Vajrasana:-[POSTURES]
Vajra means diamond. Figuratively Vajra signifies strength and vigour. By the practice of this Asana the Vajra Nadi which runs through the ankle is toned and strengthened. In a more comprehensive way Vajrasan practice strengthens the entire psycho-physiological system.Sthiti: Sit erect with legs stretched hells together, palms pressing on the floor by the side of the buttocks. --->Fold the right leg at the knee and place the heel under the right buttock--->Fold the left leg at the knee and place the heel under the left buttock. Knees must beb together and rest the palms on the upper thighs. Sit erect in a relaxed state.---->Gently unfold the left leg and keep it straight as in Ekam position.--->Gently unfold the right leg and return to Sthithi.
Sasankasana:-[POSTURES]
The Rabbit or The Crescent Moon Posture. Sasanka mean Crescent Moon. It is also believed that originally the name was Sasaka(Rabbit)Asana(Posture).In the final position of the asana the body resembles a Crescent Moon or Rabbit.Sthiti:-Sit erect with legs stretched, heels together, palms pressing on the floor by the side of the buttocks.-->Slowly bend the right leg, and keep the heel tight under the buttocks.-->Bring the left leg under the left buttock, Keep the knees close to each other, spine erect, the head, shoulders and buttocks in a vertical line . Rest the palms on the upper part of the thighs or covering the knees.--->Catch the right writstz with the palm behind the back-->Bend forward from the waist; rest the forehead on the floor in front of the knees.(Exhale)--->Slowly raise the head and chest up.(inhale)-->Release the hands and keep the palms on the thighs.-->Unfold the left leg and keep it straight-->Unfold the right leg and keep it straight
Dhanurasana:-[POSTURES]
Dhanuh means bow, in the final position of the posture, the body looks like a bow. sthiti:Lie down on the prone with the hand above the head keeping straight alongside the head resting the palms on the ground, touching the chin on the floor, and legs together soles facing up. Keep the body from toes to head in a straight line.-->Fold the knees and hold the respective feet.-->Raise the head, chest and also thighs by tugging the hands and legs, so that the spine is arched backwards like a bow. Look up.-->Return to position no.1-->Return to sthiti.
Bhujangasana:-[POSTURES]
Bhujanga means Serpent. In the final position of the posture,the body looks like a serpent when it raises its hood.Sthiti:Lie down on the prone with the hand above the head keeping straight alonside the head resting the palms on the ground,touching the chin on the floor, and legs together soles facing up. Keep the body from toes to head in a straight line.-->Bend both the elbows and place the palms on the floor by the side of the last rib bone.-->Slowly lift the head and then raise the chest. Feel the weight of the body at the lumbar region.-->Bring the chest and head down, touching the floor with the chin-->Release the hands and place them above the head region on the floor. come back to sthiti.
Matsyasana:[POSTURES]
Matsya means fish. In the final position of the posture it looks like a fish. Those who master this posture can float for a long time in water like a fish.Sthiti:-Lie down on the supine keeping the legs together and hands above the head region ie; from toes to head the entire body in a straight line.-->Bend the right leg and keep the right foot on the left thigh.-->Bend the left leg then keep the left foot on the right thigh; thus assuming Padmasana.-->Place the palms on the floor above the shoulders, on either side of the haead,fingers pointing to the shoulders.-->Then press the palms on the floor,lift the head and chest off the floor.Keep the centre of the crown of the haed on the floor by bending the dorsal and cervical spine backwards.Remove the hand and hook the big toes with the index fingers.-->Release the palms then and place them on the floor above the shoulders ie; position no.3.-->Press the palms and remove the centre of the crown of the head on the floor, then keep it properly on the floor.-->Unfold the left leg-->Unfold the right leg; come back to the sthiti.
Sarvangasana:[POSTURES]
By the practice of this asana, the health of all parts of the Body is maintained. This is acieved by toning and balancing the functioning of the Thyroid.Sthiti:-Lie down on the supine keeping the legs together and stretch the hands straight above the head rigion ie; from toes to head, the entire body in a straight line.-->Raise both the legs together up to 45 degrees from the ground.-->Further raise the legs up to 90 degrees and place the hands by the side of the body.-->Raise further,the buttocks and the trunk taking the support of the arms and the elbows by firmly placing the elbows on the ground and support the back with both the palms. Keep the legs parallel to the ground.-->Keep the trunk and legs in a straight line by supporting the trunk on the shoulders.Keep the head on the floor.
Salabhasana:-[POSTURES]
Salabha is a name of th einsect called Locust. IN the final position it looks like a locust.
