Taught Purvottanasana, Sashakasana, Ustrasana, Mandukasana, Makarasan and Tiriyak Bhujangasana.
Cervical power posture:
To perform this yoga activity, stand in your place. Those who are unable to do this activity by standing and sitting can also do it. Those who cannot sit on the ground can also practice it by sitting in a chair. Standing in a comfortable position, rest your hands on the waist. Keep the body loose. Relax shoulders fully. While exhaling, bring the neck forward. Try locking the chin. Those who have a problem in cervical or neck pain, do not lock the chin, leave the neck loose. After this, take the neck backward while taking a breath.Paschimottanasana:
The name of Paschimottanasana Yoga is made up of a combination of two words – West and Uttan. West means west direction or the back of the body and Uttan means drawn. Every person should do Paschimottanasana Yoga to get relief from spinal pain. While practicing this asana, stretch occurs in the back part of the body i.e. the spine, hence this asana is called Paschimottanasana. By doing this asana, the entire body part is pulled and it is very beneficial for the body. For those who have diabetes problems, Paschimottanasan acts like a panacea and helps to relieve the symptoms of this disease. Apart from this, this asana is considered very beneficial for people suffering from high blood pressure problem.
Benefits of Paschimottanasan
Beneficial in relieving stress
Helpful in removing belly fat
Effective in making bones flexible
Beneficial for better digestion
Relieves insomnia problem
The name of Poorottanasana is made of a combination of two words: East and Uttan. This asana makes the muscles of the spine and back strong and helps in relieving back pain.
How to do Poorvottanasana:
Sit with the legs spread straight towards the front, keep the feet together, keep the spine straight. Place the palms on the ground, near the waist or shoulders, the ends of the fingers away from the body, keep the arms straight. Bend backwards and support the body weight with your hands. Fill the breath, raise the lower abdomen, keep the body straight. Keep the knees straight, keep the feet on the ground, keep the paws on the ground, remember the soles will remain on the ground, moving the head back towards the ground. Keep breathing like this. Exhale and come back.
Shashak means rabbit. In this posture, one has to sit like a rabbit. To do this asana, first sit down in Vajrasana and then raise both your hands up while inhaling. Hook shoulders to your ears. Then, while leaning forward, spread both hands forward parallel, while exhaling, place the palms on the ground. Then let the forehead also rest on the ground. Stay in this position for some time and return to the state of Vajrasana. If you have any serious problem in your stomach and head, do not do this asana.
Advantages: This asana reduces fat in the abdomen, waist and hips. With regular practice of this asana, stress, anger, irritability are also removed.
Camel means camel. To do this asana, sit on your yoga mat with your knees and place both hands on the ax.
Knees should be parallel to the shoulders and the soles of the feet should be towards the sky.
Breathing, pull the spinal cord as if being pulled from the navel.
Sit on your neck without straining
In this situation, some people kept taking breaths.
Exhale and return to your initial position.
Bring your hands back to your waist and be straight.
In Mandukasana, you have to come in a frog position while moving your body upwards. While doing this people have to sit in Vajrasana posture and then spread both the knees. Then, by raising the right hand, the palm has to be placed behind the left shoulder and by raising the left hand, behind the right shoulder. In this way, Yogasana is done by keeping the breath steady and keeping the neck straight. There are many different methods of performing Mandukasana.
Benefits of mandukasan
-Handukasan helps in controlling weight.
-Handukasana helps in keeping the joints of the shoulders and hands healthy.
-Handukasana helps to tone the muscles of the shoulder and abdomen.
-If you have gas, constipation and indigestion in your stomach, then Mandukasan is good.
To do makarasana, lie down the belly hairs. Raise the head and shoulders up and place the chin on the palms and the elbows on the floor. Keep elbows together (make sure that there is no pain in doing so) to make more bend in the spine. If there is extra pressure on the neck, separate the elbows slightly. If the elbows are more forward then there will be more pressure on the neck, closer to the body then more pressure will be on the back. Leave the whole body light and close your eyes. This will cure the stomach.
Lie on your stomach and place your hands behind the shoulders on the floor. The feet should be slightly off and the paws are bent on the floor. While doing this, press the hips towards the floor. Raise the torso with the help of arms. See above While doing the posture slowly, turn the head and torso to the right and look at the left heel from the right shoulder. While doing this, bend the back again towards the center and look upwards. While doing this, slowly come back to the starting position. Do the same on the other side as well.