1. DANDA ASANA 4710
DANDA=STAFF; ASANA= POSTURE/POSE
Steps:
Sit down with upright back with extended legs in front of you. Your legs and feet should be in straight line with hip.
Rest your palms on your side on the floor.
Now support your hip and raise your both feet upwards simultaneously as shown in the picture.
Stay in the pose as long as body allows and then lower down your leg slowly.
BENEFITS:
It enhances the flexibility of hips and pelvis.
It improves the posture of lower back.
PRECAUTIONS:
Avoid it during pregnancy and if you are suffering from headaches, blood pressure problems and insomnia.
2. KURMA ASANA 4690, 4691, 4697, 4699
KURMA=TORTOISE; ASANA= POSE
Steps:
Assume the pose of Dandasana . …show more content…
Hold this position while breathing 3-8 times.
BENEFITS:
It gives good stretching to back, leg and spine.
It smoothens the functioning of the digestive and respiratory systems.
It relaxes lumber and sacrum areas.
It relaxes mind.
PRECAUTIONS:
Avoid any force on the muscles during this asana.
Avoid this asana if you are suffering from any arm, hip or shoulder injuries.
3. DWIPADA UTTANAPAD ASANA 4701
DWI=TWO, PADA=FEET,UTTAN=RAISED; ASANA= POSE
Steps :
Lie down on the floor with whole body in straight line with your hands resting on both sides with palms touching the floor.
Now lift both feet from hip upwards towards the sky as shown in the picture.
Stay in the pose as long as you can and then lower down your legs to the floor without any jerk.
BENEFITS:
It tones abdominal , thigh , pelvic and perineal muscles.
It regulates the production of digestive juices and the process of excretion.
It facilitates flow of carbon dioxide rich blood from the leg region towards the heart.
PRECAUTIONS:
Avoid this asana if you have undergone any abdominal surgery.
4. PADANGUSTHA ASANA
DANDA=STAFF; ASANA= POSTURE/POSE
Steps:
Sit down with upright back with extended legs in front of you. Your legs and feet should be in straight line with hip.
Rest your palms on your side on the floor.
Now support your hip and raise your both feet upwards simultaneously as shown in the picture.
Stay in the pose as long as body allows and then lower down your leg slowly.
BENEFITS:
It enhances the flexibility of hips and pelvis.
It improves the posture of lower back.
PRECAUTIONS:
Avoid it during pregnancy and if you are suffering from headaches, blood pressure problems and insomnia.
2. KURMA ASANA 4690, 4691, 4697, 4699
KURMA=TORTOISE; ASANA= POSE
Steps:
Assume the pose of Dandasana . …show more content…
Hold this position while breathing 3-8 times.
BENEFITS:
It gives good stretching to back, leg and spine.
It smoothens the functioning of the digestive and respiratory systems.
It relaxes lumber and sacrum areas.
It relaxes mind.
PRECAUTIONS:
Avoid any force on the muscles during this asana.
Avoid this asana if you are suffering from any arm, hip or shoulder injuries.
3. DWIPADA UTTANAPAD ASANA 4701
DWI=TWO, PADA=FEET,UTTAN=RAISED; ASANA= POSE
Steps :
Lie down on the floor with whole body in straight line with your hands resting on both sides with palms touching the floor.
Now lift both feet from hip upwards towards the sky as shown in the picture.
Stay in the pose as long as you can and then lower down your legs to the floor without any jerk.
BENEFITS:
It tones abdominal , thigh , pelvic and perineal muscles.
It regulates the production of digestive juices and the process of excretion.
It facilitates flow of carbon dioxide rich blood from the leg region towards the heart.
PRECAUTIONS:
Avoid this asana if you have undergone any abdominal surgery.
4. PADANGUSTHA ASANA