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1190 words - 5 pages

(garudasana) Benefits: Strengthens legs, improves balance, stretches the shoulders
Instructions: 1. From shift your weight onto the right leg. 2. Bring the left leg up and cross the left thigh over the right. 3. Hook the left foot around the right calf.4. Bring the arms out in front. 5. Cross the right arm over the left and bring the palms to touch. 6. Lift the elbows while keeping the shoulders sliding down the back. 7. Hold 5-10 breaths. 8. Repeat on the other side.
BENEFITS
Stronger arms, legs, knees and ankles. Open shoulder joints, creating space between the shoulder blades. Open hips and IT band. Increased circulation to all joints. Improved digestion and elimination. Improved ...view middle of the document...

It is otherwise known as Nadi Shuddhi Pranayama or Nadi Shodhona Pranayama. It is practiced by sitting in any asana, such as sukhasana, vajrasana or padmasana. Alternate nostrils are closed, generally by using the right hand's thumb, ring finger, and little finger. The thumb is used for closing the right nostril and the ring and little fingers are used to close the left nostril. The mouth is closed, and is not used for breathing. No sound should be produced while inhaling or exhaling.
The cycle of practice is:
* The right nostril is closed with the thumb. Air is exhaled through the left nostril, and inhaled back through the same nostril.
* The left nostril is closed with the ring finger. Air is exhaled through the right nostril, and inhaled back through the same nostril.
This is repeated at a normal breathing rate. It is advisable to have an inhale: exhale ratio of 1: 2. Changing nostril after exhaling is considered wrong. Many health benefits are claimed for this pranayama. It is advisable to practise Single Nostril Breathing before doing this pranayama. This pranayama can also be practiced with breath retention (Kumbhaka), after a long practice of the ordinary one. The inhale: retention: exhale ratio must be 1:4:2.
Sukhasana means the 'Comfortable posture'. This is the easiest of all asanas. You can even commence a yogic asana session by sitting in this 'Sukha' or pleasant position. It is actually a cross-legged sitting position where you are comfortable. Your body remains at ease and in a static posture in this asana.
METHODOLOGY
Sit down on the floor over your exercise mat.Keep the back erect.Loosely stretch out the legs in front of you.Fold the left leg.Draw in the foot towards the body.Raise the left knee.Slide the left foot under the right thigh.Tilt up the left sole.The left sole should be touching the back of the right thigh beside its knee.Do the same with the right leg.Similarly draw in the right foot towards your body.Raise the left knee.Slide the right foot under the left calf.Tilt up the right sole.Ensure that the edge of the right foot supports the left shin.At this juncture, the legs would be loosely crossed at the ankles.Now, you can also adjust the position of the legs with the hands.Assume the position that is most comfortable to you.Rest your hands on the knees.Keep your back, head and neck erect during this posture.You can stay put in this position as long as you wish.While concluding the first session of this asana, first slowly...

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