Uttanasana is Sanskrit word where uttana stands for intense stretching and asana means posture. It has been formerly called as standing forward bent pose in English. In this asana the spine must be bent to give it an intense stretch. This asana owns amazing miracles like rejuvenating your body and increases the speed of blood circulation in your head, this gives a refreshing energy to your brain. Let’s get into deep to know about uttanasana

1. This asana starts with other asana called Tadasana. So after getting into tadasana.
2. Exhale, bend forward and place fingers on the floor, then place the palms on the floor by the side to the feet, behind the heels. Here try not to bend the legs at the knees.
3. Now hold the head up and stretch your spine gently. Then move hips a little forward towards the head so as to bring the legs perpendicular to the floor.
4. Continue to maintain in this position until two deep breathes.
5. Now exhale and move your upper body and rest the head on the knees (as shown in fig)
6. In this position, do not lose the grip in the knees, hold your knees well enough to hold for a minute with even and deep breathing.
7. Inhale and raise the head from the knees, without lifting palms from the floor as in step 3.
8. After two deep breathes , take a deep inhalation, lift the hands from the floor and come to the initial position i.e., Tadasana

• On regular practice this asana cures stomach pains and tones the liver, the spleen and the kidneys.
• This asana gives good stretch to your back, hips, calves, and hamstrings
• After completing this asana (i.e., as soon as you reach tadasana after uttanasana) you can experience refreshing calm and coolness in mind.
• This asana is a boon for women who suffer pain due to menstrual periods, as it helps in relieving stomach pain.
• Due to the increased blood circulation in brain, it soothes the brain cells, so it greatly help in controlling stress and anxiety.
• This asana slows down the heartbeat, this help the person suffering from high blood pressure.
• People who felt discomfort in shirshasana can initiate their training with uttanasana, this help them in ease and comfort of doing shirshasana.

The name Adho mukha swanasana is derived from Sanskrit word, where adho means “down”, mukha means “face”, swana means dog, and asana means posture. Collectively it means downward facing dog pose. This asana requires flexibility and strength in both upper and lower body. In this asana our body appears in inverted “V” shape, with the hands legs facing towards one side, and hip facing towards sky. According to the yoga masters, it is believed that it would greatly help dealing in calming mind, energize and rejuvenate the body.
         Adho mukha swanasana is an integral part of surya namaskara or sun salutation. It is believed that this asana activates muladhara chakra, this chakra is solely responsible for several benefits in human body. This chakra regulates the digestive system in human body. As the seat of digestive fire, this Chakra regulates the function of the Pancreas and digestive organs. Defect in this Centre can cause many health problems such as digestive disorders, circulatory disease, diabetes and fluctuations in blood pressure. However, a strong and active Manipura Chakra greatly supports good digestive system. One can attain great flow of this manipura chakra on regular practice, then the energy of this Chakra flows freely, the effect is like that of a power station, constantly supplying vitality.

1. Lie on the floor on the stomach, face downwards. The feet should be kept one foot apart.
2. Gently rest your palms by the side of the chest, and the fingers must be pointing in the direction of the head.
3. Exhale and gently rise the body from floor. Now straighten your arms, move the head down and place the crown of the head on the floor, keeping the elbows straight and extending the back. In such a way that it looks like an inverted “V” shape.
4. Keep your legs stiff and do not bend the knees, but press the heels to the floor, in such a way that they must align with ground.
5. Remain in this pose for about 1-3 minutes, then with the exhalation, lift the head of the floor. Switch the body forward and lower the body gently towards the floor and then relax.

• Regular practice of this asana eradicates stiffness in the shoulder blades and you will sense arthritis of the shoulder joints get relived
• It makes your abdominal muscles to draw towards spine and strengthened. As the diaphragm is lifted to the chest cavity the rate of the heart beat is slowed down.
• A person afraid of shirshasana can benefit all the advantages of it by doing this asana without any stress. As the trunk is lowered in this asana. It is fully stretched and healthy blood is brought to the upper region without any strain on the heart.
• As it lowers the heart rate person suffering with high blood pressure can do this pose to gain control on blood pressure.
• A person who always feels fatigue may get benefit from this pose, as it help in removing fatigue and boosts the energy levels in body.
• This asana is good for runners who often get tired after a hard race, practicing this asana develop speed and lightness in the legs. It also help in removing pain from heels and soften calcaneal spurs.

Duration: 1 to 5 minutes.