17 August, 2008

Bosu- Yoga for abs-Series 20

1. Chakrasana

This asana is so named because the body takes the shape of a circle - or a semi-circle. The asana is very similar to the gymnastic back-bend.

Lie down on your back. The Bosu is overhead. Spread your legs so they are shoulder-length apart. Bend your knees so that your feet are flat on the floor. Similarly, bend your elbows so your hands are placed on top of Bosu. (Your palms should be inwards, facing your shoulders.) Breathe IN. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted U. Feel the blood rush to your head, and your lungs expand and fill up with air. Hold this pose for a few seconds. Breathe OUT and let yourself down slowly.


Strengthens the liver, pancreas and kidneys
Strengthens the muscles of the hands and feet
Increases elasticity of the spinal cord
Excellent for the heart, as it causes the aorta to stretch
And, of course, a must-do for diabetes patients!

Don't attempt this asana if:

You have back-problems. As a matter of fact, this is a slightly advanced asana, and it would be best if you perform it initially under the supervision of a yoga guru.

2. Dhanurasana or The Bow Pose

Begin lying down on the stomach on top of Bosu. Reach back and grasp the ankles. Inhale.
Lifting legs, head and chest, arch the back into a bow. Retain breath, then exhale and lie flat.
Repeat three or four times.


Massages abdominal muscles and organs.
Good for gastrointestinal disorders, constipation, upset stomach, sluggish liver.
Reduces abdominal fat.
Warning:Warning: Not for persons suffering from peptic ulcer, hernia, or cases of thyroid or endocrine gland disorders.

Physical: Massages and invigorates the internal organs, especially the digestive system; strengthens the abdominal muscles; expands the chest region – a benefit to people suffering from asthma and other respiratory problems; enhances the elasticity of the spine; massages all the muscles of the back; just as the forward bend hyper-extends the spine, the bow hyper-contracts it.

Mental: Regular practice develops internal balance and harmony.

Pranic (Spiritual): The person who practices the bow regularly can never be lazy, but will be full of energy, vigor, and vitality; stimulates the lung, small intestine, stomach, liver, and urinary bladder meridians.

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