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Yoga For beginner , 34 Easy Yoga Postures Step By Step
What is Yoga ?
Yoga is a sequence of postures and breathing exercises that are designed to promote physical and mental well-being. According to the writings, this ancient skill of life is revealed as an initiatory path that goes beyond physical discipline.
The Yoga Sutra of Patanjali, published around 200 years BC, contains the oldest allusions to yoga. In this work, we will learn about the foundations of yoga philosophy and how it may be applied to many aspects of our lives.
Yoga has become one of the most popular sports practices for people all over the world in only a few years.
This preferred location is owing to the discovery of its accessibility as well as the physical and psychological advantages it provides to people of all ages, regardless of physical predisposition. Here are some helpful hints!

A little yoga history
According to Patanjali, yoga is a path that leads to Samadhi, or unity with the original principle. There are eight branching on this route. To progress on the yoga path, one must first adhere to a set of ethical precepts that serve as the foundation of this philosophy: The Yamas and Nimyamas are two groups of people that live in Japan (do not steal, do not covet, have discipline, study of oneself and of sacred texts …)
Then there's the practice of asanas, or yoga poses. Asanas calm and strengthen the body while also teaching us to focus our attention in the present moment.
We may go on to the third phase, which is the harmonization and regulation of breathing: pranayama, once the postures have been fully integrated. Breathing exercises help to manage our prana, or life power.
The yogi's (yoga practitioner's) path subsequently gets more complex, incorporating concepts such as sense abstraction and meditation, all with the goal of uniting with the higher principle and returning to unity: samadhi.
The different types of yoga
Yoga comes in a variety of styles, each emphasizing a different part of the practice.
** There are dynamic yogas, such as ashtanga and vinyasa, in which the sequence of postures is done to the rhythm of breathing; in these fairly active sessions, the cardiovascular system is enhanced while relaxing and strengthening the body.
** Iyengar yoga, which is a more static kind of yoga, stresses body alignment. Here, we deconstruct each of the asanas and gain a better understanding of our bodies.
** Hatha yoga is a mild kind of yoga that is suitable for individuals of all ages.
Finding the type of yoga that best suits us is critical; it is highly dependent on our abilities.
It is desirable to be in good general health and in a specific physical condition to reap the advantages of dynamic yogas; otherwise, keeping pace becomes difficult, putting you at danger of injury.
For people with back issues or who are not athletic, it is vital to practice a less active yoga, such as Iyengar or Hatha, which takes the time to adequately explain poses.
Although the traditional poses have been established and have remained the same for thousands of years, Hatha Yoga has evolved and assumed several shapes, particularly throughout the twentieth century. Each yoga style blends postures, breathing exercises, and meditation in a way that is more or less dynamic, gentle, vibrant, or quiet. The most popular yogas in the West are listed here.
** Anusara. John Friend invented a unique type of yoga in 1997. It soon gained popularity and is currently available in more than 70 countries. Its core tenet is to honor the human heart and to recognize the good in everyone and everything.
** Ashtanga. Breathing is synchronized with quick series of progressively challenging postures in this style. It causes a significant increase in metabolism and body temperature. Ashtanga is a great way to build endurance. Power Yoga is a very vigorous style of it that was established in the United States.
** Integral. It was created in the 1960s in the United States and provides a balanced combination of postures, breathing, meditation, and relaxation. (Not to be confused with the spiritual method of Sri Aurobindo, often known as integral yoga.)
** Iyengar. Disciplined and tough lessons focusing on the alignment of the limbs and, most importantly, the spine; particularly health-oriented. There is no spiritual meaning, although there is a contemplative component.
** Kripalu. A body, mind, and energy dance with a focus on breathing methods. Favor the cardiovascular, digestive, and neurological systems in particular.
** Kundalini. Above all, it aims to awaken the kundalini, or primordial healing energy. Through a sequence of postures, the method focuses on contemplative awareness.
** Sivananda or Vedanta are two different schools of thought. The Sivananda organization conducts the courses at its own facilities. Positive thinking, meditation, breathing, relaxation, and nutrition are all emphasized. A spiritual component is quite present.
** Sudarshan Kriya. Sri Sri Ravi Shankar developed this kind of yoga in the early 1980s. It depends largely on breathing to harmonize body and mind, and it is now practiced in over 140 countries.
** Viniyoga. Personalized training that adjusts to each individual is characterized by the integration of movement into breathing.

The benefits of yoga
When we talk about yoga nowadays, we mostly mean the practice of asanas and pranayama, or body postures that soften and strengthen the body and breathing techniques that control the flow of vital energy.
Yoga has a wide range of physical advantages, including muscular relaxation (yoga postures are varied to stretch all of the large muscle groups). Some postures assist to gently increase muscle, while others focus on balance.
We may fix postural faults that have evolved throughout our lives with consistent practice, which considerably reduces chronic back issues. Temple University discovered that practicing Iyengar yoga improves balance in women over 65 in a 2008 research.
Yoga can help you relax and unwind. The attention is totally focused on the body and the breath during the session; we are in the “here and now,” which is a type of meditation. Yoga was found to be useful in reducing anxiety in a Boston University research released in 2010.
On the mat, we are encouraged to listen to our bodies; our focus is continually drawn back to the breath, and we improve our concentration. In balancing exercises, for example, maintaining posture necessitates our undivided attention.

A yoga session in practice
The sessions might vary greatly depending on the style of yoga. At the start of a dynamic yoga session, the entire body is warmed up, with a focus on the muscle area that the teacher has chosen to work on more specifically.
With the series of standing postures and balancing poses, we increase the intensity of the practice once we've warmed up. The course's last section focuses on slowing down the heart rate so that it returns to normal, then stretching in seated and laying positions. We finish the practice with “shavasana,” or “dead posture,” which involves lying on your back and relaxing all of your muscles.
It is advisable to do the following before signing up for a monthly or annual yoga studio subscription:
To participate in one or more trial sessions in order to choose the best form of Yoga for you.
To prefer an environment that makes you feel happy.
To select a course that is appropriate for his level.
Important to note: while practicing at home for the first time, the videos or lessons used must state that they were created specifically for a novice level.

Preparation of a session for a beginner in yoga
Yoga should be performed in a well selected location. As a result, it is not advised to exercise:
Alone, especially at the beginning.
On slanted ground
On an overly soft bed or mattress.
On a surface that is overly hard, the joints may be damaged.
In addition, before to the first session, some preparation is required. As a result, it is suggested that:
Not to eat for at least 1 to 2 hours before a snack and at least 4 hours after a meal.
Before and after the course, bring a bottle of water to drink.
To avoid any joint stiffness and to benefit from maximum relaxation before or after the day's activity, take a session early in the morning or late in the evening.
To avoid embarrassment during the session, I went to the restroom.
It's important to note that a preliminary warm-up is required before beginning any yoga practice.
What happens during a beginner yoga session?
A yoga session can be completed on your own or with the assistance of an instructor. Whatever alternative is chosen, certain requirements must be followed in order to maximize the practice's advantages.
As a result, the following is appropriate:
Continue at your own pace while paying attention to the teacher's directions.
To keep our attention on the messages that our bodies can tell us.
To do the actions gently and carefully, without pushing or beyond the individual's physical capabilities.
Not to hold your breath: one of the cornerstones of Yoga is deep breathing, which aids in the circulation of energy.
It's important not to compare yourself to other pupils or to compete with them.
It's important to remember that in Yoga, everyone is accountable and free to exercise a position, maintain it, or stop if they feel any pain or the need to rest.
It is possible to advise a teacher of a suspected pregnancy or any injury, discomfort, or physical restriction before the start of the session as part of the practice with a teacher.
Finally, each course concludes with a period of profound relaxation lasting at least 10 minutes.
Respecting it allows you to experience the energy generated by the postures and to give your body a break after a long day of work.
Note that only perseverance, patience, and the discipline of Yoga will allow you to improve while appreciating the advantages that Yoga provides to the spirit and body.

