HOW TO STRENGTHEN YOUR MUSCLES?

 

MOORDHASANA

PRACTICE

• STAND ERECT WITH THE FEET ABOUT A METRE APART.
• BEND FORWARD FROM THE HIPS AND PLACE THE HANDS IN FRONT OF THE FEET.
• THE WEIGHT OF THE BODY SHOULD BE EVENLY DISTRIBUTED AND SUPPORTED BY THE LIMBS.

STAGE 1

1. PLACE THE CROWN OF THE HEAD ON THE FLOOR BETWEEN THE HANDS.
2. RAISE THE ARMS AND TAKE HOLD OF ONE WRIST BEHIND THE BACK.

STAGE 2

1. RAISE THE HEELS AND BALANCE ON THE HEAD AND TOES.
2. THIS IS THE FINAL POSITION.
3. HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
4. REPLACE THE HANDS AND SOLES OF THE FEET ON THE FLOOR AND THEN RETURN TO THE UPRIGHT POSITION.
5. RELAX IN THE STANDING POSITION UNTIL THE BODY REGAINS ITS EQUILIBRIUM.

 

BREATHING

INHALE IN THE STANDING POSITION.

EXHALE WHILE BENDING FORWARD.

BREATHE NORMALLY WHILE HOLDING THE POSITION.

INHALE WHILE RETURNING TO THE STANDING POSITION.

DURATION

PRACTICE UP TO 3 ROUNDS. WHEN FIRST PRACTISING THIS ASANA HOLD THE POSE FOR A FEW SECONDS ONLY, THEN GRADUALLY, OVER A PERIOD OF A FEW WEEKS, EXTEND THE TIME TO THE MINUTE.

AWARENESS

PHYSICAL- ON THE SENSATION AT THE CROWN OF THE HEAD, IN THE NECK AND SPINE, ON THE BALANCE, AND ON THE BREATH.

SPIRITUAL - ON SAHASRARA CHAKRA.

SEQUENCE

AT THE END OF THE ASANA PROGRAM, BEFORE SIRSHASANA AND FOLLOWED BY TADASANA AS THE RECOMMENDED COUNTERPOSE.

INDICATION

PEOPLE WITH HIGH BLOOD PRESSURE, HEART CONDITIONS, INFLAMMATION OF THE EAR, WEAK EYE CAPILLARIES, SEVERE NEAR-SIGHTEDNESS, PROBLEMS IN THE PITUITARY OR THYROID GLANDS, TUBERCULOSIS, CEREBRAL OR OTHER THROMBOSIS, WEAK SPINE OR VERTIGO SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA HELPS IN CASES OF LOW BLOOD PRESSURE. IT BALANCES THE NERVOUS SYSTEM, STRENGTHENS THE NECK MUSCLES AND BRINGS A RIGH SUPPLY OF BLOOD TO THE BRAIN. AS A PRELIMINARY POSE TO SIRSHASANA, IT ACCUSTOMS THE BRAIN TO THE INCREASED INFLUX OF BLOOD AND THE CROWN TO SUPPORTING THE WEIGHT OF THE BODY.

VIPAREETA KARANI ASANA

PRACTICE

• LIE FLAT ON THE BACK WITH LEGS AND FEET TOGETHER IN A STRAIGHT LINE.
• PLACE THE HANDS AND ARMS CLOSE TO THE BODY WITH THE PALMS FACING DOWN.
• RELAX THE WHOLE BODY.
• RAISE BOTH LEGS, KEEPING THEM STRAIGHT AND TOGETHER.
• MOVE THE LEGS OVER THE BODY TOWARDS THE HEAD.
• PUSH DOWN ON THE ARMS AND HANDS, RAISING THE BUTTOCKS.
• ROLL THE SPINE FROM THE FLOOR, TAKING THE LEGS FURTHER OVER THE HEAD.
• TURN THE PALMS UP, BEND THE ELBOWS AND LET THE TOP OF THE HIPS REST ON THE BASE OF THE PALMS NEAR THE WRISTS.
• THE HANDS CUP THE HIPS AND SUPPORT THE WEIGHT OF THE BODY.
• RAISE THE LEGS TO THE VERTICAL POSITION AND RELAX THE FEET.
• IN THE FINAL POSITION, THE WEIGHT OF THE BODY RESTS ON THE SHOULDERS, NECK AND ELBOWS, THE TRUNK IS AT A 45 DEGREE ANGLE TO THE FLOOR AND THE LEGS ARE VERTICAL.
• NOTE THAT THE CHIN DOES NOT PRESS FIRMLY AGAINST THE CHEST.
• CLOSE THE EYES AND RELAX IN THE FINAL POSE FOR AS LONG AS IS COMFORTABLE.
• TO RETURN TO THE STARTING POSITION, LOWER THE LEGS OVER THE HEAD, THEN PLACE THE ARMS AND HANDS CLOSE TO THE BODY, PALMS FACING DOWN.
• SLOWLY LOWER THE SPINE, VERTEBRA BY VERTEBRA, ALONG THE FLOOR.
• DO NOT LIFT THE HEAD.
• WHEN THE BUTTOCKS REACH THE FLOOR, LOWER THE LEGS, KEEPING THEM STRAIGHT.
• RELAX THE BODY IN SHAVASANA.

