Ardhamatsyendrasana - How to practice

It is very essential to keep the spine healthy for staying alert and energetic in later years.  So a healthy spine is not only desirable but is the most valuable for your journey to enlightenment.  So most of the yoga asanas are devoted to keeping the spine healthy.   The "Ardha Matsyendrasana" or the "Lord of the fish pose" is a wonderful rejuvenator of the spine and abdominal organs.  You can feel the refreshing effect almost immediately.

The Ardha Matsyendrasana also known as "Seated half spinal twist pose" whose name is derived from the great yoga saint named Sage Matsyndra.  Also "Matsya" translates to a "fish" in Sanskrit.  If you practice this posture daily, it will improve your body posture.

The Twisting poses are very important in yoga classes because they provide a lot of benfits for the entire body.  Twists increase the flexibility of the spine, calm the mind, relax the nervous system and improves digestion.  The Ardha Matsyendrasana is a popular seated twist.

Its Sanskrit name, "Ardha Matsyendrasana" (ARD-uh MAHT-see-ehn-DRAHS-uh-nuh), comes from four words:

• "Ardha" — meaning "half"
• "Matsya" — meaning "fish"
• "Indra" — meaning "ruler"
• "Asana" — meaning "pose"

This asana is named after Matsyendra, who is a yoga master in India.  Practicing this twist brings many benefits to your body, mind and spirit.

How to practice Ardha Matsyendrasana

• First start by sitting on the floor with your legs extended in front of you and arms resting at your sides.  This pose is called as Dandasana.  You can see this pose in the following picture.
  
•  Now bend both of your knees, placing the soles of your feet flat on the floor.  Now drop your left knee to the floor.  Tuck your left foot under your right leg, resting it alongside, your right buttock.
• Raise your left arm on an inhalation.  Twist to the right on exhaling, with your torso against the inside of your right thigh.  Place your left elbow to the outside of your right knee.  Now keep your fore arm raised, with your fingertips pointing towards ceiling.  To deepen the pose, lower the left forearm and hold onto the left knee. Reach behind your body with your right hand and rest it on the floor behind you.
•  Spiral your torso around your spine from your tailbone to the crown of your head.
• With each inhalation, make your spine longer; and with each exhalation, twist a little deeper.
• Turn your head to gaze over your right shoulder.
• Press your inner right foot firmly into the floor. Keep the front of your torso long. Draw your tailbone down to the floor.
• Hold for up to one minute.
• To release, exhale and unwind your torso. Come back to center and extend both legs in front of you in Staff Pose again. Repeat the twist for the same length of time on the opposite side.

Cautions

Avoid practicing this pose if you have a recent or chronic injury to your knees, hips, or spine. Those with back pain, back injuries, or degenerative disk disease should approach this pose with caution and should only attempt to practice it under the guidance of an experienced and knowledgeable instructor. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Benefits of Half Lord of the Fishes Pose

Traditional yoga texts claim that this pose destroys deadly diseases and awakens the cosmic energy called "Kundalini." Modern teachers agree to its many benefits, which include:

• Stretched shoulders, hips, neck, and spine
• Relief from fatigue, backache, and sciatica
• Stimulated digestion and metabolism
• Stimulated kidneys and liver
• Relief form menstrual discomfort

This pose energizes the body, and calms the mind and nervous system. It is also therapeutic for asthma and infertility. As with all twists in yoga, Ardha Matsyendrasana relieves stress and restores balance to body, mind, and spirit.

How to practice Vakrasana

This asana is called as Vakrasana or Twisted Pose because the spine is twisted in practicing this asana.  "Vakra" means 'twisted' in Sanskrit.  In the Vakrasana, the upper part of the body is completely turned and twisted.  The spine, the muscles of hands, the legs and the back are stretched.
  
The Vakrasana is a simplified form of the Ardha Matsyendrasana, an asana which is named after Matsyendranath, the founder of Hatha yoga.  The asana stretches the thigh and tones the abdomen.  Those who are unable to perform Artha Matsyendrasana generally prepare for it by practicing the Vakrasana.  Now let us see how to practice Vakrasana.

How to practice Vakrasana

Here is a step by step way to practice Vakrasana.  

