These asanas aim at increasing the blood flow to the head and the skull. As you practice them you will feel an increased flow of blood to your head. Bring your focus to it and hold the positions for 30 seconds, with complete concentration on your head.
Caution: Those with hernia, high blood pressure or spinal injury shouldn’t try Exercise 3
Exercise 1
• Lie down on your back with arms by your side. Slowly raise both legs to a 90 degree angle
• Lift your hips and back off the floor, lower your legs towards your head and support your hips with both hands
• Slowly lower your hands towards the shoulders and bring the legs back to a 90 degree angle
• Support the whole body from the shoulders so that the body and the legs are in a straight line. Keep your chin pressed against the chest
• Hold the position for 30-60 seconds, breathing normally
• Gradually lower your back and legs without straining them.
Exercise 2
• Sit with both legs stretched out and the back straight
• Bend one leg, place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin
• Lean back on the elbows and lower your head
• Bend your elbows behind the head and place your palms on the floor
• Apply pressure on your palms to raise your head and shoulders and balance with the crown of your head. Hold your toes with the fingers
• Hold the position for 10-30 seconds
• Release the toes, elbows, head and shoulders n Prop yourself up on elbows and straighten both arms one at a time to return to the starting position.
Exercise 3
• Lie flat on your back with arms by your side
• Slowly raise your legs to a 90 degree angle
• Lift your hips and support them with your hands, as shown
• Hold the position for 10-30 seconds, breathing normally
• Slowly come back to the starting position.
Exercise 4
• Sit back on your heels
• Grasp the lower calves just above your ankle
• Slowly bend forward, placing the crown of the head on the floor, as shown
• Raise your hips till your thighs are vertical and your chin presses against the chest
• Hold the position for 5-20 seconds, breathing normally
• Slowly raise your head and upper body, and sit back on your heels.
