Book Title: $JES 904 Compendium of Jainism (Jain Academic Bowl Manual 3rd Edition)
Author(s): JAINA Education Committee
Publisher: JAINA Education Committee
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CONDUCT
C10 Jainism in Action
Shashakäsan (Rabbit Pose)
Steps
Sit in the same position as Vajräsan. Rest hands on your thighs.
While inhaling, raise your hands over your head.
While exhaling, bend forward, touching your hands and your forehead to the floor.
Retain this position for a minute.
Come back up to the Vajräsan position.
Benefits of Shashakäsan
This posture reduces high blood pressure.
It calms anger and maintains peace.
It strengthens the muscles of the legs, thighs, and spine.
Bhujangäsan (Cobra Pose)
Steps
Lie on your stomach, arms kept at your sides with palms down, legs fully stretched out with toes pointing outwards, and chin touching the ground.
Inhaling slowly, raise the head, truck, chest and abdomen till the navel portion is about to leave the ground.
The upper part of the body from the waist is only to be lifted up in the manner of a cobra head.
Retain breathing when you have raised your trunk.
Exhaling slowly, come back to the original position, relaxing completely.
Benefits of Bhujangäsan
Helps in keeping dorsal spine elastic and flexible.
Reduces pain attached to the ribs, spinal cord.
Stretches the abdominal muscles.
Helps in considerable reduction of abdominal muscles.
Helps in eliminating constipation and relieves indigestion and intestinal gas.
This Äsana eliminates the feelings of uncertainty and inferiority, and generates a tonic, spiritual, confident, and loving attitude.
Dhanuräsan (Bow Pose)
Steps
Lie down on your front, head down. Inhale and bend your knees up, then reach back with your hands and clasp hold of your ankles. Exhale.
While inhaling, raise your head and chest and, simultaneously, pull your ankles up, lifting the knees and thighs off the floor. Arch backwards and look up. Take three deep breaths in this yoga pose, then exhale and release it.
The Rocking Bow- Come into the Bow, then rock forward as you exhale, backward as you inhale. (Don't use your head to rock) Repeat up to ten times, then relax.
Benefits of Dhanuräsan
This prevents the premature calcification of the vertebral joints and it acts on the ligaments, muscles, and nervous centers placed along the spine.
The blood flow in the digestive system becomes substantially better.
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Compendium of Jainism - 2015
