Lying asanas:-
Two terms to understand
Prone Position:- Person lying on floor or mate in such a way that he is facing downward. This is
known as prone position.
Supine Position:- In such position a person lies horizontally on floor or mate, his face and torso
are facing upwards.
1. Bhujangasana (cobra pose):-
* Lie down on floor or yoga mate in prone position with your feet’s together.
* Keep your palms underneath your shoulder.
* Inhale deeply.
* Slowly exhale with pushing the floor with palms so as to straight your hands and prevent the elbow bending.
* Try to look right upward.
* Return to the initial position when you run out of breadth.
* Repeat 3-5 times as a beginner.
* Keep your palms underneath your shoulder.
* Inhale deeply.
* Slowly exhale with pushing the floor with palms so as to straight your hands and prevent the elbow bending.
* Try to look right upward.
* Return to the initial position when you run out of breadth.
* Repeat 3-5 times as a beginner.
Benefits:-
* Strengthens upper arms, abdomen, lower arms.
* Makes your spine flexible.
* Improves the cardiovascular functioning of body.
* Boosts metabolism process.
* Relieves stress and anxiety.
* Helps to cure symptoms of asthma.
* Strengthens upper arms, abdomen, lower arms.
* Makes your spine flexible.
* Improves the cardiovascular functioning of body.
* Boosts metabolism process.
* Relieves stress and anxiety.
* Helps to cure symptoms of asthma.
Precautions:-
* Pregnant women should avoid doing this pose.
* Person suffering from hernia, severe head or back pain, avoid performing this.
* Pregnant women should avoid doing this pose.
* Person suffering from hernia, severe head or back pain, avoid performing this.
2. Shalabhasana (The locust pose):-
* Lie down in prone position, keeping your hands on side.
* Inhale deeply and bring your both legs above without bending knees, putting pressure on hands, abdomen and torso.
* Initially you can also perform this by raising one leg at a time.
* Held for some time.
* Exhale and bring your leg down.
* Repeat for 2-3 times.
* Inhale deeply and bring your both legs above without bending knees, putting pressure on hands, abdomen and torso.
* Initially you can also perform this by raising one leg at a time.
* Held for some time.
* Exhale and bring your leg down.
* Repeat for 2-3 times.
Benefits:-
* Cures constipation problems.
* Enhances metabolic action in body by strengthing intestine.
* Helps to remove fat from belly and thighs.
* Strengthens upper arms, abdominal region and hamstrings.
* Cures constipation problems.
* Enhances metabolic action in body by strengthing intestine.
* Helps to remove fat from belly and thighs.
* Strengthens upper arms, abdominal region and hamstrings.
Precautions:-
* People suffering from high blood pressure should avoid this pose.
* Not advised to be performed by pregnant women’s.
* People suffering from high blood pressure should avoid this pose.
* Not advised to be performed by pregnant women’s.
3. Dhanurasana (Shooting bow pose):-
* Lie down on floor or mate in prone position such that hands are on side and
legs are 3-4 inch apart.
* Bend the knees and held the ankles with your palms. The elbow should not bend.
* Inhale deeply and move your chest and thighs up in order to put whole weight on abdomen region.
* Balance the pose for some time.
* Then release with exhalation.
* Repeat this pose 3-4 times.
* Bend the knees and held the ankles with your palms. The elbow should not bend.
* Inhale deeply and move your chest and thighs up in order to put whole weight on abdomen region.
* Balance the pose for some time.
* Then release with exhalation.
* Repeat this pose 3-4 times.
Benefits:-
* Improves the cardio vascular function.
* Relieves stress and anxiety.
* Strengths torso, abdomen, biceps, and hamstrings.
* Makes your spine flexible.
* Regulates menstrual disorder.
* Improves the cardio vascular function.
* Relieves stress and anxiety.
* Strengths torso, abdomen, biceps, and hamstrings.
* Makes your spine flexible.
* Regulates menstrual disorder.
Precautions:-
* Persons suffering from high-low blood pressure, hernia, migraine, spine or neck injuries should avoid this asana.
* Pregnant women’s should not do this yoga pose.
* Persons suffering from high-low blood pressure, hernia, migraine, spine or neck injuries should avoid this asana.
* Pregnant women’s should not do this yoga pose.
4. Naukasana (Boat pose):-
* come in supine position on floor with hands on side and feet together.
* Inhale deeply, then slowly raise your chest and legs such that knees and elbow should not be bend by continuous exhalation.
* Your fingers should be pointing toward toes and head should be straight ahead.
* Try to balance between upper body and legs on buttocks.
* Release when you go out of breadth.
* Repeat for 2-3 times.
* Inhale deeply, then slowly raise your chest and legs such that knees and elbow should not be bend by continuous exhalation.
* Your fingers should be pointing toward toes and head should be straight ahead.
* Try to balance between upper body and legs on buttocks.
