UDARAKARASAN (Abdominal Twisting Posture):

UDARAKARASAN (Abdominal Twisting Posture):

          This asan necessary  for doing sankhaprakshalana kriya.It  gives  strength  to the trunk ,hands and shoulders and it removes constipation.

HOW TO DO:

Step-1:

     Stand in tadasan and raise the hands upto the shoulder level and keep the palms facing each other. 

Step-2:

           Take deep breath. With exhalation, twist the trunk,hand  and head to the left side. While moving to the left side, keep the concentration on the left hand thumb. 

Step-3:

        Twist the left hand to the maximum and place the right hand fingers  so as to touch the shoulder. 

Step-4:

      With inhalation, come back to the first position .

Step-5:

         Again with exhalation, twist to the right and continue the same process done on left side. 

Step-6:

 With inhalation, come back to the first position and this procedure can be repeated for 6times.

TIRYAK TADASAN(Twisted palm tree posture) :

              TIRYAK TADASAN(Twisted palm tree posture) 

            This asan strengthens hands, legs and waist. Respiration and Digestive capacity will be improved .It removes mental stress and constipation. In this asan all the body parts are stretched and hence muscles, nerves, intestines and spinal cord are stimulated. Pains in the legs and muscles will be gradually reduced.It is necessary  for sankhaprakshalana kriya.

How to do:

Step-1:

            First stand in the posture of thadasan.

Step-2:

          Without  moving the legs and exhaling, twist the body above the waist level on the right side slowly.

Step-3:

          Inhale  and come back to the first position.Continue to do in the opposite side.

Step-4:

          This asan can be done 5 to 6 times on both sides. Bring back the hands to the normal position.