Yoga Postures & Benefits

yoga sitting postures
Asana is defined as "posture;" its literal meaning is "seat." Originally, the asanas served as stable postures for prolonged meditation
- Padmasana
  "Padma" means lotus. Padmasana acquires its name because when performed this resembles a lotus. This is also known as Kamalasana yoga posture
- Baddha Padmasana
  This is a variation of Padmasana. This asana is not meant for meditation. This is chiefly meant for health-improvement and for making the body strong
- Parvatasana
  Parvata means a mountain. This asana is also known as "Viyogasana", because it involves a special How to do Parvatasana of Yoga. Only healthy persons should practise this asana.
- Utthita padmasana
  This asana is a variation of Padmasana. In this asana, the body is lifted up with both the hands on the floor. This is the reason why it is called" Utthita Padmasana" or Lolasana or Dolasana.
- Kukkut Asana
  "Kukkuta" is a Sanskrit word which means a cock. This asana or posture resembles that of a cock and hence the name is Kukkutasana.
- Garbhasana
  When this asana is performed, the pose achieved resembles that of a human foetus in the womb. So this asana is called Garbhasana.
- Siddhasana
  This asana is performed mostly by the Siddhas- semi divine beings. This is the reason why this asana is called Siddhasana.
- Simhasana
  Simhasana is one of the eighty-four asanas. This asana is also called Bhairavasana. The face posture of this asana, when followed in Vajrasana and Bhadrasana, is known as Simhasana.
- Mandakasana
  While performing this asana, the body takes the shape of a frog. So this asana is called Mandukasana.
- Gomukhasana
  "Go" means a cow. "Mukha" means face. When this asana is performed, the performers posture resembles a cow-head. So it is called Gomukhasana. This is one of the eighty-four asanas.
- Padangusthasana
  In ancient times, the persons who lived in Gurukulas and observed celibacy used to practise this asana regularly. With Sheershasana and Sarvangasana, this asana has been given special importance by ou
- Kandapeedanasana
  This asana is difficult to perform. This asana presses the Kanda (the place near the navel). So it is called Kandapeedanasana.
- Veerasana
  "Veera" means a hero, a warrior. The practice of this asana increases appetite. Those who perform this asana develop the spirit of adventure, enthusiasm and bravery in them.
- Paschimotannasana
  This asana is also known as "Ugrasana". "Ugra" means "Shiva". lord Shiva is believed to be the god of annihilation. So he is called "Ugra" or "the terrible". As this asana is very difficultto practise
- Janu Shirasana
  Certain characteristics of this asana are typically the same as those of Pashchimottanasana. In this variation of Pashchimottanasana one leg is extended.
- Ardha Matsyendrasana
  "Ardha" means half. This asana is named after Yogi Matsyendranath who first taught it to the aspirant of Hatha Yoga. It is said that Matsyendranath was the disciple of Lord Shiva.
- Purna Matsyendrasana
  This asana is easy for those who have practised Ardha Matsyendrasana for some time. Purna Matsyendrasana is a bit difficult to perform in the beginning.
- Vakrasana
  In this asana, the upper part of the body is completely turned and twisted. The spine, the muscles of the hands, the legs and the back are stretched.
- Ardha Vakrasana
  In this asana, the Lipper part of the body is twisted and the spine and the back muscles are stretched.
Supine Postures
Supine means lying on your back. Supine Yoga Postures are exercises which are done when you are in the lying position, face upward.
- Shavasana
  Shavasana is also called"Mrutasana". This asana is very useful for meditation, Pranayama, Japa, etc. This asana should precede other asanas.
- Ekapada Uttanasana
  This asana gives sufficient exercise to the abdominal muscles. This asana is to be performed with one leg at a time and then changing it to the other leg.
- Uttanapadasana
  This asana is very useful for removing the excess fat of the body. It is like Ekapada Uttanasana with the variation that in Uttanapadasana both the legs are to be lifted and lowered together.
