UBHAYA PADANGUSTHASANA(Both Big Toe Pose)

Effects&Purpose:---
This pose is primarily for the spine. It will massage the entire spinal column, stimulating each vertebrae. The muscles of the legs are stretched particularly the hamstrings. It is a good warm up exercise for the spine and is also a lot of fun.

Instructions:---
Begin from a laying down position. It is important not to bend your knees if you can.
INHALE, now tilt back slightly and raise your legs. Grab the toes or the ankels or the back of the calves with your hands, EXHALE. INHALE then EXHALE keep the head centered, hold on tight and bring both legs over the head, toes to the floor behind your head.
INHALE roll up to balance on the buttocks again while holding on to the toes. Do the best you can with this pose, if in the beginning you bend your knees its ok. Repeat three or four times.

SARVANGASANA

Effects & purpose:---
The shoulder stand will affect the entire body stimulating the endocrine, nervous, and circulatory systems. The thyroid gland in the throat area is benefited as well as the whole nervous system. It is also good for mental functions such as memory.

Instructions:--
Lay on the floor with your legs together and your hands palms down by your side. INHALE push down on your hands and raise your legs straight up above you.
EXHALING bend your arms and place the eblows on the floor, support your body with your hands placed just under the hip bone
. Press your body up, try to get your legs and spine in a straight line from your shoulders to your toes.
Press your chin firmly into the base of your throat. Breathe more shallow now and through the nose.
Gradually work your elbows closer into each other and your hands down your back toward the shoulders. Your legs and feet should be relaxed. You may at this point let go of your back if your can and lay your arms down on the floor behind your back.
If you are able clasp the hands together and bring your shoulders in a little for maximum stretch. Hold the pose for as long as is comfortable for you then bring your hands up to the hips to catch the bodies weight as you roll back down.

EXHALE as you come down. Roll out the spine very slowly, one vertebrae at a time. Keep the legs close to the body as you release them. Always follow this pose with the Fish Pose. Preform the shoulder stand only once but for as long a time as possible.

HALASANA(plough)

Effects os HalAsana:--
(This posture can be a continuation of the shoulder stand.) The plough relaxes the muscles of the back and thighs while stretching the ligaments of the spinal column. The pose stimulates and tones all the internal organs, it aslo stimulates the circulatory system and will reduce fatigue. This is why this pose is at once relaxing and stimulating. Its main focus point is the spine. This pose presents a high degree of difficulty, proceed with caution.

Instructions:-
Lying on your back, with your legs together and your hands by your side, palms down. INHALE As you raise your legs, then EXHALE.
INHALE swing your legs back past your head again and raise your hips up off the floor. (Here you may bend your elbows and bring your hands up to hold your hips if you need to).
EXHALE and lower the legs onto the floor behind your head. As you become more flexible you will be able to walk your toes out even farther away from your head. Curl your toes under and push back on your heals.
The neck and abdominal areas are now very compressed so breathe more shallow and gently through the nose, hold the pose for several breaths. You may clasp your hands together and lay them down behind your back on the floor if you can. Hold this pose for several breaths.
When you are ready, INHALE then EXHALE and lift your legs but keep them close to your body, roll back down, you may lift the hands to catch the hips. Roll out very slowly. Try to control your exhalation as you then lower the legs to the floor. Close your eyes let out several deep exhalations then assume Savasana or the corpse pose. Repeat several times.

UAPUISHTA KONASANA(Seated Angle PoseWith Groin Streach)

Effects of Upauishta Konasana:--
This is a profound inner thigh stretch but the hamstrings are also affected as well as the groin area. This posture also promotes a sense of balance and control. If you find it hard to straighten your legs or if you tip over dont be discouraged try again anyway.
Sit with your legs extended in front of you, grab your ankles, bend your knees and turn the soles of your feet together, press down gently on the knees . Now sit up straight and gaze upwards, pull up with your chin to help elongate the spine.

Performance:--
INHALE then EXHALE as you gently lean forward, leading with your chin, drop the head forward and round the back.
Now Exhale completely, breathe softly through the nose. Hold for a few breaths. On the Inhalation lift your head and gently return to the a seated position. Bring the feet into the groin, hold on to the big toes.
INHALE, then EXHALE and lift one leg up and out to the side, hold on to the toe and pull the toe towards you, Exhale completely, then breathe abdominally. Hold for a few breaths. INHALE, then EXHALE and bend the knee and bring the heel back into the groin.
Sit up straight, check the spine, keep your chin up. Repeat the same cycle with the other leg. Then extend the legs keeping the soles of the feet together.
Follow this with another forward bend. Then end the series by bringing the heels up to the groin, sitting up straight, holding your chin up.
Then hold on to both toes as you lean back a little, INHALE, then EXHALE as you lift both legs out to the sides, keep the toes at chin level, hold on to the toes and pull them towards you, EXHALE completely and balance on the buttocks.
Breathe abdominally , hold for several breaths. Keep the spine straight and gaze up.
INHALE then EXHALE bend the knees, return the heels to the groin and sit up. Repeat the whole cycle three or four times.