Yoga Asana

Yoga Asana

1. Paschimottanasana - Paschim - Back; Uttana - stretch; Asana - Pose

Also called as, seated forward bend. In this pose, back is bended forward while sitting.

Procedure - Sit straight with both legs fully stretched forward, andboth feet should touch each other. Now,breathe in, raise and stretchboth hands fully over head,and thenbreathe out and stretch hands towards feet. If possible try to touch or hold your toes with your hands for a while. Stay in this position for 10 to 15 seconds. Breathe in and return to the initial position.

Benefits

  • This yoga pose is very good spinal exercise.
  • It improves the appetite and also improves digestion.
  • It improves the flexibility of muscles.
  • Helps in decreasing weight of the body.
  • Improves blood circulation towards brain.
  • This Yoga pose is very beneficial in Diabetes, Constipation, Indigestion, Sexual disorders and uterus related diseases.
  • It also helps in improving memory.

Precautions

  • Practise this yoga pose very slowly. Avoid sudden stretching of arms.
  • Stretch as much as your body allows.

Contraindications:-Patients suffering from high blood pressure, heart related diseases, spondylitis, slip disc related problems, spinal disorders and gastric or duodenal ulcers should not practise this yoga position.

Sukhasana

2. Ujjayi Pranayama - Ud - Forcefully; Jayi - to conquer

Procedure - First of all sit in Sukhasana with Gyan Mudra. Then forcefully take a deep breath from both nostrils. Direct the breath to the throat and make it last for 3 to 4 seconds. It will create a peculiar "shh" sound. After that, hold the breath and touch the throat with your chin (Jalandhar Bandha), then raise the chin upwards and forcefully release the breath making "shh" sound. The ratio of inhale, holding the breath and exhale should be 1:4:2.

Benefits

  • It creates a very calm effect on mind and body.
  • Helps in relieving insomnia.
  • Regular practise of ujjayi pranayama helps in relieving from indigestion, constipation and liver disorders.
  • Helps in relieving stress and anxiety

Precautions

  • While inhaling and exhaling, gurgling sound should not be produced.
  • Patients suffering from heart disorders should not hold the breath. They can directly inhale and exhale.
  • Patients suffering from throat disorders should not practise this yoga.

2. Vajrasana - Vajra - Diamond; Asana - Pose.

Also known askneeling position or Diamond position.

By practising this Yoga regularly, thigh muscles becomes strong, therefore it is called as Vajrasana.

Procedure - Sit straight with both legs fully stretched forward. Both palms must be placed on the ground at the sides. Bend the Right leg from Right Knee joint and place it below Right hip. In the same way, bend the left leg and place it below left hip joint. Both feet should touch each other. Now place both hands on the knees and close your eyes. Breathing should be relaxed and normal.

Benefits

  • This yoga pose strengthens the calf, thigh and back muscles by improving their blood circulation and nervous stimulation.
  • It stimulates the digestive and Reproductive system.
  • It improves the digestive process of body. This yoga is done on full stomach after having meals.
  • It is very beneficial for acidity and stomach ulcers.
  • Helps in relieving constipation.

Precaution: - If experiencing pain in thigh muscles then place the knee joints at some distance.

Contraindications: -

  • Patient suffering from osteoarthritis or other knee joint problems should not practise this yoga.
  • Piles patients should also avoid this yoga.

3. Sheetali Pranayama - Sheetal - cool

This Pranayama creates a cooling effect on body therefore it is called as Sheetali Pranayama.

Procedure - Sit in Sukhasana. Bend the tongue from both sides to make a funnel shape. Inhale air through the tongue and then hold the breath. After that, slowly exhale the breath through your nose. The ratio of inhaling, holding of air and exhaling should be 1:4:2.

Benefits

  • It helps in creating cooling effect in the body. It is mainly done in the summers to cut the heat of body.
  • It helps in relieving stress and anxiety.
  • It helps in relieving pelvic pain and abdominal pain.
  • It helps in controlling hunger, thirst, vata dosha disorders, fever. It also helps in detoxification of all channels of body.

