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PASCHIMOTTANASANA
(Half)
| Posture |
Ardha
Pashchimottanasana is not an independent Asana. But since Paschimottanasana
(full) is difficult to practice, Pashchimottanasana (ardha)
is designed to enable the body to take the full position later. |
| Pre
position |
Sitting
Position. |
| Procedure |
- Fold
the left leg in the knee and place the heel of the left
foot near the thigh of the right leg.
- Only
inhale.
- Exhaling,
hold the big toe of the right foot with the left hand and
encircle the right hand round the waist.
- Exhale
completely, and bend downwards and touch the forehead to
the knee. Don't allow the knee to raise. Continue smooth
breathing.
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| Position |
The
process of downward bending is the same as in Pashchimottasana
(full). In this Asana one leg is folded and the calf and the
thigh are kept to the floor. |
| Releasing |
- Exhale,
and inhaling, start raising the head.
- Restore
both the hands to their place.
- Straighten
the left leg and take the sitting position.
Note:
Practice this Asana by folding the right leg making the
relevant changes.
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| Duration |
Initially,
even if it is maintained for thirty seconds, one experiences
the benefits. Of course, after practice, it should be increased
to four to five minutes. |
| Internal
Effects |
Basically
this Asana prepares the body for Pashchimottanasana (full). |
| Precaution |
While
bending downward, there is the possibility of the knees and
thighs being raised, and this should be avoided. |
Reference
Book:- Yoga Pravesh
Author :- Yogacharya
Vishwas Mandlik
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