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.
- 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.
- 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
- 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.
- 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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