TOP 5 SUPINE POSTURES | ACTION | BENIEFITS

Another name for the seat 'Shavasana' is 'Mrutasana'. This seat is very useful for meditation, pranayama, chanting, etc. This seat should be done at the beginning, middle, and end of all the seats. This seat relaxes all the muscles, nerves, etc. This seat, which seems very easy, is very difficult to achieve. In this asana, an attempt is made to separate the mind from the body. Shavasana is a useful method of yoga that gives the body a lot of rest in a very short time. In modern times such relaxation has become very necessary; In a competitive and fast-paced life, breathing is an effective remedy for psychosomatic disorders.  

                        Shavasana 

Action: 

(1) First lie down with your back to the ground. Do not carry a pillow under the head or under the feet. Use shatranj. for sleeping. 

(2) Keep your hands on your toes as shown in the picture. Keep the fingers partially wiped. Keep legs straight. 

(3) The feet should be in such a way that the heels of both the feet touch each other and the cheeks bend outwards.

(4) Keep breathing very slowly. Then try to relax all the muscles, nerves, and organs with the help of imagination and willpower. Start relaxing the limbs from the toes, then relax the back muscles as above, then gradually relax the limbs like chest, legs, hands, fingers, neck, mouth, etc.

 (5) In this way relax the abdominal organs, heart, chest, and brain, also relax the vascular system. 

 (6) Take a deep breath slowly and release, chant Manoman Omkara, meditate on the soul. Meditate on the Supreme Spirit,

 (7) Meditate for about ten to fifteen minutes, this brings unimaginable divine peace and complete rest and brings the experience of supreme bliss.

 (8) People who suffer from mental or heart disease should only breathe regularly every day. 

 (1) Both asana and meditation are coordinated in Shavasana. Therefore, it not only gives complete peace to the body but also gives extreme peace to the mind. 

 (2) This asana gives real relaxation to all the muscles in the body.

 (3) It is very important to relax and relax the muscles that have suffered a lot due to exercise. This posture gives these muscles instant relaxation and relaxation.

 (4) People who are weak and get tired quickly physically and mentally get new strength and new vigor due to this asana.

 (5) Disorders like insomnia, blood pressure, glandular weakness and flatulence (gas), etc. are eliminated due to this asana.

 (6) People suffering from heart ailments or mental disorders get immediate relief from this asana.

 (7) Pureblood circulates in the body, a new vitality is created,

(8) By regularizing this asana, anger can be controlled. Considering all the benefits of breathing, everyone should do this asana regularly every day and get rid of all the ailments. 

 Uttan 'means the state of lying down facing the sky. Foot 'means foot. Since this asana is to be done with one foot while lying down, this asana is called 'Ekapada Uttanasana'. This is also called 'Uttanapadasana'. This seat should be done on a single foot by changing the legs in order. 

** Action: 

(1) Lie down with your back to the ground. Keep an eye on the ceiling.

(2) Keep both legs together. Keep both arms straight, as shown in the picture. Lean the heel on the ground. 

(3) Keep one leg loose and pull the other leg so that it stretches forward. 

(4) Inhale slowly.  

(5) When the other leg is fully stretched, slowly lift it. Hold your breath. Hold this position for six to eight seconds.  

(6) Then slowly lower the legs. Release the blocked breath slowly.

(7) Relax for six to eight seconds, then repeat with the other leg.

(8) Initially do this asana four times on each foot for a few days and six times after practice. Since this asana is very easy to do, every yoga practitioner should do this asana regularly. 

(1) This asana gives internal and external exercise to the abdominal muscles.

(2) Constipation, indigestion, flatulence (gas) as well as various intestinal ailments are eliminated.

(3) Reduces belly fat.

(4) Menstrual complaints of women disappear. 

(5) Regular practice of this asana reduces swelling of the feet. The blood circulation in the legs starts to improve and the complaints of pain in the knees and below the knees also go away.

