The word “yoga” essentially means, “that which brings you to reality”.

Literally, it means
“union.” Union means it brings you to the ultimate reality, where individual manifestations
of life are surface bubbles in the process of creation. Right now, a coconut tree and a mango
tree have popped up from the same earth. From the same earth, the human body and so many
creatures have popped up. It is all the same earth.

Yoga means to move towards an experiential reality where one knows the ultimate nature of
the existence, the way it is made.

The word “yoga” essentially means, “that which

brings you to reality.”
Yoga refers to union not as an idea, a philosophy or as a concept that you imbibe. As an
intellectual idea, if you vouch by the commonness of the universe, it may make you popular
in a tea party, it may give you a certain social status, but it does not serve any other purpose.
You will see, when things come down to even money – it does not even have to boil down to
life and death – even for money, “This is me, that is you.” The boundary is clear; there is no
question of you and me being one.

It actually causes damage to the individual if you intellectually see everything is one. People
do all kinds of silly things because they got this idea that everybody is one, before somebody
teaches them a good lesson and then they see, “This is me, that is you. No way to be one.”

If it becomes an experiential reality, it will not bring forth any immature action. It will bring
forth a tremendous experience of life. Individuality is an idea. Universality is not an idea, it
is a reality. In other words, yoga means you bury all your ideas.

If it is a complete path by itself, how should it be approached? If it was just a simple practice or an
exercise, you could approach it one way. If it was an art form or just entertainment, it could be
approached another way. I am using all these words because they are in usage in today’s world. People
say “recreational yoga,” “health yoga,” people refer to it as an art form – they think they are doing a
service to yoga by saying it is an art form. No. The moment you attach the word “yoga,” it indicates it is
a complete path by itself.
Kapalbhati Yoga Asana

1. kapalbhati yoga asana

Kapalbhati pranayama is the most recommended breathing yoga exercise which cures our stomach
disorder completely and loses weight. Practicing 5 minutes kapalbhati pranayama regularly removes the
toxins and increases metabolism. It also cures constipation, acidity, diabetes, Asthma and all kinds of
Respiratory troubles, sinus and even hair loss. It is very effective in weight loss (mainly belly fats). This is
superb yogasana for ever.

Kapalabhati (pronounced KAH-pah-lah-BAH-tee)[1] (aka Kapalbhati, or Bhalabhai in the Gherand Samhita;

Devanagari : कपालभाति प्राणायाम), is an important part of Shatkarma (sometimes known as Shatkriya), the
yogic system of body cleansing techniques. The word kapalbhati is made up of two words: kapal meaning
'skull' (here skull includes all the organs in and under the skull too) and bhati meaning 'shining, illuminating.'
Due to the process, the organs in and under the skull mainly the brain, small brain and any of the spaces inside
the head that are connected to the back of the nose (sinus) are influenced in a good manner. Hence the word
is used in that way. It is intended mainly for cleaning the cranial sinuses but has many other effects including
curing anemia, according to the Gherand Samhita and other sources.[2] The Technique of Kapalabhati involves
short and strong forceful exhalations and inhalation happens automatically. [3] There are three forms of
Kapalabhati:

2.Baddha Konasana: Also known as bound angle pose this asana helps to relax hips
muscles and provide relief in aching back. Those who have a problem with sitting down and
for longer periods should opt this pose. When a person sits in an angle position as shown in
the figure the sciatica nerve gets stretched which gets relaxed in a span of time and gets
cured.

It is a strong groin- and hip-opener and one of the few asanas that can be practiced comfortably soon after
eating as long as the head is not rested on the floor. The asana is specially recommended for those suffering
from urinary disorders. The pelvis, the abdomen and the back are stimulated by a plentiful blood supply.[6][7]
It relieves sciatic pain and prevents hernia. If practised regularly, it relieves pain and heaviness in the testicles.
For women, coupled with Sarvangasana, it checks irregular menses and helps the ovaries to function
properly.[8] Regular practise of this asana may be beneficial for the lumbar region, flat feet, high blood pressure,
infertility and asthma.[9]

3 Sheershasan:: Also known as head stand pose is very helpful for insomniacs i.e.
those who have sleeping disorders. It boosts concentration and brainpower by
increasing blood circulation in the brain for proper functioning. Anyone can
perform this asana especially those who have liver; a migraine etc. such
problems should perform this regularly. Though I would suggest, you take proper
precautions. Increases blood supply to the head, therefore is beneficial for brain
function and all sensory organs in the head (eyes, ears etc.). Improves memory and
the ability to concentrate. This Asana stimulates and regulates all the body's
 systems. Helps to counter problems related to menopause. Develops physical and
mental contentment and aids spiritual progress.

