The 3 Most Important Yoga Poses for Beginners
GREEVASANA
How to do Greevasana
Lie flat on the back keeping the knees bent.
Raise the body on palms and soles.
Place the hands, folding scissors-like, on the chest.
Hold your breath, with the body in raised position.
Remain in this position as long as you can hold your breath.
BENEFIT
Keeps the nervous system in good stead.
Cures gynaec troubles.
Strengthen nerves and muscles around the neck.
PAVANAMUKTASANA
As its name suggest, this asana gives relief from excess wind in the belly. This asana can be performed by raising one leg or both the legs.
How to do Pavanamuktaasana
lie flat on the back. keep the heels of both the legs together.
Inhale deeply and bend the right knee towards the stomach and hold it with both the hands.
Raise the head above the ground and bring the chin closer to the knee so that it touches the knee-cap.
Exhale and press the muscles of the right abdomen with the right thing, Keep the stomach pressed till the breath is suspended. This asana is called 'Dakshina Pavanamuktasana'.
If this asana is performed with the left leg, it is called ' Vama Pavanamuktasana'.
Practise this asana with both the legs together. This is called ' Purna Pavanamuktasana'. While holding the legs with both the hands, exhale and control breathing. Then slowly begin inhaling while stretching the legs out.
Women are advised not to practise this asana after conception.
BENEFITS
Pavanamuktasana' is the best natural way to get rid of foul gases.
It reduces obesity of the body and the fat around the abdomen.
It prevents heart-trouble and improves the working of the lungs.
This asana cures disease such as gas, constipation, the disorders of the uterus, intestinal worms, appendix, rheumatism , piles, blood-impurities, windiness in the stomach, etc .
This asana tones up the abdominal muscles.
SETUBANDHASANA
Setu means bridge; Bandha means formation or construction. In this asana, the body is arched as if to form a bridge. So this asana is called SETUBANDHASANA . This asana is very easy to practise. Persons of any age can practise this asana.
Step by step instructions to Setubandhasana
Lie on the back. Bend both the knees.
Raise the loins and the thighs upward.
Support with hands.
Keep the back of the head, the neck and the shoulders firmly on the floor.
Breathe normally. Remain in this position for eight to ten seconds.
Then take some rest and repeat the exercise. Practise this exercise five times a day in the beginning. Later, practise it seven times a day.
BENEFITS
This asana cures the diseases of the loins and the thighs.
It gives exercise to the shoulders, the neck , the elbows and the hands. Constantp of this asana strengthens these parts of the body.
It expels excess of gases and cures indigestion.
This asana makes the spine flexible and active.
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