WHAT IS THE SOLUTION FOR SPINAL PAIN?

NAMAN PRANAMASANA

PRACTICE

• SIT IN VAJRASANA.
• GRASP THE LOWER CALVES JUST ABOVE THE ANKLES, KEEPING THE THUMBS UPPERMOST.
• SLOWLY BEND FORWARD AND PLACE THE CROWN OF THE HEAD ON THE FLOOR IN FRONT OF THE KNEES.
• PLACE A SMALL FOLDED BLANKET UNDER THE HEAD.
• RAISE THE BUTTOCKS AS HIGH AS POSSIBLE, ALLOWING THE CHIN TO PRESS AGAIN THE CHEST, UNTIL THE THIGHS ARE AS VERTICAL AS COMFORTABLE.
• REMAIN IN THE FINAL POSITION FOR 5 TO 20 SECONDS.
• LOWER THE BUTTOCKS AND COME BACK INTO SHASHANKASANA FOR A SHORT TIME BEFORE RETURNING TO VAJRASANA.
• PRACTICE THIS ASANA 5 TIMES.

BREATHING

INHALE IN VAJRASANA.

EXHALE WHILE LOWERING THE HEAD TO THE FLOOR.

INHALE WHILE RAISING THE BUTTOCKS .

HOLD THE BREATH IN THE FINAL POSITION OR BREATHE NORMALLY IF REMAINING IN THE POSITION FOR MORE THAN A FEW SECONDS.

EXHALE WHILE SITTING THE BUTTOCKS BACK ON THE HEELS.

REST SHASHANKASANA, BREATHING NORMALLY.

INHALE WHILE RAISING THE TRUNK AND HEAD AND RETURNING TO VAJRASANA.

AWARENESS

PHYSICAL - ON THE INCREASED PRESSURE ON THE CROWN OF THE HEAD IN THE FINAL POSITION, AND ON THE SYNCHRONIZATION OF THE BREATH WITH THE PHYSICAL CHAKRA.

SPIRITUAL - ON SAHASRARA CHAKRA.

INDICATION

NOT TO BE PERFORMED BY PEOPLE WITH VERTIGO, WEAK NECK OR HIGH BLOOD PRESSURE.

CAUTIONS FOR INVERTED POSTURES APPLY.

BENEFITS

AS A PREPARATORY PRACTICE FOR SIRSHASANA (THE HEAD STAND POSE) IT ALLOWS THE BRAIN TO GRADUALLY ADAPT TO THE EXTRA PRESSURE IN THE HEAD WHEN THE BODY IS INVERTED.

IT GIVES MANY OF THE BENEFITS OF SIRSHASANA, BUT TO A LESSER DEGREE.

ASHWA SANCHALANASANA

PRACTICE

• SIT IN VAJRASANA.
• STAND UP ON THE KNEES WITH THE KNEES AND ANKLES, SLIGHTLY APART AND THE ARMS BY THE SIDES.
• STARTING WITH THE RIGHT SIDE, TAKE A BIG STEP FORWARD, PLACING THE RIGHT FOOR FIRMLY ON THE FLOOR SO THAT THE THIGH IS HORIZONTAL AND THE ANKLE IS BEFORE OR DIRECTLY UNDER THE KNEE.
• THIS IS THE STARTING POSITION.
• CENTRE YOURSELF AND INHALE DEEPLY.
• EXHALE AND LUNGE FORWARD SMOOTHLY, TRANSFERRING THE BODY WEIGHT ON TO THE RIGHT FOOD.
• THE LEFT LEG BECOMES STRETCHED BACK FULLY AS THE TRUNK COMES FORWARD, WITH THE BACK STRAIGHT.
• DO NOT STRAIN DEPENDING ON FLEXIBILITY, THE FINGERTIPS OR PALMS MAY TOUCH THE FLOOR, OR BEND FORWARD SLIGHTLY SO THAT THE FINGERTIPS REACH THE FLOOR.
• IN THE FINAL POSTURE, THE RIGHT FOOT, BOTH HANDS, LEFT KNEE AND TOES SUPPORT THE BODY.
• THE BACK IS SLIGHTLY ARCHED AND THE HEAD FACES FORWARD.
• TO RELEASE THE POSTURE, INHALE AND ROLL THE BODY WEIGHT BACK SMOOTHLY, CENTERING IN THE STARTING POSITION.
• THIS IS ONE ROUND.
• CONTINUE WITH THE FORWARD AND BACKWARD LUNGES ON THIS SIDE.
• AFTER PRACTISING ON ONE SIDE, AGAIN STAND ON BOTH KNEES, RETURN TO VAJRASANA AND RELAX.
• STAND ON BOTH KNEES, TAKE A BIG STEP FORWARD WITH THE LEFT FOOT INTO THE STARTING POSITION AND PRACTICE AN EQUAL NUMBER OF ROUNDS ON THIS SIDE.
• PRACTICE UP TO 10 ROUNDS ON EACH SIDE.

