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Posture : It is considered as the best asana among all the asanas, as it activates most of the important glands and help improve their function. Even old books on Yoga proclaim importance of this asana.

Pre position: Supine Position.
How to do the Asana:


1. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor. Attain the Uttanpadasana posture.

2.Exhaling raise the waist and push the legs backward over the head.

3.Support the waist with both the hands, using your hands get the legs, waist and back in one straight line and stabilize them in this position, stretch the toes towards sky. Keep the sight on the toes.

4.Continue normal breathing.

Position: One should concentrate on getting the legs, waist and the back in one straight line and this line making 90 degrees with ground. In this asana the arms up to the elbows are placed on the floor. The body from feet to the shoulders is in straight line, only the chin is placed in the Jugular notch forming a tie which is called ‘Jalandhar Bandha’. Because of this ‘Bandha’ jaws can’t be opened.


1.Inhale and exhaling, slightly lower the legs towards head and maintaining the balance of the body remove the hands supporting the waist back to the normal position.

2.Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana.

3.Exhaling, bring legs back to the normal position without jerk or speed.

Duration : This asana is difficult in the beginning especially for women with heavy hips and men with big belly’s. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results.

Most of the times we remain either in standing or sitting position. Quite opposite position is taken in this asana. This helps improve the blood circulation as impure blood easily reaches the heart.
The ‘Jalandhar Bandha’ pressurizes the thyroid glands and to some extent pituitary gland thus helps improve their function.
To some extent you can get the benefits of Shirsasana (up side down) in this posture.
This asana controls and cures the diseases related to genital organs, constipation.
It also helps cure varicose veins and haemorrhoids.
Precaution : People suffering from headache, brain diseases, blood pressure, heart related ailments etc. should not do this asana without expert guidance.
Do & Don’t Do
– Keep the legs straight in knees with toes pointing to the sky.
– Raise the entire back & buttocks off the ground.
– Legs, hips and back are in one straight line.
– Hands, upper arm & elbows on the ground while supporting the back behind chest.
– Shoulders resting on the ground.
– Head straight and eye sight fixed on the raised toes.
– The chin resting in the sternal notch. (In Chin lock position)
Don’t  do
– Do not bend the legs in knees.
– Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position.
– Do not move the neck or overstrain it in chin lock position.

NOTE: As the Jalandhar bandha is practiced in this asana, it becomes necessary to practice the Matsya Bandha immediately after releasing the Sarvangasana. One should practice Matsyasana.


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Basic Breathing (Pranayama)

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PRANAYAMA :    A BREATHING EXERCISE:Yogic breathing or pranayaam revitalises the body steadies the emotion and creats great clarity of the mind. Yoga breathing exercises are performed sitting down with the spine neck and head in a straight line in the lotus pose.

Kalpabhati is a kriyas of purification besides being a pranayama. The forced exhalation rids the lower lungs of the stale air making way for a fresh intake of oxygen rich air in cleansing the entire respiratory system. This is a wonderfully invigorating exercise to begin your pranayam. By increasing the amount of oxygen in the body its effect is to clear the mind and improve concentration.

Kalpabhati to see


Effective for cardiovascular problems.
To clear the mind and improve the concentration
Description of the asana

1. Sit in ardha padmasana (lotus )–But if you have knee ache,sit on a bench or chair.Keep the feet crossed on a rug or a carpet.

2.Take two normal breaths.

3.Inhale, Now exhale, pulling in your abdomen and inhale, relaxing your abdomen.

4.Repeat 20 times, keeping a steady rhythm and emphasising the exhalation each time.

5.Inhale fully and hold your breathe as long as you can.

6.Slowly exhale.
Anuloma Viloma  click to see

In this alternate nostril breathing exercise, you inhale through one nostril, retain the breath, then exhale through the other nostril in a ratio of 2:8:4. If you are really healthy, you the will breathe predominantly through the Ida nostril for about one hour and fifty minutes, then through the other nostril. But in many people this natural rhythm is disturbed. Anuloma Viloma restores an equal flow, balancing the flow of prana in the body.

Description of the asana

Close your right nostril with your thumb and keeping it closed breathe in through the left nostril counting up to four.
Hold your breath and count to sixteen while opening the right nostril and closing your left with your third finger.
Breathe out slowly through the right nostril to a counterfiet.
Repeat the exercise but breathe in through the right nostril and out through the left.

It’s a kind of meditation which improves concentration memory and confidence. This extended exhalation makes it a very beneficial exercise for pregnant women, in preparation for labour. Sometimes known as the humming breath, Brahmari also gives a sweet clear voice and is highly recommended for singers.

Description of the asana

To practise Brahmari….click to see

1.You partially close the glottis as you inhale through both nostrils, making a snoring sound
2.Then exhale slowly, humming like a bee.
3.The inhalation clears and vibrates the throat area.

4Humming while you breathe out, enables you to spin out the breath and make a longer exhalation.

5.You should repeat Brahmari five to ten times.


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