THE ASANAS AND ITS BENEFITS !

 

                                SARVANGASANA 

                              (SHOULDER STAND)

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                             SARVANGASANA IS ONE OF THE ADVANCED YOGA POSE PACKED WITH LOT OF HEALTH BENEFITS. IT IS A TOTAL BODY WORKOUT POSE AND HENCE THE NAME. IT STRENGTHENS ALL THE INNER ORGANS OF YOUR BODY AND KEEPS THEM STRONG AND HEALTHY.

                  ❤   METHOD : LIE ON THE CARPET WITH LEGS TOGETHER. RAISE THE LEGS TO AN ANGLE OF 90 DEGREE. NOW PRESS THE FLOOR WITH YOUR PALMS, LIFT THE WAIST AND BRING THE LEGS FORWARD. THEN KEEP THEM VERTICAL TO THE GROUND. BEND THE HANDS, HOLD THE WAIST WITH THE PALMS, BALANCING AND RAISE THE LEGS TO AN ANGLE OF 90 DEGREE TO THE FLOOR. BODY AND LEGS SHOULD BE STRAIGHT VERTICAL TO THE FLOOR. THE WHOLE WEIGHT OF THE BODY RESTING ON THE SHOULDER BLADE AND ADJUST IF IT IS NOT STRAIGHT. REST THE ELBOW ON THE FLOOR WITH PALMS SUPPORTING THE BODY. GAZE AT THE TOE NAIL. LEGS SHOULD NOT MOVE. LOWER THE LEGS TOE AND BACK. TAKE THE HANDS FROM THE BACK AND PLACE IT ON THE FLOOR. BRISKLY BRING THE BACK TO THE FLOOR, THE LEGS AND LIE DOWN. DO NOT STRIKE THE LEGS ON THE GROUND OR GIVE JERK TO YOUR BACK WHILE COMING BACK TO START POSITION. THIS FINISHES ONE CYCLE. LIE DOWN IN SAVASANA FOR A FEW MINUTIES TO RELAX.

                      👀   BENEFITS : IT IS A COMPLETE BODY EXERCISE THAT PURIFIES BLOOD, STRENGTHENS NERVOUS SYSTEM, HEART, AND LUNGS. THE ASANA MAINTAINS A HEALTHY BLOOD CIRCULATORY SYSTEM, RESPIRATORY SYSTEM, AND DIGESTIVE SYSTEM. REGULAR PRACTICE BOOSTS VISION AND RECTIFIES DISORDERS EARS, NOSE AND THROAT. IT BEAUTIFIES SKIN, REDUCES WRINKLES IN FACE, AGED LOOK AND STIFFNESS. SARVANGASANA IS VERY BENEFICIAL FOR SINGERS, AS IT IMPROVES VOICE AND MAKES IT MELODIES. THOSE WHO FEEL EXERCESSIVE HEAT OR COLD ON THEIR FEET SHOULD ALSO PRACTICE THIS ASANA. HAIR LOSS AND PREMATURE GRAYING OF HAIR CAN BE CONTROLLED. THIS ASANA IS KNOWN TO REVERSE AGEING AND ADD A YOUTHFUL GLOW TO FACE.

                 💟  PRECAUTIONS : THOSE SUFFERING FROM HIGH BLOOD PRESSURE, HEART, PROBLEMS, MIDDLE EAR TROUBLE, CAPILLARY, WEAK EYE, SPONDYLOSIS, AND SLIPPED DISC SHOULD NOT ATTEMPT THIS ASANA. PREGNANT LADIES SHOULD ALSO AVOID PRACTICE THIS EXERCISE. THIS IS RANKED AMONG ONE OF THE TOUGHEST ASANAS. HENCE, MAKE SURE YOU PRACTICE IT UNDER THE GUIDANCE OF A TRAINED YOGI.