BREATHING

BREATHE NORMALLY IN VAJRASANA AND WHILE COMING INTO STARTING POSITION.

INHALE DEEPLY IN THE STARTING POSITION.

EXHALE WHILE MOVING FORWARD INTO THE POSTURE.

HOLD THE BREATH FOR A FEW SECONDS WHILE FEELING THE BALANCE.

INHALE WHILE RETURNING TO THE STARTING POSITION.

HOLD THE BREATH FOR A FEW SECONDS WHILE FEELING THE BALANCE.

INHALE WHILE RETURNING TO THE STARTING POSITION.

BREATHE NORMALLY RETURNING TO VAJRASANA.

AWARENESS

PHYSICAL - ON THE BACK, THIGH MUSCLES, KNEES, ANKLES, AND ACHILLES TENDONS, ON THE BALANCE AND SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

INDICATION

NOT FOR PEOPLE WITH INJURED KNEES OR ANKLES.

BENEFITS

THIS ASANA TONES THE ABDOMINAL ORGANS AND GIVES A GOOD STRETCH TO THE LOWER BACK. IT STRENGTHENS THE HIPS, LEGS, AND FEET, AND INDUCES BALANCE IN THE NERVOUS SYSTEM.

NOTES

THIS IS THE FOURTH ASANA PRACTICED IN SURYA NAMASKARA AND CHANDRA NAMASKARA.

ARDHA USHTRASANA

PRACTICE

• SIT IN VAJRASANA.
• MOVE THE KNEES APART AND THE ANKLES TO THE SIDE OF THE BUTTOCKS.
• STAND UP ON THE KNEES WITH THE ARMS AT THE SIDES.
• KEEP THE FEET FLAT BEHIND THE BODY.
• STRETCH THE ARMS SIDEWAYS AND RAISE THEM TO SHOULDER LEVEL.
• DO NOT STRAIN IN ANY WAY.
• TWIST TO THE RIGHT, REACH BACK WITH THE RIGHT HAND AND HOLD THE LEFT HEEL OR ANKLE.
• SIMULTANEOUSLY, STRETCH THE LEFT ARM IN FRONT OF THE HEAD SO THAT THE HAND IS AT EYEBROW LEVEL.
• THE HEAD SHOULD BE SLIGHTLY BACK WITH THE EYES GAZING AT THE RAISED HAND.
• PUSH THE HIPS FORWARD IN THE FINAL POSITION AND KEEP THE THIGHS VERTICAL.
• HOLD THIS POSITION WHILE COMFORTABLE, RETAINING THE GAZE ON THE LEFT HAND.
• RETURN TO THE STARTING POSITION.
• REPEAT ON THE OTHER SIDE TO COMPLETE ONE ROUND.
• PRACTICE 3 TO 5 ROUNDS.
• 
  

BREATHING

INHALE WHILE STRETCHING THE ARMS SIDEWAYS.

EXHALE WHILE TWISTING TO THE SIDE.

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

INHALE WHILE BRINGING THE ARMS BACK TO SHOULDER LEVEL.

EXHALE WHILE RELEASING THE ARMS.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE BACK AND NECK, OR ON THE NORMALY BREATH IF HOLDING THE POSTURE.

SPIRITUAL - ON ANAHATA OR VISHUDDHI CHAKRA.

INDICATION

PEOPLE WITH SECERE BACK AILMENTS SHOULD NOT PRACTICE THIS ASANA.