BREATHING

INHALE WHILE IN THE LYING POSITION.

RETAIN THE BREATH INSIDE WHILE ASSUMING THE FINAL POSE.

ONCE THE BODY IS STEADY IN THE FINAL POSE, PRACTICE NORMAL OR UJJAYI BREATHING.

RETAIN THE BREATH INSIDE WHILE LOWERING THE BODY TO THE FLOOR.

DURATION

WHEN FIRST PRACTISING, HOLD FOR A FEW SECONDS ONLY, GRADUALLY INCREASING THE TIME OVER A PERIOD OF MONTHS TO AN OPTIMUM OF 3 TO 5 MINUTES FOR GENERAL HEALTH PURPOSES. THIS PRACTICE SHOULD BE PERFORMED ONLY ONCE DURING THIS ASANA PROGRAM.

OTHER DETAILS

AS FOR SARVANGASANA.

NOTES

THIS ASANA CAN BE A PREPARATORY PRACTICE FOR SARVANGASANA. IT IS HIGHLY RECOMMENDED AS IT GIVES SIMILAR BENEFITS TO SARVANGASANA WITH LESS PRESSURE ON THE NECK. TO BEGIN WITH, IT MAY BE NECESSARY TO BEND THE KNEES WHEN RAISING AND LOWERING THE LEGS.

THIS POSTURE PROVIDES THE BASIS FOR VIPAREETA KARANI MUDRA. 

SARVANGASANA 

PRACTICE

• LIE ON THE BACK ON A FOLDED BLANKET.
• CHECK THAT THE HEAD AND SPINE ARE ALIGNED AND THAT THE LEGS ARE STRAIGHT WITH THE FEET TOGETHER.
• PLACE THE HANDS BESIDE THE BODY WITH THE PALMS FACING DOWN.
• RELAX THE ENTIRE BODY AND MIND.
• CONTRACT THE ABDOMINAL MUSCLES AND, WITH THE SUPPORT OF THE ARMS, SLOWLY RAISE THE LEGS TO THE VERTICAL POSITION, KEEPING THEM STRAIGHT.
• WHEN THE LEGS ARE VERTICAL, PRESS THE ARMS AND HANDS DOWN ON THE FLOOR.
• SLOWLY AND SMOOTHLY ROLL THE BUTTOCKS AND SPINE OFF THE FLOOR, RAISING THE TRUNK TO A VERTICAL POSITION.
• TURN THE PALMS OF THE HANDS UPWARD, BEND THE ELBOWS AND PLACE THE HANDS BEHIND THE RIBCAGE, SLIGHTLY AWAY FROM THE SPINE, TO SUPPORT THE BACK.

