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(garudasana) Benefits: Strengthens legs, improves balance, stretches the shoulders
Instructions: 1. From shift your weight onto the right leg. 2. Bring the left leg up and cross the left thigh over the right. 3. Hook the left foot around the right calf.4. Bring the arms out in front. 5. Cross the right arm over the left and bring the palms to touch. 6. Lift the elbows while keeping the shoulders sliding down the back. 7. Hold 5-10 breaths. 8. Repeat on the other side.
BENEFITS
Stronger arms, legs, knees and ankles. Open shoulder joints, creating space between the shoulder blades. Open hips and IT band. Increased circulation to all joints. Improved digestion and elimination. Improved balance. Improved focus.
      [Vrikshasana]
  * The name comes from the Sanskrit words vriksa or vriksha meaning "tree", and asana meaning "posture" or "seat".
Description
  * From mountain pose, weight is shifted to one leg, for example, starting with the left leg. The entire sole of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the left inner thigh, or in half lotus position. With the toes of the right foot pointing directly down, the left foot, center of the pelvis, shoulders and head are all vertically aligned. Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together in anjali mudra.
  * The pose is typically held for 20 to 60 seconds to stretch the spine, returning to the mountain pose while exhaling, and then repeating standing on the opposite leg.

Benefits
  * The pose improves balance, poise and posture. It improves posture and concentration, limbers the hips, deepens the thorax, strengthens the ankles, and firms and tones the muscles of the legs, back and chest.
  * The pose emphasizes alignment of the head, spine and hips.

Anuloma pranayama is breathing through alternate nostrils of the nose. It is otherwise known as Nadi Shuddhi Pranayama or Nadi...