- Pavanamuktasana
  As its name suggests, this asana gives relief from excess wind in the belly. This asana can be performed by raising one leg or both the legs.
- Setubandhasana
  Setu means bridge; bandha means formation or construction. In this asana, the body is arched as if to form a bridge. So this asana is called Setubandhasana. This asana is very easy to practise. Person
- Tolangulasana
  When this asana is performed, the body takes the shape of scales. So it is called Tolangulasana.
- Matsyasana
  This asana is known as Matsyasana because in this asana, with the help of Plavini Pranayama, one can float on the su rface of water, Iike a fish. "Matsya"is the Sanskrit word for fish.
- Katiasana
  This asana is very beneficial to the waist and the abdo¬men. It is a bit difficult to practise but with continuous and regular practice, one will be able to practise it with ease.
- Suptabhadrasana
  This asana is also called "Suptagorakshasana". Japa, Pranayama, Dhyana (Meditation) and other activities can be performed easily in this asana. This can be performed in two different postures.
- Viparitakarani Mudra
  Mudras are the developed forms of asanas. Holding the body irl particular postures in order to control the sense organs is of prime importance in asanas, whereas in Mudras, main thrust is given on Pra
- Sarvangasana
  This is one of the most important asanas. Sarvangasana literally means "all parts pose". When this asana is practised, all the parts of the body are exercised. So it is called Sarvangasana.
- Halasana
  Halasana is so named because the posture assumed in doing this asana resembles a plough, for which Hala is the Sanskrit word.
Abdominal Posture
Good posture can work wonders for your overall health and sense of well-being. When you stand and sit with the right posture, you can avoid back-aches and slumping shoulders.
- Ardha Shalabhasana
  "Shalabha" is the Sanskrit word for locust. "Shalabh¬asana" is so called because, while performing it, the body assumes a posture which resembles a locust. When this posture is practiced with one leg
- Purna Shalabhasana
  When Shalabhasana is practiced with both the legs raised together, it is called "Puma Shalabhasana". There are two variations of this posture. Below both the variations are explained.
- Bhujangasana
  "Bhujanga" means a serpent. In the pose of Bhujangasana, one imitates a cobra reared up on its caudal support and the hood fully expanded. So this posture is called Bhujangasana.
- Dhanurasana
  Dhanusha means a bow. The hands are used like a bowstring to pull the head, trunk and legs up and the posture resembles a bent bow. Therefore this posture is called Dhanurasana. This posture bends the
- Makarasana
  "Makara" means a crocodile. In this posture, the body assumes the shape of a crocodile floating in water. So, this posture is called Makarasana.
- Viparita Matsyasana
  This is a reverse posture of Matsyasana, hence it is called Viparita Matsyasana. This is called Supta Padmasana also.
Hand Postures
Mudras are a special type of sign-language spoken with the hands using hand gestures and finger postures. Mudras, Hand Positions of the Buddha, are often incorporated in meditation and yoga practice.
- Mayurasana
  "Mayura" means a peacock. This posture is a straight plane with the forearms as levers. When this posture is performed, the body assumes the posture which resembles a peacock, which explains the Sansk
- Vrishchikasana
  "Vrishchika" means a scorpion. In this asana, the body assumes the pose of a scorpion. So it is called Vrishchikasana. Those who can practice Sheershasana or Hastavrikshasana for a long time can pr
- Bakasana
  "Baka" means a stork. Bakasana is one among the best of the Postures. Two different techniques have been given here.
- Tolasana
  This is a variation of Bakasana. This posture is also called Tulitasan.
- Utthita Dwihastabhujasana
  This posture is a variation of Tolasana. It is a little difficult to practice . An aspirant must have strong arms to practice this posture.
- Uttamangasana
  To practice Uttamangasana is not so easy as either Lolasana or Kukkutasana. The body should be strong to practice this posture. Gymnasts can perform this posture very easily.
- Konasana
  The posture has a shape of an angle formed by the arms and the legs. So it is called Konasana. In this asana, the balance is maintained with the palms and the heels firmly fixed on the ground.
