Ebola virus is a disease that was first identified in 1976 in a village near the Ebola River. For this reason, this virus has also been named Ebola, a tributary of the Kago. It has taken the form of a serious disease at present. In this disease, blood starts coming out of the veins in the body, which causes internal bleeding.

It is a very fatal disease. In this, 90% of the patients die. Ebola is a disease that spreads through contact with an infected person’s sweat, blood, or breathing. It is accompanied by typhoid, cholera, hair loss, and bleeding from the nerves or muscles. The only way to avoid this is to keep yourself alert.

Causes of spread of Ebola virus

It is an infectious disease that spreads mainly through sweat and saliva, but apart from this, there are many other reasons for its spread. It also spreads through direct contact with infected blood and feces. In addition, sexual intercourse and improper handling of a dead body infected with Ebola can also cause this disease. Obviously, preventing the spread of infectious diseases is also an important step towards its prevention.

Symptoms of Ebola virus

It often takes up to three weeks for symptoms to appear. In this disease, the skin of the patient starts rotting. The initial symptoms include sudden fever, weakness, muscle pain, and a sore throat.

The next stage is vomiting, diarrhea, and, in some cases, internal and external bleeding. Considering the severity of this disease, if you notice these symptoms, you should immediately contact a doctor or specialist.

Safety precautions and measures to prevent Ebola

1. Avoid contact with the patient-

Relatives and health workers caring for a person infected with the Ebola virus are at a higher risk of infection. Every person who comes into contact with a person who has been exposed to this disease puts themselves at risk of infection.

2. Keep changing clothes-

People who treat Ebola viruses should wear a PPE kit when coming into contact with a person infected with Ebola virus. During this, gloves, masks, goggles, rubber boots, and clothes covering the whole body should be worn, but very few people have such a kit. Those wearing such a kit should keep changing it every 40 minutes. It takes five minutes to put on this rescue kit and about 15 minutes to take it off again with the help of a colleague. This is the most dangerous time to be vulnerable to this virus, and during this time, chlorine should be sprayed.

3. Cover your eyes-

If Ebola infected material comes into contact with your skin, it can be quickly washed off with soap and water or by using an alcohol-based hand sanitizer. But the case of the eyes is quite different. Even a drop of the infected substance falling into the eyes during the spray can become the cause of infection of this virus. In the same way, the mouth and the inner part of the nose are very sensitive to infection, which should be protected.

4. Attention to cleanliness-

The most deadly symptom of Ebola is bleeding. The infected person bleeds from the eyes, ears, nose, mouth, and rectum. Blood may also be present in the patient's vomit. Clothing and other things coming out of the hospital should be destroyed. There is a risk of infection by falling on the surface, but it is not yet clear how long this virus remains active.

5. Use of condom-

Experts advise people recovering from Ebola to use condoms for three months while having sex. The presence of this virus has been found in people's spermatozoa for three months after complete recovery from Ebola infection. Because of this, doctors recommend that people recovering from Ebola should avoid having sex for three months or use condoms for three months.

Treatment of Ebola infection

There is no cure for this disease yet. So far, no medicine has been made for this. It also has no antiviral drugs. However, after testing in 2016, the Ebola glycoprotein vaccine, rVZV-ZEBOV, has been reported to be beneficial. People should be given widespread information about its symptoms so that they can identify it in time and take all the necessary precautions.

Many diseases nowadays were not among the category of any diseases till a few years ago. One of these diseases is frozen shoulder (shoulder stiffness). The main reason for this is adapting an unhealthy lifestyle and modern eating habits, which leads to stiffness in the shoulder. This has been a common problem nowadays. It is so common that it is seen more in young people than in the elderly. The main reasons for this concern are poor posture and bending over, lifting heavy weights incorrectly and working on the computer for long hours, etc.

What is Shoulder Stiffness?

Frozen shoulders are an issue related to the musculoskeletal system in which there is severe pain in the shoulder joint. Apart from this, it is also known as Adhesive Capsulitis in medical language. It usually occurs in people over the age of 40. However, in today's era, due to irregular routine, it can happen to people of almost all ages. At the same time, this issue is seen more in women than in men.

