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Complementary to Paschimottan Asana is Poorvattan Asana or Kon Asana or Inclined Plane Pose. When practiced regularly it strengthens the shoulder, arms, hips and also increases lung capacity by opening up the ribcage. It gives natural acupressure points to the reproductive organs and hence, brings about hormonal balance.
TECHNIQUE
Start by keeping your hands one by one at your back on floor with finger pointing back
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| Poorvattan Asana |
Keep the legs together point the toes down.
Breathe in and pressing the palms and heels to the floor, lift the body straight up and high and breathe out.
Drop the head back and touch all the ten toes down to floor.
Open up chest cavity and stay here as per your capacity.
Breathe in and as you breathe out slowly come down.
Duration is from 10 seconds to 1 minute
Balancing on diagonal arms and leg in table position
Hands are kept shoulder distance apart.
Keep the legs together and try to touch the toes down.
Make sure the spine does not sinks from the center and the body in completely pushed up.
Weight is on the arms and heels and not on shoulder.
Focus is on the back muscles to contract the complete spine from neck to tail bone.
Complete expansion of rib cage by pushing chest cavity up.
In variations of this Asana doing the same with folded legs lifting the body up in table posture.
Incase of osteoporosis or weak ankle/wrist joints, pull the hands at back and keep them down on floor by pushing shoulder back to open up chest cavity.
Balancing on 2 arms and one leg lifting the other leg up.
Avoid in weak ankle and wrist joint, tennis elbow, frozen shoulders, Osteoporosis and spinal injury.
BENEFITS
It stretches the anterior side of the body from ankle to neck.
It makes the ribcage parallel and hence creates the room for full expansion of lungs to increase lung capacity.
It strengthens the arms, shoulders and ankles as they bear weight of the body.
It decreases the rounding of the shoulder and activates the parathyroid.
It increases the mobility and flexibility of shoulder and ankle joints apart from making the spine and ligaments elastic and supple.
It activates the entire nervous system, endocrine glands, massages the kidneys, pancreas, liver and bladder.
It gives natural acupressure points in the ankles and wrist to activate the reproductive system.
It tones up the thighs and arm muscles.
It increase the supply of blood to brain and cervical region.
It helps in case of insomnia and disturbed sleep patterns.
It gives a sense of strength to face the world.
It allow the Prana to flow freely in the anterior side of the body.
It gives a simultaneous contraction and stretch to the Chakras to activate the flow of energy through them.
It activates the Udaan Vaayu.
Gives the benefit of moolabandha/ anal lock.
Cures cervical, kidney malfunctioning, menstrual disorder, hormonal imbalance, asthma, bronchitis, to reduce stiffness of shoulders and ankle joints, to reduce TA tightness, increase vitality and sex drive and also control over it, insomnia, depression, ulcer, acidity.
