Pabanmuktasana is a very easy and beneficial pose. It benefits people of all category and ages and is exceptionally beneficial. It can be practiced by the extremely fatty people as well.
Half Pabanmuktasana Pose
How to Practice : Lie flat on your back and pull one leg ( Full Pabanmuktasana ) slowly and gradually until your knee reaches and gets stuck with belly and chest. The other leg lying on the ground must remain straight and won’t bend in the knee area.
Initially you will find it difficult to keep your knee aligned straight and it may bend in the knee. But you will be able to get more perfection with more practice.
Benefits of Camel Pose (Ustrasana) is immense ! After Cobra Pose (Bhujangasana) it may be the easiest backbend to practice. It can be practiced by the young and the old alike with equal ease.
It is complete spine exercise which benefits one from neck to lumber. It opens the chest and invigorates the lungs, the heart and the abdomen as well !
It tends to relieve tension, enhances blood circulation throughout the body. It does also refreshes the brain. In a word this one is a complete exercise.
In modern sedentary lifestyle this one yoga is a must for all. Because we have to spend a lot of time leaning forward before the Computer, TV Sets, glued to the chair for long time! This requires us to practice this yoga to compensate all these ‘bad postures’ throughout the day !
Yes ! Yoga is just magical ! It has surprising health benefits ! Not only your physique, it takes care of your mind and spirit ! Just a few yoga practices a day will keep all your physical evils away !
It weaves just miracles ! Just a few practices a day, even after days, can keep you in track of wellness and happiness ! You can fight all the ailments with yoga.
Yeah ! to say the least. That’s what yoga is all about ! It helps you remain free of all the earthy health problems!
It controls all your nagging troubles like Blood Pressure, Diabetes ( blood sugar ), heart, lungs, kidney problems and all .
You can keep off Neck, Spine, Lumber problems very easily. Not only that. They just cannot touch you !
Be cautious at the same time so that you do not become over-ambitious and jump to your practice without proper warm-up session. This can lead to sudden injury and land you in great trouble !
Camel Pose (Ustrasana) is a very important yoga pose which is highly beneficial as well as very easy and comfortable to practice by all.
The name Usrasana (Ustra + asana) comes from the Sanskrit word ‘ustra’ meaning camel and ‘asana’ meaning pose. While in the Camel Pose the body looks like a camel hump. That’s why it is called camel pose.
How to Practice Camel Pose:
Sit on your knees , on a soft surface so that the knees do not ache. Hold your heels with the palms directing them inwards. You can rest your feet on the fingers(of the feet) or flatten them(feet). Please decide as per your comfortability for positioning your feet as per Images 1 or Image 2. Now straighten your waist and gradually bend forward spreading your body weight on the shoulders and pair of hands. Stretch while you bend your body forward after one or several inhalation or while you inhale.
Keep your knees apart in line with your shoulders. Stay for a few number of breaths and then come back to the previous normal situation while you inhale and exhale.
This can be followed 3-4 times with Corpse pose after each time of this pose.
‘Shalav’ means Grasshopper/Locust. The body takes the form of ‘insect’ in this pose. That’s why this pose is named as Shalvasana ( Shalav+ Asana ).
Lie on your front (upside down) on a soft plain uniform yoga mat or surface. Keep your shoulders, chest and abdomen aligned to the ground. Your hands should also be kept aligned alongside your waistline, forehead should be stuck-up with the ground in line with your shoulders, chest, abdomen and waist.
Now raise your leg from the ankles up to the thighs without bending your knees ( in full locust pose). In half locust pose you have to raise one leg only while keeping the other leg stuck aligned in line with the ground.
Inhale while you raise your leg(s), hold breath when needed and breath normally in raised leg(s) position. Stay for 5 – 10 seconds and bring down your leg(s) to the ground while you exhale as needed.
Practice up to 3 – 4 times. After each practice take rest as in Corpse poses (upward or downward as you feel comfortable).
This pose exerts pressure on the lungs and the heart. So those having weakness or problems with lugs and heart should avoid this yoga pose.
