Asanas In Prone Position

Lying on your belly means prone position. Let your abdomen, chest, and chin touch the floor and look steadily at your front. Place hands near your thighs with fingers touching each other and palms flat on the ground. Your feet should also touch each other with toes stretched backward. Breathe slowly. This pose is called Vipareet Shayan-sthiti.Lying on your belly means prone position. Let your abdomen, chest, and chin touch the floor and look steadily at your front. Place hands near your thighs with fingers touching each other and palms flat on the ground. Your feet should also touch each other with toes stretched backward. Breathe slowly. This pose is called Vipareet Shayan-sthiti.

See general instructions about yoga practice.

 
Shalabhasana
Poses in Prone Position 1
Place your fists under your lower belly near the groin. While inhaling, raise both your legs up together from the waist without bending at the knees. Do not lift your head – let your chin be touching the floor. Hold on for some time (Locust or grasshopper pose). Bring your legs down slowly while exhaling and return to the original pose. Keeping fists under your belly helps to raise your legs to a higher level. Raising a single leg at a time is called Ardha-shalabhasana.Place your fists under your lower belly near the groin. While inhaling, raise both your legs up together from the waist without bending at the knees. Do not lift your head – let your chin be touching the floor. Hold on for some time (Locust or grasshopper pose). Bring your legs down slowly while exhaling and return to the original pose. Keeping fists under your belly helps to raise your legs to a higher level. Raising a single leg at a time is called Ardha-shalabhasana.
 
Bhujangasana
Poses in Prone Position 2
Place palms flat on the floor at the level of lower ribs. Stretch out both thumbs while keeping other fingers close together. Bend your hands so that elbows are directed upwards. Keep chin on the floor. While inhaling, raise your head, neck, shoulders, and upper trunk (up to naval) one after another with the help of your back muscles. Try to straighten your elbows without exerting much pressure on your hands. Do not strain your hip muscles. Take your neck as far back as possible and hold on for some time (cobra-pose). Come back to the original position while exhaling to bring down the abdomen, chest, and chin sequentially. One can change the position of hands and the angle of elbows (vakra-hasta) to stretch the spine at different levels.
 
Sarpasana
Poses in Prone Position 3
Lie on your belly with elbows bent and palms flat on the floor at the level of lower ribs. While inhaling, raise your head, neck, chest, and abdomen sequentially to the naval level to make a backward curve. Hold on for some time (snake-pose), and while exhaling, come back slowly to the original position.Lie on your belly with elbows bent and palms flat on the floor at the level of lower ribs. While inhaling, raise your head, neck, chest, and abdomen sequentially to the naval level to make a backward curve. Hold on for some time (snake-pose), and while exhaling, come back slowly to the original position.
 
Naukasana
Poses in Prone Position 4
Lie on your belly and place outstretched hands in front of your head with palms touching each other (namaskar) and forehead touching the ground. While inhaling, lift your straightened hands and legs as much as (up to 45 degrees) possible. Your shoulders will now be near your ears. Let your knees and feet touch each other. Do not bend knees. Hold for some time while balancing your body on your belly. While exhaling, return to the original position.: Lie on your belly and place outstretched hands in front of your head with palms touching each other (namaskar) and forehead touching the ground. While inhaling, lift your straightened hands and legs as much as (up to 45 degrees) possible. Your shoulders will now be near your ears. Let your knees and feet touch each other. Do not bend knees. Hold for some time while balancing your body on your belly. While exhaling, return to the original position.
 
Marjarasana
Poses in Prone Position 5
Place your palms and knees on the floor like a crawling child. Keep some distance between your hands and your feet so that your hands are beneath your shoulders and knees beneath your hips. Lift your neck while inhaling and press your lower back down. Hold on for some time, bring your neck down and straighten up to the original position. Now while exhaling, contract your abdominal muscles and raise the middle of your back straight up. Curl your head down to make an upward curve (cat-pose). Hold on for some time and return to the original position slowly. One can lift a straightened hand and opposite leg, without bending at elbow and knee respectively, one after other in this position.
 
Dhanurasana
Poses in Prone Position 6
While lying on your belly, bend both knees so that your heels reach your buttocks. While inhaling, bring both of your hands back and hold your respective ankles. Now lift your chest and thighs by pulling with your hands. Raise your head too. Your entire body will now be stretched like a bow. Do not bend your elbows. Keeping knees touched together is ideal, though difficult. Keep breathing quietly and hold on. While exhaling, get your knees, shoulders, and chin down to the ground. Release ankles and return to the original position.
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