Dandasana

Explanation: Dandasana is the simplest form of sitting position on which many other asanas are based.

Description: Sit with your legs straight and feet together and place the hands on the ground on either side of the body with fingers pointing forward. Make sure you breathe normally and have your eyes shut for concentration. It is advisable to sit in this posture for a little time before practicing other asanas based on Dandasana.

Benefits: It relaxes a person's body and mind when over strained and exhausted. It also prepares a person for doing other asanas.

Asana	Benefits
a) Ardha Padmasana	Relaxes the body and mind. Improves concentration of mind and digestion.
b) Gorakshasana	Strengthens the reproductive organs, leg muscles, relieves sciatica and prevents hernia. Improves concentration and digestion. Relaxes the mind. Suitable for meditation.
c) Gomukhasana	Increases lung capacity.
d) Baddha-Hasta-Gomukhasana	Increases lung capacity. Strengthens the muscles of arms and shoulders and good for ailments of shoulder and elbow joints.
e) Vakrasana	Strengthens spine and its mobility, stimulates kidneys and liver. Improves neuralgic pains.
f) Ardha Matsyendrasana	Exercises spine & its muscles, stimulates liver, pancreas, spleen & kidneys and relieves constipation.
g) Paschimottanasana	Strengthens thigh and leg muscles, improves pancreas and kidney functions and relieves constipation and sciatica.
h) Gatyaatmak Paschimottanasana	Same as Paschimottanasana, improves appetite, abdominal fat is reduced, regulates menstrual cycle, sexual disorders are cured and stretches the whole spinal column.
i) Koormasana	Straightens the curved spine, regulates the sex glands, reproductive and excretory organs, people suffering from lack of energy, sexual and urinary disorders get relief.
j) Akarshana Dhanurasana	Energizes muscles and nerves of hands and legs.

Ardha Padmasana

Explanation: Ardha means half and hence the name means half position adopted for Padmasana. As complete Padmasana is very difficult for beginners, many yoga teachers do make their students practice Ardha Padmasana for few days before they are able to sit in Padmasana with ease and comfort.

Description: Sit in Dandasana, the simplest sitting position, fold the right knee, put the right ankle on to the left thigh and keep the left leg in the same straight position of Dandasana. As in Padmasana, keep the right hand on the folded right knee with the fingers in holy position like CHIN MUDRA or JNANA MUDRA. Make sure you breathe normally and concentrate with your eyes shut. It is advisable to sit in this position for a little longer time before practicing Padmasana and other asanas that are based on Padmasana.

Benefits: It relaxes a person's body and mind and prepares him or her for Padmasana and other asanas that are based on Padmasana. It also improves digestion and helps in concentration and relaxation of mind. It's very suitable for meditation and helps a person until he learns to do Padmasana with ease.

Gorakshasana

Explanation: This asana is a minor variant of Bhadrasana.

Description: Sit in Dandasana position, fold your legs with knees as wide as possible and bring the feet in front of the groin. Keep the soles of the feet opposed and touching each other. Make sure you have your heels up and toes touching the ground. Hold the ankles with your opposite hands and keep the body straight. Close the eyes and concentrate on breathing or attain any of the gazing Mudras. A minor variant of this position is Moolabandhasana. Maintain the position as long as you feel comfortable and then revert to the basic asana. Do pranayama and one of the Mudras for 5 minutes after this asana.

Benefits: It prevents development of hernia, relieves sciatica, strengthens leg muscles and tones up the reproductive organs. It improves concentration and helps relax the mind.

Gomukhasana

Explanation: 'Gomukha' means head of a cow. The legs assume a triangular form and the body in this position resembles the cow's head.

Description: Sit in Dandasana position. Fold the left leg and let your left ankle touch the right buttock. Fold the right leg over the left, so that the right knee is on top of the left knee. Make the right ankle touch the left buttock. Sit straight without bending or twisting the spine. Place both the hands one over the other with the palms facing down towards the right knee. Close your eyes and sit in this position as long as you can and at the same time breathing normally.

Benefits: Prepares one for Mulabandha position. It increases lung capacity, improves hernia and arthritis in knees, hips, ankles, shoulders, elbows and wrists. One can also meditate in this position.

Caution: Persons with bleeding piles should not attempt this asana and the men should take care to see that the testicles are not squeezed in between the tightly closed thighs.

Baddha Hasta Gomukhasana

Explanation: This is a variation of Gomukhasana where the hands are clasped together on the back of chest.

Description: Sit in Dandasana position. Fold the left leg until the left ankle touches the right buttock and fold the right leg over the left, so that the right knee is on top of the left knee and the right ankle touches the left buttock. Sit straight and raise the right arm over the head and fold it behind so that the right palm touches the middle of the back. Now fold the left arm behind the back and clasp the right hand with the left hand behind the back. Close the eyes and stay in this position as long as you can and do normal breathing.

Benefits: It increases the lung capacity, improves hernia and arthritis in knees, hips, ankles, shoulders, elbows and wrists.

Caution: Persons with bleeding hemorrhoids should not attempt this asana and the men should take care to see that the testicles are not squeezed in between the tightly closed thighs.

Vakrasana

Explanation: Vakrasana is taught before Ardhamatsyendrasana, as it's related to it, but easier to learn. 'Vakra' means 'twisted'. Here, the spine is twisted.

