Friday, October 14, 2011

Pad Vrittasan (Leg Rotation)

Procedure 
  • 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.
  • Keep your palms flat on the floor on either side of the body.
  • Gently, raise the right leg and rotate it sideways as if you are creating several vertica circles in the air.
  • Make sure the other leg remains straight throughout the asan.
  • Inhale (Radhey) during the lower half circle and exhale (Krishna) during the upper half circle.
  • Repeat 10 times in either direction—clockwise and counterclockwise.
  • Then comfortably, lower the leg down to the floor.
  • Now, repeat the same method with the left leg and rotate 10 times in either direction.
  • Lastly, come into Shavasan and relax.
Variation - 1
  • Lie flat on your back with both your legs together and touch the outer side of the thighs with your palms, i.e. Simple Supine Pose.
  • Keep your palms flat on the floor on either side of the body.
  • Gradually, raise both the legs and rotate them sideways as if you are creating several vertical circles in the air.
  • Inhale (Radhey) during the lower half circle; exhale (Krishna) during the upper half circle.
  • While bringing the legs upward, do not raise the back.
  • Make sure the legs remain locked at the knees throughout the practice.
  • Repeat 10 times in either direction—clockwise and counterclockwise.
  • At last come to shavasan and relax well.
Awareness
  • On the rotation of the legs synchronized with breathing in and out
  • On the effects on the hips and abdomen
  • On chanting the Sacred Names “Radhey Krishna” with your each breath
Benefits
  • Pada Vrittasan is quite useful for developing flexibility of the hip joints. 
  • It makes the body slim by reducing fat.
  • It also gives exercise to the abdominal, spinal, and thigh muscles.
  • It is highly effectual for sciatic patients.
Contraindications
  • Patients with high blood pressure, heart ailments, peptic ulcer, and abdominal surgery should not try it. 
  • Also, females at second and third trimesters of pregnancy, and those passing through a menstrual period should also avoid this pose.

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