Page Text
________________
Hold the breath in the final position for 3 seconds, feeling the twist and stretch of the back.
Return to the centre forward position.
Raise the body to the starting position while breathing in, keeping the arms outstretched to the sides.
Breathe out while bending forward. Twist to the right side and bring the left hand to the right foot.
Look up and gaze at the outstretched right hand. Hold the position, retaining the breath for 3 seconds. Breathe in and return to the starting position.
Do not lower the arms.
This is one round.
Practise 5 rounds.
Dynamic practice: Perform the posture rapidly with an increased number of rounds.
Advanced practice: Repeat the procedure as described, but place the right palm flat on the floor on the outside of the left foot. On twisting to the right, the left palm should be placed on the floor outside the right foot. This variation gives a far greater stretch to the leg and back muscles. Awareness: Physical - on coordination of movement, balance
and the stretch on the side of the trunk in the final position. Spiritual on manipura chakra.
Contra-indications: This asana should not be performed by those suffering from back conditions.
Benefits: This series may be performed daily for a few weeks to tone the entire body. It affects the muscles on the sides of the trunk, the waist and the back of the legs. It stimulates the nervous system and alleviates nervous depression. It improves digestion, stimulating the appetite, activating intestinal peristalsis and alleviating constipation. It also strengthens the pelvic area and tones the reproductive organs. Regular practice will help reduce waistline fat. Practice note: In all variations except 4, it is important not to bend forward otherwise the benefits of the sideways stretch to the trunk will be lost. To avoid bending forward, pay particular attention to the position of the hips when bending to the side. For example, when bending to the
155
| SR No. | 009366 |
| Book Title | Asan Pranayam Mudra Bandh |
| Original Sutra Author | N/A |
| Author | Satyanand Saraswati Swami |
| Publisher | Yoga Publication Trust |
| Publication Year | 2002 |
| Total Pages | 560 |
| Language | Hindi |
| Classification | Book_Devnagari |
| File Size | 5 MB |