( By Dr. S. R. Jindal )

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Prone Position Asanas


Lie flat on the abdomen with face down. Keep both the hands by the side of the chest, while inhaling raise the chin, chest upto the navel. Bend the spine and arch back as much as possible and look upwards.Exhale and return to starting position.

Bhujangasana strengthens the lungs, spine and vertebrae. Good for diabetes, constipation and respiratory disorder patients.

Ardha Shalabhasana
Lie flat as in Bhujangasana. Keep both hands under the thighs and rest the chin on the ground.While inhaling slowly lift the right leg as high as possible keeping it straight. Exhale and return to original position. Repeat the same with the left leg.

Shalabhasana is a follow-up of the Ardha Shalabhasana. The procedure is same, but lift both the legs together instead of one by one.

Both Asanas relieve stiffness of shoulders,spine and legs. Strengthens the low back, abdominal organs, sciatica nerve, prostrate glands and kidney.

Avoid in case of hernia and duodenal ulcer.

Lie flat on the stomach,bend the legs upwards and hold both the ankles with the hands. Inhale, raise the thighs and chest simultaneously upwards making the spine arched as much as possible. While exhaling return to the original position.

Dhanurasana makes muscles of the spine and back more flexible. Good for patients of asthma,diabetes, constipation and menstrual disorders.

Avoid in cases of hernia, slipped disc and duodenal ulcer.


Sit erect stretch out the legs and join the feet.Inhale and raise the hands upward. While exhaling bend the trunk and head forward and hold the big toes. Bend further forward, rest the forehead on the knees, keeping them straight. Return to the original position while inhaling.

This strengthens the spine and female reproductive organs. Helps to improve functions of the abdominal organs and sets rights respiratory disorders.

Avoid in cases of slipped disc, hernia and during post-abdominal surgery period.

Sitting on the knees as inVajrasana. Slowly stand on the knees. While inhaling raise the hands over the head. Exhaling, arch the spine and neck backwards.Fully push the pelvis forward and hold the ankles.Return to the starting position while inhaling.

Improves the respiratory and reproductive organsí functions. Relieves stiffness in the back and shoulders.

Avoid in cases of hernia and hydrocele.

Take the posture of Vajrasana. Inhale, raise the arms over the head. Exhale, bend forward without raising the buttocks and rest the palms on the floor. Push the palms forward and rest the forehead on the floor. Inhale and return to original position.

Helpful for constipation , diabetes and respiratory disorder patients. Relieves stiffness in the shoulders and back.

Ardha Matsyendrasana
Sit erect and stretch the legs forward. Fold the right leg and place the heel under the left hip. Fold left leg too and place the left foot close to the right knee. Stretch the right arm over the left knee and try to hold the left ankle. At the same time bring the left arm behind the waist. Exhale and twist the spine to to the left and look towards the shoulder. While inhaling return to the starting position. Repeat the procedure for the other leg.

This asana strengthens the nerves and flexes the spine. Helpful for diabetes, digestive disorder and urinary problem patients.


Neck exercise
Stand erect with legs apart. Place the palms on the waist. Slowly move the neck forward and backward. Then move from side to side and then rotate clockwise and anti-clockwise. Breathing should be normal.

This is good for face and neck muscles and helps in removing wrinkles and double chin. Also provides a natural massage to the cranial nerves.

Vakshasthal Abhyas
Stand erect. Inhale, stretch the hands backwards and chest forward and be in the position for some time. Exhale and return to the original position.

This asana strengthens the respiratory system.Relieves back and shoulder pain.

Shirshasana on Apparatus
Hold firmly the sides of the apparatus and rest the shoulder on the pad. Now slowly lift the lefts with knees bent. Then straighten the legs. Breath normally. Return to the original position in the reverse order. Relax in Shavasana.

Shirshasana improves digestion, circulation,nervous system and relieves constipation and diabetes.

Avoid in cases of hypertension, ulcer and heart disease.

Lie flat on the back with feet comfortably apart. Keep the arms and hand a little away from the body with palm facing upwards and fingers half folder. Gently close the eyes and relax. Concentrate the mind on breathing.

Shavasana helps in reducing blood pressure and eases tension and stress.


Sit in comfortable meditative pose and keep the spine, neck and head straight. Close the eyes and keep the palms on the knees in Chin Mudra.
Then, while exhaling contract the abdominal muscles sharply, raising the diaphragm and forcing the air out of the lungs. Inhalation should be passive and silent, while exhalation forceful, brief and audible. Gradually increase the speed. Return to normal position slowly.

Kapalbhati purifies the blood, tones up the respiratory and circulatory systems. Massages the abdominal organs.

Sit in Padmasana. Close the right nostril with right thumb and exhale. Immediately inhale through the left nostril. Then close the left nostril, exhale and inhale through the right. Repeat this process alternatively. Air inhaled through the left nostril should be exhaled through the right nostril and vice-versa. Gradually increase the speed of inhalation and exhalation. Slowly return to initial speed.

Bhastrika helps in maintaining the temperature and metabolic activity. Relieves running nose, cold, cough, sinus, bronchitis, asthma and diabetes.

Anuloma Viloma
Sit inPadmasana. Close the right nostril with the thumb. Slowly exhale through the left nostril and inhale through the same and close both the nostrils.Put the chin on the throat cavity (Jalandhar bandh), simultaneously contract the anus (moolabandha) and retain the breath. Relax the bandhas and exhale slowly through the right nostril by contracting the abdomen (Uddiyan bandh). Note that the time taken for exhalation should be double the time taken for inhalation. Same procedure should be followed with the other nostril.

This helps in removing morbid matter, improves vitality and strengthens circulatory and nervous systems.

Patients of hypertension should refrain from holding the breath.

Sit in Padmasana. Inhale slowly and deeply.Gently plug the ears with the index fingers. While exhaling produce a humming sound like a bee. Then lie down in Shavasana.

Useful in prevention of Insomnia, mental tension, depression and high blood pressure. Gives soothing effect to the whole nervous system.

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