Yoga in India

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Hatha Yoga

• Hathayoga Pradipike
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• Yogasana (Posture)
• Pranayama

Uttana Padasana

Procedure

Lie on your back with palms downwards. Relax the body. Lift the right leg as much as possible without much strain while inhaling. Stay in this position for 3 to 5 seconds and do Kumbhaka. Gradually let down the right leg, while exhaling. This completes one round of Uttana-Padasana. Do five rounds of this practice. Do this for left leg also for five times. Then do this practice for both the legs.

Breathing

Synchronise the movements with the breath i.e. inhaling while lifting the legs and exhaling while laying down the legs. Do Kumbhaka after inhalation.

Meditation

Watch the sensations in the muscles while lifting the legs. For spiritual practices concentrate on Ajna Chakra.

Benifits

This Asana strengthens the muscles of the stomach. Lower-back, digestive system, perineal muscles of rectum and genital organs are strengthened. This Asana helps to rectify the prolapse.

Caution

Persons with high blood pressure, heart problems, slipped disc and sciatica should not practice this Asana