VIPARITA MATSYASANA

This is a reverse posture of Mastsyasana, hence it is called Viparita Matsyasana. This is called Supta Padmasana also.

Technique : Lie on the left side of the body. Place both legs in the position of padmasan. Then lie on the chest and abdomen. Bend the neck to the back and put the chin on the ground. Hold the toes with the thumbs and index fingers of the hands. Inhale slowly. Hold this position for eight to ten seconds. Gradually, increase the time to the limit of ten minutes.

Advantages :

(1) This asana broadens the chest and strengthens the lungs. It gives the maximum benefit to the spine with the minimum effort.

(2) The regular practice of this asana exercises the joints of the neck as well as the large and small joints of the body. It tones up the muscles.

(3) It eliminates the diseases such as constipation, gas-trouble, indigestion, cold, tuberculosis, asthma and dysentery.

MAKARASANA

‘Malara’ means a crocodile. In this asana, the body assumes the shape of a crocodile floating in water. So, this asna is called Makarasana.

Technique : Lie on the ground face down, the chest touching the ground and both legs stretched out. Let the upper parts of the feet touch the ground. Keep the heels upwards. Raise the arms and put them in front of the head and hold the middle part of the left upper arm with the right hand and the head downwards and close the eyes. The head will rest on the arms. The parts of the arms from the elbows to shoulders, the abdomen, the thighs and the upper parts of the feet will touch the ground in a straight line. Relax the body while practicing this asana. Breathe deeply and meditate on God.

Advantages :

(1) It eradicates the fatigue and gives relaxation to all the parts of the body.

(2) Though the process of practicing this asana is inverse to that of practicing shavasana, the aim of both the asana is the same : to give relaxation and complete rest to the body.

(3) Like shavasana, this asana is useful to those whose spine or back is injured.