Top 6 Yoga Asanas for Arthritis - Beginners Yoga to Relief Joint Pain and Knee Pain

Yoga Asanas for Arthritis - 
Sukha Asana - 00:10
Tala Asana - 01:17
Nasarga Mukha Bhastrika - 02:44
Meru Asana - 04:44
Manduka Asana - 05:45
Pawan Mukha Asana - 07:14

PRESENTED BY: DR.ANANDA BALAYOGI BHAVANANI OF ANANDA ASHRAM ICYER PONDICHERRY
Sukha Asana -
Sit comfortably on a yoga mat or a carpet.
Bend both knees and sit cross legged.
Waist, back and neck should be in a straight line.
Keep your hands on your knees in gyana mudra (Fix the index finger with tip of thumb keeping other three fingers straight).
Breathe rhythmically..

Tala Asana
Begin in sama sthiti asana with your hands in front of your chest in namaskara mudra.
Step your legs apart, with the distance between your feet slightly narrower than shoulder-width. Make sure that the inner borders of your feet are parallel and that your weight is equally distributed between both feet.
Inhale and raise your arms in a wide arc, into a parallel position above your head, with the palms open and facing forward. Feel the whole body stretch as much as possible from the legs through the trunk and arms, keeping hands and fingers straight, but relaxed.
Stand as fully extended as possible within this position without tension or rigidness. The shoulders should feel relaxed with the arms fully extended but not tense.
Now apply asvini mudra by holding a continual contraction of the muscles of the anus and the entire anal zone.
Close your eyes and breathe deeply and slowly.

Mehru Asana -
Sit on your heels with the knees wide apart. Bring the hands and forearms together, palms upwards.Leaning forward, place the hands flat on the floor with the fingers pointed in towards the body. Elbows are bent slightly while the sides of the hands and the elbows are joined together. Press your elbows into the midriff area
Keep your belly firm and drop your head to the floor. Straighten the knee and stretch one leg straight back and bring the other leg out beside it. The upper part of the feet should be on the floor. Keep your buttocks firm and your shoulders rounded slightly downwards. Raise the head up and gaze forward. Shift the weight forward with the buttocks, keeping the legs firm and strong. As the weight shifts, the feet should come off the ground. The body should be aligned on the hands and parallel to the floor.
Rest in this position for 10 seconds and steadily increase the time to one minute. Release your feet and head to the floor.

Top 6 Yoga Asanas for Sleeping Disorders - Beginners Yoga for Deep Relaxation, Insomnia & Anxiety

Yoga Asanas for Sleeping Disorders 
Purvottana Asana - 00:10
Sarvanga Asana - 00:52
Chiri Kriya - 02:41
Padottana Asana - 04:34
Sapurna Matsya Asana - 06:05
Shava Asana - 07:28

PRESENTED BY: DR.ANANDA BALAYOGI BHAVANANI OF ANANDA ASHRAM ICYER PONDICHERRY
Purvottanasana (Upward Plank Pose) - 
The Upward plank pose improves the respiratory system, stimulates the thyroid gland and also strengthens wrists, arms, back and spine.

Sarvanga Asana - 
One should concentrate on getting the legs, waist and the back in one straight line and making this line 90 degrees with the ground. In this asana the arms up to the elbows are placed on the floor, shoulder width apart. The body from the feet to the shoulders is in a straight line. The chest is pushed forward and the chin is placed in the throat pit / jugular notch forming a tie which is called 'Jalandhar Bandha'. All the pressure is on the neck, shoulders and the back of the head. The hands are placed on the back ribs, the legs are straight and the feet are relaxed.

Padottanasana - (Wide-Angle Standing Forward Bend) offers an excellent opportunity to explore the harmonious and clear-headed quality of sattva. In this pose we feel the earthiness of the lower body while the mind grows spacious and tranquil. While your legs are challenged to be strong, steady, and well rooted, the heart and head are soothed, calmed, and rinsed clean. It's therefore no surprise that this asana is often used as a balm for frayed or anxious nerves.

Sapurna Matsya Asana - 
Lie flat on the back in the shava-asana. Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor. Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.
Return to the shava-asana.