Padmasana

PADMASANA

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Posture	Padma means lotus in Sanskrit, in this asana position of the legs look like blooming lotus. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam, Meditation & concentration.
Pre position	Sitting Position.
Procedure	Spread both the legs and keep them at a distance of 1 to 1.5 feet. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.
Position	In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. If the hands are long then slightly bend those in elbows. There should not be any strain on any of the muscles.
Releasing	Bring the hands beside the waist. Straighten the right leg in the knee. Straighten the left leg in the knee. Get both the legs together, take the sitting posture.
Duration	Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana.
Internal Effects	As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind.
Precaution	This asana is very simple and anyone can practice.

Shalabhasana - The Locust Pose :::: taken from http://www.a2zyoga.com/yoga-poses/shalabhasana.php ::: with Thanks

Sequence:

1. Lie down on your stomach with legs close together and hands on the sides.
2. Make sure your abdomen, chest and chin are touching the ground.
3. Clench your fists and keep them facing upwards.
4. Inhale and hold your breath.
5. Taking support of the fist, raise both legs backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground. The chin should be touching the ground.
7. Raise your legs as much as you can.
8. Hold the legs in the raised position for five seconds.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Relax.

Caution:

• Beginners should refrain from straining the legs while raising them.
• Practice Ardha Shalabhasana first before graduating to Shalabhasana.
• The clenching of fist should neither be too tight nor too loose.
• Hernia and cardiac patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expectant mothers.

Benefits:

• Muscles of lower back and legs get strengthened.
• It helps reduce flab from thighs, hips, waist, abdomen and buttocks.
• Waist becomes supple and resilient.
• Heart muscles get massaged and function well.
• Regular practice of the pose can get rid of a bulging tummy.
• Edema of ankles and feet can be treated with Shalabahsana.
• Regular practice of the pose increases lung capacity.
• Faulty spinal curvature is corrected.
• Person suffering from bronchitis can get relief with this yoga pose.

(CAN DO AS ARDH SHALBH AASANA AS VIDEO OF SHILPA'S YOGA)

Vakrasana, Taken from yogapoint.com ::: with thanks....

WANT TO FIGHT WITH DIABETES :::::::: DO THIS 

Posture	This is the advanced stage of Vakrasana. Here the spine is twisted with the support of the knee alongwith the shoulder, and hence it involves more strain.
Pre position	Sitting Position.
Procedure	Bend the left leg in the knee and place it near the thigh of left leg. Place the right hand beyond the folded knee of the left leg and in front of the left hand. Keep the palms of both the hands in opposite direction. There should be a distance of one foot between the two hands. Press the standing left knee with the right hand and shoulders, and twist the neck to the left. Turn the sight also in the same direction and continue normal breathing.
Position	In this Asana the spine is to be kept straight. The lower end of the spine and both the hips be placed well on the floor and stabilize them. Then with the support of the neck and shoulders twist the upper vertebrae to the left. Alongwith the neck, the sight should also be turned to the left side and stabilize it in that direction. In Vakrasana (Type 1) the spine is twisted only with the help of the shoulders. Here the shoulders, the knee and the hand are placed in such a way that there is more pressure on the spine.
Releasing	Turn the neck and the sight to the front. Restore the right hand to its place and set right the palm of the left hand. Straighten the left leg and take the sitting position. Note: Perform this Asana by taking up the right leg making relevant changes.
Duration	It should be maintained for two minutes on each side to have the expected benefits. With practice, it can be maintained up to six minutes.
Internal Effects	The elasticity of the spine increases as it gets twisted in its erect position. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. It also has very good effect on the spinal cord and its functioning is improved.
Precaution	One should avoid the temptation of attaining the ideal position if strain is unbearable.

AaaSana : Bhujangasana, or Cobra Pose:

From Book of Yoga Made Easy : In service of Human Being 

(with Thanks)

Method: 

Lie face down on the mat, forehead touching the ground, with arms bent so that
the elbows point upward and the palms rest on the ground just below the shoulders.
Stretch the legs well out, keeping them stiff and straight, with the soles pointing upward.
Do not allow the knees to slacken or bend. Now raise the head slowly, as high as
possible, jutting the chin forward, feeling the stretch. Lift chest and torso off the ground,
pressing down on the hands but letting the contraction of the back take most of the strain.
Feel pressure traveling down the spine all the way to the sacral region. Make sure your
body from the navel to the toes rests on the floor. When you are finally upright, like a

cobra poised to strike, retain the pose for as long as possible without feeling undue strain.

Increase the time gradually from a few seconds to a full minute. Then slowly return to the
face-down position. Relax and rest.
In time you will be able to dispense almost entirely with support from the hands and
arms, although at first this may seem not even remotely possible. However, once
perfected this asana gives great benefit even though it need be performed only once a
day.

Benefits and Value: 

An exercise to make the spine amazingly supple and flexible, at the
same time it revitalizes abdominal muscles. Kidney, liver and pancreas are stimulated so
that the appetite improves and bodily heat increases. This asana is of great value to
persons who do a great deal of stooping--sedentary workers and women overburdened
with housework--and all who suffer from habitual backache.
 

Caution:  

If your spine is stiff, proceed cautiously. Remember that whereas a smooth slow
stretch will benefit you, a wrench may be painful or even harmful.