Asanas that Strengthen Abdomen (Stomach)
Mandukasana
Many authors have mentioned the basic yoga mudra to be mandukasana. But the asana described here is the mandukasana described as per the scriptures and it is in accordance with the view of kaivalyadhan research center. It is said in Gherand Samhita that –
पृष्ठदेशे पादतलावा अंगुष्ठौ द्वौ च संस्पृशेत् |
जानुयुग्मं पुरस्कृत्य साधयेन्मण्डूकासनम् || (घे० सं० २/३४)
It describes the procedure to practice mandukasana. You should fold both your legs such that your ankles are under your hips similar to vajrasana. Both of your toes should be touching each other.
The yoga seeker should practice asanas with being bothered by the naming conventions of the asanas. He should instead invest his time in practicing the asanas in order to avail the benefits they impart.
Procedure
1. Sit in the posture of vajrasana.
2. Move both of your knees apart with your toes together.
3. Keep your body straight and place your hands and on your knees.
Benefits
1. This asana will refresh you. It is helpful in the protection of celibacy.
2. It stretches the joints of your hips.
Precautions
This asana should not be practiced if you have undergone any surgery in knees or ankles.
Uttana Mandukasana
मंडूकासनमध्यस्थं कूर्पराभयं धृतं शिरः |
एतदभेकवदृत्तानमेंतद्दृत्तानमण्डूकम || (को० सं० २/३५)
Meaning: Sit in the posture of mandukasana and support your head with your elbows. This is called uttana mandukasana. It is the advanced version of mandukasana.
Procedure
1. Sit in the posture of vajrasana and get into the posture of mandukasana.
2. Raise your right hand upwards and turn it backwards. Place your right palm under your left shoulder.
3. Fold your left hand also in the similar fashion and place it over your right shoulder.
4. Pause in this posture for a while and revert to the posture of vajrasana.
Benefits
1. Highly beneficial for backache and asthma.
2. Greatly influences pancreas.
Precautions
This asana should not be practiced if you undergone any surgery for shoulders.
Our yoga teacher training program in Rishikesh is designed to train you effectively with all these asanas from basic to advanced versions.
Ushtrasana
Procedure
1. Sit in the posture of vajrasana.
2. Move your knees apart and get into kneel down position.
3. Inhale air into your chest and raise both of your hands from front towards your back and place your left hand on your left ankle and your right hand on your right ankle.
4. Roll your head backwards.
5. Pause in this posture for a while and bring your hands to normal state gradually while exhaling. Now revert to the posture of vajrasana.
Benefits
1. Helpful for back ache.
2. Improves hunger.
3. Beneficial for pains in the areas of thigh muscles, back, neck and spinal cord.
4. Makes your shoulders strong and greatly influences thyroid gland.
Precautions
This asana should be prohibited in the cases of heart ache, high blood pressure, hernia, appendicitis, etc.
Shansakanasana
Procedure
1. Sit in the posture of vajrasana.
2. Raise both of your hands while inhaling.
3. Now gradually exhale and bend forward and try to make your forehead touch the floor.
4. Place both of your palms and elbows on the floor parallel to each other.
5. Pause in this state for a while and gradually raise your body and hands upwards while exhaling. Place your hands on your knees.
Benefits
1. Improves the concentration and memory of your mind.
2. Relives head ache.
3. Useful for low blood pressure.
4. Influences adrenal glands highly.
Precautions
This asana should not be practiced if you suffer with back ache.
Yoga Mudra
Procedure
1. Sit in the posture of vajrasana.
2. Close both of your fists and place each of them on each side of the navel.
3. Lean forward while exhaling. Try to place your forehead on the floor.
4. Pause for a while in this posture and slowly revert to the posture of vajrasana while inhaling.
Benefits
1. Highly influential on pelvic region.
2. Helpful for navel related issues.
3. Corrects the blood circulation in brain.
4. Induces mental peace.
5. Beneficial for awakening of kundalini.
6. Relieves you from constipation and improves hunger.
7. Highly influential over pituitary and adrenal glands.
Precautions
This asana should not be practiced in case of appendicitis or back ache.
Our yoga teacher training program in Dharmasala can train you to the expert level in all these asanas.
Bhadrasana
Procedure
1. Sit in the posture of dandasana and place both the soles of your legs under your hips.
2. Clasp the fingers of both of your hands and hold your feet. Keep your feet straight.
3. Pause for a while in this posture and release your hands. Now keep your legs straight and relax in upavisht vishramasana.
Benefits
1. It is useful for pregnant ladies.
2. It is very much useful for yoga seekers.
3. This asana is good for back ache and joints of your hips. Everyone can practice this asana.
GoMukhasana
Procedure
1. Sit down in the posture of dandasana.
2. Raise your right leg and fold your knee. Place your feet under your hip.
3. Similarly raise the left leg and bring it over your right leg and place the feet on the ground with the support your hip.
4. You can keep your hands on your feet or on your knees.
5. Keep your back straight. In this posture one of your knees is placed over the other.
6. Pause for a while in this posture and revert to the original state. Repeat the same procedure by changing the legs.
Benefits
1. It is useful for back ache.
2. It is good for heart.
3. It is capable of eliminating flickering nature of mind.
4. Highly beneficial for Arthritis and haemorrhoids
Precautions
1. People suffering with bleeding in haemorrhoids should not practice this asana.
2. You should not practice it if you experience pain in your hips.
Vaddh Gomukhasana
Procedure
1. Sit down in the posture of gomukhasana. Raise your right hand and fold it towards your back. Bring your left from behind your back and try to hold your right hand with it.
2. Keep your body straight.
3. Pause for a while in this position. Repeat the process on other side too.
Benefits
1. Aids in the growth of testicles.
2. It is good for asthma, shoulders, cervical, spondylitis and diabetes.
3. Influences pancreas.
Precautions
This asana should not be practiced if you have undergone any surgery in shoulders.
Please avail the yoga teacher training program in Goa to discover the yoga expert in you.
