Ardha Navasana/Shalabhasana - Half Boat/Locust Pose

Benefits:  This posture is beneficial for beginners who have weak and stiff backs as it helps to tone the back muscles and stimulate the nerves, particularly the lower back while simultaneously giving a strong diagonal stretch to the body.  It develops concentration through awareness of coordination of movement with breath.  It is also recommended in yoga therapy for the treatment of sciatica if it can be performed without pain.  An added benefit is an opening of the chest.  One can also perform this posture as a precursor to Naukasana - Boat Pose to strengthen the back and chest.  

Starting position:  Lie in prone position (belly facing down) with your forehead on the floor.  Bend the left knee and take hold of your left ankle with your right hand.  Extend the left arm forward.  Exhale completely and as you inhale rase just your left leg and right arm.  Make sure you are comfortable.  When you feel ready, then raise your right leg and your left arm as well as your chest.  

Breathing:  Either breathe normally or retain the breath while holding the position.

Duration:  Up to 5 rounds.

If you have a heart condition or high blood pressure - take care not to strain while performing the posture.  

Matsyasana - Fish Pose

Benefits:  This asana stretches the intestines and abdominal organs and is useful for all abdominal ailments.  It also relieves hemroids especially if they are inflamed or bleeding.  This practice is very good for asthma and bronchitis as it encourages deep respiration.  It circulates stagnant blood in the back, alleviating backache and cervical spondylitis.  it regulates the function of the thyroid gland and stimulates the thymus gland, boosting the immune system.  The pelvic region is given a good stretch and the pressure of the feet on the thighs greatly reduces blood circulation in the legs, diverting it to the pelvic organs.  this helps prevent and remove disorders of the reproductive system.  

Starting position:  Lie on your back in shavasana.  Gently press up onto your forearms, arching your back  with your chest pressed up toward the sky lifting your head off the floor and placing the crown directly on the floor.  Adjust the position of your head so that a maximum arch is attained in your back.  One you feel comfortable you can if place your hands at your heart centre and stretching them above your head.  If you feel stable and comfortable, only then should you attempt to raise your legs.  This requires strong abdominal and sacrum muscles.  

Breathing:  Breathe deeply and slowly in the final position.

Duration:  The final position may be held up to 5 minutes although 1 - 3 minutes is sufficient for general health.  

DO NOT perform this posture if you suffer from heart disease, petic ulcer, hernia, back conditions or any serious illness.  Please do not perform if you are pregnant.  

Balasana - Child's Pose

Benefits:  This pose gently stretches the hips, thighs and ankles.  It calms the mind and is an excellent asana for stress release and fatigue.  It relieves back and neck pain.  It also gives a gentle massage to the abdominal organs. With practice one can train one's heart and breathing rate to decrease.

Starting position:  Sit in vajrasana (thunderbolt asana), that is on your knees between your heals but with your big toes touching.  Growing your spine tall through an inbreath and then exhale to move forward from the hips.  Relaxing your hands next to your thighs.

 

Breathing:  Breathe normally or deepen your breath.

Duration:  For beginners, hold the posture for 30 seconds moving to 5 minutes at the advanced stage.

DO NOT practice this asana during pregnancy or if you have a knee injury or if you have diarrhea.  

Paschimottaanasana - Forward bend

Benefit:

This asana stretches the hamstring muscles and increases flexibility in the hip joints.  It tones and massages the entire abdominal and pelvic region including the liver, pancreas, kidneys, spleen and adrenal glands.  It helps to remove excess weight in this area and helps to relieve disorders of the uro-genital system. It stimulates circulation to the nerves and muscles of the spine.  It can assist with menstrual disorders, sluggish liver, diabetes, kidney complaints and bronchitis. 

Starting position:

Sit on the floor with your legs outstretched feet together.  Inhale and raise your arms above your head, keeping your shoulders down but your vertabrae extended upwards.  Begin to slowly move downwards, bending from the hips as you exhale to rest your torso on your legs and with your index fingers and thumbs grabbing your big toes.  Relax your back and leg muscles allowing them to stretch as per your body's invitation. 

Breathing:

Inhale to lift your arms, exhale to lower your torso.  Breathe normally during the posture. 

Duration:

Beginners may hold the position for a short time up to five rounds.  Adepts may hold the posture for 5 minutes relaxing deeper on each exhalation. 

DO NOT practice this asana if you have sciatica or a slipped disc. 

Setu Asana - Bridge Pos

Benefits:

This asana has a similar effect to chakrasana (wheel pose).  It is generally strengthening and tones the lumbar region of the spine as well as the Achilles tendons.  

Starting position:  

Sit on the floor with your legs extended in front of you.  Place your hands about 30cm behind your buttocks.  The elbows should be straight with the fingers pointing backwards.  If you prefer you can have your fingers pointing forwards according to your physical ability.  The torso is slightly reclined in a relaxed position.  

Raise the buttocks and lift the body upward.  Let your head hang down to stretch out the front of your neck. Place the souls of your feet flat on the floor and keep your arms and legs straight.  

Breathing:

Inhale as you come into the posture.  Breathe normally while in the posture.  Exhale as you release the posture. 

Duration:

Hold for as long as is comfortable.  You can practice for up to ten times.  

DO NOT practice this asana if you have high blood pressure, heart disease, stomach ulcers or weak wrists.