Yoga Postures - Vrischika-Asana step-by-step Guide

The Scorpion should not be attempted until you are comfortable with all the balance postures (e.g.: Vriksha-asana, Ekapada-asana, etc.) as well as the Headstand (Sirsha-asana). Beginners should do this posture under the supervision of a qualified teacher. When first attempting the Scorpion asana you may want to try it while facing a wall. Position yourself so that when you are doing step #1 above your head is about 2 - 3 feet from the wall. This way if you lose your balance you can use the wall for support. This posture will provide maximum stretch to the neck, spine and chest. It combines many of the benefits of the Chakra-asana (the Wheel posture) and the Sirsha-asana (the Headstand).

Posture: Vrischika-asana,The Scorpion Pose

Translation: Vrischika is the Sanskrit word for scorpion. This posture is so named because the body resembles a scorpion with its tail arched above its head ready to sting its victim. Although it may not be a simple posture for beginners to perform, the Scorpion is not as difficult as it may at first seem.

Pronunciation: vrik-shah-sa-na

Difficulty: (7)

Instructions:

1. Kneel on the floor and lean forward placing the elbows and forearms flat on the floor with the palms facing down. Your arms should be placed about shoulder-distance apart.
2. Extend your head forward and lift it as high as possible.
3. Raise the buttocks and place the feet firmly on the bottoms the toes.
4. Inhale a swing the legs up and over the head while maintaining your balance. Bring the legs straight up over your head.
5. Slowly bend the knees and drop the legs toward the head being careful not to move too quickly or drop the legs to far while maintaining balance.
6. Reverse the steps above and return to a kneeling position.

Duration/Repetitions:

Hold the vrischika-asana for as long as you are comfortable. Keep in mind that returning from the posture gracefully without falling out of it will take some strength, so don't hold it too long. 20-30 seconds is fine for early attempts, increase the time gradually as you become more proficient.

Variations:

There are two common variations to this posture illustrated and described below:

To do the first variation, illustrated above, after entering the Scorpion as described above slowly raise the legs straight up until your feet are directly over your head (you won't, of course, be able to see this but you will easily be able to feel when they are properly positioned). This variation requires a bit more strength and a stronger sense of balance then pose described above.

Yoga Postures - Vriksha-Asana step-by-step Guide

The challenge of the vriksha-asana is maintaining balance on one leg. Poor balance is often the result of a restless mind or distracted attention. Regular practice of this posture will help focus the mind and cultivate concentration (dharana).

When practicing vriksha-asana it may help to imagine or picture a tree in the mind and apply the following technique: Imagine that the foot you are balanced on is the root of the tree and the leg is the trunk. Continue by imagining the head and outstretched arms as the branches and leaves of the tree. You may be unsteady for a while and find the body swaying back and forth, but don't break the concentration. Like a tree bending in the wind and yet remaining upright, the body can maintain balance. Aim to achieve the "rootedness" and firmness of a tree. Regular practice of the vriksha-asana improves concentration, balance and coordination. Because the weight of the entire body is balanced on one foot, the muscles of that leg are strengthened and toned as well. As you advance in this posture and are able to remain standing for more than a few moments, try closing the eyes and maintaining your balance.

Posture: Vriksha-asana - The Tree Pose

Translation: The Sanskrit word vriksha means tree, thus this is the Tree Posture.

Pronunciation: vrik-shah-sa-na

Difficulty: (3-4)

"Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh. Stand thus like a tree on the ground. This is called vriksha-asana."

Gheranda-samhita II.36

Instructions:

1. Stand with the feet together and the arms by your sides (see the tad-asana).
2. Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
3. Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.
4. Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.

Duration/Repetitions:

Hold the vriksha-asana as long as your comfortably can. Repeat it two or three times on each leg.

Yoga Postures - Vira-Asana step-by-step Guide

The vira-asana is an alternative to the padma-asana, siddha-asana, as well as other seated postures, for mediation and pranayama.

Posture: Vira-asana - The Hero Pose

Translation: The Sanskrit word vira means hero, brave or eminent man, or warrior.

Pronunciation: veer-ah-sa-na

Difficulty: (2)

Instructions:

1. Kneel on the floor with the calves and tops of the feet flat on the floor and the thighs touching.
2. Slowly spread the feet, about shoulder distance apart, while keeping the knees together. Place the buttocks flat on the floor. The outer sides of the thighs are touching the inner sides of the calves and the soles of the feet are exposed facing up. Place the hands palms downs, on the knees and form a circle with the thumb and forefinger (in the chin-mudra) while pointing the other fingers straight ahead.
3. Breath slowly and deeply through the nostrils and remain motionless for six complete breaths (an inhale and exhale is one complete breath).
4. Inhale slowly and stretch the arms straight up over the head and interlock the fingers with the palms pushed upward. Remain in this position for six complete breaths.
5. Exhale slowly, release the fingers and slowly bend forward at the waist while placing the palms of the hands flat on the soles of the feet. Place the chin between the knees.
6. Hold this position for the duration of six complete breaths.Inhale, raise the chest up, stretch the legs straight ahead and place the hands, palms down, on top of the thighs.