Kneeling Posture
Kneeling makes it easier to reach the ground. For example, during gardening, kneeling gives less strain to ones back than bending. Various knee pads and knee mats are sold to make kneeling during gard
- Vajrasana
  An aspirant practising this asana achieves a firm and strong posture. It is easy to remain motionless in this posture, hence it is named as Vajrasana.
- Supta Vajrasana
  Supta Vajrasanais similar to Ardha Shavasana. It can be placed in the category of Matsyasana. One should practise it only after one J:TIasters Vajrasana. Compared to Vajrasana, Supta Vajrasana require
- Bhoo-Namana-Vajrasana
  This is one of the variations of Vajrasana. This is to be performed in the direction opposite to that of Supta Vajrasana. Some consider this asana to be one kind of Yoga-Mudra.
- Ushtrasana
  This asana belongs to the category of Vajrasana. It should be practised after practising Vajrasana. "Ushtra" means a camel. In this asana almost all the limbs of the body are arched like those of a ca
- Vrushasana
  "Vrusha" means a bull. An aspirant who performs this asana resembles the image of manliness. He is believed to be a "man-bull" and so this asana is called Vrushasana. Physical flaccidity in a young bo
Leg-Posture
You give out non-verbal cues and gestures on a daily basis, often without even thinking about it, and at times on purpose.
- Garudasana
  When Garudasana is performed, the pose of the body appears to be that of an eagle. So this asana is called Garudasana.
- Vrukshasana
  "Vruksha" means a tree. In this asana, the body assumes the shape of a tree. So it is called Vrukshasana.
- Vatayanasana
  In this asana, the body remains in a half standing position with the support of the heel of one leg and the knee of the second leg. The body assumes the pose worshipping God.
- Santulanasana
  In this asana, one has to balance the body on one leg, hence it is called Santulanasana.
- Natarajasana
  The posture of the body while practising this asana resembles Nataraja. So this asana is called Natarajasana. The pose inspires one to go ahead and work.
- Utkatasana
  Utkatasana is considered to be one of the best asanas. It strengthens the toes and the joints and the muscles of the feet.
- Tarasana
  While practising this asana, the body assumes the posture of a star. So it is called Tarasana.
- Trikonasana
  When the final position is struck in this Yogic exercise, the body of the performer resembles a triangle, hence the name Trikonasana.
- Padahastasana
  If "Pashchimottanasana" is attained in a standing posture, it becomes a different yogic exercise known as "Padahasta¬sana". This asana is also called "Sthita Pashchi mottanasana".
- Chakrasana
  In practising this asana, the spine is twisted in such a way that the body forms a semicircular shape, hence this asana is called "Chakrasana". It resembles a rainbow.
Head Posture
Headstand is one of my favorite yoga poses. It is calming and meditative. It is also the last posture of my Ashtanga yoga cl practice, so I know all of the hard postures are finished and I can chill o
- Sheershasana
  "Sheersha" means a head. This asana is the head-stand pose. This asana is called the king of asanas. It is also known as "Kapaliasana", "Vrukshasana" and "Viparitakarani".
- Urdhva Padmasana
  In this asana, Padmasana is done with the headstand (Sheershasana). There are two techniques for the perfor¬mance of this asana.
- Urdhva Samyukta Padmasana
  This is a very useful asana. Proficiency is accomplished after some vigorous efforts. There are two techniques for the performance of this asana. Both the techniques are explained below.
- Surya Namaskara
  Surya Namaskara signifies paying homage to (Lord) Sun deity. It is a very ancient Indian system of exercise. Facing east, in the early hours of morning, one standing with serene mind offers prayer to
- Dakshasana
  "Daksha" means to stand in attention. So the first position is called Dakshasana.
- Namaskarasana
  Namaskarasana should be practised always in an open and clean place. Do not attempt Namaskarasana when you begin to breathe hard. Practise Namaskarasana on one leg changing the leg alternately.
