12. Halasan.

                                                          12. Halasan.

     How to do : - Four different positions of this seat can be taken. In this asana, your body is shaped like a plowshare, hence it is called Halasan. Before starting, he used to lie down on the ground with his legs crossed and his hands resting on the ground with his hands on the sides of his body. Now out of this situation ....

* Keep your hands on the ground and lift your legs and keep your toes at the back of the head. This puts a good strain on the spinal cord.

* Move the toes forward a little so that there is tension on the back of the abdomen.

* After that keep the hands on the ground and move the legs backwards as much as possible, in this position tension occurs on the back spine of the heart.

* Lift the hands on the ground and bring them under the neck and judge the legs as far back as possible, so that there is tension on the neck.

          In this way, it can be assumed that Halasan was proved by doing different asanas. To get to this seat, you should practice turning your back every day for three to four weeks.

      When and for how long? : - This seat should be done in the morning or evening along with other seats. This seat should be done especially in Anshepoti. Repeat for a while in the different positions mentioned above. By staying in the same position, the spine does not get the same exercise. Do this asana alternately in the above four positions. Breathing should not be stopped, it should be done as easily as possible.

       Uses: - In the first position of Halasana, it has a good effect on the muscles and nerves in the hips and thighs. This seat is very important for the health of the spine. In the second case, there is a good tension between the heart and the spinal cord. Halasana is very useful for simple ailments like back pain and back pain. Studying Halasana's two conditions will not cause back pain. If her back hurts due to some labor, this asana will cure her.

           The person doing this asana does not get back pain easily. In the fourth position, the spinal cord is strained. Pressure on the thyroid gland improves the function of the glands and benefits the whole body. This asana eliminates the fatigue caused by physical exertion. This asana puts a kind of tension on all the nerves in the body and brings freshness. There is an experience that this seat heals a sore back for any reason. Sometimes the back muscles hurt when you start doing this asana. But if you do it slowly, this posture will refresh the whole back and make the spine strong.

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11. Paschimottasana

                                                       11. Paschimottasana

         How to do : -

         The first step is to lie down on the floor and keep your hands behind your head. After lifting the hands, lift the head and torso and try to hold the toes of the hands and feet. Initially the hands will not reach the thumbs. But try again.

         The second step is to get up again and hold the toes with your hands. At this time, try to keep your head down and in line with your hands. This condition can be improved by exhaling. But without doing so, it is important to keep breathing.

        The third step is to try to bring the head to the knees while holding the toes with the hands. For this, the corners of the hand have to be pressed down. After several days of practice, it can sometimes affect the head and feet. But the effort must be continued. You just have to be more discriminating with the help you render toward other people.

        The fourth step is to hold the toes of the hands and try to place the face between the knees without bringing the feet up to the knees. If this is achieved then Paschimottasana can be said to have been proved.

       Seating in the order given above will not be a problem. It is possible for a person who is just starting out to suffer from it. Asanas can be done perfectly in a few days if you do one stage at a time. It may take years to get a full seat.

       When and for how long? : -

It is more beneficial to do this seat in the morning. This seat should not be left for at least three hours after the meal. In this position, the abdominal muscles contract as much as possible. Doing this asana while filling the stomach puts unnecessary pressure on the abdominal muscles. This asana should start with thirty digits at the beginning. Do this for 3 to 5 minutes. Breathing should be continued regularly. Exhale as much as possible at the first time you put your head on your feet. It puts good pressure on the abdominal liver, spleen, intestines, stomach and all the muscles. This pressure is good for the purity and health of the intestines. It is beneficial to get out of bed every morning before getting out of bed. It also helps a lot in defecation.

      Usage: -

          Paschimottasana is an asana that stretches all the muscles in the back of the body. This posture puts good tension on the thighs, calves, all the muscles of the back, the triceps muscles of the hands, the muscles of the neck and the nerves in it. Weakness in the muscles causes ailments such as tingling, back pain, lumbar spine, etc. Although the pain is small, it is unbearable. The use of this asana does not cause these disorders. This posture strengthens the legs by putting tension on the muscles around the waist. These asanas are used to increase the health of the nerves in the waist which keep strength and power in the legs. This posture helps in proper healing of the nerves which help in the movement of abdominal and other involuntary muscles in a weak state. This asana is used to prevent extremely painful ailments.

