Hanuman Asana, Benefits, How to do, Precautions

Hanumanasana is one of those many yoga postures that help you rejuvenate your body. Yoga was an art to stay healthy through a slow process of asanas, some simple, others difficult. When you breathe deeply and your mind resonates with peace and structure, your body goes through a training process. In today's article, we will talk about the Hanuman asana, their benefits and a look at the correct execution of this yoga.

What you need to know before doing asana.

This asana should be practised on an empty stomach. Allow at least 10 to 12 hours between meals and practice. To achieve this, you must practice this asana early in the morning. You should also make sure your gut is empty before practising this asana.

 

 

How to do Hanumanasana

[caption id="attachment_33082" align="alignnone" width="4288"] Hanumanasana[/caption]

Kneel on the floor and make sure your knees are slightly apart. Move your right foot forward and lift the template. Only the outer heel should touch the ground. Inhale.
While exhaling, tilt the upper part of the body forward and touch the ground with the tips of the fingers.
Now move the left knee back until the forefoot and knee touch the ground. Gently push the right leg forward until it touches the ground completely.
To finish the position and reach a divided position, push your right foot forward. Make sure your fingers are pointing towards the sky. Slide your left foot back, making sure your fingers are touching the floor.
Raise your arms above your head and connect your palms together. Stretch your arms and gently bend your back until you feel comfortable.
Breathe normally Hold the position for about a minute or until you feel comfortable.
Release the posture by moving the body weight on the hands. Press your hands firmly on the floor and slide your feet to the starting position. Repeat the asana with the left leg forward and the right behind the back.

 

Precautions and counter-indications.

These are some of the precautions that you should follow when practising this asana.

It is best to practice this asana in the instruction of a doctor and under the supervision of a certified yoga instructor since this is not a basic yoga posture. You could hurt yourself if you do not do it right.
It is best to avoid this asana if your groin or thighs are injured.
The division should not be applied at any time, as this can harm it. Listen to your body and push as much as you can.

Tips for beginners

This is not a basic yoga posture, and it takes intense practice to perform the separation. When you practice this asana for the first time, you can use a blanket under your ankles and knees to make it more comfortable.

Increase the length of the upper body by pushing the rear leg toward the ground. The pressure he exerts on his back foot raises his shoulder blades and holds them firmly on his back.

 

Extended pose variations

When you have broken your legs and stretched your arms, you can lean forward, lean over the front leg and touch the feet to increase the stretch. Hold the posture for a few seconds. Inhale and come back.

 

Benefits of Hanumanasana.

This asana helps to stretch and strengthen the muscles of the thighs, groin and thighs.
This asana also stimulates the reproductive and digestive organs and improves its function.
With regular exercise, this asana makes the hips extremely flexible.
The muscles of the back stretch.
This intense stretching asana helps reduce stress and tension.
Return to the table of contents.

The science behind Hanumanasana
When you begin to practice this asana, concentrate on the front leg and the feeling of tension. You will feel the need to stretch your hamstrings as much as possible to achieve the necessary flexibility for this asana. However, you must remember that this asana requires that your front and back legs are also flexible. If the front leg requires flexibility in the hamstrings, the back leg must be sufficiently open in the hip flexors. Once you achieve that goal, you can balance yourself in that attitude.

It does not matter if your pond touches the ground or not. The important thing is to protect your lower back and push as much as possible. The key is always to pick up and stop the signs of your body when you ask. You can use the pillow and upholstery stand, you can

Prasaritha Padottanasana,Benefits, How to do , Precautions

How to do Prasaritha Padottanasan

[caption id="attachment_33074" align="alignnone" width="1024"] Prasaritha Padottanasana[/caption]

1. In the mountain posture, extend your legs from 3 to 4 feet towards the five-pointed star. With your back flat, exhale forward and place your palms under your shoulders on the floor.

2. Lower your forehead to the floor with your arms and bend your elbows toward the back wall. Press your feet and stretch your legs to hold your hips up to the ceiling.

3. Feel how the spine is pulled in opposite directions when you press the head and lift the hips.

4. Breathe in and hold for 3-8 breaths.

5. To release, extend the arms to one side and inhale the 5-star again.

 

Advantages + Contraindications

Advantages: The front posture with wide legs stretches the spine and stretches the muscles of the legs and back.

Contraindications: recent or chronic injuries in the legs, hips, back or shoulders.

Changes + Variations

Changes: If the hands do not reach the floor, separate the feet or instead of yoga blocks under the hands.

Variations: There are many variations in the placement of the hand: A) Wrap the middle and index fingers around the big toe, B) Choose your fingers under the outer edges of the feet C) Place the ankles with your hands D) Place the hands on hips, E) bring back Anjali Mudra's hands on the back.

Benefits of Prasaritha Padottanasana

[caption id="attachment_33075" align="alignnone" width="1024"] Prasaritha Padottanasana[/caption]

Stretching the lower part of the body

The placement of our feet is responsible for this obvious benefit of posture. When the practitioner is placed away from the feet of the other, the hamstrings are stretched and the body must redouble its efforts to create a balance in the body. The stretching movement strengthens the lower part of the body and opens the hip flexors, which become stiff due to lack of exercise and longer periods of sitting. Thighs, groin, hips, back, thighs, all areas enjoy the benefits of stretching posture movement.

Refresh the spirit

The semi-inverted nature of the posture helps the heart to rest. Every day, the heart has to pump additional blood to provide oxygen and energy to our brain. Reverse postures put the head below the heart, which makes it easier for the heart to recover from the gravitational and brain-related difficulties of getting more blood. The cells of the brain are activated. Stress and anxiety are reduced almost immediately and brain fog is reduced.

Relief of the lower back.

It is often recommended that patients who suffer from lower back pain, sciatica and discs who practice the four variants of Prasarita padottanasana in recovery. Stretching and stretching movements of the hamstrings and hip flexors also help to stretch the spine and provide more space for the muscles of the back. In addition, the blood flow in the back increases, which eliminates blockages.

Help with digestion.

As we give the asanas, bending in front of the torso and the contact of the head with the mats helps to massage the digestive organs. Liver, spleen, kidneys, intestines, receive a gentle massage on the body and facilitate the process of elimination of constipation, to improve the absorption of nutrients in the body and detoxify all toxins.

Create a better attitude

When the spine is stretched and strengthened, our posture is corrected automatically. If a professional regularly takes this posture, he may feel an elongated spine, an erect body, square shoulders and a tense stomach. All this gives long and thin lines, gives an hourglass size and improves posture.

Activate the centre of power.

