In Sanskrit language word “Simha” stands for Lion and also the seated pose of this asana is resembles to majestic and seated pose king of forest, “Lion” that is why it is also renowned as “Singhasana” or “Lion Pose”. This unique asana is established and practiced by the yogis since ancient times. Here we showcase steps for how to do Simhasana and straightforward techniques for gaining its encouraging benefits. According to old tradition, this asana helps to removes each & every ailments and offers three chief Bandhas known as Mula, Jalandhara & Uddiyana.

Following are the steps for how to do Simhasana with appropriate handiness helps for obtaining useful Simhasana benefits.

Step 1: -

First of all kneel down on the floor and place the knees apart about the width of shoulders.

Step 2: -

Then sit back on the heels such that calves are placed flat on the ground.

Step 3: -

Now try to spread knees little bit further as much as it feels comfort.

Step 4: -

Now straighten and lengthen up the back and shoulder muscles and sit straight.

Step 5: -

Place both hands loosely over the knees and avoid rounding of shoulders.

Step 6: -

Now inhale and tilt the body slightly forward by keeping the spine straight and placing the hands on the ground.

Step 7: -

Then stretch the mouth and try to bring tongue out as much as possible.

Step 8: -

Lengthen the tongue and gaze on the nose tip and also tighten and straighten up the fingers out from their resting place on the knees.

Step 9: -

Retain this posture for one complete breathe and after relaxing for some time tilt back and allow the fingers to drop back to the knees and provide relaxation to mouth and tongue by closing them.

Step 10: -

Repeat the same process for 3-4 times by dividing them in various sessions.

Time Duration of Simhasana

As there is no specific time duration for practicing Lion pose so it is suggested that one should practice asana as long as one feels it comfort and ease but don’t try to overdo it.

Advantages of Simhasana

1)   Simhasana benefits to alleviate tension from the chest and face.

2)   It assists to keep platysma firm with increase in age.

3)   It also helps to make thyroid gland active.

4)   Simhasana steps helps to keep away major ailments and offers three major Bandhas known as Mula, Jalandhara and Uddiyana.

5)   Simhasana benefits to exercise neck muscles and for advancing blood circulation in the body.

Precautions of Simhasana

1)   While practicing Simhasana one should keep one’s hands straight on respective knees by keeping the chest erect.

2)   When one is bringing tongue out one should exhale from the mouth by making some sound.

3)   After completing entire process retain the posture for some time interval and again practice by bringing tongue out.

4)   People suffering from knee injury should avoid practice of Lion Pose or if necessary practice it by sitting on chair.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

In Sanskrit language “Matsya” stands for “Fish” and it is also said that one can float like a fish by practicing this asana in water hence it is also renowned as “Fish Pose”. It is suggested that one should practice this asana after practicing Sarvangasana as it is a counter pose of Sarvangasana. Here we showcase some Matsyasana steps for how to do Matsyasana in a very well taught-out manner to achieve helpful Matsyasana benefits. It is one of the best back bending pose which can be practiced with other asana or alone as well. It helps to alleviate digestive disorders, advances breathing process and to provide additional blood flow in the pelvic region and sexual glands.

Following are the approved Matsyasana steps for practicing Matsyasana step by step for obtaining its benefits.

Step 1: -

First of all lie down on the floor in a Shavasana pose.

Step 2: -

Then achieve a normal Padmasana pose while lying on back such that knees are place on ground.

Step 3: -

Now raise head such that it is making an arc with the chest and crown of head on the floor and keep looking backward. By doing this a sort of bridge is created between chest and waist such that chest is pointing in upward direction.

Step 4: -

Now grasp the toes of feet with the help of hands placing the elbows on the ground.

Step 5: -

Inhale steadily and stretch the limbs fully and retain this posture for some time.

Step 6: -

After completion of above process release the toes and place elbow on the floor and with the help of it lift the upper part of the body, this is known as easy pose of Matsyasana.

Step 7: -

Retain this posture and try to rotate the neck in clockwise or anti-clockwise direction.

Step 8: -

At last reverse the entire process slowly to get back to normal Padmasana pose and then relax the body by practicing Shavasana pose.

