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

In Sanskrit “Parivrta” means “Twisted”,”Janu” means “Knee” and “Sirsha” means “Head”,  The English name of the asana is “Twisted Head-to-knee pose”.   Position : Sitting Type : Twisting Spiritual Awareness : Manipura chakra Physical Awareness : Twist and stretch of the body. Dosha Suitability : Pita Introducery Asanas : Vrikshasana, Janu Sirsasana, Supta Padangusthasana   Procedure: Sit with the legs about a metre apart. Bend the right knee and place the heel against the perineum. Exhale, bend forward, inclining the body to the left to hold the left foot with the left hand. The fingers should be in contact with the arch of the foot and the thumb should be on top. Place the elbow on the floor on the inside of the straight leg. Inale. Move the left shoulder

In Sanskrit “Gow” means “Cow”,”Mukha” means “Head or mouth”, “Asana” means “Pose”,  The English name of the asana is “Cow Face pose”.   Position : Sitting Type : Tied position Spiritual Awareness : Ajna and Anahat Chakra. Physical Awareness : Hips, thighs, shoulders, chest, knees. Dosha Suitability : Vata Introducery Asanas : Baddha konasana, Supta Baddha Konasana, Supta Padangusthasana, Upavistha konasana, Virasana   Procedure: Sit in Dandasana, then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left knee, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from

In Sanskrit “Ek” means “One”, “Pad” means “Foot”, “Sira” means “Head” and”Asana” means “Posture”. The English name of the asana is “One foot-to-head Pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Anahat Chakra. Physical Awareness : Maintaining balance, and breathing Dosha Suitability : Pita Introducery Asanas : Backward bending asanas   Procedure: Sit with the legs outstretched in front of the body. Bend the right knee, turning it slightly out to the side. Bring the right arm under the calf muscle and hold the outside of the leg just above the ankle. Raise the left arm and hold the outside of the right ankle. The right arm should be positioned so that the elbow lies between the thigh and the lower leg. Raise the right leg

In Sanskrit “Ek” means “One”, “Pad” means “Foot”, “Sira” means “Head” and”Asana” means “Posture”. The English name of the asana is “One foot-to-head Pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Anahat Chakra. Physical Awareness : Maintaining balance, and breathing Dosha Suitability : Pita Introducery Asanas : Backward bending asanas   Procedure: Sit with the legs outstretched in front of the body. Bend the right knee, turning it slightly out to the side. Bring the right arm under the calf muscle and hold the outside of the leg just above the ankle. Raise the left arm and hold the outside of the right ankle. The right arm should be positioned so that the elbow lies between the thigh and the lower leg. Raise the right leg

In Sanskrit “Hamsa” means “Swan” and “Asana” means “Posture”. The English name of the asana is “Swan Pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Manipura Chakra. Physical Awareness : Maintaining balance, breath and abdomen Dosha Suitability : Vata Introducery Asanas : Trikonasana, Baddha Konasana   Procedure: Kneel on the floor with the feet together and the knees apart. Exhale completely. Place the palms flat on the floor with the fingers pointing towards the feet. Bring the wrists and forearms together so that they touch. Lean forward so that the abdomen rests on top of the elbows nd chest rests on the upper arms. Maintain the balance and slowly stretch the legs backward until they are straight. Keep the feet together and place the tips of

Shashanak means “Rabbit” and “Bhujang”, means “Cobra”.  The combination in English is called as “Striking Cobra Pose”.   Position : Prone Type : Dynamic Backward bending Spiritual Awareness : Swadisthan Chakra Physical Awareness : Synchronized breathing movements, arch of the back, abdomen, deep abdominal breathing while in Shashankasan, and chest opening while in cobra Dosha Suitability : Vata and Pita can be benefitted Introducery Asanas : Shashankasan   Procedure: Assume Marjariasana, placing yhe palms flat on the floor beneath the shoulders about half-a-metre apart. Move into Shashankasana with the arms outstretched in front of the shoulders. Then, without moving the position of the hands, inhale and slowly move the chest forward, sliding it just above the floor until it is in line with the hands. Move the chest further forward

In Sanskrit “Supta” means “Lying down” or “Reclining”, and “Vajra” means “Iron and steel” Asana’s meaning is pose.  In English commonly called as “Sleeping thunderbolt pose”, a variation of this is “Supta Virasana” a “Reclining Hero Pose”.   Position : Supine Type : Reclining Spiritual Awareness : Mooldhara, Manipura, Vishuddhi Chakras Physical Awareness : Thighs, groins, knees, ankles, abdomen, shoulder. Dosha Suitability : Pita Introducery Asanas : Baddha Konasana, Balasana, Bhujangasana   Procedure: Sit in Vajrasana with your arms behind your back. Hands on the floor fingers towards your buttock. With an exhalation, slowly back bend, leaning into your hands, then onto your left forearm and elbow and then your right elbow and forearm. Place your hands on your lower back release your lower back towards the ground bringing the top

Position : Standing Type : Grounding Spiritual Awareness : Manipura Physical Awareness : Ankles, legs, abdomen, shoulder, muscles of the back Dosha Suitability : Vata Introductory Asanas : Ardha chandrasana, Supta padangusthasana, Supta virasana, Utkatasana, Vrikshasana How to Do Warrior Pose (Procedure)   Stand in Tadsana (Mountain Pose), exhale and bend forward to Uttasana. From Uttasaana, exhale and step your left foot back into a high lunge position. Your right knee should be more or lss at a right angle. Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the tip crease) and your bring hands to your right knee, right hand to the outer knee, left hand to the inner. Squeeze the knee with

In Sanskrit “Rajju” means “Rope” and “Karshana” means “pulling”. In English name is “Pulling-the-rope pose”.     Position : Sitting Type : Strengthening Spiritual Awareness : Manipura Physical Awareness : Breathing movements, shoulder muscles, upper back, chest Dosha Suitability : Vata Introducery Asanas : Dandasana   Procedure: Sit on the floor with the legs straight and together. Keep the eyes open. Imagine that there is a rope hanging in front of the body. Breathe in while reaching up with the right hand as through to grasp the rope at a higher point. Keep the elbow straight. Look upward. While breathing out, slowly pull the right arm down, putting power into it as through pulling the rope downwards. Let the eyes follow the downward movement of the hand. Repeat with the