Sequence:-1. Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the
2. Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
3. Bring chin forward and place it on the ground. Gaze in front.
4. Raise chin and turn head backward as much as possible. Raise the thorax turning supine backward upto the navel. Do not raise navel.
5. Maintain the posture for sometime. Then slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground. 6. Now, relax your hands and place them by the either side of the thighs.
Remember :-
1. Fingers of the hands must remain together.
2. Do not give jerk to raise your body.
3. Navel or lower part of the navel must not ne raised.
4. Put minimum weight on hands. Divideweight on spine and arms.
5. While in final position, the thumb should touch the chest near armpit.
6. In the beginning weight can remain on hands.
7. While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.
1. Fingers of the hands must remain together.
2. Do not give jerk to raise your body.
3. Navel or lower part of the navel must not ne raised.
4. Put minimum weight on hands. Divideweight on spine and arms.
5. While in final position, the thumb should touch the chest near armpit.
6. In the beginning weight can remain on hands.
7. While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.
1 comment:
It's been just a year since I started practicing, so it's still early to give you a convincing answer about its benefits. I'm going to tell you which ones I've experienced in case they help you decide to practice^^
I started practicing yoga because I had chronic pain in my neck and arm that, as soon as it continued, it was going to cost me to be able to continue working. It was yoga and not any other sport because my physical condition was terrible, and I didn't see myself in a gym or running in the fields. So I tried a class and left super bummed out but at the same time I felt good. Discouraged because I found it totally boring and my body couldn't perform almost any posture, but since I felt good, I still paid for a full month. After a month practicing 3 hours a week in hour and a half classes, the pain had disappeared most of the time. I still didn't like it, but I continued.
A year later I am in the best physical shape of my life. My neck does not hurt, I sleep very well and some moments of anxiety that I had been dragging along for a long time have almost disappeared. My periods are less painful and I haven't gotten even a cold in all this time.
I have also noticed the benefits on a psychic level. You regain “patience”, so to speak, both with yourself and with others, without even realizing it. And you learn to give each thing its time. There are no "lifehacks" for everything.
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