CHANDIGARH,22.10.20-Although, this asna does not find place in any ancient book, yet this asna gets special place as a preparatory asna for SHALABHASANA. It has been invented to make SHALABHASANA easy for yoga practitioners.
STEPS
Lie flat on the stomach with the hands under the thighs, palms downwards or hand clenched. Keep both the legs straight throughout the practice.
Place the chin on the floor, slightly stretched forward, to give the best possible stretch to the neck muscles and nerves.
Using the back muscles, raise the left leg as high as possible, keeping the other leg straight, relaxed and in contact with the floor. Retain the position for as long as comfortable without straining.
DO NOT TILT OR TWIST THE PELVIS.
Lower the leg on the floor and repeat it with right leg. This is one round. Practice upto 5 rounds.
BREATHING PATTERN
Inhale in the starting position. Retain the breath inside while raising the leg and in the final position. Exhale while lowering the leg to the starting position.
PHYSICAL AWARENESS on the lower back, abdomen and heart and on synchronising the breath with the movements
SPIRITUAL on Swadhisthana chakra.
CAUTIONS
Left leg should be raised first so that the pressure is applied on the right side of abdomen to massage the ascending colon of large intestine following the direction of the intestinal peristalsis.
BENEFITS
It is an excellent Asna for the back and pelvic organs. It can release tension in the pelvic area.

DR M K VIRMANI
Naturopath & Yoga Therapist
Chairman Chandigarh Yoga Association
(Affiliated to Yoga Federation Of India)
Mobile 9815992473