Sit on your knees before a yoga mat on the floor. Interlock your fingers making the palms of your hand to assume the form of a cup. Adjust the little fingers…

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Spread a yoga mat on the floor. Lie flat on your back with legs stretched out, heels and knees together and hands close to the sides of the body, palms facing the floor..

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Lie flat on your back with the arms at your sides and palms resting on the ground. Keep your legs together, so that the big toe and the heel of one

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Sit on Padmasana by keeping the right foot over the left thigh and the left foot over the right thigh.Then lie flat on the back. Rest the head on the crossed forearms…..

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Mayur means Peacock in Sanskrit. When this Asana is exhibited, it resembles a peacock which has spread out the bundle of feathers at its back……

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Sit on the ground and stretch the legs stiff like a stick. Catch the toes with the thumb, index and middle fingers. While catching, you will have to bend the

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Ardha means half. This is half a pose. This Asana takes its name from the Rishi or Yogi Matsyendra, who first taught this Asana to the students of Hatha Yoga….

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When this pose is demonstrated, it resembles a locust. Hence the name Salabha, a locust.Lie on the ground, face downwards. Keep the hands by the sides. the palms should be turned up.

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Bhujanga means a Cobra in Sanskrit. When this pose is exhibited, the raised head and trunk resemble the raised hood of a cobra. Hence this is called Bhujangasana..

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When this Asana is performed, it represents the appearance of a bow (Dhanus). The stretched arms and forelegs form the string of the bow. It bends the spine backwards…

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When this Asana is demonstrated, it will look like the face of a cow. Hence this significant name. Gomukha means `Cow-face.’Place the heel of the left leg under the left part of the anus….

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Those who sit in this Asana have a steady, firm pose. They cannot be easily shaken. The knees are rendered very hard. The Meru Danda becomes firm and strong…


Perform Sirshasana as mentioned before. Slowly bend the right leg and keep it on the left thigh and then the left leg on the right thigh. You must do this very carefully and slowly…


Stand erect. Keep your legs two feet apart. Now stretch your arms wide on the sides in a line with the shoulders. The arms must now be quite parallel to the ground…


This can be styled as “Standing Paschimottanasana,” as the technique is the same. The only difference is that you will have to do this while standing…

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Those who have practised Ardha Matsyendrasana for some time are ready for taking up this full pose. The full pose is a little more difficult than the half pose…

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Many acrobats demonstrate this Asana in the streets. Young boys can do this Asana very easily because their spine is very elastic. When the bones become rigid…

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This is an Asana for relaxation of all muscles, nerves, etc. This Asana should be performed at the very end. It is a closing pose. Mritasana is another name

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