Additional Steps: Continued from the Bird Position (Kavasana)

Hello everyone, here is a continuation of the yoga steps from our last post:

21. Kavasana (bird pose) – place hands in the front about one feet apart, crouch over the elbows, lean forward, raise your bent legs and place the knees along the upper arms, push up with arms straightening them as much as you can and lift head; inhale and exhale rapidly and hold the position as long as possible without strain. Slightly difficult posture, hence do it slowly. Strengthen arms, wrists, hands, shoulders, hips and stomach muscles.

22. Kukkutasana – sit in padmasana (sit down and fold the legs at the knees), insert the forearms between thighs and calf muscles, take a deep breath in and raise your body off the floor, balancing on the palms. Keep your upper body as straight as possible so that you don’t break your nose. Strengthens arms, legs and back.

23. Maha mudra – sit with legs stretched out, bend left knee and place the heel against inner side of thigh, if necessary with help of hands. Hold right foot with both hands (which you may find difficult in the initial stages; instead hold the leg near the ankle for the time being till you are able to hold the foot), contract stomach muscles, inhale deeply, pull on the toes, bend and place forehead on right knee. At the same time contract buttock muscles and lock your chin against your throat. Hold for five seconds, exhale and relax. Then reverse the position. Very good for invigorating the entire nervous system, tones abdominal organs, kidneys and adrenal glands; spleen ailments and enlarged prostate gland will be benefitted by staying in this pose for longer period; cures indigestion.

24. Mayurasana (peacock pose) – kneel and place palms together on the floor with fingers pointing towards you, support lower ribs on the elbows, lean forward and stretch out your legs till your body is balanced on your elbows. Use a pillow to protect your nose. BE CAREFUL, OTHERWISE YOU WILL BREAK YOUR NOSE. Considerable pressure is placed on the abdomen which gives a massaging effect, and wrists are strengthened.

~ A. Santhanam

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