WHAT IS THE TIPS TO AVOID WEIGHT GAIN?

BHADRASANA

PRACTICE

SIT IN VAJRASANA.
SEPARATE THE KNEES AS FAS AS POSSIBLE, WHILE KEEPING THE TOES IN CONTACT WITH THE FLOOR.
SEPARATE THE FEET JUST ENOUGH TO ALLOW THE BUTTOCKS AND PERINEUM TO REST FLAT ON THE FLOOR BETWEEN THE FEET.
TRY TO SEPARATE THE KNEES FURTHER, BUT DO NOT STRAIN.
PLACE THE HANDS ON THE KNEES, PALMS DOWNWARD.
WHEN THE BODY IS COMFORTABLE, PRACTICE NASIKAGRA DRISHTI, CONCENTRATION ON THE NOSETIP.
AS THE EYES BECOME TIRED, CLOSE THEM FOR A SHORT TIME AND THEN RESUME NOSETIP GAZING.

BREATHING

SLOW AND RHYTHMIC WITH AWARENESS OF THE BREATH AT THE NOSTIP.

DURATION

FOR EXTEND PERIODS OF TIME IF PERFORMED FOR SPIRITUAL AIMS.

A FEW MINUTES DAILY IS SUFFICIENT TO LOOSEN UP THE LEGS.

IF ANY STRAIN IS EXPERIENCED, STOP THE ASANA.

AWARENESS

PHYSICAL - SENSATIONS OF OPENING AND RELAXING THE PERINEUM, AND ON THE NATURAL BREATH OR THE NOSETIP.

SPIRITUAL - ON MOOLADHARA CHAKRA.

BENEFITS

THIS IS PREDOMINANTLY A POSE FOR SPIRITUAL ASPIRANTS AS IT HAS A STIMULATING INFLUENCE ON MOOLADHARA CHAKRA. IT IS AN EXCELLENT INFLUENCE ON MOOLADHARA CHAKRA, IT IS AN EXCELLENT MEDIATION POSE. THE BENEFITS ARE BASICALLY THE SAME AS FOR VAJRASANA.

PRACTICE NOTES'

IF NECESSARY, A FOLDED BLANKET MAY BE PLACED UNDER THE BUTTOCKS. WHETHER A BLANKET IS USED OR NOT, IT IS IMPORTANT THAT THE BUTTOCKS REST FIRMLY ON THE GROUND IN ORDER TO STIMULATE MOOLADHARA CHAKRA.

SIMHASANA

PRACTICE

SIT IN VAJRASANA WITH THE KNEES ABOUT 45 CM APART.
THE TOES OF BOTH FEET SHOULD REMAIN IN CONTACT WITH EACH OTHER.
LEAN FORWARD AND PLACE THE PALMS OF THE HANDS ON THE FLOOR BETWEEN THE KNEES, WITH THE FINGERS POINTING TOWARDS THE BODY.
STRAIGHTEN THE ARMS FULLY AND ARCH THE BACK.
REST THE BODY ON THE STRAIGHT ARMS.
TILT THE HEAD BACK SO THAT THERE IS A COMFORTABLE AMOUNT OF TENSION IN THE NECK.
CLOSE THE EYES AND FOCUS THE INNER GAZE AT THE EYEBROW CENTRE, PERFORMING SHAMBHAVI MUDRA.
THE EYES MAY ALSO BE KEPT OPEN, IN WHICH CASE GAZE AT A POINT ON THE CEILING.
THE MOUTH SHOULD BE CLOSED.
RELAX TEH WHOLE BODY AND MIND.

BENEFITS

IN THIS POSTURE THERE IS A VERY DEFINITE EXTENSION OF THE SPINAL CORD AND THE BODY IS ABSOLUTELY FIXED. THERE IS TOTAL PHYSICAL STABILITY.

NOTES

GENERALLY, SIMHASANA IS ASSOCIATED WITH THE ROARING LION POSTURE, BUT THE SCRIPTURES GIVE THE POSTURE AS A VARIATION OF SIMHASANA .

