Uttitho Sirasana And Naukasana

Uttitho Sirasana 

A. Method - Sit with both feet together and place both hands on the back of the head with fingers crossed. Slowly lean back. The legs will be paired and tight. Don't let the two elbows get too close. After staying for a while, the stomach starts to cut, then lie down on the breath without being forced. Sit up and do it again. Thus 20-25 sec. Do it 4-5 times. At first you can't stand leaning back, you stop breathing. After a while, get used to it and lean back as close to the floor as possible. Gradually this condition can be done easily without breathing.

B. Noticeable - There will be straight  from the waist to the head. Do not bend the back. The heel will not rise from the ground. The vision will be at the top. 

C. Benefits - 

1) Abdominal, back, shoulder and neck muscles are very strong.

2) Reduces excess fat in the abdomen and lower abdomen and relaxes the abdominal muscles.

3) The nerves in the arms and legs are strong.

4) Hand dither cured. 

5) Contributes to cervical spondylitis and hernia healing.

6) Digestion is good.

Naukasana

A. Method - The previous two asana i.e the Uttitho Padasana and the Uttitho Shirasana, have a combined position of Naukasana. Lie on your back and place your hands behind your head. Keep the whole body taut and lift the arms and legs one and a half feet from the ground. Try to keep both hands close to the ears. 30 sec. Do it 4 times. 

B. Notable - knee breaks. Hands and feet should be at equal height from the ground.

C. Benefits - 

1) Muscles of arms, legs and lower abdomen are strong. 

2) Reduces excess abdominal fat.