BADDHA PADMASANA
(LOCKED LOTUS POSE)
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THE ASANA GIVES LOT OF FLEXIBILITY OF THE LEGS AND STRENGTHENS YOUR ARMS. IT KEEPS YOUR SPINE WELL. THIS ASANA IS USEFUL IN CONSTIPATION AND IMPROVES DIGESTIVE SYSTEM.
METHOD : SIT IN THE PADMASANA (LOTUS POSE) AND KEEP YOUR FEET ON YOUR THIGHS, JUST CLOSE TO THE GROIN. PLACE YOUR RIGHT ARM BEHIND YOUR BACK AND REACH AROUND TILL YOUR RIGHT HAND IS CLOSE TO THE LEFT HIP. NOW BOW FORWARD A LITTLE, TWIST YOUR TRUNK TO YOUR RIGHT SIDE AND TRY TO GRASP THE RIGHT THUMB OF TOE, RESTING ON THE LEFT THIGH FIRMLY WITH THE INDEX FINGER AND THE MIDDLE FINGER. SIT STRAIGHT AND REMAIN IN THE POSITION FOR A FEW SECONDS. PLACE YOUR LEFT ARM BEHIND YOUR BACK, CROSSING YOUR RIGHT ARM AND TRY TO REACH AROUND TILL YOUR LEFT HAND IS CLOSE TO YOUR RIGHT HIP. NOW BEND FORWARD A LITTLE. TWIST YOUR TORSO TO THE LEFT AND BRING YOUR SHOULDER BLADES TOGETHER, TRY TO GRASP THE LEFT THIGH FIRMLY WITH THE FOREFINGER AND THE MIDDLE FINGER. SIT STRAIGHT AND REMAIN IN THE POSITION FOR A FEW SECONDS. NOW YOUR ARMS AND LEGS ARE TIGHTLY LOCKED. TRY TO KEEP YOUR HEAD, NECK AND SPINE STRAIGHT. YOUR KNEES SHOULD PRESS THE GROUND. LOOK STRAIGHT FORWARD AND BREATH NORMAL.
BENEFITS : IT ENHANCES FLEXIBILITY AND MOBILITY OF LEGS. STRENGTHENS THIGHS AND CALVES.
UBHAY PADANGUSHTHASANA
(DOUBLE BIG TOE POSE)
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THIS POSE STRENGTHENS THE WAIST, ANUS, STOMACH AND GENITAL ORGANS.
METHOD : NOW HOLD TOES WITH YOUR HANDS. SPREAD YOUR LEGS. NOW SLOWLY MOVE YOUR LEGS UPWARDS. TAKE CARE, THAT THE WHOLE WEIGHT SHOULD BE ON YOUR BUTTOCKS. LOOK TOWARDS SKY OR STRAIGHT.
BENEFITS : THIS IS A VERY GOOD ASANA FOR RELIEVIG PAIN OF STOMACH AND WAIST.
URDHVA PRASARITA PADASANA
(UPWARD EXTENTED FEET POSE)
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URDHVA PRASARITA PADASANA STRENGTHENS CALVES AND IMPROVES FLEXIBILITY OF LEGS. THE ASANA PROMOTES HEALTHY FUNCTIONING OF ABDOMEN AND THE ORGANS WITHIN. IT IS VERY HELPFUL IN MAINTAINING KIDNEY, LIVER AND BRAIN IN THE BEST OF THEIR CONDITION.
METHOD : STAND STRAIGHT ON A MAT. NOW LIFT RIGHT LEG STRAIGHT UPWARD AND HEAD DOWNWARD. PLACE LEFT HAND ON THE FLOOR.
TAKE THE RIGHT HAND TO THE LEFT LEG AND HOLD IT FROM THE CALF. KEEP YOUR EYES STRAIGHT BREATHE WELL AND REPEAT ON THE OTHER SIDE.
BENEFITS : STRENGHTHENS LEGS AND CALM MIND.
