Supta
Virsana Two
Supta mean
lying down. In this asana one reclines back on the floor and stretches the arms
behind the head.
Technique
1. Sit in Virasana.
2. Exhal, recline the trunk back and rest the elbows one by one
on the floor.
3. Relive the pressure on the elbows one after the other by
extending the arms.
4. At first rest the crown of the head on the floor. Gradually
rest the back of the head and then the back on the floor. Take the arms over
the head and stretch them out straight. Hold this pose as long as you can while
breathing to the floor and sit up again with an exhalation.
5. The hands may be stretched over the head or placed beside the
thighs. When they are stretched over the head, do not raise the shoulder blades
from the floor.
6. Beginners may keep the knees apart.
Effects
This asana
stretches the abdominal organs and the pelvic region. People whose legs ache
will get relief from holding this pose for 10 to 15 minutes and it is
recommended to athletes and all who have to walk or stand about for long hours.
It can be done after meals and if before retiring at night the legs feel rested
next morning. Several of my pupils who were cadets at the National Defence
Academy after long route marches found great relief by combining this asana
with sarvangasana.
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