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| VIPARITAKARANI |
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Technique:
1. Take supine position, hands straight
by the side of thighs, palms resting on
the ground.
2. Slowly raise your legs together
without bending at knees by pressing your
hands and stop at 30 angle.
3. After sometime raise your legs
further up and stop at 60 angles.
4. Raise it again and stop at 90 angles.
5. After few seconds, bring your legs
little towards head so that your buttock
also will be raised up.
6. Support your buttocks from hands.
Elbows should be placed on the ground. Keep
your legs straight.
7. Keeping the support to the buttock,
straighten your legs parallel to the elbows.
8. While returning to the original
position, first of all bring your legs towards
head and place the hands on the ground.
Divide your weight on hands.
9. Slowly bring your buttock on the
ground and keep your legs straight.
10. Now slowly bring the legs on
the ground without bending it at the knees.
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Remember:
1. Practise Uttanapadasana well before
starting the practice of Viparitakarani.
2. Do not bend your legs at the knees.
3. While raising the legs or returning
to the original position, do not give jerk.
4. Do not keep much distance between
two elbows. Keep them at comfortable distance
(about 1 ¼ ft. distance.)
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Benefits
and Liminations:
1.
According to Swami Kuvalayanandaji this Asana
maintains the health of thyroid gland.
2. This Asana is advantageous in semen and
testicles problem.
3. For females, it removes ovary disorder.
4. This is also useful in dyspepsia, hernia
and visceroptosis.
5. It helps in effective blood circulation
in head.
6. Those suffering from hypertension, cervical
spondilitis and operative stage of hernia
should not practice it. |
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| PASCHIMOTTANSANA |
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Technique:
1. Sit, stretching both legs together
in front, hands by the side, palms resting
on the ground. Fingers should remain together
pointing forward.
2. Loosen your back muscles and bend
the body forwards as far as it is possible.
3. Maintaining this oppose loosen
your hands and place them where they are
comfortable. It would be better if they
are put on the thighs.
4. Practice it daily and keep bending
forward little more. Finally hold the big
toes of the legs with forefingers of respective
hands and place forehead on the knees.
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Remember:
1. Your aim is to hold the toes by
bending forward slowly and to place the forehead
on the knees therefore do not make haste.
2. Do not force to reach the final
position on very first day, if it is found
difficult.
3. Know your limitations and accordingly
increase bending forward daily.
4. Never fold the legs at the knees
whether you can bend forward or not.
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Benefits
And Limitations:
1. According to Swami Kuvalayanandaji
it strengthens the abdominal muscles.
2. It removes constipation, dyspepsia
and seminal weaknesses.
3. It removes the possibilities of
sciatica.
4. According to Swami Kuvalayanandaji
those suffering from chronic constipation
should not practice if for more than three
minutes daily.
5. Those suffering from ulcer in abdomen
should not practice it.
6. Practicing it for move than three
minutes should resort to the practice of Uddiyana
it the middle.
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