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 This asana is also known as Revolved Side Angle pose. This asana can thus be performed as follows;
- Stand in Tadasana or the Mountain pose.
- With an exhalation, step or lightly jump your feet 3.5 to 4 feet apart. Rest your hands on your hips.
- Turn your right foot out to the right 90 degrees and turn your left foot in slightly to the right. Align the right heel with the left heel.
- Firming your thighs and turn your right thigh outwards, so that the center of the kneecap is in line with the center of the right ankle.
- Exhale and turn your torso to the right until you’re directly facing out over the right leg; when doing so lift your left heel off the floor and spin on the ball of the foot until the inner left foot is parallel to the inner right foot.
- Then exhale again and bend your right knee. If possible, bring the right thigh parallel to the floor. Keep your left leg active by pressing the thigh up toward the ceiling and extending strongly through the left heel. At the same time, resist the lift of the left thigh by pressing the tailbone toward the pubis.
- With another exhale turn further to right side and lean the torso down, placing the left hand on the floor inside the right foot. Dig your right thumb into the right hip crease and push the thighbone down towards the floor.
- Firming your shoulder blades into the back ribs and lean the torso back slightly, away from the inner thigh.
- Stay in this posture or position for a few breaths.
- One can stay for the recommended time. If you go on to bend your left elbow and bring it to the outside of the right knee. Resist the knee and elbow against each other. If possible, straighten your left elbow and reach for the hand towards the floor. You can keep your right hand on your hip, or stretch it over the back of the right ear with the palm facing down.
- Then turn your head to look at the right arm. As in all twists lengthen and soften the belly, extend the spine with each inhalation, and increase the twist as you exhale.
- Remain in this posture for 30 seconds to 1 minute.
- Inhale to come up, exhale to release the twist. Reverse the feet and repeat for the same length of time to the left.
- Then return to Tadasana or the Mountain pose.
The benefits of this asana are:
- Strengthens and stretches the legs, knees, and ankles.
- Stretches the groins, spine, chest and lungs, and shoulders.
- Stimulates the abdominal organs.
- Increases and builds stamina.
- Improves digestion and aids in elimination.
- Improves the balance.
- Is of great therapeutic value in constipation, infertility, lower back pain, and sciatica.
- Maintains a fresh circulation of blood to your abdominal organs.
- Provides body with fresh oxygen and nutrients.
- Improves balance.
- Squeezes out body toxins with the twisting action.
- Creates healthy spinal flexibility.
The precautionary measures that are to be followed in this asana are:
- Headache.
- High blood pressure.
- Insomnia.
- If suffering from any kinds of neck problems do not turn your head to look at the top arm but instead you can go on to look straight ahead.
Divya Medicines of Swami Ramdev
Books By Swami Ramdev (English)
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