Sit on the heels. Open the knees wide and place the hands on the floor in between the knees, fingers pointing in. Lengthen the spine. Inhale through the nose. Open the mouth and extend the tongue. Gaze upward while keeping the head steady, then exhale with a loud and long "ha" sound like a lion. Close the eyes and mouth. Repeat.
Cautions
Point the fingers forward if there is discomfort in the arms or shoulders.
Benefits of Lion Pose
Releases anger and frustration
Stimulates the throat chakra Helps in introversion and inability to speak one's mind Stretches the facial muscles Relieves halitosis Prevents wrinkles
KAPOTASANA or PIGEON POSE
kapotasana in Sanskrit, provides a deep stretch to the hips. It's the most basic of several pigeon variations. The pose is a half split with the back leg reaching back and the front leg bent. The torso remains upright.
Instructions
Begin in downward facing dog.
Exhale and bring the left leg forward, bending the knee. Place the calf and outer thigh on the floor. Lower the pelvis toward the floor. Stretch the back leg straight back, toes untucked. Support an upright torso with the fingertips on the floor beside the hips. Open the chest and gaze forward. Breathe while holding the pose. Inhale and step back to downward facing dog. Change sides.
Cautions
Avoid if there is hip injury.
GOMUKHASANA or COW FACE POSE
Instructions
Sit with your legs folded underneath you as in thunderbolt pose.
Lean to your right and cross your left leg over your right leg, stacking your knees. Point your toes behind you. Reach your right hand behind your back with an exhale. Reach your left arm up with an inhale and lengthen your spine. Clasp your hands behind your back. Close your eyes and breathe while holding the pose.
Cautions
Do not strain; if hands don't touch behind the back, hold opposite elbows.
Benefits of Cow Face Pose
Relieves pain and stiffness in the back
Stretches the legs and hips Improves posture Relaxes the mind
vajrasana, is an important beginner's meditation posture. With the legs folded under the sit bones, the back is effortlessly straightened.
VAJRASANA or THUNDERBOLT POSE
Instructions 1. Kneel with your knees together. 2. Sit back on your heels with an exhale, allowing your toes to touch and heels to widen. 3. Rest your palms on your thighs. 4. Close your eyes and breathe while holding the pose.
Cautions
Avoid if you have a knee injury
Benefits of Thunderbolt Pose
Improves digestion Relieves menstrual dicomforts Activates prana in sushumna nadi Redirects sexual energy for meditation purposes
USHTRASANA or CAMEL POSE
Instructions:
Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground side by the buttocks. Bend your leg by the keens and sit on your heels placing the buttocks between the heels, the right big toe overlapping the left. Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling. Keep your hand on thighs. Inhale and arch your back and place your palms on the heels of the feet. Keep your arms straight. Do not strain your neck keep it neutral. Let your neck be free. Stay in this final position for couple of breaths or as much longer as you can. Breathe out and slowly come to the normal position withdrawing your hands from the feet.
Benefits:
Ustrasana Stretches the anterior muscles of the body.
Improves flexibility of spine and strengthens it. Camel Pose Improves digestion Gives relaxation to the lower back. Useful as an initial practice for back bending. Indigestion Low back ache. Cervical spondylitis Reduces abdomen fat. Thyroid and parathyroid. Menstrual problems.
Contraindications: –
People suffering from severe back and neck injury, high or low blood pressure, migraine or other severe headache should perform this asana or posture under the guidance of a yoga therapist or expert.
MANDUKASANA or FROG POSE
Instructions:
Comfortably sit in Vajrasana (thunderbolt Pose)
Close the fists of your both hands.
While clinching the fists press your thumb inside with the fingers. While pressing the navel with your both fists exhale and bend forward. Hold the breath when you are in the position of bend forward and keep looking straight. Stay in this position for some time (hold the position as much as you can), inhale and come back to starting position (Vajrasana). Repeat this for three to four times.
Benefits:
Increases the quantity of insulin so it is beneficial for curing diabetes.
Cure the problems related to stomach. It is beneficial in cardiovascular diseases. Useful for flexibility of thighs and legs. Reduces extra fat from thighs and hips. It improves the functioning of digestive system and excretory system. It cures the pain of ankles, knees and back.
Contraindications:
Those People who are suffering from abdominal injuries and any kind of back pain do not perform the Manduk asana. In case of knee injury avoid this. SHASHANKASANA or RABBIT POSE
1. Sit in Vajrasana , the Thunderbolt pose or the kneeling pose. Place your hands on the thighs and breathe in a relaxed manner. 2. Raise both your hands above the head, palms facing forward. The arms should be in line with the shoulders. 3. Slowly bend down and bring the hands forward, till the hands and forehead touched the ground. Exhale while you are bending forward. 4. In the final position the forehead and hands rest on the ground. Rest in this position for as long as you are comfortable. In the final position slow rhythmic and relaxed breathing can be done.
Benefits:
1. This asana relaxes the mind and relieves depression.
2. It tones the pelvic muscles and relieves sciatic pain. 3. It can help in sexual disorders. 4. It gives a good relaxing stretch to the upper body.