Duration/Repetitions:

Hold the posture from several minutes as part of an asana session or for the duration of your meditation or pranyama.

Variations:

The Supta-vira-asana variation (supta is the Sanskrit word for "lying down") stretches the abdominal muscles and relieves pain and discomfort in the legs. Begin the posture as detailed above then incline backwards and lean the back on the floor. The arms are stretch straight above the shoulders and kept flat on the floor.

Yoga Postures - Vajra-Asana step-by-step Guide

The vajra-asana is a versatile posture well suited for meditation, rest in between other seated postures, or as an aid to digestion. The vajra-asana is the position in various other yoga postures such as the anjaneya-asana (salutation posture) and the ushtra-asana (the camel).

Posture:Vajra-asana,The Thunderbolt or Diamond Pose

Translation: The Sanskrit word vajra means thunderbolt or diamond.

Pronunciation: vuh-drah-sa-na

Difficulty: (2)

Instructions:

1. The vajra-asana is a seated posture. Begin by sitting back on your heels and placing your knees, legs and feet together.
2. Keeping the back straight place the palms of your hands down on top of your thights.
3. Breath gently thorugh your nostrils and sit in this position for at least three minutes.

Duration/Repetitions:

The vajra-asana can be held for as long as is comfortable(and depending on the reason for doing the posture).

Yoga Postures - Ushtra-Asana step-by-step Guide

The ushtra-asana is a powerful posture for streatching the spine, back muscles, shoulders and arms. It is best to practice it later in your asana routine after most of the muscles are limber and and you have worked the back and shoulders.

Posture: Ushtra-asana - The Camel Pose

Translation: The Sanskrit word ushtra means camel.

Pronunciation: oosh-trah-sa-na

Difficulty: (5)

Instructions:

1. Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.
2. Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.
3. Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.
4. Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.
5. Exhale and return to the kneeling position.

Duration/Repetitions:

Hold the posture for the duration of the inhaled breath. If you choose to breath while holding the ushtraasana, hold it for between thirty seconds to one minute. Repeat the posture three times.

Yoga Postures - Ugra-Asana step-by-step Guide

When the ugra-asana is properly performed, all the vertabrae of the spine and each muscle in the back is stretched. This type of stretching is highly beneficial. Try it regularly for a week and you will, without doubt, notice the benefits.

The compression or contraction of the stomach followed by the release increases blood flow to the abdominal region and tones the muscles. Gas is release and sluggish digestion and/or constipation is improved. The muscles in the calves and thighs get a good stretching, helping to relieve fatigue and soreness in the lower extremities.

Posture: Ugra-asana - The Noble Pose

Translation: The Sanskrit word ugra means powerful, mighty, strong or noble. We usually keep this posture untranslated but it can be called the noble or powerful posture. Alternate name: Also known as the  ascimottana-asana or the brahmacharyaasana. The word pascima can mean behind, later, last or final but it literally means "western" as in the direction. Pascimottana thus means back-stretching posture.

Pronunciation: oo-grah-sa-na

Difficulty: (4)

Instructions:

1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.

2. Exhale and extend the arms straight out in front, parallel with the floor with fingers pointed straight ahead and palms facing down.

3. Inhale slowly while raising the arms over the head, keeping them straight, and bending as far back as is comfortable. Tilt the head back and look up at the hands.

4. Exhale slowly bending forward at the waist and grasp the feet with the hands. Bring the head as close to the knees as possible, placing it on the knees if you can, keeping the legs straight. (If you are unable to grasp the feet then grasp the ankles).

5. Hold that position for the duration of the exhale breath.

6. Inhale slowly and return to the seated position described in step #1.

Duration/Repetitions:

Repeat this posture two or three times holding each repetition for the duration of the exhaled breath and take at least three deep breaths in-between each repetition. As you become more adept at doing the ugra-asana you may begin breathing slowly through the nostrils while holding the posture to increase its duration.

Yoga Postures - Chakra-Asana Step by Step Guide

The chakra-asana is more challenging than most other yoga postures. Don't be discouraged if your unable to accomplish it right away. Even attempting this posture without successful completion holds great benefits.

First and foremost is the strength and suppleness it restores to the spine. It strengthens the arms, shoulders and upper back as well and stimulates the cardiovascular system. The chakraasana has an overall tonic effect for the entire body.