Sthiti:Lie down on the prone with the hands above the head keeping straight alongside the head resting the palms on the ground, touching the chin on the floor, and legs together, soles facing up. Keep the body from toes to head in a straight line-->Make the fists and place it under the root of the thigh.-->Raise both the legs together up from the waist.-->Return to position no.1-->Return to Sthiti.
Padmasana:-[POSTURES]
Padma is the lotus. Lotus flower is the symbol of purity, summetry and balance. Practice of Padmasana instills these qualities in the practioneras body-mind system.Sthiti:Sit erect with legs stretched heels together, palms pressing on the floor by the side of the buttocks.-->Fold the right leg at the knee and place the right heel at the root of the left thigh.-->Fold the left leg at the knee and place the left heel at the root of the right thigh. Place your palms on the knees, facing upwards. Join the tips of the thumb and the fore finger, keeping the other fingers straight. Sit erect in a relaxed mood.-->Unfold the left leg and return to Ekam-->Unfold the right leg and return to Sthiti position.
Makarasana:-[POSTURES]Makara means Crocodile. In the final position of the posture, it looks like a crocodile.-->Lie down on the prone with the hands above the head keeping straight alongside the head resting the palms on the ground, touching the chin on the floor, and legs together soles facing up. Keep the body from toes to head in a straight line.-->Keep the legs apart; heels facing each other, toes facing outwards.-->Fold the right hand and place the right palm on the left shoulder. Then similarly keep the left palm on the right shoulder. Keep the chin on the point where the two arms cross.(Rest and relax in this posture)-->Remove the left palm and unfold the left hand, similarly the right palm and hand and come back to position no.1.-->Bring the legs together, come back to the sthiti.
Vakrasana:-Vakra means twist. In the final position of the posture, the body will be in a twisted position.Sthiti:Sit with legs stretched, heels together, palms presssing on the floor by the side of the buttocks.--->Bend the right leg at the knee and place the right foot by the side of the left knee-->Twist the body towards the right side and take the left hand over the right knee and catch the right big toe. Place the right hand behind the trunk and keep the right palm on the floor and look towards the right side-->Release the left hand (unfold the left hand)and keep it by the left side on the floor-->Unfold the right leg and keep it by the side of the left leg
Suptavajrasana:-[POSTURES]
Supta means reclined/dormant. IN the final position of the posture, the back rests on the floor, while keeping the feet under the buttocks as in Vajrasana. Sthiti:-Sit erect with legs stretched, heels together, palms pressing on the floor by the side of the buttocks.-->Fold the right leg at the knee and place the heel under the right buttock.-->Fold the left leg at the knee and place the heel under the left buttock. Knees must be together and rest the palms on the upper thighs.-->Slowly recline backwards keeping the entire body weight on the right elbow and then on the elbow.-->Lie on the back by crossing the hand over the head.-->Release the hands and keep them along the side of the body. Return to position no.3.-->with the support of the elbows slowly come back to Vajrasana position.(Return to position No.2)-->Unfold the left leg and keep it straight.-->Unfold the right leg and keep it straight.-->return to sthiti
SAVASANA:[POSTURES]
Sava Means Corpse. The final position of the body resembles a corpse. This Asana also signifies that one should be dead to all the external and internal stimulations without any response like a corpseSthiti: Lie down on the floor like a dead body. Spread your feet apart and hands apart from the body. Adjust the parts of the body in their most comfortable positions, whic may differ for different practitioners. The aim of the practice of the Asana is to systematically relax all the body parts and internal organs. In an advanced state of practice one can even the mental tensions and stresses.
PRANAYAMA:
Sit erect in Vajrasana. Exhale. Inhale completely, slowly and continuously. This is called Puraka. The abdomen is made to bulge continuously with the air entering especially into the lower sections of the lungs. Before exhaling stop the breath for a second. While exhaling the abdomen is drawn inwards continuously and slowly. Before the breath is reversed, stop the breath for a second and inhale. Repeat the breathing cycle. There should be no jerks in the whole process. It should be smooth, continuous and relaxing.
Madhyama(Thoracic breathing):-In this sectional breathingn performed while sitting erect in Vajrasana, inhalation and exhalation are performed by expanding and contracting the chest only. Air flows through both nostrils, slowly and conntinuously. The abdomen is controlled to avoid its bulging. The middle lobes are opened up fully by this type of breathing
Bhastrika Pranayama:-Sit comfortably in an erect spine position.-->Perform deep and long inhalations and exhalations continuously.-->During the practice emphasize more on the thorax activity.-->The speed of breathing is 120 stokes as in Kapalabhati.-->after 10-15 strokes halt the practice and enjoy the Kevala Kumbhaka(automatic suspension of breathing)by being silent. continue after a minute. Repeat 3 rounds.