YOGA

OBESI
TY
Nowaday s,obesi tyhasbecomeanenor mousaswel las
af atal heal t
hpr oblem.Thi spr oblem i snotonl yseeni n
Indiabuti spr ev alenti nt heot hercount r
iesal so.Ev eni n
theUni tedSt at esofAmer ica,oneoutoft hreeadul ts
andoneoutoff ivechi ldrenandt eenager sar efaci ngt he
probl em ofobesi ty.InI ndia, wewi tnessasi mi lar
sit
uat ion.Maj or i
tyoft hepeopl e,sincechi ldhood, fal l
preyt oobesi t
yi nmostoft hecount r
iesoft hewor ld.In
fact ,
"Obesi tyist hatcondi tionoft hebodyi nwhi cht he
amountoff atincr easest oex tr
emel evels."Inot her
wor ds, obesi tycanbedef i
nedas" thecondi tionwhenan
i
ndi vidual weighs20percentmor ethant hei deal
wei ght .
"Anadul twi t
haBMImor ethanorequal t o30
thant hei deal BMIi susual l
yconsi der edt obeobese.I n
caseofobesi ty, t
hebodywei ghtoft hei ndiv i
dual is
alway smor eincompar isont ohei ght.Consi deringt he
numberofheal thr isksassoci atedwi thobesi ty,ithas
beendecl aredadi sease.I thasbeenobser vedt hat
obeseper sonsusual l
yf allpreyt odiabet es,
hyper tensi on,car di ovascul ardiseases, cancer ,ar thrit
is,
ost eoar thrit
is,flatfoot, respiratoryprobl ems, varicose
veins.l i
v ermal funct i
on, etc.
Obesi
tycanbepr
event
edaswel
lascur
edi
fthef
oll
owi
ngasanasar
eper
for
medr
egul
arl
y.

1.Vaj
rasana
Procedur e: Itisamedi tativ
easana.Kneel downont hegroundorf l
oorwithy ourknees,
anklesandt oest ouchingt heground.Yourtoesshouldbest retchedbackwar ds.Nowpl ace
yourpal msofy ourhandsont heknees.Theupperbodyshoul dbest r
aight.Atthi
st i
me,
thebr eathingshoul dbedeep, evenandslow.Thenexpandy ourchestf orwardandpul l
yourabdomi nal porti
oni nwards.
Benef i
ts
1.Itishel pful i
ni mpr ovingconcentr
ation.
2.Itishel pful i
ncur ingdy senter
y,backpainandchestdi seases.
3.Itenhancesmemor ypower .
4.Itcurest hepr oblemsr el
atedtomenst r
uation.
Contraindi cations
1.Aper sonsuf feri
ngf rom joi
ntpainshouldnotper f
orm
vajr
asana.
2.Thei ndi vidualswhohav eanyspinalcol
umnpr oblem
shouldnotper formv ajr
asana.
3.Thei ndi vidualswhohav esomedi f
ficul
tyinmov ementshoul ddov aj
rasanawi thalot
ofcar e.

2.PadaHast
asana

Procedur e:Bendf orwar dunt i

lthefi
ngersorpal msoft hehandstoucht hefl
ooroneit
hersideofthef eet
.Tryto
touchthekneeswi ththef orehead.Donotstrain.Keept hekneesstrai
ght.Exhal
ewhilebendingforward.Tryt
o
contracttheabdomeni nt hefinalposi
ti
ontoexpel t
hemax i
mum amountofai rfr
om thelungs.
Benefits
1.Padahast asanamakest hebodyv eryfl
exi
bl e.I
tstretchesbr
estaurthebackandlegmuscl es.
2.Ithelpst oeli
minat eexcessbel l
yfat
.
3.Iti
mpr ov esdigestionandr educesconsti
pat i
on.Itcuresmanyst omachailments.
4.Itmakest hespinef lexi
bleandt onesthener ves. 
5.Iti
mpr ov esbloodci rculati
on.
Contraindicati
ons
Theindi v
idualswhohav ebackpai nshouldavoi dthi
sasana.Atleast,t
heyshouldnotbendf orwardfull
y.They
canbendt hemselv esonl yasf aracomf or
table.