• Sit erect first, stretching the legs in front together
• Hands should be by the side, palm resting on the ground, fingers together pointing forward
• Now slowly fold left leg at the knee and place the sole on the ground near the knee of right leg.  The knee of the left leg should make 90 degrees angle straight towards sky
• Now take left hand towards back, place the palm on the ground straight from the spine.  Fingers should be together points backward
• Now place the right hand towards the other side of the left knee.  If the legs are stretched towards east then fingers of the hand will point towards north
• You have to twist the head back towards backside and try to look back
• While returning to the original position, first bring the head towards original position
• Now take the right hand to its original position and then bring the left hand from the back and place it by the side of the body.
• Slowly stretch out the folded leg and sit erect as in first position
• Practice the asana in the same way with the other leg.  This makes one round of Vakrasana

 Even though this asana is easy to practice,  most people find it difficult to place the hand to the other side of the knee.  If it is difficult, then you can place the hand on the knee or keep it where ever it is. 

This asana should be retained for at least two minutes on each side.

Benefits of Vakrasana

 Vakrasana is a very good asana to make the spine flexible.  The Vakrasana is very much helpful in treating enlarged and congested liver and inactive kidneys.  This asana also brings relief to hypertension, constipation and diabetic patients.  Here is a list of benefits of Vakrasana.

• Vakrasana cures constipation, liver weakness and nervous weakness.
• The asana reduces rigidity in the spine
• Very useful for kidneys and other stomach diseases
• Kundalini shakthi is sublimated
• The asana reduced back aches
• The spine attains elasticity
• Flab on the lateral side of the abdomen gets reduced

Caution :

Those people with big belly may feel it difficult to place the hand to the other side of the knee. They are suggested to place the hand on the knee or keep it wherever it is, if it is not possible to place it on the ground. 

Here is a video on how to practice Vakrasana...

 

How to practice Trikonasana

Trikonasana also called as Triangle pose augments the movement of half spinal twist and gives an excellent stretch to the spine and helps in proper functioning of the digestive system.


The Trikonasana is normally performed in two parts - facing left and then facing right.  The person begins the asana by standing with the feet one leg-length apart, knees unbent, turns right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips.  The asana is pronounced as Tree-kone-ahs-ana.  Unlike the other yoga postures, the Triangle pose requires you to keep your eyes open in order to maintain the body balance.  We close the eyes in other asanas.   Now let us see how to perform Trikonasana or the Triangle pose.

How to do Trikonasana

Here is a step by step procedure to perform Trikonasana

• Stand straight and separate your feet comfortably wide apart ( about 4 feet)
• Now turn your right foot out 90 degrees and left foot in by 15 degrees
• Then align your center of right heel with the center of your arch of left foot
• You need to ensure that your feet are pressing the ground and weight of your body is balanced equally on both of your feet
• Now inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards the floor.  Keep both of the hands in straight line
• Rest your right hand on your shin, ankle, or the floor outside your right foot, without distorting the sides of the waist. Stretch your left arm towards the ceiling, in line with the tops of your shoulders.  Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm
• Make sure that your body is bent sideways and not backward or forward.  Pelvis and chest are wide open.
• Stretch maximum and be steady.  Keep taking long and deep breaths.  Relax your body more and more with each exhalation.
• As you inhale, come up, bring your arms down to your sides and straighten your feet
• Repeat the same on the other side

 Benefits of the Triangle Pose (Trikonasana)

• Strengthens the legs, knees, ankles, arms, and chest
• Stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Increases mental and physical equilibrium
• Improves digestion
• Reduces anxiety, back pain and stress

Here is a video which shows how to practice Trikonasana

Sleeping Vishnu Pose - Ananthasana

Ananthasana also called as Sleeping Vishnu pose looks to be easy at first glance.  But it takes strength, flexibility and finely honed balance to retain softness and calm in the pose.

Anantha is the nickname of the Hindu deity Lord Vishnu.  This asana also called as side reclining leg lift pose is a core balancing pose which concentrates on the pelvic region.  Regular practice of this asana helps in toning the abdominal muscles and also strengthens and stretches the sides of the body and back of the legs.  Here is a step by step procedure to perform Anantasana.

