Trikonasana yoga pose (triangle pose) is very beneficial in gaining physical balance and in increasing mental concentration.

The procedure for Trikonasana Yoga Posture

1. Stand erect with feet spread apart by a comfortable distance.

2. Raise the hands and hold them parallel to ground.

3. Bend rightwards with your trunk and touch your toes or ankle. Take care not to bend knees or elbows.

4. Turn head and look at the left hand that is vertically above.

5. Complete two or three cycles of respiration.

6. Slowly return to standing position – legs stretched apart and arms held parallel to ground.

Repeat the steps on the other side.

Notes on Trikonasana Yoga Pose

This asana relaxes muscles at calves, thighs and shoulders. It also stimulates blood flow to the head. It also gives flexibility to the backbone.

Ugram means something frightening.

The Procedure for Ugrasana

1. Sit erect while stretching both legs on either sides.

2. Hold the big toes with corresponding index fingers while slightly bending forward.

3. Bend forward until you touch the ground with your forehead.

4. Stay there for two-three seconds. Rise to normal position.

If you experience any difficulty while practicing this, go to savasana or makarasana. Then return to continue ugrasana.

Notes on Ugrasana

It is beneficial in curing constipation. It also cures dyspepsia. However, chronic constipation complaint, ulcer and hernia are contra indications for this asana. Such persons should not practice this.

The term Paschimothanasana can be translated to extreme west stretch or intense west stretch. Paschima means west.

The Procedure for Paschimothanasana

1. Sit erect and spread the legs before your body.

2. Raise both hands so that each hand touches the ears on corresponding sides.

3. Slowly inhaling and keeping the knees on floor, slowly bend backwards with hands extended.

4. Exhaling, return and continue bending forward and grasp toes of either foot.

5. After grasping the toes, touch your thighs with your crown.

6. Your exhalation is complete. Hold breath out for one or two seconds.

7. Slowly inhaling, raise your hands and torso.

Don’t allow knee to raise from ground at any stage of the asana. Don’t make any violent moves to move your head forward.

Notes on Paschimothanasana

This is beneficial for all internal organs. Persons with piles, obesity or diabetes will get benefits by practicing this asana. It also promotes the functioning of reproductive organs.

This is an important posture for meditation, second only after Lotus Pose. This pose is not for women.

The procedure for Siddha Asana (Siddhasana)

1. Sit erect and stretch legs before the body. Fold right leg at knees and place the feet before perineum on the ground. Let the paw touch the left inner thigh.

2. Fold the left leg and place the foot over the right foot. The genitals will be between the two heels. Place the toes of left foot pressed inside the thigh and ankle of the other leg.

3. Place hands palm down on corresponding knees. I.e. place right palm on right knee.

The posture is complete.

Notes of Siddha Asana Yoga Pose

Indicated only for men, this pose is beneficial in controlling excess sexual thoughts. It relaxes all muscles, capillaries and blood vessels. It balances blood pressure and enhances circulation to spine and abdomen.

Ardha Matsyendrasana or half matsyendrasana is a modification of Matsyasana, which poses more difficulty than ardha matsyendrasana.

The Procedure for Ardha Matsyendrasana

1. Sit with legs spread before you, hands by the side of your body resting on the ground. Fingers are kept together and point forward.

2. Fold your right knee and get the heel to the region of perineum.

3. Now bend the left leg and raise the knee. With the help of your hands, place the left foot on the right side of your right knee. Your left knee is closer to right chest.

4. Extend your right hand over the left knee and grasp the big thumb of your left feet.

5. Take the left hand behind your body and place it palms down on the right thigh.

6. Now is the time for Spinal Twist – all parts above your waist are twisted left.

7. Exhale as you spin and inhale as you return. You can make five or six twists at a time.

Practice it on right side too.

Notes on Ardha Matsyendrasana

This exercise gives flexibility to backbone. It is beneficial for diabetics as this exercise has the power to regulate the functioning of pancreas.

Viparitakarani is a yoga pose that influences the whole body.
 
The procedure for Viparitakarani Yoga Pose

1. Lie flat on your back. Legs held together and palm close to your body on the ground.

2. Raise both legs together without bending at knees. Use your hands to support hip area. Don’t push with your hands.

3. Raise your legs to 90-degree angle.

4. Remain at that position for a minute or two and slowly return to lying position without bending your knees.

Notes on Viparitakarani

This asana enhances circulation to the upper parts of body and is a quick stress reliever.

This asana has powers to reverse aging symptoms like graying of hair.

A diluted version of this asana is by supporting your legs against a wall while supporting your lower back with a pillow or a bolster instead of your hands.

Go in Sanskrit means cow and mukha means face. The whole body assumes a far resemblance with the face of a cow while assuming this pose.

