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>> Yoga Simplified >> Asanas - Lying on back
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In second stage, the same exercise is repeated with the palms resting on thighs.
In third stage, stretch both the hands and legs apart. Breathing in, raise both the hands,
leg and the head one foot high. Breathing out slowly come down.
Repeat each stage –3 times.
Awareness:
Navel, in the middle of abdomen.
Advantages:
Naukasan helps a lot to strengthen navel. Stool is excreted easily and quickly. Gas in the
stomach is relieved. Waist pains are prevented. Hernia is controlled. Stomach problems are
eliminated.
“Naukasan to strengthen the navel”
9. Supta Matsyendrasan:
This asan is named after great Yogi Matsyendranath and is popular by that name.
This asan is also practiced in sitting position. The simple method of practicing this asan
in the lying position is Supta Matsyendrasan.
Procedure:
Lying on the back, keep the legs together. Now raise the right leg and place it by the
side of the left knee. Hold the right knee with left hand. Now fold the left knee and hold
the left toe by the right hand. Breathing out tilt the right knee to left side till it
touches the ground. Turn the head to the right side. After few seconds, breathing in, lift
the right knee up. This action is done 5 to 6 times.
Similarly, repeat the same action on the other side by changing the legs and hands.
Awareness:
Abdomen / Waist
Advantages:
Liver, spleen, kidneys, pancreas, shukrashayas..are empowered. The fat in the stomach and
hips is reduced. Pains in knees and neck are cured. This exercise helps a lot in arresting
sugar disease i.e. diabetes.
“Supta matsyendrasan the best
treatment for diabetes”
10. Supta Merudandasan (Set of various asanas)
Merudand means the spine (back bone). This asan is concerned to back bone, so it got its
name as Merudandasan.
This set of asanas can be performed by lying on the back bone. If any one can’t, he
or she may do it everyday in the sitting position also. These asanas can be done
alternatively one day in the lying position and another day in the sitting position.
Each of the exercises of this set can be repeated 5 to 10 times depending on ones capacity
and patience.
In each of the exercise whenever the body is turned on side, breath should be exhaled and
whenever the body comes to normal central position the breath is inhaled.
The following exercises are done one after the other in a sequence.
Procedure:
10. 1 Lying on the back with legs together straight,
stretch both the hands sidewise.
Raise the right hand and place it on the left palm joining both the palms in the
namaskar posture. Later bring right hand back to right side. Similarly, place the
left hand on the right palm. The backbone is turned to left and right sides
alternatively.
Awareness:
Backbone – upper part
10. 2 Stretch both the hands sidewise. Join both the
heels. Turn waist, left hip and
central part of the body to the right and the head to the left without raising
either hands or shoulders. Later come back to central position. Similarly repeat
on the other side.
Awareness:
Backbone – upper part
10. 3a. Stretch both the hands side wise, slowly
place the right foot on the left foot
across joining the little toes of both the feet. The above exercise 10.2 is
repeated.
10. 3b. Place the left foot on the right foot across
joining both the little toes and repeat
the exercise under 10.3a.
Awareness:
Backbone – Central part
10. 4a. Stretch both the hands sidewise. Place
the right heel on the toes of the left
foot. Practice as in 10.3a.
10. 4b. Place the left heel on the toes of the right
leg and repeat the exercise as under
10.4a.
Awareness:
Backbone – lower part |
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