Yoga Guidance: Ardhamatsyendrasana (Half Spinal Twist)

Procedure for Ardhamatsyendrasana (Half Spinal Twist)

• Sit on the ground together with your legs straight get in front of you. Shift over onto your right body part, bend your knees, and swing your legs to the left. Lay your feet on the ground outside your left hip, with the left gliding joint resting within the right arch.
• Inhale and carry through the highest of the breastbone to elongate the front trunk. Then exhale and twist your trunk to the right, keeping the left body part on or terribly near the ground. Lengthen your tailbone toward the ground to stay the lower back long. Soften the belly.
• Tuck your hand underneath your right knee and produce your right hand to the ground simply beside your right body part. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back as you still twist the chest to the right.
• You can flip your head in one amongst 2 directions: continue the twist of the trunk by turning it to the right; or counter the twist of the trunk by turning it left and looking out over the left shoulder at your feet.
• With each inhalation carry a trifle a lot of through the breastbone, exploitation the push of the fingers on the ground to help; with each exhalation twist a trifle a lot of. keep for thirty seconds to one minute, then unharness with an exhalation, come to the beginning position, and repeat to the left for constant length of your time.

Advantages of Ardhamatsyendrasana (Half Spinal Twist)

• Energizes the spine
• Stimulates the liver and kidneys
• Stretches the shoulders, hips, and neck
• Relieves menstrual discomfort, fatigue, sciatica, and ache
• Stimulates the digestive fire within the belly
• Therapeutic for asthma attack and infertility
• Traditional texts say that Ardha Matsyendrasana will increase craving, destroys most threatening diseases, and awakens kundalini.

Therapeutic Application

• Weight loss
• sciatica
• Respiratory Disorders

Yoga Guidance: Halasan (Plough Pose)

This posture also, like Sarvangasana, helps to manage hormones within the body.

Procedure for Halasan (Plough Pose):

• Lie flat on your back with knees bent, feet flat on ground, legs together; arms are stretched alongside the body, palms press into the ground.
• Bring knees in toward chest
• Extend legs back over your head that the balls of the feet come back to ground behind you.
• Clasp the hands along in front of you and straighten arms on ground.
• Hold for three to five breaths.
• Bend the knees, inserting the proper knee next to the proper ear and also the left knee next to the left ear.
• Release hands and sweep them out and up, therefore hands rest next to feet, palms up.
• Hold for three to five breaths.
• Slowly roll the shoulders and back off to the mat, till hips and feet return to ground in their original position.

Advantages of Halasan (Plough Pose):

• Massages the abdominal organs
• Calms the brain
• Reduces stress and fatigue
• Helps relieve the symptoms of menopause
• Makes the spine flexible, creates energy, and blood of the muscles of the rear
• Aids the functioning of the thyroid and thymus glands so serving to retain the individual's young  physical characteristics for a extended period

Therapeutics:

• Headache
• Weight Loss
• Backache
• Infertility
• Insomnia
• Sinusitis

Yoga Guidance: Paschimottanasana (Forward Bend)

Procedure for Paschimottanasana (Forward Bend):

• Sit with the legs straight. The hands rest on the thighs.
• Inhaling keep the arms straight and lift them above the head.
• Exhaling, keep the rear straight, bend forward from the hips as so much as attainable and hold the toes. Knees stay straight. Try and bring the head forward to the touch the knees.  Breathing unremarkably hold this position.
• Inhaling bring the body upright keeping the arms straight.
• Exhaling place the hands on the thighs.
  

Advantages of Paschimottanasana (Forward Bend):

• It stretches the muscles of the rear aspect of the body from head to the ankles. 
• It contracts the muscles of the anterior a part of the body. 
• Improves the flexibleness of the body part region, the hips and thigh (back aspect of thighs and calves).
• Improves the blood circulation within the back region and tones the spinal nerves.
• Removes the fat from the hips, the abdomen and thigh region.
• Massages and tones the abdominal and pelvis region as well as all organs like the liver, pancreas, kidneys, adrenals, spleen and intestines.
• Improves alignment of the backbone.
• This creates pressure on the thorax and abdomen, improving the method of respiration and therefore the functions of the intra-abdominal glands, particularly the secretions.
• Encourages introversion
• Helps to remove disorders of the uro-genital system.
• The nadi’s are refined.
• Encourages surrender, property go and acceptance.
• Helps to activate the kundalini shakti.
• Soothing for the mind, removing anxiety, anger and irritability.

Therapeutic Applications:

• Diabetes
• Menstrual disorders
• Bronchitis
• Sluggish Liver
• Colitis
• Kidney issues
• Asthma
• Mild back, shoulder, and neck tension
• Indigestion
• Sciatica