ARDHA SHALABHASANA

‘Shalabha’ is the Sanskrit word for locust. ‘Shalabhasana’ is so called because, while performing it, the body assumes a posture which resembles a locust. When this asana is practiced with on leg, it is called ‘Ardha Shalabhasana’.

Technique : lie on the stomach with the face down on the ground. Stretch both the arms beside the body and clench the fists lightly. The hands can also be placed under the thighs. Inhale and retain the breath till the completion of the asana. Pull the body and raise either of the legs by about 30 cms off the ground. Raise the leg as high as possible. Stretch the soles of the feet. Hold this position for five to thirty seconds. Then slowly bring the leg down on the ground. Exhale very slowly. Repeat this exercise with the other leg. This asana can be repeated six to seven times.

Acvantages :

1. As far as the spinal bend is concerned, this asana is inverse to Pashchimottasana. This asana gives twist backwards to the spine.

2. Bhujangasana develops the (half) upper part of the trunk, while Shalabhasana develops the remaining lower part of the trunk.

3. It is very useful in extricating waste matter accumulated in the intestines.

4. It cures lumbar pain and reduces excessive fat formed around the knees, the thighs, the waist and the abdomen.

5. It gives good exercise to the abdomen. The kidney, the liver, etc. become active. It strengthens the ovary.

6. It cures constipation, gas-trouble, indigestion, dysentery, acidity and other abdominal disorders.

7. The practice of this asana counters tendencies to piles. It removes the aches of the soles of the feet and cures the disease of the appendix.

VARTULASANA

This asana is a variation of Halasana. One should perform it only when one masters Halasana. In this asana, the body takes the shape of a circle and so it is called Vartulasana.

Technique : Lie on the back and first practice Halasana. Then slowly raise the arms and hold the toes with the hands. Do not give a jerk to the body while doing this exercise. Hold this position for eight to ten seconds. Then slowly raise the legs up and without giving the body a jerk bring them back to the ground in the original position. Then place the arms straight by the sides of the hips.

Advantages :

1.

This asana increases youthful energy because it invigorates the sexual organs. This asana is helpful for curing impotence.

2.

It reduces fat around the loins.

3.

It gives enough exercise to the blades of the shoulders.

4.

It enhances the benefits acquired by Sarvangasana.

5.

It has all the benefits of Halasana.

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HALASANA

Halasana is so named because the posture assumed in doing this asana resembles a plough, for which Hala is the Sanskrit word.

Technique : Lie flat on the back with the arms stretched by the side of the body, palms flat on the ground. Place the legs together and keep them straight. Inhale and raise the legs up slowly. Inhaling and the raising of the legs up should be simultaneous. Do not bend the knees. Do not raise the arms. Do not bend the back. When you are in Sarvangasana posture, exhale and at the same time begin lowering the legs over the head till the toes touch the ground. Keep the knees together and straight. Keep the thighs and the legs straight. Through the mouth. Keep the eyes closed or open. See that the legs remain straight. Let the chin touch the throat. Hold this position for eight to ten seconds. Then slowly raise the legs and without giving them a jerk bring them to the ground in the original position.

Advantages:

1. This asana nourishes the blood vessels of the spinal column, the muscles of the back, vertebrae and the nerves which pass by both the sides of vertebrae.

2. It makes the spine flexible and elastic. As a result, a habitual aspirant of Halasana becomes very agile, alert and vigorous.

3. It eliminates muscular rheumatism, lumbar pain, sprain and neuritis.

4. It cures constipation, gastric trouble and reduces irregular contraction and expansion of the liver and the spleen.

5. According to the Yoga textbooks, this asana, tones up sexual ability.

6. It strengthens the abdominal muscles.

7. As this asana stimulates blood circulation, the face becomes bright and youthful.

SARVANGASANA

This is one of the most important asanas. Sarvangasana literally mean’s all parts pose’. When this asana is practiced, all the parts of the body are exercised. So it is called Sarvangasana.

Technique : Lie on the back with the body fully stretched. Inhale as in complete Yogic breathing. Slowly raise the legs together. Then raise the legs, the hips and the trunk in a continuous movement until they attain a vertical position. Support the back on two sides with both the hands. Keep the elbows on the ground. Let the shoulders and the neck touch the ground. Keep the body steady. Keep the legs raised straight up. Breathe normally. Look at the toes of the feet. Bend the legs towards the head. Relax the body and bring the legs back to the ground without jerking the spine. In this asana, the weight of the entire body is borne by the shoulders. Concentrate your mind on the thyroid gland in the lower part of the throat. This asana can be practiced twice a day-in the morning and in the evening. This asana should be followed by matsyasana to derive all the benefits of Sarvangasana. Practice this asana for two minutes in the beginning gradually increasing the time to the limit of half an hour.

