Trikonasana

This asana helps to remove tiredness by stimulating the circulation and toning the spinal nerves. It stretches massage the visceral organs. This is an excellent pre- pranayama practice as it opens up all the alveoli and helps drainage of stagnant mucus. It has the added benefits of inverted asana, especially on the brain.

It is usually performed in two parts, facing left, and then facing right. The practitioner begins standing with the feet one leg-length apart, knees unbent, turns the right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor.

Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot, with the palm down if flexed. Note that in Utthita Trikonasana (Extended Triangle Pose) the hand is placed on the floor to the back (right side) of the right foot. The left arm is extended vertically, and the spine and trunk are gently twisted counterclockwise (i.e. upwards to the left, since they're roughly parallel to the floor), using the extended arms as a lever, while the spine remains parallel to the ground. The arms are stretched away from one another, and the head is often turned to gaze at the left thumb, slightly intensifying the spinal twist.

Trikonasana

This asana helps to remove tiredness by stimulating the circulation and toning the spinal nerves. It stretches massage the visceral organs. This is an excellent pre- pranayama practice as it opens up all the alveoli and helps drainage of stagnant mucus. It has the added benefits of inverted asana, especially on the brain.

It is usually performed in two parts, facing left, and then facing right. The practitioner begins standing with the feet one leg-length apart, knees unbent, turns the right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor.

Ardha Matsyendrasana

Benefits : This asana simultaneously stretches the muscles on one side of the back and and abdomen while contracting the muscles on the other side.It tones the nerves of the spine, makes the back muscles supple, relieves lumbaga and muscular spasms, and reduces the tendency of adjoining vertebrae to develop Inflammatory problems and calcium deposits. It massages the abdominal organs, alleviating digestive ailments. It regulates the secretions of the adrenal gland, liver and pancreas and is beneficial for kidneys. Twisting asanas can benefit our emotional health, ‘these asanas give an insight and inspire a systematic approach to untying the tangled knots of life’.

The constricting action of a twist often means that we cannot breathe into the lower lungs, and must activate the upper and middle lungs. Learning to maintain a full and rhythmic breath during a twist can benefit us in a stressful situation, where the breath is also constricted and we may feel knotted up inside, we can use this knowledge to let the breath calm the body. Twisting asanas can invigorate us mentally and physically.

Ardha Matsyendrasana

Benefits : This asana simultaneously stretches the muscles on one side of the back and and abdomen while contracting the muscles on the other side.It tones the nerves of the spine, makes the back muscles supple, relieves lumbaga and muscular spasms, and reduces the tendency of adjoining vertebrae to develop Inflammatory problems and calcium deposits. It massages the abdominal organs, alleviating digestive ailments. It regulates the secretions of the adrenal gland, liver and pancreas and is beneficial for kidneys. Twisting asanas can benefit our emotional health, ‘these asanas give an insight and inspire a systematic approach to untying the tangled knots of life’.

Sarvangasana

By pressing the chest against the chin, this asana stimulates the thyroid gland. It generally balances the circulatory, respiratory, digestive, reproductive, nervous and endocrine systems. It also tranquillizes the mind and endocrine systems. It also tranquillizes the mind relives mental and emotional stress and help clear psychological disturbances, boosting the immune system. Its influence on the parathyroid glands ensures normal development and regeneration of the bones.

Abdominal breathing is educed, improving the exchange of air in the body, relieving stress and massaging the abdominal organs. Sarvangasana releases the normal gravitational presser from anal muscles, relieving hemorrhoids. It tones the legs, abdomen and reproductive organs, draining stagnant blood and fluid and increasing circulation to these areas.

Flexibility of the neck vertebrae improved and the nerves passing through the neck to the brain are toned. Circulation is increased in this area generally, revitalizing ears, eyes and tonsils.

Gomukhasana (Cow’s face pose)

Gomukhasana is an excellent asana for inducing relaxation. If practiced regularly for 10 minutes or more, it has been proven to alleviate tiredness, tension and anxiety. It relieves backache, sciatica, rheumatism, general stiffness in the shoulders and neck and improves posture by increasing energy, awareness. It also works in the chest region generally opening the chest area in cases of breathing troubles. Other benefits include releiving cramps in the legs and making the leg muscles supple.