Standing aasanas:

Ardha Chandraasana: This pose is great to tone

your buttocks, upper and inner thighs. If these are your problem areas, this
is the pose for you. The added stretch on the sides of your tummy, help
burn off those unsightly love handles and strengthen your core.
Steps to do this pose: Stand with your feet together on your yoga mat.
Now, raise your hands above your head and clasp your palms together,
extend the stretch by trying to reach for the ceiling. Exhale, and slowly
bend sideways from your hips, keeping your hands together. Remember
not to bend forward and keep your elbows straight. You should feel a
stretch from your fingertips to your thighs. You will feel the strongest stretch
along the side of your stomach and back. Hold this pose for as long as you
can. Inhale and come back to the standing position. Repeat this pose on
the other side.
Tip: If you have digestive disorders, a spine injury or high blood
pressure, avoid doing this pose.
Veerbhadrasana 1: Literally meaning
the warrior pose, this aasana stretches your back, strengthens your thighs,
buttock and tummy. It also helps in making you more focused and opens
up your chest so you can breathe better. This is an excellent pose to melt
away the fat from your midsection.
Steps to do this pose: Stand on your yoga mat with your feet together
and hands by your side. Now extend your right leg forward and keep your
left leg extended backwards. Now, gently bend your right knee so that you
get into the lunge position. Twist your torso to face your bent right leg.
Slightly turn your left foot sideways (about 40
0
-60
0)
to give you that extra
support. Exhale, straighten your arms and raise your body up and away
from your bent knee. Stretch your arms upwards and slowly tilt your torso
backwards so your back forms and arch. Stay in this pose for as long as
you feel comfortable. Breathe normally. To get out of this pose exhale and
straighten your right knee. Now push off your right leg and come back to
your original position. You can use your hands to support you. Do not rush
out of this pose; you might injure your back or legs. Repeat thisaasana for
the other leg as well.
Tip: If you have high blood pressure, shoulder, knee or back trouble,
please perform this pose under the guidance of a trained teacher.
Veerbhadrasana 2: This is
an aasana is a continuation of the veerbhadrasana I. Thisaasana is great to
strengthen the muscles in your back, thighs, abdomen and core.
Steps to do this pose: Follow the same steps as Veerbhadrasana I, but
instead of raising your hands above your head twist your torso so you face
sideways and raise your hands to either side (so your fingers are extended
and are parallel to your extended right and left leg). Now, turn your head so
your eyes are facing in the same direction as your right hand. Repeat this
posture for the other leg as well.
Tip: If you suffer from diarrhea or high blood pressure do not do this pose.
Utkatasana: Also known as the chair pose
this aasanarequires concentration and focus on the muscles being used. It
strengthens the core muscles, thighs and tones the buttocks.
Steps to do this pose: Stand straight on your yoga mat with your hands
in namaste in front of you. Now raise your hands above your head and
bend at the knee such that your thighs are parallel to the floor. Bend your
torso slightly forward and breathe. Stay in this position for as long as you
can. In order to get out of this pose, gently stand up.
Tip: Do not do this pose if you have a knee injury or back injury.
Vrksasana: Also known as the tree pose, this aasana is
great for the muscles of your stomach and abdomen. Apart from
concentrating on your core it also helps your mind focus and tones the
muscles of the thighs and arms.
Steps to do this pose: Stand with your legs together. Now put most of
your weight on one leg and a little weight on the other leg. Now raise the
leg with the least weight such that your foot is facing inwards, towards your
opposite knee. You can hold your ankle to help you pull up the leg. Place
the heel of your foot on your inner thigh of the other leg, as close to the
pelvis as possible. Now gently raise your hands above your head making
sure your fingers are pointing towards the ceiling. Make sure you focus
your mind and try to maintain your balance. Breathing steadily and focusing
on one spot in front of your eyes helps in maintaining the pose and not
falling over. In yoga, it is believed that an unsteady mind leads to an
unsteady body. So the more you can control your mind the better you can
do this pose. Do not try to hold a chair or wall for support while doing this
pose. It will only reduce the intensity of the aasana. Keep trying till you can
get it just right.
Tip: If you have injured your knee or back please do this aasana under the
supervision of a trained expert.
Uttanasana: This is a forward bending pose that
stretches out the hamstrings, and the muscles of the abdomen. It also
makes the blood rush to your head, helping your body switch from the
sympathetic to the parasympathetic nervous system, helping you relax.
Steps to do this pose:
To perform this pose, stand straight. Raise your hands from the front to
above your head as you inhale slowly. Then bend forward completely
pushing your buttocks back till your palms touch the floor and your
forehead touches your knees. If you cannot bend completely, or are
uncomfortable with the stretch on your hamstrings, bend your knees a little.
Stay in this pose till you are comfortable.. To return back to the standing
position, as you inhale slowly bring your arms above your head, raising
your upper body. Then as you exhale bring your arms down from front of
your face. Do not jerk up. Remember to rise up from the hips, without
straining your muscles.
Surya namaskar: Surya namaskar is a set of yoga aasanas done in
succession. It has amazing weight reduction properties since it employs
various forward and backward bendingaasanas that flex and stretch the
spinal column giving a profound stretch to the whole body. Believe it or not
this is a full body workout like no other. It has a deep effect in detoxifying
your internal organs through copious oxygenation and has a deeper
relaxing effect. (Read: How to practise Surya Namaskar the right way)
Sitting aasanas:
Ardha
Matsyendrasana: This aasana is specifically designed to increase the
capacity of your lungs so it can inhale and hold more oxygen. Apart from
that it stretches out the spine and tones the thighs and abdominal muscles.
According to yoga practitioners this pose stimulates the digestive system
helping you digest food more efficiently and burn fat all over your body.
Steps to do this pose: Sit up with your legs stretched out straight in front
of you, keeping your feet together and your spine erect. Bend your left leg
and place the heel of your left foot beside your right hip (optionally, you can
keep your left leg straight). Now, take the right leg over your left knee and
place your left hand on your right knee and your right hand behind
you. Twist at the waist, shoulders and neck in this sequence to the right
and look over the right shoulder. Hold and continue with gentle long
breaths in and out. To come back to the starting position, continue