• THE ELBOWS SHOULD BE ABOUT SHOULDER WIDTH APART.
• GENTLY PUSH THE CHEST FORWARD SO THAT IT PRESSESS FIRMLY AGAINS THE CHIN.
• IN THE FINAL POSITION, THE LEGS ARE VERTICAL, TOGETHER AND IN A STRAIGHT LINE WITH THE TRUNK.
• THE BODY IS SUPPORTED BY THE SHOULDERS, NAPE OF THE NECK AND BACK OF THE HEAD.
• THE ARMS PROVIDE STABILITY, THE CHEST RESTS AGAINST THE CHIN AND THE FEET ARE RELAXED.
• CLOSE THE EYES.
• RELAX THE WHOLE BODY IN THE FINAL POSE FOR AS LONG AS IS COMFORTABLE.
• TO RETURN TO THE STARTING POSITION, BRING THE LEGS FOWARD UNTIL THE FEET ARE ABOVE AND BEHIND THE BACK OF THE HEAD.
• KEEP THE LEGS STRAIGHT.
• SLOWLY RELEASE THE POSITION OF THE HANDS AND PLACE THE ARMS ON THE FLOOR BESIDE THE BODY WITH THE PALMS DOWN.
• GRADUALLY LOWER EACH VERTEBRA TO THE FLOOR, FOLLOWED BY THE BUTTOCKS, SO THAT THE LEGS RESUME THEIR INITIAL VERTICAL POSITION.
• LOWER THE LEGS TO THE FLOOR SLOWLY, KEEPING THE KNEES STRAIGHT.
• PERFORM THIS ACTION WITHOUT USING THE ARMS FOR SUPPORT.
• THE WHOLE MOVEMENT SHOULD COMBINE BALANCE WITH CONTROL SO THAT THE BODY CONTRACTS THE FLOOR SLOWLY AND GENTLY.
• RELAX IN SHAVASANA UNTIL THE RESPIRATION AND HEARTBEAT RETURN TO NORMAL.

BREATHING

INHALE IN THE STARTING POSITION.

RETAIN THE BREATH INSIDE WHILE ASSUMING THE FINAL POSE.

PRACTICE SLOW, DEEP ABDOMINAL BREATHING IN THE FINAL POSE.

RETAIN THE BREATH INSIDE WHILE LOWERING THE BODY TO THE FLOOR.

DURATION

WHEN FIRST PRACTISING, HOLD THE FINAL POSITION FOR A FEW SECONDS ONLY, GRADULLY INCREASING THE TIME OVER A PERIOD OF WEEKS TO AN OPTIMUM OF 3 TO 5 MINUTES FOR GENERAL HEALTH. THIS PRACTICE SHOULD BE PERFORMED ONLY ONCE DURING THE ASANA PROGRAM.

AWARENESS

PHYSICAL - ON THE VARIOUS SENSATIONS OF THE BODY ADJUSTING TO ITS INVERSION, ON CONTROL OF THE MOVEMENT, ON THE NECK OR THYROID GLAND, AND ON THE BREATH.

SPIRITUAL - ON VISHUDDHI CHAKRA.

SEQUENCE

SARVANGASANA IS IDEALLY PRACTISED IMMEDIATLY BEFORE HALASANA. AFTER HALASANA, EITHER MAYSYASANA, USHTRASANA OR SUPTA VAJRASANA SHOULD BE PRACTICED AS A COUNTERPOSE FOR HALF AND COMBINED DURATION OF SARVANGASANA AND HALASANA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY PEOPLE SUFFERING FROM ENLARGED THYROID, LIVER OR SPLEEN, CERVICAL SPONDYLITIS, SLIPPED DISC. IT SHOULD BE AVOIDED DURING MENSTRUATION AND ADVANSED OF PREGNANCY.

BENEFITS

IT TRANQUILLIZES THE MIND, RELIEVES MENTAL AND EMOTIONAL STRESS, AND HELPS CLEAR PSYCHOLOGICAL DISTURBANCE, BOOSTING THE IMMUNE SYSTEM. IT TONES THE LEGS, ABDOMEN AND REPRODUCTIVE ORGANS, DRAINING STAGNANT BLOOD AND FLUID, AND INCREASING CIRCULATION OF THESE AREAS.

VARIATION 1

• ASSUME SARVANGASANA.
• EXHALE AND LOWER ONE LEG FORWARD OVER THE BODY UNTIL IT IS HORIZONTAL TO THE FLOOR.
• THE OTHER LEG SHOULD BE VERTICAL.
• HOLD THE POSE FOR FEW SECONDS.
• INHALE, RETIRN THE LEG TO THE VERTICAL POSITION AND RESUME SARVANGASANA.
• REPEAT ON THE OTHER SIDE.

 

VARIATION 2

•  ASSUME SARVANGASANA.
• EXHALE, BEND THE HIPS FORWARD, AND LOWER BOTH AND STRAIGHT LEGS OVER THE HEAD UNTIL THEY ARE PARALLEL TO THE FLOOR.
• HOLD FOR A FEW SECONDS.
• INHALE AND RAISE THE LEGS TO THE VERTICAL POSITION.