Precautions

  • 1. Don't stand up suddenly after doing this pranayama.
  • After doing this pranayama some follow up Yogasana must be done like Pawanmuktasana, Paschimottanasana, Shirshasana, Sarvangasana.

4. Sitkari pranayama

In this pranayama a special sound "Siii" is produced therefore it is called as Sitkari pranayama.

Procedure - Sit with folded legs and straight back. Hands should be in Gyan mudra. Open your lips. Upper and lower teeth line should be placed in alignment one above the other. Then breathe in through mouth. Air upon entering between the teeth will create "Sii" sound. Hold the breath as much as you can and then exhale the air through nose.

Benefits

  • It helps in controlling hunger, thirst, sleep and relieves fatigue.
  • Very beneficial in mouth ulcers, pyorrhea and other oral problems.
  • Helps in relieving stress and anxiety.

3. Dhanurasana - Dhanura - Bow; Asana - Pose

Also known as Bow pose or Half moon pose.

This pose resembles to an archer's bow therefore it is called as Dhanurasana. The upper part of body and thighs looks like bow and lower legs and arms resembles to the strings.

Procedure - Lie down in prone position, with belly touching the ground. Place hands on respective sides. Breathe out and bring both feet near the hips by bending at the knee joint. Now hold ankle joints with hands and stretch your body as much as possible by lifting the heels and thighs higherandlookforward.You must feel the pulling effect on head and body.Stay in this position for 20-30 seconds. Now breathe in and leave the ankle joints and come back to prone position slowly.

Benefits

  • This Yoga pose helps in strengthening the back muscles.
  • It increases the flexibility of spine.
  • Improves the digestive process and helps in relieving constipation.
  • Beneficial for respiratory diseases.
  • Improves the hormone regulation of Pancreas and Adrenal glands.
  • Helps in burning fat around the waist and thigh region.

Precautions

  • Always practise this yoga empty stomach and slowly.
  • Breathing should be slow and steady.

Contraindications

  • Patients suffering from heart disorders, high blood pressure, hernia, lower back ache should not practise this yoga.

4. Sarvangasana Sarvanga - All body Parts; Asana - Pose.

Also known as shoulder stand pose.

This yoga is very beneficial for whole body therefore it is called as Sarvangasana.

Procedure - Lie down on your back. Hands should lie on the respective sides and legs should be stretched forward. Exhale and lift both legs slowly at 90 degrees from the ground level. Your gaze should be at the toes.Support your upper part of body (Torso) by placing both hands on back. The weight of the body is supported on head, neck, shoulders and upper arms. Stay in this position for 30 to 60 seconds and then inhale and slowly come back to normal position.

Benefits

  • Improves the blood circulation of Eyes, Ears, Nose , Brain and structures in the throat region
  • Strengthens cardiac muscles and increases venous blood return to heart.
  • Beneficial exercise for Inguinal hernia, constipation, liver and pancreas disorders.
  • Beneficial for uterine disorders and varicose veins.
  • Improves the functioning of Thyroid and Parathyroid glands.

Precautions

  • Initially this yoga position should always be done under supervision.
  • Special attention should be given to neck to prevent from any injury.
  • Do not move up or down with a sudden jerk. Always practise this yoga slowly.
  • This yoga should be followed by shavasna and then followed by some backward bending Yoga like Bhujangasana or Shalabhasana.

Contraindications

  • Patients suffering from disorders of eyes,ears, nose or heart shouldavoid this yoga.
  • Patients suffering from high blood pressure or brain related disorders should also avoid this Yogasana.
  • This yoga is contraindicated in patients having slip disc problem or any kind of neck, back or shoulder injury.

5. Shirsasana - Shirsha - Head; Asana - Pose

Also known as Head stand.

In this Yoga position complete body is supported on head therefore it is called as Shirsasana.

