Initial Prone Posture
Lie on your abdomen with legs together, toes point outward and soles of the feet facing up, chin or forehead touching the floor.
Stretch your hands straight above the head, biceps touching the ears and palms resting on the floor.
Close your eyes.
Prone Relaxation Posture: Makarasana
Lie flat on your abdomen, feet wide apart and toes pointing outward.
Bend both your hands and place right palm on the left shoulder and left palm on the right shoulder.
Rest your chin at the point where the forearms cross each other.
Gently close your eyes and relax.
Lie flat on your abdomen with legs straight, and forehead on the floor.
Bend your elbows and place hands beside the chest with palms flat on the ground beside your shoulders.
Close your eyes and relax your whole body.
Breathe in and, while inhaling, raise your chin off the floor and look toward the front, stretching the neck forward.
Hold and stay with gentle long breaths, in and out, six times.
Breathe in, raise your chest off the floor and look upward.
Slowly bend your head backward so that your chin eventually points forward and the back of the neck is compressed. Feel the stretch in the front part of the neck.
Close your eyes. Hold and stay with gentle, long and deep breaths, in and out, six times.
Slowly raise your head and shoulders off the ground by straightening your arms.
Feel the flexion of the back roll down the spine, starting from the neck region and working towards the lower back. Try to feel the flexion of each individual vertebra throughout the movement.
Keep your navel in contact with the ground.
Arch your back as far as possible.
Close your eyes. Hold and stay with gentle long breaths, in and out, six times.
Release your posture and relax in Makarasana.
Increases the flexibility of the back and massages the abdominal organs such as the pancreas, liver and gallbladder. It tones the ovaries and uterus.
Bhujangasana loosens the spine, removes impure blood from the back region and tones the nerves. It reduces stiffness in the body, and strengthens the arms and shoulders.
Bhujangasana expands the chest, which improves breathing habits.
It improves the functions of the kidneys and adrenal glands by massaging them. The kidneys are compressed during Bhujangasana, thereby moving stagnant blood and providing them with a fresh supply of blood.
Bhujangasana helps to maintain and encourage the correct secretion of hormones by the adrenal glands. Adrenal glands secrete hormones, such as adrenaline and cortisone, which influence the functioning of the mind and body. Adrenaline affects the degree of tension or relaxation in the body, while cortisone is found to be associated with the occurrence of rheumatism.
Strengthens arms and shoulders.
Improves blood circulation throughout the body.
Provides stability to the spine and reduces sciatica pain.
June 29, 2020
May 31, 2020
May 31, 2020