WHAT IS THE SOLUTION FOR DIABETES AND ASTHMA? ((PSYCHOLOGICAL DISTURBANCE)

 

ARDHA PADMA HALASANA

PRACTICE

• SIT WITH THE LEGS OUTSTRETCHED AND THE FEET TOGETHER.
• BEND THE LEFT LEG AND PLACE THE FOOT ON TOP OF THE RIGHT THIGH IN THE HALF LOTUS POSITION.
• PLACE THE ARMS CLOSE TO THE BODY WITH THE PALMS FACING DOWN.
• PRESS DOWN WITH THE HANDS AND ROLL BACKWARD.
• MOVE THE STRAIGHT LEG OVER THE HEAD AND TOUCH THE GROUND WITH THE TOES.
• ROLL BACK TO THE UPRIGHT POSITION AND, WITHOUT BREAKING THE MOVEMENT OR STRAINING, BEND FORWARD FROM THE HIPS, BRINGING THE HEAD TOWARDS AND KNEE AND HOLDING THE TOES OF THE OUTSTRETCHED LEG.
• RESUME THE UPRIGHT POSITION.
• REPEAT WITHTHE RIGHT LEG FOLDED IN ARDHA PADMASANA.
• PRACTICE UP TO TIMES WITH EACH LEG FOLDED.

INDICATION

AS FOR DRUTA HALASANA. IN ADDITION, PEOPLE WITH KNEE PROBLEMS SHOULD REFRAIN FROM THIS PRACTICE.

OTHER DETAILS

AS FOR DRUTA HALASANA.

STAMBHAN ASANA

PRACTICE

• THIS ASANA REQUIRES THE PARTICIPATION OF TWO PEOPLE OF SIMILAR HEIGHT AND BUILD.
• LIE ON THE BACK WITH THE CROWN OF THE HEAD TOUCHING THAT OF THE OTHER PERSON.
• THE ARMS SHOULD REST BESIDE THE BODY WITH THE LEGS AND FEET TOGETHER.
• THE TWO BODIES SHOULD REST BESIDE THE BODY WITH THE LEGS AND FEET TOGETHER.
• THE TWO BADIES SHOULD BE IN A SINGLE STRAIGHT LINE.
• STRETCH THE ARMS OUT OF THE SIDES AT SHOULDER LEVEL AND TAKE HOLD OF EACH OTHER'S HAND.
• TENSE THE ARMS AND KEEP THEM FLAT ON THE FLOOR WITH THE ELBOWS STRAIGHT THROUGHOUT THE PRACTICE.
• THE TOPS OF THE HEADS MUST PRESS AGAINST EACH OTHER.
• THIS IS THE STARTING POSITION.
• PARTNER ONE SHOULD RAISE THE LEGS, KEEPING THEM TOGETHER, UNTIL THEY ARE PERPENDICULAR TO THE FLOOR.

• HOLD THIS POSITION FOR A FEW SECONDS.
• LOWER THE LEGS TO THE FLOOR.
• AGAIN THE SAME PARTNER SHOULD RAISE BOTH LEGS AND BUTTOCKS FROM THE PARTNER SO THE TOES ARE ABOVE THE PARTNER'S NAVEL.
• HOLD THE POSITION FOR A FEW SECONDS, THEN SLOWLY LOWER THE LEGS AND BUTTOCKS TO THE FLOOR, RESUMING THE STARTING POSITION.
• PARTNER TWO THEN PERFORMS THE PRACTICE IN THE SAME WAY.
• EACH PARTNER SHOULD PRACTICE UP TO 5 TIMES.

BREATHING

INHALE AND EXHALE DEEPLY WHINE IN THE STARTING POSITION.

RETAIN THE BREATH OUTSIDE WHILE RAISING, HOLDING AND LOWERING THE LEGS.

INHALE WHILE RETURNING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON SYNCHRONIZING THE MOVEMENT AND THE BREATH WITH THE PARTNER.

