Ardha-matsyendrasana

A Yoga session should typically consist of forward bend, backdward bend, Twisting and inverted poses. Today's pose is a twisting pose. It gives your spine a lateral twist which helps fix lateral curvature of spine. The abdominal walls exert gentle pressure on stomach and intestines which make it improve digestion and constipation. It is good for people who have lower back pains and can’t do forward or backward bends.















Initial position – Sit with your legs straight in front of you.
1) Inhale, bend your left leg and exhale, put your right leg under your left leg so that right foot is close to left hip.
2) Inhale, Turn your upper body toward right side and try to grab your right hand with your left hand that goes under your left leg.
3) Turn your head toward right side as much as possible.
4) Repeat with the other side.
Holding the pose- Normal breathing.
Duration – 1 min to 5 mins
Releasing the pose- Exhale and turn toward front and release your arms and then legs.
Benefits – It stretches deep seated muscles in you hip area, squeezes and massages organs in abdomen region. It also relieves neck ache due to stress or poor posture and corrects hunched back.

Garudasana- Heal your joints.

Garudasana( Eagle pose)


Stiffness of joints can cause discomfort and limit your range of motion.Yoga poses provide relief to stiff and damaged joints. Yoga's controlled movements and gentle pressures reach deep into troubled joints. This posture helps to loosen the joints by flexing and stretching the tendons and muscles of shoulder, elbow, wrist, hips, knees and ankles.



Initial position- Stand with 2 feet distance between your feet.
1. Bring the left leg up and cross the left thigh over the right.
2. Hook the left foot around the right calf.
3. Bring the arms out in front. Twist your arms, right arm over left arm and bring your palms together
4. Lift the elbows while keeping the shoulders sliding down the back. ( Do not look down)
5. Repeat on the other side.



Holding the pose – Deep breathing.
Tip- Stare at one point for balance.
Beginners- 30secs
Advanced-2 mins
Releasing the pose- Release your legs first and then release your arms.
Benefits – It helps develop focus and concentration.It improves balance, coordination and has calming effect on your mind.

Cobra pose for neck and back.

When I had my baby, I realised how important it is to strengthen my lower back, baby weight puts undue pressure on your back. I had lower back pains, like most women, soon after the delivery. Doing Cobra pose has completely healed my back. It strengthens your lower back to prevent aches and strains. Aging can be pretty harsh on your back, if you don't take care of it now. Yoga lays great emphasis on the care of spinal column. Flexibility of spine is the key to a healthy life.This pose provides anterior stretching and posterior contraction. It massages your internal organs by putting gentle pressure on them with your body weight.


Initial position- Lie on your stomach, legs fully stretched out with toes pointing outward,arms kept on the sides, with palms facing down.
1) Inhale-Slowly raise the head , neck and chest, as if you are trying to look at the ceiling.
Benefits-
1)It adjust minor displacement of vertebra, relieves the vertebral column of undue pressure, exercises and tones the deep muscles supporting the spinal column and the trunk, promotes spinal circulation, and helps to maintain normal elasticity of the spine.
2) Alleviates neck pain due to slouching.
3)Strengthens lower back by compressing the muscles which helps in repositioning of tendons and muscle fibers.
Holding the pose- Normal breathing.
keep your heels together and naval close to the floor.
Beginners- 30secs
Advanced- 2mins
Releasing the pose-Exhale and bring down your chest and forehead to the floor and gently straighten your arms
Note- Not recommended if you have back injury.