STEP - 1

STEP - 2

Ashva Sanchalanasana (A) - Horse Riding Exercise

Starting Position: Sit with legs straight

Concentration: on abdominal and back muscles

Breath: coordinated with the movement

Repetitions: 3 rounds

Practice: Sit with straight legs. Hands rest on the thighs. Body is upright and relaxed. >Inhale deeply. >Exhaling bend the knees and place the soles of the feet on the floor. Raise arms to shoulder level and clasp hands in front. >Inhaling lean the body back, keeping arms straight. At the same time straighten the legs and lift them 40cm above the floor, toes pointing up. The back remains straight. >Exhaling bend legs and place soles of the feet on the floor. At the same time move upper body and arms forward.

Bending and straightening legs 10 times is one round. After each round return to the starting position.

Benefits: Improves the overall health of the body and strengthens the back, abdomen and thigh muscles. Promotes mobility of the knee joints, strengthens the body to maintain good posture and prevent back problems. Helpful in preparation for meditation posture.

Caution: Do not practice this exercise during menstruation or advanced stages of pregnancy.




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