VARIAION 3

• ASSUME SARVANGASANA.
• INHALE AND BEND THE RIGHT KNEE.
• PLACE THE RIGHT FOOT ON THE LEFT KNEE.
• EXHALE, BEND THE HIPS FORWARD AND PLACE THE RIGHT KNEE ON THE FOREHEAD.
• THE LEFT LEG SHOULD BE HORIZONTAL TO THE FLOOR.
• RETAIN THE BREATH INSIDE WHILE HOLDING THIS POSITION.
• RETURN TO SARVANGASANA.
• REPEAT ON THE OTHER SIDE.

PADMA SARVANGASANA

 

PRACTICE

• ASSUME SARVANGASANA.
• FOLD THE LEG INTO PADMASANA IN THE FINAL POSE.

VARIATION 

• SIT WITH THE SPINE STRAIGHT AND THE LEGS STRETCHED OUT IN FRONT OF THE BODY.
• PERFORM PADMASANA.
• LEAN BACK AND, CAREFULLY USING THE SUPPORT OF THE ELBOWS.
• LIE FLAT ON THE BACK.
• RELAX FULLY.
• RAISE THE FOLDED LEGS TO THE VERTICAL POSITION AND ASSUME SARVANGASANA.
• HOLD THE FINAL POSE FOR AS LONG AS IS COMFORTABLE.
• RETURN TO THE STARTING POSITION IN THE REVERSE ORDER.

BREATHING

BREATHE NORMALLY WHILE RELAXING, THEN INHALE DEEPLY AND RETAIN THE BREATH WHILE RAISING THE LEGS AND COMING INTO SARVANGASANA.

PRACTICE NORMAL BREATHING IN THE FINAL POSE, THEN INHALE AND RETAIN THE BREATH WHILE RELEASING BACK TO THE FLOOR.

DURATION

WHEN FIRST PRACTISING, HOLD THE FINAL POSITION FOR A FEW SECONDS ONLY, GRADULLY INCREASING THE TIME OVER A PERIOD OF WEEKS TO ABOUT 3 MINUTES. THIS PRACTICE SHOULD BE PERFORMED ONLY ONCE DURING THE ASANA PROGRAM.

AWARENESS

PHYSICAL - ON THE LEGS SPINE AND NECK, ON CONTROL OF THE MOVEMENT, AND ON THE BREATH.

SPIRITUAL - ON VISHUDDHI CHAKRA.

SEQUENCE

MATSYASANA, USHTRASANA OR SUPTA VAJRASANA SHOULD BE PRACTICED AS A COUNTERPOSE.

INDICATION

THIS ASANA IS FOR A STRONG AND HEALTHY BODY ONLY. THOSE WHO SUFFER FROM SCIATICA OR WEAK OR INJURED KNEE, ENLARGED THYROID, SHOULD NOT PRACTICE.

IT SHOULD BE AVOIDED DURING MENSTRUATION AND PREGNANCY. THIS ASANA SHOULD NOT BE ATTEMPTED UNTIL PADMASANA AND SARVANGASANA HAVE BOTH BEEN MASTERED.

BENEFITS

AS FOR SARVANGASANA, EXCEPT THAT FREE DRAINAGE OF BLOOD FROM THE LEGS IS IMPEDED, THEREFORE, IT IS NOT EFFECTIVE IN THE TREATMENT OF PILES OR VARICOSE VEINS.

HOWEVER, THIS ASANA GIVES AN ADDITIONAL STRETCH AND MASSAGE TO THE PELVIC REGION AND INTERNAL ORGANS. IT STRENGTHENS AND COORDINATES THE LEG MUSCLES AND IMPROVES THE SENSE OF BALANCE.

