WHAT IS THE SOLUTION FOR CONSTIPATION?

 

JANU SIRSHASANA

(HEAD TO KNEE POSE)

• SIT WITH THE LEGS OUTSTRETCHED AND THE FEET TOGETHER.
• BEND THE LEFT LEG, PLACING THE HEEL OF THE FOOT AGAINST THE PERINEUM AND THE SOLE OF THE FOOT AGAINST THE INSIDE OF THE RIGHT THIGH.
• KEEP THE LEFT KNEE ON THE FLOOR.
• PLACE THE HANDS ON TOP OF THE RIGHT KNEE, KEEPING THE SPINE STRAIGHT AND THE BACK MUSCLES RELAXED.
• THIS IS THE STARTING POSITION.
• SLOWLY BEND FORWARD, SLIDING THE HANDS DOWN THE RIGHT LEG, AND GRASP THE RIGHT FOOT.
• IT POSSIBLE, HOLD THE BIG TOE WITH THE INDEX FINGER, MIDDLE FINGER AND THUMB OF THE LEFT HAND AND THE OUTSIDE EDGE OF THE FOOT WITH THE RIGHT HAND.
• TRY TO TOUCH THE KNEE WITH THE FOREHEAD.
• THIS IS THE FINAL POSITION.
• KEEP THE BACK RELAXED AND DO NOT STRAIN.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• RETURN TO THE STARTING POSITION AND REST THE HANDS ON THE KNEES.
• CHANGE SIDES AND REPEAT WITH THE RIGHT LEG BENT AND THE LEFT LEG STRAIGHT.
• PRACTICE UP TO 5 TIMES WITH EACH LEG.

BREATHING

INHALE IN THE STARTING POSITION.

EXHALE WHILE BENDING FORWARD.

RETAIN THE BREATH OUTSIDE IF HOLDING THE FINAL POSITION FOR A SHORT TIME.

BREATHE NORMALLY IF HOLDING THE POSE FOR A LONGER TIME.

INHALE WHILE RETURNING TO THE STARTING POSITION.

OTHER DETAILS

AS FOR PASCHIMOTTANASANA.

BENEFITS'

THIS PRACTICE GIVES BASICALLY THE SAME BENEFITS AS PASCHIMOTTANASANA AS WELL AS LOOSENING UP THE LEGS IN PREPARATION FOR MEDITATION ASANAS.

NOTES

SOMETIMES KNOWN AS ARDHA PASCHIMOTTANASANA. IT MAY BE PRACTICED BEFORE PASCHIMOTTANASANA AS A PREPARATORY ASANA.

ARDHA PADMA PASCHIMOTTANASANA

PRACTICE

• SIT WITH BOTH LEGS OUTSTRETCHED.
• BEND THE LEFT LEG AND PLACE THE LEFT FOOT AS HIGH AS POSSIBLE ON THE RIGHT THIGH, TURNING THE SOLE OF THE FOOT UP.
• PRESS THE HEEL FIRMLY INTO THE ABDOMEN.
• BEND FORWARD SLIGHTLY, FOLD THE LEFT ARM BEHIND THE BACK AND TRY TO GRASP THE TOES OF TEH LEFT FOOT WITH THE LEFT HAND.
• SIT UPRIGHT AGAIN.
• RELAX THE WHOLE BODY, ESPECIALLY THE BACK MUSCLES.
• LEAN FORWARD AND GRASP THE TOES OF THE RIGHT FOOT WITH THE RIGHT HAND.
• UTILIZING THE ARMS, NOT THE BACK MUSCLES, SLOWLY PULL THE TRUNK FORWARD SO THAT THE FOREHEAD IS NEAR TO OR RESTING ON THE STARTING KNEE.
• THIS IS THE FINAL POSITION.
• HOLD THE POSE FOR AS LONG AS IS COMFORTABLE.
• RELEASE THE HANDS AND SLOWLY SIT UP.
• REPEAT THE TECHNIQUE WITH THE OTHER LEG.
• PRACTICE UP TO 3 ROUNDS, GRADUALLY EXTENDING THE DURATION.

BREATHING

INHALE IN THE UPRIGHT POSITION.

EXHALE BENDING FORWARD INTO THE FINAL POSITION.