         Strengthening the spine and never letting it weaken is a sign of strength. Work can be done easily with the help of this asana. Back pain, back pain, back pain and other ailments do not usually occur in a person who does this asana regularly. It is used in the treatment of constipation, diarrhea, hemorrhoids, diabetes and obesity. This seat should be done in a position where it can be easily done. Attempting to take the final step is likely to cause trouble at some point. So make it a habit to do it slowly from the first stage to the fourth stage.

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10. Matsyasana.

                                                                 10. Matsyasana

     How to do : - Matsyasana does not require the same power as Sarvangasana. Matsyasana is the seat to be done after Sarvangasana. To do Matsyasana, first sit on Padmasana. After concentrating for some time, you want to slowly fall to the ground. Then the neck should be turned backwards and the palate should be bent in such a way that it touches the ground. This causes tension in the neck glands. The thighs should rest on the ground. It doesn't take much energy. But with practice, you can achieve this. (See figure).

      When and for how long? : - It doesn't take much effort to do this asana. This asana should be done for at least 5 minutes. Sitting on this seat for 20 to 25 minutes of practice gives you the right benefits. Asanjaya in this seat is performed with special ease. This seat should be started with 25 digits at the beginning. This seat should be done after Sarvangasana. Because the tension that sits on one side of the whole body is the stress that sits on the other side in this seat. People with swollen lumps in the neck should not do this asana like Sarvangasana.

        Uses: - This asana has an excellent effect on the vital glands and through its purification the body becomes healthy. Practicing this asana continuously and for 10-15 minutes daily shows more benefits than any other asana. Practicing this asana is very useful for maintaining youth. Experts say that these asanas have a special power to regenerate the energy expended by sex and other habits.

          The experiment of giving rejuvenation by inserting monkey glands will be of great use as a result of this asana. This is because the posture improves the health of the right adrenal gland in the lower part of the abdomen. The juice from these glands makes semen cells. This semen can lead to youthful bloom. A special kind of obesity disappears with the habit of this asana. Proper regeneration of the thyroid gland stops the accumulation of fat. The food eaten is digested and blood is consumed in large quantities. As the blood begins to play everywhere, fat and saliva are reduced. 6 months to 1 year Two-and-a-half minutes of practice reduces obesity.

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9. Sarvangasana.

                                                                   9. Sarvangasana

     How to do : - This posture has a good effect on the glands in the neck. Therefore, it helps in the well-being of the organs of the body, so it is called Sarvangasana.

* Lie down on the satranji and bring both the legs together slowly after coming to the waist, then support the back with both hands and lift the back with the upper legs.

* Weigh the whole body in such a way that the weight of the whole body rests on the neck with the support of the hands.

* Leave the back support till the end. Keep the back straight and keep the legs straight.

* Keep your chin pressed against the neck. If such a situation does not arise at once, then it should be achieved by continuous practice (as shown in the figure).

* In this asana, the weight of the whole body should be pressed on the neck, chin and neck. Keep an eye on the matching toes. When doing this, be careful not to open your mouth.

              When and for how long? : -

* Generally do this asana for 3 to 5 minutes. It is okay to do this seat after or before the summit.

* To benefit from this asana, you should be able to stay still for at least 10 minutes.

* It feels a lot of trouble at the beginning but with practice this seat fits well. Do not do this asana after meal.

* Also do not do this asana when the neck is swollen.

* A very weak person should practice this asana carefully. Start with 20 to 25 digits.

           Uses: - This seat is excellent and its use purifies the glands in your neck. If you look at it, these nodules are in good condition and are useful for your body nutrition and intelligence. In this asana position the pressure of the chin falls on this gland. Therefore, the supply of pure blood to the glands is abundant only because the heart is reversed by the law of gravity. This posture enhances the health of the glands on all sides.

