YOGA ASANAS AND ITS BENEFITS ! (PASASANA, VATAYANASANA, AGNISAR )

PASASANA

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THIS ASANA IS TRADITIONALLY SAID TO BE THERAPEUTIC FOR HUMAN DIGESTIVE SYSTEM AND IMPROVES BODY POSTURE. IT HELPS MILD BACK, SHOULDER AND NECK STRESS, AND TREATS MENSTRUAL DISCOMFORT.

METHOD : SIT ON A YOGA MAT AND GENTLY BEND YOUR KNEES SUCH THAT YOU ARE SQUATTING ON THE FLOOR, AND YOUR SITTING BONES COME CLOSE TO YOUR HEELS AS YOUR TORSO RESTS AGAINST YOUR THIGHS. IF YOU FIND IT HARD TO SQUAT WITH YOUR FEET FLAT ON THE GROUND, USE A FOLDED BLANKET UNDER YOUR HEELS TO MAKE THE SQUATTING EASIER. STARTING AT THE BELLY, TWIST TO YOUR RIGHT AND EXTEND YOUR LEFT ARM TO BRING ITS UPPER PART TO THE OUTSIDE OF THE RIGHT KNEE. THEN TURN YOUR PALM DOWN AS YOU BEND YOUR ELBOW TO WRAP THE FOREARMS AROUND THE RIGHT SHIN. STRETCH OUT YOUR RIGHT HAND AND SWEEP IT TO THE BACK. HOLD YOUR LEFT WRIST WITH YOUR RIGHT HAND. TURN YOUR HEAD TO THE RIGHT, AND PULL YOUR SHOULDER BLADES BACKWARD SUCH THAT THEY ARE TOWARDS EACH OTHER. AS YOU BREATHE, LIFT AND LENGTHEN YOUR STERNUM THROUGH THE TOP OF YOUR HEAD. TWIST YOUR BODY FURTHER AS YOU EXHALE, GOING FORWARD WITH YOUR LEFT RIBS. HOLD THE POSE FOR TWISTING TO YOUR LEFT.

BENEFITS : IT IS VERY HELPFUL IN KEEPING MENSTRUAL CYCLE REGULAR. VERY EFFECTIVE IN LOW BACK AND NECK PAIN.

VATAYANASANA

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THE ASANA WAS BEING PRACTICE BY YOG GURU "VATAYANA" HENCE, THE NAME.

METHOD : STAND STRAIGHT IN TADASANA. BOTH HEELS AND KNEES SHOULD TOUCH EACH OTHER. NOW BEND THE RIGHT LEG UPWARD AT THE KNEE SO THAT THE HEEL OF YOUR RIGHT FOOT IS TOUCHING YOUR GROIN AND THE TOES ARE PLACED ALONG THE BASE OF YOUR LEFT THIGH. BEND YOUR KNEE SO AS TO LOWER YOUR BODY TILL THE FOLDED RIGHT KNEE IS RESTING ON THE GROUND. YOU ARE NOW STANDING ON YOUR LEFT FOOT AND RIGHT KNEE. RAISE BOTH YOUR ARMS AND BEND YOUR ELBOWS SO THAT YOUR FOREARMS ARE POINTING UPWARD. KEEP YOUR LEFT ELBOWS SO THAT YOUR FOREARMS ARE POINTING UPWARD. KEEP YOUR LEFT ELBOW IN THE CROOK OF YOUR RIGHT ELBOW AND ENTWINE YOUR RIGHT FOREARM AROUND YOUR LOWER LEFT ARM.

THE PALMS OF YOUR HANDS SHOULD BE TOGETHER IN THE NAMASKAR POSITION. HOLD THIS POSE FOR AS FAR AS POSSIBLE AND THEN RETURN TO YOUR NORMAL POSITION. HOLD THIS POSE FOR AS FAR AS POSSIBLE AND THEN RETURN TO YOUR NORMAL POSITION. REPEAT THE POSE FOR THE OPPOSITE SIDE, STANDING ON YOUR RIGHT FOOT AND LEFT KNEE. THIS COMPLETES ONE SET. INITIALLY, YOU PRACTICE THIS ASANA FOR TWO TIMES EACH SIDE.

