Bharadvajasana:

The asana dedicated to sage Bharadvaja who was one of the Saptarshis (Seven Great Sages Rishi) in the present Manvantara; the others being Atri, Vashishtha, Vishvamitra, Gautama, Jamadagni and Kashyapa.

Step 1:

Get down on the ground and extend your legs ahead. Shift all your weight onto the right hip, bend your knees and fold your legs by swinging them to the left side.

Step 2:

Inhale on a count of 3 and lift up yourself by lengthening the upper body. Exhale and twist to the right keeping the left hip close to the floor. Exhale on the count of 3.

Step 3:

Hold your right knee with your left hand and place your right hand by your side, close to the right hip. Continue to twist your torso and turn your head to the right and press your shoulder blades against your back firmly.

Step 4:

Hold the pose for half a minute or more, exhale and release. Relax and repeat with the other side.

Step 5:

Rest in Child’s pose, if you feel exerted.

Benefits:

1.  Relives lower back pain and neck pain and sciatica.
2. Improves digestion and help to relive stresses.
3.  Good for pregnant women’s.
4.  Messages the abdomen.
5.  Improves blood circulation and increased energy flow.
6.  Stretches spine, shoulders and hips.

Suggestion:

1. If you suffer from headache, neck pain, leg injury.
2.  High or low blood pressure then performs this under supervision of experienced teacher.

Ustrasana- Camel pose (उष्ट्रासन):

The name comes from the Sanskrit words (Ushtra) meaning "camel",and Asana (आसन,) meaning "posture" or "seat".

Step 1:

Kneel on mat, place both hands on your hips and bend backwards..

Step 2:

Hold right ankles or heel with right hand and left ankle or heel with left hand.

Step 3:

Bend your neck and head backwards as much as you can and push waist area slightly forward.

Step 4:

Now Breathing should be normal for 6 to 10 seconds in this position.

Step 5:

After 6 to 10 seconds return to the first position by bending forward.  Release your hands from heels. This is your one round of Ushtra Asana. Repeat this for some more rounds.

Benefits:

1.  Improves digestion and posture.

2.  Reduces fats on thighs and relives lower back pain.

3.  Helps to overcome menstrual discomfort.

4.  Stretches and opens the front of body.

5.  Improves flexibility of the spine.

Suggestion:

1.  Back, head or neck injury then perform this under supervision of experienced teacher or avoid this.

2.  High or low blood pressure then performs this under supervision of experienced teacher.

Ardha Matsyendrasana-Half Lord of the Fishes Pose(अर्धमत्स्येन्द्रासन)

Sanskrit, “ardha” means half, “matsya” means fish, “indra” means ruler, and “asana” means pose.

Steps:

Step 1:

Sit with a straight spine; sit on a block or pillow, something sturdy. Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).

Step 2:

Place the left hand on the right knee and the right hand behind you.

Step 3:

Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.

Step 4:

Keep the spine erect.
Hold and continue with gentle long breaths in and out.

Step 5:

Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet straight.

Step 6:

Repeat to the other side.

Step 7:

Breathing out, come back to the front and relax.

Benefits:

Cleans internal organs, well for digestion and elimination of wastes.
Stimulates liver, heart, lungs, kidneys and spleen.
Stretches the shoulders, hips, and neck.
Opens the chest and increases the oxygen supply to the lungs.
Increases flexibility, especially in hips and spine.

Avoid:

if severe Leg,neck or hand injury.
if you feels pain while doing any asana.