Pashchimottan Asana

This asana is also known as ‘Ugrasana’. ‘Ugra’ means ‘Shiva’. Lord Shiva is believed to be the god of armihilation. So he is called ‘Ugra’ or ‘the terrible’. As this asana is very difficult to practise, it is known as ‘Ugrasana’.
Technique

Sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending, bring the head between the arms. The aspirants having flexible spine can touch the knees with the head at the first attempt. Fat persons will find some difficulty in practising this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Rcmain in this asana for five seconds. Begin with thirty seconds trid gradually increase it to ten minutes.

Advantages

1. Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.
2. Excessive fat around the abdomen is reduc d by practising this asana.
3. It tones up the kidneys, the stomach, the liver and . abdominal organs.
4. It tones up the intestines and improves digestion.
5. This asana cures constipation, indigestion, liver diseases and loss of appetite.
6. The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.
7. It makes the body handsome and shapely.
8. It strengthens the calvic muscles.
9. It cures hiccough.

Jalneti: Part of Yoga

Fill the jug with pure water. Add half a spoon of salt to it. First boil the water and then cool it. Stand in front of a basin or in a mori. Lower the head to the left side. Place the funnel of the jug into the right nostril. Further lower the head slightly and raise the jug so that the water which entered the right nostril comes through I he left nostril. Continue this step for a minute. Then take the funnel out of the right nostril.

Now place the funnel of the jug into the left nostril and lower I Lie head to the right side so that the water which entered the left nostril may come out of the right nostril. Continue this ‘kniya’ for a minute.

Then sneeze fifteen to twenty times (breathing out forcefully from the nose) and let the water be evacuated from the nose. It is necessary to make the nose dry.

Note: If the water comes into the mouth through the nostril, spit it, do not swallow it.

There will be burning sensation in the nose and, with frequent sneezes the eyes will fill with tears while doing ‘jalneti’. This is natural. You will be accustomed to effects in a day or two.

Repetition

Jalneti should be practiced usually once in a day. The morning time is desirable. If you suffer from cold or hard-breathing, ‘jalneti’ may be practiced two or three times a day.

Benefits

1. The nose is cleansed.
2. Nerve-endings in the nose become more active.
3. Jalneti is an unfailing remedy for cold, nasal catarrh, sinus, headache and migraine.
4. Pranayama can be practised more effectively after ‘jalneti’.