PARIVRTTA ARDHA CHANDRASANA (REVOLVED HALF MOON POSE)
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THE YOGASANA ENHANCES FLEXIBILITY AND MOBILITY OF JOINTS. IF STRENGTHENS THIGH MUSCLES AND IMPROVES COORDINATION OF VARIOUS ORGANS.
METHOD : STRAND STRAIGHT ON A MAT. PLACE ONE HAND ON THE MAT, DIAGONALLY OUT. RAISE ONE LEG UP. (THE LEG ON THE SAME SIDE AS THE SUPPORTING ARM). RAISE THE BACK LEG UP AND EXTEND THROUGH THE FOOT. TRY TO HORIZONTALLY ALIGN THE HIPS. THE HAMSTRINGS NEED TO BE FLEXIBLE.
RAISE ONE ARM UP TO CREATE A ROTATION IN THE SPINE AND ALWAYS GAZE UP AT THE HAND. BREATH DEEPLY.
BENEFITS : IT IMPROVES YOUR BODY BALANCE, STABILITY, AND COORDINATION.
KRONCHASANA (HERON POSE)
STRETCH HELPS EXERCISE YOUR BACK, HAMSTRINGS AND CALVES. IT ENERGIZES THE LOWER TORSO AND STRENGTHENS CALVES. THE ASANA IS VERY HELPFUL FOR THOSE HAVING FLAT FEET.
METHOD : SIT ON A FLAT SURFACE. KEEP YOUR LEGS ARE STRETCHED OUT STRAIGHT. BEND THE KNEES IN A WAY THAT THE SOLES GET UNDER THE HIPS. STRAINGTEN YOUR RIGHT LEG AND PULL IT BACKWARDS, CLOSER TO YOUR TORSO. MAKE SURE THAT YOUR BACK AND SHOULDERS BLADES ARE STRAIGHT. TO PERFORM THE POSE CORRECTLY, YOUR LEG HAS TO BE COMPLETELY PERPENDICULAR TO THE GROUND. RAISE BOTH HANDS AND HOLD THE RIGH LEG (TOUCH THE HEEL). MOVE YOUR CHIN TOWARDS YOUR CHIN TOWARDS YOUR KNEE WHILE YOUR BACK REMAINS STRAIGHT AND EXTENDED. EXHALE SLOWLY AND HOLD ON TO THIS POSE FOR A FEW SECONDS BEFORE LOWERING THE LEG. REPEAT THE ENTIRE PROCESS WITH THE OTHER LEG.
BENEFITS : THE ASANA STRENGTHENS WAIST AND PROMOTES ITS FLEXIBILITY.
ARDHA PADMA KROUNCHASANA
(HALF BOUND HERON POSE)
THE ASANA STRENGTHENS AND ENERGIZES CALVES. IT ALSO ADDS FLEXIBILITY TO SHIN AND LOWER TORSO.
METHOD : SIT ON A YOGA MAT. FOLD RIGHT LEG AND KEEP LEFT LEG STRAIGHT UP IN THE AIR. HOLD THE SOLE OF YOUR LEFT FEET WITH BOTH HANDS. TAKE A DEEP BREATH. YOU MAY EVEN KEEP THE HANDS STRETCHED STRAIGHT AND TRY TO REACH THE CENTRE OF LEFT FEET. LET YOUR HEAD TOUCH THE LEG IN THE FORMER POSITION. ON THE OTHER HAND, IF YOU CHOOSE THE LATTER POSITION, KEEP YOUR HEAD UP.
BENEFITS :THE ASANA PROMOTES FLEXIBILITY TO LOWER TORSO.
SUPTAVIRASANA
(RECLINING HERO POSE)
THIS ASANA HELPS WITH REMOVING STIFFNESS AND STRESS FROM THIGH AREA. IT TIGHTEN UPPER ABDOMINAL REGION AND RELAXES LEG MUSCLES. REGULAR PRACTICE HELPS IMPROVING DIGESTION.
