Lying Yoga Positions (BHUJANGASANA, ŚALABHĀSANA)

BHUJANGASANA 

(Cobra Posture)

A) Breathing: Inhalation and Exhalation.

B) Procedure:

1. Lie prone, keeping the legs close to each other with soles facing upwards, hands sidewards with palms on the ground and chin touching the ground.

2. With the hands bent at elbows, keep the palms near the chest at the level of the last rib.

3. Raise the head and the upper portion of the trunk slowly upwards till the naval just touches the ground. Do not give any pressure on the hands.

4. Keep the body below the naval straight, in touch with the ground.

5. Maintain this position for one minute.

6. Return to the original position slowly.

C) Portions Involved: Neck, Chest, Abdomen, Back and Waist.

D) Effects:

1. Neck muscles are stretched and Thyroid gland is stimulated.

2. Muscles of the chest and Abdomen are slowly stretched.

3. All the Vertebrae and concerned muscles are stretched and relaxed.

4. Neuro-Vascular functions of the Spine are improved.

E) Benefits:

1. Beneficial in Cervical Spondylosis.

2. Abdominal fat is reduced.

3. Digestion is improved.

4. Flatulence and Constipation are removed.

5. Spine is toned up and activated.

6. Backache is relieved.

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Sitting Yoga Positions (PADMASANA, MATASYASANA, PASCHIMOTTANASANA, MAHA MUDRA)

PADMASANA

(Lotus Posture)

A) Breathing: Inhaling and Exhaling.

B) Procedure: 

1. Sit straight with both legs placed straight forward. 

2. Bend right leg in the knee-joint.

3. Place the right foot at the left groin with the right sole turned upwards & the heel in front of the pelvic bone.

4. Place the left foot at the right groin in the same fashion.

5. Straighten up with both hands placed on thighs. 

6. Close the eyes and Meditate.

7. Maintain this position for one minute.

8. Return to the original position.

C) Portions Involved: Both Legs, Knee Joints and Thighs.

D) Effects:

1. The joints of the pelvis, knee and ankle become elastic. 

2. The Sacral Nerve Plexus is stimulated.

3. The Spine gets erect.

E) Benefits: 

1. Comfortable position for Meditation.

2. Hip, Knee and Ankle Joints become supple.

3. Fat around the thighs is reduced.

4. Mental Stress is relieved and thus quietening of Mind is achieved.

5. Spinal deformities are corrected.

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Inverted Yoga Positions (VIPARITAKARANI MUDRA, HALĀSANA, SARVĀNGĀSANA, ŠIRŞĀSANA)

VIPARITAKARANI MUDRA (Stand-on-Elbow Gesture)

A) Breathing: Inhalation and Exhalation.

B) Procedure:

1. Lie on the back with hands placed sideways with palms facing upward and feet near to each other.

2. Gradually raise the legs(both) upwards by supporting the buttocks with hands; to a point, the hands are vertical to the elbows.

3. Maintain this position for one minute.

4. Slowly return to the original position.

C) Parts included: Chest, Abdomen, Waist, Thighs and Legs.

D) Effects: 1. Blood from the lower portions of the Body is well drained to the Heart, therefore circulation is bettered.

2. Superarenals and Reproductive glands are stimulated by increased circulation,

3. Abdominal Viscera is stimulated.

E) Benefits: 1. Beneficial in Piles, Varicose Veins, Hernia, and Menstrual issues in Women.

2. Uterine disorders in Women are corrected. Advised after Delivery.

3. Reproductive functions are improved.

4. Sex-life is benefited.

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Standing Yoga Positions (Padahastasana, Ardhachakrasana, Ardhakati Chakrasana, Parivrtta Trikonasana)

PADAHASTASANA

A) Breathing: Inhalation and Exhalation.

B) Procedure: 1. Stand erect with both feet near together.

2. With easy Inhalation, raise both hands side- wards, going over the head with palms confronting to the front.

3. With easy Exhalation, bend forward till the face touches the fixed up knees and palms rest next to the feet.

4. Maintain the position for one minute.

5. Return to the original position slowly.

C) Parts Involved: Head, Abdomen, Back, Thighs & Legs.

D) Effects: 1. Muscles of the calf area, back viewpoint of the thighs and back are gradually extended and relaxed.
2. The muscles of spinal and abdominal area get toned up.

3. Circulation to the head is increased.

E) Benefits: 1. Legs & thigh muscles get toned up and firmness and aches are relieved.
2. Spine is straightened and becomes flexible.
3. Abdominal fat is reduced.
4. Constipation is relieved.
5. Liver and Spleen are stimulated.
6. Menstrual problems in Women are corrected.

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