Radhey Krishna Yogasan

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Radhey Krishna Yogasan

Yogasans are specially designed sets of exercises, involving the controlled expansion and contraction, twisting and turning, bending and straightening of the various limbs of the body. They are practiced with the aim of activating, balancing, healing, and maintaining the various parts of the body

Importance Of Radhey Krishna Yogasans

Most Yog teachers and practitioners in India and abroad perform Yogasans as a form of physical exercise. Since they do not pay attention to the mind, they are devoid of the experience of the Bliss of Devotion. Whatever benefit is achieved in improvement of physical health, is only short-lived, because of neglecting the mind. The diseases of the mind, such as lust, anger, greed, envy, and illusion, can only be cured through remembrance of the Supreme God.

General Precautions

Those suffering from hernia and colitis should not perform backward bending Asans. Those suffering from backache or sciatica should not perform forward bending Asans. Those who have high blood pressure or heart ailments should not perform Asans in which excessive effort is required.

You should also keep age and physical condition in mind, while selecting Asans suitable for yourself. Similarly, the number of repetitions of the Asans should not be overdone. Repeat them only for as long as the mind enjoys them and remains pleased and enthusiastic.

Those who have suffered a fracture in the past should not perform Asans that exert pressure on that bone(s) until the fracture has completely healed.

If you feel tired or exhausted, stop the Asans for a while, lie down in a relaxed pose, like Shav Asan, Makar Asan, etc., and while breathing deeply, bring the body back to normal condition.

Disclaimer: Any liability, loss or damage resulting from the practice of the yoga postures, pranayama, exercises, advice and information given in this website, including but not limited to lifestyle changes, is expressly disclaimed.

Standing Asanas

Sitting Asanas

Prone Poses

Supine Poses

Trikonasan

More Details

Konasan

Really speaking, this asan give sterling rotational movements to the spine. Another equally good point is it improves the functioning of the kidneys wonderfully.

More Details

Tadasan

More Details

Trikonasan

Stand in an upright position.
Spread the legs for about 3 to 4 feet apart, toes pointing forward.
With an inhalation (Radhey), raise the arms sideways to the shoulder level, palms facing down.
With an exhalation (Shyam), slowly bend down to the right from your waist as far as possible & try to touch the right foot with the right hand
Do not bend either forward or backward; both the hips, back of the legs and the backbone will be in a line.
Keep the knees and the elbows locked; the left arm is straightened up, in line with the right hand, palm facing forward.
In this state, slightly twist the head and look at the left palm.
Remain in this position for 15-20 seconds with normal breathing.
Then with a slow inhalation (Radhey), come back to the central position with both hands stretched out horizontally.
Practice on the left side in the similar manner.
This is one round; complete other two rounds.

AWARENESS

On the synchronization of the breath with the movements, the balance and the stretch on the sides in the final position.

BENEFITS

Trikonasan tones the nervous system and alleviates nervous depression. Moreover, it alleviates constipation and improves digestion as there is induction of Jatharagni (i.e. digestive fire) and activates intestinal peristalsis perfectly. Not only the prevention from flat foot but also it helps correct the curvatures of the back and make the spine excessively flexible. While stretching the sides of the body, the waist is made very flexible and if regularly practiced, the waistline’s fat is reduced to large extent. Besides manifold advantages, it also strengthens both the calf and thigh muscles.

LIMITATIONS

People with back conditions and also who have undergone recent abdominal surgery should avoid this asan.

back to Standing Asanas

Konasan

Come to standing position.
Spread the legs; keep a distance of about 3- 4 feet between them.
Raise both arms sideways to your shoulder level palms facing downward
Inhale (Radhey) in this position.
While exhaling (Shyam), twist your body and bend diagonally left from your waist.
Touch your left foot with the right hand; the left hand will slowly move into a vertical position, above the shoulder.
Outstretch the right arm vertically to make both the arms in a single line
Turn your head to the left and look up towards the raised left hand.
Remain in this position for 15-20 seconds with normal breathing.
Inhaling (Radhey) slowly and evenly, come back to the base position, arms outstretched to the sides.
Repeat the whole process on the left side similarly.
This is a one round; do two more rounds.