SPIRITUAL - ON MANIPURA CHAKRA.

SEQUENCE

THIS ASANA SHOULD BE FOLLOWED BY RELAXATION IN MAKARASANA OR A BACKWARD BENDING COUNTERPOSE SUCH AS SETU ASANA, IN ORDER TO STRETCH THE ABDOMEN AND PELVIS IN THE OPPOSITE DIRECTION.

OTHER DETAILS

AS FOR DRUTA HALASANA.

SIRSHASANA 

STAGE 1

• CLOSE THE EYES AND RELAX THE WHOLE BODY.
• AFTER A FEW MINUTES, OPEN THE EYES, BEND FORWARD AND PLACE THE FOREARMS ON A FOLDED BLANKET WITH THE FINGERS INTERLOCKED AND THE ELBOWS IN FRONT OF THE KNEES.
• THE DISTANCE BETWEEN THE ELBOW TO THE INTERLOCKED FINGERS, FORMING AN EQUILATERAL TRIANGEL.
• PLACE THE CROWN OF THE HEAD ON THE BLANKET BETWEN THE INTERLOCKED FINGERS.
• WRASP THE HANDS AROUND THE HEAD TO MAKE A FIRM SUPPORT SO THAT IT CANNOT ROLL BACKWARD WHEN PRESSURE IS APPLIED.

STAGE 2

• LIFT THE KNEES AND BUTTOCKS OFF THE FLOOR AND STRAIGHTEN THE LEGS

STAGE 3

• SLOWLY WALK THE FEET AS CLOSE AS POSSIBLE TOWARDS THE TRUNK AND HEAD, GRADUALLY MOVING THE BACK TOWARDS THE VERTICAL POSITION.
• BEND THE KNEES SLIGHTLY, PRESS THE THIGHS AGAINST THE ABDOMEN AND LOWER CHEST.
• TRANSFER THE BODY WEIGHT SLOWLY FROM THE TOES ON TO THE HEAD AND ARMS, MAINTAINING A STEADY BALANCE.
• RAISE ONE FOOT OFF THE FLOOR ABOUT 20 CM, CAREFULLY BALANCE, THEN RAISE THE OTHER FOOT AND BALANCE ON THE HEAD AND ARMS.

STAGE 4

• BENDING THE KNEES, GRADULLY RAISE THE LOWER LEGS IN A CONTROLLED MOVEMENT.
• ADJUST THE TRUNK SLIGHTLY TO COUNTERBALANCE THE WEIGHT OF THE LEGS.
• FOLD THE LEGS BACK SO THE HEELS MOVE TOWARDS THE BUTTOCKS.
• TO ACCOMPLISH THIS MOVEMENT CONTRACT THE MUSCLES OF THE LOWER BACK.
• THE KNEES ARE NOW POINTING DOWN WITH THE LEGS TOGETHER.
• MAINTAIN THE POSITION FOR A FEW SECONDS, BEING AWARE OF COMPLETE BALANCE BEFORE PROCEEDING.

STAGE 5

• RAISE THE KNEES TO THE VERTICAL POSITION, KEEPING THE HEELS NEAR THE BUTTOCKS, SLOWLY STRAIGHTEN THE HIPS SO THAT THE THIGHS MOVE UP AND AWAY FROM THE TORSO.
• RAISE THE KNEES UNTIL THEY POINT DIRECTLY UPWARD AND THE THIGHS ARE IN LINE WITH THE TRUNK.
• BALANCE THE BODY.

STAGE 6

• SLOWLY STRAIGHTEN THE KNEES AND RAISE THE LOWER LEGS.
• THE WHOLE BODY SHOULD BE IN ONE STRAIGHT LINE WITH THE FEET RELAXED.
• THIS IS THE FINAL POSITION.
• CLOSE THE EYS AND BALANCE THE WHOLE BODY, RELAXING IN THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.