BENEFITS : THE ASANA STREGTHENS THE MUSCLES OF LEGS AND HELPS WITH OVERALL BODY BALANCE. IT RELIEVES HERNIA, NECK PAIN, AND BACK PAIN. IT RELIVES DISORDERS OF FREQUENT URINATION, PREMATURE EJACULATION. IT REMOVES STIFFNESS IN THE SACROILIAC JOINT, STIFFNESS AND PAIN ASSOCIATED WITH ARTHRITIS. IT ALSO ENHANCES CONCENTRATION AND KEEPS MIND STABLE.

NOTE : THIS ASANA IS KNOWN TO BE ONE OF THE TOUGHEST OF ALL ASANAS. SO MAKE SURE YOU DON'T RUSH INTO BENDING OR TWISTING THE BODY PARTS. WOMEN AND THOSE SUFFERING FROM ARTHRITIS SHOULD NOT DO THIS ASANA. IT IS IMPORTANT THAT YOU PRACTICE THIS ASANA UNDER THE GUIDANCE OF A TRAINED AND EXPERIENCED YOGA GURU.

AGNISAR

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METHOD : YOU CAN PERFORM AGNISAR IN PADMASANA OR SUKHASANA OR EVEN IN STANDING POSITION. STAND ERECT, WITH THE LEGS SLIGHTLY APART, BENDING FORWARD AND BENDING THE KNEES. PLACE BOTH HANDS ON THE THIGHS. THE BACK IS STRAIGHT, THE HEAD UPRIGHT, ALLOW THE ABDOMINAL MUSCLES TO RELAX, MOVE THE NAVEL INWARDS AND EXHALE. INHALE DEEPLY THROUGH THE NOSE AND EXHALE FULLY THROUGH THE MOUTH WHILE SLIGHTLY. HOLD FOR A MOMENT THEN BEGIN TO SNAP THE ABDOMEN BACKWARDS AND FORWARD 8-10 TIMES HOLDING THE BREATH. BREATHE OUT BEFORE IT BECOMES TOO UNCOMFORTABLE. THIS IS ONE ROUND, COMPLETE 2 ROUNDS INITIALLY. IT'S VERY COMMON AT FIRST FOR THE ABDOMINAL MUSCLES TO GET TIRED QUICKLY. THIS IS A SURE SIGN OF WEAK AGNI. THE PRACTICE SHOULD BE RELAXING AND STIMULATING AND YOU SHOULD BE ABLE TO FEEL THE HEAT IN YOUR BODY.

AFTER A SHORT TIME YOU WILL GAIN STRENGTH IN THE ABDOMINAL AREA AND IT WILL BECOME VERY EASY TO INCORPORATE INTO YOUR DAILY PRACTICE.

BENEFITS : AGNISAR KRIYA ELIMINATES MADAGNI FROM THE BODY AND CREATES JATHARAGNI. THIS ASANA IS KNOWN TO BE A MIRACULOUS REMEDY FOR CONSTIPATION. EXCELLENT FOR THE HEALTH OF THE ABDOMINAL ORGANS AND THE DIGESTIVE SYSTEM, AGNISAR WORKS WONDERS ON A SLUGGISH LIVER AND KIDNEYS. IT REMOVES SEVERAL GASTRO-INTESTINAL COMPLAINTS SUCH AS EXCESSVE GAS, HYPERACIDITY, INDIGESTION ETC. THE ASANA MASSAGES THE ABDOMINAL ORGANS AND MAKES FOR AN EXCELLENT PRACTICE TO DEVELOP CONTROL OVER THE SLUGGISH ABDOMINAL MUSCLES AND DIAPHRAGM. WOMEN GET RELIEF FROM MENTRUAL PROBLEMS AND OBESITY.

NOTE : DO NOT RUSH INTO FINISHING THE ASANA INITIALLY. AGNISAR SHOULD ALWAYS BE PERFORMED ON AN EMPTY STOMACH. THOSE SUFFERING FROM HIGH BLOOD PRESSURE, HEART PATIENTS AND HAVING SWOLLEN INTESTINES SHOULD AVOIDE THIS ASANA.

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SINHASANA (LION POSE)

THIS ASANA ENHANCES THE BEAUTY OF YOUR FACE, AND HELPFUL IN TONSILS, THYROID AND OTHER THROAT PROBLEMS. THIS POSITION EVEN DETOXIFIES YOUR BODY. THIS ASANA IS HIGHLY BENEFICIAL IN SHUTTERING.

METHOD : SIT WITH YOUR KNEES BENT AND SPREAD THE KEES. MAKE A BOW OF THUMB AND SOLE, THEN SIT ON THAT. PUT YOUR HEELS UNDER BUTTOCKS. IF YOU ARE UNABLE TO SIT IN THE BOW POSE THEN LIE IN ANY POSITION. STRENGTHEN YOUR BODY AND GAZE TOWARDS FRONT. TAKE NORMAL BREATHING.

