FITNESS ASHWA SANCHALANASANA: Extend the left leg back and drop the right knee to the ground. The right knee is bent up and kept between the palms and the right foot placed flat on the ground. Lift the spine and expand the chest. Look straight and concentrate at the centre of eyebrows. Start inhaling (poorak) and fill your lungs as you reach the position.
SANTOLASANA: Keep the hands and right foot still and take the left foot back beside the right foot. Keep the body parallel to the floor by strengthening the abs muscles. The legs and arms straighten and the heels come down towards the floor. Bring the head and shoulders towards the knees. Hold the position for about 30 seconds breathing normally.
ASHTANGA NAMASKAR: Gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. Your toes, knees, chest, hands and chin should touch the floor. The buttocks are kept up. Start by exhaling (bahya kumbhak) and inhale (poorak) as you move to the next posture. This posture develops the chest and strengthens the arms.
PRANAMASANA: Straighten the body and bring the hands in front of the chest. Resume Posture 1. Start exhaling as you bring the arms forward. Keep breathing normal in this position.
BHUJANGASANA: Lower the hips while pushing the chest forward and upward with the hands until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Start inhaling. Fill the lungs and hold your breath (poorak and antar kumbhak) as you stay in this posture. Focus your awareness at the base of spine and feel the tension from the forward pull. This pose gives dynamic expansion to the chest and the abdomen, relieving kidney and liver problems.
DECEMBER 2015 / EXOTICA 103