What do you need to get started with yoga?
It is very advised to do the following throughout all yoga sessions:
Wear clothes that is easy to move in, basic, and light.
Arrange them in layers to make it easier to delete and/or replace them.
Because the mats or surfaces are non-slip, you may practice barefoot.
Remove any jewelry, including watches, rings, necklaces, and bracelets.
It's also worth noting that an eau de toilette or an overpowering scent might make the process of breathing more difficult.
Yoga poses to do at home
To avoid injuring oneself when practicing at home, it's better to stick to easy poses, such as:
** Stand with your feet together, step forward with your right foot, place your right hand on your right ankle, and lift your left arm in the sky, trying to keep your bust in line with your right leg. Carry out the same procedure on the other side.
** Kneel with your feet and knees together, then place your forehead on the ground in front of you and bring your arms to your sides, listening to your breathing. This is the child's position (balasana), which is good for alleviating stress in the lumbar area.
Yoga does not require a lot of equipment, simply a mat for comfort. In some schools of yoga, like as Iyengar, “bolsters,” which are large cousins on which one may rest a section of the body, are used.
The yoga instructor must finish a minimum of 200 hours of training before continuing on to a 300-hour course to further his knowledge and enhance his teaching methods.
Finally, yoga is a way of life as well as a comprehensive physical practice for both the body and the spirit. Yoga has actual advantages, not just in terms of increasing strength and flexibility, but also in terms of lowering tension and anxiety.
34 Yoga Postures Step-by-Step

1- The Sun salutation – Suryanamaskar

** Posture: Surya-namaskar – Sun Salutation
** Translation: Surya is a Sanskrit word that signifies sun. Namaste is the Hindi term for Namaskar, which comes from the root nam, which means to bow.
Namaskar is a Sanskrit word that signifies salutation, greeting, or praise.
** Pronunciation: soor-yee-ah-nahma-skar
** Difficulty: (3)
FIRST STEP: Stand with both feet touching in the direction of the sun.
At the heart, bring the palms of the hands together, palm to palm.
SECOND STEP: Inhale and raise your arms to the sky. Bend backwards slowly, stretching arms above head.
STEP THREE: Exhale softly while leaning downward and respectfully contacting the earth with your hands until your hands are in line with your feet and your head is touching your knees.
STEP FOUR: Inhale and take a broad backward stride with the right leg away from the torso. Keep your hands and feet firmly planted on the ground, with your left foot nestled between your hands. Raise your brows.
STEP FIVE: Bring the left and right feet together while exhaling. Maintain an upward arch by keeping your arms straight, raising your hips, and aligning your head with your arms.
STEP SIX: Exhale and lower your body until your feet, knees, hands, chest, and forehead are all on the earth.
STEP SEVEN: Inhale and steadily lift your head and bend backward as far as you can, bending your spine to the utmost extent feasible (as in the naga-asana).
STEP EIGHT: Bring the left and right feet together while exhaling. Maintain an upward arch by keeping your arms straight, raising your hips, and aligning your head with your arms.
STEP NINE: Inhale and take a broad backward stride with the right leg away from the torso. Keep your hands and feet firmly planted on the ground, with your left foot tucked in between your hands. Raise your brows.
STEP TEN: Exhale softly while leaning downward and respectfully contacting the earth with your hands until your hands are in line with your feet and your head is touching your knees.
STEP ELEVEN: Inhale and lift your arms to the sky. Bend backwards slowly, stretching arms above head.
STEP TWELVE: Stand with both feet touching in the direction of the sun. Bring your hands together at the heart, palms to palms.

2- Akarna-Dhanura-asana – The Shooting – bow – Pose

** Posture: Akarna-dhanura-asana The Shooting-bow Pose
** Translation: The Sanskrit word karna literally means “ear,” while the prefix “a” indicates “close to” or “towards.” Dhanur refers to a bow-shaped, curved, or bent object.
The “bow” in this context refers to a bow, as in “bow and arrow.”
We could literally interpret this as the near-the-ear bow stance, but we'll call it the shooting bow posture because of its evident look.
** Pronunciation: ah-car-nah da-noor ah-sa-na
** Difficulty: (6) Requires flexibility of hips and legs.
** Instructions:
1- Sit on the floor with your legs crossed and extended straight out in front of you. Maintain a straight back, level shoulders, and a level head. Inhale deeply while placing the hands, palms down, flat on top of the thighs.
2- Exhale and reach down, looping the right hand's forefinger around the right foot's big toe and grasping the left foot with the left hand.
3- Take a deep breath and draw the right foot back, bringing the big toe up to the right ear. Straighten your back as far as you can and maintain the posture for the duration of the inhale breath.
4- Exhale and return to step #1's sitting position, then switch sides and repeat the posture.
“It becomes Dhanura-asana when both hands catch the toes of the feet and carry them to the ears by pulling the body like a bow.”
** benefits:
Imagine yourself like an archer, with your gaze fixed on the target and the arrow firmly yet gracefully being drawn back in the bow as you practice this stance. Maintain your stance as if you were an archer aiming an arrow at a target. Gently place the foot on the floor. This easy approach will assist you in developing a focused and unshakable attention.
** Variations:
Reverse the hands and feet so that the right hand pulls the left foot to the left ear and the other way around. The extending arm pulls the foot under it.

3- Anjanaya-asana – The Salutation Pose

** Posture: Anjanaya-asana – The Salutation Pose
** Translation: From the root anj, which meaning to honor, celebrate, and anoint, the Sanskrit term anjaneya denotes greeting or praise.
** Pronunciation: Ahn-jah-nay-ah-sa-na
** Difficulty: (7)
** Instructions:
1- Take a comfortable position in vajra-asana (thunderbolt pose).
2- Kneel on your knees and align your back, buttocks, and thighs.
3- Bend your left knee at a 90-degree angle and extend your left foot forward.
4- In the anjali-mudra, bring your palms together at your heart.
5- Raise your arms straight up, palms together, and bend your head backwards and upwards.
6- Bend backwards slowly, extending the arms and straightening the right leg. Hold this posture for as long as you feel comfortable while slowly inhaling through your nose.
7- Return to vajara-asana (thunderbolt pose), then switch legs to reverse the posture.
** benefits
Anjaneya-asana combines a variety of postures and mudras (gestures) in a fluid, developing flow that incorporates mobility, stretching, and holding. It has several advantages for the back, arms, chest, legs, and hips.
Concentration and balance will improve with regular practice.
With a spirit of reverence and admiration, perform this pose. Take a minute to sit in stillness and calm with your hands clasped at your heart in the Namaste gesture (mudra) (anjali-mudra). As you lift your arms aloft, keep the aim of praise in mind. Feel your entire body, mind, and heart reaching forth in acknowledgement of life's sanctity.
Repeat twice on each side for a total of four repetitions.

4- Ardhachandra-asana – The Half – moon Pose

** Posture: Ardhachandra-asana – The Half-moon Pose
** Translation: The “half moon” stance is named after the Sanskrit words ardha, which means “half,” and chandra, which means “moon.”
** Pronunciation: ard-ha-chun-drah-sa-na
** Difficulty: (2)
** Instructions:
1- Stand in tada-asana (Stand with both feet contacting from the heel to the big toe, back straight, arms placed against the sides, palms facing inward).
2- Bring the palms of the hands together at the chest, softly pressing them against each other (the Anjali-mudra).
3- Take a deep breath and raise your arms straight up, keeping your palms softly together.
4- With your arms alongside your neck and head, arch your torso backwards, tilt your head backwards, and hold.
Maintain proper posture by keeping your knees straight.
5- Return to tada-asana slowly.
** benefits
The ardha-chandra-asana is a fundamental balancing and stretching position that primarily helps the lower back, belly, and chest. It may be used in both your stretching routine and your regular asana practice.
This is also one of the postures in the surya-namaskar sequence (the Sun Salutation).
Ardha-chandra-asana should be repeated two to three times.

5- ardha matsyendra asana the half spinal twist pose

** Posture: Ardha-matsyendra-asana The Half Spinal Twist Pose
** Translation: Ardha is a Hindi word that signifies half. Matsyendra is one of several Siddhas or gurus listed in the Hatha-Yoga-Pradipika, a medieval Yoga scripture, who were excellent Yogis. Because the spinal column is gently twisted in this pose, it is known as the Spinal Twist.
** Pronunciation: ard-ha-mat-syen-drah-sa-na
** Difficulty: (4)
** Instructions:
Bend the left leg and position it on the right thigh, keeping the abdominal area at ease like the back; then place the elbow of the right hand on this, and the face on the palm of the right hand, and secure the gaize between the eye-brows. Matsyendraposture is the name given to this posture.
Sit in a cross-legged position that is comfortable for you.
1- Straighten your legs in front of you. Bring the heel of the right foot near to the left hip by bending the right knee.
2- Take a deep breath and bend the left knee upward, placing the left foot flat on the floor to the right of the right leg, the ankle contacting the right thigh.
3- Straighten the right arm and bring it around to the outside of the left knee, grasping the left foot with the right hand while rotating the spine to the left.
4- Bend your left arm behind your back and turn your head as far to the left as possible.
Continue to pivot to the left while keeping your spine, neck, and head aligned.
5- Reverse directions 2-6 and repeat the stance on the opposite side.
** benefits
The Half Spinal Twist is one of the finest Yoga positions for increasing spinal flexibility and strength. It relieves stiff necks and upper back stiffness caused by stress, poor posture, or sitting in one position for lengthy periods of time.
The abdomen region is flushed with blood and the internal organs are massaged by alternating compression and release. The Half Spinal Twist also tones the stomach and hip muscles with continuous repetition.
Duration/Repetitions:
You can stay in this position for as long as you feel comfortable. (Perform the position on each side once for one repetition.) Each session should include two to three complete repetitions.

