Halasana
The final posture of this asana looks like a plough and the meaning of the Sanskrit word ‘hal’ is plough. Hence it is called halasana.
Procedure
1. Lie down straight on your back on the floor.
2. Now raise both of your legs slowly pausing at angles 300, 600, 900 to the floor.
3. Then you should take your legs backwards behind your head and make them touch the ground. Now your feet should be outwards. Try to get your chin into the chest.
4. Pause in this posture for a while and revert to the normal state by slowly raising your legs up. You can take the support of your hands by holding your waist. Slowly place your butts on the ground and gradually drop your legs pausing them at angles 900, 600 and 300 to the floor and finally place them on to the floor.
Benefits
1. Highly beneficial in curing asthama, diabetes, indigestion, obesity and hernia.
2. Make muscles of the body and spinal cord flexible.
Precautions
1. This asana should be strictly prohibited in the case of heart problems, back ache, spine related problems, neck pain and sciatica.
Kandarasana
Procedure
1. Lie down on your back on the floor.
2. Bend both of your legs at your knees and place your ankles near your buttocks.
3. In the third stage, inhale air inside into your chest and raise your waist towards the sky and try to hold your ankles with your hands.
Benefits
1. It is useful for pregnant ladies. It gives all the benefits similar to setu bandha asana.
2. It strengthens your legs.
Precautions
1. It should not be practiced if suffering from hernia.
Karna Pinda Asana
Precautions
1. The procedure for this asana is similar to that of the halasana. But in the final stage, place both of your knees on the floor beside your ears.
2. Pause for a while in this final posture and then revert to the original state by straightening the knees first and following the process of halasana then.
Benefits and Precautions
1. Similar to halasana
2. Can cure problems related to ears.
The yoga teacher training in Goa offer excellent coaching for all these asanas.
Chakrasana
Procedure
1. In the first stage, lie down straight on the floor.
2. Fold your legs at your knees and place your ankles near your buttocks.
3. Raise both of your hands upwards and place them under the shoulder.
4. With the help of your hands and legs raise your body upwards. Pause in this posture for a while and then follow the above steps in the reverse order to revert to the original state.
Benefits
1. This asana will stretch the entire body and makes the spinal cord flexible.
2. Improves the capacity of lungs and strengthens the hands and legs.
3. Eliminates the pain in hip, back and neck regions.
Precautions
1. It should not be practiced if you suffer with high blood pressure, heart problem or hernia.
2. You should not practice this asana if you get hurt in your elbows, knees or shoulders.
Pada Vruttasana
Procedure
1. Lie down straight on the floor. Raise your right leg upwards and rotate it in clockwise direction without bending.
2. Then rotate it in anticlockwise direction. Repeat the same procedure with the left leg.
3. When you have done it with single leg at a time, you can try it with both the legs. You must rotate both the legs in opposite directions simultaneously.
Benefits
1. This asana will eliminate the unnecessary fat in the thighs, hips and buttocks areas.
Precautions
This asana should not be practiced if you have pain in your hips.
Cycling
1. Lie down on your back on the floor.
2. Raise one of your legs up. Bend the leg at the knee and stretch it straight alternately in a rotatory motion in clockwise direction just like cycling.
3. After cycling for a while in clock wise direction repeat it in anti-clock wise direction for a while.
4. Repeat the process with the other leg.
5. Then repeat the same procedure with both the legs together.
Benefits
1. Good for knees, buttocks and its joint.
2. Can show good results in case of obesity.
3. Everyone can practice it.
Ananta Asana
Procedure
1. Firstly, lie down on your left hand side, supporting your head with your left hand. Keep both of your legs together.
2. Now slowly fold your right leg and hold the toe of your right leg with your thumb and index finger. Now try to stretch your right leg.
3. After staying in this posture for a while, repeat the same procedure on the other side too.
Benefits
1. This asans is capable of strengthening the back muscles.
2. Makes the joints of thighs flexible.
3. This asana makes your sides flexible and strengthens the shoulders.
4. Everyone can practice this asana.
Uttana Mayura Asana
Procedure
1. Lie down straight on your back on the floor. Raise your legs gradually upwards pausing at the angles of 300, 600 and 900 and finally bring them towards your head.
2. Support your waist with your hands just similar to vipareetkarani. But you need to bring your legs backwards comparatively.
3. Pause in this state for a while and revert to the normal state following reverse order of the process mentioned.
Benefits and Precautions
Similar to vipareetkarani.
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