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Be tension-free like a rag doll. On the upward swing, raise the trunk so that it is parallel to the floor. On the downward swing bring the hands as far back as possible behind the feet. After 5 complete swings return to the upright position with the arms raised, then lower the arms to the sides.
Repeat up to 5 times. Breathing: Inhale fully through the nose while raising the arms
and while returning to the upright position. Exhale forcefully through the mouth on each downward swing to make sure all the stagnant air has been expelled from the lower lungs. While swinging up, slight inhalation will be a minor reflex action only, but the main object is to empty the lungs totally on the down swing. For added effect, the sound 'ha' may be made with each forced exhalation. This sound should come from the abdomen and not the throat, so the
movement of the diaphragm should be emphasised. Awareness: On the movement of the diaphragm and breath,
keeping the body loose and on the rhythmic swinging
movement. Contra-indications: Not to be practised by people who suffer
from vertigo, high blood pressure or back conditions. Benefits: This asana helps remove tiredness by stimulating the
circulation and toning the spinal nerves. It stretches the hamstrings and back muscles, loosens the hips and massages the visceral organs. It speeds up lymphatic flow in the major ducts and improves drainage, especially from the abdomen and the base of the lungs. This is an excellent pre-pranayama practice as it opens up all the alveoli and rebalances the ventilation-perfusion matching in the lungs. It has the added benefits of inverted asanas, especially on the brain.
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| 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 |