Page 5 - Lesson 20.xps

Asana MODULE-5
Yogic Practices
Mrityorma amritamgamya

Note - Instead, you can also make another prayer of your God according to your
wishes.

20.2.2 Practice of Leg Joints

Base Position
Sit with the legs outstretched in front and palms on the floor beside the hip,
fingers pointing backward or Dandasana. Note

Head, neck and back should be in a straight line, and take support of the
arms.

Eyes closed and relax the whole body.

Repeat the practice 10 times.
Practice 1: Toe bending
Sit on the Base position;

Move the toes of both feet slowly backward and forward but ankles should
be relaxed and motionless.
Hold each position for a few seconds.

Practice 2 – Ankle Bending
Sit on the Base position;

Slowly move both feet backward and forward, bend them from ankle joints;
Hold the position for a few seconds.

Practice 3 – Ankle rotation
Sit on the Base position;

Rotate both the feet clockwise and anticlockwise from ankle.
Practice 4 – Butterfly

Sit on the Base position;
Bend the knees and bring the soles of the feet together;

Keeping the heels as close to the body as possible ;

Clasp the feet with both hands.
Gently bounce the knees up and down;
Benefits –The practices are helpful in releasing hip joints, pelvic girdle and
lumbar spine stress.

Physical Education and Yog
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