What is Yoga?

Different people view Yoga in different perspectives.

Its a Meditation!

Its a Physical Exercise!

Its for Mental Exercise!

Yoga is a systematic and methodological process to develop mind and body to attain good health, balance in thinking and self realization.

Yoga is for Good Health through simple body exercises. A correct posture and technique should be followed to get full benefits. It is always preferable to practice Yoga under the guidance of an experienced person.Here, we have provided both text guide as well as picture guide.

1.TADASANA

       This is the basic and the starting yogic  exercise.  “Tada”  refers to a mountain.  This refers to stand like a mountain.  This is nothing but to know the correct standing position.

Technique

      1.  Stand firmly and keep both the feet together.  The knees should be straight and keep the hands tight and firm.  Concentrate on a particular object and keep the mind calm and relaxed. (refer Fig. below).

2.  Lift the hands slowly and perform Namaskar (Salute),  (as shown in Fig. below).  The head and chest should be firm and straight.

3.  Start inhalation deeply, and lift the heels slowly as in the Fig. below. Stay for few seconds and then exhale slowly and keep down the heel to the normal position and relax for few seconds.

4. Practice this exercise for 2 or 3 times depending

Therapeutic Advantages

1. This yogic exercise helps  to give the complete knowledge of perfect standing position.
2. Helps to give control over muscular movement.
3. In this yogic practice the entire body weight lies on the heel or on 5the edge of the feet.  It gives enough strength to legs and feet.  It also stimulates the entire nervous system of the body.

2. ARDHAKATI CHAKRASANA

Technique

1. Stand firmly along with legs together. Press the heels and feet on the floor.
2. Slowly stretch and raise the right arm above the head and extend with inhalation.

3.  Exhale slowly and move the trunk and right arm towards left side the ear will touch the right upper arm.  The left hand should be sided on left leg thigh.

4. Stay in this position for 15 to 30 seconds with normal breathing.
5. Inhale, slowly move the trunk and arm in order to come back to the normal position.
6. Repeat the same be bending on the other side.
7. Practice this exercise two times on both the sides.

Therapeutic  Advantages

1. Performing this exercise will help those who are suffering from back pain, stiff back etc.
2. This helps to promote the function of liver and hence performing this exercise will help to cure liver problems.
3. Simultaneously stretching on both sides will help to eliminate extra fat in the abdomen region and also provides good shape to the body.

3. TRIDONASANA: (Triangle Posture)

     “Trikona” refers to ‘triangle’ and this exercise exhibits revolving triangular posture.

Technique

1. Stand firmly and keep the legs straight.
2. Inhale, move the legs about 3 to 4 feet from one another.  The knees and body should be straight.  Raise both hands to the level of shoulder to the respective side.

Turn right foot towards right side at 90 degrees to the right and turn left foot slightly to the right.

4. Exhale slowly and simultaneously lower the right hand palm in order to place the palm on the ground and raise the left hand upward, and see the tips of the left-hand fingers.

5. Hold this position for about a minute and while doing so breathing should be deep and even.
6. After that come back to the normal position.  Repeat the same on the other side.

Therapeutic Advantages

1. Helps to strengthen the muscles of the back, hips, and legs.  It cures backache, shoulder pain and joints pain.
2. Strengthens the ankles, knees and shoulder.
3. Spinal problems will be cured.

4. VEERABHADRASANA

     It is one of the most useful and beneficial yogic exercises.  It has a spiritual legend and hence it is called as Veera-bhadra-sana.

Technique

1. Stand straight as shown in figure.
2. lift both the arms above the head and stretch them firmly.  Join both palms together.
3. Start deep inhalation and then spread the legs apart for about 4 to 41/2 feet.
4. By exhaling, start turning slowly the body and the leg towards right.  Ensure to turn the right foot 90-degrees to the right and left foot slightly to right.

5.  Start inhaling, simultaneously bend the right knee to ensure that the things are parallel to the ground.  Stretch the chest and spine and see the tips of the hand

6. Hold in this position for about 20 to 30 seconds on each side with normal breathing.
7. By exhaling, slowly resume back to the original position.

