Pavana means wind (air, gas). Muktha means escape. Pavana Muktha asana is aimed at reliving gas from our system. The gas is formed at different joints and abdomen during normal metabolic/anabolic processes.

The Procedure for Ardha Pavanamukthasana Yoga Pose

1. Lie down straight with legs held close together and hands palms down on either sides.

2. Bend right leg at hip and at knees to bring it towards abdomen. Use your hands to grasp the leg just below the knees and pull it nearer to your chest. Don’t allow left leg to move from its original position.

3. Inhale deeply while at this position.

4. As you exhale slowly, bring your head, neck and chest forward and touch your knee with your nose.

5. Slowly inhaling, take the hands slowly away and take the leg to its original position.

6. Give complete rest to the body by relaxing all muscles in your body for a few seconds.

Repeat the procedure with left leg.

Notes on Ardha Pavanamukthasana Yoga Posture

It may be difficult for big-bellied persons to follow this procedure. Don’t give up till you are comfortable with this pose.

It strengthens muscles at back and gives strength and flexibility to backbone, waistline. It also promotes digestion and easy elimination.

Pavanan means wind (variations are air and gas). Muktha means escape or relief. Pavanamukhtasana is aimed at releasing gas accumulated in abdomen and at joints. This exercise is a good treatment for gastritis and vata related pain.

The Procedure for Pavanamukhtasana

1. Lay down straight on your back with legs hold together and hands close to body, palms down on ground.

2. Bend both legs at knees and at waist and bring them together to the abdomen.

3. Lift your hands and interlock the fingers. Grasp both legs just below the knees and pull them towards your chest.

4. Inhale deeply.

5. As you slowly exhale, bring your head, neck and chest towards the knees and bring the nose to between the knees.

6. Slowly inhaling, take the hands off and straighten the legs to their original position.

Rest for a few seconds by relaxing all muscles in your body.

Notes on Pavanamukthasana

This asana strengthens muscles of abdomen. It gives strength and flexibility to backbone and muscles at back and lower back. This is also beneficial for patients suffering from joint pains. It is also a cure for gastritis.

Sasam means a hare. In this asana, the yogi follows some mannerisms of a hare and hence the name.

The procedure for sasasana Yoga Pose

1. Sit as if in vajrasana.

2. Place your hands palms down on knees.

3. Fold your hands as if in a prayer.

4. Raise your hands over your head as you slowly inhale.

5. Bend your full body forward as you exhale. Your crown touches earth if you bend down properly.

6. Rest hands palms down on earth. Make sure your buttocks stay at the place and you don’t accidentally leave the sitting position.

7. Raise your whole body and hands as you inhale. The asana is not over.

8. Lower your hands as you exhale and let the elbows touch your knees.

Notes on Sasasana Yoga Pose

This asana regulates the activity of adrenal glands. It is an effective solution to short-temperedness.

It gives flexibility to waist and gives extra enthusiasm for walking and running exercises.

Marjara means a cat. This asana is based on some mannerisms exhibited by cats, especially the ones they exhibit immediately after waking up from sleep.

The Procedure for Marjari asana Yoga Pose

1. Sit in Vajrasana. (Sitting position where buttocks are inside cupped soles of your feet).

2. Come to knees and place them at comfortable distance (the distance between shoulders).

3. Bend forward and place your palms cupped down on ground, straight below your shoulders. Now you stand on four legs.

4. Look straight forward. Take care not to open your mouth.

5. Inhale a little, raise your head and neck, and stretch your backbone as much as possible.

6. Raise your gaze to the highest point possible by you. Take care not to move your arms or legs.

7. After stretching, bend your backbone upwards and bring your head to between your hands. Forcefully expel the breath through your mouth. It is OK to produce a sound.

8. Close your mouth. Slowly inhale and come to the backbone-stretching pose once again.

Notes on Marjarasana

This asana gives flexibility to backbone, neck and shoulders. Good for chronic backache. It also good for all reproductive organs of women. Leucorrhea can be controlled with this asana.

This asana follows the mannerisms of tigers hence the name.

