Awareness:
1. Calf muscle,
2. Knees,
3. Thigh,
4. Waist (of the raised side)
Advantages:
Calves, knees, thighs, legs and leg joints are strengthened.
“Anantasan” to strengthen the thigh joints”
5. Balasan:
Infants (Bal) posture Balasan and so this name.
Any machine that is kept unused for a long time it gets rusted and does not function
properly. Similarly if there is no proper movement to the parts of our body, they become
weak. Asans like Balasan give sufficient movement to the different parts of the body.
Procedure:
Lying on the back, move the legs and hands as one paddles a bicycle, simultaneously move
the head left and right. After doing so for a minute, do it in reverse. Breathing is
normal.
Awareness:
Movement of the body
Advantages:
The infant exercises this action on his own, without any ones help and get his blood
circulation regulated. Similarly Yoga practitioners by doing this exercise can regulate
their blood circulation properly and get their hand and leg joints function smoothly.
“Balasan for the proper blood circulation in the entire body”
6. Uttan-padasan or Padottanasan:
This asan is done by raising the leg so it is called Uttan-padasan.
Procedure:
Lying on the back, stretch the legs straight. Place the hands at the side with palms
touching the floor. Head and neck are also rested on the floor.
Raising the right leg to about one foot above the floor, take a deep breath. Bring it down
breathing out. Knees should not bend.
Repeat the same action with the left leg.
Later, raise both the legs simultaneously breathing in and bring them down breathing out.
It is one round. One has to practice three to four such rounds. During this asan legs are
to be raised and lowered gradually and slowly. Keep the eyes closed throughout.
Awareness:
Raised leg.
Advantages:
This asan reduces the gas. Hernia is controlled. The fat in the stomach is reduced and
thereby the appetite is increased. Many stomach diseases are controlled. Waist and back
pains are cured. As blood flows towards heart directly in this exercise, the functioning
of the heart becomes natural and efficient. This asan also helps in keeping the navel in
its proper place.
“Uttan-padasan to strengthen the legs and the stomach”
7. Pad-chalanasan:
As the leg is rotated in this exercise, so it is termed as pad-chalanasan.
Procedure:
Lift right leg completely up (i.e. thigh, foreleg and the foot) and rotate in a circular
form clockwise 5 to 6 times slowly. Later rotate in the reverse direction equal number of
times.
Repeat the same with the left leg. After that, raise both the legs together and rotate as
above. Breathing is normal in this exercise.
Awareness:
The movement of the legs.
Advantages:
Apart from all the advantages of Padottansan as in No.6, the thigh joints are energized.
“Pad-chalan asan to empower the thigh joints”
8. Naukasan:
Nauka means a boat. The body is posed like a boat in this exercise, so it is termed as
Naukasan.
Procedure:
Lying on the back, stretch the legs and hands. Join both the hands in the namaskar
position. Breathing in lift the arms and legs one foot above the floor. Breathing out
bring the hands and the legs to their normal down position.
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