Method

1. Lie down on your back, both arms by the side
2. Raise your both legs to 90 degrees
3. Lift your hips slowly and place your hands on the hips. Remember Sarvangasana is shoulder stand position so your body should rest on your shoulders and not on your back.
4. Keep your feet straight without bending your knees.
5. Stay in the position for 45-60 seconds, don’t force yourself
6. Do not move your head while in the position
7. Slowly place your hands again on the floor and return to 90 degree position
8. Slowly come to the normal position and relax for few seconds.

Benefits:

1. Stimulates thyroid gland and improves its functions
2. Massages neck and lower back ares
3. Improves blood circulation in chest, shoulders, neck and back
4. Helpful in reducing varicose veins by directing blood from in upward direction.
5. Directs blood flow to heart

DO NOT practice Sarvangasana in case of
1. Menstruation as it reverses blood flow
2. High blood pressure, heart problem, hernia, cervical spondylitis and kidney disorder
3. Neck ,back or shoulder injury

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Method :
1. Lie flat on your stomach

2. Bend both your legs and hold your ankle with your hands

3. Raise your legs upwards in a way that your thighs are off the floor

4. Slowly lift your head, shoulders and chest from the floor

5. Your body will look like a bow when you rest your full body on your

stomachwith the arched spine

6. Hold for 15-30 seconds

7. Repeat 2-3 times

Benefits :

1. It improves digestion
2. Strengthens spine and thigh muscles
3. Stretches neck, shoulders and arms
4. Regulates pancreas gland and is highly beneficial for diabetic patients

DO NOT practice this pose if you are suffering from back injury or Cervical pain.

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Method :

1.    Sit comfortable in Padmasana (Crossed legs position)
2.    Keep your teeth together and place your tongue on your upper jaw
3.    Inhale through your mouth and feel the cool air passing through your teeth and throat
4.    Close your mouth and eyes and hold your breath for few seconds
5.    Exhale through your nose
6.    Repeat 5-10 times

Benefits :

It has very similar benefits like Shitali Pranayam. It brings down body temperature. If you are thirsty and at the place where no water is available, practice of this pranayam controls your thrust.

Caution :

This Pranayam should not be practiced in case of heavy cough or cold, asthma, bronchitis, sinusitis and low blood pressure.

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Method :

1.    Sit straight in Padmasana (Crossed legs position)
2.    Roll your tongue in a form of tube
3.    Breathe in through your tongue tube
4.    When you finish inhaling, draw your tongue in and hold your breath for while
5.    Exhale through your nose
6.    Repeat this practice 5-10 times

Note : If not possible to make a tube with your tongue, go for Shitkari Pranayam which has similar benefits like  Shitali Breathing.

Benefits :

This practice helps to cooling down your mind and body.  The regular practice of this breathing style is helpful in reliving acidity, hypertension and purifying your blood. It gives natural glow on your face.

Caution :

This Pranayam should not be practiced in case of heavy cough or cold, asthma, bronchitis, sinusitis and low blood pressure.

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Regular Yoga practice can balance your body and make you fit and healthy. Yoga asanas (positions0 stimulates poor performing thyroid gland which has big effect on maintaining body weight.

Regular Yoga practice and controlled lifestyle reduces body weight.

Poses that controls your body weight :

1. Grinding exercise
2. Naukasana
3. Ardhachakrasana
4. Natarajasana
5. Uttan Padasana
6. Bhujangasana
7. Dhanurasana
8. Chakrasana
9. Sarvangasana
10. Veerasana
11. Pashchimotasana
12. Suryanamaskar – 24 rounds

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