Beginning Yoga Postures - Adho Mukha Svanasana – Dog pose
- Anjanayasana – Kneeling quadriceps Lunge & Hamstring Stretch
- Ashtanga Namaskar – Knees, Chest, and Chin
- Baddha Konasana – Bound angle pose
- Balasana – Childs pose
- Bhujangasana – Cobra Pose
- Dandasana – Staff Pose
- Jathara Parivartanasana – Reclining twist (crocodile twist)
- Majariasana – Cat Cow
- Paschimottanasana – Seated Forward Bend
- Pavanamuktasana – Little boat pose
- Phalahankasana – Plank Pose
- Shavasana – Corpse pose
- Supta Padangusthasana – Reclining finger to foot pose
- Tadasana – Mountain pose
- Trikonasana – Triangle pose
- Upavistha Konasana – Wide-angled pose on the wall
- Urdhva Hastasana – Raised Hands Pose
- Uttanasana – Standing Forward Bend
- Vajrasana – Extended puppy pose
- Vrksasana – Tree pose
Advanced Yoga Poses - Compass Pose - Parivrtta Surya Yantrasana
- Crow Pose - Bakasana
- Eagle Pose - Garudasana
- Firefly Pose - Tittibhasana
- Firefly Pose - Tittibhasana
- Flying Crow Pose - Eka Pada Galavasana
- Flying Crow Pose - Eka Pada Galavasana
- Forearm Stand - Pincha Mayurasana
- Forearm Stand - Pincha Mayurasana
- Headstand Pose – Salamba Sirsasana
- How to Do a Headstand
- King Dancer Pose – Natarajasana Pose
- Monkey Pose - Hanumanasana
- One Legged Kind Pigeon Pose - Eka Pada Rajakapotasana
- Revolved Half Moon Pose - Parivrtta Ardha Chandrasana
- Scorpion Pose – Vrschikasana
- Side Crow Pose - Parsva Bakasana
- Wheel Pose - Urdhva Dhanurasana
Basic Movements-
Pre-positions - Neck: Movement 1 - 
Neck Movement
(Kanthasanchalana) Type 1 | - Aim - To increase the flexibility and stamina of neck muscles.
- Precaution - People with neck problems like spondilytis should avoid forward bending.
- Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk bend your neck forward as much as possible, back to normal position then bend it backward and then back to normal, then to the right and to the left.
| Neck: Movement 2 - - Aim - To increase the flexibility and stamina of neck muscles.
- Precaution - People with neck problems like spondilytis should avoid forward bending.
- Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk start rotating neck clockwise from left shoulder to backwards then to the right shoulder and to front. Repeat this in anticlockwise direction starting from right shoulder.
|  Neck Movement (Kanthasanchalana) Type 2 | Shoulder: Movement 1 -  Shoulder Movement (Skandhasanchalana) Type 1 | - Aim - To increase the flexibility and stamina of shoulder & back muscles.
- Precaution - No specific precautions.
- Procedure - Sit in the Vajrasana Position, keep your body straight, with arms by side. Then slowly but without jerk lift your both shoulders upwards as much as possible near to ears, back to normal position.
- Benefits - This posture is useful for people with back problems.
| Shoulder: Movement 2 - - Aim - To increase the flexibility and stamina of shoulder and back muscles.
- Precaution - No specific precautions.
- Procedure - Sit in the Vajrasana position, keep your body straight, fold you hands and place left fist on left shoulder and right fist on right shoulder, bring both your elbows together near chest, then slowly but without jerk rotate both these arms in opposite direction, (left arm anticlockwise and right arm clockwise) Repeat this in opposite direction (right arm anticlockwise and left arm clockwise).
- Benefits - This posture is useful for people with back problems.
|  Shoulder Movement (Skandhasanchalana)
Type 2 | Hand: Movement 1 -  Hand Movement (Hastasanchalana) Type 1 | - Aim - To increase the flexibility and stamina of hand & shoulder muscles.