4. Halasana
The practitioner lies on the floor, lifts the legs, and then places them behind the head. Experienced
practitioners may enter Halasana from a standing position by tucking chin to chest, placing hands on the
floor, walking the feet towards the hands and bending at the elbows to lower shoulders to the floor.

Health benefits[edit]

Stretches all muscles and ligament in the practitioner's calves and thighs, resulting in greater leg
flexibility

Therapeutic for leg cramps

Stimulates the practitioner's thyroid, parathyroid, throat, lungs and abdominal organs

Helps relieve gas and upper/lower back pain or discomfort

Promotes good digestion

Stretches the practitioner's shoulders and spine

Therapeutic for menopause, infertility, insomnia, headache and sinusitis

Relieves stress and fatigue [4]

Cautions[edit]

This asana can put significant strain on the cervical spine, which does not normally undergo this type of
stress, and can cause injury if not performed properly.[5][6][7]

Practicing this pose without leg support can lead to injury. To provide support for the legs, practitioners
may elevate the feet on props such as blocks or on the seat of a chair instead placing the feet directly on
the floor. As alternatives, simply lying on the back and raising the legs into a hamstring stretch, or doing
a seated forward bend may be appropriate.

5 .Eagle twist: Side to side spinal strengthening is the primary job of this
asana therefore if you have back or lower pains go for it. It is done by
 twisting legs both sides one by one by lying down straight with both hands
open

Here's a relaxing way to increase side-to-side spinal flexibility.

 After hugging the knees into the chest, cross your right knee in front
of your left knee. Wrap your left toes around the back of your right
ankle, just like in Eagle Pose.
 Extend your arms out in cactus position with your elbows at right
angles, palms facing up.
 Slowly lower both knees to the left. Rest them on the ground, and
turn your head to the right.
 Hold here for at least five breaths, feeling your spine lengthen and
twist. You may even hear some "cracks."
 Use your abs to lift your knees back to center. Uncross your legs and
cross them the opposite way, with your left knee on top. Slowly lower
both knees to the right, and look over your left shoulder.
 After five breaths, lift the knees back to center. Uncross the legs, sit
up, and work your way back to Downward Facing Dog, repeating this
sequence on the left side.

6 Vajrasana is the simple asana which can be practiced after lunch or dinner also.
Vajrasana is also known as ‘diamond pose’ which is best for practicing breathing exercises and
meditation. Regular practice makes you stronger and healthier.

Steps
1. Sit on the flat floor and fold your legs as shown in the above image.
2. Keep the spine straight and close the eyes.
3. Keep the right palm on right knee and left palm on left knee.
4. Now start to inhale slowly then exhale.
5. When you exhale try to think that your disorders are coming out from your nose.
6. Repeat these steps for 5 minutes and take a rest. You can increase the time for 15 minutes.
Benefits of Vajrasana
1. Calms the mind and bring stability in mind.
2. Cures constipation, acidity, increases digestion process.
3. Those suffering from gas problems can practice immediately after lunch or dinner.
4. Helps to get rid of back pain.
5. Cures stomach disorder.
6. Cures urinary problems.
7. Strengthens the sexual organs.
8. Increases blood circulation.
9. It is preferred for meditation and concentration.
10. Helps to reduce obesity.
11. Strengthens the thigh muscles.
12. Acts as pain killer in arthritis patients.
Duration
Practice vajrasana for 15 to 20 minutes after lunch or dinner. You can increase the period as long as
you can. You can practice before having food also.