dedicated to sage Bharadvaja who was one of the Saptarshis (Seven Great Sages
Rishi) in the present Manvantara; the others being Atri, Vashishtha,
Vishvamitra, Gautama, Jamadagni and Kashyapa.
Get down on
the ground and extend your legs ahead. Shift all your weight onto the right
hip, bend your knees and fold your legs by swinging them to the left side.
Inhale on a
count of 3 and lift up yourself by lengthening the upper body. Exhale and twist
to the right keeping the left hip close to the floor. Exhale on the count of 3.
right knee with your left hand and place your right hand by your side, close to
the right hip. Continue to twist your torso and turn your head to the right and
press your shoulder blades against your back firmly.
pose for half a minute or more, exhale and release. Relax and repeat with the
Child’s pose, if you feel exerted.
1. Relives lower back pain and neck pain and
digestion and help to relive stresses.
3. Good for pregnant women’s.
4. Messages the abdomen.
5. Improves blood circulation and increased
6. Stretches spine, shoulders and hips.
1. If you
suffer from headache, neck pain, leg injury.
2. High or low blood pressure then performs this
under supervision of experienced teacher.
Ustrasana- Camel pose (उष्ट्रासन):
The name comes from the Sanskrit words
(Ushtra) meaning "camel",and Asana (आसन,)
meaning "posture" or "seat".
Kneel on mat, place both hands on your
hips and bend backwards..
Hold right ankles or heel with right
hand and left ankle or heel with left hand.
Bend your neck and head backwards as
much as you can and push waist area slightly forward.
Now Breathing should be normal for 6
to 10 seconds in this position.
After 6 to 10 seconds return to the
first position by bending forward.
Release your hands from heels. This is your one round of Ushtra Asana.
Repeat this for some more rounds.
Improves digestion and posture.
Reduces fats on thighs and relives lower back pain.
Helps to overcome menstrual discomfort.
Stretches and opens the front of body.
Improves flexibility of the spine.
Back, head or neck injury then perform this under supervision of
experienced teacher or avoid this.
High or low blood pressure then performs this under supervision of
Ardha Matsyendrasana-Half Lord of the
“ardha” means half, “matsya” means fish, “indra” means ruler, and “asana” means
Sit with a
straight spine; sit on a block or pillow, something sturdy. Bend the left leg
and place the heal of the left foot beside the right hip (optionally, you can
keep the left leg straight).
left hand on the right knee and the right hand behind you.
waist, shoulders and neck in this sequence to the right and look over the right
continue with gentle long breaths in and out.
out, release the right hand first (the hand behind you), release the waist,
then chest, lastly the neck and sit up relaxed yet straight.
the other side.
out, come back to the front and relax.
internal organs, well for digestion and elimination of wastes.
liver, heart, lungs, kidneys and spleen.
the shoulders, hips, and neck.
chest and increases the oxygen supply to the lungs.
flexibility, especially in hips and spine.
Leg,neck or hand injury.
if you feels
pain while doing any asana.