37. Baddha Konasana

Baddha means held or restrained.

For this asana, sit on the floor, bring the heels close to the thighs, grasp the feet and spread the thighs so that the knees touch the floor on both sides.

Following are the steps to perform 'Baddha Konasana'

Sit on the floor with your legs straight in front of you.

Bend the knees and bring the heels to the thighs.

Hold the soles with both hands.

Keep the outside part of both feet flat on the floor and the back of the heel close to the thigh.

Touch the thighs to floor and touch the knees to the floor.

Interlock the fingers and grasp tightly.

Keep the spine erect and look straight ahead.

Stay in this position as long as possible

Place the elbows of the hands on the thighs and press them down, Exhale Bend forward First head and chin then nose to the floor Continue breathing as usual

Stay in this position for half to a minute

Breathe in. Lift the torso. Relax the legs. Extend the legs straight and relax.

Benefits of 'Baddha Konasana'

This asana is useful for those who have problems with urination.

Abdominal, stomach and back organs get better blood supply and these organs are stimulated.

Kidneys, prostate gland and bladder remain healthy.

36. Bhekasana

Bheka means frog so named because the action in this asana looks like a frog.

Following are the steps to perform 'Bhekasana'

Lie upside down with your face towards the floor and stretch your legs and stretch your arms backwards.

Exhale, Bend the knees and bring the heel towards the hips, Grab the calf of the right foot with the right hand Grab the calf of the left foot with the left hand. 

Exhale twice. Exhale, Lift the head and torso off the ground and look up.

Now bend the arms in such a way that the palms touch the upper part of the feet and keep the toes and fingers pointed towards the head. 

Extend the arms downwards and bring the toes and heels closer to the floor Keep the arms perpendicular to the floor from the wrists to the elbows. 

Knees and ankles become flexible so that the heels are able to touch the floor.

Stay in this position for 15 to 30 seconds but do not hold your breath. 

Exhale Release the palms from the feet Extend the legs Relax.

Benefits of 'Bhekasana'

The abdominal muscles are improved as they are pressed into the floor in this asana.

Knees become strong and gout or rheumatism disappears.

If there is any internal displacement in the knee joint, it is also corrected by this asana.

Due to the pressure of the hand on the foot, the flatness of the sole disappears and the proper arch is formed in it.

Ankles become strong.

Due to this asana, the knots in the heels disappear.

Continuous practice of this asana reduces the stiffness of the heels and makes them soft.

Bone spurs heal.

35. Paryankasana

Paryak means bed, couch or sofa. This asana is the next stage of supta veerasana, so named because the body resembles a bed in this asana.

Following are the steps to perform 'Paryankasana'

Sit in Veerasana.

Exhale and lean back Lift the neck and chest and arch the back Keep only the palms on the floor. 

No part of the torso should be on the floor.

Bend the arms at the elbows. 

Hold the left upper arm near the elbow with the right hand, Hold the right upper arm near the elbow with the left hand.

Place the folded hands on the floor behind the head.

Stay in this position for 1 minute while breathing.

Breathe in. Let the torso and neck rest on the floor. Relax the arms and sit again in Veerasana.

Straighten one leg first and then the other leg in front. 

Lie flat on the floor and rest.

Benefits of 'Paryankasana'

In this asana, the back is fully stretched behind the chest so that the lungs are fully inflated.

The muscles of the neck are stretched and the laryngeal and sublarynx glands are stimulated so their functions are regulated.

This asana is beneficial for those who cannot do matysana.

34. Supta Veerasana

Supta means sleep, in this asana one should lie on the floor and extend the hands behind the head.

Following are the steps to perform 'Supta Veerasana'

Sit in Veerasana.

Exhale, Bend the torso back and lay first elbow of one hand to floor and then lay the elbow of the other hand to the floor.

Extend your arms and lighten the load first on one elbow and then on the other.

First touch the scalp to the floor then slowly touch the back of the head and then the back to the floor. 

Bring the arms over the head and extend them straight back.

Stay in this position for as long as possible by taking deep breaths, then place your hands next to your torso.

Press the elbows to the floor and exhale and sit again.

Beginners can keep the some distance between their knees. 

Benefits of the 'Supta Veerasana'

This asana strengthens the abdominal organs and abdominal region as they are stretched.