Practice the easy and soft poses before you go for the perfect and ‘difficult’ ones.
You can practice Half-Locust poses as well initially.
It helps the Diaphragm function well, thus helps the Heart and Digestive system work better.
It makes the muscles of the abdomen and thighs stronger.
Helps recover sciatica and rheumatism of the waist and lower lumbar areas
Helps increase digestion, bloating, and constipation
Helps relieve pains during menstruation
Helps adrenalin gland function well.
Notes for them who can’t Practice Locust Yoga Pose:
I don’t practice Locust Pose after Cobra Pose. Instead I practice Bow Pose after Cobra Pose and if possible I also practice Wheel Pose after Cobra Pose. After medical check up if anyone find that they have lungs and heart problems they can avoid Locust Pose and do like me as said above.
Benefits of Cobra Pose (Bhujangasana) is immense ! This is the most beneficial yoga pose in the modern day situation and condition. We can overcome all our problems of neck, shoulder, back and waist regions very easily with this easiest of all yoga poses ! Not only that, it also helps open the chest and benefit the lungs and heart hugely. All other abdominal organs are also rejuvenated in a great way. It invigorates the spinal chord system, by waking up the kulakundalini shakti, it is said.
So it takes care of the entire spinal chord spanning from neck to lumbar. Most important aspect of this yoga pose is that it can be very easily practiced by one and all alike.
We have to spend most of our times sitting before the TV, Computer, Smart Phone screens all requiring forward bending. So we require to follow this backbend exercise to keep our spine’s health on track !
Complementary Exercises : Locust Pose (Shalvasana) is to be practiced after this Cobra Pose. But Locust Pose exerts pressure on the heart. So those having heart problems should keep away from practicing Locust pose. Locust pose has other benefits though. You have your choice.
Cobra Pose (Bhujangasana) is a vital exercise. It is a very easy one as well. That is the beauty of this exercise ! Anybody can practice this very easily. Perhaps this is the Easiest form of backbend possible in yoga lexicon ! It can be done in a combination with Locust Pose (Shalbhasana). But Locust pose creates pressures on heart and lungs. So you must be very careful about practicing Locust Pose(Shalvasana). I personally practice Bow Pose (Dhanurasana) after Cobra Pose(Bhujangasana).
Please follow a short warm-up round before it before you go for a full-fledged practice of this !
How to Practice :
Lie down o your chest and abdomen. Inhale and raise your head, chest and shoulder gradually keeping your palms on the ground, arms bent and keeping attached to your body with your folded elbows and and stay for 10-15 seconds keeping up normal breathings. Keep your vision high towards the ceiling. Keep your lower ribs and waist anchored to the ground.
Then lower yourself to the previous position gradually while you exhale. After you become habituated you can raise your palms off the ground.
Take rest on your downward or upward corpse pose.
Keep your legs straightened, don’t bend them in the knee regions. Keep the legs apart in linear alignment with your shoulders.
Don’t rush for full cobra pose as a beginner. Raise your upper parts so far you feel comfortable in the beginning keeping some or much of your weight on the palms. After you become experienced you can do it to a fuller extent.
The benefits of Wheel Pose(Chakrasana) are numerous! This is one very important Backbend exercise which is practiced after Bow Pose (Dhanurasana). Like Bow Pose this benefits the entire spine, from neck to lumbar and keep it in shape and healthy. This can heal all of your problems in a very short while. It is just miraculous ! Nowadays this is most relevant. All problems related to the total spine will be in good shape or be cured . You will enjoy it very much as well. You will just be motivated to follow this once you begin!
In today’s world Cobra Pose (Bhujangasana) along with Bow pose (Dhanurasana) and this Wheel Pose(chakrasana) is a total package which will surely benefit you wondrously and free you of all problems! This Trio Combination of yoga exercises will help you challenge the related neck , spine and lumbar problem will see you through in today’s fast lifestyle world!
