SINHASANA, NAVASANA, URDHVA PRASARITA, JATHRA PARIVARTASANA, AND ARDHA MATSYENDRASANA (YOGA)

 

                                SINHASANA (LION POSE)

                                 THIS ASANA ENHANCES THE BEAUTY OF YOUR FACE, AND HELPFUL IN TONSILS, THYROID AND OTHER THROAT PROBLEMS. THIS POSITION EVEN DETOXIFIES YOUR BODY. THIS ASANA IS HIGHLY BENEFICIAL IN SHUTTERING.

                        METHOD : SIT WITH YOUR KNEES BENT AND SPREAD THE KEES. MAKE A BOW OF THUMB AND SOLE, THEN SIT ON THAT. PUT YOUR HEELS UNDER BUTTOCKS. IF YOU ARE UNABLE TO SIT IN THE BOW POSE THEN LIE IN ANY POSITION. STRENGTHEN YOUR BODY AND GAZE TOWARDS FRONT. TAKE NORMAL BREATHING.

                         BENEFITS : THIS ASANA IS PERFECT FOR ENHANCING THE BEAUTY OF FACE. A GREAT WORKOUT FOR LADIES, IS STRENGTHENS LEGS AND NECK REGION.

                                     NAVASANA (BOAT POSE)

                             THE ASANA STENTHENS THE ABDOMINAL MUSCLES, THE LEGS AND THE PARTS OF STOMACH. IT RELIEVES STESS, IMPROVE DIGESTION AND AID THE LOWER ABDOMINAL ORGANS, KIDNEY, THYROID, PROSTATE AND INTESTINES AND EVEN WORKS ON THE UPPER ABDOMINAL ORGANS, PANCREAS, GALL BLADDER, SPLEEN AND LIVER.

                      METHOD : SIT ON THE FLOOR WITH YOUR LEGS STRAIGHT IN FRONT OF YOU.  PRESS A LITTLE BEHIND YOUR HIPS, FINGERS POINTING TOWARDS THE FEET, AND STREGTHEN THE ARMS. LIFT THROUGH THE TOP OF THE STERNUM AND LEAN BACK SLIGHTLY. SIT ON THE "TRIPOD" OF YOUR TWO SITTING BONES AND TAILBONE. EXHALE AND BEND YOUR KNEES, THEN LIFT FEET OFF THE FLOOR, SO THAT THE THIGHS ARE ANGLED ABOUT 45-50 DEGREES RELATIVE TO THE FLOOR.  LENGTHEN YOUR TAILBOE INTO THE FLOOR AND LIFT YOUR PUBIS TOWARD YOUR NAVEL. IF POSSIBLE, SLOWLY STRAIGHTEN YOUR KNEES, RAISING THE TIPS OF YOUR TOES SLIGHTLY ABOVE THE LEVEL OF YOUR EYES. IN CASE, YOU FIND IT DIFFICULT,  REMAIN WITH YOUR KNEES BENT, PERHAPS LIFTING THE SHINS PARALLEL TO THE FLOOR. AT FIRST STAY IN THE POSE FOR 10-20 SECONDS. GRADUALLY INCREASE THE TIME OF YOUR STAY TO 1 MINUTE. RELEASE THE LEGS WITH AN EXHALATION AND SIT UPRIGHT ON AN INHALATION.

                       BENEFITS : RELIEVES STRESS ANE TONES ABDOMINAL MUSCLES.

                             URDHVA  PRASARITA PADASANA                                              (UPWARD EXTENDED FEET POSE)

                              THIS ASANA STRENGTHENS YOUR ABDOMEN AND BEAUTIFY IT. IT HELPS IN REMOVING FAT AROUND YOUR ABDOMEN AND ENHANCES ITS BEAUTY. URDHVA PRASARITA PADASANA ALSO HELPS IN RELIEVING GAS RELATED PROBLEMS.

                    METHOD : LIE STRAIGHT ON YOGA MAT (ON YOUR BACK). PLACE YOUR ARMS ALONG YOUR SIDES OR EXTEND THEM BEHIND YOUR HEAD. RAISE YOUR STRAIGHT LEGS VERTICAALLY UP IN THE AIR. TIGHTEN YOUR KNEES AND DRIVE YOUR TOES DOWN. PUT YOUR HANDS UNDER YOUR THIGHS IF YOU FEEL ANY DIFFICULTY. DO THIS FOR A MINUTE. LOOK STRAIGHT.

                             BENEFITS : THE ASANA HELPS TONING ABDOMEN AND MAKE IT BEAUTIFUL. YOUNG GIRS MUST DO THIS ASANA.

                          JATHRA PARIVARTASANA

                         (THE ABDOMINAL TWIST)

                        THIS ASANA BOOSTS THE FLEXIBILITY OF SPINE AND RELIEVES BACK PAIN AND STRAIN IN BUTTOCKS. IT KEEPS DIGESTIVE SYSTEM AND BLOOD CIRCULATION HEALTHY.

                        METHOD : LIE DOWN ON THE MAT AND EXTEND YOUR ARMS TOWARDS BOTH YOUR SIDES. YOU MUST KEEP YOUR SHOULDER ERECT. BREATHE OUT AND LIFT YOUR LEGS TOGETHER IN A WAY THAT THEY ARE PERPENDULAR TO THE GROUND. YOU MUST REMAIN IN THIS POSE FOR FEW MINUTES. BREATHE OUT AND SLOWLY TRY TO MOVE BOTH OF YOUR LEGS AT ONE PARTICULAR SIDE SO THAT THE TOES TOUCH THE GROUND MAKE SURE YOUR BACK IS LAID STRAIGHT IN THE FLOOR. TRY TO REMAIN IN THIS POSITION FOR FEW SECONDS. DEEP BREATHING. REPEAT THE SAME PROCESS ON THE OTHER SIDE.

                              BENEFITS : TREATS BACK PAIN EFFECTIVELY.

                              ARDHA MATSYENDRASANA 

                           THIS ASANA ENHANCE SPINE FLEXIBILITY AND IMPROVES CENTRAL NERVOUS SYSTEM. IT IMPROVES DIGESTION AND STIMULATES THE ACTION OF HEART, KIDNEYS, LIVER, SPLEEN AND LUNGS.

                             METHOD : SIT ON A MAT, BEND THE LEFT LEG AND PLACE THE LEFT FOOT ON THE GROUND OVER THE RIGHT KNEE (IN A 45 DEGREE ANGLE). NOW BEND THE RIGHT LEG AND FOLD IT SO THAT IT IS RESTING ON THE GROUND WITH THE RIGHT HEEL NEAR THE LEFT BUTTOCK. BRING THE RIGHT HAND OVER THE LEFT LEG AND GRAB THE BIG TOE OF THE LEFT FOOT. INHALE AND EXHALING TWIST THE TRUNK OF THE BODY AS MUCH AS POSSIBLE, TURNING THE NECK SO THE GAZE IS OVER THE LEFT SHOULDER AND ENCIRCLE THE WAIST WITH THE LEFT HAND WITH THE PALM FACING OUTWARDS. CONTINUE TO MAINTAIN THE ASANA, BREATHING NORMALLY, NOW REPEAT ON THE OTHER SIDE.

                             BENEFITS : THIS ASANA IS VERY HELPFUL IN TONING THE SPINAL NERVES AND LIGAMENTS, AND IMPROVING DIGESTION. IT TAKES CARE OF WHOLE NERVOUS SYSTEM.