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Keep the legs straight. This is the final position. Lower the raised leg and arm to the starting position. Practise a maximum of 10 times.
Repeat on the other side. Breathing: Inhale while raising the arm and leg.
Retain the breath in while holding the final position.
Exhale while lowering. Awareness: Physical - on synchronising the movement with
the breath, on the stretch in the hip and raised leg while holding the pose.
Spiritual - on swadhisthana chakra. Sequence: This asana may be practised as a preparation for
forward bending asanas. Contra-indications: People suffering from slipped disc, sciatica
or cervical spondylitis should not practise this asana. Benefits: This asana relaxes the hamstring, inner thigh and
abdominal muscles and stretches the muscles of the sides of the body rendering them stronger and more flexible. It
reduces weight on the hips and thighs. Variation I: Instead of raising the torso, bend the right elbow
and rest the head on the inside of the right arm. The rest of the practice is the same as above.
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