Vartulasana

This asana is a variation of Halasana. One should perform it only when one masters Halasana. In this asana, the body takes the shape of a circle and so it is called Vartulasana.

Technique of Vartulasana :

• Lie on the back and first practice Halasana.
• Then slowly raise the arms and hold the toes with the hands.
• Do not give a jerk to the body while doing this exercise.
• Hold this position for eight to ten seconds.
• Then slowly raise the legs up and without giving the body a jerk bring them back to the ground in the original position.
• Then place the arms straight by the sides of the hips.

Benefits of Vartulasana :

• It reduces fat around the loins.
• It enhances the benefits acquired by Sarvangasana.
• It gives enough exercise to the blades of the shoulders.
• It has all the benefits of Halasana.

Contraindication : Neck and back problems, high blood pressure, pregnancy, diarrhea, asthma, heavy menstruation, eye & ear infection.

Akarna Dhanurasana

This asana involves another system of pulling the leg which gives the impression of a bow with an arrow to be shot. So it is called Akarna Dhanurasana.

Holding the toes (alternately) with hands, pulling them (the toes) up to the (corresponding or opposite) ears, (and thus) assuming the shape of a stretched bow. There are two methods of practicing this asana.

Technique-1 of Akarna Dhanurasana :

• Sit on the ground. Stretch the legs in front.
• Hold the toe of the right foot with the left hand.
• Hold the left leg with the right hand and try to stretch the right elbow backwards as far as possible.
• Now bend the left leg slowly. Bring the left foot to the chin and the left knee to the left armpit.
• This position will bring the thigh close to the abdomen.
• Hold the breath and then exhale slowly.
• Repeat the pose on the other leg.
• Gradually, increase the time duration of holding the posture maximum to 5 minutes.
• Inhale, and exhaling bring the left leg on the thigh of the right leg.
• Restore both the hands to their place.
• Straighten the left leg and take the sitting position.

Technique-2 of Akarna Dhanurasana :

• Sit on the floor with the legs stretched in front.
• Lift the left leg up and hold it with the left hand behind the neck in such a way that the thumb remains forward near the ankle and the fingers behind the thumb.
• The weight of the leg falls on the palm. Then with the right hand hold the upper part of the left foot with its heel.
• Place the shin on the neck. Turn the neck towards the right side.
• Stretch the left arm and hold the right toes.
• At the same time, lift the right arm up and hold the left toes.
• Look to the right side. Then release the legs slowly.
• Repeat this asana with the other leg.
• Gradually, increase the time of holding the posture maximum to 5 minutes.

Benefits of this asana :

• The practice of this asana gives full exercise to the joints of the hands and the legs, the joints and the muscles of the neck and the spine. It revitalizes them.
• This asana alleviates women's complaints of irregular menstruation, the disorders of ovary and pain in the lower part of the abdomen.
• It tones up the chest and the abdominal organs.
• This asana cures the pain in the loins, tonsillitis, indigestion, constipation, the tumor in the armpit, gout, pain in the legs, etc.
• Those who suffer from asthma,tuberculosis and cough get relief if they practice this asana.
• As this asana strengthens the lungs, the chest is expanded and it gets the capacity to hold air.

Remember :

• Bend forward to hold the big toes of legs while practicing this asana.
• Keep your legs comfortably. When the right leg is pulled up to the ear, you can fold it a little at the knee.

 Contraindication : Persons with weak waist joints should not do this asana.