Precautions

1. Since this asana involves stiff stretches, one should take care while performing this exercise.  Further those  suffering  from weak heart, pregnant women and ladies during menstruation should avoid this exercise
2. It is advisable to  practice this exercise only after acquaintance with other yogic exercises.

Therapeutic Advantages

1. This exercise has several curative effects.  It especially helps systematic breathing and ensures good respiratory function.
2. Since this exercise requires stretching the body, it gives enough strength to the shoulder, back knees, ankles, neck and hands.
3. This exercise is also helpful to those who suffer from obesity and also reduces fat in the region of hips.

5. UTKATASANA: (The chair Posture)

    This refers to sit like a chair.  Though this exercise appears to be simple, only by regular practice one can perform this exercise properly.

Technique

1. Stand in position as in figure
2. Lift the arms above the head and join the palms together

3. Exhaling slowly bend the knees and lower the trunk.  While doing so ensure to keep the chest as back as possible
4. Remain in this posture for about 15 to 30 seconds.
5. Inhaling slowly come back to the original position.
6. Practice this exercise one or two times.

Therapeutic Advantages

1. It is very useful to those  who are suffering from stiffness in the shoulder and recurring pain in the knee region.
2. It gives stimulating effect to the chest as the diaphragm is lifted up, which results in good heart functioning.

6. VRIKSHASANA: (The Tree Posture)

    This refers to a symbolic representation of Tree.

Technique

1. Stand as mentioned in figure
2. Slowly bend the right leg and join the feet of the right leg to; the root of left thing.
3. Raise both the hands and stretch above the head and join the palms and fingers together.

4. Keep concentrating and focus on a particular object.
5. Stay for about 10 to 15 seconds and breathe deeply.
6. Alternatively practice this exercise on left side also.

Therapeutic Advantages

1. This  exercise helps to keep the mental stability and also helps to develop mental concentration.
2. For those who suffer from leg pain, doing this exercise helps to tone up the leg muscles and reduces the knee and joints pain.

7. PADAHASTASANA

      ‘Pada’ refers ‘foot’ and ‘hasta’ refers ‘hand’.  Here in this exercise the requirement is to stretch the back and legs down.

Technique

1. Stand as in position.Ensure to keep the feet together.
2. Inhale slowly, stretch the hands up

3.  Exhale slowly, bend forward and place the palm on the ground adjacent to feet, and now touch the knees with the head.  Ensure to keep the legs straight

4. Stay in this position for about 15 to 20 seconds and breathe evenly.
5. Slowly place the palms below the foot .Remain in this position and take 2 to 4 breaths.

6. Inhale slowly, raise the head and slowly resume to a normal position.

Therapeutic Advantages

1. This exercise gives nourishing effect to the organs like abdomen, liver and kidney.
2. Practicing this exercise will help to cure all digestive problems and gastric problems.
3. It has a curative effect for back pain and pain in the region of ankle.

8. PARSHVA KONASANA

Technique

1. Stand as in figure.
2. By inhalation as far as possible spread the legs on both the sides and also raise the arms on both the sides.

3. Exhaling slowly, turn the right foot and left foot slightly to the right so that  the right leg should be stretched well as shown in the figure.  After that, bend the right leg at the knee so that it should be perpendicular to the ground.
4. Keep the right palm on the floor just on the side of the right foot.
5. Stretch the left arm over the left ear.  Ensure to keep head up and focus the eyes towards the finger tips

6. Stay in this position for 30 to 50 seconds and breathe slowly and evenly.
7. By slowly inhaling straighten the right leg and comeback to the original position.
8. Repeat the exercise on the other side too.

Therapeutic Advantages

1. Practicing this asana helps to reduce the fat at the waist.  This helps to give strength to the thighs.
2. Helps to cure arthritic pains.
3. This helps to cure shoulder pain and chest pain.
4. It helps to provide sharpness to the eyes.
5. This exercise helps to give good body shape and good body structure.

