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How to do?
Sit in Dandasana (Plank
Slowly shift your weight on the right arm and foot as you swing
your left arm and foot...
Sit in Dandasana (Plank pose)
Slowly shift your weight on the right arm and foot as you swing your left arm and foot on it.
Rest your left foot on the right foot and let the left arm rest on the hip.
The right hand should be placed a little in front of the shoulder and not exactly below it. Also, the palm should be pressed firmly against the floor and the arm is not bent.
Inhale and slowly raise your left arm till it is perpendicular to the floor with fingertips pointing towards the ceiling.
Now turn your neck towards the raised arm and gaze at the fingertips. Take a few breaths.
As you exhale, rest your arm on the hip.
Slowly come back into Dandasana and rest for a few breaths.
Repeat the process on the other side.
Why to do?
Strengthens the arms, wrists and legs.
Strengthens the abdomen.
When not to?
If you have wrist, elbow or shoulder injury.
-Exhale completely and while inhaling, contract the abdomen and
slowly raise both the legs to a 90 degree angle from the floor.
-Now exhale and raise...
-Exhale completely and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle from the floor.
-Now exhale and raise the waist and the hips from the floor and take the legs backwards over the head.
-Inhaling raise the back and the legs up into a vertical position, placing the hands on the upper back for support.
-Let the chin rest against the chest, creating a lock. Focus on the toes.
-Be in the pose for a few minutes and breathe normally.
-To release the pose, inhale and as you exhale bend the waist and lower the legs over the head, releasing the hands from the upper back.
-Lower the back to the floor very slowly, vertebrae by vertebrae while inhaling. Keep the legs at a 90 degree angle from the floor.
-Exhaling slowly lower both legs back to the supine position.
Why to do?
-Improves the function of the thyroid, parathyroid, thymus gland and pituitary glands due to the increase oxygen and blood. overall function of the endocrine system is improved. Immunity is increased. This results in the improved functioning of all other systems of the body
-Helps in regulating emotional and mental stress.
-The pelvic and abdominal area circulation, ear, throat and nose ailments are improved.The lung capacity is increased and is therefore helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby improving the respiratory system.
-Prevents and cures varicose veins.
-Detoxification of the body due to improved efficiency of the organs of the body which leads to youthfulness and anti-ageing effects
-Due to the effect this asana has on the hormonal system, particularly the thyroid, it balances the circulatory, digestive, reproductive and nervous system.
-Due to the increased blood flow to the head the mind is tranquilized, stress and psychological disturbances are removed.
-The increased blood flow can be beneficial for those who suffer from headaches, though it should not be practiced at the time of headache.
-It releases the normal gravitational pressure from the anus muscles which helps with haemorrhoids.
-The nerves passing through the neck are toned and the neck flexibility is increased.
-The digestive system is greatly improved due to the increase in blood circulation and drainage of stagnant blood.
-Sarvangasana has all the benefits of Sirsasana but is safer and easier to perform.
-If you are suffering from diarrhea, headache, high blood pressure and neck injury do not practice this asana.
-During menstruation, do not practice this asana.