1. Life Style Management
Lesson 5
Shwanasana (THE DOG POSE)
This asana is to be mastered before going for Vajrasana.
In this asana the muscles and ligaments in the ankle and
knees get toned and after some days practice sitting in
Vajrasana becomes very comfortable.
Contra-Indications: Stiff knees and ankle joints.
Benefits:
 Improves digestion.
 Makes the knee joints and ankle joints flexible.
 Removes minor spinal defects and habituates the spine to be in natural
position.
 Makes the mind steady and one-pointed.
Janu-Chalan [Movements Of Knees]
The major portion of the weight of human body falls on the knees. Heavily built
persons normally suffer from pain in the-knee-joints particularly while climbing
staircases.
In this dynamic yogic practice, the knees are kept together and rotated in circular
motion.
Contra-Indications:
1) Any form of defect/disorder in the legs.
2) Severe Arthritis.
Benefits:
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2. Life Style Management
 The muscles and ligaments in and around the knees remain in good
health.
 It prevents arthritis particularly in over weighted people.
Natarajasana
The body and mind synchronization leads to
concentration, which is required in all human activities.
This asana demands good balancing on one leg along
with extension of the thigh muscles.
Contra-Indications:
1) Persons with disorders of the lower limbs e.g. sciatica, Lumbago, slip disc.
2) Acute painful knee joints.
Technique:
1. Stand erect with feet together and hands by the side of the body, slowly
fold the right leg at the knee raising the foot behind.
2. Catch hold of the right foot with the right hand.
3. Now raise the left hand in front right from the shoulder.
4. Start unfolding the right knee. Raise the right foot up, stretching the hip
joint backwards and simultaneously raise the left hand to slanting position.
Keep your gaze on the fingers of your left hand.
5. Maintain as per capacity and release in reverse order.
6. Repeat on the other side.
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3. Life Style Management
Benefits:
 Improves level of concentration.
 Improves health of knee joints.
 Removes gastro-intestinal disorders.
 Brings about positive changes in mental depression.
Sulabha Ushtrasana (The Simplified Camel Pose)
The name for camel in Sanskrit is Ushtra,
hence the name Ushtrasana. Essentially this is a
backward bending asana providing expansion of
the stomach, chest and throat muscles
simultaneously. This posture is preparatory posture
for complete Ushtrasana hence it is called
Sulabha Ushtrasana.
Contra-Indications:
1) Severe backache or neck ache.
2) Ulcers, appendicitis or hernia
Technique:
1. Keep the knees and toes on the floor, maintain some distance between
them.
2. Keep the hands at back, palms facing ground.
3. Start bending backward slowly.
4. Relax the neck and back muscles.
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4. Life Style Management
Benefits:
 Gives a fine and bearable backward bend to the vertebral column.
 Makes the thigh muscles and abdominal muscles more elastic.
 Removes congestion in the pelvic region.
 Improves respiration.
Bhramari-Rechaka Pranayama (Humming Pranayama)
Use of sound vibrations is made in Ujjayi
Pranayama, Bhramari Pranayama, etc. for
quietening the mind. In Hatha Yoga, it is
known as Nadanusandhan. In
Bhramari Pranayama the sound of the
humming bee is produced. Bhramari
Pranayama very effectively quietens
the mind and nervous system. Essentially it
is the exhalation process that produces
honeybee like humming sound. Hence it is
also known as Bhramari Rechaka Pranayama.
Contra-Indications: If there is a swelling or pain in the throat/nose or if the nose
is choked, or if there is an extra growth of a bone or muscle in the nose, this
Pranayama should be avoided.
Benefits:
 Because of its sweet sound vibrations, tends to help in all psychosomatic
diseases, particularly in hypertension. This is why it is called mind-
gladdening i.e. Chidanandkari
 The tensions of the mind decrease; as a result the whole body gets
relaxed. It is a master key to deep sleep.
 All systems of the body become more active.
 The mind becomes one pointed; its functional defects are removed.
 It is an excellent means to relaxation, peace and stability of mind.
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