PASHCHIMOTASANA
(FORWARD BEND POSE)
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THIS ASANA COVERS THE STRETCHING OF THE WHOLE BODY FROM HEAD TO HEELS AND STRENGTHENS ABDOMINAL MUSCLES. TEENAGERS SHOULD PRACTICE THIS ASANA AS IT HELPS INCREASING HEIGHT.
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METHOD : SIT DOWN IN DANADASANA POSITION WITH YOUR LEGS TOGETHER BY STRETCHING IN FRONT OF YOU. KEEP YOUR HEAD, NECK AND SPINE ERECT. PLACE THE PALMS ON YOUR RESPECTIVE KNEES. NOW BEND YOUR HEAD AND TRUNK SLOWLY FORWARD TO EATCH THE TOES WITH THE THUMB, INDEX AND MIDDLE FINGERS WITHOUT BENDING KNEES. TAKE A DEEP BREATH AND EXHALE SLOWLY. BEND THE ARM AND TRY TO SUPPORT THE ELBOW ON THE FLOOR. BEND THE ARM AND TRY TO SUPPORT THE ELBOW ON THE FLOOR. STAY IN THIS POSTURE FOR 1-3 MINUTES. EXHALE COMPLETELY AND COME TO THE NORMAL POSITION. AFTER THIS ASANA, YOU SHOULD PRACTICE BHUJANGASANA OR SHALABHASANA.
BENEFITS : THE ASANA STRETCHES THE SPINE AND BRINGS FLEXIBILITY. IT ALSO TONES THE ABDOMINAL PELVIC ORGANS. GOOD FOR CONSTIPATIONS AND DIGESTIVE DISORDER. ACCORDING TO HATHA YOGA PRADIPIKA, THIS IS AN EXCELLENT ASANA THAT MAKES THE BREATH FLOWS TO THE SUSHUMNA (THE DEEP SPINE), AROUSES THE GASTRIC FIRE, AND REMOVES ALL DISEASES. THE NADIS GET PURIFIED AND HELPS TO ACTIVATE THE KUNDALINI SHAKTI.
IT IS VERY USEFUL FOR INCREASING HEIGHT. REGULAR PRACTISE CURE IMPOTENCY AND ENHANCES THE SEXUAL POWER.
ARDHABADHA PADMA PASHCHIMOTASANA (HALF BOUND LOTUS FORWARD FOLD)
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THE ASANA IS VERY HELPFUL IN STRENTHENING SPINE AND ABDOMINAL MUSCLES. IT ALSO PROVIDES MAGICAL RESULTS WITH THE DIGESTIVE SYSTEM.
METHOD : SIT ON A MAT WITH BOTH LEGS STRETCHEDIN FRONT. BEND THE LEFT LEG AND PLACE THE LEFT FOOT ON THE RIGHT THIGH, TURNING THE SOLE OF THE FOOT UP AND HEEL TOUCHING THE ABDOMEN. LEAN FORWARD FROM THE HIPS, GRASP THE TOES OF THE RIGHT FOOT WITH RIGHT HAND FIGURES. USING THE ARMS, NOT THE BACK MUSCLES, SLOWLY PULL THE TRUNK FORWARD TO PLACE THE FOREHEAD RESTNG ON THE STRAIGHT KNEE. THIS IS THE FINAL POSITION. HOLD THE POSE FOR AS LONG AS IT IS COMFORTABLE. TAKE DEEP BREATHS.
BENEFITS : THE ASANA IS VERY HELPFUL IN KEEPING THE DIGESTIVE SYSTEM HEALTHY.
MARKATASANA (MONKEY POSE)
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MARKASANA IS EXCELLENT POSE FOR IMPROVNG FLEXBILITY OF THE SPINE AND IT BENEFITS THE DIGESTIVE SYSTEM ORGANS. THIS POSE IS ALSO KNOWN AS MONKEY POSE AS MARKAT IS THE SANSKRIT NAME FOR MONKEY.
METHOD : LIE DOWN STRAIGHT ON THE GROUND AND SPREAD OUT HANDS WIDE APART. MAKE SURE THE PALMS FACE UP. WHILE INHALING, BEND YOUR LEGS FROM YOUR KNEES AND KEEP THEM AT THE BUTTOCKS. TRY TO TOUCH YOUR KNEES TO THE FLOOR ON THE RIGHT SIDE. LOOK TO THE LEFT AS FAR AS POSSIBLE. HOLD ON TO THIS POSITION AS LONG AS YOU FEEL COMFORTABLE. YOUR HANDS, ARMS AND SHOULDERS SHOULD REST FIRMLY ON GROUND AND SHOULD NOT MOVE WHILE TURNING YOUR KNEES OR NECK. NOW EXHALE AND COME BACK TO THE STARTING POSITION. NOW DO THIS ASANA TO THE OTHER SIDE.
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BENEFITS : IT ENSURES A FLEXIBLE SPINE AND PROVIDES RELIEF FROM CONDITIONS INCLUDING SPONDYLITIS, LOW PAIN, SLIP DISC, AND SCIATICA. IT GIVES RELIEF IN SPINAL DISORDERS. IT CURVES STOMACH ACHE, CONSTIPATION, GAS AND DYSENTRY, AND GIVES RELIEF TO THE STOMACH. MARKATASANA IS HELPFUL IN THIGHS' PAIN AND ARTHRITIS.
USTRASANA (CAME POSE)
THIS YOGASANA IS VERY HELPFUL IN CURING A VERIETY OF HEALTH PROBLEMS ESPECIALLY BREATHING PROBLEMS. REGULAR PRACTICE OF THIS ASANA WILL ENHANCE YOUR CHEST AREA AND STRAIGHTEN THE BACK.
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METHOD : SIT IN VAJRASANA POSITION. KNEEL ON THE YOGA MAT AND PLACE YOUR HANDS ON HIPS. BEND YOUR LEGS BY THE KNEES AND SIT ON YOUR HEELS PLACING THE BUTTOCKS BETWEEN THE HEELS, THE RIGHT BIG TOE OVERLAPPING THE LEFT. KNEE ON FLOOR KEEPING YOUR KNEES IN LINE WITH THE SHOULDERS AND SOLE OF THE FEET FACING THE CEILING. KEEP YOUR HANDS PARALLEL TO THIGHS. INHALE AND ARCH YOUR BACK AND PLACE YOUR PALMS ON THE HEELS OF THE FEET. KEEP YOUR ARMS STRAIGHT. BREATHE OUT AND SLOWLY COME TO THE NORMAL POSITION WITHDRAWING YOUR HANDS FROM THE FEET. REPEAT THE CYCLE AT LEAST 3-4 TIMES.
BENEFITS : THIS ASANA IS VERY HELPFUL FOR MAINTAINING A HEALTHY RESPIRATORY SYSTEM. IT STRENGTHENS LUNGS WHICH FURTHER HELPS ASTHMA PATIENTS. IT STRETCHES AND OPENS THE FRONT OF THE BODY. IT ALSO STRENGTHENS THE BACK AND SHOULDERS. THE ASANA IMPROVES FLEXIBILITY OF THE SPINE, ENHANCES POSTURES AND CURVES ALL CONDITIONS ASSOCIATED WITH SPINE INCLUDING CERVICAL, SPONDYLITIS, AND SCIATICA. THYROID PATIENTS CAN ALSO BENEFIT FROM THE ASANA.
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