Asana 7 - Ardha Halasana (Semi-plow pose)

Technique: (Uttana padasana)

Ø  Lie on the back, feet together all the way to the heels. Breathe in.

Ø  Breathing out, pull the legs up to 45 degrees.

Ø  Hold in place for a few seconds (start with 3 counts and increase to 6).

Ø  Breathing in, bring the legs back to the ground slowly. 

Ø  Relax. Breathe normally. Repeat from 3 to 10 times

Technique: Arda Halasana

Ø  Perform Uttana padasana, except, and take the legs to 90 degrees.

Ø There is no need to hold the legs in position for longer than 1-2 seconds, enough to reach equilibrium.

Ø    Repeat 3 to 10 times

Ø To lose weight around the abdomen, perform the exercise rapidly without allowing the legs to touch the ground. Repeat 6 to 10 times.

Ø  Those with cardiac problems should do this exercise carefully. Those with lumbar (lower back) problems and hernia should avoid this exercise.

Benefits:

Ø  The spinal nerves, nerve roots, and sympathetic nerves get toned up. The lumbar area becomes supple and elastic.

Ø  The action of stretching and pulling tones and strengthens the abdominal and lower back muscles.

Ø  The action of holding the legs in place, apart from exercising the above muscles, also creates intra-abdominal pressure. This results in strengthening of abdominal muscles and reduction of fat.

Ø  The leg lifting action pulls the buttocks together, toning up the rectal muscles and sphincter.

Ø  This exercise is good for curing obesity, diabetes, constipation and other abdominal concerns. Very good for maintaining the strength of various muscles in the lower back

Ø  When breathing out, the abdominal walls push the digestive viscera down, setting up peristalsis. Very good asana for treating constipation and other ailments of the lower digestive tract.

Some noteworthy points:

Ø  Keep the knees straight and rigid. During raising of the legs, this ensures greater pressure on the lower abdominal muscles, inside thigh (gracilis and adductor longus), knee muscles, especially quadriceps and hamstring muscles.

Ø  Keep the knees and ankles together. This ensures symmetry in the movement of the legs and ensures a balanced pressure on the lower bac muscles (left and right of the spine).

Ø  Performing both uttana padasana and ardha halasana slowly, brings other benefits such as increased intra-abdominal pressure inducing peristalsis, reduction in adipose tissue and tightening the symmetry of the abdominal viscera.

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Asana 6 - Paschimotanasana (Torso-stretching pose)

Paschimotanasana (Torso-stretching pose)

Technique:

Ø  Lie down on the back, hands at the sides. Breathe in, take hands back.

Ø  Breathing out, lift your torso up, move forward and clasp big toe with your hands.

Ø  Pull yourself forward and downward until your face touches the knee. If possible, press your face into the knee. Hold for 5 counts.

Ø  Release the forward bending pressure and lift face up.

Ø  Breathing in, return the body to supine posture and take the hands back.

Ø  Breathe out; bring hands back to the side.

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

Ø  People with cardiac problems, lower back problems and circulatory disorders should not attempt the final position. They should be perform this exercise very slowly and stop in case of discomfort or pain.

Benefits:

Ø  The action of pulling the face into the knee strains and strengthens the hamstrings. The thigh muscles, shoulder and lower back muscles also get strengthened.

Ø  The abdominal viscera get compressed, enhancing their functioning. This asana (exercise) tones up the complete digestive system, including the stomach, liver, spleen, pancreas, small and large intestines. The abdominal walls are strengthened because adipose in the tissues get squeezed out. The action of lifting and moving forward activates the rectal muscles and cures constipation.

Ø  The exercise increases intra abdominal pressure and induces peristalsis.

Ø  This exercise is good for curing obesity, constipation, piles, diabetes, and other digestive ailments.

Ø  The all muscle groups of the back get strengthened, and the sympathetic nervous system is toned-up because it receives copious blood supply.

Some noteworthy points:

One might encounter the following difficulties when performing this asana;

Ø  Inability to lift the torso off the ground without lifting the legs as a counter balance.

Ø  Inability to touch the toes

In both cases, the practitioner should be patient. The first case of legs lifting is quickly overcome with strengthening of the lower back and abdominal muscles. One could ask a partner to help by keeping a hand between the shoulder blades as support.

Ø  The case of not being able to touch the toe is more serious but not insurmountable. Breathing out, stretch to the maximum point possible without pain and hold till all the breath is evacuated from the lungs. Breathing in, return to normal position. With time, the muscles will yield and one will be able to get to an optimum position. However, it is important to remember that in order to reap the benefits of paschimotanasana, even 70% complete pose is adequate as strength comes to the lower back, abdominal muscles and hamstrings.

Ø  There are also claims that rapidly performed paschimotanasana reduces adipose tissue in the abdomen and can be used for weight loss. This is not substantiated by experience. Rapidly performed paschimotanasana requires a deep throw of almost 180°of the upper torso from supine position to touch the toes and the slightest misalignment during the action can lead to muscle pulls and damage.

Ø  For maximum benefits, one must keep the knees, ankles and toes together. The stretching action yields tremendous benefits by strengthening the calf, hamstring, back of the thigh and lower back. Avoid the natural tendency of separating the ankles to relieve pressure on the back and hamstring. It’s OK to not stretch fully.

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