POORWA HALASANA

PRACTICE

• LIE ON THE BACK WITH THE LEGS AND FEET TOGETHER.
• PLACE THE ARMS CLOSE TO THE BODY, EIHER WITH THE PALMS OF THE HANDS FACING DOWN OR WITH THE HANDS MADE INTO FISTS AND PLACED UNDER THE BUTTOCKS.
• THIS IS THE STARTING POSITION.
• RAISE BOTH THE LEGS TO THE VERTICAL POSITION.
• THE BUTTOCKS SHOULD REST ON THE FLOOR OR ON THE FISTS.
• BRING THE FEET TOWARDS THE HEAD, MAKING A 45 DEGREE ANGLE BETWEEN THE LEGS AND TORSO.
• SEPARATE THE LEGS AS FAR AS IS COMFORTABLE AND THEN BRING THEM TOGETHER AGAIN.
• SLOWLY LOWER THE LEGS TO THE FLOOR, KEEPING THEM STRAIGHT.
• THIS IS ONE ROUND.
• PRACTICE 5 TO 10 ROUNDS. 

BREATHING

INHALE IN THE STARTING POSITION.

RETAIN THE BREATH INSIDE WHILE RAISING, SEPARATING, BRINGING TOGETHER AND LOWERING THE LEGS.

EXHALE AFTER RETURNING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON THE CONTROLLED MOVEMENT WITH THE BREATH OR ON THE THYROID GLAND.

SPIRITUAL - ON MANIPURA OR VISHUDDHI CHAKRA.

SEQUENCE

THIS POSE SHOULD BE FOLLOD BY A BACKWARD BENDING COUNTERPOSE SUCH AS BHUJANGASANA OR SHALABHASANA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY THOSE WHO ARE OLD OR INFIRM, SUFFERING FROM HERNIA, SCIATICA OR SLIPPED DISC.

BENEFITS

IT STRETCHES THE PELVIC, REGULATES THE KIDNEYS, ACTIVATES THE INTESTINES AND REMOVES EXCESS WEIGHT. IT IS A GOOD PREPARATORY POSE BEFORE ATTEMPTING HALASANA.

HALASANA

PRACTICE

• LIE FLAT ON THE BACK WITH THE LEGS AND FEET TOGETHER.
• PLACE THE ARMS BESIDE THE BODY WITH THE PALMS FACING DOWN.
• RELAX THE WHOLE BODY.
• RAISE BOTH LEGS TO THE VERTICAL POSITION, KEEPING THEN STRAIGHT AND TOGETHER, USING ONLY THE ABDOMINAL MUSCLES.
• PRESS DOWN ON THE ARMS AND LIFT THE BUTTOCS, ROLLING THE BACK AWAY FROM THE FLOOR.
• LOWER THE LEGS OVER THE HEAD.
• BRING THE TOES TOWARDS THE FLOOR BEHIND THE HEAD WITHOUT STRAINING, BUT DO NOT FORCE THE TOES TO TOUCH THE FLOOR.
• TURN THE PALMS UP, BEND THE ELBOWS AND PLACE THE HANDS BEHIND THE RIBCAGE TO SUPPORT THE BACK, AS IN SARVANGASANA.
• RELAX THE HOLD THE FINAL POSE FOR AS LONG AS ITS COMFORTABLE.
• RETURN TO THE STARTING POSITION BY LOWERING THE ARMS WITH THE PALMS FACING DOWN, THEN GRADUALLY LOWER EACH VERTEBRA OF THE SPINE TO THE FLOOR, FOLLOWED BY THE BUTTOCKS, SO THAT THE LEGS RESUME THEIR INITIAL VERTICAL POSITION.
• USING THE ABDOMINAL MUSCLES, LOWER THE LEGS TO THE STARTING POSITION, KEEPING THE KNEES STRAIGHT.

BREATHING

INHALE WHILE IN THE LYING POSITION.

RETAIN THE BREATH INSIDE WHILE ASSUMING THE FINL POSE.

BREATHE SLOWLY AND DEEPLY IN THE FINAL POSE.

RETAIN THE BREATH INSIDE WHILE RETURNING TO THE STARTING POSITION.

DURATION 

BEGINNGERS SHOULD HOLD THE POSE FOR 15 SECONDS, GRADUALLY ADDING A FEW SECONDS PER WEEK UNTIL IT CAN BE HELD FOR ONE MINUTE.

ADEPTS MAY HOLD THE FINAL POSE UP TO 10 MINUTES OR LONGER. ADOPTS MAY HOLD THE FINAL POSE UP TO 10 MINUTES OR LONGER.

AWARENESS 

PHYSICAL - ON THE ABDOMEN, RELAXATION OF THE BACK MUSCLES AND NECK, THE RESPIRATION, RELAXATION OF THE BACK MUSCLES AND NECK, THE RESPIRATION, OR THE THYROID.

