Geometry: The torso and legs are in an upward v shaped like a boat. The arms are stretched straight, shoulder width and parallel to the floor.
Sit on the floor in Dandasana, hands by the sides of the waist, fingers point towards the feet. Stretch the hands straight and keep the back erect.
Take the trunk slightly back and raise the legs from the ground and keep the legs firm like a staff. Legs are at a 60 - 65 degree angle and the feet are higher than the head.
Bring the arms up by the thighs and stretch them straight, parallel with the floor and shoulder-width, palms face one-another. Strongly move the entire spine into the body, so that you do not collapse. The entire body balances on the two buttocks. Stay in the pose for 30 seconds and gradually work up to a minute. Exhale and lower the arms and legs and be in Dandasana.
From the Preliminary Course, Geeta Iyengar
Not able to balance
Not able to keep dorsal spine and/or lumbar spine moving in towards the spine.
Legs cannot stretch straight.
Arms cannot stretch straight.
Not able to lift the legs high enough.
This pose strengthens the abdomen and spinal muscles.
Learn to maintain the balance without sinking the spine and the chest.
Those who cannot balance should keep the palms on the floor while the legs are up.
If the legs and abdomen are not strong enough to maintain the asana with balance, then keep the heels raised up against the wall or a stool and keep the hands by the sides of the buttocks. use support. - Preliminary Course, Geeta Iyengar
Avoid abdominal asanas during menstruation and pregnancy.
Those who suffer from diarrhea, dysentery, leucorrhea, meno-metrorrhagia and dysmenorrhea should not attempt these at all.- Preliminary Course, Geeta Iyengar
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