IN THIS ASANA THE LION IS SITTING QUIETLY, WAITING FOR SOMETHING TO HAPPEN. THIS IS THE MENTAL ATTITUDE THE MIND HAS TO ADOPT IN ORDER TO ENTER DEEP MEDIATIVE STATES.

SIMHAGARJANASANA

PRACTICE

SIT IN SIMHASANA.
OPEN THE EYES AND GAZE AT THE EYEBROW CENTRE, ADOPTING SHAMBHAVI MUDRA.
RELAX THE WHOLE BODY.
KEEP THE MOUTH CLOSED.
INHALE SLOWLY AND DEEPLY THROUGH THE NOSE.
AT THE END OF INHALATION, OPEN THE MOUTH AND EXTEND THE TONGUE OUT AS FAR AS POSSIBLE TOWARDS THE CHIN.
WHILE SLOWLY EXHALING, PRODUCE A CLEAR, STEADY "AAA". SOUND FROM THE THROAT, KEEPING THE MOUTH WIDE OPEN.
DO NOT STRAIN OR FORCE THE SOUND IN ANY WAY.
AT THE END OF EXHALATION, CLOSE THE MOUTH AND BREATHE IN =.
THIS IS ONE ROUND.

BREATHING

INHALE SLOWLY THROUGH THE NOSE AND THEN SLOWLY EXHALE THROUGH THE MOUTH WITH THE "AAH" SOUND.

DURATION

TO MAINTAIN GENERAL HEALTH PRACTICE 5 TO 10 ROUNDS DAILY.

THE EYES, TONGUE AND MOUTH MAY BE RELAXED FOR A FEW MOMENTS BETWEEN EACH ROUND.

THIS IS ASANA MAY BE PERFORMED AT ANY TIME.

AWARENESS

PHYSICAL - ON OPENING THE CHEST, AND THE SENSATION IN THE EYES AND TONGUE. WHILE INHALING, ON THE BREATH. WHILE EXHALING, ON THE SOUND PRODUCED, THE FEELING OF EMOTIONAL RELEASE, AND THE EFFECT ON THE THROAT AREA.

SPIRITUAL - ON VISHUDDHI OR AJNA CHAKRA.

BENEFITS

THIS IS AN EXCELLENT ASANA FOR THE THROAT, NOSE, EARS, EYES AND MOUTH, ESPECIALLY IF PERFORMED FACING THE HEALING RAYS OF THE EARLY MORNING SUN. IT RELIEVES FRUSTRATION AND RELEASES EMOTIONAL TENSION. TENSION IS REMOVED FROM THE CHEST AND DIAPHRAGM. SIMHAGARJANASANA IS USEFUL FOR PEOPLE WHO STUTTER OR WHO ARE NERVOUS AND INTROVERTED. IT DEVELOPS A STRONG AND BEAUTIFUL VOICE.

OTHER BENEFFITS ARE AS FOR SHAMBHAVI MUDRA.

VARIATION

MOVE THE TONGUE SLOWLY FROM SIDE TO SIDE, WHILE MAKING A LONG "AAA"SOUND.

VEERASANA

PRACTICE

SIT IN VAJRASANA.
RAISE THE RIGHT KNEE AND PLACE THE RIGHT FOOT FLAT ON THE FLOOR BESIDE THE INSIDE OF THE LEFT KNEE.
PUT THE RIGHT ELBOW ON THE RIGHT KNEE AND REST THE CHIN ON THE PALM OF THE RIGHT HAND.
REST THE LEFT PALM ON THE LEFT KNEE.
CLOSE THE EYES AND RELAX.
KEEP THE BODY COMPLETELY MOTIONLESS AND THE SPINE AND HEAD STRAIGHT.
HOLD FOR SOME TIME, THEN RELEASE THE POSE AND RELAX THE KNEES.
REPEAT WITH THE LEFT FOOT PLACED BESIDE THE RIGHT KNEE.

BREATHING

SLOW, DEEP BREATHING, FEELING THE RIGHT KNEE.
SYNCHRONIZED WITH THE BREATH IS FLOWING IN AND OUT OF BHRUMADHYA, THE EYEBROW CENTRE.

