Basic Yoga Asanas with clear steps

The Plow Posture (hala-asana) Instruction:
1 Lie flat on the back in the shava-asana।
2 Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.

3 Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
4 Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands. 5 Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them. 6 Reverse the steps to return to the shava-asana
Benefits:

The benefits of this posture, like the sarvanga-asana, are numerous। All of the muscles and ligaments in the calves and thighs are stretched resulting in greater leg flexibility। People suffering from leg cramps will find great relief from the hala-asana। Since the abdominal area is contracted, blood compressed out of this area releases toxins and when the contraction is released the area is flooded with richly oxygenated blood। The contraction also helps to relieve gas and stimulates a sluggish digestive system। Similar effects take place as the neck and chest area is compressed effecting the throat, thyroid, parathyroid and lungs। Upper and lower back pain or discomfort is relieved due to the forward stretching of the spine। It is highly recommended that this posture be accompanied by the sarvanga-asana. In fact, many of the benefits of the sarvanga-asana apply to the hala-asana as well with the added benefits detailed above. The hala-asana is an excellent morning posture although some might find it more difficult then. During sleep the spine can become somewhat compressed resulting in the experience of tightness or stiffness in the back. A few repetitions of the hala-asana will quickly restore flexibility to the spine as well as promote alertness.

Durations/Repetitions: Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable.

Posture: Anjanaya-asana - The Salutation Pose

i. Sit comfortably in the vajra-asana (thunderbolt pose).
ii. Kneel up on your knees until your back, buttocks and thighs are aligned.
iii. Extend your left foot foward bending your left knee at about a 90 degree angle.
iv. Place the palms of your hands together at the heart in the anjali-mudra.
v. Raise your arms stright up keeping the palms together while bending the head backward and looking up.

vi. Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils.
vii. Come back to the vajara-asana (thunderbolt pose) then reverse the posture by alternating legs.

Benefits:

The anjaneya-asana combines several postures and mudras (gestures) in a fluid, evolving flow that combines motion, stretching and holds. It delivers great benefits for the back, arms, chest, legs and hips. Regular practice will strengthen concentration and improve balance.

Perform this posture with a sense of reverence and praise. Take a moment to reside in silence and peace as your hands are held at the heart in the gesture (mudra) of salutation (anjali-mudra). Keep the intention of praise in mind as you extend your arms skyward. Feel your entire body-mind-heart extending outward in recognition of the sacredness of life.

Durations/Repetitions:
Repeat twice on each side.

The Restrained-Angle Pose (Baddha-Kona-asana) Instruction:
i. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
ii. Exhale and bend the knees drawing the feet toward the torso.
iii. Place the soles of the feet together, clasp the hands over the feet interlocking the fingers pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.
iv. Lower the knees to the floor and keep the back straight. Use the elbows to press down on the thighs if necessary to bring the calves and knees to the floor. Hold the posture breathing gently through the nostrils.
v. Release the posture and sit with the legs extended out and hands on the thighs.

Benefits:
Regular practice of the baddhakona-asana stretches the knees and stimulates circulation in the legs. It should be practiced frequently until one is comfortable sitting in the padma-asana. The main areas of the body that are stimulated, besides the legs, are the stomach, pelvis and lower back. It is said to keep the kidneys, prostate and bladder healthy. The baddha-konasana is one of the few postures that can be practiced comfortably soon after eating.

Durations/Repetitions:
Hold the posture from thirty seconds to two minutes depending on comfort. Repeat two or three times.

The Wheel Pose (Chakra-asana) Instruction:

i. Lie flat on the back in the shava-asana.
ii. While exhaling bend the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor.
iii. Bend the arms at the elbows and place the palms of the hands flat on the floor directly under each shoulder with the fingers pointing toward the back.
iv. While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.
v. Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.

Benefits:
The chakra-asana is more challenging than most other yoga postures. Don't be discouraged if your unable to accomplish it right away. Even attempting this posture without successful completion holds great benefits.

First and foremost is the strength and suppleness it restores to the spine. It strengthens the arms, shoulders and upper back as well and stimulates the cardiovascular system. The chakra-asana has an overall tonic effect for the entire body.

As the natural suppleness of the spine is restored after a period of practice you can begin to perfect the form of this asana and thus experience greater benefits.

First be certain that the arms are as straight as possible with very little to no bend in the elbows. When you can hold this comfortably, begin breathing through the nostrils while holding the posture and attempt to get a greater arch in the spine by bringing your hands closer to your feet and/or bringing your feet closer to your hands. Finally, you can extend the duration of the chakra-asana by doing several repetitions in sequence without resting in-between. As you return from the posture keep the hands behind the shoulders and the soles of the feet flat on the floor and as soon as the back returns to floor immediately raise it and enter the full posture again.

Durations/Repetitions:
The chakra-asana is either held for the duration of the inhaled breath or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.