Yoga in India

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Hatha Yoga

• Hathayoga Pradipike
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• Yogasana (Posture)
• Pranayama

Supta-Pavana-Muktasana

Procedure

Stage 1

Lie on your back. Bend the knee of the right leg and hold the shin by both the hands. Then bring the thigh upto the chest. Left leg should be straight on the ground. Take a deep breath. Lift the shoulders and head while holding the breath. Try to touch the knee with the nose. In this final stage stay for some seconds and do counting. Return to the original position while exhaling. Realax the body. This is one round. It is important to begin this Asana with right leg.

Do three rounds for the right leg and left leg.

Stage 2

Lie on your back. Bend both the knees. Bring the thighs up to the chest. Twine the hands and hold the legs just below the knees and take a deep breath. Hold the breath and lift the shoulders and head. Touch the knees with the nose. Stay in this position for some time while holding the breath and do counting. Return to the original position while exhaling. Repeat this for three times.

Attention should on the pattern of breathing and counting, pressure on the stomach and the movement of legs.

Breathing

Take the breath while lifting the legs. Hold it in the final position. Exhale while returning to original positon.

Benifits

Supta-Pavana-Muktasana strengthens the muscles of the lower back. It loosens the stiffness in the spinal-cord. This Asana helps to cure constipation. This Asana gives massage to the stomach and digestive system and helps to the release the gas. It cures impotency, barrenness menstrual disorders.

Caution

Persons with Slipped disc, Sciatica, back problems and high blood pressure should not practice this Asana.