METHOD : LIE ON A MAT (ON YOUR BACK). FOLD BOTH KNEES AND HELP THEM REST UNDER THIGHS. SPREAD YOUR HANDS BACKWARDS AND CROSS THEM UNDER YOUR HEAD. TAKE A DEEP BREATH. YOU MAY ALSO USE A PILLOW TO SUPPORT YOUR BACK.
BENEFITS : HELPS IN ELIMINATING FAT FROM STOMACH AND ENHANCES DIGESTIVE SYSTEM.
GARBHAPINDASANA
(WOMB EMBRODED POSE)
THE ASANA PROVIDES A SOOTHING EFFECT AND PEACE OF MIND AND ENERGIZES BODY. REGULAR PRACTISE WILL REMOVE FAT FROM ABDOMINAL REGION AND PROVIDES RELIEF FROM OTHER ABDOMINAL DISEASES.
METHOD : THIS IS A LITTLE BIT TOUCH ASANA TO PERFORM. SIT ON A MAT WITH YOUR HEAD AND SPINE ERECT. EXTEND YOUR LEGS FORWARD SUCH THAT THE KNEES AND HEELS ARE PLACED TOGETHER WITH THE HELP OF YOUR HANDS, PLACE YOUR RIGHT FOOT ON THE LEFT THIGH AND THEN YOUR LEFT FOOT ON THE RIGHT THIGH. PASS YOUR HANDS THROUGH THE GAP BETWEEN THE CALVES AND THE THIGHS CLOSE TO YOUR KNEES. THEN THRUST YOUR ARMS FORWARD TILL THE ELBOWS. BREATHE OUT THE RAISE YOUR THIGHS OFF THE GROUND. BEND YOUR ARMS AT THE ELBOWS AND THEN HOLD YOUR EARS WITH YOUR HANDS. CAREFULLY BALANCE YOUR BODY WEIGHT ON THE TAIL BONE BREATHE NORMALLY AND LOOK STRAIGHT. HOLD ON TO THIS POSITION FOR NOT MORE THAN 2 MINUTES.
BENEFITS : THE DIGESTIVE SYSTEM OF THE BODY IMPROVES DUE TO THE REGULAR PRACTICE OF THIS POSTURE. IT ALSO TREATS ALL KINDS OF STOMACH DISEASES. THE YOGA POSTURE PROVIDES EXERCISE TO BOTH THE UPPER AND THE LOWER BODY OF THE PERFORMER. IT ALSO REMOVES FAT FROM STOMACH AREA.
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TRIKONASANA (TRIANGLE POSE)
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THE TRIANGLE POSE IS CONSISTED OF TWO SANSKRIT WORDS "TRIKON" AND "ASANA". THE MEANING OF "TRIKON" IS TRIANGLE WHILE THE MEANING OF "ASANA" IS POSE. TRIANGLE POSE IS VERY IMPORTANT FOR HEALTH AND WELLNESS.
METHOD : STAND ERECT. NOW KEEP DISTANCE BETWEEN YOUR LEGS ABOUT 1 1/2 FEET EXTEND YOUR ARMS AT THE SHOULDER LEVEL. INHALE AND RAISES YOUR RIGHT ARM BY THE SIDE OF YOUR HEAD. NOW, BEND YOUR RIGHT ARMS AND PLACE IT AT THE TOE OR HEEL OF THE RIGHT LEG AND LEFT YOUR LEFT ARM TOWARDS UPWARD DIRECTION STRAIGHT. THEN TURN YOUR HEAD TOWARDS LEFT ARM AND THEN EXHALE AND COME TO ORGINAL POSITION. DO THE SAME PROCEDURE WITH THE LEFT ARM IN THE SIMILAR PATTERN. PERFORM THREE TO FIVE ROUNDS OF TRIKONASANA.
