Yoga lying position pp
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This document describes three yoga poses: Bhujangasana (cobra pose), Sethu Bandhasana (bridge pose), and Anantāsana (reclined bound angle pose). Each pose is defined etymologically and procedurally. Benefits are listed for strengthening and stretching various parts of the body. Contraindications are provided for who should avoid each pose, such as those with back injuries.
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Yoga lying position pp
- 1. VIDHYA DHAR RAI M.P.ED A3014915021 ASPESS AMITY UNIVERSITY
- 2. Asan on lying position 1.Bhujangasana Etymology The name comes from the Sanskrit words bhujanga meaning "snake" or "serpent" and asana meaning "posture" or "seat".
- 3. Procedure Lying on the stomach, stretch the total body straight. Join the toes and heels of both the feet together. Bring both the palms to the sides of the chest. Breathing in, raise the upper body resting on both the forearms. Head is raised looking up. After a while, breathing out, bring the body slowly down to the normal position on the floor.
- 4. Benefits Strengthens the spine Stretches chest and lungs, shoulders, and abdomen Firms the buttocks Stimulates abdominal organs Helps relieve stress and fatigue Opens the heart and lungs Soothes sciatica Therapeutic for asthma Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
- 5. Contraindications and Cautions Back injury Carpal tunnel syndrome Headache Pregnancy
- 6. 2.Sethu Bandhasana Etymology Sethu means "bridge," and bandha means "bound." Therefore, this is "the bound bridge posture," whereby the trunk is elevated as a bridge with the support at one end upon the feet and the other upon the shoulders and head. In this case, the term bandha refers to a 'restriction' or a 'holding' of the musculature into a particular formation.
- 7. Procedure Lie flat on your back with arms at your sides, palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.
- 8. Benefits Stretches the chest, neck, spine, and hips Strengthens the back, buttocks, and hamstrings Improves circulation of blood Helps alleviate stress and mild depression Calms the brain and central nervous system Stimulates the lungs, thyroid glands, and abdominal organs Improves digestion Helps relieve symptoms of menopause Reduces backache and headache Reduces fatigue, anxiety, and insomnia Rejuvenates tired legs Relieves symptoms of asthma and high blood pressure Therapeutic for hypertension, osteoporosis, and sinusitis
- 9. Contradication Avoid doing this pose if you are suffering from neck and back injuries.
- 10. 3.Anantāsana Etymology The name comes from the Sanskrit words ananta (अनन्त) meaning "without end" or "the infinite one", derived from the name of the thousand-headed serpent Sesa upon which Vishnu rested at the bottom of the primordial ocean, and Asana (आसन, Āsana) meaning "posture" or "seat".
- 11. Procedure Lie down on your back in a straight position. Turn towards your left hand side. Now lift up your right leg in a 90 degree angle. Place your left hand below your head in order to support it. Raise your right hand up in the air and now try to catch the toes of your right leg with your fingers. Stay in this position for about 20 seconds; count your breath and then release. Slowly turn towards the other side and repeat the same activity on the right hand side too. Do not forget to count your breath every time you switch to a new position.
- 12. Benefits Anantāsana involves balance, pelvis, hip & leg adductor muscle. Contraindications This asana has numerous benefits attached to it. This asana is mostly not recommended for those suffering from sciatica pain, slip disc issues and spondilitis problems.