Asanas for Internal Organs

Asanas for Internal Organs
Asanas actually boasts an impressive plethora of physical benefits and can be used as complementary therapy in combination with conventional treatments for various diseases. This article is attempted with a view to describe the asanas to tone up the internal organs and to alleviate the general ailments of the organs.

For Throat region (Tonsils, thyroid glands, the pharynx, the larynx, the salivary glands as well as the auditory system) –

1. Simhasana (roaring lion pose) – Sitting in Vajrasana, separating the knees about 45 cms, leaning forward, placing the hands on the floor between the legs, fingers & elbows pointing backwards, stretching the neck backward and folding the tongue backwards so that the tongue presses hard against the soft palate at the top & back of the mouth. Simhasana is useful practice for preventing and removing pharyngitis, laryngitis, tonsillitis and general throat ailments.
2. Sarvangasana (Shoulder Stand Pose) – Lie flat on your back with both legs straight & together, straighten the arms and place them beside the body, palms downwards, relax, breath out deeply, raise up the legs by contracting & using the abdominal muscles, keep the legs straight & together, buttocks and back be on the ground, stage 2 – elevate the legs further off the ground by pressing the hands and arms against the ground & contracting the abdominal muscles, raise the buttocks & legs, fold the forearms upwards, placing hands on the back & sides of the chest, keep legs vertical, stage -3 – fold the straight legs over the head so that the feet are above & behind the back of the head, slowly lower the buttocks to the floor, gradually rotate the straight legs over the top of the head and lower them on the ground, relax.

Alternatively, lie flat on the ground facing upwards, bend the legs & place the soles of the feet flat on the ground with knees point upwards, raise the trunk to the vertical position by contracting the abdominal muscles & pushing the lower back with hands & arms, keep the legs bent, place the hands on the side & rear of the ribs with elbows on the ground, slowly straighten the legs to attain the final pose. Retain the breath either inside or outside while raising or lowering the body.
It is essential to practise counterpose after any inverted asana. The best counterpose is bhujangasana, ushtrasana, chakrasana, supta vajrasana and matsyasana. People suffering from excessive BP, excessive enlarged thyroid, weak heart, weak blood vessels of eyes, arteriosclerosis, cerebral thrombosis, slipped disc, during illness etc. should not do it. Sarvangasana is beneficial for operational efficiency, thyroid gland, para-thyroid gland, rejuvenate aging body, balances endocrinal system etc.

1. Padma Sarvangasana (Shoulder stand lotus pose) – in Stage 2 of Sarvangasana, fold the legs in padmasana, then lean backwards &lie flat on the back, elevate the legs to the vertical pose, final pose is same as in Sarvangasana.
2. Niralamba Sarvangasana (Unsupported Shoulder stand pose) – similar to Sarvangasana except the arms and hands are held behind the back.

 
For Lungs –
Makarasana (Crocodile Pose) – Lie flat on the stomach with the head and shoulders raised off the ground, head cupped in palms with elbows resting on the ground and relax the whole body. It alleviates spinal or lungs ailments. 
 
For heart –
Sarpanasana (Snake Pose) - Lie flat on the floor, face downwards, extend the feet so that the heels and soles face upwards, fold the arms behind the back, inhale deeply and slowly, expanding the chest & abdomen as much as possible, at the end of inhalation slowly bend the head backwards and raise shoulders & upper back. Whole body be relaxed and tensed. Limitation – People suffering from ulcers, high BP, heart troubles or hernia should not attempt it. This asana is good for lungs, heart, back and spinal muscles.
 
For Brain –

1. Sirshasana (Headstand pose) – The benefits of sirshasana are immense. Perfect health of brain cells allows the brain in turn the physical body to function efficiently and to full capacity. Sirshasana is found helpful in relieving diabetes, sexual disorders, thyroid ailments; revitalize sensory organs, skin, pelvic & abdominal organs etc.

 
Practise on a blanket, mat or thin cushion. Place the blanket on the ground, kneel in the front of the blanket with the feet together or apart, interlock the fingers, place the forearms flat on the blanket in triangular form, lean forwards so that the head rests on the blanket just in the front of the clasped hands, crown should rest on the blanket, wrap the interlocked hands around the back of the head and adjust them so that they firmly support the head, straighten the legs, slowly bring the toes nearer the face, this will progressively make the back move towards the vertical position till most of the weight of the body is supported by head & arms, slowly bend the legs, bring the thighs close to the trunk without slightest tendency to topple backwards, try to raise one foot, then both feet together about 20 cms, if you feel any instability, then let the feet drop slightly onto the floor, repeat the process & perfect the process of raising the feet off the ground without losing balance, slowly raise the legs upwards & knees pointing downwards, keeping the heels near the buttocks, maintain the equilibrium, slowly raise the knees upwards & finally pointing directly upwards, make sure spine & thighs in line – straight & vertical, slowly raise the feet so that they point upwards, whole body in one line, breathe slowly & deeply, return to the starting pose. Beginners can start it with 30 seconds. It can be done for a few minutes. Counterpose of Sirasana is Tadasana. People suffering from High BP, weak heart, cerebral or coronary thrombosis, weak eye-blood vessels, conjunctivitis & chronic glaucoma, haemorrhage, inflammation in ears, chronic catarrh, sliiped disc, extremely impure blood, kidney problems etc. should not practice Sirshasana.

