Day Thirty Four: Ashwa Sanchalanasana(equestrian pose) Place the palms of the hands flat on the floor before feet. Stretch the right leg back as far as possible. At the same time, bend the left knee, keeping the left the left foot on the floor in the same position. Keep the arms straight. In the final position,the weight of he body should be supported on both hands, left foot right knee and toes of the right foot. The head should be tilted backward, the back arched and the inner gaze directed upward to the eyebrow centre.
Breathing :Inhale while stretching the right leg back.
Awareness: Physical—on the stretch from the thigh to the chest or on the eyebrow centre.
Benefits: This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.
Practice Note: In the final pose the palms of the hands should be flat on the floor initially. Later on, more advanced practitioners may come up onto the fingertips.
Parvatasana(mountain pose): Take the left foot back beside the right foot.
Simultaneously,raise the buttocks and lower head between the arms, so that the back and legs form two sides of a triangle.
The legs and arms should be straight in the final position
Try to keep the heels on the floor in the final pose and bring head towards the knees. Donot strain.
Breathing : Exhale while taking the left leg back.
Awareness: Physical on relaxing the hips or on the throat region.
Benefits: This pose strengthens the nerves and muscles in the arms and legs. The spinal nerves are toned and circulation is stimulated especially in the upper spine, between the shoulder blades.
Astanga Namaskara(salute with eight parts or points) Lower the knees, chest and chin to the floor.
In the final position only the toes, knees, chest hands and chin touch the floor. The knees, chest and chin should touch the floor simultaneously. If this is not possible first lower the knees, then the chest and finally the chin.The buttocks hips and abdomen should be raised.
Breathing: The breath is held outside in this pose. There is no respiration.
Awareness: Physical—on the abdominal region
Benefits. This pose strengthens the leg and arm muscles, develops the chest and exercise the region of the spine between the shoulder blades. Continues……..
Thanks for Reading
MR