Advantages :

1. Healthy thyroid means healthy functioning of all the organs of the body. This asana diverts the flow of blood into the thyroid glands and promotes their health. It tones up the blood circulatory system, the respiratory system, the digestive system and the excretory system.

2. This is an ideal and strength-hiving asana. It energises and invigorates the body.

3. It supplies abundant flow of blood to all the roots of the spinal column.

4. It preserves the elasticity of the spinal column and prevents it from being sluggish. Thus, youth is preserved for a long time.

5. It prevents nocturnal discharges effectively and helps in observing celibacy. It is a remedy for the diseases of the genitals and the anus.

6. It tones up the blood circulation and the digestive system.

7. It eliminates kidney troubles and the diseases of the bladder.

8. It eliminates the pain in the heels and other leprosy.

9. It tones up the functioning of the nose and the ears. It purifies blood.

10. It is beneficial to those who suffer from anaemia and leprosy.

11. Women can safely practice this asana. This asana eliminates the disorders of the oveary.

12. It awakens the kundalini and stimulates gastric juices.

13. It eliminates the longtime diseases of the intestines like indigestion.

14. If there is a shortage of time, Sarvangasana, Mastyasana, Shirshasana and Pashchimottanasana can keep you in perfect health.

VIPARITAKARANI MUDRA OR VILOMASANA

Mudras are the developed forms of asanas. Holding the body in particular postures in order to control the sense organs is of prime importance in asanas, whereas in Mudras, main thrust is given on Prana, the root of human life. Out scriptures speak very high about the achievement of Mudras in this world. He who practices them only for a period of three hours every day conquers time.

Technique : Lie flat on the back and inhale as in complete Yogic breathing. Exhale and raise the legs and hips with the help of the arms and hold the hips in the hands so that the body is supported on the elbows. Gaze at the toes. This exercise is called Viparitakarani because, when practiced, the body takes up an inverted position. Some people consider sheershasana to be ‘Viparitakarani Mudra’. In the beginning, this posture should be maintained for a minute only. Increase the time to ten minutes- a limit to be attained gradually.

Advantages:

(1) This asana prevents the formation of wrinkles on the face. It slackens the process in which black hair begins to turn into white hair.

(2) It kindles gastric fire.

(3) It makes the eyes brighter.

(4) It cures the swelling (oedema) in the leg. It cures elephantiasis if it is in the initial stage.

(5) It cures goiter.

(6) It makes the voice sweet and melodious.

(7) It cures dermatic diseases such as abscess, pimples and eczema.

(8) The body becomes charming, active and strong. This asana nourishes all the nervous centres of the brain. It strengthens and brightens up the senseorgans.

(9) This asana is beneficial to all men, women and children.

Note : ‘Viparitakarani Mudra’ is, to some extent, similar to Sarvangasana. In Sarvangasana, the body is at right angles with the floor and it rests on the shoulders and the neck. In ‘Viparitakarani’, the lower part of the trunk is curved up inclining to the ground.

SUPTABHADRASANA

This asana is also called ‘suptagorakshasana’. Japa, pranayama, Dhyana(Meditation) and other activities can be performed easily in this asana. This can be performed in two different postures.

Technique (Posture 1) : Bend the right leg at the knee and join the heel in front of the right side of the genitals. Similarly, bend the left leg at the knee and join the heel in front of the left side of the genitals. Let the soles touch each other. Then lie flat on the back. Now, lie in such a way as the heels do not touch the part close to the genitals. While performing this exercise, the soles of both the feet should be in constant touch with each other. Now, spread the arms sideways and place the hands on the thighs and press them down quite gently. Both the arms should remain straight. Do this exercise for thirty seconds in the beginning and gradually increase the time to maximum of fifteen minutes.

Technique (posture 2) : First practice Suptabhadrasana as shown in technique 1. Then close the hands by interlocking the fingers of both the hands. Raise the head, the neck and the shoulders. Slide the interlocked hands over the soles and stretch the heels pressing the thighs. Now, straighten both the hands and allow the body to relax. Those who find ‘Baddhastapadmasana’ difficult to perform should practice this asana. Practice this asana for thirty seconds at the beginning. Gradually, increase the time to maximum of three minutes.

Advantages:

(A). This asana stimulates the blood circulation with the result that result that the internal glands function properly.

(B). It strengthens the heart. The heart beats normally even if one works strenuously.

(C). As the spine remains erect in this asana, the activities like Japa, Pranayama, Meditation, etc. can be done easily.

(D). It sublimates kundalini shakti.

(E). As this asana makes every healthy and the mind cheerful.

The second technique of suptabhadrasana strengthens the joints and the muscles of the arms and the legs.

This asana is of the same category of Madmasana, Matsyasana and Padmadolasana, so it has all the benefits of those asanas. It can cure all such diseases as are cured by the asanas mentioned above.