Procedure - Sit in Vajrasana or kneeling position. Lock the fingers of both hands. Place both hands till elbow joint on ground. Both elbows and intertwined fingers should make a triangular shape on ground.Bend forward and place the top of head in the centre of locked fingers. Move forward and bring both thighs towards the body. While maintaining the balance, lift the trunk and legs slowly above the ground. Now slowly stretch the knees and legs vertically upwards. Maintain this pose as long as you are comfortable. While returning, bend the legs and slowly bring the thighs close to the body.Then slowly bring the legs to the ground keeping head in static position. Release the hands and sit back in vajrasana.

Benefits

  • Improves the digestive system of the body.
  • Improves the blood circulation of brain, helps in improving memory.
  • Improves the vision and also helps in hair fall and hair graying problem.
  • Improves the secretions of hormones in the body.
  • Helps in improving liver, pancreas and throat related disorders.
  • Helpful in piles and hydrocele disorders.

Precautions

  • At starting always practise this yoga under strict supervision.
  • Do not try to do this yoga pose on very first attempt. It takestoo much ofpractise to perfect this pose.
  • Initially take the support of wall to maintain balance or get a partner to prevent from falling or having injuries.
  • Practise this yoga step by step slowly.
  • Avoid doing this Yoga on hard or irregular surface.
  • Shavasana should be followed after this yoga pose.

Contraindications

  • Patients suffering from disorders of eyes,ears, nose or heart and pregnant ladies should avoid this yoga.
  • Patients suffering from high blood pressure or brain related disorders should also avoid this Yogasana.
  • This yoga is contraindicated in patients having slip disc problem or any kind of neck, back or shoulder injury.
  • Avoid this yoga if suffering from cold and cough.

6. Gomukhasana - Gomukh - Mouth of cow; Asana - pose

In this yoga position, the shape of legs and thighs resembles to mouth of cow therefore it is called as Gomukhasana.

Procedure - Sit straight with both legs fully stretched forward. Bend right leg and place right foot below the left hip crossing over the left leg. In the same way place left foot below the Right hip joint crossing below the right leg. Both knees should be stacked up with right knee directly above the left knee joint. Now lift your right arm up and bring the left hand down from the elbow joint to the centre of the back. Move the right arm to the backand try to lock the fingers of both hands together.Keep the back straight and eyes closed. Stay in this pose for 30 to 60 seconds, and then open the finger lock, stretch the legs forward and come back to the initial position.

Benefits

  • It is a very good exercise for chest, shoulders, cervical and upper back muscles.
  • Improves the functioning of lungs.
  • Very beneficial for thighs and legs muscles.
  • Helpful in Diabetes, Spondylitis, Premature ejaculationand reproductive disorders.

Precautions

  • Keep the back straight while doing this Yoga pose.
  • Breathing should be slow and deep.
  • If unable to lock the fingers of both hands then one can hold a belt or strap in between. Do not forcefully try to lock the fingers.

Contraindications

  • Patient suffering from Piles should avoid doing this yoga.
  • Patient suffering from neck injuries should also avoid this yoga.

7. Ardhamatsyendrasana

This yoga asana is named after the great Yogi "Matsyendranath" who used to sit in this position often. It is also known as Half spinal twist pose.

Procedure - - Sit straight andstretch both legs forward which also called as "Dandasana". Bend the right leg and keep the right foot near the left hip. Now bend the left leg and keep the left foot near the right knee joint crossing above the right leg. Now place the right hand under the left foot or hold the left foot by taking it over the knee. Place the left hand at the back. Look backwards from the left. Hold the pose for 30 to 60 seconds and then look forward and slowly stretch the body. Stay in this position for a while and then change the position of hand and legs and repeat the same procedure.

Benefits

  • It stimulates Pancreas to improve the secretion of Insulin hormone.
  • Very good exercise for liver and Urinary bladder.
  • Helps in constipation and indigestion.
  • Strengthens the muscles of back and shoulders.
  • This yoga pose makes the spine more flexible and improves the functioning of spinal cord.
  • Helps in relieving backache and stiffness.
  • Helps in improving menstrual disorders.

