EXERCISES FOR SPECIFIC PROBLEMS

1. ANEMIA

Shoulderstand, Both Forward Bends, Sponge (10 - 15 mins.), Complete Breath

2. ARTHRITIS (of the Back):

Triangle Posture, Mountain, Curling Leaf, Twist, Forward Bend Standing, Shoulderstand, Cobra, Locust

3. ASTHMA:

Fish, Shoulderstand, Mountain, Locust, Alternate Leg Stretch, Both Forward Bends, Cobra

4. BURSITIS:

Blade, Pendulum, Chest Expander, Posture Clasp

5. BACKACHE:

All Standing Poses, Shoulderstand, Leg-Over, Symbol Of Yoga (Maha Mudra), Alternate Leg Stretch

6. HIGH BLOOD PRESSURE:

Plough, Alternate Leg Stretch, Forward Bend Sitting, Symbol Of Yoga, Alternate Nostril Breathing, Sponge

7. BREATHLESSNESS:

Both Forward Bends, Plough, Shoulderstand, Mountain, All Breathing Exercises, Sponge

8. COLD:

Shoulderstand, Both Forward Bends, Complete Breath

9. CONSTIPATION:

Abdominal Lift, Both Forward Bends, Twist, Plough, Triangle Postures, Fish, Alternate Leg Stretch, Shoulderstand, Toe Exercises

10. DIABETES:

Symbol Of Yoga, Shoulderstand, Twist, Alternate Leg Stretch, Plough, Fish, Mountain, Locust, Forward Bend Sitting

11. DISPLACED DISC:

Cat Stretch, Forward Bend Sitting, Locust (Boat), All Standing Postures, Bow, Camel, Cobra, Fish, Shoulderstand

12. FATIGUE:

Shoulderstand, Headstand Walk-Up, Plough, Chest Expander, Both Forward Bends, Twist, Curling Leaf, Alternate Nostril Breathing Without Retention, Complete Breath, Ankle Bends

13. FLAT FEET:

Shoulderstand, Sitting and Reclining Warrior, Frog, Knee and Thigh Stretch

14. GALL BLADDER:

Triangle Postures, Both Forward Bends, Shoulderstand, Alternate Leg Stretch, Twist, Locust j

15. HEADACHE:

Headstand Walk-Up For Protracted Time, Shoulderstand (For 3 niins. or more), Plough, Forward Bends, Alternate Nostril Breathing Without Retention, Eye Exercises, Neck Rolls

16. HEART TROUBLE:

Breathing Exercises; Complete and Alternate Nostril Without Retention, Sponge

17. HEELS (Calcaneal spurs or pain):

Shoulderstand, Sitting Warrior, Triangle (formed by legs on arms on floor, pressing the heels toward the floor), Frog, Knee and Thigh Stretch

18. INDIGESTION:

Shoulderstand, Twist, Cobra, Bow, Locust, Symbol Of Yoga, Plough, Mountain, Pump

19. INSOMNIA:

Shoulderstand, Cobra, Forward Bend Sitting, Mountain, Bellows Breath, Plough, Alternate Nostril Breath, Neck Bolls

20. KIDNEYS:

Shoulderstand, Standing Poses, Cobra-On-Toes, Locust (Boat), Bow, Alternate Leg Stretch, Forward Bend Sitting, Knee and Thigh Stretch, Spread Leg Stretch, Leg-Over, Twist, Plough

21. LUMBAGO:

Plough, Locust, Bow, Cobra, Sponge

22. MENSTRUAL DISORDERS and OVARIES:

Both Forward Bends, Dog Stretch (advanced), Symbol Of Yoga, Mountain, Fish, Sitting and Reclining Warrior,Spread Leg Stretch, Knee and Thigh Stretch, Shoulderstand, Cobra, Cat Stretch, Triangle Postures

23. OBESITY (weight control):

Plough, Triangle Postures, Cobra, Both Forward Bends, Locust, Twist, Shoulderstand

24. PALPITATIONS:

Shoulderstand, Plough, Both Forward Bends, Dog Stretch (aSvanced), Sitting Warrior, Complete Breath, Alternate Nostril Breath Without Retention at the Beginning, Sponge

25. PILES:

Fish, Plough, Shoulderstand, Leg-Over, Locust (Boat), Bow

26. PROSTATES:

Leg-Over, Forward Bend Standing, Locust (Boat), Bow, Dog Stretch (advanced), Staff' (advanced), Alternate Leg Stretch, Sitting and Reclining Warrior, Knee and Thigh Stretch, Lotus

