P R O C E D U R E
Needless to say that India is the origin for "YOGA ASANA". In our beloved country hermits are called "YOGIS". "ASANA" means seating position. Only Yogis were reportedly practicing Asana in the early days. Hence the Asana is named after "YOGIS".

I would like to teach you "Lotus Position" as the first lesson.

PADMAM + ASANA = "PADMASANA"

PADMAM means Lotus. Asana means, as you know, position.

"PADMASANA" is the unique asana to perform meditation. When we practice "PADMASANA" our backbone becomes straight. This enables us to inhale as much oxygen as we need. As a result our lungs are functioning to its fullest capacity.

P R A C T I C E

Spread a yoga mat on an even floor and sit down as usual on it. Fold your right leg with the help of your hands and keep your right foot on your left thigh. your heel should touch your lower abdomen. Likewise, keep the left foot on the right thigh, the heel should touch the lower abdomen. The lower portion of your feet are supposed to be facing upward. Both the knees should touch the floor firmly, sit straight.

The beginners will find it difficult to perform it perfectly according to the instructions. Somebody may be able keep one leg on the thigh but not the other. The heel may not touch the lower abdomen. It would be severely paining for some people. These difficulties will vanish automatically in the course of regular practice. Eventually your perseverance will be brought to fruition. If your practice "Lotus Position" not less than 10 minutes every day it will have a very good effect as for as your health is concerned.

It would be wise to start practicing Yoga from Half Lotus position. Those who are unable to practice Lotus Position being a beginner, they can practice this Half Lotus Position. With in a month's time you will find it easier to practice Lotus Position.

First Position
Spread the Yoga Mat on an even floor and sit down in normal position folding the legs. Keep/place your right foot on your left thigh. Your right heel should touch your lower abdomen. The lower side of your right foot should be facing upward. Sit straight. Now you are in the Half Lotus Position.

Second Position
Keep/place your left foot on your right thigh. Your left heel should touch your lower abdomen. The lower side of your right foot should be facing upward. Sit straight. Now you are in Half Lotus Position.

PUJAM means Arm.

Asan means Position.

As you will look like a Cobra while practicing this position it is named after Cobra.

It is an ideal position for Beginners to start with.

P R O C E D U R E
Step 1:
Lie face down on an even floor covered with a Yoga Mat. Keep your palms close to your chest. Both of your elbows should be facing upward. Now your chin should touch the floor.

Breathe deeply and steadily. Press your palms against the floor and raise your head as far as possible while bending your body backward. In this stage your lower abdomen and navel should touch the floor.

It is not at all advisable to stiffen your abdomen. You can stay put in this position up to 10 seconds or more without straining. You can practice this position up to 3 times or more as you please. It is very important that your mouth should not be open while practicing Cobra Position.

Step 2:
Follow the Step no. 1 as it is. Now raise your head further. You should ensure that you are not bending your arms. Bend backwards fully as for as possible. You can stay put in this position for about 10 seconds or more.

You can perform this Yoga Position up to 3 times or more after brief interval between each spell.

When you perform this Yoga Position you would look like a Locust. That's why this position has been named after Locust.

P R O C E D U R E
Step-1:
Lie facedown on an even floor covered with a Yoga Mat. Stretch out your legs and keep them close to each other. Stretch out your arms close to your body towards your legs keeping your palms upwards. At this stage you are prepared to start performing Locust Position.

Step-2:
Hold your breath now. Press your first against the floor firmly. At this stage stiffen your hip as for as possible. Then lift up your legs slowly without bending your knees even a little bit. This position is called Locust Position. Stay put in this position up to 10 seconds or more without straining. You can breathe freely without any restriction. Get back to your earlier position and relax yourself for a while. May be it seems to be easy to perform this Locust Position while seeing the snap. Really it would be very tough to practice it perfectly. Don't give up until you attain perfection in performing this position.

'DHANU' means 'BOW'.

'DHANURASAN' means 'BOW POSITION'.

After seeing the snaps you will understand as to why this position has been named after 'Bow'.

P R O C E D U R E
STEP-1:
Spread your Yoga Mat on an even floor. Lie face down on the bed sheet. Stretch out your hands and keep it close to the body. Now relax yourself. Then bend your legs and hold them with the help of your hands above the ankle. Lift your head up while bending your back, stiffen your body and then raise your thighs while holding the legs above the ankle. Imagine as if your body is a Bow and your hands are the string. Stay put in this position up to 10 to 15 seconds without straining. Then rest a while lying facedown.

STEP-2:
Follow the First Step as it is. Then swing back and forth in this position. You should make sure that your face touches the floor while you come forward. While you swing backward your lower abdomen and thighs should touch the floor. Now your head and chest should be raised upward. You can practice this position 3 times or more. It would be noteworthy to remember always that BREATHING IS AUTOMATIC. In other words you need not control your breathing while practicing 'Bow Position'.

You will get rid of kidney related complaints if you keep practicing this yoga position regularly. This is the unique yoga position for kidney related diseases. As you know next to heart, kidney is considered to be the vital part in your body as it performs a vital role. Kidney removes waste products from the blood and produce urine. As a result your blood is cleansed and you are enabled to lead a disease-free life keeping your kidneys intact by practicing this Powerful Position.