Time Duration of Matsyasana

It is suggested that one should retain Matsyasana steps for minimum 8-10 breathes as long as one feels it comfortable and easy but don’t try to overdo it.

Advantages of Matsyasana

1)   Matsyasana benefits to improve breathing process by stretching lungs and ribcage.

2)   Fish Pose provides excellent massage to abdominal organs to relieve digestive disorders.

3)   It is much helpful for stretching spine and nerves in the neck.

4)   Matsyasana benefits to provide additional blood flow in pelvic areas and in sexual glands which helps to revitalize these organs.

Precautions of Matsyasana

1)   Patients suffering from hernia, peptic ulcers or a serious spinal problem should avoid practicing Fish Pose.

2)   Women in late-term pregnancy stages should not practice asana.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

In Sanskrit language word “Ustra” stands for Camel hence this asana is also known as “Camel Pose”. Here we showcase some Ustrasana steps for how to do Ustrasana in well-calculated approach to obtain useful Ustrasana benefits. This asana helps to stretch out muscles around neck, chest and abdomen region and offers massage to organs and chakras around the abdomen area.

Following are the approved Ustrasana steps for practicing Ustrasana step by step for achieving its advantageous benefits.

Step 1: -

First of all sit on the knees with heels pressed down in normal Vajrasana posture against the buttocks and calves of legs flat on the ground.

Step 2: -

Now reach backward and grab the right ankle by right hand and left ankle by left hand.

Step 3: -

After this inhale steadily and lift up the buttocks above the legs arching the back and putting pressure on abdomen muscles and bend the head in backward direction as much as possible.

Step 4: -

Retain this posture for the time duration of inhaling breathe or by breathing.

Step 5: -

At last exhale to get back to initial kneeling Vajrasana posture.

Time Duration of Ustrasana

It is suggested that one should retain this posture for the time duration on inhaling or if one choose to breathe while retaining Ustrasana posture then one should retain it for 30-60 seconds.

Advantages of Ustrasana

1)   Ustrasana benefits to stretch out muscles around neck, chest and abdomen region.

2)   It toughens up back muscles, gluteal muscles and triceps of the arms.

3)   In advance it also offers massage to organs and chakras around the abdomen area.

Precautions of Ustrasana

1)   People suffering from back & neck injury, stiffness in knees and internal organ surgery should avoid practice of this asana.

2)   Migraine, insomnia and high or low blood pressure patients should avoid practice of Camel Pose.

3)   Women in their pregnancy period should not practice this asana.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

In Sanskrit language “Trikona” stands for “three angles” or “triangle” and also while practicing this asana the body structure seems to be triangular shape that is why this asana is renowned as Triangle Pose. This asana is also famous by the name Utthita Trikonasana which means “Extended Triangle Pose”. Here we showcase steps for how to do Trikonasana and straightforward method for gaining Trikonasana benefits. This asana stimulates flow of blood in entire body and also provide relaxation to shoulders, back, legs and forearms muscles. It also offers ease to spinal disc and reduces lower-back disorders.

Following are the steps for how to do Trikonasana with correct manner to gain its benefits.

Step 1: -

First of all stand in normal Tadasana posture.

Step 2: -

Now keep your feet slightly further apart exactly equal to the distance between two shoulders.

Step 3: -

Now inhale deeply and raise both arms in upward direction such that they parallel to the ground and palms facing in downward direction.

Step 4: -

Exhale and turn torso to the left with a bend at waist such that right hand is in touch with the left ankle. Palm of right hand is kept along the outside of left ankle by extending left hand straightly upward.

Step 5: -

Keep both hands and legs firmly straight and avoid bending at elbows and knees.

Step 6: -

Turn head on left side upward direction and gaze at left hand fingertips.

Step 7: -

Now inhale and get back to initial posture with both arms stretched out.

Step 8: -

Retain this posture by holding breathe as long as one feels it comfort and ease.

Step 9: -

Now exhale and repeat same 4 – 8 steps on other side.

Time Duration for Trikonasana

It is suggested that one should practice Triangle Pose for 2-3 times on both sides as long as one can hold breathe during forward bending posture.

