Paschimottanasana (Sitting forward bend)
Sthiti: Dandasana. Sit with legs stretched forward, feet together, palms pressing on the ground by the side of buttocks, back erect, chin up and gaze straight ahead.
Inhale, raise both the arms sideways at shoulder level parallel to the ground
Raise the arms further up as you inhale, biceps touching the ears and stretch the trunk from the coccyx region. Palms facing forward.
Exhale, bend forward from the lower back, arms parallel to the ground.
Exhale completely, form hooks with index and middle fingers of both hands and catch hold of the big toes respectively. Bend further forward and rest your face on the knees. Keep your legs straight without bending the knees. Hold for 10 to 15 breaths.
Release the fingers, come back parallel to the ground.
Inhale, come to vertical, as in 2nd position
Bring the hands down sideways as you exhale, as in 1st position
Return to sthiti. Relax
Makes the spine flexible, strengthens the thighs.
Stimulates the spinal nerves and back muscles.
Reduces girth and slims down the waist and abdomen.
Good for digestive, gastric and intestinal problems, seminal weaknesses, piles and dyspepsia.
People with chronic constipation, heart ailments, back problems and spondylosis should avoid this posture.
Pavanamuktasana (Wind relieving pose)
Sthiti: Lie down on the back with legs together. Stretch the arms above the head, biceps touching the ears and palms facing the ceiling.
Inhale, raise the legs up to 45° without bending the knees.
At 45° exhale and with inhalation further raise the legs up to 90°. Bring the arms down.
With exhalation bend the knees and pull them towards the chest. Hold them with your arms around them.
Lift your head, place the forehead or the chin on the knees and breathe normally 10 to 15 times.
With inhalation bring the head on to the ground, releasing your arms. Straighten both the legs to 90°.
Exhale, lower the legs to 45°.
Inhale here, lower the legs further down till it touches the ground with exhalation
Relax in Savasana.
Helps tone and strengthen the core muscles and helps rid of abdominal fat.
Increases the circulation of blood to the internal organs of the body.
Helps to get rid of any gases that are trapped in the large intestine.
Loosens the spinal vertebrae and strengthens the muscles of the lower back.
Helps massage the reproductive organs and pelvic muscles.
Good for menstrual disorders.
Hernia patients and those who have recently undergone abdominal surgery, injury in the spine or sciatica and pregnant women must avoid this posture.
Kumbhakasana (Plank pose)
Stand on the knees and place your palms in front of them at a comfortable distance
With wrists, elbows and shoulders in line with one another stretch your legs behind staying on toes. Let the neck be in line with the body, not dropped down or raised up.
Contract the abdominal muscles and hold the whole body in line, without bending the knees or lowering the waist for 10 to 15 breaths.
Drop your knees down one after the other and sit back on your heel, touching the forehead to the ground as in Balasana. Relax
Helps in toning the core muscles, including the abdomen, chest, and lower back.
Strengthens the arms, wrist, and shoulders.
Strengthens spine muscles.
Those suffering from injury in the arms or wrists, legs, including the upper leg at the thighs must avoid this posture. Also, those suffering from low or high blood pressure should avoid this pose as