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.

DHANURASANA

Dhanusha means a bow. The hands are used like a bowstring to pull the head, trunk and legs up and the posture resembles a bent bow. Therefore this asana is called Dhanurasana. This asana bends the spine backwards. It is a combination of Bhujangasana and Shalabhasana. If bhujangasa, Shalabhasana and Dhanurasana are performed together, they are very beneficial to the body.This trioworks contrary to Halasana and Pashchimottanasana which bend the spine forward.

Technique : Lie prone on the floor on the stomach, face downwards. Relax the muscles. Keep the arms resting and hold the ankles with the hands. Raise the chest and the head. Fill the lungs with air. Straighten and stiffen the hands. Stiffen the legs also. The body now assumes the posture of a convex arch. If you lift the legs up, you can raise the chest. Hold the breath. Then exhale slowly. Attempt to keep the knees together.

In this asana, the abdomen supports the whole body. So practice this asana when the stomach is empty. The body in Dhanurasana pose gets good exercise if it is lightly rocked from left to right and forward and backward. Stay in this position as long as possible. It can be practiced five to six times.

Advantages :

(1) This asana gives a good massage to the abdomen so it cures prolonged constipation, dyspepsia and other disorders of the stomach.
(2) It cures spinal hump and rheumatism of the legs, the knees and the hands.
(3) It reduces fat. It activates the intestines and increases the digestive power. It nourishes all the abdominal organs by supplying blood to them.
(4) This asana is a blessing to those who suffer from gas and other intestinal disorders.
(5) Like Halasana, this asana rejuvenates the spine. It prevents bones from being untimely degenerated. It activates the pancreas and insulin is produced in proper proportion.
(6) One who regularly practices Halasana, Mayurasana and Dhanurasana never becomes lazy. One is always active and energetic.
(7) This asana is very beneficial specially to women because it alleviates the menstrual disorders and improves the reproductive system.

BHUJANGASANA

‘Bhujanga’ means a serpent. In the pose of Bhujangasana, on e imitates a cobra reared up on its caudal support and the hood fully expanded. So this asana is called Bhujangasana.

Technique : Lie on the floor with the face downwards. Relax all the muscles of the body. Place the palms on the ground underneath the shoulders. Slowly raise the head and the trunk like the hood of a serpent. Bend the spine backwards. Stretch the feet backwards so that the toes touch the ground. This will stretch well the muscles of the back and the shoulders. There will be strain on the abdomen. Hold the breath and hold this position for six to eight seconds. Then exhale and bring the head to its original position. When you first lie on the ground, Keep the chin touching the chest. Hold the breath till the head remains in the raised position. Then exhale slowly. Practice this asana five to six times.

Advantages :

(1) This asana removes spinal pain and cures other spinal disorders.
(2) This asana exerts pressure on the internal organs of the abdomen. It pushes waste matter to the anus and thus cures constipation and increases the heat in the body.
(3) It strengthens the ovary and the uterus with the result that delivery becomes natural and easy.
(4) It exercises the spine properly, activates the abdominal organs and removes abdominal pain.
(5) It develops the chest, the neck, and other parts of the head. It makes the body shapely.

PURNA SHALABHASANA

When Shalabhasana is practiced with both the legs raised together, it is called ‘Purna Shalabhasana’. There are two variations of this asana. Below both the variations are explained.

First Variation (Technique) : Lie on the stomach with the forehead touching the ground. Stretch the arms beside the body. Keep the thumbs and the index fingers on the ground and clench the fists. Stiffen the body and raise the legs as high as possible. Stretch the soles of the feet. Pull the legs, the things and the lower part of the abdomen up. Hold this position for five to thirty seconds and rest the breath. Bring the legs down slowly and then exhale smoothly.

Second Variation (Technique) : Resume the position of the first variation of Shalabhasana. Then raise the head. Place the arms on the floor by the side of the chest, the palms facing the floor.

Advantages :

(1) This asana brings pressure on the abdomen and strengthens the muscles of the abdomen, thighs and legs.
(2) It tones up the abdominal organs such as the gall bladder, the stomach, the spleen and the bladder, and cures abdominal disorders.
(3) In increases gastric fire and improves digestion
(4) It cures oedema.
(5) It cures tumour.
(6) It gives new energy to othe throat.
(7) It cures strangury, diabetes and other disorders of the kindney.
(8) The practice of this asana removes the pain in the ovary which women experience during menstruation.
(9) It cures the diseases of the lungs.
(10) It cures dropsy (as cites) for ever and has a beneficial effect on the fistula in its initial stage.

ARDHA SHALABHASANA

‘Shalabha’ is the Sanskrit word for locust. ‘Shalabhasana’ is so called because, while performing it, the body assumes a posture which resembles a locust. When this asana is practiced with on leg, it is called ‘Ardha Shalabhasana’.

Technique : lie on the stomach with the face down on the ground. Stretch both the arms beside the body and clench the fists lightly. The hands can also be placed under the thighs. Inhale and retain the breath till the completion of the asana. Pull the body and raise either of the legs by about 30 cms off the ground. Raise the leg as high as possible. Stretch the soles of the feet. Hold this position for five to thirty seconds. Then slowly bring the leg down on the ground. Exhale very slowly. Repeat this exercise with the other leg. This asana can be repeated six to seven times.

Acvantages :

1. As far as the spinal bend is concerned, this asana is inverse to Pashchimottasana. This asana gives twist backwards to the spine.

2. Bhujangasana develops the (half) upper part of the trunk, while Shalabhasana develops the remaining lower part of the trunk.

3. It is very useful in extricating waste matter accumulated in the intestines.

4. It cures lumbar pain and reduces excessive fat formed around the knees, the thighs, the waist and the abdomen.

5. It gives good exercise to the abdomen. The kidney, the liver, etc. become active. It strengthens the ovary.

6. It cures constipation, gas-trouble, indigestion, dysentery, acidity and other abdominal disorders.

7. The practice of this asana counters tendencies to piles. It removes the aches of the soles of the feet and cures the disease of the appendix.

VARTULASANA

This asana is a variation of Halasana. One should perform it only when one masters Halasana. In this asana, the body takes the shape of a circle and so it is called Vartulasana.

Technique : Lie on the back and first practice Halasana. Then slowly raise the arms and hold the toes with the hands. Do not give a jerk to the body while doing this exercise. Hold this position for eight to ten seconds. Then slowly raise the legs up and without giving the body a jerk bring them back to the ground in the original position. Then place the arms straight by the sides of the hips.

Advantages :

1.

This asana increases youthful energy because it invigorates the sexual organs. This asana is helpful for curing impotence.

2.

It reduces fat around the loins.

3.

It gives enough exercise to the blades of the shoulders.

4.

It enhances the benefits acquired by Sarvangasana.

5.

It has all the benefits of Halasana.

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