6- Baddha-kona-asana – The Restrained Angle Pose

** Posture: Baddha-kona-asana The Restrained Angle Pose
** Translation: Baddha is a Sanskrit word that signifies “bind,” “chain,” “caught,” or “restrained.” The restrained-foot-angle stance is named after the words pada and kona, which indicate foot and corner or angle, respectively.
** Pronunciation: ba-dah-cone-ah-sa-na
** Difficulty: (4)
** Instructions:
1- Sit on the floor with your legs crossed and straight out in front of you. Maintain a straight back, level shoulders, and a level head. Inhale deeply while placing the hands, palms down, flat on top of the thighs.
2- Exhale and bend your knees, bringing your feet closer to your body.
3- Bring the soles of the feet together, clasp the hands over the feet, interlocking the fingers, and place the heels against the perineum. Each foot's outside border and little toe should be in contact with the ground.
4- Keep the back straight while lowering the knees to the floor. If required, use your elbows to press down on your thighs to bring your calves and knees to the floor. Maintain the position by slowly inhaling through your nose.
5- Relax your posture by sitting with your legs outstretched and your hands on your thighs.
** benefits
Baddhakona-asana stretches the knees and improves circulation in the legs when practiced regularly.
It should be done on a regular basis till one feels comfortable sitting in padma-asana.
Aside from the legs, the stomach, pelvis, and lower back are the primary parts of the body that are stimulated.
It is considered to be beneficial to the kidneys, prostate, and bladder.
One of the few poses that may be comfortably done shortly after eating is baddha-konasana.
Duration/Repetitions:
Depending on your comfort, hold the stance for thirty seconds to two minutes.
Repeat the process two or three times more.

7- Bala-asana – The Child Pose

** Posture: Bala-asana – The Child Pose
** Translation: The Sanskrit word bala means child.
** Pronunciation: ba-lah-sa-na
** Difficulty: (2)
** Instructions:
“Many reflections of the sun can be seen in many cups full of water, but the sun is the same; similarly, persons, like cups, can be innumerable, but spirit, like the sun, is one.”
1- Place your buttocks on your heels and sit on your knees with your feet together. Your knees should be roughly the same breadth as your hips. Place your hands, palms down, on your thighs. (This is the Thunderbolt Pose, or vajra-asana.)
2- Inhale deeply, then exhale as you swing your arms forward and place your chest between your knees.
3- If feasible, lay your forehead on the floor, then bring your arms around to your sides, palms up, until your hands are resting on each side of your feet.
4- Hold the pose while slowly breathing through your nose. Hold the position for one to two minutes. Then, with your back straight and your hands on your thighs, return to an upright kneeling posture.
5- Hold the stance for a minimum of one more time.
** benefits
Beginners can easily accomplish the bala-asana, which is one of the most soothing Yoga poses. It's best utilized as a counter-pose to any stance that stretches the spine backward (such as naga-asana, dhanura-asana, chakra-asana, ushtra-asana, and so on) in your Yoga program.
Bala-asana stretches and relaxes the shoulders, neck, back muscles, and thighs in a gentle manner.
Duration/Repetitions:
You can hold the bala-asana for as long as you choose. If it's less than a minute, do it at least twice more.

8- Chakra-asana – The Wheel Pose

** Posture: Chakra-asana The Wheel Pose
** Translation: The Wheel Posture is derived from the word cak (“to motion”), which meaning wheel.
The urdhva-dhanurasana is another name for the cakra-asana.
Dhanur means bow and urdhva means high, elevated, or erect. The look of this asana can be described as “wheel stance” or “raised bow position.”
** Pronunciation: chu-krah-sa-na
** Difficulty: (8) (full variation), (3) (bridge variation)
** Instructions:
1- In shava-asana, lie flat on your back (corpse pose).
2- Bend the knees and bring the feet as near to the buttocks as possible while inhaling, keeping the soles of the feet level on the floor.
3- Bend your arms at the elbows and lay the palms of your hands flat on the floor exactly beneath each shoulder, fingers pointing backwards.
4- Raise the head, back, and buttocks off the floor while arching the spine while gently breathing. Continue to press your hands and feet downward while rising your hips and stomach as high as you can.
5- Hold for the period of the inhaled breath that was held. When you can no longer hold your breath comfortably, carefully exhale and return to the floor, sliding your legs out straight to return to shava-asana.
** benefits
The chakra-asana is more difficult than the majority of other yoga poses. Don't be discouraged if you can't get it done right immediately. Even if you don't succeed in completing this position, you'll gain a lot of benefits from it.
The spine's strength and suppleness are restored first and foremost. It also boosts the cardiovascular system while strengthening the arms, shoulders, and upper back. The chakraasana provides a general tonic impact on the body.
After a period of practice, the natural suppleness of the spine is restored, you can begin to perfect the form of this asana and reap greater benefits.
To begin, make sure your arms are as straight as possible, with minimal to no bend in your elbows. Begin inhaling through your nostrils while maintaining the pose, and try to achieve a bigger arch in your spine by moving your hands closer to your feet and/or bringing your feet closer to your hands. Finally, you may make the chakra-asana last longer by executing numerous repetitions in a row without resting in between.
Keep the hands behind the shoulders and the soles of the feet flat on the floor as you return from the position, and as soon as the back returns to the floor, instantly elevate it and return to the full posture.
** Duration/Repetitions: The chakra-asana is held for one to three minutes while inhaling softly through the nostrils or for the duration of the inhaled breath. Repeat the process two or three times more.
** The “Bridge” Variation:
The “Bridge” Version: While this variation is considerably simpler to do than the full chakra-asana, it offers many of the same advantages. It will assist to extend the spine and release tension in the upper back and shoulders in particular.
To get the most out of the bridge variant, make a consistent effort to raise your back and create the highest possible arch with your spine.
Breathe softly through your nose while holding the bridge. If no discomfort in the spine or shoulders is noticed, go to the complete variant of the chakra-asana as indicated above. Both types strengthen the back and increase spine flexibility.
Poor posture, stress, a sedentary lifestyle, and/or mental issues can contribute to back and spine tightness. After just a few repetitions, you should start to feel the tightness dissipate.

9- Dhanura-asana – The Bow Pose

** Posture: Dhanura-asana – The Bow Pose
** Translation: Dhanur is a Sanskrit term that signifies bent, curled, or bow-shaped. The bow in question is a “bow and arrow” bow. The body replicates the form of a bow with its string extended back, ready to launch an arrow in this asana.
** Pronunciation: dha-noor-ah-sa-na
** Difficulty: (5)
** Instructions:
1- In shava-asana, lie flat on your back (corpse pose).
2- Lie down on your stomach with your head to one side and your arms beside your body, palms facing up.
3- Rotate your head and rest your chin on the floor. Exhale, bend your knees, reach back with your arms, and grab your right ankle with your right hand and your left ankle with your left hand.
4- Slowly elevate the legs off the floor by bringing the ankles up and rising the knees off the floor while lifting the torso off the floor while breathing. Hold the inhale breath for a few seconds. The body's weight should be supported by the abdomen.
5- Tilt your head back as far as you can. Hold the stance for as long as the inhale breath is comfortable for you.
** benefits
The dhanur-most asana's noticeable effect is that it restores spine flexibility. Lower back discomfort will be relieved, as well as tension and strain in the upper back and neck, with regular practice. Alternating stretching and releasing of the abdominal muscles improves blood flow to the area and helps with a variety of digestive issues. After a few repetitions, any strain or weariness in the legs is also relieved. Longer practice will aid in the development of upper-body strength.
** Duration/Repetitions:
The dhanur-asana is held for the duration of inhalation or for one to three minutes while softly inhaling through the nostrils. Repeat the process two or three times more.
The two versions of the dhanur-asana have to do with the way you breathe and how much arch you have in your back. The position may be sustained as slow, rhythmic breathing is maintained via the nostrils as one advances with this asana and is able to keep the posture for extended periods of time. Draw the feet closer to the head as the spine becomes more flexible. Some people can connect the top of their heads to the soles of their feet, however this is not required to complete the dhanur-asana.

10- Ekapada-asana – The One-legged
Pose

** Posture: Ekapada-asana – The One-legged Pose
** Translation: This is known as the one-foot, or more often, one-legged stance because the Sanskrit word eka means one and pada means foot.
** Pronunciation: eka-pod-ah-sa-na
** Difficulty: (5)
** Instructions:
1- Begin by standing with your feet together and your arms at your sides (see the tad-asana).
2- Keep the gaze straight ahead on a point halfway between waist and eye level throughout the duration of the asana. (It's best to stand approximately five feet away from a wall.)
3- Take a deep breath and stretch your arms directly in front of you, parallel to the floor, with your thumbs touching.
4- Exhale and elevate the right knee to a 90-degree angle, stop for a second, then stretch the leg straight out in front, toes facing ahead.
5- Take a minute to pause before swinging the leg backwards and bending forward at the waist.
6- Take slow, deep breaths through your nose while keeping your arms, chest, and legs parallel to the floor.
7- Hold the stance for at least 30 seconds before carefully rising to your feet.
** benefits
The ekapada-asana strengthens and tones leg muscles while also improving balance and attention.
The ekpada asks you to become aware of your entire body/mind. Turn your attention away from mental distractions and onto complete bodily awareness as you practice this pose. Consistent effort in the ekpada-asana will assist build attention in this way.
The “closed eyes” version (see below) amplifies the posture's effect. The practitioner will establish inner steadiness rather than depending on a fixed point of view as a “anchor.” The ekpada-asana strengthens the hips and lower back as well.
** Duration/Repetitions: Hold this position for at least 30 seconds and up to several minutes.
On each foot, repeat at least thrice.
** Variations: Once you've mastered the ekpada for at least 30 seconds without swaying or losing your equilibrium, attempt it with your eyes closed. This variant makes the position more difficult, but it also boosts the above-mentioned advantages.