AWARENESS

On the synchronization of breath with the movements, the balance and the stretches on the sides of the body in the final position.

BENEFITS

Really speaking, this asan give sterling rotational movements to the spine. Another equally good point is it improves the functioning of the kidneys wonderfully. The yoga experts also believe it as a suitable posture for strengthening the thigh muscles and toning the entire body.

Besides, it exercises the muscles of the waist and legs, improves digestion, stimulates appetite and thus alleviates constipation. It is very useful for women for it is found to tone the reproductive organs. Further, it assists in reducing extra fat from the abdominal area.

Limitations

People with severe back conditions, recent abdominal operations, heart problems and severe hypertension should not practice this asan.

back to Standing Asanas

Tadasan

Stand in an upright position.
Spread the legs about 4-6 inches apart at the feet.
Steady the body and distribute the weight equally on both feet.
Raise the arms above the head; interlock the fingers with the palms facing upwards, and place them on the top of the head.
Fix the eyes on any object in front of you slightly above the level of head
With an inhalation (Radhey); stretch the hands, shoulders, thighs and expand the chest to your possibility.
At the same time, raise the heels and try to stand on the toes.
Give a full stretch throughout the body.
Keep fixing the eyes on the object to maintain balance.
Maintain this position for 15-20 seconds with normal breathing.
Initially, it is difficult to maintain balance but with practice its easier.
Then slowly with an exhalation (Shyam) lower the heels and bringing down the hands, keep them on the top of the head.
This is one round; practice two more rounds.

AWARENESS

On the synchronization of the breaths with the movements.

BENEFITS

It stretches and loosens the spine which helps clear the congestion of the spinal nerves. Similarly, it develops physical and mental balance. The stretching of the intestinal system and digestive systems makes them healthier. It is also useful during the six months of pregnancy to keep abdominal muscles and nerves toned well.

back to Standing Asanas

Paschimottanasan

As here is excessive bending of the body in the forward position, it helps tone and massage the abdominal and pelvic region including pancreas, liver, stomach, adrenal gland and spleen.

More Details

Ushtrasan

Pellentesque ut neque. Vestibulum suscipit nulla quis orci. Donec mollis hendrerit risus. Etiam imperdiet imperdiet orci. Curabitur a felis in nunc fringilla tristique.

More Details

Padmasan

Automatically, the spine gets straightened, especially; the lower spine becomes straight which relives depression and tension.

More Details

Paschimottanasan

Sit in Dandasan.
Inhale (Radhey) deeply; lift the hands upwards over the head slowly from the sides and turn the palms forwards.
The legs, spine, head and the arms should be fully stretched.
Exhaling (Shyam), slowly bend forwards from the hips and grasp the toes
Keep the elbows by the side of the calf muscles on the floor and attempt to touch the knees with your face.
Maintain the posture for 15-20 seconds breathing normally.
Inhaling (Radhey), slowly come back to the center.
This completes one round; practice 2 more rounds likewise.

Awareness

On the synchronization of the breaths with the movements and the stretch on the legs, spine and shoulders.

Benefits

As here is excessive bending of the body in the forward position, it helps tone and massage the abdominal and pelvic region including pancreas, liver, stomach, adrenal gland and spleen. It even assists in alleviating disorders of the uro-genitals system. Likewise, it controls several diseases like diabetes, menstrual problems, colitis, kidney troubles, ronchitis and esinophilia.

Limitations

People with serious back problems should avoid it.

back to Sitting Asanas

Ushtrasan

Come to Dandasan.
Gently fold the legs and come to Vajrasan.
With the support of the hands, stand on the knees on the floor with the ankles together.
Rest the palms on the waist, stretching the thighs & extending the ribs
As you inhale (Radhey), bend slowly towards the back and place the right palm over the right heel and the left palm over the left heel.
You should make the thighs vertical, push the upper trunk towards the thighs and the hips forwards.
With usual respiration, remain in this position for 15-20 seconds.
Exhaling (Shyam), come back to the center; simultaneously release the hands one by one and place them on the waist.
This completes one round; practice up to 3 rounds.