BREATHE SLOWLY AND DEEPLY IN THE FINAL POSITION OR RETAIN THE BREATH OUTSIDE IF HOLDING THE POSE FOR A SHORT TIME.

EXHALE WHILE RETURNING TO THE UPRIGHT POSITION.

OTHER DETAILS

AS FOR PASCHIMOTTANASANA.

BENEFITS'

ALTHOUGH THE BENEFITS OF THIS ASANA ARE ALMOST IDENTICAL TO JANU SIRSHASANA AND PASCHIMOTTANASANA, IT HAS ONE DISTINCT CHARACTERISTIC THE FOOT OF THE BENT LEG APPLIES AN INTENSE MASSAGE TO THE ABDOMINAL ORGANS. EACH LEG IS BENT IN TURN, WHICH HELPS TO STIMULATE INTESTINAL PERISTALSIS AND ALLEVIATE CONSTIPATION. THIS ASANA ALSO PREPARES THE LEGS AND HIPS FOR PROLONGED SITTING IN MEDITATION ASANAS.

HASTA PADA ANGUSTHASANA

PRACTICE

• LIE ON THE RIGHT SIDE WITH THE ARMS STRETCHED OVER THE HEAD, SO THAT THE WHOLE BODY IS BALANCED IN ONE STRAIGHT LING ALONG THE FLOOR.
• THE PALMOF THE LEFT HAND SHOULD REST ON TOP OF THE PALM OF THE RIGHT HAND.
• THE LEFT FOOT SHOULD REST ON TOP OF THE RIGHTFOOT.
• THIS IS THE STARTING POSITION.
• KEEP THE ARMS AND LEGS STRAIGHT THROUGHOUT THE PRACTICE.
• RAISE THE LEFT LEG AND ARM TO THE THEIR FULL EXTENT AND, KEEPING THEM STRAIGHT, TAKE HOLD OF THE BIG TOE WITHOUT BENDING THE KNEE.
• IF THIS IS IMPOSSIBLE, TAKE HOLD OF A SUITABLE POINT ON THE LEG TO GIVE SUPPORT WHILE GENTLY STRETCHING THE HIP.
• THIS IS THE FINAL POSITION.
• HOLD THE FINAL POSITION FOR A SHORT DURATION.
• LOWER THE ARM AND LEG TO THE STARTING POSITION.
• PRACTICE A MAXIMUM OF 10 TIMES ON THIS SIDE.
• LIE IN SHAVASANA TO RELAX WITH NORMAL BREATHING.
• ROLL OVER TO THE OTHER SIDE AND REPEAT.

BREATHING

INHALE WHILE RAISING THE LIMBS.

EXHALE WHILE LOWERING.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE HIP AND RAISED LEG WHILE HOLDING THE POSE, ON THE BALANCE, OR ON SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON MOOLADHARA OR SWADHISHTHANA CHAKRA.

INDICATION

THOSE SUFFERING FROM SCIATICA SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS PRACTICE MAKES THE HIP JOINTS FLEXIBLE, IT HELPS THE PROPER DEVELOPMENT AND SHAPING OF THE PELVIS IN YOUNG GIRS. IT REDUCES EXCESS WEIGHT ON THE HIPS AND THIGHS AND DEVELOPS SENSE OF BALANCE AND COORDINATION, MAKING THE POSTURE AND GAIT MORE STEADY AND GRACEFUL.

NOTES'

MAKE SURE THAT THE WHOLE BODY STAYS IN A STRAIGHT LINE, WITHOUT ALLOWING IT TO CURVE OR BEND AT THE BUTTOCKS.