STAGE 7

• RETURN TO THE STARTING POSITION.
• SLOWLY BEND THE KNEES AND LOWER THE BODY WITH CONTROL, IN THE REVERSE ORDER, UNTIL THE TOES TOUCH THE FLOOR.
• REMAIN WITH THE HEAD ON THE GROUND IN THE KNEELING POSITION FO A SHORT TIME, THEN SLOWLY RETURN TO THE UPRIGHT POSITION.

BREATHING

WHEN FIRST LEARNING SIRSHASANA, ONE MAY PRACTICE NORMAL BREATHING WHILE COMING INTO THE POSTURE.

OTHERWISE, INHALE AT THE END OF STAGE 1, AND RETAIN THE BREATH INSIDE WHILE RAISING THE BODY INTO THE FINAL POSITION.

BREATHE NORMALLY IN THE FINAL POSITION.

THE BREATH SHOULD BECOME INCREASINGLY SUBTLE IN THIS POSTURE AS ONE BECMES ACCUSTOMED TO IT.

DURATION

STARY BY HOLDING THE POSE FOR 10 TO 30 SECONDS, GRADUALLY ADDING FEW SECONDS EACH WEEK UNTIL THE DESIRED PERIOD IS REACHED.

3 TO 5 MINUTES SPENT IN THE FINAL POSITION IS SUFFICIENT FOR GENERAL HEALTH. HOWEVER, SIRSHANA MAY BE PRACTICED BY ADEPTS FOR PERIODS OF UP TO 30 MINUTES.

AWARENESS

PHYSICAL - WHEN FIRST PRACTISING, ON MAINTAINING THE BALANCE. FOR ADEPTS, ON THE BRAIN, ON THE CENTRE OF THE HEAD OR ON THE RESPIRATION.

SPIRITUAL - ON SAHASRARA CHAKRA.

INDICATION

SIRSHASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH NECK PROBLEMS, HEADACHE OR MIGRAINE, HIGH BLOOD PRESSURE, HEART DISEASE, THROMBOSIS, ARTERIOSCLEROSIS, ETC. IT SHOULD NOT BE PRACTICED DURING PREGNANCY OR MENSTRUATION.

BENEFITS

THIS ASANA IS VERY POWERFUL AWAKENING SAHASRARA CHAKRA AND THEREFORE IT IS CONSIDERED THE GREATEST OF ALL ASANAS.

SIRSHASANA REVITALIZES THE ENTIRE BODY AND MIND. IT RELIEVES ANXIETY AND OTHER PSYCHOLOGICAL DISTURBANCE WHICH FORM THE ROOT CAUSE OF MANY DISORDERS SUCH AS ASTHMA, HAY FEVER, DIABETES AND MENOPAUSAL IMBALANCE.

IT ALSO HELPS TO RECTIFY MANY FORMS OF NERVOUS AND GLANDULAR DISORDER, ESPECIALLY THOSE RELATED TO THE REPRODUCTIVE SYSTEM.

THIS ASANA REVERSES THE EFFECT OF GRAVITY ON THE BODY. STRAIN ON THE BACK IN THUS ALLEVIATED AND THE REVERSED FLOW OF BLOOD IN THE LEGS AND VISCERAL REGIONS AIDS TISSUE REGENERATION. THE WEIGHT OF THE ABDOMINAL ORGANS ON THE DIAPHRAGM ENCOURAGES DEEP ENCOURAGES DEEP EXHALATION SO THAT LARGER AMOUNTS OF CARBON DIOXIDE ARE REMOVED FROM THE LUNGS.

NOTES

IN THE FINAL POSITION, MOST OF THE WEIGHT OF THE BODY IS SUSTAINED BY THE TOP OF THE HEAD, THE ARMS BEING USED TO MAINTAIN BALANCE ONLY.

BEGINNERS, HOWEVER, MAY USE THE ARMS FOR SUPPORT UNTIL THE NECK IS STRONG ENOUGH TO BEAR THE FULL WEIGHT OF THE BODY, AND A REASONABLE SENSE OF BALANCE HAS BEEN DEVELOPED.

