PADAM MAYUR ASANA [LOTUS PEACOCK POSE]

PROCESS - Start with padam asana.Then continue the process of mayur asana.Since it is a difficult pose so sick people and pregnant lady are advised not to practise it.
BENEFITS - Increase digestive power.
Cure constipation problem.
Gives strength to the forearms, thighs and legs.

KUKKUT ASANA {cock pose}

PROCESS - Sit in lotus pose that is padam asana.Drop the hands between the space of the thighs and calf near the knees.Press the palms on the ground and gradually raise the body above the ground with the balance of palms.The hands should be straight.Stay in this position for about 10 to 60 seconds.Repeat this pose for 1 to 4 times.
BENEFITS - CURE STOMACH PROBLEMS.
GIVES STRENGTH TO THE HANDS AND SHOULDERS.
USEFUL FOR BACK PROBLEMS.

BAKASANA {THE CRANE POSE}

PROCESS - Stand straight,join the legs together.Place the palms on the ground and bend the trunk.The shoulders should touch the knees.Raise the legs above slowly and keep the hands straight.Stay in this position for about 10 to 60 seconds.Repeat this pose for 1 to 4 times.
BENEFITS - GIVES STRENGTH TO THE SHOULDERS.
IMPROVER CONCENTRATION POWER.

TADASANA

PROCESS - Stand straight and keep both feet together.Raise your hands upward.Inhale and lift your heels slowly.Stay in this pose for about 10 to 60 seconds with normal breathing.Exhale and slowly come back.Repeat this pose for 2 to 5 times.
BENEFITS - CONTROL YOUR MUSCULAR SYSTEM.
IMPROVE CONCENTRATION.
GOOD FOR YOUR NERVOUS SYSTEM.
GIVE GOOD SHAPE OF YOUR BODY.

ARDH KATI CHAKRA ASANA

PROCESS - Stand straight and raise your right hand upward.The right ear will touch with the right arm.Exhale and bend your body towards the left side.Stay in this position for about 10 to 60 seconds.Inhale and slowly co0me back.Repeat the same pose by bending on the other side.
BENEFITS - CURE LIVER PROBLEMS.
PROVIDE GOOD SHAPE TO THE BODY.
REDUCE THE EXTRA FAT FROM THE BODY.
TONE UP THE LEGS AND HANDS MUSCLES.

GARUD ASANA {THE EAGLE POSE}

PROCESS - Stand straight, Place right leg forward on the left foot and it behind the left leg, bend the left knee.Stretch both the hand forward, bend the elbow and raise the arms to the level of nose.Stay in this position for about 10 to 60 seconds.Slowly come back and repeat this pose with the left side.
BENEFITS - IMPROVE CONCENTRATION.
RELIEVES THE ANKLES AND SHOULDERS PAIN.
TONE UP THE CALF MUSCLES.

PARSHAVKON ASANA

PROCESS - Stand straight,spread the legs as much as you can on both sides and also raise the arms on both sides.Exhale and slowly turn the right foot slightly to the right so that the right leg should be stretched well.After that bend the right leg at the knee so that it should be perpendicular to the ground.Keep the right palm to the floor just on the side of right foot.Stretch the left arm over the left ear.Remember to keep head up and focus the eyes towards the finger tips.Stay in this position for about 10 to 60 seconds.Inhale slowly come back.Repeat this pose to the other side.
BENEFITS - CURE ARTHRITIC PROBLEM.
GIVE GOOD BODY SHAPE.
CURE SHOULDER PAIN.
TO REDUCE FAT.

UTKAT ASANA {CHAIR POSE}

PROCESS - Stand straight,raise your hands straight with 90 degrees angle.First inhale then exhale and bend your knees and lower the trunk.While doing this pose remember your back and neck should be straight.Stay in this position for 10 to 60 seconds.Inhale and come back.Repeat this pose for 2 to 5 times.
BENEFITS - CURE SHOULDER AND KNEE PAIN
TONE UP THE LEGS AND HANDS MUSCLES.

