| Yoga and Health page 2 |
| By N.R.Manchanda |
| Shirshana Sit on the feet. Interlock the fingers, and place the elbows and hands on the floor. The elbows should be on the floor. The elbows should be near the knees. Place the top of the head on the floor so that the back of the head is braced by cupped hands. Raise the knees from the floor, keeping the feet on the floor, bring the trunk to a vertical position. Slowly raise the legs, bending the knees. Raise the legs straight over the trunk. Hold this position for one to five minutes. Return to feet to ground by reverse process. |
| Benefits: Shirsashana is the best asana for maintaining the health of different systems of the body, specially the nervous systems. It is unique for physical and mental relaxation. It also improves the health of entire body. |
| Halasana Perform sarvangasana, then bring both the feet to the floor behind the head, keep the legs straight and arms flat on the ground behind the back. The body should rest on the back and shoulders. Hold for 5 to 10 seconds. Slowly return the body to original position. Benefits: Improves functioning of the thyroids, cures insomnia, removes constipation and indigestion, improves the functioning of lever and spleen. |
| Yogamudrasana Sit in padmasana. Place the arms behind the back, holding the left wrist in the right hand. Eventually bend the head and return forward untill the forhead rests on the floor. Hold for 10 seconds and return gradually to upright position. Perform the asana for 3 times. Gradually increase the holding time to 3 minutes. Benefits: Cures constipation and improves the functioning of the parasympathetic nervous system. All other benefits of padmasana. |
| Chakrasana Lie on the back. Place the feet on the floor near the buttocks and the hands, fingers towards the body on the floor above the shoulders. Raise the body into an arch resting on the hands and feet. Benefits: Strengthens the nerve and muscles of the back. Cures backache and constipation. |
| Vajrasana Kneel on the floor and sit on the feet. The toes should be together with heels apart. Keep the body and the back erect, rest the hands in jnana mudra on the knees. Look at the tip of the nose. Maintain this posture for 3 to 4 minutes. Perform the asana 3 times daily. Benefits: Strengths the nerves and muscles of the legs, improves digestion. Relieves intestinal gas when performed for 3 minutes after finishing a meal. Helps in observing celibacy. Useful for constipation and meditation. |
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