knees and ankles and strengthens them. •• It tones up the leg muscles and rejuvenates the ligaments also. •• It helps to cure rheumatic pain and the problem of numbness. •• it improves concentration.
Padahastasana Pāda means feet, and hasta means hands. Therefore, Pādahastāsana means taking the palms down towards the feet. •• Stand straight with feet inches apart. •• Inhale slowly and raise the arms up.
•• Stretch up the body from the waist. •• Exhale and bend forward until the trunk is parallel to the ground. •• Exhale, and bend forward until the entire palm rests on the ground near to feet. •• Maintain this final posture for – seconds.
•• Now inhale, come up slowly to the vertical position and stretch the arms above the head. •• Exhale and slowly return to the starting position in reverse order. •• Relax in the standing posture. •• Bend from the lower back while performing Padahastasana .
•• Bending should be according to their capacity. •• In the final stage, avoid hunch in the back. •• Avoid performing this asana in case of severe back pain. •• It makes the spine flexible, improves digestion, and prevents constipation and menstrual problems.
Fig. . : Padahastasana •• It helps to improve blood circulation in the head and heart region. •• It helps to stimulate the glands, i.e., thyroid, endocrine and pituitary gland.
Ardha Chakrasana In Sanskrit language, Ardha means half and Chakra means wheel. In this posture, the shape of the body takes the shape of half wheel, therefore it is called Ardha-chakrasana . •• Stand erect on the ground with feet together. •• Keep your hands by the side.
Keep your elbows parallel to each other. •• Now slowly inhale and bend backwards as much as possible. •• Try to maintain the posture with normal breathing and without losing the balance. •• Inhale and slowly come up to the original position.
Relax in standing position. •• While bending backward, eyes should be kept open. •• Maintain the final position with the normal breath. •• Avoid this practice in case of