ASANAS 1. £>ADᏐᏡᎪSANA Padma means Lotus. Asana means Position, Padmasana means, sitting in the lotus posture. i One : Sit on a blanket with legs fully stretched. Two : Bend the right leg at the knee and fold it. Then lift the right foot and place the heel in the opposite groin. Three : Fold the left leg similarly and place ieft heel on the right groin. Four ; Hold the trunk erect, keep the knees touching the ground and place the hands on the knees. Benefits : it helps the correct carriage of the body, reduces the abdominal fat, help to cure heart and lung diseases and digestive disorders; improves respiration, it is good for meditation. தே 1. 璟A鳍鳕ASA蒜A Statting Position : Lie prone on the ground with chin resting on it, and the arms placed along the side of the body. Cne : Raise the head. Two : Bend the legs in the knee joints. Three : Grasp the ankles in the corresponding hands. Four : Raise backward the chest and the thigh resting the whole body on the abdomen come to the original position in 4 counts. Benefits ; ; strengthens the arms, shoulders, legs, ankles, back and neck, it improves the digestion and postural conditions, it improves the elasticity of the spine and spinal nerves arid missCiê$. 3. HAi-A$ANA
- * --> * = - so * afo ங் * ஆ. ச t – *** - This posture is całied Hała position, the body roughly resembles the Indian plough.
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