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Let's learn concretely.

1. Akarna Dhanurasana (Shooting Bow position)

Exercise Name: Akarna Dhanurasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Shooting Bow Position
Benefits: Reduces Back Pains, Enhances flexibility of the thighs, neck,
spine, and the shoulders, and Reduces women's menstrual problems.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Hold the toe of the
left leg with the help of the index finger and the thumb of the right hand.
Holding the toe this way, pull the leg by folding it at the knee so that your
left foot is parallel to your right thigh. Hold the toe of the right leg with the
help of the index finger and the thumb of the left hand. Slowly, pull the
left leg further, in a way, which brings the left foot towards the right ear,
the left knee towards the left armpit, and the left thigh close to the
abdomen. Hold the breath and then exhale slowly. Stay in this position for
a few seconds. Slowly come back to the original position. Replicate the
same steps by reversing the position of the legs. Make sure that there are
no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute ankle or knee pain or
injury, and those who had a knee or an ankle surgery recently must
consult their doctor before practicing it.
Diseases Cured: Arthritis, Rheumatic Conditions, Asthma, Ovary
Disorders, Tuberculosis, Tonsillitis, Cough, Indigestion, and Constipation.

2. Padmasana (Lotus position)

Exercise Name: Padmasana
Exercise Category: Application:- Meditative Body Position - Sitting
English Name - Lotus Position
Benefits: Relaxes the mind, Augments vitality, Stimulates the pelvis,
abdomen, endocrine glands, and the bladder, Makes ankles, joints and the
knees supple, Improves meditation and concentration, Reduces anxiety, and
Strengthens the spine.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Bend the right leg at
the knee and place the right foot on the left thigh. Then bend the left leg at
the knee and place the left foot on the right thigh. Make sure that the head,
neck, and the spine are all straight. Place the right hand on the right knee
and the left hand on the left knee, with the palms touching the knees. Stay in
this position for 2-3 minutes. Then slowly come back to the original position.
Try to increase the time gradually.
Specialist's Comments: Persons suffering from acute ankle or knee pain or
injury, and those who have had a knee or an ankle surgery must consult their
doctor before practicing it.
Diseases Cured: Insomnia, Asthma, Hysteria. Also cures back problems, and
reduces menstrual difficulties.

3. Siddhasana (Perfect position)

Exercise Name: Siddhasana
Exercise Category: Application:- Meditative Body Position - Sitting
English Name - Perfect Position
Benefits: Relaxes the mind, Augments vitality, Stimulates the pelvis,
abdomen, endocrine glands, and the bladder, Makes ankles, joints and the
knees supple, Improves meditation and concentration, Reduces anxiety, and
Strengthens the spine.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side with the palms
touching the ground and the fingers pointing forward. Bend the left leg at
the knee, place the sole of the left foot in such a way that it presses the anal
slot. Then bend the left leg at the knee and place the left foot on the right
thigh. Make sure that the head, neck, and the spine are all straight. Place the
right hand on the right knee and the left hand on the left knee with the
palms touching the knees. Stay in this position for 2-3 minutes. Then slowly
come back to the original position. Try to increase the time gradually.
Specialist's Comments: Persons suffering from acute ankle or knee pain or
injury, and those who have had a knee or an ankle surgery must consult their
doctor before practicing it.
Diseases Cured: Indigestion, Asthma, Heart Diseases, Dysentery, Diabetes,
Joint Ailments, and Tuberculosis.

4. Vajrasana (Thunderbolt position)

Exercise Name: Vajrasana
Exercise Category: Application:- Meditative Body Position - Sitting
English Name - Thunderbolt Position
Benefits: Relaxes the mind, Strengthens the calf muscles, Makes the ankles,
joints, and the knees supple, Improves meditation and concentration,
Reduces anxiety, Perks- up the digestive system, Eradicates gas trouble, and
Strengthens the legs and thighs.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side with the palms
touching the ground and the fingers pointing forward. Fold the left leg at the
knee. Place the foot under the left buttock in such a way that the sole is
tilted inwards and the heel at the side of the anus. Replicate the same steps
on the right leg. Both the knees should touch each other. Place the right
hand on the right knee and the left hand on the left knee, with the palms
touching the knees. Look straight. Make sure that the head, neck, and the
spine are all straight. Breathe normally. Stay in this position for as long as
you can. Then slowly come back to the original position. Try to increase the
time gradually.
Specialist's Comments: Persons having piles should not practice it. Also,
persons suffering from acute ankle or knee pain or injury, and those who
have had a knee or an ankle surgery must consult their doctor before
practicing it.
Diseases Cured: Constipation, Indigestion, Gas, Myalgia, Sciatica, Flatulence,
and other stomach problems.

5. Paschimottanasana  (Back Stretching position)

Exercise Name: Paschimottanasana
Exercise Category: Application:- Health Oriented Body Position - Sitting
English Name - Back Stretching Position
Benefits: Relaxes the mind, Reduces Fat, Improves the condition of kidney,
liver, and abdomen, Reduces Back Pains, Strengthens the hamstrings, back,
and shoulders, Reduces menstrual problems, and improves sexual vigor.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Raise your arms
straight towards the sky at an angle of 90 degrees, with your fingers
pointing straight towards the sky. Slowly drag your arms and the trunk
forward. Bend both the arms at the elbows. Clasp the thumb of your right
foot with the thumb and the index finger of the right hand, and the thumb of
your left foot with the thumb and the index finger of the left hand. Let the
elbows rest on the floor and the forehead touch the knees. Feel the stretch.
Keep this position for a few seconds. Then slowly come back to the original
position. Try to increase the time gradually, taking it to 8-10 minutes. Do not
try to force the things. This asana might require a lot of practice before you
actually reach the exact position. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute back or knee pain or
injury, and those who have had a spine or knee surgery must consult their
doctor before practicing it. Pregnant women, particularly those who do not
have the experience of doing this asana should avoid it. Persons having ulcer
in abdomen should not practice it.
Diseases Cured: Liver Disorders, Hiccough, Sciatica, Liver Diseases, High
Blood Pressure, Infertility, Insomnia, Sinusitis, Indigestion, Constipation, and
Dyspepsia.

6. Parvatasana (Mountain position)

Exercise Name: Parvatasana
Exercise Category: Application:- Health Oriented Body Position - Sitting
English Name - Mountain Position
Benefits: Relaxes the mind, Reduces Fat, Improves the condition of kidney,
liver, and abdomen, Reduces Back Pains, Strengthens the hamstrings, back,
and shoulders, Reduces menstrual problems, and improves sexual vigor.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold the right leg at
the knee and place the right foot on the left thigh. Then fold the left leg at
the knee and place the left foot on the right thigh. Make sure that the head,
neck, and the spine are all straight. Lift the arms, by the side, to the level of
your shoulders with the palms parallel to the floor, and the fingers pointing
sideways. Then twirl the arms upside down so that the palms get parallel to
the sky. Slowly raise the arms over the head so that both the palms are
together (as in Indian Namaste pose), with the fingers pointing towards the
sky. Try to pull your body upwards without lifting it. Keep your head straight
and look in front. Keep this position for as long as you can. Breathe normally.
Then slowly come back to the original position.
Specialist's Comments: Persons suffering from acute ankle or knee pain or
injury, and those who have had a knee or an ankle surgery must consult their
doctor before practicing it.
Diseases Cured: Visceroptosis, Back Problems, and Constipation.

7. Baddha Padmasana (Bound Lotus position)

Exercise Name: Baddha Padmasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Bound Lotus Position
Benefits: Relaxes the mind, Makes ankles, joints and the knees supple and
stronger, Improves meditation and concentration, Strengthens the spine,
and Invigorates the lungs, liver, and the heart.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold the left leg at
the knee and place the left foot on the right thigh. Thenfold the right leg
at the knee and place the right foot on the left thigh. Make sure that the
head, neck, and the spine are all straight. Take the right arm behind the
back and stretch it to clasp the big toe of the right foot with the thumb
and the index finger of the right hand. Then similarly, take the left arm
behind the back and stretch it to clasp the big toe of the left foot with the
thumb and the index finger of the left hand. This will have your arms in an
interlocked position behind your back. Stay erect. Breathe normally. Stay
in this position for 1-2 minutes. Then slowly come back to the original
position. Try to increase the time gradually.
Specialist's Comments: Persons suffering from acute ankle or knee pain,
and those who have had a knee or an ankle surgery must consult their
doctor before practicing it.
Diseases Cured: Indigestion, Back aches, Joint aches, and Flatulence.

8. Laghu Vajrasana (Little Thunderbolt position)

Exercise Name: Laghu Vajrasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Little Thunderbolt Position
Benefits: Tones-up the body, and Strengthens the spine, abdomen, chest,
hips, thighs, arms, and the waist.
Instructions For Exercise: Sit erect. Keep your hands by the side, with
palms touching the ground and the fingers pointing forward. Fold the left
leg at the knee. Place the foot under the left buttock in such a way that the
sole will remain inside and the heel at the side of the anus. Replicate the
same steps on the right leg. Both the knees should touch each other. Place
the right hand on the right knee and the left hand on the left knee, with
the palms touching the knees. Look straight. Make sure that the head,
neck, and the spine are all straight. Stand on your knees in a kneeling
position with the hands beside the thighs. Keep the spine and the head
straight. Start bending your back and the neck slowly towards your heels.
Then, drag your arms towards the knees. Clasp the right knee with your
right hand, and your left knee with the left hand. Tightening the grip on the
knees curl you're back further down till the top of your head touches the
soles of the feet.Comfortably rest your head on the soles. Keep the arms
straight. Keep this position up to 15 seconds. Breathe normally. Then
slowly come back to the original position. Make sure that there are no
jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, back,
neck, or ankle pain or injury, and those who have had a knee, elbow, spine,
neck, or ankle surgery must consult their doctor before practicing it.
Diseases Cured: Back Aches.

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And now, let's continue with the sitting Yoga asanas:

9. Matsyasana (Fish position)

Exercise Name: Matsyasana
Exercise category: Application:- Health Oriented Body Position Sitting
English Name - Fish Position
Benefits: Strengthens the thighs, Makes the neck nimble, Improves the
functioning of thyroid, adrenal, pituitary, and pineal glands, Stimulates and
strengthens the abdomen, Perks-up the nervous system, and Nourishes the
kidneys.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side with the palms
touching the ground and the fingers pointing forward? Fold the left leg at the
knee and place the left foot on the right thigh. Then fold the right leg at the
knee and place the right foot on the left thigh. Make sure that the head,
neck, and the spine are all straight. Using your elbows and hands, tilt
backwards to place the top of your head on the floor. This will make quite a
discernible curve in your back. Adjust the top of your head comfortably on
the floor. Move your arms towards the feet. Then clasp the big toe of your
right foot with the thumb and the index finger of the left hand, and the big
toe of your left foot with the thumb and the index finger of the right hand.
Make sure that your neck doesn't twist. Breathe normally. Stay in this
position for as long you can. Then slowly come back to the original position.
Try to increase the time gradually. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute neck, knee, or back
pain or injury, and those who have had a neck, knee, or spine surgery must
consult their doctor before practicing it.
Diseases Cured: Asthma, Thyroid Ailments, and Back Problems.

10. Yogamudrasana (Stoop position)

Exercise Name: Yogamudrasana
Exercise category: Application:- Health Oriented Body Position Sitting
English Name - Stoop Position
Benefits: Strengthens the back, abdominal muscles, Stimulates Pancreas,
Strengthens the liver, Perks-up the nervous system, and improves sexual
vigor.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side with the palms
touching the ground and the fingers pointing forward. Fold the right leg at
the knee and place the right foot on the left thigh. Then fold the left leg at
the knee and place the left foot on the right thigh. Make sure that the head,
neck, and the spine are all straight. Take both the arms behind the back and
get hold of the right wrist with the left hand. This will have your arms in an
interlocked position behind your back. While exhaling, start bending
downwards till your nose touches the floor. Don't lift your buttocks off the
ground. Stay in this position for 5-10 seconds Then slowly come back to the
original position. Try to increase the time gradually. Make sure that there
are no jerky movements while practicing the asana.
Specialist's Comments: Persons having hypertension should not practice it.
Also, persons suffering from acute back or knee pain or injury, and those
who have had a spine or knee surgery must consult their doctor before
practicing it. Pregnant women should not do it.
Diseases Cured: Constipation, Indigestion, Gas, Diabetes, Asthma, Insomnia,
and Gas Trouble.