Acting as a balm for tense nerves, it is said that the elbows extend forward with wide legs and the practitioner-led Sattva to experience a state of balance and harmony. Invariant A, the head should be placed on the mat, which automatically activates the crown chakra. This helps to ground all the negativity and unwanted thoughts that help to reach a place of rest. The legs are stable and rooted in a good mood on the ground.

Other advantages

It helps reduce headaches and insomnia. Many also claim that by regularly practising this posture, you can control your blood sugar.

If you add all the previous positions, you can rightly say that the asana attacks almost all the daily diseases. Practitioners can add this asana in the middle of the practice, or if they have less time, they can simply perform this posture in the morning (before eating something).

Eka-Pada Rajakapothasana ,Benefits, How to do, Precautions

 

It is better to practice yoga early in the morning. If you can not get up early or have a lot of shopping to do once you get up, you can practice this asana at night. Just make sure your stomach and intestines are empty. It is a good idea to leave an interval of at least four to six hours between lunch and practice.

 

[caption id="attachment_33070" align="alignnone" width="1024"] Eka-Pada Rajakapothasana[/caption]

How to do Rajakapotasana (pose of the king pigeon)

Begin on all fours, making sure that your knees are positioned just below your hips and your hands slightly in front of your shoulders.

Now, gently slide the right knee forward, so that it is just behind your right wrist. While doing this, place the right tibia under your torso and place your right foot in front of your left knee. The outside of your right shin should rest on the floor.

Slowly slide the left leg back. Straighten your knees and let the front of your thighs fall on the floor. Lower the outer sides of your buttocks straight onto the floor. Place your heels straight in front of your left hip.

You can tilt the right knee to the right, so it is outside the hip line.

Your left leg should extend out from the hip. Make sure it is not tilted to the left. Turn it inward so that its centerline is against the ground. Take a deep breath, and as you exhale, bend your left leg across your knees. Then, push back on your torso and stretch as much as possible so that your head touches your foot.

Raise your arms by bending them gently on the elbows. Use your hands to bring your foot to your head.

Keep the vertical position of your pelvis. Push it. Then, lift the lower edges of your rib cage against the pressure exerted by the push. To lift your chest, push the top of your sternum up to the ceiling.
Stay in this position for at least one minute. Bring your hands to the floor and drop your left knee. Gently slide the left knee forward. Exhale and come to Adho Mukha Svanasana. Take some breaths. Then come back on all fours and breathe. When you exhale, make an asana with the left leg forward and the right leg back.

[caption id="attachment_33071" align="alignnone" width="1024"] Eka-Pada Rajakapothasana[/caption]

Precautions and contraindications.

These are some precautionary points that you should keep in mind before doing this asana.

This asana should be practised under the supervision of a certified yoga instructor, as it is an advanced posture. A bad stretch could hurt you a lot. This asana should be practised only after several months of yoga. This is not for beginners.

It is best to avoid this asana if you have an ankle, knee or sacroiliac injury. This asana is not intended for pregnant women. Also, avoid it if you have tight hips or thighs.

Tips for beginners

Many beginners have trouble grabbing the back foot with their hands. It may be useful to use a belt with a buckle in such cases.

Slide the loop on the back foot and squeeze it around the sole of the foot, making sure it is against the sole.
While placing your legs in position, place the strap next to you. Once you have bent the knee in the back, take the strap with the same hand as the back leg.
Slide this arm over your head and back again. Hold the strap with both hands and place it on the strap, reaching the foot.

Advanced modifications of the pose.

 

In the first, the front leg must be in Ardha Virasana.

In the second case, the front leg and the pelvis should look like Hanumanasana.

Benefits of Rajakapotasana

These are some of the benefits of Rajakapotasana.

• This helps to stretch the entire lower part of the body.


• Massage the abdominal organs, improving digestion.


• Relieves back problems, especially sciatica. It also strengthens the back.


• This helps add a lot of flexibility to the hip area and opens the hips.


• Deep stretching relieves the body of stress and anxiety.

 

Uttitha Trikonasana, Benefits, How to do, Precautions

How to do Uttitha Trikonasana

• Stand with your feet at a distance from your legs on the long side of your carpet.


• Turn the right foot outwards so that the toes point towards the short edge of the mat and turn them around 45 degrees. Finding stability between the two legs.


• Grasp the legs and turn the right thigh until the right knee is aligned with the first two fingers.


• Extend both sides of the waist, pull the bottom of your abdomen and raise your arms parallel to the floor.


• Inhale when you reach the right, stretching the body towards the right leg and moving the hips toward the back of the carpet.


• Exhale by lowering the right arm placing your hand on the leg, floor or block. Turn the ribs towards the ceiling.


• Head with left arm up, hand on the shoulder, palm forward.


• Lie on the sides of the neck and keep your neck aligned with your spine.


• Look straight or slightly tilt your chin and twist it to look at your left hand.


• Keep your face relaxed and breathe gently while pressing your feet, fingers and the crown of your head while rotating your rib cage.


• To get out, press your feet firmly on the floor, breathe in and extend your left arm to the ceiling when you return to stand up straight.


• Turn your heels and repeat to the other side.

[caption id="attachment_33009" align="alignnone" width="1024"] Uttitha Trikonasana[/caption]

Tips for beginners

 

Place your hand on a block on or off the foot, whichever is best for your body, so that both sides of your waist remain long.
Press firmly between your feet so that the upper part of your body feels lighter. This is the rebound effect of the press.

Benefits of Uttitha Trikonasana

• Strengthens the legs and back.


• It expands in the thighs, thighs, calves, spine, shoulders, chest and open hips.


• Energizes, balances and improves concentration.


• Stimulates the abdominal organs.


• Awareness and concentration

Keep the knee bent against the one that rests and do not rest your hand directly on the joint.
Look at the floor because of neck problems.

Variations

As an additional challenge, raise your forearm parallel to the floor instead of putting your hand on your leg. Stay here for 5 breaths.
The triangle posture can be taught differently according to the teacher and the style of yoga. Try different positions of the feet to feel what works best for your body.

Parivartta Ustrasana, Benefits, How to do, Precautions

Parivrtta Ustrasana

[caption id="attachment_32786" align="alignnone" width="1024"] Parivrtta Ustrasana[/caption]

 

Begin to sit with your knees bent under you
(Virasana). Place your hands behind you and place them on the soles of your feet. (For an easier variation on the lower back, move your fingers forward and step on the tips of your fingers, then place your hands on your heels).

The pelvis rises and moves forward, keeping the coccyx forward. The arms are placed behind you with your hands on your feet. Make sure the plug is good if it does not hold the heels. (This can happen if it's hot and sweat reduces friction).

Pull the navel up and back to reduce disc fatigue in the lower back. Make sure the lower back has warmed up before performing this deep posture.

Lift one arm while holding the other arm down. This will cause torsion of the body. Line up the shoulders vertically.

