Wishesh Magazine March 2016

INDIAN YOGA
66
neck are back and the heels
are together. The neck is
compressed and the throat is
stretched. The facial muscles
should be relaxed. The
breathing should be normal.
The lower back and stretch
on the front side of the body.
The arch of the back, relaxing
the lower back and normal
breathing. Also on abdomen
and chest while breathing in
a relaxed way through chest.
Do’s
1. Try and keep the arms
straight, palms on the
ground.
2. Try and keep the knees
and ankles together, toes
pointed.
3. Gaze towards the ceiling.
4. You can lift the hips
and thighs if the back is not
flexible.
5. Open the chest; pull the
shoulders backwards and
downwards.
6. Relax the lower-back
and raise the hips if you
experience pain in lowerback.
WWW.WISHESH.COM | MARCH 2016
Don’ts
1. Have any distance
between the legs.
2. Let the shoulders hunch
upwards towards the ears.
Benefits
1. Helps to remove
backache and neckache
as well as keeping the
spine supple and healthy.
By arching the spine blood
circulation is increased to
that region toning the nerves
along the spinal column and
improving the communication
between the brain and the
rest of the body.
2. The pressure on the
abdomen is also beneficial
to the abdominal organs and
in particular the digestive
organs, it stimulates the
appetite, relieves flatulence
and constipation.
3. Tones the kidneys,
which help with purification of
blood, removing any stagnant
blood and improving the
health of the whole body.
4. Strengthens the adrenal
glands, which is responsible
for secretions of adrenaline,
cortisol and othe stress
hormones, the balancing
effect on the hormone
secretions is the benefit of
asanas.
5. Tones the liver, making
it beneficial for those with a
sluggish liver.
6. Helps the functioning
of thethyroid gland, which
is responsible for metabolic
activities.
7. Expands and opens the
chest, which encourages
deep breathing as well as
helping to correct rounded
shoulders.
“ Swatikasana
is good for
meditation,
for those who
find it difficult
to sit in more
classical
poses like
Padmasana
and
Siddhasana
“