           An important part of your spine is the neck. He also does excellent exercises in this asana. Hand exercises while holding the back with the hands are also useful. The neck muscles are strengthened by this posture. Another is the transfer of pure blood to the heart. Gravity causes the impure blood of the whole body to rush to the heart. It also reduces the pressure of the dividing membrane on the digestive tract. This allows the intestinal circulation to move upwards (to the side of the anus). The result is a cure for constipation. This asana has a special place in every scripture on the asana. This seat is not easily accessible to the sick and infirm.

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8. Shirshasan.

                                                             8. Shirshasan. 

      How to do: -

        This seat is a little difficult to do and do. But it is also important. So it has three or four stages. It doesn't matter if you stay in one of them. When one stage is complete, then the next step is to take control of the top seat.

   * Place a small piece of soft cloth or silk handkerchief on the seat cloth and place the front part of the scalp on it.

* Then place the fingers of the hands around the head and place the hands on the corners. Keep the legs straight at the knees and then bring the legs close to the body and place the whole body on your head.

* Take a little push from the feet and let go of the feet. Keep your feet on your knees. Slowly straighten the knees while the whole body is on the head. Keep the toes together and continue to breathe slowly. Do not stop breathing or do it loudly.

      Practice for 8-8 days in each of the above conditions. Once the balance is in place, it can be anywhere. The body should not be allowed to bend. All the weight of the body should be taken on the head. Next, do this asana with the palms of both hands on the side of the ground and the support of the head only. This is called ashesana, which is a position that rests on the head with the load on the head. (See figure)

              When and for how long? : - There is no problem in doing this asana for one hour before eating anything in the morning or before dinner in the evening. Even a beginner must first learn to be steady. Initially it is advisable to stay in this position for 1/2 minute to 5 to 10 minutes. You can stay from 15 minutes to 20 minutes. After this asana, the brain should feel a kind of intelligence. If the eyes become dark and the head becomes numb without feeling smart, then the duration of the sitting position should be reduced. Also do not do this asana when eyes are sore, eyes are sore, teeth are sore. Keep in mind that the body should not be shaken while doing headstand. Do not do this asana as you have high blood pressure.

              Uses: - Since you are always standing on your feet, the amount of blood flowing to the brain is greatly reduced. In this way, when the stress on the brain due to lack of blood becomes unbearable, various disorders like headache, dizziness etc. occur. This means that the brain is constantly supplied with pure blood to ensure that headaches never occur. For this, the head seat is important. No other exercise method is intended to keep the head in good condition. In this asana exercise, however, the plan is very good. In this position, the legs naturally get complete rest and the blood flow to the brain increases. The person doing the headstand usually does not suffer from headaches or any brain disorder. He can do all our business with great enthusiasm. When the blood supply to the brain is good, the cognitive and working power of the brain is always efficient. Everyone knows the importance of this. They reduce the pressure on the digestive tract and allow them to move. As a result, constipation disappears.

         Do not do this asana immediately after exercise like jogging, sitting, wrestling, running. Do this asana with simple breathing without holding your breath. Do this asana for as long as you feel happy.

Some leg exercises: - Beneficial leg exercises can be done while standing on the head seat. So the legs feel good and sitting in the head position does not feel boring.

1. Wearing Padmasana _ Put Padmasana on the top of the foot or put Padmasana first and then do Shirshasana. This can be determined by regular practice.

2. After wearing Padmasana, bring the thighs to the abdomen. This involves good exercise for the muscles around the waist and hips.

3. When the legs are stiff, they should be lengthened and brought closer to the left side.

4. When the legs are stiff, move one leg forward and the other leg backward. It has a good effect on the abdominal muscles.

5. Sticking the soles of both feet together. These various exercises are very useful and should be practiced slowly.

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7. Vajramudra

                                                           7. Vajramudra

        How to do : -

* Sit on Vajrasana in proper position.

* Keep both hands on both sides of the legs.

* As much as you can move your forehead towards the ground without moving the seat.

* Lean your forehead on the ground without lifting the seat.

        When and for how long? : -

* This asana should be done after Vajrasana during Asana practice. This practice should be increased from 15 seconds to 2-3 minutes.

          Benefits and Benefits: -

* The benefits of Vajrasana do happen.

* Removes defects in abdomen and waist.

* Strengthens the spine.

* Breathing should be done through the nose. This eliminates digestive defects.