The Procedure for Gomukhasana Yoga Posture

1. Sit as if in Dandasana (sit erect, legs stretched before body, hands close to body, palms face down on floor).

2. Bend your right leg over the left thigh and place the ankle next to your left buttocks.

3. Bend the left leg under the right thigh and place the ankle next to your right buttocks. Both the feet point away from your body.

4. Sit straight.

5. Place your right hand above left sole and left hand above right sole.

6. Remain in the pose for a while. Return to dandasana and go through the same steps with the position of legs interchanged.

Notes on Gomukhasana Yoga Posture

Keep hips straight. Keep one knee just above the other. This asana is not indicated for persons suffering from bleeding piles.

Benefits of Gomukhasana Yoga Pose

It removes spine curvature. Piles that do not bleed are cured with this asana. It strengthens lungs. It is also beneficial in curing pain at hips and joints.

Supta Vajrana can be practiced only after mastering Vajrasana or the diamond pose. The practitioner must be able to place his/her buttocks on the ground between the feet while taking the vajrasana pose.

The Procedure for Supta Vajrasana Yoga Pose

1. Sit as if in vajrasana (diamond pose).

2. Bend backwards and lay flat down on your back. Use both hands to balance your body while lying down.

3. Fold the hands behind your head and close your eyes.

4. Pay attention to your breathing without trying to control it.

5. Let body take complete rest for two-three minutes.

6. Return to Vajrasana.

Notes on Vajrasana Yoga Posture

One need to practice vajrasana before attempting sputa vajrasana.

This asana is beneficial for women. It strengthens reproductive organs, muscles of lower abdomen and gives flexibility to hipbones. Pregnant women with no blood pressure problems can practice this for up to three months into the pregnancy. It is said that doing so can ease parturition.

Bhadrasana is considered to be a yoga posture capable of fighting diseases.

The procedure of Bhadrasana Yoga Pose

1. Sit in Vajrasana posture

2. Spread your knees wide apart. Rest your buttocks on the soles of feet.

3. Keep the body erect. Catch the big toes while taking your hands to the back.

4. Close the eyes and listen to your breathing. Continue this for a few seconds and return to vajrasana.

Benefits of Bhadrasana Yoga Pose

This posture is recommended for women having normal pregnancy. This yoga posture is considered to ease child birth. This posture is also beneficial in strengthening uro-genital system.

This posture also prevents prostate enlargement. It also strengthens leg muscles and prevents sciatic pain.

While practicing this asana, you experience a stretch under the thighs. Go only as far as you can without any discomforts.

Swasthikasanam is another name for this yoga posture.

Vakrasana is simple spine twist, in which you twist your spine to either sides.

The Procedure for Vakrasana Yoga Pose

1. Sit erect and keep legs spread straight in front of the body.

2. Bend right knee up and place right foot on the right side of left knee on the ground.

3. Without bending the elbow, place the right hand palms down and facing backward 10 inches behind the seating position. Take care not to bend backwards.

4. Take the left hand over the right leg and place in on the floor palms down. This is a measure to keep the right leg in position.

5. From this position, turn your shoulders, head and chest to right. Twist as much as you can.

Exhale as you twist and inhale as you return to original position.

Repeat the twist process on right for five times.

Repeat the whole process on left side for five times.

Benefits of Vakrasana Yoga Pose

Gives strength flexibility to each joint of the spinal column, vakrasana helps you swing, bend forward and backward easily. It is also beneficial in curing constipation and other digestive disorders. It strengthens all internal organs – like kidney -associated with spinal cord.

Note

Obese persons find it really hard to practice this asana. However, with a little perseverance, everyone can get the benefits of this asana.

A Simpler Version for Obese Persons

A simpler version of this asana is available. Sit erect with legs spread straight in front of you. Hold arms parallel to legs at shoulder level. The distance between the hands is uniform from shoulder to palms. Keeping the distance same, twist the hands, shoulders and chest to either sides for five times.

Practicing this simpler version can prepare you to practice the original asana.

Naukasana or nauka asana is a yoga pose in which the person assumes the curved shape of a boat, hence the name. Nauka is a boat or a ship.

The Procedure for Naukasana Yoga Pose

1. Lay flat on your stomach, with legs together and hands stretched forward and palm face down.

2. Slowly and simultaneously raise your legs, hands head and trunk. Stop before reaching 45 degrees. Take care not to bend legs at knees.

3. The body weight is balanced at the abdomen. Breathe normally while in this posture.

4. While returning, place your head and shoulders on ground after putting the legs down.

Benefits of Naukasana Yoga Pose

It strengthens abdominal muscles. It relieves back pain and digestive problems.

Notes

Persons suffering from high blood pressure, heart problems, hernia and ulcers shall not practice this.