- Parvatasana
  The body assumes the shape of a hill in this Asana hence it is named Parvatasana. This Asana has come through tradition. Its reference is not found in old texts but the tradition is very old.
- Hasta Padasana
  Assume the posi¬tion as shown in Hastapadasana. Pull the stomach inwards. Bring the other leg to its original position. Let the nose or the forehead touch the knees
- Ekapadaprasaranasana
  Raise the trunk so that it is perpendicular to the floor and bring the left leg forward. Rest it at its original position and stretch the right leg backwards with the heels completely on the floor. Th
- Bhudharasana
  Place the two ankles under the scrotum on each side of perineum, the left knee on the left (side) and the right one on right (side) and, firmly holding with the hands the feet which (thus) made to tou
- Ashtanga Pranipatasana
  Retaining the breath, place the knees on the floor. Lower the chest so that it touches the ground. Let the chin touch the lower part of the throat.
- Pranayama
  "Pranayama" literally means "to expand Prana" (vital force). In the 49th Sutra of Sadhanapada of Patanjala Yogasutra, the great Rishi Patanjali has defined Pranayama as a process in which respiration
- Moola Bandha
  This is one type of pranayama yoga. Press the lower abdominal muscle with the right heel and place the left heel at the root of the genitals.
- Jalandhara Bandha
  This also one type of pranayama.Jalandhar Bandha is practised at the end of in¬halation and in the beginning of retention of breath. At the end of Puraka or inhalation, it becomes" Antarika Kum¬bhaka"
- Uddiyana Bandha
  This Bandha can be practised in either standing posture or sitting posture. In the standing posture, place the hands slightly above the knees. Bend the body slightly -forward.
- Bhastrika
  In Sanskrit, Bhastrika means "bellows". This exercise is characterized by continual exhalation of breath, producing a sound similar to a blacksmiths bellows. It is a combination of Kapalabhati and Uj
- Bhramari
  The word Bhramari is derived from Bhramara which means a black bee. While practising this Pranayama, the sound produced through the nostrils resembles the buzzing of a black bee.
- Plavini
  Plavini means that which makes one swim. Plavini Pranayamaenables an aspirant to swim in water. Some skill is required for practising this Pranayama.
- Moorchchha
  An aspirant practising this Pranayama falls into a swoon and he remains in an unconscious state. Hence this Pranayama is called "Moorchchha".

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Yoga Postures & Benefits yoga sitting postures Asana is defined as "posture;" its literal meaning is "seat." Originally, the asanas served as stable postures for prolonged meditation Padmasana "Padma" means lotus. Padmasana acquires its name because when performed this resembles a lotus. This is also known as Kamalasana yoga posture Baddha Padmasana This is a variation of Padmasana. This asana is not meant for meditation. This is chiefly meant for health-improvement and for making the body strong Parvatasana Parvata means a mountain. This asana is also known as "Viyogasana", because it involves a special How to do Parvatasana of Yoga. Only healthy persons should practise this asana. Utthita padmasana This asana is a variation of Padmasana. In this asana, the body is lifted up with both the hands on the floor. This is the reason why it is called" Utthita Padmasana" or Lolasana or Dolasana. Kukkut Asana "Kukkuta" is a Sanskrit word which means a cock. This asana or posture resembles that of a cock and hence the name is Kukkutasana. Garbhasana When this asana is performed, the pose achieved resembles that of a human foetus in the womb. So this asana is called Garbhasana. Siddhasana This asana is performed mostly by the Siddhas- semi divine beings. This is the reason why this asana is called Siddhasana. Simhasana Simhasana is one of the eighty-four asanas. This asana is also called Bhairavasana. The face posture of this asana, when followed in Vajrasana and Bhadrasana, is known as Simhasana. Mandakasana While performing this asana, the body takes the shape of a frog. So this asana is called Mandukasana. Gomukhasana "Go" means a cow. "Mukha" means face. When this asana is performed, the performers posture resembles a cow-head. So it is called Gomukhasana. This is one of the eighty-four asanas. Padangusthasana