Precautions

  • Practise this yoga pose first in Right side then from left side.
  • Breathing should be slow and deep.
  • Always practise this yoga empty stomach.
  • Patient suffering from minor slip disc problem should exercise this yoga under the supervision of yoga instructor.
  • Beginners should stretch their arms as much as their body allows. Do not go beyond the limitations of your body.

Contraindications

  • This Asana should be avoided during pregnancy and menstruation as it twists the lower part of body.
  • Patients who have recently undergone abdominal or heart surgeries should also avoid this yoga.
  • Patients suffering from severe intervertebral slip disc problem should avoid this yoga.

8. Bhujangasana - Bhujanga - Snake; Asana - Pose

Also known as Cobra Pose or back bending pose.
In this yoga position the shape of the body resembles like a snake with its hood raised therefore it is known as Bhujangasana.

Procedure - Lie on your belly (Prone position) with both feet touching each other. Bend the hands and keep both hands near the chest on the respective sides. Both palms should be touching the ground. Taking the support of hands, exhale and lift the chest up from the ground. Lift only the upper part of the body till the umbilical region as shown in the figure above. Hold this position for 30 to 60 seconds. Inhale and slowly bring the chest downwards and come back to the prone position.

Benefits

  • Very helpful for lower back problems like slip disc and spondilitis.
  • Helps in strengthening the muscles of back and shoulders.
  • Improves the flexibility of spine and functioning of spinal nerves.
  • Increase appetite and helps in relieving constipation.
  • Very beneficial in Asthma.

Precautions

  • Practice this yoga empty stomach.
  • Avoid jerks whilepractising this yoga and do not lift your body below the umbilical region.
  • Patients suffering from Peptic ulcer, Hernia, Hyperthyroidism and Colitis should practice this yoga under strict supervision.

Contraindications

  • Pregnant ladies should avoid this yoga pose.
  • Patient suffering from severe back or neck problems who are unable to bend their back should also avoid this yoga.

9. BhadrasanaBhadra - Beneficial; Asana - Pose

It is also known as Gracious pose.
This Yoga pose is beneficial for whole body.

Procedure - Sit in Vajrasana. Both feet should touch each other. Place both Knee joints separately from each other as much as possible. Keep your hands on both knees and look forward. Keep your back straight.

Benefits

  • This yoga position helps in maintaining physical and mental relaxation.
  • Bhadrasana helps in activating our "Muladhara Chakra",which is considered as source of energy for our body.
  • This helps in stimulating digestive process of the body.

Precautions

  • Practice this yoga empty stomach.
  • While practising this yoga, breathing should be slow and deep.
  • Patients suffering from slip disc should practice this yoga under strict supervision.
  • Do not practice this yoga beyond physical limitations.

Contraindications

  • Patients suffering from knee and Hip disorders should avoid this Yoga.
  • Patients suffering from sciatic pain should also avoid this yoga.

10. Sinhasana - Sinha - Lion; Yoga - Pose

Also known as Bhairavasana or Lion Pose.

In this yoga pose, voice is made like that of Roar of a Lion; therefore it is called as Lion Pose.

Procedure - Sit in Vajrasana Pose and separate knee joints 45 cm apart. Both feet should touch each other at back. Bend forward and place both palms towards inward direction on the ground as shown in the figure. The fingers should face towards the body. Both arms should be straight. Place your body weight on both arms. Move your head upwards and gaze between the eyebrows. Inhale a slow and deep breath, then stretch the tongue outwards and make a noise like roaring of lion for 30 60 seconds. Relax in jalandharabandha position.

Benefits

  • Practicing this yoga helps in voice related problems like low voice or heavy voice, stammering, hoarseness of voice etc.
  • It helps in improving throat pain, tonsil related disorders and moth ulcers.
  • Very good for introvert, depressed or pessimist people. It helps in improving self confidence. Very good for relieving stress and frustration.
  • Helps in people suffering from bad breathe.
  • It also helps in relaxing tensed neck muscles.

