The Triangle Pose (Trikonasana)

• Stand erect and jump your feet wide apart.
• Raise the arms to the side to form one straight line,
• Bend the body to the right,sliding the hand down the leg towards the foot or on to the floor.
• Keep the two arms in line with each other.
• Look up at the left hand.
• Now slowly bring arm the the ear looking underneath the arm.
• Try to have 20 breaths.
• Return to the standing position carrying on in the opposite direction raising the right arm has high as possible
• while looking at it, for an immediate counter pose.
• Repeat the other side.

Benefits

This effects the muscles on the side of the trunk waist and legs, it stimulates the nervous system and alleviates nervous depression. It keeps the spine supple and massages the abdominal organs, appetite and digestion are improved and waistline reduced.

The Locust Pose (Shalabhasana)

• Lie flat on your stomach with the hand under the thighs, palms down.
• Inhale, retain the breath and raise the left leg as high as possible keeping the knee straight.
• Exhale while lowering the leg to the floor.
• Repeat the same movement with right leg.
• Inhale, retain the breath inside, clench the fists and slowly raise both legs as high as possible whilst keeping them straight.
• Keep the trunk on the floor.
• Maintain this position for five to twenty seconds.
• Exhale while slowly lowering the legs back to the starting position.
• Now do the hare pose for immediate relief (a perfect counter pose).

Benefits

This asana strengthens the lower back and pelvic organs, and tones the sciatic nerves, relieving backache, mild sciatica and slipped discs.

It also tones and balances the abdominal organs, the liver, pancreas and kidneys.

It aids in the relief and elimination of deceases of the stomach and bowels and stimulates the appetite.

The Headstand (Shirshasana)

• Kneel down, put the top of your head on the mat and grasp the back of the head with your hands.
• Straighten the legs and tip toe forward and bend the knees whilst balancing on the head.
• Now straighten the back and slowly straighten the legs.

• Alternately, do the same has above but this time put the head up close to a wall, walk forward until your back touches the wall, then skip the legs up against the wall.

Contraindications: Those who are threatened with detachment of the retina should not do this asana. The same applies to any eye defects that are really diseases, such as conjunctivitis, glaucoma etc.
On the other hand myopia, presbyopia and astigmatism can do them nothing but good.
Those suffering form otitus or other inflammations of the ear should not do the headstand until some time after they are better.

Benefits

Shirshasana has surprising effect on the sensory organs, the eyesight can be seen to improve and hearing can also be improved.

The skin of the face receives such a plentiful supply of arterial blood, that it is better nourished than any wrinkle cream. The skin is grows younger and is regenerated.

It also very good for keeping the spine straight, prevents varicose veins, stubborn constipation and many more benefits. This is deemed to be the King of all Asanas.

Shoulder Stand (Sarvangasana)

•  Lie down flat on your back with your palms down beside the thighs.
• Raise the legs with bent knees and slowly roll the back up to the shoulders until the chin touches the chest.
• Straighten the legs vertically.
• The body should now be at right angles to the head and neck (min. 30 breaths or 5 minutes).
• To return to to the lying position.
• Firstly bring the knees down to the forehead, place your hand on the floor.
• Slowly roll from side to side, vertebra by vertebra, giving the spine a massage.
• When you touch the floor, keep the knees bent and the eyes closed and exhale through the nose and you should get a nice feeling.

Benefits

Improvement to blood, to legs and stomach, also combating varicose veins.

Sarvangasana also helps remedy ptosis or prolapsus and drains the the abdomen, ridding it blood stases in viscera.

Improvement to the flow of blood to the brain and the face (complexion).

It also is good for the Thyroid gland which has considerable influence to the youthfulness of the body.

Also it very good for combating stubborn constipation.

• The counter pose is the Fish for 20 breaths.
• Then bring your knees to your chest, giving the back a nice massage by doing circles with the knees.
• Drop the knees down, close the eyes, breath through the nose and you should get a nice feeling.

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.