* Release when you go out of breadth.
* Repeat for 2-3 times.
Benefits:-
* Increase focus and concentration.
* Strengthens arms, legs and abdominal region.
* Removes fat from belly and thighs.
* Boosts metabolism.
* Cures urinary problems.
* Increase focus and concentration.
* Strengthens arms, legs and abdominal region.
* Removes fat from belly and thighs.
* Boosts metabolism.
* Cures urinary problems.
Precautions:-
* Women’s should not do this asana during pregnancy or 2-3 day of menstrual cycle.
* If suffering from diarrhea avoid performing this.
* If have low-blood pressure problems or any kind of injury the asana is not advised.
* Women’s should not do this asana during pregnancy or 2-3 day of menstrual cycle.
* If suffering from diarrhea avoid performing this.
* If have low-blood pressure problems or any kind of injury the asana is not advised.
5. Halasana (Plough pose):-
* Take the supine position with feet’s together. Hands on side.
* Raise your legs applying pressure on abdominal without bending knees, until it gets perpendicular to the ground.
* Inhale deeply and try to increase the angle between ground and legs by continuous exhalation.
* Apply pressure by your hands and abdomen.
* Try to touch the toes to the floor.
* Relax and repeat.
* Raise your legs applying pressure on abdominal without bending knees, until it gets perpendicular to the ground.
* Inhale deeply and try to increase the angle between ground and legs by continuous exhalation.
* Apply pressure by your hands and abdomen.
* Try to touch the toes to the floor.
* Relax and repeat.
Benefits:-
* Regulates menstrual cycle.
* Boosts immunity by regulating digestion.
* Balances the hormone secretion.
* Relieves anxiety.
* Make spine flexible.
* Stretches the hamstring, spinal cord.
* Strengthens reproductory organs.
* Regulates menstrual cycle.
* Boosts immunity by regulating digestion.
* Balances the hormone secretion.
* Relieves anxiety.
* Make spine flexible.
* Stretches the hamstring, spinal cord.
* Strengthens reproductory organs.
Precaution:-
* Do this under expert guidance. Wrong pose can lead to spine or neck injuries.
* Women’s suffering from menstruation and pregnancy should not perform.
* People suffering from high blood pressure or diarrhea should avoid this pose.
* Do this under expert guidance. Wrong pose can lead to spine or neck injuries.
* Women’s suffering from menstruation and pregnancy should not perform.
* People suffering from high blood pressure or diarrhea should avoid this pose.
6. Charkasana (Wheel pose):-
* Take supine position bend your knees and bring your toes near to the
buttocks. Feet should be wide apart.
* Place your palms near the shoulder such that fingers are pointed towards the shoulder.
* Inhale deeply try to left body on your four limbs such that your elbow and knees are not bent.
* Do not overstretch.
* Release when you go out of breadth.
* Repeat 3-4 times as a beginner.
* Place your palms near the shoulder such that fingers are pointed towards the shoulder.
* Inhale deeply try to left body on your four limbs such that your elbow and knees are not bent.
* Do not overstretch.
* Release when you go out of breadth.
* Repeat 3-4 times as a beginner.
Benefits:-
* cures digestive problems: constipation, gastric and piles etc.
* Helps diabetic patients by controlling blood sugar level.
* Improves cardiovascular functioning.
* Strengths limbs, spinal, thigh and abdominal region.
* Stretches lungs.
* cures digestive problems: constipation, gastric and piles etc.
* Helps diabetic patients by controlling blood sugar level.
* Improves cardiovascular functioning.
* Strengths limbs, spinal, thigh and abdominal region.
* Stretches lungs.
Precaution:-
* If limbs are weak, you have to take help of someone.
* Do not overstretch the body.
* High blood pressure and migraine patients are not advised to perform it.
* If limbs are weak, you have to take help of someone.
* Do not overstretch the body.
* High blood pressure and migraine patients are not advised to perform it.
7. Shavasana (Corpse pose):-
* Lie down on floor or mat in supine position.
* Keep your hands relax on sides with palm facing upwards.
* Legs should be a little wide apart.
* Spine should be flat on floor. Close your eyes.
* Inhale and exhale slows and deeply. Focus on your breath as it travels through whole respiratory system.
* Keep your hands relax on sides with palm facing upwards.
* Legs should be a little wide apart.
* Spine should be flat on floor. Close your eyes.
* Inhale and exhale slows and deeply. Focus on your breath as it travels through whole respiratory system.
Benefits:-
* Cures anxiety problems, insomnia and high blood pressure.
* Increases focus and concentration.
* Cures anxiety problems, insomnia and high blood pressure.
* Increases focus and concentration.
Precautions:-
* Do not move your body as it disturbs concentration.
* Perform this in quiet surrounding to get most benefit.
* Do not move your body as it disturbs concentration.
* Perform this in quiet surrounding to get most benefit.
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