Anjanaya asana Instructions:
1. Sit  in the vajra-asana (thunderbolt pose) comfortably.

2. Kneel up on your knees until your back, buttocks and thighs are aligned.

3. Extend your left foot foward bending your left knee at about a 90 degree angle.

4. Place the palms of your hands together at the heart in the anjali-mudra.

5. Raise your arms stright up keeping the palms together while bending the head backward and looking up.

6. Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils.

7. Come back to the vajara-asana (thunderbolt pose) then reverse the posture by alternating legs.

Anjanaya asana – The Salutation Pose

The anjaneya-asana combines several postures and mudras (gestures) in a fluid, evolving flow that combines motion, stretching and holds. It delivers great benefits for the back, arms, chest, legs and hips. Regular practice will strengthen concentration and improve balance. Perform this posture with a sense of reverence and praise. Take a moment to reside in silence and peace as your hands are held at the heart in the gesture (mudra) of salutation (anjali-mudra). Keep the intention of praise in mind as you extend your arms skyward. Feel your entire body-mind-heart extending outward in recognition of the sacredness of life.

Repetitions: Repeat twice on each side.

2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right
foot and grasp the left foot with the left hand.

3. Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back as much s possible and hold the posture for the duration of the inhale breath.

4. Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.

“Having caught the toes of the feet with both hands and carried them to the ears by drawing the body like a bow, it becomes Dhanura-asana.”

Variations:
Reverse the hands and feet so that that the right hand pulls the left foot to the left ear and vice versa. The foot gets pulled under the outstretched arm.

Psychological Benefits of Meditation

• Increased brain wave coherence.
• Greater creativity.
• Decreased anxiety.
• Decreased depression
• Decreased irritability and moodiness
• Improved learning ability and memory.
• Increased self-actualisation.
• Increased feelings of vitality and rejuvenation.
• Increased happiness.
• Increased emotional stability.
• Improved memory and cognitive function.
• Improved concentration and focus.

Meditation allows the body to rest even more deeply than sleep, even though you are still awake. During meditation psychological benefits of yoga, the body and mind are tuned up for greater efficiency as new neural pathways are created and dysfunctional thinking and behaviour retreats. Stress is released and the natural healing of the body and mind is allowed to take place.

Physiological Benefits of Meditation

• Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced workload on the heart.
• Lactate-two chemicals associated with stress and lowered levels of cortisol.
• Reduction of free radicals- unstable oxygen molecules that can cause tissue damage.
• Improve in cardiovascular function and reduction of high blood pressure.
• High cholesterol is associated with cardiovascular disease. There will be a reduction in cholesterol levels.
• Breathing become easier by improving flow of air to the lungs which is very helpful to asthma patients.
• A reversal of the ageing process and higher production levels of the important steroid DHEA (Dehydroepiandrosterone). Optimal levels are associated with energy, healthy immune and cardiovascular function, improved memory and elevated mood.

Meditation usually refers to a state in which the body is consciously relaxed and the mind is allowed to become calm and focused. Meditation is a highly effective technique that helps us to relax our bodies and minds at a very deep level, which in turn has many physical, mental and emotional benefits.

Benefits of Meditation:

• we can relax and relieve from tension and stress.
• we can improve health, boost the immune system and promote recovery.
• we can improve our focus and concentration.
• we can increase our creativity and cognitive function
• we can develop self-awareness and promote personal growth

Meditation is a totally natural technique, which has been passed down from generation to generation, over thousands of years, by many different cultures and spiritual practices.

Meditation will take you on a journey like no other, the most exciting journey of them all. Benefits of meditaion is really amazing.  It is the key to a treasure chest of riches you can only just begin to imagine and you will discover  the most exciting treasure of all – YOU!

Why Do People Meditate?

People who are meditating will have many reasons and all of them are valid.

• They have read or heard about the benefits of meditation and would like to improve their lives.
• They are unhappy, tense, worried, sad, depressed, tired, bored, lonely, confused or upset about something.
• To maintain or improve their physical health.
• To relieve anxiety and stress.
• To cope or improve better with daily life, family, work, money, sex.
• They have addiction problems.
• They have suffered in life.
• They feel lonely or empty.
• Life has become meaningless.
• For guidance and direction.
• To increase spontaneity and creativity.
• To experience greater joy and happiness.
• To contemplate or develop a deeper understanding of their lives.
• Because they are motivated by the continued benefits of meditation.
• It is a part of their spiritual practice.
• To find inner peace and contentment.
• Because meditation is beautiful and relaxing.

