Yogasanasa – Yoga Exercises
Ardha-Matsyendrasan
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Time: 2 minutes each side.
Method: Bend left knee, place left foot under right hip. Bend right knee, place right foot on left side of left knee. Hold left knee or right foot with the left hand – keep right knee on the left of left arm. Turn tunk to right, look back over right shoulder, right hand on ground or on waist as close to left thigh as possible.
Repeat with left knee bent and trunk turning to left.
Note: You may also hold hands through the gap below the raised knee.
Benefits: Increase the elasticity of the spine, and massage the abdomen and internal organs
Yogasanasa – Yoga Exercises
Sarvangasan
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Time: 2 minutes
Method:
- Lie on your back, arms alongside. Raise both legs together – taking support of hands on the hips and the elbows on the ground.
- Straighten the body – feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
- Normal breathing.
- Lie on your back, arms alongside.
- Raise both legs together – taking support of hands on the hips and the elbows on the ground.
- Straighten the body – feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
- Normal breathing.
Benefits: Promotes healthy secretion of the circulatory, respiratory, alimentary and genito-urinary systems. Keeps the spine flexible preventing the bones from early ossification. Supplies large quantity of blood to the spinal roots of the nerves, thereby giving them sufficient nourishment.
Yogasanasa – Yoga Exercises
Halasan
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Time: 2 minutes
Method:
- Lie on your back, arms alongside.
- Raise legs an in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed and touching the ground.
- Arms stay on ground as in the beginning, palms on the ground.
- The posture resembles the shape of a plough
Benefits: Makes the spine flexible, creates energy, and blood of the muscles of the back. Aids the functioning of the thyroid and thymus glands thus helping retain the individual’s youthful physical characteristics for a longer period.
Yogasanasa – Yoga Exercises
Pavan-Muktasan
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Time: 1/2 minute each leg
Method:
- Lie down on your back.
- Breathe in.
- Then fold the left leg from the knees.
- Hold the fingers together and bring the folded leg to touch the stomach.
- Lift the head and touch the nose to the knee. The other leg remains straight. Hold the breath.
- Come to original position and leave the breath.
- Follow the same for the other leg.
NOTE: This asan can also be done with both the knees folded.
Benefits: Removes gas from the abdomen and reduces abdominal fat. Increases the flexibility of the knees and hips.
Yogasanasa – Yoga Exercises
Matsyasan
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Time: 1/2 minute
Method:
- Sit with legs an in Padmasan – knees bent, feet on opposite thighs, heels towards the abdomen.
- Lie on your back. Placing hands near the head for support.
- Lift your back above the ground; keep the top of your head on the ground over a padded surface, e.g., a towel.
- Keep your hands and your feet.
- Normal breathing.
Benefits: Makes the neck flexible and strong, increases the size of the rib cage, widens the windpipe and thus helps deep breathing. Relieves the neck after sarvasang.
AnandNataraj 