As the natural suppleness of the spine is restored after a period of practice you can begin to perfect the form of this asana and thus experience greater benefits.First be certain that the arms are as straight as possible with very little to no bend in the elbows. When you can hold this comfortably, begin breathing through the nostrils while holding the posture and attempt to get a greater arch in the spine by bringing your hands closer to your feet and/or bringing your feet closer to your hands. Finally, you can extend the duration of the chakra-asana by doing several repetitions in sequence without resting inbetween. As you return from the posture keep the hands behind the shoulders and the soles of the feet flat on the floor and as soon as the back returns to floor immediately raise it and enter the full posture again.

Posture: Chakra-asana The Wheel Pose

Translation: Chakra, from the root cak ("to move") means wheel and therefore this is the Wheel Posture.The cakra-asana is also known as the urdhva-dhanurasana.Urdhva means raised, elevated or upright and dhanur means bow. Both "wheel posture" and "raised bow posture" describe the appearance of this asana.

Pronunciation: chu-krah-sa-na

Difficulty: (8) (full variation), (3) (bridge variation)

Instructions:

1. Lie flat on the back in the shava-asana (corpse pose).
2. While exhaling bend the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor.
3. Bend the arms at the elbows and place the palms of the hands flat on the floor directly under each shoulder with the fingers pointing toward the back.
4. While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.
5. Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.

Duration/Repetitions:

The chakra-asana is either held for the duration of the inhaled breath or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.

The "Bridge" Variation: Although this variation is much easier to perform than the full chakra-asana, it shares several of its benefits. In particular it will help to stretch the spine and relieve tightness in the upper back and shoulder area.To get the full benefit of the bridge variation continual effort should be applied to raising the back upward and creating the greatest possible arch with the spine.While holding the bridge breath slowly through the nostrils. If there is no discomfort felt in the spine or shoulders then one should advance to the full variation of the chakra-asana as described above. Both variations strengthen the back and promote flexibility of the spine.Tightness in the back and spine results from poor posture, stress, a sedentary lifestyle and/or emotional disturbances. You should begin to feel the tightness being released after just a few repetitions.

Yoga Postures - Ekapada-Asana Step by Step Guide

The ekapada-asana tones and strengthens leg muscles, improves sense of balance and helps sharpen concentration.The ekpada requires that you become aware of your body/mind as a whole. As you practice this posture turn the attention away from distractions of the mind and center it on full body-awareness. Continual effort in the ekpada-asana in this way will help cultivate concentration.

The "closed eyes" variation (see below) intensifies the effect of the posture. Instead of relying on a fixed point of vision as an "anchor" the practitioner will cultivate an inner stability. The ekpada-asana also gives strength to the hips and lower back.

Posture: Ekapada-asana - The One-legged Pose

Translation: The Sanskrit word eka means one and pada means foot making this the one-foot, or more commonly,one-legged pose.

Pronunciation: eka-pod-ah-sa-na

Difficulty: (5)

Instructions:

1. Stand with the feet together and the arms by your sides (see the tad-asana).
2. Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).
3. Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.
4. Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.
5. Pause for a moment then swing the leg backward while bending forward at the waist.
6. Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
7. Hold the posture for at least 30 seconds and then return slowly to a standing position.

Duration/Repetitions:

This posture should be held for a minimum of 30 seconds and can be extended to up to several minutes. Repeat at least twice on each foot.

Variations:

When you can remain in the ekpada effortlessly for at least 30 seconds without wavering or losing balance, try doing it with the eyes closed. This variation makes the posture quite challenging but it increases the benefits as described above.

Yoga Postures - Garuda - Asana Sstep by Step Guide

The Garuda-asana will strengthen the legs, knees and ankles. It stretches and tones muscles of the leg and can help relieve cramps of the legs. The Sanskrit word garuda means eagle. In Hindu mythology Garuda is known as the king of birds. He transports the God Vishnu (shown with a bow and arrow in the illustration to the left) and is said to be eager to help humanity fight againt deamons.

Posture: Garuda-asana - The Eagle

Pronunciation: ga-roo-dah-sa-na

Difficulty: (3)

Instructions:

1. Lie flat on the back in the shava-asana (corpse pose).
2. Stand with the feet together and the arms by your sides (see the tad-asana).
3. Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
4. Cross your arms at the elbows, left over right.
5. Join the palms of your hands together keeping the fingers pointed upward.
6. Inhale and hold the posture for the duration of the inhaled breath.
7. Exhale and return to the tada-asana. Repeat the posture on the opposite side,wrapping the right leg over the left and the right arm over left.

Duration/Repetitions:

Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable. You can also try holding the posture for as long as you can hold the inhaled breath. Repeat 2 or 3 times on each leg.

