Asanas of Diseases

Stand erect with feet together and arms alongside the body. Inhale deeply and raise both arms overhead, interlocking fingers with palms turned upward. Simultaneously rise on tiptoes, stretching the entire body from heels to fingertips. Hold for 20–30 seconds, breathing normally. Feel the elongation through the spine, core, and limbs. Exhale slowly and return heels to the ground, lowering arms gently. Repeat 5–10 times. Maintain a steady gaze on a fixed point for balance. Keep the body firm yet relaxed throughout the practice.

Stand with feet shoulder-width apart and arms extended sideways at shoulder level. Exhale and twist the upper body to the right, swinging the left arm to touch the right shoulder and wrapping the right arm around the back. Turn the neck to look as far right as possible. Hold for a few breaths, feeling the twist through the spine. Inhale and return to center. Repeat on the left side. Perform 5–10 rounds each side. Keep hips stable and facing forward. Let the breath guide the twist deeper without forcing.

Lie face down on the mat with legs together and forehead resting on the floor. Place palms flat beside the chest with elbows close to the body. Inhale slowly and lift the head, chest, and abdomen off the floor, keeping the navel on the mat. Use back muscles to raise the torso while palms provide light support. Look upward and hold for 20–30 seconds, breathing normally. Exhale and slowly lower back down. Rest with cheek on mat. Repeat 3–5 times, maintaining steady breath throughout the practice.

Begin in Vajrasana (kneeling position). Make fists with both hands by folding thumbs inside fingers and pressing fists against the navel region. Inhale deeply. While exhaling, bend forward slowly, pressing fists firmly against the abdomen just below the navel. Keep the back straight. Hold the breath outside for 15–20 seconds. Gaze forward with shoulders relaxed. Inhale while returning to the upright kneeling position. Rest briefly and repeat 3–5 times. This direct pressure stimulates the pancreas and surrounding abdominal organs effectively.

Stand in Tadasana with feet together and arms by the sides. Inhale deeply and raise both arms overhead, keeping them straight and parallel with palms facing each other. Elongate the entire spine upward while pressing feet firmly into the ground. Hold for 20–30 seconds, breathing deeply and rhythmically. Feel the chest expand and ribcage open with each breath. Exhale and slowly lower the arms back. Repeat 5–8 times. Variations include bending slightly sideways to stretch the lateral chest muscles. Maintain a steady gaze and calm breath throughout.

Sit comfortably in Sukhasana or Padmasana with spine erect and hands resting on knees in Gyan Mudra. Close eyes and relax. Take a deep inhalation. Now perform rapid, forceful exhalations through the nose, pulling the abdomen sharply inward with each exhale. Inhalation happens passively and automatically. Perform 20–30 pumping exhalations as one round. After each round, inhale deeply, hold briefly, then exhale slowly. Rest and repeat 3–5 rounds. Begin slowly at 60 strokes per minute. Focus on the exhale being active and powerful throughout.

Lie flat on the back with legs straight and arms alongside the body, palms facing downward. Relax the entire body. Inhale slowly and raise both legs together to a 45-degree angle, keeping knees straight and toes pointed. Hold for 20–30 seconds while breathing normally. For deeper practice, raise to 90 degrees. Maintain steady breath and keep the lower back pressed against the mat. Exhale slowly and lower legs back to the floor without jerking. Repeat 3–5 times with brief rest between rounds. Beginners may start with one leg at a time.

Lie flat on the back on the mat, legs slightly apart and arms resting alongside the body with palms facing upward. Close eyes gently. Consciously relax every part of the body from toes to head—feet, calves, thighs, abdomen, chest, arms, neck, and face. Breathe naturally and slowly. Mentally scan the body, releasing tension with each exhale. Remain completely still for 10–20 minutes. Allow thoughts to pass without engagement. When ready, wiggle fingers and toes, take a deep breath, roll to one side, and sit up slowly.

Sit on the mat with legs outstretched. Bend both knees and bring the soles of the feet together, drawing heels close to the groin. Interlock fingers and hold the feet firmly. Sit tall with spine erect and shoulders relaxed. Gently press knees toward the floor or butterfly-flap knees up and down. Hold the static position for 30–60 seconds, breathing deeply. To deepen the stretch, lean forward slightly from the hips while maintaining a straight back. Return to start and repeat. This effectively opens the hips and inner thighs gently.

Stand in Tadasana with feet hip-width apart. Place palms on the lower back with fingers pointing downward for support. Inhale deeply and gently arch the upper spine backward, pushing hips slightly forward. Let the head drop back if comfortable, or keep the gaze upward. Stretch the chest and front of the body open. Hold for 15–30 seconds, breathing deeply. Feel the stretch through the spine and chest. Exhale and slowly return to the upright standing position using hands for support. Repeat 3–5 times. The bend should originate from the thoracic spine, not the lower back.