PROCEDURE OF ARDHA KURMA SAMPRASARAN ASANA

AR DHA KURMA SAMPRASARAN Asana, moreover known as Half Turtle Extend Posture, is a calming and helpful yoga pose. This Asana advances unwinding, extends the spine, and improves adaptability in the shoulders and back. Underneath is a step-by-step direct on how to perform the pose: 1. Preparation Find a calm space to hone where you can center without distractions. Use a yoga tangle or a delicate surface to give padding for your knees and avoid discomfort. Wear comfortable, non-restrictive clothing to permit full run of motion. 2. Beginning Position Begin by sitting in MARACANÃ (Thunderbolt Pose). Kneel down with your feet together and your knees somewhat apart. Rest your hips on your heels, keeping your spine erect and your hands on your thighs. Take a few profound breaths to center yourself and get ready for the posture. 3. Moving into the Pose From MARACANÃ, breathe in profoundly and raise both arms overhead. Keep your arms parallel, with palms confronting each other. Stretch your spine upward, feeling the protracting of your torso. Exhale gradually as you pivot forward from your hips. Keep your arms amplified and your back straight as you lower your torso. 4. Situating the Middle and Arms Lower your chest delicately towards the floor, halting when you feel a comfortable stretch. If conceivable, rest your brow gently on the mat. Ensure your buttocks stay in contact with your heels all through the movement. Extend your arms completely in front of you, palms down, extending through your shoulders. Alternatively, if your shoulders feel strained, you may put your hands by your sides with palms confronting up. 5. Holding the Pose Once in the position, near your eyes and relax. Focus on your breath, taking moderate and relentless inward breaths and exhalations. Feel the extent in your shoulders, back, and hips. Allow any pressure in your body to discharge with each exhalation. Hold the posture for 20–30 seconds, steadily expanding the term as your adaptability improves. 6. Discharging the Pose To come out of the pose, breathe in and gradually lift your middle back to the beginning position. Keep your spine straight and move with control. Lower your arms and return to MARACANÃ, resting your hands on your thighs. Take a few profound breaths to settle some time recently continuing to your following posture or activity. Precautions Avoid this posture if you have serious knee, hip, or lower back injuries. If you feel torment or distress, ease out of the posture immediately. Beginners may put a pad beneath their knees or chest for included support. Benefits of AR DHA KURMA SAMPRASARAN ASANA Physical Benefits: Stretches the spine, shoulders, and back muscles. It progresses pose and adaptability whereas diminishing pressure in the neck and shoulders. Mental Benefits: Advances unwinding, decreases push, and calms the mind. Energetic Benefits: Invigorates the MANIPUR Chakra (Sun oriented Plexus Chakra), improving self-confidence and inward strength .By practicing AR DHA KURMA SAMPRASARAN Asana frequently, you can develop a sense of adjust, unwinding, and physical well-being.

YOGA