MERU AKARSHANASANA

PRACTICE

• LIE ON THE RIGHT SIDE WITH THE LEFT LEG ON TOP OF THE RIGHT LEG.
• BEND THE RIGHT ARM, PLACING THE ELBOS ON THE FLOOR.
• RAISE THE TORSO AND HEAD, SUPPORTING THEM ON THE RIGHT ELBOW.
• REST THE HEAD IN THE RIGHT PALM.
• THE FOREARM AND UPPER ARM SHOULD BE NEARLY VERTICAL.
• PLACE THE LEFT ARM ON THE LEFT THIGH.
• THIS IS THE STARTING POSITION.
• RAISE THE LEFT LEG AS HIGH AS POSSIBLE WITHOUT STRAINING, AND SIDE THE LEFT HAND TO THE FOOT AND GRASP THE BIG TOE.
• IF THIS IS TOO DIFFICULT, HOLD THE LEG AS CLOSE TO THE FOOT AS POSSIBLE.
• KEEP THE LEGS STRAIGHT.
• THIS IS THE FINAL POSITION.
• LOWER THE RAISED LEG AND ARM TO THE STARTING POSITION.
• PRACTICE A MAXIMUM OF 10 TIMES.
• RELAX IN SHAVASANA.
• REPEAT ON THE OTHER SIDE.

BREATHING

INHALE WHILE RAISING THE ARM AND LEG.

RETAIN THE BREATH IN WHILE HOLDING THE FINAL POSITION.

EXHALE WHILE LOWERING.

AWARENESS

PHYSICAL - ON SYNCHRONIZING THE MOVEMENT WITH THE BREATH, ON THE STRETCH IN THE HIP AND RAISED LEG WHILE HOLDING THE POSE.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

INDICATIONS

PEOPLE SUFFERING FROM SLIPPED DISC, SCIATICA OR CERVICAL SPONDYLITIS SHOULD NOT PRACTICE TIS ASANA.

BENEFITS

THIS ASANA RELAXES THE HAMSTRING, INNER THIGH AND ABDOMINAL MUSCLES AND STRETCHES THE MUSCLES OF THE SIDES OF THE BODY, RENDERING THEM STRONGER AND MORE FLEXIBLE. IT REDUCES WEIGHT ON THE HIPS AND THIGHS AND DEVELOPS A SENSE OF BALANCE AND COORDINATION, MAKING THE POSTURE AND GAINT MORE STEADY AND GRACEFUL.

VARIATION

INSTEAD OF RAINSING THE TORSO, BEND THE RIGHT ELBOW AND REST THE HEAD ON THE INSIDE OF THE RIGHT ARM. THE REST OF THE PRACTICE IS THE SAME AS ABOVE.

PADAHASTASANA

PRACTICE

• STAND WITH THE SPINE ERECT, FEET TOGETHER AND HANDS BESIDE THE BODY.
• RELAX THE BODY.
• THIS IS THE STARTING POSITION.
• DISTRIBUTE THEWEIGHT OF THE BODY EVENTLY ON BOTH FEET.
• SLOWLY BEND FORWARD, FIRST BENDING THE HEAD, TAKING THE CHIN TOWARDS THE CHEST, THEN BENDING THE UPPER TRUNK, RELEASING THE SHOULDERS FORWARD AND LETTING THE ARMS TO LIMP.
• BEND THE MID-TRUNK AND FINALLY THE LOWER TRUNK.
• WHILE BENDING FORWARD, IMAGINE THAT THE BODY HAS NO BONES OR MUSCLES.
• DO NOT STRAIN OR FORCE THE BODY.
• PLACE THE FINGERS UNDERNEATH THE TOES OR BRING THE PALMS TO THE FOOR BESIDE THE FEET.
• IF THIS IS NOT POSSIBLE, BRING THE FINGERTIPS AS NEAR TO THE FLOOR AS POSSIBLE.
• RELAX THE BACK OF THE NECK.
• THE BODY IS BEND FORWARD WITH THE KNEES STRAIGHT AND THE FOREHEAD CLOSE TO OR TOUCHING THE KNEES.
• HOLD THE POSITION, RELAXING THE WHOLE BACK.
• SLOWLY RETURN TO THE STARTING POSITION IN THE REVERSE ORDER.
• THIS COMPLETES ONE ROUND.
• RELAX IN THE UPRIGHT POSITION BEFORE CONTINUING THE NEXT ROUND.

BREATHING

INHALE IN THE STARTING POSITION.

EXHALE WHILE BENDING FORWARD.

BREATHE SLOWLY AND DEEPLY IN THE FINAL POSITION.

DURATION

PRACTICE UP TO 5 ROUNDS, GRADUALLY INCREASING THE TIME THAT THE POSTURE IS HELD AND DECREASING INCOMING THE TIME THAT THE POSTURE IS HELD AND DECREASING THE NUMBER OF ROUNDS, OR PRACTICE ONE ROUND FOR 3 TO 5 MINUTES.

