Yoga - Sarpasanam - Snake position

As shown in the fig,

1. Lie down on your stomach with your hands clasped behind.
2. Inhaling, lift your head and chest while clasped behind.
3. While being in this position, make sure your knees don't touch the ground.
4. Now exhale air and turn your head left side and see the legs on the ground. 
5. While inhaling air, turn your head straight
6. Repeat this by turning your head right side also

Repeat this left and right side 4 times

Yoga - Shavasana - Relaxed position

As shown in the figure,

1. Lie back, keep some distance between legs and arms
2. Your palms should be facing upside, body should be in relaxed position
3. Now inhale air, hold for couple of secs and exhale air slowly taking double the time you took for inhaling
4. While inhaling, take full air and fill stomach with air and while exhaling, remove all the air from the body including lungs.

Do this 4 times

Yoga - Yastikasana - for resting

As shown in the fig,

1. Lie on the back. Extend legs fully,
2. Inhale some air and stretch arms on the head side
3. Stretch toes and fingers outwards.
4. Lie in this position for 3 seconds.Then leave the inhaled air and relax your arms and stretched toes

Do this 3 times

Yoga - Yogamudra

1. Sit in Padmasana as shown in my earlier post 
2. Hold both hands at back with the palm/finger of the one hand holding wrist of other hand
3. Take your stomach inside and bend your head forward, so that fore head touches the ground.
4. Remain in this position for 4 secs.
5. Come back to the Padmasana position 
6. Repeat the exercise 4 times

Yoga - Padmasana - Lotus Pose

1. Sit on the ground by spreading the legs forward.
2. Place the right foot on the left thigh and the left foot on the right thigh.Place the hands on the knee joints.
3. Keep the body, back and head erect.
4. Eyes should be closed

Yoga - Ustrasana

As shown in the figure, 

1. Sit on the knees,
2. Inhale some air and hold your heels/ankles with hands and
3. Raise your stomach and waist and bend your neck backwards. 
4. Remain in this position for 3 secs and 
5. Get back to the vajrasana position to relax.
6. Repeat this for 3 times.

Yoga - Shashankasana

1. First, sit as mentioned in Vajrasana, as mentioned in my previous post
2. Exhale breath slowly, take your hands back and hold them together as shown in figure,and bend downwards and touch your forehead to the ground and now exhale all the air. Remain in this position for couple of secs
3. Now slowly while inhaling air, get your head up and again sit in the position like Vajrasana
4. Repeat the exercise for 3 times

Yoga - Vajrasana

1. With knees, ankles and big toes touching the ground, take a kneeling position.
2. One should sit on the heels and place palms on the knees.
3. The Spine should be erect and breath should be deep.
4. Draw the abdominal region inside and expand the chest.

Yoga - Trikona - Sarvanga Pushti

1. Stand straight facing eastwards, Keep legs apart of 1 meter
2. Raise both hands straight, hold your hands together
3. While exhaling air bend downwards hands touching right leg as shown in the figure
4. Remain in that position for 1 sec
5. Now while inhaling air, raise your head and hands and get back to position as step-2
6. Repeat the same by bending downwards touching left leg

Do the exercise 5 times

Yoga - Trikonasan (Triangle)

1. Stand straight facing eastwards, Keep legs apart of 1 meter
2. Raise both hands straight, pointing towards north and south direction horizontally parallel to the ground.
3. Exhale air, take your right hand, bend right side down and touch your right leg foot as shown in the figure, simultaneously raising the left hand straight in upwards direction, and finally aligning the left hand down above the head in the curve(left leg,waist and head)
4. Remain in the above position for a sec and come back to the straight standing position with hands  pointing in north and south direction horizontally, as in step-2, while inhaling air
5. Do the same with left hand touching left foot, bending left side down, and right hand raising upwards above the head and finally aligning the curve(right leg,waist and head)
6. Repeat the exercise for 5 times

Yoga - Trikonasana

1. Stand straight facing eastwards, Keep legs apart of 1 meter
2. Raise both hands straight, pointing towards north and south direction horizontally parallel to the ground.
3. Exhale air, take your right hand, bend down and touch your left leg foot as shown in the figure, simultaneously raising the left hand straight in upwards direction, including turning head left upwards, with eyes seeing the left hand. 
4. Remain in the above position for a sec and come back to the straight standing position with hands  pointing in north and south direction horizontally, as in step-2, while inhaling air
5. Do the same with left hand touching right foot, bending down, and right hand raising upwards in the sky direction, face turning right, eyes seeing the right hand.

Repeat the exercise for 5 times

Yoga - Kati Chakrasana

1) Stand straight facing east direction, keep legs apart at the bottom to distance of 1 feet,  take your right hand and hold it above your breast line, touch your right hand on the left arm.

2) Now take your left hand and lift your arm in the same plane in north direction, as your standing position.

3) Now while exhaling the air, turn towards left back side, including your face, with more than 90 degrees till 135 degrees.Remain in the position for 2 secs

4) Now while inhaling air, come to actual position as in step-2

5) Do the same with left hand holding above breast line, right hand in the air, towards south direction and turning right back side

Repeat the exercise with left and right side 5 times

Yoga - Urdhva Hastasana

Stand straight, put your legs together, take your hands and hold them together as shown in the figure

First Inhale air and now slowly exhale air while bending at the waist turning left, remain in the position for 2 secs, now come to the straight standing position while inhaling the air.

Repeat the exercise now bending right side.

Do the alternate positions 5 times

Pawanmuktasana – Waste gas/air Release

Variety-1

Exhale slowly, raise the left leg to a 90 degree angle from the floor. 

Bend the leg at the knees and rest the thigh against the abdomen, keeping the knee and ankle together.

Encircle the knee with both arms, hands clasping opposite elbows

Bend the neck and place the chin on the knees. Continue to maintain the asana, and try to exhale the air and remove the waste air from stomach

Repeat the same with right leg also
Alternate the two positions 3 times

Variety-2

Repeat the same, now with both legs together, do this for at least 5 times