PADHASTASANA

PROCESS - PADA MEANS FOOT AND HAST MEANS HANDS.
Stand straight, raise your hands upwards.First inhale then exhale and bend forward and place the palm on the ground near the feet.Touch the head with the knee.Remember,your legs should be straight.Stay in this position for about 10 to 60 seconds with normal breathing.Inhale and slowly come back.Repeat this pose for 2 to 5 times.
BENEFITS - GOOD EFFECT TO LIVER AND KIDNEY.
CURE DIGESTIVE AND STOMACH PROBLEMS.
GOOD EFFECT TO SPINAL CORD.

ARDH CHAKRA ASANA{HALF WHEEL POSE}

PROCESS - Stand straight, Then raise your hands upward and interlock them.Inhale and bend backward along with your hands.As the legs are coming down behind the head.Hold in this position for 10 to 60 seconds with normal breathing.After that exhale and slowly come back.You can also put your hands on waist.
BENEFITS - NECK AND BACK PAIN WILL BE CURED.
PROVIDES VITALITY AND ENERGY TO THE WHOLE BODY.
TONE UP ABDOMINAL MUSCLES.

NATRAJ ASANA

PROCESS - Natraj is the name of LORD SHIVA,that is the lord of Dance.Stand straight,stretch the right arm forward and keep it parallel to the ground.Bend the left knee towards back side and hold the left toe with the left hand.Then stretch your left leg with the help of left hand backward and keep the balance.Stay in this pose for about 10 to 60 seconds.After that slowly come back in original position.Repeat the pose on the other side.
BENEFITS - TONE UP THE MUSCLES OF THE LEGS AND HANDS.
HELPS TO REDUCE FAT IN THE REGION OF HIPS AND STOMACH
HELPS TO REDUCE BACK PROBLEMS.

UTTANASANA

PROCESS - Stand straight , hold the both hands and slowly raise them behind the head.Then exhale and bend forward as much as you can.Stay in this pose for about 10 to 60 seconds.Inhale and come back.Repeat this pose 2 to 5 times.
BENEFITS - CURE SPINAL PROBLEMS.
GIVES GOOD CONCENTRATION.
CURE STOMACH PROBLEMS.
GIVE A STRONG BACK.

VRIKSHA ASANA [THE TREE POSE]

PROCESS - Stand straight, then lift the right leg and keep it on the left thigh in such a way that the paw and ankle should be near the beginning of the thigh.After that join your hands in namaskar pose.Stay in this pose for 10 to 60 seconds.Repeat this pose from the left leg.
BENEFITS - DEVELOPS THE CONCENTRATION.
BENEFICIAL FOR THE NERVOUS SYSTEM.
TONE UP THE LEGS MUSCLES.

KONASANA

PROCESS - Keeping a distance of one or one and the half foot between the legs.Stand straight.Inhale and touch the left toe with the right hand and bend the left hand up and bend towards right side as much as you can.Remember, the body should bend only from the side.Stay in this pose for 10 to 15 seconds.Similarly change the hand touch the right toe with the left hand.
BENEFITS - TO REDUCE THE FAT FROM THE STOMACH AND WAIST.
GIVES GOOD SHAPE TO THE BODY.
BENEFICIAL FOR KIDNEY AND LUNGS.

TRIKONASANA [TRIANGLE POSE]

PROCESS- Keep the distance of one to one and the half foot between the legs.Stand straight and both the hands should be spread towards the shoulders.First inhale then bringing the right hand from the front and rest it on the right paw on the ground and lift the left hand upwards.Bend the neck towards the right side.Stay in this pose 10 to 40 seconds.Exhaling and come to the original position.Repeat this pose from the other side.
BENEFITS - CURE STOMACH PROBLEMS.
BACK SIDE MUSCLES BECOME HEALTHY.
THE FAT ON THE BODY IS REDUCE.