Meditation is really a celebration of life.

2. Cultivate a very strong faith in God. Faith is the gateway to God. Faith can work wonders.

3. Put your heart, mind, intellect and soul even in your smallest act. This is the secret of success.

4. Be temperate in eating, drinking, sleeping, amusing and in all other things.

5. Follow the correct principles of living. Strive for health, strength, success and God-realisation.

6. Give. Give. Give. Give freely and spontaneously. Give everything. Here lies the secret of abundance.

7. Always act with faith and determination. Be firm in your resolve and fiery in your determination. Have an iron will.

8. Let bygones be bygones. Let the past be buried. There is a brilliant future for you. Exert.Exert. Exert.

9. Be always cheerful and smile away your worries. Develop your will by eradicating desires, egoism and hatred.

10. Sensual indulgence leads you to destruction. Renunciation leads to Immortality. Give up clinging and attachment.

11. Right thoughts make right deeds, right actions and an admirable character. Therefore develop right thinking.

12. Keep the reason pure. Free yourself from egoistic notions. Destroy I-ness and mine-ness. Attain liberation. Be free. Enjoy Bliss.

13. Serve. Love. Give. Restrain (the Indriyas and mind). Be good. Do good. Be kind. Be pure. Be patient.

14. Grow. Expand. Evolve. Destroy separateness. Mix with all. Develop cosmic love. Become selfless.

15. Be vigilant and diligent. Watch and pray. Fast and meditate. Persevere. Destroy fear,worry and anxiety.

16. Serve Sadhus. Have Satsanga. Sing the Names of the Lord. Live in seclusion for a month. Live on milk and fruits. Meditate.

17. “Who am I? What is Samsara? What is Brahman? What is bondage? What is freedom? What is Maya? What is Avidya?” Do Vichara.

18. Become dispassionate. Calm the mind. Have a one-pointed and a balanced state of mind always.

19. Embrace spirituality. Practise purity. Do charity. Develop nobility. Cultivate magnanimity. Attain Divinity.

20. Have purification. Do concentration. Cultivate reflection. Practise meditation. Achieve perfection.

BIKRAM YOGA
The Beginnings Of Yoga
The Hot New Form Of Yoga: Bikram
Bikram Yoga Benefits Require Regular Practice
Heat and High Humidity Burn Bikram Yoga Calories
Bikram Yoga Poses: Stand The Heat To Get The Benefits
Do Your Research Before Choosing A Bikram Yoga Class
How To Choose The Proper Bikram Yoga Clothing

YOGA MAT
Shopping For A Yoga Mat
The Importance Of Using A Yoga Mat Review
Finding A Discount Yoga Mat
Finding Your Yoga Equipment: Yoga Mat Bag
The Benefits Of A Cotton Yoga Mat
Why You Should Use An Eco Yoga Mat
The Comfort Of An Extra Thick Yoga Mat

ASHTANGA YOGA
Ashtanga Is The Choice Of Athletes And Fitness Buffs
Ashtanga Vinyasa Yoga: Synchronize Your Breathing
What To Look For In An Ashtanga Yoga Center
The Origins Of Ashtanga Poses Are Shrouded In Mystery
Ashtanga Yoga Class: Let The Blood Heat Up
An Ashtanga Yoga Retreat Is Exciting And Worthwhile

POWER YOGA
What Makes Power Yoga Different From Regular Yoga?
What Is Core Power Yoga?
Verge Power Yoga Is A Great Experience
Learning From A Power Yoga DVD
Prana Power Yoga Is Something Different
Doing Pilates Power Yoga At Home
Exercising With A Power Yoga Video

PRENATAL YOGA
Bringing Prenatal Yoga Into Your Daily Routine
The Great Things About A Pregnancy Yoga DVD
Using A Pregnancy Yoga Video To Improve Health
All About Taking Prenatal Yoga Classes
Practicing Yoga During Pregnancy
The Wonderful Benefits Of Prenatal Yoga

YOGA POSTURES FOR BEGINNERS
What You Need To Practice Yoga For Beginners
Yoga Basics For Meditation
Yoga Lessons To Help With Stress
Easy Yoga Postures For Beginners
What To Look For In Yoga Classes For Beginners
Important Basic Yoga Exercises For Beginners

Get More Detail and Instant Access

Chandrabhedi Pranayama To Reduce Body Heat:

Form the pranayam mudra with the right hand. Close your right nostril with your right thumb and inhale slowly through the left nostril. Breathe in deep and slow. When the breath has been filled inside, close the left nostril with your ring and little fingers and lift the thumb off the right nostril. Exhale slowly through the right nostril. This completes one round of chandrabhedi pranayam. Remember you have to inhale through the left and exhale through the right nostril. Repeat 11 times.

