CHANDIGARH,22.07.21-Let us know about a simple but very effective ASNA today called MARJARIASNA.

STEPS
Sit in Vajrasna. Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor beneath shoulders with the fingers facing forward.
The hands should be in line with the knees and arms and thighs should be perpendicular to the floor. The knees may be slightly separated so that they are well aligned under the hips. This is the starting position.
Inhale while raising the head and depressing the spine so that the back becomes concave.
Expand the abdomen fully and fill the lungs with the maximum amount of air. Hold the breath for 3 seconds. Exhale while lowering the head and stretching the spine upward. At the end of exhalation, contract the abdomen and pull in the buttocks.
The head will now be between the arms, facing thighs. Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction. This is one round.
Perform it for 5-10 times.
The breathing should be as slow as possible- aim at taking 5 seconds for both inhaling and exhaling.
Awareness :- physical on spine and on synchronising with the movement
Spiritual on SWADHISTHANA chakra
BENEFITS:-
It improves the flexibility of neck, shoulders and spine. It gently tones the female reproductive system, giving relief from menstrual cramps and leucorrhea . It may be safely practiced during pregnancy just by avoiding forceful contraction of abdomen.
Caution :- keep arms and thighs vertical (no bending) throughout.

DR M K VIRMANI
NATUROPATH & YOGA THERAPIST
CHAIRMAN CHANDIGARH YOGA ASSOCIATION
VICE PRESIDENT, YOGA FEDERATION OF INDIA
M-9815992473,8800000330