 

Put something under your knees like a blanket or towel. This will reduce the strain on the knees caused by the weight of the body. Try placing the support under the knees on the shin. This can completely reduce the pressure on the knees. These techniques may be necessary if the knees are sensitive or do not feel healthy with a weight on them.
blank space

variations
For an easy variation, hold your hand on the mat instead of the foot and let the pelvis go down a little. This will increase the knees a little. If you place it on the inside of the leg, it will increase the turn and if you place it on the outside of the foot, it will reduce the turn.

Paschimottanasana Benefits, How to do, Precautions

The word Paschimottanasana is a Sanskrit word, which in English is also called "Seated Forward Bend Pose." This classic yoga pose offers the practitioner a variety of benefits and is one of the most effective postures to stretch the entire body.

Paschimottanasana is good for people with high blood pressure and diabetes and should be practised early in the morning to get the best results. It is important that the colon is empty before going to bed and eating a long time before.

Caution:

People with diarrhoea, asthma and back injuries should not do it.

[caption id="attachment_32770" align="alignnone" width="1024"] Paschimottanasana[/caption]

How to do Paschimottanasana.

• Sit up straight with your legs straight.


• Keep your toes bent in your direction.


• Take a deep breath and raise your arms.


• Bend now as you exhale and bend your hips.


• Stretch your arms as far as possible.


• Take a deep breath, lift your head slightly and extend the spine.


• Release your breath and try to get the navel back to your knees.


• Repeat the same a few times.


• Then keep your head on your feet and stay in the posture for a few breaths.


• Take a deep breath and go to the sitting position.


• Release your breath and lower your arms.

Benefits of Paschimottasana:

 

1. Promotes self-observation and calms the nervous system.

The spinal cord is a crucial part of the nervous system that can hold a billion nerves. When performing Paschimottanasana, the spinal cord stretches, creating a gap between the vertebrae that increases blood flow to all nerves. Calm the nervous system. By practising posture every day, yogis can look within themselves and embark on a journey of self-discovery.

2. stretch the back completely

Yoga gurus around the world recommend Paschimottanasana for those who suffer from back pain, stiffness, etc., as well as for asanas that stretch on their backs. The reason for this is that Ben stretches from head to toe across the back in a sitting position.

The regular practice of the posture leads to greater flexibility and strength of the spine. The asana also effectively releases tension in the lower back, upper back and neck.

3. Stimulates and strengthens internal organs.

Because Paschimottanasana has most of the postures before, it increases the circulation of all major abdominal organs such as the kidneys, intestines, liver and pancreas. This stimulates the metabolism and improves digestive capacity.

4. Cool the body and calm the mind

One of the most important health benefits of the asana is that it cools the body and calms the mind. The posture helps bring fresh blood to the head, relax the mind and relieve insomnia, depression and worry.

The harmonization of pranic energies in the body causes less stress and depression and keeps the mind rejuvenated and renewed. Paschimottanasana can offer a complete yoga practice and bless the whole being with good health and positive energy.

5. Improves blood circulation in the pelvic area.

Daily practice of Paschimottanasana can relieve the symptoms of menopause. The asana increases blood circulation in the pelvic area and nourishes the organs of the lower part of the body.

The posture can also help people suffering from lack of sexual desire, impotence and infertility. It is also recommended for women after childbirth since the posture promotes healing.

6. Promotes the burning of fat in the abdominal area.

Among the health benefits of Paschimottanasana, the reduction of abdominal fat probably deserves special mention. It is extremely difficult for people with stomach fat to reduce the excess weight of the abdomen. There are cases in which people spend hours every day in the gym to get rid of this persistent fat but to no avail.

Paschimottanasana can easily burn the excess fat stored in the abdominal area by stretching and the pressure associated with the posture, helping to reach a flat stomach.

7. Relieves pain and tension in the thighs.

Tension and pain in the Achilles tendon are usually due to poor posture. And if the same posture is maintained for a long time, it can increase stiffness and softness.

Baddha Konasana, Benefits, How to do, Precautions

Sanskrit ; Baddha - tied, Kona - angle, Asana -  Pronounced BAH-dah cone-AHS-anna

This asana is named after the Sanskrit words baddha, which means angle or division of bonded Kona and means of asana pose. Most shoemakers sit in this position in their daily tasks. Another name for Baddha Konasana is the Cobbler pose. It is also called butterfly placement because the open hips, which are connected by the feet and movements from top to bottom, resemble the asana of a butterfly in motion. Although it is extremely simple, it has many advantages.

[caption id="attachment_32752" align="alignnone" width="1024"] Baddha konasana[/caption]

Benefits of Baddha Konasana

• This asana is very beneficial for pregnant women who give birth easily and without problems.


• Stimulate and improve the function of the reproductive system in men and women.


• It heals the health of the reproductive system.


• Improves blood circulation.


• Stimulates the abdominal organs, the prostate, the bladder and the kidneys.


• It acts as an anti-stress.


• This helps cure menstrual problems.


• Improves the flexibility of the groin and hip and provides a good stretch of the thighs, groin and knees.

 

How To Do Baddha Konasana

Sit upright on the floor with your spine upright and bend your knees as close as possible to your feet. Try touching the soles of your feet.
Keep your feet well with your hands.
Take a deep breath While exhaling, press your thighs and knees against the floor and your elbows towards your thighs or knees.
Continue to breathe normally and begin to flap your wings like a butterfly slowly lifting your thighs.
Baddha Konasana Butterfly Pose, for pregnant women, Butterfly Pose for easy delivery

Baddha Konasana is the best exercise for pregnant women. For a simple and hassle-free transaction, you need to practice simple and safe yoga postures.

This is the most popular exercise for pregnant women. It looks like a butterfly flapping its wings. This attitude is called a butterfly pose.

[caption id="attachment_32755" align="alignnone" width="1024"] Baddha Konasana[/caption]

Precautions

A person with inguinal and knee injuries should not perform this asana. If you can play, keep the blanket under your thighs to help you.
Avoid Baddha Konasna on menstruation days or practice with the advice of a specialist.
Sciatica patients should not practice this posture or can use pillows to sit.

Parvatasana, Benefits, How to do, Precautions

Asana is the first step on the road to transformation and a healthy lifestyle. Start practising with simple but effective yoga postures like Parvatasana.

The health benefits of Parvatasana are enormous. To gather them all, practice the asana early in the morning, since the atmosphere of the time is calm, serene and peaceful, to obtain important benefits.

[caption id="attachment_32741" align="alignnone" width="680"] Parvatasana[/caption]

About Parvatasana

Parvatasana is a simple, effective and simple sitting yoga pose that provides body, mind and soul with strength and energy. Posture is an ideal blend of the mental, physical, emotional and spiritual forms of yoga. Parvatasana is translated as "mountain pose" because the body takes the form of a mountain during exercise.

