Level 1
Pavana Muktasana - Knee to Head - Variation
Starting Position: Sit with legs straight
Concentration: on the back and hips
Breath: coordinated with the movement
Repetitions: 5 times with each leg
Practice: Sit with legs straight. The back is straight and relaxed. Clasp the fingers under the right knee and raise the right leg slightly off the floor. > Inhale deeply. > Exhaling bend the right knee and pull the thigh towards the body. Ensure the back remains straight. Bend the head forward and touch the knee with the forehead or the nose. At this stage the back can bend slightly. > Inhaling raise the head, straighten the upper body and straighten out the leg. Do not touch the floor with the foot. > Perform the exercise 5 times with the right leg and 5 times with the left. > Then return to the starting position.
Benefits: Stretches the muscles of the back and buttocks, promotes flexibility of the spine and hips and relaxes the neck. The Asana strengthens and circulates blood to all joints in the body. It is especially effective in relieving sacral and sciatic complaints, promotes good posture and stimulates digestion.
ASANA IS INCLUDED IN THE FOLLOWING CATEGORIES
- Asanas and Exercises to Relax Muscles of the Lumbar Spine and Prevent Sciatic Problems
- Asanas and Exercises to Counteract Digestive Problems
- Asanas and Exercises to Improve Circulation and Stimulate the Lower Abdominal Organs
- Asanas and Exercises for Menstrual Problems
- Asanas and Exercises to Improve Mobility of the Hip Joint
CHAPTER CONTENT
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Sarva Hita Asanas Part 1
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Anandasana -
Abdominal Breath Exercise -
Stretching the Body -
Turning the Head -
Twisting with Legs Bent -
Rolling Sideways with Legs Bent -
Shoulder Raising -
Shoulder Circling -
Shoulder Circling with Arms Bent -
Crossing the Arms above the Head -
Bending and Straightening the Arms -
Weight Shifting -
Tensing the Calf -
Anandasana -
Pavana Muktasana -
Half Butterfly -
Marjari -
Khatu Pranam -
Anandasana -
Nadi Shodhana Pranayama Level 1 -
Self - Inquiry Meditation
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- Sarva Hita Asanas Part 2
- Sarva Hita Asanas Part 3
- Sarva Hita Asanas Part 4
- Sarva Hita Asanas Part 5
- Sarva Hita Asanas Part 6
