To begin the yoga practice…
Sit comfortably with spine & neck erect. Keep the eyes closed. Observe your body…your breathe…your heartbeat for few seconds. Prepare your mind & body for the yoga practice and manifest that may your mind and body be benefitted with the yoga practice.
Perform 3 rounds of deep inhalation & exhalation. Inhale…..Exhale…..Inhale….Exhale….Inhale….Exhale…
Relax a few seconds. Slowly open the eyes.
Warm up your body with loosening exercises.
Let’s begin with yoga asana..
Yogasana: Sitting Posture 13: Pavanamuktasana (Wind Releasing Posture)
Sthithi: Supta Tadasana posture i.e., lie on your back keeping the legs close together, hands close to the body, palms touching the floor.
Step 1: Inhale and raise the legs to bring them at 45 degrees to the floor.
Step 2: Inhale and raise the legs further to make them perpendicular (90 degrees) to the ground.
Step 3: Exhale and bend the knee joints bringing them close to the chest and hold them tight with the interlocked fingers.
Step 4: Further, with exhalation, lift the head from the floor and try to touch the forehead on the knees.
Maintain this final posture with normal breathing for 20 seconds.
Step 5: Slowly, inhale and bring the head down.
Step 6: Release the fingers and straighten the legs up 90 degrees to the ground.
Step 7: Exhale and lower the legs to 45 degree to the ground.
Step 8: With exhalation, further lower the legs to the ground returning to sthithi position.
Relax in Savasana posture. Lie down on back with legs placed apart and hands away from the body, palms facing upwards.
Benefits:
- Pavanamuktasana induces pressure on the abdominal region, thereby stimulating the visceral organs.
- It improves digestion & metabolism.
- It stimulates peristalsis and cures flatulence & constipation.
- It strengthens the back muscles.
- It reduces abdominal fat.
Note: Should be avoided in case of acute abdominal pain, recent injuries or surgery, acute Low back ache due to spinal reasons.
Yogasana: Sitting Posture 14: Setubandhasana (Bridge Posture)
Setubandhasana is the complementary posture for Pavanamuktasana.
Sthithi: Supta dandasana
Step 1: Bend the knee joints and place the feet close to the respective buttocks.
Step 2: Inhale and lift the middle part your body upwards supporting with hands at the lower back region.
Maintain this final position with normal breathing for atleast 20 seconds.
Step 3: Exhale and lower down the body, releasing the hands.
Step 4: Extending the legs, return back to Supta dandasana.
Relax in Savasana posture.
Benefits:
- This posture strengthens the back muscles.
- It reduces abdominal fat
Note: Avoid this posture in acute back pain, disc problems, abdominal surgeries.
To conclude the practice, relax in Shavasana. Lie down on floor, legs apart, and hands away from body, palms facing upwards, head placed comfortably and eyes closed. Observe each joint and muscle of your body, starting from toes, ankle joints, calf muscles, knee joints, thigh muscles, hip joints, back muscles, spine, abdominal muscles, chest muscles, neck muscles and face one by one. As you observe them, loosen them completely and allow them to relax totally. Relax the whole body. Allow the breathe and heart rate to normalize. Slowly turn towards the right side and come up in sitting pose. Rub your palms together and gently give warm massage on face, neck and arms. Slowly open the eyes.