P R O C E D U R E
Step-1:
Lie on your back on an even floor covered with a Yoga Mat. Stretch out your legs and keep them close to each other. Stretch out your arms upwards keeping them close to your ears. Keep your mouth close.
Step-2:
Breathe deeply and then hold your breath for a while. Now you get up slowly to follow the next step.

Step-3: Breathe freely. There is no restriction in your breathing. Now bend your body forwards and then hold your toes firmly.

Step-4:
Breathe deeply and freely. Bend your body further and keep your face between your knees and elbows. Make it sure that your elbows are touching the floor, mind you your knees should be straight. This position is called Powerful Position. You can stay put in this position for 10 seconds or a little more without straining. Industrious women would find it easier to practice this yoga position.

It would be appropriate to know a little about your pituitary gland before knowing about halasan. PITUITARY GLAND is a small gland at the base of the brain. This gland produces certain hormones which influence the growth of your body and its development. Plow position is the ideal position which will activate your pituitary gland because pituitary gland is considered to be the vital gland of your body. Ladies practicing this position are enabled to breastfeed their babies abundantly. You can lead a disease free life if you keep practicing this plow position along with certain other Yoga positions.

P R O C E D U R E
Step-1:
Lie down on your back on an even floor covered with a Yoga Mat. Stretch out arms towards your legs and keep them close to your body. Your palms should be touching the floor.

Step-2:
Hold your breath in this position, stiffen your legs and arms; raise both of your legs simultaneously while pressing your palms firmly against the floor.

Step-3:
Raise your legs further. Bend your back towards your head.

Step-4:
Bend your legs further towards your head as for as possible and land your toes on the floor. Stay put in this position for about 10 to 15 seconds without straining. Now you should breathe freely. Now you are in PLOW POSITION. Repeat it up to 3 times or more. At the same time you'd better don't forget to follow the following 4 important steps while practicing this position.

• While start landing your toes on the floor bring your knees above your forehead.
• Bring your knees just above the head bending your back further.
• Bend your back further and bring your thighs above the forehead.
• Fold your hands and keep them between the head and toes as illustrated

MAYUR means PEACOCK.
You will look like a peacock in this yoga position, so it is named after the peacock. You can keep yourself so trim like a peacock by practicing this Peacock Position - Mayurasan regularly.

P R O C E D U R E
Step-1:
Kneel down on the floor covered with a Yoga Mat on all your fours. Keep your hands 6 to 8 inches away from your kneels. Both your little fingers should be very close to each other. It is very important that all your fingers should be facing your kneels.

Step-2:
Keep your stomach on your elbows bending your arms. Now make it sure that your whole body rests on your elbows while leaning your head and shoulder forwards.

Step-3:
Lean forwards further and lift up your legs steadily. You can breathe freely. Stay put in this position up to 10 seconds or more without straining. When you complete practicing this Peacock Position you should land your toes first and then your heels. Relax yourself for a while. Then you can repeat the aforesaid procedure up to 3 times or more with brief interval between each spell.

In Sanskrit 'Shanthi' means .

You can tranquilize yourself while practicing this position. At the same time you will not become unconscious. It is also called 'Corpse Position '.

P R O C E D U R E
Lie on your back on an ever floor covered with a Yoga Mat. Stretch out your legs and keep them close to each other. Also stretch out your hands towards legs and keep them close to your body.

Don't stiffen any of your body members. Keep your face upward, close your eyes; let your muscles relax slowly and systematically one by one.

Concentrate your mind imagining as if you are in a pleasant environment. You should try your level best enjoying the illusion as if real. Meantime you should feel that you are getting rid of your pain, mental agony, sufferings, diseases and lethargy. Now imagine that you are so happy, very active, hale and hearty.

Now send a message from your mind to each of your body members to relax your muscles. It is very vital that you should travel through your body with the help of your mind from your toes to your head.

Send a communication from your mind to your body members one by one as follows:
Example: Send a message to your legs like this. "OK, my legs, relax yourself slowly, you are becoming active : you are getting rid of your problem (if any) right now miraculously. Now you are getting power from the heavens."

Send message from your mind to all other body members one by one like this.

Then concentrate your mind between your eye brows. Now you should imagine that a candle is glowing in between your eye brows.

It is advisable to practice this as long as you can. You should make it sure that you are not sleeping while performing this position. There is no great difference between this Shanthi Asan and Meditation.

If you keep striving you will be able to perform Meditation perfectly in the future.

There are various ways to meditate and a unique technique is explained below.

The first & foremost point is time and environment. It is good to meditate at the same place at a regular time so that it will become habitual. You must select an exclusive place for meditation. A calm atmosphere should be created for meditation no matter how long/short you are about to meditate.

Early morning is always the ideal time for meditation.

Lotus Position is meant for meditation. In this position your back will be always straight. If you find it difficult to sit in this Lotus Position for a longer time you can prefer sitting in Half Lotus Position in order to reduce your strain.

When you start meditating you will have a new and strange experience initially.

1. Control your thoughts and focus on meditation though it would be bit hard to do so in the beginning.
2. Don't have any doubt about yourself and be confident that you can meditate perfectly sooner. Optimism is utmost important for meditation.
3. You will be diverted by your own thoughts and memories, but you need not mind about these petty issues, instead try your best to focus on meditation.