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BENEFITS : THIS ASANA IS GOOD TO BURN FAT AND RELIEVES BACKACHE. TRIANGLE POSE HELPS TO EXPAND YOUR CHEST AND SHOULDERS. IT ENSURES MOBILITY OF HIP JOINTS AND NECK AND GIVE PROPER STRETCH TO YOUR SPINE. IT STRENGTHENS WAIST, LOWERS THE DEPOSITED FAT ON THE BACK. IT STRENGTHENS THE MUSCLES OF CALF. IT LOWERS NECK PAIN AND LOW BACK PAIN.
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PARIVRATA TRIKONASANA
(REVOLVED TRIANGLE POSE)
THE ASANA HELPS STRENGTHEN LEGS AND BACKBONE, AND BACK PORTION OF BODY. REGULAR PRACTISE WILL PROVIDE RELIEF FROM BREATHING TROUBLES, LOW BACK PAIN, ASTHMA AND INDIGESTION.
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METHOD : STAND STRAIGHT ON YOGA MAT. OPEN LEGS TOWARDS FRONT AND BACK. RAISE YOUR ARMS UPWARD SO THEY ARE IN LINE WITH YOUR SHOULDERS AND THE PALMS ARE FACING DOWNWARDS. LOOK STRAIGHT AND BREATHE SLOWLY. TURN AND PRACTISE THE OTHER SIDE. CHANGE THE POSITION OF LEGS, AS PER CONVENIENCE.
BENEFITS : THE ASANA STRENGTHENS AND STRETCHES THE LEGS.
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SIDDHASANA (THE PERFECT POSE)
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MANY YOGIS HAVE PREFERRED THIS POSTURE. THEY HAVE CONSIDERED IT AN ACCOMPLISHED (PERFECT) POSE. HENCE, IT IS REFERRED TO AS SIDDHASANA (SIDDH - PERFECT, ASANA POSE).
METHOD : SIT ON THE FLOOR WITH LEGS CLOSE TO EACH OTHER. TAKE THE LEFT FOOT AND PLACE IT AT THE PERINEUM. THE PERINEUM IS THE SOFT TISSUE BETWEEN THE ANUS AND THE TESTIS. NOW TAKE THE RIGHT FOOT AND PLACES ITS HEEL OVER THE HEEL OF LEFT FOOT. TO MAKE THE POSTURE STEADIER, SLIDE THE RIGHT FOOT TOES INTO THE SPACE BETWEEN THE LEFT CALF MUSCLES. THIS MAY REQUIRE SOME ADJUSTMENT TO THE POSITION. IT IS LIKE CREATING A LOCK, SO THAT THE LOWER BODY IS STABLE FOR LONG DURATION OF MEDITATION. THE KNEES SHOULD TOUCH THE FLOOR. NOW STRAIGHTEN YOUR SPINE. GAZE AT THE SPACE BETWEEN THE EYEBROWS. FOCUS ON YOUR BREATHING PROCESS. THE BREATHING SHOULD BE NATURAL AND DEEP. ONE MAY ALSO PRACTICE UJJAYI BREATHING ACCORDING TO ONE'S MEDITATION TECHNIQUE. THE HANDS CAN BE KEPT ON THE KNEES. ONE MAY ASSUME THE JNANA MUDRA WITH THE FINGERS. SPINE SHOULD BE STRAIGHT IN POSITION. MAINTAIN THIS POSITION FOR AS LONG AS YOU ARE COMFORTABLE.
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BENEFITS : THE POSTURE IS CONSIDERED THE PERFECT MEDITATION POSTURE FOR ANYONE PRACTICING CELIBACY. SIDDHASANA IS ALSO BENEFICIAL FOR MEN HAVING PROSTATE PROBLEMS. THE PERFECT POSTURE (SIDDHASANA) IS BELIEVED TO HELP IN AROUSING THE DIVINE COSMIC POWER (KUNDALINI SHAKTI) DORMANT IN THE LOWEST NERVE CENTER AT THE SPINAL COLUMN BASE BY THE PURIFICATION OF NADIS (DUCTS FOR PASSAGE OF NERVOUS ENERGY). REGULAR PRACTICE OF THIS ASANA IMPROVES DIGESTION AND STRENGTHENS HEART. IT ALSO HELPS WITH OTHE CONDITIONS SUCH AS NIGHTFALL, GONORRHEA ETC.
