Ardha Salabasana Breathing

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  Position : Prone
  
  
  
  

  Practice:

• Lie down on the abdomen with legs and feet together and the sole of the feet facing upward.
• Rest the chin on the floor.  Close the eyes and relax the body.
• Make fist of the hands with thumb tucked in and place them under the root of the thighs.
• While inhaling, slowing raise the right leg up as high as possible without bending the knees. Take the support of the fists to while raising the legs.
• While exhaling, return the right leg back on to the floor slowly.
• Repeat with the left leg in the same way.
• Practice 8 to 10 rounds.
• Close the eyes and relax the whole body in Makarasana.

Benefits :

• It strengthens the lower back and pelvic organs.
• Tones the sciatica nerves, balances the functions of the liver and abdominal organs.
• Gives relief to back pain.
• Improves the appetite.

Note :

• Take firm support of your fists while raising both legs, so that you can take maximum support.
• Do not bend the knees.
• Do not strain or exert yourself.
• Synchronize movements with breathing.

Contra-indications :

• People suffering from high blood pressure, heart problems, peptic ulcer, hernia, intestinal tuberculosis should avoid this practice.