Category: Asanas

Nadi Chalan (Arm Swings with Legs spread out while sitting)

Technique

Sit in the position with legs spread side ways. Swing briskly the arms alternatively while touching the left toe with the right hand and the right toe with the left hand. Take rest in between.

 

Benefits

  • Makes body unusually active.
  • Warms the whole body.
  • Very useful exercise for the back, chest, belly, legs, arms, shoulders, fingers and for a number of other functions of the body.

Janu Prasar (Knee Swings)

Technique

Lie on the back. Put the foot of one leg on the knee of the other leg and then swing lightly the upper leg up and down. After a few swings change the position of both the legs and repeat the same action.

 

Benefits

  • Beneficial for the thighs and the lower belly.
  • Tones the lower part of the spinal chord.
  • Improves bowel functions.

Nabhi Chalan (Naval Swings)

Technique

Lie down on the back and rotate the whole body from right to left and from left to right briskly. Take a bit of rest in between. The same could be done while lying on the belly; by this, the enlarged belly would shrink.

 

Benefits

  • Tones the back bone and back muscles.
  • Improves digestion and cures wind disorders.
  • Could be done even after meals for proper digestion.

Pag Chalan (Foot Swings)

Technique

Lie on the back. Place one foot over the other and swing the lower heel from right to left and from left to right briskly. Then change the position of the feet – the lower one to be put up and the same movements to be repeated.

 

Benefits

  • Cures any weakness in the feet and the legs.
  • The parts of the body below the naval are toned.

Sakandh Chalan (Shoulder Rotation)

Technique

While in the seating position rotate the shoulders alternatively first from front to back and then back to front. Take a brief rest in between.

 

Benefits

  • Benefits neck muscles, shoulder joints, chest, lungs and heart.
  • Useful for abdomen.
  • Cures a number of ailments of respiration and the heart.

Sarvottan (Stretching While Lying)

Technique

Lie straight on the floor. Fix fingers of the hands in shape of a comb and stretch the arms towards the head. Stretch the whole body for a minute and then bring back the arms and relax. Repeat thrice. Breathing may be normal throughout.

 

Benefits

  • Makes body more active.
  • Helps in breathing.
  • Benefits bowel function.
  • Removes defects in legs and back.

Vrishchik Asana

32_Vrishchik 

 

Technique

Put your arms on the floor. Lift whole of your body backwards with the support of your elbows in such a way that your feet touch your head. Take support of a partner or a wall in the beginning. Raise the head upwards.

 

Benefits

  • Extremely useful pose for the arms, chest, neck and legs.
  • Good for the abdomen.
  • Imparts fresh vitality to the body and strength to the arms.

Urdhva-Padm Asana

30_UrdhvaPadm 

 

Technique

First stand in the Shirsh Asana and then fold the legs in the Padm Asana pose. Unfold the legs before you bring them back down.

 

Benefits

  • Stimulates blood circulation.
  • Useful in curing cough and wind troubles.
  • Keeps the body healthy and removes the leg deformities and knee-troubles.
  • Increases the life expectancy and cures the early graying of the hair.
  • Also cures arthritis and improves the vision.

Shirsh Asana

29_Shirsh 

 

Technique

Put your hands below your head and try to lift your whole body on your head. Lie down in Shav Asana (rest position) after it for sometime.

Precautions: Avoid too much pressure on the head. Avoid doing this asana if the eyes turn red after this position.

 

Benefits

  • Stimulates blood circulation & richer blood supply is diverted to the brain, nervous system, sense organs & to the endocrine gland.
  • Very useful in cough and wind troubles.
  • Makes the mind sharp.
  • Prevents the early graying of the hair.
  • Increases the life expectancy.
  • Cures the pain in the joints and upgrades the eyesight.

 

29_Sheersh (2)