Yog Mudra Method: Sit in a posture like Padmasana, Sukhasana or Vajrasana. Take both the hands at the back and grab the wrist or palm of one hand with the other. Keeping your spine straight, and gradually exhaling, lower the head towards the grounds as far as you can comfortably and in course of time try to touch the floor with your forehead without straining the spine. Holding the breath out, raise your arms upward as far as possible.
Hold the posture for 6 to 8 seconds. Inhaling come back to the starting position. Repeat the mudra 4 times
Benefits: This asana eliminates extra fat on the stomach, makes the body strong and increases the willpower. It strengthens liver, bile, and heart.
Vajra means thunderbolt in Sanskrit. Since this asana makes the body as strong as the thunderbolt, it is so named.
Method : Kneel down on the floor with your knees, ankles and big toes touching the ground. Bow sit down yourself erect but relaxed. Breath should be deep, even and slow. Now expand your chest and draw the abdominal region inwards.
Benefits : This asana is especially good for those who suffer from high blood pressure. This posture can be practiced any time even after taking meals. It strengthens spine, removes pain in the spine and tones up sexual organs of both male and female. Its regular practice gives longevity and postpones old age.
Padamasana as the forms of legs while performing this asana gives the appearance of a Padma (lotus).
Method : While sitting on the ground, stretch tour legs forward. leep them together. Place the right foot on the left thigh and the left foot on the right thigh in such a manner that the heels of both the feet touch the abdomen, on the sides to the navel. Keep the hands on the kneel. Keep body, back and head erect. The knees of both the feet should touch ground and generally the eyes should remain closed. One should do Pranayaam also in this pose.
Benefits : This asana is highly advantage for attaining concentration of mind and is very useful for the those who do mental work, particularly the aged people. It is a unique way of preserving vital fluids of the body and preventing the trapping of the wind inside the body. It also prevents abdominal diseases and female disorders connected with the reproductive organs.
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