11- Garuda-asana – The Eagle Pose

** Posture: Garuda-asana – The Eagle Pose
** Translation: Garuda is a Sanskrit word that meaning “eagle.” Garuda is renowned as the King of Birds in Hindu mythology. He transports the God Vishnu (seen in the figure to the left with a bow and arrow) and is supposed to be willing to assist humans in the struggle against demons.
** Pronunciation: ga-roo-dah-sa-na
** Difficulty: (3)
** Instructions:
1- In shava-asana, lie flat on your back (corpse pose).
2- Stand with your arms by your sides and your feet together (see the tad-asana).
3- Wrap the left foot around your right leg and place the back of your left thigh on the right thigh while drawing the left foot upward and bending the knee.
4- Cross your arms, left over right, at the elbows.
5- Join your palms together, keeping your fingers pointing upward.
6- Take a deep breath in and hold the position for the duration of the breath.
6- Take a deep breath and return to tada-asana. Rep on the other side, putting your right leg over your left and your right arm over your left.
** benefits
Legs, knees, and ankles will be strengthened with Garuda-asana. It stretches and tones leg muscles, and it can assist ease leg cramps.
** Duration/Repetitions:
Hold the hala-asana for as long as it feels good to you. For your first few efforts, 20-30 seconds should enough; as you gain confidence, progressively extend the time. You may also attempt keeping the pose for as long as the inhaled breath will allow you to. On each leg, repeat 2 or 3 times.

12- Gomukha-asana – The Cow face Pose

** Posture: Gomukha-asana – The Cow face Pose
** Translation: Garuda is a Sanskrit word that meaning “eagle.” Garuda is renowned as the King of Birds in Hindu mythology. He transports the God Vishnu (seen in the artwork with a bow and arrow to the left) and is supposed to be willing to assist humans in the struggle against demons.
** Pronunciation: ga-roo-dah-sa-na
** Difficulty: (3)
** Instructions: Gomukha-asana is created by placing the right ankle on the left side and the left ankle on the right side, giving the look of a cow.
1- Sit with your legs crossed, right leg over left.
2- Spread your legs as wide as you can without bending your knees.
3- Place the bottom of the left foot against the inner left thigh by bending the left knee.
Bring the left heel as near as possible to the perineum. Keep your left knee firmly planted on the ground.
4- Grasp the right foot with the left hand and position the heel of the right foot against the front-left area of the left buttock, maintaining the foot on the floor. The right knee should be perpendicular to the left knee.
5- Slowly inhale through your nose while raising your right hand over your head and bending your right elbow. With your left hand, reach behind your back and grip the fingers of both hands (forming an “s” shaped lock).
6- Maintain the position for as long as the inhale breath is comfortable. Slowly exhale, then reverse the arms and legs and repeat the stance.
** benefits
The arms, upper back, chest, and sides of the chest and abdomen are all stretched in this position. The lungs expand as the shoulder blades are pushed backward, and the stomach is toned as the abdominal muscles are elevated. It relieves neck strain, back pain, and tense shoulders. Strengthening of the hands, fingers, and wrists.
** Duration/Repetitions: You may either hold the pose while holding your breath or try holding it while slowly inhaling through your nose. Hold the position for thirty seconds to a minute if you wish to breathe.
On each side, repeat the gomukha-asana two to three times.
** Variations: If you can't lock your fingers behind your back, try grasping one end of a little piece of fabric in your right hand and the other end of the cloth in your left.

13- Hala-asana – The Plow Pose

** Posture: Hala-asana – The Plow Pose
** Translation: The Sanskrit term Hala signifies plow, as in a classic horse-drawn or ox-drawn plow. When you're in this position, your body looks like a plow.
** Pronunciation: hull-ah-sa-na
** Difficulty: (5)
** Instructions:
1- In shava-asana, lie flat on your back (the corpse pose).
2- Take a deep breath in through your nose. Place the palms of your hands on the floor, facing down. Exhale while bending the knees and bringing them up toward the stomach, keeping the hips on the floor.
3- Inhale, then lift the legs straight up perpendicular to the floor while exhaling. Depending on how comfortable it is, you can either support your hips with your hands or leave your arms flat on the floor.
4- Exhale and elevate the legs above the head, bending at the waist and elevating the back and buttocks until the toes are squarely in front of the head. Keep your feet close together. Return the arms flat to the floor with the palms facing down if the lower back is supported by the hands. If you can't comfortably rest your arms on the floor, use your hands to support your lower back.
5- Maintain a straight line with the knees. Hold the stance for many minutes, breathing softly through your nose. If you can't touch the floor with your toes, try to keep them as near to it as possible while continuing to lower them.
6- Return to shava-asana by reversing the steps.
** benefits
This pose, like sarvanga-asana, has various advantages. Leg flexibility is improved by stretching all of the muscles and ligaments in the calves and thighs. The hala-asana will provide significant relief to anyone suffering from leg cramps.
When blood is squeezed out of the abdominal area, toxins are eliminated, and when the contraction is relaxed, the area is inundated with abundantly oxygenated blood. Additionally, the contraction relieves gas and promotes a sluggish digestive system. The throat, thyroid, hyperthyroidism, and lungs are all affected in the same way when the neck and chest area is squeezed. The forward stretching of the spine relieves upper and lower back stiffness or discomfort.
It is strongly advised that this pose be followed by sarvanga-asana. In fact, many of the sarvanga-advantages asana's also apply to the hala-asana, along with the additional benefits listed above.
Although some people may find it more challenging in the morning, the hala-asana is a good morning pose. During sleep, the spine can become compressed, causing tightness or stiffness in the back. The hala-asana will instantly restore spine flexibility and enhance alertness with a few repetitions.
** Duration/Repetitions:
Hold the hala-asana for as long as you feel comfortable. For your first few efforts, 20-30 seconds should enough; as you gain confidence, progressively extend the time.
** Variants: There are various variations of the fundamental hala-asana, each requiring more spine and leg flexibility. These variants can be tried once the asana has been mastered. Swinging the arms around and contacting or holding the toes with the hands is the first (1). After then, the posture is maintained in this position. (as depicted above)
Dropping the knees to the ground and positioning them near to the ears while maintaining the arms outstretched on the floor is another version (2). Finally, the arms are swung around and positioned behind the knees, and the hands are clasped and forced down on the knees to keep them firmly planted on the floor (3).
All three versions should be held while slowly inhaling through the nose.
** Cautions/Restrictions: As with all inverted positions, the hala-asana should not be attempted by women who are menstrual (where the legs are raise over the head). There are no further limitations.

14- Hasta-pada-angusta-asana The Hand-Foot-Big Toe Pose

** Posture: Hasta-pada-angusta-asana The Hand-Foot-Big Toe Pose
** Translation: This is the hand-foot-big toe stance, since hasta means hand, pada means foot, and angusta means big toe in Sanskrit.
** Pronunciation: ha-sta-pah-don-goo-stah-sa-na
** Difficulty: (3)
** Instructions:
1- Sit on the floor with your legs crossed and straight out in front of you. Maintain a straight back, level shoulders, and a level head. Place your hands flat on top of your thighs, palms down.
2- Spread your legs as wide as you can without bending your knees.
3- Place the bottom of the left foot against the inner left thigh by bending the left knee.
Bring the left heel as near as possible to the perineum. Keep your left knee firmly planted on the ground.
4- Stretch both arms straight out in front of you, then move gently at the waist toward the right, aligning the arms with the right leg while maintaining the back straight.
5- Slowly inhale while lifting your arms above your head and arching your spine.
6- Exhale softly as you lean forward, bringing your chest to your right thigh.
Clasp the big toe of the right foot with both hands' initial fingers. Hold this position for as long as the exhaled breath lasts.
7- Sit up straight and inhale deeply through the nostrils, relaxing the posture.
8- Return to the sitting position indicated in step 2 by straightening the left leg, then repeat the posture, this time bending the right leg.
** benefits
The hasta-pada-angusta-asana provides comparable advantages to the ugra-asana (spinal stretch, abdominal toning, and gastro-intestinal stimulation). The extended leg, as well as the groin, receive further stretching.
Repeat two or three times on each leg for a total of two or three repetitions.