Position: Sit in Dandasana position. Bend the right leg and place the right foot near the left knee. Place the right palm on the ground just behind the right buttock, with the fingers pointing backwards. Keep the left arm straight, push the right knee to the left with it and place the left palm on the ground near the right foot. Then, twist the head and shoulders to the right and then, backwards as far as possible.

Stay in this position as long as you can and return to the starting position. Breathe normally while in this asana. While returning to Dandasana, first bring back the head and shoulders to the front and then stretch the right leg. Do the same motions on the other side to complete one round of the asana. You may do 5 to 10 rounds of this asana in a day.

Benefits: Increases movement of the spine on its long axis. Strengthens the spinal muscles and stimulates the kidneys. It's beneficial to people suffering from neuritis and diseases of kidney and liver.

Note: Obese persons should not attempt to place the palm on the ground, in front. Instead, the raised knee should support their weight. The palm placed behind should be in line with the spine if possible.

Ardha Matsyendrasana

Explanation: The great Hindu sage, Matsyendra developed the original Matsyendrasana. This asana. 'Ardha Matsyendrasana' is so called meaning half position of the original asana. This asana is quite close to Vakrasana mentioned earlier.

Description: Start with Dandasana. Bend the left knee and bring the left foot under the right thigh until the ankle is near the anus. Raise the right knee up and bend it until the right foot rests on the ground next to the left knee at its outer aspect. Stretch the left arm across the right knee and hold the right great toe with the left hand. Then, while turning the whole trunk to the right, stretch the right arm behind the back until the right hand rests on the left thigh. Do normal breathing and stay in this position as long as you can. Slowly return to the original Dandasana while breathing out. Repeat this procedure on the other side and stay in that position for the same duration. Do at least five times on each side. Do meditation in Sukhasana for five minutes after Matsyendrasana or relax in Shavasana for five minutes.

Benefits: In this position, the spine turns 90 degrees on its long axis. This asana stimulates the liver, spleen, kidneys and pancreas. Constipation is also relieved. It has been found to be very beneficial to patients of diabetes in the studies conducted by Vemana Yoga Research Institute, Hyderabad, India.

Paschimottanasana (Ugrasana)

Explanation: Bending forward over stretched legs in a sitting position. This asana is also called as Ugrasana.

Description: Sit in Dandasana with both feet touching each other. Raise the arms straight up above the head while inhaling. Bend forward while exhaling until you touch feet/ankles with both hands. Then, hook the great toes with the index fingers and bend more at the pelvis and try to touch the knees with your forehead. Obese people may hold the calf muscles if they can't reach the toes. In this position, you may sit for 15-20 seconds while holding the breath or doing normal breathing. Raise the arms again above the head while inhaling and bring down the arms for a second round of Ugrasana while exhaling. About 10 to 20 rounds are adequate in a day.

Benefits: Hamstrings, arms, shoulders and abdominal muscles get exercised. It helps digestive system, reproductive organs, adrenals, liver, spleen and kidney functions. Constipation, diabetes and sciatica are also relieved.

Gatyatmak Paschimottanasana

Explanation: This is a dynamic form of Paschimottanasana where the whole body is exercised vigorously. This asana starts with Danadasana, then lie on the ground as in Shavasana, go to Dandasana again, come in to Paschimottanasana and return to Shavasana. Do this continuously.

Description: Sit in Dandasana, raise both hands above the head while inhaling, lie back to get in to Shavasana while exhaling, raise up with both arms stretched above the head while inhaling and bend forward to Paschimottanasana while exhaling. Go back to the starting position of Dandasana while inhaling and return to Shavasana with arms stretched above the head all the while doing exhalation. This constitutes one round. Do 10 to 15 rounds per day vigorously.

Benefits: Same as Paschimottanasana, improves appetite, abdominal fat is reduced, regulates menstrual cycle, sexual disorders are cured and stretches the whole spinal column.

Koormasana

Explanation: 'Koorma' in Sanskrit means a tortoise. It denotes lying on the back.

Description: Sit in Dandasana position and spread your legs out as much as possible. While exhaling, bend forward, insert the hands under the knees and then while inhaling reach the buttocks with both the hands. Touch the ground with the forehead again while exhaling. Close your eyes and breathe normally. Sit in this position as long as you can and then return to Dandasana. Do this at least 3 to 4 times.

Benefits: This exercise is excellent for the muscles of spine, back and legs. It improves slipped disc problems of spinal cord. It also improves the circulation to back, neck, head and functions of digestive organs, sexual organs and kidneys.

Caution: Patients suffering from high blood pressure, cardiovascular diseases and peptic ulcers should not practice this asana.

Akarshana Dhanurasana

Explanation: 'Dhanu' in sanskrit is a bow. In this Dhanurasana the body resembles a stretched bow and the person looks as if he/she is firing an arrow from the bow.

Description: Sit in Dandasana position. Hold the left great toe with left hand and the right great toe with right hand. While firmly holding the left great toe with the left thumb and ring finger, pull the left foot towards the left ear until it touches the ear. Then, release the left foot and repeat the same procedure with right foot on the other side. This position constitutes one round of the asana. Inhale while assuming the position and exhale while returning to Dandasana. 10 to 20 rounds of this asana in the morning and evening are adequate per day.

Benefits: This procedure energizes the muscles and nerves of arms and legs.




Note: The sequence of asanas mentioned hereunder does not indicate the relativity of their importance. Find out from your yoga teacher/instructor the exact asana which will be more beneficial to you.

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