Practice :
- Bend the left leg underneath the right leg so that the heel of the left leg is touching the right buttock.
- Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock.
- Adjust the right knee so that it is above the left knee.
- Place the left arm behind the back & the right arm over the right shoulder.
- The back of the left hand should lie in contact withe the spine while the right palm rest against the spine.
- Try to clasp the fingers of both hands behind the back.
- Bring the raised elbow behind the head so that the head presses against the inside of the raised arm.
- Keep the head, neck and spine erect. Close the eyes.
- Stay in this position for one minute or as long as you can.
- Unclasp the hands, straighten the the legs and repeat with the left knee uppermost and the left arm over the left shoulder.
Benefits :
- Increases the flexibility of arms and shoulder muscles.
- Reduces cramps and sprains.
- Increases the blood flow in torso.
- Removes unwanted fat from thighs, hips and shoulders.
- Beneficial for respiratory system and improves breathing problems.
- Tones the back.
Precautions ;
- While practicing this asana, be clear that whichever leg is on top the same side arm must be placed lower.
- Avoid this asana who are suffering from neck and shoulder problems.
- Not recommended for frozen shoulder problem.
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