breathing out, release the right hand first (the hand behind you), release
the waist, then chest, lastly the neck and sit up relaxed yet straight. Repeat
on the other side. Breathing out, come back to the front and relax.
Tip: If you have a back injury, do this pose only in the presence of a
certified trainer.
Badhakonasana : This aasana is the best thing
you can do for your inner thighs. It the one pose in yoga that will help you
target your problem area while simultaneously strengthening your spine,
muscles of the groins, knees and lower back. It also helps relieve
menstrual discomfort and improves digestion.
Steps to do this pose: Sit on your yoga mat with your legs stretched out
in front of you. Keep your spine erect and bend your legs at the knees,
such that the soles of your feet are facing each other. Now with your hands
pull your legs in so that your heels touch each other and they are as close
to your pelvis as possible. While holding your legs at the ankles, move your
thighs up and down, just like the wings of a butterfly. Do this as many times
as you can. Remember that the closer your legs are to your pelvis the
greater the benefit of this pose. Do not push yourself, do as much as you
can and your flexibility will improve with time.
Tip: Do not do this aasana if you have injured your knees.
Kapal bhati pranayam: This is a
form of breathing exercise that helps to oxygenate your body while
strengthening the muscles of your stomach and abdomen. It helps in giving
you that flat toned tummy, melts away love handles and improves
digestion.
Steps to do this pose: Sit comfortably on your yoga mat. Keep your spine
erect and your palms on your knees facing downwards. Now exhale
through your nose and pull your stomach in towards your spine. When you
loosen your stomach muscles you will automatically breath in. Quickly
contract your stomach muscles again and exhale. Your stomach muscles
should be doing the work of pushing out and pulling in air. Do this initially
about 50 times, you can increase the number of repetitions as you feel
comfortable. After doing this form of breathing you will initially feel some
soreness around the muscles of your stomach and abdomen. This is
normal.
Tip: Avoid doing this pose if you have high blood pressure, a hernia or
heart disease.
Lying aasanas:
Kumbhakasana : Also known as the
plank pose this aasana is the most simple yet effective pose in Yoga. It
strengthens and tones your arms, shoulders, back, buttocks, thighs and not
to mention your abs. interestingly this is the best aasana to get rock hard
abs.
Steps to do this pose: Lie flat on your tummy on the floor or your yoga
mat. Now place your palms next to your face and bend your feet so that the
toes are pushing off the ground. Now push off your hands and raise your
buttock into the air. Your legs should be flat on the floor as far as possible
and your neck should be loose. This is known as the downward dog
or adho mukha svanasana. Once here, inhale and lower your torso so that
your arms are perpendicular to the floor and your shoulders and chest are
directly over your arms. Remember to keep your fingers from flaring out
and keep them close together. You will feel your stomach muscles tighten.
Hold this pose for as long as you can. To get out of this pose, exhale and
gently lower your body to the floor (just like you would come out of a push
up). You can end this pose by either doing bhujangasana or simply roll to
your side and push off your hands to the sitting position. (Read: Stressed
out? Try these yoga poses)
Tip: If you have back or shoulder injuries or have high blood pressure
avoid doing this pose.
Halasana: This pose is great for
those who sit for long hours and tend to have bad posture. It tones the
muscles of your buttock and strengthens your shoulders and thighs. It also
stimulates the functioning of the thyroid glands, parathyroid glands, lungs
and abdominal organs, therefore helping the blood rush to your head and
face, improves digestion and keeps the hormonal levels in check.
Step to do this pose:
Lie flat on the floor on your back with your feet flat on the floor. Place your
arms by your side and bend your knees so that your feet are flat on the
floor. Now, slowly raise your legs from the hips. Place your hands on your
hips as you raise it and use them as support. Now slowly bend your legs at
the hips and try to touch the floor behind your head with your toes and
straighten your hands so they are flat on the floor. Breath out while going
up. To return to the lying position gently roll your back onto the floor,
breath in while you come down. Do not drop down suddenly.
Tip to keep in mind: If you suffer from liver or spleen disorders,
hypertension, have diarrhoea, are menstruating or have suffered a neck
injury, avoid doing this pose.
Setubandhasana: This pose is great
to tone up the thighs, strengthens the shoulders and tone your abs. It also
relaxes the mind, improves digestion, relieves the symptoms of menopause
in women and stretches the neck and spine. It is also great to keep ones
blood pressure under control.
Steps to do this pose: Lie flat on your yoga mat, with your feet flat on the
floor. Now exhale and push up, and off the floor with your feet. Raise your
body up such that your neck and head are flat on the mat and the rest of
your body is in the air. You can use your hands to push down for added
support. If you are flexible you can even clasp your fingers just below your
raised back for that added stretch. The key here is to not overexert or hurt
yourself while doing this pose.
Tip: Avoid doing this pose if you have a neck or back injury.
Relaxation or aasanas to cool down:
Balasana: Known quite aptly as the
childs pose this is a great stress buster. It gently stretches the hips, thighs,
ankles, calms the mind and helps relieve stress and fatigue. It is also a
great remedy for that lower back pain you might have from long hours of
sitting.
How to do the pose:
Sit on the floor with your weight on your knees. Now flatten your feet onto
the floor and sit on your heels. Spread your thighs apart a little. Exhale and
bend forward from your waist. Let your stomach rest on your thighs and
extend your back. Now stretch out your arms in front of you to elongate the
back. You can also rest your forehead on the floor. This may require
flexibility, so dont push your body beyond its permissible limit. It will get
better with time.
This is a resting pose so you should ideally breath at a normal pace. You
can stay in this pose for as long as three minutes and as little as five
counts.
Tip: If you are pregnant, have a knee injury or have diarrhoea do not do
this pose.
Pranayam:
This pose is the best way to relax and allow your mind to reach a peaceful
state. Did you know that we can throw out 90 percent of the toxins from our
body by breathing correctly? We can learn the art of breathing right by
observing new born babies. Have you seen their stomach gently rising and
falling as they breathe in and breathe out? Breath is our vital source of
energy. The key to healthy and happy living lies in right breathing. When
we attend to our breath, it can heal us from all worries and anxieties. This is
the last part of the workout and is the best way to regain all your strength
and look forward to a bright and happy day.