                         BHUJANGASANA (COBRA POSE)

                            BHUJANGASANA OR THE COBRA POSE, IS ONE OF THE MAIN BACKWARD BENDING ASANAS. IN BHUJANGASANA, THE HEAD AND TRUNK RESEMBLES A COBRA WITH RAISED HOOD, HENCE THE NAME (BHUJANGA MEANS COBRA IN SANSKRIT). BHUJANGASANA IS EASY TO PERFORM AND IS INTEGRATED INTO OTHER YOGA PRACTICES LIKE THE SURYA NAMASKARA,  WHERE IT APPEARS AS THE 8TH POSE IN THE SERIES OF 12 POSES. BHUJANGASANA MAY STRENGTHENS THE SPINE, STRETCH THE CHEST, SHOULDERS, AND ABDOMEN, FIRM THE BUTTOCKS, AND RELIEVE STRESS AND FATIGUE. TRADITIONAL TEXTS SAY THAT BHUJANGASANA INCREASES BODY HEAT, DESTROYES DISEASES, AND AWAKENS KUNDALINI.

                           ❤ METHOD : LIE DOWN ON YOUR STOMACH WITH HANDS ON THE SIDE, TOES TOUCHING TOGETHER. BRING YOUR HANDS TO THE FRONT AT THE SHOULDER LEVEL, WITH PALMS RESTING ON THE FLOOR. SLOWLY RAISE YOUR TRUNK AND HEAD WITH THE SUPPORT OF THE PALMS ALONE. THE ARMS SHOULD BE SLIGHTLY BENT AT THE ELBOWS. ARCH YOUR NECK SLIGHTLY BACKWARDS, SO THAT THE POSE LOOKS LIKE A COBRA WITH RAISED HOOD. BREATHE NORMALLY AND BE IN THIS POSE AS PER YOUR COMFORT, YOU SHOULD NOT PUT PRESSURE ON THE BACK. HOLD THE ASANAS FOR FEW SECONDS IN THE BEGINNING STAGES. ONE MAY GO UP TO 2 MINUTES AS ONE PROGRESSESS. YOU CAN RELEASES THE POSE BY BRINGING THE HANDS BACK TO THE SIDES AND RESTING YOUR HEAD ON THE FOREHEAD. THEN, PLACE THE HANDS UNDER YOUR HEAD LIKE A PILLOW. BEND AND REST YOUR HEAD ON ONE SIDE AND BREATHE NORMALLY.

                         👀  BENEFITS : IT STRENGTHENS THE BACK MUSCLES ESPECIALLY THE LOWER BACK. THE ASANA RELIEVES  BACK PAIN, NECK PAIN, AND SCIATICA. IT KEEPS THYROID AND TONSILS GLANDS HEALTHY. BHUJANGASANA STRENGTHENS THE SPINE, STRETCH AND CHEST, SHOULDERS, AND ABDOMEN, FIRM THE BUTTOCKS, AND RELIEVE STRESS AND FATIGUE. IT IS PANACEA FOR DIABETES. IT ALSO STRENGTHEN WOMEN'S OVARY AND UTERUS. IT MAKES SPINE FLEXIBLE. THE ASANA IS VERY HELPFUL FOR THOSE SUFFERING FROM THE PROBLEM OF NAVEL DISPLACEMENT.

                      💟 PRECAUTIONS : THOSE SUFFERING FROM HERNIA, ULCER AND HEART DISEASES SHOULD NOT PRACTICE THIS ASANA. PREGNANT LADIES MUST PRACTICE THIS ASANA UNDER THE GUIDANCE OF AN EXPERT YOGA GURU.

                         BHUJANGASANA - A

                        THIS YOGA ASANA REMOVES STRESS FROM LUNGS AND CHEST. IT PROVIDES STRENGTH TO ABDOMEN AND ARMS. THE ASANA PROVIDES FLEXIBILITY TO SPINE AND HELPS RELIEVE FATIGUE AND STRESS. REGULAR PRACTIVE OF THIS ASANA IMPROVES BLOOD CIRCULATION IN THE SPINAL REGION.