27. RHEUMATISM:

Twist, Forward Bend Sitting, Plough, Mountain, Boat, Alternate Leg Stretch, Shoulderstand

28. SCIATICA:

Leg-Over, Alternate Leg Stretch, Both Forward Bends, Shoulderstand, Knee and Thigh Stretch, Boat, Bow, Cobra, Spread Leg Stretch

29. SEXUAL DEBILITY:

Shoulderstand, Abdominal Lift, Symbol Of Yoga

30. URINE (dribbling):

Shoulderstand, Sitting and Reclining (advanced) Warrior, Fish, Trunk Sealer (advanced), Knee and Thigh Stretch, Abdominal Lift, Perfect Postures

31. VARICOSE VEINS:

Shoulderstand, Sitting and Reclining (advanced) Warrior, Frog, Curling Leaf

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46 YOGA EXERCISES (ASANAS) FOR BETTER HEALTH

TOE TWIST

I. Benefits:

The Toe Twist-

• reduces waistline.

• promotes grace and poise by improving balance.

• makes legs shapely.

• makes flexible and massages the spine through cork-screw twist.

• strengthens feet and ankles.

• improves posture.

II. Technique:

1. Stand erect with your feet together, toes slightly pointed outward.

2. Come slowly up on your toes, at the same time bringing both hands together in front of you, arms straight, thumbs interlocking, palms down. (Figure 117)

3. Keep your eyes riveted on the backs of your hands for better balance.

4. Slowly bring the arms as far to the side as you can, twisting from the waist and keeping the toes firmly dug in.

5. Hold 10 - 20 seconds. Slowly return to the front.

6. Repeat on the other side. Repeat twice more to both sides.

III. Dos and Don'ts:

DO NOT become distracted if you lose your balance. Simply try again.

DO NOT in any way allow your toes to swivel as you twist.

DO keep your body straight, chest out.

The Toe Twist works on almost every portion of your body, but most important perhaps is the effect it has on your general bearing. By improving your balance, you gain confidence in your movement which makes for poise and grace. Your clothes will fit better and show to much greater advantage.

(Figure 117)

TREE (Stork)

I. Benefits:

The Tree-

• improves circulation in lower extremities.

• promotes poise and grace through improving balance.

• teaches proper posture since body must be perfectly aligned to keep balance.

• tones the leg muscles.

II. Technique:

1. Stand with your feet together, arms by your side.

2. Bend the right leg and prop the sole of the foot against the left thigh.

3. Bring the heel as close to the perineum as possible and rest the foot there, pointing the knee to the side. (Figure 119)

4. Bring the palms together and raise the hands straight over the head. (Figure 120)

5. Hold as long as balance permits and breathe deeply.

6. Lower the leg and hands slowly and relax.

7. Repeat with the left leg.

8. Repeat twice more on both sides.

III. Dos and Don'ts:

DO prop your foot slightly to the front of the thigh for better support.

It has a tendency to slide if too far back. DO practice your balancing first, if necessary, by keeping the arms out

to the sides for better balance. DO NOT come out of the pose suddenly.

Balance must be kept conditioned just as much as muscle-tone, but it is more quickly regained with practice. Balance whenever possible, perhaps while conversing on the phone.

(Figure 119)

(Figure 120)

TRIANGLE POSTURE

I. Benefits:

The Triangle Posture-

• relieves back-ache.

• develops chest.

• relieves menstrual problems.

• tones hip, thigh and leg muscles.

• massages and stimulates abdominal organs.

• slims the waist in the variation.

II. Technique:

1. Stand with the feet 3 feet apart.

2. Bring your arms out straight at the sides, parallel to the floor. (Figure 121)

3. Point your right foot 90°, the left foot slightly to the right.

4. Bend your body to the right, bringing the hand as close as possible to the outside of the right foot.

5. Bring your left arm up so that it is in a straight line with the right arm. Look up at the left hand. (Figure 122)

6. Hold 10 - 30 seconds, breathing normally.

7. Come up slowly.

8. Repeat on the other side.

9. Repeat twice more on each side.

Variation:

1. Do steps 1 - 3 as above.

2. With arms out-stretched, twist your body to the right and bring the left arm as close as possible to the outside of the right foot.

3. Bring your right arm up in back so that it is in a straight line with the left one. Look up at the right hand. (Figure 123)

4. Complete steps 6, 7, 8, and 9 as above.

III. Dos and Don'ts:

DO keep both your knees absolutely straight throughout. It is not so important how far you go as that you do it properly.

