Nauli Kriya

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Head Stand, Body Balance on Head, King of Asana – Sirsasana

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Supta Vajrasana is Vajrasana in Lying down position.

Practice this asana slowly without haste.

Sit in vajrasana, bend backwards, place right and left palm behind you on the floor, palm facing forward, and be in this position for few breathe.

Next bend your elbows one by one and place them on the floor behind you and be there in this position for few breathe.

If comfortable in above position go down more and place your back, shoulder, head on the floor, with your hands on the side of your body. Place your right hand palm under your left shoulder and your left hand palm under your right shoulder and be there for 11 to 30 breaths.

In Supta Vajrasana,

  • Muscles of our chest, abdomen, thighs gets stretched giving them maximum toning and elasticity.
  • Muscles in abdominal region are stretched.
  • The abdominal wall becomes flexible
  • Unnecessary blood accumulation around inner abdominal organs like liver, spleen, stomach, large intestine, small intestine, gall bladder etc. is drained, improving their functioning.
  • Fat deposited in abdominal region is removed.
  • Helps in treating indigestion, constipation,gas trouble, acidity, heaviness of stomach etc.
  • Knee joint and ankle joint are stretched, increasing blood circulation in and around them, improving the joints and making them more efficient and flexible.
  • Muscles on chest region like costal and intercostal muscles, become strong, healthy and more flexible, increasing capacity of lung.
  • It helps to cure respiratory issues like breathelessness, asthma etc.

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Shalabha means grasshopper or locust.

In Shalabhasana we lie down on the floor with our stomach / chest down. Hands on the side, chin on the floor, fist slightly closed, and we raise our legs from feet upward, with no bending at knee and be in the pose for 5 to 11 breathe.

In this pose our hind is up like a grasshopper tail, so it is called locust or grasshopper pose.

People suffering from lower abdomen issues, hernia or appendicitis, should either avoid it or do this pose under proper guidance.

Shalabhasana helps

  • Strengthens lower back
  • Helps in preventing lower back pain
  • Improves digestion
  • Helps to relieve gas troubles and feeling of heaviness after meal
  • Improves toning of bowel
  • Helps in curing constipation
  • Helps in preventing sciatica
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Bhujanga means snake. In bhujangasana we raise our upper body to look like raised cobra hood so its called bhujangasana or cobra pose.

Lie down on the floor, on the stomach and chest. Bring both palms on the side of your body, near chest with elbow bent. Raise your upper body slowly with the help of your back neck muscle and back muscles. Be in that pose for 5 to 11 breath.

Upper body to be raised only with help of back and back of neck muscle, no support of hand need to be taken to raise our upper body.

This asana should not be done if you have pain due to hernia, appendicitis, ulcer in abdomin or have severe neck ache or severe back ache.

In Bhujangasana, muscles of neck, chest and abdomen are stretched and muscles of our back and back of neck are contracted. In this pose our vertebra are raised upward and backward.


  • Improves posture.
  • Strengthens back and back of neck muscles.
  • Flexibility of spine is maintained or increased as blood circulation in the vertebral region is improved, nerves in the region are stimulated.
  • Toning of intestine improves.
  • Health of glands situated in neck improves.
  • It helps in increasing lung capacity.
  • It helps in curing indigestion and constipation.
Categories : Power Yoga
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