Friday, October 14, 2011

Jhulan Lurhakan Asan (Rocking and Rolling)

  • Lie flat on your back with both your legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose.
  • Gently fold both the legs at the knees and bring them over your abdomen.
  • Now, interlock your fingers and place them around both the shins, exactly below the knees.
  • Also bring your chin closer to the knees and start rocking forward and backward as long as possible.
  • While rocking forward, come up to squat (keeping legs joined) on your feet, and then rock backward so that each part of the spine touches the floor.
  • Repeat this process for 5-10 rounds and return to the central position.
  • Now, start rolling sideways, taking the support of your elbows.
  • Try to maintain the position of your chin, touching the knees at all times.
  • Roll for 5-10 rounds actively.
  • Finally, come into Shavasan so that you can relax.
  • On co-ordinating the rocking and rolling movements
  • On the effect on the back and the buttocks
  • On the mental chanting of the Revered Names “Radhey Krishna” along with breathing and always trying to realize Them everywhere
  • Due to the movements in the back portion of the body, there is adequate massage on your back, hips, and buttocks.
  • It removes unnecessary fat from the waist area.
  • It produces invigorating feeling in the morning after a brisk walk.
  • Persons who have severe back problems and/or have undergone abdominal surgery should avoid it.  Also, women at second or third trimester of pregnancy best omit it from their Yogic exercise.

No comments:

Post a Comment