the toes remaining together. •• Place the palms between the knees. •• Exhaling, bend forward from the waist with the arms straight. Fig.
. : Shashankasana •• Chin and chest should be resting on the floor. •• Look in front and maintain the position. •• Inhale and come back in Vajrasana .
•• Keep the back straight in the final pose. •• Don’t raise hips while practising this asana. •• It tones up the reproductive organs. •• It strengthens the abdominal and pelvic region.
•• This āsana relieves sciatica nerve. •• It helps to reduce stress, anger, etc. Uttanamandukasana Uttana means upright and Manduka means frog. The final position of Uttanamandukasana resembles an upright frog, hence the name.
In the final posture, the head is held by the elbows. Fig. . : Uttanamandukasana •• Sit in Vajrasana .
•• Spread both the knees wide apart with the toes remaining together. •• Raise your right arm, fold it and take it backward from above the right shoulder and place the palm below the left shoulder. •• Now fold the left arm similarly and place the palm below the right shoulder. Activity .
Teacher should check the interest of students in this asana . The teacher can check the perfection of students and motivate them. •• Maintain the position. •• While coming back, slowly remove the left arm and then right arm, bring the knees together as in the initial position.
•• Relax in Vajrasana . •• Spread the knees well. •• Keep the back and neck straight in the final position. •• Avoid the gap between thighs and ground.
•• This asana is helpful in back ache and neck pain. •• It helps in improving the diaphragmatic movements. •• It improves the lung capacity. Paschimottanasana Paśchima means back and Uttān means stretch out.
In this āsana, the back side of the body including the spinal column gets stretched, hence the name. Fig. . : Paschimottanasana •• Sit in Dandasana .
Inhale and raise your arms up. Stretch your back and bend forward as much as possible. •• Hold the toes and place