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floor. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive. In the final position the head is tilted back. Hold the final position for as long as is comfortable. Slowly lower the chest and head to the ground by releasing the legs. Relax in the prone position until the respiration returns to normal.
This is one round. Breathing: Inhale deeply in the starting position.
Retain the breath inside while raising the body. Breathe deeply and slowly in the final position.
Exhale while returning to the starting position. Awareness: Physical - on the abdominal or back regions or on
deep breathing in the final position.
Spiritual - on vishuddhi or anahata chakra. Sequence: This is a good preparatory asana for beginners and
also for those with stiff backs who are unable to perform
dhanurasana. Benefits: The same as for dhanurasana but at decreased levels.
This posture is recommended as therapy for lower back pain due to slipped disc or cervical spondylitis when it can be performed without discomfort. It tones the heart and lungs, and is beneficial for all respiratory disorders.
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