Benefits:
Induces coolness in the body; very useful in countering heat and high blood pressure.

Sheetli Pranayama To Reduce Body Heat

Sit comfortably and put your tongue out and form a U-shape with it between your lips. Now inhale to your lungs capacity through your mouth and hold the breath for little while then exhale through your nose. Repeat this process 15-20 times.

Benefits:
One of the easiest ways to keep body’s water level in check, as while inhaling in such a way, one absorbs moisture from the air; cools the body internally so external heat doesn’t affect it much; combats acidity by reducing pitta and increasing kapha.

Caution:
Avoid this pranayam if you have cold or asthma.

Sheetkari Pranayama To Reduce Body Heat

Sit comfortably and keep your jaws closed. Now touch your tongue to your frontal teeth inside your mouth. Now open your lips and inhale with your mouth to your lungs capacity. As you inhale, make a sound. Exhale from your nose. Repeat the process 15-20 times.

Benefits:
Doesn’t let one feel too thirsty. One of the best ways to purify blood; very helpful in fighting gum problems and bad breath.

Caution:
Avoid this pranayam if you have a bad cold, asthma or bronchitis.

Tadasana

Stand erect, with hells put together and put both your hands on your chest, with fingers interlocked. Stretch your arms in front of your chest. Now pull the hands straight and slowly raise them upwards while breathing in. Raise your heel (stand on your toes) and stretch your entire body. You should not look tense. Keep your breathing normal. Stay in the position as long as possible. Then slowly unlock your fingers and bring your arms down by the side and relax.

Benefits:

The spine, ankles, knees, thighs, abdomen, shoulders, arms are strengthened. It relieves physical exhaustion.

Ardhachakrasana

Stand erect, keeping the distance between the feet about one foot. Keep both your hands behind and keep your fingers interlocked. Inhale and bend your neck and waist backward according to your flexibility and keep stretching your hands downward. Breathing should be normal in the final position. Stay in this position for some time, and then return to the original position.

Benefits:

Strengthens the shoulders, spine and neck and increases flexibility. It especially gives relief from backache, slip disc and sciatica pain.

Trikonasana

Stand erect, with your feet about three feet apart. Inhale and raise both hands sideways, bringing them in line with your shoulders. Exhale and bend at the waist to touch your right toe with your left hand, even as your right hand points straight upwards. Then turn your head upwards to look at the right hand. Keep both knees straight. Hold the posture as long as you can, breathing normally. Return to base position and repeat for the pther side.

Benefits:

Reduces waist fat and enhances spinal flexibility.

Caution:

Those suffering from back pain should avoid this asana.

The sanatan kriya imbibes a simple Yoga to Cure Constipation to specifically channelize the downward flow of prana in the lower half of the body. For this, sit in siddhasana or any comfortable posture with your eyes shut. Perform the apaan vayu mudra, wherein the little finger and ring finger touch the tip of the thumb. Now take your awareness to the apaan vayu, a whitish brown force moving downwards from the navel to the mool chakra. Continue doing so for five minutes while maintaining deep abdominal breathing. An effective asana to stimulate the digestive system is the dhanurasana. For this, lie on stomach with eyes shut and awareness on the apaan vayu. Fold your legs grabbing the ankles with your palms. Take a deep breath and gently lift upper torso and the legs off the floor such that the body is balanced on the stomach. Maintain this posture for a count a of seven. Exhaling release. Repeat seven times. Yog sutras talk about an important pranayam, to kindle the ‘pachak agni’ (digestive fire) – the agnisaar kriya.

For this, sit in sidhasana and hold your knees with the palms. Exhaling completely make a chin lock doing jalander bandha. Then holding the position and the breath move your stomach in and out 7 times. Slowly inhaling release the bandha. This kriya should always be done on an empty stomach. Pregnant women and people suffering from any acute ailments should refrain from agnisaar kriya. All these kriyas must always be practiced under the strict supervision of your guru. Beetroot juice and coconut oil are Ayurvedic remedies to cope with constipation.


