Caution:
Those with high blood pressure should not do these exercises
These exercises should not be practiced alone until they have been mastered. Have someone stand behind you until you learn to maintain your balance
Avoid these asanas during menstruation.
Exercise 1
STEP 1:
• Sit back on your heels, interlock your hands and place them in front of you on the floor
• Keep your elbows close to your knees
• Rest the crown of your head in the hollow of your palms.
STEP 2:
• Curl the toes in, shift the weight and push your body forward so that the crown of the head is in the hollow of your palms while the top of the forehead rests on the floor
STEP 3:
• Raise your hips by straightening your legs and move both the feet towards your head until the torso is vertical.
STEP 4:
• Shift your weight onto the elbows and the head, lift both feet off the ground and keep the knees bent.
STEP 5:
• When you maintain your balance, slowly extend both the legs straight into the air
• Hold the position for 10-30 seconds, breathing normally.
STEP 6:
• Bend your knees and lower your legs and feet to the ground. Sit back on your heels and resume the starting position.
Exercise 2
• Repeat steps 1-5 of Exercise 1
• Slowly spread your legs sideways
• Breathe normally and hold the position for 10-30 seconds
• Bring both your legs together and follow Step 6.
