In Sanskrit “Griva” means “Neck”, “Asana” means “Posture”. The English name is “Neck Pose”.   Position : Supine Type : Balancing Spiritual Awareness : Vishuddhi and Manipura Chakra Physical Awareness : Neck and pelvic region Dosha Suitability : Kapha Introducery Asanas : Paschimottanasana   Procedure: 1. Lie flat on the back. 2. Bend the knees and bring the heels up to touch the buttocks. Inhale deeply. 3. The knees and feet should be slightly separated. 4. Place the palms on the ground on either side of the head level with the temples. 5. Retaining breath, push down on the hands and feet and raise the trunk, placing the crown of the head on the floor. 6. Balance on the head and feet. 7. Raise the arms and cross them on the chest. 8. This

Supta Baddha Konasana (Supine Bound Angle pose) – In Sanskrit “Supta” means “Supine”, “Baddha” means  “Bound”, “Asana” means “posture”.  The English name is “Supine bound angle pose”.   Position : Supine Type : Bound pose Spiritual Awareness : Swadisthan Chakra Physical Awareness : Inner thighs, knees, groins,hips, abdomen Dosha Suitability : Pita Introducery Asanas : Baddha konasana, Supta Padangusthasana, Virkshasna, Virasana   Procedure: Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if

Uttanpadasana (Raised leg pose) In Sanskrit “Ut” means “lift”, “tan” means  “stretch”, “pad” means “leg”, “Uttana” means “to raise”.  The English name is “Raised leg pose”.   Position : Supine Type : Back Strengthening Spiritual Awareness : Swadisthan Chakra Physical Awareness : Pelvis, hips, lower back, abdomen, thighs, legs Dosha Suitability : Pita Introducery Asanas : Eka pada Uttanpadasana   Procedure: Begin this pose by coming to a supine position with your back on the ground. Both your feet and knees should be kept together and your breathing should be normal. Exhale and while breathing in, slowly raise the legs to 90 degree angle from the door without jerk. Do not raise the shoulders from the ground. Breathe normally in the final position and hold for few seconds. The upper

Sarpasana (Snake pose) In Sanskrit “Sarpa” means “Snake”, “Asana” means “pose”.  The English name is “Snake pose”.   Position : Prone Type : Backward bending Spiritual Awareness : Anahat chakra Physical Awareness : Uniform contraction of the spinal muscles and arms Dosha Suitability : Vata and Pita Introducery Asanas : Forward bending asanas   Procedure: Lie flat on the stomach with the legs straight and the feet together. Interlock the fingers and place the hands on top of the buttocks. Place the chin on the floor. This is the starting position. Inhale deeply and slowly. Using the lower back muscles, raise the chest as far as possible from the floor. Push the hands further back and raise the arms as high as possible. Imagine the arms are being pulled from

Poorna Bhujangasana (Full Cobra pose) In Sanskrit “Poorna” means “Full”, “Bhujanga” means “Serpent or snake”, and “Asana” means “pose”.  The English name is “Full Cobra pose”. Position : Prone Type : Twisting Spiritual Awareness : Swadisthan chakra Physical Awareness : Relaxing the spine, stretch in the abdomen and chest areas, shoulders and upper portion of the trunk. Dosha Suitability : Vata and Pita can be benefitted Introducery Asanas : Forward bending asanas   Procedure: Inhale, assume bhujangasana. Holding the position, breathe in and out normally a few times. Exhale, bend the knees and raise the feet. Stretch the head, neck and shoulders back a little further and try to touch the back of the head with the soles of the feet. This is the final position. Breathe normally. Hold the

In Sanskrit “Tiryaka” means “Twisted”, “Bhujanga” means “Serpent or snake”, and “Asana” means “pose”. The English name is “Twisted Cobra pose”. Position : Prone Type : Twisting Spiritual Awareness : Swadisthan chakra
Physical Awareness : Twisting of the head, shoulders and upper portion of the trunk, gaze at the heel of the foot, diagonal stretch of the abdomen. Dosha Suitability : Vata and Pita Introducery Asanas : Setu Bandha Sarvangasana, Urdhva mukha svanasana   Procedure: 1. Assume the final position of Bhujangasana with the legs separated about half a metre. The toes should be tucked under and the heels raised, so that the foot rests on the ball of the foot. 2. The head should be facing forward instead of bending backward as in Bhujangasana. 3. Retain the breath and twist

In Sanskrit “Vashisht” is the name of a sage, “Asana” means “posture”.  The English name is “Sage Vashisht’s pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Manipura chakras. Physical Awareness : Maintaining balance and relaxing leg muscles. Dosha Suitability : Vata Introducery Asanas : Santolanasana   Procedure: Assume the position of Santolanasana. Breathe normally. Raise the right arm and roll the body over onto the left side. The outer side of the left foot must be firmly on the floor with the right foot resting on top of it. The right arm should lie along the right side and thigh. Balance in this position, keeping the body straight. Bend the right knee and take hold of the big toe. Straighten the knee and raise the leg

In Sanskrit “Santolana” means “Balancing”, “Asana” means “posture”.  The English name is “Balancing pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Manipura chakras. Physical Awareness : Maintaining balance and coordinating movements with breath. Dosha Suitability : Vata Introducery Asanas : Trikonasana, Padahastasan, Adho Mukha Svanasana   Procedure: Sit in Vajrasana. Stand up on the knees and place the palms of the hands on the floor beneath the shoulders. Raise the buttocks and straighten the knees. Move the shoulders forward and drop the buttocks until the body is straight. The arms should be vertical. Focus the gaze on a fixed point in front at eye level. Hold the final position for a short duration. Lower the knees to the floor. Relax in Marjari-asana or Shashankasana. Practice up

In Sanskrit “Garba” means “Womb”, “Pinda” means “round mass”.  The English name is “Foetus in the womb pose”. This asana is called Utthankoormasana, the stretching tortoise pose or Embryo pose.   Position : Sitting Type : Locking pose Spiritual Awareness : Manipura chakras. Physical Awareness : Maintaining balance and coordinating movements with breath. Dosha Suitability : Tridoshic Introducery Asanas : Padmasana, Kukkutasana, Tolangulasana   Procedure: Sit in Padmasana. Insert an arm between the thigh and calf of each leg and bend the elbows under the calves. Fold the arms upward and raise the legs. Exhale, hold the ears, balancing the whole body on the coccyx. The eves may be open or closed. Maintain the final position for as long as is comfortable. Breathe normally. In the final position the breath is

In Sanskrit “Parigha” means “Cross bar”, “Asana” means “Posture”.  The English name is “Gate latch pose”.   Position : Sitting Type : Lateral bending Spiritual Awareness : Ajan Chakra. Physical Awareness : Lateral stretch, balance and coordination of the body. Dosha Suitability : Pita Introducery Asanas : Trikonasana, Upvistha Konasana. Virasana, Supta Padangusthasana   Procedure: Kneel on the floor with the ankles together, toes flat on the floorand the trunk upright. Mentally relax the whole body. Stretch the right leg sideways to the right, keeping it in line with the trunk and the left knee. Turn the right toes in slightly and rest the sole of the right foot on the ground. Inhale, raise the arms sideways at shoulder level so that they form one straight line. Exhale, move the