11. Kukkutasana (Cock position)

Exercise Name: Kukkutasana
Exercise category: Application:- Health Oriented Body Position Sitting
English Name - Cock Position
Benefits: Strengthens the ankles, joints, knees, wrists, elbows, shoulders,
and improves the digestive system.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold the left leg at the
knee and place the left foot on the right thigh. Thenfold the right leg at the
knee and place the right foot on the left thigh. Make sure that the head,
neck, and the spine are all straight. Drag the interlocked legs towards your
chest. Insert the right arm in the space between the right thigh and the right
calf. Then insert the left arm in the space between the left thigh and the left
calf. Place the hands on the floor so that the palms touch the ground and the
fingers point forward. Keep the interlocked legs close to your chest. Then
press your hands firmly against the floor, inhale, and lift your body up so that
it's off the floor, with only your hands touching the floor. The whole body
weight should be on your hands. Keep the arms straight. Your elbows should
be clutched between your thighs and the calves. Keep the head still and look
straight. The perfect position is when you are absolutely parallel to the floor.
Stay in this position for a few seconds. Breathe normally. Then slowly come
back to the original position. Try to increase the time gradually. Make sure
that there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle or
shoulder pain or injury, and those who have had a knee, ankle, and elbow or
shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Intestinal Worms, Dysentery, Constipation, and Indigestion.

12. Utthita Padmasana (Elevated Lotus position)

Exercise Name: Utthita Padmasana
Exercise category: Application:- Health Oriented Body Position Sitting
English Name - Elevated Lotus Position
Benefits: Strengthens the ankles, joints, knees, wrists, elbows, shoulders,
and improves the digestive system.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold the left leg at the
knee and place the left foot on the right thigh. Then fold the right leg at the
knee and place the right foot on the left thigh. Make sure that the head,
neck, and the spine are all straight. Then press your hands firmly against the
floor, inhale, and lift your body up so that it's off the floor, with only your
hands touching the floor. The whole body weight should be on your hands.
Keep the arms straight. Keep the head still and look straight. The perfect
position is when you are absolutely parallel to the floor. Stay in this position
for a few seconds. Breathe normally. Then slowly come back to the original
position. Make sure that there are no jerky movements while practicing the
asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle or
shoulder pain or injury, and those who have had a knee, ankle, elbow, or
shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Intestinal Worms, Dysentery, Constipation, and Indigestion.

13. Mayurasana (Peacock position)

Exercise Name: Mayurasana
Exercise Category: Application:- Health Oriented Body Position - Sitting
English Name - Peacock Position
Benefits: Relaxes the mind, Reduces Fat, Improves the condition of kidney,
liver, and abdomen, Reduces Back Pains, Strengthens the hamstrings, back,
and shoulders, Reduces menstrual problems, and improves sexual vigor.
Instructions For Exercise: Sit erect. Keep your hands by the side, with the
palms touching the ground and the fingers pointing forward. Fold the left leg
at the knee. Place the foot under the left buttock in such a way that the sole
will remain inside and the heel at the side of the anus. Replicate the same
steps on the right leg. Place the right hand on the right knee, and the left
hand on the left knee, with the palms touching the knees. Look straight.
Make sure that the head, neck, and the spine are all straight. Spread your
knees at a distance of around one feet. Rest the stretched palms on the
ground and twist the arms inside out to place your hands between the
knees, with the fingers point inwards. Bend a little downwards, fold the arms
at the elbows. Rest the abdomen on the elbows and lift yourself by pressing
the hands firmly against the floor. Make sure that the lift is smooth and slow.
Bring your legs, waist, shoulders, and the head in a straight line. Keep the
forearms straight. The perfect position is when you are absolutely parallel to
the floor. Stay in this position for a few of seconds. Then slowly come back
to the original position. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, neck, knee, or
shoulder pain or injury, and those who have had a shoulder, neck, knee, or
elbow surgery must consult their doctor before practicing it. Those suffering
from cervical spondilitis should not practice it.
Diseases Cured: Asthma, Insomnia, Visceroptosis, Obesity, Piles,
Constipation, Dyspepsia, High Blood Pressure, Osteoporosis, and Sinusitis.

14. Ardh Matsyendrasana (Half Spinal Twist position)

Exercise Name: Ardh Matsyendrasana
Exercise Category: Application:- Health Oriented Body Position - Sitting
English Name - Half Spinal Twist Position
Benefits: Alleviates back pain, Helps in diabetes, asthma, kidney, and liver
disorders, Strengthens the back, neck, and the shoulders, and improves the
posture.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Make sure that the
head, neck, and the spine are all straight. Fold the left leg at the knee. Cross
the left leg over the right leg to place the left foot on the right hand side of
your right knee. Bring your right arm over the left knee to clasp the big toe of
the left foot with the thumb and the index finger of the right hand. The
position will have your left knee clutched under your right armpit. Keep the
arm straight. Then bend the left arm at the elbow to take it behind your
back. Place it on your right thigh. Twist your back towards your left side as
much as you can. Also, turn your head towards the left shoulder in such a
way that your chin and the shoulders are in a straight line. Keep your head
still. Keep this position for as long as you can. Breathe normally. Then slowly
come back to the original position. Replicate the twist on the other side by
reversing the position of the legs. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute neck, thigh, knee,
shoulder, or back pain or injury, and those who have had a neck, thigh, knee,
spine, or shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Indigestion, Constipation, Spine Disorders, and Dyspepsia.

15. Gomukhasana (Cow Face position)

Exercise Name: Gomukhasana
Exercise Category: Application:- Health Oriented Body Position - Sitting
English Name - Cow Face Position
Benefits: Enhances flexibility of the shoulders and spine, and Strengthens
the liver, kidneys, abdomen muscles, chest, lungs, and the heart.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in front.
Bend the toes forward. Keep your hands by the side, with the palms touching
the floor and the fingers pointing forward. Fold the right leg at the knee and
place the right foot beside the left buttock in such a way that the heel touches
the left buttock. Then fold the left leg at the knee. Cross it over the right leg and
place the left foot beside the right buttock in such a way that the heel touches
the right buttock. This will bring both the knees parallel to each other. Then
bend the right arm at the elbow and slowly drag it behind the back to take the
outstretched hand upwards in the direction of the neck. Raise the left arm to
take it behind the back by bending it at the elbow, with the forearm touching the
back of the head, and the elbow pointing straight towards the sky. Clasp the
right hand with the left hand. This will have your hands in an interlocked position
behind your back. Feel the stretch. Make sure that the head, neck, and the
spine are all straight. Stay in this position for one minute. Then slowly come
back to the original position. Replicate the same steps by reversing the position
of the arms. Try to increase the time gradually. Make sure that there are no
jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute shoulder, elbow, or
back pain or injury, and those who have had a shoulder, spine, or elbow
surgery must consult their doctor before practicing it. Persons having
bleeding piles should not practice it.
Diseases Cured: Rheumatism, Polyurea, Axilla Tumor, Constipation, and
Dyspepsia.

16. Durvasana (Trascible Sage position)

Exercise Name: Durvasana
Exercise Category: Application:- Health Oriented Body Position - Sitting
English Name - Trascible Sage Position
Benefits: Tones-up the body, Improves Blood Circulation, Perks-up the
nervous system, and strengthens the spine, legs, and the hips.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the floor and the fingers pointing forward. Fold the right leg at the
knee and with the help of the hands, place the right foot on the left thigh.
Insert the right arm in the space between the right thigh and the right calf.
Clasp the heel of the right foot with both the hands and tilt it inwards, close
to the chest. Straighten the right leg at the knee and raise it right up at an
angle of 90 degrees with your right toe pointing towards the sky. Again bend
the straightened right leg at the knee to take it behind your back. Place it
comfortably behind the back. Then, fold the left leg at the knee. Kneel on
your left leg so that your left buttock rests on your left heel. Slowly start
pulling the body up on the left leg. Support the left leg with the right arm.
Keep the left arm back to support the right leg resting behind your back.
Stand comfortably on one leg. Fold both the arms at the elbows, bring both
the hands close to the chest and put the palms together (as in Indian
Namaste pose), with the fingers pointing towards the sky. Keep the head
still. Look straight. Maintain balance. Stay in this position for as long as you
can. Breathe normally. Then slowly come back to the original position.
Replicate the same steps by reversing the position of the legs. Make sure
that there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, hip,
hamstring, or back pain or injury, and those who have had a knee, ankle, hip,
hamstring, or spine surgery must consult their doctor before practicing it.
Diseases Cured: Cures ailments related to the nervous system and blood
circulation.

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Continuing with other sitting Yoga asanas:

17. Sinhasana (Lion position)

Exercise Name: Sinhasana
Exercise category: Application:- Health Oriented Body Position Sitting
English Name - Lion Position
Benefits: Strengthens the respiratory system, Nourishes the thyroid,
Stimulates Pancreas, Strengthens the liver, Perks-up the nervous system, and
Improves sexual vigor.
Instructions For Exercise: Sit erect. Fold both the legs at the knees. Place the
feet under the buttocks and sit comfortably on the heels. Keep your hands
on the respective knees with the palms touching the knees and the fingers
pointing forward. Look straight. Make sure that the head, neck, and the
spine are all straight. Spread your knees at a distance of around one feet.
Also spread the fingers of the palms on the knees. Keep the spine straight.
Open your mouth, stretch the facial muscles, and drag the tongue out of
your mouth as much as you can. Open your eyes as wide as you can. Your
expressions should give a threatening look. Stay in this position for a few
seconds. Then slowly come back to the original position. Release the
tension.
Specialist's Comments: Persons suffering from acute knee or ankle pain or
injury, and those who have had a knee or an ankle surgery must consult their
doctor before practicing it.
Diseases Cured: Tonsillitis, Throat Ailments, Stammering, and Chest, ear,
and abdomen diseases.

18. Garbhasana (Foetus position)

Exercise Name: Garbhasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Foetus Position
Benefits: Relaxes the mind, Tones-up the body, Stimulates digestion, Makes
the back supple, and Strengthens the abdomen muscles.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold the left leg at the
knee and place the left foot on the right thigh. Insert the left arm in the
space between the left thigh and the left calf. Then fold the right leg at the
knee and place the right foot on the left thigh. Insert the right arm in the
space between the right thigh and the right calf. Make sure that the head,
neck, and the spine are all straight. Drag the interlocked legs towards your
chest. Place the hands on the floor, with the palms touching the floor and
the fingers pointing forward. Then fold both the arms at the elbows to take
the hands towards the respective ears. Touch the lobe of the right ear with
the fingers of the right hand and that of the left ear with the fingers of the
left hand. This will have your chest and abdomen firmly pressing against the
interlocked legs. Keep the head still and look straight. The perfect position is
when you are sitting on your tail-bone. Stay in this position for 5-10 seconds.
Then slowly come back to the original position. Make sure that there are no
jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute ankle, knee, elbow, or
back pain or injury, and those who have had a knee, elbow, ankle, or spine
surgery must consult their doctor before practicing it.
Diseases Cured: Constipation, Indigestion, Gas, Joint Pains, Enteritis, and
Flatulence.

19. Bakasana (Crane position)

Exercise Name: Bakasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Crane Position
Benefits: Tones-up the body, Stimulates digestion, Invigorates the
respiratory and the nervous system, and Strengthens the abdomen muscles,
arms, hands, wrists, back, groins, and the shoulders.
Instructions For Exercise: Sit erect. Keep your hands by the side, with palms
touching the ground and the fingers pointing forward. Fold the legs at the
knees. Place the feet under the buttocks. Sit comfortably on your heels. Both
the knees should touch each other. Place the right hand on the right knee
and the left hand on the left knee, with the palms touching the knees. Make
sure that the head, neck, and the spine are all straight. Then, place the palms
on the floor with the fingers spread across. Keeping the hands on the
ground, stand up on your feet, without bending the arms and the knees. This
will have your arms and legs straight and parallel to each other, and your
waist parallel to the sky. Keep the head forward and look in front. Stand on
your toes and tuck your knees into the armpits, making your thighs touch the
torso. Press your hands firmly against the floor, lean a little forward and raise
both your legs off the floor. Fold the legs at the knees and stretch the toes.
This will bring your head, knees, and the toes in a straight line and also
parallel to the floor. Maintain balance. Stay in this position for a few seconds.
Then slowly come back to the original position. Try to increase the time
gradually. Make sure that there are no jerky movements while practicing the
asana.
Specialist's Comments: Persons suffering from acute neck, knee, elbow,
shoulder, or back pain or injury, and those who have had a neck, knee,
elbow, shoulder, or spine surgery must consult their doctor before practicing
it.
Diseases Cured: Indigestion.

20. Utthita Ekpadashirshasana (Extended One-legged position)

Exercise Name: Utthita Ekpadashirshasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Extended One-legged Position
Benefits: Tones-up the body, Stimulates digestion, and strengthens the legs,
arms, hands, wrists, back, and the shoulders.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the floor and the fingers pointing forward. Fold the left leg at the
knee. Clasp the left leg with the hands and tilt it inwards close to the chest,
in such a way that your left toe points towards your right armpit. Support the
leg with hands. Straighten the leg at the knee and raise it right up at an angle
of 90 degrees with your left toe pointing towards the sky. Again bend the
straight leg at the knee to take it behind your back with the help of the
hands. Place it comfortably behind the back. Bring both the arms by the side,
with the palms touching the floor. Press both the hands firmly against the
floor and slowly lift yourself. Make sure that the lift is smooth and slow. Keep
the arms and the right leg straight. The right toe should be well stretched
and pointing outwards. Keep the head still. Look straight. The perfect
position is when your right leg is absolutely parallel to the floor. Maintain
balance. Stay in this position for a few of seconds. Then slowly come back to
the original position. You can also replicate the same steps by reversing the
position of the legs. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle, or
shoulder pain or injury, and those who have had a knee, ankle, elbow, or
shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Indigestion, Abdominal Diseases, and Constipation.

