Adho Mukha Sh­wanasana

Health & Nutrition - - HEAL THYSELF -

(down­ward dog) Reg­u­lar spine ex­ten­sion helps in keep­ing back prob­lems – slip disc, sci­at­ica and mus­cle spasm – at bay. Also, im­proves blood cir­cu­la­tion and re­ju­ve­nates nerves. Sit in va­jrasana with palms on the knees. Go for­ward in shashankasana (child pose – this asana is per­formed by low­er­ing your body and plac­ing your head on the floor). With hips on the heels, ex­tend the arms and trunk to the max­i­mum ca­pac­ity. With­out chang­ing the dis­tance be­tween the hands and legs, as you breathe out, start lift­ing the hips up, straight­en­ing the knees and el­bows, to form an in­verted ‘V’. Gen­tly bend the right knee (with­out lift­ing the toes off the ground). Sharply move the hip up to­wards the ceil­ing and gen­tly move the chest to­wards the knees. Deep breathe with each move­ment. Straighten the right knee and then fol­low the same with the left. Go back and re­lax in child pose. Do 10 times, al­ter­nat­ing the legs.

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