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Saalambit Nauka Asana or Supported Bow Pose is an easier version to perform the vibrations exercise, as it supports the muscles of middle and lower back with the elbow touching the floor.
TECHNIQUE
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| Saalambit Nauk Asana |
Rest the elbows on floor with palms down and adjust to feel comfortable. Start by raising one leg up and changing the leg performing scissor movement coordinated with breath without touching the heel to the floor, You may also keep both the legs straight up at 90º and stay keeping the middle back on floor and abdomen in, chin up. Fold both the legs together on the chest with knees and thighs pressed to the abdomen and chin up in variation of Pawan Mukta Asana.
Again, pushing the middle back to floor and shoulder relaxed.
Stretch the leg straight in air and slowly bring them down and stay at 45º angle from the floor for some time keeping the abdomen in. Slowly bring the legs on floor take up a sitting position. You may move your neck from side to side to relax neck muscles.
In 45º Stay take a deep breath in and breathe out.
Gently go a little back rest your arms from elbows to the palms down on floor.
Walk the elbows closer to feel more balanced.
Keep your palms flat down.
Keep looking on your toes.
Take a deep breath in and breathe out.
Now lift both the legs up to 45º.
Allow the middle back to touch the floor.
Pull the abdomen in.
Keep the shoulders relaxed.
Keep the legs joined knees locked.
In Salambit Pawan Mukta Asana take a deep breathe in and breathe out.
Fold both the legs on the chest.
Pull the knees close to the body.
Allow the vibrations in the abdomen.
Press the mid back to the floor.
Keep the toes ankles relaxed.
Stretch both the legs back to 45º.
Slowly bring the legs together on the floor.
In 90º Stay take a deep breath in-breathe out.
Now lift both the legs straight 90º.
Allow the middle back to touch the floor.
Pull the abdomen in.
Keep the shoulders relaxed.
Keep the legs joined knees locked.
Slowly bring the legs together on the floor.
For Scissor Movement take a deep breath in and breathe out.
Gently go a little back rest your arms from elbows to the palms down on floor.
Walk the elbows closer to feel more balanced.
Keep your palms flat down.
Gently raise one leg up to 90º.
Change the leg performing scissor movement coordinated with breath.
Do not touch the heels to the floor for other 5-10 rounds.
Make sure you don’t tense your shoulders.
Mid back touches the floor all the time and stomach pulled in, chin is relaxed and not locked with throat.
Minimal weight on the elbows and legs relaxed.
Allow the abdominal and lower back muscle to work as you lift the legs up.
Duration is from 10 to 30 seconds in every variation
Avoid in hernia, lumbago, cervical, spondilytis.
BENEFITS
It tones the abdominal muscles.
It strengthen the back muscles, arm, shoulder legs.
It gives mobility to hip joint releasing the compression of lower back vertebrae.
It massages the abdominal organ activates them.
It trims the waist line and reduces fat around the thighs.
It activates the blood circulation in abdominal organs and middle back.
It helps in prolapsed abdomen, gastric constraints, prevention of lumbago.
It brings a sense of security due to the support.
It prepares the body mind to face the challenges of busy work schedule hectic life style.
It activates the Manipur and Anahata Chakra.
Directs the flow of Prana from lower psychic centers to higher psychic centers.
