Akarna Dhanurasana 

This asana involves pulling the foot towards the ear. To achieve this asana, the practitioner begins in:

1. Dandasana the foundation for all seated asanas.
2. Grabs hold of each big toes between the thumb and index finger (known as the sixth variant of the Paschimottanasana).
3. Exhales, keeping the right leg in full contract with the floor and pull the left foot up towards the ear, bending the knee.
4. Holds the position up to 20 seconds breathing normally. Next exhales and straightens the left leg.
5. Pulls the foot to a vertical position and holding it statically for 15 seconds.
6. Bends the knee returning to stage 4.
7. Returns the left leg to the floor. Repeats on the other side.

Benefits

This asana improves flexibility of the leg muscles. Abdominal muscles and the lower spine are also strengthened.

Padmasana

Padmasana is a term derived from sanskrit word padma: lotus, and āsana: seat or throne. It may refer to:

• Lotus pad or Lotus throne in Hindu-Buddhist art
• Lotus position in yoga meditative position
• The tower throne of Acintya within a Pura, Balinese Hindu temple compound

Benefits of padmasana:

• Opens up the hips
• Stretches the ankles and knees
• Calms the brain
• Increases awareness and attentiveness
• Keeps the spine straight
• Helps develop good posture
• Eases menstrual discomfort and sciatica
• Helps keeps joints and ligaments flexible
• Stimulates the spine, pelvis, abdomen, and bladder
• Restores energy levels

                    Yoga 

Yoga  is a generic term for the physical, mental, and spiritual practices or disciplines which originated in ancient 

India with a view to attain a state of permanent peace. Yoga is a Sanskrit word which means "union" and is interpreted as "union with the divine". One of the most detailed and thorough expositions on the subject is the Yoga Sūtras of Patañjali, which defines yoga as "the stilling of the changing states of the mind". Yoga is also interpreted as the yoke that connects beings to the machine of existence.
Various traditions of yoga are found in Hinduism, Buddhism and Jainism. In Hinduism, yoga is one of the six āstika ("orthodox") schools of Hindu philosophy.
Post-classical traditions consider Hiranyagarbha as the originator of yoga. Pre–philosophical speculations and diverse ascetic practices of first millennium BCE were systematized into a formal philosophy in early centuries CE by the Yoga Sutras of Patanjali. By the turn of the first millennium, hatha yoga emerged from tantra. It along with its many modern variations, is the style that many people associate with the word yoga today. Vajrayana Buddhism, founded by the Indian Mahasiddhas,^[14] has a parallel series of asanas and pranayamas, such as caṇḍālī^]and yantra yoga.
Hindu monks, beginning with Swami Vivekananda, brought yoga to the West in the late 19th century. In the 1980s, yoga became popular as a system of physical exercise across the Western world. This form of yoga is often called Hatha yoga. Many studies have tried to determine the effectiveness of yoga as a complementary intervention for cancer, schizophrenia, asthma and heart patients. In a national survey, long-term yoga practitioners in the United States reported musculo–skeletal and mental health improvements.