21. Ekpada Shirshasana (One-legged Head position)

Exercise Name: Ekpada Shirshasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - One-legged Head Position
Benefits: Alleviates back pain, Helps digestion, and Strengthens the back,
neck, hamstrings, abdomen muscles, thighs, and the shoulders.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold the right leg at
the knee. Insert the right arm in the space between the right thigh and
the right calf. Clasp the toe of the right foot with both the hands and tilt it
inwards, close to the chest. Straighten the right leg at the knee and raise it
straight up at an angle of 90 degrees with your right toe pointing towards
the sky. Again bend the straightened leg at the knee to take it behind your
back with the help of your right hand. Place it comfortably behind the
back. Fold both the arms at the elbows, bring both the hands close to the
chest and put the palms together (as in Indian Namaste pose), with the
fingers pointing towards the sky. Keep the head still. Look straight. Stay in
this position for 10-20 seconds. Then slowly come back to the original
position. Replicate the same steps by reversing the position of the legs.
Make sure that there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute thigh, knee,
shoulder, ankle, or back pain or injury, and those who have had a thigh,
knee, spine, ankle, or shoulder surgery must consult their doctor before
practicing it.
Diseases Cured: Indigestion, and Spine and neck debility.

22. Kapotasana (Pigeon position)

Exercise Name: Kapotasana
Exercise Category: Application:- Health Oriented Body Position - Sitting
English Name - Pigeon Position
Benefits: Strengthens the spine, chest, neck, abdomen, and the hamstrings,
Tones-up the chest, lumbar region and the pelvic region, Nourishes the
heart, and Stimulates the endocrine and thyroid glands.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side with, the palms
touching the ground and the fingers pointing forward. Look straight. Fold the
left leg at the knee. Drag it backwards. Stretch it fully till your left groin
touches the floor. Keep it straight. Your outstretched legs shall be making a
straight line with your toes pointing in the opposite directions. Fold the
outstretched right leg at the knee and slide it inwards to let the heel of the
right foot touch the left groin. Then fold the outstretched left leg at the knee
to bring your left foot parallel to your back, with the toe pointing towards
the sky. The folded part of the left leg from the toe up to the knee should be
absolutely straight. Slowly raise the arms over the head and curve the back
to clasp the toe of the left foot with both the hands. Stretch the neck
towards the left toe to let the top of your head touch the sole of your left
foot. Feel the stretch. Keep the head still. Keep this position for a few
seconds. Then slowly come back to the original position. Replicate the same
steps by reversing the position of the legs. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, neck, hip,
hamstring, back, or shoulder pain or injury, and those who have had a knee,
ankle, neck, hip, hamstring, spine, or shoulder surgery must consult their
doctor before practicing it.
Diseases Cured: Urinary Disorders, and Backaches.

23. Kurmasana (Tortoise position)

Exercise Name: Kurmasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Tortoise Position
Benefits: Pacifies the mind, Tones-up the body, and Strengthens the
spine, legs, arms, neck, hips, and the abdomen.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the floor and the fingers pointing forward. Fold both the arms at
the elbows and bring both the hands close to the chest and put the palms
together (as in Indian Namaste pose), with the fingers pointing towards
the sky. Keep the head still. Look straight. Bend the knees to move them
apart while keeping the toes together. Drag the legs a little towards you.
Lean forwards in the direction of the bent knees. Insert the arms in the
space created between the legs and the floor. Slide them beneath the
knees until both the arms are straight. Lean you further till your torso
touches the floor. Straighten the legs fully so that they press against your
shoulders. Bend the toes forwards. Rest the chin firmly on the floor. Keep
the head still and look straight. Stay in this position for 30-40 seconds or
more if you can. Breathe normally. Then slowly come back to the original
position. Make sure that there are no jerky movements while practicing
the asana.
Specialist's Comments: Persons suffering from acute ankle, knee, elbow,
shoulder, or back pain or injury, and those who have had a knee, elbow,
ankle, shoulder, or spine surgery must consult their doctor before
practicing it.
Diseases Cured: Abdomen and back ailments.

24. Utthita Paschimottanasana (Extended Forward Bend Position)

Exercise Name: Utthita Paschimottanasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Extended Forward Bend Position
Benefits: Perks-up the nervous system, Helps digestion, and Strengthens
the spine, legs, abdomen, hamstrings, and the hips.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold both the legs
at the knees. Drag the right arm towards the right foot and the left arm
towards the left foot. Slide the fingers beneath the heels to let the heels
rest in your palms. Clasp your heels with the hands and raise your legs
towards the sky till they are fully stretched, with the toes pointing
towards the sky. Drag the head forwards, till your face touches the shin
region. This will make your torso touch the thighs and the knees. Keep the
legs straight and together. Maintain balance on your pelvis. Stay in this
position for 8-10 seconds. Then slowly come back to the original position.
Make sure that there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, hip,
hamstring, or back pain or injury, and those who have had a knee, ankle,
hip, hamstring, or spine surgery must consult their doctor before
practicing it.
Diseases Cured: Indigestion, and Constipation.

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Continuing with some more sitting Yoga asanas:

25. Kurmasana (Advance Stage) (Advance Tortoise position)

Exercise Name: Kurmasana (Advance Stage)
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Advance Tortoise Position
Benefits: Pacifies the mind, Tones-up the body, and Strengthens the
spine, legs, arms, neck, hips, and the abdomen.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold both the arms
at the elbows, bring both the hands close to the chest, and put the palms
together (as in Indian Namaste pose), with the fingers pointing towards
the sky. Keep the head still. Look straight. Bend the knees; move them
apart keeping the toes together. Drag the legs a little towards you. Tilt the
feet inwards to allow the soles touch each other. Insert the arms in the
space created between the legs and the floor. Slide them beneath the legs
until both the arms are straight. Lean forwards in the direction of the feet.
Rest your forehead on the feet. Drag the arms towards your buttocks,
turn the palms inside towards the anus and interlock the fingers. Stay in
this position for 30-40 seconds or more if you can. Breathe normally.
Then slowly come back to the original position. Make sure that there are
no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute ankle, knee, elbow,
shoulder, or back pain or injury, and those who have had a knee, elbow,
ankle, shoulder, or spine surgery must consult their doctor before
practicing it.
Diseases Cured: Abdomen and back ailments.

26. Kandasana (Knot position)

Exercise Name: Kandasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Knot Position
Benefits: Tones-up the body, Strengthens the hips, thighs, knees, ankles,
and the back, and improves sexual vigor.
Instructions For Exercise: Sit erect. Fully stretch both the legs together in
front. Bend the toes forward. Keep your hands by the side, with the palms
touching the ground and the fingers pointing forward. Fold the legs at the
knees. With the help of the hands, drag your feet inwards to bring your
heels close to your genitals. Let the soles of the feet touch each other.
Clasp the right foot with the right hand and the left foot with the left
hand. Pull both your feet towards the torso. This will give your ankles and
knees a real stretch. Place the feet on the torso with the heels tucked in
the navel region. Take the hands off the feet. Bring both the hands close
to the feet and put the palms together (as in Indian Namaste pose), with
the fingers pointing towards the sky. Keep the back straight and the head
still. Look straight. Stay in this position for 20-30 seconds. Breathe deeply.
Then slowly come back to the original position. Make sure that there are
no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, or thigh
pain or injury, and those who have had a knee, ankle, or thigh surgery
must consult their doctor before practicing it.
Diseases Cured: Indigestion and Joint pains.

27. Ustrasana (Camel position)

Exercise Name: Ustrasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - Camel Position
Benefits: Stimulates the abdominal muscles, Activates the nervous system
and the respiratory system, Strengthens the back and the neck, Opens-up
the chest, Helps the lungs and the thyroid, Alleviates pain in the shoulders
and the back, and improves eyesight.
Instructions For Exercise: Sit erect. Keep your hands by the side with the
palms touching the ground and the fingers pointing forward. Fold the legs
at the knees. Place your feet under the buttocks in such a way that the
soles will remain inside and the heels at the side of the anus. Both the
knees should touch each other. Place the right hand on the right knee and
the left hand on the left knee, with the palms touching the knees. Look
straight. Make sure that the head, neck, and the spine are all straight.
Stand on your knees in a kneeling position, with the hands well stretched
and palms touching the thighs. Keep the spine and the head straight. Start
bending your back slowly towards your heels. Then drag your right arm
towards the right heel. Clasp the heel with your hand. Similarly clasp the
left heel with the left hand. Comfortably adjust the hands on the heels.
Keep the arms straight. While inhaling, slowly and carefully drop your
head backwards. Stretch your waist and the neck as much as you can. This
will bring your chest parallel to the sky. Keep this position for position for
5-10 seconds. Breathe normally. Then slowly come back to the original
position. Make sure that there are no jerky movements while practicing
the asana.
Specialist's Comments: Persons suffering from acute neck, thigh,
shoulder, knee, or back pain or injury, and those who have had a neck,
thigh, knee, spine, or shoulder surgery must consult their doctor before
practicing it. Pregnant women and persons suffering from hernia should
avoid it.
Diseases Cured: Cervical, Asthma, Spondilitis, Problems of spine, and
Diseases caused due to phlegm, wind, and bile.

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Prone Yoga Asanas

At last we can continue with the prone Yoga asanas. Prone asanas: The asanas that are practiced by lying prone or face down are called prone asanas. This position is very beneficial for the abdominal muscles. Yoga exercises in prone position tone up the abdomen as well as the pelvic region. Makarasana (Crocodile Pose), Dhanurasana (Bow Pose), and Bhujangasana (Cobra Pose) are some of the key prone asanas.

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Prone Yoga asanas:

1. Bhujangasana (Cobra position)

Exercise Name: Bhujangasana
Exercise category: Application - Health Oriented Body Position - Prone
English Name - Cobra Position
Benefits: Relaxes the mind, Reduces Back Pains, Enhances flexibility of the
thighs, shoulders, neck, and the spine, Strengthens the abdomen and the
lungs, Stimulates digestion, and improves blood circulation.
Instructions For Exercise: Lie prone (face down) on the floor with both
the legs touching each other and the toes stretched outwards. Bend the
arms at the elbows and place both the hands by the side, close to the
chest, with the palms touching the ground and the fingers pointing
forward. Keep both the elbows raised towards the sky. Touch the floor
with your chin. Inhale and slowly raise the chest by pressing the palms
against the floor. Turn the head backwards as much as you can. Curve the
spine and the waist so that the upper part of your body up to the navel is
raised in a fully stretched position. Look up. Keep breathing normally.
Keep this position for at least 5-10 seconds. Then slowly come back to the
original position, while exhaling. Try to increase the time gradually. Make
sure that there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute back or neck pain or
injury, and those who have had a spine or neck surgery must consult their
doctor before practicing it. Persons having ulcer in the stomach, hernia,
tuberculosis in the intestine, and carpal tunnel syndrome should also
consult their doctor before practicing it. Pregnant women should avoid it.
Diseases Cured: Asthma, Dyspepsia, and Sciatica.

2. Makarasana (Crocodile position)

Exercise Name: Makarasana
Exercise category: Application:- Health Oriented Body Position - Prone
English Name - Crocodile Position
Benefits: Relaxes the mind, Improves meditation and concentration, and
Reduces anxiety.
Instructions For Exercise: Lie prone (face down) on the floor. Spread the
legs so that there is a distance of around one/one and a half feet between
them, with the heels placed inwards and the toes outwards. Drag the
arms forwards, fold them at the elbows. Clasp the triceps region of the
right arm with the left hand and that of the left arm with the right hand.
Then rest the forehead comfortably on the entwined arms. Breathe
normally. Relax. Release the tension out of all the body parts.
Diseases Cured: Asthma and other Respiratory Disorders.

3. Dhanurasana (Bow position)

Exercise Name: Dhanurasana
Exercise category: Application:- Health Oriented Body Position - Prone
English Name - Bow Position
Benefits: Reduces Back Pains, Enhances the flexibility of the thighs,
shoulders, neck, and the spine, Strengthens the abdomen muscles,
Stimulates digestion, Reduces fat, Improves blood circulation, Stimulates
the pancreas, and Wards off laxness.
Instructions For Exercise: Lie prone (face down) on the floor with both the
legs touching each other and toes stretched outwards. Bend the arms at
the elbows, form an interlock of the hands to place your chin on the
interlock so formed. Feel relaxed. Fold both the legs at the knees. Raise
them in such a way that the heels are held together above the hips,
without touching them. Then clasp the right ankle with the right hand and
the left ankle with the left hand. Press your stomach against the floor and
tighten your grip on the ankles. Inhale and lift your head, chest, and the
legs simultaneously. Stretch yourself as much as you can. Curve the spine
and the waist so that the upper part of your body up to the navel is raised
in a fully stretched position. Keep the arms straight. The whole body
weight should be on the area around the navel. Look in front. The legs
have to be together all the time. Keep this position for a few seconds.
Then, exhaling, come back to the original position. Repeat the activity 3-4
times. Make sure that there are no jerky movements while practicing the
asana.
Specialist's Comments: Persons suffering from acute back pain or injury,
persons having lumbar spondylosis, ulcer in stomach, hernia, or TB in
intestine, and also those having thyroid or endocrine gland disorders must
consult their doctor before practicing it. Pregnant women should not do it.
Diseases Cured: Gastrointestinal Trouble, Constipation, Indigestion,
Dyspepsia, Abdominal Disorders, Cervical, Spondilitis, Menstrual Disorders,
Urinal Problems, Gas Problems, and Intestinal Disorders.