ARDHHAL ASANA

PROCESS - Lie down on your back.Join your legs and slowly slowly raise your legs upward up to 90 degrees.After that put your hands on the stomach.Stay in this pose for 10 to 60 seconds.Exhale and slowly come down.Repeat this pose for about 2 to 5 times.
BENEFITS -TO REDUCE FAT.
CURE STOMACH PROBLEMS.

CHAKRA ASANA [WHEEL POSE]

PROCESS - Lie down on your back and fold the knees.Remember your ankle should near to the hips.Take both the hands to the back side and bend your hands,this will maintain the balance.After that,inhale and lift the hips and chest upwards.Slowly try to bring the legs and hands near.Stay in this asana as much as you can or 10 to 60 seconds.Then exhale and slowly slowly come down.Repeat this pose for about 2 to 5 times.
BENEFITS -CURE STOMACH AND INTESTINE PROBLEMS.
MAKE SPINAL CORD FLEXIBLE.
CURE RESPIRATORY PROBLEMS.
CURE CERVICAL ANS EYES PROBLEMS.
TONE UP THE MUSCLES OF LEGS AND HANDS.

SUPT VAJRA ASANA

PROCESS - Sit in vajra asana.The knees should be resting on the ground.Inhale, and bend body to the back side and rest the head on the ground.After that, try to rest the neck on the ground.Your back and shoulders also on the floor.Keep the hands straight on the thighs.Stay in this position for about 10 to 60 seconds.Exhale, slowly slowly come back in vajra asana.Repeat this pose 2 to 5 times.
BENEFITS - REDUCE CONSTIPATION
REDUCE FAT
BENEFICIAL FOR KIDNEY
BENEFICIAL FOR LARGE INTESTINE.

BOAT POSE

PROCESS - Lie down on your back.Inhale and first raise the head and shoulders upward and then the legs.Head, shoulders and legs should be lifted at the same level like a boat.Stay in this position for about 10 to 60 seconds,but as much as you can.While exhaling,slowly slowly come down.Repeat this pose for about 2 to 5 times.
BENEFITS - BENEFICIAL FOR STOMACH,INTESTINE AND LIVER.
CURE GASTRIC PROBLEMS.
GOOD POSE FOR REDUCE FAT ON THE STOMACH.

SARVANG ASANA [WHOLE BODY POSE]

PROCESS - Lie down straight on your back.Inhale and raise the legs at 30 degrees upwards,then 45 degrees,after that 60 degrees and then 90 degrees.Then support the back with the hands and raise your back at 120 degrees.Stay in this pose for about 30 to 60 seconds.While come back keep the legs straight and bend backward slightly.Then, remove both the hands from the back and rest them straight on the ground.After that slowly slowly come down.
BENEFITS - CURE THYROID PROBLEM.
REDUCE WEAKNESS AND OBESITY.
CURE ADRENAL GLANDS.
INCREASES THE HEIGHT.
BENEFICIAL FOR SEMEN GLANDS AND PITUITARY GLANDS.

PAVANMUKT ASANA

PROCESS - Lie down on the back and place the right knee on the chest.Interlock both the hands and keep them on the knee.While exhale,touch the chin on the knee.Stay in this position for about 10 to 40 seconds.Inhale, while coming down.Repeat same process with the left leg.
After that place both knees on the chest and repeat same process.
BENEFITS -CURE WIND RELATED STOMACH PROBLEMS.
CURE ACIDITY, GOUT AND BACKACHE.
CURE GYNECOLOGICAL PROBLEMS.
CURE HEART DISEASES.
REDUCE THE FAT ON THE STOMACH.
ALSO CURE SCIATICA PAIN.

SETUBANDH ASANA [BRIDGE POSE]

PROCESS - Lie down on your back, fold the knees.Remember keep the legs near the hips.Hold the ankle with hands.First inhale, then raise your back and hips.Shoulders should rest on the ground.Stay in this position for about 10 to 60 seconds as much as you can.Exhale,while coming down.Repeat this pose 2 to 4 times.
BENEFITS -CURE BACKACHE,CURE SHOMACH PAIN.

