Vakrasana

"Vakra" means "twisted". This asana is designed to twist the spine to the right and left side in from its erect position.Sequence:
1. Sit on the floor with both legs stretched out together, toes erect, spine erect and both hands straight and palms resting on the floor.
2. Bend the left leg at the knee and place its heel near the thigh.
3. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest.
4. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain flat on the floor.
5. Now turn the neck and the trunk to the right, twisting the spine and look back above the shoulder. Continue smooth breathing.
6. In this asana the spine is to be kept straight.
7. The lower end of the spine and both the hips be placed well on the floor and stabilize them.
8. Then with the support of the neck and shoulders twist the upper vertebrae to the right. At the same time, the standing knee is kept close to the chest.
9. Along with the neck, the sight should also be turned to the right side and stabilize it in that direction.
10. While releasing, first turn the neck to the front.
11. Restore the hand to its place.
12. Straighten the left leg and take the sitting position.
13. This asana should be retained for minimum two minutes on each side. With more practice this duration can be increased to six minutes.

Cautions:
1. Attaining the perfect posture at the end chance should be avoided as it may strain severely.
2. You can attain the perfect posture gradually by practicing daily. Therefore a gradual development of attaining the correct pose is recommendable, rather than attaining it in the first place and straining yourself badly.

PASCHIMOTHANASANA

"Paschima" means 'behind', 'back' or 'posterior' and 'Uttana' means to stretch out in Sanskrit. "Paschimotana" means stretching the posterior regions of the body.

Sequence:
1. Sit upright in Sukhasana, keeping the head, neck and spine erect.
2. Stretch your legs straight out in front of you and keep them together.
3. Keep the knees straight.
4. Place the palms on the respective knees.
5. Bend your trunk and head slowly forward and downward from the waist. While doing this, slide forward the hands along the shins and grasp the corresponding big toes with the index finger, middle finger and thumb of each hand without bending the knees.
6. Keep the head between the upper arms and pull the big toes steadily. While doing so, bend further forward, curve the spine and aim your forehead towards the knees.
7. Take a deep breath and exhale slowly.
8. Lower the head down as far as you can towards the knees, drawing in your abdominal muscles gently, still grasping and pulling the big toes and keeping the knees straight.
9. Bend the arms and rest the elbows gradually on the floor.
10. Using the elbows as levers, rest your forehead on the knees which should not be raised or bent.
11. Exhale completely.
12. Holding out your breath, stay in this posture for a few seconds or as long as you are comfortable.
13. Return slowly and smoothly in the reverse order to the starting position.
14. Freely exhale and inhale until your breathing returns to normal.

Caution:
1. Perform Paschimotanasana on an empty stomach.
2. Persons who have back trouble or have undergone any abdominal operation should practice this asana only on the advice of a doctor who is knowledgeable about yoga.
3. Persons who have slipped disc or hernia and women who are pregnant must not practice this asana.
4. Do not release the posture suddenly and get back to the starting position quickly. Unbend the spine slowly and gently while returning.
5. Be relaxed and comfortable in the final position and do not allow the body to become tense.

Matsyasana

"Matsya" means "fish" in Sanskrit. If a person lies steadily on water in this posture, he can keep floating on it easily like a fish without the help of the hands and legs, as the name of the asana suggests.

Sequence:
1. Form a footlock in Padmasana with the knees touching the ground.
2. Lean hack gradually on your elbows and lie flat on your back with the support of the hands and elbows.
3. Bring the hands backward towards the head and place your palms flat on the floor under the corresponding shoulders in the reverse direction.
4. Pressing down the knees and palms and pushing your chest and abdomen forward, raise the shoulders, back and hips from the floor, supporting the body with your hands. While raising them, make an arch of the spine and, simultaneously, bend your head and neck backward as far as you can to place the crown of your head perpendicularly on the floor.
5. Bring your hands forward and grasp the back of your thighs with your palms.
6. Using your elbows for leverage, raise your chest and abdomen and, accentuating the arch of the spine, place the crown of your head in position on the floor.
7. Make hooks of the index finger, the middle finger and thumb of each hand and catch in each of them the opposite big toes and pull them gently.
8. Maintain this position comfortably, breathing deeply and rhythmically.
9. Return slowly in the reverse order to the starting position of Padmasana.

Savasana

"Sava" means "dead body" in Sanskrit. To practice this asana, one should lie motionless on the floor like as dead body in order to secure complete relaxation of all parts of his body and remove tensions, both physical and mental.

Sequence:
1. Select a quiet and well-ventilated place.
2. Spread your carpet on a firm and flat surface.
3. Wear only minimum clothing.
4. Lie flat on your back at full length.
5. Rest your head in a comfortable position with the face turned upwards.
6. Stretch out your legs at full length.
7. Legs should be kept sufficiently apart.
8. Keep the knees slightly flexed.
9. Extend the arms fully and rest them lightly on their respective sides with the hands about a foot away from the thighs.
10. Palms should be turned upwards and fingers slightly curled.
11. Allow your mouth to fall open slightly.
12. Drop your chin and let your lower jaw sag a little.
13. Allow your teeth to part a little.
14. Close your eyes gently.
15. Breathe naturally through the nose and do not attempt to regulate your breathing.
16. Lie perfectly still like a corpse and persuade all your muscles to relax completely.
17. Relax your mind by freeing it from immediate cares, conflicts, worries and fears.
18. As you relax, allow your mind to run over every part and organ of your body from head to toe. Get a picture of each part in your mind and 'let go' without any conscious effort.
19. If there are any parts of your body that still feel taut, relax them by releasing the muscles.
20. Be aware of only your breath and follow its rhythm until you lose consciousness of your body. 21. As you regain consciousness of the body, take a few deep breaths.
22. Join your legs slowly and bring back your arms to their respective sides.
23. Open your eyes gently.
24. Stretch your limbs and get up slowly to the sitting position and then to the standing position.

Caution:
1. Do not practice under glaring light.
2. Always relax on a firm and flat surface.
3. Do not yawn at any stage of the practice.
4. Do not keep your hands under your head or on your chest.

HALASANA

The reference of this Asana is not found in any old text. It is a very important Asana which has come through tradition. It is know as Halasana because in its final position the body resembles the shape of Indian plough.

Sequence
1. Take supine position hands straight by the side of thighs, palm resting on the gorund.
2. Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.
3. After few seconds raise your legs further up to 60° angle and maintain.
4. Now slowly bring the legs at 90° angle.
5. Pressing both the hands bring the legs little towards the head.
6. Continue the bending of legs till toes touch the ground and then stretch your legs backward as far as possible.
7. Now place both the palms on the head making finger lock. Bring the elbows on the ground.
8. While returning back to the original position first release the finger-lock. Stretch the hands straight and place them on the ground by the side of the body.
9. Lower the waist and raise the legs from the ground. Slowly let the waist rest on the ground and stop bringing the legs at 90° angle.
10. Slowly come back to the original position.

Remember :-

1. Do not bend legs at the knees while raising them up.
2. Do not raise the legs by giving jerk.
3. After reaching the angle of 90° go ahead carefully balancing your weight. Sometimes due to gravitational force, the legs may fall backward on the ground with jerk, therefore, control yourself.
4. While stretching the legs backward balance your weight on the hands and also while returning use hands for balancing the weight.
5. Do not forcibly stretch your legs if they are not in a position to touch the ground. Stretch them as far as they are stretched easily. Maintain it. Gradual practice will make body capable of moving forward and flexibility will be developed.