Niralambasana - The Pillar

Starting Position: Bakasana

Concentration: on the whole body

Breath: normal breathing

Repetitions: 1–3 times

Practice: Come into Bakasana. >With full concentration slowly raise the legs up and at the same time straighten the arms. The back and legs form a straight line. Tilt the head back and direct the gaze towards the floor. >Hold this position breathing normally. >Step by step slowly return to the starting position.

• Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.

Variation: When balance can be maintained well, bring the legs into Lotus position.

Benefits: Strengthens the arm, shoulder, neck, abdominal and back muscles. Beneficial for the entire circulatory system and all organs within the abdomen and pelvis. Improves balance and concentration.

Caution: This Asana should not be performed if there are problems with the wrists, elbows or shoulder joints, or with high blood pressure.