The Procedure for Vyakrasana Yoga Pose

1. Sit as if in Marjarasana (stand on four legs, hands and knees on ground).

2. Deeply inhale.

3. Keep the breath inside, raise the right leg backwards and parallel to ground.

4. Bend the leg at knee and point the toes towards head.

5. Slowly exhaling, bring the right knee forward towards the head. Bend your neck and try to touch the right knee with your nose. Don’t allow any part of your right leg touch the ground. Exhalation is complete as you touch the knee with nose.

6. Slowly inhaling, take the right leg back to its original position (knee on ground).

Rest a while and repeat the procedure on left leg.

Notes on Vyakrasana Yoga Pose

This is very difficult asana to accomplish. Practicing this three times on either legs is enough for beginner level practice.

This asana relaxes all the bones of vertebral column, strengthens waist and uterus.

Halam means a plough. The body assumes the shape of a plough while doing this asana. Purva Halasana is a preparatory pose for Halasana.

The Procedure for Simple Halasana

1. Lie down while keeping legs together and stretched in front, hands palm down and fingers straight.

2. While inhaling, raise your legs straight above your waist without bending them at knees.

3. Exhale slowly and bend your legs to above your face and beyond your head.

4. Return to lying position after reaching as far as you can.

With constant practice, you will be able to extend the legs far beyond your head and touch your thighs with nose.

Notes on Halasana

Tones waist, strengthens abdominal muscles and increases personal enthusiasm.

In this bandha (a lock), you lock prana (breath vital life force) in the upper torso.

The Procedure for Jalandhara Bandha

1. Sit on Padmasana or any comfortable meditation pose.

2. Bend your neck and bring your chin forward to touch the chest. The air inside will not escape.

3. Slowly raise your chin and straighten your neck.

Notes on Jalandhara Bandha

If you have pain at neck, you should not practice this. It strengthens brain and give exercise to neck. It also strengthens thyroid.

The Procedure for Agnisara Kriya

1. Sit on vajrasana. Spread knees wide apart. Keep buttocks on floor and the big toes touch together.

2. Fist your hands and place them just before your knees on the ground. (Imagine a sitting dog.)

3. Open mouth wide apart and push tongue outside your mouth.

4. Quickly breathe in and out through your mouth. You belly moves up and down as you quickly breathe.

5. Breathe through nose when you feel tired. Don’t continue if you feel slight tiredness. Rest a while and continue once again.

Notes on Agnisara Kriya

Persons suffering from ulcer, hernia, heart or blood pressure problems shall not practice this.

Cures gastritis and constipation. Strengthens liver and give exercise to all internal organs.

Merudandu means backbone. This asana is aimed at giving strength and flexibility to backbone.

The Procedure for Merudandasana Yoga Posture

1. Lie flat on ground with legs close together, hands by the sides, palms down and fingers and toes straight.

2. While inhaling raise both legs together to a height of 45 degree or more, bending at waist. Take care you don’t bend your legs at knees. Press the hands against the ground if you need more balance.

3. Slowly lower your legs as you exhale.

4. Give rest to both legs for a second by allowing them to fall apart.

Notes on Merudandasana Yoga Pose

This asana is good to reduce belly pot. It also gives strength and flexibility to backbone and muscles attached to backbone. Promotes digestion and nourishes internal organs.

This pose got its name because the legs of the yoga practitioner resemble the tail of a dragon fly or locust that is flying.

The procedure for Salabhasana, the Yoga Pose

1. Lay flat on your stomach. Keep the toes flat on the ground and chin on the ground.

2. Place your hands close to the body, making a fist that opens upwards.

3. Breathe in. Don’t inhale completely, as it can cause difficulties in this posture.

4. Slowly raise your legs. Hold them in the air for a second. The parts above navel region should be flat on the ground.

5. Lower your legs slowly as you exhale.

6. Repeat the cycle for five times.

7. Don’t allow any part above naval region to rise from the ground. Keep the head and shoulder down on the ground.

8. Go to savasana after repeating these steps for five times.

The benefits of Salabhasana Yoga Pose

Promotes digestion, regulates bowel movement, strengthens liver, intestines, kidney and pancreas; and regulates the activity of pancreas and prostate. It is also helpful in straightening any unnatural curves on the spine. It is also to be noted that persons regularly practicing salabhasana don’t get piles.

Notes

Ulcer and hernia patients must not practice this asana.