BENEFITS 

AS GIVEN FOR USHTRASANA, BUT AT A REDUCED LEVEL.

VARIATION 1

A SIMPLER VARIATION IS TO PLACE THE RIGHT HAND ON THE RIGHT HEEL AND THE LEFT HAND ON THE LEFT HEEL.

THIS POSTURE ALSO BECOMES EASIER IF THE HEELS ARE RAISED BY BALANCING ON THE BALLS OF THE FEET.

VARIATION 2

ARTER TWISTING, THE OUTSTRETCHED ARM MAY BE RAISED ABOVE THE HEAD TO A VERTICAL POSITION.

THE HEAD SHOULD BE HELD BACK TO A VERTICAL POSITION.

THE HEAD SHOULD BE HELD BACK WITH THE EYES GAZING AT THE RAISED HAND.

USHTRASANA

PRACTICE

• SIT IN VAJRASANA.
• STAND ON THE KNEES WITH THE ARMS AT THE SIDES.
• THE KNEES AND FEET SHOULD BE TOGETHER, BUT MAY BE SEPARATED IF THIS IS MORE COMFORTABLE.
• LEAN BACKWARDS, SLOWLY REACHING FOR THE RIGHT HEEL WITH THE RGHT HAND AND THEN THE LEFT HEEL WITH THE LEFT HAND.
• DO NOT STRAIN.
• PUSH THE HIPS FORWARD, KEEPING THE THIGHS VERTICAL, AND BEND THE HEAD AND SPINE BACKWARD AS FAR AS IS COMFORTABLE.
• RELAX THE WHOLE BODY, ESPECIALLY THE BACK MUSCLES, INTO THE STRETCH.
• THE WEIGHT OF THE BODY SHOULD BE EVENLY SUPPORTED BY THE LEGS AND ARMS.
• THE ARMS SHOULD ANCHOR THE SHOULDERS TO MAINTAIN THE ARCH OF THE BACK.
• REMAIN IN THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• RETURN TO THE STARTNG POSITION BY SLOWLY RELEASING THE HANDS FROM THE HEELS ONE AT A TIME.

BREATHING

NORMAL.

DO NOT STRY TO BREATHE DEEPLY BECAUSE THE CHEST IS ALREADY STRETCHED.

DURATION

PRACTICE UP TO 3 TIMES AS A DYNAMIC ASANA.

HOLD THE FINAL POSITION UP TO 3 MINUTES AS A STATIC POSE.

AWARENESS

PHYSICAL - ON THE ABDOMEN, THROAT, SPINE OR NATURAL BREATHING.

SPIRITUAL - ON SWADHISTHANA OR VISHUDDHI CHAKRA.

SEQUENCE

IT IS IMPORTANT THAT THIS ASANA IS FOLLOWED BY A FORWARD BENDING ASANA, SUCH AS PASCHIMOTTANASANA, TO RELEASE ANY TENSION IN THE BACK.

THE MOST CONVENIENT COUNTERPOSE IS SHASHANKASANA SINCE IT MAY BE PERFORMED IMMEDIATELY FROM VAJRASANA WITHOUT UNNECESSARY BODY MOVEMENT.

INDICATION

PEOPLE WITH SEVERE BACK AILMENTS SUCH AS LUMBAGO SHOULD NOT ATTEMPT THIS ASANA WITHOUT THE GUIDANCE OF COMPETENT TEACHER.

BENEFITS

THIS ASANA IS BENEFICAL FOR THE DIGESTIVE AND REPRODUCTIVE SYSTEMS. IT STRETCHES THE STOMACHAND INTESTINES, ALLEVIATING CONSTIPATION.

THE BACKWARD BEND LOOSENS UP THE VERTEBRAE AND STIMULATES THE SPINAL NERVES, RELEIVING BACKACHE, ROUNDED BACK AND DROOPING SHOULDERS.

THE POSTURE IS IMPROVED.

THE FRONT OF TEH NECK IS FULLY STRETHED, TONING THE ORGANS IN THIS REGION AND REGULATING THE THYROID GLAND.

IT IS HELPFUL FOR PEOPLE SUFFERING FROM ASTHMA.

VARIATION 1

TO BEGIN WITH THIS ASANA MAY BE PRACTICED WITH THE BALLS OF THE FEET ON THE FLOOR.