Steps to perform Anantasana

• Lie down on a mat, preferably on your left side and be steady in this position by pressing the heels and the outer part of the left foot firmly into the floor.
• Now raise your right arm and straight out along the floor and directly above your head.  Your right arm should be 90 degree angle to your body.
• Lift your head off the floor and support it with the palm of your left arm.
• Rest the right arm on the side of your body and maintain balance.
• In the next step, bend your right leg at the knee, reach towards the big toe and grab it with the thumb and first two fingers of the right hand.
• Hold this position and maintain balance.
• Proceed by exhaling and stretching the right leg towards the ceiling. If you find it difficult to extend the leg completely, try to hold the foot with the help of a belt.
• Hold this position for a few breaths and then release slowly.
• You can repeat the same sequence of the side-reclining leg lift steps for the other side of your body and hold the position for the same amount of time. 

Even though this asana has good health benefits, the side-reclining leg lift asana needs some precautions for some people suffering from conditions like Sciatica, slipped disc and cervical spondilitis.  People with these problems should completely refrain from this asana or do it under professional supervision.

Benefits of Anantasana:

• Anantasana helps in toning the abdominal muscles.
• It stretches and strengthens the sides of the torso.
• The asana increases the flexibility of the spine and muscles in the legs.
• The hamstrings are stretched and strengthened, which increases their efficiency.
• It reduces the obesity of the hips and thighs through the stretching action.
• It promotes better blood circulation in the leg muscles.
• It also helps in the development of the pelvic region.
• It helps prevent problems like hernia by toning muscles.
• It also helps in improving overall body balance. 
• Regular practice relieves physical as well as mental fatigue.

Here is a video on how to perform Ananthasana or Vishnu pose.   See the video below.

Noukasana - The Boar pose

The Naukasana posture has been named after the shape it takes - that of a boat.  Here is a step by step procedure to practice Naukasana.

How to do Boat Pose (Naukasana)

1. First lie down  on your back with your feet together and arms beside your body.
   
2. Now take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.  Your eyes, fingers and toes should be in a line.
3. Feel the tension in your navel area as the abdominal muscles contract.
   
4. Keep breathing deeply and easily while maintaining the pose.
   
5. As you exhale, come back to the ground slowly and relax.
   

Benefits of Boat Pose (Naukasana)

Naukasana improves the functioning of the lungs, is useful in treating disturbed navel and relieves body stiffness and back pain. It also reduces excess fat from the abdomen. It improves digestion and relieves constipation. Hernia and Ulcer patients should not do this asana. 

Precautions

• Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past
  
• Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.
  
  

Here is a video showing how to practice Naukasana

 

Yoga breathing techniques for weight loss

Increased weight is one of the most faced problems in the modern world.  Lot of people are putting up weight and they do not have time to practice any exercise to reduce weight.  People are trying to eat less, eat healthy food, dieting, aerobics, dance, and many more to cut down the weight.  Is it really required to do so much in order to reduce weight?  There are some breathing techniques that help you to reduce weight and slim down.  Unbelievable, isn't it?  It was really unbelievable for me too when I read one article about breathing techniques to reduce weight.  I thought there is no harm in trying out these breathing exercises to reduce weight.  It really works..   Unlike gymming and hard exercises which give muscle cramps and body pains, these breathing exercises are very easy and painless techniques to lose weight easily.  So start practicing these breathing exercises and reduce your weight.....

There are lot of expensive equipments and weight loss work outs for reducing weight.  So you may have a doubt how can a simple and inexpensive breathing helps us to lose weight?  Here are some reasons which will convince you of the fact behind weight loss associated with breathing techniques in Yoga.

• Deep breathing increases the oxygen intake into the blood and rate at which carbon-di-oxide leaves the body slows down, thus giving us more energy to work out.
• Deep breathing promotes weight loss, because deep inhalation fills your lungs with fresh oxygen which gets transferred to all body cells. This increases oxidation and helps in burning fat cells.
• Breathing exercises boosts up metabolism.  The thyroid gland is responsible for regulating metabolic rate.  The deep breathing in Yoga triggers release of hormones from thyroid which stimulate metabolism and thereby indirectly leads to weight loss
•  Some yogic breathing exercises massage your abdomen and helps burn fats faster around the stomach.

Let us now start with some yoga breathing techniques combines with yoga poses which will accelerate weight loss.