                            METHOD :❤

                               LIE DOWN ON YOUR STOMACH AND PLACE YOUR HANDS ADJACENT TO CHEST AND SHOULDERS. KEEP ELBOWS LIFTED ABOVE THE FLOOR. TAKE A DEEP BREATH AND LIFT THE CHEST ABOVE THE FLOOR. KEEP LIFTING UNTIL YOU HAVE THE UPPER BODY (UP TO NAVEL) ABOVE THE FLOOR. HOLD ON TO THE POSITION FOR SOME TME AND RETURN BACK TO NORMAL POSITION WHILE EXHALING.

                                  👀   BENEFITS : IT REMOVES FATIGUE AND STRESS.

                                        BHUJANGASANA - B

                                  THIS ASANA HELPS CHEST AND LUNGS HEALTHY AND FIT.  IT ALSO REMVOVES EXERTION. BHUJANGASANA B RELIEVES LOW BACK PAIN AND SLIP DISC. REGULAR PRACTISE WILL IMPROVE FUNCTIONING AND OVERALL HEALTH OF LIVER, KIDNEY AND LUNGS. THOSE SUFFERING FROM HERNIA OR ABDOMINAL ULCER MUST AVOID PRACTICING THIS ASANA.

                           ❤   METHOD : THIS IS ALSO REFERRED TO AS COMPLETE BHUJANGASANA. IT MUST BE PRACTICED ONLY ONCE YOU GAIN EXPERTISE IS DOING BASIC LEVELS OF BHUJANGASANA.

                          👀  BENEFITS : THE ASANA IMPROVES FUNCTIONING OF CHEST AND LUNGS.

                     SHALABHASANA (THE LOCUST POSE)

                          SHALABHASANA OR THE LOCUST YOGA POSE IS SO CALLED BECAUSE THE BODY AND THE LEGS RESEMBLE A LOCUST WHEN IT IS PERFORMED.

                            ❤   METHOD : LIE ON YOUR STOMACH WITH THE CHIN STRETCHED AND TOUCHING THE GROUND. KEEP THE HANDS ON THE SIDE. SLOWLY BRING YOUR HANDS UNDER THE LEGS TO SUPPORT THEM. INHALE SLOWLY AND DEEPLY AND LIFT YOUR RIGHT LEG UPWARDS, WITHOUT BENDING THE KNEES, AS MUCH AS YOU CAN AND WITHOUT STRAINING. MAINTAIN THIS POSITION FOR AS LONG AS YOU CAN. SLOWLY RELEASE POSITION BY BRINGING DOWN THE RIGHT LEG BACK TO THE ORIGINAL POSITION. EXHALE DURING THIS PROCESS. REST FOR FEW SECONDS AND BREATHE NORMALLY AND DEEPLY. THIS COMPLETE ONE CYCLE. NOW TRY THE ABOVE STEPS WITH YOUR LEFT LIFTED ABOVE THE GROUND. THIS PROCESS CAN BE DONE AT LEAST 3-5 TIMES.

                     👀 BENEFITS : SHALABHASANA IS VERY HELPFUL FOR NAVAL HEALTH. IT HELPS THOSE SUFFERING FROM NAVAL DISPLACEMENT. THE ASANA STRENGTHENS THE LOW BACK MUSCLES, CHEST AND SHOULDERS. WOMEN CAN FIND RELIEF IN THEIR MENSTRUAL PROBLEMS AND MAINTAINS UTERUS HEALTH HELPS IN CONCEPTION. IT STRENGTHENS THE LOW BACK, ABDOMINAL ORGANS, SCIATICA NERVE, PROSTATE GLANDS AND KIDNEY. IT STRENGTHEN THE DISGESTIVE SYSTEM AND BACK PART OF THE BODY. IT HELPS IN SEMINAL PROBLEMS ALSO.

               💟   PRECAUTIONS : THOSE SUFFERING FROM HIGH BLOOD PRESSURE HEART DISEASE, ULCER OR HERNIA SHOULD AVOID PRACTISING THE ASANA.

                        💫  NOTE : THIS IS A TOUCH ASANA. HENCE, YOU SHOULD NOT BE IN A HURRY WHILE PRACTICING THIS.