DURATION

PRACTICE FOR A MINIMUM OF TWO MINUTES. REPEAT ON THE OTHER SIDE WITH THE LEFT ELBOW ON THE LEFT KNEE.

AWARENESS

PHYSICAL - ON KEEPING THE HEAD AND SPINE STRAIGHT, ON THE SENSE OF BALANCE, AND ON THE BREATH.

SPIRITUAL - ON AJNA CHAKRA.

BENEFITS

THIS ASANA BALANCE THE MIND, INCREASES THE POWER OF CONCENTRATION, ALLOWS MORE AWARENESS OF THE UNCONSCIOUS REALMS AND INDUCES PHYSICAL AND MENTAL RELAXATION QUICKLY.

THE THINKING PROCESS BECOMES VERY CLEAR AND PRECISE. IT IS USEFUL FOR THOSE WHO THINK TOO MUCH OR WHO HAVE DISTURBED OR UNCOMFORTABLE THOUGHTS. IT IS VERY GOOD FOR THE KIDNEYS, LIVER, REPRODUCTIVE AND ABDOMINAL ORGANS.

NOTES

VEERASANA IS ALSO KNOWN AS THE THINKERS'S OR PHILOSOPHER'S POSE.

VARIATION 1

THIS ASANA MAY ALSO BE PRACTICED BY SITTING ON THE HEEL SO THAT IT STIMULATES MOOLADHARA CHAKRA.

VARIATION 2

SIT ON THE HEELS IN VAJRASANA.
PLACE THE RIGHT FOOT ON THE TOP OF THE LEFT THIGH AS IN THE HALF LOTUS POSTURE.
THE FOOT SHOULD COME UP ON THE THIGH AS NEAR TO THE LOWER ABDOMEN AS IS COMFOTABLE, AND THE RIGHT KNEE SHOULD REST ON THE FLOOR.
RELAX THE WHOLE BODY.
SLOWLY RAISE ON TO THE KNEES, USING THE HANDS AND LEFT LEG AS LEVERS AND THE RIGHT KNEE AS A SUPPORT.
THE MOVEMENT SHOULD BE CONTROLLED WITHOUT ANY JERKING.
PLACE THE PALMS TOGETHER IN FRONT OF TEH CHEST AT THE HEART CENTRE IN THE PRAYER POSITION.
STRAIGHTEN THE SPINE.
WHEN BALANCED, RAISE THE HANDS ABOVE THE HEAD, KEEPING THE PALMS TOGETHER AND THE FINGERS POINTING UPWARD.
HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
BRING THE HANDS BACK TO THE HEART CENTRE, FEEL THE BALANCE, THEN GENTLY AND EVENLY LOWER THE BODY DOWN TO THE FLOOR.
REPEAT WITH THE LEFT FOOT ON TOP OF THE RIGHT THIGH.
PRACTICE UP TO 3 TIMES ON EACH SIDE.

BREATHING

INHALE WHILE RAISING THE BODY FROM THE FLOOR.
BREATHE NORMALLY IN THE FINAL POSITION.
EXHALE WHILE LOWERING THE BODY.

AWARENESS

PHYSICAL - ON MAINTAINING BALANCE AND STEADINESS IN THE UPRIGHT POSITION.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

INDICATION

VARIATION 2 SHOULD NOT BE PERFORMED BY PEOPLE WITH WEAKNESS IN THE KNEES OR INFLAMMATORY CONDITIONS SUCH AS ARTHRITIS, OSTEOARTHRITIS, ETC.

BENEFITS

THIS IS A PRELIMINARY BALANCING POSE WHICH AIDS IN STABILIZING THE NERVOUS SYSTEM.

