1) Makarasan
Action:
Lie on your stomach with both hands bent at the elbows, bring the elbows to the ground, bend the elbows to the ground, support both palms below the chin, first bend one leg at the knees and touch the buttocks.
Then bend both the legs together so that the buttocks touch both the legs.
Time:
2 to 5 minutes
Advantage:
This seat is very useful in low
back pain, sleep disc, cervical spondylitis.
2) Bhujangasana
The shape of the body in this
asana is like that of a snake carrying a fana, hence it is called Pass
Bhujangasana.
Action:
Lie on your stomach with both
hands-on the side of the chest and keep the corners of the hands touching the
body. Keep both legs attached to each other, stretch the paws back and lean on
the ground.
This action should be done 5-10
times. Then initially place the left hand on the ground under the chest. Put
your right hand on it. Inhale and lift the head and chest. Keep your eyes on
the sky.
Exhale and return to the previous
position, the second time with the right hand on the ground and the left hand
on the right hand.
This seat should also be done
5-10 times. Change hands every time. Benefits:
i) This seat is very useful for
spondylitis, sleep disc, spinal cord.
ii) The cells of the neck get
pure blood to the muscles and the cells become strong.
iii) Strengthens and widens the
chest.
iv) Hands become stronger and
stronger.
v) This seat is very useful for
menstrual complaints of women.
3) Dhanurasana
In this asana, the body is shaped
like a bow. Hence it is called Dhanurasana.
Action:
Lie on your stomach, bend your
legs at your knees and place them on your buttocks. Hold both hands behind your
back with your hands close to your ankles.
Inhale and stretch the legs away from the buttocks, lift the head, chest, above the ground while stretching the legs. Keep your eyes on the sky. Only the abdomen will remain on the ground. Exhale so much tension and return to the previous position.
Time:
Do the seat 3 to 4 times.
Advantage:
i) This seat is very useful in
low back pain, spinal cord disease, spondylitis, stomach ailments.
ii) This seat is very useful in
menstrual diseases of women.
iii) This seat is very useful in
urinary disorders.
4) Shalabhasana
Verb 1): Lie on your stomach and keep the palms of both hands below the thighs. Inhale and lift the right leg above the waist. Keep straight at the knees.
Keep the left leg straight and straight on the ground. Stretch the toes. Repeat with the opposite foot.
Action 2): In the second act
of Shalabhasana, inhale and lift both legs above the waist, keep the legs
straight and stiff at the knees.
Verb 3):
In the third act of
Shalabhasana, keep the right hand straight by touching the ear and head. Bend
the left arm at an angle and place it on the back. Inhale and lift the right
hand over the head and the left hand, do the same with the other side.
Verb 4):
In the fourth action of
Shalabhasana, hold both hands behind your back. Inhale and lift the head and
chest. Keep your eyes on the sky.
Time:
Perform this asana 5 to 10 times
with both feet.
Benefits:
i) These seats are useful for
lower back pain.
ii) This posture is beneficial
for sleep disc spondylosis, back pain.
Action:
Sit like Vajrasana and stand on your knees. Place both hands on the heel of the foot with the back. Keep the toes on the ground. Inhale and lift to the chest. Head, neck, back.
Time:
Thus do this seat three times.
Advantage:
i) This posture is very useful
for the thyroid.
ii) This asana relieves
respiratory and lung problems.
iii) It is a very useful seat for
back pain, sleep disc, spondylosis, and spinal problems.
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