4. Naukasana (Boat position)

Exercise Name: Naukasana
Exercise category: Application:- Health Oriented
Body Position Prone (Can be done in Supine Position as well)
English Name - Boat Position
Benefits: Improves digestion, Reduces fat, Strengthens the back and
abdomen muscles.
Instructions For Exercise: Lie prone (face down) on the floor with both
the legs touching each other and toes stretched outwards. Stretch the
arms forward in line with your legs, with the palms touching the floor and
your chin resting on the floor. Look straight. Press your hands firmly
against the floor and lift both the legs together without bending them at
the knees. Stretch the legs upwards as much as you can. Keep the toes well
stretched in such a way that the soles of your feet are parallel to the sky.
Then lift both the arms together without bending them at the elbows. Also
lift the head. Keep the hands well stretched. Stretch the arms upwards as
much as you can. Keep the face between the raised arms. Keep this
position for 5-10 seconds. Then, come back to the original position. Repeat
the activity 3-4 times. Make sure that there are no jerky movements while
practicing the asana. You can also replicate the steps in supine position as
shown in the pictures.
Specialist's Comments: Persons suffering from acute abdomen, back,
neck, or shoulder pain or injury, and those who have had a shoulder, spine,
neck, or abdomen surgery must consult their doctor before practicing it.
Those having ulcer in stomach, tuberculosis in the intestine, or hernia
should also consult their doctor before practicing it.
Diseases Cured: Indigestion and Back Problems.

5. Ganda Bherundasana (Two-Headed Bird position)

Exercise Name: Ganda Bherundasana
Exercise category: Application:- Health Oriented Body Position - Prone
English Name - Two-Headed Bird Position
Benefits: Tones-up the body, and Strengthens the spine, abdomen,
chest, hips, legs, thighs, and the waist.
Instructions For Exercise: Lie prone (face down) on the floor with both
the legs touching each other and the toes stretched outwards. Fold the
arms at the elbows and interlock your hands. Place your chin on the
interlocked hands. Feel relaxed. Drag the arms towards the legs and tuck
your hands under the thighs, with the palms touching the floor. Look
forward and stretch your neck. Let the chin rest firmly on the floor. Keep
the arms straight. Exhale, and press your hands firmly against the floor and
slowly lift both your legs upwards as much as you can. This will curl your
back and lift your stomach off the floor. Then, bend both the legs at the
knees to allow your feet to hang downwards so that they are parallel to
the floor. Slowly bring the feet down towards your head. Fold the arms at
the elbows and clasp the right foot with the right hand and the left foot
with the left hand. Slowly drag the feet down to allow them to rest
comfortably on the floor, by the side of your cheeks. Let the heels of the
feet touch the shoulders. Press your feet with the wrists and the forearms.
Interlock the hands and let the palms touch the floor. Keep the head still
and look straight. Keep breathing. Stay in this position for a few seconds.
Then, slowly come back to the original position. Make sure that there are
no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, back, hip, or
hamstring pain or injury, and those who have had a knee, spine, hip, or
hamstring surgery must consult their doctor before practicing it.
Diseases Cured: Back Problems

6. Rajakapotasana (Royal Pigeon position)

Exercise Name: Rajakapotasana
Exercise category: Application:- Health Oriented Body Position - Prone
English Name - Royal Pigeon Position
Benefits: Tones-up the body, Improves Blood Circulation, Strengthens the
spine, legs, arms, neck, hips, and the abdomen.
Instructions For Exercise: Lie prone (face down) on the floor with both the
legs touching each other and the toes stretched outwards. Bend the arms at
the elbows to form an interlock of the hands. Place your chin on the interlock
so formed. Feel relaxed. Then place both the hands beside the shoulders,
with the palms touching the floor and the fingers pointing forward. Keep
both the elbows raised towards the sky. Keep the head straight and look
forward. Slowly raise the chest by pressing the palms against the floor. Also,
fold the outstretched legs at the knees to bring your feet parallel to the neck,
with the toes pointing towards the sky. Curve the spine and the waist so that
the upper part of your body up to the navel is raised in a fully stretched
position. Stretch the neck towards the toes to let the top of your head touch
the soles of your feet. Feel the stretch. Keep the head still. Look up.
Because of the position your breathing would be fast and strenuous. Keep
this position for at least 10-15 seconds. Then slowly come back to the
original position. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, neck, hip,
hamstring, or back pain or injury, and those who have had a knee, ankle,
neck, hip, hamstring, or spine surgery must consult their doctor before
practicing it.
Diseases Cured: Urinary Disorders.

7. Padangustha Dhanurasana (Big Toe Bow position)

Exercise Name: Padangustha Dhanurasana
Exercise category: Application:- Health Oriented Body Position - Prone
English Name - Big Toe Bow Position
Benefits: Tones-up the body, and strengthens the spine, legs, arms, neck,
hips, and the abdomen.
Instructions For Exercise: Lie prone (face down) on the floor with both the
legs touching each other and toes stretched outwards. Bend the arms at the
elbows and place your hands just below the chin. Form an interlock of the
hands. Place your chin on the interlock so formed. Feel relaxed. Fold both
the legs at the knees. Raise them in such a way that the heels are held
together above the hips, without touching them. Then, clasp the right toe
with the right hand and the left toe with the left hand. Press your stomach
against the floor and tighten your grip on the toes. Inhale, and lift your head,
chest, and the legs simultaneously. Curve the spine and the waist so that the
upper part of your body up to the navel is raised in a fully stretched position.
Keep the arms straight. Stretch your legs high over the head. Straighten the
arms at the elbows. The whole body weight should be on the area around
the navel. Keep the head straight between the arms and look in front. The
legs have to be together all the time. Keep this position for 10-15 seconds.
Then, slowly come back to the original position. Because of the position your
breathing would be fast and strenuous. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, neck, hip,
hamstring, or back pain or injury, and those who have had a knee, ankle,
neck, hip, hamstring, or spine surgery must consult their doctor before
practicing it.
Diseases Cured: Indigestion.

8. Purna Shalabhasana (Full Locust position)

Exercise Name: Purna Shalabhasana (Advance)
Exercise category: Application:- Health Oriented Body Position - Prone
English Name - Full Locust Position
Benefits: Tones-up the body, Stimulates digestion, and strengthens the legs,
feet, neck, back, and the hips.
Instructions For Exercise: Lie prone (face down) on the floor with both the
legs touching each other and the toes stretched outwards. Fold the the arms
at the elbows and interlock your hands. Place your chin on the interlocked
hands. Feel relaxed. Drag the arms towards the legs and tuck your hands
under the thighs, with the palms touching the ground. Look forward and
stretch your neck. Let the chin rest firmly on the floor. Keep the arms
straight. Press your hands firmly against the floor and slowly lift both your
legs upwards as much as you can. This will curl your back and lift your
stomach off the floor. Keep the legs together, with the toes pointing towards
the sky. Then, fold both the legs at the knees to allow your feet to hang
downwards. Slowly drag your feet down to allow them to rest comfortably
on the top of your head. Keep the head still and look straight. Keep
breathing. Stay in this position for a few seconds. Then, slowly come back to
the original position. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, neck, hip,
hamstring, or back pain or injury, and those who have had a knee, ankle,
elbow, neck, hip, hamstring, or spine surgery must consult their doctor
before practicing it.
Diseases Cured: Indigestion.

9. Viparita Shalabhasana (Reverse Locust position)

Exercise Name: Viparita Shalabhasana
Exercise category: Application:- Health Oriented Body Position - Prone
English Name - Reverse Locust Position
Benefits: Tones-up the body, and strengthens the spine, legs, arms, neck,
hips, and the abdomen.
Instructions For Exercise: Lie prone (face down) on the floor with both the
legs touching each other and the toes stretched outwards. Fold the the arms
at the elbows and interlock your hands. Place your chin on the interlocked
hands. Feel relaxed. Drag the arms towards the legs and tuck your hands
under the thighs, with the palms touching the ground. Look forward and
stretch your neck. Let the chin rest firmly on the floor. Keep the arms
straight. Press your hands firmly against the floor and slowly lift both your
legs towards the sky. Bring your legs straight up, with the toes pointing
towards the sky. Then, slowly drag both your legs and the hips backwards.
Bend the legs backwards till the soles of your feet touch the ground. Stretch
the feet as far as you can and try to keep the legs as straight as possible. This
will bring your hips just above the crown of your head, and your torso off the
floor. The whole body weight should be on your chin, neck, shoulders, arms,
and the hands. Keep the legs together and the arms straight all the time.
Keep the head still and look in front. Stay in this position for a few seconds.
Because of the position your breathing would be fast and strenuous. Then,
slowly come back to the original position. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, neck, hip,
hamstring, or back pain or injury, and those who have had a knee, ankle,
neck, hip, hamstring, or spine surgery must consult their doctor before
practicing it.
Diseases Cured: Cures problems related to a weak back.

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Supine Yoga Asanas

I'm glad that now we can learn about the supine Yoga asanas. Supine Asanas: The asanas that are practiced by lying flat on the back are called supine asanas. This position enables one to feel relaxed and helps wipe out tiredness. These asanas freshen up the individual and activate the whole body. In most of the supine asanas, the exerciser is required to stretch the legs and the toes. This makes them supple. Uttanpadasana (Raised Foot Position), Shavasana (Corpse Position), and Halasana (Plow Position) are some of the key supine asanas.
 

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Let's start with the supine Yoga asanas.

1. Halasana (Plow position)

Exercise Name: Halasana
Exercise category: Application:- Health Oriented Body Position - Supine
English Name - Plow Position
Benefits: Improves blood circulation, Relaxes the mind, Reduces anxiety,
Stimulates the thyroid gland, Stimulates the abdominal muscles, Perks-up
the entire body system, Gives strength and suppleness to the shoulders,
neck, and the spine, Reduces mucus and phlegm, Soothes the nervous
system, and Balances the glandular secretions.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side,
with the palms touching the ground and the fingers pointing forward. Feel
relaxed. Press your hands against the floor and slowly raise both the legs
together without bending them at the knees. Slowly bring the legs straight
up at an angle of 90 degrees, with your pointing towards the sky. Bend the
legs further by stretching them backwards till your toes touch the floor and
the chin presses against the chest. The legs have to be together and straight
all the time. Keep the arms straight along the floor. Keep the eyes open or
closed as per your liking. Keep this position for a few seconds. Breathe
normally. Then slowly come back to the original position. Make sure that
there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute neck, shoulder or back
pain or injury, and persons, who have had a neck, spine, or shoulder surgery,
must consult their doctor before practicing it. Pregnant women, particularly
those who do not have the experience of doing this asana should avoid it.
Diseases Cured: Constipation, Dyspepsia, Lumbar Pains, Neuritis, Gastric
Problems, and some forms of Diabetes.

2. Uttanpadasana (Raised Feet position)

Exercise Name: Uttanpadasana
Exercise category: Application:- Health Oriented Body Position - Supine
English Name - Raised Feet Position
Benefits: Stimulates the abdominal muscles, Improves Digestive System,
Strengthens the thighs and the back, and Alleviates pain in the back, thighs,
and the loins.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side,
with the palms touching the ground and the fingers pointing forward. Feel
relaxed. Press your hands against the floor and slowly raise both the legs
together without bending them at knees. Slowly bring the legs at an angle of
45 degrees one at a time. After a couple of seconds slowly bring the legs at
an angle of 60 degrees with your toes pointing forward. Look at the toes.
Keep this position for 5-10 seconds. Then slowly come back to the original
position. Make sure that there are no jerky movements while practicing the
asana.
Specialist's Comments: Persons suffering from acute back or knee pain or
injury, and persons who have had a spine or knee surgery must consult their
doctor before practicing it. Persons having lumbar spondilitis should not
practice it.
Diseases Cured: Constipation, Indigestion, Diabetes, Hiccough, Nervous
Disorders, Intestinal Worms, and Piles in its early stages.

