Sarvangasana (sholder stand)

Sarvangasana (sholder stand) Lie flat on the back and keep the arms along side the body in relaxed manner with the palms facing down. Raise your legs slowly while putting pressure on your hands. Start inhaling. Bring your legs to a 45 degree and stay a while in this position. Then bring them at 90 degree and stay for a few moments. Now raise your waist also and take the legs beyond your head, making them parallel to the ground, exhale while doing so. Lift your hands from the ground, bend the arms from the elbows, put your hands on your back, and raise your legs upward with your elbows resting on the ground and your hands on your back. In this position your chin should bury itself in to your chest; your entire body from feet to shoulders should be erect. Breathe in the normal way. Ensure that the head remains on the ground while lowering the legs. Benefits It helps in activating the blood flow towards the neck and head. Our entire body organ in this region are nourished and strengthened. As the name suggests, it in fact gives nourishment and strength to all parts of the body. The disorders of the thyroid, tonsils, neck, lungs and ears are removed. The strength of the brain and the nerves is increased, eye sight is improved, wind is controlled and blood purified. Headaches and jaundice are checked. Through the proper functioning of the thyroid, it improves the functioning of all parts of the body. The circulatory, respiratory and alimentary systems of the body get great strength. It makes the spine elastic and provides youthful vigor.

Nouka Asana (Boat Pose)

Nouka Asana (Boat Pose)
Start with keeping your chin on the ground and hands stretched out on top. Slowly raise only one leg and the opposite arm up to your comfort level. Also raise your chin and chest a bit, as you inhale. Keep your eyes fixed on one singly point as a source of support as you disengage completely from all other routine hassles. Hold the position for a count of 20 taking the support of the second arm and leg. While releasing the pose, gently exhale and lower the arm, chest, chin and leg. Repeat the same sequence for the same duration on the second leg and opposite arm.
Finally, once you have initiated the movement, it is time to raise the bar to the next level. This time raise both your legs straight up. Then gently raise both your arms and finally the chest and thin as well. Doing all this as you inhale, hold till a count of 20. Now lower yourself down patiently, while exhaling,
Benefits.
The main benefit derived in that this massaging movement helps release all the excess heaviness from the digestive system.

Dhanurasana (Arch-shape Asana)

Dhanurasana (Arch-shape Asana)Lie down on the ground with your face downward Inhale deeply. Bend your legs and grasp your ankles with your hands, keeping all the five fingers of your each hand on the inner side of the legs. First raise the bind part of the body and then raise your chest also. Bend your neck backwards and look at the sky. There should be a tug of war between the legs and hands, so that your entire body comes to rest on your navel. Bend your body in a bow shape. Slowly come back to the original position while exhaling the breath, and relax in relaxation asana.
Bebefits
This asana provides full exercise to the spine which becomes more elastic. It benefits the kidneys. Entire digestive area is stretched, by which abdominal disorders are cured. It also provides sufficient exercise to the neck, ribs and lungs. It helps remove obesity. It helps cure menstruation and uterus disorders. The heart becomes strong.

Bhujanga Asana (Up-stretch Asana)

Bhujanga Asana (Up-stretch Asana)

Lie down abdomen, leg stretched out, touching the ground with your forehead. Let your palms touch the ground just below your shoulders and as wide apart as your chest. Now raise your elbows a little. Stay in this posture for sometime and then come back to the original position, exhaling. Repeat for two rounds and relax.

(a   Exhale completely when lying flat.
(b) Inhale slowly as you gradually raise the head and spine to form the hood.
(c) Retain the breath so long as you remain in the pose.
(d) Exhale slowly as you come down to your original position.

Benefits.

It is specially a useful asana for the kidneys. The neck, shoulders and spine get strength. The glands of the neck and tonsils get influenced favorable. The body gets youthful elasticity. It causes an abundant flow of blood towards the backbone. It is a very useful asana for strengthening the heart.

Shalabhasana (Sea-saw Pose)

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Shalabhasana (Sea-saw Pose)

Lie down the ground with your face downward. Join your heels and keep your feet on the ground. Your chin should rest on the ground. Place your hands under your thighs in such a way that the palms should stick to the thighs. Now raise your legs and the hind portion of your body up to the waist, while inhaling. Do not bend your legs.  Stay in this position for sometime and then come back slowly exhaling the breath and taking your hands out. Relax and loosen your body, while keeping your right cheek on the ground.

Benefits.

All parts of the abdomen get fully exercised. It keeps the heart, shine and lungs healthy and strong. It saves us from the diseases of the heart obesity is also cured.

Pavanamukthasana (Compression Asana)

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Pavanamukthasana (Compression Asana)

·        Lie flat on the back and stretch both your legs.

·        Now inhale and press your bent legs on your chest with both hands.

·        Interlock the fingers around the knees.

·        Stay in this position on some time. Suspend the breath for 5 seconds stretch the legs straight and return to the starting position.

·        Repeat this process with your right leg and then with both the legs.

Advantages: This asana regulates the wind in the body. It brings the wind down, so that it can be easily exhausted through the anus. The wind then does not cause disorders in the stomach, and constipation is also relieved. It also helps in keeping away the diseases of the lungs and the heart. Obesity and excessive fat of the abdomen also diminish.