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SIRSASANA
(THE HEADSTAND POSE)
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IN SANSKRIT THE WORD "SIRSHA" MEANS "HEAD" AND "ASANA" MEANS POSE. SIRSANA IS CONSIDERED THE KING OF ALL ASANAS AND IS USUALLY DONE AT THE END OF THE YOGA ASANA PRACTICES.
METHOD : PREPARE A ROUND SOFT YET FIRM SEAT OUT OF A DHOTI OR A PIEACE OF CLOTH. KNEEL DOWN AND GRAB YOUR ELBOWS WITH YOUR HANDS. KEEP THE ELBOWS WHERE THEY ARE AND INTERLOCK THE FINGERS IN FRONT OF YOU. KEEP THE SEAT BETWEEN YOUR HANDS. PLACE THE VERY TOP OF YOUR HEAD ON THE SEAT WITH THE BACK OF YOUR HEAD RESTING AGAINST THE FINGERS. STRAIGHTEN THE KNEES, RAISE YOUR HIPS, YOUR BODY NOW RESEMBLING IN INVERTED V. THE WEIGHT IS EQUALLY DISTRIBUTED BETWEEN YOUR HEAD/ARMS AND THE FEET. KEEPING YOUR KNEES STRAIGHT AS MUCH AS POSSIBLE, WALK WITH LITTLE STEPS, BRINGING YOUR FEET AS CLOSE AS POSSIBLE TO YOUR HEAD.
THIS WILL SHIFT THE WEIGHT FROM THE FEET ONTO THE HEAD/ARMS. KEEP YOUR BACK AS STRAIGHT AS POSSIBLE TO PREVENT YOUR NECK FROM ARCHING. BEND THE KNEES KEEPING THEM CLOSE TO THE CHEST AND YOUR FEET CLOSE TO YOUR BUTTOCKS. SHIFT THE HIPS TO KEEP YOUR BALANCE. KEEP YOUR KNEES BENT AND POINT THEM TO SKY. STRAIGHTEN YOUR LEGS. KEEP YOUR FEET RELAXED. MAKE SURE THAT THE HEAD IS SUPPORTING NO MORE THAN 10 PERCENT OF YOUR BODY WEIGHT, THE REST BEING APPLIED ON THE ELBOWS. DO SAVASANA OR STAND STRAIGHT AFTER THIS ASANA TO BRING THE BLOOD FLOW TO NORMAL.
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TIME : IN THE BEGINNING, YOU CAN START THIS ASANA FOR 15 SECONDS. INCREASE GRADUALLY 5 TO 10 MINUTES. ONCE CAN EXCEED ITS TIME UP BY 1/2 HOUR, BUT THIS SORT OF PRACTICE SHOULD BE DONE UNDER AN EXPERT.
BENEFITS : IT IMPROVES BLOOD CIRCULATION TO THE BRAIN WHICH IMPROVES OVERALL HEALTH AND EFFICIENCY OF EYES, EARS AND NOSE. THE ASANA PUTS PRESSURE ON THE PITUITARY GLAND WHICH HELPS TO INCREASE ITS EFFICIENCY, AND IN TURN THE EFFICIENCY OF ALL OTHER HORMONE-PRODUCING ENDOCRINE GLANDS WHICH ARE CONTROLLED BY IT. SIRSANA IMPROVES MEMORY, INTELLIGENCE AND SPIRITUAL POWER.
IT ACTS DIRECTLY ON THE THYROID GLAND BY BALANCING THE METABOLIC FUNCTIONS. MALFUNCTIONING OF THE THYROID CAN RESULT IN MANY AILMENTS EITHER DIRECTLY OR INDIRECTLY. THE HEADSTAND YOGA POSE HELPS TO BRING PERFECT HEALTH TO THIS VITAL ORGAN. SIRSANA HELPS IN COMBATING SEXUAL DISORDERS SUCH AS PROSTATE PROBLEMS HYDROCELE, LEUCORRHEA, SPERMATORRHEA, AND ALL GENERAL MENOPAUSAL AND MENSTRUAL AILMENTS. THE YOGA POSE DRAINS BLOOD FROM THE ASSOCIATED SEXUAL ENDOCRINE GLANDS AND ORGANS, THUS IMPROVES THE FUNCTIONAL EFFICIENCY.
