Uttanapadasana

This asana is very useful for removing the excess fat of the body. It is like ekapada Uttanasana with the variation that is Uttanapadasana both the legs are to be lifted and lowered

Tech : lie flat on the back. Keep the arms by the side of the body. Keep the heels and the feet together. Inhale slowly. Then lift the legs up slowly. Retain this position for six to eight seconds. Hold the breath. Bring the legs slowly down on the floor. Exhale. Take rest for six to eight seconds and repeat the same. In the beginning, practice this asana four times a day and gradually increase it to five or six times a day.

Adv. :-

(1) This asana gives sufficient exercise to every muscle of the abdomen. The abdominal muscles are strengthened and the digestive system functions efficiently.

(2) It tones up the pancreas and alleviates indigestion and constipation.

(3) This asana reduces the fat in the body.

(4) This asana is beneficial to those who suffer from backache and pains of the loins and thighs. Moreover, it is boon to those who suffer from the discomfort caused by intestinal worms.

(5) It rejuvenates the spinal nerves and the brain cells, strengthens the muscles and activates them.

(6) This asana is a good remedy for piles in the initial stage.

(7) This asana cures hiccogh, pain in the thighs, belching, constipation and helps expelling the wind at the anus.

(8) It is an introduction to Sarvangasana.

BDV-939098-BDV

Ekapada Uttanasana

This asana gives sufficient exercise to the abdominal muscles. This asana is to be performed with one leg at a time and then changing it to the other leg.

Technique : Lie on the back. Keep the heels together, put the hands on the floor by the side of the body. Stretch one of the feet forward and loosen the other leg. Inhale slowly. Slowly lift the tight leg up. Hold the breath. Remain In this position for six to eight seconds and practice this exercise with the other leg. In the beginning, this asana should be practiced four times with each leg. After practice, one can practice this asana six times with each leg. After practice, one can practice this asana six times with each leg. This asana being easy should be performed regularly by a student of yoga.

Advantages :

(1) This asana relieves stomach pains and tones up the liver, the spleen and the kindneys.

(2) It cures indigestion, gas-trouble and intestinal disorders.

(3) It reduces abdominal obesity.

(4) It relieves pain during menstrual periods.

(5) It removes swelling in the legs, tones up the blood circulation in the legs and relives pain in the knees and the lower parts of the legs.

(6) It has a beneficial effect on the upper part of the body(thorax). It strengthens the lungs.

SHAVASANA

Shavasana is also called ‘Mrutasana’. This asana is very useful for meditation, Pranayama, Japa, etc. This asana should precede other asanas. It should be performed at intervals and also at the end. This asana relaxes the muscles and the blood vessels. Though this asana appears simple, it is one of the most difficult to master. The practice of this asana aims at releasing the mind from the body. This asana is Yogic relaxation in the shortest possible time. Relaxation of the body and the mind is necessary in this modern age of commotion and materialism. Shavasana has been accepted as a remedy for psychosomatic diseases caused on account of competitive and tumultuous life.

Technique : Lie flat on the back. Place the hands a little away from the thighs with the palms up. Keep the eyes and the fists slightly closed. Stretch the legs out. Keep the heels together and the toes apart. Now close the eyes and breathe very slowly. Begin by consciously and gradually relaxing each part and each muscle of the body : feet, calves, knees, thighs, abdomen and hips. Then relax the muscles of the back, chest, arms, fingers, neck, head face in that order. Inhale and exhale slowly and deeply. Relax the brain during exhalation. Direct your attention to the breathing, to the soul and to God. Retain the meditation for 10 to 15 minutes. In this posture, one finds true relaxation and experiences rest, peace and plenitude. Those who suffer from excessive mental stress or heart-disease must practice only Shavasana regularly every day.

Advantages : (1) Posture and meditation are Co-Ordinated in shavasana. Shavasana pacifies the body and the mind.

(2) In Shavasana, all parts of the body –skin, muscles and nerves – are relaxed.

(3) The muscles after strenuous exercise. Need relaxation and rest. This asana gives certain prompt and complete relaxation and rest to the muscles.

(4) it helps the body and the mind to recuperate after a long and serious illness. Shavasana is invigorating and refreshing.

(5) This asana helps to cure the disease such as insomnia, high or low blood pressure and indigestion. The blood circulation becomes regular.

(6) it gives prompt relief to those who suffer from heart trouble and mental stress and strain.

(7) it stimulates the circulation of blood in the entire body and one feels refreshing.

(8) the constant practice of this asana helps one to control anger.

In view of the benefits mentioned above, every aspirant of yoga should perform this asana regularly every day.

AKARNA DHANURASANA

This asana resembles a strung bow. So it is called akarna Dhanurasana. There are two methods of practicing this asana.

Technique 1 : Sit on the ground. Stretch the legs in front. Hold the toe of the right foot with the left hand. Hold the left leg with the right hand and try to stretch the right elbow backwards as far as possible. Now bend the left leg slowly. Bring the left foot to the chin and the left knee to the left armpit. This position will bring the thigh close to the abdomen. Hold the breath and then exhale slowly. Repeat the pose on the other leg. Gradually, increase the time duration of holding the posture maximum to five minutes.

Technique 2 : Sit on the floor with the legs stretched in front. Lift the left leg up and hold it with the left hand behind the neck In such a way that the thumb remains forward near the ankle and the fingers behind the thumb. The weight of the leg falls on the palm. Then with the right hand hold the upper part of the left foot with its heel. Place the shin on the neck. Turn the neck towards the right side. Stretch the left arm and hold the right toes. At the same time, lift the right arm up and hold the left toes. Look to the right side. Then release the legs slowly. Repeat this asana with the other leg. Gradually, increase the time of holding the posture maximum to five minutes.

