Wednesday, February 20, 2008

Paschimottana Asana and Chakara asana

Paschimottana Asana

“Paschimottan” means fully stretched spine. In this asana, the back will be stretched completely to bend forward, so it is called Paschimottana asana.
Benefits: This asana plays an important role in reducing obesity and pot belly. By doing this asana, the spinal cord will become more flexible. For women, it corrects irregular menstruation and cures all the diseases relating to monthly periods. This asana cures the problems relating to liver, spleen and sciatica. The legs and knees will be strengthened. Shrinking of spine will be stopped, so one will remain young by doing this asana. Needless to say, this asana cures diabetes, urinary problems and helps the functioning of the kidneys.
How to do it: Sit on a carpet and stretch out the legs. Now raise the hands upward while breathing in as shown in photograph 1. While breathing out, slowly bend forward and hold the toes with your hands. Knees should not be raised upwards. See photograph 2. Be in this position for a while. Now breathe out completely and take the stomach inside, bend forward and place your head in between the knees. See photograph 3. Be in this position for 10-20 seconds. Now breathe in while coming to the normal position. Relax in Savaasana.
One should remember that this asana is not as simple as its description. It should be practiced steadily and regularly. Within two to three weeks this can be done perfectly.
Chakara Asana
The word “Chakra” means wheel. In this asana, body assumes the shape of a wheel, so it is called Chakra asana.
Benefits: This is another important asana that keeps us young and energetic forever. The muscles of the spinal cord become flexible, strong and healthy. It removes the stiffness of the spine. Where stiffness is the sign of old age, by doing this asana regularly, aging can be delayed. Fat around the waist will be dissolved. Obesity can also be reduced. All types of disorders relating to stomach will be cured. Palms, calf muscles, knees thighs, waist, back, arms and other parts of the body will become strong, healthy and get activated.
How to do it: Lie on your back on a carpet. Bend your legs at knees and bring the heels nearer to the hips and place the hands as shown in photograph 4. Now have a deep breath and raise the body upwards and hang the head down, so that the weight of the body resets on the hands and legs as shown in the photograph. Be in this position for five seconds in the early stages of practice, and raise the duration up to 15-20 seconds. Repeat if you con. Relax in Savaasana.
One should keep in mind that both Paschimottana asana and Chakra asana should be done very carefully.

Tuesday, February 19, 2008

Pavanamuktasana A and B

Pavanamuktasana A
How to do: Lie on your back. Bend the right leg and wrap-your hands round it just below the knee. Take a deep breath. While exhaling, raise your chin and also bring the knee towards it. The thigh will touch the stomach. When the position on picture 9 is attained, you should have exhaled fully and your forehead should touch the knee.
After remaining in this posture for five seconds, inhale deeply while you lower your head and without unwrapping the palms reach the position in picture 8. Now exhale again and reach the position in picture 9. Repeat the asana 10 times and then do similarly using the left leg.

Pavanamukthasana B
Stretch yourself on the back. Bend both the knees and wrap your hands around the legs under the knees. The fingers of both hands will be entwined. Take a deep breath. As you slowly exhale, bring the head forward till the forehead is between the knees (see the picture). At this position the thighs should be pressed against the stomach. After about five seconds, inhale deeply as you slowly lower the head and relax the thighs to reach the former position. Again exhale and bring the forehead to the knees. Repeat the exercise ten times. While in pavanamuktasana A, each thigh presses again the stomach, in the present one, both the thighs simultaneously press against the abdomen. The abdomen becomes strong and digestive powers are enhanced. The asana relieves gastric trouble and is useful for patients’ sufferings from piles. Those worried about a paunch should do this exercise.

Friday, February 15, 2008

Merudandasana A, B

Merudandasana A
Stretch yourself on your back. Press the hands on the ground on either side of the body with the palms facing the ground. Inhale deeply and raise the right leg two feet from the ground without bending the knee. After holding the breath for five seconds, lower the leg to the ground. Similarly, take a deep breath, raise the left leg and after five seconds release the breath and lower the leg. The exercise can be done 10 times for each leg. This asana strengthens the lower body.

