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Vajrasana,
-
Januhastasana,
- Hasta
Shirasana,
- Ekpad
Bhujangasana,
- Dwipad
Bhujangasana,
- Makarasana
-
Preposition:
Sitting position.
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Attaining
the asana position.
-
-
Fold left leg in the knee &
keep it near the left side of
waist with toes inside
& heels facing outside.
-
Fold the right leg in the knee
and keep it near the right
side of waist with the toes
inside & heal outside.
-
Keep
both the palms on the knees;
maintain this position for few seconds.Try
and relax all the muscles as
much as you can.
-
Januhastasana:
While bending
forward
in the waist
slide both
the palms
so that
they touch
the ground
near the
knees. Keep
the hands
straight
in elbows,
press the
waist downwards
and head
backwards
while bending
in the neck
backwards.
Maintain
the position
for few
seconds.
Try to relax
the muscles
as much
as you can.
-
HastaShirasana:
Slide the palms away from the knees till
both the elbows touch the ground. Then
fold the elbows & lift the palms, touch
the wrists together and rest the chin on
that joint. Maintain this position for
few seconds and try to relax the muscles
as much as you can.
-
Ekpad
Bhujangasana: From the position of
Hastashirasana, straighten left leg backwards
and rest the left thigh on the ground.
Maintain this posture for few seconds
and try to relax the muscles as much as
you can.
-
Dwipad
Bhujangasana. From the position of
Ekpad Bhujangasana, straighten the right
leg also backwards and rest the right
thigh on the ground. Keep both the knees
and ankles touching each other and toes
stretched backwards. The position of elbows,
palms and head remains unchanged. Maintain
this position for few seconds and try
to relax the muscles as much as you can.
-
Makarasana:
Fold the forehands and keep them folded
on each other, slide them further away
from the shoulder. Rest the cheek and
abdomen on the ground. Spread both the
legs 1 foot apart from each other with
heels facing inside and toes outside.
Relax the complete body and maintain the
position for few seconds.
-
Note:
All these asanas are to be practiced in
the given sequence only.
-
Dwipad
Bhujangasana:
Bring the legs close to each other. Raise
the head, raise the forehead touching
the wrist. Rest the chin on this joint
and attain the position as already explained.
Maintain this position for few seconds
and relax all the muscles.
-
Ekpad Bhujangasana: Fold the left
leg in the knee and bring it forward,
resting the abdomen on the left thigh
as already explained. Maintain this position
for few seconds and relax all the muscles.
-
HastaShirasana:
Fold the right leg in the knee and bring
it forward as in Vajrasana position and
attain the position as explained earlier.
Maintain this position for few seconds
and relax all the muscles.
-
Janu
Hastasana: Straighten the elbows,
bring the palms close to the knees and
raise the head. Push the waist downwards
and head backwards as explained earlier.
Maintain this position for few seconds
and relax all the muscles.
-
Vajrasana: Straighten in the waist,
keep the palms on the knees and take the
position of Vajrasana. Maintain this position
for few seconds.
-
Releasing
the Asana Position
-
Straighten the left leg in the knee and
keep it straight.
-
Straighten the right leg in the knee
and keep it straight.
-
Keep
both the palms on the ground near
to the waist and take sitting position.
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