MARJARI-ASANA

PRACTICE

SIT IN VAJRASANA.
RAISE THE BUTTOCKS AND STAND ON THE KNEES.
LEAN FORWARD AND PLACE THE HANDS FLAT ON THE FLOOR BENEATH THE SHOULDER WITH THE FINGERS FACING FORWARD.
THE HANDS SHOULD BE IN LINE WITH THE KNEES, THE ARMS AND THIGHS SHOULD BE IN LINE WITH THE KNEES, THE ARMS AND THIGHS SHOULD BE PERPENDICULAR TO THE FLOOR.
THE KNEES MAY BE SLIGHTLY SEPARATED SO THAT THEY ARE WELL ALIGNED UNDER THE HIPS.
THIS IS THE STARTING POSITION.
INHALE WHILE RAISING THE HEAD AND DEPRESSING THE SPINE SO THAT THE BACK BECOMES CONCAVE.
INHALE WHILE RAISING THE HEAD AND DEPRESSING THE SPINE SO THAT THE BACK BECOMES CONCAVE.
EXPAND THE ABDOMEN FULLY AND FILL THE LUNGS WITH THE MAXIMUM AMOUNT OF AIR.
HOLD THE BREATH FOR 3 SECONDS.
EXHALE WHILE LOWERING THE HEAD AND STRETCHING THE SPINE UPWARD.
AT THE END OF EXHALATION, CONTRACT THE ABDOMEN AND PULL IN THE BUTTOCKS.
THE HEAD WILL NOW BE BETWEEN THE ARMS, FAING THE THIGHS.
HOLD THE BREATH FOR 3 SECONDS, ACCENTUATING THE ARCH OF THE SPINE AND THE ABDOMINAL CONTRACTION.
THIS IS ONE ROUND.

BREATHING

PERFORM THE MOVEMENT BREATHING AS SLOWLY AS IS COMFORTABLE. AIM AT TAKING AT LEAST 5 SECONDS FOR BOTH INHALATION AND EXHALATION.

DURATION

PERFORM 5 TO 10 FULL ROUNDS FOR GENERAL PURPOSES.

AWARENESS

PHYSICAL - ON THE FLEXION OF THE SPINE FROM TOP TO BOTTOM, AND ON THE BREATH SYNCHRONIZED WITH THE MOVEMENT.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

BENEFITS

THIS ASANA IMPROVES THE FLEXIBILITY OF THE NECK, SHOULDER AND SPINE. IT GENTLY TONES THE FEMALE REPRODUCTIVE SYSTEM, GIVING RELIEF FROM MENTRUAL CRAMPS AND LEUCORRHEA. IT MAY BE SAFELY PRACTICED DURING PREGNANCY. FORCEFUL CONTRACTION OF THE ABDOMEN, HOWEVER, SHOULD BE AVOIDED.

NOTES

DO NOT BEND THE ARMS AT THE ELBOWS. KEEP HE ARMS AND STRAIGHT VERTICAL THROUGHOUT.

VYAGHRASANA

PRACTICE

ASSUME THE STARTING POSITION FOR MARJARI-ASANA AND LOOK FORWARD.
RELAX THE WHOLE BODY.
ARCHING THE BACK DOWNWARDS, STRAIGHTEN THE RIGHT LEG, STRETCHING IT UP AND BACK.
BEND THE RIGHT KNEE.
LOOK UP AND BRING THE TOES TOWARDS THE BACK OF THE HEAD.
HOLD THE BREATH FOR A FEW SECONDS IN THIS POSITION.
STRAIGHTEN THE RIGHT LEG, BEND THE KNEE AND SWING THE LEG UNDER THE HIPS.
SIMULTANEOUSLY, ARCH THE BACK UP AND BEND THE HEAD DOWN, BRINGING THE KNEES TOWARDS THE NOSE..
THE RIGHT FOOT SHOULD NOT TOUCH THE FLOOR.
THE THIGH PRESSESS THE CHEST.
HOLD FOR A FEW SECONDS WHILE RETAINING THE BREATH OUTSIDE.
MOVE THE FOOT STRAIGHT BACK AND AGAIN STRETCH THE LEG.
BEND THE KNEE AND CONTINUE WITH THE SLOW SWINGING MOVEMENTS.
AFTER PRACTISING ON ONE SIDE, RELAX IN MARJARI-ASANA.
REPEAT WITH THE OTHER LEG.

BREATHING

INHALE WHILE STRETCHING THE LEG BACKWARD.
RETAIN IN THE FINAL POSITION.
EXHALE WHILE SWINGING THE KNEE TO THE CHEST.

DURATION

PERFORM THIS ASANA 5 TIMES WITH EACH LEG.

