Yoga for Health - Bhujangasana

Bhujangasana

Sthithi : Prone posture

Practice

1. Bend the arms at the elbows and place the palms. Beside the lower chest at the level of the last rib , exerting least presssure on the palms.Keep the elbows close to each other and let them not spread out.
2. Inhale and come up until the elbows are straight
3. Arch the dorsal spine and neck backwards as far as you can.
4. Maintain the final position with normal booking for half a minute with least pressure on the palms.
5. While exhaling come back to stithi position
6. Repeat this five times
7. Relax is Makarasna

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Navasana

Navasana

• Bring the hands by the side of the body
• Inhale deeply and raise the legs , hands and trunk off the ground
• Keep the legs at an angle about 30 to 35 degree from the floor and the top portion of the hand in line with the toes. Simultaneously , raise the hands at the shoulder level parallel to the ground. Lock towards the toes. Exhale slowly and lower the legs, head and trunk.
• Repeat 10 times , relax is Savasana

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Naukasana

Naukasana

Sthithi : Prone

Practice

• Inhale and simultaneously raise the trunk, head , the stretched-out arms and legs off the ground , keeping the legs and the arms straight
• The body should be supported only on the abdomen, a position which makes the body look like a boat
• Exhale and return to sthithi
• This completes one round of asana. Continue ten such rounds for maximum benefit.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Halasana

Dharana forms an important component of treating obesity with Yoga. It involves nothing but a complete awareness of the part of the body that is stretched during the practice. While you are in the final posture of the asana , you are expected to concentrate fully on the part that is being stretched. This phase of focusing the mind on the zone is what is called a Dharana.

Yoga is a way of life. It is not just about doing some asanas or vigorous exercises . It requires commitment and internal awareness to change your lifestyle. A balanced state of mind is to be practiced under all situations. Thus a balance between the rate of energy production and expenditure is restored naturally by resulting in the growth of the personality at both physical and mental levels.


Halasana

Sthiti : Supine Posture

Practice

• Inhale , raise the legs together slowly (without bending the knees) till it forms about 45 degree to the ground.
• Continue to Inhale and raise the legs further to 90 degree position and simultaneously bring the arms down placing them next to the buttocks.
• Exhale , raise the buttocks and the trunk without lifting the head. Support the back by the palms . Rest the elbows on the ground firmly to give better support to the back.
• Maintaining the legs parallel to the ground , straighten the trunk by pushing it up with the hands till the chin is well set in the suprasternal hollow. Inhale in this position.
• Exhale, bring down the toes further to touch the ground , release both hands and rest the arms straight on the ground, parallel to each other, with palms facing the ground.
• Maintain this position for one minute with normal breathing.
• Inhale , come back slowly step by step to rest the trunk on the floor.
• Now exhale and bring down the legs to the ground
• Relax in Savasana

Note

Make sure that you have achieved perfect balance before you release the hands supporting the trunk.

Benefits 

It stretches and stimulates the back muscles , spinal joints and lumbar nerves . It also enhances blood flow to the neck , activating the thyroid  and keeps the spine flexible.

Limitations

People with spinal disorders , hypertension and cardiac problems are advised to avoid this asana.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."