Downward Facing Dog (Parvatasana)

Exhale deeply, slowly bending forward while stretching the right leg back and place it beside the left leg,

At the same time raise the buttocks and lower the head between the arms so that the back and legs form a triangle.

Now push the head towards the legs and breath deeply.(personal tuition is available by me having been teaching yoga for 13 years)


Benefits

This asana strengthens the nerves of the arms and legs, exercises the the spine and stimulates circulation especially the upper spine.

It is a semi inverted posture which aso brings blood to the upper body including the face and head.

It is practiced by those that are unable to to do the headstand (Sirsasana) due to injuries or myopia.

The Perfect Relaxation Posture

Lie on your yoga mat, bend the knees. The slide the legs away leaving the lower back on the floor.

Take the feet about hip width apart and let them flop out to the side.

Now take the arms away from you at about 45 degrees with palms facing upward.

Then take a deep inhalation through the nose and open the mouth and sigh.

This Posture should be practiced at the beginning and end of a class.
          

Benefits

If you are ever stressed out, this will bring you down to earth and if you do some deep whole breathing for a few minutes and release, you will feel a nice tingling throughout the the body.

The Sun Salutation (Surya Namaskar)

This is a series of 12 postures performed at the beginning of a yoga class. Surya Namaskar only takes 3 to 10 minutes a day...

Stand  upright with your hands by your side in Tadasana.Inhale an exhale into prayer position

Inhale as your raise your hands above your head whilst bending backward.

Exhale as you bend forward keeping your arms by your ears and try and bring your head to your knee, into standing  forerward bend.

Hold your breath whilst you take the right foot back the then the other foot back into plank (press up position).

Then as push the bottom up as bring your chin in line with your hands just above the mat, inhaling push on the toes come in to Cobra posture as you straighten the toes.

Turning over the toes  over as you exhale pushing your bottom into the air into Dog Posture.

Inhale, bring one foot back between the hands with the knee bent and look up,exhale as you bring the other foot back in to standing forward bend.

Inhale  keeping your spine and arms straight in line in  with your ears as you  come up and back.

Exhale as bring your arms into prayer position then by your sides, as you started.

Repeat taking the other left foot back and so on.

Eventually you should do five( or ten if your up to it) continuous rounds, starting and ending with  prayer position.

Once have layed down go into the relaxation posture,

Try  the instant relaxation posture and inhale squeeze the hands buttocks,exhale legs and feet to, then inhale the chest and ribs and face arms into tention so that the whole body is in tension, now juste exhale, open the mouth and sigh and release.

This method of relaxtion can be used in bed at night, you can feel like you are floating between the sheets.
You won't want to move. Then  try the Sleeping Posture.


 
Benefits

It tones up the digestive system by the alternate stretching and compression of the abdominal region; it massages the viscera (the liver, stomach spleen, intestines and kidneys) activates the digestion and gets rid of constipation and dyspepsia.

It strengthens the abdominal  muscles and by doing holds the organs in place. Blood stoppages in the abdominal organs are banished. The arms and shoulders are strengthened.

Surya Namaskar steps up cardiac activity and the flow of blood throughout the system,which is ideal for the health of the body. It combats hypertension and palpitation's and warms the extremities.

It tones up the nervous system by stretching and bending the spine: it regulates the functions of sympathetic and parasympathetic nervous system and helps to promote sleep.

The memory improves. The skin is well irrigated so it reflects good health,and the complexion clears, it improves the muscle structure throughout the body. 

It gets rid of  any folds of fat, especially the surplus fat around the stomach,on the hips or thighs and on the neck and chin.

It lends grace and ease to the movement of the body for sport of all kinds.

Surya Namaskar revives and maintains a spirit of youthfulness, an asset beyond price

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.