- Precaution - If you feel strain while lifting your hands above ground then do this with your hands resting on ground.
| - Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both the palms meet, place left palm on right palm and stretch hands upwards and legs downwards for 5 to 10 seconds, then slowly but without jerk rotate both the hands back to the normal position via the same path.
- Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture.
| Hand: Movement 2 - - Aim - To increase the flexibility and stamina of hand & shoulder muscles.
- Precaution - do not bend elbows while doing this.
|  Hand Movement (Hastasanchalana) Type 2 | - Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, raise your hands above ground and slowly take them towards head without bending elbows, place both hands on the ground, stretch hands upwards and legs downwards for 5 to 10 seconds. Then slowly but without jerk bring both the hands back to the normal position via the same path.
- Benefits - This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps retain normal posture.
Hand: Movement 3 -  Hand Movement (Hastasanchalana) Type 3 | - Aim - To increase the flexibility and stamina of hand & shoulder muscles.
- Precaution - If you feel strain while lifting your hands above ground then do this with your hands resting on ground. The movements should be slow and continuous.
- Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both forearms cross, in this same cross position raise the arms above and on to the stomach, then slowly bring both the hands back to the normal position.
- Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture.
| | | Leg: Movement 1 - - Aim - To increase the flexibility and stamina of legs & hip muscles.
- Precaution - The movements should be slow & continuous.
- Procedure - Relax in Supine position, keep your hands around head rotating them side ways, then lift your left leg and bring it near to the hip, repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position.
- Benefits - This helps development of the leg muscles and hip joints.
|  Leg Movement (Padasanchalan) Type 1 | Leg: Movement 2 -  Leg Movement (Padasanchalana) Type 2 | - Aim - To increase the flexibility and strength of legs & hip muscles.
- Precaution - The movements should be slow & continuous. Do not bend the knees.
- Procedure - Relax in Supine position, keep your hands close to your body, then lift your left leg 30 to 40 degrees above ground level and rotate it in the clockwise direction without bending knees, repeat this procedure for the right leg.
- Benefits - This helps leg muscles and hip joints.
| Leg: Movement 3 - - Aim - To increase the flexibility and stamina of legs & hip muscles.
- Precaution - The movements should be slow & continuous. Do not bend the knees.
- Procedure - Relax in Supine position, Move your hands around and place them at shoulder height, parallel to the ground, then lift your left leg and turn it to the right side as far as possible touching the ground. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position.
- Benefits - This helps leg muscles and hip joints.
|  Leg Movement (Padasanchalana) Type 3 | Knee: Movement 1 -  Knee Movement (Janusanchalan) Type 1 | - Aim - To increase the flexibility and strength of knee & waist muscles.
- Precaution - The movements should be slow & continuous.
- Procedure - Relax in Supine position, Move your hands around your head, then bend your left leg in knee and rest foot near to hips , then turn the knee to the right side as far as possible. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position.
- Benefits - This helps knee joints and hip joints.
| Knee: Movement 2 - - Aim - To increase the flexibility and strength of knee & waist muscles.
- Precaution - The movements should be slow & continuous, don't take unnecessary strains while performing this exercise.
- Procedure - Relax in Supine position, Move your hands around your head, then bend your legs in knee and rest feet near to hips , then turn the legs to the left side as far as possible, touch the left knee to the ground and turn the neck to the right side and relax all the muscles, continue normal breathing, then slowly bring both the hands back to the normal position.
- Benefits - This helps knee joints, hip joints and also the spinal column.
|  Knee Movement (Janusanchalan) Type 2 | Knee: Movement 3 -  Knee Movement (Janusanchalan) Type 3 | - Aim - To increase the flexibility and strength of knee & waist muscles .
- Precaution - The movements should be slow & continuous, don't take unnecessary strains while performing this exercise.
- Procedure - Relax in Supine position.
