Paripurna Navasana

Paripurna Navasana
Paripurna Navasana

Paripurna Navasana

Step-by-step

Sit on the floor with your legs extended in front of you. See to it that you sit on the seat bones with an erect spine. If your spine does not get erect because of tightness in the lower or upper back, then bend your knees slightly to remove the pressure from your lower back.
Now, lean back slightly, around 30-40 degrees and as you lean back focus and engage your abdominal muscles.
Gently lift the legs up with an exhale, and lengthen your spine and tail bone. Extend your arms till they are parallel to the floor and in direction of your feet, keeping the chin parallel to the floor and breath normally.
If the above is not possible, try it by placing the hands on the floor next to your upper thighs and raising the legs by pressing the palms into the floor.
Retain the posture for 10-15 seconds and gradually increase the time to one minute.

Benefits
Strengthens the abdomen, thighs, lower back and shoulder area
Improves digestion by stimulating the digestive tract.
Corrects postural alignment.

Gomukhasana

Gomukhasana
Gomukhasana

In Sanskrit, “Go” means Cow and “Mukha” means Face, so the posture is called a “Cow Face” posture because of the resemblance with the face of a cow. This is one of the postures mentioned in the sacred scriptures of Hatha Yoga.

Step-by-step
Sit on the hip
Bend your left leg in such a way that your left foot is placed on right side of the right hip
Bend your right leg in such a way that your right knee is on top of the left knee and the right foot is on the left side of the left hip
Keep your spine straight, neck relaxed and breath deeply
Take 10-15 deep breaths
Switch the side and repeat

Benefits
This is one of the best postures to stretch the tight muscles of the hip.
It increases the blood supply to the legs and makes them more flexible.
Helps in posture correction.