16.
Ardhamatsyendrasana :
This is the half position
of Matsyendrasana, which is named after the great sage
Matsyendra. Sit erect on the ground, stretching your legs
in front of you. Insert your left heel in the perineum,
keeping the left thigh straight. Place your right foot
flat on the floor, crossing the left knee. Pass your left
arm over the right knee and grasp the big toe of your right
foot. Grasp your left thigh from the rear with your right
hand. Turn your head, neck, shoulders and trunk to the
right bringing your chin in line with the right shoulder.
Maintain this position for a few seconds, gradually increasing
the duration to 2 minutes. Repeat the same process on the
other side for the same duration.
This asana exercises the
vertebrae and keeps them in good shape. It helps the liver,
spleen, bladder, pancreas, intestines and other abdominal
organs, and also stretches and strengthens the spinal nerves.
This asana is beneficial in the treatment of obesity, dyspepsia,
asthma and diabetes.
17.
Paschimottanasana (Posterior
stretching pose ) :
Sit erect. Stretch your
legs out in front of you, keeping them close to each other.
Bend your trunk and head forward from the waist without
bending your knees and grasp the big toes with your rest
your forehead on your knees. With practice, the tense muscles
become supple
enough
for this exercise. Old persons and persons whose spine
is still should do this asana slowly in the initial stages.
The final pose need be maintained only for a few seconds.
Return to the starting position gradually.
Paschimottanasana
is a good stretching exercise in which the posterior muscles
get stretched and relaxed. It relieves sciatica, muscular
rheumatism of the back, backache, lumbago and asthmatic
attacks. It is also valuable in constipation, dyspeptics
and other abdominal disorders.
18.
Gomukhasana (
Cow-face pose ) :
Sit erect on the floor,
with your legs outstretched. Fold your leg back. Place
your left foot under the right hip. Similarly, fold back
the right leg and cross your right foot over your left
thigh. Place your right heel against the left hip. Both
soles should face backwards, one over the other. Now interlock
your hands behind your back. See to it that if your right
leg is over the left, then your right elbow should face
upward and the left elbow downward.
This position
is reversed when the leg position is changed. Hold the
pose for 30 seconds and then repeat the procedure reversing
the process. The practice of gomukhasana will strengthen
the muscles of the upper arm, shoulder, chest, back, waist
and thigh. It is beneficial in the treatment of seminal
weakness, piles, urethral disorders and kidney troubles.
It also relieves varicose veins and sciatica.
19.
Pavanmuktasana (
Gas-releasing pose ) :
Lie flat
on your back, hands by your side. Fold your legs back,
placing your feet flat on the floor ; make a finger lock
with your hands and place them a little below the knees.
Bring your thighs up near your chest. Exhale and raise
your head and shoulders and bring your nose between your
knees. This is the final position. Maintain this pose for
a few seconds and repeat three to five times. Reverse the
procedure to get back to the original position. This asana
strengthens the abdominal muscles and internal abdominal
organs like the liver, spleen, pancreas and stomach.
It helps release excessive
gas from the abdomen and relieves flatulence. Persons suffering
from constipation should do this exercise in the morning
after drinking lukewarm water to help proper evacuation
of the bowels.
20.
Chakrasana (
Lateral bending pose ) :
Stand straight with your
feet and toes together and arms by your sides, palms facing
and touching the thighs. Raise one arm laterally above
the head with the palm inwards up to shoulder level and
palm upwards when the arm rises above the level of your
head. Then, bend your trunk and head sideways with the
raised arm touching the ear, and sliding the palm of the
other hand downwards towards the knee. Keep your knees
and elbows straight throughout. Maintain the final pose
for a few seconds. Then gradually bring your hand back
to the normal position. Repeat the exercise on the other
side.
This asana induces maximum
stretching of the lateral muscles of the body, especially
the abdomen. It strengthens the knees, arms and shoulders
and increases lung capacity.
