ARDHA-HALASAN

STEP of doing ARDH-HALASAN:-

1.     First of all lie down on the floor and keep your feet together with the hands on side.

2.     Now raise your right leg as much as you can and do not bent your knee. Keep your hands by the side of the body.

3.     After this touch your leg to the floor and now raise your left leg as much as you can.

4.     Now Raise your both legs, without bending the knee till they make an 30 degree angle to the floor.

5.     Pause a few seconds and continue to raise the legs till they are perpendicular to the ground, pausing briefly after every 30 degree.

Benefits :-

·        It makes the muscles in the abdominal area more flexible.

·        It is very helpful for patients of varicose veins as it gives instant relief.

·        It prevents hernia.

·         It is good to do this asan in the morning before getting out of bed if you are a victim of constipation

PAVANMUKTASAN

STEP of doing pawanmuktasan:-

1.     First of all lie down on the floor. Keep your feet together and hands by the side.

2.     Now raise your both legs upto the 45 degree angle.

3.     Now bend your knees slowly and hold them with both of your hands..

4.     Slowly exhale and pull both the knees towards the chest.

5.     Now slowly raise your head with your back and try to touch your knees with your forehead.

6.     Maintain this position for 2-3 minutes or as per your ability to maintain. And breadth normally.

Benefits Of Pawanmuktasan:-

·        It improve digestive system.

·        It helps to increase blood circulation to all the organs in the body.

·        In pawanmuktasan pressure on abdomen realeses any trapeped gasses in the large intestine.

·        It strengthens the lower back muscles .

·        It reduce the fat in abdominal area, thighs and buttocks.

·        It is very beneficial for women because it refresh the reproductive organs and is beneficial for menstrual disorders.

Note:- Preganant women should not practice this asan.

How to Do Surya Namskar

Surya Namaskar:-

It is said that the person who does Surya namaskar is untouched by poverty for his lifetime and he lives longer with a healthy body.

Process of doing Surya Namaskar:-

There are 12 different steps for Surya Namaskar. Every step in Surya Namaskar is a different Yoga Position. To get maximum benefits of it hold yourself stable in every position for at least 10-15 seconds.

  Step-1(Exhalation):- In first step stand in a position so that your both feet touching each other and both hands joined at the centre of the chest as we do in prayer position .Keep your neck straight and look straight.

Step-2(Inhalation):-Continuing from position 1^st  take your hands straight up above your head and bend backwards to stretch your back. Keep your hands in a prayer position and keep your elbows straight. In stretching position looking upwards and bend your waist.

Step-3(Exhalation):- Continuing from 2^nd position take your hands from above your head bending slowly them to your feets on both sides. In this position try to touch your knees with your head and keep your knees straight.

Step-4(Inhalation):- After doing the step 3^rd start down and take one leg backwards in full stretching position, your hands resting on the grounds on either sides in front of your legs. And the otherleg should be bent at the knee and keep your chest weight on the front knee, and keep looking slightly upwards.

Step-5(Exhalation):- Now after doing step 4^th keep your both feets touching each other and bend your spine towards your feet (Don’t bend your knees).

Step-6(Exhalation):- After practicing step 5^th lie down on the floor lower the chest towards the ground bending both arms at the elbows. Now  touch your forehead, chest, both palms, both knees and both toes should touch the ground.

Step-7(Inhalation):-Practicing step 6 for 15-20 seconds lift your body above the waist and bend your back to backwards and lookup. Keep your legs and thighs touching the ground and make sure that your back is in a semicircular position.

Step-8(Exhalation):- Continuing with step 7  now lift your waist downwards and stretched your arms with the helps of hands and try to touch your chin to your chest.

Step-9(inhalation):-  In this step repeat step 4^th with different leg.

Step-10(Exhalation):-  Now Repeat step 3^rd

Step-11(Inhalation):-Repeat Step 2^nd

Step-12(Exhalation):- Repeat step 1^st.

And now Surya Namaskar is completed.

Note- Repeatations of rounds of “Surya Namskar” to be increased as per the person’s ability to do.

Benefits of Surya Namskar

1.     The blood is circulated to all the important organs in the body with increased circulation and vitality.

2.     It improves the functioning in Heart and lungs.

3.     It strengthens the muscles and waist.

4.     It makes spine and waist flexible.

5.     It helps in reducing weight and fat around abdomen.

6.     It improves concentration power.

7.     It alerts the nervous system and whole appearance became as though glowing with the health.

8. This is helpful in blood pressure, obesity, asthama,backpain, Depression and many more