The shoulder joint or the surrounding tissues swell and become stiff due to which trouble and pain start while moving the shoulder. Shoulder stiffness can affect one or both shoulders. The bones of the shoulder, ligaments and muscles, all these organs, support the head, along with maintaining normal movement. In such a situation, if there is swelling, injury or any kind of abnormality at that place, pain, or stiffness starts in the shoulder. Physiotherapy or exercise may be needed to overcome this.

Stages of Shoulder Stiffness

Frozen shoulder often develops slowly and in three phases that last for a few months. These stages are-

Painful stage (freezing)-

This stage of frozen shoulder is very painful. The pain can occur in any movement of the shoulder. At the same time, this pain gradually increases, and it becomes intense during the night. It bothers the patient for almost 3 to 9 months.

Frozen –

This is the second stage of shoulder stiffness. It is less painful than the freezing phase. But at this stage, your shoulder may feel stiff. This stage can range from 4 to 12 months.

Thawing –

This is considered the final stage of shoulder stiffness. In this, the shoulder becomes capable of doing the same work as before, but there is a possibility of pain in this stage. This stage lasts from 1 to 3 years.

Common symptoms of shoulder stiffness

• Difficulty moving the shoulder.
• Stiffness of the shoulder capsule.
• Sharp pain in the shoulder.
• Being unable to function due to strain or stiffness in the shoulder.

Causes of Shoulder Stiffness

Shoulder blade, upper arm bone and collarbone extending from the neck to the shoulder, i.e., these three bones together make up the shoulder. All of these bones are attached to a ball-shaped socket in the shoulder. This joint or socket contains the tissue that connects the adjacent bones. In addition, the synovial fluid present in the shoulder joint helps the joints to move without friction.

But due to some reason, damage occurs in these tissues, which leads to shoulder stiffness which is often associated with shoulder pain. The main cause of shoulder pain is wear and tear of the cartilage and bones.

Risk factors are-

• Diabetes.
• Overactive thyroid (hyperthyroidism).
• Hypothyroidism (low thyroid).
• Heart disease.
• Tuberculosis.
• Parkinson's disease.

Diagnosis of Shoulder Stiffness

To diagnose shoulder stiffness, doctors first recommend the following physical tests:

Physical examination-

In this, the doctor first conducts a physical examination to find out the issue. In this process, he does physical examination of the shoulder bone, neck, and backbone. This shows where exactly the issue is originating from.

Medical History-

A doctor can ask the patient about his medical history whether the problem ever happened before or not? If yes, what kind of medicines or treatment was given for it?

X-ray –

To check for frozen shoulders, the doctor recommends getting an X-ray done. With this, the cause of shoulder stiffness is detected.

Home Remedies for Shoulder Stiffness

Epsom salt (rock salt)-

Put a bowl of Epsom salt (rock salt) in a bathtub filled with lukewarm water. Sit in the bathtub as long as the water is warm. This provides great relief in shoulder stiffness.

Ice pack-

Ice packs help in many types of pain. Therefore, applying an ice pack on the affected part helps to relieve shoulder pain. Apart from this, ice packs also help to reduce swelling along with pain in the shoulder or any other part of the body.

Hot compress-

Compressing with warm water is considered a good remedy to get relief from any kind of pain. It also improves blood circulation. Apart from this, taking a shower with hot water also helps in shoulder pain.

Sesame oil-

Phosphorus, magnesium, zinc, copper, and vitamin D are found in abundance in sesame oil which helps to relieve shoulder pain or stiffness. For this, massage the shoulder lightly with lukewarm sesame oil daily . This helps to reduce pain to a great extent.

Physiotherapy (exercises) for Frozen Shoulder

To reduce the stiffness or pain of the frozen shoulder, the doctor advises doing some physical exercises. Using these exercises regularly at least 3 to 4 times a day provides great relief, these exercises are as follows:

• Shoulder Stretch.
• Wall Crawl.
• Pendulum.
• Rope and pulley stretches.

Precautions and Prevention Methods of Frozen Shoulder

• Don't ignore the pain. Consult a doctor immediately if it is persistent, or for several days.
• If you feel severe pain, sleep with your hands at the same height as your head.
• The period of 3 to 9 months is considered as the freezing period. Avoid physiotherapy treatment during this time.

