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How to do?
Lie flat on the mat and
gently turn to your left. Steady yourself as...
Lie flat on the mat and gently turn to your left. Steady yourself as you take this position by pressing the outer part of your left foot and your heels firmly into the floor.
Raise your right arm over your head. Arm should be perpendicular to your body.
Use your left arm to support your head as you lift it off the floor and support it on your palms.
Bend your right leg at the knee and reach for your big toe with the right arm. Hold it using the first two fingers and the thumb.
Stay stable for a few seconds as try and maintain balance.
Exhale and stretch the right leg towards the ceiling. Stretch as far as you can, ensuring your arm and leg are perfectly straight.
Hold this pose for a few seconds. Then, release. Wait for a few moments. Repeat this pose as you turn to your right side, and repeat the asana with your left leg for the same amount of time.
Why to do?
This asana tones the abdominal muscles, and helps in improving digestion.
It stretches and strengthens the sides of your torso.
The spine as well as the leg muscles become more flexible.
The hamstrings also get stretched and strengthened.
It helps to lose weight in your hips and thighs.
There is better circulation in your legs. It also helps in the development of the pelvic region.
This asana helps cure hypertension, arthritis, colitis, hypertension, and sciatica.
It helps relieve stress and tension.
It also helps cure disorders related to the uterus, urinary bladder, ovaries, and prostate.
When not to?
If you have pain in your neck or shoulders.
If you have spondylitis, slip disc, or sciatica guidance is recommended.
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.
If you have wrist, elbow or shoulder injury.