Utthita Padmasana - Lolasana

This asana is a variation of Padmasana. in this asana, the body is lifted up with both the hands on the floor. This is the reason why it is called ‘Utthita Padmasana’ or Lolasana or Dolasana. This asana is more difficult than Padmasana because in this asana the whole body is balanced on both the hands.

Utthita Padmasana Technique

Sit in Padmasana. Rest the palms on the floor besides the hips. Slowly raise the trunk without a jerk. The body should not quiver. Retain the breath in the lungs as long as the body is in the raised position. Exhale when the body is lowered down. While performing this asana, some beginners experience tremor in the hands because of some weakness. But it should not dishearten them. They should practise the asana patiently and with perseverance.

Advantages

1. This asana strengthens the joints and muscles of the arms.
2. This asana helps to cure intestinal weakness, onstipation, indigestion, dysentery, drowsiness, impurities of lubular channels, etc.
3. This asana works as an appetiser which is a good liaracteristic of health.

Kukkut Asana

‘Kukkuta’ is a Sanskrit word which means a cock. This asana or posture resembles that of a cock and hence is called Kukkutasana.

Kukkutasana Technique

Sit in the Padmasana position. Insert the hands through the gap between the thighs and calves near the knees. Part with the fingers and gradually push the hands up to the elbows. Inhale and raise the body off the floor. Then continue normal breathing. Legs should be raised off the floor up to the kvel of the elbows. Hands can easily be inserted in the gap if he Padmasana position is slightly raised. Pot-bellied persons will i md it difficult to insert the hands in the gap between the calves find the thighs. In the beginning, remain in this position for ten seconds and gradually increase the time to a minute depending upon the age and ability of the aspirant.

Advantages

1. All the benefits derived from Utthita Padmasana or Lolasana are derived from this asana. The diseases which Utthita Padmasana cures can be cured by this asana also.
2. This asana is beneficial to those who have worms in their intestines.
3. This asana is very useful to women as it cures uneasiness, pain in the hips and heaviness caused by menstruation.
4. This asana gives sufficient exercise to the arms. It stengthens the wrists, the elbows and the shoulders-the three important joints of the arms.
5. This asana invigorates the body and delights the mind.

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.

Simh Asana

Simhasana is one of the eighty-four asanas. This asana is also called Bhairavasana. The face posture of this asana, when followed in Vajrasana and Bhadrasana, Vajrasana or Bhadrasana is known as Simhasana.

Technique

Bend the legs from the knees and bring them on the backside. Sit on the heels. The heels must be on both the sides of the hips. Let the distance between the knees be six inches. Place the right palm on the right knee and the left palm on the left knee. Begin exhaling through the nose and the mouth stretching the tongu.e out from the mouth. Exhaling should be completed as soon as the process of stretching the tongue out from the mouth is completed. Do not breathe now. Keep the trunk erect. Stretch all the facial muscles and widen the eyes in such a way that the face appears frightening. Look straight. Stay in the pose for about six to eight seconds. In the first week, perform this exercise twice a day. Gradually with practice, increase it to four times a day.

Advantages

1. This asana is very useful for increasing the power of memory.
2. This asana works as a medicine for throat-trouble or voice-trouble. It also cures tonsillitis.
3. It has also a good effect on the respiratory system and on the larynx.
4. This asana helps to cure all the diseases of the chest and the abdomen.
5. This asana is recommended to persons suffering from stammering. It is beneficial to the eyes, the nose and the skin.
6. This asana increases the beauty and the lustre of the face.
7. This asana has all the advantages of Vajrasana.

Gomukh Asana

Gomukh means a cow. Mukha means face. When this asana is performed, the performer’s posture resembles a cow- head. So it is called Gomukhasana. This is one of the eighty four asanas.

Technique

Place the left heel on the left side of the anus. Bend the right leg in such a way that the right knee rests or the left knee and the sole of the right foot touches the lower par of the left thigh. Practice will enable you to bring the right hee to the left thigh. Take the left arm to the back, bend it at th elbow and bring it upward. Now, raise the right arm, bend i at the elbow and take it to the back. Raise the first and the secon fingers of the left hand. Lower the first and the second finger:of the right hand. If the fingers slip away, try again for two ii flutes to bring them to the position. Breathe slowly. Keep the itink and the head in a straight line. Change the hands in turn. A fat man will find it difficult to perform this asana. But constant ‘v will enable him to practise the asana comfortably. Later, gradually increase lie frequency and practise it six times. Gradually increase the duration till the limit of fifteen minutes is reached.

Advantages

1. As this asana involves all the three Rindhas (Jalandhara Bandha, Uddiyana Bandha and Moola Riudha) strongly, Sushumna Nadi naturally gets an abundant low of oxygen with the result that there is control over the sense rgans.
2. Tumour in the axilla (armpit) is dissolved by this asana.
3. This asana is in the category of Padmasana and iddhasana and, therefore, the advantages which can be obtained rom Padmasana and Siddhasana can be obtained from this asana i Iso.
4. This asana cures rheumatic arthritis of the lower legs dud fissure.
5. This asana cures constipation, dyspepsia, loss of appetite, Ivickache and arm-sprain.
6. This asana helps in observing celibacy and keeping sound health.
7. Moola Bandha stops automatically in this asana and so U is very helpful for practising Pranayama.
8. This asana is useful for long-time meditation.
9. Joints become flexible and the bones become strong.
10. This asana strengthens the chest, the lungs and the heart.

Kandapeedan Asana

This asana is difficult to perform. This asana presses the Kanda (the place near the navel). So it is called Kandapeedanasana.

Technique

Sit on the floor. Bend the legs at the knees. I the feet towards the trunk until the heels are close to the perineum and keep the knees on the floor. Join the palms in front I the chest. Keep the trunk erect. Keep the nose, the palms and the feet in a vertical line. Breathe in the normal way. This asana should be practiced with caution. Persons whose thighs and calves ite heavy will find it difficult to practise this asana. Those having i slim body can perform this asana comfortably.

Advantages

1. This asana cures all kinds of ailments and disorders of the knees. It also cures arthritis.
2. It strengthens the calves, aft veins.
3. It stimulates Kundalini Shakti.
4. This asana is the same as Padmasana or Siddhasana, so t has all the benefits of Padmasana and Siddhasana.

Padangusth Asana

In ancient times the persons who lived in Gurukulas and bserved celibacy used to practise this asana regularly. With Sheershasana and Sarvangasana, this asana has been given special importance by our sages for the preservation of the semen.

Persons having obesity will find it difficult to practise this asana. They may fall on either side while performing this asana. But with constant practice, steadiness can be maintained.

Technique

Place the left heel between the anus and the scrotum. Let the weight of the whole body rest on the feet, particularly on the left foot. Place the right foot on the left leg near the knee. Keep the balance while in sitting posture. A bench or a wall can be used as a support in the beginning. Place both the hands on the waist or the thighs, or keep them in the obeisance posture. Retain the breath. Keep the spine erect. Then inhale slowly. Stare at or concentrate on a white or black dot: specially kept for this purpose before the eyes. Repeat silently the japa of Ramanama. or some gurumantra. Begin practising this asana with 30 seconds and gradually increase it to one minute.

Advantages

1. As this asana stimulates Veeryanadi, it cures physical disorders like wet-dreams (spermatorrhoea), impotence and diabetes.
2. The sethëiTi sublimated by practising this asana and it changes into vital energy.
3. If this asana is practised along with Sheershasana, Sarvangasana and Bhujangasana, it helps one in observing celibacy.

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.