The Half Spinal Twist (Ardha-Matsyendrasana)

• Sit with the legs stretched out in front of the body.
• Place the left foot on the floor on the outside of the right knee.
• The toes of the left foot forward.
• Bend the right leg and place the right heel against the left buttock.
• Now bring the right shoulder against the outside of the left knee.
• Press the Knee towards the right and place the right arm to the outside of the left leg and hold the leg with the right hand.
• Slowly turn the body to the left side, placing the left arm around the back and look over the left shoulder,
• Do not strain the back.
• Breathe deeply five to 20 breaths
• Reverse movements to come out of the posture, then change legs and repeat to the opposite side.

Benefits

This asana  simultaneously stretches the muscles on either side of the back and abdomen while contracting the muscles on the other side.
 
The lateral movements of the spine are developed and spinal nerves are toned.
 
Prevents lumbago,back strain,and even certain forms of sciatica.
 
Helps in the process of diuresis by stimulating the kidneys and the supra renal glands.
 
Combats constipation - stimulates and decongests the liver and the whole of the alimentary glands.
 
Combats obesity and cellulite in the stomach.

Standing Forward Bend (Padahastasana)

• Stand with the spine erect and hands beside the body.
• While exhaling slowly bend forward, first the upper trunk and eventually the lower trunk.
• The body should bend forward at hips as though there are no muscles in the back.
• Place the the fingers under the toes or touch the hands on the floor.
• If this is not possible, then bring the tips of the fingers as close to the floor as possible.Try to have 30 slow breaths.
• While inhaling slowly come back to the starting position.
• Keep the legs straight throughout the movement, but do not strain the hamstring muscles at the back of the legs or the back muscles by forcing the body to bend to far forward.

The Benefits

This asana should not be practiced by anyone suffering from serious back ailments, heart disease, high blood pressure or hernia.

Pada Hastasana also removes excess  fat, particularly if done dynamically.

It eliminates flatulence, constipation and indigestion.

It makes the spinal column and back muscles loose and supple.

All the spinal nerves are stimulated and toned,and the body's metabolism is sped up.

It influences the sexual  organs, removing  sexual ailments.

It improves the elimination of waste matter from the body and so reduces occurrence of the disease.

This asana directs flow of  blood to the brain and facial organs.

This is a very useful asana and can be practiced any time of day, though not after meals.

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.