Garbh Asana

When this asana is performed, the pose achieved resembles that of a human foetus in the womb. So this asana is called Garbhasana.

Technique

As in Kukkutasana, insert the hands between the thighs and the calves. Push the arms forward till the elbows can be easily bent. Then hold the lobe of the right ear with the right hand and of the left ear with the left hand. Stay in this position very cautiously to avoid tumbling. The constant practice of this asana will enable you to balance the body on the coccyx (the tail bone). If aspirants experience difficulty in performing this asana in Padmasana position, it should be practised without Padmasana. While performing this asana, let the legs be stretched on the floor. The asana should be performed for 8 to 10 seconds in the beginning. Later, the time of the retention of the asana can be increased to one minute depending on the age and ability of the aspirant and the benefits expected.

Advantages

1. This asana helps to cure diseases like colic pain, flatuence, enteritis, chronic fever, constipation, etc.
2. This asana keeps the abdominal organs trim. It cures is trouble and increases the digestion power.
3. The abdominal organs, the breast and the joints of the arms and the legs get sufficient exercise through this asana and their ailments disappear.
4. This asana helps to preserve the semen and the mind begins to have communion with the soul.

Manduk Asana

While performing this asana, the body takes the shape of a frog. So this asana is called Mandukasana.

Technique

Take the legs backwards. Let the feet touch each other. Stretch the knees on both the sides. Rest the hands as shown in the figure. Keep the knees as apart as possible. Kt’ the trunk straight. Look straight and breathe normally. Heimun in this position for eight to twelve seconds. Perform thi& 1 twice in the first week. Later, practise this asana four times.

Advantages

1. This asana is effective in reducing the weight of the thighs, hips and the abdomen.
2. This asana strengthens the lower parts of the loins.
3. This asana increases sexual ability. It removes the defect of the reproductive system of women.
4. This asana stimulates the digestive system.
5. The benefits which Padmasana gives can be obtained from this asana also.

Ardha

‘Ardha’ means half. This asana is named aflei Yogi Matsyendranath who first taught it to the aspir ot I l Yoga. It is said that this Matsyendraflatha was the disciple ol Lord Shiva.

Technique

Place the right heel near the anus (buttock) below the testicles. Do not move the heel from this position. Bend the left knee and put the left ankle on the outer side of the righl knee. Let the right armpit rest on the outer side of the left thigh. Now push the knee backwards so that it touches the back part of the armpit. Then hold the toe of the left foot with the right hand. Twist the spine slowly exerting force on the joint of the left shoulder, Let the spine be twisted to the left side as far as possible. Turn the head to the left side as far as it can go. Bring it in the line with the left shoulder Take the left hand backwards and try to hold the right thigh with it. Keep the spine erect. Remain in this position for five to fifteen seconds. Repeat the same in reverse by twisting the spine to the right side. This asa i makes the spine twist completely.

Advantages

1. This asana stimulates appetite.
2. It awakens the Kundalini and stabilizes Chandran,uh
3. It makes the spine elastic. It massages the aI muscles and organs.
4. It adjusts and corrects the displacement of the vertebrae, rejuvenating the blood circulation in that part of the body.
5. It helps one in practising Pashchimottanasana.

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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.