Jangha shakti Vikasaka (Thighs)

Home/Sukshma Vyayama/Standard Techniques/Jangha shakti Vikasaka (Thighs)

strengthning_thighs

Tadasana

  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

Jangha shakti Vikasaka 1(Thighs)

I. Starting position (Sthiti): Tadasana

II. Practice

Stage 1  (Chair sitting)

  • Stretch out the arms straight in front at the shoulder height , palms facing downwards.
  • While inhaling, bend your knees gradually till your thighs come parallel to the ground.
  • Hold the breath and maintain this position.
  • Come up while breathing out.
  • Repeat 5 times.

NOTE:

  • The knees must be together throughout the practice.
  • Heels or toes must not be raised from the ground at any time during the practice.
  • If find difficult to hold the breath , you can do it with normal breathing initially for a few days.
  • Keep the arms parallel to the ground all through.
  • Keep the back, neck and head as erect as possible.

Stage 2 (Knee spreading) 

  • Spread your arms sideways at shoulder height .
  • Raise your heels (both touching each other) and throw your entire weight on the toes.
  • While breathing in bend the knees and spread them apart but never sit on your heels.
  • Hold your breath in this position.
  • Then, while exhaling begin to rise gradually.
  • Repeat ten times.

NOTE:

  • Never sit on the heels.
  • Breathe normally during the practice for a few days, in case of difficulty in holding the breath.

BENEFITS:

  • Develop and strengthen the thighs.

Jangha shakti Vikasaka 2(Thighs) Jumping up

I. Starting position (Sthiti):Tadasana

II. Practice

Stage 1 

  • While breathing in open up your arms and jump up simultaneously and come down on your toes with the feet going apart.
  • While breathing out, reverse the whole process  and get back to the starting position.
  • Repeat ten times.

Stage 2

  • Now , just reverse the breathing pattern and repeat the movements in the same manner.

NOTE:

  • Palms should not touch each other while going up. They should not even touch the thighs.
  • While coming down (after jumping up), the legs should not bend at the knees.
  • Always come down on the toes.