Precautions

  • Always practice this yoga empty stomach. Best time to practice is in the morning. If one cannot practice it in morning then it can be practiced in evening time also.
  • Patients suffering from neck or back ache should practice this yoga under strict supervision.
  • If suffering from any chronic physical problem then take advise from your doctor or yoga instructor before practicing this yoga.

Contraindications: -

  • Patients suffering from knee joint problems should avoid this yoga.

11. Matsyasana Matsya - Fish; Asana - Pose

In this Yoga pose, the shape of body resembles like a fish therefore it is called as Matsyasana.

Procedure - Sit straight and stretch both legs forward. Now cross your legs in such a way that both legs cross each other at the middle and both thighs and knees are placed flat on the floor. Taking the support from elbow joints, slowly bend backwards till your head touches the ground. Hold both your feet with hands. Close your eyes and breathe deep and slowly. Stay in this position for 1 to 2 min.

Benefits

  • A very good exercise for intestines and stomach.
  • It is very beneficial for abdominal problems.
  • Helps in improving constipation and piles.
  • Strengthens the reproductive system of the body.
  • This yoga pose helps in expanding the lungs; therefore it is beneficial for obstructive lung disorders.
  • This yoga pose stretches the back and neck muscles, therefore it improves the tone and strength of muscles.

Precautions

  • Initially this yoga should be practiced under strict supervision.
  • This yoga must be practiced empty stomach.

Contraindications

  • Pregnant ladies should avoid this yoga pose.
  • Patients suffering from back and neck problems should avoid this yoga pose.
  • Patients suffering from high blood pressure, cardiac disorders, migraine, brain related disorders, peptic ulcers, hernia, insomnia should also avoid this yoga.

12. Utkatasana Utkata - Frightening ; Asana - Pose

Also known as chair pose or fierce pose.
This yoga pose resembles the sitting posture of anxious or frightened person therefore it is called as Utkatasana.

Procedure - Stand erect with feet slightly apart. Now bend both knees and keep your hands on respective knees. Lift your ankle joint up and take the entire weight of body on toes only. Now sit slowly and separate the knee joints as much as you can from each other. Both heels should touch the hip region. Stay in this pose as much as you can then slowly stand back to original position.

Benefits

  • This yoga pose is one of the best exercise to strengthen thigh muscles.
  • Helps in maintaining physical balance of the body.
  • Helps in increasing flexibility of muscles and improving physical tone of body.
  • Strengthens lower part of the body.
  • Helps in improving concentration power and relieves stress and anxiety.

Precautions

  • While practicing this yoga, special attention should be paid to the body balance for preventing from fall or injury.
  • Initially one can practice it by taking the support from wall.

Contraindications

  • This yoga is contraindicated in pregnant ladies or during menstruation.
  • Patients suffering from knee joint or ankle joint problems, high blood pressure, migraine should avoid this yoga pose.

13. Mayurasana - Mayura - Peacock; Asana - Pose

This yoga pose resembles like thatof peacock, therefore it is called as Mayurasana.

Procedure - Sit in Vajrasana and then separate both knees. Place both palms in the centre, pointing the fingers towards the body. Bend the elbows and place them below the abdomen. Bend forward and support the chest through arms, now strengthen up the abdominal muscles and stretch, lift both legs from the ground. The legs must be fully stretched and feet facing the ground. Keep your belly part firm and look forward. Stay in this pose for 30 to 60 seconds. After that slowly bring the legs on the ground and return back to normal position.

Benefits

  • This yoga pose increases the blood circulation in the abdominal area and is a very good exercise for all abdominal organs.
  • Very beneficial for hormonal disorders like Diabetes, Hypothyroidism, Adrenal gland disorders.
  • Helps in relieving piles. It also improves sexual activity.
  • Helps in strengthening of reproductive system of body.
  • Helps in reducing fat and improves general tone of all muscles of body.
  • Improves concentration and coordination of mind and body.

Precautions

  • This yoga should be practiced empty stomach only.
  • Beginners should always practice it under strict supervision.
  • Females should avoid this yoga pose.
  • This yoga should be practiced only by complete healthy individuals.