All the day we are spending our time, doing our works and jobs bending forward which give rise to so many deadly diseases like spondylosis, rheumatism, neck and lumbar pain, diabetes, blood pressure, aging etc. This wheel pose along with cobra and bow pose is just amazing to fight off all those problems as said above.
It helps make the spine strong and supple and increases youthfulness
It is a full body exercise
Never forget this one is beneficial for every organs of our body, especially the heart, lungs, kidneys, prostate glands, to mention a few.
A few words of caution for the higher age category is to practice it after a heart and blood pressure check up. Higher age does never mean as “old or superannuated”. Mental age and agility is an individual factor I think. Still we must respect age and experience. Before practicing this exercise I request you all to gear up your body with a warm-up session. It will also be most wise to practice it in the Latter Part of your Exercise Session.
At the same time I would suggest you to go for Easier/ Intermediate Forms of this exercise whenever you think and feel so !
Wheel Pose(Chakrasana) is a very important yoga pose again just after Bow pose. It is complementary to Bow Pose (Dhanurasana) . After you have completed Bow pose you are required to practice this Wheel Pose(Chakrasana). ‘Chakra’ means Wheel and ‘Asana’ means Pose.
It is also called Upward Bow Pose ( Urdhva Dhanurasana )
How to Practice Wheel Pose (Chakrasana):
Do warm-up exercises for 20-30 minutes if you are going to practice it first. You can also think of this one as additional practice.
Lie down on your back on a flat surface using yoga mat. But it is best to start practicing this pose on a soft bed. Gradually you can do this. On soft bed you have less risk to get injured. A thicker and softer bed is an extra insurance for not getting bruised or injured. Generally young ones learn this informally, playfully getting physical /verbal help from their mates. But one caution is not to learn practicing it on the sidelines of a high cot (sleeping platform) to avoid falling down to the ground.
If you are lean and thin, you may not have the need to rest on your head before lifting the head altogether with your elbows.
You have to adjust your distance between the two hands so that you comfortably balance your body weight on them. If this distance is too short or too long you may find difficulty in carrying and balancing the body eight. The same is true in the case of the legs also.
Allow you breathing to flow as per normal requirement.
Practice 3-4 times in short spells, follow Corpse Pose after each and every practice in this sequence ( Wheel Pose > Corpse Pose > Wheel Pose > Corpse Pose > Wheel Pose > Corpse Pose > Wheel Pose > Corpse Pose).
Benefits analysis of Bow Pose (Dhanurasan) is very important to know how we get the benefits. We know that this Bow Pose is highly beneficial for health . But we have to analyze the factors as to why and how it benefits us.
We are living in a post-modern world where the life and livelihood is very fast. But we have to stay stuck for hours together seated in front of the computer, mobile and TV set, in a bend-forward position. This exerts extra pressure to the entire spine, from neck to lumbar. This Bow Pose can relieve you from all these extra pressure on your spine and brain and keep them lively and free from lifestyle diseases like spondylosis, spondylitis, Blood Pressure and Diabetes.
You need not worry about the said problems if you are a follower of this yoga practice. Just practice this and be free of these problems !
After a day of hectic work this exercise feels just amazing. Even we can practice before we start our day. At the same time it will address the deadliest of modern diseases like spondylosis, blood pressure and sugar(diabetes). This exercise will keep us physically fit and mentally alert with its bend-backward position which will compensate the whole day’s workload in a bend-forward position. This is the beauty of this exercise.
So, practice this and remain free and happy from those anxieties for ever !
Its Complementary exercises are Circle/Wheel Pose ( Chakrasana ). Three poses are generally practiced in the sequence as Cobra pose ( Bhujangasana ) > Bow Pose ( Dhanurasana ) > Circle/Wheel Pose ( Chakrasana ). Before that we should have some warm-up exercises according to your own situations and conditions.
Don’t despair. Take heart that these backward bending exercises will put you back in track. And make you free from the stresses of life ! Yoga poses like bow pose, wheel, cobra and camel pose will take care of your spine, from neck to lumber and keep you healthy and joyful. Encourage your loved ones to follow.
