Uttamangasana (Palms-Balancing Posture)

To practise Uttamangasana is not so easy as either Lolasana or Kukkutasana. The body should be strong to practise this asana. Gymnasts can perform this asana very easily.

Procedure for Uttamangasana (Palms Balancing Posture):

• First sit in the position of Padmasana.

• Then raise the knees and press them between the chest and the arms.

• Then raise the body with the force of the arms in such a way that the weight of the body falls on both the arms.

• While raising the body inhale and fill the lungs with air. Hold the breath. Exhale smoothly while coming to the original position.

• Gradually, increases the time for the practice of this asana. The limit is five minutes.

Advantages of Uttamangasana (Palms Balancing Posture):

• This asana strengthens the joints and the muscles of the arms and the legs.

• It gives sufficient exercise to the abdominal muscles.

• As it eliminates the weakness of all the abdominal organs and the chest it is more important than Lolasana or Kukkutasana.

• The regular practice of this asana roots out diseases like tuberculosis and asthma.

• This asana strengthens the arms and shoulders.

• The spine is turned backward in this asana which brings flexibility and imparts radiance and youth to the body. 

Therapeutics:

• Respiratory disorders

• Asthma

• Backache

• Weight Loss

• Digestive disorders

• Many forms of nervous and glandular disorder, especially those related to the reproductive system.

• Varicose veins

• Anxiety

• Anger management

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Konasana (Angle Pose)

The posture has a shape of an angle formed by the arms and the legs. So it is called Konasana. In this asana, the balance is maintained with the palm and the heels firmly fixed on the ground.

Procedure Konasana (Angle Pose):

• Keep the feet close together.

• Keep the arms perpendicular to the shoulders and extend the legs.

• Inhale and with the help of the palms and the heels, raise the trunk upwards. Bend the neck backwards.

• Keep the arms straight and the chest towards the sky.

• Hold this position for eight to ten seconds.

• Then slowly come to the original position. Repeat this asana four to six times.

Advantages of Konasana (Angle Pose):

• This asana strengthens the shoulders and alleviates the abdominal disorders.

• It gives sufficient exercise to the legs and the spine.

• This asana is considered to be a variation of Pashchimottanasana.

• So if it is practiced after practicing Pashchimottanasana, it gives many benefits.

• The spine is turned backward in this asana which brings flexibility and imparts radiance and youth to the body.

Therapeutics:

• Respiratory disorders

• Backache

• Weight Loss

• Digestive disorders

• Shoulder pain

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Vrishchikasana (Scorpion Pose)

‘Vrishchika’ means a scorpion. In this asana, the body assumes the pose of a scorpion. So it is called Vrishchikasana. Those who can practise, Sheershasana or Hastavrikshasana for a long time can practise this asana with ease and comfort. 

Procedure for Vrishchikasana (Scorpion Pose):

• A beginner should practise this asana with the support of a wall.
• Place the forearms and the elbows on the floor.
• Push against the floor lightly with the legs.
• Slowly move the legs five cms away from the wall and try to balance the body on the forearms.
• Breathe normally. Practise this for a few days.
• After achieving proficiency, bend the legs at the knees and try to place the soles on the head.
• Patient practice will in time impart the necessary ability to balance the body on the palms braced on the ground.

Advantages of Vrishchikasana (Scorpion Pose):

• This asana strengthens the arms and shoulders.
• The spine is turned backward in this asana which brings flexibility and imparts radiance and youth to the body. 
• It gives sufficient exercise to the abdominal muscles.
• It has all the advantages of Sheershasana, Chakarasana and Dhanurasana.

Therapeutics:

• Respiratory disorders
• Asthma
• Backache
• Weight Loss
• Digestive disorders
• Many forms of nervous and glandular disorder, especially those related to the reproductive system.
• Varicose veins
• Anxiety
• Anger management

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Tolasana (Scale Pose)

This is a variation of Bakasana. This asana is also called Tulitasana.

Procedure for Tolasana (Scale Pose):

• Practise Bakasana as shown in Bakasana Technique 1. 
• At the last stage of the asana, do not rest the soles under the elbows, but keep them a bit apart in the middle of the arms. 
• This pose is known as Tolasana. 
• Do the remaining part of the exercise as you would do while practicing Bakasana. Gradually, increase the time to the limit of fifteen minutes.

Advantages of Tolasana (Scale Pose): 

• In the practice of this asana, the eyes are frequently concentrated on the part between the eye-brows. This removes many common defects of the eyes.
• This asana has all the benefits of Bakasana.
• It cures all the diseases which Utthita Padmasana cures. It has the same benefits as Utthita Padmasana.

Therapeutics:

• Respiratory disorders
• Asthma
• Weight Loss
• Digestive disorders
• Constipation
• Colic Pain
• Backache

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Bakasana (Crow Pose)

‘Baka’ means a stork. Bakasana is one among the best of the asanas. Two different techniques have been given here.

Procedure for Bakasana (Crow Pose):

Technique-I: 

• Brace the palms on the floor. 
• Press the shin against the arms. 
• Now, raise the body. Place the toes under the elbows so as to support them. 
• Hold the breath. Hold the position. 
• Gradually, increases the time to the limit of fifteen minutes.

Technique-II: 

• Take the position of Bakasana as shown in image. 
• In the first type of Bakasana, the soles are supported under the elbows. 
• In the second type, there is a variation. 
• Take the soles backwards and rest them together below the hips as shown in Technique-II. 
• See that the right sole presses against the left sole.
• The remaining process is the same as shown in the first type.

Advantages of Bakasana (Crow Pose): 

• This asana exercises all the parts of the body. 
• It particularly strengthens the organs of the abdomen and chest. 
• The spine also achieves strength, flexibility and vitality.
• As the Prana is sublimated in the asana, it bestows mental peace.
• It has all the benefits that Utthita Padmasana has.
• It stimulates the digestive, the respiratory and the nervous systems.
• It prevents obesity in the body.

Therapeutics:

• Digestive disorders
• Constipation
• Colic Pain
• Backache
• Weight Loss
• Respiratory disorders
• Asthma

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions