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.
- Gently bend your right leg and bring the right knee over your abdomen.
- Interlock the fingers and place them around the right shin, closer to the knee.
- Inhale (Radhey); while exhaling (Krishna), pull the knee to the chest; raise your head and shoulders and try to touch the right knee with your nose.
- Make sure your left leg remains locked and on the floor.
- Hold the final pose for about 15-20 seconds with normal breathing.
- Again inhale (Radhey), and lowering the trunk and releasing the right knee, return back to the starting position.
- Practice it up to three times, and then come to the starting position again by releasing the right leg.
- Repeat the same process up to three times with the other leg.
- Finally, come to Shavasan (See page 227) and relax.
- 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 (See page 227).
- Comfortably bend both knees and bring them over the abdomen.
- Interlock your fingers and keep them around both the shins, just below the knees.
- First inhale (Radhey) deeply, and with a slow exhalation (Krishna), slowly pull both the knees toward the chest.
- Simultaneously, lift the head and shoulders upward, and attempt to keep the nose between the two knees.
- Remain in this pose for about 15-20 seconds with normal breathing.
- As you return to the centre, inhale (Radhey) and lowering the trunk and head gradually to the floor, release the knees.
- Do this process for three times.
- Lastly, come to Shavasan and relax.
- On your bodily movements along with the breaths synchronized with them
- On the pressure on your abdomen
- On the Holy Names “Radhey Krishna” flowing with your breaths
- Supt Pawan Muktasan is a very invigorating pose as it strengthens your lower back muscles and makes the spinal vertebrae flexible.
- The main purpose of this pose is to remove gas and constipation, by massaging the abdomen and digestive organs.
- It is very effectual in rooting out impotence, sterility, and menstrual problems for it also massages the pelvic muscles and reproductive organs.
- Persons with high blood pressure and acute back cases like sciatica and slipped-disc should avoid it.
No comments:
Post a Comment