3. Shavasana (Corpse position)

Exercise Name: Shavasana
Exercise category: Application:- Relaxing Body Position - Supine English
Name - Corpse Position
Benefits: Relaxes the mind and the body, Releases tension, and Strengthens
the mind and the body.
Instructions For Exercise: Lie straight on your back. Spread the legs so that
there is a distance of around one/one and a half feet between them, with
the heels placed inwards and the toes outwards. Keep your hands by the side
around 4-6 inches away from the body, with the palms facing the sky and the
fingers curled in loosely. Close your eyes. Turn the neck to any side or keep it
straight as per your liking. Breathe slowly. Release the tension out of all the
body parts. Relax. Let the whole body calm down. Keep this position for as
long as you can
Specialist's Comments:
Diseases Cured: Neurosis, Heart Ailments, and Blood Pressure.

4. Karnpeedasana (Ear Pressure position)

Exercise Name: Karnpeedasana
Exercise category: Application:- Health Oriented Body Position - Supine
English Name - Ear Pressure Position
Benefits:Improves blood circulation, Relaxes the mind, Stimulates the
thyroid gland and abdominal muscles, and strengthens the shoulders, neck,
and the spine.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side,
with the palms touching the floor and the fingers pointing forward. Feel
relaxed. Press your hands against the ground and slowly raise both the legs
together without bending them at knees. Slowly bring the legs straight at an
angle of 90 degrees, with your toes pointing towards the sky. Continue this
bending by further stretching your legs backwards till the toes touch the
floor and the chin presses against the chest. The legs have to be together
and straight all the time. Keep the arms straight along the floor. Twist your
wrists so that the palms move inwards. Interlock the fingers of the two hands
and stretch the arms. Bend the legs at the knees and bring the right knee
close to the right ear and the left knee close to the left ear in a way that the
knees are in line with the shoulders. In fact, this position will have your toes,
knees, and the shoulders in a straight line. Imagine a camel's hump placed on
a plank. That is how your position would look like in the Karnpeedasana. Stay
in this position for a few seconds. Then slowly come back to the original
position. Make sure that there are no jerky movements while practicing the
asana.
Specialist's Comments: Persons suffering from acute neck, shoulder, knee,
or back pain or injury, and those who have had a neck, spine, knee, or
shoulder surgery must consult their doctor before practicing it. Pregnant
women should avoid it.
Diseases Cured: Diseases of the ear, Constipation, Dyspepsia, Lumbar Pains,
Neuritis, and Gastric Problems.

5. Pavanmuktasana (Wind Releasing position)

Exercise Name: Pavanmuktasana
Exercise category: Application:- Health Oriented Body Position - Supine
English Name - Wind Releasing Position
Benefits: Improves digestion, Reducesfat, Eliminates gas, Ameliorates
blood circulation, Improves the functioning of thyroid and pituitary glands,
Fine-tunes the sex glands, Strengthens the shoulders and the neck, Reduces
menstrual problems, and improves sexual vigor.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side,
with the palms touching the ground and the fingers pointing forward. Feel
relaxed. Bend the left leg at the knee, move it towards the stomach. Clasp
the knee with both the hands so that the thigh and the knee press against
the stomach and the chest region. Exhale, and lift your head towards the
knee till the nose touch the knee-cap.Keep the other leg straight. Holding
and breath out, keep this position for around 30 seconds. Then slowly come
back to the original position. Make sure that there are no jerky movements
while practicing the asana. Replicate the same on the right leg. Do this 2-4
times. After that, practice the asana with both the legs. Make sure that
there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee or neck pain or
injury, and those who have had a knee or neck surgery must consult their
doctor before practicing it. Pregnant women and persons having hernia
should also consult their doctor before practicing it.
Diseases Cured: Indigestion, Intestinal Worms, Uterus Ailments, Piles,
Rheumatism, Appendix, Constipation, Indigestion. Gas and Acidity.

6. Setubandhasana (Bridge position)

Exercise Name: Setubandhasana
Exercise category: Application:- Health Oriented Body Position - Supine
English Name - Bridge Position
Benefits: Strengthens the spine, chest, neck, abdomen, hamstrings, and the
feet, Improves digestion, Stimulates respiratory system, Reduces, fatigue,
stress, and anxiety, and Alleviates the pain in the thighs and the loins.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side, with
the palms touching the ground and the fingers pointing forward. Feel relaxed.
Then, fold the arms at the elbows and comfortably place both your hands on
your back, with the elbows resting on the ground. Press the elbows firmly
against the floor and tighten the grip of the hands on the back. Inhale, and lift
your waist and the thighs as much as you can. Only your feet, head, shoulders,
and the forearms should be touching the ground. Let the chin press against
the chest. Keep the legs and the feet together and straight all the time. Make
sure that the body is still. Don't move your hands. Breathe normally. Keep this
position for 5-10 seconds. Then slowly come back to the original position.
Repeat the exercise 3-4 times. Make sure that there are no jerky movements
while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle,
neck, or shoulder pain or injury, and those who have had a knee, ankle, elbow,
neck, or shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Indigestion, Asthma, Insomnia, Osteoporosis, Sinusitis,
Backaches, Headache, and High blood Pressure.

7. Chakrasana (Wheel position)

Exercise Name: Chakrasana
Exercise Category: Application:- Health Oriented Body Position - Supine
English Name - Wheel Position
Benefits: Tones-up the body, Stimulates digestion, Strengthens the legs,
feet, neck, arms, hands, wrists, back, hips, and the shoulders, Perks-up the
nervous system and the respiratory system.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side
with palms touching the ground and fingers pointing forward. Feel relaxed.
Fold the legs at the knees and slide the heels closer to the hips. Also fold the
arms at the elbows and roll them backwards to rest the palms by the side of
the shoulders with the fingers pointing towards the heels. Press the hands
and the feet firmly against the floor. Slowly lift your head, shoulders, torso,
and the buttocks off the ground. Resting on your hands and the feet, stretch
yourself skywards as much as you can. This will have you in a semi-circle
position. Make sure that your body is still. Don't move your hands and the
feet. Have steady breathing pattern. Keep this position as long as you can.
Then slowly come back to the original position. Make sure that there are no
jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute ankle, knee, wrist,
elbow, shoulder, neck, or back pain or injury, and those who have had a
knee, wrist, elbow, ankle, shoulder, neck, or spine surgery must consult their
doctor before practicing it. Persons having high blood pressure, or detached
retinas should also consult their doctor before practicing it.
Diseases Cured: Headache, Eye Ailments, Back and loins trouble, Anomalies
of the womb.

8. Supta Trivikramasana (Supine Stride position)

Exercise Name: Supta Trivikramasana
Exercise Category: Application:- Health Oriented Body Position - Supine
English Name - Supine Stride Position
Benefits: Strengthens the spine, groins, thighs, hamstrings, knees, and the
abdomen, and Soothes the mind.
Instructions For Exercise: Lie straight on your back with both your legs
touching each other. Bend the toes forward. Keep your hands by the side,
with palms touching the ground and the fingers pointing forward. Feel
relaxed. Slowly raise the right leg without bending it at the knee. Lift it
straight up at an angle of 90 degrees. Then, bend it further and drag it close
to your right shoulder, as much as you can. Fold the right arm at the elbow,
bring it towards the right leg. Clasp the right leg from above the ankle with
the right hand. Exhale, and drag the right leg further down till the right toe
touches the floor. Keep the leg straight so that it passes by the side of your
right ear. Keep this position for as long as you can. Breathe normally. Then
slowly come back to the original position. Replicate the same steps by
reversing the position of the legs. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute knee, hip, hamstring,
or back pain or injury, and those who have had a knee, hip, hamstring, or
spine surgery must consult their doctor before practicing it.
Diseases Cured: Hernia.

9. Yoganidrasana (Sleeping Yogi position)

Exercise Name: Yoganidrasana
Exercise category: Application:- Health Oriented Body Position - Supine
English Name - Sleeping Yogi Position
Benefits: Tones-up the body, Stimulates the lungs, gall bladder, kidneys,
and the intestines, and strengthens the legs, neck, back, abdomen, and
the hips.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side,
with the palms touching the floor and the fingers pointing forward. Feel
relaxed. Press your hands against the floor and slowly raise both the legs
together without bending them at the knees. Slowly bring the legs straight
up at an angle of 90 degrees, with your toes pointing towards the sky.
Move the arms straight back in line with your shoulders, with the palms
outstretched to face the sky. Bend the legs further by stretching them
backwards till your toes touch the fingers of your outstretched hands. Then
bend the legs at the knees and lift your head up. With the help of your
hands, press the knees against the floor to take the legs from behind the
shoulders in such a way that your feet come underneath the raised head.
Cross one foot over the other to form an interlock. Rest your neck and the
head comfortably on the interlock so formed. Bring your hands behind the
raised portion of your back and interlock the fingers. Keep this position for
30 seconds- 1 minute. Breathe normally. Then slowly come back to the
original position. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute knee, ankle, neck,
hip, hamstring, or back pain or injury, and those who have had a knee,
ankle, neck, hip, hamstring, or spine surgery must consult their doctor
before practicing it.
Diseases Cured: Abdominal ailments.

10. Viparitakarni Mudra/Vilomasana (The Inverted position)

Exercise Name: Viparitakarni Mudra/Vilomasana
Exercise category: Application:- Health Oriented Body Position - Supine
English Name - The Inverted Position
Benefits: Nourishes the whole body, Good for skin, eyes, and the digestive
system, Improves blood circulation. Benefits the thyroid gland and sex
glands, Prevents wrinkles, Improves sexual vigor.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side
with palms touching the ground and fingers pointing forward. Feel relaxed.
Press your hands against the ground and slowly raise both the legs
together without bending them at knees. Slowly bring the legs straight at
an angle of 90 degrees with your toes pointing towards the sky. Bend both
the arms at the elbows and place your hands on the waist to support the
body. Further bend the legs by stretching them backwards till your legs are
absolutely parallel to the floor. Let the chin presses against the chest. The
legs have to be together and straight all the time. Keep the eyes open or
closed as per your liking. Keep this position for a few seconds. Breathe
deeply. Then slowly come back to the original position. Make sure that
there are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle or
shoulder pain or injury, and those who have had a knee, ankle, elbow or
shoulder surgery must consult their doctor before practicing it. Persons
suffering from hernia and cervical spondilitis should not practice it.
Diseases Cured: Goitre, Eczema, Abscess, Pimples, Menstrual
Disorders, and Sexual Problems of men, dyspepsia, hernia and
visceroptosis.

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Inverted Yoga Asanas

So glad to start today with the inverted Yoga asanas!  The asanas in an upside down position are called inverted asanas. In this upside down position, the gravitational force is on your head. This stimulates the blood supply towards your brain. This position also stamps out different toxic substances from the body. Besides, such asanas perk-up your metabolism and invigorate the pituitary gland, lungs, and the kidneys. Shirshasana (Headstand Pose), Sarvagasana (Shoulder Stand Pose), and Adhomukha Vrikshasana (Handstand Pose) are some of the key inverted asanas.

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So, inverted Yoga asanas:

1. Shirshasana (Headstand position)

Exercise Name: Shirshasana
Exercise category: Application:- Health Oriented Body Position - Inverted
English Name - Headstand Position
Benefits: Improves memory, Improves the functioning of the brain,
Strengthens the back, neck, hamstrings, abdomen muscles, and the thighs,
Activates the pineal, pituitary, thyroid, and the parathyroid glands, Relaxes
the mind, Helps hair growth, Improves sleep.
Instructions For Exercise: Take a position like that of a horse with your
elbows, forearms, knees, shins, and the toes touching the floor, and your
back parallel to the sky. Keep the feet together, with the soles turned
outwards. Interlock your fingers, with the palms turned inwards. Rest the
crown of your head comfortably on the floor and let the interlocked hands
touch the back of your head to give it the required support. Then, firmly
press your head, forearms and the elbows against the floor to slowly lift your
legs off the floor. Lift the legs together skywards until they are in a straight
line with your head and the shoulders. Keep the back straight. Keep the legs
together and straight, with the toes pointing towards the sky? Keep the head
still. Maintain balance. Your body should be perpendicular to the floor. Stay
in this position for 1-5 minutes. Breathe slowly. Then slowly come back to
the original position. Make sure that there are no jerky movements while
practicing the asana. Beginners should take the support of the wall while
practicing it.
Specialist's Comments: Persons suffering from acute elbow, knee, back, or
neck pain or injury, and those who have had a knee, neck, elbow, spine, or
neck surgery must consult their doctor before practicing it. Persons having
constipation, blood pressure, eye diseases, and throat infections, pus in the
ears, nasal catarrh, or atherosclerosis should also consult their doctor before
practicing it.
Diseases Cured: Asthma, Headaches, Constipation, Indigestion,
Diabetes, Fatigue, Sleeplessness, Liver and throat disorders, and
Female Ailments.