Yoga for Heart Disease

Ek pad uttanasana
Lie down, stretch your body and keep it taut. Inhale and raise your right leg slowly, keeping your arms and hands on the floor. Hold your leg at an angle of 60 degree to the ground for as long as you can. Breathe normally. Return the leg slowly to base position and repeat for the left leg. Repeat 5-6 times.

Breathing Techniques

Ujjayee pranayam
Inhale with both nostrils and contract your neck muscles to produce a continuous sobbing sound – low but uniformly pitched and without any breaks. Inhale to your lungs maximum capacity. You should feel a slight vibration in your chest and head areas. Now form the pranayam mudra with your right hand and close the right nostril with your right thumb and exhale slowly through the left nostril. Repeat 8-10 times.

Deep breathing and dhyan
Sit in sukhasana. Inhale to your lungs maximum capacity and then exhale fully. Repeat this simple breathing 20-30 times but without any extra force. Make sure that as you breathe only your lungs expand and contract, not the stomach. Sit comfortably and do dhyan.

Anulom-vilom pranayam
Sit straight, breathe normally and form the pranayam mudra with the right hand. Close the right nostril with the right thumb and exhale slowly through the left nostril. Inhale slowly to your maximum capacity. Close left nostril with ring and little finger and lift the thumb off the right nostril and exhale slowly through the right nostril. Now repeat the same processes with the left nostril to complete one round.

Hasyasana
Sit in sukhasana and close your eyes. Smile and think that you are free from all mental tensions, all ailments. Gradually, start laughing, louder and louder. Let yourself free and laugh out as much as you can. Raise your hands as well. Slowly lower your volume, reduce your tempo and return to the calm, smiling position.


Some important tips:

Potassium or calcium deficiency can cause weakness in joints and bones. Take milk and banana more in breakfast

Don’t go for long walks or spend hours on the treadmill. Exercise according to your capacity

Do exercise sitting on a hard bed

Wear comfortable shoes which are suitable for walking

Yoga for Knee Pain:

Kapalbhati kriya
Sit comfortably on the chair, neck straight. Place both hands on your thigh, palm facing upwards, eyes closed. Exhale forcefully through both nostrils, simultaneously pulling your stomach in. Keep your body still. Breathe out completely and relax. Repeat this kriya three times.

Benefits:Fights obesity; shuns all the toxins from your air passages, combats asthma, massages abdominal organs and muscles.

Caution: If you have heart disease, high blood pressure or hernia, please exhale gently.

Titaliasana

Sit and stretch your legs forward. Bend them at the knees and spread them to join the soles of your feet. Interlock your hands and hold your feet at the toes. Now raise and lower your knees in quick succession, to stimulate the fluttering of a butterfly. Repeat this continuously 15 to 20 times.

Benefit: Removes stiffness from leg joints

Exercise for Knee Pain:

Ankle stretches

Keeping the legs stretched taut, move your feet at the ankle. Try and stretch it as far forward as possible and then as far back as possible. Repeat this 8-10 times.

Ankle rotation
Stretch your legs. Rotate both the foot in clockwise and anti-clockwise direction, making a circle. Repeat 4-5 times.

Thigh stretches
Stretch your legs forward, keep the pillow under your knees, now press your knees downwards gently on pillow, hold the position for some time. Repeat 4-5 times.


2. Alternate Nostril Breathing
This is a thousand year old technique used to boost the energy levels and to produce a wide array of lasting benefits to the mind, body and spirit. After practicing it, you will feel a mild feeling of euphoria. Sit in a quiet area with your feet crossed and back straight. At all times, your mouth should remain closed. Place your right thumb over your right nostril and inhale to the count of two through your left nostril. Close your eyes when you do this and imagine a giant balloon Expanding in your tummy when you take the inhalation. Now hold for the standard eight count and, at the same time, cover your left nostril with your right pinky. Next, exhale to the count of four through your right nostril. Next, your inhalation will be through the right nostril, hold and exhale through the left (your thumb is now on the right nostril). Practice this alternate nostril breathing for five minutes every morning and the benefits will come fast.

3. The Pump:
This is a quick energy booster which you may use before a big presentation or meeting. Simply sit down and place your hands over your belly as if you were cupping a balloon. Now pump/push in your stomach at the belly button area and exhale strongly through your nose at the same time. Then, inhale through your nose and push the belly outward. Repeat the process twenty times, speeding up as you grow more comfortable.

4. The Early Riser:
There is nothing quite as good for your mind, body and spirit as a beautiful walk through the woods or along the sea in the early morning. Try it once a week, perhaps on Sunday mornings. It will calm your mind and allow you to maintain a balanced perspective on what this special life is really about and the wonders that are out there for the taking. Every day is a celebration. Every sunrise is a jewel to be savoured. Be sure to breathe deeply while you are walking (inhale two
counts, hold eight and exhale four).