DO stretch your shoulders as you hold.

(Figure 121)

(Figure 122)

(Figure 123)

The Triangle Postures are very reminiscent of calisthenics with the tremendous difference of the tension-dissolving holding action. Try them both and see the difference.

TWIST

I. Benefits: The Twist —

• firms and reduces waist.

• makes the hipjoint flexible.

• massages abdominal organs to aid digestion.

• makes spine limber which has therapeutic effect on nervous system.

• realigns vertebrae and relieves tension.

• tones muscles and firms figure.

II. Technique:

1. Sit on the floor, legs outstretched.

2. Spread your legs and bring the right foot against the left thigh. Press the side of the right knee against the floor. (Figure 124)

3. Bend your left knee and, leaving it sticking up in the air, bring the left foot over the right knee. (Figure 125)

4. Set the sole of the left foot squarely on the floor. The further back you can bring the foot, the better.

5. Using both hands for support, shift your weight well forward onto the pelvis, to prevent tipping.

6. With the left hand behind you on the floor for support, raise your right arm and bring it between your chest and the left knee. (Figure 126)

7. Twist your body so that you right shoulder is resting against the left knee.

8. Now make a fist of your right hand and move your right arm poker-straight over the right knee that is lying on the floor.

9. Attempt to get hold of the toes of the left foot. As a beginner, that is nearly impossible, so it is perfectly alright to grasp the right knee. (Figure 127)

10. Levering yourself against the left leg with the right arm, now twist to the left.

11. Bend your left arm and bring the back of the hand against the small of the back.

12. Turn your head to the left and look as far left as you can. (Figure 128)

13. Hold this position for 10 - 30 seconds.

14. Slowly unwind.

15. Repeat on the other side.

(Figure 124)

III. Dos and Don'ts:

DO sit well forward on your pelvis.

DO NOT bend your arm as you draw it across the knee.

DO swivel your shoulder or upper arm against the knee to permit you to bring your arm around further.

The Twist seems like an almost impossible position to assume at first. A picture here is worth a 1,000 words. Once you have the idea, however, the Twist will become a most satisfying exercise because it stretches most muscles of the body. The spiral twist that the spine is getting is most beneficial too.

(Figure 125)

(Figure 126)

(Figure 127)

(Figure 128)

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46 YOGA EXERCISES (ASANAS) FOR BETTER HEALTH

SIT-UP

I. Benefits:

The Sit-Up -

• gently strengthens back.

• is one of the best exercising for firming, toning and flattening the abdominal muscles.

• firms and tightens derriere.

II. Technique:

1. Lie on your back, knees bent just enough to permit the whole foot to touch the floor.

2. Place your hands on the thighs. (Figure 109)

3. Lift your head slowly and raise your upper body to a 30° angle off the floor, sliding the hands up the legs. Depending on the length of your arms, the fingertips should barely be touching the bent knee-cap.

4. Keeping your back as straight as possible, hold the position 5 - 30 seconds. (Figure 110)

5. Slowly lower your trunk. Relax.

6. Repeat 3-5 times more.

III. Dos and Don'ts:

DO NOT go much further than a 30° angle. If the exercise comes too easily, if the rectal muscles of the abdomen are not standing out in a taut ridge, you may be sure that you are doing it wrong.

DO breathe normally.

(Figure 109)

(Figure 110)

The Sit-Up is an excellent tummy and paunch conditioner and flattener. Unfortunately, the tummy muscle exercises are all demanding poses but give quick results if practiced regularly.

SPONGE

I. Benefits:

The Sponge-

• promotes deep muscular relaxation.

• deeply relaxes the nervous system.

• restores peace of mind.

• results in a reduction of anxiety or "nerves" through the release of tension.

• is a marvellous, energy-recharger.

II. Technique:

1. Lie on the floor, legs slightly apart, arms limply by your side. (Figure 111)

2. Point your toes away from you and hold for 5 seconds. Relax.

3. Pull the toes up towards the body, bending at the ankle. Hold. Relax.

4. Pull your heels up two inches on the floor and then straighten the legs, pushing the back of the knees firmly against the floor. Hold. Relax.

5. Point the toes toward each other and pull the heels under and up, keeping the legs straight. Hold. Relax.

6. Pinch your buttocks together. Hold. Relax.

7. Pull your abdomen in and up as far as possible. Hold. Relax.

8. Arch the spine back, pushing the chest out. Hold. Relax.

9. With arms straight by your side, palms down, bend the fingers up and back toward the arm, bending at the wrist. Hold. Relax.

