Dhanurasana / Bow Pose

How to perform Dhanurasana :

• Sleep on your stomach on the mat
• Bend your knees to hold ankles with your hands
• Elevated your head and chest from the ground
• Pull your feet as further away as possible while inhaling 
• While in pose, look up
• Hold the pose as long as you can
• Then come out of the pose while breathe out

Things to Remember :

• After completed the pose for 3 times, ensure do Pavan muktasana ( as shown in the Pavan muktasana video)
• At initial stage you can hold pose for 5 to 8 seconds. While in regular practice you can hold for more seconds
• Repeat it 3 times per a day
• Make sure your concentration on the pose

Benefits :

• Improves digestion
• Improves function of kidneys and liver
• Increases spinal strength and flexibility
• Helps from menstrual problems
• Improves blood circulation to heart and lungs
• Strengthens back muscles, thigh muscles and hips

Navasana / Boat Pose

How to perform Boat pose / Navasana :

• Sit on your knees, close to your chest and feet on the ground
• Elevate your knees and and hold them with your hands
• Straighten your back up and stretch your legs towards straight
• Extend your arms out forward or hold the lower part of your knees for balance
• Hold the pose for a while and then come out of the pose

Things to remember :

• Do the pose at least 3 times per a day
• Initially you can hold the pose for 10 to 20 seconds. While in regular practice you can hold it for 1 minute
• The knees should be straight
• Make sure your concentration on the pose

Benefits :

• Strength in the abdomen
• Stretches the upper thighs
• Improves digestion
• Helps from stress
• It stimulates the kidneys
• Strengthens the hip and spine 
• Increases flexibility

Bhujangasana / Cobra Pose

Steps to perform Bhujangasana:

• Sleep on your stomach on the mat
• Inhale slowly, bend your chest, head, neck upwards with the help of palms
• Hold in the asana as long as you can
• Exhale slowly, come to starting position and relax

Things to remember :

• The elbows should be straight
• Retain your legs and toes in a straight line on the mat
• While in posture, focus your eyes towards the sky
• Make sure your concentration on the pose
• Daily do at least 2 to 3 times

Benefits :

• Improves the digestion
• Strengthens the spine, chest, shoulders 
• Stretches the arms and waist
• Decrease menstrual problems
• Increases flexibility
• Improves the oxygen and blood circulation

Vajrasana / Thunderbolt Pose

Steps to perform vajrasana :

• Step 1 : Sit in staff pose / Dandasana ( as shown in the video )
• Step 2 : Bend the right leg at the knee level slowly 
• Step 3 : Do the same with the left leg by supporting the body weight on the right palm
• Step 4 : Stretch the arms and place your hands on the knees
• Step 5 : In pose, hold it as long as you can
• Step 6 : Move your hands from the knees and keep at the sides
• Step 7 : Take out the right leg slowly by supporting with the left palm
• Step 8 : And then left leg

Things to remember :

• Keep your ankles together and back is straight
• keep your head and neck in a straight line
• While in this pose, you can breathe normally
• Initially, the knees and ankles will ache or pain. While in regular practice, it reduces the pain and at the same time, you can hold in this pose for a longer time
• You can use a small pillow or any soft cloth under the ankles
• This is the only posture you can do after the meals, it stimulates digestion
•  You can do pranayama in this pose or mediation with normal breathe
  

Benefits :

• This pose helps digestion and removes gas-trouble
• Reduces the constipation trouble and other minor or major aliments
• It increases the white blood corpuscles in the body