BENEFITS : THIS ASANA IS PERFECT FOR ENHANCING THE BEAUTY OF FACE. A GREAT WORKOUT FOR LADIES, IS STRENGTHENS LEGS AND NECK REGION.

NAVASANA (BOAT POSE)

THE ASANA STENTHENS THE ABDOMINAL MUSCLES, THE LEGS AND THE PARTS OF STOMACH. IT RELIEVES STESS, IMPROVE DIGESTION AND AID THE LOWER ABDOMINAL ORGANS, KIDNEY, THYROID, PROSTATE AND INTESTINES AND EVEN WORKS ON THE UPPER ABDOMINAL ORGANS, PANCREAS, GALL BLADDER, SPLEEN AND LIVER.

METHOD : SIT ON THE FLOOR WITH YOUR LEGS STRAIGHT IN FRONT OF YOU. PRESS A LITTLE BEHIND YOUR HIPS, FINGERS POINTING TOWARDS THE FEET, AND STREGTHEN THE ARMS. LIFT THROUGH THE TOP OF THE STERNUM AND LEAN BACK SLIGHTLY. SIT ON THE "TRIPOD" OF YOUR TWO SITTING BONES AND TAILBONE. EXHALE AND BEND YOUR KNEES, THEN LIFT FEET OFF THE FLOOR, SO THAT THE THIGHS ARE ANGLED ABOUT 45-50 DEGREES RELATIVE TO THE FLOOR. LENGTHEN YOUR TAILBOE INTO THE FLOOR AND LIFT YOUR PUBIS TOWARD YOUR NAVEL. IF POSSIBLE, SLOWLY STRAIGHTEN YOUR KNEES, RAISING THE TIPS OF YOUR TOES SLIGHTLY ABOVE THE LEVEL OF YOUR EYES. IN CASE, YOU FIND IT DIFFICULT, REMAIN WITH YOUR KNEES BENT, PERHAPS LIFTING THE SHINS PARALLEL TO THE FLOOR. AT FIRST STAY IN THE POSE FOR 10-20 SECONDS. GRADUALLY INCREASE THE TIME OF YOUR STAY TO 1 MINUTE. RELEASE THE LEGS WITH AN EXHALATION AND SIT UPRIGHT ON AN INHALATION.

BENEFITS : RELIEVES STRESS ANE TONES ABDOMINAL MUSCLES.

URDHVA PRASARITA PADASANA (UPWARD EXTENDED FEET POSE)

THIS ASANA STRENGTHENS YOUR ABDOMEN AND BEAUTIFY IT. IT HELPS IN REMOVING FAT AROUND YOUR ABDOMEN AND ENHANCES ITS BEAUTY. URDHVA PRASARITA PADASANA ALSO HELPS IN RELIEVING GAS RELATED PROBLEMS.

METHOD : LIE STRAIGHT ON YOGA MAT (ON YOUR BACK). PLACE YOUR ARMS ALONG YOUR SIDES OR EXTEND THEM BEHIND YOUR HEAD. RAISE YOUR STRAIGHT LEGS VERTICAALLY UP IN THE AIR. TIGHTEN YOUR KNEES AND DRIVE YOUR TOES DOWN. PUT YOUR HANDS UNDER YOUR THIGHS IF YOU FEEL ANY DIFFICULTY. DO THIS FOR A MINUTE. LOOK STRAIGHT.

BENEFITS : THE ASANA HELPS TONING ABDOMEN AND MAKE IT BEAUTIFUL. YOUNG GIRS MUST DO THIS ASANA.

JATHRA PARIVARTASANA

(THE ABDOMINAL TWIST)

THIS ASANA BOOSTS THE FLEXIBILITY OF SPINE AND RELIEVES BACK PAIN AND STRAIN IN BUTTOCKS. IT KEEPS DIGESTIVE SYSTEM AND BLOOD CIRCULATION HEALTHY.

