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:: Asana ::
SVASTIKASANA

Technique:
1. Stretch out both legs together, hands by the side of the body, palm resting on the body, palm resting on the ground, fingers together pointing forward.
2. Now fold your one leg at the knee and put it against the joint of the other thigh.
3. Fold the other leg and put it near the joint of the other thigh.
4. Put both hands on the knee in Gyana mudra.
5. While retuning to the original position first stretch out right leg.
6. Then stretch out left leg and keep both the legs together.

  

Remember:
1. Sit erect keeping the spine straight.
2. The two soles should be placed between the thigh and the calf muscles.

BHUJANGASANA

Technique:
1. Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together, palm facing upward and forehead resting on the ground.
2. Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
3. Bring chin forward and place it on the ground. Gaze in front.
4. Raise chine and turn head backward as much as possible. Raise the thorax turni8ng spine backward upto the navel. Do not raise navel.
5. Maintain the posture for sometime. Then slowly bring your body on the ground, starting from upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground.
6. Now, relax your hands and place them by the either side of the thighs.

  

Remember:
1. Fingers of the hands must remain together.
2. Do not give jerk to raise your body.
3. Navel or lower part of the navel must not be raised.
4. Put minimum weight on hands. Divide weight on spine and arms.
5. While in final position, the thumb should touch the ches near armpit.
6. In the beginning weight can remain on hands.
7. While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.

Benefits And Limitations:
1. This effects the muscles of the body deeply.
2. As Swami Kuvalayanandaji has said, 'It is beneficial in flatulence after meal'
3. It is more effective for Asthma, Dyspepsia and Vata diseases and helps in keeping the spine flexible.

MAHARSHI PATANJALI INSTITUTE FOR YOGA NATUROPATHY EDUCATION AND RESEARCH

Gujarat Ayurved University