severe back pain, vertebral and disc disorders. •• Avoid the jerking movement in the twisting of back. •• Do not lean forward or backward. •• This āsana is good for the stimulation of pancreas, adrenal glands, kidneys, liver and spleen.
•• It helps to relieve constipation, asthma, indigestion, diabetics and obesity. •• It strengthens muscles of the spine and back and makes them flexible. •• It corrects stooping shoulders, a bent back and the defective posture. Activity .
Teacher conducts class competition and appreciates the better students. Fig. . : Ardhamatsyendrasana •• It stretches and strengthens the shoulders, hips and neck.
•• It is good for diabetic patients. Gomukhasana In Sanskrit language, ‘ Gomukha ’ means ‘cow’s face’. In this āsana, the leg’s position takes the shape of Gomukha , hence the name Gomukhāsana . •• Sit in Dandasana .
•• Fold left leg from the knee and place it on the ground by the side of right buttock. •• Similarly fold right leg from the knee, bring it over left leg and place right heel by the left buttock. •• Raise the left arm, bend it at the elbow and take it below the shoulders towards the back. •• Raise the right arm, bend it at elbow and take it upward and behind the back.
•• Interlock the fingers of both the hands behind the back. •• Keep the head straight. •• Gaze in front and maintain normal breathing. •• Stay in this position for as long as comfortable and then return to the original position, step by step.
•• Repeat the same by changing the position of the legs and hands. •• Avoid sitting on the heels. •• Avoid the practice in case of shoulder, neck and knee pain. •• Keep the neck straight in the final position.
•• The above elbow should be closed to the ear. Expected Learning Outcomes •• The practice of this asana strengthens muscles of the back and biceps. •• It removes the pain in hip and lower extremities. •• It helps in making the spine straight.
•• This āsana is very useful