Not only that, this yoga will take care of your neuropsychological well being in a great way !
Your posture is very important to keep up the health of your spine. Always be mindful that you do not study, sit in wrong postures for long in front of your TV, Computer , Mobile Screens etc. which can be uneasy and harmful in the short and long run.
Image Courtesy : Brooklyn Reflexology
Try to follow a scientific posture , which will help you healthy, fit n fine to continue your pursuits well.
Image Courtesy : Harvard Health Publishing ( Harvard Medical School)
Even after good posture you need to have breaks after a gap of 20-30 minutes and/or whenever you feel necessary. You should also limber up and bend yourself backward from head to lumbar in the same 20-30 minutes interval (whenever felt necessary). Get up from your chair from time to time (e.g. twice in an hour) and walk whatever space available there.
Sure ! Any Exercise can. It is not that I tell you to practice yoga exclusively. Any exercise like stretching, walking, jogging, and any sport can take care of your immunity in a great way.
Mind it to keep some up to your everyday schedule so that your body do not get bogged down owing to lack of it. You can just resort to daily domestic chores of your house which can offer you the bends and stretches out of your variety of exercises!
It is said that “Work is Worship” ! Absolutely it is ! You know the working class people do not need their daily doses of exercises due this just! It is because they do or are compelled to do their ‘works’ to feed themselves on a day-to-day basis! And in that way they get their daily “exercises” and do not need them separately. They don’t have to go to the Gyms , they don’t have to go for jogging, walking, running etc. to keep fit like we have to ! So “Work is Worship” !
Apart from that “work” helps us keep “engaged” and “involved” mentally as well. So keep yourselves “busy” to keep Fit n Fine physically and mentally!
Even if you are not doing this as said above, you can keep yourself fit by taking small walks indoors, off and on, whatever you space area is ! Take small breaks from computer, TV and Mobile screens, take a few stretches. But don’t jump to any rigorous session without prior warm-up exercises. You can have some hints of indoor variant exercises from here.
Always find out a Suitable Comfortable package for yourself. It does vary from person to person according to their own situations and conditions! Keep it in mind invariably.
Benefits of Bow Pose (Dhanurasana) is so magical ! This is especially so in the context of the present-day-world. Our world is so Fast and Workaholic now! We have to stay seated and stuck to our study tables, computers, TV Sets for long hours. All these require us to look forward, bend forward for hours together. This makes our spines(from Neck to Lumbar) vulnerable and prone to lifestyle diseases. People leading a sedentary lifestyle can be easy victim to diseases such as spondylosis, diabetes, etc. This yoga pose is just blessings from God to them ! So the benefits of Bow pose (dhanurasana) can be just amazing to you !
Image : Bow Pose ( Dhanurasana )
This is a great stress-buster i.e., relieves stress and tension.
It lightens the body making it more reflexive
Improves digestion, removes constipation
Beneficial to the Liver and all the organs.
Decreases fat in the belly and waist, thus having a better overall effect.
In this pose the body takes the shape of an Archer’s bow, the torso and legs representing the body of the bow, and the arms as the string. That is why, it is called Bow pose. Literally dhanus means bow, and asana meaning pose. It is a backward bending yoga exercise and we call it Challenge Pose as well.
Benefits of intermediate plow poses (Halasana) are immense. You might be unable to practice a full-fledged Plow Pose (Halasana) for some reasons like strain and pain along your spine (from neck to lumbar). You can practice the intermediate or easy Plow Poses to get the benefits of it ! For various reasons you may like to follow these intermediate poses. In that case you practice the easier pose which will not be strenuous to you. Go for the intermediate poses then.
Some factors may restrict you to follow a full-fledged plow pose like age, neck pain, back pain etc. In such situation intermediate, easier poses are the way-out for us. In case, you feel problems, avoid plow pose totally.
Nowadays, we spend most of our time sitting before the computers, TV, mobie in a bend-forward position. So doing bend-forward exercises can put pressure on neck, lumbar, spine. This can be uncomfortable and unbeneficial for the practitioners. So, avoid this pose then.