Due to the hectic lifestyle and the adoption of an unhealthy lifestyle, the problem of back and body pain has become very common. It has become so common that it is encountered more in children and young people than in elderly people. The main reasons for this problem are working on the computer for long hours, using the cell phone for a long time, and running etc. Therefore, to get rid of these problems, it is very important to include some kind of yoga in your daily routine. One of these asanas is Marjariasana, which is one of the simplest and most important asanas to be done while sitting. The shoulders and surrounding muscles get stretched by continuous practice of this asana. It provides relief from back pain, body pain, and headaches and makes the body flexible and disease free.

What is Marjari Asana?

Katichakrasana proves to be effective in reducing anxiety, stress, depression and other mental related problems. According to medical research, stress leads to a deficiency of neurotransmitters like serotonin, noradrenaline, and dopamine in the brain. This asana is helpful to get rid of these problems. Apart from this, doing this increases the self-confidence of the person.

Process of doing Marjari Asana

• Lay a yoga mat on the floor or a flat surface and lie on it.
• Now place your palms under your shoulders. Simultaneously raise your hips while putting weight on them.
• Make sure the knee stays directly under the hip bone.
• Now straighten your thighs up and make a 90 degree angle at the knees of your feet.
• In this position, the chest should remain parallel to the floor. Thus, the person comes into the pose of a cat.
• Now take a deep breath and release it slowly.
• Breathe once again and pull the stomach down.
• After this, push your navel up from the bottom and raise your tailbone (the lower part of your spine). Simultaneously press your buttocks.
• Stay in this position for a few seconds.
• Tilt your head down slowly while exhaling.
• Try to touch the chin of your mouth to your chest.
• Now look at the distance between your knees. Note that you do not bend the hand in this posture.
• Take a deep breath once again.
• After this, turn your head backwards and repeat this process.
• Do this exercise about 10-20 times.

Benefits of doing Marjari asana

• This asana stretches the muscles of the back, neck, and shoulders, which reduces the stiffness in the back.
• It helps relieve back pain.
• Marjari asana is beneficial in reducing belly fat as it increases metabolism.
• This asana provides peace of mind by reducing anxiety, tension, and headaches.
• Marjari asana is very beneficial for the spinal cord. Its regular practice makes the spinal cord flexible.
• This asana is very beneficial for asthma patients.
• Its continuous practice provides relief from pain in the hands, wrists, and shoulders.
• Marjari asana is very beneficial for keeping the digestive system healthy as its practice puts a strain on the abdominal muscles, which helps in improving digestion by stimulating the abdominal organs.

Precautions while doing Marjari asana

• In the initial phase, practice Marjari Asana only under the guidance of a yoga expert.
• Putting too much pressure on your body while doing this asana may lead to injuries.
• Do not do Marjari asana more than you can manage.
• Avoid doing this asana in the case of any injury or acute pain in the neck.
• People suffering from back or knee injuries should avoid doing Marjari asana.
• Pregnant women should avoid this asana.

Janushirshasana is a yoga posture composed by great sages and yoga gurus that is considered to be one of the latest asanas to be done while sitting. It is derived from three words of the Sanskrit language. The first is "janu", which means knee, second is "shirsh", which means head; and the third is "asana", which means the posture of sitting, standing or lying down. Regular practice of this asana keeps a person healthy. Apart from this, Janushirshasana has many other physical and mental benefits. Let us talk in detail about the way of doing Janushirshasan and its benefits through this article.

Method of doing Janu shirshasana

• Lay a yoga mat in a clean environment and sit on it with your legs extended in front of you.
• Now bend the right leg from the knees and keep the soles close to the thigh of the left leg.
• After that, raise both your hands up.
• Hold the toes of the left foot with both hands and pull it inwards, that is, towards the head.
• After that, while bending the nose, touch the knees of the left foot.
• Then while exhaling slowly, straighten the right leg.
• Repeat the same process with the other leg.
• Practice this asana at least 4-5 times.

