Akarshana Dhanurasana - Pulled Bow Poseimage

Akarshana - means pulling and Dhanus means bow in Sanskrit. In this posture, the big toes are pulled up to the ear alternately as an archer pulls back the string of his bow and gets ready to shoot an arrow.

Ardha Matsyendrasana - The Half-Spinal Twist

Ardha means half in Sanskrit. Since the full posture is difficult to b practiced, the half-posture, which is easier, is followed widely. This posture was first promoted by the great Yogi Matsyendranath, one of the founders of Hatha Yoga, and hence the name.

Dhanurasana - Bow Pose

Dhanus means bow in Sanskrit. In the final position of this asana, the body takes the shape of a bow, drawn tight to shoot an arrow. The stretched arms and lower legs resemble the taut bowstring, while the trunk and thighs resemble the wooden part of the bow.

Veerasana - Warrior Pose

Veera in Sanskrit means brave . The way a brave man takes his position while attacking his enemy, the similar position is formed in this asana. Hence it is called as Veerasana, the pose of a Warrior.

Bhujangasana - Cobra Pose

Bhujanga means cobra in Sanskrit. This asana is called Bhujangasana as the raised trunk, neck and head while practicing it resemble a cobra rearing its hood and about to strike, while the joined and stretched legs resemble its tail.

Chaturanga Dandasana (Staff Pose)

Start out lying on the floor, face down. Your hands should be by your side, with your fingers facing forward. Place your feet about a foot apart, and curl your toes under. Push up on your arms so you are a few inches from the floor. Keep your elbows straight and pressed firmly by your ribs. Keep your back straight, and look forward.

Anjanaya-asana - The Salutation Pose

Sit comfortably in the vajra-asana (thunderbolt pose). Kneel up on your knees until your back, buttocks and thighs are aligned. Extend your left foot foward bending your left knee at about a 90 degree angle. Place the palms of your hands together at the heart in the anjali-mudra. Raise your arms stright up keeping the palms together while bending the head backward and looking up. Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils. Come back to the vajara-asana (thunderbolt pose) then reverse the posture by alternating legs.

Ardha-matsyendra-asana The Half Spinal Twist Pose

Sit in any comfortable cross-legged position. Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip. Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh. While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.image Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left. Repeat the posture the other side by reversing directions 2-6.

Urdhva Mukha Svanasana (Upward Facing Dog)

Lie flat on the floor, face down. Point your toes backward, and put your hands by your side with your fingers facing forward. Lift your upper torso, abdomen and legs from the floor, arching your back up. Straighten your arms and roll your shoulders back. Continue lifting up and forward with your chest, avoiding putting pressure on your lower back. Look upward.

Lunge

Start by standing with your palms to the floor; bend your knees if you have to Step one foot back, place your foot on the floor and curl your toes under. Bend your front leg, making sure your thigh is parallel with the floor. Push your chest forward slightly and look up; repeat on the other leg.