3.Ar dhmat sey endr asana

Procedur e:Thel eftheel iskeptundert herightthighand
ri
ghtl egi scr ossedov erthel eftt high.Aftert hathol dthe
ri
ghtt oewi thl efthandandt urny ourheadandbackt othe
ri
ghtsi de.Int hisposi tionmov et hetrunksi deway s.Then,
performt hesameasanai nther everseposi ti
on.
Benef its
1.Itkeepsgal l bladderandt hepr ostat eglandheal t
hy.
2.Itenhancest hest retchabilit
yofbackmuscl es.
3.Itallev i
atesdi gestiveai l
ment s.
4.Itregul atest hesecr etionofadr enalineandbi le
andt husi srecommendedi ny ogi cmanagementof
diabet es.
5.Itisal sohel pful i
nt reati
ngsi nusi t
is,bronchiti
s,
Ardhmat sey endr asana
const ipation,menst r
ual disorder s, uri
naryt ract
disorder sandcer v
ical spondy l
itis.
Cont raindications
1.Women, whoar etwoort hreemont hspr egnantshoul davoidthi
sasana.
2.Thei ndividual s,whosuf ferfrom pept i
cul cer,herniaorhypothyr
oidi
sm shouldper
form
thisasanaonl yunderex pertgui dance.
3.Thei ndividual swhohav et hepr oblem ofsci aticaorsl i
ppeddiscmaybenefitfr
om thi
s
asanabutt heyneedt ot akegr eatcar ewhi ledoi ngt hi
sasana.

DI
ABETES
Diabetesisreall
yav erydanger ouscondi t
ion.I
fdiabetesisnotcont r
olled,itcanl eadt o
renalfail
ure,
lossofv isi
on,amput ationofl imbsandcar di
ov asculardiseases.Di abet esis
suchadi sorderthatitcausessugart obui l
dupi nourbloodst ream inst eadofbei ngused
bythecel l
sinourbodi es.I
nf act,ourbodyusesahor mone( insulin)tocont rolthel ev el
ofsugari nourblood.Whenourbodydoesnotpr oducesuf fi
cientamount sofinsul i
nor
wheni nsuli
ndoesnotwor kpr operly,diabetesoccurs.Therear etwot ypesofdi abet es-
TypeIandTy peII.I
nTy peIdiabet es,thepancreaticglanddoesnotpr oducei nsulin.
Hence, i
njecti
onofinsulinisrequireddai lyfori
tstreatment.InTy peIdi abet es,t
he
bodydoesnotpr oducesuf f
icientamountofi nsuli
nhor moneort hehor monei spr oduced
suffi
cientl
ybutitisnotusedpr operlybyt hebody .

1. Bhuj angasana
procedur e:I
nt hisasana, t
heshapeoft hebodyr emai
nsl
i
keasnake t
hati
swhyi
ti
scal
l
ed
bhujangasana.I nor dertoper f
ormt hi
sasana, li
e
downont hebellyont heground.Keepy ourhands
neartheshoul ders.Keepy ourlegscloset oget
her.
Now, straight
enupy ourarmssl owly,
raisethe
chest.Yourheadshoul dturnbackwar ds.Keep
thi
sposi tionforsomet ime.Then, getbackt othe
normal positi
on.Forgoodr esul
ts,perf
ormt his
asana3t o5t imes.
Bhujangasana

Benef
its
1.I
tal
levi
atesobesi
ty.
2.I
tprovi
desstr
engthandagil
i
ty.
3.I
tcuresthedi
sorder
sofuri
narybl
adder
.
4.I
tcuresthedi
seasesofl
iv
er.