Yoga Postures - Gomukha-Asana step-by-step Guide

This posture stretches the arms, upper back, chest and the sides of the chest and abdomen. As the shoulder blades are stretched backward the lungs are expanded and as the abdominal muscles are lifted the stomach is toned. It helps to relieve neck strain, backache and tight shoulders. The hands, fingers and wrists are strengthened.

Posture: Gomukha-asana - The Cow face Pose

Translation: The Sanskrit word garuda means eagle. In Hindu mythology Garuda is known as the king of birds. He transports the God Vishnu (shown with a bow and arrow in the illustration to theleft) and is said to be eager to help humanity fight againt deamons.

Pronunciation: ga-roo-dah-sa-na

Difficulty: (3)

"Placing the right ankle on the left side and the left ankle on the right side, makes Gomukha-asana, having the appearance of a cow."

Hatha-yoga-pradipika I.22

Instructions:

1. Sit in a crossed-leg position, right leg over left.
2. Spread the legs as far apart as possible without bending the knees.
3. Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
4. Grasp the right foot with the left hand and keeping the foot on the floor place the heel of the right foot against the front-left portion of the left buttock. The right knee should be directly on top of the left knee..
5. Inhale slowly through the nostrils and raise the right hand over the head and bend the right elbow. Reach behind the back with the left hand and clasp the fingers of both hands (forming an "s" shaped lock).
6. Hold the posture as long as you can comfortably hold the inhale breath. Exhale slowly and then repeat the posture reversing the arms and legs.

Duration/Repetitions:

You can either hold the posture while the breath is held or you can try holding the posture while breathing gently through the nostrils. If you choose to breath, then hold the posture for thirty seconds to a minute. Repeat the gomukha-asana two to three times on each side.

Variations:

If you are unable to lock the fingers behind the back you may grasp one end of a small piece of cloth in the right hand and the other end of the cloth in the left hand.

Yoga Postures - Hala-Asana step-by-step Guide

The benefits of this posture, like the sarvanga-asana, are numerous. All of the muscles and ligaments in the calves and thighs are stretched resulting in greater leg flexibility. People suffering from leg cramps will find great relief from the hala-asana.

Since the abdominal area is contracted, blood compressed out of this area releases toxins and when the contraction is released the area is flooded with richly oxygenated blood. The contraction also helps to relieve gas and stimulates a sluggish digestive system. Similar effects take place as the neck and chest area is compressed effecting the throat, thyroid, hyperthyroid and lungs. Upper and lower back pain or discomfort is relieved due to the forward stretching of the spine.

It is highly recommended that this posture be accompanied by the sarvanga-asana. In fact, many of the benefits of the sarvanga-asana apply to the hala-asana as well with the added benefits detailed above. The hala-asana is an excellent morning posture although some might find it more difficult then. During sleep the spine can become somewhat compressed resulting in the experience of tightness or stiffness in the back. A few repetitions of the hala-asana will quickly restore flexibility to the spine as well as promote alertness.

Posture: Hala-asana - The Plow Pose

Translation:The The Sanskrit word Hala means plow, as in a traditional plow that is drawn by a horse or oxen. When performing this posture your body resembles a plow.

Pronunciation: hull-ah-sa-na

Difficulty: (5)

Instructions:

1. Lie flat on the back in the shava-asana (the corpse pose).
2. Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.
3. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
4. Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands.
5. Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.
6. Reverse the steps to return to the shava-asana.

Duration/Repetitions:

Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase

the time gradually as you become more comfortable.

Variations:

There are several variations of the basic hala-asana each of which require greater flexibility in the spine and legs. Once one is adept at performing this asana these variations may be tried. The first entails swinging the arms around and either touching or grasping the toes with the hands (1). The posture is then held in this position. (illustrated above) Another variation calls for dropping the knees to the ground and placing them close the ears and keeping the arms extended on the floor (2). And finally from this variation the arms are swung around and placed over the legs behind the knees and the hands are clasped and pressed down on the knees to hold them firmly on the floor (3). All three variations are held while breathing gently gently through the nostrils.

Cautions/Restrictions:

The hala-asana should not be performed by woman who are menstruating, as is the case with all inverted postures (where the legs are raise over the head). No other restrictions apply.

Yoga Postures - Hasta–Pada–Angusta-Asana step-by-step Guide

The benefits of the hasta-pada-angusta-asana are similar to those of the ugra-asana (i.e.: spinal stretch,abdominal toning, gastro-intestinal stimulation). There is additional stretching of the leg that is outstretched as well as to the groin.

Posture: Hasta-pada-angusta-asana -The Hand-Foot-Big Toe Pose

Translation: The Sanskrit word hasta means hand, pada means foot, and

angusta means big toe therefore this is the hand-foot-big toe

posture.

