Method :-
Sit in Padmasana.
Take both hands towards your back and catch the wrist of one hand with the other. Keep neck straight.
Slowly start bending from your waist. Continue the bending till forehead touches the ground.
After maintaining it for some time raise your forehead and chest. Release your hands also and sit erect.
Important
If your are unable to practise it in Padmasana, then practise it in Ardha Padmasana.
If this is also not possible, then sit in Vajrasana, close your fists and place them at the navel region. The fingers of the fists should be towards navel. Then bend forward and touch the ground with forehead.
Do not allow your buttock to leave the ground during its practice.
If it becomes easy to touch the ground with forehead, then gradually try to touch the ground with nose and chin.
Benefits :-
The internal organs of abdomen work efficiently as a result of its practice.
Connected nerves of navel become strong.
It is beneficial in constipation and removes seminal weakness.
Those suffering from hypertension or chronic headache should not practise it.
Showing posts with label PRANAYAMA. Show all posts
Showing posts with label PRANAYAMA. Show all posts
Friday, September 18, 2009
ANULOMA VILOMA
Method :-
Sit properly in Padmasana.
Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.
Closing the right nostril with the thumb inhale (prolonged) through the left nostril.
Now closing the left nostril with the ring finger and the little finger, exhale slowly through right nostril removing the thumb. (The time should be double than the time taken for inhaling i.e. the ratio should be 1 : 2).
After exhalation, inhale (prolonged) through the same nostril (right).
Now closing the right nostril with thumb exhale through left nostril (removing the ring finger and the little finger) as per previous practice. This completes one round of easy Anuloma-Viloma.
Technique with the help of Kumbhaka :-
Sit in Padmasana.
Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.
Closing the right nostril with the thumb inhale (prolonged) through the left nostril.
After completing inhalation close the left nostril also with little and ring finger and hold the breath inside (i.e. practise Kumbhaka).
After retention, keeping the left nostril closed with ring and little finger, exhale slowly through right nostril.
After exhalation inhale (prolonged) through the same nostril (right).
After complete inhalation close both the nostrils and practise Kumbhaka.
Retaining the breath according to the capacity exhale slowly through the left nostril (removing ring finger and little finger from it). This completes one round of Anuloma-Viloma with Kumbhaka.
Important :-
This is a Nadisodhaka Pranayama.
If you cannot adopt Padmasana, adopt any comfortable sitting posture; sit erect.
In the beginning (at least for 6 months) practise easy technique of Anuloma-Viloma (i.e. without Kumbhaka).
When you inhale or exhale through one nostril, other should be kept closed.
While inhalation, the abdomen should not bulge out. Lungs along with chest should be expanded. Keep the abdomen little pressed carefully.
While practising Pranayama with Kumbhaka give equal time for inhalation and Kumbhaka, i.e. begin with the ratio of 1 : 1 : 2.
Time for exhalation should be double from that of inhalation.
While closing the nostril with the fingers do not press them so hard that the nose is bent.
Always remember that on completion of Pranayama if ther is an obstruction in respiration or it is fast it means that you have retained the breath more than your capacity which is not desirable.
Pranayama with Kumbhaka should always be practised under the guidance of a qualified teacher.
Sit properly in Padmasana.
Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.
Closing the right nostril with the thumb inhale (prolonged) through the left nostril.
Now closing the left nostril with the ring finger and the little finger, exhale slowly through right nostril removing the thumb. (The time should be double than the time taken for inhaling i.e. the ratio should be 1 : 2).
After exhalation, inhale (prolonged) through the same nostril (right).
Now closing the right nostril with thumb exhale through left nostril (removing the ring finger and the little finger) as per previous practice. This completes one round of easy Anuloma-Viloma.
Technique with the help of Kumbhaka :-
Sit in Padmasana.
Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.
Closing the right nostril with the thumb inhale (prolonged) through the left nostril.
After completing inhalation close the left nostril also with little and ring finger and hold the breath inside (i.e. practise Kumbhaka).
After retention, keeping the left nostril closed with ring and little finger, exhale slowly through right nostril.
After exhalation inhale (prolonged) through the same nostril (right).
After complete inhalation close both the nostrils and practise Kumbhaka.