Yoga breathing exercises for weight loss

 Pranayam :   

 Pranayam is a deep breathing technique.  There are a set of breathing exercises to reduce weight.  Here is a list of those exercises.


1. Kapalbhati : This is also known as breath of fire technique, this breathing technique is very much helpful to reduce weight.  Let us see how to practice it.

1.  Sit cross legged on your yoga mat
2. Keep your body straight, an elongated spine and chin up
3. Close your eyes and place your hands on your knees in a comfortable position
4. Your abdomen muscles should be completely relaxed, do not strain them
5. Now breath in deeply and exhale the air out of your nose as if in a sniff.  When you sniff out  the air, you will feel your abdomen pulling inwards
6. If you are a beginner, practice this breathing exercise 30-50 times.  Slowly increase the pace and continue for 10 minutes at a stretch.

If you have any heart disease,  please do not practice this exercise.



2. Bhastrika Pranayama : This is a breathing exercise which is meant to provide enough amount of fresh oxygen to the body.  Here is a procedure to practice Bhastrika Pranayama.

1. Sit comfortably on a yoga mat.  Keep your legs crossed one over the other as in Padmasana.
2. Place your hands on the knees with palms facing upwards, the tip of your thumb and ring finger pressing one against other
3. Now take normal breath and relax
4. Breath in deeply with all your strength so that your lungs are filled with oxygen
5. Now breath out forcefully through the nose such that a hissing sound is made
6. Repeat this for 10 times

You should not practice this breathing technique if you are suffering from a heart disease.

3. Anulom Vilom  Pranayama : This breathing technique is also known as alternate nostril breathing.  Let us see how to practice this breathing technique.

1. Sit with cross legged on a mat and relax
2. Close eyes and keep all the muscles relaxed
3. Now press the right nostril with the thumb of right hand and breathe in through the left nostril
4. Count until 5 to retain the breath
5. Now close the left nostril with ring finger of your right hand and leave the right nostril  to let the air exhale through the right nostril
6. Now again inhale through the right nostril while still keeping the left nostril pressed
7. Retain the breath for 5 counts and release the air through the left nostril
8. This completes  one round of Anulom Vilom Pranayama
9. Repeat this for 10 to 15 times

This exercise should be done in fresh air before taking breakfast.

4. Bramari pranayama : The word "Bramari" means Bee.  During the practice of this pranayama the sound produced imitates the sound of a humming bee.  So it is called as Bramari pranayama.  Let us see how to practice Bramari Pranayama.

1. Sit cross legged on a mat and relax with straightened spine
2. Close both the ears with thimbs.
3. Use middle finger of both hands to press lightly on the closed eyes
4. With the index finger, press the temples lightly
5. Place ring fingers and little fingers on the bridge of your nose
6. Now breath in deeply through the nose and exhale slowly through nose while making a humming sound and chanting OM in your mind
7. Do this exercise for 10 to 20 times

5. Surya Namaskara : The next yoga asana which is very much helpful for reducing weight is the Surya Namaskara or Sun salutation.    There are 12 steps in Surya Namaskar.  Each of these poses is accompanied with a sequenced breathing which if done with concentration promotes weight loss.

Easy breathing exercise

In this article, you can see how to practice breathing easily.  Here is a step by step procedure for easy breathing.

• Sit cross-legged in Padmasana.  
• Close the right nostril with the right thumb and inhale very, very slowly through the left nostril. 
• Then with the little and ring fingers of the right hands close the left nostril. 
• Retain breath as long as you can. 
• Then exhale very slowly after removing the thumb. This stage constitutes one process.

Again, inhale through the right nostril, retain the breath and exhale through the left nostril. This ends the process. One can do 20 in the morning and 20 in the evening.

Benefits of breathing exercise

• This breathing exercise cleanses the body of diseases.
• It steadies the mind and helps in concentration.
• It improves digestion.
• It increases appetite.

Halasana - the plough pose

This yoga pose is also called as plough pose.   The pose got its name from the plow - a popular farming tool commonly used in Indian agriculture to prepare the soil for sowing crops.  Similarly the Halasana prepares the 'field' of the body and mind for deep rejuvenation.

