The Seated Forward Bend (Paschimottanasana)

• Sit on the floor with the legs straight in front of you together.
• Pull the flesh away from the sitting bones whilst pushing the heals out.
• Touch the hands on the thighs with straight arms.
• Whilst the hands gradually move towards the feet, the forehead is brought down towards the knees.
• The body is now folded in two like a penknife.
• Try and relax into the posture for a min of 20 breaths.
• Slowly return to the starting position,whilst uncurling the back slowly.

Benefits

This asana is specific in cases of constipation, hemorrhoids,diabetes,dyspepsia,indigestion and poor appetite.

It gets rid of of numerous functional disorders of the liver, gallbladder, kidneys, intestines, and spleen and seminal secretions.

It helps to alleviate enlargement of the liver and kidneys and assists the stomach of proper evacuation.

It also prevents certain forms of ulcers and clears away lordosis,

There is a marked effect on the prostate gland among others.

Those whose sexual activity has begun to decline experience a renewal of vigour, but without unhealthy over stimulation.

Physically the reactivation of the gonads whose hormone secretions are of such importance, has enormous repercussions on the health.

Clearly, this is the third most important asana after the Shoulderstand and Headstand.

Needless to say all postures are practiced at least 3 hours after  food.

The Fish Pose (Matsyasana)

• Lie flat on the mat with arms resting on the floor by the sides.
• Arch the back with the lower arms and bring the top or the head to rest on the mat.
• The weight of body rests on the floor.
• Place both palms under the thighs.
• Hold for 20 deep breaths.

• To release the pose straighten the head, bring the knees to the chest, rotate the knees with your hands and give the lower back a nice massage,drop the feet down, close the eyes and exhale through the nose for a nice feeling.

Benefits

As a counter posture, it insures the complete effectiveness of the Shoulderstand and Plough by balancing their action.

The stretching of the abdomen together with internal massage brought on by the deep breathing,likewise tones up the viscera in the abdominal cavity; the Liver and Spleen being among the beneficiaries.

Matsyasana remodels the Chest and straitens the Back which has its effect on the psychological makeup.

If carried out with the legs crossed or in the Lotus Posture it slows down the circulation by diverting blood  to the base of the stomach. Men benefit most from this effect on the gonads.It therefore is a posture with particularly reviving qualities.

The Hare Pose (Shashankasana)

• Sit on your knees whilst slowly inhaling, raise the arms above the head synchronising the movement of arms and breath. Keep the arms shoulder wide apart.
• Exhale slowly and bend the trunk forward, bringing the chest to rest on the thighs and forehead  on the floor in front of the knees.
• The arms remain outstretched in front of the body and the elbows on the floor.
• Breathe normally holding the posture for 20 seconds.
• Inhaling,while returning slowly to the upright position.

Benefits

This posture is very affective for toning pelvic muscles,relaxing the sciatic nerves and regulating the adrenal glands.

This also helps to relieve constipation, sciatica and anger. It also effective for preventing an underdeveloped pelvis, and is beneficial to sexual disorders in general.

It is also for a perfect counter pose for the Bow, the Camel Pose, the Cobra and the Locust.Its also very usefull for the forward bend counterpose.

The Bow (Dhanurasana)

• Lie on the stomach,legs together, arms beside the body.
• Bend the knees and hold the ankles.
• Head chest and thighs are raised as far as possible so that the body  resembles a bow, and the lower legs and arms the bow strings.
• Expand the chest and stretch the body by pulling on the ankles while pushing the feet away from the body.
• The body now rest on the abdomen with the arms straight.
• Hold the breath as long as possible or breathe slowly and deeply.At some point try rocking back and forth, with the breath

Benefits

This exercise is excellent for massaging all the abdominal muscles and organs, leading to improved functioning of the digestive system, eliminative and reproductive organs.

It is beneficial to those suffering from gastrointestinal diseases , and is effective in cases of chronic constipation and sluggishness of the liver,

The spinal chord is kept supple, chest ailments, including asthma are relieved

It also helps to remove fat from the abdomen.

The Camel Pose (Ushtra-asana)

• Sit on your knees, slightly apart, inhaling stand on the knees.
• Lean backward and place the hands on the heels while exhaling.

• Push the abdomen forward, arch the back, tilt the head backwards letting the body weight rest on the  arms (thighs should be vertical).
• Breath normally (up to 20 breaths) in this position.
• Return to the starting position, releasing the hands one at time.

Benefits

This posture stretches the abdomen, relieves constipation and tones the abdominal viscera, including the liver, pancreas and kidney's.

It also eliminates sluggishness of the liver, diseases of the stomach and

intestines.

Also a perfect counter posture for the sitting forward bend.

The Cobra Posture (Bhujangasana)

Step One

• Lie flat on the stomach, legs straight, slightly apart to protect the back.
• Place the hands flat on the floor closely to the shoulders.

Step Two

• Inhaling slowly raise the head, neck and shoulders.
• Straighten the elbows, keeping and raising the trunk as high as possible.
• The back is arched as high as comfortable.
• Have twenty breaths with the shoulders back.
• Lower the body while exhaling.
• Now do the Hare Pose as a counter pose.

Benefits 

This pose is especially good for woman in that it tones the ovaries and uterus and relieves menstrual disorders
.

The appetite is stimulated and constipation is relieved.

The spine is kept supple and healthy, all the abdominal organs are massaged especially the liver and the kidneys. It relocates slipped discs and helps to remove backache.

It also helps to prevent rounded shoulders.

Three Nice Balancing Postures

The Dancer's Posture (Natarajasana)

• Balance on the right leg holding the right foot with the right hand.
• The left arm is raised  straight up by the side.
• Look straight ahead at a fixed point.
• When balance is achieved, slowly bend forward at the hips pushing the right foot against the hand, causing it to come up behind the back, maintain balance all the time.
• Simultaneously reach forward with the left arm and try taking  it horizontally.Maintain for 10 to 30 secs,with deep and even breathing.
• Repeat with the other leg.

Benefits

It tones and strengthens the leg muscles the shoulders get a full movement and the chest expands fully.

It also helps to develop concentration and attention.

The Tree posture (Vriksha-asana)

• Stand erect with the feet together and arms by the side.
• Raise one foot and place the sole against the inside of the of the opposite thigh.
• The heel should touch the perineum and the knee should point out to the side.
• Raise the hands and place the palms together in front of the chest.
• Fix the eyes straight ahead and breathe deep and evenly for 10-30 seconds.

• When confident try raising the arms above the head with the palms together, then slowly take the arms out to the sides, like tree.
• Now bring them back above the head, and in front of the chest and relax.
• Repeat with the other leg.

Benefits

Develops equilibrium, balance and concentration. It also strengthens the legs ankle and feet.

 The One-Foot Letter T Posture

• Stand erect with the feet together.
• Raise the arms above the head, palms facing forward.
• Slowly lean forward, keeping the trunk and head in line with straight arms.
• Simultaneously raise the left leg backwards keeping the leg straight in line with the trunk
• The final pose is attained when the left leg, the trunk, the head and arms lie in one straight, horizontal line.
• Remain for a minimum of 10-30 secs with deep and even breathing.
• Repeat with the other leg,

Benefits.

This strengthens the upper arms,wrists and legs.It relaxes the lower back and aids attainment of of nervous co-ordination.

These three postures can be easily achieved with regular practice.