AWARENESS

PHYSICAL - ON THE MOVEMENT, RELAXATION OF THE BACK MUSCLES OR THE BREATH.

SPIRITUAL - ON SWADHITHANA CHAKRA. 

SEQUENCE

THIS ASANA MAY BE PRACTICED BEFORE OR AFTER BACKWARD BENDING ASANAS AND MAY BE USED AS A PRELIMINARY TO OTHER FORWARD BENDING POSES TO ENCOURAGE MAXIMUM FLEXIBILITY.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY PEOPLE SUFFERING FROM SERIOUS BACK COMPLAINTS, SCIATICA, HEART DISEASE, HIGH BLOOD PRESSURE OR ABDOMINAL HERNIA. CAUTION FOR INVERTED POSTURES APPLY.

BENEFITS

THIS ASANA MASSAGES AND TONES THE DIGESTIVE ORGANS, ALLEVIATES ARE STIMULATED AND TONED. INVERTING THE TRUNK CAN INCREASE VITALITY, IMPROVE METABOLISM AND CONCENTRATION AND HELP WITH NASAL AND THROAT DISEASES.

THE DYNAMIC FORM OF PADAHASTASANA ALSO HELPS TO REMOVE EXCESS WEIGHT.

SIRSHA ANGUSTHA YOGASANA

PRACTICE

• STAND UPRIGHT WITH THE FEET ABOUT TWO SHOULDER WIDTHS APART.
• INTERLOCK THE FINGERS BEHIND THE BACK WITH THE PALMS UP.
• KEEP THE ARMS STRAIGHT.
• THIS IS THE STARTING POSITION.
• TWIST THE TRUNK TO THE RIGHT AND TURN THE RIGHT FOOT SLIGHTLY OUT TO THE SIDE.
• BEND FORWARD AT THE WAIST, STRETCHING THE ARMS UP AS HIGH AS POSSIBLE.
• BRING THE HEAD DOWN TO THE INSIDE OF THE RIGHT FOOT.
• BEND THE RIGHT KNEE SLIGHTLY TO ASSUME THIS POSITION.
• AS THE HEAD COMES CLOSER TO THE FLOOR, RELAX THE SHOULDERS, KEEP THE ARMS STRAIGHT AND ALLOW THEM TO FALL FORWARD.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• TO AVOID OVERBALANCING WHEN RAIING THE BODY, FIRST RAISE THE HEAD, STRAIGHTENING THE NECK AND SPINE AND LOWER THE ARMS ON TO THE BACK.
• STRAIGHTEN THE LET LITTLE, BUT KEEP THE KNEE BENT AND ONLY STRAIGHTEN IT ONCE THE TORSO IS UPRIGHT, THEN RE-CENTRE THE BODY.
• REPEAT ON THE OTHER SIDE.
• THIS COMPLETES ONE ROUND.
• PRACTICE A MAXIMUM OF 5 ROUNDS.

BREATHING

INHALE WHILE IN THE STARTING POSITION AND WHILE TWISTING.

EXHALE WHILE BENDING.

RETAIN THE BREATH OUT WHILE HOLDING THE POSITION OR BREATHE NORMALLY BREATHING IF HOLDING THE STRETCH FOR SOME TIME.

INHALE WHILE RAISING THE TRUNK AND RECENTRING THE BODY.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE LEG MUSCLES AND SPINE, SHOULDER AND ARMS, ON KEEPING THE BALANCE, AND ON SYNCHRONIZING THE BREATH WITH THE MOVEMENT.

SPIRITUAL - ON MANIPURA CHAKRA.

SEQUENCE 

THIS ASANA MAY BE PRECEDED BY PADAHASTASANA AND SHOULD BE FOLLOWED BY A BACKWARD BENDING ASANA SUCH AS SUPTA VAJRASANA OR MATSYASANA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY PEOPLE SUFFERING FROM HEART DISEASE, HIGH BLOOD PRESSURE, BACK CONDITIONS SUCH AS SLIPPED DISC OR SCIATICA. CAUTIONS FOR INVERTED POSTURESAPPLY.

