1. Long naukasana:
Method:
1. Lie down in the Shavasana and straighten both hands by joining them behind the head.
2. By inhaling, lift the legs, head, and hands slowly about one foot keeping the buttocks and lower back on the ground, keep your eyes on your chest. While coming back, slowly rest the hands, feet, and head on the ground while exhaling.
Benefits:
1. Similar to naukasana, it is beneficial for the stomach and back.
2. Being the best posture that strengthens the heart, it is also called hridaystambhasana.
3. Women must do this asana except during pregnancy. This is the picture to make their body shapely and agile.
2. Shashakasana:
Method:
1. Sitting in vajrasana, raise both hands while inhaling.
2. Breathe out while bending forward and while spreading the hands forward. Keep the palms facing down and keep the hands on the ground till the elbows. The head should also be resting on the ground.
3. Stay in this position for some time and come back to Vajrayana.
Benefits:
1. Gives a natural massage of the heart. Hence it is beneficial for heart patients.
2. Provides strength to the intestine, liver, pancreas, land kidneys.
3. Removes mental illness, stress, anger, irritability, etc.
4. Strengthens the uterus of the woman. Reduces the fat of the abdomen, waist, and hips.
3. Halasan:
Method:
1. Lie down your back now while breathing in slowly raise your legs. After lifting to 30 degrees, then 60 degrees, then 90 degrees, take the legs behind the head while exhaling while raising the back.
2. Keep the feet on the ground behind the head. Breathing speed will be normal in the beginning, the sight of convenience to the hands. It can be worn behind the waist to keep your hands on the ground in the perfect position. Stay in this position for 30 seconds.
3. While coming back. Press the ground with the palms in the same order as you came up, keeping the feet straight from the knees keep them on the ground.
Benefits:
1. Making the spine healthy and flexible also makes the muscles of the backside broad and healthy.
2. By stimulating the thyroid gland, obesity removes dwarfism and weakness, etc.
3. Beneficial in indigestion, heartburn, gas, constipation, enlargement of spleen and liver, and heart disease.
4. This asana is also useful in gynecological diseases etc.
5. Activates the pancreas and removes diabetes.
Precautions:
1. This asana is prohibited from excessively enlarged spleen and liver.
2. Patients with high blood pressure, cervical, etc., should also not do this.
3. Do not do this asana even if there is a slipped disc and TB disorder in the spine.
4. Uttanapadasna:
Method:
1. Lie on your back, palms facing the ground, legs straight toes together.
2. Now breathing in, slowly raise the legs upto 1 foot ( about 30 degrees ) while remaining in this position till.
Then while coming back, slowly lower the feet to the ground, not with a jerk, take some rest, then do it. This should be done 3 to 6 times.
3. those who have more pain in the back. They should practice it with each leg gradually.
Benefits:
1. This asana makes the intestine strong and healthy, removes constipation, gas obesity, etc., and illuminates gastric fire.
2 . Ablation of the naval is also useful in heart disease, stomach, and respiratory disease.
3. It is especially beneficial in back pain if done with each leg gradually.
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