Awareness

On the synchronization of the breaths with the movements, the stretch of the arms, shoulders, trunk, buttocks and thighs.

Benefits

It especially benefits in case of drooping shoulders & hunched backs. Besides, it also tones the spine & keeps the brain very vibrant by increasing the blood circulationto the head.

Limitations

People suffering from hernia problems, acute hypertension and low back pain should be careful while doing it.

back to Sitting Asanas

Padmasan

Come to Dandasan.
Slowly pull the right leg along the floor, folding the knee and place the sole of the foot on the inner side of left thigh.
Likewise, fold the left leg and rest it on the right thigh near the right groin
Adjusting the position comfortably, try to rest the knees on the floor and place the hands on the knees in any Mudra.
In the final position, you should keep the back, neck and head straight without any unnecessary effort and it is better to close the eyes as well.
Stay in this pose for as long as comfortable with a slow and even breathing.
Practice again by exchanging the legs.

Awareness

On the breath in the final position.

Benefits

Automatically, the spine gets straightened, especially; the lower spine becomes straight which relives depression and tension. In one hand, it helps strengthen the nervous system whereas; on the other hand it also stimulates digestion as blood circulation gets concentrated in the abdominal area instead of the legs. Apart from all these benefits, it even helps deplete extra fat from the sides of the waist.

Limitations

People with sciatica or weak knees should not do it. To increase the flexibility of the knees, it is recommended to practice other meditative asans first.

back to Sitting Asanas

Bhujangasan

Bhujangasan recovers slipped disc, rejuvenates the spine, removes the stiffness of the back, and also good for the persons with lumbago and sciatica.

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Shalabhasan

The practice of this asan is useful in treating spinal problems. It activates the nervous system, stimulates digestive fire in the stomach, balances the whole digestive system and is also equally helpful in curing abdominal ailments.

More Details

Dhanurasan

More Details

Bhujangasan

Lie flat on your stomach.
Stretch the legs with both feet together and also tighten the toes, keeping the toes pointed backwards.
Place the palms beside the lower chest just below and behind the shoulders so that the fingers come under the shoulders.
With an inhalation (Radhey), raise the head, shoulders and the chest until the navel is 3 cm above the ground.
The pelvic area should rest on the floor and attempt to arch the dorsal spine and neck backwards as far as possible.
Bear the whole weight on the lower part of the body with taking lest support from the hands.
Hold the pose for about 15-20 seconds with normal breathing.
With an exhalation (Shyam), slowly come back to the initial pose by bending the elbows and resting the trunk on the floor.
Repeat the process 2 more times similarly.

AWARENESS

On the synchronization of the breath with the movement & the stretch of the back.

BENEFITS

Bhujangasan recovers slipped disc, rejuvenates the spine, removes the stiffness of the back, and also good for the persons with lumbago and sciatica. It provides elasticity to the lungs by expanding the chest which mainly helps in the circulation of the blood properly in the pelvic region. This asan keeps the ovaries and uterus in good condition, and is beneficial for menstrual and various gynecological disorders. It also activates the appetite, eliminates constipation and very useful for the abdominal organs such as liver and kidneys.

LIMITATIONS

Persons with peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should practice this asan under the guidance of an yog expert.

back to Prone Poses

Shalabhasan

Lie down on your stomach.
Place your arms under the body as closer to each other as possible with the palms on the floor under the thighs and facing upwards.
Gently stretch the chin a bit forward and touch it on the floor at all times.
Keep the legs straight and together and inhaling deeply (Radhey), slowly raise both legs as high as possible with the help of the arms and lower back muscles.
Stretching the whole body, maintain the position for about 15-20 seconds with normal breathing.
Then with an exhalation (Shyam), comfortably lower the legs to the floor.
This is one round, repeat it 2 more rounds likewise.

AWARENESS

On synchronizing the breath with the movement and the press on the lower back and abdomen.

