FISH
I. Benefits: The Fish-
• beneficial for asthma and other respiratory complaints.
• stimulates the thyroid gland for weight control.
• limbers up and relieves tension in the neck and upper back.
• develops the chest and bustline.
• aids digestion.
• relieves painful piles.
• improves circulation to the head.
II. Technique:
1. Lie on your back, legs outstretched, arms by your side, palms down. (Figure 43)
2. Pushing down on the elbows, raise your chest off the floor, really arching the back.
3. At the same time pull your head under until you are resting on the very top of it or as close as you can get to the crown. (Figure 44)
4. Shift your weight so that the brunt of it is being borne by the buttocks.
5. Hold the position for 5 - 60 seconds or until you start to be uncomfortable. Breathe normally.
6. Slowly come out of the asana and repeat twice more.
III. Dos and Don'ts:
DO put most of your body weight onto the buttocks and elbows. DO NOT bend your legs at all.
(Figure 43)
(Figure 44)
The Fish is especially therapeutic for people who suffer from respiratory diseases, since the straightened windpipe greatly facilitates breathing. It also serves as a great "de-tensionizer" of the neck area any time, or after the Shoulderstand and Plough.
FLOWER
I. Benefits:
The Flower-
• eases the pain of arthritis and loosens stiff fingers.
• discourages knobby joints.
• keeps hands looking young.
• improves circulation.
• makes and keeps fingers flexible for piano-playing, typewriting, needlework, etc.
II. Technique:
1. Sit in a comfortably cross-legged position.
2. Make your hands into tight fists, squeezing hard. (Figure 45)
3. Now visualize that your hand is a flower early in the morning and ever so gently and slowly start to open the hands, resisting all the while. (Figure 46)
4. Bend the fingers all the way back. (Figure 47)
5. Reverse the motion and close the hands slowly. The movement must be resisted so that the sinews in the back of the hand stand out.
6. Relax the fingers by moving or shaking them rapidly.
7. Next, with fingers spread apart, press each finger, separately, hard against the palm, holding for 2 seconds each.
8. Repeat the whole series of exercises twice more.
III. Dos and Don'ts:
DO the exercises in warm water or oil and you will find a painful effort made much easier with the same benefits.
(Figure 45)
(Figure 46)
(Figure 47)
For people who suffer from arthritis it is of great importance that the joints do not stiffen completely. But The Flower also keeps a youthful look for all who are concerned about not letting their age show.
FORWARD BEND (Sitting)
I. Benefits:
The sitting Forward Bend-
• strengthens the abdominal muscles and tones the abdominal organs.
• stretches, limbers up and releases tension in legs and spine.
• is beneficial to the entire nervous system.
• aids digestion and elimination.
• tones the kidneys.
• massages the heart
• stretches the pelvic region and improves the circulation there.
• gives a feeling of vitality.
II. Technique:
1. Sit on the floor, legs stretched out, feet together and back straight. (Figure 48)
2. Raise your arms parallel to the legs and lean back slightly. (Figure 49)
3. Slowly bend forward with a curling motion of the spine, when you have reached your limit without straining or bouncing, grasp tightly that part of your leg which you can comfortably reach. (Figure 50)
4. Now bend your elbows and concentrate on pulling your body forward as well as down, to give a good stretch to the spine.
5. Let your head hang and hold the pose for 5 - 30 seconds, breathing normally.
6. Eventually you will be able to bring your head to your knees and grasp the toes instead of the ankles by bringing the elbows to the floor. (Figure 51)
7. Return slowly out of the pose and repeat twice more. .
III. Dos and Don'ts:
DO keep your knees straight and remain motionless in this pose, if you
do not want to waste vour time and effort. DO NOT bounce to "go further". This will invite injury.
It is more important to give a good forward stretch to the spine, than to push too hard on an at-first reluctant and stiff spine. You will be amazed, however, at your quick downward progress.
(Figure 48)
(Figure 49)
(Figure 50)
(Figure 50)
FORWARD BEND (Standing)
I. Benefits:
The Forward Bend-
• releases tension in the hamstring muscles and makes the legs flexible.
• improves circulation to the head, working on wrinkles and complexion, as well as giving a feeling of alertness.
• limbers up the spine.
• acts as an energizer.
• removes tension from the back and shoulders.
• aids digestion.
• helps to reduce excess fat.
II. Technique:
1. Stand, with the feet slightly apart.
2. Raise your hands slowly above your head. (Figure 52)
3. Bend forward slowly from the waist in a curling motion, dropping your head first and then unfurling each vertebra until you can go no further. (Figure 53)
4. Keeping your arms beside your ears, let your body hang forward by its own weight for a few seconds. (Figure 54)
5. Grasp your ankles, or whatever you can comfortably reach, and dig your chin into the neck.
6. Bend your elbows to the side and give a gentle downward and inward stretch, attempting to get your head as close to the knees as possible. (Figure 55)
7. Hold for 5 - 30 seconds.
8. Straighten up very slowly, keeping the arms beside the ears and curling the spine up.
9. Repeat twice more.
III. Dos and Don'ts:
DO NOT bounce or jerk in order to bring your head closer to your knees.
DO NOT worry how close your hands are from the floor, rather how far your head is from your knees.
(Figure 52)
(Figure 53)
(Figure 54)
(Figure 55)
The Forward Bend Standing works wonders in releasing tension in the back and the hamstring muscles of the legs. The full weight of your hanging body is enough to exercise and loosen these areas and eventually you will be able to touch the floor with your hands.