Cont
rai
ndi
cat
ions

1.Thisasanashoul
dbeav oi
dedbyi ndiv
idual
swhosufferf
rom her
nia,
backi
njur
ies,
headachesandrecentabdominalsurger
ies.
2. Pregnantwomenshoul dnotperfor
mt hi
sasana.

2.Pawanmukt asana
Procedur e:Li
edownony ourbackonapl ai
n
surface.Keepy ourf
eett oget herandplacey ourarms
besidey ourbody .Takeadeepbr eath.Wheny ou
exhalebr i
ngy ourkneest owar dsyourchest.Atthe
samet i
mepr essy ourt highsony ourabdomen.Cl asp
yourhandsar oundy ourl egs.Holdtheasanawhen
youbr eathenor mall
y .Everyti
mey ouinhal
e,ensur e
thatyoul oosent hegr i
p.Ex haleandr el
easet hepose
afteryour ockandr ollfrom sidetosi deabout3t i
mes.

Benefi
ts
1.I
teasesthet ensioninl
owerback.
2.I
tenhancest hebloodcir
culat
ioninpelvi
carea.
3.I
thelpsinreducingthefat
soft hi
ghs,butt
ocksandabdomi
nal
area.
4.I
trel
ievesconstipati
on.

Contr
aindi
cat
ions
1.I
fyouaresuffer
ingf
rom hear
tproblems,hyperaci
dit
y,hi
ghbl
oodpr
essur
e,
di
scandherni
ay oushoul
dav oi
dthisasana.
2.Pr
egnantwomenshouldav oi
ddoingthisasana.

3. .Paschi mottanasana
Procedure:Sitonthegr oundwithlegsforward.Then,holdt
het oesofy ourf
eet
withthefingersofbothhands.Then, breatheoutslowlyandtrytotouch
thekneeswi thyourforehead.Afterthatbreathei
nslowly,r
aisey ourhead
upwar dsandcomet ot hepriorpositi
on.
Performthisasanaatl east10to12t i
mes.
Benefi
ts
1.I
tall
eviat
esgastroubl
e.
2.I
tpreventst
heearlyossi
fi
cat
ionofbones.
3.I
tisagoodr emedyforconst
ipt
ion 
4.I
treducesobesi
ty
5.I
tishelpf
uli
ncuringskindi
seases.

Contrai
ndicat
ions
1.I
fy ouaresufferi
ngfrom enl
argedli
verorspl
eenoracuteappendi ci
ti
s,youshoul
d 
neverdothisasana.
2.Avoiddoingthisasanaifyousufferf
rom anyrespi
rat
orydiseases.
3.I
fy ouhaveanybackorspi nalprobl
em,makesur ethatyouperformthisasanaonl
y
underexpertguidance.

ASTHMA
Asthmai sadi seaseofl ungsi nwhi cht heair
way sbecomebl ockedornar rowedcausi ng
dif
ficultyinbr eat hi
ng.Inast hma, theai r
waysal soswel l
upandpr oduceext ramucus.I tusuallytri
gger scoughing,
wheez ingorwhi stl
ingandshor t
nessofbr eath.Thecoughi ng
usuallyoccur satni ghtorear lyint hemor ni
ng.Theex cessiveamountofmucusi nthepassagef urthernarrows
theairway sbecausei tisst ickyandt hick.Forsomepeopl ei tcanbeami nornui sance, wher easf orot her
sitcan
beamaj orpr oblem thatcanhi ndert heirdail
yactivi
ti
esandusual l
yl eadst oal i
fet hreat eningasthmaat t
ack.
Asthmai ssuchadi seaset hati tcannotbecur edort r
eatedbuti tssy mpt omscanbecont roll
ed.Ast hmacanbe
all
ergicandnon- all
ergic.Ast hmamaybeduet ogeneticfact or.Ther ear esubst ancest hatcauseal lergies
(al
lergens)l ikeirrit
antsint heai rincludingsmokef r
om cigar ettes,
wood- fi
res, strongf umes, spr ays,per fumesorscent edsoaps, et c.,
r espiratoryinfectionssuchascol d,fl
u,sor
e
thr
oatandsi nusi nfecti
ons, exer ci
singi ncoldair(exerci
se-induced
asthma)andsomemedi cat i
onssuchasbet ablockers,asprin, non-st eroi
dant i
inf l
ammat orydrugs, etc.Asthma
canbepr eventedaswel l ascur edi fthefoll
owingasanasar epr actisedr egularly.

