Parivrtta Parsvakonasana (revolved side angle pose)
Like utthita parsvakonasana, this asana is a lateral angle posture. The difference in the two postures is that parivrtta parvsakonasana is a revolving pose. This posture is a more intensified variation on the extended lateral pose, and thus has a greater effect. The hamstrings are not stretched as fully as in the revolved riangle pose; for example, the abdominal organs are more contracted and digestion is more greatly aided. This posture increases circulation around those organs, as well as the spinal column, returning vitality to the area.

Marichyasana
This asana, named afer the sage Marichi (son of the creator Brahma and grandfather of the Sun God, Surya), is excellent for the abdominal region as it causes those organs to contract, thereby increasing circulation. In the more advanced Marichyasana the hell at the navel adds extra pressure on the abdomen, thus increasing the effectiveness of the muscle toning and digestive power.

Tolasan (Scale pose)
Tola means "scale". Much like kukkutasana, this posture stengthens the hands, wrists, and abdominal walls.

 

Baddha Padmasana (bound lotus)
when transalted, baddha means "bound" or "caught", Padma means "lotus", Asana means "postue". In this asana, the arms are crossed behind the back with the legs crossed in front and the toes caught by the hands. This posture opens the chest fully, making breathing much easier. The thyroids are massaged adn the spinal column is stretched, as well as the waist, abdomen, and pelvis.

Bakasana (crane or crow pose)
In Sanskrit, Baka means "crane". Like kukkutasana, the hands and arms support the weight of the body in this posture. Bakasana is said to resemble a crane wading in water. Throughout history, the crane has symbolized a herald of death and war as well as, in Christianity, a symbol for vigilance and goodness. In Eastern symbolism, the crane is often said to represent long life. The crane posture is good for strengthening the arms and wrists, as well as stretching the back, strengthening the abdominal organs, and opening the groin.

Baddha Konasana (cover image)
When transalted, baddha means "bound" or "caught" kona means "angle". With the knees bent at an acute angle out to the sides, the heels of the feet touching each other near the perineum, and the feet caught by the hands, baddha konasana is a very important asana, especially when held for as long as possble. This posture is particular blessing to women, as it tones the kidneys and alleviates urinary and uterine disorders, in addition to relieving menstrual discomfort and the symptoms of menopause. It helps prevent sciatica and hernia, and it stengthens the bladder and uterus. The postuere also stretches the inner thinghs, groin, and knees, and can even relieve depression and fatigue.

Kukkutasana (cock pose)
In Sanskrit, Kukkuta means "cock". With the legs in padmasana and the hands pushed down through the space between the thigh and the calf, this posture stengthness the wrists and the abdomen. Though it requires a good sense of balance and concentration, the benefits are valuable. It improves digestive function and stimulates the heart and lungs. Another posture with similar benefits is tolasana (scale pose), which stengthens the wrists, hands and abdomen, as well.

Gomukhasana (cow-face pose)
In Sanskrit, Go means "cow" and mukha means "face". With a great stretch of the imagination, this pose is said to resemble the face of a cow. As a sacred animal in India and as an animal that provides vas nourishment, particularly in the West, with her milk, the cow represents at once a nourishing source of Divine wisdom and a symbol of motherhood. The practitioner of gomukhasana is a receiver of such nourishment. This posture balances the right and left brain hemispheres. And, as we can experience from a meditation practice, deep breathing and the opening of the heart can truly make us feel alive. Gomukhasana opens the shoulders and chest to deepend the breath. Emotionally, feelings of melancholy disappear, and the blood flow to the heart activates the heart chakra andenergy is subtly released.

Eka Pada Rajakapotasana (king pigeon pose)
Eka means "one", pada meas "lef" or "foot", and kapota, "pigeon". Another difficult back-bending posture, eka pada rajakapotasana imitates the kind pigeon's puffed chest. Part of the difficulty of this posture is the positioning of the legs. As a result of the complexity, it is difficult to achieve proper balance and pelvic alignment, making even movement along the spine and sacrum quite challenging. With one leg kneeling and the other bent in front, this posture is also beneficial to the lower spine, the pelvis, and the urinary system. The opening of the various parts of the body, from the pelvis to the shoulder muscles, provides a fresh supply of blood to the endocrine glands. This posture also works the shoulders and neck to relieve stiffness.

Ardha Matsyendrasana (half spinal twist)
In Sanskrit, Ardha means "half", Matsyen means "Fish" and Asana means "posture". According to Hatha Yoga legend, Matsyendra, a great yogi, was crowned Lord of the fishes by the God Siva. Lateral movement of the spine, in either direction, strives to correct lateral curvature of the spine and improve joints in the pelvic region. Rotating the individual vertebrae on each side opens up the areas surrounding ligaments to reeive a rich supply of blood. The half spinal twist and spinal twist posture tone and offer relief to spinal nerves, while massaging the muscles of the spine, both deep and superficial. Ardha matsyendrasana helps keep the spine elastic. It also
helps massage the abdominal organs, stimulate the pancrease, liver, spleen, kidney, stomach, and colon. By acting as a tonic for the liver and gastrointestinal tract, this deep twist plays a role in metabolizing and excreting axcess hormones, as stated by Yoga Journal in October 2001. Regular practice of this posture aids digestion and realigns the vertebral column. Traditionally, it is said to increase the appetite, destroy deadly diseases, and awaken kundalini. It is very important, however, to be patient when practicing this asana, as accuracy in alignment is vital.

Bhujapidasana
Balnacin on the hands with the legs wrapped around the upper arms and the feet crossed in front of the torso takes a good deal of focus and flexibility. Bhuja means "arm" or "shoulder", and pida means "pressure". In this posture, it helps to squeeze the arms with th legs toward the midline, wihch will bring some lightness into the asana. Bhujapidasana clutivates streength in the hands and wrists, as well as in the abdominal muslces. It also helps tone the arms.

Prasarita Padottanasana
Prasarita means "expanded" or "spread apart". Pada means "foot" or "leg". In this posture, the legs are stretched far apart. In the adavanced stages of this asana, the hands can be placed on the waist, instead of the floor, or folded at the back as if in prayer; or stretched out in front of the practitioner with her finders interlocked. With the feet spread wide apart, toes pointed only slightly inward, and the practitioner bent over, this posture increases blood flow to the brain and lengthens the spine. The hamstring and adductor muscles are also stretched and flexibility is increased. Also, grasping your big toes and drawing your elbows to the sides open up the collarbone region.

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