             Difficulties: - Those who have lost stomach or whose abdomen does not feel pressure will have to lift and bend while sitting in this seat. But that should not be done. Keep the Vajrasana seat fixed and practice leaning forward. It doesn't matter if the forehead takes some time to reach the ground.

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6. Vajrasana

                                                                6. Vajrasana

            Vajra is Indra's weapon. This seat is named after the weapon Vajra. As the body takes shape like Vajra, it is called Vajrasana.

        How to do : -

* Bend both legs at the knees and pull back. The knees should be glued together.

* Keep a small distance between the heels by keeping the toes flat on the ground.

* Lean on the back of the thighs on both heels. Both steps should be upside down on the ground.

* With both hands on the knees, keep the body straight at the waist and sit with the eyes in front.

   When and for how long? : -

         It doesn't last 10 to 15 seconds at first. But gradually you will be able to sit for 30 seconds in 5-6 days. Every 8 days, sit for 5-10 seconds and increase the practice to 2-3 minutes. There is no problem in sitting for more time with practice. This condition is also called Khurmandi. There is an old way of writing while sitting in this position.

        Benefits and Benefits: -

* There is good tension in the legs, especially in the thighs.

* Many foot complaints disappear. Constipation occurs.

* Slight pressure coming from below and above the waist makes the waist feel better.

* Abdominal flatulence is caused by pressure on the back of both thighs. This seat is much simpler and simpler than both Padmasana and Siddhasana. Doing all of these asanas at any time, especially after a meal, helps in digestion of those who have eaten.

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5. Utthitpadmasana

                                             5. Utthitpadmasana

       When sitting on the Padmasana, keep both hands on both sides and try to lift the whole body with the sitting of the feet on that hand. The first hand hurts. But after a few days this seat starts to accumulate. Lifting on the body is also an integral part of the study. Do this asana for 2 to 3 minutes. This increases the strength of the arm muscles and the lifting of the body puts proper tension on the lower lumbar spine. Sitting on the seat of Siddhasana or Padmasana and trying to achieve the concentration of the leopard seems to be a special combination.

             In today's stressful life, the mind is always tense and if the mind does not get the required rest, the balance of the mind can be lost. For this, it is very important to have a habit of concentrating the mind.

      Both of the above asanas help a lot in creating the necessary mental concentration. By practicing these asanas, even an ordinary person can easily prepare his mind for concentration in his various occupations. There are also physical benefits.

4. Badhhapadmasana.

                                                        4. Baddhapadmasana.

               When sitting on the Padmasana, he used to hold the thumb of the right foot with his right hand behind his back and the thumb of his left foot with the left hand behind his back. It does not matter. But after 20 to 25 days of daily effort, this seat starts to accumulate.

            This special action puts good strain on the shoulders as well as the spinal cord and eliminates vascular disorders. It doesn't hurt to do this seat for three to four minutes. This asana eliminates some form of constipation.

Yogmudra (1).

                                                                   4. Yogamudra (1)

                  Doing more yoga poses can be a healthy way to exercise the side muscles. Place the forehead first on the left and then on the right knee, as if sitting on a yoga posture. Of course, first be stiff and then head to the right knee, then stiffen again and head to the left knee. There is no problem in staying asana in these conditions. Because it also has benefits. This type of tension is applied to the laterals, the abdominal muscles and the veins, the nerves. Relieves stiff spinal cord. Stomach intestines benefit well.

                 These types of yoga postures seem desirable and comfortable, just like the head posture exercises. All those who have done yoga mudra for a long time can feel sleepy in this yoga mudra. It is characterized by feeling relaxed after getting sleep in this condition. A person who has been suffering from stomach ache and malaria for four-five years has got excellent health after three months of practicing this posture.

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3. Yogamudra.

                                                                 3. Yogamudra.

 How to do ; - This is a posture and is included in the seats. We are incorporating this mudra into the asana as it is used for the body in the same way as the asana. Padmasana should be done first to do Yoga Mudra. After wearing Padmasana, put the fingers of both hands together and place both hands on the heel. Then bend down and rest the whole forehead on the ground. Take two to six slow breaths. It will be convenient if you put your hands behind your back in the beginning. Also, keep your hands tight and your fingers stuck together. Further study should be done with the hands lying on the ground.