1. Sukhasana
Procedur e:Sitdownwi ththel egsst r
aightinfrontof
thebody .Afterthatbendt her i
ghtlegandpl acethef oot
undert heleftthigh.Thenbendt heleftlegandkeep
thefootundert her ightthigh.Pl acethehandsont he
knees.Chi nshoul dbei n.Keept hehead, neckandbackst r
aight,
closetheey es.Rel
axy
ourbody
.
Benef i
ts
1.Itfacil
it
atesment alandphy sicalbalancewi t
hout
causingst r
ainorpai n.
2.Itstret
chesandl engthensspi ne.
3.Itcalmsy ourmi nd.
4.Itenhancesy ourpeaceofmi nd.
Contraindications
1.Ifyourkneesandhi psar einjuredori nf
lamed, youshouldav oi
dthisasana.
2.Ifyouhav easl i
ppeddi scpr oblem, youshoul dtakepropercarewhi l
eperforming
thi
sasana.

2.Chakr asana
Procedur e:Inthisasana,thefigureoft hebodybecomesl ike
achakr a,therefore,t
hisasanai scall
edchakr asana.First
ofall
,li
edownony ourback.Fixy ourhandsf i
rmlyont he
ground.Thenr aisethemi ddl
epor ti
onofy ourbodyupwar ds.
Raiseitashi ghaspossi ble,sothaty ourbodyisinsemi -
cir
cle
posit
ion.Thenkeepy ourheaddownwar dsbetweeny our
hands.Int hebegi nning,
keept hispositi
onforonemi nut e
andthenaf t
ersomeday sdoitfor3to5mi nut
es.
Benefi
ts
1.I
tcuresbackpai n.
2.I
tcuresanypai ninkidneys.
3.I
tishelpfulinremov ingobesity
.
4.I
tpreventst heproblem ofhernia.
Contr
aindications
1.I
fyousuf ferfrom headacheorhi ghbloodpressur
ey oushoul
dnotperf
ormthisasana
2.Don'
tper f
ormt hi
sasanai ncaseofshoul deri
mpingement.
3.Donotper formt hi
sasanai fyouhav etendonit
isi
nthewrist
s.
4.I
ndivi
dualswhosuf ferfrom ser
iousspinalcol
umnai l
mentssuchascervi
cal
and
l
umbarspondy li
ti
sshoul davoidthisasana.

3.Bhujangasana
Procedur e:Inthisasana, t
heshapeoft hebody
remainsl i
keasnaket hati
swhyi tiscalledbhujangasana.I
nordert operformthisasana,
Tiedownont hebel lyonthegr ound.Keepy ourhandsneartheshoul der
s.Keepy ourlegscl
oset
ogether
.Now,
str
aightenupy ourar msslowl y,r
aiset hechest.Yourheadshouldbebackwar ds.
Keept hisposi t
ionf orsomet ime.Then, comet otheformerposi
tion.Forgoodr esul
ts,per
for
mthis
Bhujangasanaasana3t o5t i
mes.
Benefits
1.Ital
leviatesobesi ty.
2.Itprovidesst rengthandagi li
ty.
3.Itgivesrelieffrom disordersoft heurinarybladder.
4.Itcurest hediseasesofl i
ver.
Contraindications
1.Thisasanashoul dbeav oidedbypeopl ewhosuf ferfr
om her
nia,backinjuri
es,
headachesandr ecentabdomi nal surgeries.
2. Pr egnantwomenshoul dnotper for
mt hisasana.