Retaining the breath according to the capacity exhale slowly through the left nostril (removing ring finger and little finger from it). This completes one round of Anuloma-Viloma with Kumbhaka.
Important :-
This is a Nadisodhaka Pranayama.
If you cannot adopt Padmasana, adopt any comfortable sitting posture; sit erect.
In the beginning (at least for 6 months) practise easy technique of Anuloma-Viloma (i.e. without Kumbhaka).
When you inhale or exhale through one nostril, other should be kept closed.
While inhalation, the abdomen should not bulge out. Lungs along with chest should be expanded. Keep the abdomen little pressed carefully.
While practising Pranayama with Kumbhaka give equal time for inhalation and Kumbhaka, i.e. begin with the ratio of 1 : 1 : 2.
Time for exhalation should be double from that of inhalation.
While closing the nostril with the fingers do not press them so hard that the nose is bent.
Always remember that on completion of Pranayama if ther is an obstruction in respiration or it is fast it means that you have retained the breath more than your capacity which is not desirable.
Pranayama with Kumbhaka should always be practised under the guidance of a qualified teacher.
UJJAYI
Method:-
Sit erect in any comfortable posture. Keep spine erect.
Inhale, slowly drawing air by both the nostrils in such a way that while inhaling the touch of air is experienced in the throat and some sound is produced.
During inhalation do not allow abdomen to bulge out, let the chest expand.
After completing inhalation slowly exhale. During exhalation chest should go inside and abdomen should remain steady.
Imporant :-
While doing Ujjiayi air should touch the throat.
Do not let abdomen to bulge out.
After practising it for few days, knowing your limitations, keep the ratio between inhalation and exhalation 1 : 2.
In easy Ujjiayi Pranayama, inhalation and exhalation can be practised by both the nostrils.
Closing the mouth, one should slowly draw in air through both the nostrils, producing a sound in such a way that its touch is felt from the throat to the chest. After performing Kumbhaka as before, air is exhaled through the left nostril. This removes the throat diseases caused by phlegm and increases the gastric fire.
Sit erect in any comfortable posture. Keep spine erect.
Inhale, slowly drawing air by both the nostrils in such a way that while inhaling the touch of air is experienced in the throat and some sound is produced.
During inhalation do not allow abdomen to bulge out, let the chest expand.
After completing inhalation slowly exhale. During exhalation chest should go inside and abdomen should remain steady.
Imporant :-
While doing Ujjiayi air should touch the throat.
Do not let abdomen to bulge out.
After practising it for few days, knowing your limitations, keep the ratio between inhalation and exhalation 1 : 2.
In easy Ujjiayi Pranayama, inhalation and exhalation can be practised by both the nostrils.
Closing the mouth, one should slowly draw in air through both the nostrils, producing a sound in such a way that its touch is felt from the throat to the chest. After performing Kumbhaka as before, air is exhaled through the left nostril. This removes the throat diseases caused by phlegm and increases the gastric fire.
YOGA FOR ABDOMINAL MUSCLES,DYSPEPSIA,SEMINAL WEAKNESS,SCIATICA
Pascimatanasana
Method :-
Sit, stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Loosen your back muscles and bend the body forward as far as it is possible.
Maintaining this pose loosen your hands and place them where they are comfortable. It would be better if they are put on the thighs.
Practise it daily and keep bending forward little more. Finally hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.
After few seconds raise the head, release the big toes and come to the original position.
Important :-
Your aim is to hold the toes by bending forward slowly and to place the forehead on the knees therefore do not make haste.
Do not force to reach the final position on very first day, if it is found difficult.
Know your limitations and accordingly increase bending forward daily.
Never fold the legs at the knees whether you can bend forward or not.
Benefits
This asana strengthens the abdominal muscles.
It removes constipation, dyspepsia and seminal weaknesses.
It removes the possibilities of sciatica.
According to Swami Kuvalayanandaji those suffering from chronic constipation should not practise it for more than three minutes daily.
Those suffering from ulcer in abdomen should not practise it.
Practising it for more than three minutes should resort to the practise of Uddiyana in the middle.
Method :-
Sit, stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Loosen your back muscles and bend the body forward as far as it is possible.