Pronunciation: ha-sta-pah-don-goo-stah-sa-na

Difficulty: (3)

Instructions:

1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs.
2. Spread the legs as far apart as possible without bending the knees.
3. Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
4. Stretch both arms straight out in front of you, then keeping the back straight turn slowly at the waist toward the right aligning the arms with the right leg.
5. Inhale slowly while raising the arms over the head and arching the back.
6. Exhale and slowly while bending forward bringing the chest down to the right thigh. Clasp the big toe of the right foot with the first finger of both hands. Hold this position for the duration of the exhaled breath.
7. Inhale slowly through the nostrils releasing the posture while sitting up straight.
8. Straighten the left leg and return to the seated position described in step 2 then repeat the posture, this time bending the right leg.

Duration/Repetitions:

Repeat two or three times on each leg.

Yoga Postures - Matsya-Asana step-by-step Guide

The matsya-asana creates a great expansion and stretching of the chest which helps relieve upper respiratory congestion as well as benefits the heart. Additionally, the sinus are drained and opened from the inversion of the head, stretching of the neck and pressure placed on the top of the head. The thyroid and parathyroid glands are stimulated as well.

Posture: Matsya-asana - The Fish Pose

Translation: The Sanskrit word matsya means fish, therefore this is the fish posture. Matsya (depicted to the left) is a divine being, found in Hindu mythology, that saved mankind from a universal flood.

Pronunciation: maht-see-yah-sa-na

Difficulty: (3)

Instructions:

1. Lie flat on the back in the shava-asana.
2. Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.
3. Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.
4. Return to the shava-asana.

Duration/Repetitions:

Since this is not a difficult posture, it is recommended that you breath while holding it for between two and four minutes. If you are uncomfortable breathing, hold the posture for the duration of the inhaled breath. Repeat two or three times.

Variations:

There is one major variation in the matsya-asana and it is a bit more challenging than the one described above (illustrated above). It calls for beginning the posture in padma-asana or the full lotus seated posture and then lying flat on the back while the legs are still locked. From there on the posture is done the same way as described above.

Yoga Postures - Naga-Asana step-by-step Guide

If you find it uncomfortable holding the breath while the posture is held, breath gently through the nostrils. Some may find that they are able to arch the spine back even more than in the initial arch in step 3. In this case try "walking" the hands toward the pelvic region and stretching the head further back. In addition to the obvious benefits to the spine and lower back, the standard variation of the naga-asana strengthens the wrists and stretches the muscles in the chest. By maintaining a constant exertion to create a greater arch in the spine, the stomach and pelvic muscles are strengthened. Greater strength in these areas can be cultivated by performing the variation where the arms remain on the ground. B.K.S.

Iyengar, a renowned expert in yoga-asanas, claims that displaced spinal discs can be placed back in their original position by practicing the naga-asana.

Posture: Naga-asana - The Cobra Pose

Translation: The Sanskrit word naga means snake or serpent. The nagaasana is also known as the bhujanga-asana. The Sanskrit word bhujanga, which also means snake, is derived from the root bhuj which means to bend or curve.

Pronunciation: na-gah-sa-na

Difficulty: (4)

"Let the body, from navel to toes, touch the ground, the palms placed upon the ground, and raise gently the upper part of the body (from navel to head) like a snake. This posture increases the gastric fire; it destroys all diseases and by constant practice leads to the awakening of Kundalini."

The Gheranda-samhita II.42-43.

Instructions:

1. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
2. Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.
3. Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
4. Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.
5. Exhale and reverse the process to return to position #1.

Duration/Repetitions:

Hold the posture for either the duration of a held inhaled breath or from one-half to three minutes. Repeat the naga-asana two to five times.

Yoga Postures - Trikona-Asana step-by-step Guide

The trikona-asana is an excellent posture to do early in your routine. The forward bending and lifting stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms as well as increases the flow of blood to the head. The muscles of the thighs and calves as well as the hamstrings are stretched. The slight twist of the spine creates suppleness in the spinal discs and relieves lower back discomforts. The posture can be held longer by breathing gently through the nostrils rather than holding the breath. Another variation is to perform the trikona-asana rapidly thereby giving it a slightly aerobic effect.

Posture: Trikona-asana - The Triangle Pose

Translation: The Sanskrit word tri means three and kona means corner or angle. Thus "three corner or three angle posture" is often called the triangle posture. This posture is also known as the utthita trikona-asana. Utthita means stretched or extended thus this is the Extended Triangle Pose.