10. Bend the elbows and repeat step 9, bending the hands back toward the shoulders. Hold. Relax.

11. Make a tight fist of your hands, bring the arms out to the sides and move the arms up perpendicular to the floor. Move very slowlv, resisting the movement all the while to make the pectoral muscles of the bust stand out.

12. Pull the shouklerblades of the back together. Hold. Relax.

13. Pull the shoulders up beside the ears. Hold. Relax.

14. Pull down the corners of the mouth. Hold. Relax.

15. Bring the tongue to the back of the roof of the mouth. Hold. Relax.

16. Purse vour lips, wrinkle the nose and squeeze the eyes tightly shut. Hold. Relax.

17. Smile with the lips closed and stretch the face. Hold. Relax.

(Figure 111)

18. Yawn very slowly, resisting the movement.

19. Press the back of the head against the floor. Hold. Relax.

20. Frown, moving the scalp forward. Hold. Relax.

21. Go through the eye exercises.

22. Pull your head under and against the shoulders without moving anything else.

23. Relax, melting into the floor, for up to 10 minutes. (Figure 111)

III. Dos and Don'ts:

DO hold each holding position for at least 5 seconds.

DO relax after each holding position, by flopping back into place after each flexing position.

DO NOT worry or think of unpleasant things as you relax at the end of the Sponge. Rather keep your thoughts to a minimum, on pleasant things, and dispassionately watch them wander past without trying to become involved.

The Sponge is called the Dead Man's Pose or Corpse in the Sanskrit language. Really, it is a deep relaxation pose where your body has a chance to assimilate what it has learned, at its leisure. Seldom do we take the time simply to relax. We may read, watch T.V. or sleep. Just because we lie down does not at all mean we are relaxing our deep-seated neuro-muscular tensions. The body has to relearn how to do that. After some weeks of the deliberate Sponge technique you will find that you can relax without going through all the steps.

SPREAD LEG STRETCH

I. Benefits:

The Spread Leg Stretch —

• stretches, firms and makes shapely the hamstring muscles of the legs.

• removes tension of whole body.

• beneficial to entire pelvic area (circulation), a relieves pains of sciatica.

• especially beneficial to women: regulates menstruation and stimulates proper function of ovaries.

• firms and reduces weight in the thighs.

• limbers up and makes the spine flexible.

II. Technique:

1. Sit on the floor, legs outstretched and as far apart as possible. (Figure 112)

2. Place your hands on your legs and slowly slide them down toward the toes. Keep the legs straight.

3. Bending forward from the waist, in a curling motion, bring your hands as far as they can go, then grasp that part of the leg you can comfortably reach. (Figure 113)

4. Let your head hang down and bend the elbows to give a good forward stretch. Hold for 10 - 30 seconds. Relax, slowly return. (Figure 114 — Advanced Pose)

5. Repeat twice more.

III. Dos and Don'ts:

DO sit well back on your pelvis, not on your tailbone.

DO NOT bend your knees, you will nullify many of the benefits.

DO NOT jerk or bounce.

In the advanced form of this pose, you will be able to lower your head to the floor, which will give you the added benefit of improved circulation to the head. It is a particularly beneficial pose for ladies and recommended for daily use.

(Figure 112)

(Figure 113)

(Figure 114)

TOE EXERCISE

I. Benefits:

The Toe Exercise-

• strengthens toes.

• prevents varicose veins.

• aids elimination.

• eases tension.

• is beneficial for flat feet.

• exercises the knee joint.

II. Technique: for those who can only squat on their toes:

1. Squat, knees apart, arms hanging straight forward between the knees for better balance. (Figure 115)

2. Balance on the toes and slowly attempt to lower the heels to the floor. Go as far as you can and then hold for 5 - 20 seconds.

3. Come up on the toes again slowly and relax by sitting down if necessary.

4. Repeat 3 times.

5. Gradually bring knees closer together.

III. Technique: for those who can comfortably squat on their heels:

1. Squat, knees apart, arms hanging straight forward between the knees. (Figure 116)

2. Slowly rise up on the toes and balance there for 5 - 20 seconds.

3. Come slowly back down onto the heels.

4. Repeat three times.

5. Gradually bring knees closer together.

IV. Dos and Don'ts:

DO put emphasis on whatever comes not very easily. If you find it easy to balance on your toes, then practice bringing the heels down and vice-versa.

