Starting Point
> Sit in vajrasana. Placing the palms on the floor beside the buttocks, fingers pointing to the front
> Slowly bend back, placing the right forearm and the elbow on the ground and then the left.
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> Bring the crown of the head to the ground while arching the back. Place the hands on the thighs.
> Try to keep the lower legs in contact with the floor. If necessary, separate the knees.
> Make sure that you are not overstraining the muscles and ligaments of the legs.
> Close the eyes and relax the body. Breathe deeply and slowly in the final position.
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Releasing
> Release in the reverse order, breathing in and taking the support of the elbows and the arms raise the head above the ground.
> Then shift the body weight on the left arm and elbow by sliding the body, then slowly coming to the starting position.
> Never leave the final position by straightening the legs first; It may dislocate the knee joints.
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Breathing: Deep, slow and soundless breath.
Awareness: On the lower back, abdomen or breath.
> This asana massages the abdominal organs alleviating digestive ailments and constipation.
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> It tones the spinal nerves, makes the back flexible and realigns rounded shoulders. The nerves in the neck, the thyroid and parathyroid glands are particularly stimulated.
> The ribcage is stretched and expanded fully, which helps to fill the lungs to its piaximum capacity and bringing more oxygen into the system.
> It enhances courage and confidence level in the personality.
> It is beneficial for those suffering from asthma, bronchitis and other lung ailments.
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> It loosens up the legs and strengthens them in preparation for sitting in meditation asanas.
> It enhances creativity and intelligence as it increases the circulation in the brain.
Points to remember (pose of the moon or hare pose)
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Caution
Not to practice in case of very high blood pressure, slipped disc or those who suffer from vertigo.
> Be in vajrasana, palms resting on the thighs just above the knees. Close the eyes and relax, keeping the spine and head straight.
> Breathing in and simultaneously raises the arms above the head, keeping them straight and shoulder width apart.
> The upper arms touching the ears.
Final position
> Exhale while bending the trunk forward from the hips, keeping the arms and head straight and in line with the trunk and gradually bringing the palms and forehead on the floor.
> In the final position, the hands and forehead should rest on the floor in front of the knees.
> If possible, the arms and forehead should touch the floor at the same time.
> Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor.
> If you can’t touch the forehead on the ground don’t overstrain yourself, move as much as you can.
> Inhale and slowly raise the arms and trunk to the vertical position. Keep the arms and head in line with the trunk.
Releasing
> Breathe out while lowering the arms to the knees.
No of round: Practice 3 to 5 rounds.
Breathing
> Inhale raises the arms.
> Exhale while lowering the trunk.
> Normal breathes if holding the final position for long time.
> Inhale while coming back to the starting position.
> Exhale lower the arms.
Awareness:
On the breath synchronized with the physical movement and in the final
Position, guiding the awareness on the pressure of the abdomen against the thighs
Benefits
> This asana stretches the back muscles and separates the individual vertebrae from each other, releasing pressure on the discs.
> Often nerve connections emanating from the spinal cord are squeezed by these discs, giving rise to various forms of backache. This posture helps to relieve this problem and encourages the discs to resume their correct position.
> It regulates the functioning of the adrenal glands.
> It tones the pelvic muscles and the sciatic nerves and is beneficial for women who have an underdeveloped pelvis.
> It helps to alleviate disorders of both the male and female reproductive organs.
> Regular practice relieves constipation.
> It helps to eliminate anger, aggression and relax the mind.