The Bow (Dhanur Asana)
Benefits
Tones the back muscles, maintains the elasticity of your spine
Improves posture and increases vitality
Reduces abdominal fat
Keeps the digestive and reproductive systems healthy.
Effective for Bronchitis, Asthma, Constipation, Diabetes, Rheumatism etc.
Description of the asana
Lie down on your front, head down. Inhale and bend your knees up, then reach back with your hands and clasp hold of your ankles. Exhale.
lnhaling, raise your head and chest, and simultaneously pull your ankles up, lifting the knees and thighs off the floor. Arch backward and look up. Take three deep breaths in this pose, then exhale and release it
The Shoulder Stand (Sarvang Asana)
Effective for Excessive anger or hate, Migraine headache, Liver disorder, hemorrhoids, Anaemia, Hypertension, Indigestion.
The Shoulder stand invigorates and rejuvenates your whole body.
Description of the asana
Lie down on the floor with your legs together and your hands, push down, by your sides. inhaling, push down on your hands and raise your legs straight up above you.
Lift your hips off the floor and bring your legs up, over and beyond your head, at an angle of about45°.
Exhaling, bend your arms and support your body, holding as near the shoulders as possible, thumbs around the front of the body, fingers around the back. Push your back up, lift your legs.
Now straighten your spine and bring the legs up to a vertical position. Press your chin firmly into the base of your throat. Breathe slowly and deeply in the pose, gradually trying to work your elbows closer together and your hands further down your back toward the shoulders, so as to straighten your torso. Keep your feet relaxed.
Caution
Shoulder stands should not be attempted without a qualified teacher.
Any one suffering from breathing difficulties or pain in the upper spine should not attempt these postures.
The Shoulder stand invigorates and rejuvenates your whole body.
Description of the asana
Lie down on the floor with your legs together and your hands, push down, by your sides. inhaling, push down on your hands and raise your legs straight up above you.
Lift your hips off the floor and bring your legs up, over and beyond your head, at an angle of about45°.
Exhaling, bend your arms and support your body, holding as near the shoulders as possible, thumbs around the front of the body, fingers around the back. Push your back up, lift your legs.
Now straighten your spine and bring the legs up to a vertical position. Press your chin firmly into the base of your throat. Breathe slowly and deeply in the pose, gradually trying to work your elbows closer together and your hands further down your back toward the shoulders, so as to straighten your torso. Keep your feet relaxed.
Caution
Shoulder stands should not be attempted without a qualified teacher.
Any one suffering from breathing difficulties or pain in the upper spine should not attempt these postures.
The Plough (Hala Asana)
Effective for Asthma, Back ache, Depression, Sciatica, Headache, Sexual debility Rheumatoid Arthritis, Bronchitis, Sinus, Congestion,Premenstrual tension etc.
Description of the asana
Lie down on your back with your legs together and your palms on your sides.
Inhale & raise your legs up.
Exhale first and then inhale.
Bring your hips up off the floor.
Support your back with your hand, keeping your elbows as close to one another as possible.
Without bending your knees, exhale and bring your legs down behind your head.
If you cannot yet touch the floor with your feet, keep on breathing in this position.
If your feet comfortably reach the floor, walk them as far behind your head possible.
With your feet curled under, push your torso up and your heels back.
Now clasp your hands together.
Breathe slowly and deeply.
Caution
If you have breathing difficulties, hernia or are having nasal congestion, do not attempt this exercise.
Description of the asana
Lie down on your back with your legs together and your palms on your sides.
Inhale & raise your legs up.
Exhale first and then inhale.
Bring your hips up off the floor.
Support your back with your hand, keeping your elbows as close to one another as possible.
Without bending your knees, exhale and bring your legs down behind your head.
If you cannot yet touch the floor with your feet, keep on breathing in this position.
If your feet comfortably reach the floor, walk them as far behind your head possible.
With your feet curled under, push your torso up and your heels back.
Now clasp your hands together.
Breathe slowly and deeply.
Caution
If you have breathing difficulties, hernia or are having nasal congestion, do not attempt this exercise.
0 comments:
Post a Comment