Bhujangasana
Lie on stomach with the legs extended and place palms on the floor beside the chest. Rest the forehead on ground. Relax the whole body. Slowly lift the head and the trunk with the help of shoulder muscles; breathing in move back as far as possible holding the head back. Do not lift beyond the pelvic region. Hold this position for 20 30 seconds. See sketch.
Breathing sequence:
While Inhaling, lift trunk and head.
While Exhaling, slowly resume face-downward position.
Repeat 5 rounds.
Benefits
Very useful in overcoming female disorders. Beneficial for all abdominal organs, especially the liver and kidneys; stimulates the appetite and relieves constipation. Spine becomes supple and healthy. Slipped intervertebral discs are corrected and backache relieved. Brings relief and control in case of piles. Influences sympathetic systems.
Shalabhasana
Lie on stomach with hands by the side of thighs, palms facing down. Stretch and raise legs together with the abdomen region as high as possible pressing the arms against the floor.
Do not bend the knees. Hold for few seconds, then lower the legs. See sketch.
Breathing Sequence :
Inhale in the lying down position; hold breath while raising the legs and abdomen; exhale returning to starting position.
Duration: 5 minutes.
The hands could be made into a fist and held under the thigh pelvic joint also for persons who find it difficult to raise the legs when the palms are down beside the body.
Concentrate at throat centre throughout the sadhana.
Benefits
This has good influences on intestine, liver, kidneys, pancreas; stimulates appetite. Strengthens lower back and tones sciatic nerves. To be done along with Bhujangasana.
Pashchimottana asana
Sit on floor, stretch legs in front, arms on the thighs. Relax the whole body. Practice 5 rounds of simple pranayama. Keep the back relaxed. Slowly bend forward exhaling, sliding the hands down towards the feet. Grasp toes or sole of the feet. Bring down the elbows to rest on the ground. Keep back muscles relaxed. Give a pull at the feet to stretch as much as possible. Touch nose, forehead or head to the knees. Do not use any force. See sketch.
Stay for few seconds. Slowly return to starting position inhaling.
Concentration on swadhishthana chakra i.e., the chakra below the navel chakra.
Breathing Sequence :
Exhaling bend forward. Inhaling come up.
Duration: 6 rounds or 5 minutes maximum. Benefits
The back muscles are stretched. Vertebral joints loosen; flatulence, constipation, backache, and the excess of fat in the stomach region are removed. Abdominal muscles and internal organs arc toned. Good for diabetes. Improves function of all organs situated in the abdominal region. Good for female disorders. Is powerful for spiritual awakening. A highly recommended asana in yoga. Has great influence on parasympathetic system.
Halasana
Lying flat on back, arms beside the body, palms flat on floor, stretch legs fully. Inhaling slowly raise the legs together off the floor to the vertical position. Exhaling, bring the legs down to touch the floor near the head region. See sketch. Hold for few seconds, use hands/arms to support the body at the waist region in this position.
Come back to starting position, inhaling. Rest.
Duration: 5 minutes maximum.
Benefits
Regulates function of abdominal organs. Activates digestion. Influences function of thyroid to stabilize metabolism. Useful in cases of diabetes and piles. Loosens vertebra; tones spinal nerves.
Sarpasana
It is similar to Bhujangasana except that the arms are folded, palms clasped and placed on the back of the head. While raising from the floor inhaling keep the elbows parallel to the ground. Exhale and come to the starting position.
This is more difficult than Bhujangasana. Extremely beneficial for back problems.
Makarasana
Lie on the stomach with arms folded at elbow and bring them on the ground in front so that the forehead is resting on the hands. Inhale rapidly in the stomach region.
Benefits
It relieves Asthma and useful for relaxation.