METHOD : LIE DOWN ON THE MAT AND EXTEND YOUR ARMS TOWARDS BOTH YOUR SIDES. YOU MUST KEEP YOUR SHOULDER ERECT. BREATHE OUT AND LIFT YOUR LEGS TOGETHER IN A WAY THAT THEY ARE PERPENDULAR TO THE GROUND. YOU MUST REMAIN IN THIS POSE FOR FEW MINUTES. BREATHE OUT AND SLOWLY TRY TO MOVE BOTH OF YOUR LEGS AT ONE PARTICULAR SIDE SO THAT THE TOES TOUCH THE GROUND MAKE SURE YOUR BACK IS LAID STRAIGHT IN THE FLOOR. TRY TO REMAIN IN THIS POSITION FOR FEW SECONDS. DEEP BREATHING. REPEAT THE SAME PROCESS ON THE OTHER SIDE.

BENEFITS : TREATS BACK PAIN EFFECTIVELY.

ARDHA MATSYENDRASANA

THIS ASANA ENHANCE SPINE FLEXIBILITY AND IMPROVES CENTRAL NERVOUS SYSTEM. IT IMPROVES DIGESTION AND STIMULATES THE ACTION OF HEART, KIDNEYS, LIVER, SPLEEN AND LUNGS.

METHOD : SIT ON A MAT, BEND THE LEFT LEG AND PLACE THE LEFT FOOT ON THE GROUND OVER THE RIGHT KNEE (IN A 45 DEGREE ANGLE). NOW BEND THE RIGHT LEG AND FOLD IT SO THAT IT IS RESTING ON THE GROUND WITH THE RIGHT HEEL NEAR THE LEFT BUTTOCK. BRING THE RIGHT HAND OVER THE LEFT LEG AND GRAB THE BIG TOE OF THE LEFT FOOT. INHALE AND EXHALING TWIST THE TRUNK OF THE BODY AS MUCH AS POSSIBLE, TURNING THE NECK SO THE GAZE IS OVER THE LEFT SHOULDER AND ENCIRCLE THE WAIST WITH THE LEFT HAND WITH THE PALM FACING OUTWARDS. CONTINUE TO MAINTAIN THE ASANA, BREATHING NORMALLY, NOW REPEAT ON THE OTHER SIDE.

BENEFITS : THIS ASANA IS VERY HELPFUL IN TONING THE SPINAL NERVES AND LIGAMENTS, AND IMPROVING DIGESTION. IT TAKES CARE OF WHOLE NERVOUS SYSTEM.

MALASANA (SQUAT POSE)

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MALASANA IS A SIMPLE ASANA TO PERFORM YET VERY POWERFUL FOR INTERNAL BODY FUNCTIONING. IT IS HIGHLY BENEFICIAL IN PROVIDING RELIEF FROM BACK PAIN. THE ASANA STRENGTHEN NECK AND ENERGIZES LOWER LEGS, AND ENHANCES ENERGY LEVEL. IT STRENGTHENS SPINE.

💟 METHOD : SQUAT WITH YOUR FEET AS CLOSE TOGETHER AS POSSIBLE (JUST AS YOU POSE IN INDIAN TOILET SEAT). SEPARATE YOUR THIGHS SLIGHTLY WIDER THAN YOUR TORSO. EXHALING, LEAN YOUR TORSO FORWARD AND FIT IT SNUGLY BETWEEN YOUR THIGHS. PRESS YOUR ELBOWS AGAINST YOUR INNER KNEES, BRINGING YOUR PALMS TO TOGETHER IN NAMASKAR MUDRA. HOLD ON TO THE POSITION FOR SOME TIME.

👀👀 BENEFITS : THIS ASANA IS VERY HELFUL IN SPINE HEALTH.

TOLOSANA (SCALE POSE)

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THE ASANA STRENGTHENS THE SHOULDERS MUSCLES, ARMS, AND ABDOMEN. TOLASANA AIMS AT PERKING THE BALANCE OF YOUR ARMS. IT IS ALSO VERY BENEFICIAL FOR EYES, MAKING THEIR POSITION PERFECT AND RELIEVES ITS PROBLEMS.

💟 METHOD : THE ASANA TURNS YOUR BODY INTO THE SPINE OF A PAIR OF SCALES. START BY SITTING IN PADMASANA OR LOTUS POSE. YOUR ARMS SHOULD REST ON THE FLOOR NEAR YOUR HIP REGION. NOW, PRESS YOUR PALM ON THE FLOOR, STRAIGHTEN YOUR HANDS, EXHALE, AND LIFT YOUR BODY UPWARD. DO NOT JERK, RATHER SLOWLY AND SLOWLY UPLIFT YOUR BODY. WHEN BODY HANGS IN AIR, TAKE DEEP BREATHS. THEN SETTLE DOWN ON MAT YOUR UPPER BODY AND RELEASE YOUR LEGS.