(Figure 115)

(Figure 116)

The Toe Exercise strengthens not only the toes but is beneficial to the whole foot and the legs. It is one of those "many-benefits-combined-in-one" exercises, even though it seems to be more obscure.

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46 YOGA EXERCISES (ASANAS) FOR BETTER HEALTH

ROCKN' ROLLS

I. Benefits:

The Rockn' Rolls-

• act as an excellent warm-up and energizer.

• limber up the spine.

• strengthen the abdominal muscles.

• massage and reduce tension in the neck and spine.

• are beneficial to the liver and spleen.

• aid digestion and elimination.

II. Technique:

1. Sit on the floor, knees bent.

2. Clasp your hands under the knees.

3. Bring your head as close to the knees as possible and keep it there throughout. (Figure 100)

4. Rock gently back onto the spine, keeping the back rounded and the legs together. (Figure 101)

5. Establish an easy rhythm in rocking back and forth. (Figure 102)

6. Repeat 12 times or up to a minute.

7. Remember to breathe.

III. Dos and Donts:

DO start the whole exercise on your back if you are a bit timid about

rocking back from a sitting position. DO the Rockn' Rolls any time you want to get the kinks out of your body.

DO keep your head close to your knees, to have a rounded spine to rock on.

DO use the momentum of the first backward rock to return forward again.

The Rockn' Rolls are my husband's favourite exercise after a hard day at the office. He very wisely does them right after he comes home and before supper, instead of collapsing in a heap in front of the T.V. He is confident that they unwind him and help him to face the rest of the evening.

(Figure 100)

(Figure 101)

(Figure 101)

SCALP EXERCISE

I. Benefits:

The Scalp Exercise-

• improves circulation to scalp.

• removes tension.

• makes hair healthy and shiny and, therefore, helps to prevent loss of hair.

II. Technique:

1. Sit in a comfortably cross-legged position.

2. Get hold of your hair in big fistfulls.

3. Keeping the fists pressed against the scalp, yank the hair forward, backward and to the sides in fairly rapid motion. (Figure 103)

4. Now release the hair and place all ten fingers of your spread-apart hands on the scalp, as though to shampoo.

5. Keep the fingers pressed firmly against the scalp and move it in all directions as above, rather than moving each individual finger.

6. Repeat several times. (Figure 103a)

III. Dos and Don'ts:

DO be sure that you have lots of hair in your fists, otherwise it will hurt.

DO hold the hair close to the scalp.

The Scalp Exercise gives a lovely, tingly feeling to your scalp and removes the tight band of tension.

(Figure 103)

(Figure 103a)

SHOULDERSTAND

I. Benefits:

The Shoulderstand-

• is a cure-all for most common ailments.

• improves the circulation to such important areas as the brain, the spine, the pelvic area; these are areas which, due to an upright position, rarely receive a good supply of rich, newly-oxygenated blood.

• presses the chin against the thryroid gland which stimulates it and reduces excess fat.

» tones up the central nervous system and soothes it (tension, insomnia, inability) and is a marvellous rejuvenator.

• has a beneficial effect on the hormone-producing glands of the body.

• relieves palpitation, hreathlessness, bronchitis, throat ailments and asthma due to increased circulation to neck and chest.

• relieves pressure on abdominal organs due to body-inversion, which, in turn, regulates the digestive processes, frees the body of toxins and increases the energy-level.

• is beneficial for urinary disorders, menstrual troubles and piles.

• relieves varicose veins and aching legs.

• gives new vitality to people who suffer from anemia or lack of energy.

• relaxes whole body.

• rejuvenates the sexual glands and organs.

• stretches the spine.

• strengthens and firms the muscles of the back, legs, neck and abdomen.

II. Technique:

1. Lie on the floor, legs out-stretched, hands close by your side, palms down.

2. Slowly lift your legs by tensing the abdominal and leg muscles, until they are perpendicular to the floor.

3. Press down on your hands, making them hollow or tent-like. (Figure 104)

4. Raise your buttocks and lower back and grasp yourself around the waist, with the thumbs around the front of the body. DO NOT let the elbows flare out. (Figure 105)

5. Straighten the legs and tuck the bottom in as much as balance permits.

6. If you are balancing well, then grasp yourself up higher on the rib-cage and tuck your bottom in. (Figure 106)

7. Stretch your legs and point your toes. Hold the position from 10 -60 seconds, as a beginner. Gradually work up to 3 minutes. Breathe normally throughout.

