Paschimottanasana (Seated forward bend)

This is one of the basic postures in Hatha yoga and has many benefits. It provides on long stretch of the entire back of the body, all they way from head down to toes. It massages digestive organs. It is calming to the mind while at the same time improving focus. It is a relaxing asana, and resting in it soothes the nervous system and refreshes the entire body.

How to: Start by sitting in Dandasana. Inhale and bring arms straight up over the head with fingertips pointing up to the ceiling. Pull the toes back and press out through the heels. Exhale, bending forward at the hips, keeping the spine as straight as possible. Bring the hands to the floor beside the ankles, or grasp your ankles, or if you can, grasp the bottoms of the feet. If you can reach the feet, gently pull top half of feet toward you to increase the stretch through the legs. You can imagine putting your forehead on your knee, but focus on keeping the back straight and not compromising the position by rounding the back to get the forehead to reach the knee. You can either let your head drop down naturally (relaxing) or hold it up to look straight in front above your toes (invigorating). Breathing smooth and steady, relax into the pose on the exhalation. Hod for 5 breaths or as long as you like. To come out, inhale and bring the arms back up above your head and fingertips pointing to ceiling. Exhale, bringing hands down and returning to Dandasana.

Upavista konasana (Seated wide angle forward bend)

This pose is more challenging than Paschimottanasana and has many added benefits. It works to loosen the hips. It stretches different parts of the body including, hamstrings, calves, thighs, hips, knees, groin, and spine. It stimulates digestive organs. If your body is stiff, you might find it useful to put a folded blanket under the tailbone for support and do some warm up poses. Warm up poses include Badha konasana or Prasarita padottanasana. A good counter pose folloing this is Gomukhasana.

How to: Starting from Dandasana, stretch your legs apart as far as is comfortable. Keep toes pointing toward the ceiling throughout. Exhaling, bend down toward the floor, widening the legs a little more if necessary. Bring your hands to the floor in front of you and slowly walk them out, keeping the spine straight, and aiming to put the chest on the floor. If you can get down far enough to rest elbows on the floor, it makes a nice stretch just to relax there for a while. Then try to walk the hands further out. To come out, inhale as you come back to the starting position.

Marichasana A (Maricha's pose - basic twist)

Twists are important in yoga to keep the spine supple and strong (and so keep the body young), and this is one of the basic ones. It also aids the digestive system and tones internal organs.

How to: Start in Dandasana. Bend the right leg so that the foot is flat on the floor. Bring the foot over the left leg so that the right foot is placed on the floor just next to the outside of the left knee. Continue sitting looking straight ahead as you bring the right hand back behind the body, with the palm flat on the floor. Bring the left elbow over to the right side so that it touches just outside the right knee. Lenghten the spine, stretching the torso up as you inhale, and then exhale twisting to torso around to the right. You should how be looking behind out the far corners of the eyes to the right. Continue stead breathing. If you feel you could go deeper into the twist, try to do so on the exhalation. Try to hold 20-30 seconds, and release the pose, exhaling, and rotating back around to center. Repeat twisting to the left.

Sasamgasama (Rabbit pose)

This pose is a wonderful and easy alternative to the head stand with the similar benefit of masaging the crown of the head and inverting the head. It is refreshing to the brain. It is great to take away tension in the shoulders, neck, and back too. It stretches the spine, helping it stay supple and young. It is said to be good therapy for colds and sinus issues. A relaxing pose, could also be helpful for insomnia or depression. Those with high blood pressure should avoid this and all head inversions.

How to: Starting in Vajrasana, exhaling, slowly bend forward bringing the buttocks up and placing the crown of the head on the mat. The thighs and calves should be at a right angle. Walk the knees a little closer to the head so that you can reach your arms back and clasp your heels or ankles. Hold for 20-60 seconds. To come out, very slowly return to Vajrasana inhaling.

Variation: If you are comfortable with the pose, try rolling the crown of your head slowly in small circles on the mat, massaging the scalp. You can also try rolling slowly front to back and sided to side motions.

Parighasana (Gate Pose)

This pose provides a wonderful side stretch. It also opens the hips and tones the legs, abdomen, and waist. A blanket can be placed under the knee of the bent leg to soften.

How to: Starting from Vajrasana at the right end of the mat, come up to a kneeling position with tops of feet flat on floor, arms down at the sides Relaxing arms and shoulders take a breath or two. Inhaling, bring the arms out to the sides palms down and stretch out the left leg to the side on the mat. Exhale and bring the right arm straight up to point at the ceiling, bring the left hand to the outer thigh just above the knee, and look up at the right hand. Stretch the arm upward. Exhaling, move into the full pose by gently sliding the left hand down the leg to the calf or foot as is comfortable, continuing to look up toward the arm, bend sideways further toward the left foot, creating an arc shape with the arm. Remeber imaginary strings on the ends of your fingers, pulling out. Feel the stretch all the way down the right side. Inhale to come out, back to kneeling position. Repeat on opposite side starting at the left end of the mat.

Gomukhasana (Cow face pose)

This pose loosens the hips and thighs at the same time as it opens the chest and shoulders. It increases circulation to the arms and wrists, and is said to be helpful for headaches. It is also said to bring on relaxation if held continuously for several minutes. The pose is described below in Parts #1 and #2. Each part may be practiced alone as well as together for the full Gomukhasana.

Ustrasana (Camel pose)

The full version of this pose provides a strong backbend. It brings a feeling of elation and confidence as it opens the chest while also giving a partial head inversion. It has benefits for thyroid, reproductive organs. It is said to improve ciruclation and cleanse the lungs. It helps those with rounded shoulders (such as one might get from hunching over a computer too much). Those with back issues should avoid this pose. If you do not have a flexible back, or are not certain of going all the way into the full pose, master Part 1 first and then decide if you would like to give Part 2 a try. This is not a beginner's pose, and needs to be eased into, perhaps trying simpler back bends first, such as Setu Bandhasana (Bridge) or even Nagasana (Raised serpent).

How to: Part #1 - From Vajrasana, lift the hips up to come to a kneeling position. Position the knees about hip width apart on the floor. Place the hands, palms down, on the back of the hips. Inhaling, bring the hips and thighs forward while simulaneoulsy arching the back. Look slightly upward toward the ceiling without torquing the neck. You can hold this position for 5 breaths and then return to Vajrasana, or go on to Part #2. Part #2 - Inhaling, bend the spine backward further and place the hands on top of the heels. Allow the head to fall back. Continue pressing hips and thighs forward, and increasing the arch of the back as much as is comfortable. Count 5 breaths. Then, inhaling, release using thigh muscles to pull yourself back up to kneeling position, and sit back down in Vajrasana.