👀👀 BENEFITS : STRENGTHENS YOUR ARM, HELPFUL IN ARTHRITIS.

EKA PADA MALASANA

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THE POSE STRENGTHEN OUR ARMS. IT ALSO WORKS ON THE ABDOMINAL MUSCLES AND ENHANCES POWER OF THE SHOULDERS. IT ALSO ENHANCES YOUR MENTAL CAPABILITY.

💟 METHOD : STAND ON A MAT. KEEP YOUR BODY STRAIGHT. MOVE RIGHT UP IN THE AIR (FOLDED KNEE). HOLD THIS LEG WITH BOTH HANDS. YOU NEED TO HELP THE RIGHT LEG STAY IN THE AIR BY PROVIDING AMPLE SUPPORT WITH HANDS. YOU HAVE TO TAKE YOUR LEFT HAND TOWARDS YOUR BACK. AND ALWAYS KEEP YOUR RIGHT FEET UPWARD, WITH THE SUPPORT OF YOUR ARMS AND HANDS.

👀👀 BENEFITS : IT STRENGTHENS YOUR ARMS.

LOLASANA (PENDANT POSE)

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THE POSE HELPS ENHANCING INTERNAL POWER, MORAL, COURAGE, SELF-CONFIDENCE AND MENTAL BALANCE. IT IMPROVES CONCENTRATION AND INNATE ABILITY TO CONCENTRATE. THE ASANA BOOSTS SELF CONFIDENCE AND COURAGE.THIS POSE STRENGTHENS THE ARMS, WRITS, SHOULDERS, UPPER BACK AND ABDOMINAL MUSCLES.

💟 METHOD : SIT IN PADMASANA POSITION. KNEEL ON THE FLOOR WITH YOUR ANKLES CROSSED OVER EACH OTHER. ALLOW YOUR BUTTOCKS TO REST IN THE CRADLE OF YOUR HEELS. PLACE YOUR HANDS BESIDES YOUR FOLDED LEGS, A LITTLE AHEAD OF THE FOLDED LEGS. LEAN FORWARD AS YOU EXHALE, PUTTING PRESSURE ON YOUR HANDS. CURVE YOUR BACK AND SHOULDER BLADES AND PRESS YOUR SHOULDERS TOWARDS THE FLOOR. THIS WILL SLOWLY HELP YOU RAISE YOUR LEGS OFF THE GROUND AND STAY SUSPENDED IN THE AIR. STAY IN THE SAME POSITION FOR A FEW SECONDS.

👀👀 BENEFITS : HELPFUL IN DEVELOPING SELF-CONFIDENCE AND COURAGE.

BHARDWAJ ASANA

(BHARADVAJA'S TWIST)

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THE YOGASANA STRETCHES, NECK, SPINE, SHOULDERS, AND ARMS. IT IS VERY HELPFUL IN REDUCING STRESS.

METHOD : THIS ASANA IS VERY BENEFICIAL FOR YOUNG GIRLS. SIT DOWN ON A MAT AND KEEP THE LEGS BENT AT THE KNEES. DROP THEM TO THE LEFT, BRINGING THE FEET TO THE RIGHT HIP. TOP RIGHT FOOT END DOWN TO THE FLOOR. CRADLE AND LEFT ANKLE WITHING RIGHT FOOT ARCH. STRAIGHT. INSERT THE HAND UNDER THE RIGHT ARM STRAIGHT. INSERT THE HAND UNDER THE LEFT KNEE. RELEASE THE LEGS AND RETURN TO ORIGINAL POSITION. REPEAT ON THE LEFT SIDE.

BENEFITS : THIS ASANA IS VERY EFFECTIVE IN RELIEVING STRESS.

BHUJA PIDASANA

(SHOULDER PRESSING POSE)

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THE ASANA HELPS IN MAINTAINING PROPER BODY BALANCE AND STRENGTHENS ARMS, HANDS, SHOULDERS AND WRISTS. IT PROVIDES GREAT RELIEF IN DISEASES LIKE SCIATICA AND SLIP DISC.

