Level 1
Raising the Head with Legs Bent
Starting Position: Lie on the abdomen
Concentration: on the back muscles
Breath: coordinated with the movement, and held in the position
Repetitions: 5 times each variation
Practice: Remain lying on the abdomen with the arms stretched out in front. Bend the knees and bring the heels close to the body.
Variation A: >Inhaling raise the head and shoulders and look up. Press the hips towards the floor. >Holding the breath remain in the position for as long as is comfortable. >Exhaling lower the head and shoulders and return to the starting position.
Variation B: As in Variation A, but with arms stretched out sideways.
Benefits: Strengthens the neck, back and leg muscles. Counteracts a rounded back and stretches the front of the body. Helps relieve fatigue.
Caution: Avoid practice of this exercise with a hernia, arthritis of the hips, or problems in the thoracic or cervical spine.
ASANA IS INCLUDED IN THE FOLLOWING CATEGORIES
CHAPTER CONTENT
- Sarva Hita Asanas Part 1
- Sarva Hita Asanas Part 2
- Sarva Hita Asanas Part 3
- Sarva Hita Asanas Part 4
-
Sarva Hita Asanas Part 5
-
Anandasana -
The Full Yoga Breath -
Breath Exercise with Arms Straight -
Stretching the Body -
Rolling the Body -
Marjari -
Horizontal Arm Movement -
The Crawl -
Forward Bend with Legs Straight -
Half Butterfly -
Butterfly -
Pavana Muktasana -
Relaxation Lying on the Abdomen -
Stretching Lying on the Abdomen -
Bringing the Arms Behind the Back -
Raising the Head with Legs Bent -
Raising the Head and Legs -
Khatu Pranam -
Relaxation in Tiger Pose -
Nadi Shodhana Pranayama Level 1 -
Self - Inquiry Meditation
-
- Sarva Hita Asanas Part 6
