Dhanurasana : Yoga for kidney problems

Dhanurasana literally means a bow pose as dhanush in Sanskrit means a bow. The actual posture of dhanurasana looks like an archer's bow. This asana apart from increasing flexibility of spine is ver good for all types of urinary and kidney problems. Dhanurasana is basically an exercise involving muscles of groins, belly,
chest, spine, shoulders and neck. Thus is increases the strretchebility of almost entire body.

How to perform Dhanurasana

For performing Dhanurasana one should lie on the belly and fold the legs keeping the ankles on the hip. The knees and toes should be touching each other. Now with both hands both the legs from the ankle should be holded.

Now while inhaling the knees should be lifted and thighs should be stretched upwards, keeping the hands straight. After lifting the lower portion, the upper part of the stomach, chest, neck, and head should also be lifted. The only portion which should touch the ground surface ideally is the naval and abdominal portion around naval area. All other part of the body should be raised making rthe shape of the body like a stretched bow as shown in the picture.

Duration for Dhanurasana

One should try to maintain this pose for 10 to 30 seconds, and then while exhaling one should come back to original position in the same order.

The yoga should be repeated again when the breath normalizes. Ideally one should perform 3 to 4 times.

For the beginners, a help can be taken to raise the body and one should stretch only upto that level which they can do without any problem, but should try to remain for 10 to 30 seconds in theat pose.

Benefits of Dhanurasana

Dhanurasana is very much helpful in patients suffering from cervical spondylitis and backache as it makes the spines more flexible and healthy. It is also helpful in diseases related to stomach like constipation.

In some person there may be shifting of naval and this yoga helps in preventing that. Shifting of naval is usually seen in obese person with accumulation of fats in the abdomen. Thus it also prevents fatty deposits on abdomen.

In women dhanurasana is helpful to cure menstrual irregularities and also reduces fats after childbirth, but it should not be performed after caeserean section.

Dhanurasana is though helpful in majority of abdominal problem, but it has a special therapeutic role in kidney diseases. In strengthen the kidney and curbs all urinary problems. It has been beneficial for prostate enlargement as well. Many persons suffer from various incontinence may be strress incontinence or urge incontinence. Dhanurasana is effective in all these conditions.

In bronchial asthama, though this yoga is not the 1st choice as it is a difficult one, but when one get some control by doing pranayamas and other easier yoga , dhanurasana has an additional affect in controlling asthama.

Precautions for Dhanurasana

If any one suffering from serious and chronic back injury should not perform Dhanurasana. It is also contraindicated in person suffering from migraine headache. A person have problem in sleep and suffer from insomnia should perorm dhanurasana cautiously.

Thus Dhanurasana may be considered a yoga of second stage and person suffering from backacke, urinary problems or constipations should cram the process of performing and start practicing as early as possible.

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Virasana : Yoga to tone your body

Virasana also spelled as veerasana literally means a posture of leader or a brave posture. Veer in sanskrit means a brave, a leader or a chief.

In todays world where there is no time to relax till your work is finished in the evening and even a good sleep doesnt provide a perfect relaxation, virasana is the answer. This yoga is a perfect relaxation for the body and energize you internally and make you fresh again to fight this world, thus the name is virasana.

Virasana gives releif to tired legs and body, it tone up your body and can be done even during pregnancy period when there is an absolute need to relax, not only physically but also menatally.

How to perform Virasana

After sitting in the kneeling position, both feet should be kept besides your buts, while your body should be perpendicular with your thighs which is on the floor, the inner knees should touch each other. The sole of feet should face upwards and angle your big toes slightly in toward each other and press the top of each foot evenly on the floor. Firm your shoulder blades against the back ribs and lift the top of your sternum like a proud warrior. Widen the collar bones and release the shoulder blades away from the ears. Lengthen the tailbone into the floor to anchor the back torso.



Keep yourself in this posture for 1-3 minutes at initial stage and being in this pose inhale and exhale constantly.

While coming to normal position first press your hands against the floor to lift your buttocks up, slightly higher than the heels. Then cross your ankles underneath your buttocks, sit back over the feet and onto the floor, then stretch your legs out in front of you. It can be repeated 3-4 times which may tone up your whole body and gives you a sense of relaxation.

Benefits of virasana

Virasana is the yoga for a warrior, it tone up your whole body and rejunevate you. It re energize you and provide the lost strength. It increases celebacy. It is also useful for gas in the stomach and indigestion.

Virasana is a very helpful yoga for hypertensive and asthama patient and have a therapeutic role in these diseases.

In women this yoga is strongly recommended at all ages as in menopausal women , it relives from menopausal symptoms, in pregnancy it reduces the swelling of the foot or pedal edema. After childbirth it helps in weight loss without hampering nutrition which is essential at that stage.

It strengthen the arch and make your body in proper shape.

Precaution for virasana

A person with knee or ankle injury should perform this yoga with caution and it is better to get cured and then to start thsi yoga. In heart diseases this yoga should be done cautiously.

If you are suffering from chronic headache, it is better to avoid this yoga.

