BOW Asana

Important Instructions before you Start

• First of all empty your bowels and urinate.
• Take a shower if possible otherwise wash your face and clear your nostrils with water so they are clear to breath properly.
• Keep in mind don't practice Yoga unless you had spent four hours after having light lunch.
• Now you are ready for exercise. Put an blanket on the floor which should not be thicker than one inch.
• Start exercise and stop the posture where you think is your limit. Don't try to overdo which might result in muscle injury. The point of posture where you think is your limit that is your complete posture. So with the passage of time you will automatically go further until the complete posture. As the flexibility in your muscles and tendons (tissues which bind the bones and muscles) grows. So be patient which is the other name for Yoga I mean endurance.

1. Lay relaxed on your tummy for about one minute.

2. Lift up your upper body and hold your ankles while looking upwards. Breath normally and stay in this position for about 5-10 seconds.

3. Now breath in and lift your upper portion of the body upwards and pulling your ankles towards your head. Hold your breath in until you are in this position. Remember you stomach and groin area is on the floor only. Stay in this position for 15-20 seconds initially and increase your time to 30-45 seconds in three weeks time. Now come back into position 1 and relax for one minute.

This is one complete chakra. Repeat this for three times.

4. Now after completing three chakras relax into SevAsana (as in instruction 1. above) lying on the back and your arms by your side while your palms are facing the sky. You always breath normally in Sev Asana your eyes closed and your concentration inside yourself.

Benefits: This Asana is one of the best Asana in Yoga. This Asana has very healthy effects on your back, spine, chest including lungs. It is very good for keeping the kidneys in good health. Very healthy effects in women's periods problems and also in ovarian problems. Takes away the extra fat around the waist area. This Asana is thought to be very good in keeping the youthfulness for long time and slows down the ageing process.

Problems In Practicing: Well I tell you what this is the Asna I love. You will have problem in holding your ankles in the beginning. Keep trying and try to hold one first then tilting on the other side and holding the other. With other sitting plus stretching back exercises will make you get to your ankles. First few days cosider No 2 your final posture until you get your desired flexibility. You will feel a lot of stretch in shoulder and chest area, but after some time it will be normal for you.

Caution: Heart patients should not do this Asana. Also the patients suffering from Hernia should avoid this Asana. Remember It is always in your benefit to consult your doctor before you start any exercise.

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¦Vajar Asana ¦ ¦Sev Asana¦ ¦Cobra Asana¦ ¦Locust Asana¦ ¦Bow Asana¦ ¦Ustra Asana¦

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