Halasana ( The Plough)

Lie flat on your back with your arms down beside your thighs.

Raise both legs and guide them over your head until the toes touch the floor.

The legs should remain straight.

Support the back with the hands if necessary


Benefits

This posture is recommended for diabetics.

It aids the regeneration of the pancreas as well as the regulation of adrenaline in the system.

Under compression the thyroid gland benefits from an increased flow of blood, which helps to regulate its functions.

By controlling the metabolism , this gland has a considerable influence on the youthfulness of the body.

The posture has a good effect on the spleen and sexual glands, especially in its final stage, when the knees are brought to the ears.

The organ especially affected is the liver which is cleansed and decongested.

Chakrasana (the wheel pose)

Lie in Shakrasana (the relaxation posture)

Bend the knees and bring the heels to touch the buttocks with the feet 30cm apart.

Raise the arms and bend the elbows and place the palms of the hands just above the shoulders on the floor.
Let the fingertips point towards the shoulders.

Raise the arms and bend the elbowsa nd place the palms of he hands just above the shoulders on the floor.
Let the fingertips point towards the shoulders.

Inhale and then hold the breath in as you slowly raise the trunk,letting the head drop back gently to allow
the crown to support the weight of the upper body.The Knees will form right angles.

Then straighten the arms and legs and lift the head off the ground and raise the body to its fully arched
position.

Then supine the position,bring the knees to the chest, give the back and nice massage doing circles with
knees, drop the knees down and breath knees.


Benefits

This asana is beneficial for the entire nervous, digestive, respiratory, cardiovascular and glandular system.

It influences all the hormonal secretions and relieves many ailments of the female reproductive system.

Ardha Chandrasana (The Crescent Moon Pose)

Inhale deeply while slowly stepping backwards with the right leg away from the body in a backward stretch, though not too far back. The top of the right foot, lower leg and knee rest on the floor,

Arch the back and look up, raising the chin as high as possible.

Bring the palms together, then stretch them over the head .

If this seems too difficult separate the hands and arms.

From the finger tips to the tip of the toes there should be an appearance from the side of a crescent moon.


Benefits

This asana tones the abdominal muscles, strengthens the muscles of the thighs and legs and induces balance in the nervous system.

Vrischikasana (the Scorpion Posture)

Do a headstand slightly away from the wall. Slowly take the feet towards the wall, as you slowly take your hands away from your head, and place them either side of your head,elbows down.

Now slowly push up on the arms lifting the head upwards and outwards so that you are resting on the arms.

With practice you will be able to be able to just put the elbows and hands down on the floor and skip up straight into a scorpion and hold an elegant posture with straight legs or bent legs (not so elegant).


Benefits

This asana reorganises the vital life force in the body i.e. prana, which is the key to physical aging,

It brings about nervous stability and increases blood flow to the brain and pinier gland, thereby rectifying nervous disorders and glandular malfunctions.

Vrischikasana increase circulation to lower limbs and abdomen, revitalising all the bodily systems,
alleviating piles, and varicose veins and toning the productive organs.

The  arched position of the back, tones the spinal nerves, and makes the muscles supple and loosens the vertebrae.

It strengthens the arms and develops balance and concentration.

This is a level four posture and should only be practiced during a class with the supervision an experienced yoga teacher.