KHANDASANA

Kanda means a bulbous root, a knot. The Kundalini sleeps above kanda (the
place near the navel where the nadis unite and separate). It gives Mukti
(emancipation) to the yogins and bondage to the fools. He who knows her
knows yoga.

1. Sit on the floor with the legs stretched straight in front. Bend the knees,
widen the thighs, bring the feet towards the trunk until the heels are
close to the perineum and keep the knees on the floor. The position is
similar to Baddhakonasana.
2. Hold the right foot with the right palm and the left foot with the left
palm.
3. With the help of the hands, draw the feet up towards the trunk, invert
the ankle, pull the knees and thighs, and place the heels and the outer sides of the feet against the
navel and chest. To start with the feet are likely to slip down. Practice the pose for a few weeks, holding
the feet firmly against the chest.
4. Release the hands, and either stretch the arms straight and rest the back of the hands on the knees or
join the palms in front of the chest. Keep the back erect and stay I n the pose for about 30 seconds with
deep breathing.
5. Advanced pupils may raise the hands, palms together, above the head. Then try to join the palms
behind the back and balance: this is the most difficult part of the asana.
6. Hold the feet with the hands, lower them to the floor and rest.
7. As the pelvic and other joints of the legs are rotated it takes a long time to master the pose.

Bow Posture ( Dhanurasana)

Dhanurasana is a very effective back strengthening exercise and
also brings a general improvement in all sexual aspects. It
makes the semen thick, gives strength to the penis and vagina and
tones the vas-deference tubes.
Dhanurasana keeps sexual organs in a good condition and its
regular practice improves chances of conception.
Dhanurasana is helpful in increasing the time of astringency (time
of sex, when you are finally ready for intercourse after
foreplay).
Technique Lie down your abdomen with your forehead
touching the ground. With an exhalation, bend your knees and lift your chest using your arms. Reach back with your
arms one at a time and grab the outside of your ankles so that your palms are facing inward towards each other.
You need to remain in this position for ten seconds or a maximum of one minute. It is necessary that you exhale
completely while you lie flat on the ground. Then inhale slowly and catch hold of your legs and raise yourself to form the
bow, hold your breath while you are in this pose. Exhale slowly as you return to the flat-on-the-stomach pose.
 Pawanmuktasana, Gas Release pose
A very powerful pose at the beginning of the asana practice, which helps entire digestive system and makes asana practice more easy.

Pawanmuktasana – Gas Release Posture

Pawan - Air, Gas

Mukta - Free, release
Asana – Pose

Taking the asana position:

 Exhale and while inhaling slowly

raise the legs to a 90 degree angle from the floor.


 Bend both legs at the knees and rest the thighs against the abdomen, keeping
the knees and ankles together.

 Encircle the knees with both arms, hands clasping opposite elbows.

 Bend the neck and place the chin on the knees. Continue to maintain the asana,
breathing normally.
The asana position:

In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees
and if possible the forehead or chin is touching the knees. The breath is relaxed.

Releasing the asana position:

 Straighten the neck and lower the head back on to the ground.
 Release the arms and place them beside the body.
 While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.
 Exhaling slowly lower the legs back to the supine position.

Anatomical focus:
Abdomen (especially lower abdomen), thighs, hips, buttocks

Awareness:
On relaxing the abdomen, thighs, hips, buttocks.
Normal breath.

Do:

 Try to touch the chin to the knees.

 Try to keep the legs together.
 Relax the body and breathe normally in the pose.
 Point the toes.

Don’t:

 Strain your neck.

 Overstretch, trying to pull the thighs too close and causing strain.

Benefits:

 Stretches the neck and back.

 The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation
and stimulates the nerves, increasing the efficiency of the internal organs.
 The pressure on the abdomen releases any trapped gases in the large intestine.
 Blood circulation is increased to all the internal organs.
 Digestive system is improved.
 Relieves constipation.
 Strengthens the lower back muscles and loosens the spinal vertebrae.
 Sterility and impotence.

Benefits for Women:

 Massages the pelvic muscles and reproductive organs and is beneficial for menstrual disorders.
 Reduces fats in the abdominal area, thighs and buttocks.

Therapeutic applications:

Flatulence
Constipation
Menstrual disorders
Sterility
Impotence

Precautions and Contra-indications:

 Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
 Anyone suffering from hernia or piles should avoid this asana.
  Pregnant women should not practice this asana.
 If there is any pain, stiffness or injury to the next the head should remain on the floor.

Duration:
To begin with start with 10 seconds and slowly increase up to one minute.

Sequence
It is good to practice this pose on waking as it stimulates bowel movements. During your asana practice, this pose should be the done
in first few practices as it will relieve the trapped gases from intestines and will make the asana practice more easy and flexible.

Additional section -
Variations and tips:
Preparatory poses:
Sulabh Pawanmuktasana (Easy Gas release pose) - Please keep the head on the floor instead of lifting it.
Ardha Pawanmuktasana (Half Gas Release pose) - Instead of bending both the legs, bend one leg.

Follow up poses:
Dwi Pada Uttanpadasana (2 legs raised pose)