Maintaining this pose loosen your hands and place them where they are comfortable. It would be better if they are put on the thighs.
Practise it daily and keep bending forward little more. Finally hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.
After few seconds raise the head, release the big toes and come to the original position.
Important :-
Your aim is to hold the toes by bending forward slowly and to place the forehead on the knees therefore do not make haste.
Do not force to reach the final position on very first day, if it is found difficult.
Know your limitations and accordingly increase bending forward daily.
Never fold the legs at the knees whether you can bend forward or not.
Benefits
This asana strengthens the abdominal muscles.
It removes constipation, dyspepsia and seminal weaknesses.
It removes the possibilities of sciatica.
According to Swami Kuvalayanandaji those suffering from chronic constipation should not practise it for more than three minutes daily.
Those suffering from ulcer in abdomen should not practise it.
Practising it for more than three minutes should resort to the practise of Uddiyana in the middle.
YOGA FOR OLD AGE,HERNIA,VISCEROPTOSIS,DYSPEPSIA
SARWANGASANA
Method:-
Take supine position, hands straight by the side of the thighs, palm resting on the ground.
Slowly raise your legs together without bending at the knees by pressing your hands and stop at 30° angle.
After sometime raise your legs little more and stop at 60° angle.
Now slowly bring it at 90° angle.
Press the hands and bring your legs little towards head so that your buttock is raised up.
After that, support it from the palms of both the hands, place the elbows on the ground making broad base.
Raise the legs towards sky,raise the buttocks also,continue the support of your hands. Raise the legs towards sky till the legs, abdomen and chest form a straight line. Place the palms on your back for the support. Chin should be placed against the chest (jugular knotch). Maintain the position.
After that slowly return. While returning to the original position first lower your buttock but continue the support of your hands. When you become confirmed that you can come down even without the support of your hands then slowly place your hands on the ground. Divide the weight of your body on hands and slowly place the buttocks on the ground and bring your legs at 90° angle.
Slowly place your legs together on the ground without bending it at the knees and return to the original position.
Important:-
Do not use your hands for giving jerk to raise your body.
Judge the limitation of your body. If body gets pain or legs are not easily raised then do not force in any way or give jerk.
Benefit and limitations :-
This removes the symptoms of immature old age.
Diseases tike dyspepsia, constipation, hernia and visceroptosis can be treated by it.
Those, suffering from high-blood pressure, should not practise it.
Method:-
Take supine position, hands straight by the side of the thighs, palm resting on the ground.
Slowly raise your legs together without bending at the knees by pressing your hands and stop at 30° angle.
After sometime raise your legs little more and stop at 60° angle.
Now slowly bring it at 90° angle.
Press the hands and bring your legs little towards head so that your buttock is raised up.
After that, support it from the palms of both the hands, place the elbows on the ground making broad base.
Raise the legs towards sky,raise the buttocks also,continue the support of your hands. Raise the legs towards sky till the legs, abdomen and chest form a straight line. Place the palms on your back for the support. Chin should be placed against the chest (jugular knotch). Maintain the position.
After that slowly return. While returning to the original position first lower your buttock but continue the support of your hands. When you become confirmed that you can come down even without the support of your hands then slowly place your hands on the ground. Divide the weight of your body on hands and slowly place the buttocks on the ground and bring your legs at 90° angle.
Slowly place your legs together on the ground without bending it at the knees and return to the original position.
Important:-
Do not use your hands for giving jerk to raise your body.
Judge the limitation of your body. If body gets pain or legs are not easily raised then do not force in any way or give jerk.
Benefit and limitations :-
This removes the symptoms of immature old age.
Diseases tike dyspepsia, constipation, hernia and visceroptosis can be treated by it.
Those, suffering from high-blood pressure, should not practise it.
YOGA FOR DIABETS,SHOULDER,BACK,DEBILITY OF KIDNEY
ARDHA-MATSYENDRASANA
Method :-
Sit extending both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Fold the right leg at knee.Slowly set the right heel at the perineum.
Now folding the left leg, bringing it from above the right knee, place it by its side on the ground. The knee of the left leg should remain towards sky.
Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.
Now straighten the right hand and hold the toe or ankle of the left leg.
Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.
While returning to the original position first release the hand from the thigh and turn head forward.
