Purna Matsyendrasana

This asana is easy for those who have practised Ardha Matsyendrasana for some time. Puma Matsyendrasana is a bit difficult to perform in the beginning.

Technique

Sit on the floor with the legs stretched straight in front. Keep the trunk and the head in a vertically straight line. Place the right foot at the root of the left thigh. Place the right heel pressing against the navel. Keep the left foot on the floor behind the right knee. Take the right hand out from under the left knee and with the help of its thumb and first finger hold the toe of the left foot. Keep the left foot firm in this position. Take your left hand behind the back and keep the head and the body turned to the left side. Twist the waist slightly. Look at the tip of the nose. Breathe in slowly. Retain this position for twenty seconds. The position can be retained for two to three minutes after sufficient practice. This asana gives the maximum benefits when practised on the right and left sides aiternatdy.

Advantages

1. This asana has all the advantages of Ardha Matsyendrasana.
2. It alleviates rheumatism.
3. It stimulates life energy and cures many diseases.
4. It supplies fresh blood to the Prananadi. This awakens the Kundalini and the aspirant experiences mental peace and fitnness.
5. This asana is very beneficial to persons suffering from 1iabet
6. This asana makes the spine flexible and one experiences vigour and vitality of youth.

Ardha Vakrasana

In this asana, the upper part of the body is twisted and the spine and the back muscles are stretched.

Technique

Sit on the floor with the legs stretched in front, keep the legs parallel to each other. Bend the right leg and place it behind the knee of the left leg. Place the left hand on the left knee. Place the right hand on the waist. Keep the trunk straight. Turn backwards Ofl the waist. Remain in this position for six to eight seconds. Inhale slowly. Revert back to the original position. Practise this asana with the other leg stretched turning the trunk on the other side. Repeat this asana four to five times daily.

Advantages

1. This asana affects chiefly the waist and the abdominal organs.
2. It stimulates the spermatozoa glands of men and the uterinal organs of women.
3. This asana helps in reducing pain in the abdomen and the waist.
4. It cures constipation and other abdominal ailments.

Adha

This asana resembles a strung bow. So it is called Akarna Dhanurasafla. There are two methods of practising this asana.

Method 1: Sit on the ground. Stretch the legs in front. Hold the toe of the right foot with the left hand. Hold the left leg with the right hand and try to stretch the right elbow backwards as far as possible. Now bend the left leg slowly. Bring the left foot to the chin and the left knee to the left armpit. This position will bring the thigh close to the abdomen. Hold the breath and then exhale slowly. Repeat the pose on the other leg. Gradually increase the time duration of holding the posture maximum to five minutes.

Method 2: Sit on the floor with the legs stretched in front, Lift the left leg up and hold it with the left hand behind the ned in such a way that the thumb remains forward near the ank1 and the fingers behind the thumb. The weight of the leg falls o the palm. Then with the right hand ‘Lold the upper part of th left foot with its heel. Place the shin on the neck. Turn the nec towards the right side. Stretch the left arm and hold the righ toes. At the same time lift the right arm up and hold the left toes. Look to the right side. Then release the legs slowly. Repeat this asana with the other leg. Gradually increase the time ol holding the posture maximum to five minutes.

Advantages

1. The practice of this asana gives full exercise to the joints of the hands and the legs, the joints and the muscles of the neck and the spine. It revitalizes them.
2. It tones up the chest and the abdominal organs.
3. Those who suffer from asthma, tuberculosis and cough get relief if they practise this asana.
4. As this asana strengthens the lungs, the chest is expanded and it gets the capacity to hold air.
5. This asana cures pain in the loins, tonsillitis, indigestion, constipation, the tumour in the armpit, gout, pain in the legs, etc.
6. This asana alleviates women’s complaints of irregular menstruation, the disorders of ovary and pain in the lower part of the abdomen.