Image I : Easy Plow Pose
Image II : Easy Plow Pose.
Image III : Easy Plow Pose
Plow Pose ::
Calms down the brain.
Invigorates the abdominal organs and the thyroid gland.
Stretches the shoulders and spine.
Helps relieve the symptoms of menopause.
Reduces stress and fatigue.
Therapeutic for backache, headache, infertility, insomnia, sinusitis
We have to analyse the Pros and Cons, i.e., the Problems and Benefits of Plow Pose (Halasana) to understand to what extent we can go. That is to say, we have to assess ourselves what forms (softer or full-fledged) of Plow Poses we can and should practice to get the results we look for ! One’s age, body weight have much to do with this. If you are having any problems or pain along the spine, you better refrain and consult Doctors.
Contraindications and Cautions :
Neck injury or any problem along the spine.
Asthma & high blood pressure: Practice Halasana with the legs supported on props.
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. But I would suggest you to consult Doctors or refrain from.
Benefits of Plow Pose(Halasana) :
It benefits the Thyroid gland, digestive system, diabetics etc.
Sofer forms of Plow Pose (Halasan) are easier and more comfortable than Full-Fledged Plow Pose and less riskier as well ! In the post-modern 21st century our lifestyle has become all the more sedentary. We spend most of our times sitting and bending forward in front of computers, Television and operating electronic gadgets. Our spine is always bent on a forward position . We are at a greater risk face diseases like spondylosis , neck and back pain. I would, therefore, suggest you to practice softer form of plow pose(Halasana).
In these circumstances, we will be inviting such problems like spondylosis more often than not,if we practice full-fledged Plow Pose. So, we should not practice such yoga like Full-Fledged Plow pose which can make us more vulnerable. We should, therefore, practice the Softer forms of Plow Pose which will be easier, more comfortable and enjoyable and less risk-prone !
Fig. 1: Softer and Easier Forms of Plow Poses.
Fig.2: Legs-up-the-Wall Pose. Legs-up-the-Wall Pose is a better way to practice Plow Pose comfortably !
Fig. 3 : One Softer Form of Plow Pose. (Courtesy:NourishDoc)
Fig. 4 : Another Softer Form of Plow Pose. (Courtesy:Yoga Vidya Gurukul)
You can stop in the softer forms positions as shown in Fig. 3 & 4 in case you have any problems. I don’t want you to face any problem in course of practicing this forward-bending pose ! We generally follow Forward-bending positions throughout the day in doing daily chores of activities. This is all the more relevant when we are doing our jobs sitting for a long time before the computers, office works, studious jobs etc. in a faster life as of nowadays. So you can restrict, withdraw yourself if you come under this category.
For practicing this Plow Pose (Halasana) I would advise the Beginners to practice Legs-Up-The-Wall first for a few days. When they get habituated with this they can very gradually proceed towards this plow pose partially before they can do it fully provided they have the age and experience. In today’s lifestyle, where sitting much time bending forward in front of the computers, bending forwards ( students, teachers, office-goers, intellectuals etc.) is quite natural. This should, therefore, be practised very cautiously, in softer versions specially by these people !
Alert for Plow Pose:
Should not Practice if you have problem and pain over your Neck Back and Lumbar areas.
Should not have High Blood Pressure
Don’t allow boys and girls to practice Plow pose before they are Twelve years old.
Go for Softer Version as you proceed towards higher age.
Should not be Overweight
Should have proper Warm-Up Session prior to this Plow Pose.
This should not be practiced by those having weak legs, hamstring muscles or calf muscles.
Pregnant women, women during menstruation should avoid Plow pose.
People with enlarged thyroid, spleen and liver should avoid this yoga pose as a lot of pressure is put at the lower abdomen during this pose (See Contraindications).
Image : Forms of Plow Pose (Halasana) This should be followed after shoulder stand. This Plow Pose should never be practiced singly. This is because of the fact that the body has to get properly conditioned before practicing this tough Plow Pose.