Now bring the back to normal position after loosening the right hand.
Bring the left leg in original position.
Now bring the right leg also original position.
Repeat it similarly from the other side by folding the left leg first.
Important :-
Some persons may experience difficulty in practising it. If they cannot hold the toes of the left by right hand they should hold the ankle.
If that also is not possible then hold the knee.
While twisting backward twist the backbone turning well.
Before resorting to the practice of this Asana pracitse Vakrasana.
Benefits and Limitations :-
It is very much useful in constipation and dyspepsia.
This Asana improves liver efficiency and removes debility of kidney.
It is very useful in diabetes.
It is very beneficial for the muscles of shoulder and back.
Those suffering from stiffness in spine should practise it very carefully.
YOGA FOR HIP PAIN,LOWER EXTREMETIES,ARTHRITIS,DRY PILES
GOMUKHASANA
In sanskrit gow means cow hence in this asana the posture is like a cow
Method :-
Sit erect stretching both legs together in front, hands by the side, palm resting the ground, fingers of the hands together.
Fold right leg at the knee and place it on the ground by the side of the left buttoock.
Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. The two soles will remain out towards left and right side.
Place the palms on the knee one above the other and sit erect.
Or place the right palm above the left sole and left palm above the right sole, so that it will resemble the shape of a cow's ear. Gaze in front.
After some time return to the original position. Afterwards practise it by changing the position of the legs i.e. by placing the right knee above the left knee.
Remember :-
To start with, first place the right leg by the side of the buttock then left above the right.
Hips remain straight.
One knee should remain just above the other knee.
Benefit and Limitations :-
The practice of this Asana removes pain in hip and lower extremeties.
This helps in making the spine straight.
This, Asana is very useful in arthritis and piles (dry).
This gives exercise to the lungs automatically.
Those suffering from bleeding piles should not practise it.
YOGA FOR THIGH MUSCLES,CALF MUSCLES
VAJRASANA
Method :-
Sit with legs extended together, hands by the side of the body, palm resting on the ground, fingers of the hands together pointing forward.
Fold the right leg at the knee and place the foot under the right buttock.Sole will remain inside.
Similarly folding the left foot, place it under the left buttock.
Hands resting on the respective thighs.
Sit erect, gaze in front close the eyes.
While returning to the original position,bend little towards right side take out your left leg and extend it.
Similarly extend your right leg and return to the original position.
Remember :-
While sitting on the bent feet, the heels should remain out and toes inside. Soles upward.
Do not sit on the heels.
Benefits :-
This strengthens thigh muscles and calf muscles.
Persons suffering from piles should not practice it.
Method :-
Sit with legs extended together, hands by the side of the body, palm resting on the ground, fingers of the hands together pointing forward.
Fold the right leg at the knee and place the foot under the right buttock.Sole will remain inside.
Similarly folding the left foot, place it under the left buttock.
Hands resting on the respective thighs.
Sit erect, gaze in front close the eyes.
While returning to the original position,bend little towards right side take out your left leg and extend it.
Similarly extend your right leg and return to the original position.
Remember :-
While sitting on the bent feet, the heels should remain out and toes inside. Soles upward.
Do not sit on the heels.
Benefits :-
This strengthens thigh muscles and calf muscles.
Persons suffering from piles should not practice it.
YOGA FOR NERVOUS WEAKNESS,PITTA DISORDERS,CONSTIPATION,BACK MUSCLES
DHANURASANA-1
Stretching the legs on the ground like a stick and catching hold of the toes with the hands and curving the body like a bow is called Dhanurasana.
Method :-
Take prone lying position legs together, hands straight by the side of the thighs, chin resting on the ground.
Fold the legs and bring them near the thighs; ther catch hold of Ankles froir respective hands in lieu of toes.
Slowly throw the legs backward as if they want to get released from your hands. Try maximum but do not leave. Raise your thighs. Raise your head and chest also and assume the shape of a bow.
While returning to the original position, place your chest and thighs on the ground, leave the legs and come to the first position.
Remember :-
Beginners may keep distance between two knees (if it is difficult to keep them together).
Raise the head backward completely with chest.
Do not bend hands at elbows.
Benefits :-
It makes spine and back muscles flexible, removes nervous weakness.
