Padahastasana (Forward-bend posture)
Sthiti for all standing Asanas: To begin this posture, you should first come to Tadasana (Mountain Pose). Keep your feet either together or toes slightly apart. Expand chest and drop the shoulders down to a relaxed position. Keep the neck straight. Fingers together, pointed downward and palms stretched along the thighs by the sides. Chin up, gaze straight ahead and relax your face.
Steps:
With inhalation raise both the arms sideways upto shoulder level with palms facing down
Raise the arms up above the head with biceps touching ears, palms facing forward and stretch your body upward as you inhale
Bend forward from your hip joint till the trunk comes parallel to the ground as you exhale
Bend further till the palms can rest next to your feet and forehead touches the knees, keep the legs straight. Breathe normally in the final position, minimum of 5 breaths up to 15 breaths.
With inhalation raise the head and hands together, trunk parallel to the ground.
Raise further up to vertical position of the body with slow and continuous inhalation
Bring the arms down to shoulder level with exhalation
Exhale as you bring the arms completely down, come back to sthiti and relax.

Benefits:
Makes the spine flexible, strengthens the thighs.
Reduces girth and slims down the waist and hip muscles.
Good for digestive, gastric and intestinal problems.
Useful in treating diabetes and improves liver function.

Caution:
Those with vertigo, severe degree of hypertension and heart diseases, cervical spondylosis and disc prolapse to avoid this posture.

Trikonasana (Triangle posture)

Sthiti: Tadasana
Steps:
With inhalation take a step to your right by about a meter and raise both arms up to shoulder level simultaneously
Slowly bend laterally to the right side until the right hand reaches the right foot and the left arm is straight up in line with the right arm, palm facing forward. Stretch up the left arm and gaze along the fingers. Breathe normally in the final position, minimum of 5 breaths up to 15 breaths.
With inhalation slowly come up, bringing arms parallel to the ground
Exhale and come back to sthiti
Repeat on the left side.

Benefits:
Helps in preventing flat foot, strengthens the waist,calf and thigh muscles, makes the spine flexible, corrects curvature of the back.
Good for diabetes, respiratory ailments and urinary disorders.
Good in treating constipation and enhances appetite.

Caution:
People who have undergone abdominal surgery, suffering from sciatica or slipped disc may avoid this posture.

Parivrtta trikonasana (Crossed triangle posture)

Sthiti: Tadasana
Steps:
With inhalation spread the legs apart by about a meter by moving the right leg away from the left. Balance the body weight equally on your feet.
Raise your arms bringing them up to shoulder level, palms facing downward.
Turn from the waist towards your left side at 90 degrees without moving your feet.
With exhalation, take the right hand down to the ground on the outside of the left foot, with the left arm raised up to vertical position.Turn the face up and gaze at the left finger tips, breath normally, minimum of 5 breaths up to 15 breaths.
Slowly come up with inhalation with arms parallel to the ground
Turn forward from the waist, balancing your body weight on both your feet
Bring the arms down
Take the right foot back next to the left foot coming back to sthiti. Repeat the same with other side.

Benefits:
Good for digestive disorders.
Useful in treating diabetes.
Improves kidney function and helps strengthen thigh muscles and relaxes stiffness in torso muscles.

Caution:
Those with heart problems, hypertension and spinal problems should avoid.

Vakrasana
Sthiti for all sitting postures: Dandasana. Sit with legs stretched, feet together, palms pressing on the ground by the side of buttocks, back erect, chin up and gaze straight ahead.
Steps:
Bend the left leg a
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