The procedure of Adwasan
Lie on your stomach keeping the legs straight. Spread the hands
forward while touching head and relax loosening the entire body as in shavasan.
The procedure of Jyeshtikasan -- The posture is like adwasan except that the
fingers of hands are clasped together and placed at the back of the head.
The procedure of Vajrasan -- Kneel on the floor. Spread the soles of the feet
so that toe of one foot rests on the toe of the other. Knees should be touching
each other and heels should be spread and the base of the body should rest on
these. Remember, heels should be touching the sides of the hips. Plsce the
hands on the knees, palms down.
The procedure of Ushtrasan -- The first procedure of Ustrasan with the knees
apart and ankles by the side of the buttocks. Keep the feet flat behind the
body. Stand on the knees. Twist to the right, reach back with right hand and
try to hold the left heel or ankle. Left hand should be raised upward straight
perpendicular over the head, and palm should be facing front side. The weight
of the upper body should be on the left ankle. Repeat the process in the
opposite direction.
The second procedure of Ushtrasan -- Come to the posture of ushtrasan first. Stand on
the knees. Bend backward slowly reaching for the right heel with the right hand
and then the left heel with the left hand. Bend the neck and body backward to
the extent possible. With the support of knees, come back to normal position.
The procedure of Shalabhasan --- Place the palms under the thighs in supine
posture. Legs should be stretched. Lift the stomach and legs up. Legs should
not be touching each other. Stay in this position for a while and then come
back to normal state.
The procedure of Ardhashalabhasan --- Lie down on the stomach and palce the palms
under thighs. Let one let be stretched on the ground and lift the other leg up
to the extent possible. After remaining in this state for some time come back
to normal state. Repeat the procedure with the other leg.
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