Advantages : (1) The practice of his asana gives full exercise to the joints of the hands and the legs, the joints and the muscles of the neck and the spine. It revitalizes them.

(2) It tones up the chest and the abdominal organs.

(3) Those who suffer from asthma, tuberculosis and cough get relief they practice this asana.

(4) As this asana strengthens the lungs, the chest is expanded and it gets the capacity to hold air.

(5) This asana cures the pain in the loins, tonsillitis, indigestion, constipation, the tumour in the armpit, gout, pain in the legs, etc.

(6) This asana alleviates women’s complaints of irregular menstruation, the disorders of ovary and pain in the lower part of the abdomen.

VAKRASANA

In this asana, the upper part of the body is completely turned and twisted. The spine, the muscles of the hands, the legs and the back are stretched.

Technique : Sit on the ground with the legs stretched out. Place the left leg near the right knee, stretching out the left hand behind the back, with the palm of the hand flat resting on the ground. Then press the left knee with the right arm and put the palm on the ground. Keep the waist erect and look as far backward as possible. Practice this asana four to six times a day turning to the left side and to the right side alternately. Gradually, increase the time. The limit is five minutes.

Advantages : (1) This asana strengthens the spine and activates the nerves.

(2) The mouth of the Sushumna opens and Kundalini Shakti is sublimated.

(3) This asana invigorates the muscles of the loins.

(4) Purna Vakrasana bestows all the benefits gained by performing Ardha Vakrasana.

ARDHA VAKRASANA

In this asana, the upper part of the body is twisted and the spine and the back muscles are stretched.

Technique : Sit on the floor with the legs stretched in front, keep the legs parallel to each other. Bend the right leg and place it behind the knee. Place the right hand on the waist. Keep the trunk straight. Turn backwards on the waist. Remain in this position for six to eight seconds. Inhale slowly. Revert back to the Original position. Practice this asana with the other leg stretched, turning the trunk on the other side. Repeat this asana four to five times daily.

Advantages :

(1) This asana affects chiefly the waist and the abdominal organs.

(2) It stimulates the spermatozoa glands of men and the uterinal organs of women.

(3) This asana helps in reducing pain in the abdomen and the waist.

(4) It cures constipation and other abdominal ailments.

PURNA MATSYENDRASANA

This asana is easy for those who have practiced Ardha Matsyendrasana for some time. Purna matsyendrasana is a bit difficult to perform in the beginning.

Technique : sit on the floor with the legs stretched straight in front. Keep the trunk and the head in a vertically straight line. Place the right foot at the root of the left thigh. Place the right heel pressing against the navel. Keep the left foot on the floor behind the right knee. Take the right hand out from under the left knee and with the help of its thumb and first finger hold the toe of the left foot. Keep the left foot firm in this position. Take your left hand behind the back and keep the head and the body turned to the left side. Twist the waist slightly. Look at the tip of the nose. Breathe in slowly. Retain this position for twenty seconds. The position can be retained for two to three minutes after sufficient practice. This asana gives the maximum benefits when practised on the right and left sides alternately.
Advantages :

(1) This asana has all the advantages of ardha ma tsyendrasana.
(2) It alleviates rheumatism.
(3) It stimulates the life energy and cures many diseases.
(4) It supplies fresh blood to the prananadi. This awakens the kundalini and the aspirant experiences mental peace and calmness.
(5) This asana is very beneficial to persons suffering from diabetes.
(6) This asana makes the spine flexible and one experiences vigour and vitality of youth.

ARDHA MATSYENDRASANA

‘Ardha’ means half, this asana is named after Yogi Matsyendranath who first taught it to the aspirant of Hatha Yoga. It is said that Matsyendranath was the disciple of lord shiva.

Technique : place the right heel near the anus (buttock) below the testicles. Do not move the heel from this position. Bend the left knee and put the left ankle on the outer side of the right knee. Let the right armpit rest on the outer side of the left thigh. Now push the knee backwards so that it touches the backpart of the armpit. Then hold the toe of the left foot with the right hand. Twist the spine slowly exerting on the side as far as possible. Turn the head to the left side as far as it can go. Bring it to the line

of the left shoulder. Take the left hand backwards and try to hold the right thigh with it. Keep the spine erect. Remain in this position for five to fifteen seconds. Repeat the same in reverse by twisting the spine to the right side. This asana makes the spine twist completely.

Advantages :

(1) This asana stimulates appetite.

(2) It awadens the kundalini and stabilizes Chandranadi.

(3) It makes the spine elastic. It massages the abdominal muscles and organs.

(4) It adjusts and corrects the displacement of the vertebrae, rejuvenating the blood circulation in that part of the body.

(5) It helps one in practicing Pashchimottanasana.

JANU SHIRASANA

Certain characteristics of this asana are typically the same as those of Pashchimottanassana. In this variation of Pashchimottanassana one leg is extended.

Technique : Sit on the ground.place the left heel pressing hard near the left groin. Keep the right leg stretched and straight. Hold the right foot with the hands . exhale and draw the stomach in. lower the head slowly as shown in the figure. Place the forhead and the chin on the knee. Remain in this position for five to ten seconds. Increase the time gradually. This asana can be practiced with the left leg stretched. With constant practice, this asana can be performed for half an hour. Repeat this asana five to six times every day. This asana should be performed after the bowels are emptied. One who practices this asana can practice Pashchimottanassana comfortably.

Advantages :

1. This asana kindles gastric fire and helps digestion.

2. This asana cures kidney troubles.

3. It cures colic pain

4. This asana helps in observing celibacy.

5. It awaknes the kundalini which keeps the body free from sluggishness and weakness.

6. This asana has the same advantages as Pashchimottanassana.