BENEFITS

LIMITATIONS

People with high blood pressure, heart problems, hernia, ulcer and diabetes should not practice this asan.

back to Prone Poses

Dhanurasan

Lie down on your stomach.
Bend the knees, hold the left ankle with the left hand and the right ankle with the right hand.
Now inhaling (Radhey), gently pull the legs up by lifting the knees above the floor and, meanwhile, raise the chest too.
Raise the head and draw it backwards without any strain.
Your abdomen should bear the whole body weight on the floor.
Let the knees separate to raise the body higher, and try to arch the back as far as possible.
Stay in this pose for 15-20 seconds with normal breathing.
Then, with an exhalation (Shyam), lowering the legs & trunk, come to the floor.
Repeat the process 2 more times likewise.

AWARENESS

On the synchronization of the movement with the breath and the abdominal region and the back.

BENEFITS

Dhanurasan is a very effective asan to keep the liver, abdominal organs and muscles and kidneys in proper condition. It has a toning effect on the pancreas and adrenal glands which helps maintain balance in their secretions. It improves the digestive and reproductive organs, assists in rooting out gastrointestinal disorders, dyspepsia, chronic constipation and poor functioning of the liver. It is also very beneficial for the treatment of diabetes, incontinence, menstrual disorders and even cervical spondylitis. Mainly, the spinal column is realigned well and checks the urinary disorders.

LIMITATIONS

People with weak heart, high BP, hernia, colitis, peptic or duodenal ulcers should best avoid it. And one should not do it before sleep at night because it activates the adrenal glands and the sympathetic nervous system.

back to Prone Poses

Chakrasan

Chakrasan increases the flexibility of the spine, stimulates every part of the body and mainly makes the shoulders, arms and legs very powerful.

More Details

Naukasan

This Naukasan is very useful in correcting menstrual problems, helps reduce extra fat from the abdominal area and, particularly, massages and tones the internal organs like intestines, pancreas, stomach etc. Plus, it aids extra supply of oxygen to the lungs and heart; making them healthier

More Details

Halasan

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Chakrasan

Lie flat on you back.
Gently bend the knees and touch the buttocks with your heels.
The feet and knees should be about 1 feet apart.
Keep both hands by the side of your head, with the fingers pointing towards the shoulders.
Inhaling (Radhey), slowly & carefully raise the body with the help of both hands & shoulders, then keeping the crown of the head on floor transfer the weight of body into the head & bend the body backwards
Try to straighten both arms and legs, without any strain and also try to arch the back as high as possible in the last stage.
Slowly try to bring the hands and the legs towards each other and maintain the balance.
Stay in this posture to your comfort with normal breathing.
Then come back to the initial position by slowly lowering the body so that firstly the head touches the floor and then bring the remaining parts down to the floor.

AWARENESS

On the stretch in the chest and abdomen and the relaxation of the spine and the balance in the final position.

BENEFITS

Chakrasan increases the flexibility of the spine, stimulates every part of the body and mainly makes the shoulders, arms and legs very powerful. It is very effective for the nervous, digestive, respiratory, cardiovascular and glandular systems. It also gives relief to the several disorders of gynecological disorders.

LIMITATIONS

Those who are physically strong, particularly who have no problems in the wrists and back, should do this asan.

back to Supine Poses

Naukasan

Lie in Simple Supine Pose and keep the palms on the thighs.
While inhaling (Radhey), slowly raise the legs, arms, trunk and head off the floor.
In this position, the head, hands and toes should be at the same level.
Without any strain, balance your body on the buttocks & look at your toes
Remain in this pose for 15-20 seconds with normal breathing.
Exhaling (Shyam), slowly come back to the initial position by lowering the head, body, and legs to the floor and the hands on the thighs.
Practice this asan 2 more rounds likewise.

AWARENESS

On the synchronization of the movements with the breaths and the stretch of the abdomen.

BENEFITS

back to Supine Poses

Halasan

Lie on your back.
Keep your legs together, arms by the side and palms facing up.
While inhaling (Radhey), raise your legs till they come into vertical position.
Now exhaling (Shyam), slowly raise the buttock with letting the legs go over the head and then lower the toes to the floor a bit far from the head.
Hold your upper waist / ribcage area from behind to provide support.
Make the legs straight & try to press the buttock forwards as much as possible.
Remain in this posture for as long as is comfortable with normal breathing.
With inhalation (Radhey), slowly lower the buttocks to the floor with the legs vertical and then exhaling (Shyam) bring the legs down.
This is one round, practice 2 more rounds likewise.

