•• Sit in dandasana . •• Bend the right leg, and place the right foot beside the left knee. •• As you exhale, twist the body to the right. •• Bring the left arm around the right knee and clasp the right big toe or place the palm beside the right foot.
•• Take the right arm back and keep the palm on the ground with the back straight. •• Remain in the posture for – seconds with normal breathing and relax. •• Take out your hands with exhalation and relax. •• Repeat the same procedure on the other side.
Fig. . : Vakrasana •• Perform within physical limits. Do not strain the body unnecessarily.
•• Avoid the practice in case of knee pain, hernia and organ displacement. •• This asana massage abdominal muscles. •• It is useful in the management of high blood pressure and sciatica. •• It is a good remedy for constipation, diabetics, back ache and improves blood circulation.
•• It helps in calmness of mind. •• Enhances lung capacity. Ardhamatsyendrasana Ardhamatsyendrasana is named after the great yogi Matsyendranātha. Full version of this asana is very difficult for a beginner to master it.
Therefore, it has been modified. This modified version is called Ardhamatsyendrasana . Matsyendra is the name of a Hatha yogi it is said that he attained siddhi in this asana, so the full version of this asana is known as Matsyendrasana . •• Sit on the ground in dandasana .
Bend the left leg, then place the left heel on the side of the right hip. •• Place right foot near the left knee, on the ground. •• Place left arm over the right knee and grasp the toes of right foot with the left hand. •• Take right arm behind the back around the waist.
•• Turn your head towards the right side and try to look behind. •• Repeat it from the opposite side. •• Keep the balance of body on the hips. •• Place the bend knee behind the armpit of the opposite arm.
•• Avoid the practice in case of