Asanas and Benefits – Bhujangasana, Shalabhasana, Dhanurasana

Bhujangasana

Lie flat on the abdomen with thee down. Keep both the hands by the side of the chest, while inhaling raise the chin, chest up to the navel. Bend the spine and arch back as much as possible and look upwards. Exhale and return to starting position.

Benefits: Bhujangasana strengthens the lungs, spine and vertebrae. Good for diabetes, constipation and respiratory disorder patients.

Ardha Shalabhasana

Lie flat as in Bhujangasana. Keep both hands under the thighs and rest the chin on the ground. While inhaling slowly lift the right leg as high as possible keeping it straight. Exhale and return to original position. Repeat the same with the left leg.

Shalabhasana

Shalabhasana is a follow-up of the Ardha Shalabbasana. The procedure is same, but lift both the less together instead of one by one.

Benefits: Both Asanas relieve stiffness of shoulders, spine and legs. Strengthens the low back, abdominal organs, sciatica nerve, prostate glands and kidney.

Precaution: Avoid in cases of hernia and duodenal ulcer.

Dhanurasana

Lie flat on the stomach, bend the legs upwards and hold both the ankles with the hands. Inhale; raise the thighs and chest simultaneously upwards making the spine arched as much as possible. While exhaling return to the original position.

Benefits: Dhanurasana makes muscles of the spine and back more flexible. Good for patients of asthma, diabetes, constipation and menstrual disorders.

Precaution: Avoid in cases of hernia slipped disc and duodenal ulcer.

Sitting Position Asanas-Paschimottasana, Ustrasana, Shashankasana

Paschimottanasana: Sit erect, stretch out the legs and join the feet. Inhale and raise the hands upward. While exhaling bend the trunk and head forward and hold the big toes, Bend further forward, rest the

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