Bhujanga means shoulder and asana related to the shoulder joint and its muscles.

shoulder joint, the neck muscles and spinal region and the entire hands from shoulder to the fingers with its muscles and joints and last but not the least the intercostal muscles (muscles in between the ribs) are benefitted by this asana .

Take your hand down below your thigh, then bring them forwards bending At the elbow, fixing on to the sides of the chest snugly at the elbows, and then Raise your chest 35deg above the ground level and stay for a few seconds.Variations like twisting to the left and right are done by pulling the shoulder and the head to that side by coming to neutral position before turning to each side. Finally steady in bhujangasan and come back to the resting posture namely makarasan.

Dragonfly posture

Strengthens the hip joints, thigh muscles and also to some extent the large muscles of the abdomen.

Lie down on the abdomen and then take the hands down below the thighs, the palms touching the thight, then raise the legs one after the other, the left, the right and then together , keeping in mind the legs have to be straight at the knee joint and not going more than 45 degs. Nomenclature used in the instruction is ek pada sulabasan for individual leg and pooma sulabasan for both together.

Posture and movement are akin to a classical bow kept with its convexity touching the ground (inverted)

Good for the strengthening of the abdominal muscles and good for patients with gastritis, diabetes, acidity and weak abdominal wall especially in women.

Lying down on the abdomen Pull the legs at the ankle joint with both the hands from behind and then lift u7p your chest and steady yourself, followed by trying to swing like a seesaw few times preferably say ten times.

We can visualise dhanurasan just the reserve of chakrasan.

Means standing like a Swan

Good for all abdominal ailments.Strengthens abdominal muscle wall and upper limb muscles.

This is by suspending the weight horizontally keeping the feet firmly on the ground on the toes, supporting the body weight by the elbows fixed on the abdomen and the palms resting on the floor like the feet of the swan.

Standing like a peacock

Good for all abdominal ailments. Strengthens abdominal muscle wall and upper limb muscles.

The Asana is copied from the posture of the peacock. It is really wonderful how the peacock is balancing its weight just by its slender lower limbs and so also the elbow joints the center point of resting for the abdomen, thereby suspending the body weight horizontally. Here we can figure out the lower limbs as the tail end of the peacock.

Dead body posture

The benefit of this asan is enormous in the sense the person can bring down his B.M.R. (Basal metabolic rate with means minimum expenditure of energy) This conserves the energy of the person and hence ideally suited for people with high blood pressure heart diseases and insomnia. In the blood pressure patients it helps in bringing down the intake of medicines slowly in course of time as they are getting controlled. The person with insomnia can avoid taking sedatives and here they can induce sleep if practiced properly .

To lie down with the eyes closed, legs 18” apart, hands 9” away from the body, the Palms to face the sky, the head slightly tilted to the side and breathing slowly and gently, dictating to the mind to relax every part of the body from toe to vertex. .

The most difficult asan in the sense though apparently easy. It is rather difficult to relax every part of the body physically and mentally.

Foot Movement

The lower third of lumbar spine gets the benefits and also the hip joints .

Lying on the back, hands fixed on the sides, the left foot kept over the right and twisting the foot by 180 ° by touching with the toes on either sides and subsequently changing to the other side. .

Knee movement

The benefit is for the middle third of the spine. (Thoracic spine).

Drawing the knees up keeping them together and rotation through 180° degrees to either sides the knees touching the floor.

Movement in and around umbilicus

Here the entire effect is on the spine in total and also a little more concentrated on the cervical spine (neck) as the head is getting rotated over the pivot of the first vertebra of the spine. .

Keeping the heels together, fixing the feet on the ground, the palms on either side of the body and rotate the entire body side to side through 180°. .

Archiving back like a wheel posture

Very effective for the anterior Stretch of the spine where the inter- Vertebral structures are pulled nicely the abdominal muscles toned up with the result the intra abdominal organs get the benefit. Again this is a good asan for back pain, gastritis,diabetes etc., .

To lift the body and arch backwards by fixing the feet kept apart and hands fixed backwards lifting up the abdomen and the chest to form a semi circle. We have to remember not to hold the breath and to breathe normally. .

Wind Releasing Posture

Very good Asana for Gastritis,digestive disorder,constipation and diabetes. Gaseous distention can be instantaneiously relieved by this Asan.

Lying down on the back, take one leg after the other to bend at the hip over the abdomen and also at the Knee joint so that the knee and the chin are brought close to each other. Followed by simultaneous holding both the legs and then to swing in a fashion like a see saw and better to come back to sitting with the feet flat on the floor and go back. .

Movement of both the lower limbs

This Asan strengthens the main abdominal muscles and also the hip joints. All the three variations have very good effect in the hip joints and improves the power of the abdominal muscles. This performance is of immense use for post delivery mothers, ageing people apart from people who have had abdominal surgery.

Both the legs are taken at right angles together perpendicular to the body, and to start swinging up and down without touching the ground for a count of 10 times. Followed by this rowing movements of that of a boat clockwise and anti clockwise are done with the legs together. In addition to the static cycling movements are also performed in the clockwise and anti clockwise direction .

Asan for all systems. Shoulder neck stand

This given an overhauling effect of entire organs and most of the important muscles of the body. .

This is done by lifting both the legs together vertically up, perpendicular to the body, and also up to the neck and shoulder supporting the side of the body with the hands, and balancing the entire body weight on the head and neck fixed on the ground .

Plough posture

This is very good for people With diabetes and gastric problems mainly.

This is a variation of Sarvangasan. This is done as in Sarvangasan by taking the feet together and then behind the head to touch the ground and keeping the hands on the sides stretched.

Atypical posture

This also help in strengthening the abdominal walls and the internal abdominal organs and once again to stress that this is helpful in diabetes, gastritis and weak abdominal wall muscles for whatever reasons. .

Again in the same sarvangasan position with the legs brought forwards To see that only the hip is above the ground with the hands on the sides without supporting the body and to breathe normally .

Boat Shaped Posture

An Asan for abdominal muscle strengthening

Lying down, take the shape of a boat by lifting the feet and the head together 30 Degrees away from the ground and the hands fixed to the sides and to look upwards and not the feet .

Resting in meditative posture

A good asan for mental relaxation and internal abdominal organs .

Lie down in padmasan with the hands kept relaxed above the head and to breathe comfortably with the eyes closed .

Fish posture

An excellent asan for all the chronic respiratory illness, all the more, to stress here selectively, for asthmatics.

A variation in yoga nidra where both the toes are held with both the Hands, head fixed on the ground, and chest lifted up and arching backwards. .

Tree posture

This give good elastic stretch to the muscles of the whole body, mainly of the hands, legs, the back and the muscles of the rib.

This is opposite of Tadasan, which is done standing up, While this is done lying down on the back. Take the hands above the head in namaskar position and pulled up maximum while the feet pushed down maximum by stretching totally the lower limbs giving the maximum stretch to the length of the body without holding the breath .

Child crying movements

This is an overall exercise for the limbs.

This is classically like the crying child kicking about the legs and also the hands alternatively flexing and extending.