Asana for the cure of H

erina

The procedures of pavanmuktasana part 1 and 2, vajrasanan, mastyasan, shahshankasan, Marjari asana, ushtrasana have been explained in detail in the previous issues. Besides that sputa vajrasan, sarvangasan, vipareetkarani Mudra, Halasana, Yogamudra, Pashini Mudra, Ashwani Mudra, Vajroli Mudra, Jalandhar Bandha, Moobandha, Uddiyan Bandha should be practiced. The detailed procedures are given below:

Supta Vajrasana -- Sit in Vajrasana. With the help of shoulders and elbows bend backward and place the head on the floor. Back should be in the shape of a bow. The knee should be fixed on the floor. Place hands on thighs. Close eyes an leave the entire body loose.

Sarvangasana -- Lie down on your stomach. Place both hands by the side of the body with the palm open and fixed on the floor. With the support of hands raise the legs up. Bend the elbows and while applying pressure on the palms straighten the back. Trunk and legs should be perpendicular to neck. Chin should rest on chest.

Vipareetkarani Mudra -- This asana is likd sarvangasana. In this chin is not touching the chest. Trunk is at 45⁰ angle whereas in sarvangasana trunk is straight at 90⁰ angle.

Halasana: Lie on your back. Hands should be placed by the side of buttocks and palms opened upward. Slowly lift the legs up straight. The pressure should not be on the hands; rather it should be on the abdominal muscles. Take the legs back over the head and touch the floor with the toes. hands should be on the waist as in sarvangasana.. Come back to the initial stage and perform some more activities.

1. Take the feet backward so that whole body is stretched. come back to the initial stage.

2. Pull feet backward (away from the head) to the extent that back should be stretched fully.  Legs should be stretched. Hold the feet with hands. Come to normal state and then to the initial stage.

Yogamudra --- Sit in Padmasana. Close eyes. Hold the wrist of one hand with the other behind the back. Relax the body and bend trunk down till the head touches the floor. Stay in this posture for a while. Slowly come back to normal position.

Pashini Mudra --- Come to halasana. Spread the legs about half a meter wide. Bend the knees. Bring the thighs so close to the chest that knees should touch ears, shoulders and floor. Enclose the head and legs firmly with the hands. Breathe slowly. Focus attention on Manipuraka chakra. Stay in the position as long as it is comfortable.

Aswini Mudra --- (First Stage) Sit in any meditative positure. Relax the body. close the eyes and breathe normally. Contract the muscles around anus and then relax. Repeat this maximum possible number of times.

(Second Stage) :: Sit as in the first position. While contracting anus perform poorak (inhalation). In the state of contraction apply antarkumbhak (retaining the air within) and then perform rechak (exhalation). Relax the muscles.

Vajroli Mudra--- Sit in any meditative postures. Place the hands on the knees. Close the eyes and relax the body. Bring stress on the lower abdominal region and pull the urinary and genital systems upward. The process of contraction should be such as is done for stopping the urination for a while.