Contraindications

  • If suffering from any problem related to wrist, elbow and shoulder then avoid this yoga position.
  • Patients sufferingfrom any physical health problem of any part of body should avoid this yoga pose.

14. Kukkutasana Kukkata - Cock; Asana - Pose

In this Yoga the posture resembles like shape of cock.

Procedure - In seating position,cross both legs one above the other in Padmasana. Take your arms from between the calf muscles and thighs of both legs and place your palms firmly on ground. Take a deep breath and push your palms and slowly raise your body. Your palms must support the weight of your whole body. Gaze should be forward and back should be straight. Stay in this pose for 30 to 60 seconds then slowly comeback to ground and stretch legs forward.

Benefits

  • This yoga pose helps in strengthening of arms and shoulder muscles.
  • Helps in expansion of lungs.
  • It helps in maintaining physical and mental balance and also maintains focus.
  • It helps in stimulating digestive system and helps in relieving menstrual pain.

Precautions

  • Exhale while lifting up from ground.
  • Practice this yoga empty stomach.
  • Initially practice it very slowly and do not try to do this on very first attempt. It may take lot of practice to do this yoga perfectly.

Contraindications

  • Do not practice this yoga if suffering from wrist or shoulder problem.
  • Avoid this yoga if you have lung, heart problem or any abdominal disorders.

15. Mandukasana - Manduka - Frog; Asana - Pose

In this pose the posture resembles a frog therefore it is called as Mandukasana.

Procedure - Sit comfortably in Vajrasana. Tighten your fists while keeping thumb inside the fist. Breathe in deeply and place the fists on abdomen. Now breathe out and bend forward and put maximum pressure on the naval area. While bending forward pressurize your chest on thighs and look forward. Stay in this pose as much as comfortable and then slowlycome back to vajrasana.

Benefits

  • This yoga pose isa very good exercise for all abdominal organs.
  • Helps in relieving gas and constipation.
  • Helps to control diabetes by stimulating pancreas.
  • It is beneficial for asthma patients.
  • Helps in burning out abdominal fat.
  • Helps in relieving stress, anxiety and depression.

Precautions

  • Practise this yoga empty stomach only.
  • Practise slowly without any jerks.

Contraindications

  • If suffering from abdominal disorders then avoid this yoga.
  • Patients suffering from backache should avoid this Yoga.
  • Knee pain patients should avoid it.
  • Avoid if having ankle injuries.
  • Patients suffering from High blood pressure or insomnia or migraine should also avoid it.

16. Vrkshasana - Vrksha - tree; Asana - Pose

Also known as standing pose.

Procedure - Stand in erect position. Now hold your Right ankle joint from right hand and slowly place it in the inner aspect of mid left thigh. Shift your body weight on left foot and try to remain steady. Look forward and concentrate your gaze at some fixed point 4 to 5 meters away. Raise hands above the head and place them in Pranama Mudra as shown in the fig. Stay in this position for 20 to 30 seconds, and then keep your right foot down and repeat this yoga pose from other foot.

Benefits

  • This yoga is very beneficial for improving the concentration power and physical & mental balance.
  • Helps in strengthening of thighs, calves, back and shoulder muscles.
  • Helps in relieving stress and anxiety. Also good exercise for patients suffering from pre mature ejaculation.
  • Helps in strengthening abdominal muscles.
  • Helps in relieving sciatica pain.

Precautions

  • Initiallypractise this yoga pose under strict supervision to prevent from any fall or injuries
  • Don't try to excel this pose at very first attempt, it requiresenoughpractise to maintain the perfect balance.
  • Practise this yoga empty stomach only.

Contraindications

  • Patients suffering from high blood pressure should perform this yoga under strict supervision.
  • Patients suffering from knee joint problems or ankle joint problem should avoid this yoga pose.

17. Garudasana - Garuda - Eagle; Asana - Pose

This yoga pose resembles the Indian mythological character Garuda, an eagle, known as vehicle of lord Vishnu therefore it is called as Garudasana.

