Yogasanasa & Benefits : Part II

Yogasanasa – Yoga Exercises

Bhujangasan

 

Time: 1/2 minute

Method:

• Lie on your stomach, forehead on the ground, hands under shoulders.
• Raise your upper body by the strength of the back muscles, head up.
• Don’t take help of the hands, they may remain on the ground or held on the back over the hips.

Benefits: Helps in keeping the dorsal spine elastic and strong. Backache due to overstrain can be thus relieved. Helps considerably in reducing abdominal fat.

Yogasanasa – Yoga Exercises

Dhanurasan

 

Time: 1/2 minute

Method:

• Lie on your stomach.
• Bend knees, hold the ankles.
• Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground.
• Look up.
• After releasing the posture lie for a while in Shavasan

Benefits: Reduces abdominal fat. The compressing of the spinal column, pressing the nerves with the scapulae (the winged bones at the back attached to the arms) minimizes blood circulation while in the asan. But when the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.

Yogasanasa – Yoga Exercises

Chakrasan

 

Time: 1/2 minute

Method:

• Lie on your back.
• Bend knees, place feet apart and close to hips, place hands overhead, palms besides ears and shoulders.
• Push with hands and, without moving feet, raise trunk as high as possible to curve the back into an arch.
• Look on the ground between the hands.

Benefits: Builds a flexible back, stimulates the nerves of the spine. One of the powerful back bending postures.

Yogasanasa – Yoga Exercises

Bhadrasan

 

Time: 2 minutes

Method:

• Sit holding feet together, heels as close to body as possible.
• Head up, chin down.
• Normal breathing.

Benefits: Specially recommended for those suffering from urinary disorder. The pelvis, the abdomen and the back get stimulated through a plentiful supply of blood. Keeps the kidneys, the prostate and the bladder healthy.

Yogasanasa – Yoga Exercises

Vajrasan

 

Time: 2 minutes

Method:

• Sit on your heels.
• Hands on knees, abdomen drawn in, chest up, back straight, shoulders squared, and head erect.
• Normal breathing

Benefits: Aids digestion and helps cure sciatica.

Yogasanasa – Yoga Exercises

Paad-Pashchimottanasan

 

Time: 2 minutes

 Method:

• Lie on your back, legs straight, arms overhead, hands together, palms facing up.
• Sit up, take hands overhead, back straight.
• Then bend forward to hold the big toes, head between arms and touching the knees

Benefits: Reduces abdominal fat. Removes wind from the intestines and increases appetite.