Merudandasana B
Lie on your back. Legs should touch each other and palms should rest on the ground on each side of the body. Take a deep breath and raise the legs to about 2 feet from the ground. The knees should be straight. Hold the breath for five seconds. Slowly exhale and bring the legs to the ground. Repeat the asanas for ten times. This will strengthen the vertebra and stop the accumulation of fat in the lower stomach region.

Thursday, February 14, 2008



Yoga is a subject in the text of ancient Indian medical sciences, which deals with body as well as mind. Yoga is a detailed concept inclusive of Suryanamaskara, asanas, pranayama, besides yama, niyama, dharana ect. Among all, Suryanamaskara is a set of 12 comprehensive asanas which offers a sound health and suits to all, irespective of sex, age, caste and religion.
It is necessary to understand that suryanamaskara does not relate to a particular religion. It is just like air and water. The sun is a Universal property and it is the privilege that everybody can make use of in a better way. Suryanamaskara is a complete exercise which consists of 12 kriyas that keeps the body and the mind healthy. Suryanamaskara can be practiced by everybody, regularly and gradually. For any exercise continuity and regularity are the essence and suryanamaskara is no exception to this principle.

Before the action one should pay attention to the following:
· It is better to practice under the direct sun early in the morning, or select a well ventilated place.
· Prefer wearing cotton clothes which would allow free movements of the body.
· Never look at the sun directly while practicing, it is better to close your eyes.
· Never hold your breath. Breathe normally all the time.
· Do not strain your body to an unbearable extent at any stage. Slow and steady…applies here also.
· It is suggested to consult your doctor before starting this exercise, if you are above 45 years of age or suffering from any other ailments.
During the first week of practice, one should do the first three actions and after that go on adding one action each day. Within 15 to 20 days all the 12 actions can be learned. Completion of 12 actions in one time is called one avrutha (Cycle). Nine avruthas are called one Garland. In the beginning one can do two or three avruthas, and after sufficient practice one garland can be done to get the maximum benefit.
Starting Position:
Stand erect with feet together and hands by the sides. Take a deep breath.
Position 1:
Exhale; Bring the hands together at the chest in the “Prayer Position”, centering the body.
Position 2:
Inhale; Stretch the arms over the head. Arch back.
Position 3:
Exhale and bend forward. Put the hands on the floor next to the feet. Make sure that the fingers are in line with the toes. Bend the head in to the knees.
Position 4:
Inhale; Stretch the right foot back as far as possible. Put the right knee on the floor. Stretch the head upwards.
Position 5:
Retain the breath; Bring both legs back so that the entire body is in a straight line from head to heels (“Push – up” Position).
Position 6:
Exhale; Drop the knees to the floor. Lower the chest straight down so that it is on the ground between the hands. Bring the forehead (or Chin) to the floor.
Position 7:
Inhale; Slide the body forward. Arch up and back. Legs and hips remain on the ground (“Cobra” position).

Position 8:
Exhale; Raise the hips. Drop the head between the arms; Stretch the heels towards floor (“Inverted-V” position).
Position 9:
Inhale; Bring the right foot forward between the hands (fingers and toes in line). Drop the left knee to the floor and stretch the head up (same as position 4).
Position 10:
Exhale; bring the left leg forward next to the right leg. Keep the hips up as high as possible and bring the forehead in towards the knees (same as position 3).
Position 11:
Inhale; Stretch up. Bring the arms straight up over the head and arch back (same as position 2).
Position 12:
Exhale; drop the arms down next to sides and relax, (same as starting position).


Some asanas which will be effective in curing diseases like diabetes, gas problems, back pain, arthritis. In addition, these asanas keep obesity at bay, flatten stomach and give good shape to the body which makes one look and feel young. The only requirement is that these asanas should be practiced steadily and continuously for a period of three months to get the expected results.
Before going through the asanas, it is necessary to follow the given precautions:
· These asanas are for people below 45 years, if they are new to any type of exercises. However, everybody can do the asanas under personal guidance.
· People suffering from high BP and heart ailments should be careful while doing these asanas.
· All beginners should first do a few of the easier asanas for 4-6 weeks before beginning these.
· These asanas should be practiced steadily; force should not be applied at any stage.Now let us go into details of some of these asanas.


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