Bhujangasana

'Bhujanga' means a serpent. In the pose of Bhujangasana, one imitates a cobra reared up on its caudal support and the hood fully expanded. So this asana is called Bhujangasana.
Technique: Lie on the floor with the face downwards. Relax all the muscles of the body. Place the palms on the ground underneath the shoulders. Slowly raise the head and the trunk like the hood of a serpent. Bend the spine backwards. Stretch the feet backwards so that the toes touch the ground. This will stretch well the muscles of the back and the shoulders. There will be strain on the abdomen. Hold the breath and hold this position for six to eight seconds. Then exhale and bring the head to its original position. When you first lie on the ground, keep the chin touching the chest. Hold the breath till the head remains in the raised position. Then exhale slowly. Practise this asana five to six times.
Advantages:
( 1 ) This asana removes spinal pain and cures other spinal disorders.
(2) This asana exerts pressure on the internal organs of the abdomen. It pushes waste matter to the anus and thus cures constipation and increases the heat in the body.
( 3) It strengthens the ovary and the uterus. It removes the disorders related to menstruation. This asana stimulates blood circulation in the uterus with the result that delivery becomes natural and easy.
(4) It exercises the spine properly, activates the abdominal organs and removes abdominal pain.
( 5) It develops the chest, the neck, and other parts of the head. It makes the body shapely.

Benefits of Meditation

1. This world is full of miseries and sufferings. If you want to get rid of the pains and afflictions of this Samsara, you must practice meditation. Meditation is the pathway to Divinity. It is the royal road to the Kingdom of Brahman. It is a mysterious ladder which reaches from earth to heaven (Vaikuntha or Kailasa or Brahman) from error to truth, from darkness to light, from pain to Bliss, from restlessness to abiding Peace, from ignorance to Knowledge, from mortality to Immortality. Meditation leads to knowledge of the Self which brings about the eternal peace,supreme Bliss. Meditation prepares you for the integral experience or direct intuitive knowledge.
2. Truth is Brahman. Truth is Atman. Truth is quite pure and simple You cannot realise the Truth without reflection and meditation. Be silent, Know thyself. Know That. Melt the mind in That.
3. Without the help of meditation you cannot attain knowledge of the Self. Without its aid you cannot grow into the Divine state. Without it you cannot liberate yourself from the trammels of the mind and attain Immortality. If you do not practice meditation, the supreme splendour and faceless glories of Atman will remain hidden from you. Tear the veils that cover the soul by practicing regular meditation. Rend asunder the five sheaths that screen the Atman by constant meditation and then attain the final beatitude of life.
4. The fire of meditation annihilates all foulness due to vice. Then suddenly comes knowledge or Divine Wisdom which directly leads to Mukti or final emancipation.

Parvathasana

Parvata means a mountain. This asana is also known as 'Viyogasana', because it involves a special technique of Yoga. Only healthy persons should practise this asana.
Technique: Sit in Padmasana. Join the palms of the hands. Stretch the arms vertically up over the head. Some persons perform this asana sitting in the posture of Veera­sana. But the Padmasana posture is better than the Veerasana one.
Advantages:
(1) As both the arms are kept vertically up in this asana, the 'Prana' is sublimated.
(2) If Suryabheda Pranayama or Anuloma-Viloma Pranayama is practised for fifteen minutes before performing this (Parvatasana) asana, the lungs, the abdomen and the spine become strong and healthy.
(3) This asana gives sufficient exercise to the muscles of the arms.