5. Green Fog Breathing:
This is a technique developed by the world-class martial artists of the Orient to place themselves into a state of serenity and elevated calmness before competition. The first principle of good breathing practice is to breathe with all of your lungs and not just from the top portion of them. Proper breathing occurs when you are using the top and bottom of the lungs, as you do naturally when you sleep. Now lay down on your back in a place of quiet and shut your eyes. Repeat aloud the following phrase slowly, “I am serene, strong and focused.” Then, while you inhale, visualize the air as deep green fog entering your body through your nostrils, moving slowly into the depths of your abdomen. The green fog then moves through the limbs and throughout the body. Next, hen the calming green fog has traveled through the body relaxing every muscle, exhale it along with any tensions that may have accumulated. Keep doing this deep breathing exercise for 5 to 20 minutes daily (preferably first thing in the morning or before any stressful situations) for immediate calmness and internal peace. Deep breathing can change the state of your mind and the state of your life.

The above breathing exercises reflect the very best breathing conditioners for the mind, body and spirit. You can take your general health to a far higher level simply by applying the above techniques on a daily basis for thirty days. You need to spend only 10 or 15 minutes a day on the strategies but you will surely reap huge gains and carry out all important tasks with improved vigor and enthusiasm. With the greater energy reserve deep breathing generates, you can do more, achieve more and transform your world from the commonplace to the ideal.

Ustrasana: Sit comfortably in vajrasana. Now, kneel and place your toes on the ground and raise your heels and stand on your knees. Bend backwards. Clasp your right heel with your right hand and your left heel with your left hand. Bend your neck back and stretch and lift your abdominal area. Hold the posture for as long as you can, breathing normally. Return to base position. Repeat twice.

Benefits: strengthens body muscles; increases spine flexibility; removes neck and shoulder stiffness; benefits thyroid glands.

Neck stretches: Sit on the floor. Stretch your legs forward. Keep your hands on the floor, slightly behind your back. Tilt your head back and let it hang loose. Repeat to base position. Repeat thrice. Sitting in the same position, tilt your head back. Turn your face as far right as possible. Then turn to the left. Repeat 3 times.

Next, bend your neck to the right, such that your ear touches your shoulder. Repeat for the left side. Repeat three times.

Benefits: Stimulates the flow of hormones from thyroid glands; corrects the neck posture; prevents cervical spondylosis.

Ujjayee pranayam
Close your eyes and sit in sukhasana, breathing normally. Exhale fully. Now inhale with both nostrils and contract your neck muscles to produce a continuous sobbing sound. Low but uniformly pitched and without any breaks. Inhale to your lung’s maximum capacity. You should feel a slight vibration in your chest and head areas. Now form the pranayam mudra with your right hand and close the right nostril with your right thumb and exhale slowly through the left nostril. This completes one round. Repeat 15-18 times.

Benefits: Curbs snoring; benefits the thyroid and lungs; counters heart and brain problems; strengthens the heart; regulates blood supply.

Your attitude determines your altitude, is a common belief. It simply means your perception of things will show how far you go in life, how much you progress, and how you evolve. If you look at the scene in dark glasses, you will see it dark. If you wear pink glasses, you will see the scene in pink.
1. In practical life, do not be prejudiced about people or situations. Take a balanced view of what you see and hear.

2. Do not form opinions based on others advice or notions. Do not let others sway your opinion or decisions.

3. Listen to wisdom around you, but make your own decisions.

4. Do not go with a negative attitude anywhere. It means you have already given up before you start.

5. A positive attitude creates positive energy, positive vibes, positive activities and enthusiasm around you, inspiring people who deal with you. It acts like a propeller, a push, a natural pull towards your goal.

6. Optimism is a feeling that makes us think all is well. It creates hope, enthusiasm, joy, good will, love. You can cultivate this attitude by practice and it eventually becomes a habit.

7. Observe the broad picture, the feeling and thought, that has gone into the organization and planning of the event, instead of going into a fault finding mission.

8. Generosity, forgiveness, being kind not only to people who are above you, but people who are below you.

9. This is the best anti-depressant, you can ever think of. Your own self is working for you, instead of any outside agent or medication.

10. Road rage, frustration, jealousy, anger, spite, revengeful acts of hurting and harming someone are a result of depression.

