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.

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.

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.

PASHCHIMOTTANASANA

This asana is also known as 'Ugrasana'. 'Ugra' means 'Shiva'. Lord Shiva is believed to be the good of annihilation. So he is called 'Ugra' or 'the terrible'. As this asana is very difficult to practise, it is known as 'Ugrasana'.

Technique: Sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending bring the head between arms. The aspirants having flexible spine can touch the knees with the ahead at the first attempt. Fat persons will find some difficulty in practising this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Remain in this asana for five seconds. Begin with thirty seconds and gradually increase it to ten minutes.

Advantages:
(1). Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.
(2). The excessive fat around the abdomen is reduced by practising this asana.
(3). It tones up the Kidneys, the stomach, the liver and other abdominal organs.
(4). It tones up the intestines and improves digestion.
(5). This asana cures Constipation, Indigestion, Liver-Diseases and loss of appetite.
(6). The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.
(7). It makes the body handsome and shapely.
(8). It strenghens the calvic muscles.
(9). It cures hiccough.

VEERASANA

'Veera' means a hero, a warrior. The practice of this asana increases appetite. Those who perform this asana develop the spirit of adventure, enthusiasm and bravery in them.

Technique: Sit on the floor. Keep the body erect and the eyes straight. Bend either of the legs at the knee and place the heel below the anus. Bend the other leg at the Knee and place it on the thigh of the former leg. Extend the arms forward in line with the shoulders and put them on the head. Keep the loins, the neck and the head in a vertical straight line. Breathe slowly and normally. Hold this position for eight seconds and then assume the posture as in the original position. Then bend the other leg and perform this asana again. The performance of this asana should be repeated six times in a day.

Advantages:
(1). All the diseases which Padmasana cures can be cured also by practising this asana. The benefits which Padmasana gives can be obtained from this asana also.
(2). This asana helps in breath-control. So this asana is practised by the best singers of Indian Classical music.
(3). This pose is suitable for Pranayama.