KATIASANA

This asana is very beneficial to the abdomen. It is a bit difficult to practice but with continuous and regular practice, one will be able to practice it with ease.

Technique : Lie flat on the back. Raise both the legs up. Now hold the left toe with the left hand and the right toe with the right hand. Then straighten both the legs. Inhale deeply. The head and the waist should be firmly attached to the floor. Remain in this position for about ten seconds and then revert to the original position. In the beginning, practice this asana four times daily. Later, it can be practiced six times a day.

Advantages :

(1) This asana cures all the diseases of the waist.

(2) It is a sure remedy for colic pain.

(3) It strengthens the lungs and the shoulders.

(4) It stimulates the blood circulation in the heart, purifies the blood and prevents heart-troubles.

MATSYASANA

This asana is known as Matsyasana because in this asana, with the help of Plavini Pranayama, one can float on the surface of water, like a fish. ‘Matsya’ is the Sanskrit word for fish. This asana is not very difficult to perform. Some practice will enable one to perform this asana easily. This asana is very useful for concentration, meditation and self-realization. There are three techniques to perform this asana.

Technique 1 : Lie flat on the back. Start with the Padmasana pose with the right leg on the left thigh and the left leg on the right thigh. Lock the forearms and rest your head on on them. Breathe normally. This is the first technique of practicing Matsyasana.

Technique 2 : Sit in padmasana and then lie flat on the back. Hold the left toe with the right hand and the right toe with the left hand.

Technique 3 : Sit in padmasana and lie flat on the back. Slide the head backwards in such a way that the crown of the head and the hips would support the body. Between the head and the hips, an arch is formed similar to a bridge. Now stretch your arms forward and hold the toes with the fingers. In this technique, the neck is pulled in such a way that it gives the body the shape of an arch.

Fat persons having bulky muscles of their legs can perform this asana instead of practicing padamasana.

First practice pdamasama. Then practice Matsyasana. This asana should be done for ten seconds at the beginning. Increase the time gradually. At the time of the completion of the asana, loosen the head with the help of the hands. Sit and practice padmasana.

Advantages :
(1) The stiffness in the neck-muscles and the dullness around the throat-muscles caused by Sarvangasana can be alleviated by practicing Mastsyasana immediately after performing Sarvangasana.
(2) The windpipe and the soundbox remain open while practicing this asana. This induces deep breathing.
(3) This exercise enlarges the thoracic cage and allows deeper breathing. It tones up the digestive system.
(4) This asana is beneficial to those suffering from asthma. It removes the disorders of the entire respiratory system.
(5) It activates the spinal column and the muscles of the back.
(6) It stimulates the facial nerves and blood vessels thus brightens up the face.

TOLANGULASANA

When this asana is performed, the body takes the shape of scales. So it is called Tolangulasana.

Technique : Lie with the foot-lock as in Padmasana. Place your hands, palms upward, under the middle part of the hips. If it is difficult ot place the palms under the hips, lift the body up with the help of the elbows and rest. Thus, the body will remain supported on the elbows and the hips. Hold the breath as long as possible. Then exhale slowly. Keep the eyes open and the body stretched. Breathe normally. Bend the neck forward and fix the eyes on the navel. Retain the posture for half forward and fix the eyes on the navel. Retain the posture for half a minute to begin with, and progressively, but quite slowly, increase the duration maximum to three minutes depending on individual age, strength and benefits desired. Practice this asana five to ten times.

Advantages :

(1) This asana relives foul gases accumulated in the stomach.

(2) This asana makes the vertebral column elastic and flexible.

(3) The abdominal tension pushes down all faecal matter to the end of the passage of the colon.

(4) It stimulates blood circulation in the muscles and the nerves of the arms and the hands which are incidently toned up and strengthened.

(5) It strengthens and enlarges the rib-box.

(6) It increases the elasticity of the spine and tones up the nervous system.

(7) It cures diseases such as constipation, dysentery, asthma, tuberculosis and diabetes.

(8) The constant practice of this asana improves the functioning of the soundbox and brings melody to the voice. It improves the eyesight.

(9) It cures the swelling in the thighs and strengthens the loins.

(10) One experiences the fresh flow of energy and vitality in the arms and the shoulders.

SETUNDHASANA

Setu means bridge; bandha means formation or construction. In this asana, the body is arched as if to form a bridge. So this asana is called Setubandhasana. This asana is very easy to practice. Persons of any age can practice this asana.

Technique : Lie on the back. Bend the knees. Raise the loins and the thighs upward. Keep the back of the head, the neck and the shoulders firmly on the floor. Breathe normally. Remain in this position for six to eight seconds. Then take some rest and repeat the exercise. Practice this exercise four times a day in the beginning. Later, practice it six times a day.

Advantages :

(1) This asana cures the diseases of the loins and the thighs.

(2) It gives exercise to the shoulders, the neck, the elbows and the hands. The constant practice of this asana strengthens these parts of the body.

(3) It expels excess of gases and cures indigestion.

(4) This asana makes the spine flexible and active.

PAVANAMUKTASANA

As its name suggests, this asana gives relief from excess wind in the belly. This asana can be performed by raising one leg or both the legs.

Technique : Lie flat on the back. Keep the heels of both the legs together. Inhale deeply and bend the right knee towards the stomach and hold it with both the hands. Raise the head above the ground and bring the chin closer to the knee so that it touches the knee-cap. Exhale and press the muscles of the right abdomen with the right thigh. Keep the stomach pressed till the breath is suspended. This asana is called ‘Dakshina Pavanamuktasana’. If this asana is performed with the left leg, it is called ‘Vama pavanmuktasana’. Practice this exercise with both the legs together. This is called ‘Purna Pavanmuktasana’. While holding the legs with both the hands, exhale and control the breathing. Then slowly begin inhaling while stretching legs out. (Women are advised not to practice this asana after conception.

Advantages :

(1) Pavanamuktasana is the best natural way to get rid of foul gases.

(2) It reduces obesity of the body and the fat around the abdomen.

(3) It prevents heart-trouble and improves the working of the lungs.

(4) This asana cures diseases such as gas, constipation, the disorders of the uterus, intestinal worms, appendix, rheumatism, piles, blood-impurities, windiness in the stomach, etc.

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.