It helps in removing constipation and pitta disorders.
Those suffering from lumbar spondilitis should not practice it.
Stretching the legs on the ground like a stick and catching hold of the toes with the hands and curving the body like a bow is called Dhanurasana.
Method :-
Take prone lying position legs together, hands straight by the side of the thighs, chin resting on the ground.
Fold the legs and bring them near the thighs; ther catch hold of Ankles froir respective hands in lieu of toes.
Slowly throw the legs backward as if they want to get released from your hands. Try maximum but do not leave. Raise your thighs. Raise your head and chest also and assume the shape of a bow.
While returning to the original position, place your chest and thighs on the ground, leave the legs and come to the first position.
Remember :-
Beginners may keep distance between two knees (if it is difficult to keep them together).
Raise the head backward completely with chest.
Do not bend hands at elbows.
Benefits :-
It makes spine and back muscles flexible, removes nervous weakness.
It helps in removing constipation and pitta disorders.
Those suffering from lumbar spondilitis should not practice it.
YOGA FOR CONSTIPATION
DHANURASNA-2
Method :-
Take prone lying position, legs together, hands straight by the side of the thighs, chin resting on the ground.
Fold the legs at the knees and bring them on the thighs. Knees must remain together.
Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.
Raise your legs a little up and simultaneously raise your head and chest.
Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front.
While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position.
Remember :-
Do not try to bring the toes near ears forcefully if it is difficult.
Gradually increase the practice.
It is desirable to practise simple Dhanurasana before one resorts to practise above mentioned Dhanurasana.
Benefits
It makes spine and back muscles flexible, removes nervous weak-ness.
It helps in removing constipation and pitta disorders.
Those suffering from lumbar spondilitis should not practice it.
Method :-
Take prone lying position, legs together, hands straight by the side of the thighs, chin resting on the ground.
Fold the legs at the knees and bring them on the thighs. Knees must remain together.
Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.
Raise your legs a little up and simultaneously raise your head and chest.
Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front.
While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position.
Remember :-
Do not try to bring the toes near ears forcefully if it is difficult.
Gradually increase the practice.
It is desirable to practise simple Dhanurasana before one resorts to practise above mentioned Dhanurasana.
Benefits
It makes spine and back muscles flexible, removes nervous weak-ness.
It helps in removing constipation and pitta disorders.
Those suffering from lumbar spondilitis should not practice it.
YOGA FOR CONCENTRATION,DIGESTIVE PROBLEM,NATURAL BALANCE
Ardha Padmasana
Since the position of legs is like half of that of Padmasana the posture is called "Ardha Padmasana."
Method :-
Sit stretching out both legs, hands by the side of the body, palms on the ground, fingers together pointing forward.
Hold the right foot with the left hand and the right ankle with the right hand and place the right leg on the left thigh.
In the same way, place the left leg under the right thigh.
Sit erect, place hands on the respective knees. Gaze should be nasal or infront.
While coming back, loosen your hands and stretch out your left leg first.
Then stretch out right leg and return to the original position.
Benefits-
Remember :-
It is considered as a preparatory Asana for Padmasana, therefore, one should practise this Asana first.
While in final position, the knees must touch the ground.
Since the position of legs is like half of that of Padmasana the posture is called "Ardha Padmasana."
Method :-
Sit stretching out both legs, hands by the side of the body, palms on the ground, fingers together pointing forward.
Hold the right foot with the left hand and the right ankle with the right hand and place the right leg on the left thigh.
In the same way, place the left leg under the right thigh.
Sit erect, place hands on the respective knees. Gaze should be nasal or infront.
While coming back, loosen your hands and stretch out your left leg first.
Then stretch out right leg and return to the original position.
Benefits-
IT maintains relaxation, concentration, meditation and ultimately,kundalini awakening.
This posture makes natural balance throughout the body and mind.
Soothe the nervous system quiet spirit and on the state of sharpness.
IT is beneficial for chest, shoulder, spinal, thigh, waist flexibility,spine and arthritis. Very useful for constipation and digestive problems.
Remember :-
It is considered as a preparatory Asana for Padmasana, therefore, one should practise this Asana first.
While in final position, the knees must touch the ground.
