Sit on the floor or a yoga mat with your left foot under the right cheek of your buttocks. Rotate your right hip so your right leg is bent in a triangular position over your left leg. The back of the right ankle should connect with the left thigh, close to the knee. The left arm, beginning with the shoulder, should be relaxed but elongated in front of the right leg. The line of the arm should follow that of the leg. The torso twists to the right, with the right arm attempting to touch the left thigh. The hand may rest on the waist or floor if it cannot reach the thigh. Hold this position for two minutes, then repeat the same position using the opposite parts of the body, and twisting the opposite way. The Ardha-Matsyendrasan yoga posture stretches the spine, and kneads the internal organs of the abdominal area.
Lie flat on your back with your buttocks off the ground, supported by your arms and raise both legs into the air. The neck and upper back should remain flat while the rest of your body is vertical in the air. The arms remain close to the body and bend at the elbow so your arms nearly form a ninety degree angle. The back is supported by the hands and grounded elbows. Hold this asana for two minutes, and breathe normally for the full time. The Sarvangasan yoga posture promotes healthy blood flow to the base of the spine as well as flexibility to the back bones, and allows the respiratory, circulatory, genito-urinary, and alimentary systems to naturally emit toxins.
Lie on your back, right arm at right side, left arm at left side. Raise your legs in a vertical position (much like Sarvangasan) and shift your pelvis so the leg and toes come directly overhead. The toes should touch the ground right above the head. The arms stay still next to the body, unless they must also help balance the body for beginners. This asana is held for two minutes. The Haslan yoga posture increases energy and spinal flexibility, aids the thyroid and thymus glands, and increases blood flow to the back’s muscles.
Lie on your back and take a deep breath in. Bend your right leg at the knee and, with both hands that are interlocked at the fingers, help it to your chest. Let your nose touch your knee and make sure the left leg remains in a straight position, parallel with the ground. Release the right leg back into its original position and perform the same movement with the left leg. This exercise should take thirty seconds per leg. The Pavan-Muktasan yoga posture helps to relieve gas and tone the abdomen so less fat accumulates. The knees and hips also benefit from this stretching motion.
Sit in a meditative position with your legs bent at the knee and right foot on top of the left thigh, and left foot on top of the right thigh. Ease into a lying position, with the legs remaining folded. Face the sky and lift your neck and back off the ground. Breathe normally, and place your hands on your feet. The Matsyasan yoga posture stretches the rib cage, strengthens the neck, and broadens the windpipe. Remain in the posture for thirty seconds.
Lie on the ground, stomach to the floor with your arms bent at the elbow and hands up by the shoulders. Using the muscles in the back, start from the chest and raise the upper portion of the body off the ground. The hands should not help with this posture at all, the back does all of the work. Hold this posture for thirty seconds to gain the effects of the Bhujangasan yoga posture as it stretches your spine and reduces abdominal fat accumulation.
Lie on your stomach with your arms stretched out behind you. Bend your legs at the knees and hold your ankles with your outstretched arms. The ankles should be in the air above the buttocks. Remain in the Dhanurasan yoga position for thirty seconds. After you finish the Dhanurasan posture, lie in Shanasan for a bit of time. The body receives little blood flow while in this position, but once released the blood circulates normally again and improves spinal flexibility.
If you have ever seen anyone perform a backbend before, Chakrasan should be simple for you. Lie on your back with your knees bent with your feet hip width apart. Place hands on the ground above your head and push off the ground so the stomach is in the air pointing toward the sky, while feet and hands remain on the ground. Focus vision on the ground in between the hands. The Chakrasan is a powerful yoga posture and promotes spinal flexibility as well as spinal nerve stimulation. Hold this yoga posture for thirty seconds.
Sit on the floor or a yoga mat with the knees bent and feet touching to form a diamond. Your heels should be pulled into the body as tight as possible. The head should be held high while the chin points down. Conduct normal breathing techniques and hold the Bhadrasan yoga posture for two minutes. This yogasana is beneficial to people with urinary issues, as it keeps the bladder and kidneys healthy. Blood is better circulated through the abdominal and pelvic areas as well as the back.
Begin in a squatting position with your arms straight and hands in front of you with fingers turned in toward the body. Push some body weight onto the hands, and slowly lift up your body until you can fully support your body weight. Straighten out the legs, and lean into your arms. The body should be horizontal and the elbows support at the bottom of the rib cage. The Mayurasan yoga posture should be held for thirty seconds and builds arms strength as well as the muscles in the abdomen.
Sit on the ground or a yoga mat with the soles of your feet touching your buttocks. Relax your body, but sit tall at the same time. Place the hands comfortably on the legs and breathe at a normal rate, holding Vajrasan for two minutes. This particular yoga posture relieves sciatic nerve pain and helps the process of digestion.
Lie on your back with either the ground or a yoga mat below you. Straighten out the legs and arms as you stretch them to down to your toes from an overhead position. Hold the toes with your hands and stretch out the middle of the body as far as possible. This gets rid of gas and fat in the lower stomach. Hold the Paad-Paschimottanasan yoga posture for two minutes.