2. Asan on lying position
The name comes from the Sanskrit words bhujanga
meaning "snake" or "serpent" and asana meaning
"posture" or "seat".
Lying on the stomach, stretch the total body straight.
Join the toes and heels of both the feet together. Bring
both the palms to the sides of the chest. Breathing in,
raise the upper body resting on both the forearms.
Head is raised looking up. After a while, breathing out,
bring the body slowly down to the normal position on
Strengthens the spine
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Stimulates abdominal organs
Helps relieve stress and fatigue
Opens the heart and lungs
Therapeutic for asthma
Traditional texts say that Bhujangasana increases body
heat, destroys disease, and awakens kundalini.
6. 2.Sethu Bandhasana
Sethu means "bridge," and bandha means "bound."
Therefore, this is "the bound bridge posture," whereby
the trunk is elevated as a bridge with the support at one
end upon the feet and the other upon the shoulders and
In this case, the term bandha refers to a 'restriction' or a
'holding' of the musculature into a particular formation.
Lie flat on your back with arms at your sides, palms
down. Bend your knees and place your feet flat on the
floor. Keep your feet hip width apart, parallel to each
other, and as close to the buttocks as possible.
Simultaneously, press your upper arms and feet into
the floor and begin lifting your hips towards the
ceiling. Try to distribute your weight equally on the
inside and outside of your feet.
Stretches the chest, neck, spine, and hips
Strengthens the back, buttocks, and hamstrings
Improves circulation of blood
Helps alleviate stress and mild depression
Calms the brain and central nervous system
Stimulates the lungs, thyroid glands, and abdominal organs
Helps relieve symptoms of menopause
Reduces backache and headache
Reduces fatigue, anxiety, and insomnia
Rejuvenates tired legs
Relieves symptoms of asthma and high blood pressure
Therapeutic for hypertension, osteoporosis, and sinusitis
The name comes from the Sanskrit words ananta
(अनन्त) meaning "without end" or "the infinite one",
derived from the name of the thousand-headed serpent
Sesa upon which Vishnu rested at the bottom of the
primordial ocean, and Asana (आसन, Āsana) meaning
"posture" or "seat".
Lie down on your back in a straight position.
Turn towards your left hand side.
Now lift up your right leg in a 90 degree angle. Place your
left hand below your head in order to support it.
Raise your right hand up in the air and now try to catch the
toes of your right leg with your fingers.
Stay in this position for about 20 seconds; count your
breath and then release.
Slowly turn towards the other side and repeat the same
activity on the right hand side too.
Do not forget to count your breath every time you switch to
a new position.
Anantāsana involves balance, pelvis, hip & leg adductor
This asana has numerous benefits attached to it. This
asana is mostly not recommended for those suffering
from sciatica pain, slip disc issues and spondilitis