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Yoga for stress management- II


Last week we were discussing about stress management and asanas for primary level when your body is not flexible, this week let’s discuss the advanced level of asanas as mentioned below and are to be done once your body has become more flexible.


  • Lie down on your back.
  • Bend your legs and place your feet next to your hips.
  • Place your hands beside the neck with the fingers pointing towards your body.
  • Lift first your pelvis, then the shoulders and lastly your head as high as possible, forming an arch.
  • Breathe normally.
  • Hold the posture for ten to twenty breathe.
  • While returning to the initial position, first place your head on the ground, then the shoulders and last of all the hips.

Yogamudra Asana

  • Sit in vajrasana
  • Hold your right wrist with your left hand and exhaling; bend forward to keep your forehead on the ground.
  • Breathe normally twenty times.
  • Inhaling, return to the starting position.

Manduki Mudra

  • Sit in Vajrasana and turn your feet out.
  • Place your hands on your knees.
  • Close your eyes and relax your body.
  • Slowly open your eyes and gaze at the tip of your nose.
  • Breathing slowly hold the posture for as long as is comfortable.


  • Sit on the floor with your feet placed in front.
  • Hold the big toe on each foot and inhale.
  • Balancing your weight on your hips, straighten your legs upward and side ways.
  • Hold the posture for as long as you are comfortable.
  • Return to the starting position and exhale.

Repeat the asana five times.


  • Drink three to four glasses of warm, saline water on an empty stomach.
  • Pressing your tongue with your fingers, try to regurgitate the water. It is best to bring out all of it, but if you can’t don’t worry, as contrary to popular belief, it causes no harm. The water will help to flush the intestines and the urinary tract.

Do not eat anything for at least half an hour after performing kunjal.

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