Sit on the floor and fold leg from the knee and place heel of left leg below the anus. Keeping the other leg straight. Catch hold of the right foot and try to touch the knee of the speed out leg with your nose/mouth.
There won’t be any difficulty if you can perform the Paschimottanasana. Return to normal position. Now repeat the same process with the right leg.
When done, relax. You may fully succeed after 5-6 attempts and until a successful posture is achieved never exert undue pressure. Pregnant ladies, backache persons who have stiff spine, muscles and joints, should not perform it, but others may proceed gradually in a phased manner.
USTRASANA (THE CAMEL POSE)
This asana has been named after the camel.
Method: Sit erect and let the weight of entire body fall on both knees and toes of feet. Now catch hold of your heels with the hands, as shown in the above figure.
While performing this yoga exercise, make sure that the back is bent in such a way that neck bends towards feet, back also bends slightly. Look upwards.
Stay in the final position as far and as you conveniently can. Retain breath and exhale while getting back to the original (starting) position.
Camel pose Benefits
This yoga exercise strengthens back, spine knees and feet, renders spine flexible. After the asana is over, there may be ache and stiffness in shoulder blades, knees and feet.
Toward off all such effects massage these parts with coconut or mustard oil. That asana is capable of increasing height. Pregnant ladies shouldn’t perform this yoga exercise as it exerts utmost pressure on abdomen and back, but in normal health condition, they may perform this yoga exercise, especially when they when they have backache. Avoid undue pressure and jerk in any case.
Yogic exercise should accompany breathing in rhythm only through the nostrils. This asana is asana is an exception where one cannot do so, because the tongue has to be folded and then stretched in two stages.
Method: Kneel down and lower the body to sit on heels as in Vajrasana except that in Vajrasana the knees are kept close together and in this they are kept slightly apart.
Spread both the palms and place them on the knees in a relaxed way. Breaths evenly, protrude the tongue and fold inwards to touch the palate.
Bend the head a little forward, the chin touching the chest.
At the same time exhale through the nose as well as the mouth simultaneously stretching the tongue as much as possible out of the mouth.
Widen the eyes and fix the gaze in front. Remain thus for two-three seconds and not more during the initial days.
Once the protrusion of the tongue is completed, you should stop exhaling and hold the breath for two seconds. After two seconds. Slowly draw in the tongue and inhale only through the nose and sit erect.
Repeat the process again. After a few days of practice, this exercise can be perfected and practiced as many times as possible.
This exercise is extremely useful to all young children and must be practiced by adults to prevent and cure a number of diseased connected with ear, nose, throat and other respiratory troubles.
It helps greatly in overcoming all problems related to tonsils, adenoids, larynx and pharynx. If regularly practiced, it can prevent any unnecessary removal of tonsils by surgery.
As the face and eye muscles are exercised, it gives a glowing colour to the complexion and shine to the eyes. This exercise proves to be extremely beneficial to singers and public speakers.
It is useful in all forms of skin diseases. It cures thyroid diseases and deafness if practiced perfectly and regularly.
This yoga exercise must have derived its name for the Sanskrit word Manduka which means a frog. Mandukasana does not resemble the frog very much as its name denotes, but the folded legs resemble the frog’s hind legs and the arms supporting the body look like frog’s forelegs. Though this asana looks simple and is also easy to perform, its benefits are plenty.
Method: Kneel down with the knees apart.
Slowly lower the body and sit down between the folded legs in such a way that the buttocks touch the ground. Slowly widen the gap between the knees till they come in a straight line.
Keep the toes close to each other. Lean a little forward and place both the palms near the things, fingers turned towards the thighs.
Keep the spine erect, fix your gaze straight and breathe normally. Stay so for as long as you can and revert back to original position by releasing the hands first and then drawing in the folded legs together. Relax and repeat again.
During the initial days of practice, difficulty may be experienced in spreading the legs and it may not come in straight line. The groins may ache if you force it. Gradually, the gap can be decreased without any discomfort.
This is a unique exercise for women, teenage girls as well as women of other ages.
- All uttering disorders respond well to this exercise. The so-called premenstrual syndrome, like depression, frustration and anxiety can be overcome by practicing this asana regularly.
- It cures impotence in the males. Mandukasana strengthens the pelvic muscles and improves circulation in the region.
- It helps control bladder and prostate disorders.
- Spinal nerves get adequate supply of circulation and they become stronger.
- It is a good exercise for obesity too.
This exercise must be practiced by almost every one because this yoga exercise and Vakrasana are the asanas that strengthen the spice side ways that too in the vertical position.
All other asanas performed lying on the back and abdomen bend the spine forward and backward. Doing Vakrasana first helps doing Ardhamatsyendrasana better and easily.
- Sit on the ground and place the left heel under the right thigh.
- Slowly take right leg across the folded left leg and place the foot flat on the ground near the left knee.
- Push the right leg pressing the abdomen by the left hand and place it touching the right foot or hold the right toes.
- Twist the waist towards right and bring your chin in level with your right shoulder.
- Take your right hand behind the back by twisting a little more and touch the right thigh.
- Stay for sometime in this posture and return to original position.
- Repeat the same with the other side.