AWARENESS

PHYSICAL - ON THE FORWARD AND BACKWARD STRETCHING OF THE SPINE AND LEGS, AND ON THE ALTERNATE COMPRESSION AND STRETCHING OF THE ABDOMEN AND CHEST. BE AWARE OF THE BALANCE, AND THE MOVEMENT SYNCHRONIZED WITH THE BREATH.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

BENEFITS

THIS ASANA EXERCISES AND LOOSENS THE BACK BY BENDING IT ALTERNATIVELY IN BOTH DIRECTIONS AND TONES THE SPINAL NERVES. IT RELAXES THE SCIATIC NERVES, RELIEVING SCIATICA, AND LOOSENS UP THE LEGS AND HIP JOINTS.

IT TONES THE FEMALE REPRODUCTIVE ORGANS AND IS ESPECIALLY BENEFICIAL FOR WOMEN AFTER CHILDBIRTH AND THOSE WHO HAVE GIVEN BIRTH TO MANY CHILDREN. IT STRETCHES THE ABDOMINAL MUSCLES, PROMOTES DIGESTION AND STIMULATES BLOOD CIRCULATION.

WEIGHT IS REDUCED FROM THE HIPS AND THIGHS.

NOTES

THIS ASANA IS SO CALLED BECAUSE IT EMULATES THE STETCHING MOVEMENT MADE BY A TIGER.

SHASHANKASANA

PRACTICE

SIT IN VAJRASANA, PLACING THE PALMS ON THE THIGHS JUST ABOVE THE KNEES.
CLOSE THE EYES AND RELAX, KEEPING THE SPINE AND HEAD STRAIGHT.
WHILE INHALING, RAISE THE ARMS ABOVE THE HEAD, KEEPING THEM STRAIGHT AND SHOULDER WIDTH APART.
EXHALE WHILE BENDING THE TRUNK FORWARD FROM THE HIPS, KEEPING THE ARMS AND HEAD STRAIGHT AND IN LINE WITH THE TRUNK.
AT THE END OF THE MOVEMENT, THE HANDS AND FOREHEAD SHOULD REST ON THE FLOOR IN FRONT OF THE KNEES.
IF POSSIBLE, THE ARMS AND FOREHEAD SHOULD TOUCH THE FLOOR AT THE SAME TIME.
BEND THE ARMS SLIGHTLY SO THAT THEY ARE FULLY RELAXED AND LET THE ELBOWS REST ON THE FLOOR.
RETAIN THE BREATH FOR UP TO 5 SECONDS IN THE FINAL POSITION.
THEN STIMULTANEOUSLY INHALE AND SLOWLY RAISE THE ARMS AND TRUNK TO THE VERTICAL POSITION.
KEEP THE ARMS THE ARMS AND HEAD IN LINE WITH THE TRUNK.
BREATHE OUT WHILE LOWERING THE HANDS TO THE KNEES.
THIS IS ONE ROUND.
PRACTICE 3 TO 5 ROUND.

DURATION

BEGINNGERS SHOULD SLOWLY INCREASE THE LENGTH OF TIME IN THE FINAL POSITION UNTIL THEY ARE ABLE TO HOLD IT COMFOTABLY FR AT LEAST 3 MINUTES WITH NORMALY BREATHING.

THOSE WHO WISH TO CALM ANGER AND FRAYED NERVES SHOULD FURTHER INCREASE THE TIME TO 10 MINUTES, BREATHING NORMALLY.

AWARENESS

PHYSICAL - IN THE FINAL POSITION, ON THE PRESSURE OF THE ABDOMEN AGAINST THE THIGHS, ON THE ALIGNMENT OF ARMS, NECK AND HEAD MOVING INTO AND OUT OF THE ASANA, ON THE BREATH SYNCHRONIZED WITH THE PHYSICAL MOVEMENT.

SPIRITUAL - ON MANIPURA OR SWADHISTHANA CHAKRA IN THE FINAL POSITION.

INDICATION

NOT TO BE PERFORMED BY PEOPLE WITH VERY HIGH BLOOD PRESSURE, SLIPPED DISC OR THOSE WHO SUFFER FROM VERTIGO.

