Facilitates maximum stretching of the body. It frees the body from the harm of faulty postural habits, tenses the usually relaxed abdominal and pelvic muscles, and offers rest and relaxation when a non-stretching relaxed and passive attitude is maintained.
Limitations: Acute cardiac problems, kyphoses
1. Lie on stomach, legs stretched out, point toes outward, place palms on floor by side of chest
2. Lift head and shoulder backward without pressure on palms while inhaling 3 seconds
3. Retain breath 6 seconds
4. Return to starting position while exhaling 3 seconds.
Adjusts minor displacements of vertebra, relieves vertebral foramen of undue pressure, exercises deep muscles of spine and back, promotes spinal circulation and helps maintain elasticity of spine. Yogis believe it increases body heat, prevents disease by aiding elimination and activates bio-energy potential by influencing various plexuses and nerves.
Limitations: Abnormal inflammation, cardiac problem, hernia.
- Stand erect, feet 24 inches apart, parallel.
- Raise right arm straight up until vertical.
- Bend laterally to left inhaling 2 seconds, sliding left hand towards left ankle.
- Hold breath 4 seconds.
- Return to normal exhaling 2 seconds.
- Repeat other side.
Ordinarily less used muscles of the sides are stretched and developed. There is a strengthening effect on abdominal and pelvic organs. During movements, internal organs of the sides receive compression.
Limitations: Spinal problems, Ptosis, Hypertension.
- Sit, stretch legs fully, toes inwards.
- Inhale 3 seconds.
- Exhaling 3 seconds, bend forward and touch toes, with outstretched hands, head touching knees drop elbows.
- Retain position for 6 seconds.
- Inhaling 3 seconds, return to starting position.
Benefits: Good for hamstring and calf stretching. Helps resolve disc prolapse.
Limitations: Acute disc prolapse, Resolving Disc Prolapse, Gross Osteoarthritis of the knee, Cardiac problems, Hypertension, Pregnancy, Abdominal Disorders.
1. Sit, legs stretched, knees together.
2. Stretch arms at shoulder level,parallel to the floor,palms facing down.
3.Exhaling, twist from waist, moving arms and head together.Maintain parallel position of the arms throughout.
4. Return inhaling.
5. Repeat on the other side, 2 rounds.
Benefits:Helps relieve muscular back pain (low, mid or inter-scapular), Ankylosing spondilytis, Mild Osteoarthritis of the spine.
Limitations:Acute and resolving lumbar disc prolapse, hernia.
To learn more about the Asanas taught at The Yoga Institute, visit the Asana stall during the WHY Convention on 25th & 26th December 2012, at The Yoga Institute, Santacruz, Mumbai. Click here to register for the event.