hips forward, arch the spine back, and let the head drop back.
4. Press the right foot into the floor and reach out through the right fingers, making a half circle shape with the left side of your body.
5. Breathe and hold for 3-8 breaths.
6. To release: Inhale the arms up parallel to the floor, then exhale the hands to the hips and step the foot back into a kneeling position.
7. Repeat on the other side.

BENEFITS

Half Circle pose opens and stretches the whole side of the body from foot to fingers. Half circle also opens the chest and the hips and stimulates the respiratory and nervous systems.

CONTRAINDICATIONS

Hernia, recent or chronic arm, shoulder, knee or hip injury or inflammation.

33) ARDHA PARSVOTTANASANA(HALF PYRAMID POSE)(I)

INSTRUCTIONS

1. From table position, step the right foot between the hands, bringing the right knee directly over the right ankle into Low Lunge. The left knee and foot rests on the floor.
2. Exhale straightening the right leg, pressing the hips towards the left heel. Round the spine, pressing the forehead to the right kneecap, lift the right toes up towards the ceiling.
3. Walk the hands in towards you to support the torso. Soften the elbows, relax the shoulders, neck and face.
4. Breathe and hold for 4-8 breaths.
5. To release: Inhale and bend the right knee back over the ankle, then exhale and bring the right knee back into table position.
6. Repeat on other side.

BENEFITS

Half pyramid deeply stretches the back of the leg and calms the mind and emotions.

CONTRAINDICATIONS

Recent or chronic injury to the legs or knees.

34) PURVOTTANASANA (INCLINED PLANE) (I)

ISTRUCTIONS

1. From Staff posture with the arms behind your hips and the fingers pointed either towards or away from your body, begin to lean back into the palms.
2. Inhale and press down into the palms to lift the hips up toward the ceiling. As the hips lift, engage the legs by pulling up the knee caps and squeezing the thighs.
3. Press the bottoms of the feet flat down into the floor, gently squeeze the buttocks and engage Mula Bandha. Draw the shoulder blades together to lift up through the sternum.
4. Align the body from the toes to the shoulders in one straight line. If it feels safe you can carefully drop the head back.
5. Breathe and hold for 2-6 breaths.
6. To release: slowly exhale the hips back to the floor.

BENEFITS

Inclined plane tones and strengthens the whole body (especially core body strength) and opens the chest.

CONTRAINDICATIONS

Recent or chronic injury to the legs, hips, neck, arms or shoulders.

35) SIMHASANA (LION POSE) (B)

INSTRUCTIONS

1. From a seated position with the hips on the heels and the palms resting on the knees, inhale and reach the crown of the head up to lengthen the spine.
2. As you exhale, bring the palms to the floor in front of the knees, arch the spine, look up at the third eye point, stick out the tongue and roar like a lion (Haaa!) out of your mouth.
3. Inhale back to the starting position and repeat 2-5 times.

BENEFITS

Lion pose strengthens the lungs, throat, and voice. This posture stimulates the tonsils and the immune system and helps to reduce stress and anger.

CONTRAINDICATIONS

Recent or chronic injury to the knees, face, neck or tongue.

36) EKA HASTA VYAGHRASANA (ONE HANDED TIGER POSE) (B)

INSTRUCTIONS

1. From Table pose, exhale reach the right foot up towards the ceiling with the knee bent and the spine gently arching. 
2. Staring at a point straight ahead, shift your weight into your right hand and carefully reach the left hand to hold onto the inside of the right ankle.
3. With both arms straight, gently kick the right foot into the left arm to lift the leg higher.
4. Breathe and hold for 2-4 breaths.
5. To release: exhale the arm and leg back down to the floor into Table pose.
6. Repeat on other side.

BENEFITS

One Handed Tiger pose stretches the shoulder and front of the thigh, strengthens the arms and tonifies the kidneys. This posture is increases energy and stimulates the endocrine system (adrenal glands).

CONTRAINDICATIONS

Recent or chronic injury to the back, hips, shoulders or knees.

37) ARDHA VIRABHADRASANA (LOW WARRIOR) (B)

INSRUCTIONS

1. On your hands and knees in Table pose, step the right foot forward between the two hands, with the knee directly over the ankle.
2. With the legs grounding into the floor, place the hands on the bent knee. Straighten the arms slightly to draw the torso back. Relax the shoulders down and draw the shoulder blades towards the spine to lift the chest.
3. Inhale the arms slowly up over the head in an H position or with the palms together. If you wish to take the pose deeper, look up and arch back.
4. Breathe and hold for 2-6 breaths.
5. To release: exhale and bring the palms back to the floor on opposite sides of the right foot and step the right foot back into Table pose.
6. Repeat on other side.

BENEFITS

This pose tones the whole body, strengthens the wrists, and opens the shoulders and hips. Bird that lives on raindrops pose also improves focus, balance and concentration.

CONTRAINDICATIONS

Recent or chronic injury to the arms, hips, ankles or shoulders.

38) EKAPADA RAJAKAPOTASANA (ONE LEGGED KING PIGEON) (B)

INSTRUCTIONS

1. From the Table or Down Dog, slide the right knee forward between the hands and let the right foot slide over to the left. Slide the left leg back, lowering the hips towards the floor.
2. Press down into the palms or fingertips, inhale and reach the crown of the head up, lengthening the spine. Exhale and sink the hips down into the floor. Roll the shoulders down and back and press and lean forward through the chest.
3. Move as deep into the posture as you can while still maintaining full deep breathing. Breathe and hold for 3-6 breaths.
4. To release: support your weight with the hands as you slide the right knee back into Table or step the right foot back into Down Dog.
5. Repeat on other side.

BENEFITS

Pigeon pose opens the hips and chest, facilitates deeper breathing, and opens the heart center. This posture stimulates the nervous, endocrine and reproductive systems.

CONTRAINDICATIONS

Recent or chronic back, knee, or hip injury or inflammation.

39) SASANGASAN (RABBIT POSE) (B)

INSTRUCTIONS

1. From Child pose, hold onto the heels with the hands and pull the forehead in towards the knees with the top of the head on the floor.
2. Holding tightly onto the heels, inhale and lift the hips up towards the ceiling. Roll onto the crown of the head and press the forehead as close to the knees as possible.
3. Breathe and hold for 4-8 breaths.
4. To release: slowly exhale and lower the hips to the heels and slide the forehead back to the floor into child pose.

BENEFITS

Rabbit lengthens the spine and stretches the back, arms, and shoulders while stimulating the immune and endocrine systems.

CONTRAINDICATIONS

Recent or chronic injury to the knees, neck, spine or shoulders.



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.