Move your hands around your head, then bend your legs in knee and rest feet near to hips , keep 12 inches distance between them, then turn the left leg to the right side to touch the right toe, press the right leg to the left thigh, relax all the muscles, continue normal breathing. Repeat this for right leg, then slowly bring both the hands back to the normal position. - Benefits - This helps knee joints, hip joints and also the spinal column.
| Basic Movements-
Following precautions should be taken while performing these movements -
1. Movements should be without jerk or swings.
2. Movements should be slow and smooth.
3. Movements to be tuned with breathing. Normal Breathing Principles -
1. When the physical movements is in the direction of gravitational pull, i.e. downwards, exhaling should take place.
2. During upward movement, inhaling should take place.
3. When there is no movement, normal breathing should be resumed.  Preparatory Movements preposition- - Stand with 1 to 1.5 feet distance between legs, hands straight and resting the palms on the sides of the thighs, look straight.
- This posture makes balancing of the body easy.
Preparatory Movement 1 Preparatory Movement 1 - - In preposition, inhaling raise both the hands above the head slowly keeping the distance same between them.
- Then exhaling slowly start bending down in the waist till the palms touch the ground, keep the head pressed towards the knees.
- Inhaling raise the waist and take position as in 1.
- Exhailing bring the arms back to the normal preposition.
Preparatory Movement 2
 Preparatory Movement 2- - In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder height and parallel to the ground.
- Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by your left hand, keeping the right arm straight above.
- Inhaling take position as in 1.
- Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your right hand keeping the left arm straight above.
- Inhaling take position as in 1.
- Exhaling bring the arms down to the normal preposition.
Preparatory Movement 3 Preparatory Movement 3- - In preposition, inhaling raise both the hands from sides slowly bringing them at shoulder height and parallel to the ground.
- Then exhaling slowly start turning to the left in the waist keeping the arms and shoulder in straight line. At the same time keep knees straight and feet firmly on ground.
- Inhaling take position as in 1.
- Then exhaling slowly start turning to the right in the waist keeping the arms and shoulder in straight line. At the same time keep knees straight and feet firmly on ground.
- Inhaling take position as in 1.
- Exhaling bring the arms down to the normal preposition.
Preparatory Movement 4 Preparatory Movement 4 - - In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back.
- Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head between the legs.
- Inhaling take position as in 1.
- Then exhaling slowly start bending backwards in the waist keeping knees straight. Try to bend as much as possible and maintain your balance.
- Inhaling take position as in 1.
- Exhaling bring the arms down to the initial position.
| Surya Namaskar: | | | It is considered as the best exercise for human body. Surya Namaskar consists of important and Pranayama. The and thus its advantages are skillfully incorporated in Surya Namaskar. The (Bija Mantras), which are chanted before practicing are also very useful. In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight. It is often recommended for obesity. In all one Namaskar includes 10 different positions, they are : | | Position Description | Diagram / Position Graphic | Breathing | | Position 1:
Inhale and maintain the position as shown in figure in standing position with hands joined together near chest, feet together and toes touching each other. | |  INHALE | | Position 2:
Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees.
Do's
- While exhaling bend forward in the waist
- Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees
- Relax the neck
Don'ts
- Do not bend the knees.
- Do not keep the neck tense. | |  EXHALE | | Position 3:
Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.
Dos
- Take the left leg backwards and touch the knee to the floor, keeping the toes erect.
- The knee of the right leg will be bent
- The knee of the left leg should touch the ground
- Drop the waist/ hips towards the floor
- Gaze is upwards, both arms are straight
Don'ts
- Do not bend the neck forward.
- Do not bend the elbows. | |  INHALE | | Position 4:
Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line.
Dos
- Take the right leg back and place it beside the left leg, keeping the toes erect
- Keep the body in one straight line – plank position
- Keep the arms straight
- Gaze forward
Don'ts
- Do not bend the arms
- Do not look towards the floor
- Do not drop the hips/waist towards the floor
- Do not stick the buttocks into the air
- Do not bend the knees | |  HOLD THE BREATH | | Position 5:
Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called ' Ashtanga' position.