9. PARSHVOTHANASANA

‘Parshva’ refers to ‘side’.  In this exercise there will be an intense stretch, more particularly the side of the chest will be stretched more.

Technique

1. Stand in the posture explained in figure.
2. Hold the hands behind the back.  The hands should be placed in the middle of the back.

3.  By inhaling, place the leg forward and slowly stretch the head back.  Hold in the position for about 20 second.  Take about 2 or 3 breaths.

4.  By exhaling bend the body forward and rest the head on the right knee.

5. Stay in this posture for about 30 to 40 seconds with normal breathing.
6. Inhale and move the head forward and then to the original position.
7. Repeat this process on the left side also.

Therapeutic Advantages

1. This exercise helps to cure stiffness of the legs.
2. It helps to cure various spinal problems and back pain.
3. It give strength to the shoulder and also cures chest pain and pain in the region of neck.

10. GARUDASANA: (Eagle Posture)

‘Garuda’ refers to an ‘eagle’ .  This posture gives symbolic representation of an eagle.  We know that the eagle is the king of birds.  Quite similarly, Garudasana is one of the prominent exercises in the yogic science.

Technique

1. Stand in position as figure.
2. Stretch both; the hands forward.  Hands should be horizontal to the ground.  Place right leg forward and take 2 or 3 breaths.
3. Bend the elbow and raise the arm to the level of nose.  Simultaneously place the right foot behind the left leg.

4. Stay in this position for few seconds with normal breathing.
5. Release the arms and legs slowly and come back to the normal position.
6. Repeat this exercise on the left side as explained above.’

Therapeutic Advantages

1. Performing this exercise helps to provide strength to the hands and legs.  it relieves the pain in ankles and shoulders.
2. Helps to remove the cramps in the calf muscles.
3. It gives body balance and sharpness to the body.

11. ARSHA PADMOTHANASANA

‘Ardha’ refers to ‘half’, ‘Padma’ symbolizes ‘Lotus’.  ‘Utthana’ means an ‘intense stretch’.  Here in this exercise, it is half way to padmasana but perform this exercise in standing posture.

Technique

1. Stand as in figure.
2. Inhale slowly and raise the right leg and rest the sole of the right foot on the left thing.
3. Exhale slowly, raise the arms up, slowly bend forward placing the palms on the floor and take deep breaths.

4.  Ensure to rest the head or the chin on the left knee.

5. Inhale slowly by lifting the palm from the floor and also releasing the left foot.  Slowly return back to the normal position.

Therapeutic Advantages

1. Helps to cure the stiffness in the knees.
2. Provides good digestive power and checks constipation.
3. Eliminates obesity in the region of stomach.
4. It cures back pain and a stiff back and gives instant relief.

12. UTTITHA HASTHA PADANGUSTASANA

‘Uttitha’ refers to extend or to project.  ‘Hastha’ refers to the ‘hands’ ‘Padangusta’ refers to the big toe.  This exercise refers to standing on one leg and extending the other leg to the front, simultaneously holding the toe of the extended leg.

Technique

1. Stand as figure.
2. Raise right leg up and hold big toe with both hands.  Take 2 or 3 breaths.
3. Move the right leg forward so that it should be parallel to the ground.

4.  By exhalation palace the chin on the right knee and take 2 or 3 deep breaths.  Focus the eyes towards the tip of the big toe.

5. Slowly release the right leg in order to come back to original position.  6.  Repeat the process similarly on the other side i.e., left side.

Therapeutic Advantages

1. This exercise is recommended to those who are suffering from obesity and excessive fat in the hip region.
2. This exercise helps to relieve pains in a region of legs, knees and back.
3. This exercise helps to increase the height.
4. Since the legs are stretched in this exercise, it is beneficial to athletes and sportsman.

13. UTTANASANA

     In this type of exercise there is an involvement of a good stretch on the back, shoulder and legs, more particularly the spinal part which involves intense stretch.

Technique

1. Stand as figure and hold the knees very tight.
2. Hold both the hands and slowly keep the hands on the head.

3.  Exhale slowly, bend forward as much as possible.

4. Hold in this position and take 5 to 6 deep breaths.
5. Slowly lift the head and  the trunk in order to come back to the normal position.

