Gomukha Asana (cow face posture)
Benefits
Gomukha Asana has a corrective effect upon all the major and minor joints of the body. It exercises the finger joints, the elbows, the shoulder joints, the toes, the ankles, the knees and the hip joints very effectively. It brings flexibility in the joints, strengthens the bones, increases the measurement of the chest and enhances the strength of the lungs and heart. All the muscles and nerves of various joints are toned up, activated and normalized.
Because of activation of the muscles, blood circulation is improved, leading to removal of the waste products. It restores the joint fluid and thereby removes spasticity and pain.
Note
The position of readiness for this asana might be very difficult to make for those arthritics whose knees, ankles and toes are severely affected. Such patients are advised to sit on the floor by simply folding the legs at the knees and keeping the spine straight.
Position of Readiness
Sit on the carpeted floor in a kneeling position. Keep the knees separated from one another by about four inches. Let the ankles and toes of both the legs fall on the floor in such a way that the toes are brought close to one another but the heels are upwards, spread out.
This will make an arch-like curve with the toes, soles and the heels. Then gradually put the whole weight of the body on the curve of the soles. Put the palms on the thighs.
Keep the spine and body straight, look in front at the level of your eyes and breathe normally. Slowly bring the right hand to the back. Bend it at the right elbow and then raise the back of the palm up towards the neck. In this process the back of the palm is pressed against the spine. The fingers of the right hand face upwards. Now fold the left hand at the elbow and raise it upwards by putting the left palm on the left shoulder. Then, first try to touch the fingers of the left hand with the right hand. If there is any difficulty in touching the fingers to some individuals, they should try as much as possible and then stay there. Now make a lock by folding the fingers of both the hands. Try to raise the elbow of the left hand straight upwards (with the lock). Breathe normally. This is a Gomukha Asana. Retain this locked position for about 30 sec. You can either hold the posture while the breath is held or you can try holding the posture while breathing gently through the nostrils. If you choose to breath, then hold the posture for thirty seconds to a minute.
While releasing the posture, loosen the grip on the fingers and then unlock the fingers gradually. Then slowly bring both the hands on the thighs and rest. Now repeat the same process by using left hand first.
Daily Practice
Repeat the Gomukha asana two to three times on each side.
Vriksha Asana (The Tree Posture)
Benefits
It tones up all the muscle of the ankles, toes, knees, hip joints, shoulder joints, elbows, hands and fingers. It brings flexibility to the hands and legs and enhances the measurement of the chest. It removes all the strains activating all the joints of the body.
Note
You have to stand up on one leg for practicing this asana. In case any difficulty; take the support of a wall or a pillow.
Position of Readiness
Stand up on a carpeted floor, look straight keeping the hands hanging loose on the sides. Breathe normally.
Steps
Stand up on the left leg and fold back the right leg at the knee. Bring the right foot on the left thigh so that the outer part of the heel and sole rest on the left thigh. This will twist the right foot a little and pres its side against the left thigh. Do not press the thigh with the heel but with its sides. Balancing on the left foot, raise both hands over the head and join the palms and fingers together. Then bring the palms on the head so that the wrists rest on the head.
Now try to give a backward pull on the folded elbows in order to bring them in one line. Look straight and tighten the leg you are standing on. Breathe normally. Stay in that position for 6 to 8 seconds.
Release the pose; bring the arms and right leg back tightly to their respective sides. Now grab the toes of the folded leg, lift it slightly upwards and then keep it on the floor. Rest for a few seconds and repeat on the opposite leg.
Daily Practice
Do it three times during the first week. Slowly increase up to six times a day.
Setubandha Asana (Bridge Pose)
Benefits
The main impact of this asana is on the spine and the hip joints. It also relieves pain and corrects disorders of the shoulder joints, neck, arms and the palms. It creates flexibility in the spine, for removing gastric troubles and for correcting respiratory disorders. It mainly strengthens the lower back and abdominal muscles and opens the chest.
It reduces anxiety, fatigue, backache, headache, and insomnia. Calms the brain and helps alleviate stress and mild depression. Also, stimulates abdominal organs, lungs, and thyroid. Helps relieve the symptoms of menopause relieves menstrual discomfort.
Note
Persons suffering from Neck injury, lumbar spondylitis, spinal and hip joint pain should consult yoga expert. Otherwise, arthritics in any condition and of any age can practice it.
Position of Readiness
Lie on your back on the carpeted floor with your arms at your sides, palms facing downward. Bend your knees, bringing the soles of your feet close to your buttocks. Look straight up. Breathe normally. Lift the hip and the waist upwards while keeping the shoulders and the feet on the floor. Take the support of the palms on both sides while doing this. Let the hands help in raising the waist upwards as high as it can be raised without strain. Support the body weight on the thumbs and the index fingers and the palms on the sides. Let the shoulders, neck and the head be firmly on the floor. Breathe normally. Stay in this position for 6 to 8 seconds.
Now start lowering the hip towards the floor while still supporting the body weight on the palms, but do not let the body drop on the floor. Bring it down slowly. When the hip, the waist and the back are on the floor put your palms on the floor on both sides of the body. Stretch out the legs on the floor and rest for two to three normal breaths.
After resting for a few seconds repeat the same process as you did during the first round.
Daily Practice
Do it four times daily during the first week. Gradually increase to maximum 6 rounds.

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