48

VAYU NISHKASANA

Exercise 6 : Vayu nishkasana (the gas releasing pose)

Assume a squatting pose.
Place the fingers under the feetfrom the inside so that
the palms are under the arches, with the elbows
pressing against the inner sides of the knees.
lnhale and raise the head.
Exhale, bring the head downward and straighten the
legs.
Maintain this position for a few seconds.
Return to the starting position.
Repeat the sarne process 1Otimes.
Benefits
Helps to release gas from the digestive system.
Like thepreviousexercise, this practice is good forthe
nerves of the thighs, knees, shoulders and arms.
49

UDARAKARSHAN ASANA
 46

CHOPPING WOOD

Exercise 4: Chopping wood

Assume a squatting pose with the feet flat on the floor
and the knees fully bent and separated.
Clasp the hands and keep the arms straight, make
chopping motions as if using an axe to cut wood.
lnhale while raising the arms above the head.
Exhale while bringing both arms down.
Repeat this process 1Oor 20 times.
Note
lf the squatting pose is too difficult, the chopping
movement can be done from a standing position.
Benefits
This is an excellent exercise for the chest and exercis-
ing the sacral and vaginal muscles prior to chi ldbirth.

47

NAMASKARA