Benefits of Janu shirshasana

• This asana makes the shoulders, waist, thighs, and spine flexible and strong.
• Back pain is cured by this yoga practice, as this pose stimulates blood flow to the spine.
• Janushirshasana removes the stiffness in all the parts of the body.
• This asana proves to be effective in the treatment of hump.
• The practice of Janu shirshasana is very beneficial when there is pain or sprain in the knees and ankles.
• This asana helps in calming the mind by removing stress and depression.
• Its continuous practice improves the digestive system.
• This asana stimulates the kidneys and liver, thereby improving their functioning.
It is very beneficial for problems like headaches, insomnia, high blood pressure, and sinusitis.
• This asana reduces the symptoms of menopause in women. It also cures menstrual problems.
• It is also effective in meningitis and leucorrhoea in women.

Precautions while doing Janushirshasana

• Do not put excess pressure on the body beyond its physical capacity during yoga practice.
• Avoid jerking or forcefully doing Janushirshasana.
• People with acute lower back pain should not do it.
• People suffering from ulcers should avoid this asana.
• Patients with asthma and TB should practice Janushirshasana under the supervision of a yoga guru.

Katichakrasana is a yoga asana which is made up of two words. The first is "kati,” which means waist, and the second is "chakra," which means wheel. In this mudra, the waist has to be rotated from left to right or from right to left. While doing this, the waist spins like a wheel. On the basis of these facts, it has been named Katichakra. Along with stretching the waist, this posture also brings flexibility. Apart from this, doing this asana provides many other physical and mental health benefits.

Procedure for doing Katichakrasana Yoga

• To stand with them, stand straight.
• At least there should be one and a half to two feet between the feet.
• Spread both the hands in line with the shoulders.
• After that place your left hand on the right shoulder and wrap the right hand from behind to the left side of the torso.
• While breathing slowly, move the mouth towards the left shoulder.
• Now stand in this position for some time and then repeat the action from the right side in the same way.
• Repeat this process 4-5 times with both hands.

Benefits of Katichakrasana

Effective in reducing belly fat

Belly fat or other body fat is a harmful type of fat that gets stored around your organs. This asana helps in reducing the extra belly fat.

Useful for acidity and constipation

Acidity and constipation are relieved by regular practice of Katichakrasana. Constipation is a problem related to the digestive system that makes it difficult to pass stool. Due to constipation, the stool becomes hard and thick, which results in pain in the stomach and an urge to pass stool.

Beneficial for diabetes

Diabetes is a metabolic disease in which the amount of blood sugar in a person's blood exceeds the required level. This mudra is very beneficial for diabetic patients.

Beneficial in digestion

This asana helps in improving digestion. It is believed that disturbances in the digestive system of a person cause many physical problems, because most diseases originate from the stomach itself.

Helpful in relieving stress

Katichakrasana proves to be effective in reducing anxiety, stress, depression and other mental related problems. According to medical research, stress leads to a deficiency of neurotransmitters like serotonin, noradrenaline, and dopamine in the brain. This asana is helpful to get rid of these problems. Apart from this, doing this increases the self-confidence of the person.

Other benefits of Katichakrasana are

• This asana helps to tone up the waist and increase its flexibility.
• It removes stiffness in the neck and back.
• This asana makes the shoulders strong and broad.
• By doing this asana, the body becomes light.
• This removes the laziness of the body.

Take these precautions while doing Katichakrasana yoga

• Do not bend the knees and feet while rotating the waist.
• Always do this yoga on an empty stomach in the morning.
• Do not jerk the body in any way while doing yoga.
• Do not lift the soles of your feet off the ground while doing this asana.
• Do not do this asana if you have severe back or neck pain.

Makarasana is derived from the Sanskrit word 'Makara', which literally means crocodile. In this asana, the person poses like a crocodile. That's why this asana is called Crocodile Pose. Performing this yoga practice in the right way provides many physical and mental benefits. Continuously practicing it brings flexibility in the muscles of the back and spine, due to which the problem of back pain is relieved.

Apart from this, regular practice of Makarasana also provides spiritual benefits. Let us shed light on the method and benefits of doing Makarasana through this article.

