1. Spread a blanket length wise.

2. Sit over it in the usual way.

3. Place the legs as in Padhmasana.

4. Place the hands in between the leg and the thigh, palm facing the ground.

5. On the strength of the hands gently raise the body.

6. Then come to the original position.

Fruits of Asana

This will cure stomach problems & body pains.

 

4. VAJRASANA

“My son is very adamant and not obedient” is the lamentation of a father. This asana is also a pose of fixity. If this is correctly done the body will not shake. It is possible to sit on this Asana for long duration.

 

 

Procedure

Fruit of Asana

Digestion power is much increased. Nervous system gets new vigour. The beginning portion of Nadi gets nourishment. By sitting erect the internal organs are not pressed and are in their normal positions. Wind trouble in the stomach will be cured.

 

5. SARVANGASANA

The word “Sarvaanga” means all portions of the body. Hence this asana is the one to give an all round benefit. Any body can do this, quite comfortably for a minimum of ten minutes. 

 

Procedure

1. Spread a blanket length wise.
2. Lie down on the blanket length wise.
3. Raise both legs evenly.
4. Place the palms on the sides so that the legs can be raised further and support them.
5. Raise the body till the chest touches the chin. If it is correctly done the body will give about 80 degrees angle to the head.
6. Then slowly come to the original position. This is nothing new pose. Some people while standing place the palms on the hip portion to give a majestic look. In the same way it is done with the head down on the ground.

Fruit of Asana

The back bone gets good quantity of blood circulation. Further the back bone will become more flexible. Youth and the flexibility of the back bone are proportional. This asana will help to keep up Brahmacharya. Digestion power is increased. Kidneys will function normally. 

Note: In the creation there is difference in the body structure between male and female. Young ladies before marriage can do this asana, when the uterus is under developing stage. But pregnant ladies should not do this asana. So also during monthly period ladies need not do this asana. Normally in our country young girls get maturity between 14-15 age. They also grow up after maturity. Hence when this asana is practiced at this period all the internal organs will become strong.

 

6. MATSYASANA

When the back bone has been bent in the forward direction in one asana, the next should be to bend the back bone in the backward direction. Hence after Sarvangasana this asana has to be done. As the name describes this asana is likely to be in the form of a fish.

Procedure

1. Spread a blanket folded length-wise.

2. Sit on it in the usual manner.

3. Have the legs in the Padhmasana pose.

4. Gently lie down.

5. Place the hands under the head palms facing the head.

6. Then bend the back bone and also the head. In bending the neck great care has to be taken so that the neck may not develop sprain.

I have found a nice way to understand the angle to which the neck is bent. When we are lying down we see the portion of the roof. If the neck is bent backward our vision falls on the pictures or clock on the wall. If it is still bent our vision falls on table or something below the clock etc. If this process is suitable to you, you can also adopt this.

7. Then slowly come to the original position.

This asana can be practiced in another way also. Padhmasana position can be had after lying down.

Fruit of Asana

This asana is a cure for many diseases. This increases the digestion power to a great extent chest troubles, Asthma, etc. are cured. Since the throat and bronchial portions are broadened more fresh air is intaken. The glands in the neck portion are nourished.

Note: Instead of placing the hands below the head some practise this asana in another way. The toes (of Padhmasana pose) are held by the fingers. If this is suitable method it can be practiced this way also.

 

7. HALASANA

This asana gives a backward bend to the back bone. As the name goes, the pose looks like a plough.

Procedure

1. Spread a soft blanket.
2. Lie down on it in the usual way.
3. Place both hands on the sides in the usual way, palms facing the ground.
4. Raise both the legs evenly without bending when the legs are raised the hands should not be taken from the ground.
5. Making a curve of the spine bring the toes towards the ground away from the head.
6. Bring the legs further so that the toes touch the ground.
7. Breathe slowly during asana.
8. Then come to the original position.

This asana can be practiced in three stages. At the first stage raise the legs half way. Then in the second stage give a bend to the spine so that the toes are nearer to the ground. In the third stage touch the ground with the toes.

There is another variety which is rather difficult. As in Pachamothasana hold the toes with the fingers.

Fruit of Asana

The spinal region get much benefit. This asana removes lethargy. Chronic constipation is removed. Wind trouble in stomach will go away. Liver trouble will be cured. 

Note: Due to physical shape, some may not be able to take the legs, towards back position. Such persons can adopt this easy way. After lying down raise both the legs to the possible extent giving a gap of two feet or so from the ground. Then bring the legs to the original position. Repeat this same six or eight times. This form of practice will enable to bring the legs towards back.

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