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BHADRASANA (THE FIRM / AUSPICIOUS POSTURE)

Bhadhra means firm or auspicious.

Technique 

  • Sit erect with the legs stretched out straight in the front.
  • Keep the hands beside the hips. This is Dandasana.
  • Now put the soles of your feet together.
  • Exhale and clasp your hands together over your toes. Pull your heels as close as possible up to perineum region.
  • If your thighs are not touching or are not close to the floor, place a soft cushion underneath the knees for support. This is the final position.
  • Stay here for some time.

Benefits

  • Keeps the body firm and stabilize the mind.
  • Keeps the knees and hip joints healthy.
  • Helps to relieve knee pain.
  • Acts on the abdominal organs and releases any tension in the abdomen.

A Word of Caution 

  • Avoid this practice in case of severe arthritis and sciatica.

SHASHANKASANA (THE HARE POSTURE)

Shashanka means hare.

Technique 

  • Sit in Vajrasana.
  • Spread both the knees wide apart, keep the big toes touching.
  • Keep the palms between the knees.
  • Exhale and slowly stretch them full length.
  • Bend forward and place the chin on the ground.
  • Keep the arms parallel.
  • Look in front and maintain the posture.
  • Inhale and come up.
  • Exhale and come back to Vajrasana
  • Stretch your legs back to Visramasana

Benefits

  • It helps to reduce stress, anger etc
  • It tones up reproductive organs, relieves constipation, improves digestion and relieves back pain.

A Word of Caution 

  • Please avoid this posture in case of acute backache.
  • Patients with osteoarthritis of the knees should exercise with caution or avoid Vajrasana.

VAKRASANA (THE HALF SPINAL TWIST POSTURE)

Vakra means twisted. In this asana, the spine is twisted which has a rejuvenating effect on its functioning.

Technique 

  • Bend the right leg, and place the right foot beside the left knee.
  • As you exhale, twist the body to the right.
  • Bring the left arm around the right knee and clasp the right big toe or place the palm beside right foot.
  • Take the right arm back and keep the palm on the ground with the back straight.
  • Remain in the posture for 10-30 seconds with normal breathing and relax.
  • Take out your hands with exhalation and relax.
  • Repeat the same on the other side.

Benefits

  • Increases flexibility of the spine.
  • Helps to overcome constipation, dyspepsia.
  • Stimulates pancreas and helps in the management of diabetes.

A Word of Caution 

  • Please avoid this posture in case of severe back pain, vertebral and disc disorders, after abdominal surgery and during menstruation.

ARDHA USTRASANA (THE HALF CAMEL POSTURE)

Uṣṭra means camel. The final version of this asana resembles the hump of a camel. In this version, only the first stage (half) of the asana is being practiced.

Technique 

  • Sit in Vajrasana
  • Now stand on your knees.
  • Place the hands on the waist with fingers pointing downward.
  • Keep the elbows and shoulders parallel.
  • Bend the head back and stretch the neck muscles; inhale and bend the trunk backwards as much as possible. As you exhale, relax.
  • Keep the thighs perpendicular to the ground.
  • Remain in the posture for 10-30 seconds with normal breathing.
  • Return with inhalation; sit in Vajrasana
  • Relax in Viṣhramasana.

Note

  • If you can reach the heels, you can place your hands on them and bend backwards. This is called Uṣtrasana

Benefits

  • Relieves constipation and back pain.
  • Increases blood circulation to the head and cardiac region.

A Word of Caution 

  • In case of hernia and abdominal injuries, arthritis, vertigo and pregnancy, please avoid doing this asana.
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