MAKAR ASANA [CROCODILE POSE]

PROCESS - Lie down on your stomach.Keep distance on your legs.Place the head or chin on hands.Slowly inhale and exhale.Repeat this process for about 5 to 10 minutes.Relax your whole body.
BENEFITS - RELAX THE BODY, MIND AND SOUL.

BHUJANG ASANA [COBRA POSE]

PROCESS - Lie down on your stomach and join your legs.Place both the hands near both the side of chest.The elbow should be lifted up.Inhale and lift the chest and head upwards.The lower part of the navel should touch the ground.Remain in this position for about 10 to 40 seconds.Repeat this pose 2 to 4 times.
BENEFITS - IT CURE CERVICAL, SPONDALITIS, SLIP DISC AND ALL BACK PROBLEMS.

THE BOW POSE [DHANUR ASANA]

PROCESS - Lie down on your stomach.Fold the legs and hold both legs from the ankle portion with hands.First inhale,lift your knees, thighs upward.After lifting the lower portion,lift the stomach,chest,neck and head.Then the shape of the body will be like the bow.Remain in this position for about 10 to 40 seconds.Exhale and slowly slowly come back.
REPEAT THIS POSE 2 TO 4 TIMES.
BENEFITS - This pose is useful for backache, cervical.
Cure kidney and urinary problems.
Cure menstrual disorders.

SNAKE POSE [SARP ASANA]

PROCESS - Lie down on your stomach, join your legs,take both the hands towards the back side and hold the wrist with each other.Inhale and lift the chest up as much as you can.Remaining in this position for about 10 to 40 seconds.While exhale come back.Repeat this pose 2 to 4 times.
BENEFITS - CURE CERVICAL, BACKACHE AND SPINAL PROBLEMS.

SHALABH ASANA

PROCESS - Lie down on your stomach.Then place both the hands below the thighs.Inhale, lift the right leg up and remain this position for 10 to 40 seconds..Remember, Your both legs should be straight.Exhale and Slowly slowly come back.Again inhale and lift your left leg and remain in this position for 10 to 40 seconds..Exhale and come back.Repeat this pose 2 to 4 times.
BENEFITS - Cure back problems, cure sciatica pain.
AFTER THAT LIFT YOUR BOTH LEGS.REMAIN IN THIS POSITION FOR ABOUT 10 TO 40 SECONDS.

VEEPREET NAUK ASANA [BOAT POSE]

PROCESS - Lie down on your back.Join your leg and your hand.Inhale and lift the body from both sides.The leg, chest, head and hands should be above the ground.Repeat this pose 2 to 4 times.
BENEFITS - Cure gastric problems, Reduce the fat, Cure spine diseases.

BANDHA

1.JALANDHAR BANDHA- Sit in any meditative pose.keep hands on knees.Close the eyes.Let the head bend forward and chin be pressed with chest.Put pressure on hands.Raise both shoulders at a time, to keep hands in straight and till position.This is the last stage.Try to stop the breathe as your capacity.Let the shoulders be left lightly.Turn hands and raise head upside.Draw off the air after it.
Limitations - Person suffering from high blood pressure or heart problems should do exercises with the guide lines of expert yoga instructor.
BENEFITS - MENTAL TENSION, WORRIES AND WRATH ARE CONTROLLED.

2.UDDIYANBANDHA - Sit in any meditative pose.First inhale while exhale contracting the abdominal muscles as your capacity.
BENEFITS - CURE ALL ABDOMINAL PROBLEMS.

3.MULBANDH - Sit in any meditative pose.close your eyes.Take deep breath, after that hold the breath and contracting anus muscles.Then relax anus muscles and exhale breath.
BENEFITS - CURE ALL REPRODUCTIVE PROBLEMS.