Advantages of Trikonasana

1)   Trikonasana benefits you to stimulate blood flow in the body.

2)   It stretch and provides relaxation to the shoulders, back, arms and legs.

3)   It stretches thighs, calves & hamstring muscles and making them fit and strong.

4)   While practicing Trikonasana steps even a slight spine twist can provide flexibility to spinal disc and reduces lower back disorders.

5)   Trikonasana benefits to increase blood flow to the head area.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

Konasana is a combination of two Sanskrit words “Kona” & “Asana”. Kona stands for “Angle” and Asana means “Pose”. The complete word Konasana (Angle Pose) stands for the complete angle formed by arms & legs. Here we showcase some steps for how to do Konasana and easy methods for obtaining Konasana benefits. In this asana one has to balance entire body weight by fixing arms and heels firmly with the ground. Konasana is one of the best exercises for stretching hamstring muscles and for advancing Pelvic circulation.

Following are the steps for how to do Konasana with proper practice and approach for achieving its specific benefits.

Step 1: -

First of all lie down on the floor and place both feet together.

Step 2: -

Now put the arms on ground to lift up the body such that they are making 90° with the shoulders by keeping the legs stretched straight on the ground.

Step 3: -

Then try to bend neck in backward direction by keeping the hands straight and chest pointing in upward direction.

Step 4: -

Retain this posture for 8-10 seconds.

Step 5: -

At last return to initial posture by reversing the steps gradually and repeat the process for 4-6 sessions.

Time Duration for Konasana

One should practice this asana for minimum 8-10 seconds and repeat the same process for 4-6 times as long as one feels comfort and ease.

Advantages of Konasana

1)   Konasana benefits for strengthening shoulder muscles.

2)   It relieves abdominal discomforts.

3)   This asana is a variant of Paschimottanasana so it is suggested to practice this asana after practicing Paschimottanasana for achieving more advantageous benefits.

Disadvantages of Konasana

• If one bounce into or out while practicing Konasana it may causes severe injury.
• Angle Pose cannot be practiced by the person who is suffering from back problem.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

In Sanskrit language “Go” stands for “Cow” while “Mukha” means “Face” that is why Gomukhasana is also renowned as Cow Face Pose. In this asana parted thighs resembles cow’s lips while hands placed up & down look like cow’s ears. Hence for this reason this asana is named as Gomukhasana. Here we showcase some Gomukhasana steps for how to do Gomukhasana in a very organized manner to gain useful Gomukhasana benefits. Cow Face Pose helps to alleviate respiratory problems, increase blood flow in torso, cures arthritis and piles and relieves various digestive problems.

Following are the approved steps for practicing Gomukhasana step by step for achieving its favorable benefits.

Step 1: -

First of all sit in crossed leg posture such that right leg is place over left one.

Step 2: -

Now spread legs further apart as long as one feels comfort and ease but avoid bending at knees.

Step 3: -

Bend left knee and put bottom of left foot against inner left thigh and then bring left heel as nearer as possible to the perineum by keeping left knee on the ground.

Step 4: -

Now grab the right foot by using left hand to keep the right foot heel against the front left-portion of left buttock such that right knee is exactly placed over left knee.

Step 5: –

Now inhale gradually and raise the right hand over the head by bending right hand elbow.

Step 6: -

Now bring hands behind the back with the help of left hand by interlocking fingers of both hands forming an “S” type lock structure.

Step 7: -

Retain this posture by holding breathe as long as one feels it comfort and ease.

Step 8: -

At last exhale gradually and repeat the same procedure by reversing arms and legs position.

Time duration for Gomukhasana

It is suggested that one should retain this posture without breathing for minimum 30-60 seconds as long as one feels it comfort and ease but don’t try to overdo it.

Advantages of Gomukhasana

1)   Gomukhasana benefits to stretch and toughen ankles, thighs, hips, shoulders, armpits, triceps and chest.

2)   It increases the flexibility of arms and shoulder muscles.

3)   It tones up your back.

4)   Gomukhasana steps are much helpful for curing arthritis and dry piles.

5)   It is very beneficial for respiratory system and improves breathing problems.

6)   It reduces the happening of cramps and sprains.