Procedure - Stand in erect position. Bend your right knee and shift your body weight on left foot. Bend your right leg and then cross over your leftleg above the knee joint.Wrap your right foot behind your left lower leg andtry to hook it over the left calf or ankle.

Bring your right arm over your left arm so that the right elbow is on top. Bend your elbows in a way that the back of the forearms are facing each other. Wrap your forearms until both palms touch as shown in fig. Feel the stretch on your shoulder joint.

Lean slightly forward from your hip joint, and stretch your chest. Concentrate on the inner edges of your hands. Stay in this pose as much as you are comfortable and then return back to original position.

Benefits

  • This yoga pose helps in strengthening of hands and legs muscles.
  • Helps in relieving stress and anxiety and improves concentration power.
  • Helps in sciatica and Rheumatic arthritis problems.
  • Helps in awakening of kundalini chakra.

Precautions

  • Initiallypractise this pose under strict supervision.
  • Breathing should be slow and deep.
  • Always practise it empty stomach.
  • Patients suffering from high blood pressure should practice it under strict supervision,

Contraindications

  • Patients suffering from knee, elbow, ankle or wrist joint problems should avoid this pose.

18. Shalabhasana Shalabh - Grasshopper; Asana - Pose

Also known as locust pose or grasshopper pose.

In this yoga pose, the body shape resembles like an insect grasshopper therefore it is called as Shalabhasana.

Procedure - Lie on your belly (Prone position). Both feet should touch each other with soles facing upwards. Now first lift right leg without bending the knee joint as much as possible. Hold in this position for 30 to 40 seconds and then place it back. Repeat the process with left leg. After that lift both legs up without bending at knee joint and try to hold that position as much as you can and then place them back.

Benefits

  • It is a known yoga position for relieving back ache and sciatica pain.
  • Strengthen muscles of back and legs.
  • Increases flexibility of spine and stimulates spinal nerves. Provide strength to the pelvic region of the body.
  • Helps in digestion and improves the appetite.

Precautions

  • Always practise this yoga empty stomach.
  • Before lifting the legs inhale deeply and then hold the breath while lifting the legs, exhale while bringing the legs down.
  • Look forward at a fixed point while lifting the legs up.

Contraindications

  • Patients suffering from peptic ulcer, hernia, colitis, intestinal TB should avoid this yoga.
  • Patients suffering from high blood pressure and heart related problems should also avoid this yoga pose.

19. Pawanmuktasana - Pawanamukta - Gas releasing; Asana - Pose

Also known as wind relieving pose or knee to chest pose.

This yoga pose is very beneficial in relieving from gas problems therefore it is called as Pawanmuktasana.

Procedure - Lie flat on your back on a smooth surface, both feet should touch each other and your arms placed beside your body.Take a deep breath. While exhaling, bring your knees towards your chest and press your thighs on your abdomen. Lock your hands around your legs as if you are hugging your knees.Hold the asana while you breathe slowly. Every time you exhale, make sure you tighten the grip of the hands on the knees. Every time you inhale, ensure that you loosen the grip. Roll from side to side about three to five times and then exhale and release the pose. Relax.

Benefits

  • It helps in relieve gases formed in the intestines after improper digestion.
  • Improves digestion and relieves from constipation
  • Provides a good exercise for abdominal organs.
  • Helps in balancing vatadosha of body.

Precautions

  • Always practice this yoga empty stomach.
  • Practice this yoga slowly avoiding any jerks.
  • The surface on which yoga is done should be smooth.

Contraindications

  • This asana must be avoided if you have undergone any abdominal surgery recently. Also, people suffering from hernia or piles must avoid this asana.
  • This asana must not be practiced by pregnant women. If you are suffering from heart problems, hyperacidity, high blood pressure, slip disc, hernia, back and neck problems, or a testicle disorder, you must avoid this asana.

Disclaimer

The purpose of Ayurvidya is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider regarding your medical condition or treatment and before undertaking any new health care regimen.