AASANS(Pawan muktasan,padmasan,Sarvangasan)

--( PADMASAN)-(PAWANMUKTASAN)-(SARVANGASAN)--

PADMASAN

Procedure

• Sit down in Dandasan and place the right foot on the left thigh.

• Similarly, place the left foot on the right thigh.

• The spine should be kept straight.

• As per convenience, one may place the left foot first on the right thigh and then the right foot on the left thigh.

• Keep the right palm above the left palm and place them on the lap.

• Focus the mind on the front portion of the nose or any other point to meditate with concentration.

• In the beginning do it for 1 - 2 minutes and then gradually increase the duration

Benefits

• This is the best asana for meditation. It is helpful in concentration of the mind and upward movement of the prana.
  
  



• It strengthens the digestive system and is also beneficial in wind related problems.

PAWANMUKTASAN

Procedure

• Lie down straight and rest the right knee on the chest.

• Interlock both the hands and keep them on the knee.

• While exhaling press the knee on the chest.

• Lift the head such that the nose touches the knee.

• Holding the breath, remain in this position for about 10 to 30 seconds. Now straighten the leg. Repeat it 2-4 times.

• In the same way perform with the other leg. In the end, practice this asana with both the legs together.

• This completes one cycle. Repeat this cycle 3-4 times.

• Hold both the legs and massage the back by rolling forward, backward and sideways.

Benefits

• 
  
  It is extremely beneficial for gas related problems of the stomach, thus justifying its name.
  
  



• 
  
  It is useful in scanty/painful menstruation and uterus related diseases.
  
  



• 
  
  It is beneficial in acidity, heart disease, gout and backache.
  
  



• 
  
  It reduces excess fat on the stomach.
  
  



• 
  
  If there is severe pain in the back, then do not lift the head at all. Press only the legs on the chest. In this way slip disc, sciatica and backache are sufficiently benefited.

SARVANGASAN

Procedure

• Lie down straight on your back.

• Keep the feet together, place the hands along the body with the palms touching the ground.

• Inhale and raise the legs slowly upwards to 30 degrees, then 60 degrees and finally 90 degrees.

• Take the help of your hands while lifting the legs.

• If the legs cannot be kept straight at 90 degrees take them ahead to 120 degrees with the hands supporting the back.

• The elbows should rest on the ground and the toes joined and straight.

• Keep the eyes closed or gaze fixed on the toes. Starting with about 2 minutes, the duration can be extended slowly up to half an hour.

• Bend the legs slightly backwards before returning to the normal position.

• Remove both the hands from the back and place them straight on the ground.

• Now regain the original position slowly in the reverse order, while keeping the palms pressed on the floor. Take rest in Savasana for approximately the same time as used for Sarvangasana.

• The reverse /complimentary of this asana is Matsyasana.

• Therefore, performing Matsyasana before Savasana is more beneficial.

Benefits

• It activates and rejuvenates the thyroid gland.

• Therefore, diseases like obesity, weakness, tiredness and insufficient increase in height, etc. are taken care of. It strengthens the adrenal glands, testicles and ovaries.

• But the specialty of this asana is that those for whom Sirsasana is forbidden, even they can do this asana.

• It is beneficial for 2-3 stages of asthma also because the shoulders become stable in this asana.

• Respiration of the abdominal area also takes place.

• abdominal muscles are exercised and the diaphragm gets toned due to participation in inhaling and exhaling process.

• Thyroid gland and pituitary gland are activated resulting in height increase.