Nispanda Bhava

Practicing this asana will help you to relax, rejuvenate and harmonize the body & mind. This asana will help you to increase your concentration as it provides physical and mental relaxation.
To practice this asana,
Sit comfortably, reclining against a wall.
Spread out your legs and keep comfortable distance between the legs.
Let your back, shoulders and head relax on the back support such that there is no stiffness in the body. Make sure not to relax your lower back on the wall.
Let your hands rest comfortably on the thighs, palms facing upwards.
Close your eyes and relax in this position.
Keep your mind involved in the fading sounds around; without trying to analyze the sounds or without getting disturbed or distracted.
Relax in this position for 5-10 minutes.

Pranayama for beginners - 2

This pranayama will help in increasing the air capacity of the lungs, which will help while practicing the other pranayamas and the asans. It also help in relaxing the mind.
Stand erect with feet apart and be very relaxed
Place both your hands on the side of your ribs
Inhale slowly in 2 counts be relaxed and feel the expansion of the lungs
Hold the breath in this position for 4 counts
Exhale slowly in 2 counts and feel the contraction of the lungs
This would b e 1 round of this pranayam
To begin with can start with 10 rounds and maximum do 30 rounds.

Konasana: Angle pose

Stand in erect posture with the feet around 2-3 feet apart. Keeping the legs fixed, bend only the upper part of the body above the waist on either sides. The arm is stretched out at full length and kept closed to the ear, palms inwards.
Breathing in 2 counts, start bending side wards, retain the breath for 4 counts and start breathing out and come to the starting position in 2 counts. Do this with both the arms. Can be done 3-4 times each side.
This helps in giving a lateral stretch to the vertebral column. This also helps in building the upper abdomen muscles.

SIMPLE VAKRASANA: TO STRENGTHEN THE BACK MUSCLE

Sit on the floor with legs stretched forward,
Inhale and raise the arms parallel to the floor, palms facing the floor.
Exhale and rotate side wards. After rotating side wards, inhale and return to the starting position and then Exhale and rotate side wards to the other side (while rotating, keep the eyes on the hand). In the beginning, one should proceed gently and not stretch more than ones capacity.This will help in strengthening the supporting muscles of the back.

Pranayama for beginners

Stand erect with feet apart and be very relaxed
Inhale slowly and continuously in a very relaxed manner to a comfortable count
After inhaling, start exhaling in the same number of counts
Increase 1 count per week
Do 10 rounds

Benefits of pranayama include relaxation, improvement in breathing techniques and reduction in stress.

Strengthen your back

Bhujang asana
Lie on the stomach with toes pointing outward and heels joint, palms placed on the floor next to the chest and elbows tucked in towards the chest, forehead placed on the ground. Without putting much pressure on the palms, inhale in and raise the head and shoulders.

Try to look at the ceiling Hold in this position for 4 counts or till the time you are comfortable Exhale and bring the head and shoulder to the starting position Do 3-5 rounds of this to have a strong back People who suffer from backaches should take advice from their yoga instructor

Gastric problems

Pavanmuckt asana Lie on the yoga mat with legs, toes and heel joint together, hands next to the hip Inhale and lift the right leg till 30 degree and start exhaling and try to press the knee on the chest. Hold this suspended breath position for 4 counts Inhale and bring the leg back till 30 degree above the ground and then exhale and place the leg down.

Repeat the step with the left leg Once comfortable, you can try same step with both the legs. Do 3-5 rounds