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Yoga Postures Yogasanas

Yoga Postures Yogasanas


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Published by Mayudharan (vicky)
Yoga Postures Yogasanas
Yoga Postures Yogasanas

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Published by: Mayudharan (vicky) on Jan 28, 2010
Copyright:Attribution Non-commercial


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It is considered as the best asana among all the asanas, as it
activates most of the important glands and help improve their
function. Even old books on Yoga proclaim importance of this asana.

Pre position

Supine Position.


1. Exhale and inhaling start raising both the legs upward and stop
when they make angle of 90 degree with the floor. Attain the
Uttanpadasana posture.
2. Exhaling raise the waist and push the legs backward over the


3. Support the waist with both the hands, using your hands get
the legs, waist and back in one straight line and stabilize them
in this position, stretch the toes towards sky. Keep the sight on
the toes.
4. Continue normal breathing.


One should concentrate on getting the legs, waist and the back in one
straight line and this line making 90 degrees with ground. In this
asana the arms up to the elbows are placed on the floor. The body
from feet to the shoulders is in straight line, only the chin is placed in

the Jugular notch forming a tie which is called 'Jalandhar Bandha'.
Because of this 'Bandha' jaws can't be opened.


1. Inhale and exhaling, slightly lower the legs towards head and
maintaining the balance of the body remove the hands
supporting the waist back to the normal position.
2. Inhaling , place the waist on the ground keeping legs straight
as in the Uttanpadasana.
3. Exhaling, bring legs back to the normal position without jerk or


This asana is difficult in the beginning especially for women with
heavy hips and men with big belly's. Initially you can take help of
other person while raising the hips and waist. This asana should be
maintained for 2 to 3 minutes after sufficient practice to get the
desired results.



Most of the times we remain either in standing or sitting position.
Quite opposite position is taken in this asana. This helps improve the
blood circulation as impure blood easily reaches the heart.
The 'Jalandhar Bandha' pressurizes the thyroid glands and to some
extent pituitary gland thus helps improve their function.
To some extent you can get the benefits of Shirsasana (up side down)
in this posture.
This asana controls and cures the diseases related to genital organs,
It also helps cure varicose veins and haemorrhoids.


People suffering from headache, brain diseases, blood pressure, heart
related ailments etc. should not do this asana without expert

Do’s &


- Keep the legs straight in knees with toes pointing to the sky.
- Raise the entire back & buttocks off the ground.
- Legs, hips and back are in one straight line.
- Hands, upper arm & elbows on the ground while supporting the back
behind chest.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- The chin resting in the sternal notch. (In Chin lock position)


- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but you can
take the legs over your head while taking & releasing the position.
- Do not move the neck or overstrain it in chin lock position.

NOTE: As the Jalandhar bandha is practiced in this asana, it becomes necessary to
practice the Matsya Bandha immediately after releasing the Sarvangasana. One
should practice Matsyasana.

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