AWARENESS

On the synchronization of the movement with breath and the pressure on the abdomen.

BENEFITS

In the asan, the movements of diaphragm massages all the internal organs, activates digestion, increases insulin production in the pancreas and improves the function of the liver and kidneys. It strengthens the abdominal muscles and tones the nerves of the spine. It also regulates the activities of the thyroid gland, which balances the body’s metabolic rate and stimulates the thymus gland, which helps increase immunity.

LIMITATIONS

Persons with high BP, hernia, arthritis of the neck, spinal problems like cervical and slip disc patients should not do this asan.

back to Supine Poses

Standing Asanas

Trikonasan

More Details

Konasan

Really speaking, this asan give sterling rotational movements to the spine. Another equally good point is it improves the functioning of the kidneys wonderfully.

More Details

Tadasan

More Details

Trikonasan

Stand in an upright position.
Spread the legs for about 3 to 4 feet apart, toes pointing forward.
With an inhalation (Radhey), raise the arms sideways to the shoulder level, palms facing down.
With an exhalation (Shyam), slowly bend down to the right from your waist as far as possible & try to touch the right foot with the right hand
Do not bend either forward or backward; both the hips, back of the legs and the backbone will be in a line.
Keep the knees and the elbows locked; the left arm is straightened up, in line with the right hand, palm facing forward.
In this state, slightly twist the head and look at the left palm.
Remain in this position for 15-20 seconds with normal breathing.
Then with a slow inhalation (Radhey), come back to the central position with both hands stretched out horizontally.
Practice on the left side in the similar manner.
This is one round; complete other two rounds.

AWARENESS

On the synchronization of the breath with the movements, the balance and the stretch on the sides in the final position.

BENEFITS

LIMITATIONS

People with back conditions and also who have undergone recent abdominal surgery should avoid this asan.

back to Standing Asanas

Konasan

Come to standing position.
Spread the legs; keep a distance of about 3- 4 feet between them.
Raise both arms sideways to your shoulder level palms facing downward
Inhale (Radhey) in this position.
While exhaling (Shyam), twist your body and bend diagonally left from your waist.
Touch your left foot with the right hand; the left hand will slowly move into a vertical position, above the shoulder.
Outstretch the right arm vertically to make both the arms in a single line
Turn your head to the left and look up towards the raised left hand.
Remain in this position for 15-20 seconds with normal breathing.
Inhaling (Radhey) slowly and evenly, come back to the base position, arms outstretched to the sides.
Repeat the whole process on the left side similarly.
This is a one round; do two more rounds.

AWARENESS

On the synchronization of breath with the movements, the balance and the stretches on the sides of the body in the final position.

BENEFITS

Limitations

People with severe back conditions, recent abdominal operations, heart problems and severe hypertension should not practice this asan.

back to Standing Asanas

Tadasan

Stand in an upright position.
Spread the legs about 4-6 inches apart at the feet.
Steady the body and distribute the weight equally on both feet.
Raise the arms above the head; interlock the fingers with the palms facing upwards, and place them on the top of the head.
Fix the eyes on any object in front of you slightly above the level of head
With an inhalation (Radhey); stretch the hands, shoulders, thighs and expand the chest to your possibility.
At the same time, raise the heels and try to stand on the toes.
Give a full stretch throughout the body.
Keep fixing the eyes on the object to maintain balance.
Maintain this position for 15-20 seconds with normal breathing.
Initially, it is difficult to maintain balance but with practice its easier.
Then slowly with an exhalation (Shyam) lower the heels and bringing down the hands, keep them on the top of the head.
This is one round; practice two more rounds.

AWARENESS

On the synchronization of the breaths with the movements.

