Page 2 - Practical 19

Practical Manual

Note

Fig. 19.1: Bhujangasana

• To return to the starting position, slowly release the upper back, lower the
navel, chest, shoulder and finally the forehead to the floor, relax lower back.
This is one round and practice 3 to 5 rounds.

Breathing – Inhale while raising the torso, breath normally at the final positions
and exhale while lowering the torso.

Contraindications

People suffering from peptic ulcer, hernia, hypertension, hyperthyroidism should
perform under expert guidance.

Benefits

This asana is good to relocate slipped disc, removes back pain and keep spine
healthy. It stimulates the appetite, manages constipation and is beneficial for all
the abdominal organs especially liver and kidney.

2. Ardha Salabhasana (Haly Locust Pose)
Method

• Lie flat on the stomach with hands under the thighs, both legs straight
throughout the practice. Chin on the floor slightly stretched forward

• With the help of back muscle, raise the left leg as high as possible but don’t
bend the knees. Other leg should be straight, relaxed and in contact with the
floor. Do not tilt or twist the pelvis. Hold the position for comfortable length
of time without strain.

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