Sarvangasana - The Shoulder Stand

Technique

1. Lie flat on your back. Inhale deeply while raising your legs and spine until the toes point to the ceiling.
2. The body rests on the shoulders and the back of the neck. The body is supported by the hands, which are placed on the center of the spine between the waist and the shoulder blades. Keep your spine and legs straight.
3. Breathe slowly and deeply with the abdomen and concentrate on the thyroid gland. On a male, the thyroid gland is located behind the adams apple. For women, it is located in the same area which is a few inches above the sternal notch (hollow of the neck where the neck joins the rest of the body.) or approximately half way up the neck from the sternal notch. Stay in this position for as long as you can.


Benefits

* Calms the brain and helps relieve stress and mild depression
* Stretches the shoulders and neck
* Tones the legs and buttocks
* Improves digestion
* Helps relieve the symptoms of menopause
* Reduces fatigue and alleviates insomnia
* Therapeutic for asthma, infertility, and sinusitis
* The main benefit of the shoulder stand is to get the thyroid gland working at peak efficiency. It's the thyroid gland which is mainly responsible for your correct weight and youthful appearance.
* The shoulder stand also regulates the sex glands.
* It vitalizes the nerves, purifies the blood and promote good circulation, strengthens the lower organs and helps them to stay in place.
* It gives a healthy stretch to the neck muscles.
* It is beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.
* This pose is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness.

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Bhujangasana - The cobra pose

Technique :

1. Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the

2. Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.

3. Bring chin forward and place it on the ground. Gaze in front.

4. Raise chin and turn head backward as much as possible. Raise the thorax turning supine backward upto the navel. Do not raise navel.


Benefits:

* Stretches chest and lungs, shoulders, and abdomen
* Firms the buttocks
* Stimulates abdominal organs
* Helps relieve stress and fatigue
* Opens the heart and lungs
* Soothes sciatica
* Therapeutic for asthma
* Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
* The arching of the spine increases flexibility and strength
* Rejuvenates spinal nerves enriching them with a rich blood supply
* Improves flexibility and tone of spinal muscles, massages, works and tones back muscles
* Helps relieve and prevent lower backache
* Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
* Helps cure loss of appetite
* Stretches the thoracic region and expands the rib cage bringing relief from asthma
* Gentle pressure on the abdomen massages all organs and improves their function
* Strengthens deltoids, trapezius and triceps
* Compresses and opens spine
* Relieves cervical spondylosis
* Improves concentration
* Helps to relieve many utero-ovarine and menstrual problems


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Paschimottanasana

Technique :
1. Sit on the floor with legs stretched out in the front.

2. Move the heels away from you, and extend the legs so that their backs touch the floor.

3. Keep both feet few cm apart.

4. Place the palms alongside the hips. Lift the hips off the floor and gently move them back. This helps one to sit erect and exactly on the center of the buttock bone.

5. Lift the spine up, move shoulder blades closer to each other and roll the shoulders back.

6. Without tightening the muscles on the back of your trunk, gently move them towards the frontal body.

7. Grip the sides of the feet with your palms and bend the body from the pelvic region, moving the head towards the legs.

8. Move the chin away from the chest and towards the legs.

9. Rest the head on your shin and stay in this position for as long as you can with normal breathing, and focus your attention on the root chakra which is located at the base of the spine.

Modifications & Props
Most students should sit up on a folded blanket in this pose, and most beginners need to hold a strap around the feet. Extremely stiff students can place a rolled up blanket under their knees

Benefits:

• Calms the brain and helps relieve stress and mild depression
• 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.
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• Stretches the back and spine
• Stretches the shoulders
• Stretches the hamstrings
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• Beneficial for the kidneys, liver, ovaries and uterus. (It is thus a must for women. It also helps ease menstrual discomfort.)
• The posture tones abdominal organs and keeps them free from sluggishness.
• It helps digestion and counteracts diabetes, constipation and flatulence.
• It strengthens your urinary system, especially the kidneys.
• The posture has a relaxing effect on the mind. The asana can be performed for as long as 4 hours minutes by resting the head either on the shin or on the blankets placed on the knees and on the shin.
• This asana is extremely beneficial for those suffering from hypertension.
• With this posture and with the right focus one can reach samadhi.
  
  
  

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Savasana - The corpse pose.

Lie on your back in a straight line, balancing the left and the right sides of your body. Lift hips slightly and lengthen the lower back by tucking the tail bone gently. Rest on sacrum closer to the hips, not on the coccyx. Separate the legs (30 cm – or 1 feet).Move upper arms away from side of chest, palms facing up.keep the chin on the same level as the forehead. Gently close the eyes to help them relax. Observe inwardly, softening and relaxing with each exhalation. Remain alert and attentive.Try not to fall a sleep, as savasana is a yoga pose like any other pose, so by falling a sleep you lose all the benefits of it.

Benefits:

• Savasana relaxes and invigorates your body.
• Savasana relaxes and invigorates your mind.
• Savasana relieves pressure, anxiety of the mind.
• Savasana relieves Headache, dizziness, mental weakness, hot flushes, high blood pressure and sciatica are relieved.
• Savasana is very Beneficial for insomnia (lack of sleep), for feeling fresh after a tiring day.
• Savasana is the best sleeping pose.

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yoga pose

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