Asana 5 - Pavanamuktasana (Air Relieving Pose)

Pavanamuktasana (Air Relieving Pose)

Technique 1: Single leg

Ø  Lie down on the back with your hands to the sides.

Ø  Breathing in, fold the left leg at the knee and bring it towards yourself.

Ø  Breathing out, grasp the knee and press it downwards into the abdomen gently.

Ø  Hold in place till breathing out has been completed and the top of the thighs are completely pressing the abdominal viscera.

Ø  Breathing in, release the knee and bring it to normal position.

Ø  Repeat the process on the right leg.

Technique 2: Both legs

Ø  Perform the exercise in the sequence explained above except that instead of one leg, use both legs.

Ø  Obese people and those with a history of cardiac problems should start slowly and add both number of times and pressure slowly.

Benefits:

Ø  This exercise is a very good starting point for people who are just beginning a yogasana exercise routine. The pressing down of the abdominal viscera is gradual and increases as flexibility increases in the person.

Ø  Very good for increasing capillary circulation in the lower abdomen, increasing balance of secretion and absorption in the intestines and removing flatulence.

Ø  Very good for hyper acidity, gastritis and diabetes and all digestive ailments.

Ø Good for increasing flexibility of the lumbar region of the spine and strengthening the muscles of the lower back.

Some noteworthy points:

In order to remain close to the condition of homeostasis or personal equilibrium, the following points are suggested;

Ø  One could use the upper arms to pull the knees into the abdomen; in this case, there is greater arching of the lumbar region and the hips leave the ground. Alternatively, one could use the forearms to press the knees into the abdomen; in this case the hips stay on the ground. Each impact a different area of the abdomen, but the use of the forearm to press the knee is closer to homeostasis.

Ø  It is important to count when keeping the knees pressed into the abdomen. This facilitates the complete evacuation of the terminal portion of the small intestine into the large intestine.

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Asana 4 - Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)

Technique:

Ø  Lie face down on the stomach. Spread the legs. Breathing in, fold the legs back at the knees. Reach out and grab the ankles with both hands.

Ø  Breathe out; raise the legs using the legs. Balance the entire body on the stomach.

Ø  After sufficient practice, you may rock the body forward and back on the stomach.

Ø  Repeat the exercise by rocking sideways and in a circular motion.

Ø  Breathe in when coming to rest on the ground.

Ø  Release the legs.

Ø  Relax. Breathe normally. Repeat 3 to 6 times.

Ø  Obese people should perform this asana with help and not try too hard to get to the complete pose as it could lead to internal damage, including blood vessels. Do one leg first, then the other before attempting both together. Initially, one may keep the legs together when lifting and with experience, spread the legs to get maximum benefit.

Benefits:

Ø  The action of rocking the body on the stomach increases intra-abdominal pressure and ensures excellent peristaltic action. This exercise is excellent for stimulating and toning the complete digestive system, the stomach, intestines, etc. This exercise is very good for improving pancreatic function.

Ø  The action is also very good for reducing fat in the adipose tissues. Reduces obesity.

Ø  Good for most digestion related ailments, especially diabetes as there the rocking movement massages the pancreas, lives and other organs related to digestion.

Ø  The action of reverse flexing the back results in toning of the entire spinal chord.

Ø  The pulling of the legs back simultaneously in a stretched condition induces tension in the vertebrae, increasing the strength of the back and toning up the spinal column.

Some noteworthy points:

Ø  This asana should be done after exhalation and any inhalation should be shallow. The reason is that, if this asana is done with lungs filled with air, the diaphragm will push the abdomen down tightening it. This will reduce the massaging effect of the rocking motion on the abdominal organs, especially the intestines. Also, a tight abdomen can lead to cramps during rocking.

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Asana 3 - Shalabhasana (Locust pose)

Salabasana (Locust Pose)

Technique:

Ø  Lie down on your stomach face to the floor.

Ø  Place hands alongside the body, with elbows close to the body. Keep the feet together; relax the muscles in the back and abdomen. Exhale slowly.

Ø  Inhale partially, using the stomach muscles and hands lift the legs off the ground. Keep knees unflexed and feet as straight as possible. Maintain position for 10 counts.

Ø  Exhale and return to original position.

Ø  Relax. Breathe normally. Repeat 3 to 6 times.

Ø  Since this exercise exerts pressure on the heart, so should be performed under supervision by people with cardiac concerns.

Benefits:

Ø  The action of lifting the legs using the stomach muscles increases intra-abdominal pressure. This ensures copious blood supply to the intestines and rectal muscles, inducing peristalsis and curing constipation. Since the action compresses the buttocks, it results in increased blood circulation to the rectal muscles and anal sphincter. Very good in controlling piles.

Ø  The use of the hands to leverage the stomach muscles results in the toning of the back, neck, shoulder and wrist muscles. Increases the strength and suppleness of the spine.

Caution: Beginners should perform this exercise under supervision. Stop at the slightest experience of pain in the abdominal or lumbar (lower back) region.

Some noteworthy points:

Ø  The point of focus or attention will determine the benefit accrued from the asana. In the photograph above, one can see Sundaram keeping his knees straight by raising his legs less. Here, the stomach muscles are strengthened and intra-abdominal pressure is built up due to which there peristalsis is activated and there is better evacuation of the bowels. Next to him, Viswanathan is keeping the ankles together but taking the feet higher because the knees are not taking the strain. This will increase the strength of the lower back.

Ø  The position of the hands is also important. When the hands are fully stretched, the abdominal muscles take the strain of lifting the legs, however, if the hands are bent at the elbows, the deltoids provide a reaction support the the abdominal muscles. The latter reduces the efficacy of shalabhasana and should be avoided. Hands should be stretched straight along the length of the body and close to it.

Ø  The reason one is asked to take a half breath as in mayurasana is to ensure that the abdomen is not unduly stressed. In complete exhalation, the abdominal viscera would be loosely packed in the abdomen, while after complete inhalation; the abdomen would be tight, leading to stomach cramps. This is avoided by taking a half breath whereby the abdomen is not stressed.

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