Asana - the fundamental of yoga.

      Asana

Asana refers to various postures that are the fundamental basis of yoga.

Poses of yoga for beginners

 1)Tadasana (Heavenly stretch pose):

This is a traditional posture. The final position of this asana resembles the Palm tree. Palm tree is usually erect and straight. Therefore, one should stand it Straight and erect in this asana.

 Method
1)Stand erect, legs together, hands by the side of the thighs. Look in front.
2)Raise your hands straight in front up to arms. Palms facing each other.
3)Bring the hands up straight towards sky, fingers pointing upward.
4)Now slowly raise your heels and stand on toes. Raise heels as much as  you can. Stretch body up as much as possible. 5)While returning to the original position, bring your heels on the ground first.
6) Slowly bring down your hands also.

Advantages
1. This improves height.
2.Spine becomes flexible.
3. Visceroptosis and pain in the backbone is relieved.

2. Vrikshasana (tree pose):

 ”Vriksha” means ”tree” in Sanskrit. In the final position of this asana, you have to stand still like a tree.

Method

1)Stand erect

 2)Keep the feet together and the knees straight With arms on the respective sides. 

 3)Without bending the left knee, lift the right foot and grasp the ankle with the right hand.

4. Fold the right leg double at the knee-joint.
5. Without losing your balance, place the right heel at the top of the left thigh, using both hands. The right sole must press the inside of the left thigh with the toes pointing downwards. The folded leg must be at right angle to the other leg and both thighs must be in alignment. Balance yourself on the left leg.
6) Join the palms and fingers and touch the middle of the chest. Fingers should point upwards.
7) Keeping your hands together, raise them slowly a little above  your head. Keep the arms slightly bent.
8)Stretch up and stand erect. Keep your balance. Look straight ahead and be relaxed.
9.)Lower the hands slowly to the middle of the. chest again.
10)Return to the starting position, lowering your right leg.
11)Practice reversing the legs.

Advantages

1. The joints of the legs, knees and ankles become flexible by the regular practice of this asana. It also loosens the pelvis.

2. it tones up the leg muscles and strengthens the arches, tendons and ligaments in the eet.

 3. Numbness and rheumatic pain in the legs will be alleviated.

 4. Neuromuscular coordination can be gained by the regular practice of this asana.

3)Trikonasana (Triangle stretch pose)

The term ’Trikonasana" has been derived from the words ’trikona’, which means triangle’ and ’asana’, which means posture. In other words ,in this asana , your body is stretched in SuchSa way that a triangle-like shape is formed. As you perform the Trikonasana, your entire body weight comes to rest on the calves of the bend legs, along with the muscles of the hand that
Is resting on the floor, strengthening both of them in turn .Other than that, a number of muscles are stretched well, which results in an improvement in their functioning. The Asana also improves balance and concentration.

There are two forms of Trikonasana :

1) Parivrtta Trikonasana

2) Utitha Trikonasana

A.Utitha Trikonasana 

Method

1.Stand straigh on a flat and firm ground

2.Stretch your legs outwards, maintaining a distance of 2.5 feet.

3. Now move your left foot outwards, at an angel of  about 90 degree.

4.Bring the right foot inwards, at an angel of about 45 degress.

5. Start inhaling and raise your arms till the time they are parallel to the ground.

6. Now as you start exhaling, turn your head towards the left.

7.Focus your gaze down your left arm, towards the stretched out fingers and ensure that your left knee is in alignment with the left ankle. 

8. Take a deep breath and start stretching your body towards the left side, lowering the left hip and raising the right one, as far as you feel comfortable.

9. Now spin around your arms. You need to let your left hand go down, coming to rest ' on the floor along with left foot. As for the right hand, it should be pointing straight

Up.

10.Turn around in a way that your gaze focuses on the right hand.

11 Stay in the position for 1-2 minutes, while taking deep breaths.

12. Exhale once more and slowly start lowering your arms.

13. Bring  your hands to rest on your hips.

14. Now turn on your heels, bring your feet in front, once again.

15.Repeat the asana with the right leg.

Advantage

1.Trikonasa has been known to help strengthen the legs as well as the back of a person.

2.While doing this asana, you stretch the groinS, hamstrings and hips, thereby increasing their flexibility .

3. Trikonasana help open up the chest and shoulders of a person and lateral flexibility of the spine

4. Performing this asanas on a regular is believed to help strengthen and stimulate the kidney as well as abdominal region.

