PADHASTASANA
(STANDING FORWARD BEND)
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STRETCHES THE HAMSTRINGS ON THE BACK OF THE LEGS.
METHOD: STAND ERECT AND BEND THE BODY FORWARD. LET THE ARMS TOUCH THE FLOOR. IF IT IS DIFFICULT TAKE THE ARMS ONLY AS FAR AS IT IS POSSIBLE WITHOUT STRAINING. EXHALE AS YOU BEND FORWARD. BRING THE TRUNK CLOSER TO THE LEGS. TRY TO TOUCH THE KNEES WITH THE FOREHEAD. THIS MAY REQUIRE LOT OF FLEXIBILITY. IN THE INITIAL STAGES, TAKE IT ONLY AS FAS AS IT IS COMFORTABLE. INHALE AND RETURN TO THE ORIGINAL POSITION.
BENEFITS : THIS ASANA MASSAGES THE INTERNAL ORGANS, ESPECIALLY THE DIGESTIVE ORGANS AND RELIEVES OUR DIGESTIVE PROBLEMS SUCH AS CONSTIPATION. IT RELIEVES BREATHING TROUBLES. REGULAR PRACTISE OF PADHASTASANA STETCHES AND STRENGTHEN THE ENTIRE SPINE. IT HELPS IN REDUCING FAT. THE ASANA HELPS WITH CONDITIONS OF BLOATING OF THE ABDOMEN, CONSTIPATION , INDIGESTION AND OTHER GASTRIC TROUBLES.
BHEKASANA (THE FROG POSE)
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THIS ASANA STRENGTHENING MUSCLES OF THIGHS, BUTTOCKS , KNEE, AND CALVES. IT STIMULATE EVERY ORGAN WITHIN BODY. IT RELIEVES PAIN OF CALVES AND KNEES.
METHOD : LIE ON YOUR BELLY AND PLACE BOTH YOUR FOREARMS ON THE FLOOR PARALLEL TO THE MAT. BEND BOTH YOUR KNEES. NOW STRETCH YOUR ARMS BACK AND GRAB BOTH YOUR FEET WITH YOUR HANDS. INHLAE AND LIFT YOUR CHEST AND HEAD AS HIGH AS YOU CAN.
BENEFITS : BHEKASANA HELPS IN STIMULATING ENERGY WITHIN BODY, AND MAKES YOU VERY ACTIVES.
SETUBHANDASANA (BRIDGE POSE)
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THE YOGASANA CALMS THE BRAIN, REDUCING ANXIETY, STRESS AND DEPRESSION. THE ASANA IS HELPFUL IN RELIEVING PROBLEMS RELATED TO THE STOMACH. IT STRETCHES THE MUSCLES OF CHEST, BUTTOCKS, SPINE AND THIGHS AND MAKING THEM LIGHT AND STRESS FREE.
METHOD : TO BEGIN, LIE ON YOUR BACK. FOLD YOUR KNEES AND JOIN THE LEGS TOGETHER . KEEP YOUR ARMS BESIDE YOUR BODY, PALMS FACING DOWN. INHALING, SLOWLY LIFT YOUR LOWER BACK, MIDDLE BACK AND UPPER BACK OFF THE FLOOR, GENTLY ROLL IN THE SHOULDERS. TOUCH THE CHEST TO THE CHIN WITHOUT BRINGING THE CHIN DOWN, SUPPORTING YOUR WEIGHT WITH YOUR SHOULDERS, ARMS AND FEET. FEEL YOUR BOTTOM FIRM UP IN THIS POSE. BOTH THE THIGHS ARE PARALLEL TO THE FLOOR. HOLD THE POSTURE FOR A MINUTE OR LESS AND EXHALE AS YOU GENTLY RELEASE THE POSE.
BENEFITS : RELIEVES STRESS AND KEEPS YOUR STOMACH FIT AND ACTIVE.
DANDASANA (STAFF POSE)
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DANDASANA IMPROVES BODY POSTURE AND STRENGTHEN YOUR LEGS. PRACTICING THIS REGULARLY WITH MAKE YOUR PELVIS MORE FLEXIBLE AND STRENGTHEN THE LOWER BACK. IT ALSO INCREASES YOUR ABILITY TO WORK. MAKES ALL YOUR OGANS ACTIVE.
METHOD : SIT ON THE FLOOR WITH BACK STRAIGHT AND LEGS EXTENDED OUT IN FRONT OF YOU. YOUR THIGHS, KNEES AND TOES OF LOWER LIMBS SHOULD BE IN CLOSE CONTACT. PRESS HIPS ON THE FLOOR AND POINT THE CROWN OF YOUR HEAD TO THE CEILING TO LENGTHEN AND STRAIGHTEN THE SPINE. FLEXING YOUR FEET, PRESS OUT THROUGH YOUR HEELS. KEEP YOUR PALMS ON THE FLOOR THROUGH YOUR HEELS. KEEP YOUR PALMS ON THE FLOOR ADJACENT TO YOUR HIPS FOR SUPPORTING YOUR SPINE AND RELAXING YOUR SHOULDERS DOWN. KEEP YOUR TORSO STRAIGHT BUT RELAXED POSITION. GROUND YOUR LOWER HALF FIRMLY TO THE FLOOR BY RELAXING THE LEGS.
BENEFITS : THE ASANA ACTIVATES AND ENHANCES FUNCTIONING OF PASSIVE ORGANS IN THE BODY.
