on the whole body
coordinated with movement, normal breathing in the position
Sit in Vajrasana. >Inhale deeply. >Exhaling place the hands and head on the floor so they form an equilateral triangle. Palms are flat on the floor and elbows are brought in towards the body. >Breathing normally lift the knees and place them on the upper arms. The back should be as straight as possible. The body weight is distributed over the head and hands. Slowly straighten the legs upwards. >Hold the posture. >Exhaling bend the legs again until the knees rest on the upper arms. Slowly return to the starting position.
Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.
This exercise guides the body’s energy into the higher Chakras. It strengthens the shoulder and back muscles as well as the neck and arms.
Perform the exercise slowly and with concentration. Avoid this Asana with high blood pressure, cerebrovascular problems, glaucoma and problems of the cervical spine.
After this exercise relax in Anandasana.