Prasarita Padottanasana, also known as Wide-Legged Forward Bend, is a standing forward bend yoga pose that has a number of benefits for the body and mind. Some of the benefits of practicing Prasarita Padottanasana include:

• Stretching the legs and spine: This pose stretches the hamstrings, calves, and lower back muscles, which can help to improve flexibility and reduce stiffness in these areas.

• Relieving stress and anxiety: Forward bends have a calming effect on the mind and can help to reduce stress and anxiety. For a more calming effect the forehead can be rested on a bolster. For people who are not able to access the full version, a chair/ stool can be used as a prop to rest the forehead on.

• Improving digestion: This pose can help to stimulate the digestive system, which can aid in digestion and the elimination of waste from the body.

• Improving balance: Prasarita Padottanasana requires balance and stability, which can help to improve balance and coordination in other yoga poses and in daily life.

• Strengthening the legs and core: As you hold this pose, you are also strengthening your legs and core muscles, which can improve overall physical strength and stability.

• This pose is also helpful to decrease the symptoms in menstrual cramps and excessive bleeding.

Prasarita Padottanasana is a great pose for improving flexibility, relieving stress, improving digestion, and building strength in the legs and core.

Ushtrasana, also known as Camel Pose, is a pose that can have many benefits for the body and mind. Some potential benefits of practicing Ushtrasana include:

• Stretching the front of the body: Ushtrasana stretches the muscles in the front of the body, including the chest, abdomen, and quadriceps. This can help improve posture and flexibility.

• Strengthening the back muscles: This pose also helps to strengthen the back muscles, which can improve spinal stability and reduce the risk of back pain.

• Improving digestion: Ushtrasana can help stimulate the digestive system and improve digestion.

• Reducing stress: This pose can help to reduce stress and anxiety by calming the mind and promoting relaxation.

• Improving respiratory function: The deep, controlled breathing used in Ushtrasana can help improve respiratory function and expand the lungs. When we hold this pose for a long time say 2-3 minutes we see many changes in our breathing pattern and consequently on the mind. However it is not an easy posture to hold and requires regular practice of asanas.

Vajrasana yog mudra,also known as adho mukha veer asana, is a seated yoga posture that can be performed with or without the use of a bolster. When performed with a bolster, the pose can offer a number of benefits, including:

• Improved digestion: The pose helps to stimulate the digestive system by compressing the abdominal organs and increasing blood flow to the digestive tract.

• Relief from constipation: By pressing on the abdomen, Vajrasana with a bolster can help to relieve constipation and promote regular bowel movements.

• Reduced stress and anxiety: The pose helps to calm the mind and reduce stress and anxiety by promoting deep breathing and relaxation.

• Strengthened pelvic muscles: The pose helps to strengthen the pelvic muscles, which can improve urinary incontinence and sexual function.

• Improved circulation: The pose helps to improve circulation in the legs and lower body by stretching and compressing the muscles.

• Relief from menstrual cramps: For women with menstrual cramps and heavy bleeding, this asana helps in relieving the symptoms to a great extent.

Supta Swastikasana, also known as the Reclining Swastikasana or the Sleeping Swastikasana, is a restorative yoga pose that involves lying on your back with your legs bent and your arms extended at your sides in a "T" shape. Using a bolster can help support your body in the pose, allowing you to relax more fully and derive additional benefits from the pose.

Some potential benefits of practicing Supta Swastikasana with a bolster include:

• Stress relief: The pose is deeply relaxing and can help to reduce stress and tension in the body and mind.

• Improved digestion: The pose can help to stimulate the digestive system and improve digestion.

• Increased flexibility: The pose can help to stretch the back muscles and improve flexibility in the spine.

• Improved circulation: The pose can help to improve circulation in the legs and lower body.

• Increased relaxation: The use of a bolster can help you to sink more deeply into the pose, allowing you to relax more fully and feel more grounded.

It's important to note that Supta Swastikasana is a restorative pose and should be practiced with a relaxed, effortless approach. It's not necessary to push yourself or strain in the pose. Instead, focus on letting go and allowing the bolster to support you as you relax into the pose.