In ancient times, the persons who lived in Gurukulas and observed celibacy used to practise this asana regularly. With Sheershasana and Sarvangasana, this asana has been given special importance by ou Kandapeedanasana This asana is difficult to perform. This asana presses the Kanda (the place near the navel). So it is called Kandapeedanasana. Veerasana "Veera" means a hero, a warrior. The practice of this asana increases appetite. Those who perform this asana develop the spirit of adventure, enthusiasm and bravery in them. Paschimotannasana This asana is also known as "Ugrasana". "Ugra" means "Shiva". lord Shiva is believed to be the god of annihilation. So he is called "Ugra" or "the terrible". As this asana is very difficultto practise Janu Shirasana Certain characteristics of this asana are typically the same as those of Pashchimottanasana. In this variation of Pashchimottanasana one leg is extended. Ardha Matsyendrasana "Ardha" means half. This asana is named after Yogi Matsyendranath who first taught it to the aspirant of Hatha Yoga. It is said that Matsyendranath was the disciple of Lord Shiva. Purna Matsyendrasana This asana is easy for those who have practised Ardha Matsyendrasana for some time. Purna Matsyendrasana is a bit difficult to perform in the beginning. Vakrasana In this asana, the upper part of the body is completely turned and twisted. The spine, the muscles of the hands, the legs and the back are stretched. Ardha Vakrasana In this asana, the Lipper part of the body is twisted and the spine and the back muscles are stretched. Supine Postures Supine means lying on your back. Supine Yoga Postures are exercises which are done when you are in the lying position, face upward. Shavasana Shavasana is also called"Mrutasana". This asana is very useful for meditation, Pranayama, Japa, etc. This asana should precede other asanas. Ekapada Uttanasana This asana gives sufficient exercise to the abdominal muscles. This asana is to be performed with one leg at a time and then changing it to the other leg. Uttanapadasana This asana is very useful for removing the excess fat of the body. It is like Ekapada Uttanasana with the variation that in Uttanapadasana both the legs are to be lifted and lowered together. Pavanamuktasana As its name suggests, this asana gives relief from excess wind in the belly. This asana can be performed by raising one leg or both the legs. Setubandhasana Setu means bridge; bandha means formation or construction. In this asana, the body is arched as if to form a bridge. So this asana is called Setubandhasana. This asana is very easy to practise. Person Tolangulasana When this asana is performed, the body takes the shape of scales. So it is called Tolangulasana. Matsyasana This asana is known as Matsyasana because in this asana, with the help of Plavini Pranayama, one can float on the su rface of water, Iike a fish. "Matsya"is the Sanskrit word for fish. Katiasana This asana is very beneficial to the waist and the abdo¬men. It is a bit difficult to practise but with continuous and regular practice, one will be able to practise it with ease. Suptabhadrasana This asana is also called "Suptagorakshasana". Japa, Pranayama, Dhyana (Meditation) and other activities can be performed easily in this asana. This can be performed in two different postures. Viparitakarani Mudra Mudras are the developed forms of asanas. Holding the body irl particular postures in order to control the sense organs is of prime importance in asanas, whereas in Mudras, main thrust is given on Pra Sarvangasana This is one of the most important asanas. Sarvangasana literally means "all parts pose". When this asana is practised, all the parts of the body are exercised. So it is called Sarvangasana. Halasana Halasana is so named because the posture assumed in doing this asana resembles a plough, for which Hala is the Sanskrit word. Abdominal Posture Good posture can work wonders for your overall health and sense of well-being. When you stand and sit with the right posture, you can avoid back-aches and slumping shoulders. Ardha Shalabhasana "Shalabha" is the Sanskrit word for locust. "Shalabh¬asana" is so called because, while performing it, the body assumes a posture which resembles a locust. When this posture is practiced with one leg Purna Shalabhasana When Shalabhasana is practiced with both the legs raised together, it is called "Puma Shalabhasana". There are two variations of this posture. Below both the variations are explained. Bhujangasana "Bhujanga" means a serpent. In the pose of Bhujangasana, one imitates a cobra reared up on its caudal support and the hood fully expanded. So this posture is called Bhujangasana. Dhanurasana Dhanusha means a bow. The hands are used like a bowstring to pull the head, trunk and legs up and the posture resembles a bent bow. Therefore this posture is called Dhanurasana. This posture bends the Makarasana "Makara" means a crocodile. In this posture, the body assumes the shape of a crocodile floating in water. So, this posture is called Makarasana. Viparita Matsyasana This is a reverse posture of Matsyasana, hence it is called Viparita Matsyasana. This is called Supta Padmasana also. Hand Postures Mudras are a special type of sign-language spoken with the hands using hand gestures and finger postures. Mudras, Hand Positions of the Buddha, are often incorporated in meditation and yoga practice. Mayurasana "Mayura" means a peacock. This posture is a straight plane with the forearms as levers. When this posture is performed, the body assumes the posture which resembles a peacock, which explains the Sansk Vrishchikasana "Vrishchika" means a scorpion. In this asana, the body assumes the pose of a scorpion. So it is called Vrishchikasana. Those who can practice Sheershasana or Hastavrikshasana for a long time can pr Bakasana "Baka" means a stork. Bakasana is one among the best of the Postures. Two different techniques have been given here. Tolasana This is a variation of Bakasana. This posture is also called Tulitasan. Utthita Dwihastabhujasana This posture is a variation of Tolasana. It is a little difficult to practice . An aspirant must have strong arms to practice this posture. Uttamangasana To practice Uttamangasana is not so easy as either Lolasana or Kukkutasana. The body should be strong to practice this posture. Gymnasts can perform this posture very easily. Konasana The posture has a shape of an angle formed by the arms and the legs. So it is called Konasana. In this asana, the balance is maintained with the palms and the heels firmly fixed on the ground. Kneeling Posture Kneeling makes it easier to reach the ground. For example, during gardening, kneeling gives less strain to ones back than bending. Various knee pads and knee mats are sold to make kneeling during gard Vajrasana An aspirant practising this asana achieves a firm and strong posture. It is easy to remain motionless in this posture, hence it is named as Vajrasana. Supta Vajrasana Supta Vajrasanais similar to Ardha Shavasana. It can be placed in the category of Matsyasana. One should practise it only after one J:TIasters Vajrasana. Compared to Vajrasana, Supta Vajrasana require Bhoo-Namana-Vajrasana This is one of the variations of Vajrasana. This is to be performed in the direction opposite to that of Supta Vajrasana. Some consider this asana to be one kind of Yoga-Mudra. Ushtrasana This asana belongs to the category of Vajrasana. It should be practised after practising Vajrasana. "Ushtra" means a camel. In this asana almost all the limbs of the body are arched like those of a ca Vrushasana "Vrusha" means a bull. An aspirant who performs this asana resembles the image of manliness. He is believed to be a "man-bull" and so this asana is called Vrushasana. Physical flaccidity in a young bo Leg-Posture You give out non-verbal cues and gestures on a daily basis, often without even thinking about it, and at times on purpose. Garudasana When Garudasana is performed, the pose of the body appears to be that of an eagle. So this asana is called Garudasana. Vrukshasana "Vruksha" means a tree. In this asana, the body assumes the shape of a tree. So it is called Vrukshasana. Vatayanasana In this asana, the body remains in a half standing position with the support of the heel of one leg and the knee of the second leg. The body assumes the pose worshipping God. Santulanasana In this asana, one has to balance the body on one leg, hence it is called Santulanasana. Natarajasana The posture of the body while practising this asana resembles Nataraja. So this asana is called Natarajasana. The pose inspires one to go ahead and work. Utkatasana Utkatasana is considered to be one of the best asanas. It strengthens the toes and the joints and the muscles of the feet. Tarasana While