BENEFITS

back to Standing Asanas

Sitting Asanas

Paschimottanasan

As here is excessive bending of the body in the forward position, it helps tone and massage the abdominal and pelvic region including pancreas, liver, stomach, adrenal gland and spleen.

More Details

Ushtrasan

Pellentesque ut neque. Vestibulum suscipit nulla quis orci. Donec mollis hendrerit risus. Etiam imperdiet imperdiet orci. Curabitur a felis in nunc fringilla tristique.

More Details

Padmasan

Automatically, the spine gets straightened, especially; the lower spine becomes straight which relives depression and tension.

More Details

Paschimottanasan

Sit in Dandasan.
Inhale (Radhey) deeply; lift the hands upwards over the head slowly from the sides and turn the palms forwards.
The legs, spine, head and the arms should be fully stretched.
Exhaling (Shyam), slowly bend forwards from the hips and grasp the toes
Keep the elbows by the side of the calf muscles on the floor and attempt to touch the knees with your face.
Maintain the posture for 15-20 seconds breathing normally.
Inhaling (Radhey), slowly come back to the center.
This completes one round; practice 2 more rounds likewise.

Awareness

On the synchronization of the breaths with the movements and the stretch on the legs, spine and shoulders.

Benefits

Limitations

People with serious back problems should avoid it.

back to Sitting Asanas

Ushtrasan

Come to Dandasan.
Gently fold the legs and come to Vajrasan.
With the support of the hands, stand on the knees on the floor with the ankles together.
Rest the palms on the waist, stretching the thighs & extending the ribs
As you inhale (Radhey), bend slowly towards the back and place the right palm over the right heel and the left palm over the left heel.
You should make the thighs vertical, push the upper trunk towards the thighs and the hips forwards.
With usual respiration, remain in this position for 15-20 seconds.
Exhaling (Shyam), come back to the center; simultaneously release the hands one by one and place them on the waist.
This completes one round; practice up to 3 rounds.

Awareness

On the synchronization of the breaths with the movements, the stretch of the arms, shoulders, trunk, buttocks and thighs.

Benefits

It especially benefits in case of drooping shoulders & hunched backs. Besides, it also tones the spine & keeps the brain very vibrant by increasing the blood circulationto the head.

Limitations

People suffering from hernia problems, acute hypertension and low back pain should be careful while doing it.

back to Sitting Asanas

Padmasan

Come to Dandasan.
Slowly pull the right leg along the floor, folding the knee and place the sole of the foot on the inner side of left thigh.
Likewise, fold the left leg and rest it on the right thigh near the right groin
Adjusting the position comfortably, try to rest the knees on the floor and place the hands on the knees in any Mudra.
In the final position, you should keep the back, neck and head straight without any unnecessary effort and it is better to close the eyes as well.
Stay in this pose for as long as comfortable with a slow and even breathing.
Practice again by exchanging the legs.

Awareness

On the breath in the final position.

Benefits

Limitations

People with sciatica or weak knees should not do it. To increase the flexibility of the knees, it is recommended to practice other meditative asans first.

back to Sitting Asanas

Prone Poses

Bhujangasan

Bhujangasan recovers slipped disc, rejuvenates the spine, removes the stiffness of the back, and also good for the persons with lumbago and sciatica.

More Details

Shalabhasan

More Details

Dhanurasan

More Details

Bhujangasan

Lie flat on your stomach.
Stretch the legs with both feet together and also tighten the toes, keeping the toes pointed backwards.
Place the palms beside the lower chest just below and behind the shoulders so that the fingers come under the shoulders.
With an inhalation (Radhey), raise the head, shoulders and the chest until the navel is 3 cm above the ground.
The pelvic area should rest on the floor and attempt to arch the dorsal spine and neck backwards as far as possible.
Bear the whole weight on the lower part of the body with taking lest support from the hands.
Hold the pose for about 15-20 seconds with normal breathing.
With an exhalation (Shyam), slowly come back to the initial pose by bending the elbows and resting the trunk on the floor.
Repeat the process 2 more times similarly.

AWARENESS

On the synchronization of the breath with the movement & the stretch of the back.