Therapeutic Advantages

1. This exercise helps to give a strong back and also helps to cure spinal problems.
2. Cures stomach and abdomen pain and gives nourishing effect to liver, spleen and kidney.
3. It gives good mental concentration and balance of body.

14. NATARAJASANA

‘Nataraja’, the name of ‘Lord Shiva’, that is the lord of dance.  This is one of the beautiful postures in yoga practice, which symbolizes the dance of Lord Shiva.

Technique

1. Stand as figure.
2. Stretch the right arms forward and keep them parallel to the ground.
3. Bend the left knee towards back and hold the left big toe from left hand.
4. Pull  the knee-cap up and keep the left leg poker stiff and perpendicular to the floor.

5. Keep the balance and stay for 10 to 15 seconds with deep breathing.
6. Slowly release the grip of the left foot and simultaneously lower both arms.  Stand again in original position.
7. Repeat the posture on the other side.

Therapeutic Advantages

1. By practicing this exercise one can develop vigor and beauty.
2. It helps to strengthen the leg muscles and shoulder.
3. By doing this exercise all the vertebral joints will  be stretched and gives good benefit to vertebral joints.
4. It helps to reduce fat in the region of waist, hips and abdomen.
5. Practicing this exercise helps to reduce back pain and spinal problems.

15. TRIPURA HARASANA

 This asana has spiritual significance and is also one of the most precious exercise in yogic science.  it resembles the sacred dance that is explained in our holy scripts.  This exercise helps to  provide body balance, physical and mental control, concentration and energy to the body system.

Technique

1. Perform Natarajasana.
2. Slowly bend the leg to hold the grip from ;one hand near the ankle region.  The other hand should hold near the knees.  The legs should be straight and perpendicular to the ground.  Stretch the  body well and maintain the balance for about 8 to 10 seconds with even breathing.

3. Exhale, slowly release the hand first at the ankle grip and then at the knee grip and relax.
4. Repeat the pose on the other side also.

Therapeutic Advantages

1. This asana provides balance to the entire body.  There is an utmost stretch to the legs, hands, back and stomach, hence this asana provides stiffness to the body.
2. This asana is most helpful to athletes, sportsmen and also for growing children.
3. Joints pain, back pain, shoulder pain and muscular stiffness will be effectively cured.

16. TRIVIKRAMASANA

 This is one of the most difficult and also an important yogic exercise, which has several traditional values.  Trivikrama refers to ‘Lord Vishnu’.

Technique

1. Stand firmly.  Ensure that the entire body should be straight.
2. Slowly raise the right leg upward and then raising the right hand place them on the feet. Interlock the fingers and stretch the arms in order to ;hold the right heel  firmly as shown in the figure.

3. Ensure that the right calf is near the right ear and then slowly widen the elbows.  while doing so ensure to maintain the body, straight and be well balanced.
4. Stay in this position for about 8 to 10 seconds with normal breathing.
5. Slowly release the right heel and the leg in order to resume the normal position.
6. Repeat the process alternatively on the other side with the same procedure.

Note:   This exercise can also be performed in the lying position as shown figure. Those who find difficult to perform in the standing position, should start this exercise first on the lying posture.

Therapeutic Advantages

1. This exercise involves extensive stretch to the legs and things, hence it helps to provide good nourishment to th legs.  This is one of the very useful exercises for athletes and sportsmen.
2. It helps to build legs and things very strong.
3. It helps to cure Hernia.
4. Another important benefit from this exercise is that it helps to reduce sexual urge which helps to control the mind.
5. Performing this exercise helps to increase the blood circulation in pelvic region and also in genital organs and keeps those organs healthy.

17. ARDHA CHANDRASANA :(Half-Moon Posture)

‘Ardsha’ refers to ‘half’.   Chandra is the ‘Moon’.  This yogic exercise resembles the half moon, hence it is termed as Ardha Chandrasana.