Method of doing Makarasana

• First of all, choose an open area that is clean and serene.
• Lie down on your stomach on a carpet or mat.
• Now spread your legs straight and keep your body straight.
• Now keep both your elbows on the ground.
• Raise your head and shoulders. Keep in mind that during this, both elbows should remain on the ground.
• Now stand with your palms in the shape of a cup and place your chin on it.
• Now take a long breath and release it.
• If there is more pressure on the waist in this process, then slightly spread both your elbows.
• Now slowly move both your legs from bottom to top and then from top to bottom.
• In this way, one cycle of Makarasana is completed.
• Do this process about 10 times or as per your capacity.

Benefits of doing Makarasana

• This asana stretches the muscles of the back, neck, and shoulders, which relieves the stiffness in the back and provides relief from several problems related to the back.
• This asana effectively relieves body pain.
• Makarasana is very beneficial for the spinal cord. Regularly practicing it makes the spinal cord flexible.
• Makarasana is extremely beneficial in the treatment of heart diseases.
• This asana provides peace to the mind by reducing anxiety, tension, and headaches.
• This asana is very beneficial for asthma patients.
• Makarasana is very beneficial for keeping the digestive system healthy because its practice puts a strain on the abdominal muscles due to which all the abdominal organs are nourished. Thus, it helps in improving digestion by stimulating the abdominal organs.

Take these precautions while doing Makarasana

• Do not practice Makarasana repeatedly as it puts a strain on the muscles.
• Do not practice this asana if there is any kind of injury or acute pain in the waist, back, or neck.
• Avoid doing Makarasana in the case of injury to any part of the body.
• People with high blood pressure should avoid this practice.

According to Yoga Shastra, "Natarajasana" is one of the important asanas, also known as dancer's posture. Its continuous practice brings many health benefits to the body. The yoga practice of Natarajasan also provides good stretching for the body. Through this article, let us get a deep idea of the process, benefits, and precautions of doing Natarajasana.

What is Natarajasana?

Natarajasana is a form of yoga whose name is believed to be the dancer form of Lord Shiva mentioned in mythology. It is derived from three words of the Sanskrit language. The first is "nata," which literally means "dance," the second "raj," meaning "king," and the third "asana," which means posture. Nataraja Mudra is the dance posture of the Lord. Hence, it is known as Natarajasana. Apart from this, Natarajasana is also considered as one of the main postures of Indian classical dance Bharatanatyam. That's why this posture is also called Lord of the Dance Pose or Dancer Pose. To do this asana, it is very important to keep the body balanced.

Benefits of doing Natarajasana

• This asana balances the nervous system.
• Its regular practice develops control over the body.
• This asana strengthens the arms, shoulders, legs, and lower back by generating stretch.
• This yoga practice strengthens the muscles of the thighs, calves, and ankles.
• It also helps in increasing concentration & keeps the brain healthy.
• By doing this asana, stress is reduced.
• Natarajasana is also effective for knee pain.
• Its regular practice helps in reducing weight.

Process of doing Natarajasana

• First of all, stand straight in a flat place.
• Then take a long breath, bend the left leg from the knee, and take it backward. Simultaneously hold the toe with your left hand.
• After this, raise your left leg as high as possible.
• During this, balance the weight of the whole body on the right leg.
• Then tilt your upper body forward.
• Pay attention not to disturb the balance of the body during this time.
• Now straighten your right hand forward and try to pull lightly.
• Remain in this posture for a few seconds or as per your capacity.
• Then slowly come back to your original position.
• Repeat the same process with the other leg, i.e., from the opposite direction.
• Do this asana cycle about 3 to 4 times.

Take these precautions while doing Natarajasana

• Do not put excess pressure on the body during any kind of yoga practice.
• People with low blood pressure should avoid this asana.
• If someone has pain in the neck or shoulders during this asana, then they should avoid doing this asana.
• If there is any problem in the waist while doing this yoga practice, then immediately stop doing this asana and consult a yoga specialist.

Naukasana derives from two Sanskrit words. The first is 'Nauka', which means boat, and the second, 'Asana', means posture or pose. Therefore, in Naukasana, the practice of this yogasana, the person's body comes into the posture of a boat. Hence, it is known as Naukasana or Boat Pose. This asana is a medium-grade yoga posture performed on the back, which has been practiced since ancient times.

