Yoga in India

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Hatha Yoga

• Hathayoga Pradipike
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• Yogasana (Posture)
• Pranayama

Hatha Yoga>Asana>Utthana Padasana:

Procedure:

Lie on Your back with palms downwords. Relax the body. Lift the right leg as much as possile 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 5 rounds of this practice. Do this for left leg also. Then do this Asana with both the legs.

Breathing:

Synchronize 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.

Benifits

This Asana strengthens the muscles of the stomach. Lower back, digestive system and 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.