Page 11 - Lesson 22.xps

prāńāyāma MODULE-5
Yogic Practices
Benefits

1. It stimulates the thyroid gland.

2. It helps to balance the functions of other endocrine glands.

3. This pose helps in piles, hydrocele and hernia.

4. It enhances the function of digestive system
Precautions Note

1. Avoid in menstruation, pregnancy, high blood pressure, heart diseases, eye
disorders & constipation.

2. If you feel tingling sensation in feet or legs, immediately come back into
the sitting position.

Ashwini Mudra

Practising of frequent contractions & relaxations of anal muscles is called Ashwini
Mudra.
Method:

1. Sit in padmasana, siddhasana, vajrasana or sukhasana for ashwini mudra.

2. Once you get into the posture, relax for a minute, breathing freely and deeply.
Then inhale fully, hold your breath, and contract the anal muscles with a 1-
2 seconds interval.

3. Press your chin against the bottom of the neck, touch the palate with the tip
of your tongue and start releasing your breath (exhaling), then release the
mudra, and after that slowly raise your head.

Benefits

1. It stimulates the abdomen and pelvic area including reproductive and
digestive organs.
2. This simple practice can help you get rid of constipation, deals with the
diseases of the rectum and haemorrhoids and can improve sexual health.

Precaution

1. Don’t do during pregnancy.

2. Don’t do it after the surgeries related to anus.

Physical Education and Yog
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