(Figure 104)

(Figure 105)

(Figure 106)

III. Dos and Don'ts:

DO be patient with yourself. The important thing is to be up there at all, even if if is not ramrod straight at the start.

DO NOT get alarmed if you feel slightly dizzy or heady at first. It is quite normal and can be blamed on the sudden dilation of the blood vessels.

The Sanskrit translation of the word "sarvang" is "all parts" and means that the Headstand (or Sarvangasana) is the most marvellous of exercises because the whole body receives benefits in this position. I, personally, practice the Shoulderstand every day and miss it's benefits the next day if I don't. How very nice to have one exercise that combines so many benefits in it's action.

SITTING WARRIOR

I. Benefits:

The Sitting Warrior-

• is beneficial for flat feet.

e is recommended for 10 minutes when the legs are tired.

• relieves rheumatic pain in the knees.

• forms proper arches and eases tension in them.

• relieves pain in the heels and pain from calcaneal spurs.

• relieves the feeling of a heavy stomach and is safe to do immediately after eating.

II. Technique:

1. Kneel in an upright position, knees together, the feet a foot and a half apart. (Figure 107)

2. Slowly lower your body to sit between the feet on the floor. Use your hands for support if you wish. (Figure 107a)

3. Straighten your back and keep the toes pointed straight back.

4. Place your wrists on the knees, palms down. (Figure 108)

5. Hold for 30 seconds, breathing deeply.

6. Now clasp your fingers and stretch your arms straight up, palms facing up.

7. Hold for 30 seconds.

8. Relax.

III. Dos and Don'ts:

DO relax in the pose. It is marvellously resting after awhile.

DO NOT give up if sitting with the feet apart is difficult at first. Cross your ankles for awhile and sit on the feet this way. Gradually move your feet further and further apart.

Many people who have to be on their feet a lot have found this pose very beneficial. In its advanced form, you lie back onto your shoulders from the sitting position. That pose is called the Reclining Warrior.

(Figure 107)

(Figure 107a)

(Figure 108)

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46 YOGA EXERCISES (ASANAS) FOR BETTER HEALTH

PERFECT POSTURE

I. Benefits:

The Perfect Posture —

• is ideal for prolonged sitting (meditation).

• is relaxing for the entire body.

• stretches and tones legs and lower back.

• is beneficial to bladder and urinary tracts.

II. Technique:

1. Sit with both legs extended and spread apart.

2. Bring the sole of the right foot against the thigh of the left leg, resting the right knee on the floor. (Figure 88)

3. Bend the left leg and, grabbing the toes with both hands, gently lift the left foot onto the right foot.

4. Adjust for comfort by having the ankles beside, rather than on top of, each other. Snuggle the toes of the left foot into the cleft created by the thigh and calf of the right leg. (Figure 89)

5. Keep your spine straight and try to keep both knees as close to the floor as possible.

6. Rest in this position until the beginning of discomfort.

7. Change feet and try again.

III. Comments:

As with most yoga exercises, the Perfect Posture cannot be forced. Some can assume it at once (these are usually double-jointed) and for others it may take a year or so. Since the muscles of the knee are easily strained, it does not pay to be overly ambitious. However, do keep at it, even if your knees are sticking out at odd angles, because eventually this is a most comfortable and healthy sitting position. While just sitting, you are exercising madly.

(Figure 88)

(Figure 89)

PLOUGH

I. Benefits:

The Plough-

• makes the spine supple.

• stimulates the thyroid gland for weight control.

• strengthens and firms the abdomen.

• slims and firms thighs and hips.

• relieves deep-seated tension and headaches.

• tones up the nervous system.

• improves circulation.

• massages such abdominal organs as the liver, spleen, pancreas and kidneys.

• acts as an energy pick-me-up.

• strengthens the neck.

• helps to reduce the bust.

II. Techniques:

1. Lie on your back on the floor, legs outstretched, arms extended by your side, palms down.

2. Slowly lift your legs by tightening the abdominal and leg muscles.

3. Push down on your hands, making them hollow or tent-like and raise your buttocks and lower back. (Figure 90)

4. Bring your legs over your head, attempting to touch the floor behind you with the toes, by bending at the waist. Keep your knees straight. (Figure 91)

5. Hold the position, even if your feet are nowhere near the floor, for as long as you comfortably can or up to a minute.