Naukasana is considered one of the asanas that provide strength and concentration. Apart from this, the practice of Naukasana also has many health benefits. This asana has many health benefits, ranging from reducing belly fat to strengthening the spine and improving the functioning of the lungs. Therefore, Naukasana must be included in your daily routine.

Benefits of Naukasana

• This asana strengthens the arms, thighs, and shoulders.
• With its continuous practice, one gets rid of back and neck pain.
• This yoga practice strengthens the abdominal muscles, hips, and spine and makes the body flexible.
• This asana stimulates the kidneys, intestines, thyroid and prostate glands.
• Regularly practicing this asana reduces physical fatigue, anxiety, and stress.
• Naukasana also helps to burn fat, which helps in reducing weight.
• Naukasana strengthens the digestive system. Along with this, it relieves many problems related to the digestive system, like constipation, gas, and acidity.

Method of doing Naukasana

• Lay a yoga mat on a flat surface and lie down on it.
• Place your hands next to your thigh and keep your body straight.
• Now stay in a relaxed position and breathe normally.
• After this, take both your hands backwards and place them on the ground a little behind your hips.
• Now while breathing slowly, try to lift your head, legs, and whole body up to 45 degrees from the ground.
• Note that during this, the spine should be absolutely straight.
• Now bring your thighs and navel closer together, such that the body comes into a boat position.
• After this, lift your ankles and bring them in line with your eyes.
• During this, the body will appear in the shape of a boat or V.
• Now breathing normally, stay in this posture for about 10 to 20 seconds.
• As the next step, exhale slowly and come back to your original position.

Take these precautions while doing Naukasana

• If someone has back pain or spinal disease, then they should avoid this practice.
• Do not do this asana with the problem of hernia.
• If a person has low blood pressure or any other heart related problem, then avoid this practice.
• People suffering from asthma, severe headaches or migraines should avoid practicing this asana.
• Women should not do this asana during pregnancy and menstruation.

Padmasana is a sitting yoga practice which is derived from the Sanskrit words “Padma”, i.e., lotus flower, and “Asana”, meaning posture. During this asana, the person's body comes in the shape of a lotus. The lotus has a lot of religious importance in Indian culture. It is believed that sitting in Padmasana posture removes many physical and mental problems.

How to practice Padmasana

• Sit on a mat or rug and spread your legs.
• While breathing in, keep your waist and neck straight.
• Breathe in and bend your right leg, placing the heel on the left thigh in such a way that the heel comes near the navel.
• Similarly, lift the other leg and place it on the right thigh in such a way that both the heels meet near the navel.
• Note that the knees of both feet should be V from the ground.
• During this, keep your elbows straight.
• Now sit in this posture for some time or as per your capacity.
• Continue the process of inhaling and exhaling normally in this posture.

Benefits of doing Padmasana

• By doing this asana, the flexibility of the knees and hips increases.
• This asana provides strength by stretching the knees and ankles.
• This asana provides peace to the mind.
• It heals the digestive system.
• With its continuous practice, memory power and the sense of thought increase.
• This asana stimulates the stomach and bladder.
• It helps remove physical fatigue and gets you better sleep.
• This asana helps in relieving the discomfort during menstruation and sciatica.
• Regularly sitting in this posture during pregnancy makes childbirth easier and reduces labor pain.
• According to mythology, all kinds of diseases are cured by regularly practicing Padmasana. At the same time, it also awakens the Kundalini.

Take these precautions while doing Padmasana

• Do Padmasana for the first time only under the supervision of a yoga expert.
• People suffering from knee or ankle pain should not do it.
• Pregnant women should practice Padmasana only under the supervision of a yoga expert.

The word Paschimottanasana is derived from the Sanskrit words "Paschim" and "Uttan", where "Paschim" means the west or back side of the body and "Uttan" means stretch. Therefore, Paschimottanasana is a Namaskar pose done by connecting the hands not from the front, but from the back side. Perhaps that is why this asana is also known as Paschim Namaskar in colloquial language, and other names for this asana are Seated Forward Bend or Intense Dorsal Stretch pose. The continuous practice of this asana stretches the shoulders and the muscles around them, making the body flexible and disease free.

