BHUJANGASANA OR COBRA POSE OR SNAKE POSE

STEP of doing BHUJANGASANA :-

1.     Start from a relaxed prone position by lying flat on your stomach,level surface. Make sure your feet are together with touching your toes on the ground.

2.     Now place your forehead on the ground and the hands are bent in the elbow and placed on either side of the chest.

3.     Now close your eyes and inhale slowly and deeply. Feel the stability in your thighs,stomach and your feet.

4.     Now raise your neck and head upwards, when these are fully swung backward, the chest and trunk are slowly raised upto the naval region by contracting the lower back muscles.

5.     Very little burden should felt on the hands.

6.     Now exhale before opening your eyes and keep breathing deep and slow.

7.     Keep your shoulders broad but relaxed.

8.     Further both the palms support can be removed in advanced practice.

BENEFITS OF BHUJANGASANA:-

·        It helps stretching the muscles in the shoulder, chest and abdominal area.

·        It will help to increase the flexibility in the body

·        It helps in relieving stress and fatigue

·        It  will help to improve menstrual irregularities in females.

·        It stimulates organ in the abdomen, like kidney.

·        It strengthens the spine.

·        It helps to clear the passages of the heart and lungs.

·        It is useful for the people who are suffering from asthma.

VAJRASANA OR DIAMOND POSE :-

Vajrasana or "Diamond pose" is the best exercise for breathing and meditation. You can practice it after lunch or dinner.

STEP of doing VAJARASANA:-

1.     Starting from the long sitting position,the left leg is bent in the knee.

2.     now catch your left foot with the help of your left hand and place it, sole upward, against the left buttock.

3.     The heel is kept by the side of corresponding hip joint. Same procedure is adopted with the right foot.

4.     Keep your both hands on your thighs.

5.     Keep your eyes closed and your spine should be straight.

6.     Now start inhale slowly then exhale slowly. Repeat these steps for 5 minutes and take rest.

BENEFITS OF VAJARASANA:-

·        It helps to get rid of back pain

·        It helps to calm the mind and bring stability in mind.

·        It helps to cure the constipation, acidity, increases digestion process.

·        It cures urinary problems and stomach disorder.

·        Increase blood circulation.

·        It helps to reduce obesity.

·        It strengthens the thigh muscles.

PRECAUTION:- Do not practice if you are suffering from joint pain

SHALABHASANA (THE LOCUST POSE)

 STEP of doing SHALABHASAN(The LOCUST POSE):-

1.     Take prone like position like Ardh-shalabhasana.

2.     Bring your legs together and keep your chin and rest of the body touching to the ground.

3.     Take a deep breath and lift your both legs as high as you can placing the whole weight of your body on the chest and the hands.

4.     Do not bend your legs and the knees. Keep the hips parallel to the ground and your hands underneath the body.

5.     Hold the posture for 30 seconds at first, later you can increase the time according to you. Do not hold your breath in this posture.

6.     after doing the asana, you can rest by putting the arms below the head like a pillow . Breath normally in the resting position.

Benefits:-

·        It build strength in the muscles of the lower back and increase flexibility in the back.

·        It strengthen the arms and the shoulders.

·        It increase the digestive fire.

·        It improve concentration.

NOTE:- Do not practice if you are pregnant

ARDH-SHALABHASANA (HALF LOCUST POSE)

 STEP of doing ARDH-SHALABHASAN:-

1.     Start from a prone lying position, with the chin on the ground and fists clenched on the side of the body.

2.     With inhalation slowly raise one of legs, keeping the other leg and rest of the body firmly on the ground.

3.     The leg should be lifted as high as possible without lifting the pelvis off the ground so that the body does not tilt.

4.     Do not twist or rotate your hip just lift the leg and Stretch yourself from tip to your finger to tip of your toe.

5.     After keeping this position slowly down your leg. Now repeat it with another leg.

 Benefits:-

·        It prevents different kind of pain like- back pain, lower and middle back pain.

·        It helps in strengthening the front and back of your thighs and your calves as well as your pelvic muscles.

·        It reduce extra fat from thighs and hips.

·        It helps your digestive system to work properly

·        It is good for women’s ovaries and men’s prostate glands.

Note:- you should not practice Ardha-Shalbhasana, if you have stomach ulcer,coilits, hernia and headaches or cramps in legs.

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