Nispanda Bhava

Instructions:

1. Sit comfortably reclining against a wall/ pillar.
2. Spread out your legs, keep comfortable distance between legs.
3. Let your back, shoulders and head relax on the back support such that there is no stiffness in the body yet you are not lying down.
4. Let your hands rest comfortably on the thighs, palms facing upwards.
5. Close your eyes and relax in this position.
6. Keep your mind involved in the fading sounds around; without trying to analyse the sounds or without getting disturbed/ distracted.
7. Relax in this position for 5-10 mins.

Benefits: Conscious relaxation rejuvenates and harmonises the body & mind. Provides physical and mental relaxation.

Limitations: Severe depression, low BP.

Utkatasana

Utkatasana

Instructions:

1. Stand erect with 1 foot distance between your feet, keep feet parallel.
2. Fix your gaze at a point in front of your eyes to maintain concentration.
3. Breathing in, raise both the arms up to shoulder level, palms facing down. Simultaneously, raise your heels.
4. Breathing out, squat keeping your knees parallel to each other and back as straight as possible.
5. Remain in the final position with suspension of breath. All through, keep the heels raised and balance yourselves on toes.
6. Breathing in, slowly come up.
7. Breathing out, relax.

Benefits: Exercises muscles of the lower limbs, increases flexibility in the hip joint and on the waist, exercises the lower spine.

Limitations: Those suffering from acute slipped disc, any injuries or surgeries on the spine, vertigo, hypertensives and heart patients should take support of window pane to do this asana. They should not hold their breath or raise heels. They can continue to breathe normal in the final position.

Bhadrasana

Bhadrasana

Instructions:

1. Sit with your legs spread out.
2. Bring both feet together and join the soles of your feet.
3. Bring both heels as close as possible to the body.
4. Try to touch the knees on the floor.
5. Keep the head, neck and spine in one straight line, keep abdomen comfortably drawn in.
6. Observe your breathing.
7. Initially, give slow ‘butterfly movements’ by slightly lifting the knees and pushing them down. This helps increase flexibility in the hip joint.

Benefits: Bhadrasana is a conditioning asana and helps one prepare for further action. It increases concentration and quietens the mind. Also increases flexibility of the lower limbs.

Limitations: Severe arthritis, acute slipped disc and any injuries or surgeries on the legs. Beginners may find it difficult to practice Bhadrasana and might not be able to maintain the posture for long. This is mainly due to inflexibility of hip joint and thigh muscles. With regular practice, this can be overcome.