7)   It increases blood flow in torso.

8)   Gomukhasana benefits to remove unwanted fat from thighs and hips area.

Precautions of Gomukhasana

1)   While practicing Cow Face Pose, one should be clear that whichever leg is on top the same side arm must be placed lower.

2)   Patients suffering from neck and shoulder problems should not practice this asana.

3)   People suffering from frozen shoulder ailment avoid practicing Gomukhasana steps.

4)   Heart and high blood pressure patients who cannot hold breathe for long time then they should avoid this asana.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

The name Ardha Chandrasana came from two Sanskrit words Ardha and Chandra, where “Ardha” means half while “Chandra” stands for shining or moon. Moon is considered to be most significant asset and important emblematic in yoga. It is said that moon and sun are the two polar sources of energy for human body. Here we showcase some steps for how to do Ardha Chandrasana and unproblematic scheme for obtaining Ardha Chandrasana benefits. This asana enhances circulatory and skeletal problems, reduces risk of central obesity and advances bowel movement.

Following are the steps for how to do Ardha Chandrasana with correct manner and approach to gain its definite benefits.

Step 1: -

First of all stand in normal Tadasana or Mountain Pose with both feet touch with each other.

Step 2: -

Now keep both hands together closer to the chest with palms slightly pressed towards each other same as one standing in Anjali Mudra.

Step 3: -

Now inhale and rise arms straightly upward with palms slightly pressed towards each other.

Step 4: -

Now steadily arch the body on either left or right hand-side by placing arms together lined with neck and head as much as possible and retain this posture by keeping the knees straight.

Step 5: -

At last exhale steadily and get yourself to initial Tadasana posture.

Step 6: -

Repeat the same process on other side and avoid bending in front side of the body.

Time Duration for Ardha Chandrasana

It is recommended that one should practice asana for 2-3 times but don’t try overdo it.

Advantages of Ardha Chandrasana

1)   Ardha Chandrasana benefits to trim down abdomen, hips, buttocks and waistline.

2)   It enhances circulatory and skeletal problems.

3)   Half Moon Pose also reduces risk of central obesity by improving digestion and reducing gastro intestinal disturbances.

4)   It advances bowel movement.

5)   It helps to open up the shoulder joints.

6)   In advance it also decreases physical and physiological stress level.

Precautions of Ardha Chandrasana

1)   This asana can’t be practiced by the people who are suffering from diarrhea, insomnia, blood pressure, and back or shoulder pain.

2)   Half Moon Pose cannot be practiced by the person who is suffering from headaches & migraine problems.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

In Sanskrit language “Makara” means Crocodile that is why this asana is also known as Crocodile Pose. It is one of the best and easiest asanas for curing problems related to back & knees. This asana is just same as Shavasana which provides relaxing and de-stressing feeling to your entire body. It relaxes your entire body after every tiredness or jogging sprint. It also cures problems related to sciatica and slip disc. It helps you eliminate breathing problems and removes problems like high blood pressure. Here we showcase some steps for how to do Makarasana and straightforward steps for obtaining Makarasana benefits.

Following are the steps for how to do Makarasana with approved method for achieving its benefits.

Step 1: -

First of all lie down on carpet such that your chin, chest and abdomen are in touch with the floor.

Step 2: -

Now stretch out both your legs together at wide distance.

Step 3: -

Keep both hands on their respective sides.

Step 4: -

Put both legs comfortably apart from each other and allow them to rest on floor.

Step 5: -

Now keep hands underneath the chins from both the sides same as standing in upright position and elbows are placed on floor.

Step 6: -

While inhaling, bend both legs one by one in the start and after practicing the lift simultaneously towards the hip, heels should touch buttocks.

Step 7: -

Now at time of exhaling slowly & gradually make both legs placed straight to reach the initial posture.

Step 8: -

Continue this pose for minimum 20-25 minutes.

Advantages of Makarasana

1)   Makarasana benefits you for having complete relaxation to entire body including mind and spirits.

2)   It helps you to cure breathing problems and disorders related to genitourinary system.

3)   It helps you to eliminate problems related to sciatica, slip disc and cervical spondylitis.

