Benefits: Immune system boost, fresh supply of oxygenated blood to the brain, flushes toxins. Yoga inversion is believed to release tension, increase circulation and energy levels, and strengthen muscles. It’s also thought to promote emotional growth, calm the mind and spirit, guide energy toward the heart, and help you become more connected with the earth. 

Cautions: Do not overstretch muscles, allow blood to settle after

Halasana (Plough Pose)

Start by lying down on the back, tuck the knees into the body and take the feet up and over the head. The toes should be on the floor with the legs as straight as possible. Than hands can be placed on the lower back for support, or they can stretches out with the palms pressing into the mat. The weight of the body should be on the shoulder blades, not on the back or the head.

Benefits: Reduces backache, improves spinal flexibility, reduces insomnia.

Salamba Sarvangasana (Supported Shoulderstand)

Start in Halasana (plough pose) . Place the hands on the lower back, and gently take the legs up into the air to stack the legs above the hips. Stretch the legs up as high as possible, draw the elbows in together to avoid the back sagging. The weight of the body should be on the shoulder blades, not the back or the head. Keep the core abdominal muscles engaged and the legs squeezed together.

Benefits: Improves spinal flexibility, aids digestion, de creases anxiety and insomnia.

Uttanasana (Standing Forward Bend)

Standing in Tadansana (mountain pose) inhale to reach the arms up above the head. Exhale to float the arms down to the mat, hinging at the hips, bringing the palms of the hands flat on the mat in front of the feet. Bring the crown of the head down to face the mat. Knees can be bent here if the stretch is too much.

Benefits: Stretches the thighs and hamstrings, improves digestion, reduces stress and anxiety, helps relive headaches, reduces insomnia.