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-Place your left hand on the waist, and inhale and raise your
right hand overhead as you elongate your spine.
-Firmly root the outside of the back foot, and pull in the lower
-Place your left hand on the waist, and inhale and raise your right hand overhead as you elongate your spine.-Firmly root the outside of the back foot, and pull in the lower part of your belly so that your lower back is supported. -Exhale and hinge forward at the waist. Make sure your spine is stretched as you reach out with the right arm.-Depending on your flexibility and range of motion, allow your right hand to reach for your shin or on the floor outside of your foot. -Inhale and continue extending through the crown of the head, making sure your spine is long.-Quickly check if the outside of the right foot is firmly rooted in the ground. Then, exhale and rotate to the left. -Stretch the left arm towards the sky as you gaze at it.-Breathe slowly and deeply as you hold the pose for a few seconds.-To exit the pose, look at your left foot, and pull your belly in. Then, inhale and gently rise. Place your hands on your waist and bring your feet together. Repeat the asana on the opposite side.
-It gives the legs a good stretch and makes them strong.-The hips and the spine get a good stretch.-Practicing this asana opens up the chest, and therefore, breathing is improved.-Back pain is relieved.-The abdominal organs are stimulated and therefore, digestion is improved.-Balance, focus, and concentration are improved.