4)   It is most beneficial asana for asthma patients.

5)   It helps you to reducing knee pain.

Precautions for Makarasana

People suffering from heart problems, high blood pressure and obesity should not practice Makarasana.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

In Sanskrit language “Pada” stands for foot while “Hasta” stands for hands while Pada & Hasta together means hand to foot. In fact Padahastasana is a third and tenth posture in the sequence while practicing Surya Namaskar. Here we showcase Padahastasana steps for how to do Padahastasana for obtaining positive Padahastasana benefits. While practicing Padahastasana one has to bend in forward direction therefore it is also known as “Standing Forward Bend Pose”. This asana is much helpful to cure ailments related to muscles and skeletal system.

Following are steps for Padahastasana which helps you to gain favorable benefits of Padahastasana.

Step 1: -

First of all stand in Tadasana pose then exhale to bend yourself in downward direction.

Step 2: -

Place legs in straight position and touch your finger tips and if it feels ease then try to touch palms to the ground.

Step 3: -

Keep your face on legs.

Step 4: -

Stand in this posture for few seconds.

Step 5: -

Inhale steadily to get back to initial position.

Step 6: -

Repeat this practice after relaxing for some time.

Time Duration for Padahastasana

It is suggested that one should practice this asana for few seconds in 5-6 sessions at early stage, later on with increase of its practice time duration can be extended up to one minute.

Advantages of Padahastasana

• Padahastasana benefits you for strengthening abdominal organs.
• It eliminates possibilities of bloating of abdomen, constipation, indigestion and other gastric problems.
• It builds spine more flexible, resilient and straight.
• It removes extra fat from abdomen region.
• Padahastasana steps are much useful for increasing height.

Disadvantages of Padahastasana

• If one suffering from back problems practices this asana then it increases disorder even more.
• This asana cannot be practice without any consultancy of doctor or experts.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

In Sanskrit “Sirsa” stands for head and also while practicing this asana one has to stand on one’s head that is why this asana is also renowned as “Headstand Pose”. This is one of the best asana which cures almost each & every ailments. Here we showcase some steps for how to do Sirsasana and easy ways for obtaining Sirsasana benefits. Moreover Sirsasana is also one of the toughest asana to practice so it is always suggested that one should practice under expert’s supervision or guidance.

Following are the steps for how to do Sirsasana with proper skill and technique for gaining its benefits.

Step 1: -

First of all place your head and forearms on folded blanket.

Step 2: -

Put kneel on ground by keeping fingers together and place forearms on ground.

Step 3: -

Now keep blanket between palms.

Step 4: -

Open your hands to put your head on them.

Step 5: -

Now cautiously move your feet nearer to the elbows and then lift up the heels.

Step 6: -

Exhale to lift up one foot from ground following the other one and try to keep them in straight posture as much as possible. Remain in same position for some time.

Step 7: -

Keep legs, thighs and knees in air such that they are making 90° with the ground.

Step 8: -

Balance the entire weight of body divided equally on both forearms.

Step 9: -

Inhale steadily and remain in same posture for some time.

Step 10: -

At last exhale gradually to get back to normal Shavasana pose such that feet are in touch with each other.

Time Duration for Sirsasana

It is suggested that one should practice this asana for few until one feels comfort and ease but with increase in practice simultaneously increases its time duration. Practicing it daily increases its duration up to 5-minutes within a week.

Advantages of Sirsasana

1)   Sirsasana benefits you to calm down brain & to reduce stress.

2)   It stimulates pineal and pituitary glands.

3)   It makes your spine, arms and legs tough & strong.

4)   It also advances digestive tract and tones up abdominal organs.

5)   It reduces menopause symptoms.

6)   Sirsasana benefits to make thyroid gland active.

Precautions of Sirsasana

1)   Patients suffering from back pain should avoid this asana.

2)   One should not practice in case of headache.

3)   Heart and high blood pressure patients should avoid the practice of this asana.

4)   One should practice Sirsasana steps under expert supervision.

5)   At early stage one should practice this asana with a wall support as it seems to be much difficult to practice.

6)   Keep breathing steadily but one should not hold one’s breathe while standing on head.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.