| Posture |
The body takes the shape similar to a plough ( Hala in Sanskrit
). Also as the plough makes the hard ground soft, in this asana
the veins are stretched which reduces the stiffness of the body.
|
| Pre
position |
Supine
Position. |
| Procedure |
- Exhale
and inhaling, start raising both the legs upward and stop
when they make angle of 90 degree with the floor. Attain
the Uttanpadasana posture.
-
Exhaling raise the waist, hips and push the legs backward
over the head. Try to maintain the balance.
-
After exhaling completely, push the legs further back and
try to touch ground with toes. Keep the toes stretched.
-
Continue normal breathing.
|
| Position |
Keep
the knees straight or else the expected pressure on the organs
is not achieved. In this position head, the shoulders, toes
and arms should rest on the ground. The chin pressed in Jalandhar
Bandha. |
| Releasing |
- Exhale
and inhaling lift the toes of the floor keeping the legs
straight in knees.
-
Continue inhaling and slowly keep the back on the ground
and take the Uttanpadasana position.
- Exhaling,
bring legs back to the normal position without jerk or speed.
|
| Duration |
This
asana is difficult initially, especially for women with heavy
hips and men with big belly's. Initially you can take help of
other person while raising the hips and waist. This asana should
be maintained for 30 seconds after sufficient practice to get
the desired results. |
| Internal
Effects |
In
this asana the spine is stretched fully in a curve. It becomes
more elastic and its overall functioning is improved. Like in
Sarvangasana Jalandhar Bandha is performed and the same advantages
are achieved.
All the muscles from toes to waist are also stretched helping
improvement in the functioning of veins.
This asana is also useful for gastric troubles, digestion problems. |
| Precaution |
Avoid
jerks or speedy movements as it might cause some injury to the
backbone. So the movements should be controlled at every stage
of this asana.
People suffering from spleen and lever complaints should do
this asana after consulting Yoga expert. |
| Do’s
& Don’ts |
Do’s
-
Keep the legs straight in knees with toes vertical on the ground
over your head.
- Raise the entire back & buttocks off the ground.
- Legs are in one straight line.
- As far as possible, the back remains straight & vertical.
- Arms straight with palms on the ground.
- Shoulders resting on the ground.
- The chin resting in the sternal notch. (In Chin lock position)
Advanced
variation –
- One can extend the toes backwards so that top of the foot
rests on the ground.
Don’ts
- Do not bend the legs in knees.
- Do not move the neck or overstrain it in chin lock position.
|
