Yoga in India

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Hatha Yoga

• Hathayoga Pradipike
• Original Text
• Commentary
• Yogasana (Posture)
• Pranayama

Hatha Yoga>Asana>Supta-Pavana-Muktasana:

Procedure:

Stage 1

Lie on your back. Bend the right knee and bring the thighs upto the chest. Hold the shin by both the hands. Left leg should be completely on the ground. Inhale fully and fill the lungs. Try to touch the right knee by nose while holding the breath. Stay in this position for a couple of seconds.

Return to the original position while exhaling slowly and relax the body. Repeat this for left leg. Do this 3 times for right and left leg. It is important to start this Asana with right leg.

Stage 2

Lie on your back. Bend both the legs and bring the thighs upto chest. Join the hands and hold the shin just below the knees. Inhale deeply. Lift the head and shoulders and try to keep the nose in between the knees while holding the breath i.e, Kumbhaka. Stay in this position for some time and count mentally. Exhale slowly and return to the initial position. Repeat this for 3 times.

Meditation

Watch the breath, pressure on the stomach and movements while doing the Asana.

Benifits

This Asana strengthens the muscles of lower back. It releases the tension in the spinal cord. This Asana gives massage to stomach and digestive organs and helps to release the gas. This Asana cures constipation, impotency, infertility and menstrual problems.

caution

Persons with high blood pressure, Sciatica and ailments of spinal cord, should not do this Asana.