Janu Shirasana

Certain characteristics of this asana are typically the same as those of Pashchimottanasana. In this variation of Pashchimo ttanasana, one leg is extended.

Technique

Sit on the ground. Place the left heel pressing hard near the left groin. Keep the right leg stretched and straight. Hold the right foot with the hands. Exhale and draw the stomach in. Lower the head slowly as shown in the figure. Place the forehead and the chin on the knee. Remain in this position for five to ten seconds. Increase the time gradually. This asana can be practised with the left leg stretched. With constant practice this asana can be performed for half an hour. Repeat this asana five to six times every day. This asana should be performed after the bowels are emptied. One who practises this asana can practise Pashchimottanasana comfortably.

Advantages

1. This asana kindles gastric fire and helps digestion.
2. This asana helps in observing celibacy.
3. This asana cures kidney-troubles.
4. It cures colic pain.
5. It awakens the Kundalini which keeps the body free from sluggishness and weakness.
6. This asana has the same advantages as Pashehirnotta

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.