YOGIC KRIYAS

Kunjal
Boil water with saunf and cardamom. Cool it and add a little salt. Drink four to six glasses of this lukewarm water in "Kagasana’ posture. Immediately stand up, lean forward and put the three fingers into the back of the mouth and vomit.

Benefits
Good for indigestion, asthma and diabetes.

Ghee drops
For smoothening the practice of jalaneti, a few drops of warm ghee may be put into nostril by using a small spoon. After dropping the ghee, rotate the spoon slowly to lubricate the nostrils. Then keep a folded towel on the nose and press gently the outer portion with open palms. Be in this position for a minute. Breath normally.

Jalaneti
Prepare warm saline water and pout into the Jalaneti pot (Neto Lota). Insert the spout of the ‘Lota" to one of the nostrils and slowly tilt the head to the other side. Saline water enters one nostril and runs through the other. Repeat the process for the other nostril. During the practice of Jalaneti keep the mouth open to facilitate breathing. After Jalaneti dry the nose by doing kapal bhati or exhalation exercise.

Benefits
Removes dirt and mucus from the nasal passage and increases the functional efficiency of the mucus membrane. Gives relief from cold, cough, sinusitis and other respiratory disorders, migraine and headache.

SUPINE POSITION ASANAS

Ardha Halasana
Take the posture of Shavasana. Bring the feet together and keep the palms close to the thigh. Inhaling slowly, raise the right leg keeping the knee straight. Then exhale slowly and bring the leg down.Repeat the exercise with the left leg.

Benefits
This is a good exercise for low back, knee joints and abdominal muscles. Useful in curing arthritis and lumber spondylosis.

Uttan Padasana
This is a follow-up of Ardha Halasana. Follow the same procedure, but with both the legs.

Benefits
This asana is helpful in combating nervous weakness, strengthening intestines and abdominal organs.

Precaution
Persons suffering from slip disc and severe knee pain should not perform this asana.

Sarvangasana
Lie on the back keeping the feet together and palms close to the body. Inhaling slowly raise the legs and the hips, giving support by the hands. The entire weight of the body should rest on the shoulders with arms helping in balancing. The trunk, legs and hips should be a straight line. Focus the eyes on the toes with the chin touching the chest. Be in the position for sometime. Exhaling slowly return to the original position.

Benefits
The asana improves metabolic activity and tones up the thyroid glands and reproductive organs.Good for bronchitis, dyspepsia, varicose veins and diabetes patients.

Precaution
Cervical, lumbar spondylitis and cardiac patients should avoid the asana.

Matsyasana
Perform Padmasana and in the same position slowly lie down on the back with the help of elbows.

Press the palm beneath the shoulder and while inhaling raise the chest. Then push the neck backwards. Hold the big toes with both the hands. Return to original position while exhaling.
Benefits
The exercise helps in making the spine more flexible. Good for respiratory, thyroid, parathyroid and menstrual disorder patients.

Halasana
Lie flat on the back keeping the feet together.While inhaling, raise the legs and hips giving support with the hands. Slowly bend the waist towards the head and touch the feet to the ground. Then raise the hands and try to hold the toes. Come back to the original position exhaling slowly.

Benefits
Halasana improves digestion, strenghtens the spine and back muscles. Helpful in curing diabetes,asthma and constipation.

Precaution
Hernia, high blood pressure, ulcer and cervical spondylosis patients should avoid the asana.

Ardha Pavan Muktasana
Lie flat on the back bringing the feet together.While inhaling, raise the right leg, bend the knee and rest the thigh on the abdomen. Then interlock the fingers on the leg and press the thigh against the abdomen. Exhale, raise the head and try to touch the chin to the knee. Inhale, and bring the head down.While exhaling return to the original position.Repeat the process with the other leg.

Pavan Muktasana
This is a follow -up of Ardha Pavan Muktasana.Follow the same procedure, but with both legs.

Benefits
Both these asanas activate liver and Pancreas.Beneficial for abdominal organs. Relieve waist and shoulder aches, pain in the knees and also good for curing dyspepsia.

Precaution
Persons having cervial spondylosis could practice this exercise, but should not raise the head.

Kati Chalana
Lie flat on your back, fold both the knees and place the legs close to the hips. Keep both the hands under the head. Then exhale and turn the legs to the right and head to the left. Inhale and return to original position. Repeat the same on the opposite side.

Benefits
Good exercise for spine, waist, chest, knees,shoulder and joints.

Chakrasana
Lie flat on the back. Keeping the feet together,hold the legs and bring them near the hips. Place the hands near the shoulder. While inhaling slowly raise the body to form an arch. Exhale and return to original position.

Benefits
The exercises strengthens nervous system and endocrine glands. Good for diabetes, asthma, constipation and obesity patients.

Precaution
Slipped disc, duodenal ulcer, hernia and cardiac patients should avoid the exercise.

Uttan Tadasana
Lying flat on the back keep the feet together and place the palm close to the body. While inhaling stretch both the hands upwards and legs downwards.Exhale and return to original position.

Benefits
This asana massages the spine, heart and lungs, prevents high blood pressure, cardiac diseases,spondylitis and joint pain.