BENEFITS

THIS ASANA STRETCHES AND STRENGTHENS THE BACK MUSCLES AND SEPARATES THE INDIVIDUAL VERTEBRAE FROM EACH OTHER,RELEASING PRESSURE ON THE DISC.

OFTEN NERVE CONNECTIONS EMANATING FROM THE SPINAL CORD ARE SQUEEZED BY THESE DISCS, GIVING RISE TO VARIOUS FORMS OF BAKACHE.

IT ALSO REGULATES THE FUNCTIONING OF THE ADRENAL GLANDS. IT TONES THE PELVIC MUSCLES AND THE SCIATIC NERVES AND IS BENEFICAL FOR BOTH THE MALE AND FEMALE REPRODUCTIVE ORGANS.

REGULAR PRACTICE RELIEVES CONSTIPATION.

NOTES

THE SANSKRIT WORD SHASHANK MEANS "MOON". IT IS DERIEVED FROM TWO WORDS, SHASH MEANS "HARE" AND ANK MEANING LAP". PEOPLE IN INDIA HAVE SEEN THE DARK PATCHES ON THE FULL MOON AS RESEMBLING THE SHAPE OF A HARE WITH THE MOON IN ITS LAP. FURTHERMOON THE MOON SYMBOLIZE PEACE AND CALM, IT EMITS SOOTHING AND TRANQUILLIZING VIBRATIONS.

VARIATION 1

SIT IN VAJRASANA AND CLOSE THE EYES.
HOLD THE RIGHT WRIST WITH THE LEFT HAND BEHIND THE BACK.
RELAX THE WHOLE BODY AND CLOSE THE EYES.
INHALE AND THEN, WHILE EXHALING SLOWLY, BEND THE TRUNK FORWARD FROM THE HIPS SO THAT THE FOREHEAD RESTS ON THE FLOOR.
REMAIN IN THE FINAL POSITION FOR A COMFORTABLE LENGTH OF TIME WHILE BREATHING NORMALLY OR DEEPLY OR IN UJJAYI.
RETURN TO THE STARTING POSITION WHILE INHALING.

BENEFITS'

GIVES THE BENEFITS OF SHASHANKASANA. THIS VARIATION IS MORE ADVISABLE FOR PEOPLE WITH BACK PROBLEMS.

VARIATION 2

SIT IN VAJRASANA.
PLACE THE FISTS IN FRONT OF THE LOWER ABDOMEN.
INHALE AND THEN, WHILE EXHALING, SLOWLY BEND FORWARD UNTIL THE FOREHEAD TOUCHES THE FLOOR.
THE FISTS WILL EXERT PRESSURE ON THE LOWER ABDOMINAL ORGANS.
RETAIN THE BREATH OUT IN THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
INHALE WHILE RAISING THE TRUNK AND HEAD.
PRACTICE 2 TO 3 ROUNDS.

AWARENESS

PHYSICAL - ON THE PRESSURE OF THE FISTS IN THE ABDOMEN IN THE FINAL POSITION.

BENEFITS

THIS VARIATION MASSAGES AND IMPROVES THE EFFICIENCY OF THE INTESTINES AND DIGESTIVE ORGANS, RELIEVING AILMENTS SUCH AS CONSTIPATION AND EXCESSIVE WIND IN ADDITION TO THE BENEFITS DERIVED FROM THE BASIC FORM OF THE PRACTICE.

VARIATION 3

SIT IN VAJRASANA.
INTERLOCK THE FINGERS OF BOTH HANDS BEHIND THE BACK.
INHALE DEEPLY.
THEN EXHALING, MOVE THE HEAD AND TRUNK FORWARD AND REST THE HEAD ON THE FLOOR.
SIMULTANEOUSLY, RAISE THE ARMS UP AND BRING THEM AS FAR FORWARD AS POSSIBLE.
INHALING, RAISING THE HEAD AND TRUNK AND LOWERING THE ARMS.
THIS IS ONE ROUND.
PRACTICE 2 TO 3 ROUNDS.

