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Lie down on your back and stretch both your legs. Now leaving the left leg stretched on the ground, bend your right leg at the knee, and bring the bent knee near the chest. Now inhale and press your bent leg on your chest with both hands, which should be interlocked. Keep the breath full in your belly and go on pressing the leg on it. Stay in this position for some time. Now start exhaling, lift your head and try to touch your bent knee with your nose. Inhale and bring your head back in the normal position; also take the leg down and exhale. Repeat this process with your right leg, and then with both the legs.
Ardha Matsyendra Asana
Sit in any comfortable cross-legged position. Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip. Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh. While turning the spine to the left, straighten the right arm bringing it around to the outside of the left knee, and grasp the left foot with the right hand. Turn your head as far as possible to the left, and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left. Repeat the posture for the other side by reversing directions.
Sit on a mat with your legs stretched straight out in front of you. Breathe out. Slowly bend forward, trying to touch your feet. Don’t bend your knees. If you feel a constriction while bending, straighten up slightly and then try and bend further forward. Don’t push yourself too hard. You may not be able to get very far if you are a beginner. Don’t get impatient and push yourself too hard. You will only injure your muscles. Just bend forward as far as you can go. It is important that you hold this pose. There is no point in just bouncing back and forth. Exhale, while returning to normal position.
Viparita karani mudra
Lie flat on your back and keep your legs together, and your arms on their respective sides. Inhale, press your palms down, and raise your legs slowly together, without bending the knees or raising the hands till they are perpendicular to the floor. Exhale completely. Inhale deeply and exhale slowly. While exhaling, press the palms down again, and without bending the knees or raising the head, move the legs towards the head. While doing this, raise the hips and the small of the back also from the floor, and curve up the lower part of the spine. Bring the legs parallel to the root. Take a deep breath and breathe normally a few times. Bend the arms at the elbows and support the slanted trunk with the palms which should press the upper portion of the posterior on each side. Inhaling, bring back the legs again perpendicular to the floor, using the elbows as a fulcrum. Exhale and breathe normally. Keep the knees straight and the feet together. Fix your gaze on the tips of the big toes. Maintain this position for about three minutes. Return to the starting position in the reverse order.
Lie on your face, legs together, hands straight by the side of the thighs, chin resting on the ground. Fold the legs at the knees and bring them on the thighs. Knees must remain together. Bring your hands backward and hold the toes of respective legs with the thumb and forefinger of the respective hands. Raise your legs a little up and simultaneously raise your head and chest. Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front. While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position.
The other asanas that are useful are sirshasana, sarvasangasana, tadasana, mandukasana, supta pawanmuktasana, trikonasana, katichakrasana, matsyasana, yogamudrasana, mayurasana, navkasana and paschimottanasana. Among the pranayamas, Kapaal bhati and anuloma viloma pranayama is recommended.
* It is advisable to learn the yoga asanas under the guidance of a practitioner.
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