VIPARITA KARANI MUDRA

         VIPARITA KARANI MUDRA

How to do:

Step-1:

         It is nothing but SARVANGASAN with a little difference.

Step -2:

       

 Instead of holding the trunk in hands as in Sarvangasan, the buttocks are to be held in hands making a straight line  of the fore arms,buttocks and legs.

Step-3:

           

           While keeping in that position ,one must keep dharana or concentration on manipura chakra or navel.

Benefits:

1.It stops aging process and postpones death. 

2. Increases gastric fire. 

3. One may have  more hunger after performing the mudra. 

BHUJANGASAN(Cobra Posture)

                  BHUJANGASAN(Cobra Posture)

                           This asan strengthens the chest and neck muscles.Owing to good blood circulation ,blood will be purified .It strengthens the spine and tones up thyroid gland.Throat problems and Asthma also will be cured.It relieves Rheumatism and Constipation.

HOW TO DO:

Step-1:

        Lie full length on the floor on the stomach with the chin touching the ground on a soft blanket.

Step-2:

       Keep the hands by the side o f the chest ,such that both the palms touch the ground and the fingers together pointing towards the head.

Step-3:

      While inhaling ,resting on the palms,raise the head first and then the upper portion of the trunk slowly up to the navel only.

Step-4:

         Raise the head as far as possible.

Step-5:

       Be in the same position for a few seconds and while exhaling ,come back to the original position gradually.And continue to do the asana for three times.

SALABHASAN (Locust posture)

                     SALABHASAN (Locust posture)

            In this asan the abdominal muscles will be expanded where as in UTTANAPADASAN these will be contracted. It relieves pain in the knees ,hips and low back pain very effectively which is caused by heavy work. It cures constipation. 
     
          But those who are suffering  from severe low back pain better not to practice the uttanapadasan and salabhasan with both the legs.

How to do :

Step-1:

           Lie full length on the floor on the stomach with the chin touching the ground on a soft blanket.

Step-2:

            Keep the hands by the side of the trunk such that the palms touch the ground.

Step-3:

            As in uttanapadasan, raise the left leg with inhalation as far as possible without bending at the knee ,stretching the toes.

Step-4:

               For a few seconds ,be in the same posture and bring it down with exhalation .

Step-5:

             Similarly,do the same procedure with the right leg.

Step-6:

              Then do with both the legs together.

PAWANA MUKTHASAN (Leg Lock Posture)

          PAWANA MUKTHASAN (Leg Lock Posture)

                 This asan helps to remove gaseous accumulations in the stomach.It improves digestion and cures constipation and joint pains.

HOW TO DO:

Step-1:

        Lie flat on the back on a soft blanket.

Step-2:

       Keep the feet together and place the hands by the side of the trunk,palms touching the ground and take few deep breaths .

Step-3:

       while inhaling ,raise the left leg bending at the knee.Keep it at 45 degrees to the ground .Keep the right leg firmly on the ground.

Step-4:

       Hold the left leg at the knee by interlocking the fingers of the hand.

Step-5:

      While exhaling,raise the head and bend the left leg and press the knee to the chest and place the chin above the knee.

Step-6:

     Taking normal breath ,be in the same posture for few seconds.

Step-7:

     Inhale and bring back the head to the ground  as in original position .

Step-8:

     Release the interlocking of hands and place the hands by the side of the trunk .

Step-9:

      While exhaling bring back the leg to the ground gradually.take normal breath.

Step-10:

 The same procedure can be continued with the right leg and also both the legs together at a time.