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Yogasana
Video/Slide Show
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Description
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Benefits
Limitations
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BHUJANGASANA
Cobra pose
Bhujangasana Google Video
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Bend the arms at the elbows and place the
palms beside the lower chest at the level of the last rib exerting
least pressure on the palms. Keep the elbows close to each other and
let them not spread out Inhale and come up. Arch the dorsal spine and
neck backwards as far as you can. Keep the body below the navel in
touch with the ground.
Maintain the final position with normal breathing
for one minute with least pressure on the palms. While exhaling come
back to sthiti position. Relax in Makarasana.
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Starting Sthiti:
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Prone Posture
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Ending Sthiti
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Makarasana
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Type:
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Prone, Cultural
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Count:
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4
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Go to top
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Benefits
Brings flexibility to the dorsal spine. Strengthens
the spinal muscles.
Reduces the abdominal fat. Useful in
management of bronchial problems and back problems.
Limitations
Those who have undergone the abdominal
surgery may avoid this Asana for 2 months. Proceed cautiously in
cervical spondylosis.
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SALABHASANA
Locust Pose
Salabhasana Google Video
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Make fists of your palms with the thumbs
tucked in and place them under the thighs, with back of the hands
towards the ground.
While inhaling raise both the legs up as
far as comfortable without bending the knees.
Maintain this position for about one
minute with normal breathing. Come back to Sthiti
position while exhaling. Relax in Makarasana.
Note
Pull up the knee caps and squeeze the
buttocks to improve the posture.
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Starting Sthiti:
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Prone Posture
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Ending Sthiti
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Makarasana
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Type:
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Prone, Cultural
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Count:
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4
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Go to top
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Benefits Helpful in managing sciatica and
low back ache. Tones up the kidneys and hip muscles. Reduces fat on
thighs and buttocks
Limitations
Cardiac patients and diabetes may avoid
this posture. Proceed cautiously in low back pain.
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DHANURASANA
Bow Pose
Dhanurasana
Google Video
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Bend the knees and hold the ankles by the
palms. As you inhale, raise the head and the chest upwards. Pull the
legs outwards and backwards so that the spine is arched back like a
bow. Stabilize (rest) on the abdomen. Do not bend the elbows. Look
up. Keep the toes together. Maintain for about half a minute with
normal breathing. Slowly come back to Sthiti
while exhaling. Relax in Makarasana.
Note
Initially the knees will spread out, but
with practice they can be brought very near and almost touching each
other.
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Starting Sthiti:
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Prone Posture
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Ending Sthiti
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Makarasana
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Type:
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Prone, Cultural
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Count:
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4
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Go to top
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Benefits
Useful for diabetes patients. Removes
gastro intestinal disorders, stimulates and helps in slimming down the
whole body. Gives good stimulation and flexibility to the back.
Limitations
People with general debility should be
cautious while performing this
Asana. Practice after expert consultation.
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HAMSASANA
Swan Pose
Hamsasana
Google Video
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Stand on the knees keeping them about 10 inches
apart. Place the hands between the knees, fingers pointing inwards
(i.e., towards the feet), elbows close to each other. Bend the
elbows, lean forwards supporting the trunk on the elbows at the navel
and place the head down on the floor.
Stretch and stretch the legs backwards so
that toes are on the ground. Now raise the head so that the neck is
in line with the trunk. Look in front of you.
Maintain this final position with normal
breathing. In this position, the body is in a straight line from heels
to the head, at an inclination of about 300 to the ground. All the
weight of the body should rest on the hands and the tips of the toes.
Slowly bring the head down to the floor. Bend the knees and bring the
knees forward by the side of the hands. Sit in Vajrasana.
Finally relax in leg stretch sitting position.
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Starting Sthiti:
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Prone Sthiti
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Ending Sthiti:
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Makarasana
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Type:
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Prone, Cultural
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Count:
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4
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Go to top
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Benefits
Makes the wrists flexible and the arms
stronger. Improves digestion. Helps to clear constipation. Activates
the pancreas.
Limitations
Abdominal surgery, menstrual problems in
woman, hernias, hyperacidity and ulcers should avoid this posture.
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MAYURASANA
Peacock Pose
Mayurasana Google
Video
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First four steps are same as in Hamsasana.
Move forwards on the toes to raise the
legs off the grounds. Balance the body on the two hands only. Keep
the entire body parallel to the ground by keeping the elbows as the
supporting points. Look forward. Maintain the final position for
sometime with normal breathing. Return to Vajrasana
and then to leg stretch position in the same way as in Hamsasana and relax.
Note
In the final position, you can even
elevate the legs and feet higher keeping the knees straight. In the
final position, the muscles of the abdomen and not of the chest support
the weight of the body.
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Starting Sthiti:
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Prone Posture
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Ending Sthiti
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Makarasana
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Type:
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Prone, Cultural
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Count:
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4
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Go to top
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Benefits
Beneficial for poor appetite, constipation
irritable bowel. Tones up abdomen, reduces fat on tummy strengthens
the forearms, wrists and elbows.
Prevents accumulation of gases. Vitalizes
the endocrines in the abdomen. Very good for diabetes.
Limitations
Abdominal surgery, menstrual problems in
woman, hernias, hyperacidity and ulcers should avoid this posture.
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