This asana is for novices and aids in achieving the ultimate forward stretch with tight backs.
- The final posture may be done in five different ways.
- Practice the one that seems most natural to you and best meets your requirements.
- This is a restorative and soothing asana that relaxes and energizes the heart and lungs.
BENEFITS
- Increases blood flow to the brain, calming the brain cells and sympathetic nervous system.
- Reduces depression if performed consistently.
- Cures insomnia and relieves tiredness.
- Blood pressure is controlled.
- Migraines and stress-related headaches are relieved.
- Tone the organs of the abdomen by neutralizing acidity, it relieves stomachaches.
- The hamstring muscles are strengthened and stretched during this exercise.
- Strengthens the knee joint and its surrounding tissue and muscles
- Increases hip joint flexibility
- The body and brain are soothed and calmed.
PRECAUTIONS
- If you have osteoarthritis in your knees or diarrhea, you should avoid this asana.
- This asana should be avoided by rheumatoid arthritis patients who have a fever.
- To prevent dizziness, slowly exit the position if you have low blood pressure.
PROPS - FIVE WOODEN BLOCKS AND A FOAM BLOCK
- Three wooden blocks should be stacked on top of the foam block.
- On each side of the stacked bricks, place a wooden block.
PRECAUTIONS
- Use supports to hold your head until your back muscles become more flexible.
INSTRUCTIONS
1 Separate your legs in Tadasana of 1 foot (30 cm).
- Keep your toes pointed forward and your feet parallel to each other.
- Raise your kneecaps.
2 Inhale and lift your arms palms upward, toward the ceiling.
- Extend your spine to the sky.
3 To enhance the stretch of your spine, press your waist toward your heels on the floor.
- This is critical for proper technique.
- Downwardly elongate the sides of your trunk.
4 Put your hands on the blocks beside your feet and place the crown of your head on the blocks.
- Kneecaps should be pulled in.
- Pull your inner legs upward and extend your hamstrings.
- From your heels to the top of your head, feel a single stretch.
- For 1 minute, stay in this position.
- “Yoga is the basis for consciousness stabilization since it is a regular, persistent, and attentive practice.”
VARIATION 1
Elbows on hands.
PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK
- Beginners and those who are too stiff to put their hands on the floor or on blocks may find this version easier.
Stack the three wooden blocks on top of the foam block on the floor.
- Steps 1, 2, and 3 of the primary asana should be followed.
- Place your head's crown on the blocks.
- With your right hand, clasp your left elbow, and with your left hand, clasp your right elbow.
- Grasp the folded arms and pull them down.
- For 1 minute, stay in this position. Hands on Ankles
VARIATION 2
PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK
- The blocks provide support for the head and make forward bending more comfortable.
INSTRUCTIONS
Stack the three wooden blocks on top of the foam block on the floor.
- Then proceed to the major asana's Steps 1, 2, and 3.
- Take a deep breath out and put the top of your head on the blocks.
- With your hands, hold your ankles.
- Hold the position for one minute, breathing steadily.
- Holding your ankles gives more stability and balance, allowing you to bend deeper.
VARIATION 3
PROPS - WOODEN BLOCKS.
Only do this variant when you feel your back muscles are flexible enough to maintain the forward bend without using blocks to support your head.
- Variations 1 through 4 are the most advanced stages.
PRECAUTIONS
- If you're a novice or have a history of hypertension, headaches, cervical spondylosis, sleeplessness, migraines, or prolapsed disks, avoid this variant.
INSTRUCTIONS
- Standing with your feet together is a good idea.
- Place a block on each side of your feet on its wide side, with the long edges parallel to your feet.
- Steps 1, 2, and 3 of the primary asana should be followed.
- Place your hands on the blocks while bending from the waist.
- Your chin should be pressed on your knees.
- For 1 minute, stay in this position.
VARIATION 4
Palms on the ground
PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK
Do not use blocks to support your hands unless your back muscles are sufficiently flexible. Instead, in the final position, put your hands flat on the floor.
INSTRUCTIONS
- Place the bricks as directed. Then proceed to the major asana's Steps 1, 2, and 3.
- Place your crown of the head on the blocks.
- Then, just beyond your feet, put your hands flat on the floor.
- Stretch your hamstring muscles at the back of your thighs while keeping both heels down to the floor.
- Each hand's thumb should rest on the little toe of each foot.
- Distribute your weight evenly between your toes and heels on both feet.
- Hold the position for one minute, breathing steadily. 4 Palms on Blocks.
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