15- Matsya-asana – The Fish Pose

** Posture: Matsya-asana – The Fish Pose
** Translation: The fish position is named after the Sanskrit word matsya, which means “fish.” Matsya (seen on the left) is a celestial creature from Hindu mythology who saved humanity from a worldwide deluge.
** Pronunciation: maht-see-yah-sa-na
** Difficulty: (3)
** Instructions:
1- In shava-asana, lie flat on your back.
2- Inhale and elevate the head, shoulders, back, and upper arms off the floor, arching the back and bringing the chest up, while keeping the buttocks on the floor. Tilt your head back and flatten the top of your head on the floor.
3- Raise your elbows off the floor and connect your hands at the palms with fingers pointing straight up (create the anjali-mudra or greeting hand motion). To stay in the position longer, hold for the entirety of the inhale breath or breathe slowly through the nose.
4- Come back to shava-asana.
** benefits
The matsya-asana expands and stretches the chest, which helps to ease upper respiratory congestion while also benefiting the heart. The sinuses are also emptied and opened by inverting the head, lengthening the neck, and applying pressure to the top of the head. In addition, the thyroid and parathyroid glands are activated.
** Duration/Repetitions:
Because this is not a challenging position, it is suggested that you maintain it for two to four minutes while breathing. Hold the stance for the duration of the inhaled breath if you're having trouble breathing. Repeat the process two or three times more.
** Variations: The matsya-asana has one main variant that is a little more difficult than the one described above (illustrated above). It requires that you start in padma-asana, or full lotus seated posture, and then lie flat on your back with your legs still locked. The position is then performed in the same manner as stated earlier.

16- Naga-asana – The Cobra Pose

** Posture: Naga-asana – The Cobra Pose
** Translation: Naga is a Sanskrit word that signifies serpent or snake. The bhujanga-asana is another name for the nagaasana. Bhujanga, which also means snake in Sanskrit, is derived from the root bhuj, which signifies bend or curve.
** Pronunciation: na-gah-sa-na
** Difficulty: (4)
** Instructions:
Allow the entire body, from the navel to the toes, to contact the ground, palms down, and slowly rise the top section of the body (from the navel to the head) like a snake.
This pose develops stomach fire, kills all ailments, and leads to Kundalini awakening with regular practice.
1- Lie down on your stomach with your head to one side and your arms beside your body, palms facing up.
2- Turn your head to the side and rest your chin on the floor. Swing the arms around till the palms are down and the finger tips of each hand are almost touching, and the elbows are on the floor, inhaling then exhaling gently through the nostrils.
3- Slowly inhale through your nose, press down on your hands, and lift your torso off the floor from the waist up, arching your spine backwards and straightening your arms. Keep your hips on the ground.
4- Tilt your head back as much as you can and hold the position for the length of the inhaled breath.
5- Exhale and return to position #1 by reversing the process.
** benefits
If it's too difficult to hold your breath while holding the pose, breathe lightly through your nose. Some people may find that they can arch their spine back even more than they could in step 3. In this situation, try extending the head back and “walking” the hands toward the pelvic area.
The normal variant of the naga-asana strengthens the wrists and expands the chest muscles, in addition to the obvious advantages to the spine and lower back. The stomach and pelvic muscles are developed by sustaining a steady effort to generate a larger arch in the spine. By practicing the variant with the arms on the ground, you may develop more strength in these regions. The naga-asana, according to B.K.S. Iyengar, a famous expert in yoga-asanas, can help dislocated spinal discs return to their natural position.
** Duration/Repetitions:
Hold the stance for one-half to three minutes, or for the duration of a held inhaled breath. Naga-asana should be repeated two to five times.

17- Nataraja-asana The King of the Dance Pose

** Posture: Nataraja-asana The King of the Dance Pose
** Translation: The Sanskrit words nata and raja imply dancer and monarch, respectively.
Shiva, the Lord of the Dance, is also known as Nataraja, and his cosmic dance involves the creation and destruction of the world.
** Pronunciation: nah-tah-raj-ah-sa-na
** Difficulty: (3)
** Instructions:
1- Begin by standing with your feet together and your arms at your sides (see the tad-asana).
2- Extend the right arm straight out in front while bending the right leg backward and grabbing the left foot with your left hand.
3- Raise the right arm to roughly 45 degrees above the floor while simultaneously elevating the left leg as high as possible with the left arm.
4- Maintain the position by gradually inhaling and exhaling through the nostrils. Maintain a small elevation above the horizon with your eyes.
5- Hold the nataraja-asana for about one minute before carefully rising to your feet. Reverse directions 2-4 and repeat.
** Benefits
Perform the nataraja-asana elegantly, as though dancing, while remaining solid and concentrated.
This position aids in the development of your balance and attention. The spine's vertebrae are gently aligned by the arch produced by the back and stretched leg, restoring suppleness and relieving tension caused by bad posture or lengthy periods of sitting. It stimulates the chest muscles while toning the hips and legs muscles.
** Duration/Repetitions:
Begin by holding the nataraja-asana for approximately a minute, then progressively increase the time as you grow more accustomed to it. Rep three times on each side, switching from right to left each time.

18- Padmasana – The Lotus Posture
** Posture: Padma-asana – The Lotus Posture
** Translation: Naga is a Sanskrit word that signifies serpent or snake. The bhujanga-asana is another name for the nagaasana. Bhujanga, which also means snake in Sanskrit, is derived from the root bhuj, which signifies bend or curve.
** Pronunciation: pud-mah-sa-na
** Difficulty: (2-6) depending on flexibility of legs
** Instructions:
1- Sit on the floor with your legs straight out in front of you.
2- Bend the right knee and lay the right foot on top of the left thigh, getting the heel as near to the navel as possible with both hands.
3- Bend the left knee and lay the left foot on top of the right thigh with both hands, pushing the heel as near to the navel as possible.
4- The soles of the feet should be directed upward and both knees should be on the ground. The spine is straightened but not rigidified.
5- If the posture gets unpleasant, the legs can be exchanged after a length of time.
** Benefits
The hands can be in one of three places while in padma-asana:
• Stack one hand on top of the other, palms up, and rest the hands on the heels (dhyana-mudra). For meditation, this variant is advised.
• Palms down, place hands on knees; palms up, position hands on knees, make a circle with thumb and forefinger, and extend remaining fingers straight forward (this is known as the chin-mudra). Pranayama is suggested (Yogic breathing).
The padma-asana promotes relaxation, focus, and meditation. The posture establishes a natural state of equilibrium in the body and psyche. The position provides a sensation of effortlessness and ease that soothes the nervous system, quiets the mind, and brings about the state of one-pointedness when the knees are extended sufficiently to remain in the padma-asana without discomfort.
** Duration/Repetitions:
The amount of time you sit in padma-asana depends on your objective. During a regular asana sequence, you may maintain the pose for many minutes or until you feel soreness in your legs. When utilized as a meditation position, you must maintain it throughout the meditation.
** Variations:
If the padma-asana is too tough or unpleasant for you, consider the ardha padma-asana variant or half lotus stance (ardha means half). Instead of placing both feet on the thighs, one is placed on top of the opposite thigh and the other is placed beneath it. Alternate positions on a regular basis to stretch both knees. Those who are unable to comfortably do any variant of this asana should practice baddha kona-asana.

19- Parivritta-parshvakona-asana The Turned Side-Angle Pose

** Posture: Parivritta-parshvakona-asana The Turned Side-Angle Pose
** Translation: Parivritta means rotated, turned about, or back in Sanskrit, whereas parsva means side and kona denotes angle.
** Pronunciation: par-ee-vrit-ah parsh-va-cone-ah-sa-na
** Difficulty: (6)
** Instructions:
1- Begin by standing with your feet together and your arms at your sides (see the tad-asana).
2- Take a deep breath and stretch your legs slightly wider than shoulder width apart (about 3-4 feet).
3- With your palms facing down, extend your arms straight out from your shoulders, parallel to the floor.
4- Slowly exhale and move your right foot 90 degrees to the right. Make a 90-degree bend in your right knee.
5- Place your left hand's palm flat on the floor adjacent to your right foot's outside edge. The right elbow should be resting on the outside of the right knee.
6- Extend your right arm above your head, parallel to the floor, and place the inside of your elbow on your ear. Hold for 30-60 seconds while slowly inhaling through your nose.
7- Slowly rise to your feet and repeat on the opposite side, reversing directions 2-6.
** Benefits
The parivritta-parshvakona-asana stretches the side of the thoracic muscle group. It helps to strengthen the ankles, claves, thighs, and arms. It's also a great position for toning the waist and hip muscles. This position also strengthens the digestive system, which promotes digestion, increases blood circulation, and aids in the restoration of spinal strength and flexibility.
** Duration/Repetitions:
Hold the position for as long as it feels good. One repeat of the parivritta-purvashakona-asana on each side counts as one repetition. Repeat 2 or 3 times.

