Lift
both the hands little above
the ground and rotate them till
they reach in line with the
shoulders.
Fold
both the hands in elbows and wrap around
the head, relax them.
Lift
your left leg little above the
ground, fold in the knee and
slowly bring it near the hips.
Bend
the left knee towards right side as much as
you can and turn the neck to the right side. Maintain
the position for few seconds.
Releasing
the position:
Straighten
the left
knee and
neck like
in position
3.
Lift
the left foot little above the ground and straighten
the knee slowly and keep it on the side of right
leg as in position 2 explained above.
Open
the fold of the hands and keep the hands in line
with shoulders.
Lift
both the
hands little
above the
ground,
rotate them
and bring
them to
normal position
close to
the body.
Repeat
the complete procedure by
changing left and right.
Janusanchalana
Type II
Preposition:
Supine Position.
Attaining
the position:
Lift both
the hands
little above
the ground
and rotate
them till
they reach
in line with
the shoulders.
Fold
both the hands in elbows and wrap around the head,
relax them.
Lift both the legs little above the ground and slowly
folding the knees bring both the heels near the hips.
Turn both the knees to left side as much as you can
and neck on the right side. Maintain this position
for few seconds.
Straighten the knees and neck as in position 3.
Turn both the knees to right side as much as you can
and neck to the left side. Maintain the position for
few seconds.
Releasing
the position:
Lift both
the feet little
above the
ground and
straighten
in the knees
slowly.
Open the folds of the hands and keep them straight
inline with the shoulders.
Lift both the hands little above the ground and rotate
them bringing them close to the body.
Janusanchalan
Type III
Attaining
the position:
Lift both the hands little
above the ground and rotate
them till they reach in line
with the shoulders.
Fold both the hands in elbows and wrap around the
head, relax them.
Lift
both the legs little above the ground and slowly folding
the knees bring both the heels near the hips.
Shift left foot 6 to 8 inches to left side and right
foot 6 to 8 inches to the right side.
Turn the left knee downwards but on the right side
and try to touch it to the ground. Then bend the right
knee towards left and press it against left thigh.
Maintain the position for few seconds.
Straighten
right knee first and left knee afterwards.
Now turn the right knee downwards to the left and
try to touch it on the ground. Then bend the left
knee to right and press it against right thigh. Maintain
the position for few seconds.
Releasing
the position:
Straighten left knee first
and right knee afterwards.
Open the fold of the hands and keep them straight
in line with shoulders.
Lift both the hands little above the ground and rotate
to bring them to normal position.
