Asanas
Stand in samasthiti.(Stand with both legs together and arms placed on the sides. The neck and back should be in a straight line)
- Inhaling rise both the hands together by the sides straight upwards. Join palms and raise the head look at the palms.
- Exhaling bend forward slowly, place the palms adjacent to the foot and touch the forehead to the knee joint.
- Inhaling slowly come up, looking upwards join the palms.
- Exhaling bring down the hands.
Benefits
- Spine becomes flexible.
- Strengthens thighs, knees, and ankles.
- Firms abdomen and buttocks.
- Relieves sciatica.
- Improves bowel movement.
Stand in samasthiti.
- Inhaling, place the right leg about 1 1/2 feet leg distance. Stretch the hands parallel to the ground
- Exhaling turn right side, bend the right knee joint making 90-degree angle with ground, place the right palm on right side of the right foot on the ground. Stretch the left hand over the left ear and breathe.
- Inhaling turn the right foot forward and come up with arms stretched, parallel to the ground.
- Exhaling turn left foot to the left side, bend the left knee joint making 90-degree angle with the ground place the left palm on the left side of the left foot stretched the right hand over the right ear and breathe.
- Inhaling come up turn the left foot forwards with both arms stretched parallel to ground.
- Exhaling join both legs.
Benefits
- It alleviates neck pain.
- Alleviates the sciatic and arthritic pains.
- It makes the ankle, knee and whole legs supple.
- It reduces the fat around the abdominal area.
- Sit on the knees; calves and toes rest on the ground place the leg about one foot distance. Toes pointing back rest the palms on the waist.
- Exhaling bend backwards and place palms above the respective heels. If possible place the palms on the soles of the feet. Keep the neck stretched back and breathe.
- Inhaling come up and release the hands. Exhale there itself.
- Exhaling turn left foot to the left side, bend the left knee joint making 90-degree angle with the ground place the left palm on the left side of the left foot stretched the right hand over the right ear and breathe.
- Inhaling stretch the legs.
Benefits
- It tones up the spinal nerves.
- It tones up the organs in the region around neck.
- It is good for the digestive and reproductive system.
- It regulates thyroid gland.
- It improves core strength, spine, hip and shoulder flexibility and stamina.
Lie down on the floor facing downwards.
- While exhaling fold the knees. Stretch the arms back and hold the ankle with respective hands.
- Inhaling raise the legs, chest and head. Join the ankle; one should stand on the navel region looking upwards and breathe.
- Exhaling bring down the head, chest and knees.
- Inhaling release the hands and stretch the legs.
Benefits
- This asana tones up abdominal organs.
- Overcome dyspepsia.
- It is good for gastritis, indigestion and constipation.
- Strengthens spinal cord.
Lie down on the floor facing upwards and place the palms below the buttocks.
- Inhaling lift both the legs straight upwards supporting the back with hands, legs should be straight closing the eyes and breathe.
- Exhaling come down slowly.
Benefits
- It improves venus return.
- Strengthens the heart.
- Improves the breathing capacity.
- Improves life span.
- Overcomes various mental disorders.
- Exhaling bend both the legs together and bring it near the chest interlock the hands over both the knees.
- Inhaling lift the head and touch the forehead to the knees, closing the eyes and breathe.
- Exhaling bring down the head and release the hands.
- Inhaling stretch both the legs.
Benefits
- This improves the digestion and helps have good motion
- Releases unwanted gas from the intestines and stomach.
- It helps in stretching and toning the lower back.
Lie down on the floor, facing downwards. Place the palms exactly below the shoulders.
- Inhaling lift the head, chest and stomach look upward and breathe for 5 times.
- Exhaling bring down the head, chest and stomach and relax.
Benefits
- Nervous vascular functions of the spine are improved.
- Neck muscles are stretched and the thyroid glands are stimulated.
- Good for cervical spondilosis.
- It relives lower back pain .
- Sit on the ground with stretched legs.
- Exhaling fold the left leg and keep the heel in such a way that it should touch the perineum. Inhale there itself.
- While exhaling hold the right leg and breathe.
- Inhaling release the hands and exhale there itself.
- Inhaling spread the left leg.
- Repeat all the procedures in the other side also.
Benefits
- It helps to overcome diabetes and sexual disorders
- It improves digestion
- It tones up visceral organs
- This helps to reduce the excess fat in the abdominal region
- It helps to maintain Brahmacharya
- While exhaling go back, lie down while maintaining padmasana, keep head inward and hold your big toes by your hands and breathe.
- While inhaling come back to padmasana position.
Benefits
- Cerebral circulation improves and pineal body is stimulated.
- Thyroid gland is stimulated and its functions are improved
- Asthma and other lung disorders are controlled
- Tones up the neck muscles
Lie-down on the floor facing upwards.
- While inhaling lift the head, waist and chest, keep the legs straight, rest the soles on the ground. Tie-up the hands on the chest and breath.
- Exhaling keep both the hands near the neck. Slowly bring down the head and waist.
Benefits
- It improves body balance.
- This asana tones up the thyroid and pineal gland
- It strengthens the back muscles