Padmasana A. Method - Sit with your legs crossed.  Broke the right leg to the knee or bring it over the thigh.  Similarly, bring the left leg above the right thigh and by using both hands keep it close to your knees.In this situation, two knees will be in the ground. Looking forward to the front keep straight the spinal cord. Breathing will remain normal. Take the right foot on the left before 1 minute foot, drag the right foot on it. Do this 4 times in this way. One can stay in Padmasana for a long time.  B. Noticeable - Many people kept their shoulders in keeping hands on ..read more

Shashkasana  A. Method - Sit on the Vajrasana and hold the ankles with both hands. Leaning forward, keep the palm of the head on the ground and bring the forehead to the knees. Will be perpendicular to the knee to the waist. In this condition there will be a lot of tension in the spine. If you feel pain, fold a thin cloth under the palm of your head. Do it 3-4 times 30 40 sec.  Breathing is normal.  B. Notable - The body mass will be mainly on both knees while standing in the Shashkasana position. Do not put too much pressure on the head. C. Benefits -  1) Shashkasan i ..read more

Danura Asana A. Method - Lie on your back, break your knees and hold them close to your hips with both hands. Slowly lift the head, chest and legs off the ground. Take the head back as far as possible. Try to keep both legs and knees together. Do 3-4 times for 30-40 seconds. B. Notable - only the abdomen will stick to the ground. Many times the front of the body goes up more; As a result, the weight of the body falls on the lower abdomen and thighs - so that it does not happen.  C. Benefits -  1) This  practice is a good exercise for everyone. 2) The nerves adjacent to the spine ..read more

 Navi Asana A. Method - Lie on your back and place your hands on your head. Slowly raise both arms and legs as high as possible. The arms and legs will be very tight and straight. Do 25-30 seconds, 4-5 times. Breathing  is normal. B.  Notable -  Do not break the knee. Both hands will be on the sides of the ears. The head should not be raised too much.  C. Benefits -  1) The combined benefits of Bhujangasana and Shalabhasana are found in many of these seats.  2) Abdominal, lower abdomen, shoulders and waist in particular are good exercises.  3) Helps redu ..read more

Trivuja Asana A. Method - Lie on your back and bend your legs like a full-bodied Full Bhujanga Asana and keep it close to your head. Now first bring the right foot and then the left toe under the chin. The big toes will stick side by side. After the chin is firmly attached to both the legs, raise the right hand and the left hand in a salutatory manner.  B. Note: There will be a very tight fit on both hands. When leaving, be careful to leave slowly.  C. Benefits - 1)  The spine is flexible. 2)  Neck and shoulder exercises are done.  3) Eliminates physical inertia and la ..read more

Bhujanga Asana A. Method - Lie on your back with both hands on the ground on either side of your chest. Lift the head and shoulders as high as possible without massing the hands. There will be pairs of legs and soles. 30-40 sec each time. Practice 4-5 times. Breathing is normal. After several days of practice, both hands can be lifted off the ground and brought close to the shoulders. Shalabha Asana needs to be done after Bhujangasana.  B. Note - Many people keep their leg muscles tight during the Bhujangasana practice. If you can keep these muscles relaxed, you can easily stay in Bhujang ..read more

Dimba Asana Or Opposite Padahasta Asana A. Method - Lie on your back, break your knees and bring your hands to both sides of your ears. Now lift the body and arms above the waist. Gently bring both hands forward to the feet and hold on to the cart. The upper part of the body will be quite tight. The head hangs loose.  Do 3-4 times for 15 20 sec.  B. Note: The legs need to be held firmly. Try to keep the knees and elbows as straight as possible. C. Benefits -  1) The spine and waist are extremely flexible.  2) The body is quite agile.  3) Reduces excess fat.  4) Ha ..read more

Reverse Paschimattanayan Asana A. Method - Lie on your back and keep your hands close to your ears. Now lift the upper part of the body from the waist and gently lean back and press the two legs close to the hips with both hands.Hold the position 30-40 sec as much as possible. Do it 3-4 times.  B. Notable - both feet will be stuck on the ground. It is difficult to control the seat if the physical flexibility is too high.  C. Benefits - 1) The spine is extremely flexible. 2) Increases physical agility.  3) The body is quite light.  4) The arm, shoulder and abdominal muscles ..read more

Paschimattanayan Asana A. Method - Sit with the legs stretched out. Lean forward and hold the big toes of both hands with both hands. Try to keep your head on your knees and your elbows on the ground. The abdomen and chest will stick to the thighs. Lean forward as much as possible and stay in that position! The knee can be broken early if necessary. Do it 4-5 times for 30 - 40 sec. Breathing is normal.  B. Noticeable - The tendency to try to force this seat is often seen; The habit is extremely harmful. C. Benefit - 1) The back of the body is very tight during this position; As a result ..read more

Bivakta Asana  A. Method - Sit with both feet together. Extend the right leg to the right and the left leg to the left. Place both hands close to the chest in a salutatory manner. After some practice in this way, the asana can be made by standing. In that case, you have to stand with a little gap between the legs and stretch the legs and sit down slowly. 30 sec. Do it 3-4 times. B. Noticeable - Two feet will be completely on the ground. It may take a long time to get the asana. C. Benefits -   1) The possibility of arthritis pain is relieved. 2) Increases the elasticity of the g ..read more