Steps of doing Paschimottanasana

• Lay a yoga mat on the ground and stand on it.
• Make sure that there is a little gap between both of your feet while standing.
• Now leave your hands loose and keep them straight down.
• Slightly bend your knees and move both your hands backwards.
• Now take a long breath and bend the wrists of both your hands.
• Make sure to keep the hands close to the spine, and the back should be straight.
• Now join both your hands together and make a Namaskar posture.
• Stay in this posture for 25 to 30 seconds or according to the capacity and close the eyes.
• After that, open your eyes and slowly come to your normal posture.
• Repeat this asana 4 to 5 times or as per your convenience.

Benefits of Paschimottanasana

• Sitting in the same posture continuously, working in the office for a long time, bad posture, or sleeping leads to stiffness in the back. The Paschim Namaskar is extremely beneficial in this situation as it helps to stretch the muscles of the upper back, joints, and shoulders, thereby reducing back stiffness.
• With the continuous practice of this asana, the extra fat from the shoulders, back, and arms is reduced, leading to toned muscles.
• It also helps to relieve back pain.
• Paschim Namaskar is extremely beneficial in reducing weight, as it increases metabolism.
• This asana provides peace of mind by reducing stress.
• Paschimottanasana is very beneficial for the spinal cord as it makes the spinal cord flexible.
• This asana proves beneficial for people suffering from thyroid related problems.
• Paschim Namaskar Yoga is beneficial for indigestion or other digestive system related problems.

Precautions for doing Paschimottanasana

• Do not practice this asana if you have any kind of injury in your hands or shoulders.
• People suffering from diarrhea or low blood pressure should avoid this practice.
• Pregnant women should avoid practicing this asana.

You must have heard, seen, and done many yoga asanas. One of these asanas is Pawanmuktasana, which removes problems related to digestion. This is a yoga practice that helps in expelling excess gas from the stomach. Apart from this, Pawanmuktasana also has several other health benefits. It is beneficial in curing intestinal problems, removing back pain, reducing fat and providing mental benefits, etc.

What is Pawanmuktasana?

Baddha Konasana is a yoga posture done while sitting. It is made up of two words. First is "Baddha", which literally means "tied", and second is "kona,” which means “corner." This asana is similar to the butterfly pose. But there is a big difference between these two asanas. In butterfly posture, both the legs have to be bent up and down, whereas in Baddha Konasana this is not the case. In this posture, balancing the body and keeping both feet close to the hips, one has to sit with the mind focused. Most of you must have seen shoe-knotting cobblers working in this posture. That is why this asana is also called Cobbler Pose. Many physical and mental problems are removed by regular practice of this asana.

Method of doing Baddha Konasana.

• First of all, straighten the legs and sit on the yoga mat, or start with Dandasana posture.
• After that, bend your knees and join both your feet together. Keep in mind that both the soles of the feet should touch each other.
• Now bring your heels as close as possible to your stomach.

Version 1

• Press the knees down with your hands so that they touch the ground.
• Pay attention not to put more pressure on your knees than your physical capacity.
• If the knee does not touch the ground in the beginning. Be patient in this position. With continuous practice, the knees will touch the ground. This increases the flexibility of the body.

Version 2

• Do this version only when the knees touch the ground.
• Now hold the feet with both your palms.
• After that, bend forward from the hip joints.
• Try to bend down until the head touches the ground. Don't force it, it may take a few weeks or months for this to happen.
• Continue this practice for at least 30 or 60 seconds.
• Come back to your original state.

Health benefits of Baddha Konasana

• Regular yoga practice of Baddha Konasana has some amazing benefits for the body. Its benefits are as follows:
• It works to improve blood circulation throughout the body.
• This asana strengthens the spine, thighs, and hips.
• Baddha konasana provides flexibility by creating a stretch in the knees, inner thighs, and spine.
• This asana reduces stress and fatigue.
• It improves the bladder, kidney, prostate gland, and abdominal organs.
• It helps cure menstrual problems.
• Asthma, infertility, and other incurable diseases are also cured by regularly practicing it.

Precautions while doing Baddha Konasana

• Avoid this asana in case of severe pain or injury in the knees.
• People with severe back pain or sciatica should avoid doing Baddha Konasana.
• Avoid this yoga practice during menstruation.