Procedure
- Sit down with your legs outstretched and joined together in front; keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
- Now, interlock your fingers. Folding your arms, place them on the back of the head, exactly above the neck.
- While inhaling (Radhey), recline your trunk backward, and simultaneously raise the legs from the floor with the knees locked and toes pointed upward.
- Balance your body on your buttocks, with no other part of the body touching the floor.
- Keep the legs at an angle of 30-40 degrees with the floor and the head in line with the toes.
- Make sure you don’t slouch and your body does not shake or move while maintaining the perfect balance.
- Stay in this position for 15-20 seconds with normal breathing.
- With an exhalation (Krishna), slowly lower the legs to the floor and simultaneously bring the trunk back to the centre.
- This is one round; do it for up to three rounds.
- Finally, lower your arms gradually and come into Shithil Dandasan (See page 117) to relax.
- On the breaths synchronized with the movements
- On the stretch and strain of the abdomen and legs
- On the balance
- On the mentally uttering “Radhey Krishna” in your breaths
- Ardh Navasan mainly strengthens and provides extra vigor to the back.
- It is considered to be very effective on the intestines.
- For all child-bearing women, it is a great boon as it tones and massages the womb portion.
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