Bridge Pose: Step-by-Step Instructions

Step 1

Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders
to protect your neck. Bend your knees and set your feet on the floor, heels as close to the
sitting bones as possible.

Step 2

Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone
upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off
the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and
extend through the arms to help you stay on the tops of your shoulders.

Step 3

Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly
over the heels, but push them forward, away from the hips, and lengthen the tailbone toward
the backs of the knees. Lift the pubis toward the navel.

Step 4

Lift your chin slightly away from the sternum and, firming the shoulder blades against your
back, press the top of the sternum toward the chin. Firm the outer arms, broaden the
shoulder blades, and try to lift the space between them at the base of the neck (where it's
resting on the blanket) up into the torso.

Step 5

Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling
the spine slowly down onto the floor.
Step 1
Come onto the floor on your hands and knees. Set your knees directly below your hips and
your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or
slightly turned out, and turn your toes under.

Step 2

Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the
heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis
and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the
ceiling, and from your inner ankles draw the inner legs up into the groins.

Step 3

Then with an exhalation, push your top thighs back and stretch your heels onto or down
toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs
and roll the upper thighs inward slightly. Narrow the front of the pelvis.

Step 4

Firm the outer arms and press the bases of the index fingers actively into the floor. From
these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm
your shoulder blades against your back, then widen them and draw them toward the
tailbone. Keep the head between the upper arms; don't let it hang.

Step 5

Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's
also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes.
Then bend your knees to the floor with an exhalation and rest in Child's Pose.
Head-to-Knee Forward Bend: Step-by-Step
Step 1

Sit on the floor with your legs straight in front of you. Use a blanket under your buttocks if
necessary. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest
your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor,
with the shin at a right angle to the left leg (if your right knee doesn't rest comfortably on the
floor, support it with a folded blanket).

Step 2

Press your right hand against the inner right groin, where the thigh joins the pelvis, and your
left hand on the floor beside the hip. Exhale and turn the torso slightly to the left, lifting the
torso as you push down on and ground the inner right thigh. Line up your navel with the
middle of the left thigh. You can just stay here, using a strap to help you lengthen the spine
evenly, grounding through the sitting bones.

Step 3

Or, when you are ready, you can drop the strap and reach out with your right hand to take
the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left
thigh into the floor and extending actively through the left heel. Use the pressure of the left
hand on the floor to increase the twist to the left. Then reach your left hand to the outside of
the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of
the sternum.

Step 4

Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself
forcefully into the forward bend, hunching the back and shortening the front torso. As you
descend, bend your elbows out to the sides and lift them away from the floor.

Step 5

Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the
head last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and
repeat the instructions with the legs reversed for the same length of time.
Plow Pose: Step-by-Step Instructions
Step 1

From Salamba Sarvangasana, exhale and bend from the hip joints to slowly lower your toes
to the floor above and beyond your head. As much as possible, keep your torso
perpendicular to the floor and your legs fully extended.

Step 2

With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your
inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your
groins. Continue to draw your chin away from your sternum and soften your throat.

Step 3

You can continue to press your hands against the back torso, pushing the back up toward
the ceiling as you press the backs of the upper arms down, onto your support. Or you can
release your hands away from your back and stretch the arms out behind you on the floor,
opposite the legs. Clasp the hands and press the arms actively down on the support as you
lift the thighs toward the ceiling.

Step 4

Halasana is usually performed after Sarvangasana for anywhere from 1 to 5 minutes. To exit
the pose bring your hands onto your back again, lift back into Sarvangasana with an
exhalation, then roll down onto your back, or simply roll out of the pose on an exhalation.
Seated Forward Bend: Step-by-Step
Step 1

Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of
you. Press actively through your heels. Rock slightly onto your left buttock, and pull your right
sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top
thighs in slightly and press them down into the floor. Press through your palms or finger tips on
the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs
descend.

Step 2

Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward
from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If
possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if
this isn't possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your
elbows are straight, not bent.

Step 3

When you are ready to go further, don't forcefully pull yourself into the forward bend, whether
your hands are on the feet or holding the strap. Always lengthen the front torso into the pose,
keeping your head raised. If you are holding the feet, bend the elbows out to the sides and lift
them away from the floor; if holding the strap, lighten your grip and walk the hands forward,
keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then
the ribs, and the head last.

Step 4

With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a
little more fully into the forward bend. In this way the torso oscillates and lengthens almost
imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet
on the floor.

Step 5

Stay in the pose anywhere from 1 to 3 minutes. To come up, first lift the torso away from the
thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by
pulling the tailbone down and into the pelvis.
Standing Forward Bend: Step-by-Step
Step 1

Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the
waist. As you descend draw the front torso out of the groins and open the space between
the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the
front torso as you move more fully into the position.

Step 2

If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front
of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible,
cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the
sitting bones toward the ceiling. Turn the top thighs slightly inward.

Step 3

With each inhalation in the pose, lift and lengthen the front torso just slightly; with each
exhalation release a little more fully into the forward bend. In this way the torso oscillates
almost imperceptibly with the breath. Let your head hang from the root of the neck, which is
deep in the upper back, between the shoulder blades.