The abdominal  muscles are strengthened and the halasana ensures healthy condition of the spine.  The halasana increases the flexibility of the spine and all 31 pairs of spinal nerves are well nourished.  It may be difficult in the beginning to lift the legs touch the ground above the head but it will be possible after some practice.   Till then you can try to do as much as you can.  Let us now see how we can practice the halasana - the plow pose

How to practice halasana

Here is a step by step procedure to perform the halasana.

•  First lie down on your back with your arms besides you, with palms down
• Now as you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs verticaly at 90 degrees angle
• Now continue to breath normally and supporting your hips and back with your hands, lift them off the ground
• Allow your legs to sweep in a 180 degree angle over your head till your toes touch the floor.  This would be difficult in the beginning but try to make an attempt.
• Hold this pose and let your body relax with each steady breath
• After a minute of resting in this pose, you can gently bring your legs down on exhalation

Plow Pose (Halasana) usually follows Shoulder Stand (Sarvangasana) in Padma Sadhana sequence, and could also be followed by Cobra Pose (Bhujangasana) and gently rocking the body in Pavanamuktasana.

Pavana Muktasana - Practice and Benefits

The Pavana Muktasana is also called as Wind Removing Pose.   Pavanamuktasana is a yoga pose in which the body is positioned in a supine position. Everyone, regardless of whether he or she is a beginner or advanced practitioner, can practice this pose. The Pavanamuktasana (Wind Removing Pose) massages the organs of the abdomen and also eases tension that occurs in the area of the belly and lower back.

It is beneficial to cure gas problems and poor digestion. Regular practice of  Pawanmuktasana help to stimulate bowel movement which is very necessary for removing waste material.  Here is the step by step procedure to perform Pavanamuktasana.

How to practice Pavanamuktasana

•  Lie flat on your back and keep the legs straight and relax.  Breath deeply and rhythmically.
• Inhale slowly and lift the legs and bend the knee.  bring upwards to the chest till your thigh touches the stomach
• Hug your knees in place and lock your fingers
• Now try to touch the knee with the nose tip.  This may be difficult at the beginning but with practice, it is possible. Hold this position for 20 to 30 seconds.  It can be extended to 1 minute as per your capacity.
• Now exhale slowly and come back to the original position ( Shavasana).
• Practice 3 to 5 cycles per day

 Precaution :   People who have undergone an operation on belly or suffering from hernia and piles etc. should perform this asana after consulting some Yoga expert.  Pregnant women should not practice this asana.

Benefits of Pavanamuktasana

Here are some of the benefits of practicing Pavanamuktasana.

• This asana cures acidity problems, indigestion and constipation.
• Pavanamuktasana is very good for the abdominal organs
• Regular practice of this asana cures gastric problems
• This asana is very helpful for people suffering from arthritis pain, heart problems, waist pain and acidity.
• This asana gives flat stomach.  So every one can practice this asana for flat stomach
• This asana strengthens the digestive system, purifies impure air, helps in diabetes, high blood pressure.

Here is a video showing how to practice Pavanamuktasana.

Ashwini Mudra - Practice and Benefits

The Ashwini Mudra came from the word "Ashwa" means Horse.  There are many spellings for this mudra : Asvini, Ashwini, Ashvini.  The most common one is the last one.   The meaning of Ashwini Mudra is a Horse pose or Horse Gesture.,

Ashwini is not an asana in full sense, because this mudra is performed in Padmasana or the Lotus pose.  Also this can be done in Viparita Karani,  when practiced within the frame work of Kriya Yoga.

The real meaning of Ashwini Mudra lies in its definition:  the practice of a rhythmic contraction of anal sphincter ( a ring shaped muscle), which allows directing the prana (apana) flow upward the spine through the main energy channel called Sushumna Nadi.   Ashwini Mudra is a beginners technique in Yoga.  So it is relatively easy to perform.

The basic technique for the Ashwini Mudra is very simple and makes the mudra one of the essential parts of many internal yoga exercises such as Mula Bandha or Viparita Karani.  It is a common practice to perform Ashwini Mudra and Vajroli Mudra together.

