1.Stand up in Tadasana,
2. deeply breathe in, and with jump legs put to sides on 90 cm, hands up, dividing to sides on a shoulders level with palms down, keeping for a floor parallels
3..turn right feet on 90 degrees to right, left turn slightly to right, keeping left leg stretched from externally, and strained in knee.
4..Breathe out, incline body, led right palm to right ankle, as if you can a full palm put on floor, fingers with right hands try touch to carpet in a small finger for right leg, as for beginners are hard bending, as thus they can with hand for shin.
5.Stretch left hand up, hand is vertical position getting, for a prolong line for right shoulder, and prolong body, as back legs sides, top spine side and pelvis are finding in one plane, as look on big finger of stretched hand wrist left, as try a hard close for right knee, stretching a knee cup up, right knee led to side for a fingers of leg.
6.As for 30 sec keeping pose till minute, deeply breath and smooth, as after raise right palm from a floor, breathe in, and return to position 2.
7.Return left feet on 90 degrees to left, right feet to left, strain both knees, and doing asana in mirror by points 4-6, changing a right for left, and contrary, as doing pose for left side, and in same time ,like in right.
8.Breathe out, and with jump return to Tadasana.
This asana is very simple you think and very benefit, as tone muscles, flexibility for legs, pelvis, deformations changing for low extremities, for a good development, as good in short legs after fractures, removing aches in spine neck, tensions, tone spine muscles, nerves, waist, side top, liquidates salts sediment, radicals, if trigger points are in muscles, as in asana doing they are relieving, as good,who long time are working sitting, as fats depositing removing, as strengthening muscles for peritoneum, improving she is bowel peristaltic, spleen, liver, lungs, good for adrenals, kidneys, feeling light, and children till 18 y.old assisting for growing, as in incline i n any side causing aches acuting, thus to this side asana does not show, till ache stopping, in hernia or latest surgery on peritoneum, ask a doctor, til a two month of pregnancy you are doing such asana.
2. deeply breathe in, and with jump legs put to sides on 90 cm, hands up, dividing to sides on a shoulders level with palms down, keeping for a floor parallels
3..turn right feet on 90 degrees to right, left turn slightly to right, keeping left leg stretched from externally, and strained in knee.
4..Breathe out, incline body, led right palm to right ankle, as if you can a full palm put on floor, fingers with right hands try touch to carpet in a small finger for right leg, as for beginners are hard bending, as thus they can with hand for shin.
5.Stretch left hand up, hand is vertical position getting, for a prolong line for right shoulder, and prolong body, as back legs sides, top spine side and pelvis are finding in one plane, as look on big finger of stretched hand wrist left, as try a hard close for right knee, stretching a knee cup up, right knee led to side for a fingers of leg.
6.As for 30 sec keeping pose till minute, deeply breath and smooth, as after raise right palm from a floor, breathe in, and return to position 2.
7.Return left feet on 90 degrees to left, right feet to left, strain both knees, and doing asana in mirror by points 4-6, changing a right for left, and contrary, as doing pose for left side, and in same time ,like in right.
8.Breathe out, and with jump return to Tadasana.
This asana is very simple you think and very benefit, as tone muscles, flexibility for legs, pelvis, deformations changing for low extremities, for a good development, as good in short legs after fractures, removing aches in spine neck, tensions, tone spine muscles, nerves, waist, side top, liquidates salts sediment, radicals, if trigger points are in muscles, as in asana doing they are relieving, as good,who long time are working sitting, as fats depositing removing, as strengthening muscles for peritoneum, improving she is bowel peristaltic, spleen, liver, lungs, good for adrenals, kidneys, feeling light, and children till 18 y.old assisting for growing, as in incline i n any side causing aches acuting, thus to this side asana does not show, till ache stopping, in hernia or latest surgery on peritoneum, ask a doctor, til a two month of pregnancy you are doing such asana.
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