5. Trikonasana sense it develops the muscle along with spine and strengthen neck muscle alleviates backache and neck pain.

6. Indulging in this asana on a regular basis a long way in removing fat from Waist and thighs.

7. Trikonasana is especially beneficial for those who are suffering from constipation and indigestion.

 8. This asana helps stimul apetite and also brings relief from stiffness in the legs and hips.

 B)Parivrtt Trikonasana 

Parivrtta literally means to turn around or revolve. Trikona means three angles or a triangle .Parivrtta Trikonasana can be performed just after Trikonasana. You can also use this pose as standing preparation for seated forward bends and twists. This asana is therapeutically good for asthma, constipation and lower backache. 

Method 

1. Step or lightly jump your feet 3 to 4 feet apart, with an exhalation. 

2. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. 

3. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. 

4.Firm your thighs and turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle. 

5. With an exhalation, turn your torso to the right, and square your hip points as much 

as possible with the front edge of your sticky mat. 

6. As you bring the left hip around to the right, resist the head of the left thigh bone back And firmly ground the left heel. 

7. With another exhalation, turn your torso further to the right and lean forward over the front leg. 

8. Reach your left hand down, either to the floor (inside or outside the foot) or, if the floor is too far away, onto a block positioned against your inner right foot. 

9. Allow the left hip to drop slightly toward the floor. You may feel the right hip slip out to the side and lift up toward the shoulder, and the torso hunch over the front leg. To counteract this, press the outer right thigh actively to the left and release the right hip away from the right shoulder. Use your right hand, if necessary, to create these two movements, hooking the thumb into the right hip crease. 

10. Beginning students should keep their head in a neutral position, looking straight forward, or turn it to look at the floor. More experienced students can turn the head andsgaze up at the top thumb. ' 

11. Press the arms away from the torso from the center of the back, between the shoulder blades. Bring most of your weight to bear on the back heel and the front hand. 

12. Stay in this pose anywhere from 30 seconds to one minute. 

13. Exhale, release the twist, and bring your torso back to upright with an inhalation. 

14. Repeat for the same length of time with the legs reversed, twisting to the left. Anatomical Focus for this particular posture remains to be Ankles, Legs, Hips, Grains, Lower back, Abdomen, Shoulders and Spine. 

Advantages 

1. This asana strengthens and stretches the legs

2. Stretches the hips and spine. 

3. Opens the chest to improve breathing. 

4. Relieves mild back pain.
5. Stimulates the abdominal organs.
6. Improves sense of balance.
7. Strengthens the ankles, feet and hips.
 8. Opens the chest to improve breathing.
9. Increases blood flow to lower Spine. 10. Stimulates blood flow through pelvic and abdominal organs

4. Gomukhasana (Cow-face pose)

Gomukhasana or the cow face pose derived from Sanskrit where 'Go' means cow and ' mukha' means face . The word 'Go' also means light thus ’Gomukh’ refers the light in or of the head or ljghtness of  the head. Type Of pose : Seated 

Method
1, Sit in Dandasana (Staff pose), 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, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hip; with the right leg on top  you will have to tug the right heel in closer to the left hip. Sit evenly on the sit bones.

2.With an inhalation, take the right arm behind the back, bending the elbow and taking the hand up toward the shoulder blades, palm facing out. Tuck the forearm in the hollow of your lower back, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine.

3. Now inhale, circle the left arm up and over head. Exhale, bend the elbow and reach to clasp the right hand. If possible, hook the right and left fingers.

4. Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Keep the spine lifted, tailbone growing into the ground. Try to keep the left arm right beside the left side of your head. Head stays lifted, gazing forward.

5. Stay in this pose from 30 seconds to 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same period. Remember that whichever leg is on top, the same-side arm is lower.

Advantage

1.Stretches the ankles, hips and thighs,  shoulders, armpit, triceps and chest.

2.Gomukhasana helps in relieving pain in hip and lower extremities.

3.It helps to make the spine straight and improves body posture.

4. It Is very useful in arthritis and dry piles.

5.This asana is also beneficial in respiratory problems as it automatically gives exercise to the lungs.

5 )Padmasana( lotus pose)

This is probably the most well-known pose routinely used by Budha and is very popular meditation pose. ’Padma in Sanskrit Refer to lotus flower.This is one of basic yoga postures . It is very good for alignment of chakras . TreditioTra text says it destroys all disease and awekens Kudalini.

