Lie on your abdomen, feet together, chin on the
Tuck arms under the body, keeping elbows
straight, hands facing up or made into a gentle
Breathing in, raise the right leg up. Keep the leg
straight and do not twist the hip.
Hold and keep breathing.
Breathing out, bring the right leg down.
Repeat with the left leg. Take few deep breaths.
Breathing in, and with some momentum, lift both legs up, as high as possible, keeping the knees
Breathing out, bring the legs down, take the arms out from underneath, and rest.
Allow the respiration and heartbeat to return to normal.
Caution: Those suffering from peptic ulcer, hernia and other such conditions are also advised not to practice this asana.
Shalabhasana stimulates the whole autonomic nervous system
It strengthens the lower back and pelvic organs, and tones the sciatic nerves, providing relief for those with conditions such as backache, mild sciatica and slipped disc as long as the condition is not serious.
It tones and balances the functioning of the liver and other abdominal organs and stimulates the appetite.
Dhanurasana (bow pose)
Lie on your abdomen, feet together, with forehead on the floor.
Bend your legs to the buttocks and hold the feet under the toes with your hands.
Breathing in, raise the head, chest and knees up. Focus on widening the shoulders, bringing the knees together and lifting them higher. Straighten the elbows by pushing the hands away with the
feet and lift the chin up, Hold.
Breathing out, gently come down, and press feet down onto buttocks to stretch the quadriceps. Release the pose and relax until the respiration returns to normal.
Caution: People who suffer from a weak heart, high blood pressure, hernia, colitis, are advised to not attempt this practice.
The entire alimentary canal is reconditioned by this asana.
It improves blood circulation generally.
The liver, pancreas and adrenal glands, abdominal organs and muscles are massaged, balancing their secretions. The kidneys are massaged.
It is recommended in yoga classes therapy for the management of diabetes, menstrual disorders and, under special guidance, cervical spondylitis.
Dhanurasana is useful for relieving various chest ailments, including asthma and generally improving respiration.
Lie on your back and place your feet near the buttocks, keeping the feet parallel to each other and hip-width apart, knees pointing upward. Breathing in, gently raise the pelvis up, lift inner thighs higher, bringing thighs parallel to the floor. Support a little more weight on your feet by pressing feet firmly to the floor. Keep the arms on the floor underneath you with the hands either grasping the ankles, or stretching towards the feet with the fingers interlaced.
If you have a weak neck, support it by pressing your chin to the chest, otherwise keep your neck relaxed.
Breathing out, slowly lower yourself to the floor.
Straighten your legs and relax.
Caution: People suffering from peptic or duodenal ulcers, or abdominal hernia should not practise.
This asana may help to realign the spine, eliminating rounded shoulders and relieving backache. It massages and stretches the colon and abdominal organs, improving digestion.
It tones the female reproductive organs.
It can also help for the management of menstrual
disorders, asthma, and various bronchial and