Fig. . : Pawanmuktasana •• The practice of this āsana helps in eliminating toxic gases from the abdomen. •• This āsana relieves constipation and the feeling of heaviness in the stomach.
•• Extra fat in the abdominal area gets dissolved. It also reduces abdominal fat. •• The spine becomes flexible. •• Improves blood circulation.
Setubandhasana Setubandha means formation of bridge. The body in this posture is positioned like a bridge. Setu means bridge, and bandha means to bind. In this asana , body imitates a bridge structure.
Fig. . : Setubandhasana •• Bend both the legs at the knees and bring the heels near the buttocks. •• While holding both the ankles, firmly keep the knees and feet in one straight line.
Separation between legs should be same as the distance between shoulders. •• Inhale, slowly raise your buttocks and trunk up as much as you can to form a bridge. •• Remain in this position for – seconds, with normal breathing. •• Exhale, slowly return to the original position and relax in Shavasana .
•• Keep the feet near the buttocks. •• Keep the knees vertical to the ground. •• Avoid giving any jerk to the body in the final position. •• Avoid this practice in case of Cervical Spondylitis.
•• It removes strain on the back. •• It stretches and massages the colon and other abdominal organs. •• It helps to improve lung capacity. •• It provides strength to the back muscles.
•• Brings flexibility to the spine. Viparitkarani According to Sanskrit, Viparita means ‘opposite’ and Karani means ‘doing’, ‘by which’. In this āsana, the state of body is opposite (head downwards and legs upwards) to the normal. That’s how the asana derived its name as Vipritasana .
•• Lie in relaxed supine position with the legs together. •• Raise the legs up, keeping them straight. •• Push down on the arms and hands and raise the buttock. •• Support the lower back with hands, keeping elbows on the floor.
•• Remain steady for a while with normal breathing. •• Release the position and relax on the back.