BHUJANGASANA

In Sanskrit "bhujanga" means 'Cobra'. The final position of this asana resembles the "Hooded snake". Hence it is called Bhujangasana.

 
Technique:

• Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
• Press the tops of the feet and thighs and the pubis firmly into the floor.
• On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs.
• Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.
• Firm the shoulder blades against the back, puffing the side ribs forward.
•  Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. 
• Distribute the back bend evenly throughout the entire spine.
• Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

Benefits:

• Strengthens the spine
• Stretches chest and lungs, shoulders, and abdomen
• Firms the buttocks
• Stimulates abdominal organs
• Helps relieve stress and fatigue
• Opens the heart and lungs
• Soothes sciatica
• Therapeutic for asthma

Cautions:

• Back injury
• Carpal tunnel syndrome
• Headache
• Pregnancy

                                               

SIMHASANA

“Simha – means Lion in Sanskrit. The final position of this asana resembles the shape of roaring lion hence  name.

Technique:

• Sit in Padmasana.
• From this posittion place both the knees and palms on the ground with head up.
• Inhale and while exhaling produce roaring sound with tongue Out.
• The gaze should be on the middle of the eyebrows.

Benefits: 

• Very useful Practice for the voice culture and therefore, recommmonded for singers.
• Helps in the management of speech related disorders and throat problems like tonsilitis, pharyngitis.
• This practice helps in expansion of chest and improves lung capacity.
• It help to improve memory and concentration.

                                           

UTTANAMANDUKASANA

"Uttana" means 'raised' and 'manduka'  means frog in sanskrit. The final position of the this posture resembles the shape of a raised frog and hence the name.

 

Technique:

• Sit in Vajrasana and spread the knees apart with the heels besides buttocks.
• Raise your right arm and place the palm on the left shoulder blade.
• Similarly place the left palm on the right shoulder blade.
• Expand the chest and breath normally.

Benefits:

• It increases the joint movements of the shoulder and thus helps in frozen shoulder.
• Useful practice in the management of cervical spondylosis.
• It broadens the chest and therefore recommended for asthma and bronchitis.
• It strengthens the lower limbs and increases circulation in pelvic region.

                                            

GOMUKHASANA

The Position of legs in asana takes the shape of Gomukh, which means a cow's face in sanskrit. That is  why, it is known as Gomukhasana.

Technique

• Sit on the ground with the right leg bent so that heel is placed adjecent to the left buttock.
• The left leg also should be bent so that the left heel touches the right buttock.
• The left arm should be raised and bent at the elbow behind the shoulders towards back.
• The right arm should be bent upward behind the back so that all the eight fingers of both the hands are interlocked.
• Now try to extend the head backwards against the elbow as much as possible.
• During all this practice, the eyes have to be kept open and the respiration has to go on as usual.

 

 

Benefits:

• Useful in respiratory diseases.
• It strengthens the muscles of the back and biceps.
• This is very useful in arthritis
• It is useful in frozen shoulder, neck pain, cervical spondylosis.

Caution:

• Should be practiced on both the sides
• Those suffering from piles should not practice it.

ARDHA MATSYENDRASANA

This posture is offered to great Yogi Matsayendranath, who used to sit in this posture. The original Matsayendrasana is difficult to practice, hence the variation is Ardha – matsayendrasana.

Technique:

1. Sit on the ground with the left leg bent and heel placed besides buttocks. 
2. The right foot should be then placed near the left knee on the ground. 
3. The left arm should encircle the knee and the hand should grasp the toes of the right foot. 
4. The right arm should be taken behind the back around the waist in an attempt to touch the navel. 
5. Turn your head towards right side and try to look behind. 
6. This asana should be repeated by using alternate limbs.

Benefits:

1. It is useful in the respiratory disorder like in asthma and bronchitis. 
2. It strengthens the spinal column and the muscle of back. 
3. It stimulates the facial nerves and blood vessels thus brighten up the face. 
4. This asana stimulates gastric and other endocrine secretions. 
5. Very effective for patients who are suffering from diabetes and low back pain.

Cautions:

1. Pregnant women are not advised to perform this asana.

USTRASANA

In Sanskrit “ustra” means camel. In this asana, shape of the body resembles the shape of the camel.

Technique:

1. Sit in vajrasana 
2. Slowly stand on your knees. 
3. Keep your thighs knees and feet together. 
4. Rest on the front of your knees, with the toes pointing on back. 
5. Keep the torso upright. 
6. Inhale and place your palms on the soles of your feet. 
7. Now push your buttock forward and bend backward. 
8. Simultaneously, extend your ribcage and broaden your chest. 
9. Maintain the position for some time and while exhaling come back to original position.

Benefits:

1. It increases lung capacity and hence beneficial in respiratory disorders. 
2. Improves blood circulation to all the organs of the bod. 
3. Tones the muscles and nerves of the spine and hence recommended in postural disorders. 
4. very useful Practice in cervical and Lumbar spondylosis

Cautions:

1. This practice shall be avoided in case of severe constipation, diarrhea, headache, and hypertension.

                               

PASCHIMOTTANASANA

Paschima – west

                 Uttana- intense stretching

                In this asana the posterior portion of the whole body from head to heels is fully stretched.

        

 

Technique: 

1. Sit on the ground with legs extended together.
2. Keep your back straight. 
3. Inhale and raise your hands up. 
4. Exhale and bend forward making an effort to touch the toes and placing head on knees, Try to place the elbows on the ground. 
5. Breath normally, maintain the position for some time while exhaling come back to original position.

Benefits:

1. Helps to prevent recurrence of sciatica.
2. Helpful in the management of digestive disorders, seminal weakness, & menstrual disorder. 
3. Very beneficial practice for DIABETES. 
4. Decreases extra weight around belly. 
5. Due to extra given to the pelvic region more oxygenated blood id supplies and the gonads receive sufficient nutrition. 
6. Helps to cure impotency and also useful for sex control. 
7. Tones the nerves supplying to pelvic organs. 
8. Tones the muscles of shoulders.

Cautions:

1. People suffering from severe backache should not practice this.
2. Pregnant women should not practice Paschimottanasana. 
3. Person suffering from slip disc problem, asthma and heart diseases should avoid this. 
4. Ulcer patient should not practice this.