IF THE PRACTITIONER SHOULD FALL DURING THE PRACTICE, THE BODY SHOULD BE KEPT AS RELAXED AS POSSIBLE. IF THE FALL IS FORWARD, TRY TO FOLD THE KNEES INTO THE CHEST SO THAT THE IMPACT ON THE FLOOR IS SUSTAINED BY THE FEET. IF FALLING BACKWARDS, ARCH THE BACK AGAIN SO THAT THE FEET SUSTAIN THE IMPACT.

SALAMBA SIRSHASANA

• ASSUME MARJARI-ASANA.
• PLACE THE CROWN OF THE HEAD ON THE BLANKET BETWEEN THE HANDS.
• MOVE THE HANDS BACK TOWARDS EACH SIDE OF THE KNEES AND ADJUST THE POSITION SO THAT THE HANDS FORM THE CORNERS OF AN EQUILATERAL TRIANGEL WITH THE HEAD.
• THE FOREARMS SHOULD BE VERTICAL AND THE ELBOWS BENT.
• LIFT THE KNEES FROM THE FLOOR, STRAIGHTENING THE LEGS AND RAISING THE BUTTOCKS.
• WALK THE FEET FORWARD UNTIL THE THIGHS ARE NEAR THE CHEST AND THE BACK IS ALMOST VERTICAL.
• SLOWLY RAISE ONE FOOT OFF THE FLOOR, BALANCE AND THEN RAISE THE OTHER FOOT.
• UTILISING THE ARMS FOR SUPPORT, RAISE THE LEGS AND STRAIGHTEN THE KNEES SO THAT THE BODY IS FULLY ERECT .
• KEEP THE SPINE AND LEGS IN A SINGLE VERTICAL LINE.
• THIS IS THE FINAL POSITION.
• HOLD THE POSE FOR AS LONG AS IS COMFORTABLE.
• RETURN TO THE STARTING POSITION.
• SLOWLY REFOLD THE LEGS AND LOWER THE BODY WITH CONTROL, IN THE REVERSE ORDER, UNTIL THE TOES TOUCH THE GROUND.
• REMAIN IN THE KNEELING POSITION WITH THE HEAD ON THE FLOOR FOR SHORT TIME.
• SLOWLY RETURN TO THE UPRIGHT POSITION. 

BREATHING

RETAIN THE BREATH INSIDE WHILE ASSUMING THE FINAL POSITION. BREATHE NORMALLY IN THE FINAL POSITION.

RETAIN THE BREATH INSIDE WHILE LOWERING THE BODY.

OTHER DETAILS

AS FOR SIRSHASANA.

VARIATION

• ASSUME THE SAME BASE POSITION AS FOR SALAMBA SIRSHASANA.
• STRAIGHTEN BOTH LEGS AND WALK THE FEET FORWARD UNTIL THE THIGHS ARE NEAR THE CHEST.
• RAISE THE RIGHT FOOT, PLACE THE RIGHT KNEE ON THE RIGHT UPPER ARM AND BALANCE.
• RAISE THE LEFT FOOT AND PLACE THE LEFT NEE ON THE LEFT UPPER ARM.
• HOLD THE POSITION FOR A FEW SECONDS, BEING AWARE OF BALANCE.

NIRAMBA SIRSHASANA

PRACTICE

 

• ASSUME MARJARI-ASANA.
• PLACE THE CROWN OF THE HEAD ON THE BLANKET BETWEEN THE HANDS.
• STRAIGHTEN THE ARMS IN FRONT OF THE CHEST AND PLACE THE HANDS FLAT ON THE FLOOR ABOUT SHOULDER WIDTH APART.
• STRAIGHTEN THE LEGS, ALLOWING THE WEIGHT OF THE BODY TO BE SUPPORTED BY THE HANDS, FEET AND HEAD.

