SIRSASANA

Important Instructions before you Start

• First of all empty your bowels and urinate.
• Take a shower if possible otherwise wash your face and clear your nostrils with water so they are clear to breath properly.
• Keep in mind don't practice Yoga unless you had spent four hours after having light lunch.
• Now you are ready for exercise. Put an blanket on the floor which should not be thicker than one inch.
• Start exercise and stop the posture where you think is your limit. Don't try to overdo which might result in muscle injury. The point of posture where you think is your limit that is your complete posture. So with the passage of time you will automatically go further until the complete posture. As the flexibility in your muscles and tendons (tissues which bind the bones and muscles) grows. So be patient which is the other name for Yoga I mean endurance.

1. First of all you need to know which part of the head should be resting on the floor. It is really important. Because it is dangerous if you put your upper top of the head. So it is neither forehead nor the start of your head. It is exactly the middle part of head and forehead.

Now lock the fingers into each other and rest your forearms on the floor in such a way that the distance between your elbows is not wider than your shoulders and not shorter than approximately one feet.

3. Now rest your forehead on the floor inside the interlocked fingers as if your back of the head is actually touching your palms.

Now stretch your legs with no bend in them and bring them towards your face as your toes are still on the floor.

4. Now you will feel that you are almost in a balance position to raise your legs. Exhale and slowly raise them and stop when you raise them almost in the middle and your knees bending towards your tummy. Stay here for 5 seconds. Breath normally here.

5. When you feel that now you are in balance, exhale again and now you can proceed further by stretching your legs up in the air in straight position. Now stay in this position for as long as you can, but don't stay longer than five minutes. Only the practicing Yogis can stay longer. Initially just stay in the final position for 30 seconds to one minute only. You can increase the timing according to your personal endurance which automatically increases with time. But remember never ever OVERDO it. As it could cause harm instead of benefit.

Benefits: Sirs Asana is very good at impairing memory and the grey hair go back to black colour. Impairs and increases memory . It is good for bad eyesite. But always talk to your Doctor before if you have an eye ailment like glaucoma or cataract etc. Very good exercise for pancreas which give it a healthy rush of blood and thus good for Diabetese. Gives a vigour to your whole digestive system.

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