| Table Of Contents |
|---|
| DANDASANA |
| PROPS |
| BENEFITS |
| PRECAUTIONS |
| INSTRUCTIONS |
Dandasana - All of the sitting forward bends and twists begin with this asana.
It has a number of beneficial benefits, the most significant of which is improved posture.
- Dandasana is beneficial to people who work in sedentary jobs since it helps you to sit straight with a completely upright spine.
- This posture massages and stimulates the stomach and pelvic organs when practiced regularly.
PROPS - TWO FOLDED BLANKETS AND TWO WOODEN BLOCKS
- The folded blanket beneath the buttocks aids in the acute extension of the lower spine, releasing the hamstrings, while the two blocks under the hands aid in thoracic extension.
BENEFITS.
• Improves digestion
• Tonifies the kidneys
• Aids in the prevention of sciatica
• Stretches and stimulates the leg muscles
• Prevents weary feet by stretching the foot muscles
PRECAUTIONS.
- Practice the asana with your back supported by a wall if you have asthma, bronchitis, dyspnea, rheumatoid arthritis, ulcers, or bulimia, or if you are suffering premenstrual stress.
- During menstruation, practice against a wall.
INSTRUCTIONS.
1. Sit with your spine upright and knees bent on a folded blanket.
- Place the blocks on each side of your hips, on their wide sides.
- Place your hands on the blocks after that.
- Sit on the backs of your buttocks.
2. Straighten each leg and connect the inner sides of your legs and feet, one at a time.
- Stretch your knees and toes while lengthening your leg muscles.
- Maintain a straight line with your knees.
- Stretch your elbows and arms while pressing your palms down on the blocks.
3. Lift your abdomen to relieve stress in your diaphragm.
- For 1 minute, stay in this position.
- Beginners should separate their feet slightly and maintain the position for no more than 30 seconds.
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