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THE FACIAL SKIN IS ALSO IMPROVED THROUGH REGULAR PRACTICE OF SIRSASANA. PIMPLES AND WRINKLES ARE OFTEN CAUSED BY INADEQUATE REMOVAL OF WASTE MATERIALS AND INSUFFICIENT NOURISHMENT FROM THE BLOOD. SIRSASANA DIRECTS AN OXYGEN RICH FLOW OF BLOOD TO THE FACIAL SKIN THEREBY IMPROVING THE FACIAL COMPLEXION. HAIR LOSS, GREYING OF HAIR AND BALDNESS ARE OFTEN CAUSED DUE TO POOR BLOOD CIRCULATION IN THE SCALP. SIRSASANA DOESN'T ONLY DIRECT ENRICHED BLOOD TO THE BRAIN, IT ALSO SENDS IT TO THE SCALP. THE TRANSFORMING OF GREY INTO ITS ORIGINAL COLOR AND GOOD GROWTH OF HAIR IS POSSIBLE THROUGH THE PRACTICE OF THIS HEADSTAND POSE.
THE ASANA IS HELPFUL IN CURING CONDITIONS, RELATED TO SPERMOTORRHEA (DHATU ROG) SUCH AS NIGHTFALL, GONORRHEA, IMPOTENCE, ETC.
PRECAUTIONS : THOSE SUFFERING FROM EAR RELATED PROBLEMS LKE PUS IN EARS OR OTITIS MEDIA SHOULD AVOID THIS ASANA. INDIVIDUALS WTH SHORT SIGHTEDNESS, WEAK BLOOD VESSELS IN THE EYES, AND RED EYES SHOULD NOT PERFORM SIRSANA. IT SHOULD ALSO BE AVOIDED UNDER OTHER HEALTH CONDITIONS SUCH AS HEART DISEASES, HIGH OR LOW BLOOD PRESSURE, BACK PAIN, THROMBOSIS, ARTERIOSCLEROSIS, ETC. AVOID THIS ASANA AFTER PERFORMING AEROBIC EXERCISE OR A RIGOROUS EXERCISE. THE BODY TEMPERATURE SHOULD BE NORMAL WHILE DOING SIRSASANA. DO NOT PRACTICE IF YOU HAVE COLD, COUGH OR FEVER.
EKPAD SHIRHASANA
(ONE LEG - BEHIND - HEAD POSE)
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THIS ASANA IS VERY HELPFUL FOR MAINTAINING ABDOMINAL HEALTH AND IMPROVES BLOOD CIRCULATION IN THE ORGANS AROUND THE AREA. IT STRENGTHENS BACKBONE. THIS ASANA IMPROVES HAEMOGLOBIN LEVELS IN THE BODY AND BOOSTS ENERGY LEVELS AND BRAIN POWER.
