This asana strengthens the wrists. The pressure of the foot on the abdomen massages the abdominal organs well. Prolonged exercise in this pose strengthens the wrists and abdominal organs, and develops the lateral abdominal muscles. The spine becomes more elastic and the neck and shoulders more powerful.
EXERCISE ORDER
Fold your rug or blanket in four and kneel in front of them.
Place your right hand on the floor on the outside of your right knee and your left hand on the outside of your left. Align your palms parallel to each other and point your fingers strictly towards the head. The distance between the palms should not exceed the width of the shoulders.
Move your knees towards your head and lower the top of your head to the middle of the mat.
Having fixed the position of the head, tear off your knees from the floor and straighten your legs. Bring your toes closer to your head and press your heels to the floor without hunching your back.
Push your chest forward and lengthen your spine. Hold this position for a few seconds. Do 3-4 breaths.
As you exhale, slightly push off the floor, bend your knees and lift them up. Lift both feet off the floor at the same time. Once you have mastered this position, stretch your legs up. As you exhale, pull your kneecaps up, point your toes toward the ceiling, and balance. You have taken the intermediate asana Salamba Sirshasana II.
Exhale, place the right foot on the base of the left thigh in half Padmasana and tilt the torso until the legs are parallel to the floor.
Then bend your left leg at the knee. Take a few deep breaths. Exhale and place the right foot on the back of the upper part of the left hand. Lowering the foot, turn it so that the fingers are facing the same direction as the fingers. Place the right knee on the back surface of the upper part of the right hand.
Fix the position of the right leg and take a few breaths. Extend your left leg straight and keep it parallel to the floor.
Exhale and raise the body, lifting the head from the floor. The left leg remains straight, extended parallel to the floor. The elbows remain bent, the upper arms are parallel to the floor, and the forearms from the elbow to the wrist are perpendicular to the floor.
Stretch your neck and keep your head as high as possible. Stay in this position for a few seconds. Because the diaphragm is under pressure, breathing will be frequent and labored.
Bend your left leg at the knee, put your head on the floor and return to Salamba Sirshasana II again.
Take a few deep breaths and repeat the asana, this time bending the left leg into half Padmasana, placing the left foot on the back of the top of the right hand and the left knee on the back of the top of the left hand, and raise the head off the floor. Maintain the pose for the same amount of time and again return to Salamba Sirshasana II.
Lower your feet to the floor, bend your knees and lower them to the floor as well. Place your hands on the floor and come out of the asana.
ATTENTION
Six months of daily yoga practice is required to perform this asana.
Do not perform this asana without first warming up the neck.
While balancing in the asana, make sure that the forearms from the wrists to the elbows are perpendicular to the floor and parallel to each other, and the shoulders from the elbows to the shoulder joints are parallel to the floor and to each other.