BENEFITS

THIS VARIATION RELEASES TENSION IN THE UPPER BACK AND NECK MUSCLES, BRINGING GREAT RELIEF TO THOSE WHO EXPERIENCE STIFFNESS IN THIE AREA. IT ALSO GIVES THE BENEFITS OF THE BASIC PRACTICE.

VARIATION 4

IF THE FOREHEAD DOES NOT COMFORTABLY REACH THE FLOOR, MAKE TWO FISTS AND PLACE ONE VERTICALLY ON TOP OF THE OTHER.

REST THE FOREHEAD ON THIS SUPPORT.

BENEFITS

THIS VARIATION GIVES BASICALLY THE SAME BENEFITS AS SHASHANKASANA AND CAN BE PRACTICED BY PEOPLE WHO ARE OVERWEIGHT OR WHO HAVE SLIGHTLY RAISED BLOOD PRESSURE.

SHASHANK BHUJANGASANA

ASSUME THE STARTING POSITION FOR MARJARI-ASANA.
LOWER THE BUTTOCKS ON TO THE HEELS, MOVING INTO SHASHANKASANA WITH THE ARMS OUTSTRETCHED IN FRONT OF THE SHOULDERS.
THEN, TO COME INTO BHUJANGASANA WITHOUT MOVING THE POSITION OF THE HANDS, SLOWLY MOVE THE CHEST FORWARD, SLIDING IT JUST ABOVE THE FLOOR UNTIL IT IS IN LINE WITH THE HANDS.'
MOVE THE CHEST FURTHER FORWARD AND THEN UPWARD, AS THE ARMS STRAIGHTEN, AND LOWER THE PELVIS TO THE FLOOR.
IDEALLY, THE NOSE AND CHEST SHOULD JUST BRUSH THE SURFACE OF THE FLOOR AS THE BODY MOVES FORWARD LIKE THE MOVEMENT OF A SNAKE.
DO NOT STRAIN TO ACHIEVE THIS.
IN THE FINAL POSITION, THE ARMS SHOULD BE STRAIGHT, THE BACK ARCHED AND THE HEAD RAISED AS IN BHUJANGASANA, EVEN IF THE NAVEL DOES NOT TOUCH THE FLOOR.
HOLD THIS POSITION FOR A FEW SECONDS.
SLOWLY RAISE THE BUTTOCKS AND MOVE BACKWARDS, KEEPING THE ARMS STRAIGHT, RETURNING TO SHASHANKASANA.
THIS IS ONE ROUND.
RELAX THE WHOLE BODY FOR A SHORT TIME BEFORE STARTING ANOTHER ROUND.
PRACTICE 5 TO 7 ROUNDS.

BREATHING

INHALE ON FORWARD MOVEMENT.

HOLD THE BREATH FOR A FEW SECONDS IN THE FINAL POSITION.

EXHALE WHILE RETURNING TO SHASHANKASANA.

AWARENESS

PHYSICAL - ON THE FLEXIBILITY OF THE SPINE AND THE SENSATION IN THE ARMS, SHOULDERS, CHEST AND ABDOMEN, ON SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

INDICATION

NOT TO BE PERFORMED BY PEOPLE WITH VERY HIGH BLOOD PRESSURE, SLIPPED DISC OR THOSE WHO SUFFER FROM VERTIGO. PEOPLE SUFFERING FROM PEPTIC ULCER, HERNIA, INTESTINAL TUBERCULOSIS SHOULE NOT PRACTICE THIS ASANA WITHOUT THE GUIDANCE OF A COMPETENT TEACHER.

BENEFITS

SHASHANK BHUJANGASANA GIVES SIMILAR BENEFITS TO BHUJANGASANA . HOWEVER, THE BENEFITS OF THE LATTER POSTURES COME FROM MAINTAINING THE FINAL POSITION, WHEREAS SHASHANK ACTS MAINLY BY ALTERNATIVELY FLEXING THE SPINE BACKWARD AND FORWARD. IT TONES AND IMPROVES THE FUNCTIONING OF THE LIVER, KIDNEYS AND OTHER VISCERAL ORGANS. IT ALSO STRENGTHENS THE BACK MUSCLES.