Technique

1. Perform Tadasana
2. Raise the hands above the head.  The hands and body should be straight and stretched well.
3. Inhale, slowly bend backward so that  the back and hands are horizontal to the ground.
4. Hold in this position for about 15 to 20 seconds.  Breathe deeply and evenly.
5. Slowly raise the hands and body forward, then back to the normal position.

Therapeutic Advantages

1. It provides good nourishment to the abdominal organs and digestive system of the body.
2. Practicing this exercise helps to cure gastric trouble and indigestion.
3. It provides body balance, stiffness to the leg muscles and to the hands.
4. It provides good body shape and structure.

18. ARDHA CHAKRASANA:(Half-Weel Posture)

Technique

1. Stand firmly.  Inhale, slowly bend forward along with hands.  The hands should be locked with the fingers.

2. As the legs are coming down behind the head, stretch the ribs and abdomen so that arch is formed.
3. Hold in this position for few seconds with normal breathing.
4. Slowly go back to the normal position and relax.

Therapeutic Advantages

1. In this exercise the shoulder, the back, the neck and the things are stretched very well.

Full body stretching gives good body shape.

2. Back pain and pains in the region of neck will be effectively cured.
3. It provides good vitality and energy to ;the entire body.
4. Because of formation of arch, the abdominal muscle and chest are full y extended.

19. VATAYANASANA:(Horse Face Posture)

‘Vatayana’ means a ‘horse’.  This asana resembles the face of the horse.  Hence it is termed as Vatayanasana.

Technique

1. Sit on the ground.  Place the right foot at the root of left thing in half Padmasana position.
2. Exhale slowly, raise the trunk from the ground and place the top of the right knee on the floor.  Keep the left foot near the right knee and keep the left thing parallel to the ground.
3. Stretch forward and raise the hands slowly.  Bend the elbows and raise the arms near the chest. Place the back of the upper right arm near the elbows.

4. Hold in this position for about 20 second with normal breathing.
5. Slowly release the arms first, and then sit on the floor and relax. 6.  Repeal this process on the other side also.  Note:  In the initial stage it will be very difficult to maintain balance as well as twisting the hands.  But with regular practice one can attain perfection and  balance.

Therapeutic Advantages

1. Leg pain and joints pain will be cured.
2. Due to twist of hands it provides flexibility to hands and fingers.  Hence it is recommended for artists and craftsmen.

20. PADMASANA: (The Lotus Position)

It is true meditation posture, which gives utmost mental concentration and equilibrium.  Though it appears to be the simple form, the correct practice of Padmasana gives enlightenment to the mind and body.  The posture is in the form of “jnana mudra” which represents the source of knowledge.  The index represents the individual soul and the thumb represents the universe.

Technique

1. For all the sitting exercises, one has to sit on the clean carpet floor.
2. Be seated and stretch both the legs in front to ensure that the spine is straight and firm.   Concentrate on a particular object, keep the hands down on the floor.  Breathe in normal  a position.

3. Head, body, neck and spine should be straight.
4. Close the eyes and meditate with utmost concentration.
5. Repeat the process by alternating the leg.

Therapeutic Advantages

1. Most of the benefit are quite similar to padmasana.
2. As it is recommended for practice in pranayama and meditation which helps the students to enhance memory power and concentration.

22. VAJRASANA

‘Vajra’ refers to ‘diamond’ and this yogic posture resembles diamond.  More particularly, this exercise is very useful and invaluable as it retains youthfulness and vigor.  The entire body becomes strong like a diamond.

Technique

1. Start the position as in figure.
2. Fold the knees as shown in posture. Place the hands in the middle as in yoga mudra position.  Yoga mudra is the highest form of meditation.  In fact, Lord Buddha meditated in this posture for spiritual attainment.

3. Ensure that the head, the back, wrist are straight.
4. The entire body weight should ret on the heels.

5. Close the eyes and start meditation.

Therapeutic Advantages

1. As explained earlier, this exercise provides youthfulness and vigor.  The body becomes more and more strong.
2. This exercise is recommended for those who are suffering from weakness of semen and vigor.
3. Practicing this exercise helps to cure heart disease.
4. This exercise gives mental equilibrium and develops concentration.

