Please elaborate asanas and pranayamas you discussed in the answer.

Question

I appreciate your reply and would like to know more on asanas and pranayamas.

Answer 1

 

SHASHANKASANA (hare pose)
	Steps 1.Sit with legs folded backwards, heels apart, knees and toes together. 2.Adjust your hips between the heels (Vajrasana). Slowly raise your arms over the head. 3. While exhaling, slowly bend forward and stretch your palms on the floor with abdomen pressing against the thighs. 4.Then bring your face downwards and touch the floor with the forehead without raising the buttocks. Inhaling slowly, return to an upright position, reversing the process.

 

Answer 2

Makarasana - The Crocodile Pose

 

"Makar" is Sanskrit for 'crocodile'.

 

 

 

Sequence:

1. Lie down on the floor on your stomach with your hands on the sides. Your chin and chest should also be touching the ground.
2. Stretch out both legs to full length.
3. Separate both legs and place them on the floor such that the toes are pointing outwards and heels inwards.
4. The feet should be at right angles to the legs.
5. Raise your head and trunk.
6. Take your right hand under the left shoulder.
7. Hold the left shoulder gently with your right hand.
8. Grasp the right shoulder with your left hand gently.
9. The two hands should be making a double triangle one above the other.
10. Place your forehead on the triangle. Your face should be within the space created by both arms.
11. Close your eyes and relax your whole body.
12. Practice abdominal breathing. Remain in this position as long as you are comfortable.
13. Turn over.
14. Lie on your back and start again.

 

Answer 3

Savasana (shah-VAHS-anna)

sava = corpse

1. Lying on your back, lift your pelvis and slide your tailbone away to comfortably spread your lower back. Keep just a light, natural arch to your lower back. Rest your pelvis on the ground. Lengthen your legs, opening legs hip width apart. Let your legs and feet evenly and naturally roll outwards and feel your groin soften.
2. Lift your arms and shoulders up enough to spread your shoulder blades and back ribs. Ease your shoulders away from your neck. Then, rest your arms beside the torso at about a 45-degree angle. Place your palms up to encourage your chest and shoulders to open. Image your collarbone and chest spreading as your arms settle.
3. Lengthen the back of your neck by slightly moving your chin towards the chest. Once comfortable, take a slow deep inhale. As you exhale, let your body relax and sink into the floor. Maintain stillness as you relax and quiet the mind. Picture your whole body rejuvenating and resting. Feel your eyes relax into the sockets. Soften the tongue, lips, jaw and forehead. Let the heart, lungs, and other organs relax.
4. Continue to gaze inwards watching your body and mind rest. Relaxation can last from 5 to 20 minutes.
5. To exit, inhale bringing your legs into your chest and exhale gradually hugging your knees into your body and rock side to side several times. End rolling to the right pausing to feel your self mentally centered. Push from the right up to sitting. Take a moment to sit tall and feel the calmness Savasana has created.