Suptapawanmuktasana is an Indian translation for Leg
Lock Pose. This asana has two variations. You can learn this
asana as below:
Variation I:
- Get in the primary pose of Shavasana.
-
In this asana we are to bend the knees and touch them
with the nose.
-
Mentally contemplate and prepare yourself for the exercise.
- Remain conscious of your entire body.
- Inhale deep and hold the breath.
- Bend your right knee.
- Interlock the fingers of both hands and place it
just below the shin of the right knee.
- Bring
the thigh to the chest.
- Maintain the left leg straight on the ground.
- This is the initial position of the exercise.
- Raise the head and shoulders from the ground and try to
touch the right knee with the nose.
- Hold in this position for a while.
- Retain the breath and count mentally.
- Exhale slowly and relax.
- Slowly get back to Shavasana pose.
- If possible, keep your eyes closed.
- Repeat this with other leg also.
- Do this exercise ten times.
-
Always better to start with the right leg as it presses
the ascending colon directly.
-
Follow with the left leg as it presses the descending
colon directly.
Variation II:
- Remain in Shavasana pose.
-
Bend your both the knees and hold the soles just above
the floor.
-
Interlock the fingers and clasp the hands on the shin
just below the knees.
- Inhale deep and hold the breath.
- Now push the knees towards the chest.
- Realize the pressure on your abdomen.
- Raise the head and shoulder from the ground.
- Exhale slowly while trying to place the nose between the knees.
-
Allow the knee to come so close that your thigh may touch
the chest..
- Remain conscious towards the body balance.
- Slowly bring down the head, shoulder and legs in
original position.
- This is the first cycle.
- Initially repeat this for ten times.
- Then lie down in Shavasana pose.
Breathing:
Consciousness:
- On the breath and mental counting.
- Abdominal pressure and the movement.
Benefits:
- Strengthens the lower back muscle and loosen the spinal vertebrae.
- Enhance the digestive system with the abdominal massage.
- Effective in removing wind and constipation.
- Helpful in the treatment of impotency, sterility and menstrual problem.
- Best exercise for the spinal chord.
Contraindications:
- High blood pressure.
- Heart problems.
- Sciatica.
- Slip disc.
- Menstruation.
- 2nd or 3rd trimester of pregnancy.
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