Pronunciation: tri-cone-ah-sa-na

Difficulty: (3)

Instructions:

1. Stand with the feet together and the arms by your sides (see the tada-asana).
2. Separate the feet slightly further than shoulder distance apart.
3. Inhale and raise both arms straight out from the shoulders parallel to the floor with the palms facing down.
4. Exhale slowly while turning the torso to the left, bend at the waist and bring the right hand down to the left ankle. The palm of the right hand is placed along the outside of the left ankle. The left arm should be extended upward. Both legs and arms are kept straight without bending the knees and elbows.
5. Turn the head upward to the left and gaze up at the fingertips of the left hand. Inhale and return to a standing position with the arms outstretched.
6. Hold this position for the duration of the exhaled breath. Exhale and repeat steps 4 - 6 on the opposite side.

Duration/Repetitions:

Remain in the forward bending position for the duration of the exhale breath. Do two or three repetitions (one repetition consists of bending forward on both sides).

Yoga Postures - Tada-Asana step-by-step Guide

Many common ailments and discomforts can be traced to poor posture. If the spine is not properly aligned or if there is tightness or stiffness in the back, the result is often an imbalance in the body. When this imbalance becomes chronic many kinds of disorders arise in the organs, glands and nervous system. Performing the tada-asana allows one to observe one's posture closely and clearly recognize those problems which get masked or ignored by day-to-day activities. As the posture is held and the breath, mind and body is quieted various effects will surface to indicate difficulties with the spine. Favoring one foot over the other, shifting back and forth, drooped shoulders, tightness in the neck and upper or lower back, and various other physiological disturbances may appear indicating the need for further yoga practice.

The proper execution and continual practice of the tada-asana along with other postures helps to re-train the body to stand correctly and reverse the negative effects of poor posture.When the tad-asana is performed properly and the mind is focused and free of distraction, the body is experienced as being rooted firmly to the earth and as steady and motionless as a mountain.

Posture: Tada-asana - The Mountain Pose

Translation: The Sanskrit word tada means mountain. This posture is also known by the name samasthiti-asana. Sama means unmoved, equilibrium, and sthiti means standing upright or firmly, abiding, remaining, thus samasthiti means standing firmly without moving.

Pronunciation: ta-dah-sa-na

Difficulty: (1)

Instructions:

1. Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2. Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture. Balance you weight evenly on both feet.
3. Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.

Duration/Repetitions:

One repetition for several minutes is advisable. The tada-asana is also recommended prior to and following any other standing posture.

Yoga Postures - Sirsha-Asana step-by-step Guide

The siddha-asana is complicated to describe but is actually one of the simpler sitting postures. It requires less flexibility of the legs than the padma-asana yet it facilitates relaxation, concentration and ultimately, meditation.

Siddha-asana helps to establish an equilibrium throughout the body/mind. It will also help stretch the legs and pelvic area to the point where the padma-asana can be held effortlessly. Either posture, by creating a firm foundation with the legs locked in a crossed position and the spine held straight and motionless, awakens the attention and helps cultivate concentration. When concentration is highly focused and undistracted, meditation follows.

Posture: Sirsha-asana - The Head-stand

Translation: The Sanskrit word sirsha means head. This posture is the wellknown headstand posture, and perhaps second only to the padma-asana or lotus posture, is widely identified with the practice of Yoga.

Pronunciation: sir-shah-sa-na

Difficulty: (7)

Instructions:

1. Sit in a kneeling position with the buttocks resting on the heels of the feet.
2. Lean forward and place the forearms on the floor in front while keeping the elbows about shoulder distance apart. Interlock the fingers of both hands.
3. Place the top of the head flat on the floor with the back of the head pressed against the inside of the interlocked fingers.
4. Placing the tips of the toes firmly on the floor while lifting the heels, raise the knees off the floor.
5. Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.

Duration/Repetitions:

Hold the sirsha-asana for 15-30 seconds when you first attempt it and increase the duration gradually over a period of a few weeks. As you skill increases you should hold it for as long as you feel comfortable.

Cautions/Restrictions:

If you are new to Yoga we recommend that you find a qualified instructor to teach you this posture and monitor you performance. If you attempting this alone position yourself in front of a wall as mentioned above.

If you are suffering from high or low blood pressure you should not attempt this posture. The sirsha-asana should not be performed by woman who are menstruating, as is the case with all inverted postures (where the legs are raise over the head).

Variations:

There are several variations to the sirsha-asana that you can try when you are comfortable with the standard variation. First try spreading your legs wide apart, carefully separating them very slowly, while maintaining your balance, until they are as far apart as is comfortable. Bring your legs together before returning from the posture. Next you can try placing the soles of your feet together while steadily holding the pose.