METHOD :SIT ON A MAT. SQUAT PLACING YOUR FEET AT A DISTANCE SLIGHTLY LESS THAN THE DISTANCE BETWEEN YOUR SHOULDER WITH THE KNEES WIDE. ANGLE YOUR TORSO IN A FORWARD DIRECTION PLACING IT BETWEEN THE INNER THIGHS. AS YOU KEEP THE TORSO LOW, THE HIPS SHOULD BE RAISED TILL THE THIGHS BECOME ALMOST IN LINE WITH THE FLOOR. TRY AND PLACE THE UPPER LEFT SHOULDER AND ARM AS CLOSE AS POSSIBLE TO THE REAF OF THE LEFT THIGH, SLIGHTLY ABOVE YOUR KNEES. AS YOU COMPLETE THIS, KEEP THE LEFT HAND ON THE GROUND TOWARDS THE OUTER EDGE OF THE LEFT FOOT. THE SAME SET OF MOVEMENTS SHOULD THEN BE REPEATED WITH THE RIGHT SIDE WHICH WILL THEN CAUSE THE UPPER BACK TO ROUND.

PRESSING YOUR HANDS FLAT ON THE FLOOR, YOU SHOULD TRY AND LIFT YOUR WEIGHT USING YOUR HANDS. THE LIFTING OF THE FEET OFF THE FLOOR BY STRAIGHTENING OF THE ARMS IS AN ACCOUNT OF A SHIFT IN THE CENTER OF GRAVITY AND NOT SIMPLY BECAUSE OF RAW STRENGTH. HOLD ON A FEW SECONDS AND RELEASE YOUR BODY BACK ONTO THE FLOOR BY SLIGHTLY BENDING YOUR ELBOWS AND EXHALE.

BENEFITS : PROVIDES RELIEF FROM PAIN PERTAINING TO THE BACK AND WAIST.

BAKASANA (CRANE POSE)

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IT HELPS IN STRENGTHENING THE WRISTS AND ARMS. IT ALSO STRENGTHENS AND TONES VARIOUS MUSCLES AND ORGANS IN THE ABDOMINAL REGION. IT, THUS, HELPS IN MAINTAINING PROPER COORDINATION OF VARIOUS ORGANS, AND DEVELOPS CONCENTRATION.

METHOD : WHILE IN A SQUATTING POSITION ON A YOGA MAT, MAINTAING EQUAL DISTANCE BETWEEN BOTH THE KNEES AND KEEP THE FEET FLAT ON THE MAT. PLACE THE PALMS IN BETWEEN THE KNEES AND FLAT ON THE GROUND WHILE MAINTAINING THE KNEES AND ELBOWS AT THE SAME LEVEL. BEND THE TORSO FORWARD WHILE LIFTING BOTH THE LEGS UP SO THAT THE WHOLE BODY BALANCES SOLELY ON THE PALMS. WHILE IN THIS POSTURE, MAINTAIN A STRAIGHT GAZE SO THAT THE BODY BALANCES PROPERLY. WITH PRACTICE, YOUR POSITION WOULD BE LIKE THE CRANE. FINALLY, COME TO THE ORIGINAL POSITION, BRINING THE FEET DOWN ON THE GROUND.

BENEFITS : REGULAR PRACTICE IMPROVES CONCENTRATION, AND PROPER CO-ORDINATION OF BODY PARTS.

VASHISHTASANA

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THE ASANA STRENGTHENS WRISTS, THE MUSCLES OF THE ARMS, SHOULDERS, AND ABDOMEN. IT ALSO SUPPLE LEG MUSCLES AND DEVELOPS BETTER CO-ORDINATION OF BODY PARTS.

METHOD : SIT ON A YOGA MAT. KNEEL DOWN ON YOUR PALMS AND KNESS. INHALE AND LIFT KNEES UP BRINGING YOUR BODY FORWARD IN PLANK. GRIP THE FLOOR WITH TOES AND KEEP THE KNEES STRAIGHT. AND KEEP THE KNEES STRAIGHT. GENTLY RAISE THE RIGHT ARM AND ROLL ON LEFT SIDE SHIFTING THE BODY WEIGHT ON LEFT ARM AND FOOT FORM A STRAIGHT LINE SIDEWAYS WITH YOUR BODY AND PUSH OUR HIPS UP. KEEP LEFT ARM STRAIGHT BELOW SHOULDER. LIFT YOUR RIGHT LEG UP TOWARDS SKY. TILT YOUR NECK AND FOCUS YOUR GAZE UP. HOLD THE FINAL POSTURE FOR SOME TIME. REPEAT ON THE OTHER SIDE TO COMPLETE THE CYCLE.

BENEFTIS : IT ENHANCES EFFICIENCY AND AGILITY IN LEGS AND MAKES THEM STRONG.