Ardha-Matsyendrasan
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. 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
Sarvangasan
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.
Halasan
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.
Pavan-Muktasan
Time: 1/2 minute each leg
Method: Lie down on your back. Breath 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.
Matsyasan
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 an 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.
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.
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.
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.
Bhadrasan
Time: 2 minutes
Method: Sit holding feet together, heels as close to body as possible. Head up, chin down.
Normal breathing. Specially recommended for those suffering from urinary disorder. The
pelvis, the abdomen and the back get stimulated through a plentiful supply of blood.
Benefits: Keeps the kidneys, the prostate and the bladder healthy.
Vajrasan
Time: 2 minutes
Method: Sit on your heels. Hands on knees, abdomen drawn in, chest up, back straight,
shoulders squared, head erect. Normal breathing.
Benefits: Aids digestion and helps cure sciatica.
Paad-Pashchimottana san
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.
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