practising this asana, the body assumes the posture of a star. So it is called Tarasana. Trikonasana When the final position is struck in this Yogic exercise, the body of the performer resembles a triangle, hence the name Trikonasana. Padahastasana If "Pashchimottanasana" is attained in a standing posture, it becomes a different yogic exercise known as "Padahasta¬sana". This asana is also called "Sthita Pashchi mottanasana". Chakrasana In practising this asana, the spine is twisted in such a way that the body forms a semicircular shape, hence this asana is called "Chakrasana". It resembles a rainbow. Head Posture Headstand is one of my favorite yoga poses. It is calming and meditative. It is also the last posture of my Ashtanga yoga cl practice, so I know all of the hard postures are finished and I can chill o Sheershasana "Sheersha" means a head. This asana is the head-stand pose. This asana is called the king of asanas. It is also known as "Kapaliasana", "Vrukshasana" and "Viparitakarani". Urdhva Padmasana In this asana, Padmasana is done with the headstand (Sheershasana). There are two techniques for the perfor¬mance of this asana. Urdhva Samyukta Padmasana This is a very useful asana. Proficiency is accomplished after some vigorous efforts. There are two techniques for the performance of this asana. Both the techniques are explained below. Surya Namaskara Surya Namaskara signifies paying homage to (Lord) Sun deity. It is a very ancient Indian system of exercise. Facing east, in the early hours of morning, one standing with serene mind offers prayer to Dakshasana "Daksha" means to stand in attention. So the first position is called Dakshasana. Namaskarasana Namaskarasana should be practised always in an open and clean place. Do not attempt Namaskarasana when you begin to breathe hard. Practise Namaskarasana on one leg changing the leg alternately. Parvatasana The body assumes the shape of a hill in this Asana hence it is named Parvatasana. This Asana has come through tradition. Its reference is not found in old texts but the tradition is very old. Hasta Padasana Assume the posi¬tion as shown in Hastapadasana. Pull the stomach inwards. Bring the other leg to its original position. Let the nose or the forehead touch the knees Ekapadaprasaranasana Raise the trunk so that it is perpendicular to the floor and bring the left leg forward. Rest it at its original position and stretch the right leg backwards with the heels completely on the floor. Th Bhudharasana Place the two ankles under the scrotum on each side of perineum, the left knee on the left (side) and the right one on right (side) and, firmly holding with the hands the feet which (thus) made to tou Ashtanga Pranipatasana Retaining the breath, place the knees on the floor. Lower the chest so that it touches the ground. Let the chin touch the lower part of the throat. Pranayama "Pranayama" literally means "to expand Prana" (vital force). In the 49th Sutra of Sadhanapada of Patanjala Yogasutra, the great Rishi Patanjali has defined Pranayama as a process in which respiration Moola Bandha This is one type of pranayama yoga. Press the lower abdominal muscle with the right heel and place the left heel at the root of the genitals. Jalandhara Bandha This also one type of pranayama.Jalandhar Bandha is practised at the end of in¬halation and in the beginning of retention of breath. At the end of Puraka or inhalation, it becomes" Antarika Kum¬bhaka" Uddiyana Bandha This Bandha can be practised in either standing posture or sitting posture. In the standing posture, place the hands slightly above the knees. Bend the body slightly -forward. Bhastrika In Sanskrit, Bhastrika means "bellows". This exercise is characterized by continual exhalation of breath, producing a sound similar to a blacksmiths bellows. It is a combination of Kapalabhati and Uj Bhramari The word Bhramari is derived from Bhramara which means a black bee. While practising this Pranayama, the sound produced through the nostrils resembles the buzzing of a black bee. Plavini Plavini means that which makes one swim. Plavini Pranayamaenables an aspirant to swim in water. Some skill is required for practising this Pranayama. Moorchchha An aspirant practising this Pranayama falls into a swoon and he remains in an unconscious state. Hence this Pranayama is called "Moorchchha".
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