4.Gomukhasana
Procedur e:Si tdownont hegr oundwi thlegsst retched
forwar d.Nowf ol dthel eftl
egatt hekneeandsi tont hel ef
t
foot.Fol dther ightl egandkeept her ightthighont helef tt
highwi t
ht hehelpofyourhands.Nowl ifty
our
buttocksandbr ingt heheel sofbot hf eettoget hersot hatt heyshouldt ouch
eachot her.Nowf oldy ourleftarm behi ndy ourbackov ertheshoul der.Foldt
herightarm behindthebackunder
therightshoul der.Af t
erthatbendy ourf inger sofbot ht hehandsandcl aspeachother.Atthisti
mey ourheadand
backshoul dbeer ect.Then, repeatthesamei nrev erseposi t
ion.
Benef its
Gomukhasana
1.Itmakest hel egmuscl esst rongandel astic.
2.Ithel psinkeepi ngt heshoul derjoi ntsheal thy,Ml exi
ble
andst rong.
3.Itimpr ovest hef unct i
onofl ungs.
4.Regul arpr acticeoft hisasanahel psi nthet reatmentofsci ati
ca.
Cont raindicat ions
1.Thei ndividual swhosuf ferfrom shoul der ,kneeorback
painshoul dav oidt hisasana.
2.Av oidt hisasanai ncaseofanykneei njury.
3.Av oidt hisasanai ncaseofr ecentorchr onickneeorhi p
i
njuryori nfl
ammat ion.

HYPERTENSI
ON
Hy
per
tensi
onmeansi
ncr
easedbl
oodpr
essur
e.I
thasbecomeawor
ldwi
deheal
thpr
obl
em becauseagr
eat
numberofpeopl ear efacingthepr oblem ofhy pertensiont hr oughoutt hewor ld.Thoughi tisafactt hatblood
pressureincr easeswi ththeadv ancementofage.I ny estery ears,hy pertensionusedt obeconsi deredami ddl
e-
agepr oblem butnowaday s,
youngster salsosuf ferfrom thispr obl
em duet othei rfaultyl if
estyles.inf act,
themai nf uncti
onoft hehear ti
sto
supplypur ebl oodt othev ari
ouspar t
soft hebody
throughar teri
es.Whent hehear tcontracts,i
tpushest hebl oodt hroughbl oodv essel
sandconsequent lyt
he
bloodpr essur eincreasesi narteri
es.Thi spressur ei sknownassy st ol
icbl oodpr essure.Itisrepresent edbythe
fi
rstnumber .Thepr essur ebetweent wohear tbeatsi scal l
eddi astolicbloodpr essure.Itisrepresent edbyt he
bottom ort hesecondnumber .Theset wonumber sofbl oodpr essur ear emeasur edinmmHg.Uni tmeans
mi l
li
meterofMer cury.Thenor mal bloodpr essur eofanadul tisconsi dered120/ 80mmHg.
Aper sonwhosebl oodpr essur ereadingsar ebey ond140/ 90mmHg, i
ssai dtobehav inghy pertension.
Hy pert
ensioncanbepr ev ent
edaswel lascuredi ft hef oll
owi ngasanasar epr actisedregularly.

1.Tadasana
Procedur e: Standupi nattent i
onposi t
ion.Liftyourarms
upwar ds.St retchy ourhandsupwar ds.Raisey ourheels,
andcomeony ourt oes.Alsopul l
upy ourbodyupwar ds.
Aftersomet i
mebr eatheoutsl owlyandcomet othe
previ
ousposi t
ion.Repeatt hesameex erci
se10or15
ti
mes.
Benef i
ts
1.Itishel pfulindev elopi
ngphy si
cal andment albalance.
2.Itreducesobesi ty .
3.Itcuresconst ipation.
4.Itcuresdi gest i
vepr oblems.
Contraindi cati
ons
1.Ifyouhav el owbl oodpr essur ey oushoul dnotdot his
asana.
2.Incaseofheadachesori nsomni ay oushoul dav oid
doingt hisasana.
3.Individuals,whosuf ferfrom bl oodci r
culati
on
problemssuchasf aultyval ves,shoul dnotper f
ormt his
asana.

