These practices aim to improve energy flow, release neuro-muscular knots in the pelvic region and spine, and enhance overall vitality, flexibility, and endocrine function.
Practice 1: Rajju Karshanasana (Pulling the Rope)
Sit with your legs extended. Mimic pulling an imaginary rope alternately with each arm. Inhale as you reach up with your right hand to grasp the imaginary rope. While exhaling, slowly pull your right arm down, as if pulling the rope downward with strength. Repeat with your left hand, ensure both arms do not move simultaneously. Keep your elbows straight and allow your eyes to follow your hand movements.
Be aware of your breath and the stretch in your upper back and shoulder muscles.
Benefits: Loosens shoulder joints, strengthens the upper back, and tones chest muscles.
Practice 2: Gatyatmak Meru Vakrasana (Dynamic Spinal Twist)
Sit with your legs spread apart. Twist side to side, bringing one arm to the opposite foot while the other arm stretches back. Turn your head and gaze at the extended hand.
Benefits: Improves spinal flexibility and relieves back stiffness.
Practice 3: Chakki Chalanasana (Churning the Mill)
Sit with your legs extended. Interlock your fingers with arms extended. Move your waist in a large circular motion as if grinding. While moving forward, ensure your hands pass above your right and left toes. During backward swings, lean back. Repeat in an anti-clockwise direction for 5 to 10 rounds in each direction.
Benefits: Tones the pelvic and abdominal organs, aids in menstrual regulation, and assists in postnatal recovery.
Practice 4: Nauka Sanchalanasana (Rowing the Boat)
Sit with your legs straight and palms facing down. Clench your hands and mimic rowing movements forward and backward. Inhale while leaning back and exhale while bending forward.
Benefits: Strengthens pelvic and abdominal muscles, alleviates constipation, and improves energy flow.
Practice 5: Kashtha Takshanasana (Chopping Wood)
Squat with your feet apart and knees fully bent. Clasp your hands and mimic chopping wood with your raised and lowered arms. Inhale while raising your arms and while exhaling make a “ha” sound as you lower the arms
Benefits: Tones pelvic muscles, improves shoulder flexibility, and prepares women for childbirth.
Practice 6: Namaskarasana (Salutation Pose)
Squat with your elbows pressing against your knees apart, feet flat, and hands in the namaskara mudra, inhale and bend your head backward. Hold this position. Exhale, straighten your arms in front of your body and bring your chin to your chest while tensing the muscles by pulling your hands forward. Repeat 5 to 8 times.
Benefits: Strengthens thighs, shoulders, neck, and hips while increasing flexibility.
Practice 7: Vayu Nishkasana (Wind Releasing Pose)
Squat with your feet apart, holding your feet with fingers under the soles and thumbs above. Inhale while moving your head back and hold the position. While exhaling, straighten your knees, raise your buttocks, and bring your head toward your knees. Hold this position.
Practice 5 to 8 rounds.
Benefits: Tones spinal nerves, stretches the entire spine, and improves flatulence.
Practice 8: Kawa Chalasana (Crow Walking)
Squat with your feet apart and buttocks above your heels, with palms on your knees. Walk in a squatting position while keeping your buttocks low. You can take up to 50 steps.
Benefits: Prepares legs for meditation asanas, improves circulation, and alleviates constipation.
Practice 9: Udarakarshanasana (Abdominal Stretch Pose)
Squat with your feet apart and twist alternately, pressing one thigh into your abdomen to squeeze the lower abdomen.
Benefits: Compresses and stretches abdominal organs, relieving constipation and improving digestion.
References
- Asana, Pranayama, Mudra, Bandha book by Swamy Satyananda Saraswati
