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Yogasanasa & Benefits
Yogasanasa -
Yoga Exercises
Ardha-Matsyendrasan
Ardha-Matsyendrasan
Benefits: Increase the elasticity of the spine, and massage the abdomen and internal organs
Yogasanasa -
Yoga Exercises
Sarvangasan
- Lie on your back, arms alongside. Raise both legs together - taking support of hands on the hips and the elbows on the ground.
- Straighten the body - feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
- Normal breathing.
- Lie on your back, arms alongside.
- Raise both legs together - taking support of hands on the hips and the elbows on the ground.
- Straighten the body - feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
- Normal breathing.
- Lie on your back, arms alongside.
- Raise legs an in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed and touching the ground.
- Arms stay on ground as in the beginning, palms on the ground.
- The posture resembles the shape of a plough
Yogasanasa -
Yoga Exercises
Pavan-Muktasan
- Lie down on your back.
- Breath in.
- Then fold the left leg from the knees.
- Hold the fingers together and bring the folded leg to touch the stomach.
- Lift the head and touch the nose to the knee. The other leg remains straight. Hold the breath.
- Come to original position and leave the breath.
- Follow the same for the other leg.
- NOTE: This asan can also be done with both the knees folded.
- Sit with legs an in Padmasan - knees bent, feet on opposite thighs, heels towards the abdomen.
- Lie on your back. Placing hands near the head for support
- Lift your back above the ground, keep the top of your head on the ground over a padded surface, e.g., a towel.
- Keep your hands an your feet.
- Normal breathing.
- Lie on your stomach, forehead on the ground, hands under shoulders.
- Raise your upper body by the strength of the back muscles, head up.
- Don't take help of the hands, they may remain on the ground or held on the back over the hips.
- Lie on your stomach.
- Bend knees, hold the ankles.
- Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground.
- Look up.
- After releasing the posture lie for a while in Shavasan
- Lie on your back.
- Bend knees, place feet apart and close to hips, place hands overhead, palms besides ears and shoulders.
- Push with hands and, without moving feet, raise trunk as high as possible to curve the back into an arch.
- Look on the ground between the hands.
- Sit on your heels.
- Hands on knees, abdomen drawn in, chest up, back straight, shoulders squared, head erect.
- Normal breathing
Benefits: Aids digestion and helps cure sciatica.
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