DWI PADA VIPARITA DANDASANA (UPWARD FACING TWO-FOOT STAFF POSE)
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THE ASANA IS VERY HELPFUL IN STRENTHENING OUR BACK AND ENERGISES THE WHOLE BODY. IT ENHANCES FLEXIBILITY OF SPINE AND BOOSTS CONFIDENCE.
METHOD : YOU MUST THROW URDHVA DHANURASANA (WHEEL POSE) BEFORE DOING THIS ASANA. LIE DOWN FACE - UP WITH THE KNEES BENT AND THE SOLES OF THE FEET TOUCH THE GROUND. THE PALMS ARE POSITIONED ABOVE THE SHOULDERS, WITH THE FINGERS POINTING TOWARDS THE BODY. THE HIPS ARE LIFTED UP, AND THE CROWN OF THE HEAD RESTS ON THE GROUND. THE FOREARMS ARE LOWERED AND THE FINGERS INTERLACE BEHIND THE HEAD, AS IF SETTING UP FOR SIRSANA. THE CHEST PRESSES OUTWARD.
CHATURANGA DANDASANA
(FOUR LIMBED STAFF POSE)
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THE ASANA STRENGTHENS AND TONES THE ENTIRE BODY. IT TARGETS THE ABDOMEN, ARMS AND CHEST. IT STRENGTHENS THE WRISTS, BICEPS AND TRICEPS. IT STRENGTHENS YOUR SHOULDERS TOO.
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METHOD : LIE DOWN ON YOUR STOMACH. THE SHOULDER BLADES ARE PUSHED FIRMLY AGAINST YOUR BACK AND THAT YOUR TAILBONE IS PRESSED TOWARDS THE PUBIS. THE ARMS SHOULD BE COMPLETELY EXTENDED AND YOUR SPINE SHOULD BE ABSOLUTELY STRAIGHT. EXHALE AND BEND YOUR ELBOWS WHILE YOU LOWER YOUR BODY TOWARD THE GROUND. YOUR BODY SHOULD BE PARALLEL TO THE FLOOR AND YOUR HIPS SHOULD BE STRAIGHT. AVOID SPLAYING ELBOWS OUTWARDS BUT INSTEAD PUSH THEM BACK DOWNWARDS TOWARDS THE HEEL. HOLD ON TO THE POSITION. EXHALE AND LIE DOWN LIGHTLY ON THE FLOOR. RETURN TO NORMAL POSITION.
BENEFITS : THIS ASANA IS VERY USEFUL IN STRENGTHENING THE ARMS AND WRISTS . IT IS ONE OF THE BEST ASANAS TO TONE UP THE ABDOMEN. VERY MUCH BENEFICIAL FOR LADIES, YOUNG GIRLS AND TEENAGE GIRLS.
KAPOTASANA (PIGEON POSE)
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MAKES THE BACK LIGHTER AND MORE FUNCTIONAL, AND OPENS UP THE CHEST AREA. IT STRENGTHENS THE MUSCLES OF BACK AREA AND ENHANCES FUNCTIONING OF NECK AND STOMACH.
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METHOD : USING YOUR HANDS AND KNEES, SIT ON THE FLOOR A WAY TO FORM A TABLE OUT OF YOUR BODY. TRY FOLDING THE RIGHT KNEE AND BRING IT TO THE CENTER OF THE BODY. PUSH THE RIGHT LEG TOWARDS LEFT. GRADUALLY PUSH LEFT LEG BACKWARDS. MAKE SURE, THE UPPER PART OF LEFT LEG TOUCHES THE FLOOR. BRING THE ABDOMEN DOWN SLOWLY.
BENEFITS : BROADENS CHEST AREA AND PROVIDES STRENGTH TO IT.
EKPAD RAJA KAPOTASANA
(KING PEGEON POSE)
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IT MAKES AN ABSOLUTELY GORGEOUS POSE. THE ASANA STRENGTHENS AND BENEFITS THE ENTIRE BODY. REGULAR PRACTICE OF THIS EXERCISE HELPS REGULATE BODY HORMONES.
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METHOD : THE FINAL POSITION APPEARS THE WAY KING OF PIGEONS RESTS. SIT ON A MAT. PUSH LEFT LEG BACKWARDS AND BEND IT AT THE KNEE. SLIDE YOUR RIGHT KNEE FORWARD. RAISE BOTH HANDS AND SLOWLY PUSH THEM BACKWARDS TILL YOU ARE ABLE TO HOLD FINGERS TO LEFT LEG. REPEAT ON THE OTHER SIDE.
BENEFITS : IT ENHANCES STRENGTH AND FUNCTIONING OF THE WHOLE BODY. THE ASANA IS VERY HELPFUL FOR TEENAGE AND YOUNG GIRLS.
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