Jeevan Vigyan - A Guide Of Teachers Training: 09.3 ►Bhujangasana, Shalbhasana

The Asanas to be practised while lying down on stomach

Bhujangasana

1. Lie down on the carpet on stomach. Raise the neck slowly while inhaling.
2. In the same position Make a hissing sound
3. While inhaling raise the body till waist straightening both hands. Look up towards the sky.
4. Make a hissing sound while exhaling through mouth and bring the chest, neck back on the ground. Touch the face or forehead to the ground.

Benefits:

1. Strengthens the chest.
2. Subsides anger.
3. Spine becomes supple
4. Neck pain and discomforts due to cervical, gets cured

Note: Bhujangasana is practiced in three ways

1. Keep the palms one foot away from the ribs and then practise
2. Keep the palms half foot away from the ribs and then practise
3. Keep the palms close to ribs and then practise

Shalbhasana/ArdhShalbhasana

1. Lie flat on stomach on the carpet.While inhaling raise the right leg straight up without bending at knees.
2. While exhaling bring the leg back.
3. Raise the left leg while inhaling
4. Bring back the leg while exhaling
   (When this asan is practised while raising both the legs together, it is called Shalbhasana)

Benefits:

1. Person is relieved from pain of sciatica
2. The disorders related to liver and stomach are cured.
3. Constipation is cured
4. The leg pain is cured.

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