Method
 1. Keep the right foot on the left thigh.
 2. Start bouncing the right knee. If the bouncing knee easily touches the floor, then bend the left knee, take hold of the left foot with both hands, gently glide it over the crossed right leg and place it on the right  thigh.

3. This will give symmetrical placement of the legs and you are in lotus position .

4. The hands should be kept on the knees with palms open, and the thumb and second finger of each hand should touch forming a letter 0.

Post asana : Perform Padmasana. Then hold your feet with the opposite-side hands, lift your chest, and extend your neck and head.
Slowly lean back with an exhalation until the crown of your head touches the floor. Cross the forearms, clasp the elbows with the opposite hands, and swing the forearms overhead, onto the floor.
Take a few breaths. Finally, release the torso fully onto the floor and stretch the arms out on the floor, parallel to each other.
Hold for 30 seconds to a minute. Inhale to come up, leading with the sternum and keeping the head back. Repeat with the other leg on top for the same period.

Advantages

1. This is an extremely good pose for meditation and concentration.

2. It has a calming effect on the mind and the nerves.

3. This pose keeps the spine erect.

4. Helps develop a good posture.

5. Helps keep the joints in flexible condition.

 6. It stimulates the pelvis, spine, abdomen, and bladder.

7. Stretches the ankles and knees.

8. Eases menstrual discomfort.

9. It helps to preserve vital fluids in the body.

10. It prevents abdominal diseases and female disorders connected with the reproductive organs.

6) Vajarasana (Thunderbolt pose)

This is also the Asana for meditation. One can sit comfortably for a prolonged period in this Asana.

 Method

1. Sit W1th legs extended together, hands by the side of  the body palm resting on the  ground, finger of  hands together pointing forward.
2. Fold the right leg at the knee and place the Foot under the right buttokb.
3. Similarly folding the left foot  Place it under the left buttock.
4. Hands resting on respective thighs.
5.site erect gaze in front, closed Eyes.

Position
It is important to keep the spine ,th t neck and head , upright in one straight line in this Asana keep the sight fixed at level of the height . Don't have any pressure on the hands . The whole weight of the body be set on the spine . Continue smooth breathing , when the final position is attained.
Releasing
1. Remove the palms from the knees and bring them to the sides.
2. Take out the right leg and straighten it.
3. Take out the right leg and straighten it.
4. Take the sitting position.
Duration
After a little practice, this asana can be maintained for a long time . In the daily routine it should be kept for five minutes to experience good results .wi wi more practice it can be kept for 3 hours.

Advantage

1. Along with the body, the mind also gets stabilized in this asana.

2. It is preferred for meditation and concentration.

3. This asana is also found to be good for Pranayama.

4. The special fold of the legs forms one Bandha in this asana. Consequently the blood circulation in the Waist downward parts is controlled. For this reason this asana is recommended after Shirshasana .

5. This strengthens thigh muscles and calf muscles .

6. Those suffering from blood pressure will benefit from this asana.

7. It gives longevity and strengthens the spine.

8. Improves and aids digestion.

 9. Conditions pelvic muscles and brings awareness to posture.

7) Bhujangasana ( cobra pose )

Bhujangasana or cobra pose is popular Asana and it is always practice as first in a series of backward bending movement. In this Asana the spine is arched backward gently promoting flexibility.

Method
1. Lie straight on your stomach, keeping the palms on the floor below the shoulder blades and the elbows touching the middle part of the body. Bhujangasana Bend the head and neck backward.

2. Inhale and raise the head and chest, above the naval area, allover from the waist down to the toes.

3. Hold your breath and retain in the same position for about 6 seconds.

4. Exhale and simultaneously lower the head toward the floor. Relax your body and rest with your right or left cheek on the floor for about 6 seconds. Now you have completed one round of Bhujanga asana.

Advantages

1. Increases flexibility.

2. Rejuvenates spinal nerves and brings a rich blood supply to the spinal region.

3. Activates and energizes the upper areas of the body like the chest, shoulders, neck, . I face and head, giving a youthful appearance.

4. Corrects various abnormal troubles like constipation, indigestion and increase aappetite.

5. It has some special benefit for women. Helps relieve problems of the uterus and ovaries and menstrual problems.A regular practice of this asana make easy.

8) Sulabhasana (Locust pose)
Salabhasana is a reverse posture to the cobra pose.which give a backward bend to the spine . Values of certain Asana are maximised when done one after the other . Cobra posture activates the upper area while locust activates the lower waist down area of the body. So this asana gives maximum benefit when done after the cobra posture.