Dos
- Bring the body towards the floor placing the 8 parts on the floor: Toes, knees, chest, palms, and forehead
- Keep the hands close to the body, next to the shoulders
- Keep the elbows pointed to the sky and close in to the body
Don'ts
- Do not touch the thighs, hips, waist or abdomen to the floor
- Do not touch the chin to the floor
- Do not let the elbows fall away from the body | |  EXHALE | | Position 6:
Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards.
Dos
- Push the upper body upwards so that the arms are straight
- Keep the fingers pointed forwards, palms on the ground, thumbs at 90 degree angle
- Open the chest, pull the shoulders downwards
- Drop the head and neck backwards and gaze upwards towards the sky
- Keep the heels, legs and knees together
- Keep the toes erect
Don'ts
- Do not let the legs or heels be apart
- Do not bend the elbows
- Do not hunch the shoulders towards the ears | |  INHALE | | Position 7:
Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.
Dos
- Push the body upward so the buttocks and waist are raised into the air, leaving the body in an Inverted 'V' position
- Take the head and chin towards the chest
- Try to touch the heels to the floor
Don'ts
- Do not bend the legs in the knees
- Do not bend the arms | |  HOLD THE BREATH | | Position 8:
Hold the breath as in position 7, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground.
Dos
- Take the right leg forward and place it between the hands
- The knee of the right leg will be bent
- The knee of the left leg should touch the ground
- Drop the waist/ hips towards the floor
- Gaze is upwards, both arms are straight
Don'ts
- Do not bend the neck forward.
- Do not bend the elbows. | | 
HOLD THE BREATH | | Position 9:
Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms.
Do's
- Take the left leg forward and place it beside the right
- Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees
- Relax the neck
Don'ts
- Do not bend the knees.
- Do not keep the neck tense. | |  EXHALE | | Position 10:
Inhaling start getting up and attain the position as in position 1. | |  INHALE | Yogasana Standing Position - Yoga Postures or Asana in standing position
Stand erect with the feet quite close together, heels and the big toes touching each other. Hands touching thighs, this position helps achieve stability of pulse.
List of Postures or Asana In Standing Position - Veerasana (Warrior pose)
- Trikonasana (Triangle pose)
- Vrikshasana (Tree pose)
 Sitting Position - Yoga Postures or Asana in Sitting position
This is the sitting position with both legs together and stretched, toes erect, spine erect and both hands straight and palms resting on the floor.
List Of Postures or Asana In Sitting Position - Dhyan Mudra (Meditation gesture)
- Swastikasana (Auspicious pose)
- Samasana (Balance pose)
- Padmasana (Lotus pose)
- Padmasana (Baddha) (Tied lotus)
- Padmasana (Utthit) (Lifted lotus)
- Parvatasana (Mountain pose)
- karna Dhanurasana (Type 1) (Bow pose in sitting)
- Akarna Dhanurasana (Type 2) (Bow pose in sitting)
- Padmasana Yogamudra (Type 1)
- Padmasana Yogamudra (Type 2)
- Vakrasana (Type 1) (Twisted pose)
- Vakrasana (Type 2) (Twisted pose)
- Ardhamatsyendrasana (Half Spinal Twist)
- Sharanagata Mudra (Forward Bending)
- Vajrasana (Thunderbolt pose)
- Vajrasana Yogamudra (Type 1)
- Vajrasana Yogamudra (Type 2)
- Paschimottanasana (Half) (Half Forward Bend)
- Paschimottanasana (Full) (Forward Bend)
- Januhastasana
- Hastashirasana
- Ekpadsahajhasta Bhujangasana (Cobra pose)
- Dwipadsahajhasta Bhujangasana (Cobra pose)
- Dattamudra
Supine Position (Yoga Postures in Supine position)
Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor. List Of Postures or Asana In Supine Position - Uttanpadasana with both legs (leg raised pose)
- Uttanpadasana with one leg
- Vipritakarani (Inverted pose)
- Sarwangasana( Shoulder stand)
- Ashwini Mudra (Horse gesture in shoulder stand)
- Matsyasana (Fish pose)
- Halasana (Plough pose)
- Noukasana (Boat pose)
- Shavasana (corpse pose)
- Tadagasana(pond pose)
- Pavanamuktasana 2 legs (gas release pose)
- Pavanamuktasana 1 leg
