Level 2
Utthana Prishthasana - Raising the Upper Body
Starting Position: Lie on the abdomen
Concentration: on the whole body
Breath: coordinated with movement and held in the posture
Repetitions: 3-5 times
Practice: Lie on the abdomen. Place the elbows beneath the shoulders on the floor. Clasp the elbows with the hands. Allow the head to hang down loosely. >Inhaling raise head, back and buttocks so the trunk of the body is parallel to the floor. >Look to the front. The back should not sag. >Holding the breath remain in this position for as long as comfortable. >Exhaling lower the body and relax with the head down.
Benefits: Strengthens the diaphragm, therefore deepens the breath. This exercise strengthens the shoulder, back, pelvic and abdominal muscles. It also stimulates the energy of the entire body.
CHAPTER CONTENT
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Shashankasana -
Meru Akaranasana -
Bhunamanasana -
Ashva Sanchalanasana (A) -
Utthana Prishthasana -
Hasta Utthanasana -
Utthita Lolasana -
Akarana Dhanurasana -
Meru Prishthasana -
Chatushpadasana -
Katichakrasana -
Dvikonasana -
Utthanasana -
Setu Asana -
Hasta Padangushthasana -
Sumeru Asana -
Meru Vakrasana -
Nadi Shodhana Pranayama Level 2 -
Self-Inquiry Meditation Level 2