Step 4

Uttanasana can be used as a resting position between the standing poses. Stay in the pose
for 30 seconds to 1 minute. It can also be practiced as a pose in itself.

Step 5

Don't roll the spine to come up. Instead bring your hands back onto your hips and reaffirm
the length of the front torso. Then press your tailbone down and into the pelvis and come up
on an inhalation with a long front torso
Supported Shoulder stand: Step-by-Step
Step 1: Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and
stack them one on top of the other. You can place a sticky mat over the blankets to help the
upper arms stay in place while in the pose. Then lie on the blankets with your shoulders
supported (and parallel to one of the longer edges) and your head on the floor. Lay your
arms on the floor alongside your torso, then bend your knees and set your feet against the
floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and
push your feet away from floor, drawing your thighs to the front torso.

Step 2: Continue to lift by curling the pelvis and then the back torso away from the floor, so
that your knees come toward your face. Stretch your arms out parallel to the edge of the
blanket and turn them outward so the fingers press against the floor (and the thumbs point
behind you). Bend your elbows and draw them toward each other. Lay the backs of your
upper arms on the blanket and spread your palms against the back of your torso. Raise your
pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your
hands up your back (toward the floor) without letting the elbows slide too much wider than
shoulder width.

Step 3: Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with
your torso and hanging the heels down by your buttocks. Press your tailbone toward your
pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees,
pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift
through the balls of the big toes so the inner legs are slightly longer than the outer.

Step 4: the throat and tongue. Firm the shoulder blades against the back, and move the
sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin
perpendicular. Press the backs of your upper arms and the tops of your shoulders actively
into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at
your chest.

Step 5 : As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5
to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3
minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively
comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so
until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your
knees into your torso again, and roll your back torso slowly and carefully onto the floor,
keeping the back of your head on the floor.
Bridge Pose: Step-by-Step Instructions
Step 1

Lie supine on the floor, and if necessary, place a thickly folded blanket
under your shoulders to protect your neck. Bend your knees and set your
feet on the floor, heels as close to the sitting bones as possible.

Step 2

Exhale and, pressing your inner feet and arms actively into the floor, push
your tailbone upward toward the pubis, firming (but not hardening) the
buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet
parallel. Clasp the hands below your pelvis and extend through the arms to
help you stay on the tops of your shoulders.

Step 3

Lift your buttocks until the thighs are about parallel to the floor. Keep your
knees directly over the heels, but push them forward, away from the hips,
and lengthen the tailbone toward the backs of the knees. Lift the pubis
toward the navel.

Step 4

Lift your chin slightly away from the sternum and, firming the shoulder
blades against your back, press the top of the sternum toward the chin.
Firm the outer arms, broaden the shoulder blades, and try to lift the space
between them at the base of the neck (where it's resting on the blanket) up
into the torso.

Step 5

Stay in the pose anywhere from 30 seconds to 1 minute. Release with an

Come onto the floor on your hands and knees. Set your knees directly below your hips and
your forearms on the floor with your shoulders directly above your wrists. Firmly press your
palms together and your forearms into the floor.

Step 2

Curl your toes under, then exhale and lift your knees away from the floor. At first keep the
knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away
from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift
the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into
the groins.

Step 3

Continue to press the forearms actively into the floor. Firm your shoulder blades against your
back, then widen them away from the spine and draw them toward the tailbone. Hold your
head between the upper arms; don't let it hang or press heavily against the floor.

Step 4

You can straighten your knees if you like, but if your upper back rounds it's best to keep
them bent. Continue to lengthen your tailbone away from the pelvis and lift the top of your
sternum away from the floor.

Step 5: Stay between 30 seconds to one minute. Then release your knees to the floor with
an exhale
Top 8 Asanas In Yoga For Migraine Relief
1. Padmasana
2. Uttanasana
3. Adho Mukha Svanasana
4. Marjariasana
5. Paschimottanasana
6. Setu Bandhasana
7. Balasana
8. Shavasana

https://mynaturalherniacure.com/inguinal-hernia-repair-5-yoga-moves/
1. Begin the asana by kneeling on your mat and placing your hands on
your hips.
2. You must ensure that your knees and shoulders are in the same line,
and the soles of your feet are facing the ceiling.
3. Inhale, and draw your tailbone in towards your pubis. You must feel
the pull at the navel.
4. While you are doing that, arch your back. Gently slide your palms over
your feet and straighten your arms.
5. Keep your neck in a neutral position. It should not be strained.
6. Hold the position for about 30 to 60 seconds before you release the
pose.
1. Lie flat on the ground with your belly towards the floor. Your feet must
face downwards, and your arms must be placed beside your body.

2. Gently fold your elbows. Place your palms next to your lowest rib.

3. Inhale. Press your hands on the mat as you gently lift your knees, hips,
and torso off the mat. Your body weight must be spread across the top of
your feet and your palms.

4. Look ahead, slightly tilting your head backward.

5. Make sure that your wrists are in the same line as your shoulders, and
that your neck is not over stretched.

6. Hold the pose for a few seconds. Exhale and release