20- Pavana-mukta-asana The Wind-releasing Pose

** Posture: Pavana-mukta-asana The Wind-releasing Pose
** Translation: Because the Sanskrit words pavana and mukta indicate “air or wind” and “freedom or release,” this is known as the “wind relieving pose.” It helps to release trapped digestive gas from the stomach and intestines.
** Pronunciation: pa-vana mook-tah-sa-na
** Difficulty: (1)
** Instructions:
1- Take a deep breath in and bend your right knee, pulling it close to your body with both hands while interlocking your fingers just below the knee. Maintain a flat left leg on the floor.
2- Hold your inhaled breath for a few seconds before gently exhaling through your nose and lifting your back, shoulders, and head off the floor, touching your knee with your forehead.
3- Hold the exhaled air for a few seconds before inhaling gently and lowering your back, shoulders, and head to the floor. Maintain your grip on the knee.
4- Exhale while bringing the right leg to the floor, holding the inhaled air for a few seconds.
5- Lie flat on your back for a few seconds in shava-asana, then repeat with the left leg.
** Benefits
As previously stated, the purvana-mukta-asana aids in the expulsion of gastrointestinal gas. It also stimulates the abdominal area, which helps with various gastrointestinal issues including upset stomachs and constipation.
** Duration/Repetitions:
For three to five seconds, hold each of the four components of this pose (corresponding to the held breaths). Purvasa-mukta-asana should be repeated three to five times on each side.

21- Sarvanga-asana The Shoulder-stand Pose

** Posture: Sarvanga-asana The Shoulder-stand Pose
** Translation: Sarvaanga is a Sanskrit term that signifies limb or body. As a result, sarvanga can mean “all-limb stance” or “whole-body posture.” It gets its name from the fact that it benefits the complete body. Because one is practically standing on one's shoulders, it is sometimes referred to as the “shoulderstand.”
** Pronunciation: sar-vong-ah-sa-na
** Difficulty: (5)
** Instructions:
1- In shava-asana, lie flat on your back.
2- Take a deep breath in through your nose. Place the palms of your hands on the floor, facing down. Exhale while bending the knees and bringing them up toward the stomach, keeping the hips on the floor.
3- Slowly inhale through your nose, press down on your hands, and lift your torso off the floor from the waist up, arching your spine backwards and straightening your arms. Keep your hips on the ground.
4- Inhale, then lift the legs straight up perpendicular to the floor while exhaling. Depending on how comfortable it is, you can either support your hips with your hands or leave your arms flat on the floor.
5- Keep the legs together, knees straight, and toes pointed straight up. Keep your head straight and don't turn it to one side or the other. The chin should rest on the chest.
6- Maintain the position by gradually inhaling and exhaling through the nostrils.
7- Return to shava-asana by reversing the steps.
** Benefits
Many people believe sarvanga-asana to be the most helpful of all yoga positions. If you just have a limited amount of time to practice Yoga at home, it is advised that you focus on the sarvanga-asana because of its numerous advantages.
Sarvanga-asana, when done in the morning, reduces exhaustion caused by sleeping too much or too little, and when done in the evening, it aids in the promotion of deep, peaceful sleep. It helps to strengthen the back and ease lower back discomfort.
Increased blood flow to the head and upper body aids in the treatment of a variety of ailments, including headaches, nasal congestion, and sore throats. The body's whole endocrine, digestive, neurological, and circulatory systems are stimulated in ways that no diet or traditional exercise can.
Because the body is inverted, a large amount of oxygenated blood is directed to the upper body's organs and glands, such as the brain, thyroid, and pituitary, as well as the heart, stimulating them.
The lower body extremities are freed of pressure, which relieves discomfort and/or swelling in the feet and legs.
The sarvanga-asana is also beneficial to the abdominal organs, since it relieves gas and constipation while simultaneously stimulating digestion. The mind is energized and the nervous system is calmed when this position is practiced regularly.
** Duration/Repetitions:
Hold the sarvanga-asana for one to five minutes, depending on how comfortable you are. Two or three times, repeat the pose.
** Variations:
This position may be seen in two different variants. The shalamba-sarvanga-asana is one among them. The use of the arms to support the legs and torso when inverted is referred to as sa alamba, which means with and alamba meaning prop or support. The niralamba-sarvanga-sana is the other variety. Because Nir means “without,” this variant is performed without the use of the arms.

22- Shalabha-asana The Locust or Grasshopper Posture
** Posture: Shalabha-asana The Locust or Grasshopper Posture
** Translation: Shalabha is a Sanskrit word that signifies grasshopper or locust.
The viparita-shalabhaasana is another version of this position.
Viparita is a Sanskrit word that meaning “backward.” This is a more sophisticated variant that isn't discussed in this article.
** Pronunciation: sha-la-bhah-sa-na
** Difficulty: (3)
** Instructions:
1- Lie down on your stomach with your head to one side and your arms beside your body, palms facing up.
2- Tilt your head back and rest your chin on the floor. Slide your hands beneath your thighs and softly push your palms against the tops of your thighs.
3- Slowly inhale, then lift the head, torso, and legs as high as possible off the floor. Tilt your head back as far as you can. Maintain a tight grip on your feet, knees, and thighs.
4- Bring your focus to each area of your body, starting at the top of your head and working your way down to your feet, intentionally relaxing it before moving on to the next.
5- Hold the breath while remaining in the pose. By placing your hands upward on your thighs, you may support your legs.
6- Maintain the pose for as long as you can hold the inhaled breath, then exhale and slowly lower your legs, chest, and head to the floor.
7- Take your hands out from beneath your thighs and position them side by side with your body. Rest by turning your head to the side.
** Benefits
The advantages of the shalabha-asana are numerous. It also stimulates the stomach and intestines, which helps to reduce gastrointestinal gas, strengthens the bladder, and stretches the spine, in addition to strengthening the upper legs and lower back muscles.
Keep the backs of the hands against the floor while pushing the legs upward with the fingers to help raise the legs as high as possible. As your leg strength improves and your posture improves, you may raise your hands fully off the floor, leaving your legs unsupported. The advantages of the shalabha-asana are increased as a result of this.
** Duration/Repetitions:
Hold this position for as long as you can hold the air you just breathed. Shalabha-asana should be repeated three times.

23- Shava – asana – The Corpse Pose
** Posture: Shava-asana The Corpse Pose
** Translation: The term shava in Sanskrit means corpse, hence this is the Corpse. The mrta-asana is another name for the shava-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 your body, palms up.
2- Gently shut your eyes and relax your face muscles while breathing deeply and slowly through your nose.
3- Bring your focus to each area of your body, starting at the top of your head and working your way down to your feet, intentionally relaxing it before moving on to the next.
4- Hold the shava-asana pose for 3 to 5 minutes, or longer. If you start to feel drowsy in shava-asana, start breathing quicker and deeper.
** Benefits
While many people think this is a simple stance at first, its simplicity is misleading. The shava-asana aims to bring the body and mind to a state of absolute stillness and relaxation. Not only should the body remain immobile and at rest, but the mind should be as silent as a still lake's surface. The ultimate consequence will be a deep and stable calm that will carry over into your meditation or be felt while you go about your regular activities.
It goes without saying that perfecting shava-asana will take time. This position will benefit greatly from the simple practice of concentrating your attention on each region of your body and intentionally directing your breath there.
Sleepiness and a restless mind are two major hurdles that might hinder you from completely benefiting from this posture. If you start to feel sleepy in shava-asana, increase the rate and depth of your breathing. Focus your attention on all of the physiological sensations you're having if your mind is restless or wandering. Bring your attention to the feel of the ground under you or the rhythm of your breath.
You should always begin and conclude each session with shavaasana when practicing your Yoga-asana program.
** Duration/Repetitions:
Beginning your yoga-asana practice with at least 3-5 minutes of shavaasana is recommended.
Return to it during your posture practice to rest and re-energize your body/mind, and then finish with at least 3-5 minutes longer.

24- Siddha – asana – The Adept Pose

** Posture: Siddha-asana The Accomplished or Adept Pose
** Translation: The Sanskrit term siddha means accomplished or adept, and it refers to someone who has reached the pinnacle of achievement. The term alludes to the accomplishment of a fully stilled mind and the subsequent sensation of serenity that meditation brings. The siddha-asana is a meditation position that is highly recommended.
** Pronunciation: sid-dhah-sa-na
** Difficulty: (2)
** Instructions:
1- Get into a sitting position. Bend the left knee and, with both hands, grab the left foot, placing the heel on the perineum and the sole against the inside of the right thigh.
2- Exhale and reach down, looping the right hand's forefinger around the right foot's big toe and grasping the left foot with the left hand.
3- Bend the right knee and position the outer edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle, using both hands. The right foot's heel should be aligned roughly with the navel and as close to the pubic region as feasible.
4- Place your hands on your knees, palms up, and make a circle with your thumb and forefinger. Extend the remaining fingers straight ahead.
** Benefits
The siddha-asana is one of the more difficult sitting poses to define, although it is one of the most basic. It demands less leg flexibility than padma-asana, but it promotes calm, focus, and, eventually, meditation.
Siddha-asana aids in the restoration of balance in the body and psyche. It will also assist in stretching the legs and pelvic region to the point where the padma-asana may be held with ease. Either posture stimulates the attention and helps build focus by providing a sturdy foundation with the legs locked in a crossing position and the spine maintained straight and immovable. Meditation occurs when concentration is intensely concentrated and undistracted.
** Duration/Repetitions:
Sit in siddha-asana for at least one minute and up to ten minutes or more.