Dhanurasana

Dhanusha means a bow. The hands are used like a bowstring to pull the head, trunk and legs up and the posture resembles a bent bow. Therefore this asana is called Dhanurasana. This asana bends the spine backwards. It is a combination of Bhujangasana and Shalabhasana. If Bhujangasana, Shalabhasana and Dhanurasana are per­formed together, they are very beneficial to the body. This trio works contrary to Halasana and Pashchimottanasana which bend the spine forward.
.Technique: lie prone on the floor on the stomach, face downwards. Relax the muscles. Keep the arms resting alongside the body. Bend the legs at the knees. Raise the arms and hold the ankles with the hands. Raise the chest and the head. Fill the lungs with air. Straighten and stiffen the hands. Stiffen the legs also. The body now assumes the posture of a convex arch. If you lift the legs up, you can raise the chest. Hold the breath. Then exhale slowly. Attempt to keep the knees together.
In this asana, the abdomen supports the whole body. So practise this asana when the stomach is empty. The body in Dhanurasana pose gets good exercise if it is lightly rocked from left to right and forward and backward. Stay in this posi­tion as long as possible. It can be practised five to six times.
Advantages:
( 1 ) This asana gives a good massage to the abdomen so it cures prolonged constipation, dyspepsia and other disorders of the stomach.
(2) It cures spinal hump and rheumatism of the legs, the knees and the hands.
( 3) It reduces fat. It activates the intestines and increases the digestive power. It nourishes all the abdominal organs by supplying blood to them.
(4) This asana is a blessing to those who suffer from gas and other intestinal disorders.
(5) Like Halasana, this asana rejuvenates the spine. It prevents bones from being untimely degenerated. It activates the pancreas and insulin is produced in proper proportion.
( 6) One who regularly practises Halasana, Mayurasana and Dhanurasana never becomes lazy. One is always active and energetic.
( 7) This asana is very beneficial specially to women because it alleviates the menstrual disorders and improves the reproductive system.

Matsyasana

This asana is known as Matsyasana because in this asana, with the help of Plavini Pranayama, one can float on the surface of water, like a fish. 'Matsya'is the Sanskrit word for fish. This asana is not very difficult to perform. Some practice will enable one to perform this asana easily. This asana is very useful for concentration, meditation and self-realization. There are three techniques to perform this asana.
Technique 1 : Lie flat on the back. Start with the Padmasana pose with the right leg on the left thigh and the left leg on the right thigh. Lock the forearms and rest your head on them. Breathe normally. This is the first technique of practising Matsyasana.
Technique 2 : Sit in Padmasana and then lie flat on the back. Hold the left toe with the right hand and the right toe with the left hand.
Technique 3 : Sit in Padmasana and lie flat on the back. Slide the head backwards in such a way that the crown of the head and the hips would support the body. Between the head and the hips, an arch is formed similarto a bridge. Now stretch your arms forward and hold the toes with the fingers. In this . technique, the neck is pulled in such a way that it gives the body the shape of an arch.Fat persons having bulky muscles of their legs can perform this asana instead of practising Padmasana.First practise Padmasana. Then practise Matsyasana. This asana should be done for ten seconds at the beginning. Increase the time gradually. At the time of the completion of the asana, loosen the head with the help of the hands. Sit and practise Padmasana.
Advantages:
(1 ) The stiffness in the neck-muscles and the dullness around the throat-muscles caused by Sarvangasana can be alleviated by practising Matsyasana immediately after performing Sarvangasana.
(2) The windpipe and the soundbox remain open while practising this asana. This induces deep breathing.
3) This exercise enlarges the thoracic cage and allows deeper breathing. It tones up the digestive system.
( 4) This asana is beneficial to those suffering from asthma. It removes the disorders of the entire respiratory system.
( 5) It activates the spinal column and the muscles of the back.

Padmasana

'Padma' means lotus. Padmasana acquires its name because when performed this resembles a lotus. This is also known as Kamalasana. This is best suited for meditation and for reciting 'mantras'. This is beneficial to both men and women.
Technique: Sit on the ground. Spread the legs forward and place the right foot on the left thigh and left foot on the right thigh. Some persons like to place first the left foot on the right thigh and then to put the right foot on the left thigh. Either process is right. Let the left hand rest on the left knee and the right hand on the right knee. (See figure.) Let the tips of the thumbs of both the hands touch the tips of the index fingers. Keep the head and the spinal column erect. Keep your eyes close or open. Those who can place only one leg on the thigh should practise this asana daily with zeal. They will be able to perform this asana easily after some practice. Stay in the final position for one or two minutes in the initial stage. Later, increase the time gradually.
Advantages:
(1) This asana is useful for Japa, Prana­yama, Dharana (Retention or Concentration), Dhyana (Meditation) and Samadhi (Self-realisation).
(2) This asana stimulates the endocrine glands.
(3) This asana is useful to cure diseases like asthma, insomnia and hysteria. It is greatly beneficial to the persons suffering from insomnia.
(4) This asana relieves the body of its excessive fat and it increases the vitality.