VAJRASAN

Making the lower legs tight one should place the both feets on the either side of anus. This is called vajrasan. Which brind success to Yogis.
NOTE:
This can be considered as the meditative posture. While practising it for meditative purposes, one should close his eyes at the final stage.
TECHNIQUE:

1. Sit with legs extented together, hands by the side of the body, palms resting on the ground, fingers of the hands pointing forward
2. Fold the right leg at knee and place the foot under right buttock. Sole will remain inside.
3. Similarly folding the right foot, place it under the left buttock.
4. Hands resting on the respective sides.
5. Sit erect, gaze in front close the eyes.
6. While returning to the original position, bend litle towards right side take out your left leg and extend it.
7. Similarly extend your right leg and return to the original position.

REMEMBER:

• While sitting on the bent feet. The heels should remain outside and toes inside.
• Do not sit on the heels.

BENIFITS AND LIMITATIONS:

• This strengthens thigh muscle and calf muscle.
• Person suffering from piles should not practise it.

MAYURASAN

Holding the ground with both palms, supporting the sides of naval by both the elbows and raising oneself like a horizontal stick, in air, is called Mayurasan.
"Mayur" means Peacock in sanskrit. One has to hold his body like a stick on both elbows, as shown in the picture. We assume the shape of the peacock hence it is calles Mayurasan.
TECHNIQUE:

1. Sit on both your upper scales. Knees should be pitched on the ground
2. Stretch out the fingers of your hands and place the palms on the ground, fingers will remain stretched pointing backward.
3. Place elbows gently on the either sides of naval.
4. Slowly stretching both legs together, come little forward very cautiously, and then raise the upper part of the body.
5. If the upper part of body is raised up, thenstraighten your legs like a stick (horizontal) and keep straight your chest, neck and head also.
6. Maintain it for some time then return to original position, slowly fold your legs and place the knees on the ground.
7. Now raise your hands from the ground and sit on the soles.

REMEMBER:

• This is very importent balancing pose.
• Jerk should be avoided at any stage.
• If during practice you feel like coughing of sneezing then return and start practice again.

BENIFITS AND LIMITATION:

• It is useful in diabetes.
• This asan is very good measure against visceroptosis and dyspepsia.
• Those suffring from cervical spondilitis should not practise it.

DHANURASAN 2

Stretching the legs on ground like stick and catching hold of the toes with the hands and curving the body like a bow is callad 'Dhanurasan"
TECHNIQUE:

1. Take prone lying position, legs together, hands straight by the side of thighs, chin resting on ground
2. Fold the legs and bring them near the thighs, then catch hold of ankels with respective hands in lieu of toes
3. Slowly through the legs backward as if they want to get released from your hands. Try maximum but do not leave. raise your thighs. Raise your head and chest also and assume the shape of a bow
4. While returning to the original position, place yoyr chest and thighs on the ground, leave the legs and come to the first position.

REMEMBER:

1. Beginners may keep distance between two knees
2. raise the head backward completely with the chest
3. Do not bend hands at elbow.

BENIFITS AND LIMITATIONS:

1. It makes back and spine muscle flexible.
2. It helps removing constipation.
3. Those suffering from lumber spondilites should not practice this.

DHANURASAN

Holding the toes with hands, stretching them up to the ears, assuming the shape of bow is called "Dhanurasan"
TECHNIQUE:

1. Take prone lying position, legs together, hands straight by the sides of the thighs, chin resting on the ground.


2. Fold the legs at the knees and bring them to the thighs. Knees must remain together.


3. Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of respective hands.


4. Raise your legs a little up and simultaneously raise youe head and chest.


5. Holding the toes, pull the legs towards the ears and bring the toes near the ear. gaze in front.


6. While returning to the original position, loosen your hands, take legs backwards, let the thighs to touch the ground, leave the toes and ultimately bring the legs and hands to the first position.

REMEMBER:

1. Do not try to bring toes near to ears forcefully if it is difficult.


2. Gradually increase the practice.

BENIFITS AND LIMITATIONS:

1. It makes back and spine muscle flexible.


2. It helps in removing constipation and pitta disorders.


3. Those suffering from spondilitis should not practice this.