CHANDIGARH,24.09.20-Babies are natural yogis. Just watch babies playing. You will see them twisting , bending and putting their toes into their mouth, raising their shoulders and head and so many variations of yoga. Similarly MERUDANDASANA is a playful posture which stretches the hips and hamstrings. This is a seated balance asna.
STEPS
Sit with the legs stretched. Bend the knees and place the feet flat on the floor in front of the buttocks, about half a metre apart. Holding the big toes, slowly lean backward, balancing on the coccyx.
Strengthen the arms and legs, raising them upward. Steady the body, keeping the spine straight. Separate the legs as vide as possible without STRAINING.
This is final position. Hold it keeping the gaze focused on a fixed point.
Brings the legs together, at the Center, bend the knees and lower the feet to the floor.
BREATHING PATTERN:- Inhale in the sitting Position. Retain breath inside while stretching the legs and holding the final position. If holding for a longer period of time, breath normally.
Practice 5 rounds.
ONE OF ITS VARIATIONS called UTTHITA HASTA MERUDANDASANA ( raised arms and spine pose)
In this variation, instead of separating the legs, in the final position, bring them together( as shown in the picture).
PHYSICAL AWARENESS on the stretch in the arms, legs and groin and on maintaining the balance on the coccyx. SPIRITUAL AWARENESS on Swadhisthana chakra.
CAUTIONS:- Those with high BP, heart ailments, slipped disc, sciatica or sacral infections should not attempt this asna.
BENEFITS:-
Asna tones the abdominal organs, especially liver, and strengthens the abdominal muscles. It helps to stimulate intestinal peristalsis, alleviating constipation. It tones the sympathetic and parasympathetic nervous system, strengthens the muscles of the back and helps to realign the spine. It also removes tiredness from the legs, giving a feeling of lightness and balance and is also good for the knees.
Dr M K VIRMANI
NATUROPATH & YOGA THERAPIST
CHAIRMAN CHANDIGARH YOGA ASSOCIATION
( Affiliated to Yoga Federation Of india)
Mobile 9815992473