STAGE 2

• PROGRESSIVELY WALK THE FEET TOWARDS THE HEAD, KEEPING THE LEGS STRAIGHT, UNTIL THE TRUNK IS VERTICAL.
• APPLYING PRESSURE ON THE HANDS, SLOWLY BEND THE LEGS AND RAISE THE FEET OFF THE FLOOR, BRINGING THE KNEES TO THE CHEST.

STAGE 3

• SLOWLY RAISE THE KNEES UNTIL THEY POINT UPWARD.
• MAINTAIN BALANCE IN THIS POSITION FOR A FEW MOMENTS.
• GRADUALLY STRAIGHTEN THE KNEES UNTIL THE FEET POINT UPWARDS IN A RELAXED POSITION.
• IN THE FINAL POSE THE WHOLE BODY IS VERTICAL AND, IDEALLY, ALL THE WEIGHT OF THE BODY IS SUPPORTED BY THE HEAD.
• THE HANDS SHOULD ONLY PROVIDE BALANCE.
• HOLD THE FINAL POSE FOR AS LONG AS IS COMFORTABLE.

 

STAGE 4

• RETURN TO THE STARTING POSITION.
• LOWER THE BODY IN THE REVERSE ORDER UNTIL THE FEET TOUCH THE FLOOR.
• PLACE THE HANDS BESIDE THE HEAD AND BEND THE KNEES TO THE FLOOR.
• RELAX WITH THE HEAD ON THE FLOOR FOR A SHORT TIME.

DURATION

THIS ASANA IS NOT AS STABLE AS SIRSHANA IN THE FINAL POSITION AND IS THEREFORE UNSUITABLE TO BE HELD FOR LONG PERIODS OF TIME.

NOTES

ADEPTS MAY ASSUME THE VERTICAL POSITION DIRECTLY WITHOUT BENDING THE KNEES FIRST.

OORDHWA PADMASANA

PRACTICE

• PERFORM SIRSHASANA.
• WHEN BALANCE HAS BEEN ESTABLISHED, SLOWLY FOLD THE LEGS INTO PADMASANA.
• REMAIN IN THE FINAL POSE FOR AS LONG AS IS COMFORTABLE.
• STRAIGHTEN THE LEGS AND BALANCE AGAIN IN SIRSHASANA.
• RETURN TO THE STARTING POSITION AS DESCRIBED FOR SIRSHANA.

BREATHING

INHALE DEEPLY AND RETAIN THE BREATH WHILE RAISING THE LEGS AND COMING INTO SIRSHANA.

PRACTICE NORMAL BREATHING WHILE BALANCING IN SIRSHASANA, FOLDING THE LEGS INTO PADMASANA, IN THE FINAL POSE AND WHILE RELEASING THE LEGS FROM PADMASANA AND RESUMING SIRSHANA.

INHALE AND RETAIN THE BREATH WHILE RELEASING BACK TO THE FLOOR.

DURATION

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

AWARENESS'

PHYSICAL - ON ALIGNMENT OF THE LEGS, BACK AND NECK, ON THE OPENNESS OF THE CHEST, AND ON THE BREATH.

SPIRITUAL - ON SAHASRARA OR ANAHATA CHAKRA.

INDICATION

THIS ASANA IS FOR A STRONG, SUPPLE AND HEALTHY BODY ONLY. THOSE WHO SUFFER FROM SCIATICA OR WEAK OR INJURED KNEES, ENLARGED THYROID, LIVER OR SPLEEN, CERVICAL SPONDYLITIS, SLIPPED DISC, HIGH BLOOD PRESSURE OR OTHER HEART AILMENTS, SHOULD NOT PRACTICE. IT SHOULD BE AVOIDED DURING MENSTRUATION AND PREGNANCY. THIS ASANA SHOULD NOT BE ATTEMPTED UNTIL PADMASANA AND SIRSHASANA HAVE BOTH BEEN MASTERED.

