7. Hamsana (Swan position)
* Sthiti: Sit with legs stretched, heels pressing on the ground by the side of buttocks,
to keep the body at right angles to the legs with an erect spine.
* Sthiti is same for all Sitting Postures 7 to 16.
- Bend the legs backwards to come to
Vajrasana position. Kneel down on the floor, keeping the knees apart. Keeping the elbow
joints close to each other, place the palms on the ground in between the knees, fingers
pointing inwards towards the feet.
- Bend at the elbow joints, support
the body at the 'Nadhi' (navel) and place the head down touching the ground.
- Stretch the feet back, toes on the
ground.
*Return to Sthiti.
|
 |
