Laghu Shankha Prakshalana

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Laghu Shankhaprakshalana

Practice

  • Drink a glass or two of lukewarm saline water.
  • Perform the following exercises:

Tadasana

  • Stand with the feet together or about 10 cms apart and arms by the sides.
  • Balance the body and distribute the weight on feet equally.
  • Raise the arm over the head. Interlock the fingers and turn the palms upwards.
  • Place the hand on top of the head.
  • Inhale and stretch the arm and shoulders and chest upwards. Raise the heels coming up on to the toes.
  • Stretch the whole body from toes to the fingers, while maintaining balance.
  • Hold the breath in this position for a few seconds.
  • Breathe out, lower the heels and bring the hands to the top of the head.
  • Repeat the same for eight to ten rounds.

Swing Tadasana

  • Stand with feet two ft. apart.
  • Fix a gaze on a point directly in front.
  • Interlock the fingers and turn the palms upwards.
  • Inhale and raise the arm over the head.
  • While breathing out , bend to the right side from the waist.
  • Do not bend forward or backward or twist the trunk.
  • Hold this position for a few seconds while retaining the breath outside.
  • Breathe in and slowly come to the upright position.
  • Repeat on the left side.
  • Practise eight to ten times on both sides.

Waist twisting posture

  • Stand with the feet about half a meter apart and arms by the side.
  • Inhale deeply while raising the arm to the shoulder level. Breathe out and twist the body to the left.
  • Bring the right hand to the left shoulder and wrap the left arm around the back. Look over the left  shoulder as far as possible.
  • Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns.
  • Accentuate the twist and try to gently stretch the abdomen.
  • Breathe in  and return to the starting position.
  • Perform the rotation smoothly without jerking or stiffness.
  • Repeat the same with the other side.
  • Practice eight to ten times each side.

Bhujangasana Twisting

  • Lie down on your abdomen either with legs half a meter apart or close together. The toes rest on the ground. Place the palm by the side of the chest.
  • Assume the final position of Bhujangasana. The head should be facing forward instead of bending backward.
  • Twist the head and the upper portion of the trunk and look over the right shoulder to look at the heels.
  • In the final position, the arms remain straight or slightly bent as the shoulders and the trunk are twisted.
  • Try to feel the diagonal stretch of the abdomen.
  • Relax the back and keep the navel as close to the floor as possible.
  • Return to the starting position. Repeat the same on other side.
  • Practise eight to ten times each side.

Crow twisting

  • Sit in the squatting position with feet apart and the hands on the knees. Inhale deeply, exhale completely and bring the right knee to the floor near the left foot.
  • Using the left hand as a lever, push the left knee towards the right , simultaneously twisting to the left.
  • Keep the toes of the right foot on the floor.
  • Try to squeeze the lower abdomen with the combined pressure of both the thighs.
  • Look over the left shoulder.
  • Repeat the same to other side.
  • Practise eight to ten times each side.

NOTE:

  • If you are not able to defecate after the first round of exercise, again drink a glass or two of lukewarm saline water and repeat the same practice. If you are not able to defecate till five rounds then stop practice and relax in Deep relaxation technique for about half an hour. The water will go out of the body through the excretory system after sometime. This is to be done early morning on an empty stomach.
  • Eat Khichri  (rice and Dal boiled together preferably without salt), more than half an hour after the practice and you can also add pure ghee about four to six tea spoonful for breakfast. Lunch can be a normal diet but masticate properly. Avoid spicy food for the day.