25- Simha – asana – The Lion Pose
** Posture: Simha-asana – The Lion Pose
** Translation: The Sanskrit term for “lion” is simha, which literally means “the mighty one.” As a result, it's known as the lion position, and anyone who does it looks like a roaring lion poised to strike.
** Pronunciation: sin-gha-sa-na
** Difficulty: (2)
** Instructions:
1- Sit up on your knees, pressing the heels of your feet against your buttocks and the calves of your legs flat on the floor.
2- Rest the balls of the hands on the knees, straighten the arms, and maintain a straight back and head (not tilted forward, back, to the left or the right).
3- Inhale while leaning forward slightly, expanding the lips and jaws as wide as possible, extending the tongue out and downward as much as possible, fixing your gaze between the eyebrows or at the tip of the nose, and stretching the fingers straight out from the knees.
4- Hold the position for the length of the inhaled breath, then exhale and relax the forward stretch by lowering the fingers to the knees and shutting the lips and eyes.
** Benefits
The face, jaw, mouth, throat, and tongue are all benefited by the simha-asana, whereas most other asanas do not. The jaw and tongue stretching of the simha-asana will aid those who have stiffness or discomfort in their jaws, such as teeth grinding, locked jaws, a misaligned bite, and so on. This asana is also said to aid in the prevention or treatment of sore throats. The alternate stretching and release exercise rejuvenates the muscles and tissues of the face, which are rarely exercised in our daily life. The extended fingers benefit the hands and wrists, while the concentrated stare relaxes strained or burning eyes.
** Duration/Repetitions:
Hold the simha-asana for 30-60 seconds and then repeat three to five times more.
** Variation: As you approach the Lion Pose, roar loudly like a lion while sticking your tongue out. The throat is stimulated, and boldness and fearlessness are cultivated. It's fun for kids, so why shouldn't it be fun for adults as well?

26- Sirsha – asana – The Head Stand
** Posture: Sirsha-asana – The Head-stand
** Translation: Sirsha is a Sanskrit word that meaning “head.” This is the well-known headstand stance, arguably second only to the padma-asana or lotus posture, which is generally associated with Yoga practice.
** Pronunciation: sir-shah-sa-na
** Difficulty: (7)
** Instructions:
1- Sit in a kneeling position, with your buttocks resting on your feet's heels.
2- Lean forward and lay your forearms in front of you on the floor, keeping your elbows approximately shoulder distance apart. Both hands' fingers should be interlocked.
3- Press the back of the head on the inside of the interlaced fingers, with the top of the head flat on the floor.
4- Raise the knees off the floor by firmly placing the tips of the toes on the floor and elevating the heels.
5- Hold for the period of the inhaled breath that was held. When you can no longer hold your breath comfortably, carefully exhale and return to the floor, sliding your legs out straight to return to shava-asana.
** Benefits
The siddha-asana is one of the more difficult sitting poses to define, although it is one of the most basic. It demands less leg flexibility than padma-asana, but it promotes calm, focus, and, eventually, meditation.
Siddha-asana aids in the restoration of balance in the body and psyche. It will also assist in stretching the legs and pelvic region to the point where the padma-asana may be held with ease. Either posture stimulates the attention and helps build focus by providing a sturdy foundation with the legs locked in a crossing position and the spine maintained straight and immovable. Meditation occurs when concentration is intensely concentrated and undistracted.
** Duration/Repetitions:
When you initially try the sirsha-asana, hold it for 15-30 seconds and progressively increase the time over a few weeks. You should hold it for as long as you feel comfortable as your technique improves.
** Cautions/Restrictions:
If you're new to Yoga, we suggest finding a trained instructor to teach you this pose and keep track of your progress. If you're doing this by yourself, stand in front of a wall as described above.
This position should not be attempted if you have high or low blood pressure.
Women who are menstruation should avoid doing the sirsha-asana, as with any inverted poses (where the legs are raise over the head).
** Variations:
When you are familiar with the regular variant of the sirsha-asana, you can attempt one of the other modifications. To begin, stretch your legs wide apart and progressively separate them while maintaining your balance until they are as far apart as you are comfortable with. Before resuming the stance, bring your legs together. Then, while keeping the stance consistently, try putting your soles of your feet together.

27- Tada-asana – The Mountain Pose
** 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 your back straight and your arms placed against your sides, palms facing inward, with both feet contacting from the heel to the big toe.
2- Maintain a solid posture by slightly tightening or flexing the muscles in the knees, thighs, stomach, and buttocks. You should be able to balance your weight evenly on both feet.
3-Take a deep breath and raise the buttocks off the legs, arching the back and forcing the abdomen forward. Tilt the head back as far as possible.
** Benefits
Poor posture is to blame for a slew of common diseases , aches and pains. When the spine is misaligned or there is tightness or stiffness in the back, the outcome is typically a physical imbalance. When this imbalance persists, it causes a slew of problems in the organs, glands, and neurological system.
Practicing the tada-asana helps you to pay great attention to your posture and identify any issues that are camouflaged or disregarded by day-to-day activity. As the posture is maintained and the breath, mind, and body all quieted, a variety of consequences emerge to suggest spinal problems. Favoring one foot over the other, moving back and forth, drooped shoulders, tension in the neck and upper or lower back, and a variety of other physiological abnormalities may develop, all of which indicate the need for further yoga practice.
The tada-asana, along with other poses, serves to retrain the body to stand properly and counteract the detrimental consequences of bad posture.
When the tad-asana is done correctly and the mind is clear and concentrated, the body feels as though it is securely planted to the soil and as stable and immobile as a mountain.
** Duration/Repetitions:
It's best to do one repetition for several minutes. The tada-asana should be done before and after any other standing pose.

28- Trikona – asana – The Triangle Pose
** Posture: Trikona-asana – The Triangle Pose
** Translation: Tri signifies three, while kona denotes corner or angle in Sanskrit. As a result, the triangle stance is also known as the “three corner or three angle posture.” The utthita trikona-asana is another name for this position. The Expanded Triangle Pose is named after the Sanskrit word utthita, which meaning stretched or extended.
** Pronunciation: tri-cone-ah-sa-na
** Difficulty: (3)
** Instructions:
1- Begin by standing with your feet together and your arms at your sides (see the tada-asana).
2- Spread your feet somewhat wider than shoulder width apart.
3- Take a deep breath and extend both arms straight out from the shoulders, parallel to the floor, palms facing down.
4- Slowly exhale as you tilt your torso to the left, bend at the waist, and bring your right hand down to your left ankle. The right hand's palm is placed on the outside of the left ankle. The left arm should be raised in the air. Without bending the knees or elbows, both legs and arms are held straight.
5- Lift the head to the left and look up at the left hand's fingertips. Return to a standing position with arms spread by inhaling.
6- Stay in this posture for the whole exhaled breath. Exhale and repeat steps 4 through 6 on the other side.
** Benefits
The trikona-asana is a great pose to start your day with. The lifting and forward bending
promotes blood flow and aids in the stretching and relaxation of the back, shoulders, legs, and arms, as well as the body as a whole.
Blood flow to the brain is increased. The hamstrings, as well as the muscles of the thighs and calves
are strained The little twisting of the spine makes the spinal discs more pliable and improves lower back pain.
discomforts.
Breathing lightly through the nostrils rather than holding the breath allows the position to be kept for longer.
Another option is to practice the trikona-asana quickly, which will give it an aerobic benefit.
** Duration/Repetitions:
For the duration of the exhale breath, stay in the forward bending position. Repeat two or three times.
(One repeat consists of both sides bending forward.)

