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CONDUCT
Inhaling (2 seconds), raise both arms and both heels simultaneously. Arms are stretched and close to or touching the ears. Palms should be facing inwards.
C10 Jainism in Action
Reach your maximum stretch position and maintain this for a few seconds, retaining the breath (4 seconds)
While exhaling, bring arms and heels down simultaneously (2 seconds) and Repeat
Benefits of Tadäsan
Stretches entire body
Rhythmic breathing helps expansion of lungs, develops respiratory muscles, improves capacity of lungs and its blood circulation
Strengthens abdominal muscles
Increases height up to a certain age
Causes vertical stretching of the spine Increases neuro-muscular coordination
Trikonäsan (Triangle Pose)
Steps
Stand with your feet about 3-4 feet apart. Point your left foot to the left, and your right foot slightly to the left. Stretch your arms out at shoulder level and bring the left arm straight up, against your left ear. Now inhale.
As you exhale, bend to the right and lean slightly forward to bypass your ribs. Slide your right hand down your right leg and hold on to the lowest part of your body that you can reach. Look out at your left hand. Take several full breaths in this position before releasing it. Repeat, bending to the left.
Benefits of Trikonäsan
It stretches and develops the muscles of the spine.
This pose tones the muscles of the feet and the ankles, and it makes the hips and thighs more elastic.
It tones and stimulates the nerves situated in the lumbar area of the spine.
It reestablishes the mobility of the thorax. It reestablishes the breathing balance and ventilates the two lungs.
Padmäsan (Lotus Posture)
Steps
Sit down on a mat, legs fully stretched out.
Fold the right leg and place it on the opposite thigh.
Try to make the folded knee touch the mat. If necessary, press it down with the hands.
Now, fold the left leg and keep it on the opposite thigh and make the knee touch the mat.
Keep the spine erect, throw your chest forward, keep your head and neck straight, and draw the abdomen in.
Close your eyes or fix them on an object.
Spread the left hand with its back touching the two heels, the palm turned upward. Do the same with your right hand.
Time: 10 minutes with normal breathing
Page 190 of 398
Compendium of Jainism - 2015
