Home >> Yoga Simplified >> Asanas - Lying on back facing upward

These asanas are useful for the people of all ages.

1. Shanti asan – Shavasan - Peace asan or Corpse asan:
In this asan the body and mind are at ease and calm, therefore it is called Shanti asan (Peace asan).

Procedure:
Lie down on the back with palms upwards, spread the legs little apart and let loose all the parts of the body. There should be no tense anywhere in any part of the body.

Stages:
I.    Respiration in this asan is normal and in natural process. The stomach movement, during respiration is like that of an infant. While breathing in, the stomach is gradually bulged up and when breathed out completely, the stomach is totally pressed down. The body in this condition is totally at rest.

II.   After totally resting for few minutes in the above position, the body is slowly turned to right side, resting the head on the folded right hand, placing the left hand on the left thigh. The entire body is straight. The breathing is normal. During this position the body and mind are quiet peaceful. Breathing becomes more prominent through left nostril (Chandra Swar).

III.  Now the body is slowly turned to left side, left hand is folded and placed under the head as a pillow. The entire body is kept straight. The right hand is placed on the right thigh. The breathing become more prominent through the right nostril (Surya Swar).

Entire body is physically loose and mentally hollow during the three stages of the Shanti asan.

Awareness:
Relaxation in the whole body

Advantages:
All the parts of the body become calm. You will get rid of tiresomeness and fatigue (mental tiredness). Tension is reduced. The total body is relaxed and re-energized.

                             “Shanti asan for total relaxation and tranquility”

2.    Supta Pavan muktasan:
Pavan means air. The air that is in the stomach is impure. Mukti means to get rid of. Pavan muktasan means the asan through which the stomach gets rid of impure air present in it. This asan is to be performed in the bed itself, as soon as we get up in the morning. The gas that is produced during the digestion of night meal remains in the stomach only. That gas is let out through this asan. This asan can be practiced at other time also.

Procedure:
Lie on the back with the legs stretched. Keep the left leg straight. Bend the right knee and hold it with both the hands. Press the knee towards the stomach. Breathing out raise the head and touch the knee with the chin. Later, breathing in stretch the leg straight. Repeat the same with the left knee in the second stage.

Later in the third stage, lift both the knees and bend them, hold them with both the hands. Raise the head and breathing out touch the knees with the chin. Swing entire body front and back 5 to 10 times in this position. Then swing left to right and right to left 5 to 10 times. The three stages form one round. Three to four such rounds are to be practiced.

Awareness:
Abdominal area

Advantages:
Pavan muktasan sends out the impure gas out of the body. It solves the problem of constipation and keeps the stomach clean. Fat content in the body is reduced and so obesity is gradually minimized. Backbone is strengthened. Lungs function properly. Pain in knees is relieved.

Note:
Pregnants should not attempt this asan. All others can practice it.

“Supta Pavan muktasan to eliminate the
unwanted gasses”

3.    Tanasan:
Getting up after a sleep, pet animals stretch and elongate their bodies to get rid of laziness. Men also stretch their bodies to get rid of tiresomeness and laziness. If we stretch the body in the morning, the tiredness and the laziness of the night is relieved.

Procedure:
Lie on the back, stretch hands and legs to their maximum. The body should be in the stretched position for 10 to 20 seconds. Gradually relax. This act should be repeated 4 to 5 times. Breathing is normal during this exercise.

In the second stage, stretch the right arm and right leg only for few seconds. After that repeat the same on the left side only. Repeat 3-4 times alternately.

Awareness:
Stretch in the body

Advantages:
All the nerves of the body are stretched in this exercise. Every nerve is energized and strengthened. The body is relieved of laziness and tiredness.

                                        “Tanasan to eliminate lethargy”