Shashkasana, Ustra Asana and Full Ustra Asana

Shashkasana 

A. Method - Sit on the Vajrasana and hold the ankles with both hands. Leaning forward, keep the palm of the head on the ground and bring the forehead to the knees. Will be perpendicular to the knee to the waist. In this condition there will be a lot of tension in the spine. If you feel pain, fold a thin cloth under the palm of your head. Do it 3-4 times 30 40 sec.  Breathing is normal. 

B. Notable - The body mass will be mainly on both knees while standing in the Shashkasana position. Do not put too much pressure on the head.

C. Benefits - 

1) Shashkasan is especially helpful for increasing height. 

2) In this condition the spine extends more vertically than usual. 

3) Those who are short in height must do so. 

4) The benefits of headship are largely found in the practice of rabbit sitting. 

5) Increased blood supply to the brain helps to increase memory, thinking, vision, etc. 

6) Glands like thyroid, pituitary etc. are more effective. 

7) The surface of the body and the shoulders are quite wide. 

8) Liver, stomach, pancreas etc. work well.

9)  Increases digestion capacity. 

10) Reduces unnecessary body fat. 

11) Increases the flexibility of the spine. 

12) Those who are incapable of the habit of headship for any reason, can rule.

Ustra Asana

A. Method - Sit in Vajrasana. Stand in a blue down position with both knees bent. With the body slightly bent backwards, hold the right leg with the right hand and the left leg with the left hand. Lean your head back and move your hips and thighs forward. In this condition from the knees to the neck the front of the body will be quite tight. Breathing normally 30/40 16s, do it 4-5 times.

B. Note - The body rests on the knees during the practice of exposure. 

C. Benefits -

1) Regular exercise increases the size of the chest cage; As a result, the air holding capacity of the lungs increases. 

2) Lung-related rashes are easy, but heal quickly; | 

3) Colds - Coughs, colds, asthma, etc. helps to cure anger. 

4) Long stay in this seat there are more benefits to inhaling and exhaling. 

5) The structure of the chest and upper body is well removed. 

6) The knees, thighs, neck, back and waist are well exercised. 

7) Nerves adjacent to the spine - more muscles. 

8) The body is quite youthful. 

9) Useful for those who do a lot of hard sports.

Full Ustra Asana

A. Method - Sit in Vajrasana with full exposure. Stand with weight on both knees. With both hands on the head, lean back and rest the palms of both hands on the ground like a chakrasana. Now gently move your hands and feet towards the legs and hold the ankle. Keep your elbows on the ground. Place the head as inward as possible on the soles of the feet. 

B. Notable - There will be a pair of knees, ankles and hips. Body mass will be knees and elbows. The head will be loose on the soles of the feet. The body weight should not fall on the head.

C. Benefits - 

1) Regular exercise increases the size of the chest cage; As a result, the air holding capacity of the lungs increases. 

2) Lung-related rashes are easy, but heal quickly; | 

3) Colds - Coughs, colds, asthma, etc. helps to cure anger. 

4) Long stay in this seat there are more benefits to inhaling and exhaling. 

5) The structure of the chest and upper body is well removed. 

6) The knees, thighs, neck, back and waist are well exercised. 

7) Nerves adjacent to the spine - more muscles. 

8) The body is quite youthful. 

9) Useful for those who do a lot of hard sports.

10) The benefits of Ustrasana are better understood in this seat practice.