Those who have cramps in their feet can do this asana for 10 to 15 minutes and get relief.

This asana is useful for those who have to walk or stand for long periods of time.

This asana can be done after sometime after meals.

33. Veerasana

Veer means a warrior or a victor.

It is useful for meditation and pranayama.

Following are the steps to perform 'Veerasana' 

Kneel on the floor with knees together and feet 18 inches apart.

Keep your hips on the floor but do not rest your body on your feet. 

Keep your feet next to your thighs.

Keep the wrists on the knees Palms should be turned upwards and the thumb and first finger should be joined Other fingers should be open, Keep the back straight and rigid.

Stay in this position for as long as possible by taking deep breaths.

Then let the palm rest on the knee for some time.

Benefits of 'Veerasana'

This asana cures knee pain due to arthritis.

The flatness in the soles disappears.

The ankles and feet are stressed in this asana so that proper arch is created but it takes a long time, For this do this asana for a few minutes every day for several months.

If there is pain in the heel or a bone growth in the heel, it heals.

This asana can also be done immediately after eating, and it will lighten the heavy stomach.

32. Siddhasana

Siddha means a pious and virtuous person who is almost divine a person who has attained supernatural achievements Siddha means saintly sage.

Siddhasana is the most important of all the asanas.

A person should regularly practice Siddhasana through 84 lakh asanas, then 72 thousand nadis are purified.

Siddhasana mastered is a blissful state.

Following are the steps to perform 'Siddhasana'

Sit on the floor with your legs straight in front of you.

Bend the left leg at the knee, hold the left foot with the hand, keeping the heel close to the thigh and place the left foot on the right thigh.

Bend the right leg at the knee and place the right foot on the left ankle with the right heel resting on the pubic bone.

Place the right foot between the thigh and the left foot.

Do not put the weight of the body on the heels.

Stretch the arms forward and place the back of the hand on the knee with the palm facing upwards.

Stay in this position for as long as possible, keeping the back, neck and head straight and erect, and keeping the eyes turned inwards as if nailed to the tip of the nose.

Loosen the steps and rest for some time now right heel first on thigh and then left foot on right ankle do the above asana for the same time as the previous asana.

Benefits of  'Siddhasana'

This asana keeps the pubic area upright.

Like Padmasana, this asana is a very relaxing asana for the body and mind.

Thighs tucked in and a stiff back keep the mind focused and sharp.

Stiffness of the knees and ankles disappears.

Improves circulation in the lower back and abdomen Therefore, the lower part of the spine and the abdominal organs become healthy.

31. Lolasana

Lol means oscillating back and forth or hanging like an earring.

In this asana, the feet and legs are placed like Gomukhasana.

The hands are placed on the floor near the hips.

The body is lifted and the weight is placed only on the palms and wrists. 

Looks like a hanging medal.

Following are the steps to perform 'Lolasana'.

Sit on the floor with legs spread straight ahead.

Place your palms on the floor near the hips.

Raise hips, Bend the right knee and pull back, Place the right foot under the left ankle and sit on it.

Bend the left knee back and sit on the ankle with the left foot under the right ankle.

The thigh will be placed in such a way that the right leg comes on the left leg.

Keep the toes pointed back.

Breathe in a few times, Exhale, Lift torso and legs off the floor Straighten your arms. 

Balance on your arms. Slowly rock your torso and legs back and forth.

Continue breathing normally.

Rest on the floor and release the thigh.

Cross the thigh on the opposite side and balance on the arms again.

Balance the body on the hands as long as possible.

Benefits of 'Lolasana'

This asana strengthens the wrists and hands.

Back muscles and abdominal organs get strength.

Leg muscles become flexible.

Secondary muscles in the hand develop and improve.

30. Gomukhasana

Go means cow and mukha means face. One of a musical instrument is also called gomukh.

Following are the steps to perform 'Gomukhasana'

Sit on the floor with your legs straight in front of you.

Place your palms on the floor and lift the hips up.

Bend the left knee backwards and sit on the left foot lifting the hand off the floor

Lift the right leg up and place the right thigh on the left thigh. 

Lift the ankles and with the help of the hands bring the ankles and the backs of the heels together so that they touch each other.

Keep the ankles flat on the floor and the toes pointed back.