2.Vajr
asana
Procedur
e:I
tisamedi
tat
iveasana.Kneel
downont
he
groundorf loorwi t
hy ourknees, anklesandt oes
touchi ng
thegr ound.Yourt oesshoul dbest retchedbackwar ds.
Now, placey ourpal msofy ourhandsont heknees.The
upperbodyshoul dbest r
aight.Atthist i
me, the
breat hing
shoul dbedeep, ev enandsl ow.Then, expandy ourchest
forwar dandpul lyourabdomi nalport
ioni nwar ds.
Benef i
ts
1.Itishel pfulinimpr ov i
ngconcent r
ation.
2.Itishel pfulincur i
ngdy sentery,backpai nandchest
diseases.
3.Itenhancesmemor ypower .
4.Ital l
ev i
at esthepr oblemsr elatedtomenst ruation.
Cont raindi cati
ons
1.Aper sonsuf feri
ngf r
om j ointpainshoul dnotper form
vajrasana.
2.Thei ndi vi
dualswhohav eanyspi nal columnpr oblem
shoul dnotper formv ajrasana.
3.Thei ndi vi
dualswhohav esomedi f
ficultyin
mov ementshoul dpr actisev air
asanawi t
hal otofcar e.

3.Shav asana
Procedure: Liedowni nsupineposi t
ion.
Legsshoul dbest r
aight.Keept hearms
awayf rom thebody .Leaveal l
thelimbs
l
ooseaswel lasrelaxed.Gr aduall
y,
breatheindeepl y.Closey ourey esand
thi
nkt hatyourwhol ebodyi sbecomi ng
l
oose.Feel acompl eterelaxationiny our
body.Remai ninthispositionfor10t o
12mi
nut
es.

Benef i
ts
1.Itstrengt
hensthener voussystem.
2.Itcontrol
shighbloodpr essur
e.
3.Itrel
ievesmentaltension.
4.Itgivesnewv i
gourtobot hmindandbody
simultaneousl
y.
5.Itregulat
esbloodcirculat
ionandgi
vesrel
i
efi
n
vari
ousachesandpai ns.

BACKPAI
N
Thepai nwhi chi sf eltinthebackusual lyor iginates
from t hebones, joints,muscl es,ner ves, etc.I tmay
bei nt hecer vical,thoracicorl umbarr egion.I tmay
bespont aneousorcanbechr onic.Itcanbeconst ant,
affect ingoner egionorr adiatet oot herpar tssuchas
arms, hi psorl egs.I tmaygi veaf eel i
ngofbur ning
sensat ion.Somet i
mesnumbnessmaybef eltin
thel egsorar ms.I nf act,backpai ni snotonl yt he
probl em ofourcount r
ybuti tisalsopr evalental l
ov ert hewor ld.Asamat teroff act ,nineoutof
tenper sonsexper iencebackpai natl eastoncei n
theirlife.Thati swhyi tissai dthatbackpai ni s
acommoncompl aintorpr oblem t hroughoutt he
wor ld.Duet ot hi
spr obl
em t heaf fectedper sonsar e
BackPai nnotabl et odot heirwor ksmoot hl yand
efficient ly.Event her eareanumberofcaseswhen
peopl est artabsent i
ngt hemsel vesf r
om t hei rwor k.
Thoughi ti
snotaser i
ousproblem, i
tmaybepai nf ul
,
especial
lywhenitradiat
estoar msorl egs.
Backpai nmayresultowingtobadper sonalhealth
habit
sandper sonalri
skfactorssuch
Usov erwei
ght,lackofphysicalacti
vi
tyorex ercise,
excessivesmoking,l
ackofflexibi
li
tyorunduest r esson
back,Backpaincanbepr eventedaswel lascuredi ft
he
fol
lowingasanasareper f
ormedr egularl
y.