1. Salanba Sirshasana (supported head stand) -  Place the blanket on the ground, kneel in the front of the blanket, lean forward, place the head on the blanket midway of forehead & crown, place palms flat on the ground on either side of the body, fingers pointing forward, adjust the position of the hands, the forearms should be vertical, raise knees, straighten both legs, keeping them together, move both feet slowly forward on tiptoe until the back is vertical, most body weight is supported on the head, raise the legs upwards till they are vertical, keeping both legs straight & together, keep spine and legs straight, breathe normally, stay in this pose till comfortable, slowly return to the original pose. Counterpose tadasana. This pose is much easier than sirshasana.
2. Niralamba Sirshasana (Unsupported head stand) – similar to Salamba Sirshasana, except arms are stretched straight. This pose is more difficult than Sishasana. For better balance.
3. Oordhwa Padasana (Raised lotus headstand pose) – Similar to Sirshasana, except legs are in padmasana. This pose is much difficult and drainage of blood is impeded. 

 
For Chest – Shallow breathing is often caused by inflexibility of the ribcage.
Ushtrasana (Camel pose, backward bending asana) – knees and feet are separated by the same width as the hips. The top of the feet should rest on the ground. Thigh, trunk and head should be vertical. Then lean backward slightly and grasp the right heel with the right hand. Allow the arms to support the weight of the body. Tilt the head backwards as far as it is comfortable. Relax the muscles of the neck, legs, arms and back as much as possible. Breathe normally. Then return to the starting position by tensing all the muscles.
 
For Reproductive System – Shashank Bhujangasana (Striking Cobra Pose) – It combines the backward bending (Bhujangasana) and forward bending. In forward bending, arms are outstretched in front of the shoulder and body weight is gradually transferred on the palms. It gives similar benefits as Bhujangasana and shashankasana. It is particularly useful in toning reproductive organs.
 
For abdominal organs (liver, pancreas, alimentary canal, kidneys and spinal column)  – To alleviates abdominal disorders such as constipation, indigestion etc.

