Lie flat, face downwards on the floor. Keep the hands at your side. Breathe out and bend the legs at the knees, drawing the feet above the thighs. Stretch the arms back and catch hold of the right ankle with the right hand and the left ankle with the left hand. Make secure the position of the hands, with normal breathing. Raise the head, body and knees by tugging the hands and legs, so that the whole weight of the body rests on the abdomen. Retain the posture for a few seconds. Gradually increase the duration. While remaining in the posture, concentrate on the abdomen, thighs and back muscles. Release the ankles, stretch out the legs and bring the legs, chest and head to rest in a straight line on the floor. Relax in Makarasana for a few seconds. Repeat this Asana two or three times.
- Relieves constipation
- Tones the liver, pancreas and kidneys.
- The vertebrae of the lumbar and sacrum bones are toned. Proper blood circulation is effected and thus good health is promoted. This also renders the spine supple and elastic and minor pains in the spine are checked.
This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.
Be humble. Be simple. Be gentle. Be sweet. Be frank like a child. You will enter the realm of eternal bliss. – Sri Swami Sivananda
TAPAS – Tapasya –
Austerity, practical (i.e., result-producing) spiritual discipline; spiritual force.
Literally it means the generation of heat or energy, but is always used in a symbolic manner, referring to spiritual practice and its effect, i.e. the roasting of karmic seeds; the burning up of karma.
Walk in the foot-steps of the great Saviours and Saints of the world. – Sri Swami Sivananda