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.