As the name implies, the asana has the advantages of the properties of a mountain: strength, stability and strength. The pose has three variations. It is recommended to sit all beginners and those who can not stand. The posture is an incredible base for other sitting asanas.
Parvatasana and spirituality.

Loaded with many mental and physical benefits, the spiritual also plays an important role in the practice of Parvatasana yoga. This asana is more of a meditative attitude and focuses on the soul and the inner being. Even the chanting of the mantra promotes and fills the soul with harmony and happiness. The mantra contributes to spiritual awakening, brings enlightenment to the soul, improves mental clarity and puts you in a state of rest.

How to od Parvatasana

• Sit on the floor in front of you with your legs straight and your hands close to your body.
• Now, bring your legs to the pelvis and cross them to form a sacred posture, as you do during Sukhasana or Padmasana.
• Now place your hands on your lap and swipe your finger so that the palms are facing up.
• Inhale now, stretch your hands over your head and keep your fingers crossed.
• You can also reach and then join hands in a pose of Namaste or Anjali Mudra.
• Now raise your upper body up, keep your hips on the floor and feel the deep stretch of the body.
• Stay in the pose for 30 to 40 seconds while breathing normally. Then release the pose and slowly return to the initial position.

Benefits of Parvatasana

• Stretches the spine

The asana is better when it comes to stretching the spine deeply. This makes the spine more flexible, stronger and more flexible. By Parvatasana you can gain a few centimetres in height during natural growth. By regular and daily practice, the asana tones the spinal nerves, improves blood circulation, reduces back and neck.
Pain eliminates excess fat in the waist and back and corrects the movement of the vertebrae.

• Strengthens muscles

The asana probably strengthens the muscles of the body and improves the function of the internal organs. The asana stimulates the abdominal muscles by improving and improving the function of the organs, strengthening and strengthening the muscles of the chest.
Strengthens the muscles of the forearms, back, hamstrings and calves.

• Improves concentration

The posture increases blood flow to the brain, which also improves oxygenation, improves mental health, concentration, memory, and reduces mental fatigue.

• Great pose for women

The pose is extremely beneficial for women. Parvatasana is an excellent way to care for your skin and hair. The posture corrects the flaccidity, the underdevelopment and the enlargement of the breasts. Mountaineering restores the natural shape of the mother's upper body even after delivery.

• Prevents respiratory problems.

Breathe freely with the regular practice of asanas, since the posture facilitates breathing, preventing and curing respiratory problems such as asthma, shortness of breath, etc.

• Develop gratitude: Parvatasana is an ideal attitude to develop gratitude and motivation. When you sit in close contact with Mother Earth with a constant gaze, you internally cultivate a sense of foundation and compassion.

 

• Prevents common problems

Reduce the risk of developing muscle and joint disorders, such as arthritis, rheumatic stiffness and carpal tunnel syndrome with the daily practice of this yoga posture.

• Improves blood circulation.

Better circulation of blood in the body also improves oxygenation and well-being. Asana increases the flow of blood to the brain and provides mild mental benefits. It also sends good blood circulation to the spine, which makes the spine healthy.

Pranamasana Benefits, How to do

Pranamasana is probably the most focused yoga exercise and belongs to the everyday culture of India. Pranamasana refers to the practice of Namaskar, which is the traditional salvation of respect in the Dharmic religions: Hinduism, Buddhism, Jainism and Sikhism. As a yoga practice, it is the beginning and end of the asanas of the Surya Namaskar sequences. Although the basic elements of the posture are related to spiritual enlightenment and the energy of devotion, this was extremely beneficial for physical well-being. Over the years, several people have begun to practice this asana to stabilize the body and mind. The spiritual science of yoga and its philosophy of being generous to have been followed for centuries. The yogic texts mention that the ancient peoples believed everything in their God. Although sun worship still prevails, according to yoga, whatever is a gift of nature must be an element of the Creator.  Prayer is also one of those yoga practices that inspire us to respect and admire the things that surround us, including our bodies. Like all other yoga asanas, it has many benefits in all aspects of life: physical, mental and spiritual. Discuss how to practice the asana, followed by the benefits of the prayer posture.

[caption id="attachment_32717" align="alignnone" width="680"] Pranamasana[/caption]

How to perform pranamasana?

Although practising Pranamasana is relatively easy, you should use it in the different steps described below to get the maximum benefit that Asana can provide.

1. Stand on the yoga mat and make sure your feet are perfectly together.


2. Place your palms in the Namaskar position parallel to the chest.


3.  Make sure your eyes are straight and parallel to the ground.


4.  Breathe deeply to relax the body and follow it with a few more breaths to refresh the pranic energy.


5. Close your eyes, concentrate on the central part of your brain and pronounce a Sanskrit mantra.


6.  Let these mantras illuminate you and your soul for 4-5 minutes.


7.  If you face the sun, it would be great.

If you want to push the asanas, you can practice them on one foot.

Pranamasana Benefits

• The peace of mind to the practitioner

Pranamasana is a peaceful yoga exercise practised at a standstill. The pose is to maintain calm in body and mind. It is a practice to remember the supreme God by being in the zone of extreme silence. In work, work and the work environment, the brain is certainly frustrated, healing in prayer in the most surprising way. Being in the Pranamasana posture and closing your eyes in prayer will make you feel very calm and calm to bring peace to the brain.

•  Improved posture:

The posture shows confidence in you. Describe the level of your autonomy. The standing yoga posture of Pranamasana is an excellent way to improve posture. The prayer posture, which extends the spine, prevents the body from feeling the pain associated with mental and physical relaxation. With a better posture, confronting the person you speak with creates tremendous self-confidence.

•  Promotes relaxation in the body:

To relax the mind and body parts, you fall in love with the beauty of pranamasana. As one of the best practices of relaxing yoga, prayer is practised by a large number of yogis and recommended by most yoga experts for peace of mind. Pranamasana is like meditation, which consists of giving up all the negative thoughts of the brain. This practice is an excellent way to kill old and senile cells and create new ones so that you feel young and full of energy.

•  Provide spiritual energy:

Pramasana is the traditional way of welcoming Indian culture. It is also the way to worship the Creator. This yoga practice will fill the body and mind of practitioners with spiritual energy and will guide them on the path of spiritual enlightenment to obtain spiritual purity. Pranamasana is everything that yoga represents, from peace to dedication and from health to beauty. The mantra spoken during Asana practice illuminates the soul and supports positivity in the brain.