        In this way, the yoga posture is completed with the complete position. All these activities can be done with eight consecutive days of practice. However, people with an enlarged stomach take time.

When and for how long? : - Considering the pressure on the abdomen, this posture should be done 5 to 6 hours after the meal when the stomach is empty. Exercise or asanas should not be done while eating as long as it is in the stomach. This posture should be done after the food has passed from the stomach to the intestines. Breathe deeply 3 to 4 times. This posture puts a lot of pressure on all the internal muscles, so they should be stretched over time. Doing all these postures with regular breathing helps to eliminate many digestive complaints.

     Uses: - This mudra is very useful for natural emissions. Your stomach gut has so much fecal reserves that you can't even imagine. It also happens that he will not appear as usual. It was more of a muscle contraction than any other remedy for excretion. It is very thoughtfully discovered by our ancestors and placed before us. Leaning forward on the Padmasana heals the delicate nerves and muscles in the waist. Trauma to the lumbar spine disfigures all lower legs. Considering this weakness of the waist, yoga posture is very useful for strengthening the waist. The spine gets a good rest. We bend over with our hands on our heels, which puts special pressure on our abdomen. It does not affect the internal constipation but stimulates the lower inactive intestinal tract. This is the special use of Yogamudra.

               We inhale and exhale after placing our forehead on the ground, which increases or decreases the pressure on the abdominal muscles. This posture eliminates the problem of holding certain types of gas in the stomach. This seal amazes the imagination of our ancestors. The idea of ​​using body parts to strengthen oneself in various ways is amazing. But using it to awaken self-esteem will be one of the wonders of our age.

2. Padmasana.

                                                       2. Padmasana

          How to do : - Raise the right leg to the left thigh and then the left leg to the right thigh. This seat is proved by stepping on the feet, just as the petals of the lotus appear to be stacked on top of each other. According to Siddhasana, keep the rest of the body straight, keep the vision fixed on the nose, keep both hands straight on the knees, keep the thumb and forefinger of the hand on each other and keep the rest of the fingers straight.

            (See figure) This position of the fingers is called Gyanmudra. Do this asana on the other side. This means first placing the left foot on the thigh and then taking the right foot on the left thigh.

      When and for how long? : - Do this asana after Siddhasana at the beginning of your asana practice. In the beginning this seat is very painful. When you put your foot on the ground, you get a vein. One doesn't even sit for half a minute. But this asana can be done with habit. Sit on this seat for 5 to 10 minutes counting the numbers. It doesn't matter if you sit for a long time. If you can't take both legs at once, start with one leg. I.e. only once on the left leg. Place the right foot under the left foot. If you do this exercise for 20-25 days, both the legs start moving.

     Uses: - The legs are the main tool of your movement. The use of feet is easily noticed by looking at a person without legs. Due to various such movements, due to labor or other reasons, the foot gets congested, twisted, jerked, flexed, etc. There are two causes of these disorders. Weakness of labor and leg nerves. This weakness of the nerves can be completely eradicated after 6 months of practice of this asana. This leads to complete detection of the nerves in the legs. The leg of the person doing this seat is usually not flexible. Although it is flexible, it heals quickly. Seats, jumping, running, these foot defects caused by these seats are eliminated.

            Padmasana is the reason why walking does not hurt the feet at all. Anyone should continue to practice this asana. The practice of Padmasana eliminates the possibility of this vascular disease rather than various remedies. This is the best way to find the right pulse. Only by doing this one seat always can anyone strengthen the position of their feet.

1. Siddhasana.

                                                      1.Siddhasana.

 Concentration is considered to be an important quality in every adopted work. Many people suggest a variety of measures to enhance these qualities. There is no question about those who have this quality. But for those who want to add some quality to their own endeavor, this thinking is worthwhile. Let us see how Siddhasana is useful for mental concentration. Siddhasana can prove that work, anger, greed, and jealousy, which are considered to be the enemies of the human mind, will not get a chance.

