Exercise-53: shashankasana
- Sit in vajarasana.
Place your hands on the knees. - Inhale and raise your arms in a vertical position above your head.
- Exhale while bending your trunk forward keeping your arms in line with the trunk.
- Rest your hands and forehead on the floor in front of the body.
- Retain your breath for a short time in the final position.
- While inhaling return to the starting position when trunk and arms are vertical.
- Repeat 10 times.
Normal or slow deep breathing may be practiced in prostrate position to prolong the asana.
Concentration- On breathing.
Benefits-
- Tones the pelvic muscles, relaxes the sciatic neves andcregulates the functioning of the adrenal glands relieving sciatica, constipation and anger.
- Benefits women with underdeveloped pelvis.
- Removes sexual disorders in general.
Shashankasana- variation-1
Hold the right wrist with the left hand behind the back and perform the asana as above.
Shashankasana- variation-2
Hold the fists in the lower portion of the abdomen and perform the asana.
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