23. VEERASANA

‘Veerasana’ means a ‘hero’, that is, ‘warrior’ this exercise suggests courage and boldness.

Technique

1. Start this exercise as shown in figure.
2. Sit as in the position of vajarasana.  Slide the feet so that they are kept by the side of the thighs.  The inner side of each calf should touch the outer side of respective thighs.

3.  Place the hands  with clinched hand (Brahma mudra (as shown in figure front view).

4. Close the eyes and start meditation.
5. Hold in this position for about 2 to 3 minutes with even breathing.
6. Exhale slowly and come back to the original position.

Therapeutic Advantages

1. As rightly suggested it gives enough strength to the ankles, feet and thighs.

This exercise is most beneficial to the soldiers and sportsmen.

2. It helps to cure pain in the heels.
3. The Brahma mudra posture strengthens the wrist and fingers.
4. This exercise provides strength to the foot and hands.  It is recommended to the persons who are in adventure sports.

24. SUPTHA VEERASANA

 It is nothing but Veerasana.  Here one has to recline back on the floor, hence it is called Suptha Veerasana.  This exercise can be practiced even after taking food.

Technique

1. Sit in Veerasansa position.

2. Start slowly, recline the trunk, back and rest the elbows one by one on the floor.
3. Ensure that the back and head touch the ground.  Raise the hands forward just above the head.

4. Breathe evenly and keep the body relaxed.
5. Slowly come back and relax in the original position.

Therapeutic Advantages.

1. Practicing this exercise gives stretch to the neck and stomach.  It help on good digestion and arrests constipation.  hence it is advisable to perform after meals preferably, at night before going to bed.
2. This exercise helps to give immediate relief to leg pain.  Hence it is  recommended to athletes and persons working in standing position for a long period.
3. This is very beneficial to working professionals.

25. PARYANKASANA

  ‘Paryanka’  refers to  ‘bed or cushion’.  Though this exercise resembles suptha veerasana, the benefits and the advantages  are relatively high.

Technique

1. Start with Suptha Veerasana as explained in figure.

2.   Inhale slowly, raise the back and slowly lift the neck and chest so that there is a perfect arch.  No part of the trunk should be on the floor.

3. Stretch and fold the arms at the elbows.  Place the folded arms on the floor behind the head. Hold in this posture for minute and breathe slowly.
4. Exhale slowly, and then slowly place the trunk and neck on the floor and come back to Veerasana position.

Therapeutic Advantages

1. In this exercise the neck muscles are stretched well, and it also helps to control the functions of thyroids and parathyroid.
2. This exercise helps to expand the chest which will be beneficial to body builders and athletes.
3. This helps to bring relief to those suffering from bleeding piles.

26. BADDHA KIONASANA

‘Baddha’ means ‘Bond’ or ‘grip’ and kona refers to ‘anangle’.  This exercise has several therapeutic advantages, especially recommended for ladies and pregnant women.

Technique

1. Sit and stretch the leg straight.

2.  Slowly bend the knees and place the feet closer to the trunk.  Ensure that the sole and heels are together and catch the feet near the toes, take the heels closer to the perineum.

3. “Widen the thighs and lower the knees till they touch the ground.
4. Interlock the fingers and hold the feet firmly.
5. Exhale slowly, bent forward so that nose and chin touch the ground.

6. Stay in this posture for about a minute with even breathing.
7. Inhale slowly, raise the trunk from the ground and back to the normal posture.  Release the feet, straighten the legs and relax

Therapeutic Advantages

1. As explained above this exercise is extremely useful to all women.  It controls menstrual disorders and ensures better functioning of the ovaries.  If the pregnant woman practices daily once or twice, it will have the beneficial effect of less pain during the delivery and freedom from varicose veins.
2. Practicing this exercise helps to cure all urinary disorders.  This helps to keep the kidney and urinary bladder healthy.
3. This helps to relieve all the diseases of the urinary tract.