Method

Full Locust Posture 

1. Lie face down on the floor on your stomach, hands stretched backwards close to the body and the legs straight. Making fists of Salabhasana the hands bring them together beneath the thighs with the wrists touching.

2. Inhale as much air as you can. Holding your breath make your head straight and put the chin on the floor (on a folded blanket or towel). Tighten both the legs and lift them up as high as you can. Do not bend the knees.

3. Remain in the same posture for a few seconds.

4. Exhale and simultaneously lower the legs slowly to the floor. Do not drop the legs. By
the time the legs touch the floor you should finish exhaling. You have completed one round of a most strenuous posture. Relax.

Half Locust Posture 

For the half locust, the position, the breathing and the body conditioning are as same as the full-locust. The only difference is that you lift one leg up at a time. Lift legs alternatively Do not twist the hips or bend the knee. Repeat lifting 2-4 times each .

Advantages

 1. The locust brings flexibility to the cervical (upper back) region and strength to the lower back.

2. Brings a rich blood supply to the spine and the whole upper area.

3. Favourably activates the kidneys, liver and all the organs of the lower part of the body.

4. Increases abdominal pressure, regulating intestinal function and strengthening the abdominal walls and relieves back pain.

9). Chakrasana (Wheel pose)

The Chakrasana or yoga wheel pose takes its name because of the posture of the body in this pose, resembles the shape of a circle, or rather a semi-circle. This yoga posture is very similar to a popular exercise known as the gymnastic backvbend. The yoga pose differs from this practice in one aspect. While in a gymnastic back bend the practitioner is in the standing position, and keeps bending backwards until the palms come to rest on the floor, in the Wheel pose the practitioner is a sleeping position and gradually raises the body up. The ardha ' chakrasana or half wheel pose and the kati chakrasana or waist rotating pose are very similar and in a way, modifications of this pose.

Method

1. Assume a sleeping posture on your yoga mat (on your back), and bend your knees, drawing them closer towards the hips. Your heels should make contact with the

buttocks, while feet are planted firmly on the floor below.

2. In the same way, bend your elbows, drawing‘your hands inward so that your fingers touch the shoulders. Allow the palms to face inwards, and like the feet they should rest firmly on the floor.

3. Inhale deeply, and using the strength of your limbs thrust your body upwards so that your body is completely raised in an inverted U. You will feel a rush of blood to the head as the lungs expand to fill with air.

4. Hold the pose for a few seconds and exhale deeply as you gently lower yourself to the floor.

Advantages

1. Wheel pose energizes the body and stimulates the nervous, endocrine, respiratory and circulatory systems.

2. It stretches the lungs and chest, while strengthening the muscles of the buttocks, legs, Calves, wrists, arms, and spine.

3. It also strengthens and tones the muscles of the abdominal region and helps regulate
the digestive function.
 4. It acts as a natural stimulant for the thyroid and pituitary glands.

 5. It helps re-energize you and is invigorating, and stimulating. It helps counteract depression.

6. This pose has therapeutic value and is recommended for back pain, infertility, asthma. and osteoporosis.

7. Strengthens the liver, pancreas and kidneys.

 8. Strengthens the muscles of the hands and feet.

 9.Increases elasticity of the spinal cord.

10.Excell for the heart, as it causes the aorta to stretch.

11. excellent for diabetes patients.

10) puschimothanasuna (Buck stretch pose)

Puschimothanasana or the forward bend gives a Complete stretch to the entire back of the body, from the skull down to the heels. In Sanskrit, ’Paschim’ means back and 'Uthan’ means stretch. It is a simple yet powerful position to practice. The original Posture is strenuous but beginners can try out an easier version which is explained below. This asana can be perfected only after a Week practice.

 Method 

1. Sit on the floor with your legs stretched and heels together. Back, neck and head should be held straight. Bring both the hands with the palms down, parallel to the legs.

2.lnhale and proceed towards the toes and try to touch them. If you cannot touch the toe, proceed only as far as they can.

3. Exhale and slowly bring your head down in between the hands, stretch out the hands,toes and head as far as you can. Retain for 6 seconds.

