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VAKRA HASTA BHUJANGASANA
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2
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3
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| Posture |
The
shape of the spinal column is similar to that of a cobra raising
its head. |
| Pre
position |
Prone
Position. |
| Procedure |
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Bring both the hands close near chest and place palms on
the floor with fingers together pointing to the front and
the thumbs drawn towards the body.
- Elbows
of both the hands should be kept raised towards the sky.
Now touch the forehead to the ground and exhale.
- Inhaling,
gradually first raise the forehead and then the chin, chest
and neck, and curve the spinal column. Keeping the waist,
thighs and knees pressed to the floor, raise the upper part
of the body only upto the naval. In this position the hands
remain bent in the elbows, and the palms placed firmly on
the ground. After taking this final position, continue normal
breathing.
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| Position |
Initially
you will feel the weight to be on both the hands but with practice
it you can shift this to the spinal cord. In the final position
keep the hands straight, chest forward. Keep the spine in arch. |
| Releasing |
- Inhale
and exhaling, with the support of the spinal column, start
lowering the shoulders slowly with first abdomen touching
the floor and then chest, forehead.
- Place
the chin on floor and hands back to the original position.
Attain prone position.
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| Duration |
Initially practice it for 5 to 10 second. After practicing it
for few days you can increase the repetitions, once you are
able to do 5 repetitions easily then reduce repetitions and
increase the time up to 1 min. |
| Internal
Effects |
This
asana is concerned with the spinal cord and the muscles of the
stomach. Due to the stretching the efficiency of the digestive
organs increases. To some extent back problems are reduced as
the blood circulation is improved. |
| Precaution |
People
suffering from Back problems, TB in intestine, ulcer in stomach,
harnia should consult Yoga expert before practicing this asana.
Jerks and unbearable strains should be avoided. |
Reference
Book:- Yoga Pravesh
Author :- Yogacharya
Vishwas Mandlik
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