Tadasana
Procedur e:Standupi nat t
ent i
onposi t
ion.Liftyourarms
upwar ds.Stretch
yourhandsupwar ds.Raisey ourheels,andcomeon
yourtoes.Al sopul lup
yourbodyupwar ds.Af t
ersomet i
mebr eatheoutsl owly
andcomet othe
previ
ousposi ti
on.Repeatt hesameex ercise10t o15
ti
mes.
Benef i
ts
1.Iti
shel pfulindev elopingphy sicalandment albalance.
2.Itreducesobesi t
y.
3.Itcuresconst ipation.
4.Itcuresdi gestiv
epr oblems.
Contraindications
1.Ifyouhav el owbl oodpr essur eyoushoul dnotdot his
asana.
2.Incaseofheadacheori nsomni ayoushoul dav oi
d
thi
sasana.
3.Indivi
duals, whosuf ferf rom bloodcirculati
on
problemssuchasf aultyv alves,shouldnotper formt hi
s
asana.

Ardhmat sey endr asana

Procedur e: Thel ef theel iskeptundert her i
ghtt hi
ghand
ri
ghtl egi scr ossedov ert he
l
ef tthigh.Af tert hathol dther ightt oewithlefthandand
turny ourheadandbackt ot he
ri
ghtsi de.I nt hisposi t
ionmov et hetrunksideway s.
Then, per for mt hesameasanai nt he
reverseposi ti
on.
Benef i
ts
1.Itkeepsgal l bladderandt hepr ost
ateglandheal thy.
2.Itenhancest hest r
etchabi li
tyofbackmuscl es.
3.Ital l
ev iatesdi gest i
veai lment s.
4.Itr egul at est hesecr et i
onofadr enali
neandbi l
eand
thusi sr ecommendedi ny ogi cmanagementofdi abet
es.
5.Itisal sohel pful intreatingsi nusi t
is,
bronchi t
is,
const ipat ion, menst rual disorder s,uri
narytr
act
disorder sandcer vi
cal spondy l
iti
s.
Cont rai ndi cat ions
1.Womenwhoar etwoort hreemont hspregnantshoul d
avoi dt hisasana.
2.Thei ndi vidual s, whosuf ferfrom pept iculcer,herni
a
orhy pot hy roidism shoul dper form
thisasanaonl yunderexper tgui dance.
3.Thei ndi vidual swhohav et hepr obl
em ofsci ati
caor
sli
ppeddi scmaybenef itfrom t hisasanabutt heyneed
tot akegr eatcar ewhi l
edoi ngt hisasana.

Vakrasana
procedure:Si
tdownandst
ret
chy
ourl
egs
str
aight.Foldther i
ghtl egandkeept heright
l
eg'sheel touchingt heleftleg'sknee.Pl ace
yourri
ghthandbehi ndy ourbackandl eftarm
overtherightknee; holdy ourr ightankle.Push
yourri
ghtkneeasf araspossi bleandwhi le
exhali
ng,twistyourt r
unkt ot herightside.Take
suff
ici
entsuppor tofleftar m.Now, r
epeatt he
samepr ocedur ewi ththel eftside.

Benef its
.Itimpr ov est hef uncti
onofbothspi nalcor
dand
nervoussy stem
2.Itpr ev ent sandcont rol
sdiabetes.
3.Itst rengt henski dneys.
4.Ithel psi nr educingchronicbackpai nandshoulder
pain.
5.Itgiv esr eli
efi nstif
fnessofvertebrae.
6.Itreducesbel lyfat.
Cont raindi cat ions
1.Av oidt hisasanai ncaseofhi ghbloodpressure.
2.Indiv idual swhosuf f
erfr
om pept i
culcershoul
dnotdo
thisasana.
8,Thisasanashoul dnotbeperformedwhosuf f
erfrom
seriousbacki njury.