YOGA FOR BODY MUSCLES,ASTHAMA,DYSPEPSIA
Bhujangasana
In Sanskrit Bhujanga means Cobra. The final position of this Asana resembles the 'Hooded Snake' hence, it is called Bhujangasana.
Method
Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the
Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
Bring chin forward and place it on the ground. Gaze in front.
Raise chin and turn head backward as much as possible. Raise the thorax turning supine backward upto the navel. Do not raise navel.
Maintain the posture for sometime. Then slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground.
Now, relax your hands and place them by the either side of the thighs.
Remember :-
Fingers of the hands must remain together.
Do not give jerk to raise your body.
Navel or lower part of the navel must not ne raised.
Put minimum weight on hands. Divideweight on spine and arms.
While in final position, the thumb should touch the chest near armpit.
In the beginning weight can remain on hands.
While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.
Benefits This effects the muscles of the body.
It is more effective for Asthma, Dyspepsia and Vata diseases and helps in keeping the spine flexible.
Asana
Asana Pranayama Mudra Bandha/2008 Fourth Revised Edition
In Sanskrit Bhujanga means Cobra. The final position of this Asana resembles the 'Hooded Snake' hence, it is called Bhujangasana.
Method
Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the
Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
Bring chin forward and place it on the ground. Gaze in front.
Raise chin and turn head backward as much as possible. Raise the thorax turning supine backward upto the navel. Do not raise navel.
Maintain the posture for sometime. Then slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground.
Now, relax your hands and place them by the either side of the thighs.
Remember :-
Fingers of the hands must remain together.
Do not give jerk to raise your body.
Navel or lower part of the navel must not ne raised.
Put minimum weight on hands. Divideweight on spine and arms.
While in final position, the thumb should touch the chest near armpit.
In the beginning weight can remain on hands.
While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.
Benefits This effects the muscles of the body.
It is more effective for Asthma, Dyspepsia and Vata diseases and helps in keeping the spine flexible.
Asana
Asana Pranayama Mudra Bandha/2008 Fourth Revised Edition
YOGA FOR DIABETES,CONSTIPATION,INDIGESTION,NERVOUS WEAKNESS
Uttanapadasana
IN SANSKRIGT pada means leg .This is a traditional posture. It can be viewed as first stage of Viparitakarani-Sarvangasana-Halasana.
Technique :-
Take supine position with legs together, hands together by the side of the body. Palm resting on the ground.
Raise both the legs together slowly upto 30° angle.
After few seconds, raise further upto 45° angle.
After few seconds, raise upto 60 degree angle and maintain it there for few seconds.
While returning, stop at 45° or 30° angle.
Finally, bring both the legs on the ground.
Important :-
High pressure and stretching is felt on the lower abdomen, hence, practice according to capacity.
In the beginning take help of hands to raise the legs.
While raising do not bend legs at the knees.
Benefits
This Asana is very beneficial for
Diabetes
Constipation
Indigestion
Nervous weakness.
Limitations
People suffering from
Lumbar spondilitis
Muscle pull should not practice it.
should not perfor this
Asana Pranayama Mudra Bandha/2008 Fourth Revised Edition
Asana 1: Soul Practice
IN SANSKRIGT pada means leg .This is a traditional posture. It can be viewed as first stage of Viparitakarani-Sarvangasana-Halasana.
Technique :-
Take supine position with legs together, hands together by the side of the body. Palm resting on the ground.
Raise both the legs together slowly upto 30° angle.
After few seconds, raise further upto 45° angle.
After few seconds, raise upto 60 degree angle and maintain it there for few seconds.
While returning, stop at 45° or 30° angle.
Finally, bring both the legs on the ground.
Important :-
High pressure and stretching is felt on the lower abdomen, hence, practice according to capacity.
In the beginning take help of hands to raise the legs.
While raising do not bend legs at the knees.
Benefits
This Asana is very beneficial for
Diabetes
Constipation
Indigestion
Nervous weakness.
Limitations
People suffering from
Lumbar spondilitis
Muscle pull should not practice it.
should not perfor this
Asana Pranayama Mudra Bandha/2008 Fourth Revised Edition
Asana 1: Soul Practice
Subscribe to:
Posts (Atom)