DHANURASANA

The meaning of “Dhanur” is Bow in Sanskrit. In this asana the body takes shape of bow that is why it is known as Dhanuasana. 

Technique:

• Lie down on the abdomen (Prone Lying position).
• Bend both the knees and hold the legs just above the ankles by both the hands.
• Then inhale, raise the whole body from the waist upwards and try to maintain the weight of body on lower abdomen.
• Maintain this posture for some time.
• While exhaling, lower down your body and come back to the original position.

Benefits:

• It helps to remove constipation.
• It helps to restore the displaced navel to its normal position.
• It affects the entire abdominal region and its organs.
• It is useful in diabetes mellitus and Asthma.

Caution:

• Patients of Hernia should not do this asana.

                                                      

SHALBHASANA

The meaning of “shalbha” is locust in Sanskrit. In the final position f this asana, body resembles the shape of locust.

Technique:

• Lie down on your abdomen with legs extended and place the palms below thighs, chin on the ground.
• The feet should be joined together.
• Inhale and raise your legs together above the ground.
• Make sure that body from waist to the feet should be straight.
• Maintain the position for sometime while exhaling come down to the original position.

Benefits:

• Shalbhasana stimulates autonomic nervous system, particularly the parasympathetic outflow.
• It gives gentle massaging effect to pelvic and abdominal organs.
• It is helpful for lower back pain, thyroid problems, neck pain.
• Relieves constipation and improves digestion.
• Improves eye sight by enhancing the blood circulation.

Caution:

• Since Shalbhasana creates  high intra - abdominal pressure the practitioners are advised to practice to the possible extent.

                                                   

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.