Konasana 1

PREPARATION
Stand erect keeping your back straight; chin parallel to the floor and tailbone tucked inwards.
Distance between your feet should be 24 inches or 2 ½ feet apart, parallel to each other.
Place your left hand on the waist and turn your head to right side.

STEPS
• Inhaling in 2 seconds and bending simultaneously to the right side.
• Bend from your waist without leaning forward or backward, simultaneously slide your left
hand from your waist to your left armpit and slide your right hand to your right ankle.
Maintain the body weight equally on both legs.
• Maintain the pose holding your breath for 4 seconds, thereafter exhaling in 2 seconds come
back sliding your arms back to the starting position and relax your posture.
POSITION
• Assume starting position for other side, place your right hand on the waist and turn your
head to left side and repeat the steps mentioned above.
BENEFITS At Physical Level
• All- round stretching exercise for the body.
• Helps to reduce fat around the waistline.
• Improves flexibility of the spine.
• Improves breathing capacity as thorax area of the spine opens up with sideward stretch.
• Improves blood circulation.
• Gentle internal massage for different abdominal organs.
At Therapeutically Level
• Improves digestion.
• Helps relieve pain in the region of back and neck.
At Mental Level
• Physical benefits have effects on our mind at a very subtle level.
• Brings peace to our mind as body is relaxed at physical level.
• Brings attention inwards making us more aware of our physical self.
• Improves mind and body synchronization.
• Improves concentration.
CONTRAINDICATIONS
• Severe cervical spondylitis
• Severe arthritis
• Recent abdominal surgery or injury
• Recent spinal surgery or injury
• Hernia