VARIATION 2

TO ACCENTUATE THE ASANA, THE RIGHT HEEL MAY BE GRASPED WITH THE LEFT HAND AND THE LEFT HEEL WITH THE RIGHT HAND.

SUTA VAJRASANA

PRACTICE

• SIT IN VAJRASANA.
• SLOWLY BEND BACK, TAKING THE SUPPORT OF FIRST THE RIGHT ELBOW AND ARM AND THEN THE LEFT.
• BRING THE TOP OF THE HEAD TO THE GROUND, ARCHING THE BACK.
• FIND THE BALANCE IN THIS POSITION, THEN PLACE THE HANDS ON THE THIGHS.
• TRY TO KEEP THE KNEES IN CONTACT WITH THE FLOOR.
• IF NECESSARY, SEPARATE THE LIGAMENTS OF THE THIGHS AND KNEES BY FORCING THE KNESS TO TOUCH THE GROUND IN THE FINAL POSITION.
• CLOSE THE EYES AND RELAX THE BODY.
• BREATHE DEEPLY AND SLOWLY IN THE FINAL POSITION.
• RETURN TO THE STARTING POSITION BY BREATHING IN AND TAKING THE SUPPORT OF THE ELBOWS AND ARMS TO RETURNTO VAJRASANA.

BREATHING

DEEPLY AND SLOW.

DURATION

BEGINNERS SHOULD START WITH ONLY A FEW SECONDS IN THE FINAL POSITION.

INCREASING THE DURATION SLOWLY.

FOR PHYSICAL BENEFITS, UP TO ONE MINUTE IS SUFFICIENT.

FOR SPIRITUAL BENEFITS, PRACTICE FOR LONGER PERIODS.

AWARENESS

PHYSICAL - ON THE CROWN OF THE HEAD, NECK, LOWER BACK, ABDOMEN, OR BREATH.

SPIRITUAL - ON SWADHISHTHANA, ANAHATA OR VISHUDDHI CHAKRA.

SEQUENCE

FOLLOW SUPTA VAJRASANA WITH A FORWARD BENDING ASANA. THE MOST CONVENIENT COUNTERPOSE IN SHASHANKASANA SINCE IT MAY BE PERFORMED IMMEDIATELY FROM VAJRASANA WITHOUT UNNECESSARY BODY MOVEMENT.

INDICATION

THIS POSTURE SHOULD NOT BE PRACTICED BY PEOPLE SUFFERING FROM BECK PROBLEMS, SCIATICA, SLIPPED DISC, SACRAL AILMENTS OR KNEE COMPLAINTS.

BENEFITS

THIS ASANA MASSAGES THE ABDOMINAL ORGANS, ALLEVIATING DIGESTIVE AILMENTS AND CONSTIPATION. IT TONES THE SPINAL NERVES, MAKES THE BACK FLEXIBLE AND REALIGNS ROUNDED SHOULDERS.

THE NERVES IN THE NECK AND THE THYROID GLAND ARE PARTICULARLY INFLUENCED. THE CHEST IS STRETCHED AND EXPANDED TO FULL CAPACITY, FILLING THE LUNGS AND BRINGING MORE OXYGEN INTO THE SYSTEM.

IT IS BENEFICIAL FOR THOSE SUFFERING FROM ASTHMA, BRONCHITIS AND OTHER LUNG AILMENTS. IT LOOSENS UP THE LEGS IN PREPARATION FOR SITTING IN MEDITATION ASANAS.

IT REDIRECTS SEXUAL ENERGY TO THE BRAIN FOR SPIRITUAL PURPOSES.

NOTES

NEVER LEAVE THE FINAL POSITION BY STRAIGHTENING THE LEGS FIRST, AS THIS MAY DISLOCATE THE KNEE JOINTS. RETURN TO VAJRASANA FIRST AND THEN STRAIGHT THE LEGS.

VARIATION

THE BACK OF THE HEAD, INSTEAD OF THE TOP, IS PLACED.

ON THE FLOOR IN THE FINAL POSITION.

JOIN THE HANDS TOGETHER AND PLACE THEM UNDER THE BACK OF THE HEAD, OR FOLD THE ARMS COMFORTABLY ABOVE THE HEAD.

