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Udara Akunchara Sthiti
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Asana
Geometry: The back of the body is rounded like a canoe, The hands are interlaced behind the head. The legs are stretched straight, the crown of the head in line with the toes.
Sit in Dandasana. Roll the top inner thighs in and extend through the inner line of the legs through the inner ankles.
Interlock the fingers and place them behind the head just above the neck. The elbows are shoulder width or slightly wider.
Exhale and recline the trunk back and simultaneously raise the legs from the floor. The balance of the body rests on the buttocks and no part of the spine touches the floor.
Tighten the knees and extend the toes towards the ceiling. Breathe.
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. Actions:
1. Knees Bent.
2. Legs Straight.
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. Actions:
1. Knees Bent.
2. Legs Straight.
Sit in Dandasana. Lie down on your back with your legs stretched straight, arms by the sides, palms face the ground.Bend both the legs. Bring the heels towards the buttocks. Flex the legs at the hips. Bring the thighs towards the abdomen.Exhale. Raise the legs to be perpendicular to the floor. Straighten the legs. Keep the hips and sacrum on the ground.Exhale. Bend the legs. Bring the thighs toward the abdomen. Lower the feet and legs to the floor.
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