Raise the left arm above the head and bend it at the elbow and place the left palm below the neck between the shoulders.

Bring the right hand down and bend it at the elbow and raise the hand next to the elbow from the back. 

The right hand should be at the level of the shoulder blades and between them At the back side between the two shoulders, both hands are cupped together.

Stay in this position for 30 to 60 seconds, breathing normally, keeping your neck and head straight and eyes straight ahead

Release the arms Straighten the legs and repeat this asana on the other side for the same time as before, alternating the words left and right.

Do this reverse side pose, then release the arms behind the back, straighten the legs and rest.

Benefits of 'Gomukhasana'

This asana cures leg cramps, Leg muscles get flexibility. 

In this asana the chest becomes well inflated and the back becomes straight and flat. 

The shoulder joints get unrestricted movement and the back muscles of the waist are fully stretched.

29. Paripurna Naavasana

Paripurna means whole. This asana got its name from the fact that it looks like a boat equipped with whales.

Following are the steps to perform 'Paripurna Naavasana'

Sit on the floor with your legs spread straight in front, palms on the floor near your hips, fingers pointing towards your feet, keep your arms straight and your back straight.

Exhale, Keep the torso locked at the back and at the same time lift the feet off the ground.

Be careful not to let any part of the spine touch the floor.

The angle of the toe should be 60 to 65 degrees.

Lift the palms from the floor and extend the arms forward keeping them parallel to the floor and close to the thighs.

Stay in this position breathing as usual for half a minute and gradually increase this time to one minute.

Exhale, lower your arms, place your feet on the floor, lie down and rest.

Benefits of  'Paripurna Naavasana'

This asana relieves people who have a gas problem due to flatulence and those who have stomach problems. 

This asana reduces waist fat and strengthens the kidneys.

28. ArdhaNaavasana

 The name means boat, ship and the seat is thought to resemble a boat.

Following are the steps to perform 'ArdhaNaavasana'

Sit on the floor with legs spread straight in front and keep them straight.

Interlace the fingers and place them behind the head above the neck.

Exhale, Keep the torso arched back and at the same time lift the legs off the ground Keep the knees firmly bent and the toes locked.

Now the balance of the body will be on the hips.

Be careful not to let any part of the spine touch the floor Now feel the hold of the abdominal muscles and the lower back.

Keep the feet at an angle of 30 to 35 degrees from the floor with the scalp at the level of the toes.

Stay in this posture for 20 to 30 seconds with deep breathing. If you can stay in this posture for a minute, it indicates that your abdominal muscles are strong.

Do not hold your breath while doing this asana, inhale and exhale as this will exercise the abdominal muscles and the abdominal organs.

Benefits of 'ArdhaNaavasana'

Vigor comes in the spine, consciousness arises in the spinal cord.

The spine becomes stronger.

Movement remains stylish even in old age.

27. Adhomukh Shwanasana

Adhomukh means face down, shwan means dog so named because it looks like a dog with its head down, front legs down and back legs up.

Following are the steps to perform 'Adhomukh Shwanasana'

Lie on the ground with your feet extended and facing the ground, leaving a foot gap between your steps.

Place the palms on the side of the chest and keep the fingers straight and pointed towards the head.

Exhale and lift the torso off the floor Straighten the arms. 

Turn the head inwards towards the feet and lower the scalp to the floor Keep the elbows straight Keep the back straight.

Keep the leg straight and pull the heel down without bending the knee.

Keep the soles of the feet and the heels completely flat on the floor, the steps parallel to each other and the toes pointed straight ahead.

Stay in this asana for a minute with deep breathing then exhale lift your head off the floor stretch your torso forward slowly lower your body to the floor and relax.

Benefits of 'Adhomukh Shwanasana'

If you are tired, staying in this asana for a longer period of time will remove the fatigue and return the lost energy to the body. 

This asana is useful for the players of racing events.

This asana strengthens the ankles and makes the legs straight.

Abdominal muscles are strengthened, People who find it difficult to perform Shirasasana should do this asana. 

Brain cells get rejuvenated and helps reduce heart rate.

26. Udharvmukh shwanasana

Udhrvamukha means upturned face and shwan means dog.  A dog stretches its limbs and raises its head, which is the posture as seen, hence the name.