2. Pincha Mayurasana (Dancing Peacock position)

Exercise Name: Pincha Mayurasana
Exercise category: Application:- Health Oriented Body Position - Inverted
English Name - Dancing Peacock Position
Benefits: Tones-up the body, and Strengthens the spine, chest, neck,
abdomen, hamstrings, and the chest.
Instructions For Exercise: Take a position like that of a horse with your
elbows, forearms, palms, knees, and the toes touching the floor, and your
back parallel to the sky. Keep the feet together, with the soles turned
outwards. Your shoulders and the elbows should be in a straight line. Press
your hands, forearms, and the elbows firmly against the floor, lean a little
forward and raise your feet off the floor. Exhale, and lift the legs one by one
skywards. Keep the legs together, with the toes pointing towards the sky. Do
not hang your legs backwards. Keep the head forward and look in front.
Maintain balance. Stay in this position for a minute or so. Breathe normally.
Then slowly come back to the original position. Make sure that there are no
jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle,
neck, hip, hamstring, back, or shoulder pain or injury, and those who have
had a knee, ankle, elbow, neck, hip, hamstring, spine, or shoulder surgery
must consult their doctor before practicing it.

3. Sarvangasana (Shoulder Stand position)

Exercise Name: Sarvangasana
Exercise category: Application:- Health Oriented Body Position - Inverted
English Name - Shoulder Stand Position
Benefits:Improves blood circulation, Improves the functioning of thyroid
and pituitary glands, Fine-tunes the sex glands, Strengthens the shoulders
and the neck, Reduces menstrual problems, and improves sexual vigor.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side,
with the palms touching the ground and the fingers pointing forward. Feel
relaxed. Press your hands against the floor and slowly raise both the legs
together without bending them at the knees. Slowly bring the legs straight
up at an angle of 90 degrees, with your toes pointing towards the sky.Inhale
while you raise your legs. Then, comfortably place both your hands on your
back, with the elbows resting on the ground. Lift your trunk in such a way
that your toes, legs, waist, spine, and the shoulders get in a straight line. Let
the chin press against the chest. Keep the spine straight. The legs too have to
be together and straight all the time. Make sure that the body is still. The
whole body weight should be on the shoulders, with the elbows acting only
as a support to keep the body still. Don't move your hands. Keep the eyes
closed or look at the toes. Breathe normally. Keep this position for 2-3
minutes. Breathe normally. Then slowly come back to the original position.
Make sure that there are no jerky movements while practicing the asana. Try
to increase the time gradually.
Specialist's Comments: Persons suffering from acute shoulder, knee, spine,
or neck pain or injury, and persons who have had a shoulder, knee, neck, or
spine surgery, must consult their doctor before practicing it. Pregnant
women and persons having heart ailments, high blood pressure, and chronic
nasal catarrh should avoid it.
Diseases Cured: Indigestion, Infertility, Asthma, Constipation, Menstrual
Disorders, and Genital Problems.

4. Vrishchikasana (Scorpion position)

Exercise Name: Vrishchikasana
Exercise category: Application:- Health Oriented Body Position - Inverted
English Name - Scorpion Position
Benefits: Alleviates back pain, Strengthens the back, neck, arms, abdomen
muscles, thighs, and the shoulders, and Reduces fat.
Instructions For Exercise: Take a position like that of a horse with your elbows,
forearms, knees, and the toes touching the floor, and your back parallel to the
sky. Press your feet against the floor and raise your buttocks upwards as much
as you can. Then, firmly press your hands and the elbows against the floor to
slowly lift your legs and the trunk towards the sky. Curl the spine as much as
you can and fold the legs at the knees to place the feet comfortably on your
head. The whole body weight should be on the hands, forearms, and the
elbows. Keep your head still. Look in front. Maintain balance. Keep this
position for a few seconds. Breathe normally. Then slowly come back to the
original position. Make sure that there are no jerky movements while
practicing the asana.
Specialist's Comments: Persons suffering from acute neck, thigh, knee,
shoulder or back pain or injury, and persons who have had a neck, thigh, knee,
spine, or shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Indigestion and Spine Disorders.

5. Adhomukha Vrikshasana (Tree Facing Down position)

Exercise Name: Adhomukha Vrikshasana
Exercise Category: Application:- Health Oriented Body Position - Inverted
English Name - Tree Facing Down Position
Benefits: Tones-up the body, and Strengthens the spine, abdomen, chest,
hips, legs, thighs, arms, and the waist.
Instructions For Exercise: Stand erect with your feet together. Let the heels
and the big toes touch each other. Keep the arms straight and well stretched,
by the side, with the palms touching the thighs and the fingers pointing
towards the floor. Look straight. Slowly bend towards the floor without
bending your legs. Keep bending until your palms touch the floor. Keep the
arms straight. This will have your arms and legs straight and parallel to each
other and your waist parallel to the sky. Press your hands firmly against the
floor, lean a little forward and raise your feet off the floor. Lift the legs
together skywards until they are in a straight line with your shoulders. Keep
the arms straight. Keep the back straight. Keep the legs together and
straight, with the toes pointing towards the sky. Keep the head forward and
look in front. Maintain balance. Your body should be perpendicular to the
floor. Stay in this position for a minute or so. Breathe normally. Then slowly
come back to the original position. Make sure that there are no jerky
movements while practicing the asana.
Specialist's Comments: Persons suffering from acute wrist, elbow, knee,
back, neck, or shoulder pain or injury, and those who have had a knee, wrist,
elbow, spine, neck, or shoulder surgery must consult their doctor before
practicing it.
Diseases Cured: Cures problems arising from a weak muscular system.

6. Shalabhasana (Locust posture)

Exercise Name: Shalabhasana
Exercise Category: Application:- Health Oriented Body Position - Inverted
English Name - Locust Posture
Benefits: Tones-up the body, Strengthens the hips, thighs, knees, neck,
abdomen, and the back, Improves digestion, and Stimulates the nervous
system and the reproductive system.
Instructions For Exercise: Lie down on your stomach with legs close
together and hands on the sides. Make sure your abdomen, chest and
chin are touching the ground. Inhale and hold your breath. Taking support
of the palms, raise both legs backwards straight up, without bending the
knee. The body from navel upwards should be on the ground. The chin
should be touching the ground. Raise your legs as much as you can. Hold
the legs in the raised position for five seconds. Exhale slowly and bring
your left leg down. Complete exhalation. Relax.
Specialist's Comments: Persons suffering from acute wrist, elbow, knee,
back, neck, or shoulder pain or injury, and those who have had a knee, wrist,
elbow, spine, neck, or shoulder surgery must consult their doctor before
practicing it.
Diseases Cured: Cures problems arising from a weak muscular system.

7. Vipreetakarani Mudra (Supported Inverted Position)

Exercise Name: Vipreetakarani Mudra
Exercise Category: Application:- Health Oriented Body Position - Inverted
English Name - Supported Inverted Position
Benefits: Nourishes the whole body, Good for skin, eyes, and the digestive
system, Improves blood circulation, Benefits the thyroid and the sex glands,
Prevents wrinkles, and improves sexual vigor.
Instructions For Exercise: Lie straight on your back with both the legs
touching each other. Bend the toes forward. Keep your hands by the side,
with palms touching the ground and fingers pointing forward. Feel relaxed.
Press your hands against the ground and slowly raise both the legs together
without bending them at the knees. Slowly bring the legs straight up at an
angle of 90 degrees with your toes pointing towards the sky. Bend both the
arms at the elbows and place your hands on the waist to support the body.
Further bend the legs by stretching them backwards till your legs are
absolutely parallel to the floor. Let the chin presses against the chest. The
legs have to be together and straight all the time. Keep the eyes open or
closed as per your liking. Keep this position for a few seconds. Breathe
deeply. Then slowly come back to the original position. Make sure that there
are no jerky movements while practicing the asana.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle, or
back pain or injury, and those who have had a knee, ankle, elbow or spine
surgery must consult their doctor before practicing it. Persons suffering from
hernia and cervical spondilitis should not practice it.
Diseases Cured: Goitre, Eczema, Abscess, Pimples, Menstrual Disorders,
Sexual problems of men, and Dyspepsia.

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Advanced Yoga Asanas

Let's finish with these advanced Yoga asanas. Well, the following are some important Advanced Yoga exercises which are not commonly found. Many of these asanas require a lot of experience before being attempted.

1. Dimbasana (Full Wheel pose)

Exercise Name: Dimbasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Full Wheel Pose
Benefits: Stretches and tones the abdominal muscles and organs. Increases
circulation in the back. Strengthens the legs and develops balance.
Instructions For Exercise: Stand erect with the feet one foot apart. Raise the
arms above the head. Inhale slowly and bend the trunk backwards from the
waist. Move the arms back and reach down to the floor to grasp the ankles.
Then slowly grasp the calf and hold the final position for as long as is
comfortable. Breathe normally in the final position.
Specialist's Comments: Not for people with stomach ulcers, high blood
pressure, coronary thrombosis or serious back ailments.
Diseases Cured: Back Pains.

2. Omkarasana (OM pose)

Exercise Name: Omkarasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - OM Pose
Benefits: Cures physical as well as mental disorders. Increases memory
power and useful for children and students. Provides strength to the
shoulder and tones up the entire physical structure of the body.
Instructions For Exercise: Sit down on the ground and stretch the legs
forward. Place the palms by the side of the body. Slowly and carefully bend
one leg and place the foot on the opposite thigh. Grip the foot with both the
hands and raise it up to the chest. Exhale slowly and place the leg at the bach
of the neck. Lift the neck and head so that it is straight. The leg should be
folded and locked just below the shoulder. Thereafter, place the palms on
the ground and balance the body on the palms. The body should be straight
and erect. Stay in this position for about 10-20 seconds with even breathing.
Slowly come back to the normal position.
Specialist's Comments: While placing the leg on the back of the neck and
stretching the knees, the movements should be done very slowly. At times
there can be slight pain around the neck or knees.
Diseases Cured: Mental disorders, lack of physical strength.

3. Ardha Bhujangasana (Half Cobra pose)

Exercise Name: Ardha Bhujangasana
Exercise category: Application:- Health Oriented Body Position - Lying on
front English Name - Half Cobra Pose
Benefits: Very effective for people suffering from lower back ache or any
other spinal disorder.
Instructions For Exercise: Lie flat on the stomach. Raise the head and
shoulders and rest the chin in the palms with the elbows firmly resting on
the floor. You can spread out the elbows to reduce the pressure on the neck.
The ideal position is when the whole spine is in a relaxed position. Breathe
normally and rhythmically during the exercise.
Specialist's Comments: This is a good exercise for lower back injury
rehabilitation.
Diseases Cured: Lower back pain and spinal disorders.

4. Chakki-chalana-asana (Mill Churning pose)

Exercise Name: Chakki-chalana-asana
Exercise category: Application:- Health Oriented Body Position-Sitting
English Name - Mill Churning Pose
Benefits: Strengthens the legs, knees, and the shoulders, and Alleviates pain
in the limbs.
Instructions For Exercise: Sit erect with the legs one foot apart in front of the
body. Interlock the fingers of both the hands and fold the arms at the elbows
in front of the chest. Bend forward as much as possible. Imagine the action
of churning an old fashioned stone grinder. Swivel to the left so that the
hands pass above the left toes and lean back as far as possible during the
backward motion. Try to move the body away from the waist. On the
forward swing, bring the arms and hands to the right side. Repeat 5 times in
a clockwise direction and 5 times anti clockwise.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle, or
shoulder pain or injury, and those who have had a knee, ankle, elbow, or
shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Joint Pains.

5. Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend pose)

Exercise Name: Ardha Baddha Padmottanasana
Exercise category: Application:- Health Oriented Body Position-Standing
English Name - Half Bound Lotus Standing Forward Bend Pose
Benefits: It stimulates digestion, removes constipation, improves blood
circulation & strengthens the legs.
Instructions For Exercise: Stand with the feet together. Focus the gaze on a
fixed point at eye level. While balancing on the right leg, bend the left knee
at the knee & place the foot as high as possible on the right thigh. Inhale
slowly & grip the toe of the left foot with the left hand by passing the arm
across from behind the back. Exhale slowly & raise the right arm up. Slowly
bend forward, placing the palm on the floor. Ensure that the head or chin
rests on the right knee. Inhale slowly while lifting the palm off the floor &
release the grip of the other hand slowly, while returning back to the normal
position.
Specialist's Comments: People with high blood pressure, weak legs, hernia,
cervical spondilytis & chronic joint pain or back ache should not perform this
asana.
Diseases Cured: Blood circulatory disorders & constipation.

6. Dandyamana Janu Shirshasana (Standing Head to Knee pose)

Exercise Name: Dandyamana Janu Shirshasana
Exercise category: Application:- Health Oriented Body Position-Standing
English Name - Standing Head to Knee Pose
Benefits: Removes fat from the hip region. Helps relieve the leg, knee, and
back pain.
Instructions For Exercise: Stand firmly & keep both the feet together &
hands. Take 2-3 breaths. Keeping the right leg straight, start raising it
upwards till it is parallel to the floor with the toe pointing forwards. While
exhaling, place the chin on the right knee. Take 2-3 deep breadths. Focus the
gaze on the tip of the big toe. Slowly release the right leg & come back to
original position. Repeat the process with the left leg.
Specialist's Comments: This exercise is beneficial for athletes.
Diseases Cured: Obesity.