11. The healing of the hurt has to start with healing within, with positive attitudes and energy.

Start this in your life from today, you will soon see a miracle happening around you.

People often underestimate the power of positive thinking. We think, ‘How can I affect the outcome of my actions by just thinking in a particular way?’ but have you ever thought about the fact that there isn’t a single moment when you aren’t thinking and that everything that happens, begins with a thought?

One positive thought can change your attitude towards a task, which in turn changes the outcome.

If you want to live longer, be happy, healthy and successful, thinking positive plays a big role. Easier said than done, Here are some tips for Positive thinking

1. Recognize negative thoughts as they arise and bury them before they take root. Don’t let your emotions get the better of you. Imagine how you’d look back at the situation the next day.

2. Hang out with the people who think positive. When you surround yourself with people who are delight to be around, you will start behaving like them too. While negative thoughts attract negativity, positive people are very likely to attract positive thoughts.

3. Eat right and exercise regularly. When you look good on the outside, it’s easier to feel good on the inside.

4. Live in the present. Most of our negativity stems from past regrets or future fears-‘I wish I’d acted differently’ or ‘I wish this doesn’t go wrong’. However, the present is the only time we have and living in it will make you happier.

5. De-clutter your home. And your life. Surround yourself with things that you love and things that make you feel good. Photographs of loved ones, plants, flowers, art, puzzles or anything that has value for you will bring happy thoughts.

6. Be happy with what you are and what you have. Don’t try to be someone you aren’t. If you’re not satisfied with the person you are, identify what you don’t like and change that aspect of yourself. Concentrate on what you have and not what you lack.

7. Have a goal in mind that you would like to pursue. Keep yourself busy in planning it out. It can be anything from wanting to go skydiving to winning a competition or pursuing a hobby.

8. While not everybody may believe completely in the power of positive thinking, follow these simple tips and notice the impact it has on your life!

Bhujangasana: Lie on your stomach with your forehead touching the ground. Now place your palms under your shoulders on the ground. The elbows too should be on the ground. Inhale and raise your torso very slowly. Raise the head and chest, arching backwards, without lifting the elbows off the floor. Keep your toes and heels together. Keep your eyes closed, your attention focused on your back. Hold this position for as long as you can, while breathing normally. Then return to the original position while exhaling and relax. Repeat this asana three times.

Sarpasana: Lie on your stomach with your forehead touching the ground. Join your heels and keep your feet grounded. Now take both your arms behind your back and interlock your fingers. Inhale and raise the front part of your torso very slowly. Raise the head and chest, arching backwards and stretching your hands towards your legs. Your eyes should be closed and your attention focused on your back. Hold this position as long as you can, breathing normally. Then return to the original position while exhaling and relax. Repeat this asana three times.

Ardh Naukasana: Lie on your stomach with your forehead touching the ground. Join your heels and keep the feet firmly planted on the ground. Stretch your arms out in front, palms down. Rest your chin on the floor. Inhale and raise your right hand, head and chest slowly. Simultaneously, lift your left leg very slowly, without bending it at the knee. Hold this position for as long as you can. Exhale as you bring your hand and leg down, very slowly. Repeat for your left hand and right leg. Repeat the cycle three times.

Benefits: With regular practice of these asanas, the neck, shoulders and back muscles get strengthened and flexible. They also help strengthening the nervous system. Beneficial in slip disc, sciatica pain, back pain and osteoporosis: strengthens the heart muscles and hip joints.

The wise Yogi, who concentrates and meditates on the Muladhara Chakra, acquires the full knowledge of Kundalini and the means to awaken it. When Kundalini is awakened, he gets Darduri Siddhi, the power to rise from the ground. He can control the breath, mind and semen. His Prana enters the middle Brahma Nadi. All his sins are destroyed. He acquires knowledge of the past, present and future. He enjoys the natural Bliss (Sahaja Ananda).

He who concentrates at this Chakra and meditates on the Devata has no fear of water. He has perfect control over the water element. He gets many psychic powers, intuitional knowledge and a perfect control over his senses. He has full knowledge of the astral entities. Kama, Krodha, Lobha, Moha, Mada, Matsarya and other impure qualities are completely annihilated. The Yogi becomes the conqueror of death (Mrityunjaya).

The Yogi who concentrates at this Chakra gets Patala Siddhi, can acquire hidden treasures and will be free from all diseases. He has no fear at all from Agni (fire). “Even if he is thrown into the burning fire, he remains alive without fear of death.”