Preksha Meditation & Human Health: 4.4.2 Asana And Their Description

1. Uttanapadasana

(fig. M 24)

1. Take supine position with legs together, hands lying by the side of the thighs and palms facing the ground
2. Stretch the heals out, tighten the knees and take few deep breaths
3. Exhale and smoothly lift both the legs up together up to 30°, gradually up to 60° and reach up to 90° without bending at knees
4. Maintain the posture as per your capacity along with few normal breaths
5. Exhale and come back following the same reverse sequence and finally legs resting on the ground
6. Release the stretched heals & tightened knees and relax.

2. Naukasana

(fig. M 25)

1. Keep supine position with legs together, hands lying by the side of the thighs and palms facing the ground
2. Stretch the legs out in front, keep them straight and take few deep breaths
3. Exhale, push the lower back, lift the upper body and simultaneously raise the legs from the floor with straight knees and toes pointed
4. Balance on the pin bone of the buttocks without touching any part of spine on the floor
5. Maintain the legs at 35° and head in the line with the toes
6. Stay as long as you can and take normal breaths
7. Exhale and bring back the upper body to the floor followed by the legs and finally relax in supine position.

3. Bhujangasana

(fig. M 26)

1. Take the prone position with forehead resting on the ground
2. Extend the legs, keeping the feet together
3. Stretch the toes out so that the knees become tightened, Hamstring muscle become active and ready to lift upper body
4. Rest the palms under the chest
5. Inhale, move the head back with mount of the head touching the upper back, and in continuation open the shoulders and lift the chest up to the naval without the support of the palms
6. Maintain the posture as per your capacity without putting the body weight on the palms
7. Come back by following reverse sequence and finally rest and relax in prone position.

4. Ardha-Matsendrasana

(fig. M 27)

1. Sit on the floor with the legs stretched straight in front
2. Bend the left knee and join the thigh and calf and let the left heel touch the right buttock
3. Bend the right knee and place right foot encircling the left knee. Keep the right shin perpendicular to the floor
4. Hold the right foot with left hand encircling right leg
5. Turn the trunk 90° to the right until both shoulders come in a line
6. Maintain the posture as per your capacity and breath normally
7. Comeback following reverse sequence and relax in sitting posture
8. Repeat the same with opposite side.

5. Tadasana

(fig. M 28)

1. Stand erect with the feet together, the heels and big toe touching each other. Spread the toes and drop them smoothly on the ground
2. Raise both the arms by the side of the body above the shoulder and interlock the fingers palms facing up
3. Give the maximum stretching from the toe to the fingers of the hands with normal breathing
4. Try to stand on the toes putting the body weight on both the toes
5. Maintain the posture as per your capacity and come back to normal standing position both arms in the side of the body and fingers of the hands touching the thighs and relax.

6. Padahastasana (fig. M 21)

1. In the standing position, keep both feet apart at one feet distance
2. Hold the waist with both hands, lift the head and open the chest
3. Exhale and bend forward from the pelvic region with lifted head to get the concave shape of the back from the coccyx
4. As one reached the final position, drop both hands to hold the big toes
5. Keep the head up, stretch the diaphragm towards the chest and make the back as concave as possible
6. Exhale and drop head to chest (Jalandhara Bandha)
7. Remain in this posture as per your own capacity in normal breathing
8. Inhale, lift the head, leave the toes, and hold the waist and come back, maintaining the concave arch of the back
9. Come back in normal standing position and relax.

7. Trikonasana

(fig. M 29)

1. Take three and half feet distance between both the feet
2. Spread both the arms in the line of shoulders level with chest opened and shoulders rolled back
3. Turn right foot 45° to the right side and right heel 45° left side (right heel in the line of left ankle)
4. Keep the left toe pointing straight or slight inside
5. Exhale, bend the right knee at right angle and put right hand on the ground in front of right foot
6. The back of the hips, chest and head should come in one line
7. Remain in this position as per your capacity, come back in normal standing position and relax
8. Repeat the same with opposite side.

8. Padmasana

(fig. M 30)

1. Sit on the floor with the legs stretched straight in front
2. Bend the left leg put it on the right thigh
3. Bend the right leg and put it on the left thigh
4. Put both hands on the knees in gyan mudra
5. Go for the practice of meditation/pranayama.