YOGA

VIDHYA DHAR RAIM.P.ED

A3014915021ASPESS

AMITY UNIVERSITY

Asan on lying position 1.Bhujangasana

EtymologyThe name comes from the Sanskrit words

bhujanga meaning "snake" or "serpent" and asana meaning "posture" or "seat".

Procedure Lying on the stomach, stretch the total body

straight. Join the toes and heels of both the feet together. Bring both the palms to the sides of the chest. Breathing in, raise the upper body resting on both the forearms. Head is raised looking up. After a while,

breathing out, bring the body slowly down to the normal position on the floor.

BenefitsStrengthens the spineStretches chest and lungs, shoulders, and abdomenFirms the buttocksStimulates abdominal organsHelps relieve stress and fatigueOpens the heart and lungsSoothes sciaticaTherapeutic for asthmaTraditional texts say that Bhujangasana increases

body heat, destroys disease, and awakens kundalini.

Contraindications and CautionsBack injuryCarpal tunnel syndromeHeadachePregnancy

2.Sethu BandhasanaEtymology

Sethu means "bridge," and bandha means "bound." Therefore, this is "the bound bridge posture," whereby the trunk is elevated as a bridge with the support at one end upon the feet and the other upon the shoulders and head.

In this case, the term bandha refers to a 'restriction' or a 'holding' of the musculature into a particular formation.

Procedure   Lie flat on your back with arms at your sides,

palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.

BenefitsStretches the chest, neck, spine, and hipsStrengthens the back, buttocks, and hamstringsImproves circulation of bloodHelps alleviate stress and mild depressionCalms the brain and central nervous systemStimulates the lungs, thyroid glands, and abdominal organsImproves digestionHelps relieve symptoms of menopauseReduces backache and headacheReduces fatigue, anxiety, and insomniaRejuvenates tired legsRelieves symptoms of asthma and high blood pressureTherapeutic for hypertension, osteoporosis, and sinusitis

Contradication Avoid doing this pose if you are suffering

from neck and back injuries.

3.AnantāsanaEtymology

The name comes from the Sanskrit words ananta (अनन्त) meaning "without end" or "the infinite one", derived from the name of the thousand-headed serpent Sesa upon which Vishnu rested at the bottom of the primordial ocean, and Asana (आसन, Āsana) meaning "posture" or "seat".

ProcedureLie down on your back in a straight position. Turn towards your left hand side.Now lift up your right leg in a 90 degree angle. Place

your left hand below your head in order to support it.Raise your right hand up in the air and now try to catch

the toes of your right leg with your fingers.Stay in this position for about 20 seconds; count your

breath and then release.Slowly turn towards the other side and repeat the same

activity on the right hand side too.Do not forget to count your breath every time you

switch to a new position.

BenefitsAnantāsana involves balance, pelvis, hip & leg

adductor muscle.

ContraindicationsThis asana has numerous benefits attached to it.

This asana is mostly not recommended for those suffering from sciatica pain, slip disc issues and spondilitis problems.