TRY TO KEEP THE KNEES ON THE FLOOR.

CLOSE THE EYES AND RELAX THE WHOLE BODY.

BREATHING

DEEP AND SLOW IN THE FINAL POSITION.

BENEFITS

THIS IS AN IMPORTANT VARIATION WHICH INTENSIFIES THE STRETCH OF THE ABDOMINAL REGION, WITHOUT PLACING PRESSURE ON THE NECK.

NOTES

NEVER LEAVE THE FINAL POSITION BY STRAIGHTENING THE LEGS FIRST, AS THIS MAY DISLOCATE THE KNEE JOINTS. RETURN TO VAJRASANA FIRST AND THEN STRAIGHTEN THE LEGS.

THE SANSKRIT WORD SUPTA MEANS "SLEEPING" AND VAJRA REFER TO THE NERVE AND ENERGY PATHWAY WHICH CONNECTS THE SEXUAL ORGANS TO THE BRAIN.

SAITHALYASANA

PRACTICE

• SIT ON THE FLOOR WITH THE LEGS OUTSTRETCHED.
• CAREFULLY BEND THE RIGHT KNEE AND PLACE THE SOLE OF THE FOOT AGAINST THE INSIDE OF THE LEFT THIGH.
• BEND THE LEFT KNEE AND PLACE THE LEFT HEEL ON THE OUTSIDE OF THE LEFT BUTTOCK.
• TURN THE TORSO TO THE RIGHT AND REST THE HANDS ON THE RIGHT KNEE.
• RAISE THE ARMS ABOVE THE HEAD, KEEPING THEM STRAIGHT AND SHOULDER WIDTH APART.
• BEND FORWARD OVER THE RIGHT KNEE, BRINGING THE FOREHEAD TO THE FLOOR.
• RELAX IN THE POSITION.
• TO RETURN TO THE STARTING POSITION, RAISE THE ARMS AND TRUNK IN ONE STRAIGHT LINE, THEN LOWER THE HANDS TO THE RIGHT KNEE.
• PRACTICE 5 TIMES ON THE RIGHT, THEN 5 TIMES ON THE LEFT SIDE.

BREATHING

INHALE WHILE RAISING THE ARMS.

EXHALE WHILE BENDING FORWARD.

BREATHE NORMALLY IN THE FINAL POSITION.

INHALE WHILE RETURNING TO THE UPRIGHT POSITION.

EXHALE WHILE RETURNING TO THE UPRIGHT POSITION.

EXHALE WHILE LOWERING THE ARMS.

AWARENESS

PHYSICAL - ON SYNCHRONIZING OF THE MOVEMENT WITH THE BREATH AND RELAXATION OF THE BACK.

SPIRITUAL - ON MANIPURA CHAKRA.

SEQUENCE

THIS IS A PREPARATORY PRACTICE FOR MEDITATION POSES AND MAY PRECEDE ANY BACKWARD BENDING ASANA SUCH AS BHUJANGASANA, SARAL DHANURASANA OR DHANURASANA WHICH PARTICULARLY STRETCH THE NECK AND PELVIC REGION IN THE OPPOSITE DIRECTION.

INDICATION

PEOPLE WHO HAVE LOWER BACK CONDITIONS SHOULD ONLY BEND FORWARD AS FAR AS IS COMFORTABLE.

BENEFITS 

THIS ASANA STRETCHES THE BACK, PELVIC REGION, INSIDES OF THE THIGHS AND OPENS UP THE HIP JOINTS. IT BALANCE THE NERVOUS SYSTEM. IT ALSO MASSAGES THE ABDOMINAL ORGANS BY GENTLY COMPRESSING EACH SIDE ALTERNATIVELY AGAINST THE THIGHS.

PASCHIMOTTANASANA

PRACTICE

• SIT ON THE FLOOR WITH THE LEGS OUTSTRETCHED, FEET TOGETHER AND HANDS ON THE KNEES.
• THIS IS THE STARTING POSITION.
• RELAX THE WHOLE BODY.
• SLOWLY BEND FORWARD FROM THE HIPS, SLIDING THE HANDS DOWN THE LEGS.
• IF THIS IS IMPOSSIBLE, HOLD THE HEELS, ANKLES OR ANY PART OF THELEGS THAT CAN BE REACHED COMFORTABLY.
• MOVE SLOWLY WITHOUT FORCING OR JERKING.
• HOLD THE POSITION FOR A FEW SECONDS.
• RELAX THE BACK AND LEG MUSCLES, ALLOWING THEM TO GENTLY STRETCH.
• KEEPING THE LEGS STRAIGHT AND UTILIZING THE ARM MUSCLES, NOT THE BACK MUSCLES, BEGIN TO BEND THE ELBOWS AND GENTLY BRING THE TRUNK DOWN TOWARDS THE LEGS, MAINTAING A FIRM GRIP ON THE TOES, FEET OR LEGS.
• TRY TO TOUCH THE KNEES WITH THE FOREHEAD.
• DO NOT TRAIN.
• THIS IS THE FINAL POSITION.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE AND RELAX.
• SLOWLY RETURN TO THE STARTING POSITION.
• THIS IS ONE ROUND.

BREATHING

INHALE IN THE STARTING POSITION.

EXHALE SLOWLY WHILE BENDING FORWARD.

INHALE IN THE STATIC POSITION.

EXHALE WHILE BRINGING THE TRUNK FURTHER TOWARDS THE LEGS WITH THE ARMS.

BREATHE SLOWLY AND DEEPLY IN THE FINAL POSITION OR RETAIN THE BREATH OUT IF HOLDING FOR A SHORT DURATION.

INHALE WHILE RETURNING TO THE STARTING POSITION.

DURATION

BEGINNERS SHOULD PERFORM UP TO 5 ROUNDS, STAYING IN THE FINAL POSITION FOR ONLY A SHORT LENGTH OF TIME. ADEPTS MAY MAINTAIN THE FINAL POSITION FOR UP TO 5 MINUTES.

AWARENESS

PHYSICAL - ON THE ABDOMEN, RELAXATION OF THE BACK AND LEG MUSCLES, OR THE SLOW BREATHING PROCESS.

SPIRITUAL - ON SWADHISHTHANA CHAKRA.

SEQUENCE

THIS ASANA SHOULD PRECEDE OR FOLLOW BACKWARD BENDING ASANAS SUCH AS SETU ASANA, CHAKRASANA, BHUJANGASANA OR MATSYASANA.

INDICATION

PEOPLE WHO SUFFER FROM SLIPPED DISC, SCIATICA OR HERNIA SHOULD NOT PRACTICE PASCHIMOTTANASANA.

BENEFITS

THIS ASANA STRETCHES THE HAMSTRING MUSCLES AND INCREASES FLEXIBILITY IN THE HIP JOINTS. IT TONES AND MASSAGES THE ENTIRE ABDOMINAL AND PELVIC REGION, INCLUDING THE LIVER, PANCREAS, SPLEEN, URO-GENITAL SYSTEM, KIDNEYS AND ADRENAL GLANDS. IT HELPS TO REMOVE EXCESS WEIGHT IN THIS AREA AND STIMULATES CIRCULAION TO THE NERVES AND MUSCLES OF THE SPINE.

NOTES 

PACHIMOTTANASANA CAN ALSO BE COMMENCED BY INHALING AND RAISING THE ARMS IN THE STARTING POSITION, AND THEN EXHALING INTO THE FORWARD BEND, INSTEAD OF SLIDING THE HANDS DOWN THE LEGS.

GATYATMAK PASCHIMOTTANASANA

PRACTICE

• LIE FLAT ON THE BACK WITH THE FEET TOGETHER.
• RAISE THE ARMS OVER THE HEAD AND BRING THEM TO THE FLOOR WITH THE PALMS FACING UP.
• THIS IS THE STARTING POSITION.
• RELAX THE WHOLE BODY.
• RAISE THE TRUNK TO THE SITTING POSITION WITH THE ARMS STRAIGHT ABOVE THE HEAD AND THE SPINE STRAIGHT.
• BEND FORWARD INTO PASCHIMOTTANASANA IN A SMOOTH MOVEMENT.
• HOLD THE FINAL POSITION FOR A SHORT TIME.
• RETURNTO THE SITTING POSITION WITH THE ARMS STRAIGHT ABOVE THE HEAD.
• LEAN BACKWARDS AND RETURN TO THE STARTING POSITION.
• THIS IS ONE ROUND.
• PRACTICE UPTO 10 ROUND.

