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| MATSYASANA |
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Technique:
1. Sit in Padmasana.
2. Slowly take the help of your elbows to
lie down on your back.
3. Slowly lie on your back completely.
4. Now with the help of elbows or palms
bend your head backward and place middle
of the head on the ground.
5. Catch hold of the toes with your index
fingers and place the elbows on the ground.
6. While returning to the original position,
release the toes and taking the help of
your hands straighten your head.
7. Now taking the help of elbows sit in
Padmasana.
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Remember:
1. This Asana is practiced after Sarvangasana,
hence, practice for one third of the time
taken for Sarvangasana.
2. Do not bend you neck backward with jerk.
3. While bending neck backward, the spine
will be arched maximum.
4. While returning you can release your legs
in sitting position or even or even in lying
position.
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Benefits
and Liminations:
1. As complementary Asana for Sarvangasana,
this should be practiced soon after Sarvangasana.
This enhances the benefits achieved through
Sarvangasana.
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| KAPALABHATI |
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Technique:
1. Sit erect in any Asana (Padmasana, Samasana,
or in any comfortable Asanas) spreading
out some sitting material.
2. Put both hands on respective knees.
3. Exhale forcibly through both the nostrils.
Simultaneously abdomen will be drawn in.
4. Soon after completing exhalation with
jerk, take the breath in and bring the abdomen
in previous position.
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Remember:
1. Remain composed while exhaling.
2. Those having throat infection should exhale
air touching it to the nostrils.
3. Those having too much sneezing tendency,
should practice it with contracted glottis
producing sound as in Ujjayi.
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Benefits
and Liminations:
1.
This is very useful in asthma, cold, and constipation.
2. Liver and spleen are made strong and efficient
through its practice.
3. This makes respiratory rhythm constant.
4. Those suffering from diabetes should not
practice it.
5. Those having complaint of ulcer or bile
in abdomen should not practice it.
6. Those suffering from high blood pressure
or gas in abdomen should not practice it. |
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