Paschimottanasana is also known as seated forward bend or fold. This posture is great to increase the flexibility of your hamstrings and calves. It also stretches your lower back and calms the mind.
Padahastasana is also known as Hand to Foot Pose. It is practised during the Surya Namaskar or Sun Salutation. Padahastasana massages and tones the digestive organs while increasing flexibility in your calves and hamstrings.
Tolangulasana tones the abdominal organs and lower abdominal muscles. It helps to remove excess weight while strengthening the back and thigh muscles. This posure induces a state of relaxation and equanimity.
Ananda Madirasana can be performed as an alternative to the classical meditation pose. The posture is used primarily to awaken Ajna chakra. It also calms the mind and relaxes the nervous system.
Pada Chakrasana means Leg Wheel Posture. It might look simple to you, but can be very challenging actually. This posture aims to tone the leg, spinal and abdominal muscles.
Halasana or Plough Pose massages all the internal organs, activates digestion and improves liver and kidney function.
Ideally, you should practise this posture after Sarvangasana.
Sarpasana or Snake Pose has similar effects to Bhujangasana. In addition, Sarpasana helps to correct the posture and has a profound strengthening effect on the back muscles.
Makarasana is very effective for people suffering from slipped disc, sciatica and certain types of lower back pain. They should remain in this asana for extended periods of time as it encourages the vertebral column to resume its normal shape and releases compression of the spinal nerves.
Bhaka Dhyanasana or Crane Pose requires more coordination than muscular strength. The posture aims to balance the nervous system and strengthens the arms and wrists. A sense of physical balance is developed.
Poorna Bhunjangasana or Full Cobra Pose aims to keep the spine supple and healthy. On a pranic level, this asana has a strong effect on all the organs related to swadhisthana, manipura, anahata and vishuddhi chakras.
Astavakrasana is dedicated to Sage Astavakra, the spiritual preceptor of King Janaka of Mithila. Astavakra counts as an advanced asana and aims to awaken manipura chakra.
Mayurasana is also known as the Peacock Pose. It counts as an advanced asana. It is very easy to fall forward in the final position and crush the nose on the floor. So be careful and, if necessary, place a small cushion on the floor under the face.