Case Study Of Dandasana

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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 .
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 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

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