HALA ASANA

Technique:
* Lie flat on the back with your body straight and stretched out. Bring the heels and toes together. Put the palms on the floor and keep them close to the body on both sides.
* Stretch out the legs and toes. Inhale and simultaneously raise both heads upwards till they come to a vertical position.
* Exhale and simultaneously start lowering the legs towards the head area. Try to touch the floor in front of the head with the toes. Go only as far as possible for you. After exhaling, keep breathing normally till the whole posture is completed. Remain in this position for about 8 seconds.
* Start returning the back to the floor. Let the back roll down on the floor inch by inch. This should be done very slowly and smoothly. Keep the legs and toes quite tight all along during the returning phase. Now you have completed one round of this posture and relax for 6 to 8 seconds.

Restrictions :
Start with one round on the first day and gradually increase to a maximum of four rounds. Relax for sometime between the rounds.
If the toes do not comfortably reach the floor, keep the hand on the back supporting the back muscles until they become more flexible.
Major Benefits :
Energizes and nourishes the sexual glands and brings strength and vitality to them. It has medicinal effect for impotency and frigidity. Exercises every inch of backbone and surpasses all other asana to bring flexibility to the spine. Reduces excess weight without weakening the body. Improves the blood circulation and nourishes many of the essential internal organs. Regular practice of this asana maintains inner balance and helps to develop mental and physical poise.

Read more...

PADA PASCHIMOT ASANA

Technique: Sit on the floor with the legs stretched straight front. Bend the trunk forward and
hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk
lower so that the head rests on the knees. Draw the abdomen in while bending lower. This
will make the bending of the trunk easy. While bending bring the head between the arms. The
aspirants having flexible spine can touch the knees with the head at the first attempt. Fat
persons will find some difficulty in practicing this asana. Persons having a weak spine will take
a fortnight or a month to accomplish perfection in this asana. Remain in this asana for five
seconds. Begin with thirty seconds and gradually increase it to ten minutes.

Advantages:
(1) Pashchimottanasana is the foremost of all asanas. Its effect is that the life
force flows through the Sushumna nadi and it kindles gastric fire.
(2) The excessive fat around
the abdomen is reduced by practicing this asana.
(3) It tones up the kidneys, the stomach, the
liver and other abdominal organs.
(4) It tones up the intestines and improves digestion.
(5) This asana cures constipation, indigestion, liver diseases and loss of appetite.
(6) The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire
spine.
(7) It makes the body handsome and shapely.
(8) It strengthens the calf muscles.
(9) It cures hiccough

Read more...

MATSYA ASANA

Technique :- Sit in Padmasana. Slowly take the help of your elbows to lie down on your back. Slowly lie on your back completely.
Now with the help of elbows or palms bend your head backward and place middle of the head on the ground.
Catch hold of the toes with your index fingers and place the elbows on the ground.
While returning to original position, release the toes and taking the help of your hands straighten your head.
Now taking the help of elbow sit in padmasana.

Remember:-
* This Asana is practised after Sarvangasana, hence, practise for one third of the time taken for Sarvangasana.
* Do not bend your neck backward with a jerk.
* While bending neck backward, the spine will be arched maximum.
* While returning you can release your legs in sitting position or even in lying position.
Benefits and Limitations:-
* As complementary Asana for Sarvangasana, this should be pracitsed soon after sarvangasana.

* This enhances the benefits achieved through Sarvangasana.

Read more...

UTTHAN PADA ASANA

Technique:

* Lie on the floor with your body straight. Heels should be together. Look towards the ceiling.
* Slowly inhale and take in as much as air you can.
* Holding your breathe lift both the legs up about 10 inches high from the floor. Legs should be held together straight and toes stretch forward. Retain for about 5 seconds.
* Exhale slowly and begin lowering the legs simultaneously. Complete exhaling by the time your legs are brought back to the floor.
Restrictions :
Start with three rounds on the first day. Relax for about 5 seconds after each round. Do not practice more than four rounds a day.
People who have had spinal injury can do the asana by lifting each leg alternatively. Do two rounds with each leg.
Benefits : Strengthens the spinal code and corrects disorders of the back. Reduces paunch and removes constipation, indigestion and gas trouble.

Read more...

DHANUR ASANA

Technique:

* Lie on your stomach with your arms stretched on both sides. Place your right or left cheek on the floor. Bend the knees, bringing the feet up. Bring the heels close to the buttock area. Reach back to hold the ankles with your hands. The knees and the ankles should be closer to one another.
* Inhale as much air as you can. Straighten up your neck and head. Holding the breath and keeping the arms straight, arch the entire body upwards. Lift the head, chest and thighs off the floor. Remain in this position for 5 to 6 seconds.
* Exhale and return to the floor smoothly. Keep holding the ankles while you return to the first position. Put the cheek back on the floor and breath normally.
* Leave the ankles and let the legs gradually return to the floor. Bring the arms and hands to the floor on both sides and relax for 6 to 8 seconds. You have completed one round of bow posture.
Restrictions :
Start with two rounds on the first day and gradually to a maximum of four rounds. In the first position in case you find it difficult to hold the ankles then hold the toes.
Do not attempt the bow while pregnant, as these asana increases the pressure on the abdomen.
Benefits :
Activates and strengthen all the major and minor joints of the body. Strengthens all the abdominal muscles and organs. Develops digestive power and removes extra weight and fat from the stomach and waist areas. Enhance the elasticity of the spine. Chest, lungs and neck are strengthened and activated, benefiting people suffering from asthma and other respiratory problems. For women, it corrects menstrual and other troubles related to reproductive organs.

Read more...

BHUJANGA ASANA

Technique :
* Lie straight on your stomach, keeping the palms on the floor below the shoulder blades and the elbows touching the middle part of the body. Bend the head and neck backward.
* Inhale and raise the head and chest, above the naval area, upwards. Tighten the legs allover from the waist down to the toes.
* Hold your breathe and retain in the same position for about 6 seconds.
* Exhale and simultaneously lower the head towards the floor. Relax your body and rest with your right or left cheek on the floor for about 6 seconds. Now you have completed one round of bhujanga asana.
Restriction :
Start with three rounds on the first day and increase to a maximum of four rounds. Take rest for sometime between each round. As you practice, you can increase the retaining period of the position gradually from 6 seconds to 1 minute. Do not practice the cobra while pregnant, although this asana is excellent way to prepare the body.
Benefits :
Increases flexibility, rejuvenates spinal nerves and brings a rich blood supply to the spinal region. Activates and energizes the upper areas of the body like the chest, shoulders, neck, face and head, giving a youthful appearance. Corrects various abnormal troubles like constipation, indigestion and increases appetite.

Read more...