BADDHA PADMASANA, UBHAY PADANGUSHTHASANA, URDHVA PRASARITA PADASANA, PARIVRTTA ARDHA CHANDRASANA (YOGA)

BADDHA PADMASANA

(LOCKED LOTUS POSE)

💟❤💟

THE ASANA GIVES LOT OF FLEXIBILITY OF THE LEGS AND STRENGTHENS YOUR ARMS. IT KEEPS YOUR SPINE WELL. THIS ASANA IS USEFUL IN CONSTIPATION AND IMPROVES DIGESTIVE SYSTEM.

METHOD : SIT IN THE PADMASANA (LOTUS POSE) AND KEEP YOUR FEET ON YOUR THIGHS, JUST CLOSE TO THE GROIN. PLACE YOUR RIGHT ARM BEHIND YOUR BACK AND REACH AROUND TILL YOUR RIGHT HAND IS CLOSE TO THE LEFT HIP. NOW BOW FORWARD A LITTLE, TWIST YOUR TRUNK TO YOUR RIGHT SIDE AND TRY TO GRASP THE RIGHT THUMB OF TOE, RESTING ON THE LEFT THIGH FIRMLY WITH THE INDEX FINGER AND THE MIDDLE FINGER. SIT STRAIGHT AND REMAIN IN THE POSITION FOR A FEW SECONDS. PLACE YOUR LEFT ARM BEHIND YOUR BACK, CROSSING YOUR RIGHT ARM AND TRY TO REACH AROUND TILL YOUR LEFT HAND IS CLOSE TO YOUR RIGHT HIP. NOW BEND FORWARD A LITTLE. TWIST YOUR TORSO TO THE LEFT AND BRING YOUR SHOULDER BLADES TOGETHER, TRY TO GRASP THE LEFT THIGH FIRMLY WITH THE FOREFINGER AND THE MIDDLE FINGER. SIT STRAIGHT AND REMAIN IN THE POSITION FOR A FEW SECONDS. NOW YOUR ARMS AND LEGS ARE TIGHTLY LOCKED. TRY TO KEEP YOUR HEAD, NECK AND SPINE STRAIGHT. YOUR KNEES SHOULD PRESS THE GROUND. LOOK STRAIGHT FORWARD AND BREATH NORMAL.

BENEFITS : IT ENHANCES FLEXIBILITY AND MOBILITY OF LEGS. STRENGTHENS THIGHS AND CALVES.

UBHAY PADANGUSHTHASANA

(DOUBLE BIG TOE POSE)

💟❤💟

THIS POSE STRENGTHENS THE WAIST, ANUS, STOMACH AND GENITAL ORGANS.

METHOD : NOW HOLD TOES WITH YOUR HANDS. SPREAD YOUR LEGS. NOW SLOWLY MOVE YOUR LEGS UPWARDS. TAKE CARE, THAT THE WHOLE WEIGHT SHOULD BE ON YOUR BUTTOCKS. LOOK TOWARDS SKY OR STRAIGHT.

BENEFITS : THIS IS A VERY GOOD ASANA FOR RELIEVIG PAIN OF STOMACH AND WAIST.

URDHVA PRASARITA PADASANA

(UPWARD EXTENTED FEET POSE)

💟❤💟

URDHVA PRASARITA PADASANA STRENGTHENS CALVES AND IMPROVES FLEXIBILITY OF LEGS. THE ASANA PROMOTES HEALTHY FUNCTIONING OF ABDOMEN AND THE ORGANS WITHIN. IT IS VERY HELPFUL IN MAINTAINING KIDNEY, LIVER AND BRAIN IN THE BEST OF THEIR CONDITION.

METHOD : STAND STRAIGHT ON A MAT. NOW LIFT RIGHT LEG STRAIGHT UPWARD AND HEAD DOWNWARD. PLACE LEFT HAND ON THE FLOOR.

TAKE THE RIGHT HAND TO THE LEFT LEG AND HOLD IT FROM THE CALF. KEEP YOUR EYES STRAIGHT BREATHE WELL AND REPEAT ON THE OTHER SIDE.

BENEFITS : STRENGHTHENS LEGS AND CALM MIND.

PARIVRTTA ARDHA CHANDRASANA (REVOLVED HALF MOON POSE)

💟❤💟

THE YOGASANA ENHANCES FLEXIBILITY AND MOBILITY OF JOINTS. IF STRENGTHENS THIGH MUSCLES AND IMPROVES COORDINATION OF VARIOUS ORGANS.

METHOD : STRAND STRAIGHT ON A MAT. PLACE ONE HAND ON THE MAT, DIAGONALLY OUT. RAISE ONE LEG UP. (THE LEG ON THE SAME SIDE AS THE SUPPORTING ARM). RAISE THE BACK LEG UP AND EXTEND THROUGH THE FOOT. TRY TO HORIZONTALLY ALIGN THE HIPS. THE HAMSTRINGS NEED TO BE FLEXIBLE.