5 Yoga Asanas for Spinal Health –
Purvottana Asana – 00:10
Garuda Asana – 00:52
Tala Asana – 02:35
Purna Sasha Asana – 04:01
Manduka Asana – 05:22
PRESENTED BY: DR.ANANDA BALAYOGI BHAVANANI OF ANANDA ASHRAM ICYER PONDICHERRY
Garuda Asana (Eagle Pose)
Stand with the feet together and the arms by your sides (see the tad-asana or mountain pose).
Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
Cross your arms at the elbows, left over right.
Join the palms of your hands together keeping the fingers pointed upward.
Inhale and hold the posture for the duration of the inhaled breath.
Exhale and return to the tada-asana. Repeat the posture on the opposite side, wrapping the right leg over the left and the right arm over left.
Tala Asana
Begin in sama sthiti asana with your hands in front of your chest in namaskara mudra.
Step your legs apart, with the distance between your feet slightly narrower than shoulder-width. Make sure that the inner borders of your feet are parallel and that your weight is equally distributed between both feet.
Inhale and raise your arms in a wide arc, into a parallel position above your head, with the palms open and facing forward. Feel the whole body stretch as much as possible from the legs through the trunk and arms, keeping hands and fingers straight, but relaxed.
Stand as fully extended as possible within this position without tension or rigidness. The shoulders should feel relaxed with the arms fully extended but not tense.
Now apply asvini mudra by holding a continual contraction of the muscles of the anus and the entire anal zone.
Close your eyes and breathe deeply and slowly.
Purna Sasha Asana –
This is a simple exercise that can easily be performed after even with minimum instructions from your trainer. Targeting primarily the legs, it is the perfect antidote to relax and stretch the muscles of the legs,especially after a long day of work or after an intensive work out. Another variant of the yoga Butterfly Pose is the Reclined Butterfly Pose.
Manduka Asana –
Sit in Vajrasana.
Make fists on both hands and make sure the thumb is inside the fingers. Place the two fists on the sides of the navel on the stomach. The knuckles should be facing inwards.
Exhale and contract your stomach. Bend forward and try to touch the knees with the chin. If possible try to extend even further.
Try to maintain regular breathing and stay in this position for 1 to 2 minutes.
With inhalation come out of the posture and sit straight again in Vajrasana.
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