 | |  |
1. | Lie
on your back. |
2. | Do
your feet together. |
3. | Place
palms facing down to the floor at your side 4 to 6 inches away from the trunk. |
 | |
|
1. | While
inhaling, lift both legs to 30 degrees. |
|
2. | Hold
your breath in the posture as much as you can. |
|
3. | While
exhaling, brings your legs down to the floor without bending your knees. |
| 4. | Again
inhale and raise the legs to 60 degrees. |
|
5. | Retain
the breath for a while. |
|
6. | While
exhaling bring the legs down to the ground. |
|
7. | Ardha-Uttanapadasana
can be performed in the same manner, by lifting one leg at a time. |
| | |
 | |
| | Repeat
up to three times for up to five minutes, and then increase as convenient. |
 |
|
1. | Be
careful to keep your legs straight during lifting and bringing your legs down.
|
|
2. | Avoid
sudden or jolting motions when lifting or lowering your legs down. |
| 3. | This
posture is not recommended for a person who suffers from high blood pressure,
backache or any heart related problems. |
 |
| | This
posture reduces obesity and abdominal disorders, and increases the speed of blood
circulation in the body. It is good for constipation. |