BENEFITS

THIS ASANA STRETCHES THE HAMSTRING, THE THIGH MUSCLES, THE AREA BETWEEN THE SHOULDER BLADES, AND PROVIDES A LATERAL STRETCH TO THE BODY. IT STIMULATES THE NERVOUS SYSTEM AND THE APPETITE, AND HELPS TO REMOVE ABDOMINAL COMPLAINTS.

IT REDUCES EXCESS WEIGHT AROUND THE WAIST.

UTTHITA JANU SIRSHASANA

PRACTICE

• STAND WITH THE FEET ABOUT SHOULDER WIDTH APART, ARMS BESIDE THE BODY.
• THIS IS THE STARTING POSITION.
• RIASE THE ARMS IN FRONT OF THE BODY, LEVEL WITH THE CHEST.
• BEND FORWARD FROM THE HIPS AND TAKE THE ARMS AROUND THE OUTSIDE OF THE LEGS.
• EITHER GRASP ONE WRISTS OR CLASP THE HANDS BEHIND THE CALVES.
• BRING THE HEAD TOWARDS THE KNEES BY SLIGTLY BENDING THE ELBOWS AND USING THE STRENGTH OF THE ARM MUSCLES TO ACHIEVE THIS.
• THE LEGS SHOULD REMAINSTRAIGHT.
• DO NOT STRAIN.
• IN THE FINAL POSITION THE TRUNK RESTS AGAINST THE THIGHS AND THE WRISTS OR ELBOWS ARE HELD BEHIND THE LOWER LEGS.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• RELEASE THE HANDS AND SLOWLY RAISE THE BODY TO THE UPRIGHT POSITION WITH THE ARMS STRETCHED OUT IN FRONT OF THE CHEST.
• LOWER THE ARMS TO THE STARTING POSITION.
• PRACTICE UP TO 5 ROUNDS.

BREATHING

INHALE WHILE RAISING THE ARMS IN FRONT OF THE CHEST.

EXHALE FULLY BEFORE BENDING.

RETAIN THE BREATH OUTSIDE WHILE BENDING FORWARD AND HOLDING THE FINAL POSITION.

INHALE WHILE RETURNING TO THE UPRIGHT POSSIBLE.

EXHALE WHILE LOWERING THE ARMS.

AWARENESS

PHYSICAL - ON RELAXING THE BACK MUSCLES AND KEEPING THE LEGS STRAIGHT, AND ON SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

SEQUENCE

FOLLOW BY A BACKWARD BENDING POSE SUCH AS SARPASANA, SETU ASANA OR DHANURASANA.

INDICATION

PEOPLE WITH BACK CONDITIONS SHOULD NOT PRACTICE THIS ASANA. CAUTIONS FOR INVERTED POSTURES APPLY.

BENEFITS

THIS ASANA STIMULATES THE PANCREAS. IT RELAXES THE HIP JOINTS AND STRETCHES THE HAMSTRING MUSCLES, MASSAGES THE SPINAL NERVOUS AND REVITALIZES THE BRAIN.

VARIATION

1. STAND WITH THE FEET ABOUT SHOULDER WIDTH APART.
2.  BEND FORWARD FROM THE HIPS AND WRASP THE ARMS AROUND THE BACK OF THE KNEES, BENDING THE LEGS SLIGHTLY. 
3. THE ARMS SHOULD BE HORIZONTAL WITH THE ELBOWS POINTING OUT TO THE SIDES.

1. KEEPING WITH THE ELBOWS POINTING OUT TO THE SIDES.
2.  KEEPING THE LEGS BENT, TRY TO BRING THE HANDS FORWARD IN BETWEEN THE LEGS FIRMLY INTERLOCK THE FINGERS BEHIND THE BACK OF THE NECK.

1. RELAX THE BACK MUSCLES. SLOWLY STRAIGHTEN THE LEGS WITHOUT LETTING THE FINGERS SLIP FROM BEHIND THE NECK.
2. DO NOT STRAIN.
3. THE ACTION OF STRAIGHTENING THE LEGS WILL APPLY A STRONG LEVERAGE ON THE NECK AND A FIRM COMPRESSION OF THE ABDOMEN.
4. IN THE FINAL POSITION THE HEAD WILL FACE BACKWARD.
5. HOLD THE POSE FOR A SHORT DURATION.
6. RELEASE THE POSITION BY BENDING THE KNEES AND UNCLASPING THE HANDS.
7. SLOWLY RETURN TO THE UPRIGHT POSITION.

