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Breathing in, return to the starting position. This is one round.
Practise 5 to 8 rounds.
Breathing: Inhale in the squatting position and retain. Exhale in the raised position and retain.
Awareness: On the breath, movement, stretch of the neck in the starting position and the bend of the spine in the standing position.
Benefits: Like namaskarasana, this pose has a beneficial effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck. The pelvic organs and muscles are massaged. It gives an equal stretch to the whole spine and both the arm and leg muscles. All the vertebrae and joints are pulled away from each other so that the pressure between them is balanced. Simultaneously, all the spinal nerves and dural sheaths are stretched and toned. It is also useful for relieving flatulence.
Practice note: More advanced practitioners may place the fingers under the front of the feet. Shambhavi mudra may also be practised throughout. This will help to tone the entire nervous system.
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