•  Stabilizes body and mind:

Balance is a very important aspect of a healthy human life. Stability is the key to success and perfection. Pranamasana is one of the most beautiful positions of yoga to maintain a balance between the physical and mental energies of the body. This increases the awareness of balance and equality that are fundamental to understanding the art of walking the path of beauty. Practising allows you to enjoy your life promoting the immense potential that lies within you.

•  Feed the muscles and bones of the legs:  if you stay in one place for a while, it is normal to feel tired in the thighs. Pranamasana, a standing posture increases the ability of the legs to withstand more pressure. Exercise strengthens the muscles and bones of the legs and also strengthens the joints, knees, ankles, hips, etc. The health benefits of Pranamasana have a positive effect on strengthening the muscles of the arms and joints of the body.


• Activate the heart chakra which helps harmony in life and quick healing. The heart chakra is the important chakra that connects the lower and higher chakras.

 

 

• Bring awareness

In this busy and rapidly moving world, as human beings, we lack the awareness of our body and its environment. To strengthen a person's mental awareness, the posture of prayer is extremely effective. While in a state of extreme serenity, listen to the needs of your body. You learn to fulfil your wishes. Exercise calms you down and allows you to think like a cautious boy by strengthening your decision-making skills. Even if you perform a very urgent task and perform Pranamasana every day, your body informs you of the needs of your mind.

 

• Give the mind spiritual energy.

Pranamasana understands the elements of spirituality in many ways. Since this is the first and last pose of greetings to the sun, spirituality and devotion will surely find a place in the heart of this asana. By closing your eyes and chanting the AUM mantra, you can enter a state of spiritual awakening. The vibration generated by the chanting of the mantra generates emotional energy that cleanses the whole body, mind and soul. This spiritual power has a variety of benefits, including its role in protection

Yoga Exercise For Nose And Jaws

How to do

1. Keep the mouth closed. Move the lower jaw towards left and right side 8-10 times, holding for one second on either side.


2. Keep the mouth closed. Mose the jaw in upwards and downwards direction 8-10 times.


3. Keeping the mouth closed, nose, mouth, jaws, and chin are rotated in a clockwise and anti-clockwise direction. Repeat for 5-6 times.

Benefits

Breathing becomes easier, the nose becomes in good shape. Jaws are relaxed, chewing the food becomes easier. Pimples and wrinkles are prevented/ eliminated. The face looks younger.

Yoga Exercise For Mouth, Benefits,How to do

A healthy mouth is very important for a healthy body. Here is a simple yoga exercise to enhance the health of your mouth.



How to do:

Raise the head, stretch the tongue out and fold like a spoon. Inhale through the mouth. Keep the mouth and eyes closed. Cheeks have bulged. Fill the mouth with air and lower the head, After few seconds again raise the head and release the air through the nose.  Repeat this for 4- 5 times.

Benefits:

The above yoga exercise helps in keeping the mouth fresh. It purifies bad breath. Oral ulcers are cured, pimples are eliminated.

Yoga Exercises To Strengthen The Neck

The neck is a very important part of the body. It is the part which is used continuously for every work we do. So, proper care of the neck is very important. These days we find a lot of problems related to the neck. These problems are caused due to many reasons Viz, wrong sitting postures, doing a lot of desk work and sitting on computer systems etc. without relaxing neck.

The following Yogic practice must be done daily. Each exercise may be repeated 6 to 8 times. During the practice, shoulders should not move at all. The mind should be continuously focussed on the neck.

How to do:

1. Keeping the backbone straight, breathing out turn the head towards right looking back. Breathe in while coming to normal position. Again breathing out turn the head towards left and while breathing in come back to normal position.


2. Keep the back straight. Breathing out bend the head forward and touch the chin to the chest. Gradually, breathing in raise the head fully upwards.


3. Breathing out tilt the head towards the right shoulder. Breathing in come back to the normal position. Repeat the same on the left side.


4. Press your right chest with your right palm. Without moving the elbow turn to right breathing out. Gradually, breathing in come to a normal position. Press the left cheek with left palm and release the right palm and repeat the same on the left side.


5. Press the chin with both the palms for a few seconds. Hold the breath, in this Kriya.


6. Press both the cheeks with the palms holding the breath for a few seconds.


7. Press both the sides of the temple with the palms holding the breath.


8. Press the center of the forehead with one palm. Gradually rotate it in a clockwise and anticlockwise direction.


9. Interlock the fingers at the back of the neck. Breathing out exert the pressure by bringing both the elbows together. Breathing in come to a normal position.


10. Bend the head and rotate it clockwise and anti-clockwise alternatively.  Repeat 4 to 6 times.


11. Rub the palms, gently massage the neck.

Benefits

Regular practice of these yoga exercises will help in preventing pains, diseases, and disorders of the neck including cervical spondylitis.

Yogic Kriyas To Develop Memory and Intelligence

Yoga Kriya to improve  memory power:

How to do:

Keeping the backbone straight, the head should be half bent in the front. Gently tap the top of the head using all the 5 fingers. Take a deep breath in and then breathe out and breathe in, in quick successions. Focus on the top of the head.

Benefits: The above yoga practice will help in developing a strong memory.

Yoga Kriya For Improving Intelligence

How to do:

Keep the backbone straight. Bend the head forward and touch the chin to the chest. Touch the center of eyebrows with the index finger. Take a deep breath in and then breathe out and breathe in, in quick successions. Focus on the center of eyebrows.

Benefits: This Yogic practice will help to improve intelligence.

Yoga Kriya to Reduce Tension

How to do:

Raise the eyebrows, so that folds/wrinkles are formed on the forehead. Eyes should be open. Be in this position for five seconds. Come to the normal position and close the eyes. Repeat the Kriya 4-5 times. Focus on the forehead.

Benefits:

This Yoga kriya help in reducing tension.

 

 

Simple Yogic Exercises To Enhance Will Power

Most of the yogic practice empowers the will power. Here is a simple yogic practice to enhance will power.

How to do:

Keeping the backbone straight, tilt the head backward. Gently tap the back of the skull using all 5 fingers. Take a deep breath in and then breathe out, breathe in, in quick successions. Sofuc on the back of the skull.

Benefits: This yogic practice will enhance will power and reduce fear.

Simple Yogic Exercises For Voice Clarity

Yoga for Kanth Shudhi

How to do:

Keep the back and head straight. Touch the pit of the throat gently with the index finger. Take a deep breath in, breathe out and in, in quick successions. Focus on the pit of the throat.

Benefits: It helps to improve voice clarity.

 

 

 

Madhayama Nauli Benefits, How to do, Precautions

 

MADHYAMA NAULI( Nouli yoga)

 

When the muscles are pulled together and the middle group of muscles protrudes, it is called Madhyama Nauli.