The conclusion is that this yoga virasana is helpful for women in all conditions and is one of the yoga recommended during pregnancy to reduce pedap edema especially in second trimester.

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Bhujangasana : Yoga for asthama and overweight

Bhujangasana literally means a posture like a snake. Bhujang is Sanskrit means snake. It is also popular by the name of Cobra pose or cobra posture.

This yoga is also one of the recommendation to ladies who delivered child birth and now wants to reduce weight. Along with Paschimottasana, this yoga is also helpful in maintaining a flat abs and an attractive figure. This is not a tough yoga to perform but a proper procedure is necessary. Bhujangasana also increases the flexibility and expands the lungs, thus helpful is diseases like asthama.

How to perform Bhujangasana

For performing bhujangasana one should lie in prone position on the floor. Place a mat or a bed sheet on the floor but it should not be slippery.

Then keeping both palm on the floor, riase you body though waist while inhaling. Don,t constrict your buttock muscle. Keep your hands straight and raise your body, both legs should be close and on the floor. While raising your body your tail bone should push your pubis towards the floor. Keep your head straight so that you should look straight as shown in picture.



Hold this posture for 30 seconds to 1 minutes and then relax slowly to normal prone position while exhaling. Repeat is 3 to 5 times in a day.

Initially your body may be stiff if you are a beginner. So dont over stretch. In fact in early days there is no problem in taking a support of a chair while stretching, gradually when your spine will become flexible and fat over abodomen will reduce, then you can perform in ideal ways.

Benefits of Bhujangasana

Bhujangasana increases the flexibility of the spine and body. It is one of the recommended yoga exercise to lose weight in women after childbirth. In normal overweight person this yoga is helpful in curbing fat contents. Bhujangasana open up chest and heart thus helps in expanding lungs and is very much helpful for those suffering from asthama.

Children suffering from childhood asthama should be encouraged to do bhujangasana, which is very much helpful in curing this disease as children are more flexible.

For young women who are figure conscious should always perform this yoga as it reduces fats from abdomen, makes your buts firm and gives you an attractive figure. This yoga also gives releif from stress and anxiety.

Last but not the least, this yoga is done by most of the film stars and Shilpa Shetty a renound actress in Indian cinema do this bhujangasana every day and strongly recommend to every women.

Precautions for bhujangasana

Though Bhusangasana is safe to perform even in children and adoloscents, but if there is any history of back injury, a cautious approach should be taken, it is very good yoga after childbirth but during pregnancy it should never be performed.

If anyone is suffering from acute or chronic headache should avoid doing bhujangasana, till the headache is cured. Carpal tunnel syndrome is a disease of hand where there is enrpment of nerves. In this condition bhujangasana is not done at all.

Thus I conclude saying that for childhood asthama, childhood obesity and for weight loss after childbirth, encourage yourself and your children to perform bhujangasana.

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Paschimottanasana : Yoga to reduce fat from abdomen

Paschimottanasana literally means stretching towards west, that means streching forward. This yoga is though beneficial for diabetes, but is usually meant for women. It is one of the most beneficial yoga to reduce fat from abdomen and is strongly recommended for women after child birth to regain their shape back. It is an stretching exercise thus even in an obese women it helps to curb fat from abdomen giving a flat abs.

How to perform Paschimottanasana

While sitting on the floor, keep your legs straight with heels touching the ground. Now slightly bend forward while inhaling and try to get hold of your foot by your hands without bending the knees. Bend slighly more and try to touch your knees with your nose.

Initially one may not be flexible enough to complete the whole procedure or the fats in the abdomen may act as a barrier, but at initial stage bend as much as you can, but dont bend your knees. Dont do it too fast, as the important thing is to remain in the bending posture for longer duration than to do more and more randomly.

So at initial stage bend as much as you can and remain in that posture for at leat 5 to 6 minutes. Repeat this 3-5 times a day.

Benefits of Paschimottanasana

As mentioned above this yoga is a wonder to reduce fat from abdomen and is especially for postpartum women or women after child birth. Thus it maintain the shape of the body, maintain flat abs. Paschimottanasana is also useful for women having irregular menstruation or painful menstruation. Older women attaining menopause suffers with many menopausal symptoms like hot flushes, anxiety etc. Paschimottanasana helps in curing those menopausal symptoms.

In general being a stretching exercise Paschimottanasana increases flexibility of spine, back and legs and strengthen muscles over there. It is also useful for a person having chronic indigestion problem.

Paschimottanasana also helps in problems like sinusitis, as there is flexibility of body, one may feel fresh thus it also helps in curing anxiety and depression and tends to delay fatigueness.

Precautions while performing Paschimottanasana

This yoga Paschimottanasana is strongly prohibited for those having recent back injury. A patient of bronchial asthama do do this yoga carefully and if the symptoms aggravate should stop doing this till asthama is releived by dhanurasana.

A person having diarrhea due to any reason should not perform Paschimottanasana till his/her diarrhea is controlled.

Thus Paschimottanasana is a yoga with a touch of exercise and one should always perform it to have a good and attractive figure in spite of being a mother.

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