How to perform Ashwini Mudra

Ashwini Mudra practice is a rhythmic contraction of anal sphincter.  Even though it may look simple, it is an important part of many advanced yoga practices.  Ashwini mudra can serve as a mudra for beginners  before they proceed to mula bandha, maha mudra or similar.    The purpose of Ashwini Mudra is to pump prana into internal organs to prepare them for higher techniques of Yoga.  Ashwini Mudra makes your organs healthy and more resistant to unfavorable conditions.  Now let us see how to practice Ashwini Mudra.

• First of all take a comfortable asana, the best pose would be the Padmasana or Vajrasana
• Relax for a minute after getting into the posture, breathe freely and deeply.  Now inhale fully, hold your breath, and contract the anal sphincter muscles with 1 - 2 seconds interval. For men 4 contractions and 5 contractions for women.  These are average quantity of anal muscles contractions required to push prana inside the body.  
• Try to completely relax the anal muscles between contractions.
• Ok,  you are holding your breath and made the required number of contractions.  Now press your chin against the bottom of the neck, touch the palate ( The roof of the mouth, separating the cavities of the nose and the mouth ) with the tip of your tongue and start releasing your breathe ( exhaling ), then release the mudra and after that slowly raise your head.   

The success in this practice comes when you feel like shivering wave goes through your body.  This wave is actually the prana which has been stimulated by your practice.   You can repeat this mudra 3 to 5 times or as much as you want.

Benefits of Ashwini Mudra

The mudra works both externally and internally.  Here are the list of benefits of Ashwini Mudra.

•  Ashwini Mudra stimulates the abdomen area including digestive organs.  
• The practice of Ashwini Mudra helps you to get rid of constipation, deals with diseases of rectum and hemorrhoids.
• Since this mudra stimulates the prana flow towards upper part of the body, it slows down the aging process and improves the health in general.  
• This mudra makes the body resistant to diseases
• It increases the awareness, makes your mind more peaceful and gives you more energy.

Here is a video showing how to practice Aswini Mudra.

How to practice Sarvangasana

Sarvangasana means a yoga pose for all the parts of the body.  Sarvangasana is one of the many inverted poses of Yoga which is extremely useful and beneficial.  Sarvangasana is also called as the queen or mother of all the asanas.

Sarvangasana also called as Shoulder Stand is a yoga pose which involves the muscles of the entire body.  It is one of the inverted yoga poses which helps to tone and stretch the body by working against the force of gravity.  There are a number of health benefits of practicing Sarvangasana on a regular basis.  Sarvangasana is one of the poses which improves blood circulation throughout the body.  

The blood flows from lower part of the body to the heart when you perform this asana.  This pose prevents the occurence of vericose veins in the legs.  The lungs are also strengthened by performing the Sarvangasana.   This pose helps to divert the flow of oxygen to the upper parts of the lungs thereby strengthening the lungs.

The Sarvangasana also helps in improving the health of Thyroid gland. The thyroid gland is located in the neck.  Due to lack of proper blood circulation, the thyroid gland starts to deteriorate.  The sarvangasana pushes healthy oxygen-rich blood directly into the neck strengthening the thyroid glands.

Steps to perform Sarvangasana

 Here are the important steps and the correct way to do this asana.

• Lie down  flat on the floor, on your back, palms by your side facing
• Exhale and lift your legs up 30, then 60, then 90 and then around 130 degrees so they are extended behind your head.
  
• Stay in this position, breathing normally, for a few seconds.
• Now, gradually, exhale again, and straighten your legs up to 90 degrees, lifting your buttocks as well. Support the back of your trunk with your palms, keeping elbows on the floor. Gradually, walk your hands towards your shoulder blades, as you lift your body higher.
• Your elbows may tend to move outwards. Bring them in, so they are straight in line with your shoulders.
  
• You will notice that your hips tend to jut out backwards, while your feet tend to come forward over the head. This is not the right way to do it. Work at it so your body is in a straight line. Your hips, feet and shoulders should be aligned, so push your feet back and bring your hips and tailbone forward. Remember, this exercise is not as much about effort as it is about balance.
  
• Lift your body as high up as possible. Sarvangasana is a shoulder stand, so your body should be resting on your shoulders and not on your back.
  
• Hold this position for as long as possible.
  
• Remember to exhale while lifting your body up, but once your body is up, you can breathe normally. There is no need to hold your breath.
  
• Time yourself, so you can see how long you can remain in this position. The next time, try and balance your body for a little longer.