[caption id="attachment_33085" align="alignnone" width="637"] Madhayama Nauli[/caption]

How to do Nauli

Nauli Kriya is the practice of contracting and isolating the rectus abdominal muscles. The root word “Nala” means the “navel string” that is rectus abdominal muscles. It also means a tubular vessel.

Maintaining Uddiyana, give a forward and downward push to the abdominal point just above the pelvic bone in the midline, where the two recti originate. This push brings about the contraction of these muscles which stand out in the centre, leaving the other muscles me the abdominal wall in a relaxed condition.

Massage helps to heal the body, release muscles and relieve stress, but it is also a useful tool to reduce mental stress. In most massage styles we usually work on muscles, ligaments and tendons. Even if we perform a self-massage, we usually exert a slight pressure on the affected area.

This helps increase blood circulation by accelerating the healing process. At Nauli Kriya, we create a cooking action that helps us massage our internal organs by increasing our circulation and promoting a healthy digestive system.

 

Nauli is a difficult process that can take a long time to master. To prepare your body for Nauli, the first train with Udiyana Bandha Kriya and Agnisar Kriya.

 

Benefits of Nauli Kriya

Nauli Kriya is good for all the organs inside the Abdominal and Pelvic cavity like small intestine, large intestine, stomach, bowel, kidneys, liver, pancreas, reproductive organs. This practice alleviates

Constipation,Indigestion ,Nervous,Diarrhea,Acidity,Flatulence,Depression,Hormonal imbalance,Sexual and urinary disorders,Diabetes,Lack of energy,Emotional disturbances.,Nauli massages and tones up the entire

abdominal area including
1. Muscles
2. Nerves
3. Intestine
4. Reproductive organs
5. Urinary and
6. Excretory organs.

Nauli stimulates and purifies, Manipura chakra, the storehouse of, prana. It helps to increase mental clarity and power by harmonizing the energy flows in the body. Through the practice of nauli, one can control one’s appetite, sensual desires, strength, and willpower. If this can be attained, the practitioner will find deeper satisfaction within.

 

Precautions for nauli yoga 

However, nauli cannot be practised by everyone. Those suffering from heart disease, hypertension, hernia,
gastric or duodenal ulcers and other ailments or who are recovering from some internal injury or abdominal
surgery, cannot do it. You must ask your physician or doctor before you even attempt to practice.

 

Upavista Konasana, Benefits, How to do Steps, Precautions

Upavista Konasana is a popular yoga pose that gives enormous benefits for the woman. This yoga poses is beneficial for everyone, but particularly woman's has more advantage in practising this simple yoga pose. A woman's body and their health conditions are entirely different from man. They have to take special care to lead a healthy life. Particularly they have to face too many transformations in their life like pregnancy, menopause, etc. Upavista Konasana or wide-angle seated forward bend is a useful yoga pose to overcome these conditions easily.

[caption id="attachment_26947" align="alignnone" width="300"] upvista konasasana[/caption]

How to do Upavista Konasana:

First of all, sit in dandasana keep the back erect you can take the support of a wall. Sit on your buttock bones place your palms beside your hips pointing towards forward.

Press your palms on the ground to push your torso upward exhale and now spread your legs as far as possible. You may use your hands to push your legs.

Move your hands behind your buttocks, and place both palms on the floor. Lift your waist and the sides of your torso. Rotate your thighs to the front so that the kneecaps face the ceiling. Sit on your buttocks bones, keeping your pelvic bones parallel to them. Stretch each leg from thigh to heel. Hold the pose for 1 minute and gradually increase up to 3 minutes.

After you got expertise in this pose, you may bend forward.

 

In-depth analysis of Upavista Konasana

The Upavistha Konasana is one of the extremely beneficial sitting yoga poses.

Upavistha Konasana or a sitting angle posture is a difficult yoga posture and is a good preparatory posture for most sitting and sitting twist asanas. The wide-angle sitting forward can also be done standing up. When you perform this pose, the legs are stretched and rooted on the floor, which relaxes the spine and calms the brain.

Plus, there are countless advantages to the skewed angle curve, helping us to easily solve everyday bodily problems. Here are the benefits and steps you need to complete the Upavistha Konasana.

[caption id="attachment_32732" align="alignnone" width="1024"] Upavistakonasana[/caption]

Key Health Benefits of Upavistha Konasana

1. Seated wide-angle pose relaxes stress-related tension in the abdominal muscles.


2. Helps to relieve sciatica and arthritis pains.


3. This yoga pose prevents and relieves a hernia.


4. Massages the organs of the reproductive system.


5. Woman's health disorders like, Stimulates the ovaries, regulates menstrual flow, and relieves menstrual pain and menstrual disorders,


6. Also, corrects the prolapsed uterus and bladder.

• Stretches the body

The asana forms an angle that gives great elasticity to the body, especially the lower body. The pose extends the back, hamstrings, groin and shoulders. Stretching the body increases muscle flexibility, reduces the risk of injury and prevents muscle pain.

• Strengthens the spinal cord

Upavistha Konasana is an easy pose and with a regular practice of it, the spine of the practitioner becomes strong. Preventing and improving the health of the spine and strengthening it is important for staying fit, healthy and active. Asana is ideal for the well-being of the entire nervous system.

• Relax and calm the brain

With regular practice of asana, you can easily get a relaxation of the mind. A calm and relaxed brain is beneficial in many ways: helping to sleep better, improving memory, improving concentration, improving problem-solving skills, improving mood, balancing emotions, preventing panic attacks, and reducing stress, depression and anxiety.

• Sciatic Cures

Sciatica is one of the most common spinal health problems that people face today. The pain starts from one side of the back to one leg and travels to the ankle, causing a tingling sensation or numbness of the leg. Sciatica is the biggest nerve in the body and with this asana, it can be healed and relieved.

• Relieves arthritis

Upavistha Konasana is one of the best asanas to help relieve, prevent and cure arthritis, joint pain or joint disease. There are more than 100 types of arthritis and this problem can affect people of any age, race or gender. However, it is more common in women and occurs as they get older. A person with arthritis experiences mild, moderate, severe pain and worsens over time.

• Tones and stimulates the abdominal organs

Asana is a great way to tone and stimulate the abdominal organs, which strengthens the stomach muscles and relieves back pain. Abdominal massage helps stimulate the body's vital organs, prevent toxin accumulation and increase blood circulation. Asana also detoxifies the kidney and prevents kidney problems.

• Activate the central muscles

Another amazing benefit you can derive from the practice of this pose is the activated core muscles. The central muscles aim to support the spine, generate energy and stabilize the body. Once activated, it benefits the whole body.

 

Precautions:

If you have asthma, then you must take experts advice before practising this yoga pose.

