The Procedure for Vrikshasana

1. Assume Tadasana pose

2. Shift your weight to left leg. Take your right leg off ground, fold it at the knee and place the sole of the feet on the left inner thigh.

3. Once you are balanced in this pose, fold your hands to a prayer position or ‘namaste’ position.

4. Keeping hips firmly facing forward and spread your right knee rightwards.

5. Spread your hands to either sides, palms facing each other.

6. While releasing, slowly exhale as you lower your hands and right hand to assume standing posture.

Notes on Vrikshasana

It improves concentration and normalizes the functioning of abdominal internal organs.

The Procedure for Sundalasana Yoga Pose

1. Stand erect and spread legs wide apart.

2. Slowly inhaling, raise both hands on either sides and bring it to a folding pose (as in praying) above the head.

3. Slowly exhaling, bend forward and take the hands through between the legs as far as possible.

4. Slowly inhaling, raise your body to hand fold above head posture.

5. Slowly exhaling, spread your hands to either sides and lower them to close to your body.

Notes on Sundalasana

This is beneficial for men with certain sexual problems. Strengthens backbone and is beneficial for persons with chronic headache.

This is a resting posture. Assume this asana after you have completed an asana on your stomach.

The procedure for Makarasana-2

1. Lay down on your stomach. Legs close together, body straight.

2. Place the knees below your shoulder and support your face with your hands. The palms cover either side of your face.

Notes on Makarasana-2

This is almost similar to savasana (corpse pose, dead man’s pose).

It is beneficial for persons with backache, and pain at waist. Quickly relieves exhaustion.

This is a resting pose practiced immediately after practicing other asana, especially the ones that requires you to lie down on your stomach.

The Procedure for Makarasana-1

1. Lay flat on your stomach, belly and stomach on ground.

2. Spread legs apart and relax the muscles of your legs.

3. Fold hands, bring them together at your face, and place them on the ground.

4. Place a side of your head on the hands. Close eyes and breathe normally.

Notes on Makarasana-1

This gives rest to body and relaxes backbone.

Ushtra means camel. This posture assumes distant similarities to the body of a camel.

The Procedure for Ushtrasana

Sit on Vajrasana

1. Raise your buttocks and balance your feet on your toes. There should be a distance of six inches between the knees and between the feet.

2. Take your hands back words and grab the heels with your hands. Take care not to lose balance.

3. Bend your head backwards as much as possible. Thrust your chest as forward as possible.

4. Stay at this pose for a few seconds. Slowly return to original position.

Notes on Ushtrasana Yoga Pose

This is beneficial in straightening the backbone. This also cures back ache and pain at waist.

This is a simple asana for those who are comfortable with padmasana.

The Procedure for Parvatasana

1. Sit in Padmasana. Concentrate your gaze straight in front at eye level.

2. Raise your hands above head, palms facing each other.

3. Make a fist with left hand. Grasp the fist with the other hand. Stretch your hands upwards. You will experience a stretch at your abdomen.

4. Lower your hands and start it once again.

Notes on Parvatasana

Those who cannot sit on padmasana can practice this while in standing position.

It makes spine flexible and cures backache.
The Second style of Parvatasana – Mountain Pose

Body assumes the shape of a mountain in parvatasana. Parvata in Sanskrit means a mountain.

The procedure for parvatasana

Parvatasana pose is reached from two poses while practicing surya namaskar – Ashwa Sanchalasana and Bhujangasana.

From Ashwa Sanchalasana (4th stage of Surya Namaskar) 

1. Take your left foot backwards to next to right foot.

2. Raise your hips while not bending your elbows or knees and bring face to between your arms. The body assumes the form of a mountain.

3. Exhaling, go to Astanga Namaskara, 6th step of Surya Namaskar.

From Bhujangasana (7th Stage of Surya Namaskar)

1. Raise your hips and bring your heads to between your arms as you exhale.

2. Slowly inhaling, go to Ashwa Sanchalasana, 9th stage of Surya Namaskar.
This is asana strengthens the muscles of your arms and shoulders. It straightens up spine and tones abdomen.