7. Deepanasa

Exercise Name: Deepanasa
Exercise category: Application:- Health Oriented Body Position-Sitting
Benefits: It helps cure lung disorders and tones up all the abdominal
functions. It also Strengthens the arms, legs, shoulders & back.
Instructions For Exercise: Sit erect on the floor with the legs stretched in
front. Bring the left foot up to the chest by folding it at the knee. Take the
foot behind the back and lock it under the right arm close to the shoulder.
From there bring it behind the neck. Exhale slowly & lift the other leg with
the support of the hand & place it behind the neck. Place the hands on the
floor & straighten the arms, so that the entire body is balanced on the hands
(this is called Dwipada Shirsh-asana). Stay in this position for a few seconds &
exhale fully. Maintaining balance on the hands, slowly lift the body upwards,
so that the head comes between both the arms. Keep this position for a few
seconds & then slowly return back to the original position.
Specialist's Comments: Persons suffering from acute knee, neck, hip,
hamstring, or back pain or injury, and those who have had a knee, neck, hip,
hamstring, or spine surgery must consult their doctor before practicing it.
Diseases Cured: Respiratory disorders and constipation.

8. Shirsh Padangushta sana (Head To Toe pose)

Exercise Name: Shirsh Padangushta sana
Exercise category: Application:- Health Oriented Body Position-Standing
English Name - Head To Toe Pose
Benefits: Cure various spinal problems & alleviates leg, chest, and neck
pains.
Instructions For Exercise:Stand erect & keep both the feet together. Move
the legs about 3 to 4 feet apart. Start inhaling and simultaneously bend the
right knee, so that the right thigh is parallel to the ground. Hold the hands
behind back. While exhaling, bend the body forward & rest the head on the
right ankle. Stay in this position for about 30 to 40 seconds, keeping the
breathing normal. Come back to the original position. Repeat the process on
the other leg.
Specialist's Comments: Persons suffering from Heart problems, slip disc or
sacral infection should not to try this exercise.
Diseases Cured: Back and joint pains.

9. Shalabhasana (Locust pose)

Exercise Name: Shalabhasana
Exercise category: Application:- Health Oriented Body Position-Prone
English Name - Locust Pose
Benefits: Develops coordination of the body movements while controlling
breathing.
Instructions For Exercise: Lie on the stomach with the legs and feet together
& chin touching the floor. Raise the chest as much as possible, stretch both
the arms & inhale fully. While exhaling, rock the body down (as though it is a
rocking "U" letter), and bring the arms down to the floor. In the continuous
movement, push the hands & chest down to lift the legs up as high as
possible. Rock & roll the whole body backward and forward on the stomach.
Practice 5 to 10 backward-forward movements.
Specialist's Comments: Not for heart patients and for people suffering from
stomach ulcers or chronic stomach ailments.
Diseases Cured: Weak Back.

10. Shashakasana (Hare pose)

Exercise Name: Shashakasana
Exercise category: Application:- Health Oriented Body Position-Sitting
English Name - Hare Pose
Benefits: Increases blood supply in the head
Instructions For Exercise: Sit in Vajrasana. Place the palms hands on the
knees. Stand up on the knees with arms by the side. Slowly bend forward &
place the crown of the head on the floor in front of the knees, while
exhaling. Raise the hips as high as possible. Hold the thighs with the hands.
Let the forehead press against the knees. Hold your breath for a few
seconds. Keep this position for 5 to seconds. Slowly come back to the
original position.
Specialist's Comments: Not to be performed by the people with cervical
problems or weak neck. People with high blood pressure should not attempt
this exercise.
Diseases Cured: Improves vision and memory.

11. Samkhyasana

Exercise Name: Samkhyasana
Exercise category: Application:- Health Oriented Body Position-Sitting
Benefits: Cures physical as well as mental disorders. Increases memory
power. Usefulfor children and students. Provides strength to the shoulders
and tones up the entire body.
Instructions For Exercise: Sit erect on the floor and stretch the legs forward.
Place the palms by the side of the body. Slowly and carefully fold one leg at
the knee, and place the foot on the opposite thigh. Grip the foot with one
hand or both the hands & raise it in front of the chest. Exhale slowly and
place the leg at the back of the neck. Push the leg downwards as much as
you can. Fold the stretched leg at the knee & balance your body with the
help of the palms. Lock the foot at the back under the armpit. Keep both the
palms in Namaskar position (folded hands position).
Specialist's Comments: Be careful while placing the leg on the back of the
neck, and stretching the knees. There can be slight pain around the neck, and
knees.
Diseases Cured: Mental disorders, lack of physical strength.

[Dimitroff]

I'm a business oriented man. I'll add this info about how to manage your yoga instructor business.

Should you set up your own business or should your start from a health club?

While working with a health club you have the convenience of working with the clubs equipment and facilities. Moreover you need not commute between clients. You get a head start in terms of receiving a lot of inquiries and plenty of experience. You are also safer from professional liabilities. While working at a club you can also learn faster from experienced trainers.

The disadvantages of working in a health club over your own business is firstly that you get a lower fee, and you must pay up to 20% of your fee from each training session towards the facilities used at the club (for example). You are also not known independently and are part of a larger organization - this can make it hard to create a brand name for yourself later on. While on the job, you may be required to perform other club duties with little returns. If you think that you have an entrepreneur in you, it is best to take a shot at starting your own yoga instructor business where you are the boss and you can set you own targets and goals.

Improve your business skills: When you run your yoga instructor business you not only impart instruction but also must look after the commercial angle of the enterprise. It is important to sharpen your managerial and marketing skills so that you can grow faster as a business. There is a host of information about management skills on the Internet and in various books that you should go over. You will learn something about building your marketing skills in some course. It is a good idea to role play with a co-worker or friend to build your marketing skills. You can ask the friend to play the role of a new client, unhappy customer, telephonic inquiry and follow up inquiry.

Client feedback: Feedback from the client is very important for you to improve your services. You must first get the following survey filled from a new client who has come to you for consultation. The yoga instructor assessment form is an important tool in the hand of the yoga instructor. From the clients feedback you can understand what type of services the customer expects. You also get a broad idea of where the client stands in terms of his/her level of fitness and how much work you will have to put into getting him/her to the desired fitness level.

The example:

YOGA INSTRUCTOR
ASSESSMENT FORM
Fill the following Details
Gender
Date of Birth:
Emergency contact:
(name, relationship, telephone)
Affix your
Date:
Name :
Address:
City:
State:
Telephone:
Email:
photo here
What days are best for you to participate in the training program?
What time of day is it best for you to participate in the training program?
Body measurements (Height, chest, waist , hips arms, weight):
Please describe your training goals briefly?
How would you rate your motivation towards your training goals (low, medium, high, very high)?
What is the main motivating factor behind you joining a training program?
Are you satisfied with your weight. If not, what body weight would you like?
Are you motivated enough to follow a rigorous training regime for up to 2 months with a controlled diet?
Have you been training in the last year. If yes, please describe any improvements in your fitness level?
What are the main things that you are looking forward from the training program?
How many months are you ready to spend to achieve your objectives?

Another important feedback is the yoga instructor review sheet which is filled up periodically by your existing clients. This sheet helps you know whether your training program is going down well with the trainee and how you can improve it. You must ask the trainee to be truthful about the feedback and you should take all criticism with a positive approach.

The example:

YOGA TRAINING
REVIEW SHEET
Fill the following Details
What part of your current training program do you like the most?
What part of your current training program do you like the least?
As far as the achievement of your training goals are concerned, how satisfied are you with the training
program (on a scale of 1-4, where 1 is least satisfied)?
Which areas of your training do you think you need more emphasis?
Are you satisfied with the method of instruction and the knowledge of the yoga instructor?
What do you dislike most about the training program or trainer?
Are you satisfied with the equipment at the gym?

How to start your yoga instructor business

When you enter the market as a yoga instructor, you must be aware that along with a huge market, there is a lot of competition as well. The fitness industry offers a huge potential which can be harnessed by properly planning your venture and executing your business plan according to the book. Some of the important questions you will have to answer to yourself before starting your business are:

1. What kind of training will you prescribe (area of specialization).

2. Where will you conduct the training.

3. Will you run the training full or part time.

4. How you will market the business and which segment you plan to target.

5. How you will insure yourself against professional liabilities.

1. Areas of specialization: Most of the clients you will work for will simply be looking for a Yoga fitness program. However if you think you can attract different segments of the fitness market, you could fine tune your marketing effort and supplement it with additional information and reading to attract one or more of the following specialties:
pre- and post- pregnant clients.
Athletes - Senior citizens.
Women.
Fat loss.

2. Where to conduct the training: Training can be conducted in the home, in the office or in a health club. It can be a good idea to conduct your training in an established and running facility. This can help avoid many of the issues related to marketing and preoperative issues and liabilities. It is always convenient to work at a place which is close to home as it greatly cuts down commuting time. Some other important points you should consider are that there should be enough clients in the area you plan to set up your business and also that there should be some existing health clubs in the area.

3. Decide whether you will run the training full time or part time: It is important for you to decide how much time you would like to devote to your venture. If you are busy for part of the day, then obviously it will not be possible for you to devote the full day. If you are very serious about your business, you can free up your time elsewhere and invest more time, money and effort into the business to ensure it is a success.

4. Marketing your yoga instructor business: When running your yoga instructor business, you must market it properly. Marketing can be a major expense and you should make the most of every penny. Implement the following marketing and sales promotion techniques:

1. Have a small brochure and visiting cards printed. Remember to always highlight your certified logo on all printed material.

2. Mention your full address and telephone number on all printed material and also leave it with all telephonic and personal inquiries.

3. Try to set up a website for yourself. You can start with a free server, if you do not want to invest in independent web space. Set up an official email address for your business. Don't forget the SEO (Search Engine Optimization) and SEM (Search Engine Marketing).

4. Visit local health clubs and see how they promote their business. Try to spread the message about your business with people you know, right down to the local hair dresser.

5. Promote your business in local newspapers and fitness magazines. You can also run an advertising campaign for your website. Google and other SEs now has a feature where advertisers can place advertisements to attract customers within a mile or so from their place of business.

6. Ask existing clients, friends and relatives for referrals.

7. While talking to prospective clients, try to put on a professional attitude and dress presentably. Make sure that you have a proper pad and pen ready to explain various features of your program. Keep all the marketing material handy while talking to the client. Give a copy of your brochure to the client at the end of the meeting.

8. If possible place a computer on your table and show the client a few slides related to exercise techniques, or a view of your training program. It will also help to get an accounting software installed in the computer. At least you can do it with a cellphone.

Professional Liability insurance and lawyers: It is always a good idea to get yourself insured against professional liabilities. You can search for a good insurer near your area and make sure that the insured amount will be enough to cover any sort of financial liabilities and legal expenses that may crop up. Even though it is very unlikely that you will ever come across a legal problem during the course of work, it is always better to be safe than sorry. You must also consult a business lawyer before setting up your company, this will help you avoid any legal pitfalls with respect to company formation, payment of taxes and other mandatory business obligations. Two important documents that you must get signed from every client are the yoga instructor agreement and the physical activity readiness questionnaire.These two documents will help you stay away from legal problems and must always be filled up by the client.

Determining the clients' health profile

Another important feedback document is the physical activity readiness questionnaire which should be filled up by the client.

The business of Yoga Training - Steps to a successful sale:

1. Warm up questions and the initial meeting.
Ask questions and pay a lot of attention to what the client is saying. You must try to judge what the client is looking for from the training program. Try to be observant and take notes. Some suggested questions are:

1. What are your training ambitions.

2. How quickly would you like to accomplish your objectives.

3. How committed are you to reaching your goals and how much effort are you ready to put in.

4. Please elaborate on point number 3.

2. Confirm that you have understood the clients needs.

Repeat whatever the client has told you and also explain how the training program will work and how all the objectives will be fulfilled. Explain time frames for achieving the goals and also elaborate on the advantages of being trained by a certified yoga instructor. Explain how you will move along the program and reach the desired milestones along the way.

3. Explain your services and skills.

You must now explain to the client why your services are the best (or good enough). You must talk about your training procedure, your fixed policies, your payment terms and cancellation policies.

4. Give a sample of your services.

If you can show your services in any way this can really help. You could also introduce another client or show documentary evidence of how effective your training programs are. If you have a good physique, give your client a free preview of your body, or show him/her how you can evaluate important health considerations.

5. Closing the sale.

This is the time to ask for the business. You must state your charges and defend the fee with valid points about your track records and certified status. You can ask the client when you should get back to them, or when they will get back to you. This part of the sales process may not be easy for some people, so you can try to role play it with a friend.

6. Handling apprehensions.

You must respond directly to the clients objections with strong and valid points and let the person know that it is a common problem and you can handle the situation. After you have satisfied the client, you must once again ask for business.
 
Keep in mind the following guidelines while making a sale:

a) Identify what makes you better than others. It could be your experience, certified status, price or equipment. Drive home your positive points as much as possible.

b) Try not to go after the competition. Instead talk about your strengths.

c) Testimonials are strong and should be used. Use real testimonials only.

d) Always use your name, logo and phone number/chat program.

e) Remember that you clearly state your services, and how you can help the client reach his goals.
 
