Type of Aasana : Basic/Intermediate
Basic Position : Shain Stithi (Sleeping on Back pose) Sleep comfortably on the back. Legs joined together. Eyes looking at the sky. Both hands next to buttocks facing downwards .
How to do the Aasana :
- Utthan is to raise and pad is leg. Which means leg is to be raised from ground. However important to benifit of this aasan is the knee should not be bent any time during this aasan or it variations.
- Raise right leg from the hip . till it reaches 90 degrees. Inhale while doing so.
- Till this it is utthan padasan. now we move further.
- Push hand down . Lift the back by rolling spine and lift legs further up.
- Now hold hips with the hands and entire weight is now on the hands and elbow.
- Chin does not touch the chest because it is another aasan. Note this is final position. Legs above hip straight above. Hip to back slightly curved.
- Remain in this position with eyes closed and be relaxed.
- come back slowly to original position without jerking the body.
Photo :
Breathing :Inhale while lifting up. Retain breath or antarkumbh while maintaining final position. And exhale while coming down.
If you are maintaining the final position for longer time then breathe normally.
Caution : Any inverted type aasans are not recomended for persons with high BP or severe back problems.
Variations : Nil
- Utthan is to raise and pad is leg. Which means leg is to be raised from ground. However important to benifit of this aasan is the knee should not be bent any time during this aasan or it variations.
- Raise right leg from the hip . till it reaches 90 degrees. Inhale while doing so.
- Till this it is utthan padasan. now we move further.
- Push hand down . Lift the back by rolling spine and lift legs further up.
- Now hold hips with the hands and entire weight is now on the hands and elbow.
- Chin does not touch the chest because it is another aasan. Note this is final position. Legs above hip straight above. Hip to back slightly curved.
- Remain in this position with eyes closed and be relaxed.
- come back slowly to original position without jerking the body.
Photo :
Breathing :Inhale while lifting up. Retain breath or antarkumbh while maintaining final position. And exhale while coming down.
If you are maintaining the final position for longer time then breathe normally.
Caution : Any inverted type aasans are not recomended for persons with high BP or severe back problems.
Variations : Nil