- Ardhachakrasana 1 (half wheel pose)
- Ardhachakrasana 2
- Anantasana 1
- Anantasana 2
 Prone Position (Yoga Postures in Prone position)
In this position you lie down in prone on front side of the chest and abdomen with the chin on the floor. Both hands lying besides the thighs, and palms resting on the floor. List Of Postures or Asana In Prone Position - Saral Hasta Bhujangasana( Cobra pose)
(with straight hands) - Vakra Hasta Bhujangasana( Cobra pose)
(with curved hands) - Shalabhasana Half (locust pose)
- Shalabhasana (locust pose)
- Dhanurasana (Bow pose)
- Noukasana (Boat pose)
- Makarasana (crocodile pose)
- Adhvasana
The Vedas, Smritis and Puranas all glorify the fourth constituent of celibacy. It is believed to be a behavior, which brings man nearer to the Divine. This yama believes in avoiding all sensual pleasures, whether mental, vocal or physical.
The literal meaning of apigraha, the fifth yama, is the non-accumulation of worldly objects, caused by covetousness and attachment. The commentator Vyasa says that this last state of yama is attained when one remains totally detached from sensual pleasures of all kinds and so effectively refrains from committing himsa or violence of any sort. Niyamas:
The niyamas are the second constituents of Ashtanga Yoga. How we interact with ourselves, our internal world. The niyamas are about self-regulation— helping us maintain a positive environment in which to grow. Their practice harnesses the energy generated from the cultivation of the earlier yamas. According to sage Yajnavalkya, there are ten niyamas and the Bhagavad Gita lists 11 constituents. But Patanjali names only five:
• Shaucha or purity,
• Santosha or contentment,
• Tapa or austerity,
• Swadhyaya or self-education and
• Ishwar-Pranidhan or meditation on the Divine
Shaucha implies both external as well as internal purity. In the words of sage Manu, water purifies the body; truthfulness the mind; true knowledge the intellect and the soul is purified by knowledge and austerity. It advocates the practices of intellectual purity, purity of speech and of the body.
The second niyama is that of contentment, which is described as not desiring more than what one has earned by his honest labor. This state of mind is about maintaining equanimity through all that life offers. Santosha involves the practice of gratitude and joyfulness—maintaini ng calm at all costs. This state of mind does not depend on any external causes.
Austerity, the third niyama, is described in Yoga philosophy as power to stand thirst and hunger, cold and heat, discomforts of place and postures, silent meditation and ritual fasts. It also maintains that the perfect man is he who practices both mental as well as physical austerity.
According to the commentator Vyas, self-education or swadhyaya consists of scriptural studies. The scripture being, the Vedas and Upanishads together with the recitation of the Gayatri Mantra and the Om mantra.
Commentators describe Ishwar-Pranidhan, the last of the niyamas, as the dedication of all our actions, performed either by intellect, speech or body, to the Divine. The results of all such actions are by definition, therefore, dependent upon Divine decision. The mortal mind can simply aspire to realize the Divine through dedication, purification, tranquilization and concentration of the mind. This Divine contemplation spills over to all aspects of the yogi's life. balancing our inner growth with outer restraint. In short they help us to lead a conscious life.
Yamas and niyamas are not about right and wrong. They are about being honest with the true Self. Living according to these principles are about living our lives in a better way, about moving towards an understanding, about making it possible to 'connect' with the Divine.  A yogasana is a posture in harmony with one's inner consciousness. It aims at the attainment of a sustained and comfortable sitting posture to facilitate meditation. Asanas also help in balancing and harmonizing the basic structure of the human body, which is why they have a range of therapeutic uses too.
