Ardha-matsyendrasana (Lateral spinal twist pose)

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1 Ardha-matsyendrasana (Lateral spinal twist pose) 1. Sit upright, and stretch out the legs. 1. Fold the left leg at the knee so that the heel presses the pelvic bones (anus). 2. Bend the right leg also at the knee. 3. Bring it over the left leg. 4. Rest it by the side of the bent knee. 5. Catch the toes of the right foot with the fingers of the left hand. 6. Take the right hand back, twisting the trunk and touch the navel. 7. Twist the shoulders and neck towards the spinal cord. 8. Fix the eyesight on the elbow. 9. Retain this pose. 10. Repeat for the other side of the body. Sitting upright, inhale. While pressing heel against anus, exhale. Placing hands over knee, again inhale and touching the navel, exhale. Practice one minute up to three minutes. The duration can be increased up to ten minutes. 1. It massages the chest, ribs, neck, navel and abdominal organs. 2. It strengthens and stretches the spine and every single vertebra.

2 Ustrasana (Camel pose) Ustra is a camel, used for transpiration in desert regions. The shape of this asan is like an ustra. After performing forward bending asana, this posture should be done to maintain balance of the spine. Sit on your knees. Face the toes down. Keep the 1. knees slightly apart. 1. Bend the neck, chest and back, stretching the hands over the head. 2. Bend backward while exhaling. 3. Place the palms on each heel. 4. Stretch the chest and stomach fully. 5. Remain in this position. 6. While inhaling, come to normal position. Practice up to three minutes, while inhaling and exhaling. 1. It helps in digestion, elimination of the feces and back pain. 2. It is a very helpful for diabetes, dyspepsia and dharana.

3 Singhasana (Lion pose) The shape of this asana is like a lion, hence the name. 1. Sit on the heels with the knees underneath. 2. Place the palms next to the knees. 1. While exhaling, hang the tongues out from the mouth. 2. Exhale with full force, making the sound "aaa" so that the face and chest become red. Thirty seconds up to three minutes. 1. It makes the whole body active, makes the voice sweet and improves clarity of speech. 2. It also improves eyesight.

4 Siddhasana (adept's pose) The shape of this asana is like a lion, hence the name 1. Sit erects with the spine straight. 1. Stretch out the legs. 2. Catch the left foot, bending it at the knee. 3. Place the heel such that it presses against the reproductive organ. Lifting the right foot, place the right heel over the left ankle. 4. Place hands in Brahmamudra, with the right palm above the left palm, both palms upwards, near the navel. Increase as much as is convenient. 1. This asana helps in obtaining victory over lust, awakening energy, circulation of the vital flow in the spine and cessation of mental tendencies. 2. It is very good for spiritual practice of Brahmacharya (celibacy).

5 Vajrasana (Adamantine pose) and suptavajrasana There is a vajra nerve in the body. By controlling that nerve through this asana, personal vigour isincreased. In addition, vajra refers to the weapon of Indra. Through this practice the body becomes strong and vigorous. 1. This is a sitting posture. 1. Bend the legs. 2. Place them under the hips. 3. The soles of the feet are facing back and upwards. 4. The buttocks rest between the heels. Touch the toes to each other. 5. Rest the hands on the knees. 6. Keep the spine neck and head erect. To perform Suptavajrasana. 1. assume the previous position. 2. Bend backward using your hands for support. 3. Place the head on the ground, keeping the neck relaxed. 4. Keep the knees together. Rest the hands on the thighs. Breathe normally. 5. To conclude the posture, turning to the left side with the support of your left hand, raise yourself up while exhaling. 6. Return to the original vajrasana position. Practice this posture as much as you can. After meals, perform this asana for at least ten minutes. 1. This asana activates the functions of digestion, develops memory power and increases energy of the brain. 2. It helps in reducing sleepiness, hot temper, and excessive fat in the thighs. 3. Due to increased circulation of blood, the thigh muscles, and the backbone and shoulders tone up. 4. In turn, all of those areas work in the right way.

6 Sukhasana The Easy Pose or Sukhasana is a relaxation pose intended for Meditation. It promotes inner calm and straightens the spine, opens the hips, and relieves tiredness. As the name suggests, this pose is very easy to do. In this section, learn how to do the Easy Pose 1. Sit down on the floor or a Yoga Mat. 2. Cross your legs, placing your feet below your knees. 3. Clasp your hands around your knees. 4. Keep your head and body straight. Sukhasana opens the hips and stretchs the spine. It promotes grounded ness and inner calm and relieves physical and mental exhaustion and tiredness. It intensifies the state of serenity, tranquility, and eliminates anxiety This asana should be avoided in case of recent or chronic knee or hip injury or inflammation

7 Goduhasana Goduhasan posture It is known as goduhasan, the posture of a cowherd milking a cow -- the same posture as a cowherd milking a cow. In that posture Mahavir was Enlightened. Never before and never afterwards has anyone achieved Liberation in that posture. Goduhasan increases the virya and provides energy required for difficult physical, mental and spiritual goals.

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