Asan Pranayam Mudra Bandh

SR No.: 009366
Original Sutra Author: N/A
Author: Satyanand Saraswati Swami
Publisher: Yoga Publication Trust
Publication Year: 2002
Total Pages: 560
Language: Hindi
Classification: Book_Devnagari
File Size: 5 MB

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If possible, the arms and forehead should touch the floor at the same time. Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor. Retain the breath for up to 5 seconds in the final position. Then, simultaneously inhale and slowly raise the arms and trunk to the vertical position. Keep the arms and head in line with the trunk. Breathe out while lowering the arms to the knees. This is one round.
Practise 3 to 5 rounds. Duration: Beginners should slowly increase the length of time
in the final position until they are able to hold it comfortably for at least 3 minutes. Those who wish to calm anger and frayed nerves should further increase the time to 10
minutes, breathing normally. Awareness: Physical - on the breath synchronised with the
physical movement. In the final position, on the pressure of the abdomen against the thighs. Spiritual - on manipura or swadhisthana chakra in the
final position. Contra-indications: Not to be performed by people with very
high blood pressure, slipped disc or those who suffer from
vertigo. Benefits: This asana stretches the back muscles and separates
the individual vertebrae from each other, releasing pressure on the discs. Often nerve connections emanating from the spinal cord are squeezed by these discs, giving rise to various forms of backache. This posture helps to relieve this problem and encourages the discs to resume their correct position. It also regulates the functioning of the adrenal glands. It tones the pelvic muscles and the sciatic nerves and is beneficial for women who have an underdeveloped pelvis. It helps to alleviate disorders of both the male and female reproductive organs. Regular practice relieves constipation. When practised with ujjayi pranayama in the final position, it helps to eliminate anger and is very cooling for the brain.
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