6. Breathe normally.

7. Slowly come out of the pose by bending your knees, but straighten the legs when they are perpendicular to the floor. (Figure 92, Figure 93 — Advanced Pose)

III. Dos and Don'ts:

DO NOT become discouraged if you can only raise your bottom a couple of inches off the floor. Simply go as far as you can, hold it there and repeat this action several times. The holding process strengthens and prepares the proper muscles for the exercise.

DO keep your knees straight throughout.

DO NOT lift your head as you lower your legs.

DO breathe normally. It will get easier with practice.

(Figure 90)

(Figure 91)

(Figure 92)

(Figure 93)

DO place your legs on a low bench behind you, if you experience a breathless sensation at first. This will pass with familiarity of the pose.

You will be astounded at your fast progression in the Plough. Even elderly people can comfortably bring the toes to the floor in a relatively short time. This asana gives a delightful, relaxing stretch to the spine that has been unnaturally compressed through years of improper use. It is one of my most favourite exercises.

POSTURE CLASP

I. Benefits:

The Posture Clasp-

• eases the pain of bursitis.

• improves posture and rounded shoulders.

• firms and strengthens the upper arms.

• eases tension in the shoulders.

• exercises muscles around shoulder blades and upper back.

• oils shoulder joints.

• expands the chest.

II. Technique:

1. Sit in a comfortably cross-legged position, back straight.

2. Bring your left hand behind your back, palm facing out and try to wriggle it up your back as far as it will go. (Figure 94)

3. Lift your right hand straight up and bend it at the elbow, bringing the hand to the centre of the back. This pose is also called the Cow Head pose because of the elbow sticking up to look like a horn. (Figure 95)

4. Try to get the two hands close enough together to interlock witli the fingers, by gently inching them together.

5. Hold the position for 10 - 30 seconds and try a gentle upward pull with the right hand, then a downward pull with the left. (Figure 96)

6. Repeat on the other side and twice more on both sides.

7. You will find that one side is much more flexible than the other. Concentrate on the stiffer one.

III. Dos and Don'ts:

DO keep your back straight and you will have better success.

DO NOT strain beyond a point of comfort.

DO use a kerchief if your fingers are too far apart. (Figure 96a)

The Posture Clasp is a quick tension-reducer, especially if you spend a lot of your time hunched over a desk. It improves your posture, which in turn improves your health, particularly a tense and brittle back.

(Figure 94)

(Figure 95)

(Figure 96)

(Figure 96a)

PUMP

I. Benefits: The Pump-

• improves circulation throughout the body.

• firms and strengthens abdomen.

• strengthens back muscles.

• tightens and firms derriere.

• reduces fat around the middle.

• tones and massages abdominal organs.

• relieves flatulence (stomach gas) and aids digestion.

II. Technique:

1. Lie prone on your back, arms very close by your side, palms down.

2. With legs outstretched and together, push down on your palms.

3. Slowly raise your legs, keeping the knees straight. (Figure 97) Take a total of 15 seconds to bring them perpendicular to the floor.

4. Hold and rest with the legs up. (Figure 98)

5. Lower them just as slowly, moving slower as you come closer to the floor. (Figure 99)

6. Repeat twice more, or more often if you are really concerned about flattening the tummy.

7. Variation:

a) Lie on back, etc., as above. Slowly raise your legs to a 30° angle off the floor. Hold ten seconds. Now raise the legs to a 60° angle and hold 10 seconds. Bring the legs perpendicular to the floor and lower slowly.

b) Directly after child birth or if you have very weak abdominal muscles, start by raising the legs one at a time.

III. Dos and Don'ts:

DO move very slowly in order to receive the greatest benefits. The

closer you are to the floor, the slower you must move.

DO NOT bend your knees or lift your head as you come out of the Pump.

DO NOT hold your breath.

(Figure 97)

(Figure 98)

(Figure 99)

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46 YOGA EXERCISES (ASANAS) FOR BETTER HEALTH

MOUNTAIN

I. Benefits:

The Mountain-

• tones the nervous system.

• aids digestion and removes constipation.

• tones and firms abdominal muscles and trunk.

• strengthens the spine.

• if coupled with proper breathing, strengthens the lungs and oxygenates the bloodstream.

• reduces tension.

II. Technique:

1. Sit in a comfortably cross-legged position, the back straight.

2. Bring the palms of both hands together in front of your chest, as if praying. (Figure 76)

3. Pressing the palms firmly together, slowly stretch the arms above the head.

4. Stretch the finger-tips toward the ceiling in a tremendous stretch. (Figure 77)

5. Hold the posture for 5 - 30 seconds, breathing normally.

6. Slowly bring the hands down.

7. Relax.

8. This can also be clone as a deep breathing exercise.

III. Dos and Don'ts:

DO keep your back straight to give it a very therapeutic stretch. DO NOT hold your breath.

