- Stand erect with 1 foot distance between your
feet, keep feet parallel.
- Fix your gaze at a point in front of your eyes
to maintain concentration.
- Breathing in, raise both the arms up to shoulder
level, palms facing down. Simultaneously, raise
your heels.
- Breathing out, squat keeping your knees parallel
to each other and back as straight as possible.
- Remain in the final position with suspension of
breath. All through, keep the heels raised and balance
yourselves on toes.
- Breathing in, slowly come up.
- Breathing out, relax.
Benefits: Exercises muscles of the
lower limbs, increases flexibility in the hip joint
and on the waist, exercises the lower spine.
Limitations: Those suffering from
acute slipped disc, any injuries or surgeries on the
spine, vertigo, hypertensives and heart patients should
take support of window pane to do this asana. They
should not hold their breath or raise heels. They
can continue to breathe normal in the final position.
BHAVA : JNANA |
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