1. Shashanasana (Moon or Hare Pose) – Sit in Vajrasana & place the hands on the knees, inhale slowly & simultaneously slowly raise the arms vertically above head, keeping them straight, then exhale slowly & bend forward keeping the arms, trunk and head in one line, at the end of exhalation, the forehead and arms should rest on the floor in the front of knees and inhale & raise the trunk and arms to the vertical position and then exhale & return in the original position. Repeat. 
2. Supta Pawanmuktasana (Leg lock Pose) – lie flat on the back, bend the right leg & bring the thigh and knee as near as possible to the chest, the other leg keeping straight, place the hands over the knees and interlock the fingers, inhale slowly, deeply & raise the head and shoulders, nose / chin / neck to be as close as possible to the right knees. Then exhale slowly and lower the head and shoulders on the floor to resume the starting position. Repeat the procedure with left leg then repeat the procedure with both legs.
3. Agnisar Kriya – It is contracting and expanding the abdomen (naval) towards spinal cord a hundred times, while simultaneously breathing in and out passively. The movement of the abdomen should be rapidly and fully but not over-rapidly. It can be done in Padmasana, Vajrasana or in standing position. Open the mouth and extend the tongue. The eyes may be open or closed.
4. Utthanpadasana (raised feet) – lie flat on the floor, face upward, arms to remain passive & relaxed on the sides, slowly raise the legs keeping together 30 to 60 cms above ground, hold the legs as well as breath in final position as long as comfortable and then lower the legs on ground. Repeat.
5. Yoga Mudrasana (Psychic union pose, forward bending asana) – Sit in Padmasana, close the eyes, hold hands behind the back, relax the body, breathe deeply & slowly, then inhale deeply, exhale while slowly bending the trunk forwards, try to touch forehead on the ground in front of the body, if possible, this is final pose, relax the whole body, stay in this position for as long as possible, then inhale slowly & slowly raise the body to the starting position, repeat. Variation – 1, hold the breath in final pose; variation – 2, breath slowly & deeply in final pose; variation – 3, place hands in front of the body persons suffering from sciatica, high BP, hernia or any serious abdominal ailment, should not attempt it.
6. Baddha Padmasana (Locked lotus pose) – sit in Padmasana, place the feet as high as possible on the thighs so that the toes are near each side of the waist, place the right arm behind the back and try to grasp the big toe of the right leg, breath out deeply, lean forward slightly, grasp the left big toe with the left hand, breathe normally & relax the whole body, stay in final pose as long as possible, straighten the legs, repeat.
7. Matsyasana (Fish pose) – This asana is excellent for abdominal organs, ribcage and lungs. People who suffer from peptic ulcers, hernia, or any serious ailment should not do it. Sit in padmasana, lean slightly backwards, place the hands on the floor slightly behind & on the sides of the buttock, support the weight of the body on the straight arms, bend one of the arms, allowing forearm & elbow to rest on the ground, slowly bend the other arm so that both elbows rest on the ground behind the buttocks, bend the head backwards so that you can see the floor behind the head, stretch the neck as much as comfortable, slowly slide the arms forwards away from the head, lower the top of the head towards the ground, gently allow top of the head to support the body weight, relax the arms allowing head, buttocks & legs take the body weight, breathe slowly & deeply, stay in this final pose, return to the starting position. Alternatively, the arms can be folded behind the head.
8. Koormasana (Tortoise pose) – it loosens the vertebrae of spine and tones the spinal nerves. It massages and improves the efficiency of the abdominal organs. Process – sit on the ground with the two legs pointing forward, bend the legs upward from the knees, separate the feet half a metre apart, keep eyes open, breath in , lean forward & place hands under the knees, slowly slide the arms under the two legs, until the elbows lie near the back of the knees, breath normally, spine to remain passive (not to tense), leaning forward slightly, breath out, relax, breath in, try to touch forehead on the ground between the legs, fold the arms around the back and interlock the fingers of both hands under the buttocks, final pose, stay as long as comfortable, return to the starting position. People suffering from slipped disc, sciatica and hernia should not do it. Counter pose is bhujangasana, matsyasana or supta vajrasana.
9. Eka pada sirasana (One foot to head pose) – this gives massage to abdominal organs and useful for removing constipation and stimulating peristalsis. It found useful in improving blood circulation in the legs and relieving varicose veins. Process - sit on the ground with the two legs pointing forward, bend the left leg slightly, hold the left foot with the right hand, , the fingers placed in the region of the ankle, the palm in contact with the outside the foot, wrap the fingers of the left hand around the left leg slightly above the ankle, the left arm should be positioned so that the elbow lies between the thigh and the lower leg, raise the left leg bend the trunk forward and twist slightly to the right, try to place the left leg on the top of the left shoulder, do not strain, release the grip of the left hand, place the left arm under the left thigh so that the hand points towards the buttocks, raise the left leg higher by using the right arm and by pushing the left thigh to the back with the left arm, try to place the left foot behind the head at the nape of the neck by bending the head forward, if comfortable place hands together in front of the chest, try to straighten the spine and hold the head upright, final pose, breathe slowly and deeply, stay as long as comfortable, slowly release and return to the starting position, repeat.
10. Dhanurasana (Bow pose) – this asana is very useful for overcoming lethargy and sluggishness in mind and body. It decongests the entire abdominal region and tones up its organs (liver, pancreas, alimentary canal, kidneys and spinal column.
11. Lie flat on the floor facing downwards, inhale deeply, bend the legs at the knees and bring the heels as close as possible to the back, reach back with the hands and grasp the ankles of each leg, hold the feet together so that the big toes are in contact, place the chin on the ground, adjust the position so that the soft part of the abdomen supports the weight of the entire body on the ground, hold the breath in the final pose, stay as long as comfortable, relax and breath out.
12. People who suffer from weak heart, high BP, hernia, peptic or duodenal ulcers, appendicitis, colitis and other abdominal ailments, should not do this asana.
13. Setu Asana (Bridge pose) – similar benefits as of Dhanurasana. Sit on the floor with legs stretched in front, place the palms of the hands on the floor, straighten the arms with fingers pointing backwards, trunk inclined, inhale deeply, raise the buttocks, head hang backward & downward, hold the breath, final pose, exhale while returning, repeat it.
14. Chakrasana (Wheel pose) - similar benefits as of Dhanurasana. Lie flat on the back, bend legs & place the heels near buttocks, feet apart, bend arms & place hands on the ground beside the back of the head, the fingers should point towards shoulders, relax, breathe deeply, raise the head & trunk off the ground, by straightening arms & legs, try to arch the back as much possible, head hang between straight arms, stay in the final pose, slowly return to the ground, repeat once or twice. 
15. Udarakarshanasana (Abdomen stretch pose) – This asana is useful in abdominal ailments. Take a squatting position with the feet about half a metre apart, turn to the right side, pushing the left knee to the ground, keep the hands on the knees throughout the practice, twist the head & back as far as possible, gaze over the right shoulder, stay in this position, return to the original position, repeat it in other direction. Breath normally.

 
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati