Yoga... For the Body and the Mind

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The CAMEL (Ustrasana) is helpful in correcting stiff or rounded shoulders, and it can also develop leg muscles and expand the chest and diaphragm. To go into the pose, kneel on the floor with your knees and ankles together and your palms on your hips. Then, bending from the knees, curve your spine backward and grasp your heels with your hands. Contract your buttocks, arch your back as far as possible, and allow your head to fall back. Remain in the Camel position for up to half a minute, breathing freely.

The beginning series of asanas continues with the SHOULDER STAND, or Sarvangasana . Begin by lying flat on your back, then bend your legs and bring the knees up to your chest. Move the trunk of your body into a vertical position and support it by placing your hands against the small of your back. Then, without losing balance, slowly raise your legs straight up so that your body forms a vertical line from shoulders to toes. Now, move your chest toward your chin and center the weight of your body on your shoulders and neck. Breathe freely and remain in this posture for at least 20 seconds . . . during which time you'll enjoy the benefits of added blood flow to the brain, scalp, and facial tissues.

The Shoulder Stand also strengthens the spine and relieves congestion in the legs, pelvis, and abdomen (making this asana a potential boon for sufferers of varicose veins, menstrual disorders, and digestive ailments). For obvious reasons, however, the Sarvangasana —as well as all other inverted postures—should not be practiced by anyone with high blood pressure, spinal malformations, angina, sinusitis, or severe head or neck difficulties.

A natural successor to the Shoulder Stand is the PLOUGH, or Halasana . Lower your legs, from the vertical posture, over your face . . . so that your toes touch the floor in back of your head (you'll end up looking at your thighs). You can either leave your hands in the back-supporting position, or—after you have practiced the asana a number of times—stretch them out on the floor and touch your toes, as demonstrated in the photo. The Plough offers the same physical benefits as does the Shoulder Stand . . . and it can reportedly relieve headaches, tired eyes, and sore necks.

The COBRA (Bhujangasana) is an excellent toner for the whole body, and is especially good for the abdomen, buttocks, and chest. Its great value is in the way it stretches and exercises the entire length of the spine, from the lumbar region up to the neck. This pose can also sometimes relieve constipation, and is said to increase blood flow to the reproductive organs.

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