This asana is just too simple. And truly fabulous for activating prana and restoring health to those who are fragile. It activates all internal organs and body systems - core torso muscles, major arm and leg muscles.
Instructions
Sit on the floor - legs straight, knees strong, feet together. Torso upright - it may be necessary to use a thickly folded blanket to sit on, this will aid the back and pelvis in sitting upright more easily (and more correctly)
§
Place the hands on the
knees - palms facing down
§ Inhaling slowly, lift the ribcage and
torso upwards, away from the floor - and the knees downwards, this is an essential part of the asana
§ AND at the same time
raise both arms keeping them straight, stretching the arms and hands trying to touch the ceiling. Stretch the upper arms strongly, activate the muscles in the sides of the torso, as well as the back, abdominal and chest muscles
§
AND dorsiflex the
feet for as long as possible, even if that period of time is just 2 seconds, you can train yourself to build it over weeks of practice
§ Exhaling,
lower the arms slowly down, hands to the knees.
This ends one
complete round.
Relax the whole body completely after each round.
Perform another 1-9 rounds.
**When fragile, 1-3 rounds of this asana and 1-3 rounds of the Health-Raising asana - with Legs, will help you begin the journey back to health.
Benefits
1. Stimulates: leg and muscles; all internal organs including the brain; major systems in the body especially including cardio-vascular system, digestive system,
respiratory system and immune system draining the lymph nodes near the armpits
and groin
2. Strengthens: the back muscles, core muscles of the torso, major
muscles of the legs and arms
3. Stretches: the hamstrings, calves, torso muscles, torso
muscles, achilles tendon
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