SETHUBANDHASAN ( Bridge pose)

              SETHUBANDHASAN

        This asan gives great relief for low backache and strengthens the heart. Those who suffer from low backache, if practiced 10times both morning and evening, get complete relief.

How to do :

1. Lie down flat on a smooth blanket. 

2. Bend both the legs at the knees allowing the heels to touch the buttocks. 

3. Hold the ankles with both the hands. 

4.While inhaling lift the trunk slowly by creating a bridge like posture. 

5. Be in that position for a comfortable time and come down while exhaling. 

DHANURASAN (Bow Posture)

           DHANURASAN (Bow Posture) 

   This asan reduces rheumatic arthritis and respiratory problems and removes constipation. This asan strengthens legs, hands, chest and heart.

How to do:

1. Lie full length on the floor on the stomach on a soft blanket. 
2. keep the hands by the side of the trunk and bend the kneesand hold the ankles by the hands. 
3. Inhale, raise the hips, head and chest  gradually to form an arch in the final posture. 
4. Take normal breathing and be in the same posture for 1to 2minutes. 
5. Relax the legs by releasing the hands and come back to the normal position gradually. 
6. This is a counter pose for paschimottanasan.