DOUBLE LEG VIBRATIONS TO BOAT POSE

Double leg vibrations signify the vibrations felt in the whole body owing to the work out. These vibrations help in increasing blood circulation and tone up the abdominal and lower back muscle group. In this, four stages leads to Nauka Asana.

Duration:  10 seconds to 1 minute in each pose

Procedure

• Take a deep breath in and fold both the legs together on the floor and breath out keeping the hands crossed and back straight.
• Lift both the legs a little from the floor and balance.
• Stretch your arms towards the toe, lift your leg further up, so, that you can see you big toe, keep the back straight push the chest cavity out.
• Stretch both the legs straight in air, and keep you arm stretched to your toe. Allow the body to vibrate.

Benefits

Body

• Tones & strengthens up the back, abdominal &lower limbs.
• Gives good massage to all abdominal organs.
• Gives mobility to hip, knees, shoulders &elbows joints.
• Posture correction.
• Activates blood circulation in and around the abdomen lower limbs &spinal cord.
• Trims the waist line &reduce extra fat around the pelvic region.
• Activates the parasympathetic &sympathetic nervous system.

Mind

• Attunes the physical body to the mental body by increasing the alertness.
• Invokes a balanced state of mind.
• Helps in maintaining the tranquil &calm state of mind.

Pranic

• Activates the flow of prana to the abdomen &lower limbs.
• Energizes the Manipur Chakra by activating the Samaan Vaayu.
• Redirect the flow of vital energy to the solar, sacral& coccygeal plexus.

Contraindications

• Post delivery, after 4 months of pregnancy, menstruation, spinal injury.

Variations

• Sitting on chair or stool, holding it by the sides or in car taking support or crossing arms.
• Lying down, In last position lift the upper body up. Incase of obese persons you may hold the legs by the sides or at the back of thighs to balance.
• You may do all the 4 stages individually incase of beginners or obese persons.

Key Points

• Keep the point of balance same in all 4 stages.
• Do not haunch your  back/clench jaws.
• Let the abdominal & back muscles work to hold the posture &the shoulder, thigh muscles relaxed.
• Try to keep the body as close to legs as possible.