BREATHING

EXHALE BEFORE BENDING FORWARD.

INHALE AFTER INTERLOCKING THE FINGERS BEHIND THE NECK.

EXHALE WHILE STRAIGHTENING THE LEGS.

RETAIN THE BREATH OUT OR BREATHE NORMALLY IN THE FINAL POSITION.

INHALE WHILE RETURNING TO THE UPRIGHT POSTURE.

EKA PADOTTANASANA

PRACTICE

• SIT WITH THE LEGS OUTSTRETCHED.
• BEND THE RIGHT KNEE AND PLACE THE FOOT FLAT ON THE FLOOR IN FRONT OF THE RIGHT BUTTOCK.
• FOLD THE LEFT LEG, KEEPING THE KNEE ON THE GROUND, AND PLACE THE HEEL UNDER THE PERINEUM.
• INTERLOCK THE FINGERS UNDER THE SOLE OF THE RIGHT FOOT.
• THIS IS THE STARTING POSITION.
• RAISE THE RIGHT FOOT AND STRAIGHTEN THE KNEE.
• KEEP THE SPINE STRAIGHT.
• BRING THE KNEE TO THE NOSE.
• HOLD THE POSE FOR AS LONG AS IS COMFORTABLE.
• BEND THE KNEE TO THE NOSE.
• HOLD THE KNEE AND LOWER THE FOOT TO THE FLOOR.
• PRACTICE A MAXIMUM OF 5 TIMES.
• REPEAT ON THE OTHER SIDE.

BREATHING

INHALE IN THE STARTING POSITION.

RETAIN THE BREATH IN WHILE RAISING AND LOWERING THE LEG.

RETAIN THE BREATH IN THE FINAL POSITION OR BREATHE NORMALLY IF HELD FOR AN EXTENDED DURATION.

EXHALE IN THE STARTING POSITION.

AWARENESS

PHYSICAL - ON RELAXATION OF THE MUSCLES OF THE STRAIGHT LEG, PARTICULARLY THE HAMSTRINGS.

SPIRITUAL - ON MANIPURA CHAKRA.

INDICATION

PEOPLE WITH BACK COMPLAINTS OR A DISPLACED COCCYX SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA RENDERS THE HAMSTRING MUSCLES AND HIP JOINTS FLEXIBLE, IT TONES THE ADRENALS AND REPRODUCTIVE SYSTEM.

BHUMI PADA MASTAKASANA

PRACTICE

• ASSUME MARJARI-ASANA.
• TURN THE TOES UNDER.
• PLACE THE CROWN OF THE HEAD ON THE FLOOR BETWEEN THE HANDS.
• STRAIGHTEN THE KNEES AND RAISE THE BUTTOCKS, BALANCING ON THE HEAD AND FEET.
• BRING THE HEELS TOGETHER AND SEPARATE THE TOES.
• RAISE THE ARMS AND CLASP THE HANDS OR TAKE HOLD OF ONE WRIST BEHIND THE BACK.
• COME UP ON TO THE TOES AS HIGH AS POSSIBLE.
• HOLD THE FINAL POSE FOR AS LONG AS IS COMFORTABLE.
• LOWER THE ARMS AND PLACE THE HANDS BESIDE THE HEAD.
• SLOWLY RETURN TO MARJARI-ASANA AND THEN LOWER INTO SHASHANKASANA FOR A FEW MOMENTS.
• THIS IS ONE ROUND.
• AFTER COMPLETING THE PRACTICE, LIE IN SHAVASANA BEFORE CONTINUING WITH THE COUNTERPOSE.

BREATHING

NORMAL BREATHING.

DURATION

PRACTICE UP TO 3 ROUNDS, GRADUALLY EXTENDING THE PERIOD IN THE ASANA.

AWARENESS

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

SPIRITUAL - ON SAHASRARA CHAKRA.

SEQUENCE

THIS ASANA SHOULD BE FOLLOWED BY TADASANA.

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, 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 BRING A RICH 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.