Yoga Postures - Simha-Asana step-by-step Guide

The simha-asana benefits parts of the body that most other asanas do not: the face, jaw, mouth, throat and tongue. Those who experience tightness or discomfort in the jaws such as teeth grinding, clenched jaws, a misaligned bite, etc. will benefit from both the jaw and tongue stretching of the simha-asana. This asana is also known to help prevent or cure sore throats. The muscles and tissues of the face are rejuvenated from the alternating stretching and release, an exercise they rarely get in the course of our everyday lives. The fixed gaze relieves tense or burning eyes and the stretched fingers benefits the hands and wrists.

Posture: Simha-asana - The Lion Pose

Translation: The Sanskrit word simha which literally means "the powerful one" is the word for "lion." This, therefore is known as the lion posture, and one performing it can be said to resemble a roaring lion about to attack.

Pronunciation: sin-gha-sa-na

Difficulty: (2)

Instructions:

1. Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.
2. Place the balls of the hands on the knees, straighten the arms and keep the back erect and the head straight (not tilted forward, back, to the left or the right).
3. Inhale while leaning forward slightly, stretching the mouth the jaws as wide as possible, extend the tongue out and downward as much as possible, fix your gaze either at the tip of the nose or between the eyebrows and stretch the fingers straight out from the knees.
4. Hold the posture for the duration of the inhaled breath then exhale, relaxing the forward stretch, dropping the fingers to the knees and closing the mouth and eyes.

Duration/Repetitions:

Hold the simha-asana for thirty to sixty seconds and repeat three to five times.

Variation:

Try roaring loadly like a lion as you enter into the Lion Pose while sticking your tongue out. This stimulates the throat and cultivates courage and fearlessness. Kids love to do it, shouldn't adults as well?

Yoga Postures - Siddha-Asana step-by-step Guide

The siddha-asana is complicated to describe but is actually one of the simpler sitting postures. It requires less flexibility of the legs than the padma-asana yet it facilitates relaxation, concentration and ultimately, meditation.

Siddha-asana helps to establish an equilibrium throughout the body/mind. It will also help stretch the legs and pelvic area to the point where the padma-asana can be held effortlessly. Either posture, by creating a firm foundation with the legs locked in a crossed position and the spine held straight and motionless, awakens the attention and helps cultivate concentration. When concentration is highly focused and undistracted, meditation follows.

Posture: Siddha-asana, The Accomplished or Adept Pose

Translation: The Sanskrit word siddha means accomplished or adept, one who has attained the highest. The name implies the attainment of a perfectly stilled mind and the experience of peace that results from meditation. The siddha-asana is a recommended pose for meditation.

Pronunciation: sid-dhah-sa-na

Difficulty: (2)

Instructions:

1. Begin in a seated posture. Bend the left knee and grasp the left foot with both hands and place the heel against the perineum and the sole of the foot against the inside of the right thigh.
2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.
3. Bend the right knee, grasp the right foot with both hands and place the outside edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right foot should line up approximately with the navel and be as close to the pubic area as possible..
4. With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.

Duration/Repetitions:

Sit in the siddha-asana for a minimum of 1 minute and extended the time up to ten minutes or more.

Yoga Postures - Shava-Asana step-by-step Guide

While many consider this a simple posture at first, its simplicity eventually proves to be deceiving. The goal of the shava-asana is for the body and mind to be perfectly still and relaxed. Not only should the body be motionless and at ease, but the mind as well should be quiet, like the surface of a still lake. The result will be a deep and stable relaxation that will extend into your meditation or be felt through the activities of your daily circumstances.

It goes without saying that the shava-asana will take some time to perfect. You will find the simple exercise of focusing your attention on each part of your body and consciously directing the breath there to be a great help with this posture.

There are two common obstacles that can prevent you from fully benefitting from this posture: sleepiness and a restless mind. If find yourself getting drowsey while in the shava-asana increase the rate and depth of your breathing. If your mind is restless or wondering focus your attention on all of the bodily senations you're experiencing. Bring your mind to the sensation of the floor beneath you or on the rhythm of your breath.

While practing your Yoga-asana routine you should always begin and end each session with the shavaasana.

Posture: Shava-asana ,The Corpse Pose

Translation: The Sanskrit word shava means corpse hence this is the Corpse. The shava-asana is also known as the mrta-asana.

Pronunciation: sha-vah-sa-na

Difficulty: (1)

Instructions:

1. Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
2. Keep your eyes gently closed with the facial muscles relaxed and breath deeply and slowly through the nostrils.
3. Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
4. Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breath a bit faster and deeper.

Duration/Repetitions:

We recommend that you begin your period of yoga-asana practice with at least 3-5 minutes of shavaasana. Return to it periodically throught your posture session to relax and rejuvinate the body/mind and then conclude your session with at least 3-5 minutes more

Yoga Postures - Shalabha-Asana step-by-step Guide

The shalabha-asana has many benefits. Besides strengthening the muscles of the upper legs and lower back, it stimulates the stomach and intestines helping to relieve gastrointestinal gas, strengthens the bladder, and stretches the spine.