 4. Inhale and return to the first position. While returnmg the palms should touch and dragged through the legs.

 Advantages

1. Gives flexibility to the spine.

2. Restores youthfulness.

3. Acts as a medicinal aid for back ache and stomach troubles.

4. Strengthens the sex glands and massages all the abdominal organs.

11)Ardh Matsyendrasana (Half spinal twist pose)

Ardha Matsyendrasana is a twisting pose which takes its Sanskrit name from the great Yogic Sage Matsyendra. ‘ The literal meaning of the term ’Ardha’ is half, 'Matsya' is power that vitalizes and ’Endra’ is mindpower. This pose energizes the spine and stimulates the digestive power. According to the traditional text it can destroy most deadly diseases, and awakens Kundalini.
Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. For the beginners this asana is made easy
and named Ardha Matsyendrasana. The only difference is that in Matsyendrasana the folded leg is placed at the root  of the thigh below abdomen, in Ardha Matsyendrasana it is placed by the side of the opposite buttock.

 Method

1. Sit extending both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
2. Fold the right leg at knee. Slowly set the right heel at the perineum.
3. Now folding the left leg and bringing it from above the right knee, place it by side
on the ground. The knee of the left leg should remain towards sky.
4. Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.
5. Now straighten the right hand and hold the toe or ankle of the left leg.
6. Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.
7. While returning to the original position first release the hand from the thigh and turn head forward.
8. Now bring the back tonormal position after loosening the right hand.
9. Bring the left leg in original position.
10. Now bring the right leg also in original position.
11. Repeat it similarly from the other side by folding the left leg first.

Advantages

1. It is very useful in constipation and dyspepsia.

2.This Asana improves liver efficiency and removes debility of kidney.

3.It is very useful in diabetes.
4 It is very beneficial for the muscles of shoulder and back.
5. The movement also tones the spinal nerves and ligaments and improve digestion.
6.This twisting posture is good for liver, kidneys, spleen and  adrenal glands. it stretch the shoulders, hips, and neck and energizes the spine. The other asanas only stretch the spine forward and backwards.
 It is also useful in menstrual discomfort, fatigue, sciatica, backache, asthma ,indigestion, constipation, and obesity.

12)Sarvangasana (Shoulder stand pose)

The Sarvanga Asana is one of the most treasured asanas said to benefit the whole body. In this asana the whole body weight rests on the shoulders and the neck and upper back regions are stretched to the limit. Beginners'should practice the Sarvangasana in a moderate way and gradually attempt the full posture.

Method

1 Lie straight on your back on the floor. Palms should be  on the floor close to the body and the heels and the toes . should be together .

2. Inhale and raise both the legs slowly up in a vertical position (at 90°). Raising of the legs should be  synchronized with the breathing.

3. Exhale and again raise the legs upward from the second . position. Bring both palms underneath the hips and should be used to assist in raising the body upward. The hands should always work as a support to the body Weight.

4. Try to raise the body as straight as possible.

5. At the final stage of this asana you will be resting on your shoulders, chin touching the chest In this posmon the legs should be stiff hard and together and the toes pointing towards the ceiling. Do not shake. Be firm and keep breathing normally.

6. Remain in this position for about 30 seconds on the first day.

7. For returning to the first position, first fold the legs on the knees. Your heels should be now on the thighs and above the buttock. Then slowly let the body return to the floor while the palms are supporting the body weight.

8. Now stretch out the legs forwards and relax. You have completed one round of the Sarvanga asana.

Beginners may find it difficult to perform the full Sarvanga asana. They should practice in a moderate way i.e. raise their legs upward only as far as they can. Regular practice for a few weeks would enable them to do the full Sarvanga asana.

Advantages

1. Strengthens and balances the function of the thyroid which supervises the other glands, in a most effective way.

2. As a result of the reverse blood circulation due to this asana, it brings youthfulness,strength and nourishes the inner cells, tissues and all the organs .

3.It cures impotency, frigidity, lack of sexual power and gives vitality to the practitioners.

4. Centralizes the blood supply in the spinal column and stretches the Spine helping to keep it strong and elastic.

13) Hala Asana (Plough pose)

Hala Asana or The Plough Posture is a valuable asana as it has some unique  qualities and excellent benefits. It is an  extreme forward bending exercise which  promotes strength and flexibility in all  the regions of the back and neck.

 It can be performed in two ways; the only difference is in the position of the hands. Beginners can practice the easier one which is explained in method 1.

Method 1 

1. Lie flat on the back with your body straight and stretched out. Bring the heels and toes together. Put the palms on the floor and keep them close to the body on both sides.

2. Stretch out the legs and toes. Inhale and simultaneously raise both heads upward till they come to a vertical position.