         How to do : - To sit on Siddhasana, you have to place the heel of your left foot under the seam and place it on the heel of the right foot from the right foot. This causes the nerves in the legs to stimulate your penis. In any case, your mind is in control. Keep the rest of the body and focus on the tip of the nose. Keep both hands straight on the knees in Jnanmudra. Contemplate this notion as you interact with others. In such a situation, any human being can get true peace of mind and attain concentration. If the senses are disturbed in any way, stop sitting. The second type of Siddhasana should be done by first taking the right leg then the left leg.

        When and for how long? : - This asana should be done first when there is time for asana. This means that the next seat can be studied with concentration. Sit for at least 2/3 minutes at the beginning, increase the time as required. Yogis used to sit on this seat constantly to get rid of sexual ailments. Hence it is called Siddhasana. The average person doesn't mind sitting for 3 to 5 minutes.

   * Information: - 1. It is only when you practice the necessary asanas for a long time that you get the benefit. (More than 3 months). Also, if you increase the sitting time on a single seat, you will see its benefits.

                     2. Choose a place with clean and open air for doing asanas and sit there for study with a pure mind.

                     3. Do 14 to 15 seats daily. Seats should be selected as per the instructions and the order should be decided.

E.g. After Sarvangasana, do Matsyasana.

                    4. Asanas and any other outdoor or masculine exercises should have a sequence of asanas first and then other exercises.

                    5. One should greet the Guru and study the asanas with faith and concentration. Finally, after Shavasana, one should greet the desired deity. Asanas in the morning and other exercises in the evening is much better!

      If you do not find what you are looking for then just ask. Try to stay in that position for four or five seconds. This requires perseverance. The only thing to be said about which posture to do after which seat is to do the posture that will bend backwards after bending the spine forward.

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Yoga _ A natural wonderful yoga power.

                                   "Gururbramha Gururvishnu Gururdevo Maheshwara:"

   With such a feeling, seeing the image of Guru, the mind becomes very happy and joyful. There are a number of general guidelines for doing this. When to do the first exercise. That has to be considered.

      * Asana exercise time *

Any exercise we usually do in the morning or evening. That means you have to do this asana exercise at some point. Many people say that it is more convenient to exercise in the evening. This is because by evening, your body is more flexible in the evening than in the morning. It is possible to put a lot of stress on the body in the morning.

       It is more beneficial to do asana exercises when the stomach is empty and the mind is happy. The morning time is useful for this. Apart from this, even if the limbs feel a little stiff after resting in the morning, the tension on the limbs due to asana is just as scientific. Therefore, the state of the body due to morning asana is beneficial to you. Enthusiasm for work and endurance can be achieved by exercising the asanas in the morning. Seats should be done at any one time as per convenience. But morning time is convenient and beneficial in all respects.

           * Seating space *

       Seating is especially good where the open air is plentiful. Doors and windows should be kept open. If it is very cold, it is okay to wear salsa on the body. It all depends on your nature and the cold. The space you are going to exercise in should be as clean as possible. There should be a place where flies, mosquitoes, beetles etc. are not disturbed. Burning fragrant incense or incense instead of asanas is environmentally friendly. However, seats should not be used in open space.

• Tools for making seats *

      There should be a clean, well-ventilated place to exercise the seats and there should be three feet wide and six feet long satranji. Anything other than Sataranji will work. Which will be clean to sleep. Also, when exercising, there should be space and satranji in such a way that there is no dust. The person doing the asanas should have a simple nappy and shorts to wear. There should also be a small clean towel or rag for occasional support. It is useful for wiping the mouth and nose as well as for resting the head on the head. No other tools are needed to make the seats. Another special tool that is always wanted is peace of mind.

         Washing the head with clean cold water, rinsing the toilet and then doing asanas should be done most of the time. Even in the morning, after getting the peace of mind, you should do asanas. Concentration of the mind can only happen when the mind is happy.

It is okay to take a bath and do some exercise after sitting. Exercise should be done if possible, such as sun salutation, jor, masculine meeting, pair rotation, mallakhamba. This has a very positive effect on the body. However, any exercise can be done half an hour after the asana. Asanas should be done 5 to 6 hours after eating milk, food or solid foods. There is no problem in eating and drinking 10 to 15 minutes after the last breath in the seat.