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Raise the arms above the head and interlock the fingers, palms down. The elbows should be straight. Relax and steady the whole body. This is the starting position. Slowly bend forward, keeping the arms straight. Bring the interlocked fingers down to the left foot or place the palms of the hands flat on the floor. Bring the forehead to the left knee. Hold the final position for as long as is comfortable. Slowly raise the torso and arms to the starting position with the hands above the head. Lower the arms beside the body and release the right leg. Relax in the standing position with both feet on the floor. Close the eyes.
Repeat with the left leg. Breathing: Inhale in the starting position.
Exhale while bending forward. Breathe normally in the final position. Inhale while returning to the starting position.
Exhale, lowering the arms. Duration: Practise one round, holding the pose for up to 2
minutes on each side. Awareness: Physical - on maintaining balance or on the breath.
Spiritual - on swadhisthana chakra. Sequence: This asana should be preceded or followed by
bhujangasana, chakrasana or dhanurasana. Contra-indications: People with sciatica, slipped disc, hernia,
weak legs or high blood pressure should not practise this
asana. Benefits: This asana stimulates digestion, removes constipation,
improves blood circulation and strengthens the legs.
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