The Mountain is a most deceptive pose. Those who scoffed at a demonstration had to admit it was a demanding exercise. Done properly, the stretch, however, is exhilarating.

(Figure 76)

(Figure 77)

NECK ROLLS

I. Benefits:

The Neck Rolls-

• reduce deep-seated tension in neck area.

• relieve stiff neck and often headaches.

• help to relax the entire body - excellent for insomnia.

• reduce double chin.

II. Technique:

1. Sit, shoulders back, in a comfortably cross-legged position, or on a chair.

2. Let your head drop slowly until it hangs limply as a rag-doll's. Hold.

3. Bring the head up and, keeping shoulders straight, let your head fall back. How far you can bring it back depends on how tense you are. (Figure 78)

4. Keep mouth closed, teeth together. Hold.

5. Hang your head to the side, looking up. Hold. Repeat on other side. (Figure 79)

6. Pretending to be a rag-doll, let your head droop and roll it gently, but firmly, first to the right, then the back, to the left and forward again. There should be no conscious control, just a limp lolling of the head in a full circle.

7. Repeat on the other side. Repeat the full circle several times.

III. Comment:

As a quick relaxer and pick-me-up, the Neck Rolls are unique. With your eyes closed you will experience a marvellously relaxing sensation. Be sure to do the exercise slowly and with care, rolling gently over the inevitable sore spots. A gritty, gravelly sound may be heard at first, but will gradually disappear with practice, as the neck joints are being lubricated. One of the first signs of age is a sort of "fusing" of the neck to the spine.

(Figure 78)

(Figure 79)

(Figure 80)

PELVIC STRETCH

I. Benefits:

The Pelvic Stretch-

• removes tension.

• stretches and firms thighs, hips and abdomen.

• strengthens back and legs.

• has a stimulating effect on glands and abdominal organs. » limbers up the spine.

• develops the pectoral muscles of the bustline and expands chest.

• improves postures.

• firms and removes fatty deposits on the back of the legs.

• stretches and removes tension from feet and ankles.

II. Technique:

1. Kneel, resting on the heels, legs together. (Figure 81)

2. Place your right hand on the floor behind you, elbow straight, fingers pointing back.

3. Place the left hand on the other side, having both hands straight down from the shoulders.

4. Let your head hang back. (Figure 82)

5. Push up on the pelvis as far as it will go and hold for 5 - 30 seconds. (Figure 83)

6. Slowly lower yourself and come forward into the Curling Leaf; head resting on the floor, chest against the knees, buttocks resting on the heels, arms resting by your side. (Figure 36)

7. Repeat, angling your hands further back each time, but always return to the Curling Leaf. (Figure 84)

8. Perform three times.

III. Dos and Don'ts:

DO NOT forget to push your pelvis up, so that the buttocks are no longer resting on the heels. The whole front of your body should be describing an arch. DO bring the body forward after each pose to off-set the extreme backward stretch.

(Figure 81)

(Figure 82)

(Figure 83)

(Figure 84)

Eventually you will be able to lower yourself onto your elbows and shoulders. This asana is especially beneficial for women. Together with the Forward Bend it can alleviate a lot of the vague aches and pains common to females.

PENDULUM

I. Benefits:

The Pendulum-

• relieves pain of bursitis.

• improves circulation to head and upper body.

• relieves tension and gives a feeling of energy.

• improves posture.

• tones muscles of shoulders and upper back.

II. Technique:

1. Stand, feet comfortably apart, your left hand at the waist. (Figure 85)

2. Bend slowly forward from the waist and let the right arm hang limply down.

3. Swing your right arm like a pendulum in a long oval in front of your feet. It is important here that the arm is not stiffly directed by you but swings freely and limply. (Figure 86)

4. Slowly straighten up, bringing the right arm over-head. Stretch it back as far as it will go. Hold. Relax. (Figure 87)

5. Repeat with the other arm.

6. Repeat with both arms.

7. Perform the whole exercise 2 - 3 times more, reversing the direction of the oval.

III. Dos and Don'ts:

DO keep the knees straight.

DO NOT move the arm stiffly.

The; Pendulum is deceptively simple for people without problems in that area, but for the tense person, or the sufferer of bursitis, this asana gives maximum relief with a minimum of discomfort.

(Figure 85)

(Figure 86)

(Figure 87)

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