Functions of Yogasanas
Asanas basically perform five functions:
• Conative,
• Cognitive,
• Mental,
• Intellectual and
• Spiritual.
Conative action is the voluntary exercise of the organs of action. The asanas being the main yogic instrument of balancing the body, they consist of various physical postures, which are designed to release tension, improve flexibility and maximize the flow of vital energy. The purpose of the asanas is to create a flow of positive energy so that our concentration is directed within ourselves and the mind is able to perceive (parokshya jnana) the effects of our purposive action. That is cognitive action.
When the earlier two actions are fused, our mind's discriminative faculty guides these organs to perform the asanas more correctly. The resultant rhythmic energy flow and awareness leads to a mental state of pure joy (ananda). Physical postures, therefore, end up affecting the various interrelated channels (nadis) of the mind-body complex. And ultimately the performance of a perfect yogasana leads to the absolute intellectual absorption of the mind on a single task (dharana), which in turn leads to the fusion of the individual spirit with the Divine Self (dhyana). both the mind and body relax completely.
The various categories of asanas are:
• Standing Asanas,
• Forward Bending Asanas,
• Supine Asanas,
• Inverted Asanas,
• Abdominal and Lumbar Asanas,
• Twisting Asanas,
• Back Bending Asanas and
• Balancing Asanas.
Standing Asanas:
Beginners should start with these as they bring elasticity in joints and muscles and build up stamina and physical stability. This constitutes the most basic training in the early stages of yoga practice. Some basic standing poses are, Tadasana, Utthita Trikonasana, Virabhadrasana, Ardha Chandrasana and Utthita Parsvakonasana.
Forward Bending Asanas:
In these postures the posterior half of the body is stretched. These prepare you to proceed further in yoga and bring consistency in the development of physical and mental pliability. Examples of such asanas are, Upavisthakonasana and Paschimotanasana.
Sitting and Supine Asanas:
Sitting upright and supine extending positions help a sadhaka prepare physically and mentally for pranayama. Some of them are, Baddhakonasana, Supta Baddhakonasana, Supta Padangusthanasana, Padmasana, Vajrasana, Simhasana, Virasana and so on.
Inverted Asanas:
These help recover from everyday stress. They give vitality, mental balance and emotional stability. These are Adho Mukha Svanasa and Urdhva Mukha Svanasa.
Abdominal and Lumbar Asanas:
These tone and massage the abdominal organs and strengthen the pelvic and lumbar areas. Bharadvajasana and Marichyasana are some examples of such asanas.
Twisting Asanas:
It consists of lateral stretching and twisting of the spine, toning the internal organs and reaching new horizons while tranquilizing the mind. These are, Ardha Matsyendrasana and Jathara Parivartanasana.
Back Bending Asanas:
These bring physical and mental sharpness and alertness. The postures are the opposite of forward bends as are the effects. In forward bends the posterior spine is extended, bringing consistency and mental peace, whereas in back bends the anterior spine is extended and stretched. The effect is invigorating and enlivening. Such asanas are, Ustrasana, Bhujangasana and Matsyasana.
Balancing Asanas:
These strengthen the arms and wrists and exercise the abdominal organs. They also make the body feel light and help attain a good bearing. Salamba Sirsasana, Niralamba Sarvangasana and Salamba Sarvangasana are some of the balancing asanas.  'Pranayama'is a compound term ('prana' and 'yama') meaning the maintenance of prana in a healthy throughout one's life. More than a breath-control exercise, pranayama is all about controlling the life force or prana. Ancient yogis, who understood the essence of prana, studied it and devised methods and practices to master it. These practices are better known as pranayama. Since breath or prana is basic to life, the practice of pranayama helps in harnessing the prana in and around us, and by deepening and extending it, pranayama leads to a state of inner peace.