BENEFITS

AS FOR SIRSHASANA, EXCEPT THAT FREE DRAINAGE OF BLOOD FROM THE LEGS IS IMPEDED. THIS ASANA INDUCES FULL EXPANSION OF THE CHEST AND BACK. IT STRETCHES AND MASSAGES THE PELVIC REGION, BENEFITING THE INTERNAL ORGANS. IT STRENGTHENS AND COORDINATES THE LEG MUSCLES AND IMPRIVES THE SENSE OF BALANCE.

KAPALI ASANA

PRACTICE

• PERFORM SIRSHANA.
• MAINTAIN PERFECT BALANCE FOR A SHORT TIME, THEN SLOWLY SHIFT THE ANGLE OF TEH HEAD ON TO THE FOREHEAD.
• THIS IS THE POINT OF BALANCE.
• IN THE FINAL POSITION, THE SPINE AND LEGS LEAN BACK A LITTLE TO MAINTAIN BALANCE.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• RETURN TO SIRSHASANA BEFORE LOWERING THE BODY.

VARIATION 1

• ASSUME KAPALI ASANA.
• BEND THE RIGHT KNEE AND PLACE THE SOLE OF THE RIGHT FOOT ON THE FRONT OF THE LEFT THIGH.
• THE RIGHT KNEE SHOULD POINT FORWARD.
• BEND THE LEFT KNEE SO THAT THE FOOT POINTS TOWARDS THE FLOOR BEHIND THE BODY.
• HOLD THE FINAL POSE FOR LONG AS IS COMFORTABLE.
• RETURN TO KAPALI ASANA AND REPEAT WITH THE OPPOSITE LEG.

VARIATION 2

• ASSUME KAPALI ASANA.
• BEND THE RIGHT KNEE AND TOUCH THE RIGHT BUTTOCK WITH THE HEEL.
• TILT THE HIPS FORWARD, BEND THE LEFT LEG AND BRING THE LEFT KNEE TO THE CHEST.
• THE SOLE OF THE LEFT FOOT RESTS AGAINST THE RIGHT THIGH.
• IN THE FINAL POSE THE RIGHT KNEE POINTS FORWARD AND THE LEFT KNEE POINTS DOWNWARD.
• HOLD THE FINAL POSE FOR AS LONG AS IS COMFORTABLE.
• REPEAT THE PRACTICE WITH THE OPPOSITE LEG.

BAKA DHYANASANA

PRACTICE'

• SQUAT ON THE FLOOR WITH THE FEET APART.
• BALANCE ON THE TOES AND PLACE THE HANDS FLAT ON THE FLOOR DIRECTLY IN FRONT OF THE FEET, WITH THE FINGERS POINTING FORWARD.
• THE ELBOWS SHOULD BE SLIGHTLY BENT.
• LEAN FORWARD AND ADJUST THE KNEES SO THAT THE INSIDE OF THE KNEES TOUCH THE OUTSIDE OF THE UPPER ARMS AS NEAR AS POSSIBLE TO THE ARMPITS.
• LEAN FORWARD FURTHER, TRANSFERRING THE BODY WEIGHT ON TO THE ARMS AND LIFTING THE FEET OFF THE FLOOR.
• BALANCE ON THE HANDS WITH THE KNEES RESTING FIRMLY ON THE UPPER ARMS.
• BRING THE FEET TOGETHER.
• FOCUS THE GAZE AT THE NOSETIP.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• SLOWLY LOWER THE FEET TO THE FLOOR AND RELAX.

BREATHING

RETAIN THE BREATH INSIDE IN THE FINAL POSITION IF HOLDING THE POSE FOR A SHORT PERIOD.

BREATHE NORMALLY IF HOLDING FOR LONGER PERIODS.

DURATION

PRACTICE HOLDING THE POSE ONCE FOR 2 TO 3 MINUTES OR PRACTICE RAISING AND LOWERING THE FEET SEVERAL TIMES.