This is the standard sitting pose for average family members in Kerala and India, before furniture items like chair and table became so common a thing. Till now this pose is preferred while taking special occasion feasts like Onam feast in Kerala.

Sukham means a normal state (free from diseases and in general happy mood).

The Procedure for Sukhasana Yoga Pose

1. Sit erect and stretch legs before the body.

2. Fold the right leg and place the foot below left thigh. Fold the leg and place the foot below right thigh. Make sure the thighs rest flat on the ground (which is not easily possible).

3. Place the hands on corresponding knees. Keep the backbone, neck and head straight.

4. You can also form a jnana mudra by holding your index finger and thumb like a ring.

Notes on Sukhasana Yoga Pose

This posture can be used to practice meditation till you are comfortable with other recommended meditation postures like Padmasana, Ardha Padmasana, Siddhasana or Swasthikasana.

Simha means lion. The facial expression of the yogi resembles that of a lion while assuming this pose.

The Procedure for Simhasana

1. Sit on Vajrasana.

2. Raise your buttock a little, place your right foot crossed over the left ankle.

3. Sit by pressing the perineum against the ankle of the left leg. Keep body straight, chest thrust forward and shoulder stretched backwards. Place hands on knees palms down and spread out the fingers in all directions.

4. Exhale through mouth with a puff sound, push the tongue out of mouth, and push it down. Gaze at the tip of nose.

5. Slowly release the tension, take the tongue into mouth, loosen your hands, and inhale.

6. Take two or three normal breathing. Practice this for a few times.

Notes on Simhasana

There are no restrictions on practicing this asana. It gives exercises to neck and strengthens thyroid.

Swasthikasana is almost similar to Siddhasana. The difference is the big toe of top leg is left outside while keeping the rest pressed between thigh and lower part of the bottom leg.

The Procedure for Swasthikasana Yoga Pose

1. Sit erect and spread legs before your body. Fold the right leg at knee and press the feet against the thigh and keep the foot on the ground. Fold the leg completely so that the foot touches the beginning region of thigh.

2. Without disturbing the position of right leg and body, fold the left leg and place it over the right leg. Press all the toes except large toe to inside the thigh and the calf of right leg.

3. Place hands palms down over corresponding knees.

4. You can interchange the position of legs in this asana.

Notes on Swasthika Asana Yoga Posture

This is also a meditation posture. One can practice meditation and/or pranayama in this posture too. The other postures for meditation are Padmasana, Siddhasana and Ardha Padmasana.

Improves concentration, regulates breathing and calms down mind.

The procedure for Uttanamandukasana

1. Sit in vajrasana. Always keep your back, neck and head straight.

2. Spread knees far apart while keeping the toes of both feet together.

3. Raise your hands above head. Fold your right hand at elbow and place the palm over the back of your left shoulder.

4. Similarly place your left palm over the back of your right shoulder.

5. Slowly raise left hand, then right and lower your hands as your knees move closer to take Vajrasana position.

Notes on Uttanamandukasana

It helps in regulating respiration.

Forehead and knees touch in this asana, this asana is beneficial for maintaining optimum functioning of almost all internal organs.

The Procedure for Janu Shirshasana

1. Sit straight and spread legs straight before your body.

2. Fold right leg at knee and place it next to perineum, while keeping the knee on ground and the lower side of feet firmly against the inner side of left thigh.

3. Take a breath and bend down towards left knee as you slowly exhale. Grasp the left toes and touch the left leg with your head.

4. Slowly inhaling, leave the grasping and raise your body to its original position.

5. Take care not to raise your knees from ground at any point.

Notes on Janushirshasana

It is beneficial for all internal organs in the abdomen. It is effective treatment for obesity, diabetes and piles. It also promotes the working of reproductive organs.