Practicing this asana pulls into the entire spine and the paint relieves stress on the neck and upper back. Bringing your knees close to the sides of your ears calms your nerves and isolates you from outside sounds. Concentrate on listening to the heartbeat and the rhythm of your breathing. This asana is a good friend to help relieve cold symptoms.
Movement 1
Lie flat on the mat, relax your body, drop your body weight evenly on the mat, straighten your toes forward, lift your arms flat upwards, lift your head and neck upwards, and look in the direction of your fingertips.
Action two
Bring your legs together, inhale and lift your legs upward. Exhale, exerting force on your lower back and abdomen, lift your body upward and try to keep your legs pushed back toward your head and your chin pushed up to your collarbone or sternum. Toes on the ground, palms holding the back of the waist and back to maintain body balance.
Action three
Exhale, bend your knees and spread them apart so that the insides of your knees gently press against your ears and your calves stretch and press toward the floor. Lift and open the chest, bringing the chest towards the jaws and straightening the arms towards the back of the back, pressing them against the floor. Breathe calmly for 8-10 times.
Movement 4
After the above poses can be easily completed, you can perform higher level exercises. Balance your body well and wrap your arms around your legs to hold your calves better with the strength of your arms. Breathe steadily and feel the blood flowing through your body. When retracting the body, pay attention to the gentle and slow movements, preferably with hands supporting the back of the waist, and drop the legs in a controlled manner to return to the supine position.
Wrong posture
When practicing this pose, if the body is not in the correct position, it is very easy to cause sprain of the spine. The mistake in the picture is that the waist and back are not fully raised upward, causing the body to have an unstable center of gravity, giving the spine and low back a strong sense of compression, making the practitioner feel dizzy and other discomforts.
Technique
This asana requires the practitioner to have good control of the body and good coordination of all parts of the body. When lifting the low back, pay attention to distribute the weight evenly to both shoulders, which helps to adjust the spine into a straight line; open the shoulders and relax the arms and put them flat to help the body control the rhythm; the back should preferably be perpendicular to the ground, with the body weight falling on the shoulders and neck, and the spine becomes more flexible in stretching and squeezing; don't force the toes, relax and point the ground to keep the body balanced.
