Asana #9: Naukasana (Boat pose)

After the Tadasana (Mountain pose), Katichakrasana (Standing Spinal Twist), Trikonasana (Triangle pose), Ashvasthasana , Bhujangasana (Cobra pose), Shashankasana (Hare pose), Ardha Matsyendrasana (Half Spinal Twist) and Gomukhasana (Cow’s face pose), this is the ninth asana in our selected progression.

How it’s done

Lie down on your back and keep your eyes open throughout this asana. Breath in deeply, hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground. Stretch the arms out as if trying to reach the toes. Balance the body on the buttocks and keep the spine straight. Remain in the final position for a count of 5. Return to the starting position and breath out. You can practice 3 to 5 rounds of this asana.

The video below provides a demonstration.

Interesting asana facts

• Stimulates the muscular, digestive, circulatory, nervous and hormonal systems
• Tones all the organs and removes lethargy
• Useful for eliminating nervous tension and inducing deep relaxation
• May be performed before Shavasana for deeper relaxation
• Can be practiced until and including the second trimester of pregnancy

Read also: Yoga Day Countdown Day #3: Gomukhasana

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Asana #8: Gomukhasana (Cow’s face asana)

After the Tadasana (Mountain pose), Katichakrasana (Standing Spinal Twist), Trikonasana (Triangle pose), Ashvasthasana , Bhujangasana (Cobra pose), Shashankasana (Hare pose) and Ardha Matsyendrasana (Half Spinal Twist), this is the eighth asana in our selected progression.

How it’s done

Sit with both legs stretched out in front of you. Bend the left leg from the knee and sit on the sole of the left foot. Now bend the right leg and place it over the left leg in such a manner that the right knee is directly above the left knee. Stretch the right arm over and behind the back and fold it in such a way that the inner arm touches the ear. Now take the left hand back and  grip the fingers of the right hand, locking both hands. Repeat it on the other side.

The video below provides a demonstration:

Interesting asana facts

• If practiced for 10 minutes or more, it alleviates tiredness, tension and anxiety
• Relieves backache, sciatica, rheumatism and general stiffness of the shoulders and neck
• Improves posture by increasing energy, awareness, and generally opening the chest area
• Alleviates cramps in the legs and makes the leg muscles supple
• Alleviates knee pain

Read also: Yoga Day Countdown Day #4: Ardha Matsyendrasana

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Asana #6: Shashankasana (Hare pose)

After the Tadasana (Mountain pose), Katichakrasana (Standing Spinal Twist), Trikonasana (Triangle pose), Ashvasthasana and Bhujangasana (Cobra pose), this is the sixth asana in our selected progression.

How it’s done

Kneel on the floor/ground with knees close together. Bring the toes together, separate the heels and slowly sit on your heels. Inhale and raise your arms above your head, keeping them straight and shoulder-width apart.  Now, exhale and bend the trunk of your body forward from the hips, keeping the arms and head straight and in line with the trunk. In the final position, the hands and forehead should rest on the floor/ground in front of the knees.

Caution: The asana should not be performed by people suffering from very high blood pressure, slipped disc or vertigo.

The video below provides a demonstration:

Interesting asana facts

• Stretches and strengthens the back muscles
• Separates the individual vertebrae from each other, releasing pressure on the discs and helps them in resuming their correct position
• Regulates the functioning of the adrenal glands
• Regular practice relieves constipation
• Beneficial for both the male and female reproductive organs
• Induces a deep sense of relaxation

Read also: Yoga Day Countdown Day #6: bhujangasana

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Asana #4: Ashvasthasana

After the Tadasana (Mountain pose), Katichakrasana (Standing Spinal Twist) and Trikonasana (Triangle pose), this is the fourth asana in our selected progression.

Ashvasth means assurance in Sanskrit. This asana helps in leading our lives with confidence and assurance.

How it’s done

Stand straight with both feet together. Lift the left arm upward, then the right leg backward and stretch the right arm out to the right side in line with the shoulder. In this position, the palm of the right hand should be facing downward. Remain in this position as long as comfortable. Repeat on the left side.

(Note: this is only a short description – asanas should never be learned just by reading about them)

Interesting asana facts

• Increases the capacity of lungs to inhale more oxygen and thereby helps to cure breathing problems
• Very beneficial for asthma patients
• Shoulders becomes strong and broad
• Induces a sense of balance

Read also: Yoga Day Countdown Day #8: TriKONasana

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Asana #3: Trikonasana (Triange pose)

After the Tadasana (Mountain pose) and Katichakrasana (Standing Spinal Twist), this is the third asana in our selected progression.

How it’s done

Stand straight with your feet 30 – 40 cms apart. Then place your right hand on the side of the right knee and raise the left arm upward. Slowly exhale, bending the body towards your right side and try to touch your right foot with you right hand. Your left hand should be parallel to the ground (you can bend your knee if uncomfortable). Repeat the sequence on the left side.

The video below provides a good demonstration.

Interesting asana facts

• Very helpful for sciatica patients
• Stimulates the nervous system and alleviates depression
• Improves digestion
• Purifies the blood
• Strengthens the pelvic area and tones the reproductive organs
• Reduces waistline fat
• Pregnant women can do it until the sixth month of pregnancy, but slowly

Read also: Yoga Day Countdown Day #9: KatIchakrasana

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Asana #2: Katichakrasana (Standing Spinal Twist)

After the Tadasana (Mountain pose), this is the second asana in our selected progression.

How it’s done

Stand with feet about one foot apart and lift both arms up to shoulder height. Then while slowly exhaling, twist your whole body to the right, so that your right arm is straight and left arm half-folded. Repeat on the left side. The video below by the Art of Living provides a good demonstration.

Interesting asana facts

• Tones the neck, shoulders, back, waist and hips
• Massages the intestines which helps relieve constipation (Note: the asana can be done after drinking a glass of warm water to stimulate bowel movement)
• Improves body posture and relieves stiffness of the back
• Induces a feeling of lightness and can be done anytime during the day to relieve physical or mental tension

Read also: Yoga Day Countdown Day #10: Tadasana

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Asana #1: Tadasana (Mountain pose)

Tadasana derives its name from the ‘Tad’ or Indian palm tree. As the tree is tall, similarly this asana is about stretching to one’s full height.

This asana is the foundation for all standing asanas. It involves standing straight with one’s feet slightly apart and arms raised upwards, and then stretching and lengthening the body as far as possible.

(Note: this is only a short description – asanas should never be learned just by reading about them)

Interesting asana facts

• If performed straight after waking up, it helps restore freshness and flexibility of the body
• Improves the circulation of blood to all the nerves
• Helpful for backache
• Helps reduce labour pains *In fact this is the only asana which can be practiced by a pregnant woman for the entire duration of her pregnancy*
• Brings restfulness after a hectic day of standing and walking

Read also: yoga day countdown day #9: katichakrasana

Read also: How to begin yoga

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