1. Savasana - Relaxation in Corpse Posture

This asana is not simply a relaxation technique! It is a technique of feeling the body from within which causes the body to relax.

- Technique

While lying down in Sav- asana, look at your feet from your mind's eye. You will become more sensitive and you will feel your feet vibrating within and you may also feel the temperature as hot, cold or warm. Similarly, proceed upward all the way to the head and down to your shoulders, arms, hands and fingers. This practice should take you 10 minutes.

2. Viparita Karani Mudra

Viparita Karani Mudra is one of the techniques employed in Kundalini Yoga for moving the Kundalini energy up the spine into the Manipura Chakra. Viparita Karani Mudra is also used in improving lung capacity.

-Technique

Tuck your chin so the nape of your neck rests on the gound. Now, exhale and lift your feet off the ground.

Gradually move your legs so they are parallel to theh ground. At this moment, rest your hands on your hips and raise your legs to an inclined angle of 85 degress.

Stay in the posture for 1 - 2 minutes.

Those who cannot lift your legs straight away, bend your legs at the knee. exhale and rock your body towards the head and support your hips with your hands. Now, slowly and carefully (breathing normally) lift your legs up to 85 degrees.

*Caution - Do not perform this posture if you are overweight or cannot balance yourself. Do not hold your breath or struggle to achieve the posture.

If you are unable to perform this posture, may be you require certain fundamental training which you can get from a certified yoga trainer.

Benefits - Performing this posture conserves energy by reducing Vata.

3. Adho Mukha Svanasana

Adho Mukha Svanasana is one of the asana post-ures employed in the pra-ctice of Surya Namaskar or the Sun Salutation.

-Technique

To start with, rest on your knees and hands. Exhale and lift your knee off the ground and push your hips back. Watch the spine curve inward. Stay in this posture breathing in and out for as long as 10 respirations.

Benefits - Adho Mukha Svanasana helps proper exhalation by helping the diaphragm exert pressure on the lungs to empty itself. Proper exhalation is essential to take in more air and prana (life-force).

*Caution - Pregnant women and persons with weak limbs must avoid performing this posture.

4. Bhujangasana

Bhujangasana is another posture employed in the sequence of Surya Nam-askar.

This posture is also sug-geted as a practice to open the heart chakra.

-Technique

Lie down flat on your abdomen with forehead touching the mat. As you breathe in, rotate your shoulders up and back and raise your torso up. Go only as far as the spine can go. Do not apply pressure on your hands. Stay in this posture for up to 10 respirations.

Benefits - Bhujangasana helps open up the lung spaces and helps the relax the diaphragm. It also helps in opening up emotional blocks that are stored in the Anahata Chakra.

5. Anuloma Viloma Pranayama

Anuloma Viloma Pranayama was popularised by Swami Ramdev and today it is practised by any one who has watched him teach over television. However, this the practice of Anuloma Viloma Pranayama that I have been taught is slightly different from the one that you know.

-Technique

Sit in a comfortable posture of Padmasana (Lotus Posture), Ardha Padmasana (Half-Lotus Posture) Sukhasana (Cross-Legged Posture), Vajra-asana (Resting your sit bones on your heels) or on a chair. Sit with your back straight but not stiff.

Now begin by breathing out of your left nostril and then inhale from the left nostril. Now breathe out of the right nostril and then breathe in from the right nostril. This completes one set. Complete 21 sets of this pra-nayama.

*Note - While breathing in and out, constrict your wind pipe so you produce a hissing sound. This technique is called Ujjayi.

Benefits - Anuloma Viloma Pranayama helps balance the energies in the Surya and Chandra Nadis and helps cleanse the channels.

These practices were received in meditation and so they are sure to help increase your energy levels and your conserve energies making you stronger and healthier.