27. MANDUKASANA: (Frog Posture)

  In Sanstrit ‘manduka’ means ‘frog’.  The action and posture resemble a frog.

Technique

1. Lie on the stomach with the face downward.  Start exhaling and raise the legs and hold the ankles with the hands.
2. Take two or three breaths.  Lift the head and the trunk above the floor and focus on a particular object.

3. Remain in this position for about 20-30 seconds.
4. Exhale slowly and release the palms from the feet and slowly come back to relaxed position.

Therapeutic Advantages

1. Since the abdominal organs are pressed, it cures all the abdominal disorders.
2. Knee, joints pain, rheumatic pain w8ill be cured.
3. In this exercise the hands and the feet are stretched, so it gives strength to the hands and legs.  It cures sprained ankles and hence it helps sportsmen.

28. SUKHASANA

‘Sukhasana’ refers to relief or comfort.  Though this exercise appears to be simple it serves as an entry to all the advanced yogic exercises.  In this exercise one can start to develop concentration, equilibrium and enlightenment of mind.  Note:   Those who find it difficult to perform Padmasana, Vajrasana etc.  Can start with Sukhasana.

Technique

1. Sit comfortably cross-legged as shown in the posture.  The head and body should be straight and firm.

2. Close the eyes and start meditation.

Therapeutic Advantages

1. It helps to develop concentration.
2. This exercise gives relief from pains in the region of knees, thighs and other joints pain.

29. SIMHASANA

‘Simha’ means ‘Lion’.  This exercise imparts beauty to the face and its regular practice improves the facial expression considerable.

Technique

1. Bend both the legs and fold the knees backward.  Sit on the heels comfortably.  Ensure the body, the head, and the neck are straight.  The entire body weight should be on the toes.  Keep the palms near the knees.
2. Exhaling the air, open the mouth slowly.
3. Stretch the tongue out as far as possible.
4. Raise the eyes little, so that the eyes concentrate on the eyebrow.
5. Please note to stretch the hands well.
6. While doing this exercise one should open the mouth as far as possible.  Similarly stretch, the tongue in order to get good benefits of the exercise.

7. Breathe deeply for about 40 to 60 seconds.
8. Slowly withdraw the tongue back and also take back the hands.  Finally come back to the relaxed position.

Therapeutic Advantages

1. It is a useful exercise for teachers, singers and musicians as it tones up the vocal chords.
2. Practicing this exercise helps to cure throat trouble, tonsillitis and thyroid problems.
3. This exercise beautifies eyes and improves the facial appearance.  It is nothing but an beauty aid to ladies.
4. Performing this exercise enhances the sharpness of the ears.
5. This exercise is recommended for those who suffer from stammering.
6. This helps to cure the enlarged tonsils and throat infections.
7. This exercise helps to improve salivary secretions, which in turn, helps the digestion of food.  Hence this exercise is recommended for those suffering from constipation.
8. Practicing this exercise will  tone up the respiratory system of the body.

30. MATSYASANA: (Fish Posture)

      ‘Matsya’ refers to a ‘Fish’, i.e., an incarnation of Vishnu.

Technique

1. Sit a in Padmasana.

2. Inhale slowly and lie down on the ground.  Fold the legs at the knees and bring the heels near the hips and take two breaths.
3. Inhaling slowly drag the head back and hold the crossed legs with the hands properly and increase the back arch.
4. Stay in this posture for about 30 to 50 seconds and breathe deeply.
5. Slowly rest the back and the head on the floor and come back to Padmasana position.

Therapeutic Advantages

1. Since the neck is stretched to full extent in this exercise, it is beneficial to those suffering from neck pain and stiffness.
2. This helps to arrest bleeding in the case of piles.
3. This helps to expand the chest and it corrects the respiratory system.  Since the respiratory organs like pharynx, larynx and the lungs are exercised, it is a beneficial exercise for those suffering from Asthma.
4. Performing this exercise will activate spine and back muscles.  It is recommended for those suffering from backache and spinal disorder.