(6) Doing this asana puts a lot of pressure on the chest; This makes the lungs healthy.

 Uttanapadasana is a very useful seat to reduce obesity. It is similar to Ekpad Uttanasana. However, in this asana, both legs have to be lifted, this is the difference. 

(1) First lie down with your back to the shatranj. Keep an eye on the ceiling. Keep both hands straight around the arms. Keep the feet straight by matching the heel and toe of both feet.

(2) Pull the soles of both feet to the front.  

(3) Inhale slowly. 

(4) Then slowly lift both legs as shown in the picture. Hold this position for six to eight seconds. Hold your breath during this. 

(5) Then slowly lower the legs. Now release the blocked breath.

(6) Relax for six to eight seconds and do the same action again. Initially do this asana four times a day for a few days; Do it five to six times after practice. 

(1) This asana gives good exercise to all the abdominal muscles, strengthens the muscles, and improves digestion. 

(2) The pancreas becomes functional. This eliminates complaints of constipation and indigestion. 

(3) Reduces body fat.  

(4) Reduces back and lumbar pain. Also, stomach worms disappear. 

(5) Strengthens the spinal cord, strengthens the internal cells, and makes the muscles in the body more efficient.

(6) If hemorrhoids are beginning, then the practice of this asana will definitely help to get rid of it. 

(7) Practicing this posture helps to get rid of nausea, thigh pain, frequent belching, frequent bowel movements, and flatulence. 

 (8) This asana is a preparation for Sarvangasana.

 (9) It gives massage to the intestinal organs like the spleen and pancreas. So these organs stay healthy.

 (10) Unnecessary fat on the abdomen and buttocks is removed.

 ** (A) In the final position of this seat, the body looks like the shape of a boat. Hence it is called 'navigation'. 

                         Naukasana

(1) Lie down on your back with both legs together. Keep both hands parallel to the body and palms on the ground. 

(2) Slowly lift both legs together. He also lifted his body, head, and hands.

(3) This action will bring the full body weight to the lower part of the waist. Keep the upper side of the buttocks balanced.

(4) Hold your breath for 15 to 20 seconds. 

(5) Then return to the original position.

(1) This asana gives good exercise to the abdominal muscles. So it does not accumulate fat in the stomach. This seat is beneficial for those who have stomach aches. This causes the abdomen to gradually return to its previous position. 

(2) Women who have loose stomachs after delivery, if they do this asana regularly, their complaints will gradually go away. 

(3) This asana improves digestion.

(B) Viparit Naukasana can also be done by lying on the stomach. This is called 'reverse navigation'. The action and benefits of opposite navigation are given below with the picture:

                        * Viparit Naukasana * 

(1) Lie on your stomach.

(2) Stretch the body as much as possible. (Stress the body.) 

(3) Slowly bring the chin forward.  

(4) Spread both hands on the earlobes. 

(5) After this, the muscles of the back and waist are contracted and the upper part is slowly lifted from the ground. 

(6) Lift both legs straight from the buttocks at the same time. 

(7) In this position, only the abdomen is bent. 

(8) Breathe slowly and rhythmically. This action should be done for ten seconds in the beginning. When you have the ability to hold your breath for thirty seconds to a minute, do this only once.  

 (1) This asana improves digestion.

 (2) This seat is also beneficial for the kidneys.

 (3) This seat is very useful for diabetics. Special Note: Pregnant women should not do asana and vice versa.

* Cervical ** 

: Action: 

(1) First bend your knees and lie on your back. 

(2) Lift the body based on the palms of the hands and feet.

(3) Then fold the arms with both hands on the chest.

(4) Hold your breath in an elevated position. 

(5) Stay in this position as long as you can hold your breath.

(1) Spinal cord becomes balanced. 

(2) Disorders of women are cured. 

(3) The nerves and muscles in the neck are affected by this asana and they become healthy.