GOMUKHASANA

‘Go’ means a cow Mukha means face When this asana is performed, the performer’s posture resembles a cow-head. So it is called Gomukhasana. This is one of the eighty-four asanas.

Technique:
Place the left heel on the left side of the anus. Bend the right leg in such a way that the right knee rests on the left knee and the sole of the right foot touches the lower part of the left thigh. Practice will enable you to bring the right heel to the left thigh. Take the left arm to the back, bend it at the elbow and bring it upward. Now raise the right arm, bend it at the elbow and take it to the back. Raise the first and the second fingers of the left hand. Lower the first and the second fingers of the right hand. If the fingers slip away, try again for two minutes to bring them to the position. Breathe slowly. Keep the trunk and the head in the straight line. Change the hands in turn. A fat man will find it difficult to perform this asana. But constant practice will enable him to practice the asana comfortably. Practice this asana four times in the first week. Later, gradually increase the frequency and practice it six times. Gradually increase the duration till the limit of fifteen minutes is reached

Advantages
Ø As this asana involves all the three Bandhas (Jalandhara Bandha, Uddiyana Bandha and Moola Bandha) strongly, Sushumna Nadi naturally gets an abundant flow of oxygen with the result that there is control over the sense organs.
Ø Tumour in the axilla is dissolved by this asana.
Ø This asana is in the category of Padmasana and Siddhasana and therefore the advantages which can be obtained from Padmasana and Siddhasana can be obtained from this asana also.
Ø This asana cures rheumatic arthritis of’ the lower legs and fissure.
Ø This asana cures constipation, dyspepsia, loss of appetite, backache and arm-sprain.
Ø This asana helps in observing celibacy and keeping sound health.
Ø Moola Bandha stops automatically in this asana and so it is very helpful for practicing Pranayama.
Ø This asana is useful for long time meditation.
Ø Joints become flexible and the bones become strong.
Ø This asana strengthens the chest, the lungs and the heart.

MANDUKASANA

While performing this asana, the body takes the shape of a frog. So this asana is called Mandukasana.

Technique:
Take the legs backwards. Let the feet touch each other. Stretch the knees on both the sides. Rest the hands as shown in the figure. Keep the knees as apart as possible. Keep the trunk straight. Look straight and breathe normally. Remain in this position for eight to twelve seconds. Perform this asana twice in the first week. Later, practice this asana four times.

Advantages:
Ø This asana is effective in reducing-the weight of the thighs, hips and the abdomen
Ø This asana strengthens the lower parts of the loins.
Ø This asana increases sexual ability. It removes the defects of the reproductive system of women.
Ø This asana stimulates the digestive system.
Ø The benefits which Padmasana gives can be obtained from this asana also

SIMHASANA

Simhasana is one of the eighty-four asanas. This asana is also called Bhairavasana. The face posture of this asana, when followed in Vajrasana and Bhadrasana, Vajrasana or Bhadrasana is known as Simhasana

Technique:
Bend the legs from the knees and bring them on the backside. Sit on the heels. The heels must be on both the sides of the hips. Let the distance between the knees be six inches. Place the right palm on the right knee and the left palm on the left knee. Begin exhaling through the nose and the mouth stretching the tongue out from the mouth. Exhaling should be completed as soon as the process of stretching the tongue out from the mouth is completed. Do not breathe now. Keep the trunk erect. Stretch all the facial muscles and widen the eyes in such a way that the face appears frightening. Look straight. Stay in the pose for about six to eight seconds. In the first week, perform this exercise twice a day. Gradually with practice, increase it to four times a day.

Advantages:
Ø This asana is very useful for increasing the power of memory
Ø This asana works as a medicine for throat-trouble or voice-trouble. It also cures tonsillitis
Ø It has also a good effect on the respiratory system and on the larynx.
Ø This asana helps to cure all the diseases of the chest and the abdomen.
Ø This asana is recommended to persons suffering from stammering. It is beneficial to the eyes, the nose and the skin.
Ø This asana increases the beauty and the lustre of the face.
Ø This asana has all the advantages of Vajrasana.

SIDDHASANA

This asana is performed mostly by the Siddhas—semi divine beings. This is the reason why this asana is called Siddhasana. The main function of this asana is to awaken the power of Kundalini (annular power residing in the mystical circle above the reproductive organs).