BREATHING

BREATHE NORMALLY IN THE STARTING POSITION.

INHALE WHILE COMING INTO THE SITTING POSITION.

EXHALE WHILE BENDING FORWARD INTO PASCHIMOTTANASANA.

INHALE WHILE SITTING UP.

EXHALE WHILE RETURNING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

SPIRITUAL -  ON SWADHITHANA CHAKRA.

INDICATION

AS FOR PASCHIMOTTASANA. IN ADDITION, THIS IS A STRENEOUS PRACTICE, NOT SUITABLE FOR PEOPLE WITH HEART CONDITION, HIGH BLOOD PRESSURE OR ANY BACK PROBLEM.

BENEFITS

THE BENEFITS ARE THE SAME AS FOR PASCHIMOTTANASANA ALTHOUGH AT A REDUCED LEVEL. THIS IS A DYNAMIC PROCESSES. IN ADDITION, IT RENDERS THE WHOLE BODY MORE FLEXIBLE, STIMULATING PHYSICAL AND PRANIC ENERGY.

PADA PRASAR PASCHIMOTTASANA

PRACTICE

• SIT WITH THE LEGS SPREAD APART AS WIDE AS POSSIBLE.
• INTERLOCK THE FINGERS BEHING THE BACK.
• THIS IS THE STARTING POSITION.
• TURN THE TRUNK TO THE RIGHT.
• RAISE THE ARMS UP BEHIND THE BACK AND BEND FORWARD OVER THE RIGHT LEG.
• KEEP THE ARMS STRAIGHT.
• BRING THE NOSE TOWARDS THE KNEE WITHOUT BENDING THE LEG, BUT DO NOT STRAIN TO MAKE CONTACT.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• RAISE THE TRUNK AND LOWER THE ARMS.
• TURN TO THE LEFT AND REPEAT THE MOVEMENT ON THE SIDE.
• RETURN TO THE CENTRE.
• BEND FORWARD AND BRING THE FOREHEAD TOWARDS THE FLOOR DIRECTLY IN FRONT OF THE BODY WHILE RAISING THE ARMS AS HIGH AS POSSIBLE FOR AS LONG AS IS COMFORTABLE.
• RETURN TO THE UPRIGHT POSITION, LOWERING THE ARMS.
• THIS COMPLETE ONE ROUND.
• PRACTICE 3 TO 5 ROUNDS. 

BREATHING

INHALE IN THE STARTING POSITION.

EXHALE WHILE BENDING FORWARD.

BREATHE SLOWLY AND DEEPLY IN THE FINAL OR RETAIN THE BREATH OUT IF THE POSITION IS HELD FOR ONLY A SHORT TIME.

INHALE WHILE RETURNING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE LEGS, BACK, SHOULDERS AND ARMS, ON FINDING THE BENEFICAL AMOUNT OF STRETCH WITHOUT STRAIN, AND ON SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON MOOLADHARA OR SWADHISTHANA CHAKRA.

SEQUENCE

THIS ASANA SHOULD PRECEDE OR FOLLOW BACKWARD BENDING ASANAS SUCH AS TIRYAKA BHUJANGASANA, CHAKRASANA OR MAYSYASANA.

INDICAITON

AS FOR PASCHIMOTTANASANA. THIS PRACTICE SHOULD NOT BE ATTEMPTED UNTIL PASCHIMOTTANASANA HAS BEEN MASTERED.

BENEFITS

AS WELL AS PROVIDING ESSENTIALLY THE SAME BENEFITS AS PASCHIMOTTANASANA, THIS ASANA GIVES AN EXTENDED TO THE INSIDE OF THE LEGS AND THE MUSCLES UNDER AND BETWEEN THE SHOULDER BLADES. THE CHEST IS OPENED MORE THAN IN PASCHIMOTTANASANA AND THE EFFECT OF THE ASANA IS DISTRIBUTED THROUGHOUT BOTH THE UPPER AND LOWER PARTS OF THE BODY.