other. •• Hold the ankles. •• Slowly bring the heels towards perineum. •• The knees should touch the ground.
Head, neck and back should be straight. •• Maintain the final position for – seconds. •• Come back in dandasana and relax. Fig.
. : Bhadrasana •• Spine should be kept straight. •• Knees should be touched to the ground. •• Avoid excessive arching of the spine.
•• One should avoid pushing the foot inside beyond one’s capacity. •• This asana is good for lumber region and keeps it healthy. •• It is beneficial in women’s physical problems and facilitates easy child birth. •• It helps in improving concentration.
•• It calms down the mind. Ushtrasana Ushtra means camel. The body in this posture resembles the posture of a camel, hence the name. Fig.
. : Ushtrasana •• Sit in Vajrasana . •• Kneel down on the floor. Keep your thighs and feet – inches apart, toes pointing back and resting on the floor.
•• While inhaling bend backward. Be careful not to jerk the body while bending backwards. •• With exhalation place the right palm on the right heel and left palm on the left heel. •• In final position, thighs will be vertical to the floor and the head tilted backwards.
•• Weight of the body should be evenly supported by the arms and legs. •• Inhale, slowly come back to normal position and relax in Vajrasana . •• Keep the thighs vertical to the ground. •• Avoid jerking the body while bending backward.
•• Avoid in case of hernia, vertigo, and frozen shoulder. •• Proceeding to the final stage of asana should be gradual. •• This is useful in back pain and neck pain. •• It helps to reduce fat over the abdomen and hips.
•• It helps to strengthen the back muscles and leg muscles. •• It is beneficial in respiratory disorders. Shashankasana Shashanka means rabbit. The body in this posture takes the shape of a rabbit, hence the name.
•• Sit in Vajrasana . Keep the spine erect. •• Spread both the knees wide apart with