1. Cobra Pose
Even beginners can get good results from this simple yoga pose, which works to firm
the buttocks and tone the abs.
Lie face-down on the floor, with the tops of your feet flat against the ground.
Press your legs and hips down. Place your hands under your shoulders, plams down and
fingers spread apart.
Press into your hands, lifting your head, chest and upper back off the mat. Keep your
gaze forward and up and your shoulder blades down and back.
Push back your shoulders and feel the stretch spread evenly along the length of your
spine.
After a few deep breaths, relax to a prone position on an exhale.

2. Wind-Releasing Pose
This fat-burning yoga pose is great for targeting your abdominal area.
Lie down on the floor and bring your knees up to your chest with your ankles together.
Clasp your arms together over your knees as you bring your head up off the floor.
Breathe deep as you feel the stretch work your abs, then relax slowly.



3. Bow Pose
This advanced yoga pose can really burn fat while toning your arms, legs and
abdominal area.
Lie down on your stomach, bend your knees and reach around to grab your feet.
Pull in your stomach and extend your feet upward, raising your upper body at the
same time. Keep your shoulder blades down and back.
Hold for several breaths, then relax.




4. Side-Stretch Pose
This yoga pose can help raise your heart-rate and burn calories.
Stand with your feet slightly wider than hip width apart.
Rotate your torso and turn both your feet to the right. Keeping legs straight, exhale
and hinge over your right leg until your torso is parallel to the floor, reaching your
hands to the ground (if you cant touch the floor, you can rest them on a block).
Hinge further with each exhale, moving your torso closer to your right thigh.
Remember to keep breathing, then relax and repeat in the opposite direction.











5. Warrior I Pose
This yoga pose can work your abs, thighs and arms, and is most effective if used as
part of a sequence like Sun Salutation.
Standing straight, step your left leg 4-5 feet to the left, then rotate both feet and
your torso toward the left.
Bend your left knee over your toes while keeping your right leg straight.
Raise both arms high above your head with your fingertips pointing upward, looking up
at your hands.