Uttitho Bajrasana
A. Method – Sit in Bajrasana. Place both hands on the ground near the knees on either side of the thighs. Slowly with the mass in hand. Try to lift your toes and knees as high as possible off the ground. Look ahead. 25 30 sec. Do it 4-5 times, breathing is normal.
B. Notable – The body and head should not lean too much forward.
C. Benefits –
1) The strength of the hand is greatly increased.
2) Neck and shoulder exercises are done.
3)Muscle structure in that area is improved due to high pressure in the lower abdomen and abdomen.
4) Increases digestion capacity.
5) Brings quite agility to the body.
Supto Bajrasana
A. Method – Sit on the back and lie on your back with your elbows. The head, neck, shoulders and knees will be on the ground. Break both arms, hold the elbows consecutively and place them on the ground behind the head. There will be knee joints. However, if you have difficulty at first, you can practice by keeping your knees slightly apart. After 30-40 seconds of breathing, keep both hands on either side of the body; Then bend to the left and match the right leg; In the same way, lean to the right and rest your left foot. Do this 3-4 times.
B. Note – There will be some gaps between the two heels. The knees should not rise off the ground.
C. Benefits –
1) Especially effective in treating back arthritis and pain.
2) The muscles of the legs, especially the thighs, become stronger and the elasticity of the muscles increases.
3) Pain in the legs, knees and thighs is cured and the ability to stand and work for a long time increases.
4) Helps to increase the size of the chest cage.
5) The shoulder and neck muscles are well formed.
6) Those whose abdominal muscles are extremely fat and sagging, they must do.
7) Abdominal muscles are relaxed if you are doing this on regular basis.