Benefits of Sarvangasana

Sarvangasana is considered to be the Queen of Yoga Asanas.  This is because of the number of benefits it provides to us.  The Asana helps the body, mind and soul.  The Sarvangasana is very effective for people suffering from Thyroid problems.  The complete relief of the nervous system is another benefit from this asana.  

The Sarvangasana also provides relief from asthma, shortness of breath  and digestive problems due to junk food.   This asana is normally performed in early morning hours.  The asana relieves you from fatigue associated with less sleep.  Here are some of the benefits of Sarvangasana.

• The Sarvangasana provides good sleep if practiced in the evening hours
• The asana helps in treating back problems and back ache
• Provides relief from sore throats, head ache and congestion of nose also
• Thyroid efficiency is improved
• Blood circulation through out the body is improved
• The Sarvangasana helps in respiratory functions
• Improves digestive system
• Improves blood circulation to brain
• Sarvangasana helps in reducing Blood Pressure by acting on the carotid sinuses in the neck.  So this asana helps people with slightly high blood pressure.  How ever people who have excessively high blood pressure should not practice this asana as this initially increases blood pressure.

Here is a video showing the way on how to practice Sarvangasana.

 

How to practice Viparita Karani

The Yoga posture Viparita Karani is also called as Inverted Lake posture.  It is called as Inverted Lake posture because in this posture, the body is inverted or is made to stand upside down.  The word "viparita" in Sanskrit means 'inverted'  and the word "karani" means action.

There are lot of health benefits of the Viparita Karani Yoga pose.  This yoga pose hides wrinkles in addition to banishing old age and death.   This yoga posture gets blood flowing to the parts of the body which need it, making it good for most of the diseases like arthritis, high blood pressure, respiratory ailments etc. 

It is very good to devote your entire session each week for doing Viparita Karani asana.  If you have any fatigue, anxiety or depression, it will be removed by this asana.  If you are exhausted from your day, it is time for you to go upside-down.   Here is a step by step procedure to practice viparita Karani asana.

Step by step procedure to practice Viparita Karani asana

• First sit down with your support about 5 to 6 inches to your right side.  Now place a two folded blanket close to your waist so that they will support you when you tilt backwards.
• Now take a deep breath and while exhaling, tilt your torso slightly towards the blanket while swinging your legs up against the wall for support.
• Allow the front portion of your torso to round up gently as you tilt yourself backwards and lie down.The blanket or pillow should support your waist.  If you feel you are slipping off, re adjust your position and try again.   You may need to move a little closer to the wall
• Keep your legs straight up
• Release the base of your skull and lift it away so that you soften the stretch that you feel on your throat.  Tilt your head downwards
• Open your shoulder blades and allow your arms to freely rest on the sides, with both palms facing upwards.
• Release the weight of your torso and feel it weighing deep into back of your pelvis in order to keep your legs straight and firm.
• Hold the pose for at least 5 minutes.  You can even keep the pose for 15 to 20 minutes after practice.  Keep breathing normally during the pose.

Caution :  Please do not perform this asana if you have serious optic problems like glaucoma. Even if you experience tingling in your feet or legs, come back to normal position immediately.  

Health benefits of Viparita Karani asana

Some of the health benefits of Viparita Karani asana are given below.

• Regulates blood flow
• Improves digestion
• Restores tired feet or legs
• Reduces anxiety
• Relieves symptoms of depression
• Relieves mild back ache

Here is a video showing how to practice Viparita Karani Asana.

How to practice Hasthashirasana

Hasthashirasana  also called as Hand to Head pose is very easy to practice.   The Hasthashirasana is very useful for fighting the effects of arthritis.  The arthritis patients can be benefited by moving their joints in a slow and controlled manner. Hasthashirasana which is very useful Yoga pose for Arthritis helps to improve blood circulation in the joints and removes waste products and toxins.  But arthritis patients experience pain while practicing movements of their joints. 

How to practice Hasthashirasana

• Sit comfortably in Vajrasana first.  
• Now in Vajrasana, bend forward in waist and place both the elbows on the ground 6 to 8 inches apart and ahead of knees with palms supporting the head.  
• Relax  all the muscles in this posture and continue normal breathing.
• You can see the posture in the picture shown at the right.