THE KING OF ASANA - SURYA NAMASKARA

1. Stand erect with the head and body straight but relaxed. The feet are together, and knees are straight and the arms are relaxed at the sides. Inhale deeply and begin.

2. Bring the hands up from the sides, place the palms flat against each other at the center of the chest. The elbows are pushed out of the sides.

3. Inhale and raise the arms upwards. Inhaling and raising of hands should synchronize. By the time you have stretched your arm, you should complete inhaling.

4. Exhale slowly bending forward, touch the ground keeping the hands parallel to the feet and head touching knees. By the time your hands touch the ground, you should complete exhaling. Retain the breathe and remain in the same position for about 6 to 8 seconds. If you cannot touch the ground, then let your hands go only as far as they can.

5. Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

6. Exhale and bring the left foot together with the right. Keep the arms straight, raise the hips and align the head with the arms.

7. Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.

8. Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.

9. Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum.

10. Then exhale slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch.

11. Slowly inhale and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards.

12. Exhale slowly and keeping hands firmly in place, bring the right leg forward, so that both feet are together to align them with the hands. Touch the head to the knees, if possible.

13. Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms above the head.

14. Return to the first position.

Benifiets: Good for all part of body...

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HALA ASANA

Technique:
* Lie flat on the back with your body straight and stretched out. Bring the heels and toes together. Put the palms on the floor and keep them close to the body on both sides.
* Stretch out the legs and toes. Inhale and simultaneously raise both heads upwards till they come to a vertical position.
* Exhale and simultaneously start lowering the legs towards the head area. Try to touch the floor in front of the head with the toes. Go only as far as possible for you. After exhaling, keep breathing normally till the whole posture is completed. Remain in this position for about 8 seconds.
* Start returning the back to the floor. Let the back roll down on the floor inch by inch. This should be done very slowly and smoothly. Keep the legs and toes quite tight all along during the returning phase. Now you have completed one round of this posture and relax for 6 to 8 seconds.

Restrictions :
Start with one round on the first day and gradually increase to a maximum of four rounds. Relax for sometime between the rounds.
If the toes do not comfortably reach the floor, keep the hand on the back supporting the back muscles until they become more flexible.
Major Benefits :
Energizes and nourishes the sexual glands and brings strength and vitality to them. It has medicinal effect for impotency and frigidity. Exercises every inch of backbone and surpasses all other asana to bring flexibility to the spine. Reduces excess weight without weakening the body. Improves the blood circulation and nourishes many of the essential internal organs. Regular practice of this asana maintains inner balance and helps to develop mental and physical poise.

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