Sethubandhasana
This asana is found to be very effective in relieving pain in the back and the waist. Perform this asana in a well ventilated room before consuming food.
- Lie down on your back.
- Exhale as you bend the legs as shown in the picture and inhale as you lift the back and trunk upwards.
- Support the palm palms to the waist . Remain in this posture for 30 seconds inhaling and exhaling slowly
- Exhale as you come to position in Step 2. If the legs are extended it becomes Sethibandha Sarvangasana.
Pavana Mukthasana
Pavanamuktha means releasing the unwanted air. This asana is found to improve digestive power. It is also found to be quite effective in relieving low back pain and reducing obesity.
Perform the asana in a well ventilated room before consuming food.
- Supine Position
- Inhale as you lift both the legs to 30, 60 and 90 degree, pressing the palms to the ground.
- Exhale as you fold both legs. Interlock the fingers and hold the legs.
- The chin should be in between the knees. Breath slowly about 5 times. Is the back pain is severe , head need not be lifted.
- Now slowly exhale as you release the hands and inhale as you lift both the legs to 90 degrees.
- Exhale slowly as you release the legs to 60,30,10 degree and come to samasthithi.
These asanas have to be practiced only after undergoing training under a certified yoga practitioner
."This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."
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