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the thighs. The entire body is supported by the head and feet only.
To release the final position, place the hands and arms on the floor for support and gently lower the body. This is one round.
Breathing: Inhale before raising the trunk and while holding the final position.
Exhale while lowering the body.
Duration: Hold for as long as is comfortable without strain. Practise up to 5 rounds.
Awareness: Physical - on the spine and back. Spiritual on manipura chakra.
Sequence: Follow with a forward bending practice such as paschimottanasana, in which the vertebrae of the neck are
stretched forward.
Contra-indications: This is an advanced asana and not to be practised by people with high blood pressure, weak neck muscles, heart conditions or any chronic condition, without guidance.
Benefits: This asana makes the back muscles strong and supple. It stimulates the spinal nerves and blood circulation, strengthens the thigh, neck and abdominal muscles and is an excellent pose for inducing relaxation. Under special guidance, it may be used in the yogic management of thyroid problems and gynaecological disorders.
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