The best start of the day - Khatu Pranam part 2

Here we go! Second part of this amazing exercising is ready. This part is good for the spine flexibility and stretching of your legs and back.

4. Lower the hips to the floor and raise the upper body with the help of the hands, but only to the degree that the hips remain in contact with the floor. Look upward, ensure the spine is evenly arched.

Holding the breath lower the hips to the floor and with the help of the hands lift the body up (Bhujangasana). The shoulders are pressed down and back. Stretch not only through the lumbar spine but also through the thoracic spine, so that the whole of the spine is evenly arched. The feet rest flat on the floor. Straighten the arms only to the degree that the hips can remain in contact with the floor. Look up.

How does it work?

Stretches the whole spine and front of the body. Stimulates the flow of energy and increases the flow of the breath into the sides of the lungs. Circulates blood to all organs of the pelvis, abdomen and chest, and stimulates function of all glands. The position calms strong emotions. Strengthens the back, arm and shoulder muscles. Extends the spine and stretches the hip flexors, thus is excellent in preventing a rounded back. For this reason, this Asana is recommended for those with sitting professions. The Asana has a balancing influence on the Svadhishthana Chakra.

5. Keeping the legs straight, raise the buttocks. The upper body and arms form a line. The soles of the feet should be flat on the floor. The head hangs relaxed between the straight arms.

Exhaling tuck the toes under, straighten the arms and legs and raise the buttocks high. Bring the heels to the floor, so the whole of the foot contacts the floor. Upper body and arms form a line and the head hangs relaxed between the straight arms. Body weight is distributed between the hands and the soles of the feet. Gaze is directed towards the navel.

How does it work?

Strengthens the whole body. Stimulates blood circulation and particularly increases the flow of blood into the head. In this way the Asana counters tiredness and aids concentration and eyesight. Stretches the calf muscles and helps foot strain and venous return. This posture balances the energy flow of the whole body and has an activating effect upon the Sahasrara Chakra.

6. Bring the right foot forward between the hands and place the left knee on the floor. The palms or fingers touch the floor. Raise the head and look to the front.

6.Bring the right foot forward between the hands and place the left knee on the floor. The palms or fingers touch the floor. Raise the head and look to the front.

Inhaling step the right foot between the hands and lower the left knee to the floor. The toes of the left foot can be tucked under or lie flat on the floor. Raise the head and look up. The palms or fingers touch the floor. The right side of the abdomen and chest rest on the right thigh.

How does it work?

Extends the back and stretches the muscles of the hips and pelvic floor. Promotes good posture. The Asana develops deeper breathing and healthy digestion. This posture influences the Anahata Chakra.

Source: http://www.yogaindailylife.org

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