Headstand (Shirshasana)

Known as the "King of Asanas" because of its many benefits, the Headstand is the first of the 12 asanas and is considered by many to be a panacea for countless human ills. Sitting and standing for most of the day causes your circulation to become sluggish, so your heart has to work harder to pump sufficient blood to the upper parts of your body. Normally, your heart works against gravity; inverting your entire body lessens the strain on your heart, and allows a plentiful supply of oxygen-rich blood to reach your head and brain. This pose is not an advanced asana; even so, to begin with you may wish just to undertake the child's Pose and the Dolphin, progressing to the full Headstand later.

Shoulderstand (Sarvangasana)

The Shoulderstand invigorates and rejuvenates your whole body-the Sanskrit name Sarvangasana means literally "all parts pose". It gives many of the same benefits as the Headstand, with the difference that inverting the body at right angles to the head stretches the neck and upper spine and, most important, stimulates the thyroid and parathyroid glands by pressing your chin into the base of your throat. The pose encourages deep abdominal breathing because it limits use of the top of your lungs. Initially this may feel a little constricting, but you will soon adapt as you relax into the pose.

The Plough (Halasana)

Halasana completes the movement of the Shoulderstand, bringing the feet and hands down to the floor to mould the body into the shape of primitive plough. The pose shares many of the Shoulderstand's effects: it gives flexibility to the spine and neck, nourishes the spinal nveres, and strengthens teh back, shoulder, and arms muscles while releasing tenion. By compressing the abdomen, it also massages te internal organs. When you perform the Plouh, be sure to keep your spine stretched up and your knees straight. Your feet may not reach the floor to begin with, but as your spine becmoes more supple, the wight of your legs will gradually pull them down.

Fish (Matsyasana)

The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine ans muscles.

Sitting Forward Bend (Paschimothanasana)

The Forward Bend looks, and is, simple - provided you relax into the position, rather than forcing yourself into it. The pose is one of the most powerful and important Asanas, helping to ease the spinal compression caused by standig upright. Its practice contributes greatly toward keeping your back supple, your joints mobile, your nervous system invigorated, and your internal organs toned.

Cobra (Bujangasana)

In Bujangasana, the head and trunk arch gracefully up, like a cobra iwt its hod raised. The spine receives a powerful backward stretch, the surrounding musculature is strengthened and the abdominal organs are toned up and massaged. The pose is particularly effective for combating menstrual irregularities and pain and relieving constipation. Perform the asana in stages, visualizing the smooth, supple movement of a snake as you slowly stretch youf spine up and backward, vertebra by vertebra. Keep your shoulders down, your elbows tucked in to your body, and your face relaxed in the pose.

Locust (Shalabhasana)

Locust effects supplement those of the Cobra but where the Cobra concentrates on the upper half of the body, the Locust works mainly on the lower half, strengthening the abdomen, lower back and legs. Like the other backward bends, it massages the internal organs, ensuring efficient functioning of the digestive system and preventing constipation. To begin with, you may only manage to raise your legs a few inches off the floor-in fact, it is at this stage that the pose most resembles a locust, tail in air. With regular practice you will discover how to contract your lower back muscles to thrust your legs up high as well as developing the necessary strength. In time your legs will come to extend beyond your head.

Bow (Dhanurasana)

The Bow works all parts of your back simultaneously. In this asana, your head, chest, and legs are lifted, while your body rests on your abdomen. The pose is so named because as you hold it, your body is bent back like a bow and your arms are held straight and taut like a bowstring. Initially, you may wish to attempt only the first 3 steps, moving on to the Rocking Bow when you have become more confident and lithe.

Half Spinal Twist (Ardha Matsyendrasana)

The Spinal Twist, which takes its Sanskrit name from the great yogic sage Matsyendra, is one of the few poses in the basic session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted latereally as well. The movement also tones the spinal nerves and ligaments, and improves the digestion. Keep your spine erect and your shoulders level in the position and breathe steadily, twisting a little more each time as you exhale. Twist first to the left, then repeat the sequence twisting to the right.

Crow (Kakasana)

This asana strikingly mimics the posture of a cawing crow-with the body's weight supported on the elbows and hands and the head thrust well forward. One of the most valuable balancing poses, the Crow or Kakasana is in fact relatively easy to achieve, though it may look advanced. The secret is to lean far enough forward and to keep your mind from wandering, focusing your attention solely on keeping your balance. Practising the Crow will greatly strenghten your wrists, arms, and shoulders, improve your concentration, and increase your breathing capacity by expanding the chest.

Standing Forward Bend (Pada Hasthasana)

The Hands to Feet Pose or Pada Hastasana gives many benefits-trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, espcially the hamstrings. It also aids the flow of blood to the brain. Holding your toes and bringing your head into the shins will follow naturally when your back has become more flexible. Breathe deeply in the position, and let yourself fold a little further down with each exhalation. To pull your chest in closer to your legs, walk your hands back behind you, palms on the floor.

Triangle (Trikonasana)

Trikonasana concludes the postures in our basic session. It augments the movement of the Half Spinal Twist and gives an excellent lateral stretch to the spine, toning the spinal nerves and helping the proper functioning of the digestive system. The body becomes lighter and other asanas are improved. When performing the Triangle, take care that both your knees are straight and that your hips are facing squarely forward, rather than twisted. Bend first to the right, then repeat, bending to the left. Aim for perfect balance in these basic poses, and you will gain the control and concentration necessary to more advanced variations.