11.
Bhujangasana (
Cobra pose ) :
Lie on your stomach with
your legs straight and feet together, toes pointing backwards.
Rest your forehead and nose on the ground. Place your palms
below the shoulders and your arms by the side of the chest.
Inhale and slowly raise your head, neck, chest and upper
abdomen from the navel up. Bend your spine back and arch
your back as far as you can looking upwards. Maintain this
position and hold your breathe for a few seconds. Exhale,
and slowly return to the original position.
This asana has great therapeutic
value in the treatment of diseases like cervical spondylitis,
bronchitis, asthma and eosinophillia. It removes weakness
of the abdomen and tones up the reproductive system in women.
It exercises the vertebrae, back muscles and the spine.
12.
Shalabhasana (
Locust pose ) :
Lie flat on your stomach,
with your legs stretched out straight, feet together, chin
and
nose
resting on the ground, looking straight ahead. Move your
arms under the body, keeping them straight, fold your hands
into fists and place them close to the thighs. Now, raise
your legs up keeping them straight together and stretching
them as far back as possible without bending your knees
and toes. Hold this position for a few seconds and repeat
four or five times.
This asana helps
in the treatment of arthirits, rheumatism and low backache.
The whole body is strengthened by this asana especially
the waist, chest, back and neck. Persons suffering from
high blood pressure or heart disease should not practice
this asana.
13.
Dhanurasana (
Bow pose ) :
Lie on your stomach with
your chin resting on the ground, arms extended alongside
the body with the legs straight. Bend your legs back towards
the hips, bring them forward and grasp your ankles. Inhale
and raise your thighs, chest and head at the same time.
Keep your hands straight. The weight of the body should
rest mainly on the navel region. Therefore, arch your spine
as much as possible. Exhale and return slowly to the starting
position, by reversing the procedure.
Dhanurasana provides good
exercise for the arms, shoulders, legs, ankles, back and
neck. It also strengthens the spine. It relieves flatulence
and constipation and improves the functioning of the pancreas
and the intestines. It should not be done by those with
a weak heart, high blood pressure and ulcers of the stomach
and bowels.
14.
Makarasana (
Crocodile pose ) :
Lie flat on your abdomen.
Spread your legs, with heels pointing towards each other.
Bring your left hand under the right shoulder and grasp
it. Grasp the left shoulder with your right hand, keeping
the elbows together, one upon the other on the ground.
Your face should be between your crossed hands. Relax and
breathe normally for two or three minutes. Then gradually
go back to the sitting position.
This asana completely relaxes
both the body and the mind and also rests the muscles.
It is beneficial in the treatment of hypertension, heart
disease and mental disorders.
15.
Vakrasana :
Sit erect and stretch legs
out. Raise your right knee until your foot rests by the
side of the left knee. Place your right hand behind your
back without twisting the trunk too much. Then bring your
left arm from in front of you over the right knee. Place
your left palm on the ground near the heel of your right
foot. Push your knee as far as to the left arm. Twist your
trunk to the right as much as possible. Turn your face
to the right over the right shoulder. Release and repeat
on the left side.
This asana tones up the
spinal and abdominal muscles and nerves and activates the
kidneys, intestines, stomach, adrenaline and gonad glands.
It relieves cases of constipation and dyspepsia.