Following are the steps to perform 'Udharvmukh shwanasana'

Lie face down on the floor.

Keep a distance of two feet between the steps, Keep the toes pointed straight back, Palms on the floor next to the waist, Fingers pointed towards the head.

Breathe, Lift the head and torso, Extend the arms fully, Try to push the head and torso back as far as possible without bending the knees to the floor.

Keep the legs straight and keep the knees tight, but do not bend the knees to the floor.

Fully stretch the spine, thighs and abdominals and maximally contract the hips. 

Bring the chest forward Fully extend the neck and maximally retract the back of the pelvis.

Stay in this position for half to a minute while taking deep breaths. 

Bend the corners to loosen the tension and rest on the floor.

Benefits of  'Udharvmukh shwanasana'

This asana rejuvenates the spine.

And it is especially beneficial for people suffering from back stiffness, People suffering from back pain, sciatica and herniated discs are benefited by this asana. 

This asana strengthens the spine and cures back pain Chest bloated lungs become flexible. 

Improves blood circulation in the abdominal area And that part remains intact.

25. Bhujangasana

Bhujang means snake, lie on the floor with your face towards the floor, lift your upper body from the torso and tilt your head back like the claw of a snake trying to bite.

Following are the steps to perform 'Bhujangasana'

Lie on the floor with your face facing the floor Keep your legs extended and close together Keep, your knees straight Keep your toes pointing backwards.

Place the palms on the floor near the abdomen.

Inhale, Press the palms firmly on the floor and lift the torso up and Exhale twice.

Inhale, lift the upper body from the torso in such a way that the thighs remain close to the floor.

Stay in this position with weight on the feet and palms.

Contract the anus and gluteal muscles and keep the thighs erect.

Stay in this position for about 20 seconds, breathing normally.

Exhale, Bend the elbows and lower the torso to the floor Repeat this asana two to three times and rest.

Benefits of 'Bhujangasana'

This asana is a panacea for back pain.If the spinal discs are slightly displaced, this asana will bring them back to their original position.

The spine becomes strong and the chest becomes fully inflated.

24. Nakrasana

Nakra means crocodile so named because this asana involves the many changing positions of a crocodile catching its prey.

Following are the steps to perform 'Nakrasana'

Sleep on your back with your face to the floor.

Bend the elbows and place the palms on the sides of the waist.

Keep a distance of one foot between the two steps. 

Exhale and lift the whole body a few inches off the floor keeping the palms and toes in focus. 

Keep the body straight like a baton and the knees bent Keep the body parallel to the floor.

Inhale and exhale for some time and simultaneously lift the hands and feet from the ground and lean the whole body forward one foot.

Jump forward four to five times, keeping the body parallel to the ground after each jump.

Now reverse the movement and, exhaling, jump back one foot at a time and come to the original position.

Lower your torso to the floor and relax.

Benefits of  'Nakrasana'

This asana strengthens the wrists and removes brain fatigue.

The whole body gets a new life and the body starts to feel energetic.

Considering that the movement in this asana puts a lot of pressure on the wrists. 

This asana should be done slowly and step by step, otherwise the wrists may hurts.

Reduce stress and anxiety, regulates blood pressure.

23. Chaturanga Dandasana

Chatura means four, Anga means organ or part of it and Dand means arm. Lie on the floor and keep the weight of the body on the palms and toes. 

Exhale and keep the body parallel to the ground like two arms and two feet, this four organs of the body support the body. 

In western exercise this asana is similar to dips.

Following are the steps to perform 'Chaturanga Dandasana'

Lie straight on the floor with your face facing the floor.

Bending the elbows and palms near the waist.

Keep the feet 4 ft. apart from each other.

Exhale and lift the whole body a few inches off the ground keeping the weight on the hands and toes. 

Keep the whole body parallel to the ground from head to toe and stiff as a stick Keep the knees firmly bent and breathe as usual and stay in this position.

Gradually stretch the whole body forward and let the weight of the foot rest on the top of the toe.

Stay in this position for about 20 seconds as usual or with deep breathing. It is okay to repeat these movements many times. 

Then lie down on the floor and rest.

Benefits of  'Chaturanga Dandasana'

This asana strengthens the arms and makes the wrists flexible and strong.

Abdominal organs contract and improve in this asana.