31. KUKKUTASANA:   (Cock Posture)

Technique

PART-I

1. Sit in Padmasana position.
2. Drop the hands in between the space of the thighs and calf near the knees.
3. Press the palms on the ground and gradually raise the body above the ground with the balance of the palms.

The hands should be straight.  Lift the head as shown in the figure.

4. Hold and maintain balance for about 20 to 30 seconds with normal breathing.
5. Release the hands slowly and rest on the floor.

PART-II

6. After attaining balance by doing exercise of Part-I practise the Part-II exercise, which is the advanced form of kuddutasana.  Here in this exercise instead of inserting the hands in between the thighs and calf, they should be placed in front of the legs.   Raise the knees to the maximum extent.

Therapeutic Advantages

1. Very useful exercise for back pain.
2. This exercise stimulates lower part of belly and all abdominal disorder will be eliminated.
3. It gives enough strength to the shoulder, thighs and to the legs, and hence it is a very effective exercise for athletes and sportsmen.
4. This exercise is recommended for artists and craftsmen because it gives enough strength to wrists.
5. This exercise gives enough strength to the shoulders and wrists.  It is beneficial to players.
6. Practisting this exercise helps to cure several abdominal problems.

32. PARVATASANA: (Mountain Posture)

‘Parvata’ means ‘Mountain’.  In this exercise the arms are stretched up over the head and resembles a mountain.

Technique

1. Sit as in Padmasana as in figure.
2. From the Padmasana posture slowly lift the hips and thighs so that entire body weight lies on knee.  Raise the hand up above the head as shown in the figure.

3. Stay in this posture for a few seconds and breathe evenly.
4. Slowly bring the hands down and also rest the body on the ground and come back to a relaxed position.

Note:   Those who experience difficulty in performing this exercise can take the support of a wail while doing this exercise.

Therapeutic Advantages:

1. It gives strength to the legs, thighs and knees.
2. It improves the body balance position.
3. Removes rheumatic pains and stiffness in the shoulders.

33. MAYURASANA:  (Peacock Posture)

PART-I

Technique

1. Kneel on the floor with the knees apart.  Place the head and chest slightly forward.  Place the palms on the ground so that fingers point towards the feet.  Elbows kept firmly pressed against navel point of the abdomen.

2.  Now stretch the legs backward and lower the head in order to touch the ground and simultaneously raise both legs from the ground.  The entire body will be supported on the palms.

3. Ensure that the whole body remains stretched and the breathing is normal.
4. Ensure that the head and legs are in one line or the entire body is horizontal to the ground.
5. Practice this exercise for 5 to 10 seconds and once well practiced the time may be increased to 30 seconds.

Precautions

     This exercise is difficult to perform and hence it is better to practice this exercise under the guidance of a yoga practitioner.

Note:  People suffering from high blood pressure, reddish eyes and possessing a weak heart should not practice this exercise.  Few people may experience severe body pain or nasal bleeding while performing this exercise.

Therapeutic Advantages

1. Practicing this exercise gives enough body equilibrium and concentration of mind.
2. This exercise provides increased supply of blood to the digestive system and hence it cures all the digestive disorders. Constipation is cured immediately.
3. Due to the circulation of blood there will be an improvement in eyesight.
4. Performing this exercise helps to make hands and shoulders very strong and hence it is recommended to athletes and sportsmen.
5. Regular practice of this exercise helps to cure impotency.
6. By practice  this exercise the problems of liver, pancreas and kidneys are cured.  Those who are suffering from diabetes due to the malfunctioning 0f pancreas will definitely get rid of this problem.
7. Performing this exercise helps to dill all the toxins in the body.
8. This helps to strengthen forearms and wrists and elbows and it cures joints pain.
9. It cures all abdominal disorders.

34. MAYURASANA

PART-II

      This exercise is quite similar to Mayrrasana.  But in this case, Mayurasana is performed with Padmasana posture.  Though it is similar to Mayrrasana, it gives utmost exercise and stimulation to the abdominal parts.

Technique

1. Start with Padmasana as explained in figure.
2. Continue the process of Mayurasana.  The body should be horizontal to ground. The whole body balance should be on the fingers.