1. Headstand (Shirshasana) – The King of Asanas. How to play 1.Bend your knees, interlace your fingers, and place your forearms on the mat to form a neutral triangle. 2.Place the top of your head on the floor and interlace your fingers. 3.Slowly raise your knees off the floor, keeping your legs straight and close to your body. I have to go. 4.Slowly raise your legs off the floor, straighten the body and swing. Benefits •It improves blood circulation to the brain. Increase awareness and concentration. •Strengthens the shoulders, arms, and core. •Relieves stress and anxiety. Caution •Not recommended for beginners or people with neck injuries or high blood pressure.
2. Shoulderstand. (Sarvangasana) – The Queen of Asanas. How to play 1.Lie on your back with your hands close to the body. 2.Raise your legs and support your lower back with your hands. 3.Straighten your legs and keep the body upright. Benefits •Stimulation of the pancreas and adrenal glands. •It improves blood flow to the upper body. •Promote relaxation and improve digestion Caution •you have neck or shoulder problems, you can try squats.

4. Fish (Matsana) How to play 1.Lie on your back with your hands under your hips. 2.Arch your back and lift your chest, and gently lower your upper head to the floor. 3.Take a deep breath, stretch your legs, and relax. •Benefits •Opens the chest and lungs, increasing respiratory capacity. •Relieves stiffness in the neck and shoulders. •It counteracts the effects of sleepiness. Caution •If you have neck or back problems, this is a great option.

5. Walking Stick. (Paschimothanasana) How to play 1.Sit down with your legs extended out in front of you. 2.Inhale, raise your arms, exhale, and bend forward from your hips to your feet. 3.Keep your spine straight and maintain your position. •Benefits •Stretches the spine, shoulders, and hamstrings. •Stimulates the digestive system. •Peace of mind and stress relief Caution •If you have severe back or lower back pain, you may want to consider using a walking stick.

6. Cobra (Bhujangasana)
   How to play
   1.Lie face down with your hands under your shoulders.
   2.Breathing in, lift your chest up, keeping your elbows slightly bent and close to the body. Let it stay like this.
   3.Hold for a few breaths and bring it down.
   •Benefits
   •Strengthens the spine and opens the chest.
   •Relieves fatigue and anxiety.
   •Improve back flexibility.
   Caution •If you have a wrist or back injury,

7. Locust (Shalabhasana).
   How to play
   1.Lie down with your arms close to the body and palms facing up.
   2.Breathe in and lift your legs, chest and hands off the floor.
   3.Remain in this position while breathing deeply.
   •Benefits
   •Strengthens the spine, glutes and hamstrings.
   •Improves posture and spinal health.
   •Relieves back pain.
   Caution
   •If you have severe pain or arthritis in your legs, you may want to consider using a walking stick.
8. Dhanurasana(Bow).
   How to play
   1.Lie on the back, bend the knees and reach back and hold the toes of your feet.
   2.Breathe in and lift your chest and chest off the floor and your ankles.
   3.Remain in this position and then release.
   Benefits
   •The entire front portion can be stretched.
   •Improves posture and spinal flexibility.
   •Stimulates the digestive system.
   Caution •If you have back or neck injuries,
9. Half Spinal Pose (Ardhama Tsendarshanasana).
   How to play
   1.Sit down with one leg extended and the other on top of it. Keep your feet flat on the floor.
   2.Twist your torso and place your front elbow on the outside of your bent knee.
   3.Keep your back straight and look over your shoulder.
   Benefits
   •Increases spine flexibility
   •Stimulates the digestive system.
   •Relieves back pressure.
   Caution •not consume during pregnancy or if you have acne.
10. Crow (Kakasana)
    How to play
    1.Sit down and place your palms flat on the floor.
    2.Bend your elbows and balance your knees on your hands.
    3.Lean forward, shift your weight onto your hands and lift your feet off the floor.
    Benefits
    •Strengthens the hands, wrists and core.
    •Improve balance and concentration
    •This can build confidence.
    Caution •If you have wrist injuries or lack core strength, you may want to avoid squats.
11. Standing Forward Bend. (Pada Sitasana)
    How to play
    1.Stand with your feet together and breathe in as you lift up.
    2.Bend forward from your hips and breathe out. Place your hands on the floor or touch your ankles.
    3.Keep your spine straight and maintain your position.
    Benefits
    •Strength toe joints and ass. Stretch the spine
    •Improves blood circulation and relieves fatigue
    •Calms your mind
    Caution •If you have severe lower back pain, you may want to consider this.
12. Triangle(Trikonasana)
    How to play
    1.Stand with your feet wide apart and your hands parallel to the floor.
    2.Bend one leg and lean to the side, bringing your bottom arm toward your thigh or the floor. Stretch the right arm up. 3.Looking up and staying still Benefits •Stretch the sides of the body and strengthen the legs. •Improve balance and coordination. •Promotes digestion and reduces stress Caution •If you have chronic back or neck pain. In these poses and intensity it has created a balanced system to address safety and other issues. Do you need guidance on how to structure your yoga practice with these postures

author Ashok Bhakar

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