SPIRITUAL - ON MANIPURA OR VISHUDDHI CHAKRA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY THOSE WHO SUFFER FROM HERNIA, SLIPPED DISC, SCIATICA AND HIGH BLOOD PRESSURE, ESPECIALLY ARTHRITIS OR THE NECK.

BENEFITS

THE MOVEMENT OF THE DIAPHRAGM WHICH TAKES PLACE DURING THE PRACTICE OF HALASANA MASSAGES ALL THE INTERNAL ORGANS, ACTIVATES THE DIGESTION, RELIEVING CONSTIPATION AND DYSPEPSIA, PROMOTES THE PRODUCTION OF INSULIN BY THE PANCREAS AND IMPROVES LIVER AND KIDNEY FUNCTION. IT REGULATES THE ACTIVITIES OF THE THYROID GLAND, WHICH BALANCES THE BODY'S METABOLIC RATE. IT ALSO IMPROVES IMMUNE SYSTEM.

VARIATION 2

• IN THE FINAL POSE, BEGIN TO THE TOES TOWARDS THE BACK OF THE HEAD, KEEPING THE LEGS STRAIGHT AND TOGETHER.
• TAKE HOLD OF THE TOES, KEEPING THE ARMS STRAIGHT.
• BREATHE NORMALLY FOR AS LONG AS IS COMFORTABLE IN THE FINAL POSE.

BENEFITS

THIS VARIATION STRETCHES THE SHOULDERS AND INCREASES FLEXIBILITY IN THE LUMBO-SACRAL REGION OF THE SPINE.

DRUTA HALASANA

PRACTICE

• LIE FLAT ON THE BACK WITH THE LEGS AND FEET TOGETHER.
• PLACE THE ARS CLOSE TO THE BODY WITH THE PALMS FACING DOWN.
• RELAX THE WHOLE BODY.
• PRESS DOWN ON THE ARMS.
• RAPIDLY ROLL THE LEGS OVER THE HEAD, KEEPING THE LEGS STRAIGHT, AND TOUCH THE FLOOR BEHIND THE HEAD WITH THE TOES.
• HOLD THE POSITION FOR 1 TO 2 SECONDS.
• ROLL THE BODY RAPIDLY BACK TO THE STARTING POSITION.
• IMMEDIATELY SIT UP AND BEND THE BODY FORWARD INTO PASCHIMOTTANASANA .
• KEEP THE LEGS STRAIGHT AND BRING THE KNEES TOWARDS THE FOREHEAD, HOLD THE TOES, FEET OR LOWER LEGS.
• THE PRACTICE SHOULD BE PERFORMED WITH AN EVEN FLOWING MOVEMENT.
• RESUME THE SEATED POSITION.
• THIS COMPLETES ONE ROUND.
• PRACTICE UP TO 10 ROUNDS.

BREATHING

INHALE AND EXHALE DEEPLY IN THE LYING POSITION BEFORE STARTING. INHALE ROLL BACKWARDS INTO HALASANA.

EXHALE COMING FORWARD INTO PASCHIMOTTANASANA.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE BACK AND COMPRESSION OF THE ABDOMEN, AND ON THE FLOW OF THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON MANIPURA CHAKRA.

INDICATION

DRUTA HALASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH HERNICA, SCIATICA OR OTHER BACK OR NECK AILMENTS, OR BY THOSE WITH HIGH BLOOD PRESSURE OR HEART AILMENTS.

BENEFITS

THIS PRACTICE HAS THE BENEFICIAL OF BOTH HALASANA AND PASCHIMOTTANASANA. IT STRENGTHENS THE BACK AND ABDOMINAL MUSCLES, ACTIVATES INTESTINAL PERISTALSIS, IMPROVING DIGESTION AND REMOVING CONSTIPATION. 

NOTES'

THE BODY SHOULD BE COMPLETELY STRETCHED OUT IN THE LYING POSITION BEFORE MOVING INTO EITHER HALASANA OR PASCHIMOTTANASANA. THIS ASPECT CAN EASILY BE OVERLOOKED AS THE MOMENTUM GATHERS. BE CAREFUL NOT TO STRAIN THE MUSCLES OF THE BACK OR LEGS DO NOT HIT AND BACK OF THE HEAD ON THE FLOOR.