Defining a cancellation policy

You must stick to a policy regarding cancellation of appointments by the client. If there is a cancellation within 48 hours of the schedule, you should charge a partial or full value of the training fee. You should show consideration towards illness or family emergencies. You must show that your policy cannot be changed and explain the policy at the time of accepting the client so that there is no ambiguity later on.
 
Billing and fixing rates

It is a better idea to get a prepayment for training rather than individual payments for each training session. It may also be easier to enforce your cancellation policy as well as for the client to pay in one go. If prepayment is not possible, get the payment for each session. You can offer an invoice to the client, and make sure that you keep a carbon copy of it. Before setting your rates, you must do some research. You can start by charging a little over the local health club rates. Be sure not to undersell yourself. You must also keep in mind your expenses and expected incomes as per your qualification and experience. Check the following factors related to competing health clubs and trainers in your area before fixing your rates:

- What do the health clubs charge for Yoga Training

- What do the independent yoga instructors charge for Yoga Training

- Do discounts for large packages prevail

- What do they include in their services

- What positive marketing factors do they have such as certified trainers or new equipment

- Where do they conduct the training

- What is the spending capacity of the people living in the area

Your rates will send out an important signal to your clients about your level of service. If you charge too less, it could look like a cheap low quality service, charging too high will look as though it may not be worth it. Make sure that you charge all clients consistently.

How to create long terms client that stay for up to a year: it is important that your existing clients stay with you. This helps to build up a roll over income which ensures you a steady income every month. Not only does it lower the pressure for you to hunt for more clients every month, but also adds to your bottom line as the existing clients pay you without any additional marketing effort or expense. Some important factors that help keep your clients stay with you are:

1. Put in your best effort and survey the client to understand whether he trusts you fully. Build trust with the client.

2. Always train on time every day. If you come late, it will be a huge demotivating factor for the client.

3. Understand the client's goals and keep reminding the client that you are on the path to achieving the goals.

4. Constantly ask the client to review the training program and improve as soon as you find a deviation from the clients expectations.

5. Work closely with the client to build motivation. Train by example with a hands on approach.

6. Talk to the client after every training session and summarize the work done and the work ahead. Try to get the client to think long term in terms of training with you.

7. Try not to make the training routine boring. You can break the monotony by adding a few interesting exercises or narrating an experience attached with an exercise.

Good luck!!!

[Alexa]

Have a list of the yoga asanas and other yoga things:

Tadasana – Mountain Pose
Garudasana – Eagle Pose
Vrikshasana – Tree Pose
Siddhasana –Perfect Pose
Padmasana – Lotus Posture
Sinhasana – Lion Pose
Vajrasana – Thunderbolt Pose
Uttanpadasana – Raised Foot Pose
Shavasana - Corpse Pose
Halasana – Plow Pose
Makarasana – Crocodile Pose
Dhanurasana – Bow Pose
Bhujangasana – Cobra Pose
Shirshasana – Headstand Pose
Sarvagasana – Bridge Pose/Shoulder Stand Position
Adhomukha Vrikshasana – Handstand
Anuloma-Viloma Pranayama – Alternate Nostril Breathing
Ujjayi Pranayama – Loud Breathing
Suryabhedana Pranayama – Right Nostril Breathing
Bhastrika Pranayama – Bellow Breathing
Shitali Pranayama – Tongue Hissing Breathing
Sitakari Pranayama – Teeth Hissing Breathing
Bhramari Pranayama – Nasal Snoring Breathing
Moorchha Pranayama – Swooning Breathing
Plavini Pranayama – Floating Breathing
Kumbhaka – Breath Retention
Kapalbhati – Skull Shining
Moorchha Pranayama – Fainting Breathing
Plavini Pranayama – Floating Breathing
Uttanasana – Intense Stretch Pose
Chaturanga Dandasana – Four-Limbed Staff Pose
Shalamba Bhujangasana – Sphinx Pose
Ardha Bhujangasana – Half-Cobra Pose
Urdhva Mukha Svanasana – Upward-Facing Dog Pose
Adho Mukha Svanasana – Downward-Facing Dog Pose
Ustrasana – Camel Pose
Virasana – Hero Pose
Shalambasana – Locust Pose
Ardha Bhekasana – Half Frog Pose
Chakrasana – Wheel Pose
Tittibhasana – Firefly Pose
Virbhadrasana II – Warrior II Pose
Shirsh Padangusthasana – Head to Toe Pose
Trikonasana – Triangle Pose
Prasrita Padottanasana – Wide-Legged Forward Bend Pose
Bakasana – Crane Pose
Malasana – Garland Pose
Paschimottanasana – Back Stretching Pose
Baddha Konasana – Bound Angle Pose
Upavistha Konasana – Wide-Angle Seated Forward Bend Pose
Kurmasana – Tortoise Pose
Titthibhasana – Firefly Pose
Hanumanasana –Split Pose
Virbhadrasana I – Warrior I Pose
Virbhadrasana III – Warrior III Pose
Parsvottanasana – Intense Side Stretch Pose
Dandyamana Janu Shirshasana – Standing Head to Knee Pose
Natarajasana – Dancer Pose
Anjaneyasana – Low Lunge Pose
Kapotasana – Pigeon Pose
Utkatasana – Chair Pose
Vrkshasana – Tree Pose
Ardha Baddha Padmasana – Half Bound Lotus Standing Forward Bend Pose
Prasarita Padottanasana – Wide Legged Forward Bend Pose
Mandukasana – Frog Pose
Gomukhasana – Cow Face Pose
Akarna Dhanurasana – Shooting Bow Pose
Dandasana – Staff Pose
Navasana – Boat Pose
Krounchasana – Heron Pose
Prone-Madukasana – Downward Facing Frog Pose
Supta Baddha Konasana – Reclining Bound Angle Pose
Jathara Parivartanasana – Core Twist Pose
Ananda Balasana – Happy Baby Pose
Supta Kapotasana – Supine Pigeon Pose
Supta Padangusthasana – Reclining Hand-to-Big-Toe Pose
Vatayanasana – Horse Face Position
Baddha Padmasana – Bound Lotus Pose
Laghu Vajrasana – Little Thunderbolt Pose
Matsyasana – Fish Pose
Yogamudrasana – Stoop Position
Kukkutasana – Cock Pose
Utthita Padmasana – Elevated Lotus Pose
Mayurasana – Peacock Pose
Ardh Matsyendrasana – Half Spinal Twist Pose
Durvasana – Irascible Sage Pose
Garbhasana – Foetus Pose
Utthita Ekpadashirshasana – Extended One-Legged Position
Ekpada Shirshasana – One- Legged Head Position
Utthita Paschimottanasana – Extended Forward Bend Position
Kurmasana (Advance Stage) – Advance Tortoise Position
Kandasana – Knot Pose
Naukasana – Boat Pose
Ganda Bherundasana – Two Headed Bird Position
RajaKapotasana – Royal Pigeon Pose
Padangushtha Dhanurasana – Big Toe Bow Position
Purna Shalambhasana – Full Locust Position
Vipatrita Shalambhasana – Reverse Locust Position
Karnpeedasana – Ear Pressure Pose
Pavanmuktasana – Wind Releasing Pose
Setubandhasana – Bridge Pose
Supta Trivikramasana – Supine Stride Position
Yoganidrasana – Sleeping Yoga Position
Viparitakarni Mudra/ Vilomasana - The Inverted Posture
Pincha Mayurasana – Dancing Peacock Position
Vrishchikasana – Scorpion Pose
Adhomukha Vrikshasana – Tree Facing Down Position
Vipreetakarani Mudra – Supported Inverted Position
Dimbasana – Full Wheel Pose
Omkarasana – OM Pose
Chakki-chalana-asana – Mill Churning Pose
Ardha Baddha Padmottanasana - Half Bound Lotus Standing Forward Bend
Shashankasana – The Hare Pose
Shalabhasana – Locust Pose
Roga – Disease
Pranayama – Breath control

[MSL]

 I'll review these yoga poses and I'll give you my personal view.
1. The Warrior poses are easy. I like them all.
2. The Wide legged forward bend pose is still difficult for me.
3. The Downward-facing dog pose is easy. I like it.
4. The Upward-facing dog pose is easy too. I also like it.
5. The Low lunge pose is easy. I like it.
6. The intense side stretch pose is difficult for me.
7. The Garland pose is easy. I like it.
8. The Chair pose is a very easy one. I like it.
9. The Triangle pose is not very diffeicult, but I still can't do it well.
10. The Bound angle pose is not so difficult, but I still can't do it.
11. The Staff pose is very easy and I like it very much.
12 The Hero pose is not very difficult for me. I think I like it.
13. The Heron pose is not very difficult, but it is difficult for me... still.
14. The Boat pose is not very difficult for me. I like it.
15. The Wide-angle seated forward bend pose is really difficult for me.
16. The Downward facing frog pose is not very difficult and I like it.
17. The Half frog pose is very difficult for me.
18. The Sphinx pose is easy and I like it.
19. The Four-limbed staff pose is easy too and I like it too.
 To be continued...

[MSL]

 20. The Reclining bound angle pose is easy and I like it very much.
 21. The Core twist pose is also easy and I like it too.
 22. The Happy baby pose is easy. I can do it almost well.
 23. The Supine pigeon pose is very easy. I tried it right now. I do it well.
 24. The Reclining hand-to-big-toe pose is not very difficult, but I still can't do it well.
 25. The Mountain poses are easy. I like all of them and I can do them well.
 26. The Wheel bond position is very difficult.
 27. The Tree positions are easy. I like them all and I can do them well.
 28. The Eagle position is not very difficult. I can't do it very well, but I like it.
 29. The Horse face position is not very difficult, but I can't do it well.
 30. The Dancer position is difficult.
 31. The Split position is easy for many people, but still not for me.
 32. The Intense stretch position is not that difficult, but I can't do it well.
 33. The Fire fly position is difficult.
 34. The Shooting bow position is difficult.
 35. The Lotus position is easy.
 36. The Perfect position is even easier. I like it very much.
 37. The Thunderbolt position is easy and I like it.
 38. The Back stretching position is not difficult, but I still can't do it well.
 39. The Bound lotus position is not very difficult for many people, but it's difficult for me.
 40. The Little thunderbolt position is difficult.
 41. The Fish position is not very difficult, but I can't do it well.
 42. The Stoop position is not very difficult too, but I also can't do it well.
 43. The Cock position is very difficult.
 44. The Elevated lotus position is difficult.
 45. The Peacock position is difficult too.
 46. The Half spinal twist position is not very difficult, but I can't do it well.
 47. The Cow face position is difficult.
 48. The Irascible sage position is very difficult.
 49. The Lion position is very easy.
 50. The Foetus position is very difficult.
 51. The Crane position is not very difficult, but I still can't do it well.
 52. The Extended one-legged position is very, very difficult.
 53. The One-legged head position is very, very difficult too.
 54. The Pigeon position is difficult.
 55. The Tortoise position is difficult.
 56. The Extended forward bend position is not very difficult, but I still can't do it well.
 57. The Advance tortoise position is very difficult.
 58. The Knot position is very difficult too.
 59. The Camel position is difficult as well.
 60. The Cobra position is easy. I like it.
 61. The Crocodile position is easy too. I also like it.
 62. The Bow position is not very difficult, but for me it's still difficult.
 63. The Two-headed bird position is difficult.
 64. The Royal pigeon position is difficult too.
 65. The Big toe bow position is difficult as well.
 66. The Full locust position is very difficult.
 67. The Reverse locust position is very difficult too.
 68. The Plow position is not very difficult.
 69. The Raised feet position is easy. I like it.
 70. The Corpse position is very easy.
 71. The Ear pressure position is difficult.
 72. The Wind releasing position is very easy. I like it.
 73. The Bridge position is not very difficult.
 74. The Wheel position is not very difficult too.
 75. The Supine stride position is difficult for me.
 76. The Sleeping Yogi position is very difficult.
 77. The Inverted position is very easy and I like it very much.
 78. The Headstand position is not very difficult, but I don't like to try it.
 79. The Dancing peacock position is difficult.
 80. The Shoulder stand position is very easy and I like it very much.
 81. The Scorpion position is difficult.
 82. The Tree Facing down position is not difficult, but I don't do it.
 83. The Locust posture is not very difficult, but I can't do it well.
 84. The Supported inverted position is easy. I like it very much.
 85. The Full wheel pose is very difficult.
 86. The OM podr is very, very difficult.
 87. The Half cobra pose is very easy. I like it.
 88. The Mill churning pose is very easy. I like it too.
 89. The Half bound lotus standing forward bend pose is difficult.
 90. The Standing head to knee pose is not very difficult, but I still can't do it well.
 91. The Deepanasa is very difficult.
 92. The Head to toe pose is difficult.
 93. The Hare pose is not very difficult.
 94. The Samkhyasana is very, very difficult.
 That's it for now. In the future I'll be able to do well many of these yoga positions. I hope so.