Wishesh magazine february 2018 Wishesh magazine february 2018 | Page 110

INDIAN YOGA
(Wind-relieving pose)
Pavanmuktasana helps in
stretching the lower back
and abdominal muscles. It is
one of the best yoga asanas
for the beginners to tone
the muscles of abdomen.
It helps in releasing the
gastrointestinal problems.
How to perform:
Start by lying on your back,
with your legs and arms
extended straight.
As you exhale, bring both
of your knees towards your
chest. Clasp around your
110 knees with your hands.
While holding only your
right knee, let go off your
left leg and extend it parallel
to the floor. Hold this pose
for at least 30 seconds to 1
minute.
Draw back your left knee
towards your chest and
clasp both knees again with
your hands.
While holding only your left
knee, let go off your right leg
and extend it along the floor.
Hold this pose for the same
of time as for the left leg.
Finally, repeat the same by
drawing both knees to your
chest.
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Camel Pose
(Ustrasana)
Ustrasana helps in adding
flexibility to the body along with
strengthening the body. It helps in
improving digestion and relieves
constipation.
How to perform:
feet facing the ceiling.
As you inhale, draw in
towards the pubis your tail-
bone towards as if being
pulled from the navel.
At the same time, arch your
back and slide your palms
over your feet till the arms are
straight.
Kneel on the yoga mat while
placing your hands on the hips. Do not flex or strain your
neck, keep it in a neutral
position.
Keep your knees in line with the
shoulders and the sole of your Stay in this stance for a
couple of breaths.