3. Exhale and simultaneously start lowering the legs towards the head area. Try to touch the floor in front of the head with the toes. Go only as far as possible for you After exhaling, keep breathing normally till the Whole posture is completed. Remain in this
position for about 8 seconds.

4. Start returning back to the floor. Let the back roll down on the floor inch by inch. This should be done very slowly and smoothly. Keep the legs and toes quite tight all along during the returning phase. Now you have completed one round of this posture and relax for 6 to 8 seconds.

Method 2 

1.Lie flat on the back with your body straight and stretched out. Bring the heels and toes together. Put the palms on the floor and keep them close to the body on both sides Stretch out the legs and toes.

2. Inhale and raise both the hands upward in a parallel way. Take the hands backwards With the back of the pahns on the floor. Finish inhaling at the time when the hands have touched the floor. Exhale.

3. Inhale and simultaneously lift both the legs upward to a vertical position.

4. Exhale and simultaneously lower the legs towards the floor in front of the head and ‘ above the hands. Put your toes on the floor. If you cannot touch the floor with the toes, go only as far as possible. Breathe normally. Now you are in the Plough posture. In this position, your legs should remain straight and close to one another. Do not bend the knees and the arms, hands and palms should be parallel to one another. Remainin this position for about 10 seconds.

 5. The returning process should be done very gradually and in a controlled way. First return only the legs, let the hands remain on the floor. While returning the legs, let the shoulders rollback first and then the flanks, small of the backs, hip and lastly the thighs, legs and heels inch by inch. When the heels have touched the floor, lift both hands up and return them in a parallel way to the floor. Put the palms on the floor.

6.Now you have completed one round of the best form of the Plough posture. Relax for 6 to 8 seconds.

Advantage

 1.Energizes and nourishes the sexual glands and brings strength and Vitality to them.

2. It has medicinal effect for impotency and frigidity.

3. Exercises every inch of backbone and surpasses all other asana to bring flexibility to the spine.

4. Reduces excess Weight without weakening the body.

 5. Improves the blood Circulation and nourishes many other essential internal organs.

6. Regular practice of this asana maintains inner balance and helps to develop mental
and physical poise.


14)Shavasana (Corpse pose)

Shava Asana means the posture of a dead body. Also called ’Yoga Nidxa’ or Yogic method of sleep. It is one of the most valued and highly desired seams of the yoga system. This asana necessitates the relaxed condition of both the body and the mind.
 Bring the head back to the centre and focus the mind on the breath.

Method

1. Lie flat on your back with your eye close keep the whole body loose and the palms on the floor or upward. breath normally

2. Now relax your whole body. simple method for relaxing different parts of the body are explained below.

For open eyes 
Open and close the eyes alternately for 10 seconds each. Repeat for about 3 to 4 times. slowly exercise your eyes by looking up, down and straight and then towards the left right and straight. Repeat this exercise 2 or 3 times.

For the Mouth and Tongue
Open the mouth widely Without straining. Fold the tongue towards the throat area. Close the mouth With the tongue in the folded position and retain for 10 seconds. Then open the mouth and bring the tongue back to the normal position. Close the mouth and repeat 2 or 3 times.

For Rest of the Body 
  Close your eyes and see mentally that the other parts of the body are relaxed. Ensure
that there is no tension in your body. Make a slight movement to make sure that each l part of the body becomes relaxed. For example, move your toes up and down or Shaka out the shoulders or slowly roll the head from side to side once or twice, and so on, mining them.

1. Now relax the mind. Mind can be relaxed by purposely involving it With some neutral soothing, pleasing and comforting objects. The object can be a person 0r a place you have liked and personally seen. Close your eyes and concentrate and feel as if you are bodily and mentally present there.

2. Now focus the mind on the breath. Keep your right palm loosely on the stomach, Exhale and inhale slowly taking in as much air as you can. Continue for about 3 to 5 minutes. When you inhale, there should be expansion of abdominal muscles i.e. the stomach should rise upward and when you exhale there should be contraction of the abdominal muscles i.e. the stomach should come down towards the spine. In other words, the breathing should have a rhythm. ‘c. Remove the palm off from the stomach and put it back on the floor. Breathe normally. Relax completely as if you are going to sleep. Remain in this position for about 10 to 15 minutes.

Advantages

1. Beneficial for insomnia (lack of sleep).
 2. This helps a person feel fresh after a tiring day.
 3. This asana gives rest and relaxation for the Whole body and mind.