ARDHAKATI CHAKRASAN (Half Waist Wheel Pose)
Description :
While inhaling, slowly raise the right arm side ways up. At the horizontal level turn the palm upwards.Continue to raise the arm with deep inhalation vertically until the biceps touches the right ear, palm facing the left side. Stretch the right arm upwards.While exhaling bend the trunk slowly to the left.The left palm slides down along the left thigh as far as possible.Do not bend the right elbow or the knees.Maintain for about a minute with normal breathing.Slowly while coming back to vertical position inhale and stretch the right arm up. Feel the pull along a straight line from the waist up to the fingers.Bring the right arm down as you exhale to Sthiti position. Come back to Tadasana Sthiti.Repeat on the left side, by bending towards the right side. NoteBend laterally. Do not bend either forwards or backwards.
Benefits : Reduces fat in the waist region; Stimulates sides of the body;Gives lateral bending to the spine; Improves functions of liver.
Limitations : No limitations.
PADA HASTA ASANA (Feet Hands Pose)
Description :
Stand erect with legs together. Inhale slowly and raise the arms sideways. At this horizontal level, turn the palms upwards. Continue to inhale and move the arms upwards until the biceps touches the ears. Turn the palms forward. Stretch up the body from the waist. Keeping the lower back concave, exhale and bend forward until the trunk is parallel to the ground. Stretch out the shoulders at horizontal plane and inhale. Exhale while going down further until the entire palm rests on the ground and chin touches the knees. Maintain in this final posture for about 2-3 minutes without bending the knees. Inhale, come up slowly to the vertical position and stretch the arms above the head. Exhale, drop down the arms, and turn the palms downwards at the horizontal position. Continue to exhale and return to Sthiti. Relax in Tadasana.
Benefits:
Makes the spine flexible and Strengthens the thighs.Helps prevent constipation and menstrual problems.Improves digestion due to abdominal contraction and Enhances blood flow to the head.
Limitations:
People with Vertigo, Hypertension, Spondylosis, Cardiac problems andSpinal problems should avoid this asana.
TRIKONASANA (Triangle Pose)
Description :
While inhaling, spread the feet apart by about a meter and raise both the hands slowly till they reach the horizontal position simultaneously. Slowly bend to the right side until the right hand reaches the right foot. The left arm is straight up, in line with the right hand. Palms face forward. Stretch up the left arm and see along the fingers. Maintain for about one minute with normal breathing. Return slowly to Sthiti. Repeat on the left side.
Benefits:
Helps in preventing flat foot, strengthens the Calf and thigh muscles, corrects curvatures of back, strengthens the waist muscles and makes the spine flexible.
Limitations:
People, who have undergone recent abdominal surgery, slip disc or sciatica may avoid this posture.
PARIVRITTA TRIKONASANA (Revolved Triangle Pose)
Description :
While inhaling spread the legs apart by about a meter by moving the right leg away from the left. Simultaneously raise both the hands slowly till they reach the horizontal position. While exhaling, the right hand is taken down to the ground on the outside of the left foot, while the left arm is raised up to the vertical position. Turn the face up to look at the raised hand. Maintain at the final posture for 1 minute with normal breathing. Return to sthiti and repeat the same to the left side.
Benefits:
Gives rotational movements to the spine. Improves the functioning ofKidneys and strengthens the thigh muscles.
Limitations:
People with spinal problems, heart problems, and severe hypertension may avoid this posture.
PARSVA KONASANA (Lateral Angle Pose)
Description :
Move the right leg to about one and half meter away from the left foot. Turn the right foot towards right side of the body so that the toes are pointing away from the body. Exhaling, bend the right knee and bring the Trunk to rest on the right thigh, place the right hand on the ground beside the right foot. Inhaling, stretch the left arm over the head, biceps touching the left ear and look at the tips of the fingers of left hand. Maintain the posture for a minute with normal breathing. Return to sthiti. Repeat the same to the left side. Note In we final position, there should be a right angle between the thigh and we leg and we other knee should not bend. Both the soles should be fully in contact with the ground.
Benefits:Expands the thorax, strengthens the thighs, Prevents back pain, and stimulates the intestinal peristalsis. Limitations:People with Cardiac problems may avoid this posture in the beginning days.