bhramanaasan is a posture similar to 'Matsyendrasana'. After yatrasana, it is beneficial to lie down in the state of 'shavasan' and to take a deep breath and leave. There are 3 conditions for practicing this asana. Practice this asana by laying down a carpet or a mat in a clean environment.
3 conditions and methods of bhramanaasan:-
Spread both the legs upright in front of the above-mentioned area by laying the carcass. Keep the left foot absolutely straight and bend the right foot from the knees and place it on the floor near the knees of the left foot.
Spread both the legs upright in front of the above-mentioned area by laying the carcass. Keep the left foot absolutely straight and bend the right leg from the knees and place it on the floor on the left side near the knees of the left leg. Then, rotate the right hand from behind the waist and pull as much as possible to the right side of the waist and keep the palm of the left hand resting on the toes of the right foot. After this, take a deep breath and rotate the head, shoulders, and back to the right. Now hold it as long as possible to stop breathing, then while exhaling, slowly bring the head, shoulders, and back to normal. In this way, do this action 2 to 3 times and then do this action by changing the position of the feet and hands. Do this action alternately from both feet 3-3 times. Take 3 to 6 minutes, increasing 5 seconds to stop breathing. It is necessary to keep breathing deeply to stay in this posture for a long time. When opening the asana, breathe normally, leaving the breath out. After practicing the first position of yatrasana first, keep both your legs spread.
After practicing the first position of yatrasana first, keep both your legs spread. After this, keep the right foot on the floor near the left knee by bending from the knees and keeping the heel close to the buttock (hipp) by bending the knee of the left foot. Turn the right hand from the back of the waist to the left and keep the palm open. Keep the left hand near the right claw as before. Now taking a deep breath, slowly rotate the head, neck, and chest to the right and bring the chin and shoulders in line. Stay in this position for 10 seconds, then slowly straighten the head, shoulders, and chest. Do this exercise again and breathe normally after coming back to normal. This action should be done by changing the position of both legs. This asana is similar to other Yatrasana. In this, only the position of the arms is changed. To practice this, come to another position of yatrasana.
This asana is similar to other Yatrasana. In this, only the position of the arms is changed. To practice this, come to another position of yatrasana. Then bend the left leg from the knee and place it near the knee of the right leg. Keep the right leg bent at the left side of the knee and keep it close to the buttock (hipp). Place the left hand near the paw of the right leg and bring the right hand from the back of the waist to the left side. After that, take a deep breath and while exhaling, slowly turn the head, shoulders, and chest to the left. Perform this action 2 to 3 times. Then change the position of the feet and hands, do the same action from the left side.
If your hand cannot reach the claw then take it as far as it can reach. At the beginning of the practice of asana, you can try to hold it by wrapping a bandage around your feet. At first it is difficult to do this asana, but after a few days of practice you can do this asana comfortably
Benefits doing for bhramanaasan:-
This asana improves the spinal cord and internal nervous system by making them flexible and strong. It affects the artery glands, keeping the liver, spleen, and kidneys intact. By this practice, the pain due to bending shoulders, bent back and wrong seating, etc. is eliminated. This asana removes constipation, indigestion, and laziness and
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