Yoga

Picture 1

Picture 2

Picture 3

Picture 4

part XIX:

Triyanga Mukhaikapada Paschimottanasana

Spread your mat and meditate for a short while in the morning and evening. Then open your eyes and get ready for this asana.

As in picture 1, stretch your legs and keep your hands flanking your body. Your palms must be turned towards the ground. Look to your front and breathe in and out well for a short while.

As in picture 2, stretch your left leg and keep your right leg bent back. Lift your hands and turn your palms to the front. Breathe in and out.

As in picture 3, bend down and look to your front for five seconds. Grab your soles with your hands.

As in picture 4, breathe in deeply and retain that breath for ten seconds. Then breathe out. Stay in this asana for seven to eight seconds. Repeat the steps from your right side. You should repeat this asana at least thrice for left and right each.

Benefits of the asana

Bending relaxes the tautness of your spine and makes it flexible. This asanaexercises your knees, ankles and soles and makes them flexible.

It will reduce your stomach and waist fat and earns you a slim waist.

Those who had recent surgery in the stomach area, pregnant women and women in menstruation should not practice this Asana. Do not bend your spine forcibly while practicing the asana.

Instructor: Roland Withanage (Dip. In Yoga – India) . Model: Rashmi Wijesinghe