Saastaangasana

Explanation: This is one of the simplest postures where you lie on the floor in prone position, with the abdomen resting on the ground. This is a posture of adoration, submission, reverence and prayer normally adopted by a Hindu when he goes to a temple and while paying his respects and reverence to a holy man, teacher, senior, elderly person etc. This is a very auspicious and pious posture.

Description: Spread a neat cloth or mat on the floor and lie on it straight in prone position over the abdomen with the face touching the ground. Keep both the feet close to each other with the soles of the feet facing up and extend both the hands above the head in a straight position with the arms touching the ears. Let the palms and fingers of both hands oppose each other in a Namaskar Mudras. Close the eyes and breathe normally while concentrating on your objective. You can hold this posture as long as you can. Many asanas are based on this posture.

Benefits : It helps in relaxing the body and mind before and after doing any difficult asanas. It also improves digestion and respiration.


Asanas based on Saastaangasana (simple prone lying posture)

Asana	Benefits
a) Niraalambasana	Removes low backpain and improves bowel conditions.
b) Bhujangasana	Displaced vertebrae come back into position, relieves neckpain, backache, arthritic joint pains, bronchial asthma and flatulence.
c) Makarasana	Relieves respiratory and asthma problems, improves digestion.
d) Shalabhasana	Activates liver, intestines, pancreas, kidneys and lungs.
e) Dhanurasana	Regulates digestive, excretory and reproductive organs, useful for diabetic and obesity patients.

Niraalambasana

Explanation: It's a very comfortable yoga position in which one lies in prone position on the abdomen with the head resting on the upper limbs. This position is also a first step for another asana, the Bhujangasana.

Position: Lie on the abdomen in prone position. Keep the legs and feet straight and close with the toes pointing away so that the soles face upwards. This is almost same as Shasthangasana, the prostrating position, a complete surrender pose, commonly used by Hindus in the temples and while paying respects to holy men and elders in the society. In Shasthangasana, both the arms are stretched straight above the head, parallel to the ground, with both palms together. In Niralambasana, the head is up, supported by both hands with the palms under the chin forming a lotus, with the elbows resting on the ground. While breathing normally you can lie in this position as long as you want.

Benefits: Constant practice of this asana removes low back pain and improves bowel conditions. Deep inhalations and exhalations during this pose bring better results.

Bhujangasana

Explanation: The body represents a hooded snake in this position. Hence the name.

Description: Lie prostrate in Shashtangasana, with legs and feet together and toes pointing away. You can also position yourself in the 'Niralambasana' position before you attain this Bhujangasana. Place your chin on the ground and palms on the sides of the chest. Gradually raise the chest, neck and head off the ground while inhaling at the same time. Look upwards and hold the breath as long as you can until you come back to the original position while exhaling. Repeat this routine at least 10 to 20 times.

Benefits: This is beneficial to people who are suffering from backache due to overwork, displaced vertebrae, neck pain, bronchial asthma and flatulence following a heavy meal. It also relieves arthritic pains.

Caution: People having hernia should not perform this asana.

Makarasana

Explanation: 'Makara' in Sanskrit is crocodile. This position is basically meant for relaxation after performing other asanas.

Description: Lie in Saashtaangasana position. Spread the legs apart, so that the feet are at least 18 to 24 inches from one another. The heels should oppose each other with the toes pointing away. The thighs, abdomen and chest should rest on the ground and fold your arms so that they form a triangle under the face. The palms should clasp your opposite shoulder. The head rests on the triangle formed by the elbows and the shoulders. While breathing deeply stay in this position for at least 10 to 15 minutes.

Benefits: Digestion may improve and patients with respiratory problems and asthma will be able to relax comfortably.

Shalabhasana

Explanation: 'Shalabhasana' in Sanskrit means 'grasshopper'.

Description: Lie with your face down in prone position (Shashtangasana) as in the initial position of 'Bhujangasana'. Keep both hands on the sides of the body with your fists closed. Alternatively, the fists can also be kept under the thighs. Keep the chin on the ground and start with deep inhalation. With the support of the chin and fists, lift your legs slowly up to 4 to 12 inches above the ground. Keep both the legs together and straight without bending the knees as long as you can hold your breath. Bring down the legs while exhaling and repeat it at least 10 to 15 times.

Benefits: Activates liver, intestines, pancreas, kidneys and lungs.

Note: Make sure you do not try to lift the legs too high.

Dhanurasana

Explanation: 'Dhanu' in Sanskrit means a bow. In this position, the bent body resembles a bow.

Description: Lie face down in Shashtangasana as in the initial phase of 'Bhujangasana' and 'Shalabhasana'. Stretch arms to the sides towards the knees. Bend the legs upwards at the knees and hold the ankles with your hands. Kicking the legs upwards, raise the head and chest off the floor. The weight of the body should rest around the navel. Breathe normally and hold the position for at least 3 minutes and then slowly release the ankles to come back to the original resting position. You may repeat this asana three to four times.

Benefits: The muscles of the back, rectus and thigh are strengthened. Research done at the Vemana Yoga Research Institute has established that this asana is beneficial to diabetic patients also.

Caution: People with lumbar and cervical spondylitis/spondylosis should not attempt this asana.


Note: The sequence of asanas mentioned hereunder does not indicate the relativity of their importance. Find out from your yoga teacher/instructor the exact asana which will be more beneficial to you.

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