Reverse Paschimattanayan Asana
A. Method – Lie on your back and keep your hands close to your ears. Now lift the upper part of the body from the waist and gently lean back and press the two legs close to the hips with both hands.Hold the position 30-40 sec as much as possible. Do it 3-4 times.
B. Notable – both feet will be stuck on the ground. It is difficult to control the seat if the physical flexibility is too high.
C. Benefits – 1) The spine is extremely flexible. 2) Increases physical agility.
3) The body is quite light.
4) The arm, shoulder and abdominal muscles are well formed.
Chakrasana
A. Method – lie down on your back. Bend the knees and bring both hands to the sides of the ears with the legs attached to the hips. The fingers of the hand will be towards the feet. Now lift the abdomen and waist with emphasis on the hands. The head hangs loose. Keep the elbows as straight as possible. Breathing is normal. Leave it for 30-40 seconds and do it 3-4 times.
B. Note – The distance between the two hands and the gap between the two wheels will be the same.
C. Benefits – 1) This seat is especially useful for children.
2) It is a beautiful exercise for everyone.
3) As the flexibility of the spine increases, so does the efficiency of the internal organs of the body.
4) Digestion is good.
5) The muscles of the thighs and abdomen are tense and the muscles in that area are well-formed.
6) Shoulder, back and waist exercises are done.
7) Reduces excess fat.
8) Strength of arms and legs increases.
9) The chest cage is stretched.
10) The physical structure is beautiful.
Prohibition – It is better not to do the seat if there is discomfort in the eyes or head while standing in the chakrasana.
One-step chakrasana
A. Method – Lift the right leg from the position of the chakrasana and match it to the front. The right foot will be parallel to the ground. After staying 30 sec lower your legs and breathe. Chakrasana again – lift the left leg and stay for 30 seconds. In this way, change the legs and do the mat 4 times. Breathing is normal.
B. Note – the legs that will be on top, the knees of the feet and the soles of the feet. There will be tension.
C.Benefits – 1) This seat is especially useful for children.
2) It is a beautiful exercise for everyone.
3) As the flexibility of the spine increases, so does the efficiency of the internal organs of the body.
4) Digestion is good.
5) The muscles of the thighs and abdomen are tense and the muscles in that area are well-formed.
6) Shoulder, back and waist exercises are done.
7) Reduces excess fat.
8) Strength of arms and legs increases.
9) The chest cage is stretched.
10) The physical structure is beautiful.
11) The legs are a good exercise.
Full Chakra Asana
A. Method – If the chakrasana is well practiced, the full chakrasana should be done by bringing the hands closer to the feet and touching the toes. 30-40 seconds, do it 3-4 times.
B. Note – Try to keep the elbows straight.
C. Benefits – All the benefits of Chakrasana are better available in this seat.