BENEFITS

LIMITATIONS

Persons with peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should practice this asan under the guidance of an yog expert.

back to Prone Poses

Shalabhasan

Lie down on your stomach.
Place your arms under the body as closer to each other as possible with the palms on the floor under the thighs and facing upwards.
Gently stretch the chin a bit forward and touch it on the floor at all times.
Keep the legs straight and together and inhaling deeply (Radhey), slowly raise both legs as high as possible with the help of the arms and lower back muscles.
Stretching the whole body, maintain the position for about 15-20 seconds with normal breathing.
Then with an exhalation (Shyam), comfortably lower the legs to the floor.
This is one round, repeat it 2 more rounds likewise.

AWARENESS

On synchronizing the breath with the movement and the press on the lower back and abdomen.

BENEFITS

LIMITATIONS

People with high blood pressure, heart problems, hernia, ulcer and diabetes should not practice this asan.

back to Prone Poses

Dhanurasan

Lie down on your stomach.
Bend the knees, hold the left ankle with the left hand and the right ankle with the right hand.
Now inhaling (Radhey), gently pull the legs up by lifting the knees above the floor and, meanwhile, raise the chest too.
Raise the head and draw it backwards without any strain.
Your abdomen should bear the whole body weight on the floor.
Let the knees separate to raise the body higher, and try to arch the back as far as possible.
Stay in this pose for 15-20 seconds with normal breathing.
Then, with an exhalation (Shyam), lowering the legs & trunk, come to the floor.
Repeat the process 2 more times likewise.

AWARENESS

On the synchronization of the movement with the breath and the abdominal region and the back.

BENEFITS

LIMITATIONS

back to Prone Poses

Supine Poses

Chakrasan

Chakrasan increases the flexibility of the spine, stimulates every part of the body and mainly makes the shoulders, arms and legs very powerful.

More Details

Naukasan

More Details

Halasan

More Details

Chakrasan

Lie flat on you back.
Gently bend the knees and touch the buttocks with your heels.
The feet and knees should be about 1 feet apart.
Keep both hands by the side of your head, with the fingers pointing towards the shoulders.
Inhaling (Radhey), slowly & carefully raise the body with the help of both hands & shoulders, then keeping the crown of the head on floor transfer the weight of body into the head & bend the body backwards
Try to straighten both arms and legs, without any strain and also try to arch the back as high as possible in the last stage.
Slowly try to bring the hands and the legs towards each other and maintain the balance.
Stay in this posture to your comfort with normal breathing.
Then come back to the initial position by slowly lowering the body so that firstly the head touches the floor and then bring the remaining parts down to the floor.

AWARENESS

On the stretch in the chest and abdomen and the relaxation of the spine and the balance in the final position.

BENEFITS

LIMITATIONS

Those who are physically strong, particularly who have no problems in the wrists and back, should do this asan.

back to Supine Poses

Naukasan

Lie in Simple Supine Pose and keep the palms on the thighs.
While inhaling (Radhey), slowly raise the legs, arms, trunk and head off the floor.
In this position, the head, hands and toes should be at the same level.
Without any strain, balance your body on the buttocks & look at your toes
Remain in this pose for 15-20 seconds with normal breathing.
Exhaling (Shyam), slowly come back to the initial position by lowering the head, body, and legs to the floor and the hands on the thighs.
Practice this asan 2 more rounds likewise.

AWARENESS

On the synchronization of the movements with the breaths and the stretch of the abdomen.

BENEFITS

back to Supine Poses

Halasan

Lie on your back.
Keep your legs together, arms by the side and palms facing up.
While inhaling (Radhey), raise your legs till they come into vertical position.
Now exhaling (Shyam), slowly raise the buttock with letting the legs go over the head and then lower the toes to the floor a bit far from the head.
Hold your upper waist / ribcage area from behind to provide support.
Make the legs straight & try to press the buttock forwards as much as possible.
Remain in this posture for as long as is comfortable with normal breathing.
With inhalation (Radhey), slowly lower the buttocks to the floor with the legs vertical and then exhaling (Shyam) bring the legs down.
This is one round, practice 2 more rounds likewise.