UTTANA PADASANA
Lie flat on back, keeping the feet together and the knees tight. Breathe.
Exhale, and arch the back by lifting the chin and slide onto the back of the head. If necessary, use the hands at the side of the head to lift the head and bring it as far back as possible. Rest the arms at the sides. Breathe.
Stretch the back and on an exhalation, lift the legs to 45 or 50 degrees from the floor. Lift the arms, bringing them parallel to the floor, and join the palms. Both legs and arms should be straight.
Extend the ribs and breathe normally. The body is balanced only on the crown of the head and the buttocks.
Exhale, lowering the legs and arms to the floor. Straighten the neck, lower the back and relax.
Benefits: Tones and strengthens neck, back and abdominal muscles. The asana gives full exapansion to the chestwall and keeps the dorsal portion of the spine supple and healthy. It tones the neck and backand regulates the activity of the thyroids by ensuring their supply of healthy blood. The abdominal muscles are also stretched and strengthened.
Lie flat on back, keeping the feet together and the knees tight. Breathe.
Exhale, and arch the back by lifting the chin and slide onto the back of the head. If necessary, use the hands at the side of the head to lift the head and bring it as far back as possible. Rest the arms at the sides. Breathe.
Stretch the back and on an exhalation, lift the legs to 45 or 50 degrees from the floor. Lift the arms, bringing them parallel to the floor, and join the palms. Both legs and arms should be straight.
Extend the ribs and breathe normally. The body is balanced only on the crown of the head and the buttocks.
Exhale, lowering the legs and arms to the floor. Straighten the neck, lower the back and relax.
Benefits: Tones and strengthens neck, back and abdominal muscles. The asana gives full exapansion to the chestwall and keeps the dorsal portion of the spine supple and healthy. It tones the neck and backand regulates the activity of the thyroids by ensuring their supply of healthy blood. The abdominal muscles are also stretched and strengthened.
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