Yogic Kriyas And Benefits

Benefits Of Yogic Kriyas (Cleansing Techniques)

There are six major yogic kriyas. They are:

Kapalabhati Kriya, Neti Kriya, Dhouti Kriya, Nauli Kriya, Trataka Kriya and Basti Kriya.

These six yogic kriyas are explained in detail in different yogic texts like Hatha Pradipika. Many of the yoga instructors don’t even know this kriya and won’t give importance to them. But that is not right; one must do this kriya to cleansing the body and the mind.

Please do NOT try to learn them from a book or try them out after reading instructions on a web page on my blog. For that reason, I am not giving details of the practices here, but rather covering them in the brief of the first five and the last one we are not even discussing.

 

My suggestion to you is to have a look at these practices with an open mind.

 If you feel like it, give it a shot, UNDER THE GUIDANCE OF AN EXPERT TEACHER. 

I cannot over-emphasize the importance of this.  You can do SERIOUS DAMAGE to yourself if the kriyas are performed improperly especially Dhouti.

Kapalabhati(stimulating the brain cells)

1.      Sit comfortably in Padmasana with an erect spine.

2.      Exhale forcibly using abdominal muscles.

3.      Inhale passively by relaxing the abdominal muscles.

4.      Repeat as quickly as possible starting with 60 strokes per minute and increasing gradually up to 120 per minute.

5.      There is no holding of the breath. The rapid active exhalations with passive effortless inhalations are accomplished by flapping movements of the abdomen. At the end of the minute, there is an automatic suspension of breath. Enjoy the deep silence of mind associated with this.

This kriya washes out the carbon dioxide from the blood, activates the brain cells, cleans the air passages and stimulates the abdominal organs.Kapalabhati enables the inhalation of a right amount of oxygen which purifies the blood and strengthens the nerve and brain centers.This Kriya provides relief in many lung, throat and chest diseases like chronic bronchitis, asthma, pleurisy and tuberculosis.

Neti Kriya(cleansing the nasal passages)

Four types of Neti Kriyas are in general practice, namely: Jala neti kriya, Sutra neti kriya, Dugdha neti kriya and ghrta neti kriya.

Jala Neti Kriya

Add about half a teaspoon of salt to a Neti-potful of luke-warm water.

1.      Hold the pot in the right hand.

2.      Insert the nozzle of the pot into the right nostril.

3.      Keep the mouth open to allow free breathing through the mouth.

4.      Tilt the head first slightly backwards, then forwards and sidewards to the left, so that the water from the pot enters the right nostril and comes out through the left by gravity. Allow the flow till the pot is empty.

5.      Repeat the same on the left side.

6.      By slightly bending the head back, the water goes to mouth which can be swallowed after washing the passages of nostrils. This called “Usah pana” that can be practiced early morning before sunrise with beneficial effects.It will relieve a sore throat, cold, cough, sinusitis, migraine, headache and cases of inflammation of the nasal membranes, It keeps the head cool and improves vision. 

Sutr Neti Kriya or Rubber catheter Neti Kriya

1.      Insert the blunt end of a thin, soft rubber catheter from the front horizontally in the right nostril.

2.      Push it along the floor of the nose until the tip is felt in the back of the throat.

3.      Put it out through the mouth and gently massage the nasal passage by catching the two ends of the tube.

4.      Remove the catheter through the nose.

5.      Repeat on the left side.

Dugdha Neti Kriya and Ghrta Neti Kriya

Here milk and ghee are used respectively in place of water as in Jala Neti Kriya.

Vyutkrama Kapala Neti Kriya

This is similar to Jala Neti, with the difference that the water comes out of a mouth instead of through the opposite nostril.

Sitkrama Kapala Neti Kriya

1.      Take a mouthful of Luke-warm saline water.

2.      Bend forward and relax the soft palate so that the water comes out of the nose.

Neti Kriya is to be followed by a few rounds of Kapalabhati, so as to keep the nasal passage clear.

Neti, in general, purifies most structures in the head and neck. Neti not only makes the nasal passages but also renders the nose resistant to many irritants like water, cotton, rubber, ghee, milk, etc. Hence, it is very helpful in removing the hypersensitivity as seen in persons suffering from allergic rhinitis. Vision becomes more subtle.

 

Dhouti Kriya(Cleansing the intestinal tract to the stomach)

There are three types of Dhouti kriyas. They are Jala Dhouti kriya or Vamana Dhout kriya, Vastra Dhouti Kriya and Danda Dhouti kriya. We will discuss briefly about these kriyas.

Jala Dhouti Kriya or Vamana Dhouti Kriya

1.      Sit on heels and drink lukewarm saline water till you can take no more, or till you feel like vomiting it out.

2.      Churn the stomach by twisting exercise.

3.      Stand with feet together and trunk bent forward forming an angle of about 90 degrees and vomit.

4.      Now with the help of the middle three fingers tickle the back of the throat to vomit out Vamana all the water.

5.      Repeat the process of tickling, till no more water comes out, which means that almost all water had been vomited. This kriya is also called as kunjal.

6.      With continued practice, one can stimulate the vomiting sensation and vomit out the water without using the fingers at the throat. Further practice can lead to continuous vomiting of all the water through the mouth as if it is is coming in a jet. This resembles the water-jet that comes out of the trunk of an elephant and as such is termed Gajakarani.It is beneficial for the cleaning the stomach in cases of excessive bile, constipation and gastric troubles.Persons suffering from hyperacidity should perform kunjal with salted water.It gives relief from a headache nervous weakness, chronic cold, cough and asthma. 

Vastra Dhouti kriya.

1.      Slowly swallow a wet piece of cloth four fingers broad and about 7 metres long under the guidance of an instructor or a Guru.

2.      Slowly bring out the material without forcibly pulling it. This process is called Vastra Dhouti kriya. 

Danda Dhouti Kriya.

1.      Drink Luke-warm water saline water as in Vamana Dhouti.

2.      Take a rubber tube(danda) about 1 cm in diameter and a metre long.

3.      Slowly place one end of the tube and push it down the gullet into the stomach. When it reaches the stomach, then slowly bend forward. All the water will come out by siphon action. Suck in and bulge out the stomach, if necessary. Remove the tube gently.

These Kriyas should be performed early in the morning preferably before dawn and after clearing the bowels.

Dhouti kriyas are extremely useful for gas trouble, high acidity in the stomach and for curing Asthma also.

Nauli Kriya(control of the abdominal recti)

Nauli Kriya is an abdominal Kriya, in which isolation and rolling manipulation of the abdominal recti muscles (rectus abdominal) which form the front linear wall of the abdominal cavity, are accomplished.

Uddiyana Kriya.