29- Ugra – asana – The Noble Pose
** Posture: Ugra-asana – The Noble Pose
** Translation: Ugra is a Sanskrit word that signifies tremendous, strong, or noble. This stance is normally untranslated, however it is known as the noble or powerful posture.
Other names for this pose are pascimottana-asana and brahmacharyaasana.
The term pascima might be translated as “behind,” “later,” “last,” or “final,” although it properly means “western” in the sense of direction.
As a result, pascimottana refers to a back-stretching position.
** Pronunciation: oo-grah-sa-na
** Difficulty: (4)
** Instructions:
1- Sit on the floor with your legs crossed and straight out in front of you. Maintain a straight back, level shoulders, and a level head. Inhale deeply while placing the hands, palms down, flat on top of the thighs.
2- Exhale and stretch your arms straight out in front of you, parallel to the floor, fingers pointing straight ahead and palms down.
3- Slowly inhale while lifting your arms over your head, keeping them straight, and bending as far back as you feel comfortable. Look up at the hands with your head tilted back.
4- Slowly exhale while leaning forward at the waist and grasping your feet with your hands. Bring your head as near to your knees as possible, even laying it on your knees if feasible, while keeping your legs straight. (If you can't get your hands on the feet, grab the ankles.)
5- Stay in that position for the entire exhale breath.
6- Return to the sitting position specified in step #1 by inhaling gently.
** Benefits
When the ugra-asana is done correctly, it stretches all of the vertebrae in the spine as well as every muscle in the back. Stretching in this manner is quite useful. Try it for a week and you will see the advantages without a doubt.
The compression or contraction of the stomach followed by the release stimulates blood flow and tones the muscles in the abdominal area. Sluggish digestion and/or constipation are improved when gas is released. Stretching the muscles of the calves and thighs helps to reduce tiredness and tightness in the lower extremities.
** Duration/Repetitions:
Take at least three deep breaths in between each repetition and repeat this pose two or three times, holding each repetition for the duration of the exhaled breath. If you get better at executing the ugra-asana, you may start breathing slowly through your nostrils while holding the pose for longer periods of time.

30- Ushtra – asana – The Camel Pose
** 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 your knees, pressing the heels of your feet against your buttocks and the calves of your legs flat on the floor.
2- Grasp the left ankle with the left hand and the right ankle with the right hand as you reach backward.
3- Take a deep breath and raise the buttocks off the legs, arching the back and forcing the abdomen forward. Tilt the head back as far as possible.
4- Either maintain the stance for the duration of the inhale breath or slowly breathe through the nostrils while maintaining the posture.
5- Take a deep breath and return to a kneeling position.
** Benefits
The ushtra-asana is a streatching pose for the spine, back muscles, shoulders, and arms. It's ideal to do it later in your asana sequence, after you've limbered up most of your muscles and focused on your back and shoulders.
** Duration/Repetitions:
For the duration of the inhaled breath, maintain the stance. Hold the ushtraasana for thirty seconds to one minute if you prefer to breathe while doing so. Three times, repeat the pose.

31- Vajra – asana – The Thunderbolt Pose
** Posture: Vajra-asana The Thunderbolt or Diamond Pose
** Translation: Vajra is a Sanskrit word that signifies “thunderbolt” or “diamond.”.
** Pronunciation: vuh-drah-sa-na
** Difficulty: (2)
** Instructions:
1- Vajra-asana is a sitting position. Begin by sitting back on your heels with your knees, legs, and feet all touching.
2- Place your palms on top of your thights while keeping your back straight.
3- Sit in this posture for at least three minutes, softly breathing through your nose.
** Benefits
The vajra-asana is a flexible pose that may be used for meditation, as a pause between other sitting postures, or as a digestive assistance.
The vajra-asana is a stance found in a number of other yoga postures, including anjaneya-asana (salutation pose) and ushtra-asana (the camel).
** Duration/Repetitions:
The vajra-asana can be kept for as long as it feels comfortable (and depending on why you're practicing it).

32- Vira – asana – The Hero Pose

** Posture: Vira-asana – The Hero Pose
** Translation: The Sanskrit term vira denotes a hero, a bold or distinguished man, or a warrior.
** Pronunciation: veer-ah-sa-na
** Difficulty: (2)
** Instructions:
1- Kneel on the floor, calves and tops of feet flat on the ground, and thighs touching.
2- Slowly extend your feet out to about shoulder width apart while maintaining your knees together. Place your buttocks on the floor flat. The outer sides of the thighs rub against the inner sides of the calves, and the soles of the feet face up. Form a circle with the thumb and forefinger (in the chin-mudra) while pointing the other fingers straight ahead with the hands palms down on the knees.
3- Inhalation and exhale slowly and deeply through the nostrils for six full breaths (one complete breath is an inhale and exhale).
4- Slowly inhale and raise your arms straight up above your head, interlocking your fingers with your palms facing upward. Continue to hold this position for six full breaths.
5- Slowly exhale, release your fingers, and lean forward at the waist, resting your palms flat on the soles of your feet. Put your chin between your legs.
6- Stay in this position for a total of six full breaths.
Inhale, elevate your torso, extend your legs straight forward, and lay your hands on top of your thighs, palms down.
** Benefits
For meditation and pranayama, the vira-asana is an alternative to padma-asana, siddha-asana, and other sitting positions.
** Duration/Repetitions:
As part of an asana practice, or for the length of your meditation or pranyama, hold the pose for several minutes.
** Variations:
The Supta-vira-asana variant (supta means “laying down” in Sanskrit) stretches the abdominal muscles and improves leg stiffness and discomfort. Begin in the above-mentioned position, then incline backwards and rest your back on the floor. The arms are held flat on the floor and stretched straight above the shoulders.

33- Vriksha – asana – The Tree Pose
** Posture: Vriksha-asana – The Tree Pose
** Translation: The Tree Posture is named after the Sanskrit word vriksha, which means “tree.”
** Pronunciation: vrik-shah-sa-na
** Difficulty: (3-4)
** Instructions:
1- Begin by standing with your feet together and your arms at your sides (see the tad-asana).
2- Bring the sole of the right foot as high up the inside of the left thigh as possible by bending the right leg at the knee and raising the right thigh.
3- Raise both arms above the head while balancing on the left foot, maintaining the elbows unbent and the palms together. Hold the pose for around 10 full breaths while slowly inhaling through the nose.
4- Return to tad-asana, standing with feet together and arms at the sides, by lowering the arms and right leg. Repeat on the opposing leg after a brief pause.
** Benefits
The vriksha-asana is difficult because it requires you to balance on one leg. A restless mind or diverted attention is frequently the cause of poor balance. This position should be practiced on a regular basis to help focus the mind and build concentration (dharana).
When practicing vriksha-asana, it may be helpful to visualize a tree in your mind and use the following technique: Consider your balanced foot to be the tree's base and your leg to be the trunk.
Continue by seeing the tree's branches and leaves as the head and outstretched arms. You may feel wobbly for a time, with your body swaying back and forth, but don't lose focus. The body, like a tree bending in the wind but staying upright, can keep its equilibrium.
Attempt to imitate a tree's “rootedness” and solidity. The vriksha-asana enhances attention, balance, and coordination with regular practice. Because the whole body's weight is supported by one foot, the muscles in that leg are also developed and toned.
Close your eyes and maintain your balance as you progress in this posture and are able to stand for longer periods of time.
** Duration/Repetitions:
Hold the vriksha-asana for as long as you are able. Repeat on each leg two or three times.

34- Vrischika – asana – The Scorpion Pose
** Posture: Vrischika-asana The Scorpion Pose
** Translation: The Sanskrit term for scorpion is Vrischika. Because the body resembles a scorpion with its tail stretched over its head, ready to strike its target, this stance is called scorpion pose. Although the Scorpion may appear to be a tough position for beginners, it is not as difficult as it appears.
** Pronunciation: vrik-shah-sa-na
** Difficulty: (7)
** Instructions:
1- Kneel down on the floor and lean forward, elbows and forearms flat on the floor, palms facing down. The space between your arms should be around shoulder-width apart.
2- Extend your head forward as much as you can and lift it as high as you can.
3- Raise your buttocks and firmly plant your feet on the bottoms of your toes.
4- Swing your legs up and over your head while keeping your balance by inhaling. Raise your legs directly over your head.
5- Slowly bend the knees and lower the legs toward the head, taking cautious not to move too rapidly or drop the legs too far.
6- Return to a kneeling posture by reversing the steps above.
** Benefits
You should not try the Scorpion until you are familiar with all of the balancing poses (e.g., Vriksha-asana, Ekapada-asana, etc.) and the Headstand (Sirsha-asana). Beginners should practice this position under the guidance of a trained instructor. If you're new to the Scorpion asana, start by practicing it against a wall. Position yourself so that your head is about 2 – 3 feet from the wall when you're executing step #1 above. If you lose your equilibrium, you can lean on the wall for assistance.
The neck, spine, and chest will be stretched to their utmost potential in this position. Many of the advantages of the Chakra-asana (Wheel position) and the Sirsha-asana are combined in this pose (the Headstand).
** Duration/Repetitions:
Hold the vrischika-asana for as long as it feels good to you. Keep in mind that gracefully exiting the stance without falling out requires some strength, so don't hold it for too long. For your first few efforts, 20-30 seconds will suffice; as you gain experience, progressively increase the time.
** Variations:
This stance has two frequent versions, which are shown and discussed below:
To complete the first version, as seen above, after entering the Scorpion as mentioned above, gently lift your legs straight up until your feet are right above your head (you won't be able to see this, but you'll be able to feel it). This version demands a little more power and a better sense of balance than the previous stance.
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