To assist raising the legs as high as possible keep the back of the hands resting against the floor while pushing the legs upward with the fingers. As you get better at this posture and increase the strength of you legs you can raise the hands completely off the floor so your legs are raised unsupported. This increases the benefits of the shalabha-asana.

Posture: Shalabha-asana ,The Locust or Grasshopper Posture

Translation: The Sanskrit word Shalabha means locust or grasshopper. There is a variation of this posture called the viparita-shalabhaasana. The Sanskrit word viparita means "reverse." This is an advanced variation not covered here.

Pronunciation: sha-la-bhah-sa-na

Difficulty: (3)

Instructions:

1. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
2. Turn the head and place your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs.
3. Inhale slowly and then raise the head, chest, and legs off the floor as high as possible. Tilt your head as far back as possible. Keep your feet, knees, and thighs pressed together.
4. Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
5. Remain in the posture while holding the breath. You can support your legs by pressing the hands upward against your thighs.
6. Hold the posture for as long as you can hold the inhaled breath then slowly return the legs,chest, and head to the floor while exhaling.
7. Remove your hands from under your thighs and place the arms alongside your body. Turn your head to the side and rest.

Duration/Repetitions:

Hold this posture for as long as you can hold the inhaled breath. Repeat the shalabha-asana three times.

Yoga Postures - Sarvanga-Asana step-by-step Guide

The sarvanga-asana is considered by many to be the most beneficial of all yoga postures. Because of its many benefits, if you find that your time is limited in the course of Yoga practice at home, it is recommended to place special emphasis on the sarvanga-asana.

When performed in the morning the sarvanga-asana relieves fatigue caused by sleeping too much or too little and when practiced in the evening it helps to promote deep, restful sleep. It strengthens the back and helps to relieve lower back pain.

The increased blood flow to the head and upper body helps to heal many disorders such as headaches, nasal congestion and sore throats. The entire endocrine, digestive, nervous, and venous systems of the body are stimulated in ways that no form of diet or conventional exercise can perform.Because the body is inverted a rich supply of oxygenated blood is sent to the organs and glands in the upper part of the body, such as the brain, thyroid and pituitary, and heart thereby stimulating them. Pressure is relieved from the lower body extremities relieving pain and/or swelling of the feet and legs. The sarvanga-asana also provides great benefit to the abdominal organs helping to relieve gas and constipation and stimulate digestion. Regular practice of this posture invigorates the mind and helps to calm the nervous system.

Posture: Sarvanga-asana ,The Shoulder-stand Pose

Translation: The Sanskrit word sarvaanga means limb or body. sarvanga therefore translates as either "all- imb" or "whole-body posture". It is so named because of the benefit it provides to the entire body. It is commonly referred to as the "shoulderstand" because one is essentially standing on one's shoulders.

Pronunciation: sar-vong-ah-sa-na

Difficulty: (5)

Instructions:

1. Lie flat on the back in the shava-asana.
2. Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.
3. Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
4. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
5. The legs should be together with the knees straight and toes pointed straight up. Keep the head straight without turning it to either side. The chin should be pressed against the chest.
6. Breath gently through the nostrils while the posture is held.
7. Reverse the steps to return to the shava-asana.

Duration/Repetitions:

Hold the sarvanga-asana anywhere from one to five minutes depending on comfort. Repeat the posture two or three times.

Variations: 

There are two common variations to this posture. One is called the shalamba-sarvanga-asana. Sa means with and alamba means prop or support and refers to the use of the arms to support the legs and torso as they are inverted. The other variation is called the niralamba-sarvanga-sana. Nir means without and thus this variation is done without the support of the arms.

Yoga Postures - Pavana – Mukta - Asana step-by-step Guide

As mentioned above, practicing the purvana-mukta-asana will help to release gastrointestinal gas. It is also improves other gastrointestinal problems like upset stomachs and constipation by stimulating the abdominal region.

Posture: Pavana-mukta-asana ,The Wind-releasing Pose

Translation: The Sanskrit word pavana means air or wind and mukta means freedom or release, therefore this is the "wind relieving posture" so named because it assists in releasing trapped digestive gas from the stomach and intestines.

Pronunciation: pa-vana mook-tah-sa-na

Difficulty: (1)

Instructions:

1. Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor.
2. Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead.
3. Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. Remain holding the knee.
4. Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.
5. Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.

Duration/Repetitions:

Hold each of the four parts of this posture (corresponding with the held breaths) for three to five seconds each. Repeat the purvasa-mukta-asana three to five times on each side.