1.      Stand with a slight forward bend of the trunk, palms on the thighs and legs about a meter apart.

2.      Exhale completely by vigorously contracting the muscles of the abdomen. The chest also gets contracted.

3.      Press the hands against the thighs (thus fixing up the muscles of the neck and the shoulders) and have vigorous mock-inhalation by raising the ribs without allowing air to flow into the lungs.

4.      Relax the muscles of the abdomen. Automatically the diaphragm will rise producing a concave depression of the abdomen. This is called Uddiyana.

5.      In this breathe-out condition push out and pull-out in the abdominal muscles fast. Continue until the breath out condition lasts. Count the number of flappings. This process is called Agnisara Kriya. This kriya tones up the digestive system by continued stimulations.

Madhyama Nauli Kriya.

1.      Maintaining Uddiyana, give a forward and downward push to the abdominal point just above the pelvic bone in the midline where the two recti originate. This force brings
about the contraction of these muscles that stand out in the center, leaving the other muscles of the abdominal wall in a relaxed condition. This is Madhyama Nauli(Middle Nauli)  Kriya.

Dksina in Vama Nauli Kriya.

1.      For Dakshina (right) Nauli, one has to contract the right rectus alone leaving the other muscles including the left rectus relaxed.

2.      For Vama(left) Nauli only left rectus is contracted to leave the others relaxed.

Nauli Calana Kriya.

When one has gained full control over these three types of Nauli, rolling off the recti muscles clockwise and anti-clockwise is practiced. This called “Nail

 

 

 

Calana”.

Benefits: A very fine Kriya for promoting the health of the abdominal viscera. The autonomic nerve centres and the endocrine glands in the abdomen are all activated. Due to the negative pressure created in the stomach the circulation to the abdominal organs improves enormously, stimulates gastric fire, thus helping digestion.

Trataka Kriya(Fixing the Mind)

1.      Sit in any meditative posture-Padmasana, Vajrasan etic, comfortably with an erect spine.

Arrange a burning lamp with the flame at the same height as the eyes at a distance of about a meter.

2.      Start gazing at the flame without the winking the eyelids.

3.      Learn to ignore the irritation and watering of the eyes.

4.      With practice, the gaze becomes steady, making the mind single-pointed.

Relaxation of the eyes is essential. The otherwise excessive strain of the eye muscles may cause a headache.

      Five/. Progress is slowly starting with ten secs and increasing the duration by ten secs. Per week.

This cleansing process activates the tear glands, purifies the visual system, promotes proper concentration and strengthens willpower. Trataka Kriya cures the eye defects if done properly.

Viparitkarani Kriya(cleansing in inverted posture)

Lie supine on the ground over the blanket, with arms, stretched above the head.

1.      Raise the legs together to 45degrees  keeping the knees straight.

2.      Raise further to 90 degrees.

3.      Now lift the buttocks and the trunk, by supporting the body with the palms at the waist, to take the weight on the arms and elbows.

4.      Come to a final position with the body at 45 degrees to the ground and the legs vertical.

5.      Perform forcible exhalations as in Kapalabhati Kriya, start with ten strokes and gradually increase the number of strokes.

6.      Come down slowly and relax.

7.      This kriyas stimulates the abdominal organs toning them up.. Very useful for persons suffering from intestinal disorders and diabetes.

Sankhapraksalana Kriya.

Drink slowly about half a litre of lukewarm saline water.

Perform dynamic exercises in the following order.

1.      Walking on toes with heels upwards and hands lifted up.

2.      Twisting of the waist three times each side.

3.      Bhujangasana 3 times.

4.      Suryanamaskara position 7 twisting towards left and right alternatively three times each side.

5.      Ardha Matsyendrasana 3 times.

6.      Pavana Muktasana.

7.      Udara Karsanasana.

Turn the right leg with the right sole as the hinge, such that the right knee touches the ground by the left side of the left foot. Twist the whole body, especially the stomach muscles.

Return to original position.

Repeat the process with the left leg and an elegant twist to the right. Return.

Repeat three times on each side.

If a sensation to excrete is there, go to the toilet and empty the bowel.

Drink about ½ litre of water again and perform the same series of exercises.

Repeat 3 or 4 times until you get the sensation,

Sometimes if there is no sensation of excretion even after 3 or 4 repetitions, Chakrasana is performed. This helps to push out the excreta more efficiently.

After excretion again drink about the same quantity of water and repeat the exercises.

Empty the bowl. This time, the motion would be thinner and would come out with yellowish water.

Repeat till mere water is reported.

Relax completely in Savasana for at least an hour. During this period, small quantities of water may get emptied from the stomach a few times.

Eat khichdi(rice and dhal boiled together preferably without salt) with about 4-6 teaspoonful pure ghee. Leave about an hour after Savasana. No spices or hard food should be taken for the next 12 hours.

As SankhaPraksalana Kriya is exhausting because of the vigorous exercises involved and complete washing out of the juices, a whole day’s rest is beneficial and almost essential the first time, After the process is learned, this kriya is to be performed only once or twice in a year.

This complete wash of the bowel clears all the waste products in the intestine. Sankha_Praksalana revitalizes all the glands in the intestinal tract. Helps in overcoming the tamas(Laziness). When performed under guidance, it is useful in treating chronic disorders of the large intestine.

Pavana Muktasana Kriya(Wind Releasing technique)

Pavana Mukatasana  Kriya Type 1.

Sthiti: lie supine on the ground over the blanket, heels together, arms stretched above the head.

Sthithi represents the starting position to be assumed before the asana.

1.      Raise the right leg keeping it straight to about 45 degrees from the ground. Keep the left leg firmly on the ground. Inhale partially.

2.      Place the right leg perpendicular to the ground; complete inhalation.

3.      Bend the right leg and press the knees over the chest by holding the legs interlocked fingers of the hands. Exhale.

4.      Take the chin above the knees. Rotate the left leg in an elliptical fashion five times in the anticlockwise direction. Healthy Breathing.

Return to Sthiti position through 5 to 8.

Repeat with the left leg.

Pavana Muktasana Kriya type 2

Start from Sthi
ti position.

1.      Take both legs to 45 degrees position; keep the knees straight. Inhale slowly.

2.      Bring the feet perpendicular to the complete ground inhalation.

3.      Bend the knees, press them on to the chest by the hands with interlocked fingers. Exhale take the chin above the knees.

4.      Bring the chin above the knees. Roll the body to the right until the right elbow touches the ground,

Rock the body forwards and backward about five times. Regular breathing.

Return  Sthiti through 5 to 8.

Benefits: The movements coupled with the posture of the body in Pavana Muktasana help to remove the gaseous accumulations in the stomach increases the digestive power and remove constipation.