Technique :
Sit on the floor, with legs stretched straight in front. Bend the left leg, hold the left heel, and place it near the perineum. The sole of the left foot should be placed against the right thigh. Now bend the right leg and place the right foot on the left ankle. The heel of the right foot should be placed at the root of the genitals. Place the back of the hands on the knees so that the palms face upward. Join the tip of the thumb and the index finger of each hand. Keep the spine straight and erect. Let the head, the neck and the spine be erect and in the straight line. Look downwards. Bend the neck low so that the chin touches the lower part of the throat.

Advantages:
Ø This asana awakens Kundalini Shakti. It purifies all the nadis (tubular channels) in the body through Shaktichalana Mudra.
Ø The asana is good for curing indigestion, chronic fever, dysentery, heart-disease, tuberculosis, asthma, diabetes, etc.
Ø The diseases which can be cured by Padmasana can also be cured by this asana.
Ø This asana is useful for the cure of stiffness in the joints of the loins.
Ø This asana helps the mind to be firm, attentive and alert.

GARBHASANA

When this asana is performed, the pose achieved resembles that of a human foetus in the womb. So this asana is called Garbhasana

Technique:
As in Kukkutasana, insert the hands between the thighs and the calves. Push the arms forward till the elbows can be easily bent. Then hold the lobe of the right ear with the right hand and of the left ear with the left hand, Stay in this position very cautiously to avoid tumbling. The constant practice of this asana will enable you to balance the body on the coccyx (the tail bone). If aspirants experience difficulty in performing this asana in Padmasana position, it should be practiced without Padmasana, While performing this asana, let the legs be stretched on the floor. The asana should be performed for 8 to 10 seconds in the beginning. Later the time of the retention of the asana can be increased to one minute depending on age, ability of the aspirants and benefits expected.

Advantages :
Ø This asana helps to cure diseases like colic pain, flatulence, enteritis, chronic fever, constipation, etc.
Ø This asana keeps the abdominal organs trim. It Cures gas-trouble and increases the digestion-power.
Ø The abdominal organs, the breast and the joints of the arms and the legs get sufficient exercise through this asana and their ailments disappear.
Ø This asana helps to preserve the semen and the mind begins to have communion with the soul.

KUKKUTASANA

‘Kukkuta’ is a Sanskrit word which means a cock. This asana or posture resembles that of a cock and hence the name is Kukkutasana.

Technique:
Sit in the Padmasana position. Insert the hands through the gap between the thighs and calves near the knees. Start with the fingers and gradually push the hands up to the elbows. Inhale and raise the body off the floor. Then continue normal breathing. Legs should be raised off the floor up to the level of the elbows. Hands can easily be inserted in the gap if the Padmasana position is slightly raised. Pot-bellied persons will find it difficult to insert the hands in the gap between the calves and the thighs. In the beginning remain In this position for ten seconds and gradually increase the time to a minute depending upon age and ability of the aspirant.

Advantages
Ø All the benefits derived from Utthita Padmasana or Lolasana are derived from this asana. The diseases which Utthjta Padmasana cures can be cured by this asana also.
Ø This asana is beneficial to those who have worms in their intestines.
Ø This asana is very useful to women as it cures uneasiness, pain in the hips and heaviness caused by menstruation
Ø This asana gives sufficient exercise to the arms. It strengthens the wrists, the elbows and the shoulders the three important joints of the arms.
Ø This asana invigorates the body and delights the mind.

UTTHITA PADMASANA (LOLASANA)

This asana is a variation of Padmasana. In this asana the body is lifted up with both the hands on the floor. This is the reason why it is called ‘Utthita Padmasana’ or Lolasana or Dolasana. This asana is more difficult than Padmasana because in this asana the whole body is balanced on both the hands.

Technique:
Sit in Padmasana. Rest the palms on the floor besides the hips. Slowly raise the trunk without a jerk. The body should not quiver. Retain the breath in the lungs as long as the body is in the raised position. Exhale when the body is lowered down. While performing this asana some beginners experience tremor in the hands because of some weakness.. But it should not dishearten them. They should practice the asana patiently and with perseverance.

Advantages:
Ø This asana strengthens the joints and muscles of the arms
Ø This asana helps to cure intestinal weakness, constipation, indigestion, dysentery, drowsiness, impurities of tubular channels, etc
Ø This asana works as an appetizer which is a good characteristic of health