According to Hatha Yoga, pranayamas can be classified under:
• Sahita Kumbhaka,
• Surya Bhedi,
• Ujjayi,
• Sitali,
• Bhastrika,
• Bhramari,
• Murchha and
• Kewali.
The first is a breath retention technique, which gives agility, strength and flexibility to the body. They also quieten the mind and the sense organs besides enabling the meditator to control his hunger and thirst.
The Surya Bhedi pranayama consists of inhaling through the right nostril and exhaling through the left. This practice promotes good digestion and through perspiration, it purges the body of all its impurities.
Ujjayi pranayama involves the travel of breath between the nose and the heart only. It acts like an expectorant and increases digestion together with removing all impurities of nerves as well as thoughts.
Bhramari pranayama involves a very concentrated and fixed breathing exercise. It helps in strengthening one's breath besides quietening the mind and increasing the powers of concentration. This breathing technique is very helpful in the last meditative stage of samadhi.
Murchha pranayama is an extreme form of breath retention, which only experienced yogis can achieve. This practice quietens the mind and helps it to reach the near-unconscious state.
The last technique of Kewali pranayama, is a breath retention technique in which, the yogi stops both inhalation as well as exhalation. This form balances inhalation and exhalation besides helping the mind to concentrate better. acquire the capacity to concentrate on any given object of attention. It also says that scientific breathing helps in unveiling true knowledge from the darkness of ignorance. But it is eminently advisable to be aware of all the do's and don'ts of pranayama before practicing them.
Various Stages of Pranayama
The following are the stages of pranayama:
• Inhalation or puraka,
• Exhalation or rechaka,
• Stambhavritti pranayama and
• Bahyabhyantarakshep i pranayama.
Puraka or inhalation techniques are about regular and controlled inhalation. It also teaches regulating the entire breathing process and reducing the number of inhalations per minute. Rechaka or exhalation exercises teach slow and ordered breathing besides reducing the number of inhalations and exhalations per minute. The third stage consists of retaining the breath after stopping natural inhalation and exhalation. The last stage of pranayama is about converting both exhalation and inhalation into retention and storing the retained breathe in various internal organs for various lengths of time.  Pratyahara involves rightly managing the senses and going beyond them instead of simply closing and suppressing them. It involves reining in the senses for increased attention rather than distraction. Pratyahara may be practiced with mantra meditation and visualization techniques. Benefits of Pratyahara It is essential to practice pratyahara for achieving the three meditative stages of dharana, dhyana and samadhi. Perfecting this technique of yoga is also essential in order to break out from the eternal cycle of rebirths.  The last three limbs of Ashtanga Yoga are the three essential stages of meditation. Dharana involves developing and extending our powers of concentration. This consists of various ways of directing and controlling our attention and mind-fixing skills, such as concentrating on the chakras or turning inwards.  Dhyana is the state of meditation, when the mind attains the ability to sustain its attention without getting distracted. Strictly speaking, unlike the other six limbs of yoga, this is not a technique but rather a state of mind, a delicate state of awareness. This state rightfully precedes the final state of samadhi.  Samadhi, or total absorption, is the ability to become one with the True Self and merge into the object of concentration. In this state of mind, the perceiver and the object of perception unite through the very act of perception—a true unity of all thought and action. This is the acme of all yogic endeavors—the ultimate ' yoga' or connection between the individual and the universal Soul! Patanjali's Yoga Sutra categorizes and grades the levels of samadhi in the first chapter or Samadhi Pada: • Samprajnata Samadhi or distinguished contemplation and • Asamprajnata Samadhi or non-distinguished contemplation, • Savitarka Samadhi or deliberated absorption and • Nirvitarka Samadhi or non-deliberated absorption, • Savichara Samadhi or reflective meditation and • Nirvichara Samadhi or non-reflective meditation, • Sabija Samadhi, where the mind continues to carry seeds of earthly impressions and • Nirbija Samadhi, where each seed of earthly impressions have been erased. |
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