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 fingerlock 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 abdomineal 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. 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. Trikonasana (Triangle pose): Stand erect, with your legs apart. Stretch your arms up to shoulder level. Bend your trunk forwards and twist to the left, looking upwards and keeping your left arm raised at an angle of 900. Place your right palm on your left foot without bending the knees. Maintain this pose for a few seconds. Then straighten up and return to the normal position. Repeat the procedure on the other side. Trikosana is an all-round stretching exercise. It keeps the spinal column flexible and reduces the fat on the lateral sides of the body. Besides, it stimulates the adrenal glands and tones up the abdominal and pelvic organs. |
Home
