Pre
Position
Standing Position.
Procedure
|
1. |
Take the left foot forward
and place the left foot on the floor at th e maximum distance from the initial
position.
|
|
2. |
Bring both the hands
together, join the palms and place them on the knees of the left leg. Bend the
left leg in the knee in such a way that the thigh and the calf come in 90
degrees. Keep the right leg straight. |
|
3. |
Raise the joined hands up
and take them back above the head and then without bending the hands in the
elbows, bend the head backward and keep the sight backward down. |
Position
The front leg should be bent in
90 degrees angle and the back leg should be straight. Keep the toes frontward.
The back leg, the back, the neck and both the hands form a very good arch in
this position and this forming of arch is desirable, too. The body should be
weighed backward and keeping the arms near the ears, the neck should also be
bent downwards.
Releasing
|
1. |
Start bringing the body
forward and place the hands on the knee. Keep sight to the front. |
|
2. |
Straighten the knee and
restore the hands to their original place. |
|
3. |
Restore the left leg to
its place and take up standing position. |
Duration
It should be maintained for at least
one minute, to have the desired strain and benefits; with practice, duration can
be increased to three minutes.
Internal Effects
In this asana the joints of the legs,
the waist, the spinal column and the neck get curved in opposite direction. As a
result of this, the blood circulation to these joints is regulated. The spinal
column becomes elastic and its functioning improves. There is pressure on the
digestive organs and the belly gets stretched, which promotes their
functioning..
Precaution
The process of the backward bending should be slow and
controlled, else it becomes difficult to maintain the balance. The loss of
balance may prove injurious to certain parts of the body. Slow and controlled
movements help in having halt at the needed point and avoiding the unwanted
strain.
Note: This asana is to be repeated for the
right leg also.