METHOD : STAND IN SAVDHAN MUDRA. RISE YOUR SHOULDERS BY STRETCHING YOUR ARM UPWARD, SO THAT FIGURES OF BOTH THE HANDS TOUCH EACH OTHER. NOW COME TO TADASAN POSITION, PUTTING YOUR WAIST STRAIGHT. RAISE THE LEFT LEG USING BOTH HANDS AND BRING TO THE LEVEL OF THE LEFT SHOULDER. PLACE THE LEG BEHIND THE NECK AND PLACE HANDS ON THE PRAYER POSITION, CLOSE TO THE CHEST. HOLD YOUR RIGHT THIGH WITH YOUR RIGHT ARM AND THEN REST YOUR FOREARM ON THE RIGHT CALF AND SLOWLY CLUTCH THE ARCH ON YOUR FOOT. WITH LEFT LEG RESTS ON YOUR CHEST, GRIP YOUR RIGHT FOOT OPPOSITE YOUR RIGHT HAND WITH YOUR LEFT ARM. THEN SLOWLY RAISE YOUR RIGHT FOOT SO THAT IS MAKES A 91 DEGREE ANGLE WITH THE FLOOR. KEEP STRETCHING YOUR KNEE TOWARD THE FLOOR. MOVE YOUR RIGHT HAND TO YOUR RIGHT CALF AND MAKING SURE THAT YOUR LEFT HAND HOLDS YOUR FOOT. AFTER THIS TRY TO BRING YOUR LEG FORWARD TOWARD YOUR SHOULDER AND THEN TUCK IT OVER. COME BACK TO SAVDHAN MUDRA AND REPEAT THE SAME POSE ON THE OTHER SIDE.
BENEFITS : THIS ASANAIMPROVES HAEMOGLOBIN LEVELS IN THE BODY. THE POSE IS ESPECIALLY BENEFICIAL FOR YOUNG GIRLS.
MATSYASANA (FISH POSE)
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THIS YOGASANA ENSURES A LOT OF HEALTH BENEFITS. IT PROMOTES HEALTHY THROAT AND LUNGS. REGULAR PRACTICE WILL REMOVE STIFFNESS, FROM NECK AND ARMS. THE ASANA TONES THE PARATHYROID, THYROID, PITUITARY AND PINEAL GLANDS.
METHOD : SIT IN PADMASANA AND SLOWLY LIE ON YOUR BACK. YOUR FEET ARE TOGETHER AND HANDS RELAXED ALONGSIDE THE BODY. PLACE THE HANDS UNDERNEATH THE HIPS, PALMS FACING DOWN. BRING THE ELBOWS CLOSER TOWARD EACH OTHER. BREATHING IN, LIFT THE HEAD AND CHEST UP. KEEPNG THE CHEST ELEVATED, LOWER THE HEAD BACKWARD AND TOUCH THE TOP OF THE HEAD TO THE FLOOR. WITH THE HEAD LIGHTLY TOUCHING THE FLOOR, PRESS THE ELBOWS FIRMLY INTO THE GROUND, PLACING THE WEIGHT ON THE ELBOW AND NOT ON THE HEAD. LIFT YOUR CHEST UP FROM IN - BETWEEN THE SHOULDER BLADES. PRESS THE THIGHS AND LEGS TO THE FLOOR. HOLD THE POSE FOR AS LONG AS YOU COMFORTABLY CAN, TAKING GENTLE LONG BREATHS IN AND OUT. RELAX IN THE POSTURE WITH EVERY EXHALATION. NOW LIFT THE HEAD UP, LOWERING THE CHEST AND HEAD TO THE FLOOR. BRING THE HANDS BACK ALONG THE SIDES OF THE BODY. LIE DOWN IN SAVASANA AND RELAX.
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BENEFITS : THIS ASANA IS MUCH BENEFICIAL FOR THROAT, CHEST AND ABDOMEN. IT HELPS MAKING INTESTINES ACTVE THUS RELIEVE FROM CONSTIPATION. THE ASANA TONES THE PARATHYROID, THYROID, PITUITARY AND PINEAL GLANDS. THOSE SUFFERING FROM NECK PAIN LUMBAGO, CERVICAL, AND SPONDLOSIS SHOULD PRACTICE THIS POSE DAILY FOR RELIEF. MATSYASANA ALSO PROVIDES RELIEF FROM RESPIRATORY DISORDERS SUCH AS ATHMA BY ENCOURAGING DEEP BREATHING. IT PROVIDES STRENGTH TO LUNGS. HELPS IN ARTHRITIS, NAVEL DISPLACEMENT, ASTHMA. IT STRENGTHENS VAGINA, AND KEEPS AWAY FROM DISORDERS.
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