AWARENESS

PHYSICAL - ON MAINTAINING BALANCE.

SPIRITUAL - ON THE NOSETIP AS IN NASIKAGRA DRISHTI.

INDICATION

PEOPLE WITH HIGH BLOOD PRESSURE, HEART DISEASE OR CEREBRAL THROMBOSIS SHOULD NOT ATTEMPT THIS PRACTICE.

BENEFITS

THIS ASANA BALANCES THE NERVOUS SYSTEM. IT STRENGTHENS THE ARMS AND WRISTS AND DEVELOPS THE SENSE OF PHYSICAL BALANCE.

NOTES

THIS ASANA REQUIRES MORE COORDINATION THAN MUSCULAR STRENGTH.

EKA PADA BAKA DHYANASANA

PRACTICE

• ASSUME THE FINAL POSITION OF BAKA DHYANASANA.
• FOCUS THE GAZE AT THE NOSETIP.
• MAINTAINING THE BALANCE, TRANSFER MORE WEIGHT ON TO THE LEFT ARM AND SLOWLY STRETCH THE RIGHT LEG BACK UNTIL IT IS STRAIGHT.
• HOLD THIS POSITION FOR AS LONG AS POSSIBLE WITHOUT STRAINING.
• RETURN THE RIGHTKNEE TO REST ON THE UPPER RIGHT ARM.
• LOWER THE FEET TO THE FLOOR AND RELAX.
• PRACTICE AGAIN, STRETCHING THE LEFFT LEG BACK.

BREATHING

RETAIN THE BREATH INSIDE IN THE FINAL POSITION IF HOLDING THE POSE FOR A SHORT TIME.

BREATHE NORMALLY IF HOLDING FOR LONGER PERIODS.

DWI HASTA BHUJASANA

• SQUAT WITH THE FEET ABOUT 45 CM APART.
• PLACE BOTH PALMS FLAT ON THE FLOOR BETWEEN THE FEET.
• FOCUS ON A FIXED POINT.
• BEGIN TRANSFERRING THE WEIGHT ON TO THE ARMS, AND ESPECIALLY ON TO THE RIGHT SIDE.
• TAKE THE LEFT FOOT OFF THE FLOOR AND, WRAPPING THE LEFT LEG AROUND THE OUTSIDE OF THE LEFT ARM, REST THE THIGH ON THE UPPER ARM.
• MAINTAIN THE BALANCE.
• TRANSFER THE WEIGHT OF THE BODY MORE EQUALLY ON TO BOTH ARMS AND, RAISING FOOT, SLOWLY REST THE RIGHT LEG ON THE OUTSIDE OF THE RIGHT ARM ABOVE THE ELBOW.
• IN THE FINAL POSITION THE WHOLE BODY IS SUPPORTED BY THE ARMS AND HANDS.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• SLOWLY REVERSE THE ORDER OF MOVEMENTS AND RESUME THE STARTING POSITION.
• RELAX FOR A SHORT TIME.
• REPEAT LEADING WITH THE RIGHT FOOT.
• PRACTICE ONCE OR TWICE ON EACH SIDE. 

BREATHING

BREATHE NORMALLY THROUGHOUT THE PRACTICE.

AWARENESS 

PHYSICAL - ON CAREFULLY TRANSFERRING THE WEIGHT TO AVOID OVERBALANCING, AND ON THE STRENGTH IN THE ARMS AND SHOULDERS.

SPIRITUAL - ON VISHUDDHI CHAKRA.

INDICATION

PEOPLE WITH SCIATICA, SLIPPED DISC, WEAK BACK, HERNIA, HEART PROBLEMS OR HIGH BLOOD PRESSURE SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA DEVELOPS THE ARMS MUSCLES AND INCREASES FLEXIBILITY IN THE SHOULDER JOINTS AND LOWER BACK. IT MASSAGES AND TONES THE ABDOMEN AND VISCERAL ORGANS, STIMULATING THE PANCREAS.