Trikonasana (Triangle Pose) Asana Category: Standing Instructions: Stand in Tadasana. Take the right foot back. Inhale and stretch the hands in line with the legs. Make sure your left foot is at a 90° angle and right foot at a 45° angle. Exhale, bend towards the left side, place the left palm beside the left foot. Right hand pointing upward, look at the right palm. Keep breathing while holding the pose. Inhale come up, exhale relax the hands and bring the legs together. Repeat on the other side. BODHISCHOOL OF YOGABenefits This pose strengthens your legs, knees and ankles. Opens chest & shoulders. Strengthens hips, —_ groin, hamstrings, calves & spine. Stimulates abdominal organs, improves digestion. Strengthens pelvic area and tones reproductive system. It provides stamina, balance and develops focus. BODHI SCHOO! Contraindications This asana_ shouldn’t be performed by those who have severe back pain. ‘A person with diarrhea, low or high blood pressure, neck and back injuries should avoid this asana. Avoid this asana if suffering from migraine, headache. OF YOGAGomukhasana (Cow Face Pose) Asana Category: Sitting, Chest Opening Instructions: Sit in Dandasana. Place the left foot touching the right buttock (by bringing it under the right leg), the right foot touching the left buttock. With the right knee above the left. Inhaling interlock the fingers at the back, right elbow pointing up, left elbow pointing down. Look forward, keep the spine straight. Keep breathing while holding the pose. Exhale and release the hands and the legs. Repeat on the other side. BODHISCHOOL OF YOGABenefits Reduces tiredness, tension and anxiety. Relieves back ache, sciatica, rheumatism and —_ general stiffness in the shoulders and neck. Stretches the ankles, hips, thighs, shoulders, armpits, triceps and chest. Opens up the chest and shoulders, BODHI SCHC Contraindications Do not practice if you have serious knee problems. ‘Avoid the pose if you have serious neck and shoulder pain OF YOGAPaschimottanasana (Seated Forward Bend Pose) Asana Category: Sitting, Forward Bend Instructions: Sit in Dandasana. Inhale and raise your hands up. Exhale and bend forward (keeping your hands and back in one line) from the bottom of the spine, without bending your knees. Pull the abdomen in, hold the feet firmly. Face towards the knees/shins. Hold the posture with normal breath Inhaling raise your hands and torso up, exhaling bring the hands down. BODHISCHOOL OF YOGABenefits Strengthens hamstring muscles, increases flexibility of the spinal cord and hip joints. Tones and massages entire abdomen and pelvic region. Removes excess fat in the abdominal region. Stimulates circulation to the nerves and muscles of the spine. Calms the brain and helps relieve stress and mild depression. Soothes headache, anxiety and reduces fatigue. Contraindications Avoid this asana if you have Asthma, abdominal _ ulcer, diarrhea or sciatica. Pregnant women must avoid practicing this asana. If you have any back injury, slipped disc or severe back pain avoid this asana. OF YOGABhujangasana (Cobra Pose) Asana Category: Prone, Backbend Instructions: Lie down in Makarasana. Now bring the palms beside the chest. Pressing the hands down and push while inhaling, arch the back slightly and lift the forehead and chest up to the navel. Keep the elbows bent and close to the ribeage. Keep breathing slowly and steadily in the final posture. While exhaling bring your chest down and relax in Makarasana. BODHISCHOOL OF YOGABenefits Deepens the breath. Helps in removing backache. Keeps spine flexible and healthy. Tones the liver, kidneys, ovaries and uterus. Stimulates appetite, relieves constipation, and also helps in menstrual disorders. BODHI SCHOO! VARIATIONS IN ASANA: Sarala Bhujangasana, Sarpasana, Tiryak Bhujangasana Contraindications Avoid if one is suffering from peptic ulcers or Hernia. Pregnant woman should avoid this practice. OF YOGADhanurasana (Bow Pose) Asana Category: Prone, Backbend Instructions: Come to Makarasana. Fold the legs and hold the ankles with the palms from the outside. Now inhale, pull the legs upward and lift up the chest. Look forward, Make sure your hands are straight, elbows not bent. Keep breathing while holding the pose. Slowly exhale, bring the chest and legs to the mat. Slowly, release the hands and legs. Relax in Makarasana. BODHISCHOOL OF YOGABenefits Improves respiration, massages the liver, kidneys, abdominal organs _—_and muscles. Tones pancreas and adrenal glands balancing _ their secretion, also removes sluggishness of liver. Helps to correct hunching of upper back and realigns the spinal column ~— and strengthens the thighs, BODHISC Contraindications People who suffer with heart problems, high blood pressure should avoid it. A person suffering from Hernia, peptic ulcers or duodenal ulcers, appendicitis and the other abdominal ailments should not do this asana. Pregnant women must avoid this practice. OF YOGA